IIFYM - Feed https://www.iifym.com If It Fits Your Macros Sun, 25 Aug 2019 17:34:56 +0000 en-US The Relationship Between Energy Intake Energy Expenditure and Weight? https://www.iifym.com/tdee-calculator/total-daily-energy-expenditure/the-relationship-between-energy-intake-energy-expenditure-and-weight/ Sun, 25 Aug 2019 17:34:56 +0000 https://www.iifym.com/tdee-calculator/total-daily-energy-expenditure/energy-expenditure-calculator/ The body is an almost perfect machine, capable of incredible feats of endurance and strength, but just like a prestige car, it needs to be properly cared for and looked after. With the hundreds of miracle diets that seem to go on sale every year, it would be reasonable to assume that losing weight or maintaining the same weight would be a relatively easy proposition.

However, the reality is far from the truth, which is why this article today is going to focus on the science of weight loss, rather than the type of food you should be eating.

The science of weight loss is equivalent to the rules of chess, once you understand the rules, then you are at a distinct advantage, and you can plan your diet using facts and knowledge, rather than guesswork.

Energy Expenditure

The first part of the equation that is essential to work out and understand is the amount of energy you expend or use every day. Many people instantly think of exercise, jogging, and a trip to the gym, but the reality is that everything we ask our bodies to do, uses up energy.

Even something as simple and natural as breathing, causes our bodies to expend energy. Therefore, the first thing you need to know when trying to lose weight is what daily total of your energy expenditure. This is essentially the total number of calories your body burns daily.

Before going any further into the process, let's examine in greater detail how your body produces energy. Your body creates energy in the form of heat. Don't worry, we are not going to get too scientific and technical, but as this is the foundation of weight loss, you must have at least a basic understanding of the process.

Food is what the body uses to create energy, and as we all know to our cost, the type of food we eat can deliver very different results to our energy levels and physique.

The energy found in food is measured in calories, or technically kilo calories. A kilo calorie in basic terms is the amount of heat required to increase the temperature of one kilogram of water, one-degree Celsius. Your TDEE (Total Daily Energy Expenditure is equivalent to the number of calories that you burn.

Now that might sound very simple, and in essence, it is, but there are a lot of factors that need to be taken into the equation. Energy expenditure varies from person to person. Some of the factors which can affect the outcome include your body size, your gender, your body composition, genetics, and of course, your level of daily activity. Someone who spends 90 minutes a day in the gym working hard, will burn more calories than someone binge-watching Game of Thrones.

To provide you with a baseline from which to begin, a small sedentary lady would be around 1800 calories per day, which the TDEE for a large man would be about 2000 calories.

Our easy to use calculator is the perfect tool to work out the number of calories you burn per day. It is essential to understand that each day will be different and the estimate our calculator produces is entirely dependent on the date which you input. That is why you must be honest about the information you enter.

What-is-Total-Daily-Energy-Expenditure-Calculator-TDEE_blog

Energy Intake

The next part of the process now that you understand how your body produces energy is to work out the number of calories that you are putting into your body daily. The good news is that with the advent of technology, and some government interventions, it is a relatively simple process to count the number of calories you put into your body every day.

Governments have placed requirements on food manufacturers to publish the number of calories on their packaging, and there are also numerous smartphone apps which will essentially hold an entire database of food products.

By simply scanning the bar code, any of these apps will record the number of calories in a particular food, and keep a running total for you over the course of the day. Now that you have these two critical components, you are well on the way to tackling your weight loss head-on.

Energy Expenditure and Weight Loss

In layman's terms to lose weight, the aim is to burn more calories than you consume. There are effectively three ways in which you can go about this. You can increase the amount of energy you expend every day; you can reduce the number of calories you put into your body, or you can find a combination of both.

The experts in the diet field, tend to agree that to lose 1 to 2 pounds of fat, you should aim for a calorie deficit of between 3500 to 7000 calories per week.

Although the theory of creating a calorie deficit may sound very simple, the reality is much different. Let's face it trying to lose weight is challenging; your body has developed certain habits over many years, which will be difficult to break in a matter of weeks.

However, that does not mean that it is impossible to achieve; you just need to build new habits, which will take time. In most cases, people focus on eating less, rather than exercising more, because the amount of energy required to create a calorie deficit is relatively high.

Ways to Boost Energy Expenditure

For those of us who do not get excited by the prospect of the treadmill, there are other ways to boost your energy expenditure.

Non-Exercise Activity Thermogenesis (NEAT)

Neat is the number of calories we burn through our everyday movement, which is the reason behind the sudden interest in pedometers and measuring the number of steps people take every day. If you work in an office, get up and move about for fifteen minutes every hour.

Try to use the stairs rather than the elevator, and park your car further away from the store in the carpark. This will force you to get some extra steps in without much effort. Remember anything you can do to burn more calories will help you to lose weight.

Thermic Effect of Food

As we mentioned earlier, not all food is created equally. Certain foods burn more calories than others, and this is known as the Thermic Effect of Food (TEF). By choosing the right foods, which burn more calories, you are giving your TDEE a little boost.

Perhaps the most important thing to take from all of this is that weight loss is a habit that you need to practice. Energy expenditure and intake are irrevocably intertwined, so to lose weight, gain weight or maintain weight, you need to pay attention to both sides of the equation. Balance is essential, and there will be days where it all goes horribly wrong.

You are only human, and sometimes you will have a bad day. The key to long term success is to forget about the one bad day and get back into the groove straight away the next day. And once you hit your target weight goals, then all that is required to maintain that weight is to match your energy intake and expenditure.

By following these steps and understanding the process, you no longer need to get into the yo-yo diet lifestyle, and you can finally have the body you always wanted.

The Relationship Between Energy Intake Energy Expenditure and Weight? is available on https://www.iifym.com IIFYM MEMBERSHIP

]]>
The body is an almost perfect machine, capable of incredible feats of endurance and strength, but just like a prestige car, it needs to be properly cared for and looked after. With the hundreds of miracle diets that seem to go on sale every year, it would be reasonable to assume that losing weight or maintaining the same weight would be a relatively easy proposition.

However, the reality is far from the truth, which is why this article today is going to focus on the science of weight loss, rather than the type of food you should be eating.

The science of weight loss is equivalent to the rules of chess, once you understand the rules, then you are at a distinct advantage, and you can plan your diet using facts and knowledge, rather than guesswork.

Energy Expenditure

The first part of the equation that is essential to work out and understand is the amount of energy you expend or use every day. Many people instantly think of exercise, jogging, and a trip to the gym, but the reality is that everything we ask our bodies to do, uses up energy.

Even something as simple and natural as breathing, causes our bodies to expend energy. Therefore, the first thing you need to know when trying to lose weight is what daily total of your energy expenditure. This is essentially the total number of calories your body burns daily.

Before going any further into the process, let's examine in greater detail how your body produces energy. Your body creates energy in the form of heat. Don't worry, we are not going to get too scientific and technical, but as this is the foundation of weight loss, you must have at least a basic understanding of the process.

