Body Blitz 21

07/09/2023

Everything has a context....

14/06/2023

https://open.substack.com/pub/paddybarrett/p/everything-in-moderation-maybe-not?r=20nxtd&utm_campaign=post&utm_medium=email

Extremes may not be necessary, but it all depends on where you draw the line of average.

19/02/2020

Despite the ‘well duh’ statement here, this is actually a really exciting study published last year.
⠀
It was a very expensive, very clever study.
⠀
It was done by the same geniuses that showed unequivocally that we don’t need to reduce carbs or even sugar to lose fat!
⠀
You know, the guys who blew the ‘we need to control insulin to elicit fat loss’ myth out of the water for good.
⠀
It PERFECTLY demonstrates something I have been trying to articulate for a long time.
⠀
The nuance of tracking kcals vs eating in a way that doesn’t require you track kcal & still lose body fat.
⠀
This study was unique for a number of reasons.
⠀
Firstly, it was a metabolic ward study.
⠀
This means we can control what people do rather than them lying to us. Which is excellent, because EVERYBODY LIES!
⠀
[No, your client isn’t eating 600kcals a day, weighing 100kg, training for an hour a day & still not losing fat 🤷🏼‍♂️]
⠀
To put it very simply, what this studied showed was that if we eat a diet composed completely of unprocessed foods.
⠀
We can lose weight whilst eating to fullness.
⠀
We don’t need to be a paleotard or ketard or meatard or vegunt…
⠀
To lose fat. We just need to eat wholesome foods.
⠀
The subjects were given meals that were identical in Kcals, macronutrient breakdown, sugar, sodium, & fibre.
⠀
Again, this is very interesting.
⠀
This wasn’t a super high carb, or high fat or high sugar etc diet.
⠀
It was just the level of processing that varied.
⠀
On the ultra-processed food diet subjects ate an extra 508kcals per day!
⠀
That is a huge difference given the circumstances!
⠀
As a side note,
⠀
One thing I want to point out, is that eating a ‘healthy diet’ & ‘effortlessly losing weight’ will not necessarily be the case for some individuals.
⠀
Some individuals, if they want to intentionally lose weight whilst not tracking, may have to include extra behaviours to ensure a Calorie deficit.
⠀
So what we still know is...
⠀
CALORIES MATTER! & you can lose fat no matter what you eat, so long as you’re in an energy deficit 💥
⠀
However you don’t always need to count them to lose fat.
⠀
p.s. Looks like I’ll be speaking in New York on the 25th July & Toronto on the 1st Aug 🇺🇸🇨🇦

03/11/2019

This is one of those that is constantly overstated....
the idea that fat is far bulkier than muscle for the same weight.
It is bulkier, but not by that much.
Another fact that is regularly misrepresented is....
how many calories are burned by muscle in comparison to fat....
The answer is approximately 6 calories extra per lb of muscle per day.
If you build 10lbs of muscle, you would burn approximately 60 calories extra over the course of a day.....not hundreds of calories like some people falsely claim. Facts matter.

08/10/2019

03/09/2019

The message is consistent.....

21/06/2019

Intermittent fasting has become more popular recently. But, is intermittent fasting healthy? This article features the latest research and expert advice.

03/06/2019

This....

23/05/2019

Something that is misinterpreted regularly....ie.
why a particular diet may work. The answer is in the column on the the right.😊

If you don't create a caloric deficit, you don't lose weight. Simple as. 😢

If you use one of the methods below or some other method to lose weight (by creating a caloric deficit) you will feel 💪 and improve health markers as a matter of course.

Losing weight is an incredibly positive thing to do👌

Science has not shown that any one diet is magic, or necessarily better than another, for losing weight, contrary to what some will say.

Just find the one that suits you, allows you to create a deficit and maintain accordingly.

Appetite control is key, and avoiding highly processed and highly palatable foods may be a good place to start.

Increasing protein intake may also help in that regard.😁😁😁