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Speaker 1: Hi, I'm Susie Burrow and I'm lean Ward and.

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Speaker 2: Welcome to the Nutrition Couch, a weekly podcast from two

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Speaker 2: of Australia's leading dieticians, bringing you everything that is new

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Speaker 2: in the world of nutrition, diets and good food. From

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Speaker 2: the Nutrition Couch Today, losing weight fast.

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Speaker 1: It's a goal of many.

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Speaker 2: That can you actually lose kilos quickly? And if you can,

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Speaker 2: is it's safe? Today Leanne and I discuss the pros

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Speaker 2: and cons of fast weight loss.

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Speaker 1: A client case study is looking at muscle mass.

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Speaker 2: The tips and tricks for both men and women if

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Speaker 2: the goal is to gain some lean tissue. A product

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Speaker 2: review is on a popular low sugar donut and our

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Speaker 2: listener question is all about carbs. What is the serve

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Speaker 2: of carbs and how do you know how much you need?

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Speaker 1: But to get a started. Today, Leanne, I wanted.

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Speaker 2: To talk a little bit about a party trick that

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Speaker 2: I have used myself and with my clients for a

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Speaker 2: really long time. Because we're coming into serious party season.

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Speaker 2: A lot of us have spent a lot of time

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Speaker 2: this year lockdown and we're really embracing socializing and I've

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Speaker 2: had a lot of client questions and even nutrition and

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Speaker 2: couch listener questions about managing party food when people are

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Speaker 2: trying to keep motivated and on track with their diet.

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Speaker 2: And the number one tip I have for people, and

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Speaker 2: it's a bit controversial, I think, is never go to

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Speaker 2: a party hungry, because in my experience, when you go

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Speaker 2: to those kind of platter parties and you're starving, you

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Speaker 2: over eat to such a huge extent, you often don't

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Speaker 2: have a meal because it's often finger type cannot pay food,

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Speaker 2: and inevitably you eat massive amounts of calories, grazing, you

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Speaker 2: drink a lot of alcohol because that's the style of

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Speaker 2: the party, and it really detracts from your dietary goals.

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Speaker 2: Now I'm not saying here, if you go to a

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Speaker 2: beautiful restaurant and order off the men you eat before

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Speaker 2: you go, That's not what I'm saying. I'm saying that

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Speaker 2: when you're going to one of those cannot pay events,

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Speaker 2: have a significant snack, if not light meal before you go.

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Speaker 2: You'll make much better nutrition choices. You will have got

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Speaker 2: your vegetables in it that meal, and you're going to

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Speaker 2: feel a lot better at the end of it. So

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Speaker 2: that's my number one tip, and you may have one too,

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Speaker 2: but never go to a party hungry, and it will

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Speaker 2: go a long way this party season and keeping your

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Speaker 2: dietary goals on track.

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Speaker 3: What do you think that's the same tip I have

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Speaker 3: for my client's shopping. Don't go shopping hungry, don't go

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Speaker 3: grocery shopping hungry.

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Speaker 2: That's preempting, you know, that time when we tend to overeat.

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Speaker 2: So I don't know, I see how you go with it,

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Speaker 2: but I find that really really.

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Speaker 3: Helpful my party trick for a lot of my ladies

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Speaker 3: that I work with. You know, we like a drink

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Speaker 3: myself included when I'm not pregnant, and it's one for one,

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Speaker 3: so it's one drink, one water, one drink, one water,

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Speaker 3: so you're not trying to sort of keep up with

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Speaker 3: everybody else when they're five six seven wines or champagnes deep.

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Speaker 3: You know you've only sort of had tools free or

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Speaker 3: it's sort of like drive to the event, so you

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Speaker 3: know that you have to drive home. So I think

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Speaker 3: alcohol contributes a significant amount of calories over the festive season,

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Speaker 3: and I think for a lot of us it's something

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Speaker 3: to just really feel a little bit more mindful of,

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Speaker 3: particularly if you've got like an event Thursday, and event

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Speaker 3: Friday and a party on Saturday. I think it's really

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Speaker 3: something to be mindful of.

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Speaker 2: Well, we don't need the alcohol and the food calories,

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Speaker 2: so it is that balance. But we will cover these

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Speaker 2: in a bit more detail as we get through the

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Speaker 2: party season. But that's one to kick us off, and

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Speaker 2: another one to kick us off as we move into

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Speaker 2: our first segment of the day is coming into Christmas.

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Speaker 2: There are also plenty of people keen to lose those

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Speaker 2: extra COVID kilos. And let's be honestly, and when you

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Speaker 2: want to lose weight, most people want to do it

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Speaker 2: pretty quickly.

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Speaker 1: Like clients don't come in and say, look, I want.

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Speaker 2: To lose half maybe one kilo a month really gradually

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Speaker 2: over two years. They say, I want to get five

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Speaker 2: kilos off as quickly as possible. So indeed, there are

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Speaker 2: plenty of fad diets out there, and one that I'm

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Speaker 2: dealing with at the moment is a six hundred calorie

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Speaker 2: keto plan. Don't even get me started. There are plenty

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Speaker 2: of fad diets out there. There's juice cleanses, there's keto detoxes,

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Speaker 2: there's really low calorie plans and on the surface, it

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Speaker 2: does look or it is reported that they will help

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Speaker 2: you do that. They will help you lose that two

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Speaker 2: three four kilos a week and indeed, if you can

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Speaker 2: follow them.

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Speaker 1: They will achieve that.

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Speaker 2: So what I want to talk about today was given

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Speaker 2: knowing that a lot of people do have this goal.

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Speaker 2: Is it dangerous to lose weight quickly? And actually what

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Speaker 2: are the physiological underpinnings of fat loss? Is it even possible?

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Speaker 2: So to kick us off, and to start with, I

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Speaker 2: want to say that when people, particularly in the old

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Speaker 2: school days of reality TV weight loss, when you would

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Speaker 2: see people lose six seven kilos a week, not only

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Speaker 2: was much of that fluid because people who are larger

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Speaker 2: will carry more glucogen in their muscle stores and more

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Speaker 2: fluid as a result, so.

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Speaker 1: They can lose it.

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Speaker 2: Basically, the more weight you have to lose, the quicker

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Speaker 2: you can lose it. That makes sense because you've got

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Speaker 2: more there. So people who might only have three to

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Speaker 2: five kilos and the body probably doesn't even want to

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Speaker 2: lose it, you know, it wants to cling on and

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Speaker 2: keep that bit of padding. We're often defying genetics and homestasis.

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Speaker 2: It's really challenging and it's really really difficult to get

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Speaker 2: true fat loss off quick because fat loss fat metabolism

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Speaker 2: is a process physiologically that takes time. So when you

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Speaker 2: do even see that one two three kilo weight losses

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Speaker 2: in a week, sixty seventy percent of it's fluid, very

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Speaker 2: small amounts of it is actually fat. So we want

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Speaker 2: to be very very clear on that. Often these fad

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Speaker 2: diets that starve you, a lot of it's muscle mass

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Speaker 2: and water. Very very rarely is it much fat mass?

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Speaker 2: Is that a fair core? Would you agree?

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Speaker 3: One hundred percent? And I talk about it on my

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Speaker 3: own podcast often where I say, you know, we don't

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Speaker 3: want to say weight loss. We don't care about the

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Speaker 3: weight loss on the skal I couldn't care less if

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Speaker 3: you lost three, four or five kilos in a week because,

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Speaker 3: as you said, the majority of it will be muscle

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Speaker 3: mass because you've dropped your calories too low, your protein's

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Speaker 3: too low, and also just water weight and hydration as well,

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Speaker 3: because a lot of it's when the first thing we

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Speaker 3: do when we start eating healthy is we cut out

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Speaker 3: all the crap and we reduce our carbohydrate portions down.

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Speaker 3: I'm not saying that that's a bad thing. But for

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Speaker 3: every one gram of carbohydrate we eat, our body stores

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Speaker 3: two to three grams of water, just in our muscle

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Speaker 3: cells and in our liver and that sort of thing.

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Speaker 3: So the minute we reduce down our carbohydrate stores, the

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Speaker 3: minute we cut down on alcohol and processed foods and salt,

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Speaker 3: we're going to pee out a lot of that water

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Speaker 3: weight that we were carrying around. So, as you said,

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Speaker 3: sixty seventy percent of it's just water, it's not actually

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Speaker 3: true fat mass because the safe sustainable rate of fat

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Speaker 3: loss would only be about half a kilo to a

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Speaker 3: kilo a week, And you know, for that kilo a week,

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Speaker 3: we're really talking people who are up over that probably

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Speaker 3: ninety one hundred kilo marks sustainably losing fat mass. So

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Speaker 3: I think if you're getting much more than about a

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Speaker 3: kilo a week on the scale, you're not doing it right,

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Speaker 3: or it's just your body really adjusting to what you're doing,

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Speaker 3: and it's some big sort of hormone sort of fluid

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Speaker 3: shifts as well. So I really do think that I

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Speaker 3: always say that true fat loss takes at least four

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Speaker 3: weeks to show up on the scale, because for females,

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Speaker 3: we work on a twenty eight day hormone cycle, so

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Speaker 3: you're really not really going to know what's happening after

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Speaker 3: at least being consistent for a full month, because you

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Speaker 3: get those fluid shifts, those hormone shifts and that sort

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Speaker 3: of thing. So it's really it's not really just what

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Speaker 3: happens in a week, Susie. It's more what happens over

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Speaker 3: the course of a month. But sadly, so many of

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Speaker 3: us can't really be consistent enough or we quit before

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Speaker 3: that month is up to really see that true progress.

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Speaker 3: So it's like, oh, I lost five kilos doing kid

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Speaker 3: on a week and it was too hard, so I

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Speaker 3: stopped doing it, but it was wonderful because it dropped

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Speaker 3: me five kilos. It's like, no, it didn't. It dropped

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Speaker 3: you five kilos of scale weight, which is very different

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Speaker 3: than five kilos of true fat mass. If you had

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Speaker 3: continued with it for a good four weeks, maybe the

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Speaker 3: weight on the scale would have only been, you know,

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Speaker 3: five kilos overall. But people will quit because they think, well,

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Speaker 3: I haven't lost anything for the last three weeks, but

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Speaker 3: it's just your body sort of way of, I guess

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Speaker 3: stabilizing it out again. So I wouldn't necessarily say that

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Speaker 3: fast weight loss is it's quote unquote dangerous for the

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Speaker 3: majority of people, But I just think mentally it's a

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Speaker 3: mind like it just screws with us mentally, like it's

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Speaker 3: just you know, we see that big drop in the

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Speaker 3: first week, and then the minute we don't see that

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Speaker 3: the second, third or fourth week, Well, like, what's the

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Speaker 3: point I'm trying so hard? This scale moved, you know,

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Speaker 3: three hundred grams, and that's something I really celebrate with

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Speaker 3: my clients. I'm like, that's three hundred grams of pure

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Speaker 3: fat mass that we've just lost on the scale. That's wonderful.