Food is what the body uses to create energy, and as we all know to our cost, the type of food we eat can deliver very different results to our energy levels and physique.

The energy found in food is measured in calories, or technically kilo calories. A kilo calorie in basic terms is the amount of heat required to increase the temperature of one kilogram of water, one-degree Celsius. Your TDEE (Total Daily Energy Expenditure is equivalent to the number of calories that you burn.

Now that might sound very simple, and in essence, it is, but there are a lot of factors that need to be taken into the equation. Energy expenditure varies from person to person. Some of the factors which can affect the outcome include your body size, your gender, your body composition, genetics, and of course, your level of daily activity. Someone who spends 90 minutes a day in the gym working hard, will burn more calories than someone binge-watching Game of Thrones.

To provide you with a baseline from which to begin, a small sedentary lady would be around 1800 calories per day, which the TDEE for a large man would be about 2000 calories.

Our easy to use calculator is the perfect tool to work out the number of calories you burn per day. It is essential to understand that each day will be different and the estimate our calculator produces is entirely dependent on the date which you input. That is why you must be honest about the information you enter.

What-is-Total-Daily-Energy-Expenditure-Calculator-TDEE_blog

Energy Intake

The next part of the process now that you understand how your body produces energy is to work out the number of calories that you are putting into your body daily. The good news is that with the advent of technology, and some government interventions, it is a relatively simple process to count the number of calories you put into your body every day.

Governments have placed requirements on food manufacturers to publish the number of calories on their packaging, and there are also numerous smartphone apps which will essentially hold an entire database of food products.

By simply scanning the bar code, any of these apps will record the number of calories in a particular food, and keep a running total for you over the course of the day. Now that you have these two critical components, you are well on the way to tackling your weight loss head-on.

Energy Expenditure and Weight Loss

In layman's terms to lose weight, the aim is to burn more calories than you consume. There are effectively three ways in which you can go about this. You can increase the amount of energy you expend every day; you can reduce the number of calories you put into your body, or you can find a combination of both.

The experts in the diet field, tend to agree that to lose 1 to 2 pounds of fat, you should aim for a calorie deficit of between 3500 to 7000 calories per week.

Although the theory of creating a calorie deficit may sound very simple, the reality is much different. Let's face it trying to lose weight is challenging; your body has developed certain habits over many years, which will be difficult to break in a matter of weeks.

However, that does not mean that it is impossible to achieve; you just need to build new habits, which will take time. In most cases, people focus on eating less, rather than exercising more, because the amount of energy required to create a calorie deficit is relatively high.

Ways to Boost Energy Expenditure

For those of us who do not get excited by the prospect of the treadmill, there are other ways to boost your energy expenditure.

Non-Exercise Activity Thermogenesis (NEAT)

Neat is the number of calories we burn through our everyday movement, which is the reason behind the sudden interest in pedometers and measuring the number of steps people take every day. If you work in an office, get up and move about for fifteen minutes every hour.

Try to use the stairs rather than the elevator, and park your car further away from the store in the carpark. This will force you to get some extra steps in without much effort. Remember anything you can do to burn more calories will help you to lose weight.

Thermic Effect of Food

As we mentioned earlier, not all food is created equally. Certain foods burn more calories than others, and this is known as the Thermic Effect of Food (TEF). By choosing the right foods, which burn more calories, you are giving your TDEE a little boost.

Perhaps the most important thing to take from all of this is that weight loss is a habit that you need to practice. Energy expenditure and intake are irrevocably intertwined, so to lose weight, gain weight or maintain weight, you need to pay attention to both sides of the equation. Balance is essential, and there will be days where it all goes horribly wrong.

You are only human, and sometimes you will have a bad day. The key to long term success is to forget about the one bad day and get back into the groove straight away the next day. And once you hit your target weight goals, then all that is required to maintain that weight is to match your energy intake and expenditure.

By following these steps and understanding the process, you no longer need to get into the yo-yo diet lifestyle, and you can finally have the body you always wanted.

The Relationship Between Energy Intake Energy Expenditure and Weight? is available on https://www.iifym.com IIFYM MEMBERSHIP

]]>
The Best Post-Workout Supplements for Growth & Recovery https://www.iifym.com/iifym-calculator/the-best-post-workout-supplements-for-growth-recovery/ Wed, 21 Aug 2019 01:37:26 +0000 https://iifym.com//?p=1614

 

The Best Post-Workout Supplements for Growth & Recovery

You’ve been consistent with your training and your diet, training hard and pushing your body to the limit. Your pre-workout supplementation is covered, ensuring your body is primed to push some heavy weight. As you walk out of the gym with another workout conquered, it’s time to provide your body with the nutrients it needs to stimulate muscle growth & recovery. Post-workout supplementation is extremely beneficial for enhancing recovery and stimulating maximum muscle growth.

Is it absolutely necessary to make gains? Is your training session a total waste of time without a post-workout cocktail? No, of course not. But using a quality recovery supplement based on science with properly dosed ingredients can definitely HELP!

Let’s take a look at the best supplement ingredients you need to be taking post-workout, along with the harmful ingredients that you should be avoiding. Before we get started, take a second and check out the new REDEMPTION Post-Workout Growth Fuel. It has been formulated with the key ingredients we are about to discuss, in full clinical doses, and is 100% naturally sweetened.

The label is completely transparent with no proprietary blends, and it doesn't contain any of the cheap food dyes and artificial chemicals found in almost every supplement on the market. In short, this is a supplement that does what it's supposed to do: enhance your recovery and stimulate muscle growth. Compare the label with your current post-workout supplement to truly see the difference. Onward.

PROVEN POST-WORKOUT SUPPLEMENT INGREDIENTS

Beta-Alanine

Recommended dosage:
2+ grams per serving

Famous for causing that flushed, tingling feeling after ingestion, Beta-Alanine is one of the most popular supplement ingredients. Commonly found in pre-workout supplements, Beta-Alanine is also valuable as a post-workout ingredient. Beta-Alanine is converted into Carnosine, which is a valuable means of increasing overall strength and muscle mass, as demonstrated in this study published in the Journal of Medicine & Science in Sports & Exercise

Responsible for supporting the muscle repair and recovery process, Beta-Alanine has also been shown to reduce levels of fatigue and improve exercise performance (study published by the Journal of Amino Acids.

Betaine Anhydrous

Recommended dosage:
1.25 grams+ per serving, 2.5 grams+ per day.

Much of the research on Betaine indicates that a split dose pre-workout and post-workout is optimal.

As demonstrated in a study published in the Journal of Strength & Conditioning Research, Betaine Anhydrous is a valuable ingredient for increasing the overall number of sets and repetitions performed in training. Increased training volume with heavier loads over time will result in greater results in strength, size, and endurance. One study, published in the Journal of the International Society of Sports Nutrition, discovered over a 6-week period, that Betaine supplementation resulted in an impressive increase in lean muscle mass, lower body fat percentage, and enhanced work capacity.

