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Supplements for fat loss and muscle gain 2023

Supplements for fat loss and muscle gain 2022

Supplements for fat loss and muscle gain 2023

BCAAs, or brain chain amino acids, are best taken during your workouts because they block the fatigue inducing amino acid, tryptophan, allowing you to workout with less fatigue. BCAAs also help in the recovery process.

When people hear the term Unified Theory, sometimes called the Great Unified Theory or even “Theory of Everything,” they probably think of it in terms of physics, where a Unified Theory, or a single theory capable of defining the nature of the interrelationships between them.

Nuclear, electromagnetic, and gravitational forces would reconcile seemingly incompatible aspects of various field theories to create a single complete set of equations.

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Such a theory could potentially reveal all the secrets of nature and the universe itself, or as theoretical physicist Michio Katu puts it, “an equation an inch long that would allow us to read the mind of God. “.

This is how important unified theories can be. However, unified theories don’t have to deal with topics as heady as physics or the nature of the universe itself, but can be applied to much more mundane topics, in this case, nutrition.

Whatever the subject, a unified theory, as stated above, seeks to explain the seemingly incompatible aspects of various theories. In this article, I try to unify seemingly incompatible or opposing views regarding nutrition, namely what is probably the oldest debate in nutritional science: calories versus macronutrients.

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One school, I would say the “old school” of nutrition, maintains weight loss or weight gain is all about calories, and “a calorie is a calorie” regardless of the source (eg. , carbohydrates, fats, or proteins). They base their position on various sources of evidence to reach this conclusion.

The other school, I would rather call the “ new school ” of thought on the matter, would argue that gaining or losing weight really depends on where the calories come from (e.g. carbohydrates, fats, and proteins), and that dictates weight loss. or weight gain. This means, they think, that the old-school ‘calorie is a calorie’ mantra is wrong. They too come to this conclusion using various sources of evidence.

It has been an ongoing debate between people in nutrition, biology, physiology, and many other disciplines, for decades. The result has led to conflicting opinions and great confusion from the general public, not to mention many healthcare professionals and other groups.

Before going any further, two key points that are essential to understand any unified theory:

A good unified theory is simple, concise, and understandable even to laymen. However, under or behind this theory there is often a lot of information that can occupy many volumes of books.

So for me to describe all of the information I used to come to these conclusions would require a big book, if not several, and is well beyond the scope of this article.

A unified theory is often proposed by some theorists even before it can be proven or fully supported by physical evidence. Over time, different sources of evidence, whether mathematical, physical, etc., support the theory and thus solidify that theory as correct, or continuous lines of evidence show that the theory needs to be revised or is simply incorrect.

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I think there is now more than enough evidence at this point to give a unified theory of nutrition and continuing lines of evidence will continue (with some possible revisions) to solidify the theory as a fact. “A calorie is a calorie”

The old school of nutrition, which most nutritionists often include, is a calorie when it comes to gaining or losing weight. This weight loss or weight gain is strictly a question of “calories in, calories out”.

In other words, if you “burn” more calories than you eat, you will lose weight regardless of the calorie source, and if you eat more calories than you burn each day, you will gain. of weight, regardless of the source of calories.

This long-held and accepted view of nutrition is based on the fact that protein and carbohydrates contain about 4 calories per gram and fat about 9 calories per gram and the source of those calories does not matter.

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They base this on the many studies that show that if you reduce calories by X number each day, weight loss is the result, and the same is true if you add X number of calories to- above what you use each day to gain weight.

However, the mantra “calories in-calories out” ignores modern research which reveals that fats, carbohydrates, and proteins have very different effects on metabolism via countless pathways, such as their effects on metabolism. hormones (e.g. insulin, leptin, glucagon, etc.), effects on hunger and appetite, thermal effects (heat production), effects on decoupling proteins (UCP), and 1000 other effects that could be mentioned.

Worse yet, this school of thought ignores the fact that even within a macro nutrient, they too can have different effects on metabolism.

This school of thought ignores the ever-growing volume of studies that have found that diets with different macronutrient ratios with identical calorie intakes have different effects on body composition, cholesterol levels, oxidative stress, etc.

Translated, not only has the mantra “a calorie is a calorie” turned out to be false, “all fat is created equal” or “protein is protein” is also incorrect.

For example, we know that different fats (e.g. fish oils and saturated fats) have very different effects on metabolism and overall health, as we now know that different carbohydrates have their own effects (e.g. a High GI or low GI) because we know that different proteins can have unique effects.

The “calories don’t matter” school of thought

This school of thought will generally tell you that if you eat large amounts of certain macronutrients in their magic ratios, calories don’t matter.

For example, followers of ketogenic style diets which consist of high-fat intakes and very low carbohydrate intake (eg Atkins, etc.) often keep calories unimportant in such a diet.

