Uncovering the Best Diets For Lasting Weight Loss

When it comes to weight loss, not all diets are created equal. Here are some of the pros and cons of the most common diet trends to help you decide if one is right for you.

If you have ever looked at all the diet trends and been confused, you aren’t alone. There are many different types of diets on the market and they all advertise maximum weight loss and health benefits. But with so many options how does someone know which ones truly work at minimizing fat and helping drop the pounds for lasting weight loss? Our SureFiz trainer and health coach helps to give a brief analysis of the pros and cons for some of the most popular diets currently trending to help you decide if any of them are a good fit for your weight loss goals.

The Keto Diet

The ketogenic diet (or keto diet) has been trending for the past few years as a diet to promote weight loss. But it has been traced back to as early as 1921, and was used to treat epilepsy. The main concept behind the diet is to eat a daily diet consisting of mostly fats and very low carbs, which puts the body in a state of ketosis, where it burns fat as fuel instead of carbohydrates. Because almost all of the carbohydrates are removed from the daily diet, there are no longer any reserves available, which leads to burning more body fat for fuel. Some types of plans have users eating 70% or more of daily fats, with carbs as low as 5%. Most keto diet followers also maintain a low to moderate protein intake.

While the keto diet is not necessarily restrictive in food groups (for instance, dairy or meats or gluten), it can be a lot harder to follow than it seems. In order to stay in ketosis, the low carb balance must be maintained at all times, which doesn’t allow for any breaks, days off or cheat days to balance out a diet. Over time, the diet becomes extremely hard to maintain and many people cannot stay on it for extended periods of time. Some doctors also have concerns about long term effects of eating such large amounts of fats on other systems in the body, such as the heart, liver, pancreas, etc. For a more in depth look at the keto diet, click here.

Paleo Diet

The Paleo diet is another recent trending diet for weight loss, although it also didn’t originate as a weight loss diet alone. The purpose behind the Paleo diet is that current farming and manufacturing trends have created more processed foods than our bodies can handle and that by eating like our ancestors with whole foods and foods from the earth, we can greatly lower our disease risk and our bodies will be overall healthier. For most people who follow the Paleo diet, weight loss is a side effect of eating less sugar, less processed foods and focusing on more nutrient dense food groups to supply daily fuel for the body.

The Paleo diet can be restrictive, as it doesn’t allow many grains/gluten, no dairy and no added sugars (some natural options like dates can be an exception). The overall focus of the diet is a healthy one, with many people benefitting from eliminating fast food, processed junk food and sugars from their daily diet. This diet can become challenging over time as well, with major food groups being eliminated. The sustainability long term is questionable. If you need to go on vacation or out to dinner, your choices are slim as many restaurants use ingredients that are not considered ok by the Paleo diet standards. For a more in depth look at the Paleo diet, click here.

Whole 30 Diet

The Whole 30 diet is extremely similar in concept to the Paleo diet, with a few more restrictions. Like the other diets mentioned above, the Whole 30 diet was not originally intended as a weight loss diet but was created by Nutritionists Dallas and Melissa Hartwig as an elimination diet to help pinpoint food allergies or food intolerances. The Whole 30 eliminates many high allergen food groups, such as gluten, grains, dairy, beans and legumes, sugar and any processed foods. The main staple of the diet is Meat, eggs, fruit and vegetables, and users are intended to stay on the diet for 30 days, then slowly integrate food groups back in to see if there is a negative response in the body.

The Whole 30 is considered in some ways to be a more extreme version of the Paleo diet, as the Paleo diet will allow some sugars and more grains than the Whole 30. But the Whole 30 concept is also not intended to be utilized for more than 30 days, making it a bit more achievable as a short term weight loss diet plan. For maximum weight loss success on the Whole 30 diet, it is recommended that people transition from the Whole 30 to another healthy eating plan to reduce the chances of gaining all their weight back if they return to how they ate before they began the Whole 30 program.

Intermittent Fasting

There are many different ways to follow an intermittent fasting diet approach, but the basic concept focuses on eating within a certain window of time and “fasting” from food during the other hours of the day. One of the most popular ways to follow intermittent fasting is the 16:8 plan, where users will only eat in an 8-hour window of time, allowing the body to fast for 16 hours of the day. During the fasting hours you can drink water, coffee and tea but no caloric drinks or food. The benefits to intermittent fasting go beyond simple weight loss. According to Healthline, “All sorts of processes in the body change when we don’t eat for a while, in order to allow our bodies to thrive during a period of famine. It has to do with hormones, genes and important cellular repair processes. When fasted, we get significant reductions in blood sugar and insulin levels, as well as a drastic increase in human growth hormone. Many people do intermittent fasting in order to lose weight, as it is a very simple and effective way to restrict calories and burn fat. Others do it for the metabolic health benefits, as it can improve various different risk factors and health markers”.

Intermittent fasting does not necessarily restrict any food groups, but simply requires eating within a window of time and abstaining from foods in another window. Some users combine intermittent fasting with the keto diet to increase fat loss in an accelerated time. For more information on intermittent fasting and whether it will work for you, click here.

Intuitive Eating

The approach to Intuitive Eating is a blend of healthy eating concepts and psychology. It was created with an intention of teaching people to listen more to their bodies and to break the good/bad or on/off pattern that extreme diets can create in people’s mindsets. If followed correctly and intentionally, users can create healthy patterns that will allow long-term success without guilt and shame. The diet does not restrict any food group or promote calorie counting; rather it allows any food as long as you can create awareness in how it makes you feel and to eat only when truly hungry. The basic principles of intuitive eating are: reject the diet mentality, honor your hunger, make peace with food, challenge the food police (in your mind), respect your fullness, discover the satisfaction factor, honor your feelings without using food, respect your body, exercise to move your body and honor your health with gentle nutrition (Health Magazine).

Intuitive eating can help with those overcoming eating disorders or similar challenges with food and weight struggles. As a weight loss plan it may or may not work, depending on individual users and how much they follow the concept of eating for health and eating to make the body feel good. It can be easy for someone to take it too far and eat sweets every day, claiming it “feels good” to eat them. Those who want to use the intuitive eating approach to lose weight may want to combine it with either another eating plan geared towards weight loss or work to educate themselves on healthy eating plans for weight loss to ensure they aren’t continually eating foods that keep the weight on or put them over a caloric level.

Mediterranean Diet

According to U.S. News and World Report Health, the Mediterranean Diet has been named the top overall diet in 2021 for it’s well rounded health benefits. The basic concept behind this eating plan came from the population groups who lived surrounding the Mediterranean Sea and their health statistics. It is not so much a structured diet or restrictive eating plan, rather a guideline to base your general diet around. Many people who follow the Mediterranean diet plan do end up losing weight because the basic premise is around healthy foods for the whole body and all it’s systems. It does not track macros, eliminate entire food groups or require eating in a window of time during the day. The idea is an emphasis on the following foods: fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, flavorful herbs and spices, fish/seafood a couple times a week and poultry, eggs, cheese and yogurt are eaten in moderation. The diet is low in red meats, although it does not eliminate them as an option for special occasions. Red wine is also ok to drink in moderation, as it offers heart benefits.

Overall the Mediterranean Diet can be considered a healthy diet to follow, even for the long-term, as it does not have too many strict rules or eliminations. This diet may not lead to the fastest weight loss, but may help users keep the weight off the longest and live in maintenance with a lot of flexibility. With a large focus on fish and seafood, it does require that those who follow the way of eating do enjoy seafood and/or don’t have an allergy. Otherwise it can be a safe, healthy diet concept to look into for sustainable weight loss and overall health.

The Bottom Line

While there are many diets on the market today, all of them come with a set of pros and cons. There is no “one size fits all approach” when it comes to dieting—many people could find weight loss success on any of these diet plans. The biggest component to weight loss has to do with creating a caloric deficit on most days: fewer calories ingested than calories burned. If you follow this basic approach, you will lose weight. We recommend that you do your research before starting any kind of diet plan, and make sure that the pros outweigh the cons. Always ask your doctor or nutritionist before starting a restrictive diet to make sure you don’t have any underlying conditions that would create a health problem. No matter which diet you choose, we recommend tracking your calories and weighing yourself on your SureFiz smart scale daily so that you can observe your progress and make sure it is truly working for you. Continue to follow our blogs and social media accounts for more advice, diet tips, recipes and workout ideas to help you find the best success in your weight loss journey.

Healthy Snack Ideas For Your Diet and Weight Loss Plan

Do you have a hard time finding healthy snacks that also fill you up? Here are several ideas of delicious, healthy snacks to help you in your weight loss program.

Snacking can be hard when trying to lose weight, as the calories can add up each day. But it is not impossible and can be used as a valuable tool in between meals to help curb hunger, which will prevent overeating during meals later in the day. Successful snacking requires some strategic planning, however, to make sure that you are helping your weight loss plan, not hindering weight loss success. Here is some valuable advice to help you snack successfully and feel satiated all day!

General Snacking Tips

Prep Ahead: Just like with meal planning, knowing which snacks you will eat throughout the week and purchasing them ahead of time will ensure that you make good choices and don’t turn to less-than healthy options when you’re super busy and hunger strikes.

Wash, Chop, Measure: Set aside a little extra time after you do your weekly grocery haul and wash fruits and veggies, and section out into proper serving sizes. Having food kept in pre-measured containers will help prevent you from overeating–yes, it is possible to eat too much of even a good thing! It also helps to have awareness of serving sizes for logging into your weight loss food journal.

Choose Whole Foods First: Try to base your snacking around fresh fruits, vegetables, nuts and nut butters and healthy proteins. By feeding your body the nutrients it needs, you will not only help to fuel it properly but you will feel more satiated, for a longer time, on less calories. Your overall diet and weight loss program will benefit in the long term.

Add Protein Whenever Possible: Combining a fruit or vegetable with protein will help aid in satiety as well, and the protein contributes to muscle growth in the body. Many Americans don’t eat enough healthy proteins, so sneaking it in with your snacks is a great way to add to your daily diet totals.

Snack Ideas

In general, look for a fruit or vegetable to be the base of most snacking–most of us don’t eat the minimum recommended daily allowance in our daily diets, so adding them into our snacking plan is a great foundation. When you can, add a protein or healthy fat to balance out the snack and help with satiation. We recommend trying to keep your snacks around 200-250 calories so that you don’t ruin your dinner! Here are some basic ideas and how to pair them for a tasty, healthy option you can try any day in your diet plan, each suggestion is within a range of 100-250 calories:

Apple

Apples are a great, healthy snack option for your diet. They are delicious, nutritious and filled with healthy fiber to help keep you full. If you want to add a protein, nut butters or a piece of string cheese will be a great addition with just enough protein and fats to fill you up.

Carrots, Celery or Peppers

Any of these crunchy veggies are a great snacking option. If you can find baby carrots at the store, you can even cut down on prep time. All of these veggies are a perfect snack substitution for chips or crackers–they add the crunch without the unhealthy side effects. Pair them with hummus for a yummy, protein-filled dip.

Banana

Another great fiber-filled fruit, bananas are super easy to grab and eat on the go. One banana can keep you full on it’s own but if you need a little boost, almond or peanut butter adds a nice salty compliment to the sweetness of the banana. Make sure you measure out the nut butter before eating, it can be super easy to overeat nut butters. Keep it around one tablespoon so that your overall snack calorie count doesn’t reach higher than 300 calories.

Cottage Cheese

If you enjoy cottage cheese, this is a protein-packed snack that will leave you full for hours. Add some sliced tomatoes, or even some berries to compliment the creaminess of the cottage cheese and add some energy-boosting carb benefit to your snack. Try to get a lower fat or nonfat variety of cottage cheese to keep overall calories down and measure each serving for maximum weight loss success.

Hard Boiled Eggs

If you are looking for an easy, grab and go protein snack, hard boiled eggs will be your best friend!! For busy weeks, boil them and peel them, then put in plastic baggies or small containers to grab quickly and eat on the run.

Handful of Almonds

Almonds (or any favorite nuts) are a super healthy, antioxidant-filled protein snack. These are also super easy to grab on the go and can compliment the apple or banana snack we listed above. Be very careful with measuring out nuts–one serving is ¼ cup and contains 162 calories. It can be very easy to overeat nuts without thinking, so having them sectioned out into serving-sized containers will prevent accidental overeating and taking in too many calories at snack time.

Greek Yogurt with Berries

Greek yogurt, like its cousin cottage cheese, is another creamy high protein snack. When choosing a greek yogurt, make sure that you are finding a nonfat or lowfat variety and plain/no added sugar. Due to the tartness of plain greek yogurt, adding about ½ cup of berries will make a beautiful sweet/savory balance that will also keep you full for hours on very little calories and a huge protein boost.

Once you have an idea of simple, healthy snacks you can build a foundation and work to get creative. By planning ahead and thinking through your day, you can plan for strategic snacks that can satisfy a craving without ruining your diet and weight loss goals. For more healthy eating advice, check out our blog on Easy Breakfast Ideas to Start Your Day Right. Keep stepping on your SureFiz smart scale daily to keep track of your weight loss journey, make sure you are eating right and nourishing your body with a healthy diet, and continue to follow us on social media for healthy eating tips, inspiration and encouragement as you continue towards your weight loss goals.

Are Supplements Necessary in a Weight Loss Program?

As you work through your New Year’s Resolutions and weight loss goals, you might be looking for an extra boost in supplements. But will they really help?

Are Pre Workout Supplements Necessary in a Weight Loss Program?

Pre-Workout Supplementation

If you’ve been anywhere near a gym lately or searched fitness topics on instagram, you have likely heard of or seen promotions for pre or post workout supplements to boost your workout and weight loss results. Many of these supplements claim to help you lose more weight, burn more fat or grow more muscle as a result of taking them. You can pretty much find a different type of supplement for any goal you may have-”slim down”, “bulk up”, “run faster”, “lose weight”, “burn fat” and others are claims on supplement labels. Personal trainers and health coaches are often asked by their clients, “are supplements necessary?” or “Will they help?” We are going to dive into some basic information about supplements to help you break down whether they are a good option or could even help you with your workout and weight loss performance.

What are Pre-Workout Supplements?

In general, pre-workout (or any workout type) supplements can be defined as any supplement that boosts workout performance. They can be taken in the form of a powder, pill or liquid form and most companies claim that they will help enhance your workout performance in the gym. There is a huge variance in ingredients based on company and from supplement to supplement, making it confusing for consumers who are trying to find a supplement to fit their personal workout or weight loss goals.

Common Ingredients in Pre-Workout Supplements

While the list of ingredients is too exhaustive to cover here, we can give you some of the main pre-workout ingredients used in common pre-workout supplements. The goal is generally to boost energy, focus, muscle gain, or even burn more calories to help you reach a weight loss goal sooner. Here are some of the main ingredients you might find in a pre-workout supplement:

Caffeine

Caffeine is a stimulant and often included in that morning cup of coffee. But some studies have shown that caffeine use can boost performance in the gym as well. In a 2012 study done by the Journal of Strength Conditioning and Resistance, men who took a caffeine drink containing 179 mg of caffeine as a pre-workout supplement 60 minutes before exercise could lift more weights at a higher resistance than those who took a placebo. However, according to Live Science, “too much caffeine can pose a health risk, and supplements can contain much more than is found in food or drinks. A person could guzzle gallons of coffee and not suffer from a true caffeine overdose. But even at much lower levels, caffeine can worsen underlying conditions such as a heart arrhythmia, leading to cardiac arrest”. In fact, some studies have shown that supplements containing caffeine sometimes contained more than 4 times the amount of caffeine contained in a normal cup of coffee.

Creatine Monohydrate

Creatine Monohydrate (also known as just creatine) is a common pre-workout supplement used to increase muscle performance and energy production. It has been a supplement that shows some positive reviews based on limited studies. According to Live Science, some studies have shown that college football players taking creatine had fewer injuries and reported less cramping, achieved peak power performance and even increased some of their body mass. But they also report that creatine needs to be taken regularly to build up in a person’s system and actually be effective. It also only works well when someone REALLY pushes themselves in the gym and many people generally don’t push themselves to the peak level of performance for the creatine benefits to truly be seen. And since some side effects of creatine involve the “bulking up”, most people who are trying to accomplish weight loss and slimming their bodies down will not want the building or bulking effects of the creatine supplement. Healthline reports that weight gain, bloating, water retention and digestive issues can all be side effects of creatine supplementation, which definitely poses a challenge to those who have weight loss as their primary goal in working out.

Guarana

Guarana is a plant from the Amazon that has been harvested by Brazilians for decades, but has also entered the American market and is generally used as an energy booster. According to Very Well Health, guarana is used to “fight fatigue, boost mental alertness, and promote weight loss. The fruit contains caffeine-rich seeds that have up to three times the amount of caffeine as coffee beans. The seeds are also rich in tannins and the stimulants theophylline and theobromine”. Since guarana contains caffeine, it is important to check any pre-workout supplement labels for the amounts of each ingredient included to make sure that the overall amount of caffeine you consume is not over the recommended usage. Some side effects noted from guarana usage can be agitation, stomach upset, headaches and other miscellaneous effects.

BCAAs

Branched Chain Amino Acids (BCAAs) consist of three different molecules-leucine, isoleucine and valine. These amino acids are also contained in many foods, mostly protein rich animal products. BCAAs are known for their aid in the muscle building process and many bodybuilding supplement programs include them as a component. However, they are more well absorbed when eaten in their whole food form. According to Healthline, use of BCAAs is generally safe, especially considering they are naturally occurring in many foods we already eat. But the benefit of supplementing them is currently mixed, it may be better to eat them in their natural form than buy an additional supplement to add to your weight loss routine.

Other Ingredients

Many supplement companies list a “proprietary blend” in part of their ingredient lists, which can be hard to understand. According to Self Magazine, “It’s important to realize that virtually every supplement and exercise nutrition brand out there has its own pre-workout formula, meaning that no two tubs contain the same—or even similar—ingredients. In fact, according to a 2019 study of the top 100 commercially available pre-workout supplements, nearly half of all ingredients were part of a ‘proprietary blend,’ meaning the amounts of each ingredient were not disclosed”. Each company can put together blends of their choosing without necessarily disclosing to consumers what those blends contain.

Are Pre-Workout Supplements Regulated and Safe for Use?

According to the Food and Drug Administration (FDA), “Federal law does not require dietary supplements to be proven safe to FDA’s satisfaction before they are marketed. For most claims made in the labeling of dietary supplements, the law does not require the manufacturer or seller to prove to FDA’s satisfaction that the claim is accurate or truthful before it appears on the product”. The FDA does require companies to report any side effects or results after market of their supplements as reported by consumers or in a lab. If enough reports or claims are made then a supplement can be taken off the market. But without clear guidelines or a ton of requirements placed on companies who make supplements regarding specific ingredients, it is definitely the job of the consumer to do the research and decide if the ingredients will be safe and beneficial for use in a diet or weight loss program. Although many times historically ingredients used in a product are generally safe for use, they may not be able to provide the results someone is looking for in a weight loss program.