Creatine Monohydrate

Recommended dosage:
3-6 grams per day

A celebrity within the fitness supplement industry, Creatine Monohydrate has been used to build strength and increase strength for decades. Adenosine Triphosphate, or ATP, is the first line of fuel during exercise for your muscles. As you can see in this study, published in the Journal of Molecular and Cellular Biochemistry, Creatine Monohydrate directly supports the ATP conversion process, providing your muscles with an ample supply. Creatine has also been shown, as demonstrated in this study in the Journal of Applied Physiology, to efficiently increase strength during workouts.

Glutamine

Recommended dosage:
5 grams per serving

Like Creatine Monohydrate, Glutamine has been used as a go-to supplement in the bodybuilding industry for a long time. This amino acid is an important post-workout supplement as it has a variety of benefits that influence recovery, mainly supporting the immune system. Studies, such as this one from the Journal of Amino Acids, indicate that supplementing with Glutamine can result an improved immune system function. Training hard and frequently can put the immune system in a comprised state. To battle overtraining and stay healthy, Glutamine is a key ingredient.

Obviously, you want your immune system at the top of its game, especially if your workouts are brutal. As great as it is, Glutamine is best when used in combination with the other post-workout supplement ingredients listed on here.

L-Carnitine L-Tartrate

Recommended dosage:
1-2 grams per serving, 2 grams per day.

L-Carnitine L-Tartrate (LCLT) is quickly becoming a must-have post workout supplement ingredient. A study published in the Journal of Science and Medicine in Sport shows the LCLT supplementation leads to an increase in androgen receptors, which means more receptors are available to bind with anabolic hormones. A study published in the Journal of Strength & Conditioning Research highlighted the reduced amount of muscle tissue damage post-workout when supplementing with LCLT.

Leucine

Recommended dosage:
2-4 grams per serving

Leucine plays a very important role in muscle repair, recovery, and growth. It is a key ingredient when it comes to stimulating protein synthesis, as demonstrated in a study published in the Journal of Nutrition. Stimulating protein synthesis is
the key factor when it comes to building muscle.

 

INGREDIENTS TO AVOID IN A POST WORKOUT SUPPLEMENT, OR ANY SUPPLEMENT.

Artificial Sweeteners
Chances are, you’re hardly surprised that artificial sweeteners are on the list of ingredients to avoid. With the media wildfire against these convenient and potentially hazardous sweeteners, it’s surprising that they are still being used as much as they are.

According to a study published in the Journal of Pharmacology and Pharmacotherapeutics, artificial sweeteners such as Saccharin, Sucralose, and Acesulfame Potassium have been connected with potential cognitive decline with consistent use. Many pre-workout supplements and post-workout supplements are loaded with these artificial sweeteners and are used on a daily basis with double or even triple the serving size. As a natural sweetener, Stevia is going to be your best bet.

Artificial Food Dyes

Who hasn’t looked a nutrition label and wondered about Yellow 7 or Blue 13? That pretty blue or purple color that you enjoy every time you scoop your pre-workout is the culmination of a series of chemical processes with the end result being a completely artificial dye that is not body-friendly. As you can see in this evaluation published by the Federal Food and Drug Administration, artificial colors are nothing but trouble. Linked to cognitive disorders and behavioral development issues, this is just the tip of the iceberg as many more studies are pending results.

Proprietary Blends

On paper, proprietary blends seem like a good idea. Just a company wanting to protect their exact formula so that the competitor can’t steal it. The reality is that companies use proprietary blends to hide their formulas from you, the consumer.

A proprietary blend will list the ingredients used, usually with patent pending names, in a formula but will not include the amount of each ingredient. When using a propreitary blend it's very easy to “pixi-sprinkle” the heavy-hitter ingredients (add very little), and add in a bulk-load of filler instead. You can quickly see how supplement companies can get away with making bold claims while lacking the formula to back up these claims.

CONCLUSION

This list of ingredients has been proven time and time again by scientific studies and user experience. When shopping for a post-workout supplement, these are the names you need to be looking for. Lucky for you, REDEMPTION™ contains everyone of these ingredients in their full clinical doses to achieve maximum benefits. You can order this product online from JACKED FACTORY™. If you are interested in reading more about these ingredients, check out The 6 Best Post-Workout Supplements for Muscle Growth & Recovery, Naturally sweetened and flavored, REDEMPTION is effective, safe, and proven.

 

The Best Post-Workout Supplements for Growth & Recovery is courtesy of IIFYM Blog IIFYM MEMBERSHIP

]]>

 

The Best Post-Workout Supplements for Growth & Recovery

You’ve been consistent with your training and your diet, training hard and pushing your body to the limit. Your pre-workout supplementation is covered, ensuring your body is primed to push some heavy weight. As you walk out of the gym with another workout conquered, it’s time to provide your body with the nutrients it needs to stimulate muscle growth & recovery. Post-workout supplementation is extremely beneficial for enhancing recovery and stimulating maximum muscle growth.

Is it absolutely necessary to make gains? Is your training session a total waste of time without a post-workout cocktail? No, of course not. But using a quality recovery supplement based on science with properly dosed ingredients can definitely HELP!

Let’s take a look at the best supplement ingredients you need to be taking post-workout, along with the harmful ingredients that you should be avoiding. Before we get started, take a second and check out the new REDEMPTION Post-Workout Growth Fuel. It has been formulated with the key ingredients we are about to discuss, in full clinical doses, and is 100% naturally sweetened.

The label is completely transparent with no proprietary blends, and it doesn't contain any of the cheap food dyes and artificial chemicals found in almost every supplement on the market. In short, this is a supplement that does what it's supposed to do: enhance your recovery and stimulate muscle growth. Compare the label with your current post-workout supplement to truly see the difference. Onward.

PROVEN POST-WORKOUT SUPPLEMENT INGREDIENTS

Beta-Alanine

Recommended dosage:
2+ grams per serving

Famous for causing that flushed, tingling feeling after ingestion, Beta-Alanine is one of the most popular supplement ingredients. Commonly found in pre-workout supplements, Beta-Alanine is also valuable as a post-workout ingredient. Beta-Alanine is converted into Carnosine, which is a valuable means of increasing overall strength and muscle mass, as demonstrated in this study published in the Journal of Medicine & Science in Sports & Exercise

Responsible for supporting the muscle repair and recovery process, Beta-Alanine has also been shown to reduce levels of fatigue and improve exercise performance (study published by the Journal of Amino Acids.

Betaine Anhydrous

Recommended dosage:
1.25 grams+ per serving, 2.5 grams+ per day.

Much of the research on Betaine indicates that a split dose pre-workout and post-workout is optimal.

As demonstrated in a study published in the Journal of Strength & Conditioning Research, Betaine Anhydrous is a valuable ingredient for increasing the overall number of sets and repetitions performed in training. Increased training volume with heavier loads over time will result in greater results in strength, size, and endurance. One study, published in the Journal of the International Society of Sports Nutrition, discovered over a 6-week period, that Betaine supplementation resulted in an impressive increase in lean muscle mass, lower body fat percentage, and enhanced work capacity.