Others argue that if you eat very high protein intakes with very low fat and carbohydrate intakes, calories don’t matter. Like the old school, this school ignores the effects of these diets on various pathways and ignores the simple realities of human physiology, let alone the laws of thermodynamics!

The reality is that while it’s clear that different macronutrients in different amounts and ratios have different effects on weight loss, fat loss, and other metabolic effects, calories do matter.

They always have and always will. The real-world data and experience of millions of dieters are pretty clear on this reality.

The truth behind such diets is that they are often good enough to suppress the appetite and so the person just ends up eating fewer calories and losing weight. Additionally, weight loss from such diets is often due to water versus fat, at least in the first few weeks.

That’s not to say that people can’t experience significant weight loss with some of these diets, but the effect comes from reduced calories compared to the magical effects often claimed by proponents of these diets.

Weight loss vs fat loss!

This is where we get into the heart of the real debate and why the two schools of thought are in fact not as far apart as they appear to the untrained eye.

What has become very clear from the studies done and real-world evidence is that in order to lose weight we need to use more calories than we consume (by reducing calorie intake and/or increasing exercise), but we know that different diets have different effects on metabolism, appetite, body composition, and other physiological variables.

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Brink’s Unified Theory of Nutrition

… So this reality led me to Brink’s Unified Theory of Nutrition which states:

“The total number of calories dictates how much weight a person gains or loses; macronutrient ratios determine what a person gains or loses”

This seemingly simple statement helps people understand the differences between the two schools of thought.

For example, studies often show that two groups of people consume the same calorie intake, but very different ratios of carbohydrate, fat, and protein will lose different amounts of body fat and/or lean mass (i.e. . Muscle, bone, etc.).

For example, some studies show that people on a high protein and low carbohydrate diet lose about the same amount of weight as another group on a high carbohydrate and low protein diet, but the group on a high protein diet in protein lost more real fat and less lean body mass (muscle).

Or, some studies using the same calorie intakes but different macronutrient intakes often show that the high protein diet may lose less actual weight than high carbohydrate low protein diets, but the actual fat loss is higher on diets. high in protein and low in carbohydrates.

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This effect has also been seen in some studies comparing high fat / low carb diets to high carb / low-fat diets. The effect is usually magnified if exercise is involved as one would expect.

Of course, these effects are not found universally in all the studies that examine the question, but the gist of the evidence is clear: Diets containing different ratios of macronutrients have different effects on human physiology even when calorie intakes are the same.

Or, as the authors of a recent study that looked at the issue concluded:

“Diets with identical energy contents may have different effects on leptin concentrations, energy expenditure, voluntary food intake, and nitrogen balance, suggesting that physiological adaptations to energy restriction may be altered by composition. diet.

The point is that there are numerous studies confirming that the actual ratio of carbohydrates, fat, and protein in a given diet can affect what is actually lost (i.e. fat, muscle, bone). and water) and total calories have the greatest effect. over how much total weight is lost.

Are you starting to see how my Unified Theory of Nutrition combines the “calorie is a calorie” school and the “calories not count” school to help people make decisions about nutrition?

Knowing this, it becomes much easier for people to understand the seemingly conflicting diet and nutritional advice (of course, this ignores the downright unscientific and dangerous nutritional advice that people are subjected to via bad books, the television, the ‘net, and well-meaning friends, but that’s a whole different article).

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Knowing the above information and keeping the Unified Theory of Nutrition in mind leads us to some important and potentially useful conclusions:

An optimal diet designed to make a person lose fat and retain as much LBM as possible is not the same as a diet simply designed to lose weight.

A nutrition program designed to promote fat loss is not just a calorie-reduced version of a nutrition program designed to gain weight and vice versa.

Diets should be designed with fat loss, NOT just weight loss, as a goal, but total calories cannot be ignored.

This is why the diets I design for people-or write about-for gaining or losing weight are not simply higher or lower-calorie versions of the same diet. In short: the diet plans I design for gaining LBM start with total calories and build macro nutrient ratios into the number of calories required.

However, diets designed for fat loss (vs. weight loss!) start with the correct macronutrient ratios that depend on variables such as the amount of LBM the person carries vs. body fat percent, activity levels, etc., and figure out calories based on the proper macronutrient ratios to achieve fat loss with a minimum loss of LBM.

The actual ratio of macronutrients can be quite different for both diets and even for individuals.

Supplements for fat loss and muscle gain

Whether it is fat loss or muscle gain, supplement plays a very important role in both. One only needs to have a diet that will help in achieving their fitness goal e.g. eating lots of carbohydrates in a fat loss program will be more or less pointless and not taking in enough calories for a mass gaining program will not help either. Keep reading to find out how to achieve your fitness goals.