You can find many other supplements used in pre- and post-workout supplement formulas, and we recommend doing your research before choosing to purchase them for your weight loss and training routine. Some can be beneficial for promoting energy and focus which can help you push through a hard workout. But a good old cup of coffee and a piece of fruit can also supply the energy and fuel to get you through, for a lot less money each month. Many times you will find the best weight loss results from sticking to the tried and true methods of eating a well balanced, healthy diet composed of many whole foods–lean meats, fresh fruits and vegetables, healthy whole grains and fiber rich foods. When incorporating these foods into your diet and weight loss regimen, you will start to see the results you want and your pocketbook will be thicker with all the money you saved from not purchasing every supplement advertised on your Instagram feed.

If you do find the desire or need to try supplementation, we recommend doing your research from third parties before buying and making sure that you follow dosage instructions and always take them safely under the company’s guidelines. Check us out on our website, or any of our social media pages for more advice on nutrition, weight loss, diet plans and healthy recipes.

Unexpected Reasons Why You Might Not be Losing Weight

Does it seem like you’re doing everything right in your weight loss plan but you can’t lose weight? Here are some possible reasons the scale isn’t moving

Weight loss is not always easy and sometimes it can feel like you’re doing everything right but the scale still won’t budge. This can be very frustrating and often leads people to just give up and quit their weight loss plan altogether. But sometimes there can be underlying causes to why you aren’t losing weight and they aren’t always as clear as you might think. The list below is only some possibilities in a vast list of underlying causes. If you still aren’t sure why your body is holding onto excess weight, we recommend seeking the help of a dietitian or nutritionist who can help you pinpoint exactly what is happening and offer a concise plan.

1. You Aren’t Tracking Your Foods

Food journaling is a majorly important component to a successful diet plan. Many people forget what they eat and the quantity, making it easy to overeat even the healthiest of foods. By adding all your foods to a food journal, you have the awareness of your nutrients as well as what the overall calorie count is. SureFiz trainers also recommend entering the calories before eating them so that you can make any necessary changes before the foods enter your mouth. Over time, this process gets easier and quicker as you learn more about common foods eaten in your daily diet.

2. You Aren’t Eating Enough Protein

It may be surprising, but most people don’t get enough protein in their daily diet and over time this can affect your weight loss goals. Protein is a vital macronutrient in your diet and weight loss program and helps to build strong bones, muscles and joints. It also helps with satiation, making you feel fuller for longer than carbohydrates. Daily recommendations for protein can vary, but in general a range of 25-25% of daily calories is a healthy recommended range. Click here to check out our blog on healthy protein sources if you need some more ideas on increasing protein in your daily diet.

3. You Need to Drink More Water

Water is an important component of a healthy weight loss plan, and vital to daily survival. But still many people don’t drink enough daily water. According to Healthline, “In one 12 week study, people who drank half a liter of water 30 minutes before meals lost 44% more weight than those who did not. Drinking water has also been shown to boost the number of calories burned by 24-30% over a period of 1.5 hours”. It is also important to note that feelings of hunger and thirst can be confused. You may feel hungry when you are in fact dehydrated. If you find yourself feeling hungry during the day, but not sure if you should eat or drink, first try a glass of water and wait 20 minutes to see if your cravings are curbed. If you are truly hungry then you can have a small, healthy snack.

4. You’re Eating Too Fast

It takes time for the brain to realize that the stomach is full. A study by webmd revealed that it can take up to 12 minutes for the satiety signals to travel from the stomach to the brain, and potentially up to 20 minutes in an obese individual. If this is the case, when you eat too fast you can potentially ingest too many calories in one sitting before your brain realizes that you are actually full, and by that time it may be too late. With the fast-paced, on-the-go culture in our current world, sitting down to a slow relaxed meal can be a challenge. Setting aside the time to complete a meal can be one key to increasing success in your weight loss program, and it can also be helpful for your mindfulness in eating. Focusing on our meals instead of mindless eating can prevent overeating and making the wrong choices with our foods. Click here to learn more about overeating and how it may be affecting your weight loss success.

5. You’re Drinking Your Calories

It is easy to focus on the food you eat, but many people get a blind spot when it comes to drinks. Sugary coffee drinks, sodas, juices and alcoholic drinks can add the calories quickly. For instance, an average mocha coffee drink can pack up to 360 calories, and a margarita up to 500!! Drinking your calories almost always leads to eating more daily calories, as the drinks are often empty calories, which will not lead to adequate satiation. It doesn’t mean you need to completely give up your favorite drink, but in a weight loss program you need to view them more as occasional treats, not as daily staples. And make sure you log every drink in your food journal so you are aware of how it contributes to your overall daily intake.

6. You’re in a Plateau

This may come as a surprise, but weight loss is not linear. Many people expect that once they are in a weight loss plan, they will lose the average 1-2 pounds per week and it will not vary. In reality, your body will undergo many changes as you progress on your weight loss journey and not all will be the same. Many people lose weight more quickly at first and the weight loss slows over time. This can be due to many factors including water weight loss, initial fat loss, etc. It is important to keep these things in mind and continue to use your SureFiz scale daily, as it will help you to track your overall progress and see the results over the long-term instead of only seeing what is happening in the current day or week. Discouragement often leads to giving up so you want to stay positive and know that even though it might not be a big weight loss week, you will see results if you stick with your diet plan.

7. You Have Underlying Health Conditions

There are many underlying factors and causes that can contribute to a lack of weight loss. If you find that you have been working hard, tracking calories, staying true to your workout program and you are not losing weight for a long period of time, you may have hormonal imbalances or some other health conditions that are playing a part. If you suspect you are experiencing some underlying health conditions that are contributing to your struggle to lose weight, you may find it helpful to make an appointment with your doctor, a dietitian, or even hormone specialist to help identify the potential underlying causes. There are many specialists who can guide you on your weight loss journey and with the proper diagnosis you can be back on track quickly to lose the weight for good and gain optimal health.

No matter what stage of your health and weight loss journey, you can expect some obstacles. It is not always easy and not always perfect, but it is truly rewarding once you reach that weight loss or fitness goal. Stay on course, continue to work hard and you will see results. Remember to check out surefiz.com and our social media accounts regularly for more diet and weight loss tips, recipes and workout plans. We are here with you for every step of your journey and we celebrate with you as you reach your weight loss goals!

Is Too Much Sugar Ruining Your Weight Loss Goals?

Are you having a hard time cutting down on sugar intake? Here are some ways to help decrease sugar consumption in your diet plan.

Is Sugar Bad for You?

Sugar is a huge component of the processed American diet and can be found in many foods we consume on a regular basis, even when trying to eat a healthy, well balanced diet. Yet many Americans don’t know how much they should be eating for weight loss and whether or not sugar consumption is bad for you. If you are trying to lose weight, watching your sugar intake can be very important and certainly can affect your overall success in your weight loss goals. Although some sugar is ok to consume in moderation, excess sugar intake can be linked to weight gain, heart disease, fatty liver disease, diabetes, cause acne, increase your risk of cancer and more (Healthline). In general, when you are trying to lose weight and reach your goals, it is a good idea to be watching sugar intake and try to eat as much low sugar foods as possible.

How Much Sugar is Too Much?

According to the American Heart Association, American adults consume an average of 77 grams of sugar per day, more than 3 times the recommended amount for women, and American kids consume 81 grams per day, equaling over 65 pounds of added sugar per year. All of this excess sugar is leading to many different health problems, as well as causing unnecessary weight gain in many American adults. In order to succeed in your diet and weight loss plan, you need to know how much sugar is too much. Once you are informed you can plan accordingly and work to decrease your sugar intake. The American Heart Association reports that men should consume no more than 9 teaspoons of sugar, which equals 36 grams or 150 calories. Women should consume no more than 6 teaspoons of sugar, which equals 25 grams or 100 calories in their daily diets. With the average adult consuming approximately 77 grams of sugar per day, a major overhaul needs to take place to get even close to those recommended numbers.

Is it ok to Eat Fruit?

Fruits are technically healthier sources of sugar because they come from natural sources. According to Medical New Today, “fruit tends to contain less sugar than sweetened foods. Almost everyone, including people with diabetes, could benefit from eating more fruit. This is due to the combination of vitamins, minerals, phytochemicals, and water it provides. Fruit contains two types of sugar: fructose and glucose. The proportions of each vary, but most fruits are about half glucose and half fructose. Glucose raises blood sugar, so the body must use insulin to metabolize it. Fructose does not raise blood sugar. Instead, the liver breaks it down”. If you are trying to decide what to eat, always opt for whole fruits versus a processed counterpart. The health benefits and nutrient components in fruit provide necessary nutrients to your diet and weight loss plan. It is important to note that fruits still contain some sugars and calories so they need to be tracked and incorporated into your diet accordingly—you can get too much of a good thing.

Are Artificial Sweeteners Better than Sugar?

Artificial sweeteners are used in many foods that are marketed as diet foods, because they cut down on the sugar content in the food and can be helpful when trying to eat a lower calorie diet. There are pros and cons to consumption of artificial sweeteners, as with any foods. Artificial sweeteners for the most part do not contribute to tooth decay and generally don’t affect blood sugar levels. But there are some critics who claim artificial sweeteners could increase chances of cancer, and there are studies that show individuals can ingest more than recommended because they might not feel as satiated with sugar substitutes than real sugar (Mayo Clinic). Whether you choose to use artificial sweeteners as part of your diet plan or not, make sure you educate yourself on the type of sweetener and any potential side effects.

