Tag Archive: research


DUDE talk


Click here to watch video “DUDE talk”
To all my friends, followers and subscribers…DUDE TALK is a video series where I chat about guy stuff and anything and everything, interacting with my website, Facebook and YouTube friends and followers. So if there is anything (fitness or otherwise) that you want me to chat about, just leave a comment and I will cover it in an upcoming video. If you want your name and photo included in the video (as reference to who posted the topic) just add your pic in the comment or email to me (gertlouwljc@hotmail.com) and you will featured in the video.

Have a great day all!

Remember to train hard!

Gert Louw

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Water controlling APPETITE & SPEED UP FAT-LOSS

Various studies have found that water intake have a significant impact on suppressing appetite and speeding up fat-loss.

Although drinking water just before, during or immediately after eating might have a negative effect on food and nutrients absorption, there is some evidence that drinking water before or during a meal may help aid weight loss when used in conjunction with a calorie-controlled diet.[1]

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Drinking water prior to each meal may actually help in appetite suppression. Although this was believed to be the case for many years by dieticians, it was only recently that the approach was subjected to a scientific randomised controlled trial to see how much effect it had:

  • A 2008 study concluded that drinking water is associated with weight loss in overweight dieting women independent of diet and activity.[2]
  • A 2009 study concluded that consuming 500ml water prior to each main meal (combined with a hypocaloric diet), leads to greater weight loss than a hypocaloric diet alone in middle-aged and older adults. [16]
  • A 2010 study concluded that people who consumed two cups (500 mL) of water right before eating a meal ate between 75 and 90 fewer calories during that meal.[3]
  • A 2011 study conducted on middle-aged and older adults (aged ≥40 years) given 500 mL 30 minutes before meal 3 times daily for 12 weeks found that the individuals lost 2 kg body weight compared to the control group.[6]
  • A 2013 study conducted on adults 18-23 concluded that when they were given 500 mL given 3 times daily for 8 weeks they lost body weight.[7]

 

Water controlling BASE METABOLIC RATE

Various studies have found that water intake have a significant influence on the bodies base metabolic rate, the rate at which the body burns energy.

  • A 2011 study conducted on obese children concluded that water drinking on resting energy expenditure was significant.[4] Pediatricians agree that hydration in children may be optimal only in breastfed infants.[5]
  • Another study found that drinking 500 ml of water increased metabolic rate by 30% after 30-40 min with a total thermogenic response of 100 kJ (24 kcal). About 40% of the thermogenic effect originated from warming the water from 22 to 37 °C.[9]
  • However, a later study in 2006 states that approximately 500 mL 3 °C cold water caused only increase in energy expenditure by 4.5% for 60 minutes.[10]
  • Michael Boschmann, MD, and colleagues from Berlin’s Franz-Volhard Clinical Research Center tracked energy expenditures among seven men and seven women who were healthy and not overweight.

After drinking approximately 17 ounces of water, the subjects’ metabolic rates — or the rate at which calories are burned — increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.

The study also showed that the increase in metabolic rate differed in men and women. In men, burning more fat fueled the increase in metabolism, whereas in women, an increased breakdown of carbohydrates caused the increase in metabolism seen.

The researchers estimate that over the course of a year, a person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories, for a weight loss of approximately five pounds. They note that up to 40% of the increase in calorie burning is caused by the body’s attempt to heat the ingested water.

 

Water controlling DIET BEHAVIOUR

Research by Barry Popkin et al. has shown that people who drink lots of water eat more vegetables and fruits,[11] drink fewer sugary carbonated beverages, and consume fewer total calories.[12] The reason for drinking less sugary beverages would likely be that the increased water substitutes for them in the diet, quenching the thirst so that the person does not feel as much need to drink sugary beverages.

Increased water consumption, or replacement of energy-containing beverages with energy-free beverages,[13] or consumption of water-rich foods such as fruits and vegetables with a lower energy density,[14] may help in weight management.

 

Other water benefits

Apart from above significant fat-loss aspects of higher water intake, water adds to the following in the body:

  • Smoother bowel movements and less constipation.
  • Better muscle tone – the less dehydrated the muscles the better they can function and the fuller they look.
  • Water helps clean the body from waste. Healthy amounts of water will decrease colon cancer, breast cancer and bladder cancer by 70%!.
  • Water plays a significant role in kidney health. Higher water intake lessen the pressure on the kidneys especially for the bodybuilder taking in excess food and supplements.
  • Healthier skin, teeth, bones and joints.

