Here are a couple nutritional tidbits from Alan Aragon: “Smaller, more frequent meals do not speed metabolism compared to the same total calories & macros consumed in larger, less frequent meals. Objective research has shown this repeatedly in tightly controlled, opinion-free conditions: //www.ncbi.nlm.nih.gov/pubmed/11319656 //www.ncbi.nlm.nih.gov/pubmed/1905998” And further to that… “Smaller, more frequent meals are not reliably.. Read more →
I think that intermittent fasting is simply a way to control overall calorie intake of the course of a day or week (depending on whether you were to use the 16:8 or alternate day fasting). Some people happen to find it more convenient to eat this way which allows them to be more nutritionally compliant.. Read more →
We have often suggested that setting your caloric intake at 10-12 X body weight (in pounds) is a reasonable place to start for a fat-loss diet. However, if you’re already eating below that figure and not losing fat then your metabolism is likely depressed to some extent (probably as a result of your diet) and.. Read more →
Caloric guidelines for fat loss and muscle gain are not to be taken as as absolutes. They are simply educated ESTIMATES to serve as a starting point. Once you’ve decided upon a caloric amount, you then need to implement that with high compliance for at least a couple weeks and then adjust based on the.. Read more →
At LBC we believe that being hydrated is important because having too little water can result in decrements in physical performance and cognitive function as well having an impact on your skin, fluid retention, and gastrointestinal health. As a result, we often recommend that our clients get in about 4L of water per day. Of.. Read more →
In the past I’ve discussed the idea of subbing in higher volume foods with the same caloric value and followed that with another post about our food calculator app that allows you to do just that. If you’re wise, you’ll quickly discover that spaghetti squash is a pretty darn high volume food and that in place.. Read more →