Sneaky Sources of Added Sugar

Most people are aware that desserts, sweet treats and sodas are pretty obvious sources of sugar. But for those on a weight loss plan, it can be shocking to find out that even when they cut out added sugars, they are still consuming way more than the recommended daily intake. This is because even many savory foods have loads of sugar. The sources may surprise you, but here are some examples of foods with the highest “surprise” amounts of sugar:

Barbeque Sauce-12 grams

Marinara/Spaghetti Sauce-10 grams

Non Dairy milks (like almond milk)-15 grams

Baked Beans-10 grams

Peanut Butter-6 grams

Salad Dressing-15 grams

(The above examples are approximations, as brands can vary. Always check your labels before buying). As you see above, the sugars can add up quickly, even in these “savory” foods, which can really hinder success in your diet plan. Many companies are beginning to come out with lower sugar options, so take some extra time to read through labels before you make a decision on which item to purchase.

How to Reduce Your Sugar Intake

If you are like many Americans, you could benefit from decreasing your daily sugar intake. Some simple swaps can help you lower your overall daily sugar count:

1. Drink unsweetened soda water instead of drinking sodas, juices and energy drinks.

2. Choose plain unsweetened yogurt and add berries instead of the added sugar options.

3. Drink your coffee black or with no sugar added creamers or milks.

4. Make your own salad dressing with olive oil and vinegar instead of store bought options with added sugars.

5. Buy no sugar added oats and sweeten with fruit instead of sugary store bought options.

As a rule of thumb, it is always best to cook with whole foods in the home instead of with a higher sugar/fat processed option. Using lean meats, fresh fruits and vegetables and whole grains will help you reach your health and weight loss goals faster, as well as keep the weight off for good. If you struggle with sugar cravings and need some tips, check out our blog post on how to kick a sugar habit for good. We also recommend tracking your daily food intake because you will always make better choices with more awareness of your foods. There are many apps available that can make food journaling easier and help you make wise choices. As always, we recommend you step on your SureFiz scale daily to track your weight loss progress and to keep you on the right track to reaching your weight loss goals. We are here to help you along every step of your weight loss journey. Follow our social media accounts for more diet tips, workout advice and healthy recipe ideas.

How to Stop Overeating For Lasting Weight Loss

If the holidays have left you bloated from overeating, check out some simple ways to change your habits and see better results in your weight loss journey

As we begin to wrap up the holiday season of 2020, many Americans are evaluating their lifestyles over the past year and vowing to begin 2021 with healthier food choices. If you are one of many Americans who struggle with overeating around the holidays, you are not alone. But if you struggle to control quantities and eat too much on a regular basis, you can severely hinder your weight loss plan and end up gaining weight instead of losing. SureFiz trainer and health coach Jenn Ryan has some advice to help you successfully lose weight and control your eating as you begin the New Year.

1. Start a Food Journal

How to Stop Overeating and See Lasting Weight Loss Results

Writing your food down can help you with more awareness of what you are eating but it can also help you see quantities. There are many online journals and apps to help you track your food. Many of them also calculate calories, macros and activity so you can see how you are doing on a daily basis and make adjustments as necessary.

2. Get Rid of Distractions

It’s much easier to overeat when you are in front of the television with a bag of chips. In an hour you could have mindlessly eaten the entire bag! Snacking while distracted almost always leads to overeating. If you find that you are hungry while you are working or watching television at night, put a small amount of snack into a bowl so that you have a limit to how much you eat. Try to find something that has protein to help you feel satiated so that you will be less likely to overeat. If you need help fitting protein in your diet, check out our blog on Simple Ways to Add More Protein. And make sure you add those snacks to your food journal so you can track everything.

3. Eat Your Veggies First!

Eating vegetables at the beginning of the meal can help you feel full faster, and prevent overeating items such as bread or starchy, high carbohydrate foods. Vegetables are also a healthy source of fiber in your daily diet and they can fill you up before you binge on less healthy options. Since most vegetables are also very low in calories, feel free to eat as many as you want!

4. Measure your Food

Measuring your food ahead of time will also prevent you from overeating. It is very easy to “eyeball” an amount of food and think it’s a certain amount when it is actually much more. One example would be rice. 1 cup of rice has a whopping 200 calories and almost 50 grams of carbohydrates. If you accidentally pile 2 cups on your plate, you’ve added a lot of calories and carbohydrates that won’t necessarily make you feel any more full, but could likely be the difference between losing weight, maintaining weight or even gaining weight. You can use measuring cups or even a food scale to weigh your food before putting it on your plate.

5. Serve Yourself in the Kitchen

Family style dining at the table may seem cozy and inviting, but it could be derailing your diet plan. When food is in front of you and easy to grab, you are much more likely to reach for seconds or thirds. By measuring your food on a plate and bringing it to the table, you are less likely to reach for more once you finish your first serving.

6. Eat with Smaller Plates

If you’ve ever heard the saying, “my eyes were bigger than my stomach”, it can apply here. When you plate your food, you will likely fill the circumference of your plate, no matter the size. If you use a large dinner plate and fill it up, you will likely over feed yourself and eat more than you need. By using a smaller plate or even a salad size plate you can serve yourself much less food to begin with and if you feel you need more after, you can have a small amount more.

7. Don’t Overstock Your Pantry

If your pantry is full of your favorite snacks, treats, processed foods and sugar, you will likely reach for those items mindlessly through the day. When you grocery shop, be very mindful of all the items on your grocery list and try to buy simple, healthy foods. If you don’t have salty, high fat or processed snacks easy to grab, you won’t be setting yourself up for failure when those late night cravings hit. Your favorite snack foods are much more likely to tempt you when they are in your pantry. If you have to go to the store and purchase them, the likelihood goes down a lot.

8. Meal Plan

Planning your meals and thinking ahead is a great way to set yourself up for future success. If you set aside time at the beginning of your week when you are focused and intentional, you can avoid the last minute decisions made when you are busy and need to grab something easy and quick. Meal planning can also help you keep your calories down because you can set your plan based on calorie counts in recipes you find. Be sure to find recipes that are high in protein and low in sugars and saturated fats to help your body fuel and feel satiated for longer.

9. Eat Smaller Meals

Eating smaller meals and snacks at regular intervals throughout the day will help you maintain a regular, healthy blood sugar level and avoid a blood sugar crash that could lead you to feel starving and binge eat everything you see. Planning to eat 3 small meals—breakfast, lunch, and dinner with 2-3 small snacks in between can help you go too long in between meals. Make sure if you are busy and running around throughout the day that you have simple easy snacks with you in your purse or car. Protein bars are great for this purpose. They are simple to grab, easy to eat and packed with protein to keep you feeling full while you are out.

Overeating and mindless eating is easy to do, especially when you are trying to lose weight. It is not impossible to get control of your eating habits but it does take some mindful effort and planning. Using these tips to help you in your weight loss journey can help you find success in your program faster, and with better lasting results. These tips are helpful not only during a weight loss program but also for a lifetime of healthy habits. If you need advice on weight loss, diet tips, recipes and more, check out our website at surefiz.com.

How to Beat Sugar Cravings to Lose Weight

Eating too many sugary sweets can wreak havoc on a weight loss program. Here are some helpful tips to keep sugar cravings away to lose more weight.

Eating too many sugary sweets can wreak havoc on success in a weight loss program. Here are some tips to keep sugar cravings away and lose more weight.

How to Beat Sugar Cravings and Lose More Weight

Do you find yourself trying to eat healthy, then running to the pantry for a sugary treat by mid afternoon? No matter how hard you try to avoid sugar and sweet treats, temptations are everywhere. In order to reach your weight loss goals and keep the weight off, you need to keep the sugar cravings in check. While a sweet treat or random indulgence is not likely to completely derail your diet plan, regular treats and sugar binges will leave you struggling to lose the weight and keep it off for good.

Why does sugar affect us in this way?

Sugar cravings and the feeling of needing a sugar fix begins in the brain. According to nutritionist Gaby Vaca-Flores, The three main parts of the brain that control cravings and habits are the hippocampus, caudate nucleus, and the insula. The hippocampus controls memory, motivations and emotion, which in regards to sugar helps to remind you how eating sugar makes you feel, and can encourage you to continue to seek those feelings again by returning to eat more sugar. The caudate nucleus helps to form and sustain habits. So if you reach for a sugary snack at the same time each day or always associate it with a certain behavior, likely the caudate nucleus is helping with this motivation. The insula connects emotional responses to the experiences and feelings of eating sugar, which can be a driving factor in trying to fulfill emotional needs based on how sugar makes you feel. So when you feel out of control and unable to say no to a sugar temptation, you aren’t alone and the science supports your feelings.

How to Curb Sugar Cravings

Armed with this knowledge about the brain and its effects on your cravings, you can recognize and resist when you feel a craving coming on. Resisting temptation and reserving treats for special occasions will help you with long term success in reaching your weight loss goals. Here are some ideas to curb cravings and overcome the urge to eat sugar.

1. Eat a healthy, well balanced diet: Getting a vital balance of macronutrients (carbohydrates, protein and fats) along with healthy fruits and vegetables is not just important for your diet and weight loss program. It will also help your body remain in balance and reduce sugar cravings. It can also help to break up meals and eat more regularly throughout the day to prevent blood sugar spikes and crashes. When blood sugar is low, the body will want a quick form of fuel to get back into balance and this is often in the form of simple carbohydrates, or sugar. So if you find yourself craving sugar more when you are really hungry, you need to focus on keeping your body fueled with the right nutrients to prevent the craving in the first place. (webmd)

2. Get enough rest: Lack of sleep will also affect sugar cravings. If you are feeling exhausted throughout the day, the brain will tell you to reach for something quick for energy, and again you will likely reach for a simple carbohydrate or sugary treat to supply that sugar rush, or boost of energy. Another thing to keep in mind is that when you are tired, your decision making skills are weakened and you are much more likely to reach for a donut during your morning meeting rather than saying “no, thank you”. Getting enough sleep keeps your mind sharp and your energy levels naturally up, so you won’t be as likely to feel the need to supplement with sugar. (healthline)

3. Exercise: A healthy exercise routine is also an important habit for long term success in a weight loss plan, but it can help curb sugar cravings as well. Getting regular exercise helps boost energy, release endorphins and promote feelings of success. All of these factors will keep you motivated to stay on your diet plan and choose healthier habits. Something as simple as going for a walk or running a few sets of stairs can also keep your mind off a craving, keeping you from giving in.

