Category: Research

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Beverage Hydration Index

The beverage hydration index provides the relative hydrating ability of different fluids relative to water. How do different drinks compare and what makes some beverages more hydrating than others?

Fuel your goals – contact me to explore nutrition coaching.

It’s useful to understand how different beverages can help maintain daily water balance in the body. Understanding how some beverages promote longer-term fluid retention, especially considering prolonged exercise and/or warmer climates is of practical benefit.

Common perception is that regular water and sports drinks containing electrolytes are more beneficial for hydration, and drinks such as coffee, tea, soda, and alcohol are dehydrating. Is this true?

In 2016, a team of researchers in the UK performed a fascinating study [1] comparing how well 13 different drinks were retained in the 2-4 hours immediately after consumption. Seventy-two volunteers consumed 1L of different fluids and then had their urine output monitored to indicate how much had been retained.

Correcting for differing water content, each beverage was given a Beverage Hydration Index (BHI) score. Still water was used as the reference point, with a rating of ‘1’. The higher the BHI, the more fluid was retained.

Comparing the 13 different beverages to water:

  • Oral rehydration solution aka ORS (e.g., Diarolyte, Pedialyte), orange juice, and milk are statistically more hydrating than water
  • Teas, sodas, and sports beverage (e.g., Powerade) statistically provide similar hydration to water
  • Black coffee and lager appear only very mildly dehydrating relative to water

The BHI highlights that there are several factors influencing the hydrating and dehydrating properties of different fluids, through changes in the rate at which the fluid is emptied from the stomach and absorbed in the small intestine versus how much is extracted in urine.

  • Volume of liquid consumed and rate of consumption influence rate of stomach emptying and absorption. To improve fluid retention it’s preferable to frequently sip fluids than to chug large volumes. Fast consumption of large volumes will more often than not result in the water passing through without as much storage in the body water pool. Why pee more without all the hydration benefit?
  • Other nutrients can strongly modulate hydration properties. Electrolytes, carbohydrate, protein, and fats in beverages delay stomach emptying and fluid absorption to varying degrees – the presence of these nutrients in fluids support hydration.
  • Presence of diuretics such as caffeine and alcohol can increase rate of excretion, and therefore can have a dehydrating effect. However, this appears to be highly dependent on other nutrients in the drink as well as the concentration of caffeine and alcohol. Low amounts of caffeine and alcohol are not especially dehydrating compared to water.

24-h hydration status does not appear to be very different in people drinking just water versus water plus a variety of other drinks, including water, cola, and fruit juice, provided that an adequate total volume is consumed. [2] Therefore, regarding specific drink selection within context of your overall nutrition and goals, consider the following:

  • Am I drinking enough overall fluid day to day to maintain hydration?
  • Am I sweating due to intense and/or prolonged training, training in warmer or more arid environments with infrequent opportunity to drink?
  • Do I need increased energy availability for prolonged training, or quickly restore muscle glycogen (for a second training bout)?
  • Protein: Will the milk help me better meet daily protein requirements?
  • Do I need additional calories or are zero-calorie options a better choice?
  • Is my stomach empty? BHI is an isolated measurement that was evaluated in the fasted state. Food will slow down fluid absorption and excretion rate.

Notes about caffeine and alcohol

A single high dose of caffeine, for example that contained in an energy drink (100 -200 mg) is unlikely to have a massive dehydration effect; as dosages approach and exceed 300 mg the additional volume of urine excreted may become significant. [3]

Alcohol content of the lager used in the study did not increase urine excretion over other drinks, but the effect of the alcohol may have been modulated by other nutrients in the beer. Counter to this idea, a different study specifically reported 12% greater urine excretion after ingestion of 1 L lager beer containing 4% alcohol compared with the ingestion of the same volume of a nonalcoholic control beer. [4]

While a few of the studied drinks were more hydrating than water, there are many drinks that are very similar to water which will support daily hydration needs. A few recommendations:

  • Start the day with a glass of water
  • EATING water will also support hydration. Consider that nearly all whole vegetables and fruits are >95% water by weight.
  • Replenish fluids during and after training. ORS is an excellent choice for prolonged intense exercise to replace sweat. Additional carbohydrates may be necessary to maintain energy availability for extended training. It’s lowest cost to make your own, or purchase products such as Pedialyte, Nuun, DripDrop.
  • Milk is an all-star as a post-workout beverage to support rehydration, total protein intake, and glycogen re-synthesis. Ron Burgundy is wrong!
Beverage Hydration Index

[1] Maughan, RJ, Watson, P., et al, A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index, Am J Clin Nutr 103: 717-723, 2016.

[2] Tucker M.A., Ganio M.S., et al. Hydration status over a 24-h period is not affected by ingested beverage composition. J Am Coll Nutr 34:318–27, 2015.

[3] Maughan R.J., Griffin J., Caffeine ingestion and fluid balance: a review. J Hum Nutr Diet 16:411–20, 2003.

