EVIDENCE BASED NUTRITION

Written by Henry Lau 
Qualified Nutritionist and ISAK Accredited Anthropometrist

EVIDENCE BASED NUTRITION

Written by Henry Lau 
Qualified Nutritionist and ISAK Accredited Anthropometrist

Sharon's Story

“No matter what I do, my weight just won’t change”

Sounds familiar?

Sharon told me her experience of how she managed her weight in the past.

When she first started eating healthier and exercised regularly, a good amount of weight dropped off.

This was brilliant, you feel good about progressing towards a set goal.  People were beginning to notice and were giving compliments. This was great positive reinforcement and so she continued working hard.

Following the initial period, the weight was still melting off but she noticed it wasn’t the same amount as she lost in the first two weeks.

But, she was still very happy with the way she was progressing.

As the journey continued,  she was beginning to lose less weight every week and couldn’t figure out why.

She was exercising regularly and was very consistent with her food. The obvious conclusion was because she had a few extra treats and meals that weren’t part of her normal plan. This was just a small speed bump.

She refocused, exercised more and made sure she was 100% strict with her diet. It worked, she had started to lose more weight again (but not as much as the first two weeks).

Shortly after, she was experiencing the same issue again and lost less and less each week until her weight just wouldn’t budge.

The speed bump turned into a massive boulder in the road.

Anytime she would start eating extra food, her weight would shoot up. Fed up after a long week, she decides to have a break from dieting and went back to her old habits.

Her weight shoots right up almost back to the start.

The first road block. We would of all at one point experienced this gut punching feeling when we realise we’ve made no progress or progressed backwards.

This still did not stop Sharon as she was determined to drop the weight. So she started fresh again with the same diet and same training routine.

She was really good with her eating and exercise and one day jumped on the scale. The weight did not change and had gone up.

The road was completely blocked off.

Annoyed, unsure, confused and fed up, Sharon returned to her old habits where she gained a bit more weight until it leveled off at 69kgs.

In our first consultation, I could quickly tell that Sharon was a driven, disciplined and hard working person.

It’s easy to shift blame onto the diet break and the occasional treats she had. This couldn’t of been more far from the truth.

The actual underlying cause was due many physiological factors that aim to stop weight loss and encourage weight gain.

It was also the way she measured her progress.

Throughout follow up consultations, we sat down and focused on the following:

 

  • Body composition and the role of muscle mass in weight loss
  • Hormones, the menstrual cycle and how it affects your hunger and weight
  • Non-exercise adaptive thermogenesis (NEAT)
  • How energy in, energy out affects your energy out.
  • Structured refeeds and cheats meal for maintaining performance and weight loss

In fact, in the graphs below you can see how we managed to consistently lose weight, break past these physiological barriers to weight loss and improve muscle mass.

RESULTS: BODY COMPOSITION

WEIGHT

Decreased by 7.7kgs

FAT LOST

Decreased by 9.5kgs

LEAN MASS

Increased by 1.8kg

RESULTS: SPECIFIC AREAS

WAIST CIRCUMFERENCE

Decreased by 7.3cm

GLUTEAL CIRCUMFERENCE

Decreased by 8cm

ARM CIRCUMFERENCE

Decreased by 5.2cm

TRICEP

Decreased by 21%

BICEP

Decreased by 86%

SUBSCAPULAR

Decreased by 17%

SUPRASPINALE

Decreased by 31%

ILIAC CREST

Decreased by 27%

ABDOMINAL

Decreased by 26%

FRONT THIGH

Decreased by 26%

MEDIAL CALF

Decreased by 17%

Final Comments

A plant based diet is a type of diet that consists predominantly of whole foods derived from plants.

Limited amounts of meat or meat-based products are allowed but fish and seafood is often the preferred choice.

Animal based products such as eggs and milk, including milk based products, are also allowed but is consumed at a moderate amount.

Starchy carbohydrates make up the bulk of the diet and milk in your coffee is recommended.

Unlike a plant based diet, a vegan or a vegetarian diets completely exclude animal or animal based products including fish, eggs and milk.

It appears that a plant based diet is not as simple as a vegan or a vegetarian diet where you exclude food groups completely. A complete comparison of plant base, vegetarian and vegan diets is discussed here.

Summary:

Plant based diets are predominantly whole, unprocessed foods with high nutrient bioavailability. This includes all meat and animal based products.

DISCOVER WHAT FOOD IS RIGHT FOR YOU

A custom built quiz designed to help you find out what foods you should be eating.

Discover What Food Is Right For You With This Simple Quiz

Everyone is different…

… we’re different in height, weight, gender, ethnicity, body shape, size, food preference, in our situation, goals, motivation, time & food cravings.

There is an endless amount of different types of diets and it makes it very difficult to decide what is right for you.

That’s why I developed this simple 30 Second Quiz, designed to help you discover EXACTLY what food is right for you…

… and the best part is, you can get started right here, right now.

Take The Free Quiz Here

Henry Lau – Qualified Nutritionist

How To Discover What Food Is Right For You

Everyone is different…

… we’re different in height, weight, gender, ethnicity, body shape, size, food preference, in our situation, goals, motivation, time & food cravings.

There is an endless amount of different types of diets and it makes it very difficult to decide what is right for you.

That’s why I developed this simple 30 Second Quiz, designed to help you discover EXACTLY what food is right for you…

… and the best part is, you can get started right here, right now.

Take The Free Quiz

[ EVIDENCE BASED ] Discover What Food Is Right For You With This Simple 30 Second Quiz

Henry Lau – Qualified Nutritionist

Discover What Food Is Right For You

Everyone is different…

… we’re different in height, weight, gender, ethnicity, body shape, size, food preference, in our situation, goals, motivation, time & food cravings.

There is an endless amount of different types of diets and it makes it very difficult to decide what is right for you.

That’s why I developed this simple 30 Second Quiz, designed to help you discover EXACTLY what food is right for you…

… and the best part is, you can get started right here, right now.

Take The Free Quiz

[ EVIDENCE BASED ] Discover What Food Is Right For You With This Simple Quiz

Read Next:

The Ultmate 2020 Guide To A Plant Based Diet

Top Plant Based Foods You Should Eat

Best Way To Follow A Plant Based Diet: How to start.

The Ultmate 2020 Guide To A Plant Based Diet

Top Plant Based Foods You Should Eat

Best Way To Follow A Plant Based Diet: How to start.