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Speaker 3: And also why I'm a big van of not weighing

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Speaker 3: up one hundred percent, not daily, but even really weakly

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Speaker 3: for the majority of my clients. Most of my clients

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Speaker 3: will only do either one way to fortnite or one

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Speaker 3: weight every four weeks because I really want them to

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Speaker 3: focus on those consistent behaviors. Couldn't care less when the

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Speaker 3: scale is fluctuating and going up and down, because I

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Speaker 3: find for most people it affects their mindset more negatively

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Speaker 3: than it does actually add any positive benefits.

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Speaker 2: And it just so aggressively if you go and have

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Speaker 2: assault salty meal and Asian meal at a restaurant that's

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Speaker 2: packed full of soy sauce and all you see in

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Speaker 2: and all the sources, you can gain a couple of

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Speaker 2: kilos of fluid overnight. So that's that daily fluctuation. But

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Speaker 2: I think what we do know from the science is

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Speaker 2: that initial weight loss does predict weight loss success and

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Speaker 2: also plan compliance. So there is a little bit of

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Speaker 2: art of dietet X which we know loading up the

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Speaker 2: diets with fresh fruit and veggies and really bumping up

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Speaker 2: in take a potassium will help to lose extra fluid

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Speaker 2: and perhaps see that change on the scale. But then

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Speaker 2: what is important to know after that is that it's overall,

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Speaker 2: like you described, at best half a kilo for smaller

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Speaker 2: people and up to a kilo for larger people is

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Speaker 2: what we can aim for, and that will flow over

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Speaker 2: time as the body readjust And another observation I have

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Speaker 2: is that it tends to go in cycles. So we

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Speaker 2: sort of keeping in mind the human body likes to

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Speaker 2: preserve its weight. It doesn't like to lose weight. It

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Speaker 2: wants to be nice and cozy and have that stores.

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Speaker 2: And so what happens is the sort of weight that's

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Speaker 2: in obvious areas goes first, and then the longer the

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Speaker 2: period of time your calorie restricting. To lose weight, the

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Speaker 2: body's for us to mobilize fat stores that may have

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Speaker 2: been there for several years, many years, and that takes time.

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Speaker 2: So I'll always encourage my clients to measure themselves and

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Speaker 2: I do very basic measures around the bus, the ways,

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Speaker 2: the hip, the bump, because often you'll see change in

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Speaker 2: body size way before you'll see change on the scales.

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Speaker 2: Now that's not a scientific claim, it's more an observation

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Speaker 2: from clinical practice that I'll describe it to my clients

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Speaker 2: that they're basically mobilizing this fat to burn it. It's

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Speaker 2: like a machine. It absolutely functions as the most high

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Speaker 2: tech machine we've ever come across in our life, and

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Speaker 2: it will be basically churning up that fat mass that's

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Speaker 2: been there for a really long time to mobilize and burn.

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Speaker 2: And that is why sometimes you might get, you know,

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Speaker 2: one hundred grams, two hundred grams, and then suddenly you.

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Speaker 1: Might get two kilos lost.

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Speaker 2: It really is that process, and that's why pacing yourself

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Speaker 2: over time is so so important, because if you've got

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Speaker 2: twenty or thirty kilos to lose. You'll have some months

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Speaker 2: or some weeks you might lose three four kilos, and

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Speaker 2: then others you'll lose half as it churns over time.

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Speaker 2: So it's really looking at it from that long term

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Speaker 2: perspective and multiple measures like you describe not just weighing

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Speaker 2: but also taking the body measurements. But the other thing

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Speaker 2: I just wanted to talk about briefly was that when

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Speaker 2: people go on what we would describe as overly restrictive diets.

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Speaker 1: That are nutritionally inadequate.

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Speaker 2: So that's something like a five six hundred calorie diet

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Speaker 2: that might be a juice cleanse, where the macronutrient balance

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Speaker 2: isn't scientifically formulated. Basically at starvation, what is happening is

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Speaker 2: that you will be breaking down muscle mass to fuel

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Speaker 2: the body. Now, the issue with that is if you're

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Speaker 2: not a large person. If you're someone who is ninety

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Speaker 2: one hundred kilos and I've got large amounts of muscle mass,

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Speaker 2: there's a little bit of a buffer there where as

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Speaker 2: you're losing muscle mass, you will lose some fat mass,

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Speaker 2: and you can stay on those extreme diets for longer

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Speaker 2: periods but just how I'm dealing with a small female.

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Speaker 2: So just so I've got someone who's seventy kilos but

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Speaker 2: they want to be sixty kilos. Now, they don't look

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Speaker 2: overly overweight, but it's still ten kilos of fat mass

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Speaker 2: they want to lose. It's quite significant on a small

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Speaker 2: framed girl. So they may start on a six hundred

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Speaker 2: calorie diet or a juice cleanse and they may lose

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Speaker 2: that two three four kilos quite quickly. And so they're

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Speaker 2: thinking in their mind, this diet's working really well for me.

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Speaker 2: This is the best diet.

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Speaker 1: I've ever been on.

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Speaker 2: But what we know earlier and is it at starvation,

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Speaker 2: Because what's happening to that person is they're basically wasting

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Speaker 2: muscle mass and they don't have a huge amount of

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Speaker 2: that to start with.

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Speaker 1: And that describes my group.

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Speaker 2: Of women who have lost weight successfully on a starvation

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Speaker 2: diet once or twice in their life and then all

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Speaker 2: of a sudden nothing works anymore. And that's because you've

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Speaker 2: lost so much muscle mass, you've basically lost metabolic rate

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Speaker 2: over time. So the other thing I would say, I

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Speaker 2: would say, in general, stay away from any of those diets.

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Speaker 2: But if you do do them and you're getting that

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Speaker 2: initial weight loss, just be sure to transition off them

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Speaker 2: after a period of time because ultimately what's happening, particularly

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Speaker 2: if you're that small female, is starvation and metabolically that's

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Speaker 2: going to put you at a real disadvantage long term

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Speaker 2: because you're always going to have to restrict calories and

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Speaker 2: be in that starvation mode to maintains and there's health

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Speaker 2: consequences of that because you start to actually become clinically malnourished.

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Speaker 2: You're not getting your key vitamins and minerals, you're not

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Speaker 2: getting enough protein mass. We describe it sometimes as starvation craziness.

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Speaker 2: You got a bit nuts because your body basically doesn't

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Speaker 2: have access to the main type of fuel. Almost in

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Speaker 2: the same way as an eating disorder and EREXIT client,

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Speaker 2: they need to be refed before they can actively start treatment.

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Speaker 2: These people are in a form of starvation. So even

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Speaker 2: though they're seeing the results they're wanting on the scales

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Speaker 2: and they're getting really thin and they're achieving all their goals,

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Speaker 2: they've never been sixty kilos. The issue is that the

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Speaker 2: nutrient deficiencies and the starvation effect that can come from that.

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Speaker 2: So just be mindful that if you are choosing to

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Speaker 2: do more of a fad starvation diet, don't do it

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Speaker 2: for a long period of time, because the more starvation

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Speaker 2: you do, the more it messes with your head and

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Speaker 2: your physiology, and there's some long term consequences of that.

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Speaker 3: Yeah, couldn't agree more. You know, we just got to

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Speaker 3: play the long game, don't we. I think so many

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Speaker 3: of us want quick fast, quick fast, quick fast, and

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Speaker 3: it's like everything in this world comes at us instantly.

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Speaker 3: You know, we want some food, we go on we

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Speaker 3: go to uber eats. We want a date, We go

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Speaker 3: on Tinder and we swipe right or laft or I

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Speaker 3: don't even know which way you're supposed to swipe.

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Speaker 1: On Tinder a date? Would we say it's a date?

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Speaker 3: Maybe you want some intimacy? You know, you can have

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Speaker 3: these things at your fingertips you want something. David ordered

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Speaker 3: some gardening gloves from Amazon last Saturday night. It was

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Speaker 3: like eleven pm at night and he's like, I've got

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Speaker 3: to order them now because I need them for guarding tomorrow.

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Speaker 3: That we literally at the doorstep on like Sunday morning,

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Speaker 3: and I was like, who even delivers on a Sunday

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Speaker 3: and he's like Amazon does hot tip, but like we

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Speaker 3: were just so used to getting everything we want basically

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Speaker 3: instantly that fat loss is no different. So I think, really,

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Speaker 3: if we can play the long game, when they're the

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Speaker 3: people that do the best long term, they get the

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Speaker 3: best results, their bodies adapt to it better. So it's

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Speaker 3: not to say that fast weight loss is a bad thing,

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Speaker 3: but it's not fat loss. Like we want fat loss,

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Speaker 3: and fat loss cannot be fast, as you said, for

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Speaker 3: so many of us, we've got some of these extra

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Speaker 3: fat deposits in areas of our body that to mobilize it,

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Speaker 3: it's going to take some time to really evaporate that.

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Speaker 3: I guess fat mass over time, because what happens to

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Speaker 3: fat mass is when we get rid of it, we

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Speaker 3: sort of metabolize a little bit. We breath a little

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Speaker 3: bit out of CO two, a little bit comes out

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Speaker 3: and waste products. Like I'm not sure if people understand

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Speaker 3: where fat actually goes. It doesn't just dissipate into thin air.

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Speaker 3: It has to go through some sort of metabolic processes

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Speaker 3: and our bodies. For our bodies to clear it out,

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Speaker 3: That stuff takes time. So I really do think that

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Speaker 3: we should be playing the long game here, and for

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Speaker 3: so many of us, we're just not consistent enough to

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Speaker 3: see those results because we want them on the scale,

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Speaker 3: and we want them on the scale daily. And as

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Speaker 3: you mentioned, Susy, going out for like a high salty

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Speaker 3: meal can add a couple of you know, extra kilos

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Speaker 3: to the scale. Having a decent bowel motion can take

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Speaker 3: off a couple of kilos on the scale as well.

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Speaker 3: So if you're a little bit locked up or constipated,

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Speaker 3: you know, just working on your digestion, working on your

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Speaker 3: gut health can give you some good benefits as well.