[4] Hobson R.M., Maughan R.J. Hydration status and the diuretic action of a small dose of alcohol. Alcohol, 45:366–73, 2010.

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Egg and Egg White Nutrition

Hard Boiled Eggs
Egg and Egg White

Is it healthy to eat whole eggs? Are egg whites a better option? Here, we review egg and egg white nutrition and highlight the latest research.

Egg and Egg White Nutrition: Macronutrients, Vitamins, and Minerals

EGG MACRONUTRIENTS

By weight, whole eggs are mostly water! Considering only the solids, a large egg provides 6 g of protein and 5 g of fat, with minimal amount of carbohydrate. Most of the protein is in the white (4 of 6 grams), and all the fat is in the yolk (5 of 5 grams).

Vitamin Content of Eggs

With the exception of vitamin C, eggs are vitamin rich. The highest nutrient density is in the yolks. As expected, the vitamins that are fat-soluble (A,D,E,K) are exclusively found in the yolks since there’s no fat in egg whites. Eggs are also relatively high in phosphorous, calcium, and potassium.[1]

Egg and Egg White Nutrition: Micronutrients

Choline

Beyond vitamins and minerals, eggs are a good source of choline. This essential nutrient is a structural element of our body’s cell membranes and a precursor molecule for acetylcholine. Think of acetylcholine as the CEO neurotransmitter in the parasympathetic nervous system, communicating signals for muscle control, blood vessel dilation, and regulation of heart rate. Choline also plays a role in memory, mood, and other brain and nervous system functions. Although our bodies can make small quantities of choline, most of it must be consumed through diet. One egg contains 147 mg choline and the US Recommended Nutrient Intake (RNI) for healthy adults is 425 mg/day for females 550 mg/day for males.[2] If you aren’t an egg eater, other lean protein sources of choline are beef top round (117 mg in 3 oz) and soybeans (107 mg in 1/2 cup).

Carotenoids

Egg yolk is a highly bioavailable source of plant pigment carotenoids lutein and zeaxanthin (on average 292 and 213 micrograms/yolk, respectively). These pigments also provide the yolk its yellow color. Hue will depend on what the hen is eating. Chicken farmers sometimes will add other natural pigments such as beta-carotene and marigold to chicken feed to make yolks darker.

Lutein and zeaxanthin accumulate in the retina. Multiple observational and interventional trials indicate lutein has beneficial impact on diseases of the eye,[3] preventing or even improving both age-related macular degeneration (AMD), the leading cause of blindness and vision impairment. Lutein may also have positive effects towards other conditions, research results have been equivocal for total favorable effects on human health and there is no recommended dosage. As an alternative, it’s possible to supplement lutein or consume it from plant-based foods – for example kale, spinach, or broccoli. Bioavailability from plant sources may be reduced,[4,5,6] but this may also depend on co-consumed foods.

Green Eggs

You may have noticed yolks take on a green hue when they’ve been sitting around for a bit or are overcooked. Totally normal and safe. It’s iron sulfide – a reaction between the iron in the yolk with hydrogen sulfide gas generated from the egg protein during cooking. Hydrogen sulfide is also responsible for the stink….

Are Whole Eggs “Bad”? – Eggs and CVD Risk

Historically, consumption of high cholesterol foods was directly implicated in increased risk of of cardiovascular disease (CVD). Pre-2013, the American Heart Association/American College of Cardiology Dietary Guidelines for Americans recommended limiting dietary cholesterol to <300mg/day. For reference, one egg contains ~187mg of cholesterol.

More recent revision of guidelines did not again bring forward this recommendation. Available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum cholesterol. The available evidence suggests that within the context of actual dietary patterns, replacing foods high in saturated fat (which typically also contain more cholesterol) with foods higher in polyunsaturated fats (PUFAs) are expected to produce greater reductions in LDL cholesterol than reducing dietary cholesterol intake alone. Therefore, cholesterol specifically is not a nutrient of concern for overconsumption.[7,8,9]

In this context, eggs are an outlier as they are high in cholesterol yet low in saturated fat. In the most recent prospective cohort study,[10] moderate egg consumption (1 egg/day) is not associated with overall cardiovascular disease risk. If dietary cholesterol is a concern, evidence supports reduction in consumption of ultra-processed meats and fried foods, combined with addition of more dietary fiber from vegetables and fruits as more beneficial action than elimination of egg yolks.

Of course, the danger in study interpretation in support of, or against whole egg consumption is generalization over large populations, which may not be relevant at the individual level. If you have specific concerns, consult your physician.

Egg Protein – Strength and Body Composition

Eggs are a high-quality protein source, providing all essential amino acids (EAAs). They’re also highly digestible, achieving a top score of 1 per Protein Digestibility Corrected Amino Acid Scoring (PDCAAS). With respect to total essential amino acid (EAA) concentration, egg protein is comparable to human skeletal muscle.[11]

EAA Content in Different Protein Sources

Is there a “winner” in terms of eating whole eggs versus egg whites? Depends on your goals, but if you’re a resistance training individual pursuing strength gains, whole eggs *may* provide a slight advantage.

Although dietary amino acid availability is a major correlate to post-exercise muscle protein synthesis (MPS), research conducted by Sawan [12] and van Vliet [13] highlights that there are impactful non-protein variables that impact MPS anabolic signaling. The observed MPS response with whole egg consumption versus protein-equated egg white consumption indicates compounds in the yolk have a synergistic effect. Although a 2020 study [14] indicated egg whites and whole eggs similarly support muscle hypertrophy provided total protein intake is maintained, more recent research by Bagheri [15] found that their whole egg eating test subjects demonstrated increased quadriceps and handgrip strength and a reduction in body fat % compared to their protein equated egg-white eating group.

If strength is your goal, there’s no need to avoid eating whole eggs and sticking only to whites. Provided you have enough total protein in your diet, whole eggs appear to be just as beneficial (if not more beneficial) to your progress. If your primary goal is weight loss, the primary factor to consider is maintaining a calorie deficit. Egg whites contribute calories from protein, whereas whole eggs contribute calories from protein plus more energy-dense fats. Limiting the amount of egg yolks can help keep total calories and fat macros in check.

Quick Egg Recipes and Egg Substitutes

Although freshly cooked eggs usually taste the best, it’s no issue to store cooked eggs in the fridge for a week. They can readily be reheated in the microwave. Here are a few ideas for meal prep or quick cooking:

Many baking recipes require eggs, which is a bit trickier if you’re vegan. Here are a few alternatives with the macronutrient comparison:

kcalProteinCarbsFats
1 Whole Egg786.00.65.0
EQUIVALENT to 1 EGG IN BAKING:    
1/4 cup unsweetened applesauce250.07.00.0
1 tbsp. soy protein + 3 tbsp. water204.30.00.3
1 tbsp. ground flax seed + 3 tbsp. water401.52.03.0
2 tbsp. ground chia seed + 3 tbsp. water301.02.51.0

I hope you found this review of egg and egg white nutrition valuable! Reach out anytime if you have questions.

Ready to focus on your performance and body composition? Contact me to discuss nutrition coaching.

[1] Rehault-Godbert, S.; Guyot, N.; Nys, T., The golden egg: nutrition value, bioactivities, and emerging benefits for human health, Nutrients, 11, 684, (2019).

[2] Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 199

[3] Buscemi, S.; Corleo, D.; et al., The effect of lutein on eye and extra-eye health, Nutrients, 10(9), 1321, (2018).

[4] Handelman, G.J.; Nightingale, Z.D.; et al., Lutein and zeaxanthin concentrations in plasma after dietary supplementation with egg yolk, Am J Clin Nutr., 70(2), 247, (1999).

[5] Chung, H-Y.; Rasmussen, H.M.; Johnson, E.J., Lutein bioavailability is higher from lutein-enriched eggs than from supplements and spinach in men, J Nutr., 134(8), 1887, (2004).

[6] Eisenhauer, B.; Natoli, S.; et al., Lutein and Zeaxanthin-Food Sources, Bioavailability and Dietary Variety in Age-Related Macular Degeneration Protection, Nutrients, 9(2), 120, (2017)

[7] Eckel R.H.; Jakicic, J.M.; et. al., 2013 AHA/ACC guideline on lifestyle management to reduce cardiovascular risk: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines [published corrections appear in Circulation. 2014;129:S100–S101 and Circulation. 2015;131:e326]. Circulation. 2014; 129 (suppl 2):S76–S99. doi: 10.1161/01.cir.0000437740.48606.d1

[8] Carson, J.S.; Lichtenstein, A.H.; et al., Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association, Circulation, 141(3), 2019.

[9] Mensink R., Effects of saturated fatty acids on serum lipids and lipoproteins: a systematic review and regression analysis. Geneva, Switzerland: World Health Organization; 2016.

[10] Drouin-Chartier, J-p.; Chen, S.; et. al., Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis, BMJ, 4(368), 513, (2020).

[11] van Vliet, S.; Burd, N.; van Loon, L.J.C., The skeletal muscle anabolic response to plant- versus animal-based protein consumption, J Nutr., 145(9), (2015)

[12] Sawan, S.A.; van Vliet, S.; et. al., Whole egg, but not egg white, ingestion induces mTOR colocalization with the lysosome after resistance exercise, Am J Physiol Cell Physiol., 315(4), C537, (2018).

[13] van Vliet, S.; Shy, E.L.; et al., Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men, Am J Clin Nutr., 106(6), 1401, (2017).

[14] Bagheri, R.; Moghadam, B; et.al., Comparison of whole egg v. egg white ingestion during 12 weeks of resistance training on skeletal muscle regulatory markers in resistance-trained men, British Journal of Nutrition, 124(10), 1035, (2020).

