Solon: Dietary strategies to lose fat for summer

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By Pio Solon

Fitness Station

Saturday, March 28, 2015


HEY, guys!

We talked about Carb Cycling last week, and this week we will end this series up with the newest trend called Intermittent Fasting.

What: Intermittent Fasting

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Why: The theory goes like this: our bodies don’t go to the fat-burning state until 12 hours of no food.

How: Eight-hour feeding periods and a 16 hour fast. For most people the schedule would look like the one below.

Eat at 12 noon, snack in between, and eat your last meal before 8 p.m. If possible train before your first meal of the day so as to maximize fat loss, because you’re in a fat burning state (no glycogen and glucose), you will be running on fat metabolism.

This is the method I’ve been recommending. Why? There’s little prescription on what you’re supposed to eat as long as it fits within your eating window. Some people actually consume more calories this way, leading to fat loss but gains lean muscle mass. For some who would want to lose weight, simple, just cut down on calories within the feeding window. You actually don’t have to think of what to eat as much, thus cutting down on the hassles of food preparation. Also it doesn’t take as much a toll on your social life, as you’re still able to eat at lunchtime, dinner time, again as long as you’re eating within your window.

A few pointers with regards to dieting:

1. It seems like most diets are pointing now toward less simple sugars. A few years back, fat was the enemy, now it is carbohydrate. I wonder if we will start demonizing animal protein a few years from now. Well, some vegetarians do.

2. Processed food is getting the disdain it deserves. A few decades ago, processed food nowadays would be considered as waste and unfit for human and animal consumption. But some very smart people found a way to make money out of food wastage, hence processed food we see today.

3. Vegetables and lean protein are king and queen. This is common with all diets nowadays. It seems like you cannot be a legitimate dietary trend if you don’t have lean protein and vegetables in.

4. There is no unified view on dairy consumption. Some advocate for it, some do not. The argument is because we are the only species to consume milk after infancy. I’m not sure what to believe with regard to this. I guess if it’s not broken there’s no need to fix it.

5. There is no such thing as the best approach. In the end, the best nutritional strategy is one you can sustain, with little barrier to entry, not too many frills, and is based on sound nutritional and physiological principles.

Published in the Sun.Star Cebu newspaper on March 29, 2015.

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