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Speaker 3: Whether or not it's fat mass or not, you're going

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Speaker 3: to see those changes on the scale. So scale weight

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Speaker 3: isn't everything. I've always been a big band of taking

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Speaker 3: progress photos, taking measurements using an item of clothing. You know,

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Speaker 3: a lot of times my lady say to me, I

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Speaker 3: didn't even really notice this, but I put my brass

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Speaker 3: trap in you know, one extra clip or something like that.

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Speaker 3: So it's like they're seeing that fat mass over time,

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Speaker 3: they're seeing those body composition changes just like did in

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Speaker 3: their clothing. Like you know, their bras are a little

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Speaker 3: bit you know, they used to be quite tight and

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Speaker 3: now they're a little bit looser. That's the sign of

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Speaker 3: great progress, regardless of what the scale will say. So

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Speaker 3: I've always been a fan of using multiple markers of

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Speaker 3: progress and not just heavily relying on that little metal box,

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Speaker 3: which for so many of us gives us so much

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Speaker 3: grief and gets us in a head too much.

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Speaker 1: I think true, and it's a general rule of thumb.

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Speaker 2: If you want to lose sure, you can lose two

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Speaker 2: three kilos very quickly, even within a course of the week,

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Speaker 2: with what we call a low residue diet, loads of

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Speaker 2: fruits and vegetables, more liquid food. Absolutely, But as you said,

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Speaker 2: it's not fat mass. So let's be very clear. If

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Speaker 2: the goal is to lose five kilos of fat mass,

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Speaker 2: you've got to give it three to four weeks minimum.

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Speaker 2: If it's ten kilos, i'd say closer to three months,

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Speaker 2: and twenty kilos for six months. So I think the

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Speaker 2: more honest and open we are about those times that

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Speaker 2: are required to adjust calories, to incorporate different types of training,

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Speaker 2: to change body composition. If that's the goal for you

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Speaker 2: to build a body that's taking you into many future

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Speaker 2: years of your life, that's sort of the time frame

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Speaker 2: to be looking at, and you know we've overeaten or

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Speaker 2: gained over many years. We've got to give ourselves the

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Speaker 2: time to reprogram and get our body back to where

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Speaker 2: we want it to be long term, not just for

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Speaker 2: the short term.

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Speaker 3: Absolutely, and I guess that probably brings us on to

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Speaker 3: our next client case study of the week talking about

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Speaker 3: muscle mass, because again, muscle mass is something where we

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Speaker 3: need to play the long game, particularly with females. If

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Speaker 3: you're a male listening, you will gain muscle mass quicker, easier,

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Speaker 3: and faster than sadly we do as females. So you

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Speaker 3: know a lot of you know, I've been weight training

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Speaker 3: in the gym for eight years now, Susie. I didn't

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Speaker 3: really see any real results in terms of significant muscles,

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Speaker 3: I would say for a couple of years. Granted I

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Speaker 3: probably wasn't doing the right type of exercises in the

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Speaker 3: gym to begin with that, I wasn't doing that progressive overload.

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Speaker 3: But I think gaining muscle mass is something that we

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Speaker 3: get asked equally as frequently as we get us for

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Speaker 3: you know, fat mass as well. So when we talk

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Speaker 3: about gaining muscle mass, I think probably the most important

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Speaker 3: thing for our listeners at home to understand is that

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Speaker 3: we need an even distribution of protein throughout the day,

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Speaker 3: and too many of us are back ending our protein intech.

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Speaker 3: We're not having enough at breakfast, we're not having enough

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Speaker 3: at lunch, and then dinner's like just massively blown out.

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Speaker 3: And I think what a lot of people maybe don't

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Speaker 3: understand or don't appreciate, is that the human body only

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Speaker 3: needs a certain amount of protein at the one time.

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Speaker 3: Any more than that we're are they going to store it,

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Speaker 3: or we're going to use it as a substrate or

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Speaker 3: use it as energy. So more protein is not necessarily better.

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Speaker 3: The body will absorb and utilize as much as it

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Speaker 3: needs in terms of gaining lean muscle mass, and then

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Speaker 3: the rest of it's going to be stored as additional

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Speaker 3: body fat, or it's going to be used as energy.

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Speaker 3: If you're active and your requirements are quite high. Put

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Speaker 3: it that way. So I think a lot of people

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Speaker 3: just think protein, protein, protein, it's gold, it's gold. But

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Speaker 3: more is not necessarily better, particularly for smaller females as well.

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Speaker 3: So that even distribution is super super important, which is

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Speaker 3: why you know, it's really important that we get in

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Speaker 3: a good whack at breakfast time, we get in a

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Speaker 3: good whack of protein at lunchtime. And you know, for

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Speaker 3: some of us, just adding a boiled egg to a

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Speaker 3: lunch salad is not enough for gaining muscle mass. And

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Speaker 3: you will gain muscle mass far easier in a calorie

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Speaker 3: surplus then you will in a calorie deficit. So yes,

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Speaker 3: it is possible for some people to actively drop body

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Speaker 3: fat and gain muscle mass at the same time, but

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Speaker 3: not everybody. And if we really look at the research

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Speaker 3: in science, Susie, when it comes from a sports nutrition perspective,

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Speaker 3: it is those new big gains is what we want.

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Speaker 3: So the people that are able to actively lose body

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Speaker 3: fat and gain muscle mass at the same time are

433
00:18:15,520 --> 00:18:18,960
Speaker 3: those people who are either new to resistance training or

434
00:18:18,960 --> 00:18:22,359
Speaker 3: who've taken a significant period of time off resistance training

435
00:18:22,520 --> 00:18:24,960
Speaker 3: and coming back to it. They are probably the only

436
00:18:25,000 --> 00:18:28,360
Speaker 3: people that can really actively gain muscle mass in a deficit.

437
00:18:28,560 --> 00:18:31,560
Speaker 3: The rest of us need to cycle between calorie surpluses,

438
00:18:31,600 --> 00:18:34,119
Speaker 3: which means, yes, we will actively gain muscle mass, but

439
00:18:34,160 --> 00:18:36,119
Speaker 3: guess what, guys, We're also actively going to put on

440
00:18:36,160 --> 00:18:38,280
Speaker 3: some fat mass as well. It's so much easier to

441
00:18:38,280 --> 00:18:40,679
Speaker 3: gain muscle mass in a surplus, and then we'll then

442
00:18:40,800 --> 00:18:43,680
Speaker 3: cycle between a calorie deficit to get off that fat mass.

443
00:18:43,680 --> 00:18:45,800
Speaker 3: So you'll see a lot of bodybuilders doing that where

444
00:18:45,800 --> 00:18:48,919
Speaker 3: they actively cycle between surpluses and deficits, because it is

445
00:18:49,000 --> 00:18:51,640
Speaker 3: the easiest and fastest way to gain significant muscle mass

446
00:18:51,640 --> 00:18:53,879
Speaker 3: and then drop the fat mass. For the majority of us,

447
00:18:53,880 --> 00:18:56,720
Speaker 3: and i'd probably only say maybe a handful of our listeners,

448
00:18:56,840 --> 00:18:58,639
Speaker 3: or you know, a small percentage of our listeners can

449
00:18:58,680 --> 00:19:01,720
Speaker 3: actually have the benefit of those new BI gains where

450
00:19:01,720 --> 00:19:04,040
Speaker 3: they're newer to resistance training and they have the benefit

451
00:19:04,080 --> 00:19:06,840
Speaker 3: where they're actively able to gain muscle mass and drop

452
00:19:06,880 --> 00:19:08,240
Speaker 3: body fat at the same time. And I have a

453
00:19:08,280 --> 00:19:11,760
Speaker 3: wonderful podcast with Alan Arragon, who's one of the gurus

454
00:19:11,760 --> 00:19:14,720
Speaker 3: and sports nutrition on my podcast episode as well talking

455
00:19:14,720 --> 00:19:16,639
Speaker 3: about those new bi gains if you're interested. But I

456
00:19:16,680 --> 00:19:18,440
Speaker 3: think so many of us are trying to drop body

457
00:19:18,440 --> 00:19:20,480
Speaker 3: fat and gain muscle mass at the same time, and

458
00:19:20,520 --> 00:19:22,960
Speaker 3: it's really just not I guess, an effective goal of

459
00:19:23,080 --> 00:19:25,000
Speaker 3: going to work out for most of us. So they're

460
00:19:25,000 --> 00:19:27,080
Speaker 3: probably my two big points, Suzie. Most of us will

461
00:19:27,119 --> 00:19:30,040
Speaker 3: gain muscle mass far easier in a calorie surplus, which

462
00:19:30,320 --> 00:19:32,919
Speaker 3: you know, side note means extra fat gain as well.

463
00:19:32,960 --> 00:19:35,119
Speaker 3: If you're in a calorie surflus, you're eating more calories

464
00:19:35,119 --> 00:19:37,680
Speaker 3: than your body needs. Yes, you're going to easily gain muscle,

465
00:19:37,720 --> 00:19:39,760
Speaker 3: but you'll also put on some additional fat mass. It's

466
00:19:39,800 --> 00:19:42,160
Speaker 3: not the end of the world. It just is how

467
00:19:42,200 --> 00:19:44,720
Speaker 3: it is, and that even distribution of protein throughout the

468
00:19:44,800 --> 00:19:48,359
Speaker 3: day is really really the key point for gaining muscle

469
00:19:48,400 --> 00:19:50,520
Speaker 3: mass overall. I think enough a lot of us just

470
00:19:50,560 --> 00:19:53,200
Speaker 3: aren't eating enough protein in that sort of first part

471
00:19:53,200 --> 00:19:55,400
Speaker 3: of the day, and we're doing silly things like intimate fasting.

472
00:19:55,520 --> 00:19:57,440
Speaker 3: When the goal is gaining muscle mass. You're just you're

473
00:19:57,440 --> 00:19:59,720
Speaker 3: trying to run fast but ghostlow at the same time,

474
00:19:59,800 --> 00:20:01,879
Speaker 3: you know, like the two things that you're doing in

475
00:20:01,880 --> 00:20:02,960
Speaker 3: opposition to each other.