[15] Bagheri, R.; Hooshmand, M.; et. al., Whole egg vs. egg white ingestion during 12 weeks of resistance training in trained young males: A Randomized Controlled Trial, J Strength Cond Res., 35(2), 411, (2021).

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Successful Weight Loss Maintenance

Yo Yo Dieting
Successful Weight Loss Maintenance

What are the most prevalent strategies and habits utilized by individuals who have lost weight, and kept it off? A recent systematic review reveals factors common to groups of people who have achieved successful weight loss maintenance.*

Behaviors and Habits

  • Continued Intake Monitoring. Individuals who successfully maintained their weight loss were more likely to continually monitor, notably with food diaries or tracking apps. Mindfulness of portion sizes and use of food scales were noted as ways to mitigate overindulgence.
  • Meal Planning. Planning and preparing meals in advance was noted as an important habit to stay on track and remain in control during challenging situations. Preparing for events by checking out menu options and foods before, and selecting what to eat in advance was also a frequently mentioned strategy.
  • Dining in. Home cooking was frequently employed as a strategy to lean about ingredients and how the contribute to total intake as well as understanding appropriate portions.
  • Stable Eating Routines. Individuals who maintained their weight loss generally kept same pattern of everyday eating in terms of limiting their food choices and eating at certain times of day.
  • Weight loss maintainers more often used progress photos, clothes fit, and/or weight measurements to provide a sense of staying on track and for accountability.
  • External Support. Successful individuals were more likely to utilize family, friends, and professionals as part of a system of ongoing support and accountability. This support system also provided a beneficial sense of belonging.
  • Continued Goal Pursuit. Maintainers kept (and refreshed) a well-defined set of nutrition, fitness, and other health goals which drove their routines. Examples include keeping a weekly schedule for the gym or playing a sport or establishing calorie/macronutrient/food category goals.

Challenges and Feelings

Successful weight loss maintainers more strongly identified with their new lifestyle and had an improved self-image, but reported a mix of encouraging and discouraging feelings. They expressed feelings of freedom and self-identified as people who live healthy lives and pursue new and challenging life opportunities. On the other hand, many expressed a high degree of fear of weight regain and some degree of loneliness (criticism by others of their new healthy life choices).

Finally, successful weight loss maintainers highlighted that one (if not the most) difficult aspect is managing through intrinsic and extrinsic challenges. This includes unsupportive peers, feeling of social isolation, divorce, pregnancy, illness, injury, house moves, and social events.

Life events present ample opportunity to revert to old habits. Remember your “why” and focus on the benefits in how you feel and your capability. Center around the people who are positive forces in your life and support your continued success.

Weight Loss Management Framework

Spreckley, M., Seidell, J.; Halberstadt, J., Perspectives into the experience of successful, substantial long-term weight loss maintenance: a systematic review, Int J Qual Stud Health Well-being, 16(1), 2021.

*Because this review was the analysis of 15 different studies, the definition of “successful weight loss maintenance” was variable. Most studies were within the boundary weight loss between 5-10% of bodyweight maintained for 1-7 years.

Ready to start working on (or need help maintaining) your nutrition to achieve your performance and physique goals? Contact me for a consultation.

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Holiday Weight Gain – Review and Tips

Holiday Weight Gain

The winter season is golden opportunity to utilize healthy balance habits for weight management. This review provides context and recommendations regarding holiday weight gain.

Adults tend to gain weight throughout middle age at a rate of 1.1 – 2.2 lbs/year, [1] with the most significant acceleration occurring in the 20s and 30s.  As we age, our energy needs tend to decrease. If our calorie intake remains the same (or increases) and calorie expenditure decreases, weight gain is inevitable. A small to modest accumulation of weight every year may have health implications. It’s a contributing factor to the growing US obesity rate. [2]

Individualized circumstances may contribute to weight gain at certain points in life. Major events can create stress, change in habits, and decrease time available for self-care. Major life events aside, is every day, week, and month throughout the year equivalent in terms of weight gain?

The winter holiday (Thanksgiving through 1st week of January) appears to be a key time for higher risk of weight gain. These winter weeks may contribute more towards long-term weight gain throughout adulthood. Let’s delineate between an acute weight spike related to a specific event, versus seasonal weight gain.

Acute Weight Gain (Temporary)

A weight spike following individual eating event – e.g. a party serving decadent food and drink is unlikely to be true gain of fat mass. If you see a 3+ lb. jump on the scale the following morning, there is good news. Unless you literally ate more than 10,000 Calories at the party, you did not gain 3+ lbs of fat or tissue. It’s mostly water!

  • Increased carbohydrate consumption results in higher glycogen (sugar) stores in the muscles and liver. This leads to retention of additional water. Each gram of glycogen stored holds ~ 3g additional water.
  • Increased consumption of sodium from salty foods increases water retention. This retention may come from free body water, independent of increased water intake.[3]
  • Alcohol is a diuretic (makes you pee more) and it suppresses a hormone that tells your body to retain water. Your body is going to try to counterbalance by holding on to as much water as possible.[4,5]
  • The human body is ~60% water, sometimes a bit more and sometimes a bit less depending on what we do. I spent my early years overanalyzing individual scale readings assuming they were tied exclusively to gain and loss of actual body tissue.

