Pros and Cons of Reverse Dieting

Pros and Cons of Reverse Dieting

Body Composition
Reverse dieting gained massive traction some time almost a decade ago. It looked like this almost too good to be true strategy that could be useful for speeding up your metabolism and allowing you to eat more food without gaining weight. It could help to build better relationships with food, allow you to eat more food and manage your appetite better, while also allowing you more calories to use as fuel for your training. It is NOT a weight loss tool. Increasing the number of calories, you maintain your weight on could set you up for future weight loss. But reverse dieting itself is not designed for weight loss. The definition I use for reverse dieting is that it involves slowly and systematically increasing calories at the end of a…
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Probiotics for Immunity in Athletes

Probiotics for Immunity in Athletes

Sports
With almost all supplements that athletes take, the goal is for them to directly translate towards them being some variation on bigger, leaner, stronger and/or faster. And while there is debate about whether probiotics can contribute to those aspects, there is emerging research that is relatively compelling that probiotics can help improve immunity. Improved immunity does not directly improve any of those characteristics. But if you are able to train more consistently, and also have less of your sessions impacted negatively by lingering illnesses, it is likely going to have a carry over into improved performance. Why Is This Relevant? Upper respiratory tract infections (URTIs) appear to be the most relevant area where probiotics help improve outcomes. Probiotics also have solid evidence when it comes to gastrointestinal concerns, but for…
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Nutrition for Endometriosis: A Dietitian’s Guide

Nutrition for Endometriosis: A Dietitian’s Guide

Health
Endometriosis is a condition where tissue similar to the tissue that normally lines the inside of your uterus (the endometrium) grows outside your uterus. The condition affects roughly 1 in 10 women of childbearing age. It is often painful and comes with a host of symptoms that can impact quality of life. Instead of viewing nutrition as a solution for endometriosis, it makes sense to view it as something that can help to manage some of the symptoms. Symptoms that are typically of relevance for endometriosis are: Painful periodsPain during sexual intercourse.Pain with bowel movements or urination, particularly around the time of menstruation.Heavy bleeding during a period, or sometimes even between periods.Infertility.Fatigue.Intense cramping.IBS – diarrhea, constipation, bloating and nausea. Often worse during periods. There are far more impactful ways of…
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What Is Maltitol and Is It Unhealthy?

What Is Maltitol and Is It Unhealthy?

Health
Maltitol is a sugar alcohol that is also a polyol. It is often used in foods as a sweetener, since it is around 75-90% as sweet as sucrose. It is naturally found in small amounts in some foods such as some fruits, vegetables and chicory. Typically, it is manufactured rather than found naturally in food. This is done by adding hydrogen to maltose, most frequently from corn starch. Is it Safe? Maltitol is safe. But there are certain factors to be aware of. One of these factors is that can contribute to gastrointestinal symptoms like bloating, gas and diarrhoea. This is part of why it is removed during a low-FODMAP diet. It can take pretty large amounts to trigger symptoms in most people though. At a >50g dosage, some countries…
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Nutrition for Endurance Athletes

Nutrition for Endurance Athletes

Sports
Nutrition for endurance athletes is a broad topic. A lot of similar principles apply between most endurance events, although there will obviously be differences. In this article though, the goal is to cover as much as possible, while also addressing a lot of aspects of nutrition and how it can improve performance. Intra-Race Carbs Glucose is our body’s most efficient fuel source for exercise above a certain intensity. Later I will discuss low carbohydrate approaches. But for now, we will leave that aspect and just focus on the carbohydrate portion of the discussion. Glycogen is the body’s stored form of glucose/carbohydrate. As glycogen levels start getting closer to being fully depleted, performance starts to decline. This phenomenon is something that you can see in race splits. This is a large…
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Nutrition for Fat Loss

Nutrition for Fat Loss

Body Composition
Fat loss is some that from a nutritional perspective is somehow both simple and incredibly complex. Understanding nutritional priorities when it comes to fat loss can make the process seem simple. It can also make it easy to avoid focusing on things that do not really matter. But it can be ridiculously complex when you factor in all the details that can be relevant. This post is going to cover the fundamentals of nutrition for fat loss, while also touching on a lot of practical points. As a dietitian writing about nutrition for fat loss, the training/exercise aspect will not be discussed in this post. But if your goal is fat loss, it makes sense to also be training or exercising in an effective manner that also lines up with…
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Intra-Race Nutrition for Marathon Runners

Intra-Race Nutrition for Marathon Runners

Sports
Intra-race nutrition for marathon runners, or really any endurance sport that involves a longer duration, can make a huge difference. It is one of the easiest things that can be implemented to improve race times. It is also an area I do not see many people implementing nearly as well as they could. If you care about competition, this can give you an edge. If the only competition you care about is improving your own race times, then this will still obviously help you do exactly that too. Intra-Race Carbs Glucose is our body’s most efficient fuel source for exercise above a certain intensity. While there is debate over low-carb vs high carb approaches, the above statement is not one that should be controversial. Although we have larger amounts of…
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Apple Cider Vinegar and Health – The Evidence

Apple Cider Vinegar and Health – The Evidence

Health
Apple cider vinegar is often promoted as something that can help with a wide range of areas of health. There are some people who tout it as a miracle that can help with absolutely everything, and others who claim it does absolutely nothing. As with a lot of areas of nutrition, the answer is somewhere in the middle. This post will go through a lot of the areas people normally talk about in relation to apple cider vinegar, and whether there is evidence to support those claims. Weight The most frequent thing I have heard people talk about is that they think apple cider vinegar can help with weight-loss. Firstly, understanding the fundamental principles of weight-loss works is an important filter for whether something will help weight-loss. The main principle…
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Can You Have Oats if You Have Coeliac Disease?

Can You Have Oats if You Have Coeliac Disease?

GI Disorders
When it comes to coeliac disease, whether you can have oats has got to be easily one of the most confusing topics. Even before writing this, I was just looking around at what other people were saying (which is something I do before writing any blog post) and the amount of conflicting information from experts is insane. Some experts say that as long as the oats completely uncontaminated by other gluten-containing foods during the manufacturing process, it is fair game and will not cause issues for most people with coeliac disease. Other people make the claim that if you have coeliac disease, you MUST completely avoid oats as a blanket rule. As with a lot of things in nutrition, the answer is somewhere in the middle. Cross Contamination Risk The…
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3 Nutrition Tips That Actually Help with Constipation

3 Nutrition Tips That Actually Help with Constipation

GI Disorders
Over my last couple of years as a dietitian, I have seen some clients with severe constipation. I’m talking situations that are so bad that I literally spent a significant chunk of my time thinking about how to help these clients because I hated the thought of somebody having to live like that. And throughout the process of spending a crazy amount of time digging through the research on the topic, I quickly came to realise two things: The commonly given advice is not actually that effective. And some of it might make things worse.There are very few things that significantly help. And what I mean by that, is that the 3 things I am going to mention in this article, literally do help constipation in terms of improved frequency/evacuation.…
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