Creatine Monohydrate

Recommended dosage:
3-6 grams per day

A celebrity within the fitness supplement industry, Creatine Monohydrate has been used to build strength and increase strength for decades. Adenosine Triphosphate, or ATP, is the first line of fuel during exercise for your muscles. As you can see in this study, published in the Journal of Molecular and Cellular Biochemistry, Creatine Monohydrate directly supports the ATP conversion process, providing your muscles with an ample supply. Creatine has also been shown, as demonstrated in this study in the Journal of Applied Physiology, to efficiently increase strength during workouts.

Glutamine

Recommended dosage:
5 grams per serving

Like Creatine Monohydrate, Glutamine has been used as a go-to supplement in the bodybuilding industry for a long time. This amino acid is an important post-workout supplement as it has a variety of benefits that influence recovery, mainly supporting the immune system. Studies, such as this one from the Journal of Amino Acids, indicate that supplementing with Glutamine can result an improved immune system function. Training hard and frequently can put the immune system in a comprised state. To battle overtraining and stay healthy, Glutamine is a key ingredient.

Obviously, you want your immune system at the top of its game, especially if your workouts are brutal. As great as it is, Glutamine is best when used in combination with the other post-workout supplement ingredients listed on here.

L-Carnitine L-Tartrate

Recommended dosage:
1-2 grams per serving, 2 grams per day.

L-Carnitine L-Tartrate (LCLT) is quickly becoming a must-have post workout supplement ingredient. A study published in the Journal of Science and Medicine in Sport shows the LCLT supplementation leads to an increase in androgen receptors, which means more receptors are available to bind with anabolic hormones. A study published in the Journal of Strength & Conditioning Research highlighted the reduced amount of muscle tissue damage post-workout when supplementing with LCLT.

Leucine

Recommended dosage:
2-4 grams per serving

Leucine plays a very important role in muscle repair, recovery, and growth. It is a key ingredient when it comes to stimulating protein synthesis, as demonstrated in a study published in the Journal of Nutrition. Stimulating protein synthesis is
the key factor when it comes to building muscle.

 

INGREDIENTS TO AVOID IN A POST WORKOUT SUPPLEMENT, OR ANY SUPPLEMENT.

Artificial Sweeteners
Chances are, you’re hardly surprised that artificial sweeteners are on the list of ingredients to avoid. With the media wildfire against these convenient and potentially hazardous sweeteners, it’s surprising that they are still being used as much as they are.

According to a study published in the Journal of Pharmacology and Pharmacotherapeutics, artificial sweeteners such as Saccharin, Sucralose, and Acesulfame Potassium have been connected with potential cognitive decline with consistent use. Many pre-workout supplements and post-workout supplements are loaded with these artificial sweeteners and are used on a daily basis with double or even triple the serving size. As a natural sweetener, Stevia is going to be your best bet.

Artificial Food Dyes

Who hasn’t looked a nutrition label and wondered about Yellow 7 or Blue 13? That pretty blue or purple color that you enjoy every time you scoop your pre-workout is the culmination of a series of chemical processes with the end result being a completely artificial dye that is not body-friendly. As you can see in this evaluation published by the Federal Food and Drug Administration, artificial colors are nothing but trouble. Linked to cognitive disorders and behavioral development issues, this is just the tip of the iceberg as many more studies are pending results.

Proprietary Blends

On paper, proprietary blends seem like a good idea. Just a company wanting to protect their exact formula so that the competitor can’t steal it. The reality is that companies use proprietary blends to hide their formulas from you, the consumer.

A proprietary blend will list the ingredients used, usually with patent pending names, in a formula but will not include the amount of each ingredient. When using a propreitary blend it's very easy to “pixi-sprinkle” the heavy-hitter ingredients (add very little), and add in a bulk-load of filler instead. You can quickly see how supplement companies can get away with making bold claims while lacking the formula to back up these claims.

CONCLUSION

This list of ingredients has been proven time and time again by scientific studies and user experience. When shopping for a post-workout supplement, these are the names you need to be looking for. Lucky for you, REDEMPTION™ contains everyone of these ingredients in their full clinical doses to achieve maximum benefits. You can order this product online from JACKED FACTORY™. If you are interested in reading more about these ingredients, check out The 6 Best Post-Workout Supplements for Muscle Growth & Recovery, Naturally sweetened and flavored, REDEMPTION is effective, safe, and proven.

 

The Best Post-Workout Supplements for Growth & Recovery is courtesy of IIFYM Blog IIFYM MEMBERSHIP

]]> How Do You Calculate BMI For Weight Loss https://www.iifym.com/bmi-calculator/body-mass-index/how-do-you-calculate-bmi-for-weight-loss/ Wed, 21 Aug 2019 00:09:58 +0000 https://www.iifym.com/?p=470677 What is BMI?

Body Mass Index, or BMI is the customary method used to measure obesity. It's a calculation of your weight-to-height ratio and can provide insight into risk for diseases. While BMI can't be used as a sole indicator for disease risk, it does help. It's one element of your wellness that helps you and your medical professionals manage your health.

BMI is used for risk assessment for the general population. In general, as a person's BMI increases, so does his or her risk of certain diseases. However, BMI doesn’t distinguish between body fat and lean body mass and doesn’t take into account location of body fat. For this reason, it's not an accurate measure of health for certain populations, such as people with higher than average muscle mass or people whose body composition may be skewed for other reasons, this includes athletes, children, pregnant women and the elderly.

BMI and Your Health

BMI is not a direct measure of excess body fat, but it does provide a more accurate measure than body weight alone.

Numerous studies show a link between BMI and the risk of serious diseases as well as premature death. As BMI increases, so does the risk for:

  • diabetes
  • cardiovascular disease
  • stroke
  • hypertension
  • gallbladder disease
  • osteoarthritis
  • sleep apnea
  • some cancers

The good news is, many of these diseases are lifestyle diseases and the threat of contracting them can be lessened and even eliminated by changing your lifestyle. Changes in diet, exercise and mind set go a long way toward elimination of these diseases at best and at worst, lessening their symptoms.

How is BMI Calculated?

BMI is calculated the same way for both adults and children. The calculation is based on the following formulas.

For pounds and inches:

Formula: weight (lbs.) / [height (in)]2 x 703

Calculate BMI by dividing weight in pounds (lbs.) by height in inches (in) squared and multiplying by a conversion factor of 703.

Example: Weight = 150 lbs., Height = 5’5″ (65″)
Calculation: [150 ÷ (65)2] x 703 = 24.96

For kilograms and meters:

Formula: weight (kg) / [height (m)]2

With the metric system, the formula for BMI is weight in kilograms divided by height in meters squared. Because height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters.

Example: Weight = 68 kg, Height = 165 cm (1.65 m)
Calculation: 68 ÷ (1.65)2 = 24.98

BMI Categories

For adults 20 years old and older, BMI is interpreted using standard weight status categories. These categories are the same for men and women of all body types and ages.

You can use the formulas above or the IIFYM BMI Calculator to find your BMI. From there, use the information below to determine your weight classification. Ideally, you should be in the “Healthy Weight” range.

If you’re “Underweight,” consider adding some healthy body weight in the form of lean muscle mass. If you’re overweight or obese, focus on losing body weight in the form of fat with a diet and exercise plan overseen by a medical professional.

The standard weight status categories associated with BMI ranges for adults are:

Underweight                                Under 18.5

Healthy Weight                           18.5 – 24.9

Overweight                                 25.9 – 29.9

Obese                                        30 and above

BMI Applied

Here are the weight ranges, the corresponding BMI ranges, and the weight status categories for a person who’s 5 feet 9 inches tall.

At 124 pounds or less their BMI is less than 18.5 and they are underweight.

At 125 to 168 pounds, their BMI is 18.5 to 24.9 and they’re in the healthy weight range.

At 169 to 202 pounds, their BMI is 25.0 to 29.9 and they’re considered overweight.

At 203 pounds or more, their BMI is 30 or higher and they’re in the obese range.

In general,

  • At the same BMI, women tend to have more body fat than men
  • At the same BMI, elderly people, on average, tend to have more body fat than younger adults
  • At the same BMI, athletes have less body fat than non-athletes

So, a person with a very high BMI is very likely to have high body fat, but a relatively high BMI can be the result of either high body fat or high lean body mass (muscle and bone). As always, discuss your diet and exercise plan with a trained medical professional that you trust.

 

 

The following blog post How Do You Calculate BMI For Weight Loss is available on https://www.iifym.com IIFYM MEMBERSHIP

]]> What is BMI?

Body Mass Index, or BMI is the customary method used to measure obesity. It's a calculation of your weight-to-height ratio and can provide insight into risk for diseases. While BMI can't be used as a sole indicator for disease risk, it does help. It's one element of your wellness that helps you and your medical professionals manage your health.

BMI is used for risk assessment for the general population. In general, as a person's BMI increases, so does his or her risk of certain diseases. However, BMI doesn’t distinguish between body fat and lean body mass and doesn’t take into account location of body fat. For this reason, it's not an accurate measure of health for certain populations, such as people with higher than average muscle mass or people whose body composition may be skewed for other reasons, this includes athletes, children, pregnant women and the elderly.

BMI and Your Health

BMI is not a direct measure of excess body fat, but it does provide a more accurate measure than body weight alone.

Numerous studies show a link between BMI and the risk of serious diseases as well as premature death. As BMI increases, so does the risk for:

  • diabetes
  • cardiovascular disease
  • stroke
  • hypertension
  • gallbladder disease
  • osteoarthritis
  • sleep apnea
  • some cancers

The good news is, many of these diseases are lifestyle diseases and the threat of contracting them can be lessened and even eliminated by changing your lifestyle. Changes in diet, exercise and mind set go a long way toward elimination of these diseases at best and at worst, lessening their symptoms.

How is BMI Calculated?

BMI is calculated the same way for both adults and children. The calculation is based on the following formulas.

For pounds and inches:

Formula: weight (lbs.) / [height (in)]2 x 703

Calculate BMI by dividing weight in pounds (lbs.) by height in inches (in) squared and multiplying by a conversion factor of 703.

Example: Weight = 150 lbs., Height = 5’5″ (65″)
Calculation: [150 ÷ (65)2] x 703 = 24.96

For kilograms and meters:

Formula: weight (kg) / [height (m)]2

With the metric system, the formula for BMI is weight in kilograms divided by height in meters squared. Because height is commonly measured in centimeters, divide height in centimeters by 100 to obtain height in meters.

Example: Weight = 68 kg, Height = 165 cm (1.65 m)
Calculation: 68 ÷ (1.65)2 = 24.98

BMI Categories

For adults 20 years old and older, BMI is interpreted using standard weight status categories. These categories are the same for men and women of all body types and ages.

You can use the formulas above or the IIFYM BMI Calculator to find your BMI. From there, use the information below to determine your weight classification. Ideally, you should be in the “Healthy Weight” range.

If you’re “Underweight,” consider adding some healthy body weight in the form of lean muscle mass. If you’re overweight or obese, focus on losing body weight in the form of fat with a diet and exercise plan overseen by a medical professional.

The standard weight status categories associated with BMI ranges for adults are:

Underweight                                Under 18.5

Healthy Weight                           18.5 – 24.9

Overweight                                 25.9 – 29.9

Obese                                        30 and above

BMI Applied

Here are the weight ranges, the corresponding BMI ranges, and the weight status categories for a person who’s 5 feet 9 inches tall.

At 124 pounds or less their BMI is less than 18.5 and they are underweight.

At 125 to 168 pounds, their BMI is 18.5 to 24.9 and they’re in the healthy weight range.

At 169 to 202 pounds, their BMI is 25.0 to 29.9 and they’re considered overweight.

At 203 pounds or more, their BMI is 30 or higher and they’re in the obese range.

In general,

  • At the same BMI, women tend to have more body fat than men
  • At the same BMI, elderly people, on average, tend to have more body fat than younger adults
  • At the same BMI, athletes have less body fat than non-athletes

So, a person with a very high BMI is very likely to have high body fat, but a relatively high BMI can be the result of either high body fat or high lean body mass (muscle and bone). As always, discuss your diet and exercise plan with a trained medical professional that you trust.

 

 

The following blog post How Do You Calculate BMI For Weight Loss is available on https://www.iifym.com IIFYM MEMBERSHIP

]]> Bmr Vs Rmr | Here’s Your Answer! https://www.iifym.com/bmr-calculator/what-is-bmr-whats-my-bmr-what-does-it-tell-you/bmr-vs-rmr-heres-your-answer/ Mon, 12 Aug 2019 00:35:29 +0000 https://www.iifym.com/?p=470509

What is BMR (Basal Metabolic Rate)?

Your body needs energy in the form of calories to function normally. Each minute of every day, your body is performing life-sustaining activities. You have to breathe, blink, circulate blood, control body temperature, grow new cells, support brain and nerve activity and contract muscles.

The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if you were resting for an entire day.

It may surprise you to know that your BMR is the single largest component (more than 60 percent) of your total energy burned every day. It’s also used by many coaches to help determine weight loss. You can use IIFYM’s BMR calculator to find your BMR. Here at IIFYMs, we take a different tack.

what is bmr whats my bmr what does it tell you

What is a normal BMR?

What does your BMR tell you?
The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if, hypothetically, you were resting in bed for an entire day.

What is a good BMR rate?

How is PAL calculated?
For men:
  1. BEE = 293 − 3.8 × age (years) + 456.4 × height (meters) + 10.12 × weight (kg)
  2. BEE = 247 − 2.67 × age (years) + 401.5 × height (meters) + 8.6 × weight (kg) ...
  3. Low active: PA = 1.12, when 1.4 ≤ PAL <1.6.
  4. Very active: PA = 1.54, when 1.9 ≤ PAL <2.5.
  5. Low active: PA = 1.14, when 1.4 ≤ PAL <1.6.

