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An Introduction to Dieting Part 2

Continuing from last week’s republication of a chapter on diet from the forthcoming women’s book, I want to take a general look at the issues of dietary restraint, disinhibition and rigid versus flexible dieting attitudes.

Restraint, Disinhibition and Dieting Attitudes

When I talked about stress, I mentioned the concepts of restraint and disinhibition and want to briefly address them again here. Dietary restraint generally describes a concern with overall food intake and may also include deliberately restricting food intake to either generate fat loss or avoid fat gain or regain after a diet. A fairly large body of research has identified potential negatives of having high dietary restraint and I mentioned many of those in Chapter 12. At the same time, in the modern environment, the a majority of people have to exert at least some degree of restraint over their food intake to avoid gaining weight.

To lose weight and fat will always require some degree of dietary restraint. This is a problem as restraint is often coupled with disinhibition, the loss of control over food intake in response to various types of stress. This can often set up a cycle alternating between high degrees of restriction/restraint and … Read More

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An Introduction to Dieting Part 1

Right or wrong, the fact is that January is when people tend to kick off their attempts to diet, get fit, etc.  Many gripe about this, we can quibble about the relative merit’s of using what is fundamentally an arbitrary date as a starting point but that doesn’t change the reality: the holidays are over and January is when dieting starts (as well, Fat Loss Happens on Monday).  For that reason, among others, I’m going to republish a version of something I originally published in 2015.

This is actually an excerpt from the Women’s Book which I’d note has now been split into two volumes (Volume I is one nutrition, fat loss, etc. and Volume 2 will be about training) of which the first is nearing completion (I promise).   However, it’s undergone enormous rewriting since I originally published it, including the addition of a completely new section.   So I’ve unpublished the original to republish the updated version in two parts over the next two weeks.

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Chapter 15: Introduction to Dieting

Having addressed a number of fixes to the issues that women face when attempting to change body composition I want to move into the practical aspects of setting … Read More

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10 Tips to Deal with Holiday Weight Gain

So after my little exposé on Sol Orwell telling outright lies about me a few weeks back, I wanted to run a piece I’ve been running since 2008.  It’s a bit late but there are still 3 problem weeks left until New Year’s.  I won’t put anything else up, this will give me time to work on the book before having to deal with new content.  So without further adeiu, I give you the annual running of 10 Tips to Deal with Holiday Weight Gain.  Enjoy!

For the body obsessed or even normal dieters, the holiday period from around October through to January can be a true minefield. Between the specific holidays of Halloween (mercifully passed), Thanksgiving and Christmas, along with endless goody baskets and parties, folks run into problems maintaining the habits they try to follow the rest of the year.

A lot of strategies exist to deal with this time, especially among the body obsessed, although I’d consider few of them particularly healthy from a mental or psychological standpoint.  One is to become a social pariah. Can’t control your food at parties? Simply skip all of them. While this might avoid food issues, it’s also a way … Read More

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More from the Mailbag

Ok, I know I promised something special last week but with all of the grinding and gnashing of teeth over the election, I would hate for it to get lost in the noise.  So instead I’ll throw a quick mailbag together which I don’t mind getting lost in that noise.  In today’s questions, I’ll address the idea of reverse cyclical dieting for mass gains, DB’s for growth, muscle gain and metabolic rate in beginners, artificial sweeteners and gut health and yohimbine and water retention.

Reverse Cyclical Dieting for Mass and DBs for Growth

I was thinking if you do like eat 2700-2800 calories or 200-300 calories surplus on Wednesday through Sunday, that could increase muscle growth, because you are in a surplus while muscle protein synthesis is right there.  But you also fast with a ton of protein on Monday/Tuesday so can’t see why you would break down muscles.

also are dumbbell exercises only, a huge problem in the long run for a natural bodybuilder?, like you get up to a 100kg bench press and like 100kg lunges and stuff, but squat is harder to do, but not all bodybuilder squat that have big legs i have heard.

Answer
Ok … Read More

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New Podcast with Iraka Nutrition

So a bit of a deviation from the planned followup to last weeks Carbohydrate Classifications article since I couldn’t get my head around the topic of GI and GL for this week to write anything or continue with the article.  Thankfully, a podcast I did with Juma Iraki of Iraki Nutrition was published today so I’ll cop out and link to it instead.

In this podcast, Juma and I discussed fat loss. Topics covered are:

1. What genetic and environmental factors can contribute to making fat loss more difficult for some people?

2. What is the difference between fat set points and settling points?

3. When combining high activity and low calories without seeing progress, what might be causing the stall?

4. How does leptin, ghrelin and cortisol affect body weight regulation?

5. Metabolic adaptations seem to affect some people more than others.  What are strategies that one can use during a fat loss period to reverse some of these adaptations to some extent?

http://www.irakinutrition.com/podcast/podcast-with-lyle-mcdonald-1/

If you just can’t get enough of my mellifluous voice, click here for more interviews and podcasts.… Read More