I recommend not weighing yourself the day after a big night out. After a few days back into your regular eating routine, your weight will return somewhere close to your pre-party weight. A single indulgent meal has little to no impact on the big picture.

Seasonal Weight Gain (Sustained)

In contrast to an acute weight spike, seasonal weight gain is attributed to sustained calorie surplus from continual over-eating during the holiday period. Higher availability of energy-dense snacks, and more frequent snacking on higher carbohydrate and higher fat foods contribute to gain of true body mass, specifically increased fat mass.

According to a prospective study on seasonal weight gain, Americans gain an average of 0.8 lbs through the period of November through early January.[6] Most weight gained during the holiday period is not subsequently lost, leading to a net gain of approximately 1 lb/year through the full study period.

Weight gain during the winter holiday period is not subsequently lost in a year, and represents more than 50% of the weight gained throughout the year.

Although the AVERAGE weight gain in the study population was 1 lb, segmentation of the data reveals that some participants had major holiday weight gain ( ≥ 5 lb). These individuals were more likely to already be overweight or obese.

Weight management through the holiday period may be even more important for those who are already at risk for obesity-related comorbid conditions.

Recommendations

Here are some recommendations to keep in mind through the winter to support healthy weight management:

  1. Set practical boundaries to create a healthy balance. It’s unrealistic to avoid ALL temptation and over-restrict during the holidays. Prioritize your special meals and treats and skip the less important foods. Be mindful of portions and eat slowly to maximize enjoyment.
  2. Self-monitor. Individuals who were provided weight management information, other support, and encouraged to self-monitor weight achieved better control of body weight versus those that did not self- monitor [7,8].
  3. Keep up with your training. An increase in food intake is the primary cause for seasonal weight gain (versus a decrease in activity), but keeping up with your regular routine will support your health. Don’t skip because it’s cold out. 🙂
  4. Reflect/journal on how you did with your nutrition through the holidays: assess how you physically and mentally feel, what habits you maintained and which you broke (if any), and seek support as needed to address gaps. The start of the year is a natural period to set new goals and focus areas.

Ready to improve your nutrition? Contact me for nutrition coaching.

[1] https://www.cdc.gov/nchs/data/series/sr_03/sr03_039.pdf

[2] https://www.cdc.gov/nchs/data/databriefs/db360-h.pdf

[3] Rakova N.; Kitada, K.; et al., Increased salt consumption induces body water conservation and decreases fluid intake, J Clin Invest., 127(5), 1932-1943 (2017).

[4] Eggleton M.G., The diuretic action of alcohol in man, J Physiol., 101(2), 172-91, (1942).

[5] Cederbaum A.I., Alcohol metabolism, Clin Liver Dis., 16(4), 667-85, (2012).

[6] Yanovski J.A.; Yanovski, S.Z., et al., A prospective study of holiday weight gain, N Engl J Med., 342(12), 861-7, (2000).

[7]Boutelle, K.N.; Baker, R.C.; et al., How can obese weight controllers minimize weight gain during the high risk holiday season? By self-monitoring very consistently, Health Psychology, 18(4), 364–368 (1999).

[8] Mason F.; Farley A.; et al., Effectiveness of a brief behavioural intervention to prevent weight gain over the Christmas holiday period: randomised controlled trial, BMJ, 363, (2018).

[9] Bhutani, S.; Wells, N., Change in eating pattern as a contributor to energy intake and weight gain during the winter holiday period in obese adults, Int J Obes, 44(7), 1586-1595, (2020).

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Low-fat vs. Low-carb

Low Carb Low Fat
Low-fat vs low-carb diets

Low-fat vs. low-carb diets….is one better than the other? You’ve likely come across stories about going low-carb or keto for more effective weight loss. These stories create confusion more than they help, so let’s clear the air by reviewing a few concepts.

1. Eating carbohydrates does not make you inherently gain fat.

Carbohydrates raise blood glucose (and therefore insulin) which suppresses burning fat for energy, but this is not the same thing as fat gain. Burning fat (the breakdown of fat for energy) is NOT the same thing as body fat loss. The fuel that your body burns day to day for energy is a matter of what fuel you are giving it:

  • If you eat a higher fat diet, you burn more fat AND store excess fat if you are in calorie surplus
  • If you eat a diet higher in carbohydrates, you burn more carbohydrates AND store more carbohydrates as glycogen, and then surplus converted and stored as fat

2. “Calories in < calories out” is an oversimplification of how weight loss works. Equally incorrect is “calories don’t matter, hormones control weight loss”.

Both matter to varying degrees. Food quantity and composition influences our hunger and satiety hormones (among others), and vice versa. These hormones are released from different locations in our bodies and send signals to our brains which in turn drive feeding cues, energy expenditure, and release of other hormones.

