Posted in Health and Fitness

The Diet After the Diet

So your diet is over, you’ve reached your goal weight (Congrats by the way), you feel proud after X amount of time and restricting your calories, resisting temptation of your ever-growing appetite. 

The suffering is finally over and you’re ready to live life again.

A month later you jump on the scale’s and slap yourself trying to awaken you from this nightmare. You suddenly realise that this is no dream. How can months of dieting and hard work be undone in a matter of weeks.

What do you do now, Why has this happened, Do you do another round of restrictive eating and hope it sticks this time?

Well getting the Body you want is only half the Battle, There’s the Battle of keeping the weight off as well which is just as Hard if not Harder.

It’s no secret that when we restrict our Calories our bodies react via Hormones such as Leptin Decreasing and Ghrelin Increasing along with other key hormones that play a role in weight management. Also as an effect of Diet-induced Weight loss our appetites get bigger but those hormones do not return back to normal after the diet has ended (1.) Resulting in constantly feeling more hungry and unconsciously consuming way more Calories than you think you’ve eaten. I’ve discussed this in greater detail & other concepts of the Metabolism in these articles here (2,3.)

So your Metabolism had a massive wrench thrown into its tracks, The wrench being Adaptive Thermogenesis (Metabolic Adaptation) Seriously read this (3.) When Adaptive Thermogenesis Kicks In Your BMR drops and you burn less Calories Throughout the day along with the increase in certain Hunger Hormones and Appetite it’s Going to be hard to burn more Calories than you Consume.

There’s only so much you can exercise and reduce Calories before your lifestyle becomes miserable and pretty impossible to maintain.

Let’s Use a female competitor weighing 140 pounds (64 kg) at 20 percent body fat who needs to get down to below 12 percent as an example (4.) Her maintenance diet looks something like this:

Calories: 2350 calories a day
Protein: 30 percent, 176 g/day
Fat: 30 percent, 78 g/day
Carbs: 40 percent. 235 g/day

Continue reading “The Diet After the Diet”
Posted in Health and Fitness, Mental Health

Nutrition and Mental Health

Always contact your GP if you are planning a new diet or exercise regime.

Please note that this is not a diet book. The following is for educational purposes only.

Taking antidepressants alone won’t cure Depression or Anxiety if our Nutrition and blood sugar have more ups and downs than a ship on a stormy sea, Since many antidepressants (SSRIs*) work by increasing serotonin levels in the brain (78.) A person with too high blood sugar is already getting too much Serotonin taking SSRIs is only going to make the problem worse and a person with Low Blood Sugar levels isn’t producing enough then SSRIs is probably going to help but it does not solve the underlying problem (59.)

(*Selective serotonin reuptake inhibitors)

As already stated Anxiety and depression are very complex topics and Blood Sugar and Neurotransmitters levels are not the only cause As we’ll discuss in part 3, However, a healthy blood sugar system will ensure the transport of the right levels of precursors for both serotonin and dopamine into the brain (59) at least giving us a fighting chance.

Continue reading “Nutrition and Mental Health”
Posted in Health and Fitness

PCOS management.

PCOS management.

*This is not a pot about what PCOS is

Although PCOS affects the ovaries, These are just side effects, PCOS originates from the brain.

Management of PCOS is no quick fix, there is no 4-8 week plan to combat it.

The Brain and PCOS

The brain signals the Hypothamolus, Which signals the Pituitary which sends signals out to The thyroid, Adrenals, and ovaries.

Basically, the brain controls your thyroid, reproduction and stress.

There is no one single cause for PCOS and many women aren’t even aware that they have it, But something happens in the brain which then disrupts the ovaries.

Continue reading “PCOS management.”