Posted in Health and Fitness, Mental Health

Depression and Diet

The diet of the general population in many western countries shows that they are often deficient in many nutrients, especially essential vitamins, minerals, and omega-3 fatty acids.

As studies show The western-style diet may be contributing to depression as people make poor food choices. Rather than depression contributing to poor food choices (I.e. The food came before the depression)

Studies have shown traditional diets like the Mediterranean diet and the Traditional Japanese diet give you a 25-35% less chance of having depression compared with The Traditional Western Diet.

The traditional Japanese and Mediterranean diets tend to be high in vegetables, fruits, unprocessed grains, and seafood, and to contain only modest amounts of lean meats and dairy.

They are also void of processed and refined foods and sugars, which are staples of the “Western” dietary pattern.

A study on the Mediterranean diet showed improvements in major depression by 35%.

The full chapter in my free ebook on your head is not an island link in bio

Posted in Health and Fitness

Consequences of short term weight loss

Low energy intake and minimal body fat are perceived as indicators of energy unavailability, resulting in a homeostatic endocrine response aimed at conserving energy and promoting energy intake.

When we restrict energy (Calories) from our bodies for an extended period of time we are accompanied by a host of changes in our circulating hormones, mitochondrial efficiency, and energy expenditure

A general endocrine response to hypocaloric (Low calorie) diets are increased hunger, reductions in metabolic rate, and the maintenance of lean mass is compromised 

Basically your body does not care about your vanity and when we lose weight by cutting calories, you expend less energy and don’t need to consume as many to maintain weight either this is referred to as adaptive thermogenesis

Numerous Studies involving energy restriction report decreases in leptin , insulin , testosterone, and thyroid hormones. Whilst subsequently, increasing ghrelin and cortisol.

These unfavorable changes in hormone levels persist long after desired weight has been reached making it harder for long term weight maintenance.

A study took –

50 overweight and/or obese patients without diabetes in a 10-week weight-loss program for which a very-low-energy diet was prescribed. circulating levels of hormones such as Leptin & Ghrelin, Insulin as well as other key hormones and participants rating of appetite were all measured. They were measured At baseline (before weight loss), at 10 weeks , and at 62 weeks (both after program completion.)

Findings show that One year after initial weight reduction, levels of the circulating mediators of appetite that encourage weight regain after diet-induced weight loss did not revert to the levels recorded before weight loss

In some people there is also an increase in Lipoprotein Lipase enzyme which is responible for removing Lipids from the blood and into stroage. So when normal eating resumes fat storage becomes enhanced.

Not to mention that an 8 -12 week fat loss program are going to be super restrictive and hard work after you have reached the desired goal normal response would be to binge on all the things you’ve sacrificed and you’re probaly not going to want to exercise for a while either coupled with the increase in hunger hormones

The question is are short term restrictive diets worth it?

Posted in Health and Fitness

Weight loss vs Fat loss

Weight Loss vs Fat Loss

When the majority of people go on a diet they say they want to lose weight whilst pointing to the areas of their body with excessive fat… Or you get that person who has a frustratingly good figure yet they constantly saying they need to lose weight and you just wanna punch them in the face…

Both these people in the scenarios will go on a diet and lose weight and still will not be happy when they look in the mirror after the weight loss…

Playing the weight loss gain the only thing you people care about is the numbers on the scale.

However that weight loss could come from anywhere Water, Muscle tissue not specifically fat and the very next day or even after a cup or 2 of water they could be very disappointed when that weight has come back…

When You Lose weight, You lose it from both Fat and Muscle and Its Muscle that gives us the ‘Toned’ Look many people are after. Instead of that mushy pear look that we gain after weight loss.

Weight loss also triggers the metabolism to react and slow down whilst signalling hunger hormones such as ghrelin to increase this is known as Adaptive Thermogenesis…
And basically, you are going to be hungry wit excessive cravings whilst having to cut even more calories to keep losing weight.

And also when you give in to the hunger which eventually you will your metabolic rate is a lot lower so you are going to experience rapid weight gain…

Basically, Weight loss Sucks…

Fat loss on the other hand is where we preserve as much lean muscle as possible whilst losing body fat.. Giving you the desired lean/toned look you’re after.

Not only do you look more toned but the more lean tissue you have the higher your metabolic  rate will be (meaning you get to eat more without fat gain)

The only problem with fat loss is that many people think the diet isn’t working because the numbers on the scale aren’t going down so they give up or take drastic measures. Despite them looking and feeling better. The reason the numbers on the scale don’t drop as much is that your preserving muscle (This is a good thing.)