4. Don’t have sugar in the house: Personal trainer Jenn Ryan says this is her number one advice to clients who struggle with sugar cravings. When you have your house stocked with easy to grab treats and sweets, you are making it way too easy to give into temptation when it arises. You are much more likely to give in to a craving if you have sugar in the house. If you have to get into the car, drive to the store, get out and purchase sweets, you are much less likely to go through with it.

Healthier Options

If you are truly craving sugar and need to eat something sweet, there are a few simple “swaps” recommended from webmd. They can help you feel satiated and full, yet providing your body with nutrients it needs and even helping prevent some future cravings.

Give in a little-Too much restriction in dieting can lead to disastrous binges later on. If you allow your body a small indulgence, such as a piece of chocolate or small cookie, you can feel satisfied without derailing your weight loss results. Just remember to limit yourself, if you are likely to binge you want to keep sugar stashes in hard to reach places so you can eat in moderation.
Replace milk chocolate with dark chocolate, higher amounts of cocoa means less sugar
Eat healthy fruits-berries, bananas, apples and grapes all have natural sugars and nutrients that your body can use.
Combine sugary treats with protein or high fiber carbohydrates: this will help the body feel full and balance any blood sugar spikes and crashes. Examples are almonds with some chocolate chips, banana and peanut butter, or trail mixes.

Crushing your sugar cravings doesn’t have to be impossible by following some of this advice. It may not happen overnight, so be patient with yourself and continue trying. We at SureFiz are with you on this journey and support you. Check out our other blogs for health and fitness advice, workout tips and many other stories to help you achieve the weight loss success you are working for. We also have our experts forum to help answer your toughest weight loss and exercise questions. Stay strong, motivated and committed–you will achieve your goals!

Healthy Tips to Get Your Best Night Sleep

Do you struggle to fall asleep or stay asleep? Here are some tips to help you sleep better and wake up refreshed and ready to tackle your weight loss program

Healthy Tips to Get Your Best Night's Sleep

Getting a good night’s sleep is imperative to success during weight loss. But many people struggle with sleep issues. They can range from troubles falling asleep, staying asleep or even just restless sleep during the night. And some sleep health issues such as sleep apnea, snoring and insomnia can have dangerous long term side effects for those who suffer. Many people in the past year have also attributed Coronavirus pandemic stress and anxiety to causing sleep disturbances. If you have suffered for years or only recently begun to feel the strain from sleep issues, there are some healthy, natural options to help you get a better night’s sleep.

Why is Sleep so Important?

Sleep is vital to well being, especially when working towards healthy weight loss goals. According to the National Institute of Health, “getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development”.

During sleep, many functions in the body heal and repair, including muscles. This can aid in injury prevention, as well as giving you energy to tackle your next workout. The brain also rejuvenates during sleep which is vital to daily function–not just at work or school but also in making healthy choices in a daily diet plan. If you are not getting enough sleep, you are more likely to turn to unhealthy sugary food options to help energize and fuel your day. This will backfire though, as the initial boost from sugar will lead to an energy crash later, not to mention added sugar will impede any success in your goal to achieving weight loss. Experts recommend a range of sleep based on age. According to the CDC, adults need a range of 7-9 hours of sleep per night. Children between the ages of 1 and 5 need anywhere from 10-14 hours of sleep, between daily naps and nightly sleep. Older children and teens need a range of 8-12 hours per night. Regrettably, many people don’t accomplish these hourly sleep goals for a range of reasons, but they are so vital to keeping your body strong, refreshed and ready to tackle everything in your day-from work to your fitness program to your healthy diet plan. If you are one of many who struggle with a good night’s sleep, try some of these tips to help you fall asleep and stay asleep:

Keep a consistent sleep pattern

Our bodies function in circadian rhythms. Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle. [source: sleepfoundation.org] Going to bed and waking up at the same time each day will help keep your body in a consistent sleep pattern, making it easier to fall asleep at the same time each night and keeping your body’s rhythm in sync allowing you to also easily wake up in the morning.

Limit Napping

A short 15-20 minute power nap can help rejuvenate and energize you, but long drawn out afternoon naps can actually disturb your sleep-wake cycle and make it harder to fall asleep at night. If you feel the need to lay down and rest, be sure to set an alarm or timer so that you don’t fall into too deep of a sleep and remain napping for too long. It can also be helpful to keep naps earlier in the afternoon, versus later in the evening or close to your intended bedtime.

Don’t Drink Caffeine Late in the Day

While caffeine may be the go-to drink first thing in the morning for many, it can be hindering your ability to fall asleep at night if you consume it too close to bedtime. According to Healthline, “consuming caffeine up to 6 hours before bed significantly worsened sleep quality. Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping”. If you’re looking for something to drink in the afternoon, decaffeinated coffee or tea can be an option. This will give you the comforting effects of an afternoon drink without the potential of disrupting your sleep patterns.

Try Supplements

There are many supplements on the market that can relax the body and help you fall asleep at night. One main supplement found to be helpful in many studies is melatonin. Melatonin is a hormone in the body that helps tell the brain it is time to go to sleep at night. Using a natural melatonin supplement in the ranges of 1-5 mg per night to help you sleep has been shown in many studies to aid in falling asleep and staying asleep. [source: Healthline]. Other supplements that have had positive results in some studies are lavender, magnesium, CBD, and gingko biloba. These supplements work to relax and calm the body, helping you feel ready to fall asleep when it’s time.

Cut the Midnight Snacking

Reaching for a late at night snack or late meal can hinder your sleep process. The body secretes hormones to help break down food and these processes can keep you more awake and unable to fall asleep. If you end up starving late at night, be sure to reach for smart choices. High sugar foods are a bad choice (not just for your diet plan, but also for sleep) but maybe a small glass of milk or a slice of turkey can be enough to fill you up without giving too much of a burst of energy late at night.

Set an Ideal Bedroom Environment

There are many aspects to a bedroom that can help you sleep at night. First and foremost is the comfort of your bed. It may be time to upgrade your mattress if you find that you are waking up with a sore back or neck every morning and it can certainly affect the quality of sleep you get at night. It is also important to keep a bedroom dark to help with circadian rhythm. Room temperature can be overlooked but is extremely important, as many people find it hard to sleep in too hot of an environment. The ideal room temperature may vary from person to person, but a general range to try is anywhere from 65-69 degrees fahrenheit.

Exercise Regularly

Regular exercise has many health benefits, beyond weight loss and building strength. It can also help you fall asleep and stay asleep. It is important to do your best to try and workout around the same time each day, and not to workout too close to bedtime. If you workout too late at night, your body is stimulated and energized and it can take some time to calm the body back down. SureFiz trainer Jenn Ryan recommends finishing your workout no less than 2-3 hours before your bedtime to allow time for heart rate to recover and allow for adequate protein and fuel intake for muscle recovery. If an evening workout doesn’t fit your schedule, try an early morning workout, which has many health benefits for your weight loss journey.

Reduce Liquids Close to Bed

Drinking a lot of water right before bed is a sure fire way to interrupt your sleep patterns. Increased liquid intake will increase urine output and lead to waking up multiple times a night. Having this sleep disruption on a regular basis will lead to problems in your sleep-wake cycle and lead you to feeling more lethargic during the day. To prevent this from happening, make sure you are drinking adequate amounts of water throughout the day, beginning right when you wake up. Keeping your body properly hydrated all day will help combat late night thirst and needing to drink large amounts of water at night. Try to stop drinking water 1-2 hours before bedtime to reduce the need to go to the bathroom in the middle of the night.

Turn off Electronics

There are many reasons to turn off those cell phones and televisions before bed, but a few important reasons that you should consider in regards to your health and wellness program. First of all, electronics emit a blue light that tricks your brain into thinking it’s daytime and can keep you awake. But another issue that can prevent a relaxing bedtime is social media, the news or anything that keeps your brain going at night. If you find that you need something to unplug at night, a nice magazine or book can help relax you without the addition of a blue light to keep you energized.

Sleep is so important for overall health and wellness, but especially when trying to lose weight and stick to a workout plan. While not all of these tips may be necessary for each individual, give some of these a try and see if they can help you with achieving restful sleep and waking feeling refreshed, ready to tackle your day. Visit surefiz.com for more weight loss and health advice to help you reach those fitness goals.

A Look into the Ketogenic Diet: Does it Work

The Ketogenic Diet has become one of the fastest growing diet trends in recent years. Here is a look into the effectiveness of the diet trend.

What is the Ketogenic Diet?

The ketogenic diet (keto for short), is a diet that highly restricts carbohydrates, moderately restricts protein and is high in fat intake. The concepts of the keto diet are very similar to other low carb diets, such as the Atkins diet that gained popularity in the late 1990s but has been in practice since the 1960s. Although keto sounds like a new diet concept, doctors have been using the ketogenic concept to treat patients with epilepsy since the early 1920s.