476
00:20:03,560 --> 00:20:05,840
Speaker 2: Two And admittedly I don't do a lot of gaining

477
00:20:05,920 --> 00:20:08,880
Speaker 2: lean muscle tissue with my female clients because I will

478
00:20:08,920 --> 00:20:11,760
Speaker 2: say that inso resistant clients will have about twenty percent

479
00:20:11,760 --> 00:20:13,600
Speaker 2: more muscle mass to start with, so often I'm about

480
00:20:13,680 --> 00:20:16,320
Speaker 2: changing body composition. But I have did spend a lot

481
00:20:16,359 --> 00:20:18,919
Speaker 2: of time early in my career working with male athletes

482
00:20:19,080 --> 00:20:21,440
Speaker 2: on muscle mass gain, and as a general rule of

483
00:20:21,440 --> 00:20:23,880
Speaker 2: thumbly at we would work on five hundred extra calories

484
00:20:23,880 --> 00:20:27,000
Speaker 2: minimum per day or two thousand killogels. Definitely five to

485
00:20:27,080 --> 00:20:28,919
Speaker 2: six small meals, and we would run that and if

486
00:20:28,960 --> 00:20:31,200
Speaker 2: we weren't getting about half a kilo to even one

487
00:20:31,600 --> 00:20:33,360
Speaker 2: kilo of muscle mass a week, we would then add

488
00:20:33,359 --> 00:20:36,359
Speaker 2: supplementary protein as other meals at the end and the

489
00:20:36,359 --> 00:20:39,320
Speaker 2: beginning of the day. That's obviously a very specific group

490
00:20:39,359 --> 00:20:43,560
Speaker 2: of the population, but I will refer back to the

491
00:20:43,800 --> 00:20:47,320
Speaker 2: recommendations for protein per serve because there was a study

492
00:20:47,520 --> 00:20:50,320
Speaker 2: done looking at egg protein, so very high quality animal

493
00:20:50,359 --> 00:20:52,480
Speaker 2: based protein, and they found the sweet spot was about

494
00:20:52,480 --> 00:20:55,239
Speaker 2: twenty grams of protein per serve, which is sort of

495
00:20:55,240 --> 00:20:57,800
Speaker 2: often half what you'll get in a standard protein powder,

496
00:20:57,920 --> 00:21:00,240
Speaker 2: or even if you're having a protein powder with milk,

497
00:21:00,280 --> 00:21:03,680
Speaker 2: youre getting at least thirty So it absolutely is about.

498
00:21:03,520 --> 00:21:04,840
Speaker 1: Regularity and timing.

499
00:21:04,880 --> 00:21:08,040
Speaker 2: And what we would generally observe is that the rugby

500
00:21:08,080 --> 00:21:10,680
Speaker 2: boys specifically would have sort of three or four big

501
00:21:10,720 --> 00:21:13,080
Speaker 2: meals when they needed five or six smaller with less

502
00:21:13,080 --> 00:21:15,560
Speaker 2: protein at each one, and it's scattered through. So a

503
00:21:15,560 --> 00:21:18,600
Speaker 2: lot of that muscle mass comes down to organization and

504
00:21:18,600 --> 00:21:21,440
Speaker 2: planning and having that good quality protein available across a

505
00:21:21,560 --> 00:21:23,880
Speaker 2: range of foods, because what the other thing that would

506
00:21:23,880 --> 00:21:27,399
Speaker 2: happen is is that they would have great four or

507
00:21:27,400 --> 00:21:29,720
Speaker 2: five days a week was great, but then they would

508
00:21:29,760 --> 00:21:31,240
Speaker 2: ride off two or three on the weekend when they

509
00:21:31,240 --> 00:21:34,159
Speaker 2: wouldn't eat. So it's about consistency and having five or

510
00:21:34,200 --> 00:21:36,720
Speaker 2: six good days, not just a couple of good ones

511
00:21:36,760 --> 00:21:39,359
Speaker 2: per week when you're training. And the other thing, as

512
00:21:39,400 --> 00:21:41,359
Speaker 2: you said, you can't do both. You can't because they

513
00:21:41,400 --> 00:21:43,399
Speaker 2: would come in and say, the boys, I want to

514
00:21:43,440 --> 00:21:45,520
Speaker 2: gain muscle five kilos, but I don't want to gain

515
00:21:45,560 --> 00:21:47,360
Speaker 2: any extra fat. And it's just not going to work

516
00:21:47,440 --> 00:21:49,639
Speaker 2: like that. The body will gain both. It's a cycle,

517
00:21:49,640 --> 00:21:51,960
Speaker 2: it's a machine, and so we would get let's get

518
00:21:51,960 --> 00:21:54,080
Speaker 2: the weight on because that's the hardest thing to do,

519
00:21:54,480 --> 00:21:56,680
Speaker 2: and then we can also lean you up later once

520
00:21:56,760 --> 00:21:59,199
Speaker 2: the weight is there. But you're right, you will absolutely

521
00:21:59,200 --> 00:22:02,280
Speaker 2: gain some fatman, if your goal is to gain muscle tissue,

522
00:22:02,320 --> 00:22:05,200
Speaker 2: and then it's about adjusting it back down. That timing

523
00:22:05,280 --> 00:22:08,400
Speaker 2: is the most important thing, and quality and balance of nutrients,

524
00:22:08,400 --> 00:22:11,399
Speaker 2: and you need both carbohydrate and protein, and actually more

525
00:22:11,440 --> 00:22:14,639
Speaker 2: carbohydrate than protein to gain muscle tissue. As it's a

526
00:22:14,680 --> 00:22:18,200
Speaker 2: metabolically very intense action and requires the body to work

527
00:22:18,320 --> 00:22:20,720
Speaker 2: really hard and then of course be complemented with the

528
00:22:20,840 --> 00:22:21,800
Speaker 2: right type of training.

529
00:22:22,040 --> 00:22:23,520
Speaker 3: And I think the right type of training is key

530
00:22:23,560 --> 00:22:25,560
Speaker 3: because I've had clients who are doing you know, yogur

531
00:22:25,680 --> 00:22:27,600
Speaker 3: or pilates and their goal is to actively put on

532
00:22:27,640 --> 00:22:29,959
Speaker 3: some lean muscle mass. I'm saying, you're just you're not

533
00:22:29,960 --> 00:22:32,080
Speaker 3: doing the right type of training, and they say, oh, well,

534
00:22:32,119 --> 00:22:33,960
Speaker 3: you know, this girl only does yoga and she looks

535
00:22:33,960 --> 00:22:36,200
Speaker 3: super lean. But I think there's a very difference between

536
00:22:36,240 --> 00:22:38,760
Speaker 3: having a very lean body shape where you can visibly

537
00:22:38,800 --> 00:22:42,400
Speaker 3: see some muscle mass, but actively putting on some significant

538
00:22:42,480 --> 00:22:43,960
Speaker 3: lean muscle mass as well. So I think a lot

539
00:22:43,960 --> 00:22:47,000
Speaker 3: of people what they're asking for and maybe not entirely

540
00:22:47,080 --> 00:22:49,119
Speaker 3: sure of what that means. I think a lot of

541
00:22:49,119 --> 00:22:51,360
Speaker 3: people just want that sort of that lean tone look,

542
00:22:51,359 --> 00:22:53,720
Speaker 3: which comes with just dropping body fat and maintaining what

543
00:22:53,800 --> 00:22:57,120
Speaker 3: muscle mass they have, versus actively gaining some muscle mass

544
00:22:57,119 --> 00:22:58,800
Speaker 3: like we see in a lot of our body comp

545
00:22:58,840 --> 00:23:01,320
Speaker 3: checks and powers and that sort of thing. So I

546
00:23:01,320 --> 00:23:03,959
Speaker 3: think just being clear on what the goal actually is

547
00:23:04,000 --> 00:23:05,800
Speaker 3: for you, but for a lot of us, we're just

548
00:23:05,800 --> 00:23:07,560
Speaker 3: not doing the right type of training. We need to

549
00:23:07,600 --> 00:23:10,840
Speaker 3: be doing that resistance training, putting our bodies under progressive

550
00:23:10,920 --> 00:23:13,600
Speaker 3: overload to see those muscles grow. And again, I've got

551
00:23:13,600 --> 00:23:16,960
Speaker 3: a great podcast on leand Ward Nutrition podcast with Zenia

552
00:23:16,960 --> 00:23:20,000
Speaker 3: would Choose an advanced exercise physiologists, and she really talks

553
00:23:20,000 --> 00:23:22,160
Speaker 3: about the you know, the cup five mistakes that you're

554
00:23:22,200 --> 00:23:24,760
Speaker 3: making when you're trying to actively gain lean muscle mass.

555
00:23:24,760 --> 00:23:26,200
Speaker 3: And for so many of us, we're just not doing

556
00:23:26,200 --> 00:23:28,480
Speaker 3: the right type of training. The program that we've got

557
00:23:28,520 --> 00:23:31,119
Speaker 3: isn't set up for us, the nutrition's not right, and

558
00:23:31,160 --> 00:23:32,320
Speaker 3: so there are a lot of things that do go

559
00:23:32,400 --> 00:23:34,800
Speaker 3: into gaining muscle mass. But I think working with a

560
00:23:34,800 --> 00:23:38,520
Speaker 3: proper qualified exercise expert is one thing, and working with

561
00:23:38,640 --> 00:23:41,280
Speaker 3: a proper qualified sports sietition is another thing. So I

562
00:23:41,280 --> 00:23:43,560
Speaker 3: think those two things really do go hand in hand.

563
00:23:43,720 --> 00:23:46,240
Speaker 3: And if you are somebody on a vegan or a

564
00:23:46,280 --> 00:23:48,520
Speaker 3: plant based side, or just make a small note here, Susie,

565
00:23:48,960 --> 00:23:51,880
Speaker 3: really important to understand that with your protein powders and

566
00:23:51,920 --> 00:23:54,919
Speaker 3: your quality types of protein that you're actively getting in,

567
00:23:54,960 --> 00:23:57,600
Speaker 3: you'll need more because the body doesn't absorb plant based

568
00:23:57,640 --> 00:24:00,639
Speaker 3: protein as easily or readily as it does animal based protein,

569
00:24:00,880 --> 00:24:02,760
Speaker 3: and you really want to look for your protein powders

570
00:24:02,800 --> 00:24:05,400
Speaker 3: and supplements if you are using them. Some people don't

571
00:24:05,440 --> 00:24:07,400
Speaker 3: need them, but on a plant based diet, a lot

572
00:24:07,720 --> 00:24:09,879
Speaker 3: a lot do. Just to get in that enough protein

573
00:24:09,920 --> 00:24:12,280
Speaker 3: throughout the day, you'll need at least two to three

574
00:24:12,280 --> 00:24:16,000
Speaker 3: grams of loucine per serve of protein, which I guess

575
00:24:16,040 --> 00:24:17,920
Speaker 3: a lot of supplement companies have gotten a lot better

576
00:24:17,960 --> 00:24:20,080
Speaker 3: at this, SUSI, but I'm still coming across brands on

577
00:24:20,119 --> 00:24:22,159
Speaker 3: the market that some of my plant based clients are

578
00:24:22,240 --> 00:24:24,119
Speaker 3: using and they're sending them two minim like it's just

579
00:24:24,280 --> 00:24:26,560
Speaker 3: it doesn't have the lucine in there to activate the

580
00:24:26,640 --> 00:24:29,199
Speaker 3: muscle protein synthesis or to grow the muscle, which is

581
00:24:29,240 --> 00:24:32,040
Speaker 3: what we really really want. So if you're using a

582
00:24:32,040 --> 00:24:34,240
Speaker 3: brand of you know, vegan protein powder that doesn't have

583
00:24:34,320 --> 00:24:35,800
Speaker 3: that in there, again, you're not going to get the

584
00:24:35,800 --> 00:24:39,199
Speaker 3: full benefit from muscle protein synthesis, which is ideally what

585
00:24:39,240 --> 00:24:42,040
Speaker 3: you're using the protein powder for. So definitely check out

586
00:24:42,040 --> 00:24:44,840
Speaker 3: your vegan based protein. If you're using a way based protein,

587
00:24:44,880 --> 00:24:46,560
Speaker 3: it's got it in there. Don't even worry about it.

