Tag Archives: eating

The Diet you Choose After Weight Loss Affects your Metabolism

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The food you eat after weight loss affects the likelihood of putting weight back onAs Chief Fitness Officer at Koko FitClub, part of my role is pouring through the mass of diet and exercise research out there to discover for you the best information from the most credible sources to help you succeed at your health and fitness goals.

This week, a very intriguing study was published in one of the most credible sources: The Journal of the American Medical Association. The title may be a mouthful ( “Effects of Dietary Composition on Energy Expenditure During Weight-Loss Maintenance”) but this research is big news, so I am going to boil it down for you.

The basic premise of the study was this: Reduced energy expenditure (a slowing of  metabolism) following weight loss is thought to contribute to the tendency to gain weight back. However, no one had yet studied how the type of food people eat when they are trying to maintain weight loss affects their energy expenditure. That is what the researchers set out to do here.

The study looked at the effects of three, very common weight -loss maintenance diets on energy expenditure among a group of overweight men/women aged 18-40 years old. Researchers also looked to see what affect these diets had on certain hormone levels and components of metabolic syndrome.

The diets were as follows:

  • Low fat (60/20/20)
  • Low glycemic index (40/40/20)
  • Very low carbohydrate (10/60/30)

(  )  =  % CARBOHYDRATES/FAT/PROTEIN in diet

The study demonstrated that of the three, the low fat diet fared worst. Producing changes in metabolism and hormone levels that would predict weight gain as well as worsening many components of metabolic syndrome.

The low carbohydrate diet fared best in terms of  metabolism and the beneficial effects it had on many of the metabolic syndrome components. However,  increases in the stress hormone cortisol and CRP were seen. (CRP or C-reactive protein, is found in your blood stream and at certain levels can indicate inflammation and a risk of developing coronary artery disease.)

The low glycemic index diet showed similar benefits as the very low carb diet, but to a lesser degree. But, those benefits came without  the negative effects of the very low carb diet – the increase in cortisol and CRP – making it, in the minds of the researchers, the most “advantageous for weight-loss maintenance and cardiovascular disease prevention.”

So what should you do with this information?

First, keep on strength training! The lean muscle you are building and maintaining with Koko Smartraining boosts your metabolism. Second, be conscious about the food you are eating and focus on eating foods that are low on the glycemic index while staying away from fast food, refined carbs, and “white” foods that are high on the glycemic index.

It is one more simple strategy to help you on the road to success – improving your health  and vitality!

Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

Koko FitClub Franchising

Dietary Guidelines for Americans 2010

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The American Dietetic Association has designated March National Nutrition Month. It’s a great campaign that encourages the development of healthy eating and activity habits. Thanks to Koko, you have the second piece down. What about the first?
On January 31, the 2010 Dietary Guidelines for Americans was released by the Department of Health and Human Services. National Nutrition Month is a great opportunity to familiarize yourself with these new guidelines- and I’m here to help. Ninety pages make up the latest version of a document that is revised every five years. It is great information, but you may not have the time or inclination to sit down with this scintillating peice of writing from the US Government. I found a great, high-level summary of key changes from 2005 through the Mayo Clinic and it is only two pages:    http://www.mayoclinic.com/health/dietary-guidelines/MY01594
Even if you don’t read the 2010 Dietary Guidelines for Americans word for word, I suggest you take a look at the appendices starting on page 61. They represent one of 2010′s biggest changes: action steps. According to HHS Secretary Kathleen Sebelius, “The new Dietary Guidelines provide concrete action steps to help people live healthier, more physically active and longer lives.”
In good health,
Michael Wood, CSCS
Chief Fitness Officer
Koko FitClub

koko diet guideThe American Dietetic Association has designated March National Nutrition Month. It’s a great campaign that encourages the development of healthy eating and activity habits. Thanks to Koko FitClub, you have the second piece down. What about the first?

On January 31, the 2010 Dietary Guidelines for Americans were released by the Department of Health and Human Services. National Nutrition Month is a great opportunity to familiarize yourself with these new guidelines- and I’m here to help. Ninety pages make up the latest version of a document that is revised every five years. It is great information, but you may not have the time or inclination to sit down with this scintillating peice of writing from the US Government. If that’s the case, I found this great, high-level summary of key changes from 2005 through the Mayo Clinic- and it is only two pages:    http://www.mayoclinic.com/health/dietary-guidelines/MY01594

Even if you don’t read the 2010 Dietary Guidelines for Americans word for word, I suggest you take a look at the appendices starting on page 61. They represent one of 2010′s biggest changes: action steps. According to HHS Secretary Kathleen Sebelius, “The new Dietary Guidelines provide concrete action steps to help people live healthier, more physically active and longer lives.”

To wrap things up, I want to share a table from page 46 of the Guidelines. It’s a stunning representation of the state of our collective nutrition. I know we can do better my friends!

American dietary intake versus recommendations

American dietary intake versus recommendations

In good health,

Michael Wood, CSCS
Chief Fitness Officer

I'm Blogging National Nutrition Month

Wondering What to Eat After a Koko Smartraining Workout?

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healthyeaterkokomanAs a Koko FitClub member, you are training your body in a whole new way. It’s also a great opportunity to train your brain to eat in a whole new way.  Let me be clear, a Koko workout does not give you permission to start eating like a Dallas Cowboys lineman. But, the food you eat (or don’t eat) is nearly as important to building fitness as your workouts. 

To keep your body well fueled and running smoothly you should be eating five small, healthy meals/snacks a day. This will keep your blood sugar levels even and your energy up. (Think lots of fresh fruits and vegetables, whole grains, and lean meats/protein.) Breakfast, a snack, lunch, a second snack and finally, dinner. That works out to eating about every three hours.  

One of the most important meals in this cycle is the one you eat within 30 minutes of your Koko workout. After a strenuous workout you need to refuel your body in a way that helps repair muscle tissues and replenish glycogen stores, so what you eat is critical. Your goal is a combination of complex carbohydrates and protein. Need a few ideas? Here are some of my favorite post-workout snacks. Though most of these individual items have both carbohydrates and protein, I’ve labeled them by what their primary role is in that combination to help you come up with your own snack ideas: 

 

  • Peanut butter(Protein) and banana(Carbohydrate) sandwich (My VERY favorite- just call me “The King”)
  • Celery sticks(C) spread with peanut butter(P)
  • Oatmeal(C)with almonds(P)
  • Healthy granola bar with grains(C), nuts(P) and dried fruit(C)
  • Whole wheat crackers(C) and almond butter(P)
  • Real frozen fruit(c) smoothie make with low-fat or skim milk(P)
  • Sushi-rice(C) and fish(P)
  • Hummus(P) on a whole wheat pita(C)
  • Plain Greek yogurt(P) and fresh berries(C)
  • “Trail mix” with dried fruit(C) and nuts(P)
  • Veggie omelet- eggs(P) and veggies(C)
  • High fiber cereal(C) with skim milk(P)
  • Low-fat chocolate milk (Milk is a great source of both complex carbohydrates and protein)
  • Cottage cheese(P) with fresh fruit(C)
Happy (healthy) eating,
 
Michael Wood, CSCS
Chief Fitness Officer