In the keto diet, carbohydrate intake is limited to 5-10%, fat intake can be anywhere from 60-90%, and protein intake moderately ranges anywhere from 15-20% of total calorie intake. When it comes to fuel in the body, carbohydrates are the preferred source. Once consumed, carbohydrates are converted into glucose for more immediate fuel needs, and excess carbohydrates are converted into glycogen and stored in the body for future fuel needs. When carbohydrates are so severely limited in the diet, the body has no choice but to use fat as its primary fuel source once the glycogen stores are depleted. During this process, fat is turned into ketones in the liver, which can supply energy for the brain. Once the body is in a ketogenic state, it becomes very efficient at burning fat. This can lead to large amounts of weight loss, especially in a person who has traditionally eaten the standard American diet, which generally consists of 50% or higher daily carbohydrate intake [Retrieved from: Healthline.com].

Benefits of the Ketogenic Diet

Many people who follow the keto diet see quick and drastic results for a few reasons. The immediate weight loss can be attributed to water weight loss. For every one gram of carbohydrates stored in the body as glycogen, the body retains 2-3 grams of water. As the body uses the glycogen, it expels all water stored and can feel like an initial boost to weight loss. Generally this leads to enhanced adherence to the ketogenic program, because of the feelings of success felt right away. Once the body enters a state of ketosis after about 2-3 weeks, the loss of fat can be substantial.

Another benefit of the ketogenic diet can be its ability to keep people feeling satiated, mainly due to the filling qualities of most fats, which can lead to eating less. Since a main component of diet success is ingesting less calories than used for fuel, this also contributes to feelings of success in the program. Many foods that are high in fats are also generally enjoyed foods-such as bacon, sausage, dairy/cheeses, and butter. The satiation and enjoyment can make it easier to adhere to such a restrictive diet plan.

What Foods Can be Eaten on the Ketogenic Diet?

Generally speaking, any high fat foods are allowed. This includes nuts, seeds, dairy (cheese, whole milk, sour cream, cottage cheese, greek yogurt with no added sugars), high fat meats (bacon, sausage, steak, pork) and non starchy vegetables, such as spinach, kale, broccoli. Other vegetables and fruits can be eaten very restrictively as part of a daily keto diet, but would need to be tracked precisely to keep overall carbohydrate intake at the ketogenic range of 5-10% of overall daily calories. All other carbohydrates such as breads, rice, quinoa, pasta, sugary fruits and desserts or pastries all need to be eliminated from the daily diet to ensure the body remains in ketosis.

Different Types of Ketogenic Diet

There are several versions of the ketogenic diet, including:

Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs
Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes. [Retrieved from: Healthline.com]

How Effective is the Ketogenic Diet?

The ketogenic diet can be very effective, but some precautions should be taken. One thing to remember is that since it takes two to three weeks to enter ketosis, the initial results are water weight lost. Depending on the person, fat loss may not be felt until anywhere from 2-4 weeks. So people beginning the ketogenic diet should be aware of these considerations. Another thing to be aware of is the long term weight loss effects on a ketogenic diet versus a higher carbohydrate diet have not been extensively studied. With the main principle of weight loss success being calories consumed in relation to calories burned, it is hard to quantify whether the ketogenic diet is any more effective than other diets that restrict calories or food intake. The long term effects of following a ketogenic diet have also not been studied to great length. Keeping the body in a ketogenic state for a long amount of time may lead to greater stress on other systems, such as the heart or liver, pancreas, or others. The level of saturated fat content in a standard ketogenic diet may also not be optimal for health. Due to the highly restrictive nature of the diet, it also can be hard for people to adhere to the low carbohydrate requirements long term [Retrieved from mayoclinic.com].

The Bottom Line

The ketogenic diet has many benefits and many supporters of the diet plan have experienced positive results. But just like any diet plan, it is recommended that people research and study all the positives and negatives before deciding to try the diet to decide if it is the right option. We also recommend always talking to a doctor before starting a diet plan, especially one that is as restrictive as the ketogenic diet.

Body Image: Unpacking the Terminology and its Effects

A person’s body image can either be positive or negative, or a mix of both. The importance of body image can affect many aspects of life.

What is Body Image?

Everyone has a body image, whether positive or negative. But what exactly is body image and how does it affect our daily lives? According to Psychology Today, “body image is the mental representation an individual creates of themselves, but it may or may not bear any relation to how one actually appears. Body image is subject to all kinds of distortions from the attitudes of one’s parents, other early experiences, internal elements like emotions or moods, and other factors” (Retrieved from psychologytoday.com). The concept of body image has been a large part of humanity all throughout history, with outside factors and trends shaping how an individual sees him or herself in relation to others.

Positive Body Image

Body image can be positive or negative. A positive body image involves looking at oneself as having value regardless of physical appearance. Medical News Today breaks it down below.

“Having a positive body image includes:

Accepting and appreciating the whole of one’s body, including how it looks and what it can do
Having a broad concept of beauty
Having a body image that is stable
Having inner positivity” (Retrieved from medicalnewstoday.com)

The ability to see oneself with acceptance and appreciation is at the forefront of a positive body image and can be foundational in having a strong sense of self worth and success in life that goes far beyond outward appearance. With a strong sense of self worth, a person can have the confidence to try new things, obtain further education or take a step into the unknown without the fear of failure.

Negative Body Image

A negative body image, on the other hand, can truly affect many aspects of life that go far beyond looks. Medical News Today reports that someone who suffers from body image could experience any of the following:

Comparing themselves to others and feeling inadequate when they do
Feelings of shame or embarrassment
Lack of confidence
Feeling uncomfortable or awkward in their body
See parts of their body, such as their nose, in a distorted way (Retrieved from medicalnewstoday.com)

These negative feelings associated with body image can truly hinder someone in many aspects of their life, and can also lead to more serious conditions or disorders. Although a negative body image tends to be more prevalent among women, many men also suffer from negative body image. Since women tend to be more willing to be open and share feelings in general, many men may remain quiet about their feelings of inadequacy and fear sharing these feelings with others or seeking help.

Outside Influences

Social media has also influenced body image in recent years, as images of supermodels or other attractive people are bombarding news feeds and can affect a person’s view of beauty or how they think they should look. However, this is not a new concept—even before the birth of the internet and social media the influence of community perception of beauty has had an effect on personal self-worth. Humanity has always had an awareness of beauty and physical looks and what goes along with it. In past eras, carrying extra weight was associated with wealth, and as such being heavy set, or carrying extra weight was more desirable. In our current society, having a small frame and being associated as “skinny” is trendy and thus more desirable. With society and trends directing what is seen as beautiful, it can affect a person’s body image when he or she doesn’t fit that mold.

Other Disorders

When a negative self-image permeates a person’s thinking, the results can be far reaching. It can even lead to deeper, more serious disorders. Healthline explains that, “People who are extremely dissatisfied with the way their bodies look have a greater risk of developing:

mood disorders
body dysmorphic disorder
disordered eating
muscle dysmorphia
lower self-esteem
relationship problems
self-harm tendencies

Also, people with social anxiety disorder, generalized anxiety disorder, obsessive-compulsive disorder, and major depressive disorder may have a distorted, negative body image” (Retrieved from Healthline.com). With many of the above disorders having potential long term, serious side effects, it is important to recognize areas of negative body image addressing them.

How To Improve Body Image

There are a number of ways to work on improving body image; ranging from small, simple at home tips to therapy or medications. Here are some options that can help with turning a negative body image into a positive one:

Create lists of multiple positive body attributes
Redefine beauty in a less superficial way
Choose to be surrounded by positive, uplifting people
Writing down negative self thoughts and consciously changing them to positive
Volunteering or performing activities that help others
Taking a break or minimizing time on social media
Finding activities that move the body and can help with awareness of what the body can do, not just what it looks like. (Retrieved from: Healthline.com)

If some of the above exercises aren’t working after some time of practicing, it may be necessary to explore other options and seek professional help. Many psychologists and psychiatrists have techniques that can improve body image, as well as the option to prescribe medication if necessary to work on some underlying causes or roots of negative body image. It is possible to improve body image and to be able to see the positive attributes that the body offers, much beyond superficial appearance or body size.

Tips to Help You Beat Winter Depression

As the days get shorter, colder and darker, many Americans suffer from seasonal depression. Here are some tips to help you get through hard winter months.

Seasonal Affective Disorder

If you feel like the winter months and darker days make you feel sad, anxious or fatigued, you are not alone. Many people explain feelings of sadness that increase in winter months. Healthline describes this as follows; “If the changing seasons leave you feeling sad, anxious, empty, or experiencing other negative emotions for most of the day, nearly every day, you may have seasonal affective disorder (SAD) — a condition now officially termed major depressive disorder with a seasonal pattern. ‘Symptoms of this recurrent form of depression most often emerge during the darker winter months, then disappear as days grow longer and brighter come spring’, says Ken Duckworth, MD, medical director for the National Alliance on Mental Illness (NAMI) and assistant clinical professor at Harvard University Medical School in Boston.

It is very common as the days get shorter and darker for the feelings of sadness to increase, and many areas also experience harsher weather changes with winter, forcing them to stay indoors. With the coronavirus pandemic affecting everyone more now than ever, feelings of hopelessness and depression are incredibly commonplace no matter which climate you live in. If you’re wondering how to beat the winter blues, there is hope. Here are some natural, cost effective remedies that can help you weather the winter and see some light on the other side.

Get Moving

One of the easiest, cheapest ways to cure the winter blues (or any blues) is to get some exercise. “Exercise is incredibly beneficial for mental health”, states SureFiz trainer and health coach Jenn Ryan, “Beyond the feelings of accomplishment after a good workout, exercise also boosts endorphins, serotonin and the feel-good hormones in the body. Regular exercise also clears the mind and reduces stress, making you feel like you have the strength to tackle any hard things in life. In addition, exercise can help you sleep better and get the rest you need to feel better”. She suggests trying a simple 30 minute walk, jog or bike ride to get outside. If you have access to a set of stairs, try our simple stair workout ideas to get sweaty and move the body out of depression.

