Author name: Suryakiran M

Is intermittent fasting truly the universal remedy it’s often touted to be? Despite its widespread popularity among those seeking weight loss and health improvement, does the evidence stack up? This exploration delves into the research behind intermittent fasting’s promises and its efficacy beyond weight management. Let’s uncover the truth behind the fasting frenzy. What is intermittent fasting? Intermittent fasting, often abbreviated as “IF,” might sound extreme initially, but it’s actually quite structured. Unlike its name suggests, most IF protocols involve regular fasting and eating windows.16:8 is a particular time-restricted eating protocol in which individuals abstain from caloric intake for 16 hours and then eat freely for 8 hours. Other popular schedules include 18:6, 20:4, and one-meal-a-day (OMAD). Fasting involves voluntarily abstaining from food and caloric beverages for a specified period. During fasting, the body’s insulin levels decrease, which triggers several physiological responses. Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels by facilitating glucose uptake into cells for energy or storage. When fasting, the body taps into stored energy reserves, such as glycogen in the liver and fat tissue, to maintain blood sugar levels.  Is intermittent fasting better than calorie restriction for weight loss?   Similar to most dietary approaches, the primary goal for many individuals adopting intermittent fasting is weight loss. Indeed, intermittent fasting can effectively facilitate weight loss. However, focusing solely on “losing weight” isn’t ideal; the aim should be to shed fat. It’s crucial to understand that rapid weight loss through extreme measures like severe calorie restriction and excessive cardio often leads to muscle loss along with fat. This scenario results in being “”skinny fat,” emphasizing the significance of preserving muscle mass while in a calorie deficit. Let’s dive into all research studies conducted on intermittent fasting and weight loss-  1. In a year-long study, a diverse group of 90 adults with obesity, primarily women, were divided into two groups. One group practiced time-restricted eating (TRE), consuming all meals within an 8-hour window from noon to 8 p.m., without calorie counting. The other group followed calorie restriction (CR), reducing daily calorie intake by 25%. Both groups lost weight: TRE by 10.1 lbs and CR by 11.9 lbs. TRE participants unintentionally ate around 425 calories less daily than average, while the CR group reduced their calories by 405. So basically, both groups were on a calorie-deficit diet, which resulted in weight loss, not the timing of the meals.  2. In an 8-week study involving obese adults, two groups were compared: one practiced time-restricted eating (TRE) with a 10-hour eating window from 10 a.m. to 8 p.m. At the same time, the other followed calorie restriction (CR) without time restrictions, with a 12-hour eating window. Both groups saw weight reductions: TRE by 8.5% and CR by 7.1%. Additionally, TRE led to a significant decrease in fasting blood glucose by 7.6 mg/dL, suggesting potential benefits for blood sugar control compared to CR alone.  3. In a year-long study, adults with obesity tried either an 8-hour time-restricted eating (TRE) plan with calorie restriction (16:8 intermittent fasting) or just calorie restriction (CR-only). Surprisingly, both groups lost a similar amount of weight: 8 kg with TRE and 6.3 kg with CR-only. Both diets involved consuming 1,200–1,500 kcal/day for women and 1,500–1,800 kcal/day for men.   4. In a review of 11 studies involving 705 participants, intermittent fasting (IF) resulted in slightly greater weight loss (about 0.46 lbs) compared to continuous calorie restriction (CCR). However, there was no significant difference in changes in BMI between the two methods. Additionally, there were no significant differences in changes in cholesterol levels, triglycerides, or waist circumference between IF and CCR.   5. Participants were randomly assigned to intermittent or continuous energy restriction groups in a study involving 61 adults (32 women, 29 men). However, after adjusting for initial differences, intermittent energy restriction (IER) did not result in significant changes in body weight, fat mass, or lean mass compared to continuous energy restriction (CER). On average, both groups maintained similar body weights (around 72 kg) with no notable differences in muscle strength, endurance, hormone levels, or energy expenditure.   6. Studies by Tinsley et al. and Gill et al. found that time-restricted feeding, where you eat within a specific time window, can help you indirectly reduce calories. This means you might naturally eat less without strict calorie counting; great information, but not what we are looking for. 7. Stote et al. suggest that time-restricted eating might affect body composition by enhancing the release of fatty acids from fat cells and boosting gluconeogenesis. However, this idea conflicts with a controlled study that found little evidence of changes in total daily energy expenditure. Moro et al. suggest that the slight decrease in body fat may be tied to higher adiponectin levels. However, Stote et al. had stricter dietary control and found only minor fat loss without any change in adiponectin levels.  8. Time-restricted feeding does not significantly affect resting energy expenditure or total daily energy expenditure, and effects have been either neutral or slightly unfavourable (from the perspective of attenuating metabolic adaptation) about leptin, ghrelin, insulin, thyroid hormone, and testosterone.  9. There are limited data from human studies to support the robust rodent data regarding the positive impacts of time-restricted feeding (i.e., eating patterns aligned with normal circadian rhythms) on weight or metabolic health.  10. Research to date has not demonstrated that alternate-day fasting regimens produce superior weight loss compared to standard, continuous calorie restriction weight loss plans. 11. Cumulatively, these studies suggest that in the context of a calorie-restricted diet, the addition of TRE doesn’t have an additional benefit on weight loss or other cardiometabolic risk factors, compared to traditional CR. The amount of ” calories in” appears to matter more than when those calories are coming in.                                  Dr. Mike Israetel says, “Intermittent fasting doesn’t offer any unique weight loss benefits beyond caloric rest and doesn’t necessarily enhance cognition or overall health compared to regular meal patterns. Additionally, adherence can be challenging, and it’s not