 

What is RMR (Resting Metabolic Rate)?

There isn’t a great difference between BMR and RMR. Your RMR reading includes your BMR plus the number of calories burned while eating and doing light activities such as stretching, walking, going to the bathroom, etc. Consider your activities around the house while having some time off or on a weekend and know that these are part of your RMR results. These are the small activities that the RMR takes into account.

Your resting metabolic rate, or RMR is always slightly higher than your BMR. Here at IIFYM, we prefer using your RMR as a baseline when we compute your fat loss macros, since we feel it gives us a better better platform to work from when calculating the rest of the numbers used in an IIFYM fat loss program.

What is a normal RMR?

According to several sources, the average BMR or resting metabolic rate for women is around 1400 calories per day. The average RMR for men is just over 1600 calories. But just because your number is above or below the average is not an indicator of whether or not your RMR is normal

How do I calculate my RMR? You can use the  IIFYM RMR Calculator to calculate your Resting Metabolic Rate (RMR). RMR is a very useful tool for flexible dieting with IIFYM techniques in mind.

Why is RMR important?

This device is important because it measures your Resting Metabolic Rate (RMR), which is your metabolism - the rate at which you burn calories at rest through your natural body functions (your breathing, your heartbeat...even thinking burns calories!)

Factors that Affect Your RMR

Of course, there are many factors that can affect your RMR.  These factors do not drastically change your metabolic rate, but they can alter the results and readings. According to Body Building, these factors include:

  • Muscle Mass: The more muscle you have, the higher your RMR is. This is because you’re always exerting more energy because you’re likely using muscles that, on average, don't get much use.
  • Age: How old you are can affect your RMR. As you get older, your metabolism naturally slows down, making it harder to burn fat and calories. Due to this, your metabolism isn't working as hard even while at rest, resulting in a decreased RMR.
  • Genetics: Like all things, your genes can affect your metabolic rates. In the case of your RMR, your genetics can actually reduce the rate.
  • Weather: That's right, even the weather can affect your RMR. Most readings find that individuals living in a cold environment have an increased RMR. The cold is a major factor because it causes you to exert more energy while doing simple, daily activities. Just moving around in frigid weather takes a lot of effort. When it’s warmer, this problem doesn’t exist. It takes a lot less effort to get going during the spring and summer.
  • Other factors may come into play for different people such as pregnancy, supplementation and even intense dieting. Bottom line, your RMR can be tweaked and changed by a number of factors. Just think of it as an close estimate and know it’s still valuable in finding your fat macros.

 

Bmr Vs Rmr | Here’s Your Answer! See more on: IIFYM IIFYM MEMBERSHIP

]]>

What is BMR (Basal Metabolic Rate)?

Your body needs energy in the form of calories to function normally. Each minute of every day, your body is performing life-sustaining activities. You have to breathe, blink, circulate blood, control body temperature, grow new cells, support brain and nerve activity and contract muscles.

The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if you were resting for an entire day.

It may surprise you to know that your BMR is the single largest component (more than 60 percent) of your total energy burned every day. It’s also used by many coaches to help determine weight loss. You can use IIFYM’s BMR calculator to find your BMR. Here at IIFYMs, we take a different tack.

what is bmr whats my bmr what does it tell you

What is a normal BMR?

What does your BMR tell you?
The amount of energy (in the form of calories) that the body needs to function while resting for 24 hours is known as the basal metabolic rate, or BMR. This number of calories reflects how much energy your body requires to support vital body functions if, hypothetically, you were resting in bed for an entire day.

What is a good BMR rate?

How is PAL calculated?
For men:
  1. BEE = 293 − 3.8 × age (years) + 456.4 × height (meters) + 10.12 × weight (kg)
  2. BEE = 247 − 2.67 × age (years) + 401.5 × height (meters) + 8.6 × weight (kg) ...
  3. Low active: PA = 1.12, when 1.4 ≤ PAL <1.6.
  4. Very active: PA = 1.54, when 1.9 ≤ PAL <2.5.
  5. Low active: PA = 1.14, when 1.4 ≤ PAL <1.6.

 

What is RMR (Resting Metabolic Rate)?

There isn’t a great difference between BMR and RMR. Your RMR reading includes your BMR plus the number of calories burned while eating and doing light activities such as stretching, walking, going to the bathroom, etc. Consider your activities around the house while having some time off or on a weekend and know that these are part of your RMR results. These are the small activities that the RMR takes into account.

Your resting metabolic rate, or RMR is always slightly higher than your BMR. Here at IIFYM, we prefer using your RMR as a baseline when we compute your fat loss macros, since we feel it gives us a better better platform to work from when calculating the rest of the numbers used in an IIFYM fat loss program.

What is a normal RMR?

According to several sources, the average BMR or resting metabolic rate for women is around 1400 calories per day. The average RMR for men is just over 1600 calories. But just because your number is above or below the average is not an indicator of whether or not your RMR is normal

How do I calculate my RMR? You can use the  IIFYM RMR Calculator to calculate your Resting Metabolic Rate (RMR). RMR is a very useful tool for flexible dieting with IIFYM techniques in mind.

Why is RMR important?

This device is important because it measures your Resting Metabolic Rate (RMR), which is your metabolism - the rate at which you burn calories at rest through your natural body functions (your breathing, your heartbeat...even thinking burns calories!)

Factors that Affect Your RMR

Of course, there are many factors that can affect your RMR.  These factors do not drastically change your metabolic rate, but they can alter the results and readings. According to Body Building, these factors include:

  • Muscle Mass: The more muscle you have, the higher your RMR is. This is because you’re always exerting more energy because you’re likely using muscles that, on average, don't get much use.
  • Age: How old you are can affect your RMR. As you get older, your metabolism naturally slows down, making it harder to burn fat and calories. Due to this, your metabolism isn't working as hard even while at rest, resulting in a decreased RMR.
  • Genetics: Like all things, your genes can affect your metabolic rates. In the case of your RMR, your genetics can actually reduce the rate.
  • Weather: That's right, even the weather can affect your RMR. Most readings find that individuals living in a cold environment have an increased RMR. The cold is a major factor because it causes you to exert more energy while doing simple, daily activities. Just moving around in frigid weather takes a lot of effort. When it’s warmer, this problem doesn’t exist. It takes a lot less effort to get going during the spring and summer.
  • Other factors may come into play for different people such as pregnancy, supplementation and even intense dieting. Bottom line, your RMR can be tweaked and changed by a number of factors. Just think of it as an close estimate and know it’s still valuable in finding your fat macros.