 

How much to drink?

Everyone is preaching 8-10 glasses per day. However, there is no real science behind it. From experience by dietitians and the bodybuilding community, it is suggested not less than 4L water per day for men and 3L water per day for women. However bodybuilders should, due to the higher protein and supplement intake, drink closer to 6L water a day to make sure proper hydration for training and kidney health. Less than these suggested amounts and the body tends to hold back water.

 

The following extract from an article by Ron Kosloff:

 

Stay away from soda pop, an almost lethal poison. Listed below are several reasons why:

  • To clean a toilet, pour a can of cola into the toilet bowl and let it sit for one hour, and then flush clean.
  • The carbonic and phosphoric acid in cola removes stains from vitreous china. To remove rust spots from chrome car bumpers, rub the bumper with a rumpled-up piece of aluminum foil dipped in cola.
  • To clean corrosion from car battery terminals, pour a can of cola over the terminals to bubble away the corrosion. (One at a time, though – don’t electrocute yourself!)
  • To loosen a rusted bolt, apply a cloth soaked in cola to the rusted bolt for several minutes.
  • To remove grease from clothes, empty a can of cola into a load of greasy clothes, add detergent and run through the regular cycle. The cola will help loosen the grease stains. It will also clean road haze from your windshield.
  • The active ingredient in cola is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis and arthritis.
  • To carry cola syrup (the concentrate), commercial trucks must use hazardous material placards reserved for highly corrosive materials.
  • The distributors of cola products have been using it to clean the engines of their trucks for about 20 years!
  • In many states in the U.S., the highway patrol carries two gallons of cola in their vehicle to remove blood from the highway after a car accident.
  • You can put a T-bone steak in a bowl of cola and it will be gone in two days.

 

WHAT’S IN OUR DRINKING WATER?

Dr. Kurt Donsbach, shared with me, many years ago, that half of the heart attacks and cancers in America are caused by our drinking water.

Drinking water contains toxic levels of chlorine and fluoride. Chlorine attacks organic matter. What are you made of? Organic matter. Our drinking water is so polluted, it’s scary. Dioxins, E.coli, PCBs, DDT, human waste, trihelamethanes, just to name a few, are in our drinking water. Then add to that the conglomeration of our industrial pollutants.

It’s a fact that all of our oceans are polluted today. When PCBs and dioxins are found in the fat cells of walruses in Antarctica and the South Pole, we must realize that the whole world is now polluted.

Our lakes are polluted and are loaded with Methyl Mercury, which is a very toxic poison, so it’s not very funny that they put it in your teeth fillings. The American Dental Association continues to tell us that this is not true, but metal poisoning, we now know, causes diseases.

The main reason that chlorine is added to our drinking water is to kill bacteria and it ends up killing us! In Europe, they never use chlorine, they use oxygen purification and deionization or they use ozone purification.

Some years back, a myth was created that adding fluoride to the water would prevent tooth decay. Fluoride is a toxic chemical that is painted on children’s teeth, and, among other things, is responsible for causing cancer. The man who heavily promoted fluoride when it became law, Dr. Faulkes, passed away a few years ago. On his deathbed, he expressed great regret and said that he was sorry he ever told people to use fluoride.

Both he and Dr. Hardy Limeback from Canada had been significant promoters of fluoride and have both issued apologies concerning their support of fluoride. They stated that they did not accurately check the opposing scientific date before speaking out of behalf of fluoride. They were just not properly informed. So why do we use it?

“SOME YEARS BACK, A MYTH WAS CREATED THAT ADDING FLUORIDE TO THE WATER WOULD PREVENT TOOTH DECAY.”

When aluminum is produced, the by-product is tremendous amounts of synthetic fluoride. Since chemical and aluminum companies were spending thousands of dollars to dispose of it, why not market it to municipalities to put in the water? So, they ended up selling a poison, and at a profit. I was born with a low thyroid function and I spent a lot of time swimming at the local high school with a pool that was loaded with chlorine.

This lowered my thyroid function even more. If it weren’t for nutritional doctors, supplementation, glandular therapy and purging heavy metals from my body, I probably would have had to have my thyroid removed. Never take synthetic hormones for your thyroid!

When you do this, it displaces the natural nutrients that nourish the thyroid, for example:tyrosine, Vitamin E, essential fatty acids, protein, and manganese. Synthetic hormones actually destroy the thyroid. Chlorine and fluoride are called halogens and act as synthetic hormones. Iodine is the number one nutrient for your thyroid. What halogens do is displace iodine in your thyroid and push it out and then mimic it in your thyroid.

Therefore, you end up with chlorine and fluoride deposits in your thyroid and you can become very unhealthy. I am affiliated with a clinic here in Michigan and the Naturopathic doctor there says that people routinely come to him with poor thyroid function. My friend, Dr. David Jantz, using CRA, will diagnose their health issue as poor thyroid and they’ll say, “No, I went to a medical doctor and he did a blood test and my hormone levels are normal.”

That’s due to the fact that chlorine and fluoride have displaced the hormones and they’re floating around in your blood stream so the medical doctor and the chemist will read that your levels are appropriate when, in fact, the hormones are not in the thyroid to do the job that they were meant to do. Look around at the obesity and the hair loss and the problems we’re having today with low thyroid function.

IS ANYTHING SAFE TO DRINK?

DEHYDRATORS TO AVOID

  • commercial tea
  • coffee
  • beer
  • wine
  • distilled spirits
  • soda pop
  • white sugar
  • white rice
  • white flour
  • hydrogenated oils
  • antibiotics
  • most prescription drugs
  • chlorinated water, etc.

The question becomes, what should we drink? Never drink distilled water. Distilled water is cooked water, it’s depolarized and all the minerals are removed. So when you drink distilled water, it acts as a vacuum and, while it will pull out toxins, it will pull out everything good too.

Drink good reverse osmosis water or deionized water or good spring water that’s tested as pollutant free. You should add either colloidal minerals or Celtic sea salt to your regimen everyday. As I mentioned before, our soil is depleted of half the minerals.

There are 92 minerals in the world, micro, macro, trace, and rare earth, and they are gone due to factory farming, so you have to put minerals back into your own body. Mineral depletion in the United States is paramount. Everyone suffers from a lack of minerals. The people that don’t are the people that supplement.

Remember that in 1936 the government told us that we were missing over 22 minerals in our soil; today it’s over 45. You must take a complete mineral like colloidals or Celtic Sea Salt. People ask me how much water to drink daily. Ah, that is the question of the day, which you and only you might answer.

A decent rule of thumb is that you should drink when you are thirsty, how’s that? The same goes for food, eat when you are hungry. Your body is extremely smart isn’t it? When you do drink, just sip small amounts throughout the day, between meals, of course. Don’t drink large amounts at one time or you will just urinate it out, like big beer drinkers do.

Overhydrating is extremely taxing on your body. If you participate in sports, your perspiration and mineral loss will dictate the amount, but sip it slowly. A decent, accurate test for dehydration is when you take the thumb and index finger of one hand and you pinch a portion of the skin on the top of your other hand, pull up and then let go. If the skin snaps back to a flat position, you are well hydrated. If your skin is very slow to return to a flat position, you are dehydrated.

Always remember how important your thyroid is and have a doctor check it! If you wake in the middle of the night, drink a small amount (8 oz) of good, healthy water. Remember to consume water throughout the day.

When you are in the hospital for dehydration, you are given minerals and water for hydration, but you aren’t told that.

Some medical doctors will tell you that, if you are dehydrated, you should drink 8 to 10 glasses of water a day, but they don’t tell you to take macro and micro minerals. We now know that if you don’t have the 92 minerals found in the world, you won’t have hydration of the tissue.

 

Wish you all happy training!