June 26, 2021|Training   One of the most common questions I encounter almost every day as a trainer is what to do first, weight training or cardio, regardless of the fitness goal. While some experts recommend doing cardio before a weight training session, other arguments favour performing cardio after weight training. Before moving into the research studies, we must understand two basic terms- concurrent training and interference-effect, which are explained below-   Definition of Concurrent training and interference effect Sportsmen worldwide need to develop strength and endurance to excel in their sport. Aerobic exercise is often performed in combination with resistance training to maximize fat loss and sports performance. this strategy is known as “concurrent training.” In other words, doing cardio and strength training on the same day. According to a 2018 study in the journal Sports Medicine, British researcher Lee Eddens & team (https://bit.ly/3dX6m0C), “Concurrent training is defined as the simultaneous integration of both resistance and endurance exercise within a coherent training plan.” Some evidence suggests that the introduction of aerobic training into a regimented weight training program has the potential to compromise muscle growth. This phenomenon is known as the chronic interference effect.  According to a study published in the European Journal of Applied Physiology and Occupational Physiology by Robert Hickson, “the Interference effect is the decrease in strength development during a concurrent training model compared to that following isolated resistance training.” Dr. Robert Hickson conducted this study on three different groups- a strength group (S) that exercised 30-40min/day, 5 days/week The cardio alone group, which consisted of six intense running and cycling workouts per week (cycling intervals and continuous runs)  A group performing both the strength and endurance training protocols (SE) with anywhere from 15 to 120 minutes between bouts of training.                             Dr. Robert Hickson found that the group who did concurrent training gained as much muscle mass as the strength group but gained significantly less strength. Similarly, the concurrent training group gained as much endurance as the cardio-only group. In simple words, adding cardio before or after a resistance training workout had little to no impact on muscle growth but a slight decrease in strength gain. Interestingly, strength training had no adverse effect on endurance.` But like other studies, this study also had some limitations. For example, the concurrent training group performed heavy 80-100% of IRM lower body strength workouts 5 days per week and 4 hours of high-intensity cardio, which most people won’t do because it is not attainable in the long run. However, the concurrent training group had a more significant fat loss (2%) than the strength-only group. Does Concurrent training affect muscle growth? Research indicates that concurrent training can harm muscular growth, but many studies have shown no evidence of an interference effect. Following factors can contribute to the interference effect (https://www.strongerbyscience.com/concurrent-training-part-2/)-  1. Molecular signalling- Muscle hypertrophy occurs when muscle protein synthesis rate exceeds muscle breakdown rate. Resistance training and protein consumption are the two primary stimuli of muscle hypertrophy. Resistance training results in the signalling of various proteins, such as mTor, which is responsible for MPS elevation, whereas endurance exercises stimulate other proteins, such as AMPK- Akt. This hypothesis states that endurance exercise-induced proteins can inhibit mTor functions, affecting MPS rate after training.  Two studies conducted at Dr. John Hawley’s laboratory found that the interference effect on mTor did occur when high-intensity cardio or conditioning was performed before or after a resistance training bout. Still, when the conditioning intensity was low to moderate, it did not affect mTOR signalling regardless of the timing of the endurance training.  2. Muscle fiber type- There are two muscle fibers- slow-twitch (type 1) and fast-twitch (type 2) muscle fibers. Fast-twitch muscle fibers are further classifieds as type IIa and type IIc. Slow-twitch muscle fibers are primarily used when performing low-intensity steady-state activities such as running or high-repetition weight training. On the other hand, fast-twitch muscle fibers are those which are responsible for producing greater force at a higher intensity. High-intensity weight training recruits both types of muscle fibers. Still, the activation of the slow-twitch muscle fibers is not as much as the activation of the fast-twitch muscle fibers during high-intensity resistance training. What happens when we train both strength and endurance simultaneously?   Kraemer and colleagues studied a group of army recruits involved in standard military training for 12 weeks. Participants were assigned to three groups in this study-  aerobic endurance exercise, resistance exercise, and concurrent training. The aerobic endurance group was asked to perform a combination of steady-state and high-intensity interval training. They found that army recruits who were in the resistance-only group displayed an increase in Type 1, type IIa and Type IIc fiber diameters. In contrast, the concurrent training group showed a more significant increase only in Type IIa fibers.  Similar results were found in a study conducted by Bell and Colleagues on physically active college students. They also found that resistance training yields markedly greater hypertrophy than concurrent training. To conclude, we can say that concurrent training is not a good idea for well-trained individuals.  3. The time between bouts of endurance and resistance training- The time difference between these two types of training affects muscle growth differently in the short and long run. Acute factors associated with aerobic training may interfere with weight training capacity. In simple terms, high-intensity aerobic training can cause residual fatigue and muscle glycogen depletion, leading to compromised resistance training sessions. If you want to experience this, I want you to do 30 minutes of HITT and perform heavy squats right after that. I promise you won’t be able to lift as much as you usually lift on your squat day. This decrease in intensity or volume will render muscular gains. It will not happen with one odd HITT session combined with resistance training. Still, this reduction in the intensity and volume accumulated over a long time can be detrimental to your progress. Another hypothesis known as chronic interference alleges that trained muscles can not simultaneously adapt optimally morphologically and metabolically to both strength and endurance training.    Recommendations for concurrent training As we know, aerobic training performed around resistance training can negatively

