Our latest installment of Trainer Tidbits is presented by FitRec Personal Trainer, Sarah Young.  Sarah wants to provide her readers with some summaries from some recent articles in the ACE (American Council of Exercise) Fitness Journal (May 2018 edition) that highlight food, diet and nutrition suggestions.

The ACE Fitness Journal is a great source for trainers and readers to stay up-to-date on the latest trends and information. Here are a few summaries of some articles from the magazine that I thought would be helpful to share for everyone!

Below are the summaries of the three articles that Sarah reviewed for this version of Trainer Tidbits:

Low-Fat vs. Low-Carb Diets:  It’s A Draw

Cutting carbs or fats can trim your waistline with similar results.  In a Stanford study of two groups (low-fat and low-carb), both lost similar amounts of weight. Baseline insulin levels and specific gene patterns had no notable impact on people’s dieting success.  The key to sustained weight loss are portion control, eating mostly unprocessed and nutrient-dense whole foods, and choosing a diet plan you can stick with.

Slow & Steady Wins the Fat Loss Race

Research for the journal BMJ Open has concluded that fast eaters are 42 percent more likely to exceed weight norms compared to people who take their time eating their meals.  By eating at a “sloth-like” pace, you give your body a chance to register satiety and fullness, reducing the chances of over-consuming and in turn will lead to less belly fat and improved blood sugar control.  Try these tips to help you slow down:  Avoid distractions, chew mouthfuls thoroughly or put down utensils down between bites.

Egg Whites vs. Whole Eggs For Muscle Building

University of Illinois researchers gave two groups (egg white and whole egg) the same protein intake from eggs (18g) post-workout and found that the whole egg group built 40 percent more muscle during protein synthesis than the egg white group.  Researchers say that the fat and nutrients in the yolk may allow the stressed muscles to use the egg white protein more efficiently.  Plus, it reduces food waste!

 

To learn more about FitRec Personal Trainer Sarah Young, check out her bio page and to learn more about signing up for Personal Training sessions at FitRec, please check out our About Personal Training page.