 

Bmr Vs Rmr | Here’s Your Answer! See more on: IIFYM IIFYM MEMBERSHIP

]]> Are you satisfied when you diet? https://www.iifym.com/iifym-calculator/are-you-satisfied-when-you-diet/ Sun, 04 Aug 2019 00:26:03 +0000 https://iifym.com//?p=1388

1. Are You “Satisfied” During Dieting?

“In all pleasure there is satiety.” – George Hakewill
Satiety means to feel satiated, or, in simple terms, full or satisfied. So, with that in mind, can you relate to the above quote? We sure hope you're nodding and saying yes. When you think about it, isn’t life more enjoyable when you feel full instead of hungry? Who wants to be that guy or gal with their stomach growling like there's a volcano about to erupt?

are you satisfied when you diet

To feel satisfied, you actually have to eat throughout the day! It can be hard to find time to eat and eat well during the day. We get it, life can be stressful, we're all on the go, we don’t have time to cook, we may not know what to eat, etc. These are really just excuses. By not eating throughout the day you're doing your entire body, especially your brain a disservice. So, how long can you stand being hungry before you start eating again? Well, only you can really determine that.

2. Understanding Hunger and Satiety While in a Calorie Deficit

Hunger is one of your body’s strongest and most beneficial stimuli, it helps ensure you consume enough calories for your needs. It also works against you when you’re trying to lose weight. You could easily lose weight just by eating less, but the less you eat or the longer you postpone eating, the hungrier you become, and the longer it takes your hunger to subside once you do begin to eat. (1) Typically the hungrier you are, the more likely it is that you’ll overeat, consuming extra calories that can quickly inhibit or reverse your weight loss progress.

As we mentioned earlier, the only way to end hunger and feel satiated is to eat. Yes eat!  It's one of the most enjoyable things in life and pretty important from a physiological stand point. So, it's essential to  eat and cure those hunger pangs and give your body the nutrients it needs to operate and function properly throughout the day. Being in a caloric deficit is already bad enough, why make it more difficult and feel hungry all day long?

3. Are All Foods High in Satiation Levels?

Some foods are better than others for satisfying your hunger. A baked potato, for example, will most likely fill you up much more than a serving of candy that has the same number of calories. We've often heard people claim that you have to give up potatoes to lose weight. Funny thing is they never have any data or proven references to back up these claims. Think about this, Chris Voigt, head of Washington State Potato Commission, went on a 60 day potato only diet and lost 21 lbs while improving his blood lipid profile and reducing his fasting glucose levels. Still think you can’t lose weight while eating potatoes? Another study found that potatoes were far more satiating than all 38 common foods tested, including protein dominant foods. (2)

Some foods fill your stomach faster and/or remain in your stomach longer, and therefore do a better job of holding off hunger. For example, higher Glycemic Index (GI) carbs that are fast-digesting breakdown faster in the blood stream and store as glycogen more quickly. Complex carbs that take longer to break down will keep your satiety levels much higher throughout the course of a day along with keeping your blood sugar levels stable.

Also, make sure to get whole protein sources instead of liquid. Protein is the food with the highest Thermic Effect (TEF) of all the macronutrients. It's energetically costly, so make sure to ditch the protein shakes and load up on high quality lean animal sources for your protein so your satiety levels are elevated throughout the day.

“A study conducted by Suzanna Holt of the University of Sydney fed human test subjects fixed calorie portions of 38 different foods, and then recorded the subject’s perceived hunger following each feeding.”

The results of Holt’s study, like many similar studies, indicate that satiety is most strongly related to the weight of the food consumed. In other words, the foods that weigh the most satisfy our hunger best, regardless of the number of calories they contain. However, higher amounts of certain nutrients, such as protein and dietary fiber, also appear to improve satiety. (3)

4. Can Satiety Be predicted?

Sure it’s that popular hormone we call Ghrelin that many of us dislike. Ghrelin is known as the "hunger hormone" because it stimulates appetite, increases food intake and promotes fat storage. If we could predict satiety, we'd select foods that satisfy our hunger and contain fewer calories. These foods would greatly improve our ability to create meals that are effective for weight loss. Some research studies have recommended consuming foods with low caloric densities (foods that have the lowest total calories per gram). (4)

We feel caloric density alone is not a reliable predictor of satiety, and it overlooks many enjoyable foods that would make great additions to your diet. We don't suggest cutting out certain food groups or foods that you enjoy. This is a recipe for disaster including possible binge eating occurrences, eating disorders and more.

The best way to predict satiety is to have foods that contain large amounts of water, dietary fiber, and are high in protein. Whole foods such as complex carbs, veggies, fruits, quality fat sources and lean meats do a better job of satisfying hunger, especially while in a caloric deficit trying to get lean and ripped.

5. Best Food Options to Maximize Satiety Levels While in a Caloric Deficit

This list of foods was adapted from Holt et al. (5)
The foods are listed from most filling to least filling:

• Potatoes, boiled
• Ling Fish
• Oatmeal/Porridge
• Oranges
• Apples
• Brown Pasta
• Beef
• Baked Beans
• Grapes
• Whole Wheat Bread
• Popcorn
• Eggs
• Cheese
• White Rice
• Brown Rice
• All-Bran

As you can see it has quite the variety and the list still continues, but you get the idea of which foods are more filling than others.

6. Wrapping This All Up

We hope this article cleared up some confusion about satiety and what foods are more satiating than others. The bottom line here is pretty much trial and error. Experiment with different foods and see which foods are more filling for you. We're not telling you to splurge and down a bunch of chocolate or candy. We're simply saying do this experiment while hitting your macronutrient ranges and micronutrients, and enjoy life. Once you really figure out what foods keep you full throughout the day, it's a thing of beauty. You won't always be thinking about your next meal, you'e less likely to pick at foods which hinder weight loss progress, and you' stop depriving yourself of foods you love. Being in a caloric deficit doesn't have to be torture. Be smart about the choices you make on a daily basis to elevate satiety and enjoy the caloric deficit as best as possible while getting lean and ripped!

References:

1.)    Anderson, G.H., and Woodend, D., “Effect of glycemic carbohydrate on short-term satiety and food intake,” Nutr Rev 2003.
2.)  Voight, Chris., “20 potatoes a day,” 1995.
https://20potatoesaday.com/
3.)Holt, SH., Miller, JC., Petocz, P., Farmakalidis, E., “A Satiety index of common foods,” Eur J Clin Nutr 1995.
4.)Porrini, M., “Effects of physical and chemical characteristics of food on specific and general satiety,” Phys Behav 1995.
5.)Holt, SH., Miller, JC., Petocz, P., Farmakalidis, E., “A Satiety index of common foods,” Eur J Clin Nutr 1995.

About The Authors:
Chris and Eric Martinez, CISSN, CSCS, CPT, BA, also known as the “Dynamic Duo” operate a world class online training and nutrition consulting business “Dynamic Duo Training.” They’re also fitness and nutrition writers, Diet Doc permanent weight loss coaches, and exclusive Team K Peaking Directors that love helping people reach their goals. Their philosophy is “No excuses, only solutions.”