People who want to lose weight probably heard of these so-called detox diets during the early phase of his/her weight loss journey. Some people claim that these diets will help you lose a few pounds of weight and treat all types of diseases ranging from obesity to cancer and other life-threatening ailments, and it does so by removing all the harmful toxins from our bodies and organs. But is there any reality about these claims, and do we need to detox our bodies? Let’s figure it out. Following a detox diet generally means eliminating all processed foods and drinking a few juices and dietary supplements. There are hundreds of books and detox plans available in the market. One such program is “Master Cleanse,” the author of this program believes that this is the world’s best healing diet, and it can treat any kind of disease. If you want to follow this plan, you will need to drink a minimum of 6 glasses of lemonade with maple syrup per day and nothing else. A 2009 study of 10 companies selling detox products found that none could name at least one toxin their products can remove from the body. Even they did not know what toxins actually are.  According to the National Center for Complementary and Integrative Health, “there isn’t any convincing evidence that detox or cleansing programs actually remove toxins from your body or improve your health.”  Health Risks associated with Detox drinks Long-term consumption of detox drinks has been associated with various health issues. According to the National Center for Complementary and Integrative Health,  “some of the products and procedures used in detox/cleansing programs may be harmful to your health.” A case study published in the article  “Green Smoothie Cleanse,” Causing Acute Oxalate Nephropathy, showed that a large intake of oxalate-rich green smoothie juice can result in kidney damage. A 65 years old woman developed the end-stage renal disease( Kidney issue) with temporary juice consumption made of oxalate-rich green leafy vegetables and fruits. She had normal kidney function before using this cleanse juice.  A case study published in the article “Yogi Detox Tea: A Potential Cause of Acute Liver Failure” showed a link between detox tea and acute liver failure. A 60-years old woman reported drinking Yogi Detox herbal tea three times a day for 14 days before being admitted to the hospital because of new-onset generalized weakness. Later she was diagnosed with some sort of acute liver failure. There was concern that Yogi’s detox tea might have been behind her illness. However, the exact reason for her liver failure was unclear.  Does our body need detoxification? Detoxification is the process of removing any harmful substance or poison from the body. The liver and other organs in our body are full-equipped to detoxify our body or, in other words, remove any harmful substance from blood or other organs. Detoxification is a natural process that occurs 24/7 in our bodies. For example, Our liver transforms noxious chemicals into benign substances excreted in the urine. We must support our in-built detoxification system by eating healthy foods, including fruits and vegetables.  Do detox diets help in weight loss? Yes, these diets will help you lose some pounds in the short term. That is why detox diets are popular among people with the aim of rapid weight loss. But we have to remember that there is nothing special in these diets that result in rapid weight loss. It does so by depleting glycogen stores in our body in as little as 24 hours because if you are following this type of diet, you are not supposed to eat carbohydrates( which store as glycogen in our body with water); you just need to drink few glasses of green juice along with some fruits and vegetables. It also helps you focus more on whole foods and eliminate all the junk food from your diet. When you start eating carbs again, the glycogen and associated water will return, and you will weigh the same as before starting a detox diet.  Conclusion In simple words, cleanse diets do not work.  Most of their benefits are linked to quick weight loss, and even that happens due to overall calorie restriction, not because of detoxification. Focus on eating more whole foods, fruits, vegetables, and other nutritional foods to support the liver and kidneys’ natural detoxification process. Do not be fooled by companies who try to sell you detox diet plans, tea, detox pads, etc. References Makkapati S, D’Agati VD, Balsam L. “Green Smoothie Cleanse” Causing Acute Oxalate Nephropathy. Am J Kidney Dis. 2018 Feb;71(2):281-286. DOI: 10.1053/j.ajkd.2017.08.002. Epub 2017 Dec 6. PMID: 29203127.  Kesavarapu K, Kang M, Shin JJ, Rothstein K. Yogi Detox Tea: A Potential Cause of Acute Liver Failure. Case Rep Gastrointest Med. 2017;2017:3540756. DOI: 10.1155/2017/3540756. Epub 2017 Oct 24. PMID: 29204300; PMCID: PMC5674495.  Leaf, A. (2020,  September 3). Do you need to detox? Retrieved from examine.com:  https://examine.com/nutrition/do-you-need-to-detox/#ref3 Hull, M. (2020, October 12). The top 20 nutrition myths of 2020. Retrieved from Examine.com: https://examine.com/nutrition/awful-nutrition-myths/#summary16

Of all the muscle-building supplements on the market, creatine is the most well-researched and effective supplement. Hundreds of scientific studies have been published on this supplement, and in almost every study, it was found to be the most effective supplement in muscle building. However, there are still some controversies around the usage of creatine supplements. People often link creatine usage to hair loss, kidney damage, water retention, and cancer. Is there any reality in these claims? Before moving into the research studies on creatine supplements, I want you to understand what creatine is and how it functions in our body? Creatine is a molecule produced in our body from amino acids. Most of it is made in the liver and produced in our kidneys and pancreas.  Creatine’s primary function is ATP’s regeneration, which is the primary energy carrier in our body.  Creatine-generated ATP help in the performance of high-intensity activities lasting less than 10 seconds. It can be found in meat, egg, and fish, but creatine supplementation is recommended for optimum performance.  Benefits of creatine 1. Creatine monohydrate increases creatine stores in our body, especially in our muscles. The more creatine our muscle has, the more ATP they will produce. An increase in ATP is directly linked to increased performance.  2. Creatine enhances muscle growth by holding water in muscle cells. It makes our muscles look bigger and creates a positive nitrogen balance. Positive nitrogen balance is related to muscle building. 3. Some research suggests that creatine has anti-catabolic properties, which further help in muscle building. 4. A meta-analysis of more than 100 studies found that creatine supplementation can increase strength and power output by 20% and 26%, respectively.  5.  Creatine monohydrate can increase overall body weight due to water retention in our muscles and liver cells. However, the degree of the increase can vary according to an individual’s response to creatine.  6. Some research studies found that creatine can increase anaerobic running capacity, but the improvement was minimal.  7.  Creatine supplementation may increase cognitive performance and memory; however, we need more research on these areas.  Is creatine safe? I encounter this question whenever I recommend this supplement to someone. Most of the claims regarding the safety of creatine are unfounded. If taken without sufficient water intake, creatine can cause stomach cramping. Some people may suffer from diarrhea and nausea if too much creatine is taken at once. That is why it is recommended to spread out the creatine intake throughout the day. Some link creatine intake to hair loss, kidney damage, and cancer. Let’s see what science has to say about all these claims- Is creatine safe for your kidneys? Concerns have been raised regarding the adverse effect of creatine on kidney damage. Why has kidney damage been linked to creatine use? As we know, our liver produces creatine, so to ingest that creatine, our muscles and brain need to transform this creatine into phosphocreatine. And when we use these stores to regenerate ATP, one of the end products is creatinine.  Our kidneys are responsible for excreting creatinine from our bodies. When our kidneys do not function well, the creatinine level increases in our blood. The normal range of creatinine is 0.7-1.3mg/dl for men and 0.6-1.1 for women. So if your blood creatinine level is higher than this normal range, it is assumed that your kidneys are not working well.  However, this normal range does not apply to highly active people who carry greater muscle mass because more than 90% of creatine is stored in our muscles. More muscles mean more creatinine production. Also, if your diet includes animal protein, your creatinine level will be higher than vegetarian people. Supplement creatine also increases the creatinine level in your blood. Let’s see what science has to say about this; People with healthy kidneys– Long-term creatine use is completely safe if your kidneys function well. All the research studies have proven that, yes, creatine supplementation increases the creatinine level in your body, but this does not indicate kidney damage. Both long and short-term studies have found no adverse effect of creatine supplements on kidney function. Healthy adults can easily take up to 10 grams of creatine/per day without worrying about any adverse effects. However, even 20 grams/day causes a slight increase in creatinine levels. So it is completely safe to take creatine if you are a healthy individual with healthy kidneys. People with kidney issues- A 2010 study conducted on an adult man with a single kidney found that 20 grams/day of creatine for 5 days, followed by 5 grams/day for 30 days, did not harm his kidney function.  Another randomized controlled trial performed on diabetic patients with kidney issues found no decline in kidney functions from 5 g creatine/day for 12 weeks. However, all these studies were short-term, so we can not conclude that creatine supplement is completely safe for people with kidney issues. If you suffer from any kidney issue or have diabetes, you might need to forgo a creatine supplement or take a low amount of creatine, not more than 3 grams daily.  If you are worried about taking creatine, my advice would be to check your creatinine level before buying a creatine supplement. Does creatine cause hair loss? The second claim that is associated with creatine use is hair loss, especially in males. According to Michael Hull, senior research manager at examine.com, Creatine may cause hair loss in men, but in most cases, it doesn’t. Instead, the number one reason behind male pattern hair fall is increased DHT (Dihydrotestosterone) levels in the blood. DHT is an androgen that causes hair loss, particularly in males. A 2009 study suggests that creatine supplementation may worsen hair loss. This study was conducted on 20 healthy adult male professional rugby players. They were divided into two groups- one group took a placebo, and the second group was given 20 grams of creatine per day for the first 7 days, followed by 5 grams/per day for 14 days. There was not much difference

Eating before and after a workout isn’t necessary, but it has some benefits, especially for people whose goal is maximizing strength and lean muscle mass. However, like other nutrition topics, it is not free of conspiracies and anecdotes. It is common to hear from gym bros and bodybuilders that everyone should drink protein or eat this carbohydrate source before and after a workout to maximize gains. They do not realize that most of the people they advise are not bodybuilders, and they do not even intend to go into bodybuilding. They only want to look good and be healthy. For these people, eating before and after a workout is not as important as most people think. There are some proven benefits of having a particular macronutrient before/after a workout session, but it does not mean you have to take that nutrient every time you do a workout.  I have already covered a post-workout nutrition topic in one of my earlier blogs, so this time my focus will be on pre-workout nutrition.  