While a net calorie deficit is required, calorie intake and expenditure influence your particular hormone levels to a different degree than someone else, and likewise your hormone levels have a varying degree of influence over your calorie intake and expenditure. This recognizes that it can be more challenging for some than others to create a calorie deficit.

Type of calories have implications on your energy balance, body weight, and body composition. The way intake calories are partitioned between protein, carbohydrates, and fats AND specific foods selected within those categories have different capabilities to impact hunger and fullness. They also have different energy costs to digest, absorb, and metabolize. For example, appropriate protein intake supports lean mass retention and a small degree of additional spontaneous energy expenditure (energy cost of protein digestion).

3. Effective weight loss can be achieved with a higher carb, lower fat diet or a lower carb, higher fat diet.

Some people find that they are less hungry and it’s easier to stick to a lower carb diet, while others feel more satisfied eating more carbohydrates. If you are training hard and trying to lose fat at the same time, you may want to consider keeping your carbs relatively high at the expense of dietary fats to to fuel your performance.

The Carbohydrate Insulin Model posits that diets heavier in high glycemic load carbohydrates shift body homeostatic mechanisms towards fat gain and therefore a lower carbohydrate diet is more effective for weight loss. Specifically, a higher carbohydrate diet increases insulin levels to promote energy storage in fat cells. Increased adiposity creates hormone dysregulation leading to increased hunger and reduction in metabolic rate.[1] This model is not supported by well-conducted studies. In reality, effective weight loss can be achieved with a higher carbohydrate, lower fat diet OR lower carbohydrate, higher fat diet. A meta-analysis of controlled feeding trials (calories and protein held constant) indicates that differences in weight loss between a low-carb and low-fat diets are not statistically significant [2] or in one example may lean slightly in favor of low-fat diets as it specifically relates to fat loss.[3] In a population with abdominal obesity and metabolic syndrome risk, a one-year study indicated that a low-fat isocaloric diet is equally as effective as a very low-carb diet for weight loss.[4] Further, a 12-week crossover study[5] with overweight, postmenopausal women also concluded the same, in addition to no significant lipid, insulin, or glucose differences between the two diets.

4. Tracking food intake and calories is not a requirement for weight loss, but it can be a helpful tool for some.

For weight loss you must consume less calories than you expend, but you do not need to quantify it by measuring food and logging calories. Tracking is helpful for some, but a possible detriment to others. Consider your dieting history and potential for disordered eating behavior. Consistent and frequent self-monitoring has some association with weight loss and improved weight maintenance after weight loss.[6] Tracking food intake may improve awareness about what you’re eating.

As you consider the right diet plan, decision factors should include practical ability to adhere and satisfaction, activity level, and health considerations.

Elimination of specific foods or food groups can be challenging to stick with, and at worse could lead to all out binges on foods self-deemed as “bad”. Labeling foods as “allowed” and “not allowed” creates unnecessary rigidity and more likely a negative outcome in long-term weight management. While it may be easier to think of food in good/bad terms, it’s better to instead regard all foods on a spectrum from being “less aligned with my goals and health” to “more aligned with my goals and health”. Seek professional advice if you have concerns and specific circumstances that need attention.

Diet planning is not one size fits all. But please, do not be scared of eating fruit! Contact me if you’re looking for a balanced strategy and plan.

For more tips, please follow me on Instagram and Facebook.

[1 Ludwig, D.S., Ebbeling, C.B., “The Carbohydrate-Insulin Model of Obesity: Beyond Calories In, Calories Out., JAMA Intern Med. (2018), 178(8), 1098.

[2] Hall, K.D., Guo, J., Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition” Gastroenterology (2017), 152(7), 1718.

[3] Schick, A.; Boring, J., et al., “Effects of Ad Libitum Low Carbohydrate Versus Low Fat Diets on Body Weight and Fat Mass”. Current Developments in Nutrition (2020), 4(2),658.

[4] Brinkworth, G.D.; Noakes, M., et al., “Long-term Effects of a Very-low-Carbohydrate Weight Loss Diet Compared with an isocaloric low-fat diet after 12 months”. Am J Clin Nutr. (2009), 90, 23.

[5] Segal-Isaacson, C.J.; Johnson, S., “A Randomized Trial Comparing Low-Fat and Low-Carbohydrate Diets Matched for Energy and Protein”, Obesity Research, (2004), 12 130S.

[6] Peterson, N.D.; Middleton, K.R.; et al., “Dietary self‐monitoring and long‐term success with weight management”, Obesity, (2014), 22, 1962.

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Boredom and Emotional Eating

Boredom Eating
Emotional Eating

In this post, we will discuss boredom and emotional eating – why we eat to alleviate boredom, and how to deal with it.

Boredom is a discrete emotion associated with feelings of dissatisfaction, restlessness, lack of progress towards goals, and/or not feeling challenged. It is an emotional signal intended as a trigger to help us re-identify our sense of purpose. However, these emotional signals are indiscriminate and do not help us decide where we should be focusing our attention….so boredom can become a positive or negative.