Let’s start with understanding the most important part of nutrition – CALORIES. Till a few years back, it was said that in order to lose weight you need fewer calories, and to gain weight you need to increase calories. Strictly speaking, it is true.

You will gain weight (which may be fat or muscle) if you eat more and you will lose weight (again – fat or muscle). But is that really what your aim is? Losing and gaining weight? If you had a six-pack and weighed 80 kg, would you be bothered with the weight?

The majority answer would be NO. This means that we should be concentrating on fat and muscle instead of weight. Different calories play different roles in our bodies.

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We know that the three macronutrients are carbohydrates, fats, and proteins and the micronutrients are vitamins and minerals. 1 gram of fats is 9 calories and 1 gram of carbohydrates and proteins is 4 calories. However, there are different categories of these macronutrients and they are outlined below.

  • Carbohydrates: Simple, Complex, Complex-complex (fibrous), High GI, Low GI. Concentrate on complex, fibrous, and low GI carbs for most of the day.
  • Fats: Saturated, Unsaturated (Mono-unsaturated, Poly-unsaturated), and Trans-fats. Try an avoid Trans and saturated fats.
  • Proteins: Animal and plant proteins. Plant proteins and considered to be incomplete but can be combined with carbs to give complete proteins. Take fast-absorbing proteins post-workout.

(Details of each macronutrient are outside the scope of this article, but keep checking back)

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In order to lose fat and gain muscle, we need the right kind of carbs, fats, and proteins in the right amounts and at the right time. You may have heard that you cannot gain muscle mass and lose fat at the same time.

Reason being that the body can either be catabolic (break down) or an anabolic (build new) state. I would like to make it clear that this is not really the case. The fact is that one state is more dominant than the other, but both are always active.

So if your overall system is in a catabolic state (i.e. breaking down of molecules) you can eat to lose fat but at the same time remember that you are still making new molecules but at a slower rate. So you can still build some muscle and get toned up.

If your aim is to become Jay Cutler or Mr. Coleman, then this probably wouldn’t work but if you are just a person who wants to look good and get rid of all the jiggly bits then this is what you need to do.

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  • Eat 5 – 7 small meals throughout the day (i.e. approximately every 3 hours).
  • Don’t fill yourself up.
  • Drink at least 10 – 12 glasses of water every day.
  • Your last meal should be 2 – 3 hours before going to bed.
  • Breakfast: Healthy fats, Proteins, Low GI carbs, and Fiber
  • Other snacks and lunch: Low or no carbs, Proteins, Fats, Fiber
  • Pre-workout: Low GI carbs, Proteins, and Fats
  • Post-workout: High and Low GI carbs, Proteins
  • Dinner (if not the same as Post-workout): Only proteins

(As far as the micro-nutrients go, fruits, vegetables, and/or vitamin supplements (optional) should be enough.)

This approach will help you get rid of extra fat and also help you get toned up and defined. Please note that your workout routine should be designed for you to achieve this goal.


Diets that give the same macronutrient ratio to all people (e.g., 40/30/30, or 70,30,10, etc.) regardless of total calories, goals, activity levels, etc., will always be less than optimal. Optimal macronutrient ratios can change with total calories and other variables.

Perhaps most important, the unified theory explains why the focus on weight loss vs. fat loss by the vast majority of people, including most medical professionals, and the media, will always fail in the long run to deliver the results people want.

Finally, the Universal Theory makes it clear that the optimal diet for losing fat, or gaining muscle, or whatever the goal, must account not only for total calories but macronutrient ratios that optimize metabolic effects and answer the questions: what effects will this diet have on appetite?

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What effects will this diet have on metabolic rate? What effects will this diet have on my lean body mass (LBM)? Friends, What effects will this diet have on hormones; both hormones that may improve or impede my goals? What effects will this diet have on (fill in the blank)?

Simply asking, “how much weight will I lose?” is the wrong question which will lead to the wrong answer. To get the optimal effects from your next diet, whether looking to gain weight or lose it, you must ask the right questions to get meaningful answers.

Asking the right questions will also help you avoid the pitfalls of unscientific poorly thought-out diets which make promises they can’t keep and go against what we know about human physiology and the very laws of physics!

There are of course many additional questions that can be asked and points that can be raised as it applies to the above, but those are some of the key issues that come to mind.

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The bottom line here is, if the diet you are following to either gain or loss weight does not address those issues and or questions, then you can count on being among the millions of disappointed people who don’t receive the optimal results they had hoped for and have made yet another nutrition “guru” laugh all the way to the bank at your expense.

Any diet that claims calories don’t matter, forget it. Any diet that tells you they have a magic ratio of foods, ignore it. Friends, Any diet that tells you any one food source is evil, it’s a scam. Any diet that tells you it will work for all people all the time no matter the circumstances, throw it out or give it to someone you don’t like!

Supplements for fat loss and muscle gain

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