Should you eat protein before workout? Eating a protein an hour before a workout session is a good option if you have not eaten protein in the 3-4 hours preceding your workout. On the other hand, if you had a proper meal, including a fair amount of carbs, fats, and protein, you do not need to eat more protein before your workout. You need to take protein before your workout if you have not eaten protein in the last few hours to increase muscle protein synthesis rates. As we know, muscle protein synthesis is a critical factor in building lean muscle mass. Let’s say you have had your last meal around 1 p.m. and are going to the gym around 5 p.m.; without eating protein before your workout. In this case, your muscle protein synthesis rates will be at a low baseline level during your workout. It means your body’s muscle-building process will be idle until the next protein feeding. Let’s say you finish your workout and again wait too long to eat protein; muscle breakdown rates will exceed muscle protein synthesis rates, resulting in muscle loss. That is why it is advised that the time gap between your meals should not be more than 4 hours, especially if you want to maximize your muscle size. Now, the question is, which protein source can you take an hour before a workout? Different protein sources take different times to get digested and absorbed. For example, casein protein takes 4-5 hours to digest, whereas whey protein takes only 1-2 hours. Eating protein with a carbohydrate source is also recommended before a workout to increase the digestion rate. I recommend having a scoop of whey protein/protein bar with carbohydrate sources such as banana or white bread slices an hour before a workout. If you have eaten protein in the last few hours, you do not need to add protein to a snack before a workout. Just take carbs, and you are good to go.  Should you eat carbs before workout? Yes, it is proven that eating carbohydrates before a workout improves performance during a training session. Eating carbohydrates 30-60 minutes before a workout helps you push harder during a workout and enhance post-workout recovery. Carbohydrate intake before a workout session helps you in the following ways- Carbs intake before a workout increases the blood glucose level in your body. As we know, glucose is a primary energy source during high-intensity activities. The more glucose you have in your body, the better you will perform during a high-intensity session. If you train for more than 1.5 hours, which I generally do not recommend,  you may need to add carbs during your workout. Any kind of sports drink is the best option at this time. Many research studies suggest that maintaining a high muscle glycogen level during a workout enhances cellular signalling related to muscle growth. Eating carbs before a workout provides more energy during a resistance training workout. However, some people do not eat anything before a workout because they think it will help them lose weight if they train in a fasted state. Unfortunately, research has already proven that a workout in a fasted state does not provide superior results to training in a fed state. I will cover this topic in more detail in my future blogs.  Regarding the topic, how much carbs should you take before a workout to maximize performance during a session? And what carbs sources are best to take? Studies show that 30-35 grams of carbohydrates are enough before a workout. Any carbohydrate source that is easy on your stomach will do for you. I recommend fruits, especially bananas, white potatoes, white bread, and chocolate if you are not worrying about calories.  Should you eat fats before workout? You can have fats before a workout, but there is no need. There is no scientific evidence that supports fat intake before a workout. Research conducted at Deakin University found that “fat intake before a workout does not have any beneficial effect on exercise performance.” Also, fat takes a long time to digest, making it no sense to eat fat before a workout. Conclusion If you are going to do a high-intensity resistance training workout, it is beneficial to eat 30 grams of carbs and 10-20 grams of protein 30-60 minutes before your workout, but it is not mandatory. It all depends on your pre-workout meal. I personally prefer carbs before a workout over protein. Therefore, I would advise you to have a proper meal, including fats, carbs, and protein, 3-4 hours before a workout, and then have coffee or a banana 30-45 minutes before your workout.  References Ormsbee, M. J., Bach, C. W., & Baur, D. A. (2014). Pre-exercise nutrition: the role of macronutrients, modified starches, and supplements on metabolism and endurance performance. Nutrients, 6(5), 1782–1808. https://doi.org/10.3390/nu6051782  Jeukendrup A.E., Killer S.C. The myths surrounding pre-exercise carbohydrate feeding. Ann. Nutr. Metab. 2010;57(Suppl. 2):18–25. DOI: 10.1159/000322698. [PubMed] [CrossRef] [Google Scholar] Coyle E.F.,

Many nutrition myths are evergreen and still present in the health and fitness community, even when science debunked them years ago. But thanks to social media and so-called fitness gurus, people are made to believe in these myths. Following are  the top 5 myths about nutrition that are commonly heard even in 2021: Myth 1: Frequent smaller meals are better for fat loss You probably heard a personal trainer or dietician saying this: you should eat many small meals in a day if you are trying to lose weight because it will boost your metabolism and help you control your appetite. It is true that t when we eat something, our metabolism speeds up as our body starts digesting the food. So if we eat every 2-3 hours, our metabolism will stay elevated all the time, right? This may seem plausible, but it doesn’t pan out in research studies.  What is the truth? Meal frequency has no significant impact on weight loss. If you are on a calorie deficit, eating smaller meals frequently will not help you lose more weight than fewer larger meals. If your goal is weight loss, then it does not matter how many times you eat in a day but what matters is how many calories you are taking during those 24 hours. Regarding satiety or hunger, some people eat three meals a day, while others like 4-5 meals daily. There is no o e size fits regarding how many times a person should eat to lose weight. If you like t  eat 2-3 times a day, stick to it and ignore those stupid trainers who advise you to eat every 2-3 hours.    Myth 2: Eating before bed is terrible for weight loss This is the most discussed topic regarding losing or gaining weight. I have come across many people who believe we should eliminate foods, especially carbs or limit their intake before bed in our diet if our goal is to lose weight. Are carbs evil for us, or is it just a new marketing trend? should we eat carbs at night or not?  