Calories vs. Carbohydrate approaches
The video below explains fundamental concepts around the "calorie balance" approach. Clients and I have had great success balancing calories, however there is a lot more to weight and health management than energy/calorie balance. Components of your diet (such as refined carbohydrate and sugar), meal timing, and various lifestyle and activity variables greatly impact mechanisms in your body such as digestion, gut bacteria, hormones that steer metabolism and neurotransmitters associated with addiction; It is important to capture a complete picture of someone's existence and goals in order to design an appropriate program that meets their needs.
Dr. Lustig Video 1: How sugar contributes to overweight, obesity, NAFLD Non Alcoholic Fatty Liver Disease and metabolic syndrome.
3:00 minutes
diagnosticdetectives.com/integrative-medicine/sugar-damages-liver-sugar-equals-alcohol/
Dr. Lustig Video 2: How Hormones Become Dysregulated from Sugar Intake (Sugar=Glucose and Fructose)
5:00 Minutes
https://diagnosticdetectives.com/integrative-medicine/causes-of-sugar-addiction-dr-robert-lustig-2/
In addition to calorie-specific plans, a modest-to-very low carb approach can be very effective. Contrary to avoiding high-fat foods because of their calorie-density, a lower carbohydrate plan aims to regulate hormones and blood sugar in order to burn energy, manage hunger and improve energy levels. Calories still end up being controlled, however the diet strategies used can be in direct opposition to a calorie-focused approach. One reason for so much confusion. There are strength to most dietary plans, the trick is finding sustainable approaches that work for you!
For example, depending on the individual, a low carbohydrate plan can include generous amounts of high- fat options such as full-fat cheese and dairy, oils, nuts, fatty meats and the like. All while limiting whole grains as well as processed grains, sugar and even fruit. A calorie balanced approach usually includes all food groups, but limits fats and higher-calorie foods within a calorie budget that results in a daily calorie deficit.
For example, depending on the individual, a low carbohydrate plan can include generous amounts of high- fat options such as full-fat cheese and dairy, oils, nuts, fatty meats and the like. All while limiting whole grains as well as processed grains, sugar and even fruit. A calorie balanced approach usually includes all food groups, but limits fats and higher-calorie foods within a calorie budget that results in a daily calorie deficit.
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The to the left displays average heart rates and total calories burned during select workouts of a client over a four-month period.
You can see gradual increases in calorie expenditure as the client progressed from building his/her base of strength and endurance, to being able to safely perform more demanding workouts that allow the client to safely and relatively comfortably, burn more calories in the same time period.
Since fitness and endurance improve steadily, the perceived challenge from day one, to the workout four months later, will not significantly harder for the client. In other words, gradually increasing intensity according to client fitness enhances client comfort and enjoyment throughout their experience.
You can see gradual increases in calorie expenditure as the client progressed from building his/her base of strength and endurance, to being able to safely perform more demanding workouts that allow the client to safely and relatively comfortably, burn more calories in the same time period.
Since fitness and endurance improve steadily, the perceived challenge from day one, to the workout four months later, will not significantly harder for the client. In other words, gradually increasing intensity according to client fitness enhances client comfort and enjoyment throughout their experience.
Set up your environment
Cues and Triggers - Positive e.g. water bottle at desk or calendar appointment/alarm. Potentially Negative- bowl of candy at desk
Award Winning talk
Is sugar toxic?
Plant-BAsed Sports Nutrition
Avoid Empty Calories and fill up on real food
Is juice healthy?