Supplement with Vitamin D

Vitamin D has many health benefits. It’s main job in our bodies is to promote calcium absorption and strengthen bones but it can also help with the following functions; muscle strength, immune boosting, fight inflammation, strengthen oral health and even aid in weight loss. One of the benefits found in recent years has been the benefit of fighting depression. Vitamin D is also called the sunshine vitamin, as we can get vitamin D from sunlight. Researchers in the journalNeuropsychiatry found “a significant relationship between depression and vitamin D deficiency.” Many people who supplement with vitamin D notice a difference in mood and feelings of wellness, as well as the ability to stay healthy.

Eat Right

Getting a healthy diet is another highly recommended way to combat seasonal depression. “The body needs vital nutrients, and the best way to prevent deficiencies is to get them through real food”, says Jenn Ryan. When you fill up on comfort foods filled with fat, sugar and processed chemicals, they may taste good and initially fill a void, but eventually can lead to worse feelings of indigestion and sluggishness. Instead, she recommends that you fill your plates with plenty of colorful fruits and vegetables, whole grain, fiber filled grains, healthy proteins and fats such as avocado. By eating healthier more balanced foods, you will not only feel satiated when needed but will avoid the after feelings of guilt and fatigue. With healthy fuel, you will be able to have energy to get out of bed and face the day.

Light Boxes

UV light boxes can also be a great way to help fight against seasonal depression. When the winter months bring cold, darker days, many people don’t get the daylight or vitamin D that they need each day, as we mentioned above. Light therapy boxes can help with this by emitting a light mimicking outdoor sunlight. According to Better Health, “Light therapy, also known as bright light therapy or phototherapy, is a therapeutic method that can be used to treat seasonal affective disorder. It can also treat other conditions as well, including other types of depression, sleep disorders, and other conditions. It can even be used for other issues that may mess with your internal clock, such as jet lag or adjusting to a nighttime work schedule…light therapy uses a light therapy box that gives off a bright light. The light is meant to mimic natural outdoor light”. By sitting next to the light each day, many people feel a lift in their mood and reduction in symptoms of seasonal depression.

Journal

Writing in a journal can be a cost-effective, simple way to fight depression. The ability to focus your thoughts and bring pen to paper is extremely effective in clearing the mind, helping with focus and feeling better. It is a common practice that has been around for many years, and getting your thoughts out can often help you sort through them and find a solution. Finding a nice, quiet place to write out your thoughts and feelings can help make it a routine in your weekly life. Once your feelings are sorted out on paper, the mind has clarity and can often help boost emotions, with feelings of being able to tackle the hard things in life.

Healthy Foods For A Strong Immune System this Winter

A strong immune system has many components, including a healthy daily diet. Here are some foods to try to help you stay healthy through the winter.

A strong immune system has many components, including a healthy daily diet. Here are some everyday foods you can eat to help you stay healthy through the winter.

Healthy Foods to Keep your Immune System Strong this Winter

The body’s immune system is it’s first defense against illness. When it comes to preventing colds, flus or even the coronavirus, keeping the body strong and healthy is of utmost importance. You don’t need to reach for expensive vitamins and supplements to keep your body strong. There are many healthy foods that you’ll find easy to incorporate into your daily diet and weight loss program.

What makes an immune system strong?

When it comes to keeping your immune system strong and thriving, several components are important to keep in mind. The immune system isn’t single faceted, but a complete system in the body that depends on a lot of factors to function well. Some of the main ways you can help your immune system stay strong are:

Get enough sleep
Quit smoking cigarettes (or don’t start)
Exercise regularly
Try to minimize stress
Practice good hygiene-washing hands, etc.
Maintain a healthy weight
If you drink alcohol, do so in moderation
Eat a variety of natural, healthy foods-especially fruits and vegetables
Keep sugar intake low, avoid unnatural sources

Working on all of the above areas can help keep your immune system strong and ready to fight off any illness or infection, but when it comes to eating healthy some foods are definitely superior in their immune-boosting qualities. Focus on foods that are high in antioxidants, vitamin C, vitamin D, and zinc. The key is getting a good variety of these foods to keep each of these nutrients strong in your body.

Antioxidants

“Antioxidant” is a word used a lot in the health and fitness world. But what does it really mean? Broken down, according to veryhealthy.life, the anti means against and oxidant refers to something that will chemically combine with oxygen. This means that antioxidants prevent oxidation against free radicals. When there are free radicals within the body they can cause a chain reaction that causes damage to the cells. Antioxidants can help keep your cells strong against this free radical damage. Some popular foods that are high in antioxidants are:

Raspberries, cherries, apricots, cranberries and watermelon
Broccoli, spinach, artichokes,
Rosemary, oregano, thyme
Kidney beans
Turmeric
Acai powder
Allspice, cinnamon, cocoa powder

By combining many of these fresh fruits, vegetables and spices together, there are many easy and creative ways to get more antioxidant rich foods into your diet.

Vitamin C

Vitamin C might be the most common vitamin known to fight illness and aid in recovery well. Because the body cannot produce or store vitamin c, it has to be sourced through the diet, and finding daily sources in a variety of foods can help ensure you are getting enough. When you think of vitamin c you might immediately think of oranges or other citrus, but many other foods are high in vitamin c that may not have come to your mind. Here are some great healthy food options that give a boost of vitamin c:

Red pepper, green pepper, green chile pepper
Oranges, strawberries, papaya, guava
Broccoli, potato, brussels sprouts, cauliflower
Lemon, grapefruit, kiwifruit, mango

Vitamin D

Vitamin D has been known for many years to promote bone growth and absorb calcium. Recent studies have also shown a link between vitamin D and other important body functions, including a healthy immune system response. “Vitamin D deficiency has now been linked to breast cancer, colon cancer, prostate cancer, heart disease, depression, weight gain, and other maladies. These studies show that people with higher levels of vitamin D have a lower risk of disease” (webmd). The body can produce vitamin D, but only after skin exposure to sunlight for an extended period of time. Unfortunately, those who live in less sunny climates can be at a higher risk of vitamin D deficiency. Even those who live in sunny areas may still have vitamin D deficiency if they spend a majority of their time indoors. Recent studies have been conducted on the potential role vitamin D may have in the immune response to COVID-19. Although more research needs to be done, studies show positive results that link vitamin D to the immune system strength needed to fight the coronavirus and other diseases. If you are not able to get enough sunlight daily, these foods can help to supplement vitamin D in your body:

Salmon
Herring, sardines, cod liver oil
Egg yolks
Mushrooms
Fortified foods with vitamin D, such as cow’s milk, soy milk, orange juice, cereals and oatmeal.

Getting vitamin D from all natural sources such as the sun and natural healthy foods is always the best way to give the body what it needs on a daily basis.

Zinc

Zinc is an essential trace mineral that plays an important role in the body, including slowing the aging process and providing an antioxidant barrier against free radicals. The body doesn’t need large amounts of this mineral for healthy function, so it is an easy nutrient to supplement with a healthy diet. Keep in mind that animal foods are the best sources of zinc compared to plant foods, like vegetables, because zinc bioavailability (the fraction of zinc that’s retained and used by the body) is high in foods like animal meat and seafood (draxe.com). That doesn’t mean animal foods are the only source, but combining animal and plant sources can help guarantee you’re getting all you need in your daily diet. Some of the foods highest in zinc are:

Grass-fed beef, lamb, chicken
Pumpkin seeds, hemp seeds, cashews
Chickpeas, lentils, almonds
Kefir, yogurt, ricotta cheese
Mushrooms, spinach, avocado

By working at maintaining a healthy immune system through the winter months, you can do your best to stay strong and able to fight any viruses that come your way. Choosing a variety of foods from all of these categories will help you feel better, stay stronger and promote healthy weight loss as part of your overall diet plan. Holistic health is not just about weight loss or physical appearance, but about the functions of the entire body. By keeping all of your systems strong you can feel better from the inside out.

A Breakdown of the Body Positive Movement

A look into to Body Positive Movement and why it’s become so popular, and how it fits into your weight loss program.

A look into the Body Positive Movement, why it’s become so popular, and how it fits into your weight loss program

A Breakdown of the Body Positive Movement

Body Positive Movement is a trend that’s gained a lot of momentum lately, but where did it come from? Is it a new concept? According to Wikipedia, “Body positivity is a social movement initially created to empower and shed light on plus size women and men, while challenging the ways in which society presents and views the physical body. The movement advocates the acceptance of all bodies regardless of physical ability, size, gender, race, or appearance”(Wikipedia.com). The concept of body acceptance isn’t brand new, it has roots as far back as the 1850s-1890s in the Victorian Dress Reform Movement. The concept behind that movement was attempting to put an end to women having to modify their waistlines through corsets. In more recent history, the Fat Acceptance Movement began gaining momentum in the 1960s, and The National Association to Advance Fat Acceptance was first established in 1969 and continues to work to change how people talk about weight. This movement is designed to put an end to the idea of “fat-shaming” and making overweight or obese people feel guilty for their weight.

Currently, Body Positive is a term used all over social media, in ad campaigns such as Dove, Aerie and Victoria’s Secret, and even in the featuring of more overweight models in magazines. The popularity of the movement has led many clothing companies such as Lululemon and Fabletics to use a variety of sizes in the models wearing their clothing. But there is some controversy involving the movement. Some health experts, trainers and others in the health and fitness industry claim that this encourages people to continue living an unhealthy life with long term consequences. Some fear that those who are overweight or obese could use it as an “excuse” to not attempt a weight loss program or try to get healthy. Although the main concept behind Body Positivity is an affirming message of acceptance, self love and respecting others no matter how they look, like most things it can be taken too far.