What is the truth? It is ultimately a myth because it does not matter when you eat; what matters is how much you eat in a full day. It is already proven by a research study done on 78 police officers in 2011 that eating carbs at night had no negative impact on fat loss. The only concern with late-night eating could be overeating because it is challenging to resist tasty and high-calorie foods after a long workday. Eating late won’t make you gain make unless it forces you to eat more. Evidence on t is topic is mixed; 1 study support late-night eaters, whereas 2 studies showed that early-time eaters lost more weight than people who ate late at night. While others studies showed no difference in weight loss. Don’t worry about the timing; just focus on the quantity and quality of your overall food.  Myth 3: Creatine cause kidney damage Concerns have been raised regarding the adverse effect of creatine on kidney damage. Why has Kidney damage been linked to creatine use? As we know, o r liver produces creatine, so to ingest that creatine, our muscles and brain need to transform this creatine into phosphocreatine. And when we u e these stores to regenerate ATP, one of the end products is creatinine.   What is the truth? Long-term creatine use is entirely safe if your kidneys are functioning well. All the research studies have proven that, yes, creatine supplementation increases the creatinine level in your body, but this does not indicate kidney damage. Both long and short-term studies have found no adverse effect of creatine supplements on kidney function. A healthy adult can easily take up to 10 grams of creatine/per day without worrying about adverse effects. Even 20 grams per day causes a slight increase in creatinine levels. So it is completely safe to take creatine if you are a healthy individual with healthy kidneys. However, All these studies were short-term, so we can not conclude that creatine supplement is completely safe for people with kidney issues. If you suffer from kidney damage or have diabetes, you might need to forgo a creatine supplement or take a low amount of creatine, not more than 3 grams daily. If you are worried about taking creatine, my advice would be to check your creatinine level before buying a creatine supplement.  Myth 4: You need protein right after your workout When it comes to protein intake, you probably hear people saying that we need protein right after the workout; otherwise, we won’t benefit from the workout we just performed. Most people are advised to take protein within 30-45 minutes after a workout. This 30-45 mi ute period after a workout is known as the “anabolic window.” Whether this anabolic window does exist or not is still a controversy. What is the truth? Post-workout nutrition is essential, but current evidence does not support the claim that immediate (1 hour) protein intake pre or post-workout does not provide extra benefits in muscle hypertrophy and strength gain. If your overall protein intake is low, then there is no harm in taking a protein supplement after a workout, but you should not be compelled to take it within half an hour; you can easily have it even after 2-3 hours of your training.    Myth 5: You should “detox” regularly. People who want to lose weight probably heard of these so-called detox diets during the early phase of his/her weight loss journey. Some people claim that these diets will help you lose a few pounds of weight and treat all types of diseases ranging from obesity to cancer and other life-threatening ailments, and it does so by removing all the harmful toxins from our bodies and organs. What is the truth? In simple words, detox diets(cleansing) do not work. Most of their benefits are linked to quick weight loss, and even that happens due

Which is better for weight loss- A low carb or low-fat diet? Some people believe that a low-carb diet is best for fat loss as it depletes glycogen stores in our body, whereas others think that a low-fat diet is superior for weight loss because it is easy for our body to store fat if our diet is high in dietary fats. Several studies have been conducted on this topic to determine which diet is more suitable for weight loss. Let’s see what science has to say about this- Before moving into the research studies, it is crucial to understand a low-carb or low-fat diet. There is no clear-cut definition of either of these diet types, but it is generally considered that a diet consisting of 50-100 grams of carbs is a low-carb diet, and a diet in which less than 20% of calories are coming from fats is known as the low-fat diet. A very low-carb diet is also known as a ketogenic diet. Let’s look at some of the research studies covering low-fat and low-carb diets- A 2003 study published in the New Zealand Journal of Medicine found that the low-carb group lost 7 % of their total body weight, and the fat group lost only 3% after 6 months. However, after 6 months, the weight loss between both groups was almost identical. This study was conducted on 63 obese adults for 12 months. No doubt, this study proved that a low-carb diet is superior in the early phase of the weight loss journey (up to 6 months), but it produces the same result as the low-fat diet in the long term.  A recent year-long study conducted on 75 people, out of which only 9 were men, also found that weight loss was higher in the low-carb group in the first 6 months, but at the 12 months mark, both low-carb and low-fat group lost almost a similar amount of weight. In this study, the low-carb group was told to have no more than 40 grams of carbs a day, and the low-fat group had less than 30% of their daily calories from fats, and their total calorie intake was 2000 calories per day. Ultimately, this trial failed because it did not go according to the design. As there was no direct control over participants’ food intake, the group supposed to take 40 grams of carbs took 93 grams of carbs on an average per day at six months in. So, it is impossible to make any conclusion from this study.     A randomized control trial was conducted on 609 participants, of which 263 were males and 346 were premenopausal females. All the participants had no health conditions like diabetes or cancer. Cholesterol, etc., and their average age was 40 years. All the participants were divided into two groups- the low-fat group and the low-carb group. For the first 2 months, the low-fat group was instructed to take only 20g of fat per day, and the low-carb group had only 20g of carbs per day. Remember, after 3 months, there was no control over their macronutrient intake. For example, the low-fat group had more than 42g of fat, and the low-carb group took, on average, 96 g of carb per day. Participants were given no instruction on how many calories they needed to take a day. Still, they were instructed to maximize their fruits and vegetables and minimize their processed food intake. The significant findings of this study are as follows- The study found no significant weight loss difference between the low-fat and low-carb groups. The low-carb group had lost 13.2 lbs, and the low-fat group 11.7 lbs after 12 months. This study concluded that weight loss results from calorie restriction and mindful eating. Neither a low-carb nor low-fat diet is superior for weight loss as long as your daily calorie intake is controlled.  