588
00:24:46,560 --> 00:24:48,640
Speaker 3: It's really just for our vegan or our plant based

589
00:24:48,640 --> 00:24:49,320
Speaker 3: listeners at home.

590
00:24:49,560 --> 00:24:51,119
Speaker 2: Good point, because I know we do have quite a

591
00:24:51,160 --> 00:24:53,280
Speaker 2: few of those. So we look forward to seeing your

592
00:24:53,400 --> 00:24:56,639
Speaker 2: muscles on the Nutrition Couch podcast Instagram page very soonly.

593
00:24:58,119 --> 00:25:01,199
Speaker 2: But for this week's product of the week, we have

594
00:25:01,280 --> 00:25:03,920
Speaker 2: a very popular food. Now I'm not sure if the

595
00:25:03,960 --> 00:25:06,800
Speaker 2: bodybuilders are having a whole lot of it, but it

596
00:25:06,880 --> 00:25:09,320
Speaker 2: is one of the products from the Now. I don't

597
00:25:09,320 --> 00:25:10,919
Speaker 2: think I'm going to say this correctly, but is it

598
00:25:10,960 --> 00:25:12,120
Speaker 2: no shoe.

599
00:25:11,800 --> 00:25:15,720
Speaker 3: Nushe Actually don't know, nushe maybe nushew.

600
00:25:16,680 --> 00:25:19,040
Speaker 1: It's the group of low sugar foods.

601
00:25:19,040 --> 00:25:21,600
Speaker 2: They've got some cake mixes, they've got some snack bars

602
00:25:21,880 --> 00:25:25,080
Speaker 2: and todaily and we wanted to talk about the donuts

603
00:25:25,320 --> 00:25:29,399
Speaker 2: because who doesn't love a donut And there's a whole

604
00:25:29,440 --> 00:25:33,880
Speaker 2: lot of these flavored, ninety five percent sugar free donuts.

605
00:25:33,920 --> 00:25:35,880
Speaker 2: I've chosen today. The one to have a look at

606
00:25:36,359 --> 00:25:40,280
Speaker 2: is the birthday cake donut, and it looks pretty tasty,

607
00:25:40,280 --> 00:25:41,879
Speaker 2: you have to be honest, and when we take a

608
00:25:41,920 --> 00:25:44,720
Speaker 2: closer look, per forty five gram serve, it comes in

609
00:25:45,040 --> 00:25:48,520
Speaker 2: at just over one hundred calories, five hundred kilodeles, four

610
00:25:48,600 --> 00:25:51,720
Speaker 2: grams of protein, eight point two grams of total fat

611
00:25:51,920 --> 00:25:55,200
Speaker 2: six point one grams are saturated fat, only four point

612
00:25:55,320 --> 00:25:59,199
Speaker 2: two grams of carbohydrate. But what I will say is

613
00:25:59,200 --> 00:26:01,920
Speaker 2: that it's got four point six grams of fiber as

614
00:26:01,960 --> 00:26:04,639
Speaker 2: well as seven point six grams of erythritol, which is

615
00:26:04,640 --> 00:26:07,760
Speaker 2: a sweetener we've referred to previously, and that's where we're

616
00:26:07,760 --> 00:26:10,639
Speaker 2: getting that sweet taste in that cake without the actual

617
00:26:10,680 --> 00:26:13,360
Speaker 2: added sugar, which comes in at just two point two grams.

618
00:26:13,400 --> 00:26:16,040
Speaker 2: So when I take a deeper dive leand it's a

619
00:26:16,080 --> 00:26:19,719
Speaker 2: gluten free product using natural sweetness, the first ingredient is

620
00:26:19,720 --> 00:26:23,800
Speaker 2: egg water vanilla flavored icing, which is where the erythritol

621
00:26:23,880 --> 00:26:28,359
Speaker 2: is primarily used. Some sustainable palm kernel oil, coconut oil,

622
00:26:28,359 --> 00:26:30,639
Speaker 2: sweet lethuson, natural vanilla, pumpkin pure.

623
00:26:31,080 --> 00:26:31,879
Speaker 1: The list goes on.

624
00:26:31,960 --> 00:26:35,720
Speaker 2: It is quite a process food to achieve those nutrients

625
00:26:36,240 --> 00:26:38,919
Speaker 2: and such a low calorie load. Now, I have not

626
00:26:39,560 --> 00:26:42,480
Speaker 2: tried these donuts, but I know I've got friends who

627
00:26:42,520 --> 00:26:45,560
Speaker 2: are massive fans of these products, particularly the snack bars.

628
00:26:45,880 --> 00:26:48,440
Speaker 1: I know the donuts are really popular. Have you tried one?

629
00:26:48,480 --> 00:26:50,480
Speaker 3: I think I have from a memory a little while ago,

630
00:26:50,560 --> 00:26:52,560
Speaker 3: but I've got a client who loves the just the

631
00:26:52,640 --> 00:26:55,200
Speaker 3: cake they do like little sort of single serve cake.

632
00:26:55,240 --> 00:26:57,239
Speaker 3: So she's a big fan of them, But I don't know.

633
00:26:57,359 --> 00:26:59,280
Speaker 3: I think it's an overly processed food on paper. I

634
00:26:59,280 --> 00:27:02,159
Speaker 3: think the macarinis in the calories look really great. But

635
00:27:02,240 --> 00:27:04,320
Speaker 3: I've always been a fan of if you know you're

636
00:27:04,320 --> 00:27:05,720
Speaker 3: going to eat the thing, eat the thing you want

637
00:27:05,760 --> 00:27:07,640
Speaker 3: the most. I think a lot of people, again, are

638
00:27:07,680 --> 00:27:10,040
Speaker 3: having these things on a regular basis forgetting that this

639
00:27:10,160 --> 00:27:13,160
Speaker 3: really is still an overly processed food. Sure it's probably

640
00:27:13,200 --> 00:27:15,400
Speaker 3: better than ninety five percent of them on the market,

641
00:27:15,440 --> 00:27:17,960
Speaker 3: but again it's one of those health halo. Sure it

642
00:27:17,960 --> 00:27:19,879
Speaker 3: looks all right on paper, but I mean, is it

643
00:27:19,920 --> 00:27:22,120
Speaker 3: really going to give you the maximal satisfaction? Like you've

644
00:27:22,119 --> 00:27:24,520
Speaker 3: got to absolutely love it, and if you don't, then

645
00:27:24,520 --> 00:27:26,360
Speaker 3: I think that we're probably just eating far too much

646
00:27:26,359 --> 00:27:28,720
Speaker 3: of them just because we think that they're a lot healthier,

647
00:27:28,800 --> 00:27:31,159
Speaker 3: or eating two or three of these, you know, multiple

648
00:27:31,200 --> 00:27:33,000
Speaker 3: times a week because we think it's healthier. But it

649
00:27:33,000 --> 00:27:35,200
Speaker 3: doesn't look too bad on paper, it does have quite

650
00:27:35,200 --> 00:27:37,040
Speaker 3: a lot of saturated fat in it. I'm not really

651
00:27:37,080 --> 00:27:39,640
Speaker 3: a donut person, though, so I probably shouldn't. Probably aren't

652
00:27:39,680 --> 00:27:42,000
Speaker 3: the best, isn't the goodness man, I can't even talk today.

653
00:27:42,000 --> 00:27:45,119
Speaker 3: I'm probably not the best person to be commenting on donuts.

654
00:27:45,160 --> 00:27:47,600
Speaker 3: I'm much more of a almond crossot kind of girl,

655
00:27:47,720 --> 00:27:49,680
Speaker 3: or a cheesecake kind of girl. I mean, it doesn't

656
00:27:49,680 --> 00:27:52,040
Speaker 3: look too bad on paper, right, it's for this certain

657
00:27:52,080 --> 00:27:54,200
Speaker 3: type of individual. But I think we can't go past

658
00:27:54,200 --> 00:27:56,840
Speaker 3: the fact that it is an overly processed food. It's

659
00:27:56,880 --> 00:27:59,520
Speaker 3: not something that would be comparable to a tube of

660
00:27:59,640 --> 00:28:01,760
Speaker 3: Greek yoga, are an apple or a handle of nuts.

661
00:28:02,359 --> 00:28:04,800
Speaker 2: Well, they're three seventy five per donut. They're only forty

662
00:28:04,800 --> 00:28:07,240
Speaker 2: five grams, so they're quite small. What I will say though,

663
00:28:07,400 --> 00:28:10,600
Speaker 2: is that for donut lovers, is that donuts so one

664
00:28:10,640 --> 00:28:13,399
Speaker 2: of the richer sources of transfats in the diet of

665
00:28:13,440 --> 00:28:16,399
Speaker 2: Australians because they still have quite a lot of transfats

666
00:28:16,400 --> 00:28:18,360
Speaker 2: in them because of the type of oil and processing

667
00:28:18,359 --> 00:28:20,800
Speaker 2: they use. So unfortunately, when we go to commercial donut

668
00:28:20,840 --> 00:28:23,239
Speaker 2: shops or commercial donuts.

669
00:28:22,720 --> 00:28:24,240
Speaker 1: They often got trans fats in them.

670
00:28:24,240 --> 00:28:27,240
Speaker 2: And I would say if it doesn't have zero transfats listed,

671
00:28:27,280 --> 00:28:29,320
Speaker 2: because they're trying to showcase that they don't have it,

672
00:28:29,600 --> 00:28:32,119
Speaker 2: they probably have it. Because baked goods are one of

673
00:28:32,320 --> 00:28:34,720
Speaker 2: the richest sauces in our diet, so I'm always a

674
00:28:34,720 --> 00:28:37,439
Speaker 2: bit careful of that. So I'd say, potentially, if you

675
00:28:37,480 --> 00:28:39,120
Speaker 2: love a donut and you love this one, it's it's

676
00:28:39,200 --> 00:28:41,320
Speaker 2: less likely to have those transpats in it, although it

677
00:28:41,320 --> 00:28:43,280
Speaker 2: does have still quite a hefty dose of six point

678
00:28:43,320 --> 00:28:46,160
Speaker 2: one grams of saturated fat, which is really a type of.