In this light, the difference between success and failure is not avoiding boredom itself, but rather how we react to boredom. Boredom is often experienced when we have little control over our situation. At the onset of feelings associated with boredom, a common short-term reaction is to escape self-awareness by finding an empty distraction to disconnect from negative feelings and alleviate the discomfort.

The link between boredom and eating

The perfect example is boredom eating – the excitement and stimulation of certain foods helps to distract our attention from our bored selves! Based on a limited body of research, here are a few things we understand about the link between boredom and eating:

Boredom markedly increases food consumption for individuals of normal body weight as well as the obese.

Boredom promotes an increased desire to snack.

Boredom promotes preferences for less healthy foods.

Obesity is more prevalent among those who regularly experience boredom, compared with other negative emotions.

While eating (or binge-watching Netflix, endlessly checking social media, playing Candy Crush, etc.) will distract your attention and make you temporarily forget you are bored, they will not alleviate the underlying cause of boredom. To alleviate boredom, we must work to focus our attention on meaningful and productive activities. Don’t distract yourself from boredom – face it head on. Here are some examples purpose driven, task-oriented activities that will relieve boredom and reduce the risk of boredom eating:

Here are some examples purpose driven, task-oriented activities that will relieve boredom and reduce the risk of boredom eating:

– Prepare your meals as if it were any other day. (Although I am home, I am maintaining the habit of keeping my meals prepared and in separate containers in the fridge, even though presently I’m conducting more of my business virtually).

– Get in your workouts as usual. If you don’t have access to your usual routine, consider using the time to focus on development of a certain skill.  

– Re-engage with a a neglected project or hobby.

– Tackle your “to-do” list around the house – reorganize you closet, take on a repair project, initiate spring cleaning.

– Write a handwritten letter to a distant relative or friend – it’s a lost art and the person receiving it will feel very special!

– Take an online course in a subject that has always interested you, or for personal/career development.

– Look for ways to support your community  – grocery delivery to seniors, start a donation pool for those who have lost or may be at risk of losing their jobs to ensure they have enough food money week to week.

– Optimize your household costs – are you still getting the best deal on cable, insurance, etc.? Shop around and make sure your rates are competitive.

– Refresh your personal and family long-term vision and roadmap – are your 1, 5- and 10-year goals still the same?

– Work on your personal brand and update your CV. Some of you may be concerned about employment so it’s a great time for a re-fresh. Even if you are not seeking employment, it is always a good idea to maintain your resume. (as a business coach to executives across the tech, financial, and health space, I can help develop your personal brand and generate highly impactful resumes, email me to discuss.

If you feel that your attention is in a productive direction yet emotional food cravings are still high, distractive tactics include going for walks, chewing gum or brushing your teeth, consuming extra water (this is a good idea in any case as it relates to maintain your health), taking a nap, and spending a few minutes mindfully meditating.  

Capitalize on this time by engaging in developmental pursuits and focus on meaningful tasks that bolster your sense of self-worth. Use your healthy habits to keep you grounded!

There is no better time than now to focus on your health and well being. Contact me to explore nutrition coaching.

Further Reading

Moynihan, A.B., can Tilburg, W.A.P., Eaten Up by Boredom: Consuming Food to Escape Awareness of the Bored Self, Front Psychol., 6, 369 (2015).

Bench, S.W., Lench, H.C., On the Function of Boredom, Behav Sci., 3, 459, (2013).

Abramson, E., Stinson, S.G., Boredom and Eating in Obese and Non-obese Individuals, Addict Behav., 2, 181 (1977).

Eastwood, J.D., Frischen, A.; Smilek, D., The Unengaged Mind: Defining Boredom in Terms of Attention, Perspect Psychol Sci., 7, 482 (2012).

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When Should I Eat?

When should I eat

One of the most common questions I get asked is “When should I eat?“ It’s not as critical as you think, most of the time.

You’ve likely seen the eye-grabbing headlines streaming across your news feeds – “Why Food Experts Say Eat a Huge Breakfast to Lose Weight”, “Skip Breakfast to Lose Weight”, “Late Night Meals Make You Fat”, and “Stop Counting Calories, it’s the Clock that Counts”.

It’s confusing and may be tempting to treat these headlines as dogma. In reality, we have a great deal of flexibility regarding when we eat for desired results, and it is counterproductive to expend a disproportionately large amount of effort to hit some perceived perfect meal timing (versus prioritizing other variables). For healthy training adults who are seeking to improve energy, performance, and improve body composition, there are several primary factors to control in nutrition strategy. These are total daily energy intake, macronutrients (ensuring positive daily protein balance), and food selection. It is important to assess these factor as it relates to your goals, and this should be set before exploring nutrient timing. With that established, here are a few practical takeaways regarding meal timing and frequency based on current research and observational studies.  