Gert Louw

GertLouw13Original

 

References

  1. ab“Pre-meal water consumption for weight loss”Australian Family Physician42 (7): 478. July 2013. PMID 23826600.
  2. Stookey JD, Constant F, Popkin BM, Gardner CD (November 2008). “Drinking water is associated with weight loss in overweight dieting women independent of diet and activity”. Obesity16 (11): 2481–8. doi:1038/oby.2008.409PMID 18787524.
  3. http://www.sciencedaily.com/releases/2010/08/100823142929.htm
  4. Dubnov-Raz G, Constantini NW, Yariv H, Nice S, Shapira N (October 2011). “Influence of water drinking on resting energy expenditure in overweight children”. International Journal of Obesity 35 (10): 1295–300. doi:1038/ijo.2011.130.PMID 21750519.
  5. Manz F (October 2007). “Hydration in children”. Journal of the American College of Nutrition 26 (5 Suppl): 562S–569S. doi:1080/07315724.2007.10719659PMID 17921466.
  6. Dennis EA, Dengo AL, Comber DL et al. (February 2010). “Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults”Obesity 18 (2): 300–7. doi:1038/oby.2009.235PMC 2859815.PMID 19661958.
  7. Vij VA, Joshi AS (September 2013). “Effect of ‘water induced thermogenesis’ on body weight, body mass index and body composition of overweight subjects”Journal of Clinical and Diagnostic Research 7 (9): 1894–6.doi:7860/JCDR/2013/5862.3344PMC 3809630PMID 24179891.
  8. Muckelbauer R, Sarganas G, Grüneis A, Müller-Nordhorn J (August 2013). “Association between water consumption and body weight outcomes: a systematic review”. The American Journal of Clinical Nutrition 98 (2): 282–99.doi:3945/ajcn.112.055061PMID 23803882.
  9. Boschmann M, Steiniger J, Hille U et al. (December 2003). “Water-induced thermogenesis”. The Journal of Clinical Endocrinology and Metabolism 88 (12): 6015–9. doi:1210/jc.2003-030780PMID 14671205.
  10. Brown CM, Dulloo AG, Montani JP (September 2006). “Water-induced thermogenesis reconsidered: the effects of osmolality and water temperature on energy expenditure after drinking”. The Journal of Clinical Endocrinology and Metabolism 91 (9): 3598–602. doi:1210/jc.2006-0407PMID 16822824.
  11. Popkin BM, Barclay DV, Nielsen SJ (December 2005). “Water and food consumption patterns of U.S. adults from 1999 to 2001”. Obesity Research 13 (12): 2146–52. doi:1038/oby.2005.266PMID 16421349.
  12. Stookey JD, Constant F, Gardner CD, Popkin BM (December 2007). “Replacing sweetened caloric beverages with drinking water is associated with lower energy intake”. Obesity 15 (12): 3013–22. doi:1038/oby.2007.359PMID 18198310.
  13. Dennis EA, Flack KD, Davy BM (December 2009). “Beverage consumption and adult weight management: A review”Eating Behaviors 10 (4): 237–46. doi:1016/j.eatbeh.2009.07.006PMC 2864136PMID 19778754.
  14. Rolls BJ (July 2009). “The relationship between dietary energy density and energy intake”Physiology & Behavior 97 (5): 609–15. doi:1016/j.physbeh.2009.03.011PMC 4182946PMID 19303887.
  15. Sichert-Hellert W, Kersting M (December 2004). “Home-made carbonated water and the consumption of water and other beverages in children and adolescents: results of the DONALD study”. Acta Paediatrica 93 (12): 1583–7. doi:1111/j.1651-2227.2004.tb00847.xPMID 15841765.
  1. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2859815/

The Banting diet propagated by Professor Time Noakes is all the rage right now in South Africa to the degree that many restaurants even serve special Banting dishes.

But the banting benefits maybe short-lived. At the core this high fat/medium protein diet is setting you up for massive failure.

This can easily be verified by the magnitude of people who stopped with the Banting diet and who is now massively overweight due to this very serious problem.

Let’s look into what this problem is…

Click here to view the video “The Banting Diet dangers”

 

The insulin problem

By cutting out or minimizing carbs from your diet, you make your body’s insulin response more and more ineffective and “desensitize” it to such a degree that when you start eating carbs in the future again your body will be completely unable to deal with the carbs. This will result in you adding fat weight in a very fast fashion with the smallest amount of carbs eaten. The result is that a few months after you stopping with the banting diet, you will be massive in size, MUCH bigger than you were before you started with this diet.

The human body needs carbs to work effectively – full stop. The moment you cut it out from your diet is the moment you set yourself up for complete failure in the future.

You cannot indefinitely cut out carbs from your diet, it is NOT a practical approach, not from any angle…

Long term cutting out of carbs can actually lead to insulin resistance and metabolic damage!