So what does that mean to you and me? According to Jenn Ryan, SureFiz Trainer and Health Coach, you should take the positives out of the movement but not take it too far. “The Body Positive movement has so many good qualities. The message of self-care, self-acceptance and respect for others at all sizes should be universally practiced in our culture. But if someone is going to use it as an excuse to stay sedentary, eat whatever unhealthy foods they want and generally ignore diet advice, then I would say they are taking it too far”. Many people already struggle with adhering to a diet and exercise plan for weight loss, so adding in a movement encouraging people to stay unhealthy could be taking away from people reaching their health goals.

In general, she suggests that to maintain a healthy lifestyle and reach your fitness goals, you should set a goal for yourself, work at eating healthy, whole foods with lots of fruits, vegetables, whole grains and lean proteins. Cutting back on processed foods, sugars, tobacco, alcohol and soda will not only lend itself to a healthy weight but will also help other functions of the body-heart health, lung health and overall longevity of life. At SureFiz, we offer a comprehensive program that will not only track your weight, body fat, muscle progress and more, but also give you the tips and help you need to reach your goals and live a complete, healthy life at any size that is healthy for you!

All About Intermittent Fasting and How to do it

Intermittent fasting has become one of the most popular lifestyle trends for weight loss and improving overall health

What is intermittent fasting?

Is it the same as starvation? According to DietDoctor, fasting differs from starvation in one crucial way: control. Starvation is the involuntary absence of food for a long time. This can lead to severe suffering or even death. On the other hand, fasting is the voluntary avoidance of food for spiritual, health, or other reasons. It’s done by someone who is not underweight and has enough stored body fat to live off. When done correctly, fasting should not cause suffering, and certainly never death.

According to Healthline, intermittent fasting is an eating pattern that cycles between periods of fasting and eating. It does not specify which foods you should eat but rather when you should eat them. It is not a diet in the conventional sense but more accurately described as an eating pattern. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.

Fasting itself has been practiced from thousands of years ago by different cultures and religions. People who still fast for cultural or religious reasons claim that fasting improves their focus, concentration and clarity. There’s also a ton of promising intermittent fasting studies done on rats. They are all reporting positive results-such as weight loss, improved blood pressure, cholesterol, and blood sugars. However, according to Harvard Health Publishing, the studies in humans almost across the board have shown that intermittent fasting is safe and incredibly effective, but really no more effective than any other diet. Aside from that, many people find it difficult to fast and keep it as a lifestyle.

How does intermittent fasting work in weight loss?

When we fast, there are several things in our body on the cellular and molecular level. One of the things is that our body will adjust hormone levels to make our stored body fat more accessible. The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains, are quickly broken down into sugar that our cells use for energy.

If our cells do not use the sugars, we will store it in our fat cells. Sugar can only enter our cells with insulin, which brings sugar into the fat cells and keeps it there. When we stop eating, our insulin levels go down and our fat cells can then release the stored sugar, to be used as energy. The entire idea of intermittent fasting is to allow the insulin levels to go down far enough and long enough that we burn off our fat. Not only that, when we fast, our human growth hormone levels go up and our body’s cells also change the expression of genes and initiate important cellular repair processes. So scientifically, there are major health benefits in fasting aside from weight loss.

A 2014 study found that this eating pattern can cause 3–8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies (1).

How to do intermittent fasting correctly

According to Healthline.com, there are few different ways of doing intermittent fasting. The main idea is splitting the day or week into eating and fasting periods. During these fasting periods, you eat either very little or nothing at all.

These are the most popular methods:

The 16/8 method: it involves skipping one of your meals in a day (typically breakfast or dinner) and restricting your daily eating period to 8 hours only. Then you fast for 16 hours in between.
Eat-Stop-Eat: it involves fasting for 24 hours, once or twice a week.
The 5:2 diet: you consume only 500–600 calories on two non-consecutive days of the week, but eat normally on the other 5 days.
Alternate-day fasting: you fast every other day.
The warrior diet: you eat small amounts of raw fruits and vegetables during the day and eat one huge meal at night.
Spontaneous meal skipping: simply skip meals from time to time when you feel like it (spontaneously).

By reducing your calorie intake, all of these methods should cause weight loss as long as you do not compensate by binge eating during the eating periods. The 16/8 method is the most popular intermittent fasting method. People find it to be the simplest, most sustainable, and easiest to stick to. If you have ever eaten dinner, then slept late, skipped breakfast and gone straight to lunch on the next day, then you have probably already fasted for 16+ hours.

During fasting, you still can drink zero calorie liquids such as black coffee, tea, water, and other non-caloric beverages. You may also have supplements which are best taken with meals.

What are the side effects of intermittent fasting?

Intermittent fasting is certainly not for everyone. According to DietDoctor there are certain people who should not try intermittent fasting, such as:

People who are underweight (BMI < 18.5) or have an eating disorder like anorexia.
People who are pregnant
Breastfeeding mothers
A child under 18 years old

There are some people with the following conditions who can probably fast, but may need medical supervision:

People with diabetes mellitus type 1 or type 2.
People who take prescription medication.
People who have gout or high uric acid.
People who have any serious medical conditions, such as liver disease, kidney disease, or heart disease.

For normal and healthy people, hunger is the main side effect of intermittent fasting. In the beginning, they may also feel a little weaker and their brain may not perform as well as they are used to. But this is just temporary. After some time, your body will adapt to the new eating routine.

According to Healthline, there is some evidence that intermittent fasting may not be as beneficial for women as it is for men. Some studies in rats have found that intermittent fasting can make female rats emaciated, masculinized, infertile and cause them to miss cycles. There is no human study on this topic yet. However, there are a number of anecdotal reports of women who experienced absence of menstrual period when they started doing intermittent fasting and went back to normal when they resumed their previous eating pattern. For these reasons, women should be careful with intermittent fasting. Especially if you have issues with fertility and/or are trying to conceive, consider holding off on intermittent fasting for now.

Intermittent fasting is not something that anyone needs to or should do. Some people do not like the adjustment of lifestyle and it can be difficult to maintain, especially in their social life. Intermittent fasting is great for some people, not others. The only way to find out which group you belong to is to give it a try. If you enjoy doing it and find it a sustainable option of dieting, it may be a good idea to keep it.

If you need another option than dieting to lose weight, you could tune in the SureFiz app because we are going to launch meal plan features that are personalized and adjusted based on your body composition data. Subscribe to our newsletter to get yourself updated.

Source: Healthline, DietDoctor, Harvard Health Publishing

Pros and Cons of Fasted Cardio in Weight Loss

What is fasted cardio and is it better for success in a weight loss program?

Fasted Cardio has become a buzzword in recent years in the fitness world, but what is it really? And can it be part of an effective weight loss routine? Overall, a simple definition of fasted cardio is a cardiovascular exercise that increases your heart rate sufficiently after depriving the body of food for longer than 8-12 hours. Most often this involves a first thing in the morning workout, as that is commonly when people skip meals for this length of time. Many athletes and avid gym-goers use this technique to increase their potential fat burning capacity.

What Does Science Say About Fasted Cardio?

The concept behind fasted cardio has to do with fuel storage. When a person has fasted overnight, the body doesn’t have fast energy (food) or quick reserves ready to go. Because of this, the metabolic system has to tap into fat storage in the body, and supporters believe that this leads to higher fat burn and overall weight loss. But what does science say? According to Women’s Health, “a meta-analysis from 2018 found that eating before a workout helps people perform aerobic work for longer than in a fasted state, though skipping a snack pre-workout could potentially have some metabolic advantages”. Other studies have found similar results and led to some inconclusive answers for those seeking fasted cardio in their weight loss. Brad Schoenfeld, PhD, C.S.C.S, a graduate program director of human performance and fitness at Lehman College states that an “important note to consider is how your body uses fat. First, there’s fat oxidation,which means actually burning fat. And then there’s fat breakdown, where fatty acids get released from fat cells and then move throughout the body. It’s questionable whether fasted cardio actually works to burn more fat, even if it does break it down. And those fatty acids are just returned back to fat cells for storage”.

What Does This Mean for a Workout?

One thing to keep in mind is the variability of workouts. A short, 30 minute elliptical session needs a lot less fuel than a 20 mile marathon training run. Trying to fast before cardio with a long training session ahead could lead to low performance, lack of energy and endurance or even digestive disturbances if too much depletion happens too fast. And many people find it to be very exhausting. It can be hard to put full effort forward in any routine when the fuel tank is running on fumes.

There are people on both sides of the fence when it comes to fasted cardio. Some love it, some hate it. With inconclusive evidence proving that it actually aids in overall fat loss, the bottom line is to go with what works for you. There are people who simply cannot have food in their stomach before a workout due to stomach sensitivity, so in those cases trainers recommend eating at least 1-2 hours before a workout. This gives the body adequate time to process and breakdown the foods eaten without causing gastrointestinal distress. The calorie amount depends on the length and intensity of the workout, but in general a small meal or snack consisting of 1-200 calories will suffice. Some good pre-workout snacks could be a banana, a small piece of wheat toast with 1 tablespoon of peanut butter, 1 cup of grapes, a small handful of almonds, etc. These foods all fill the body with necessary nutrients and give the body enough fuel to power through a tough workout session.

Weight loss programs, trends and diets can be challenging to understand, especially with how much information is available. SureFiz can help! Our intuitive weight loss program can help you with goal setting, redirect your path with our “GPS of weight management”, and give you advice along the way! Be sure to check us out and join our SureFiz team to see your results grow and weight loss success happen!