679
00:28:46,080 --> 00:28:48,000
Speaker 1: Fat you'd want to be minimizing in.

680
00:28:47,920 --> 00:28:50,760
Speaker 2: The diet, you know, I think occasionally leanne if you

681
00:28:50,840 --> 00:28:54,200
Speaker 2: love it, would I spend three dollars seventy on this donut?

682
00:28:54,240 --> 00:28:54,800
Speaker 1: Probably not?

683
00:28:55,200 --> 00:28:58,320
Speaker 2: Do I try and minimize donut consumption in general for everybody.

684
00:28:58,440 --> 00:29:00,000
Speaker 1: Yes. Do I love donuts?

685
00:29:00,200 --> 00:29:02,520
Speaker 2: Yes, So it's always you know, when you enjoy it,

686
00:29:02,560 --> 00:29:04,080
Speaker 2: and I think if you're going to have it occasionally

687
00:29:04,160 --> 00:29:06,880
Speaker 2: from the very Donut van in New South Wales, which

688
00:29:06,960 --> 00:29:08,800
Speaker 2: is famous, but it would definitely not be a food

689
00:29:09,200 --> 00:29:11,200
Speaker 2: that I would ever encourage people to include in their

690
00:29:11,240 --> 00:29:13,800
Speaker 2: diet more than it very occasionally, maybe once a month.

691
00:29:14,400 --> 00:29:16,760
Speaker 2: So yeah, I just be mindful that when something sounds

692
00:29:16,800 --> 00:29:18,560
Speaker 2: too good to be true, it usually is, and they're

693
00:29:18,560 --> 00:29:21,560
Speaker 2: pretty processed. You know, You're looking at something that's got many,

694
00:29:21,600 --> 00:29:24,880
Speaker 2: many ingredients, several of which you wouldn't be recommending in general.

695
00:29:24,960 --> 00:29:27,200
Speaker 2: So yeah, I would definitely not be thinking that they're

696
00:29:27,240 --> 00:29:30,400
Speaker 2: a great choice, and it's perhaps slightly better than the

697
00:29:30,440 --> 00:29:33,400
Speaker 2: full strength fatty donut from the supermarket.

698
00:29:33,800 --> 00:29:35,480
Speaker 1: But would I be putting it on a meal plan.

699
00:29:35,720 --> 00:29:35,800
Speaker 3: No.

700
00:29:36,040 --> 00:29:37,520
Speaker 2: I would say if you want to have it, enjoy

701
00:29:37,560 --> 00:29:40,560
Speaker 2: it very occasionally that yeah, I'm sort of very similar

702
00:29:40,640 --> 00:29:43,360
Speaker 2: to you. That kind of ingredient process list doesn't do much.

703
00:29:43,200 --> 00:29:44,360
Speaker 1: For me, I think.

704
00:29:44,400 --> 00:29:46,360
Speaker 3: I mean, two of the top ingredients are palm oil

705
00:29:46,400 --> 00:29:48,840
Speaker 3: and coconut oil, which you know, I'd never really ever

706
00:29:48,880 --> 00:29:51,640
Speaker 3: recommended either of those oils. So I just thinking of it,

707
00:29:51,640 --> 00:29:53,800
Speaker 3: looks like a donut probably is a donut, or it's

708
00:29:53,840 --> 00:29:56,120
Speaker 3: probably a better option than going and buying you know,

709
00:29:56,200 --> 00:29:58,760
Speaker 3: the normal standard cinnamon donuts that you get from I

710
00:29:58,800 --> 00:30:01,360
Speaker 3: don't know the standard doughnut sho although they do smell delicious.

711
00:30:01,360 --> 00:30:03,440
Speaker 3: I'd probably much prefer having one of them, you know,

712
00:30:03,680 --> 00:30:05,520
Speaker 3: once every six months, and one of these sort of

713
00:30:05,560 --> 00:30:08,000
Speaker 3: bad boys every every week, but each to their own.

714
00:30:08,040 --> 00:30:10,000
Speaker 3: If you absolutely love it, then I think that you know,

715
00:30:10,040 --> 00:30:12,440
Speaker 3: it can be included as part of a healthy diet.

716
00:30:12,440 --> 00:30:14,800
Speaker 3: But if you're doing this many times a week, then

717
00:30:14,800 --> 00:30:16,720
Speaker 3: you're going out and you're drinking alcohol on the weekend,

718
00:30:16,760 --> 00:30:18,560
Speaker 3: and you're having you know, burgers and fries and that

719
00:30:18,600 --> 00:30:20,520
Speaker 3: sort of thing. It really does come down to the

720
00:30:20,680 --> 00:30:23,080
Speaker 3: quality of your diet overall. This is sort of the

721
00:30:23,120 --> 00:30:25,200
Speaker 3: only treat in your diet. I think you're really really

722
00:30:25,200 --> 00:30:27,680
Speaker 3: well off on the right track. But if you're doing

723
00:30:27,720 --> 00:30:29,560
Speaker 3: this and you're blowing out on the weekends and you're

724
00:30:29,600 --> 00:30:31,480
Speaker 3: having you know, chocolate out to dinner every night, and

725
00:30:31,480 --> 00:30:33,040
Speaker 3: you're having a couple of ice creams a week, and

726
00:30:33,080 --> 00:30:34,479
Speaker 3: there's a lot of alcohol in your diet and you're

727
00:30:34,480 --> 00:30:36,960
Speaker 3: getting uber EOTs twice a week, this isn't really going

728
00:30:37,040 --> 00:30:38,960
Speaker 3: to save you. Put it that way. I think it's

729
00:30:38,960 --> 00:30:42,080
Speaker 3: really about the overall quality of your diet overall, which

730
00:30:42,200 --> 00:30:43,520
Speaker 3: for a lot of people will need to make their

731
00:30:43,520 --> 00:30:46,120
Speaker 3: own judgment calls. It's not a bad product. It's probably

732
00:30:46,200 --> 00:30:48,640
Speaker 3: a lot better than a normal standard donut, but it

733
00:30:48,680 --> 00:30:50,040
Speaker 3: is still a treat. Put it that way. I don't

734
00:30:50,040 --> 00:30:52,360
Speaker 3: think there's any sort of getting around that when looking

735
00:30:52,400 --> 00:30:54,840
Speaker 3: at the actual ingredients. Even though the macros do look

736
00:30:54,880 --> 00:30:55,480
Speaker 3: quite good.

737
00:30:55,360 --> 00:30:56,720
Speaker 1: And I haven't tried it, so I don't know.

738
00:30:56,760 --> 00:30:58,520
Speaker 2: Maybe it doesn't taste great at I mate, let us know,

739
00:30:58,920 --> 00:31:00,959
Speaker 2: let us know listeners had it and if you love it,

740
00:31:01,000 --> 00:31:01,880
Speaker 2: and we'll take.

741
00:31:01,760 --> 00:31:04,280
Speaker 1: Your word for it. But that's our thoughts on it.

742
00:31:04,320 --> 00:31:07,400
Speaker 3: Anyway, Susie and I don't try everything that comes through

743
00:31:07,400 --> 00:31:09,520
Speaker 3: in terms of listener questions or product reviews. We must

744
00:31:09,560 --> 00:31:11,640
Speaker 3: admit we like to try some of the better products.

745
00:31:11,640 --> 00:31:13,160
Speaker 3: But you know, as I said, I'm a big fan

746
00:31:13,200 --> 00:31:15,240
Speaker 3: of my own soul foods. I'm not really a donut person.

747
00:31:15,280 --> 00:31:16,760
Speaker 3: So even though it's a healthier donut, I'm not going

748
00:31:16,800 --> 00:31:18,600
Speaker 3: to waste my calories on that. I'd much rather have

749
00:31:19,000 --> 00:31:22,640
Speaker 3: a brownieor an Armor Caisson Fair instead of these, you know,

750
00:31:22,720 --> 00:31:25,560
Speaker 3: quote unquote healthier donuts. So that's that's my fair enough,

751
00:31:25,600 --> 00:31:28,800
Speaker 3: fair enough, And then moving on to our final segment

752
00:31:28,840 --> 00:31:31,400
Speaker 3: of the show, Susie listening question is about carbs. So

753
00:31:31,840 --> 00:31:34,080
Speaker 3: a listener has written in an asked us what is

754
00:31:34,080 --> 00:31:36,360
Speaker 3: a serving of carbohydrates? And how do we know how

755
00:31:36,480 --> 00:31:38,600
Speaker 3: much we need? And this is kind of like how

756
00:31:38,600 --> 00:31:40,520
Speaker 3: long is a piece of string? Right, because every single

757
00:31:40,560 --> 00:31:43,640
Speaker 3: person is different, every single person has different requirements. And

758
00:31:44,200 --> 00:31:46,000
Speaker 3: you know, are you a male, are you a female?

759
00:31:46,000 --> 00:31:48,440
Speaker 3: Are you active? You know, what are your goals? Here

760
00:31:48,480 --> 00:31:51,240
Speaker 3: as well. I think it really really does come into

761
00:31:51,720 --> 00:31:53,560
Speaker 3: the mix. There's there's many, many things, and I don't

762
00:31:53,560 --> 00:31:56,840
Speaker 3: think we can really recommend what a serving of carbohydrates is,

763
00:31:56,920 --> 00:31:58,560
Speaker 3: but maybe we sort of talk about it from a

764
00:31:58,640 --> 00:32:02,760
Speaker 3: diabetic perspective, what is standard serving of carbohydrates? And then

765
00:32:03,080 --> 00:32:05,560
Speaker 3: you know, what do the majority of active females or

766
00:32:05,560 --> 00:32:07,720
Speaker 3: active males tend to need. Do you think that's probably

767
00:32:07,720 --> 00:32:08,960
Speaker 3: the best way to do it? Well?

768
00:32:09,000 --> 00:32:10,720
Speaker 2: I have always been taught, and perhaps this is a

769
00:32:10,760 --> 00:32:13,720
Speaker 2: dietitian thing. We're taught that about fifteen grams of carbohydrate

770
00:32:13,800 --> 00:32:16,120
Speaker 2: is what we used to call and exchange, and where

771
00:32:16,120 --> 00:32:19,200
Speaker 2: that came from was recommendations for people with diabetes in

772
00:32:19,280 --> 00:32:21,640
Speaker 2: terms of counting their blood glucose units and matching it

773
00:32:21,680 --> 00:32:24,120
Speaker 2: to their insulin requirements. So that's a bit of history.