Due to the ineffective insulin response on the banting diet a bodybuilder would find it near impossible to get a cut or ripped look. To get the body fat down to single digits carbs is essential. The carbs keep the insulin response healthy and this means you have a very high degree of control over fatloss. The banting diet is a serious no-no for any one interested in the fitness lifestyle.

 

What benefits does the Banting Diet have?

Extract from sabreakingnews.co.za:

South African celebrity professor, Tim Noakes’ controversial low-carbohydrate, high-fat diet is not healthier or better for losing weight than following a balanced weight-loss diet, according to a University of Stellenbosch study published in the Plos One journal on Wednesday.

About 3 200 participants took part in 19 international scientific trials reviewed by the university. These participants were placed on either Noakes’ banting diet or a balanced weight-loss diet for a period of between three months and two years.

“This study shows that when the amount of energy consumed by people following the low carbohydrate and balanced diets was similar, there was no difference in weight loss,” said the study’s lead researcher, Celeste Naude.

This means Noakes’ diet, which drastically reduces the intake of carbohydrates in favour of fats, resulted in weight loss by limiting the amount of calories (kilojoules) the body took in. In effect, a person lost weight because they reduced their caloric intake rather than restricting the amount of carbohydrates.

“Decades of research have shown the balanced diet to be safe and healthy in the long term, and along with a healthy lifestyle, is associated with a lower risk of heart disease, stroke, diabetes and certain cancers,” the Heart and Stroke Foundation South Africa CEO, Vash Munghal-Singh, told Health-e News.

“We do not have similar proof that a low-carbohydrate diet is safe and healthy in the long term, and some studies already point towards an increased risk of heart disease and death with low carbohydrate diets.”

“Based on the current evidence we cannot recommend a low-carbohydrate diet to the public,” she added.

Noakes has defended his diet, and argued a high fat and protein diet has been known for reducing hunger, in turn leading to consuming less food and thus less calorie intake. He told Health-e News his diet was the easiest to follow.

“Unless the diet takes away hunger it will not produce the change in lifestyle necessary to sustain weight-loss. Low carb [diets] take away hunger in a way that no other diet does, that’s why it is the easiest diet to follow and the most effective.

The above University Stellenbosch study (June 2014) clearly indicated that for weight-loss, there is NO advantage in following the Banting Diet versus a traditional calorie controlled diet. The fact that Tim Noakes suggest that the higher fat content stops hunger pain is not completely unfounded. But even in this regard a healthy lifestyle diet should ALWAYS include frequent meals and not traditional 3 meals or less a day. Our bodies was never designed to act optimally with 3 meals or less. Five to 7 small balanced meals per day is what provides the nutrients in the correct fashion and this control the hunger pains of a calorie restricted diet near perfectly.

Tim Noakes is an expert in his field but the controversy surrounding his Banting Diet has pretty much alienated him from the rest of the medical community.

The Banting diet could be a short-term solution for certain people who is insulin resistant. But it can never be a permanent solution and the potential harm by far outweighs the benefit factor.

 

A Permanent Solution

Carbs, Good Fats and Protein are crucial for a healthy insulin response, hormonal system and effective muscle growth – ALL of them. There is no getting away from this fact. A classic, balanced diet style must be applied which can be executed for an indefinite period. It must become a balanced lifestyle that you adopt. This is THE ONLY approach that will bear permanent fruit.

For the bodybuilder to reach very low body fat levels, a very specific monitoring approach must be applied whereby every two weeks the body fat % is checked via fat calipers and weight is measured on a scale. Should this show a decrease in weight but no drop in body fat levels (this indicates the body is in starvation mode which means muscle mass will be utilised first and last the fat storage), the calories must be increased across the board by a 10% factor. Continue with this approach until you hit a “sweet spot” (this is the point where the body realize it is NOT in a starvation diet mode anymore) were you will suddenly stop loosing muscle mass but your body will start utilising your fat reserves for weight loss. This is the perfect approach for most aesthetic benefits.

The following video explains this process (male version):

 

Here is such a balanced carb/good fat/protein diet which can be adopted indefinitely:

https://gertlouw.com/2014/08/16/cutting-diet-challenges/

 

Also check out the following video covering some very sound diet lifestyle principles:

 

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