4. A 6 weeks study published in the American Journal of Clinical Nutrition found that the Low carb group lost 6.2kg, whereas the low-fat group lost 6 kg of body weight after 6 weeks. The weight difference between both groups was not significant. This study was conducted on 32 adults with obesity. 5. Another study conducted in 2012 by Guldbrand H and his team also showed that low-fat and low carb lost weight over time, but the weight difference was not significant as found in other studies. In this study, the Low carb group lost 6.8 lbs, and the low-fat group lost 7.9 lbs. It was conducted on 61 individuals with type-2 diabetes. Conclusion We have to understand that there is no “best diet.” One famous quote is, “If you can not follow a diet for life, then you are only on an adventure.” You should follow only a sustainable diet, and you can easily stick to it.  Both low-carb and low-fat diets can help you lose weight; it is up to you which one you want to follow. If your goal is weight loss, my advice would be to divide your macronutrients in this ratio-  Protein Intake= Your bodyweight in kg x 1.2-1.6(grams) Fat Intake= 20-30% of your total calories Carbohydrates= Total calories- (calories from fat+ Calories from Protein) Again, this division can vary from individual to individual.  References Gardner CD, et al. Effect of Low-Fat vs. Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. (2018)  Jensen MD, et al. 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines and The Obesity Society. Circulation. (2014)  Blackburn GL, Phillips JCC, Morreale S. Physician’s guide to popular low-carbohydrate weight-loss diets. Cleve Clin J Med 2001;68:761, 765-6, 768  Hernandez, T. L., Sutherland, J. P., Wolfe, P., Allian-Sauer, M., Capell, W. H., Talley, N. D., Wyatt, H. R., Foster, G. D., Hill, J. O., & Eckel, R. H. (2010). Lack of suppression of circulating free fatty acids and hypercholesterolemia during weight loss on a high-fat, low-carbohydrate diet. The American journal of clinical nutrition, 91(3), 578–585. https://doi.org/10.3945/ajcn.2009.27909  Guldbrand, H., Dizdar, B., Bunjaku, B. et al. In

Regarding weight loss management, I believe Sleep is the most neglected part. People often talk about that self-made ratio of 80% diet and 20% workout for weight loss, but no one thinks about how Sleep is vital in lowering body fat. As we know, we get bigger, leaner, and stronger while recovering, not working out in the gym. We must understand that Sleep is the most effective rejuvenating tool we have reality available to us. In this blog, I will cover how Sleep can influence your weight loss journey and answer whether sleep deprivation makes you gain weight or not?  “Sleep is the best meditation.” _Dalai Lama Depending on their fitness goals, people often ask me how much bedtime is enough for them. Unfortunately, there is no one-size-fits-all number that would apply to everyone. Even 6 hours of Sleep for some people is quite enough; on the other hand, some feel tired and lazy all day, even after having 8-9 hours of Sleep. Regarding weight loss, researchers worldwide believe sleeping more is better for lowering body fat. Let’s examine some research studies to establish how Sleep affects weight gain?  A study titled ‘”Insufficient sleep undermines dietary efforts to reduce adiposity” was conducted in 2010 on 10 overweight, middle-aged, and moderately healthy participants. The study’s objective was to determine whether sleep restriction attenuates the effect of a reduced-calorie diet on excess adiposity.  Participants had to stay in bed for 8.5 or 5.5 hours per night for 14 days.  At least 3 months later, participants swapped conditions. Calorie intake was restricted to 90 % of the resting metabolic rate Meals were standardized and weighed to ensure calorie intake was controlled as tightly as possible. The results of the study were as follows- Calorie intake was nearly identical, which was about 1450 calories per day. Daily calorie expenditure was also identical, about 2140 calories per day.  Calories were distributed as follows- 48% carbohydrate, 34% fat, and 18% protein.  Both groups lost about 6.6 lbs (3kg) during the study.  As shown in the above diagram, subjects in the group sleeping for 8.5 hours lost 50/50 fat and lean mass, whereas participants in the 5.5 hours sleep group lost 20/80 fat and lean muscle mass. In other words, the 8.5-hour group lost 2.33x more fat than the 5.5-hour group, and the 5.5-hour group lost 1.6x more lean mass than the 8.5-hour group. Sleep deprivation results in more hunger because of the increased production of a hormone called ghrelin, which promotes appetite.  There are a few limitations of this study. First of all, all participants were sedentary. The loss of lean muscle mass would have been lower if they were involved in resistance training while dieting. Secondly, protein intake was much lower ( 65 grams per day) than the recommended protein intake on a calorie-restricted diet. It is possible that a high protein diet and resistance training would help mitigate the loss of lean muscle mass in this case, but even when sleep deprivation causes Acylated ghrelin, which reduces energy expenditure, stimulates hunger and food intake, and promotes fat retention. When you sleep less, your body burns more calories from stored glycogen and protein and less from body fat.  2. Scientists from the University of Chicago have discovered that “not getting enough sleep could hormonally handicap you in your quest to lower your body fat.”  3. A  randomized controlled trial published in the National Library of Medicine discovered that  “acute sleep loss enhances hedonic stimulus processing in the brain underlying the drive to consume food.”  4. A study, ‘ Influence of partial sleep deprivation on energy balance and insulin sensitivity in healthy women, ‘ published in the National Library of Medicine, found that “Short-term sleep deprivation increased energy intake and led to a net weight gain in women.” 