Visit them at:
Dynamic Duo Training
FaceBook Page
Twitter
YouTube Channel
Instagram

 

Are you satisfied when you diet? is republished from IIFYM IIFYM MEMBERSHIP

]]>

1. Are You “Satisfied” During Dieting?

“In all pleasure there is satiety.” – George Hakewill
Satiety means to feel satiated, or, in simple terms, full or satisfied. So, with that in mind, can you relate to the above quote? We sure hope you're nodding and saying yes. When you think about it, isn’t life more enjoyable when you feel full instead of hungry? Who wants to be that guy or gal with their stomach growling like there's a volcano about to erupt?

are you satisfied when you diet

To feel satisfied, you actually have to eat throughout the day! It can be hard to find time to eat and eat well during the day. We get it, life can be stressful, we're all on the go, we don’t have time to cook, we may not know what to eat, etc. These are really just excuses. By not eating throughout the day you're doing your entire body, especially your brain a disservice. So, how long can you stand being hungry before you start eating again? Well, only you can really determine that.

2. Understanding Hunger and Satiety While in a Calorie Deficit

Hunger is one of your body’s strongest and most beneficial stimuli, it helps ensure you consume enough calories for your needs. It also works against you when you’re trying to lose weight. You could easily lose weight just by eating less, but the less you eat or the longer you postpone eating, the hungrier you become, and the longer it takes your hunger to subside once you do begin to eat. (1) Typically the hungrier you are, the more likely it is that you’ll overeat, consuming extra calories that can quickly inhibit or reverse your weight loss progress.

As we mentioned earlier, the only way to end hunger and feel satiated is to eat. Yes eat!  It's one of the most enjoyable things in life and pretty important from a physiological stand point. So, it's essential to  eat and cure those hunger pangs and give your body the nutrients it needs to operate and function properly throughout the day. Being in a caloric deficit is already bad enough, why make it more difficult and feel hungry all day long?

3. Are All Foods High in Satiation Levels?

Some foods are better than others for satisfying your hunger. A baked potato, for example, will most likely fill you up much more than a serving of candy that has the same number of calories. We've often heard people claim that you have to give up potatoes to lose weight. Funny thing is they never have any data or proven references to back up these claims. Think about this, Chris Voigt, head of Washington State Potato Commission, went on a 60 day potato only diet and lost 21 lbs while improving his blood lipid profile and reducing his fasting glucose levels. Still think you can’t lose weight while eating potatoes? Another study found that potatoes were far more satiating than all 38 common foods tested, including protein dominant foods. (2)

Some foods fill your stomach faster and/or remain in your stomach longer, and therefore do a better job of holding off hunger. For example, higher Glycemic Index (GI) carbs that are fast-digesting breakdown faster in the blood stream and store as glycogen more quickly. Complex carbs that take longer to break down will keep your satiety levels much higher throughout the course of a day along with keeping your blood sugar levels stable.

Also, make sure to get whole protein sources instead of liquid. Protein is the food with the highest Thermic Effect (TEF) of all the macronutrients. It's energetically costly, so make sure to ditch the protein shakes and load up on high quality lean animal sources for your protein so your satiety levels are elevated throughout the day.

“A study conducted by Suzanna Holt of the University of Sydney fed human test subjects fixed calorie portions of 38 different foods, and then recorded the subject’s perceived hunger following each feeding.”

The results of Holt’s study, like many similar studies, indicate that satiety is most strongly related to the weight of the food consumed. In other words, the foods that weigh the most satisfy our hunger best, regardless of the number of calories they contain. However, higher amounts of certain nutrients, such as protein and dietary fiber, also appear to improve satiety. (3)

4. Can Satiety Be predicted?

Sure it’s that popular hormone we call Ghrelin that many of us dislike. Ghrelin is known as the "hunger hormone" because it stimulates appetite, increases food intake and promotes fat storage. If we could predict satiety, we'd select foods that satisfy our hunger and contain fewer calories. These foods would greatly improve our ability to create meals that are effective for weight loss. Some research studies have recommended consuming foods with low caloric densities (foods that have the lowest total calories per gram). (4)

We feel caloric density alone is not a reliable predictor of satiety, and it overlooks many enjoyable foods that would make great additions to your diet. We don't suggest cutting out certain food groups or foods that you enjoy. This is a recipe for disaster including possible binge eating occurrences, eating disorders and more.

The best way to predict satiety is to have foods that contain large amounts of water, dietary fiber, and are high in protein. Whole foods such as complex carbs, veggies, fruits, quality fat sources and lean meats do a better job of satisfying hunger, especially while in a caloric deficit trying to get lean and ripped.

5. Best Food Options to Maximize Satiety Levels While in a Caloric Deficit

This list of foods was adapted from Holt et al. (5)
The foods are listed from most filling to least filling:

• Potatoes, boiled
• Ling Fish
• Oatmeal/Porridge
• Oranges
• Apples
• Brown Pasta
• Beef
• Baked Beans
• Grapes
• Whole Wheat Bread
• Popcorn
• Eggs
• Cheese
• White Rice
• Brown Rice
• All-Bran

As you can see it has quite the variety and the list still continues, but you get the idea of which foods are more filling than others.

6. Wrapping This All Up

We hope this article cleared up some confusion about satiety and what foods are more satiating than others. The bottom line here is pretty much trial and error. Experiment with different foods and see which foods are more filling for you. We're not telling you to splurge and down a bunch of chocolate or candy. We're simply saying do this experiment while hitting your macronutrient ranges and micronutrients, and enjoy life. Once you really figure out what foods keep you full throughout the day, it's a thing of beauty. You won't always be thinking about your next meal, you'e less likely to pick at foods which hinder weight loss progress, and you' stop depriving yourself of foods you love. Being in a caloric deficit doesn't have to be torture. Be smart about the choices you make on a daily basis to elevate satiety and enjoy the caloric deficit as best as possible while getting lean and ripped!

References:

1.)    Anderson, G.H., and Woodend, D., “Effect of glycemic carbohydrate on short-term satiety and food intake,” Nutr Rev 2003.
2.)  Voight, Chris., “20 potatoes a day,” 1995.
https://20potatoesaday.com/
3.)Holt, SH., Miller, JC., Petocz, P., Farmakalidis, E., “A Satiety index of common foods,” Eur J Clin Nutr 1995.
4.)Porrini, M., “Effects of physical and chemical characteristics of food on specific and general satiety,” Phys Behav 1995.
5.)Holt, SH., Miller, JC., Petocz, P., Farmakalidis, E., “A Satiety index of common foods,” Eur J Clin Nutr 1995.

About The Authors:
Chris and Eric Martinez, CISSN, CSCS, CPT, BA, also known as the “Dynamic Duo” operate a world class online training and nutrition consulting business “Dynamic Duo Training.” They’re also fitness and nutrition writers, Diet Doc permanent weight loss coaches, and exclusive Team K Peaking Directors that love helping people reach their goals. Their philosophy is “No excuses, only solutions.”

Visit them at:
Dynamic Duo Training
FaceBook Page
Twitter
YouTube Channel
Instagram

 

Are you satisfied when you diet? is republished from IIFYM IIFYM MEMBERSHIP

]]>