774
00:32:24,640 --> 00:32:27,440
Speaker 2: But I generally work off one to two serves per meal,

775
00:32:27,480 --> 00:32:30,040
Speaker 2: and that comes in between twenty and thirty grams per serve,

776
00:32:30,520 --> 00:32:33,400
Speaker 2: and that comes back to a reference point that sort

777
00:32:33,440 --> 00:32:35,760
Speaker 2: of what we would refer to as a higher carbohydrate

778
00:32:35,800 --> 00:32:38,600
Speaker 2: diet of fifty to sixty percent carbohydrate will come in

779
00:32:38,640 --> 00:32:41,800
Speaker 2: between say one fifty two hundred or more grams of

780
00:32:41,800 --> 00:32:45,880
Speaker 2: carbohydrate per day. A moderate carbohydrate diet, which is something

781
00:32:45,920 --> 00:32:50,040
Speaker 2: similar to CSIRO would come in between say maybe eighty

782
00:32:50,080 --> 00:32:52,840
Speaker 2: one hundred up to about one fifty, and then low

783
00:32:52,880 --> 00:32:56,160
Speaker 2: carbohydrate diets sort of have traditionally been referred to less

784
00:32:56,160 --> 00:32:58,840
Speaker 2: than about eighty grams, and then very low carbohydrate or

785
00:32:58,880 --> 00:33:02,000
Speaker 2: keto diets are less than say fifty or even thirty grams.

786
00:33:02,000 --> 00:33:06,000
Speaker 1: So it comes back to that reference point. Now, I count,

787
00:33:06,040 --> 00:33:06,320
Speaker 1: as I.

788
00:33:06,240 --> 00:33:08,600
Speaker 2: Said, twenty to thirty grams per serve, and I'm usually

789
00:33:08,680 --> 00:33:10,600
Speaker 2: doing it with a taper towards the end of the day.

790
00:33:11,160 --> 00:33:14,440
Speaker 2: And as very rough guide, the average female who is

791
00:33:14,720 --> 00:33:18,040
Speaker 2: exercising moderately who has a goal of body fat loss

792
00:33:18,080 --> 00:33:21,400
Speaker 2: may need between say one twenty one forty one sixty

793
00:33:21,480 --> 00:33:23,920
Speaker 2: grams of carbohydrate. But you're rightly, and it's not an

794
00:33:23,960 --> 00:33:28,640
Speaker 2: exact science. It's very rough guidelines for people depending on activity, age, metabolism,

795
00:33:29,200 --> 00:33:32,440
Speaker 2: inst and resistant status, dietary goals, you know all of

796
00:33:32,480 --> 00:33:35,240
Speaker 2: those variables. But I think you know as a take

797
00:33:35,280 --> 00:33:38,160
Speaker 2: home message, I look at products and if they've got

798
00:33:38,200 --> 00:33:41,680
Speaker 2: about twenty grams of carbohydrate perserve, it's usually a pretty

799
00:33:41,680 --> 00:33:45,080
Speaker 2: good quality product because that would mean that it tends

800
00:33:45,120 --> 00:33:47,760
Speaker 2: to have a higher protein proportion because it's a whole

801
00:33:47,840 --> 00:33:50,600
Speaker 2: grain carbohydrate, so it tends to weed out some of

802
00:33:50,600 --> 00:33:53,280
Speaker 2: the rubbish. Whereas when you're, say, as a reference, looking

803
00:33:53,320 --> 00:33:56,160
Speaker 2: at a piece of bread, breads that have like forty

804
00:33:56,240 --> 00:33:59,000
Speaker 2: fifty grams of carbohydrate tend to be things like Turkish

805
00:33:59,000 --> 00:34:01,840
Speaker 2: bread or Lebanese bread, or really large slices of sour dough,

806
00:34:01,920 --> 00:34:04,080
Speaker 2: so they tend to be larger and more processed. So

807
00:34:04,520 --> 00:34:07,280
Speaker 2: that's the reference point that I use with products.

808
00:34:07,840 --> 00:34:08,840
Speaker 1: A piece of fruits.

809
00:34:08,560 --> 00:34:11,839
Speaker 2: About twenty grams of carbohydrate. About a third to half

810
00:34:11,880 --> 00:34:14,880
Speaker 2: a cup of grain is about twenty grams of carbohydrate,

811
00:34:15,440 --> 00:34:18,799
Speaker 2: so very roughly. But in terms of how much do

812
00:34:18,880 --> 00:34:21,640
Speaker 2: you need, if you're counting a couple of serves per

813
00:34:21,719 --> 00:34:25,319
Speaker 2: meal save breakfast, lunch, maybe afternoon snack and dinner and

814
00:34:25,360 --> 00:34:28,960
Speaker 2: your weight stable, you're probably on track. But if you

815
00:34:29,120 --> 00:34:32,319
Speaker 2: are wanting to lose weight and you have one or

816
00:34:32,520 --> 00:34:35,280
Speaker 2: one serve per meal, and then you're you know, it's

817
00:34:35,520 --> 00:34:37,680
Speaker 2: quite technical in the sense of how much do you need.

818
00:34:37,760 --> 00:34:40,800
Speaker 2: I think it really depends on the dietary goals. And indeed,

819
00:34:41,000 --> 00:34:43,360
Speaker 2: much of what we spend time working with clients on

820
00:34:43,440 --> 00:34:46,360
Speaker 2: is adjusting those carbohydrates to help them achieve those goals.

821
00:34:46,400 --> 00:34:49,480
Speaker 2: So I would say that if you are, you know,

822
00:34:49,560 --> 00:34:51,520
Speaker 2: having a couple of serves per meal and not getting

823
00:34:51,560 --> 00:34:53,400
Speaker 2: to where you want with your diet, that may be

824
00:34:53,520 --> 00:34:56,239
Speaker 2: signs a concert with a dietitian, or even spending some

825
00:34:56,280 --> 00:34:59,040
Speaker 2: time on something like my Fitness Power and learning a

826
00:34:59,040 --> 00:35:01,680
Speaker 2: little bit more about carbohydrate may be a really good

827
00:35:01,719 --> 00:35:03,520
Speaker 2: thing to work at or have a look at.

828
00:35:03,760 --> 00:35:06,160
Speaker 3: And I think the quality of the carbohydrate matters. Absolutely

829
00:35:06,239 --> 00:35:10,040
Speaker 3: lack some whole grain quality carbohydrate versus just you know,

830
00:35:10,120 --> 00:35:12,240
Speaker 3: dumping in a whole heap of sugar or maple syrup

831
00:35:12,239 --> 00:35:15,040
Speaker 3: into a smoothie definitely matters. But I do also think

832
00:35:15,080 --> 00:35:17,400
Speaker 3: the type of activity that you're doing. If you're somebody

833
00:35:17,400 --> 00:35:20,319
Speaker 3: who lifts heavy weights, if you have a large training load,

834
00:35:20,400 --> 00:35:23,080
Speaker 3: or if you're doing that higher intensity type activity, you

835
00:35:23,120 --> 00:35:25,479
Speaker 3: will need more carbohydrate. But if you're someone that does

836
00:35:25,719 --> 00:35:30,000
Speaker 3: lower intensity activity, if walking is your main form of exercise, polaratese. Yoga,

837
00:35:30,440 --> 00:35:32,319
Speaker 3: I mean, depending on the type you know, if you're

838
00:35:32,320 --> 00:35:34,759
Speaker 3: doing those crazy inversions and that sort of thing, that

839
00:35:34,760 --> 00:35:36,560
Speaker 3: can you know, burn up quite a lot of calories.

840
00:35:36,560 --> 00:35:39,160
Speaker 3: But if the exercise that you're doing is overall quite

841
00:35:39,200 --> 00:35:42,719
Speaker 3: low intensity. If the goal isn't to actively build muscle mass,

842
00:35:42,760 --> 00:35:45,320
Speaker 3: you probably can get away with having a lot less carbohydrate.

843
00:35:45,680 --> 00:35:47,400
Speaker 3: I think the really the goal for fat loss is

844
00:35:47,440 --> 00:35:49,120
Speaker 3: a you need to be in a calorie deficit, but

845
00:35:49,280 --> 00:35:51,240
Speaker 3: you need your protein high and we want some quality

846
00:35:51,280 --> 00:35:53,440
Speaker 3: fiber in there to keep you full. But fats and

847
00:35:53,480 --> 00:35:55,560
Speaker 3: carbs in the diet are something that I've always been

848
00:35:55,560 --> 00:35:57,960
Speaker 3: happy to interchange with my clients. Some of my clients

849
00:35:58,080 --> 00:36:00,560
Speaker 3: really like their fat. They want to add better and

850
00:36:00,640 --> 00:36:02,600
Speaker 3: pesto and cheese and nuts and that sort of thing

851
00:36:02,600 --> 00:36:04,400
Speaker 3: into every meal. So I don't have a lot of

852
00:36:04,520 --> 00:36:07,239
Speaker 3: calories left over to play with, so I'll happily give

853
00:36:07,280 --> 00:36:09,200
Speaker 3: them two or three serves of fat and very very

854
00:36:09,239 --> 00:36:11,640
Speaker 3: low carbohydrate meals if they're not doing the training that

855
00:36:11,719 --> 00:36:13,800
Speaker 3: needs it. Versus I have some of my other ladies

856
00:36:13,840 --> 00:36:16,920
Speaker 3: who love carbohydrates, so they will happily have you know,

857
00:36:17,200 --> 00:36:19,920
Speaker 3: two three servings of carbohydrate in a meal and go

858
00:36:20,040 --> 00:36:22,040
Speaker 3: a lot lower fat with their meals, and they do

859
00:36:22,080 --> 00:36:23,680
Speaker 3: a lot better off that. So I really do think

860
00:36:23,719 --> 00:36:26,640
Speaker 3: this is such an individualized question. Really comes down to

861
00:36:26,719 --> 00:36:29,880
Speaker 3: your goals, your lifestyle, your body shape, even your gender.

862
00:36:29,960 --> 00:36:32,120
Speaker 3: You know, we know that males will need more carbohydrates.

863
00:36:32,120 --> 00:36:34,480
Speaker 3: They're generally in larger bodies, they're generally a little bit

864
00:36:34,480 --> 00:36:37,239
Speaker 3: more active, got some more muscle mass than our female counterparts.

