By Stefan Ianev While it is true that the majority of individuals (I would say about 70% of the population) will respond best to a moderate carbohydrate diet, the meal timing of those carbohydrates and their daily calories can make a difference for some people. The literature is split fairly evenly...
By Stefan Ianev Our gut microbiome is made up of trillions of bacteria and other microorganisms that reside in the lower intestine and colon. The microbiota plays a huge role in our health and serves many important purposes such as strengthening gut integrity and shaping the intestinal epithelium, digesting fibre,...
By Stefan Ianev High protein diets are often recommended for the purpose of building muscle and aiding weight loss. That is because dietary protein increases muscle protein synthesis, decreases muscle protein breakdown, improves satiety and glycaemic control, and increases metabolic rate. As a result, high protein diets have been shown to...
By Stefan Ianev We’ve talked about what a diet break means in the past and how they can improve weight loss efficiency, provided calories are brought up to a level which is sufficient to mitigate or even reverse some of the negative metabolic adaptations associated with caloric restriction.However, simply incorporating...
By Stefan Ianev The reverse diet is a hot topic these days, and for good reason!With so many people going on crazy 8-week challenges and jumping from one diet to another, most end up gaining back all the weight they lost and often more. Many hit a plateau before they...
By Stefan Ianev Detox is a hot topic these days and one of much controversy. Removal of toxins from the body has been an integral part of Ayurvedic, yogic, and naturopathic medicine for many years.Detoxification therapies are commonly recommended because of the increased exposure to toxic chemicals in the environment...
By Stefan Ianev The consumption of alcohol plays an important social role in many cultures around globe. Of course, this raises the prominent question - does alcohol affect fat loss? Unfortunately, heavy alcohol consumption has also been linked to increased total and central adiposity or fat storage [1,2].At nearly 7...
By Stefan IanevProtein is often regarded as the most important macronutrient. In fact, in Greek, the word protein means ‘of prime importance’.That is because protein is the only macronutrient directly responsible for increasing muscle protein synthesis. In addition to that there are many other important roles protein plays in...
By Stefan Ianev When it comes to nutrition periodization for fat loss, the most important thing is overcoming the increased metabolic efficiency which occurs in response to prolonged caloric restriction. Increased metabolic efficiency means that the body becomes more efficient at conserving energy, so your previous caloric intake and activity level...
By Manny Laris If your client’s goal is to lose weight and achieve an epic transformation, do you think it should be a quick or slow process? If you believe it should be the latter, you might be surprised to know it can sometimes be detrimental to the long-term success...