5. Kamal Patel states,  “Sleep is essential and crucial alongside diet and exercise. Proper sleep habits help sustain many biological processes, and bad Sleep can cause these processes to be suboptimal or even malfunction.” 6. A study published in the Journal of Immunology found that the “immune system- our body’s defence mechanism is re-fortified during sleep.” 7. A study at the University of Chicago found that sleep deprivation increases leptin levels. They took 12 healthy men aged between 20-30, and during this study for 2 days, they were required to sleep for an extended period, and on another two days, they were asked to sleep for only four hours. The researchers found that on days when participants slept only 4 hours per day, their leptin levels dropped by 18%, increasing hunger by 23%. More interestingly, researchers concluded that this increase in appetite was for calorie-dense foods like sweets, high carbs, and fat foods. Sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours. 8. Researchers found that sleep deprivation also triggers a spike in cortisol levels. Cortisol is a hormone that signals the brain to conserve energy to fuel walking hours. Increased cortisol levels decrease the amount of weight loss from fat.  Key takeaways If you want to lose fat and build muscle, stay in bed a bit longer, as evidence suggests that a good night’s Sleep will optimize the effectiveness of your training and nutrition. If, for any reason, you can not get 7-8 hours of Sleep during the night, then try to take a siesta for 30-45 minutes before your training. It will improve your performance during a training session. Many proven ways help in increasing sleep quality, which I will cover in the next part.  References Bosy-Westphal A, Hinrichs S, Jauch-Chara K, Hitze B, Later W, Wilms B, Settler U, Peters A, Kiosz D, Muller MJ. The influence of partial sleep deprivation on healthy women’s energy balance and insulin sensitivity. Obes Facts. 2008;1(5):266-73. DOI: 10.1159/000158874. Epub 2008 Oct 23. PMID: 20054188; PMCID: PMC6515888. Benedict C, Brooks SJ, O’Daly OG, Almèn MS, Morell A, Åberg K, Gingnell M, Schultes B, Hallschmid M, Broman JE, Larsson EM, Schiöth HB. Acute sleep deprivation enhances the brain’s response to hedonic food stimuli: an fMRI study. J

Embark on a transformative fitness voyage fueled by the dynamic prowess of personal training. In a world of demands and distractions, personalized guidance becomes the linchpin for unlocking your fitness potential. With each session personalized to your unique goals and abilities, you’re not just investing in exercise – you’re investing in a lifestyle revolution. Picture a future where weight loss is not just a dream but a tangible reality, where every rep brings you closer to your ideal physique. Imagine the exhilaration of witnessing muscle gains that redefine your strength and confidence, sculpting a version of yourself you’ve always aspired to be. But it’s not just about the workouts; it’s about harnessing the power of nutrition to fuel your body and amplify your performance. It’s about forging a partnership with a personal trainer who is not just a coach but a mentor, guiding you through every hurdle and celebrating every triumph. So, why wait? Seize the opportunity to transform your fitness journey today. With personal training, the path to a healthier, happier you is within reach. Invest in yourself, invest in personal training, and unlock the door to a future brimming with vitality and vigour. Joban Dhami

A recent study conducted on overweight elderly men who had experienced muscle loss due to aging sought to determine the effects of a resistance training program combined with protein supplementation on their body composition. Over 16 weeks, the study examined how these interventions influenced muscle gain and fat loss. Contrary to what one might expect, the results provide an intriguing perspective on how weight changes can occur even when the body is in an energy deficit.  The study’s participants experienced a net weight gain of 1.3 pounds (0.6 kg) throughout the 16-week study period. Initially, this may seem to suggest that they were in an energy surplus. However, a closer examination reveals a different story. In fact, the participants were in a net energy deficit of approximately 7,300 kcal throughout the study. This outcome can be attributed to the changes in muscle and fat composition among the participants. Specifically, the study found that they lost 2.4 pounds (1.1 kg) of body fat while gaining an average of 3.7 pounds (1.7 kg) of muscle mass. This interplay between muscle gain and fat loss led to a complex picture of energy balance. How is it possible to gain weight while on a calorie deficit? When your body burns 1 pound (about 0.5 kg) of pure body fat to offset an energy deficit, it releases approximately 4,270 kcal. Similarly, gaining 1 pound (0.5 kg) of pure body fat requires a surplus of around 4,270 kcal without adding any lean body mass. You might be wondering why the commonly quoted value is 3,500 kcal. That’s because 3,500 kcal is the energy content of 1 pound of adipose tissue, including pure fat, water, and some minerals. When monitoring weight changes at home, the “3,500 calorie rule” serves as a helpful guideline. However, in lab settings, measurements focus on changes in pure body fat rather than adipose tissue and a pound of pure body fat contains more energy.  The loss of body fat represents an energy expenditure of approximately 10,400 kcal, as the body used stored fat to compensate for the energy deficit. Meanwhile, the gain in muscle mass required an energy surplus of only around 3,100 kcal. When these values are calculated together, the net energy deficit over the study period can be estimated as 10,400 kcal minus 3,100 kcal, equaling approximately 7,300 kcal. Dividing this net deficit by the 112-day study duration results in an average daily energy deficit of roughly 65 kcal.  Conclusion: Weight Gain on a Calorie Deficit The study provides valuable insight into how changes in body composition can influence weight and energy balance in complex ways. The participants experienced a net weight gain, primarily due to muscle gain rather than an overall energy surplus. The fat mass loss resulted in significant energy expenditure, and the modest muscle gain required a smaller energy surplus. These findings highlight the importance of looking beyond the scale to understand changes in body composition and energy balance, particularly in populations undergoing significant lifestyle or health interventions.