865
00:36:37,680 --> 00:36:39,719
Speaker 3: So I really do think that this is not sort

866
00:36:39,719 --> 00:36:41,640
Speaker 3: of a question we can give a direct answer on,

867
00:36:41,800 --> 00:36:43,759
Speaker 3: is it, Susie? But I tend to use around about

868
00:36:43,760 --> 00:36:46,479
Speaker 3: fifteen grams as a sort of serving size as well,

869
00:36:46,760 --> 00:36:48,399
Speaker 3: and I think most of my ladies are having sort

870
00:36:48,440 --> 00:36:50,360
Speaker 3: of two to three servings per meal. And then of

871
00:36:50,360 --> 00:36:52,480
Speaker 3: course it comes down to if you're someone that snacks

872
00:36:52,480 --> 00:36:54,640
Speaker 3: a lot, you can probably do with less carbohydrates than

873
00:36:54,640 --> 00:36:56,719
Speaker 3: your meal. But if you're someone who only eats three

874
00:36:56,719 --> 00:36:58,399
Speaker 3: standard meals a day and you don't snack a lot,

875
00:36:58,440 --> 00:37:00,440
Speaker 3: you can probably get away with having more car hydrate

876
00:37:00,480 --> 00:37:03,080
Speaker 3: in your meal. So there are so many different things

877
00:37:03,080 --> 00:37:05,040
Speaker 3: to think about when we're talking about it, and this

878
00:37:05,120 --> 00:37:07,360
Speaker 3: is why working one on one with a dietitian to

879
00:37:07,400 --> 00:37:09,840
Speaker 3: come up with a personalized plan for you your lifestyle

880
00:37:09,880 --> 00:37:12,839
Speaker 3: and your goals is just so key, Isn't it real?

881
00:37:12,880 --> 00:37:14,719
Speaker 3: There's no real getting around it. You can google as

882
00:37:14,800 --> 00:37:16,760
Speaker 3: many things as you want, but if you're not getting

883
00:37:16,760 --> 00:37:18,400
Speaker 3: those results at the end of the day, it is

884
00:37:18,520 --> 00:37:21,200
Speaker 3: probably time to enlist the help of the dietitian because

885
00:37:21,440 --> 00:37:23,680
Speaker 3: this is what we get a university for four or

886
00:37:23,719 --> 00:37:25,960
Speaker 3: five years for, is to help you guys.

887
00:37:26,200 --> 00:37:29,560
Speaker 2: And it's probably leads to something I would say. My

888
00:37:29,640 --> 00:37:32,360
Speaker 2: clients are often women who aren't doing as much activity,

889
00:37:32,400 --> 00:37:35,040
Speaker 2: so they may only be having one or two carbohydrates

890
00:37:35,040 --> 00:37:37,160
Speaker 2: per meal, but I will adjust it. But what I

891
00:37:37,200 --> 00:37:39,919
Speaker 2: will say, Leanne is that in Australian diets, where things

892
00:37:39,960 --> 00:37:42,240
Speaker 2: tend to go wrong at dinner is that the serving

893
00:37:42,280 --> 00:37:44,480
Speaker 2: sizes of the carbohydrates tend to be two or three

894
00:37:44,520 --> 00:37:46,720
Speaker 2: times what we actually need. So if you think about

895
00:37:47,040 --> 00:37:50,920
Speaker 2: popular carbohydrates served with dinner, there's rice or pasta, or potato.

896
00:37:51,520 --> 00:37:55,120
Speaker 2: Sometimes people are having sweet potato and corn and regular

897
00:37:55,120 --> 00:37:59,400
Speaker 2: potato or mashed so it's very concentrated. Or chips, you know,

898
00:37:59,440 --> 00:38:02,319
Speaker 2: a serve of hot chips or wedges is like five

899
00:38:02,440 --> 00:38:04,640
Speaker 2: or six and we're having twenty, so we're having a

900
00:38:04,680 --> 00:38:05,520
Speaker 2: lot and we don't.

901
00:38:05,320 --> 00:38:06,160
Speaker 1: Really think about it.

902
00:38:06,520 --> 00:38:08,440
Speaker 2: Or in the case of rice with sturfries, we're having

903
00:38:08,480 --> 00:38:10,800
Speaker 2: two or three cups, which is you know, six serves

904
00:38:10,800 --> 00:38:11,680
Speaker 2: of carbohydrates.

905
00:38:11,680 --> 00:38:13,680
Speaker 1: So often just being aware.

906
00:38:13,360 --> 00:38:16,440
Speaker 2: Of portions of some of those more concentrated carbohydrates can

907
00:38:16,480 --> 00:38:19,120
Speaker 2: be all people need to just realize actually how much

908
00:38:19,160 --> 00:38:21,360
Speaker 2: they're having and they may only need half a cup cooked,

909
00:38:21,560 --> 00:38:23,399
Speaker 2: they don't need the two whole cups, and they're much

910
00:38:23,440 --> 00:38:25,719
Speaker 2: better to load the dinner plate with veggies. So we

911
00:38:25,760 --> 00:38:27,640
Speaker 2: work off you know, half to one cup or about

912
00:38:27,640 --> 00:38:29,799
Speaker 2: a quarter of the plate. And often when we fix

913
00:38:29,840 --> 00:38:32,359
Speaker 2: that dinner load of carbohydrate and opt for more whole

914
00:38:32,400 --> 00:38:35,920
Speaker 2: grain varieties or brown rice or whole meal pasta or

915
00:38:36,000 --> 00:38:37,960
Speaker 2: veggie carbs, that often fix.

916
00:38:37,800 --> 00:38:39,920
Speaker 1: Where we can be overdoing things and not realizing it.

917
00:38:40,320 --> 00:38:41,799
Speaker 3: But I mean, if your goal isn't weight loss, if

918
00:38:41,800 --> 00:38:43,640
Speaker 3: your goal is to actively gain muscle mass, of your

919
00:38:43,640 --> 00:38:46,280
Speaker 3: goal is to gain weight because you've lost a significant

920
00:38:46,280 --> 00:38:48,520
Speaker 3: amount of weight without really trying, or your goal is

921
00:38:48,600 --> 00:38:51,759
Speaker 3: performance based because you're an athlete, like a lot of crossfitters,

922
00:38:51,800 --> 00:38:53,560
Speaker 3: athletes that sort of thing will need half a plate

923
00:38:53,600 --> 00:38:56,040
Speaker 3: of carbohydrates and Medler quarter is just too low for them.

924
00:38:56,520 --> 00:38:58,799
Speaker 3: And especially with growing children, that sort of thing, the

925
00:38:58,800 --> 00:39:01,719
Speaker 3: carbohydrate portion should be a lot bigger than once we

926
00:39:01,800 --> 00:39:04,160
Speaker 3: hit sort of hit that adulthood and you know, actively

927
00:39:04,239 --> 00:39:06,279
Speaker 3: want to try and lose weight, so it definitely is

928
00:39:06,320 --> 00:39:09,480
Speaker 3: a different recommendation for every person. And then some people

929
00:39:09,520 --> 00:39:11,839
Speaker 3: tend to cycle their carbohydrates throughout the week where they

930
00:39:11,840 --> 00:39:14,200
Speaker 3: give themselves more on exercise days and a little bit

931
00:39:14,280 --> 00:39:16,120
Speaker 3: less on other days. Like that's another way you can

932
00:39:16,120 --> 00:39:18,520
Speaker 3: do it. There's no real I guess right or wrong,

933
00:39:18,560 --> 00:39:20,960
Speaker 3: but it's probably a difficult question to answer because we're

934
00:39:21,000 --> 00:39:24,560
Speaker 3: also very different and what does the average person actually

935
00:39:24,600 --> 00:39:26,680
Speaker 3: look like. I'm certainly not average, Susie. I know you're

936
00:39:26,719 --> 00:39:30,000
Speaker 3: not average, So it's really difficult for us to give

937
00:39:30,440 --> 00:39:32,120
Speaker 3: a recommendation based on that.

938
00:39:32,560 --> 00:39:34,600
Speaker 2: One hundred percent and everyone's different. But I think as

939
00:39:34,600 --> 00:39:36,760
Speaker 2: a guide, as said, looking at the labels and getting

940
00:39:36,760 --> 00:39:39,720
Speaker 2: those serves and become more familiar with the food choices,

941
00:39:39,800 --> 00:39:41,160
Speaker 2: is that he is a smart thing for all of

942
00:39:41,200 --> 00:39:43,160
Speaker 2: us to be doing. And as I said, it can

943
00:39:43,200 --> 00:39:46,560
Speaker 2: be quite eye opening perhaps when you have a look

944
00:39:46,560 --> 00:39:49,360
Speaker 2: at actually how much carbohydrate you're consuming, if you have

945
00:39:49,440 --> 00:39:50,960
Speaker 2: a bit of a look or those serves of rice

946
00:39:51,000 --> 00:39:52,879
Speaker 2: and pasta, and sometimes that's all we need to pull

947
00:39:52,920 --> 00:39:53,759
Speaker 2: back a little bit, if.

948
00:39:54,200 --> 00:39:55,200
Speaker 1: Is so required.

949
00:39:55,960 --> 00:39:58,080
Speaker 2: But that does bring us lean to the end of

950
00:39:58,120 --> 00:40:01,239
Speaker 2: another session of the Newnutrition Couch podcast.

951
00:40:01,360 --> 00:40:02,640
Speaker 1: So if you have not done.

952
00:40:02,480 --> 00:40:05,400
Speaker 2: So already, don't forget to subscribe to have us delivered

953
00:40:05,400 --> 00:40:07,040
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954
00:40:07,080 --> 00:40:08,520
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955
00:40:08,400 --> 00:40:10,839
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956
00:40:11,000 --> 00:40:12,760
Speaker 2: the Nutrition Couch podcast listeners.

957
00:40:12,800 --> 00:40:13,359
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958
00:40:13,320 --> 00:40:15,960
Speaker 2: Great number of reviews come up. It really helps us

959
00:40:15,960 --> 00:40:17,600
Speaker 2: in the Apple chart. So if you have time a

960
00:40:17,600 --> 00:40:20,760
Speaker 2: couple of minutes to leave us a review, we would.

961
00:40:20,560 --> 00:40:21,640
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962
00:40:21,880 --> 00:40:24,319
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963
00:40:24,320 --> 00:40:28,560
Speaker 2: feedback or ideas for segments, and that's at the Nutrition

964
00:40:28,640 --> 00:40:31,200
Speaker 2: Couch Podcast and we look forward to seeing you same time,

965
00:40:31,560 --> 00:40:34,560
Speaker 2: same place next Sunday. So thanks for listening.

966
00:40:34,719 --> 00:40:46,200
Speaker 3: Catch you next week, guys,