Seek consistent timing and distribution of meals every day. Yes, this includes weekends! [1]

Irregular eating patterns have an impact on the signaling in our central and peripheral circadian clocks; erratic eating patterns may result in reduction in basal metabolic rate, [2] reduced food thermogenesis (change in metabolic rate that occurs after a meal), and impaired glucose tolerance [3]. These factors are likely drivers for the association between irregular eating pattern, higher body mass index, and unfavorable cardiometabolic health. [4]

In terms of protein intake and body composition and muscle synthesis, there is likely a benefit to more frequent meals (4-5 per day) versus less frequent.

However, this impact appears minimal.[5] So, it’s probably beneficial to distribute your protein-based meals evenly throughout the day, but not at the expense of your ability to adhere to your program and overall satisfaction. For lean muscle mass retention and growth, it’s a good idea to eat high quality protein and rapidly digestible carbohydrate after a training session. This does not mean you need to chug a protein shake immediately after your last set – the anabolic window for muscle protein synthesis is wide. If you don’t have a protein snack or shake available after a workout, have a meal containing whole protein and carbohydrate within 2 hours of your training session.

Related to weight loss, there may be benefits to consuming a larger fraction of calories earlier in the day.

Some studies have indicated that consuming a greater proportion of nutrients earlier in the day is beneficial. This supports increased total daily energy expenditure and improved glucose response. [6,7,8] This does not mean wake up and immediately have a huge breakfast. Rather, try to eat more of your calories before mid-afternoon. There are strong caveats here for training individuals. For example, if you train in the evenings your muscles will be in a better position to dispose glucose from your bloodstream, whereas eating later in the day will not have as much of an impact. This is because as there is improved glycemic response post-exercise, regardless of time of day. [9]

Assuming you are eating the same number of calories per day, intermittent fasting appears to yield similar weight loss results as general calorie reduction [10,11].

Comparing diets of equal calories, there appears to be no benefit to intermittent fasting for more rapid weight loss versus eating in a more conventional time window. That said, many people have successfully lost weight with intermittent fasting versus general dieting because they eat fewer calories per day. So if weight loss is your goal, it may be worth experimenting with decreasing the time window in which you eat food as it may help you consume fewer calories per day.

With these takeaways, first and foremost is to consider what is practical and sustainable for you. This enables higher adherence, satisfaction from food, and optimizes energy and performance on a personal level. An ideal plan on paper is worthless if it is impossible to follow day in and day out. I strongly encourage everyone to experiment with meal timing and frequency in consideration of both short- and long-term goals.

Need some help establishing a nutrition strategy specific to YOUR goals? Contact me.

References:

[1] Zeron-Rugerio, M.F, Hernaez, A., et al. Eating Jet Lag: A Marker of the Variability in Meal Timing and Its Association with Body Mass Index. Nutrients 11, 2980 (2019).

[2] Farschi, H.R., Taylor, M.A., Macdonald, I.A. Beneficial Metabolic Effects of Regular Meal Frequency on Dietary thermogenesis, Insulin Sensitivity, and Fasting Lipid Profiles in Healthy Obese Women. Am J Clin Nutr 81, 16 (2005).

[3] Farschi, H.R., Taylor, M.A., Macdonald, I.A. Decreased Thermic Effect of Food after an Irregular Compared with Regular Meal Pattern in Healthy Lean Women. Int J Obes, 28, 653 (2004).

[4] St-Onge, M-P, Ard, J., et al. Meal Timing and Frequency: Implications for Cardiovascular Disease Prevention. Circulation 135, e96 (2017).

[5] Schoenfeld, B.J., Aragon, A.A.; Krieger, J.W. Effects of Meal Frequency on Weight Loss and Body Composition: A Meta-analysis. Nutrition Reviews 73, 69, (2015).

[6] Shaw, E., Leung, G.K.W, at al. The Impact of Time of Day on Energy Expenditure: Implication for Long Term Energy Balance. Nutrients 11, 2383 (2009).

[7] Takahashi, M.; Ozaki, M., et al. Effects of Meal Timing on Postprandial Glucose Metabolism and Blood Metabolites in Healthy Adults. Nutrients 10, 1763 (2018).

[8] Xiao, Q., Garaulet, M., Scheer, F.A.J.L., Meal Timing and Obesity: Interactions with Macronutrient Intake and Chronotype. Int J Obes 43, 1701 (2019).

[9] Aqeel, M., Forster, A., et al. The Effect of Timing of Exercise and Eating on Postprandial Response in Adults: A systematic review. Nutrients 12, 221 (2000).

[10] Hedland, M.L., Clifton, P.M., Keogh, J.B., Impact of Intermittent vs. Continuous Energy Restriction on Weight and Cardiometabolic Factors: a 12 Month Follow Up. Int J Obes – in press, 2020.

[11] Rynders, C.A., Thomas, E.A., et al. Effectiveness of Intermittent Fasting and Time-restricted Feeding Compared to Continuous Energy Restriction for Weight Loss. Nutrients 11, 2442 (2019).