Power Eating
Lauren Jacobsen
BSc. (Biochemistry)
Lauren received a degree in biochemistry from Trent University in Ontario, Canada where she studied creatine and its effects on sport performance. After graduating, Lauren decided to use her biochemistry background to develop performance-enhancing supplements for many of the top supplement companies in the industry. Lauren also practices what she preaches and has competed in bodybuilding and figure competitions throughout the world. In fact, Lauren placed 1st at the Canadian Natural Nationals, qualifying to compete at the IFBB Women’s World Championships in Spain as part of Team Canada! Lauren’s also a regular contributor to Inside Fitness. She’s also the co host of the hit TV show “Body Fuel” where she presents viewers with the proper use of sports supplements for enhancing athletic performance. Lauren will arm you with the latest research on novel ingredients, delivery systems and of course new product releases. If there’s something that works or is a downright scam, Lauren will be the first to report on it!
Print
IIFYM vs Paleo vs Fasting
Q: The whole dieting thing has got me confused, I don’t know if I should be following the ‘fasting approach’ that has become so popular, the ‘if it fi ts your macros’ or the ‘paleo’ diet? Is one really that much better than the other? What are the differences and how will it affect my muscle building goals?
A: Dieting is never easy, and always requires some sacrifice, consistency and habit changes to reach your goals. Most diets that are designed with muscle building in mind follow some of the same rules—high in protein, low in carbohydrates and moderate in good for-you fats. Depending on whether you are trying to maintain your current weight, lose body fat or build muscle will determine the amount of calorie restriction, but above all else, the best diet is one that you can stick to! Read on to find out which of the three diets fits your lifestyle and your goals best!
IIFYM (IF IT FITS YOUR MACROS)
IIFYM is based on meeting your macronutrient needs relevant to your goals and then filling the remaining calories with foods of personal preference. The diet doesn’t require eating any specific foods just ensuring the right proportions of proteins, carbohydrates and fats. Majority of food should come from whole, unprocessed foods and there is no set number of meals. The diet provides calculations for estimating appropriate calorie intake and macronutrient breakdown based on goals, activity level and the thermic effect of food.
PALEO
Paleo or Paleolithic Diet is based on the presumed ancient diet of wild plants and animals consumed during the Paleolithic era about 10,000 years ago. The diet consists of fish, grass-fed meats, vegetables, fruit, fungi, roots, seeds and nuts. Excluded are grains, legumes, dairy products, refined salt and sugar and processed oils. Paleo diet breaks down into 56-65% of energy from animal foods and 36-45% from plant foods. Recommendations are high in protein (19-35%), low in carbohydrates (22- 40%) with a moderate to high fat intake (28-58%).
FASTING
The idea is to incorporate the fasting approach into a diet you are already using, by using a fast once every 3 to 5 days. By reducing calories, by about 15 to 25 percent over the entire week, you create a caloric deficit that can result in weight loss. The body begins to burn significantly more fat after approximately the 18- hour mark, and levels off after 30 hours. It is not recommended to extend fasts longer than the 24-hour mark.
Shake It Up
COOKIES & CREAM SHAKE
INGREDIENTS
12 oz cold water
1 scoop of vanilla protein powder
1⁄4 cup Cool Whip® Lite
6 ice cubes
3 chocolate wafer cookies
DIRECTIONS
Pour cold water in blender. Then add 1 scoop of protein powder and blend on medium speed for 15 seconds.
Add Cool Whip and ice cubes; blend for 30 seconds on high speed.
Add cookies and blend on medium speed until mixed, about 15 more seconds.
To read more about 'Power Eating' and different diets from Lauren Jacobsen, click here!
Categories: