Crash and Fad Diets

 

image source

While you may not know the exact definition to a crash or fad diet, I bet you can name a few. 

Let's start with the definition:  a simple diet that are often short-term, weight loss intensive and potentially dangerous when extended (source).  Note the phrase potentially dangerous here.  

Why are they potentially dangerous? Because most of them involve starving yourself of basic daily caloric needs or a sufficient amount of necessary nutrients.  That's in addition to the yo-yo dieting effect.  This is when you diet for a short term, drop weight/fat, and then start eating like you used to which results in even MORE weight/fat added.  Your body doesn't know what is going on (to put it simply).

They even cause you to lose muscle! Why? Because your body has nothing to use for fuel so it goes to whatever sources it can find - which is often muscle.  Who wants to destroy their hard earned muscle gains?

A few popular crash/fad diets include:

• Beverly Hills Diet
• Blood Type Diet
• Cabbage Soup Diet
• Grapefruit Diet
• Israeli Army Diet
• Junk Food Diet
• Master Cleanse Diet
• Subway Diet
• Zone Diet

Just google a few of these and I am sure you will think of other diets that are similar in nature.  

The best way to lose weight/fat is by a lifestyle change.  We teach our clients how to still enjoy the foods they love while changing their mindset about food.  

What crash/fad diets have you tried successfully or unsuccessfully?

Navigating Supplements

The world of supplements can be VERY overwhelming. There's a supplement for everything it seems.  However, in a lot of cases, you're wasting your money.

I can open social media right now to be bombarded with several ads shilling some new "skinny tea" (it has senna in it) or some "detox diet" that is simply laxative abuse.  

In addition to that, you will find all of the fitness influencers are recommending this supplement or that supplement.  It's overwhelming and you are left not knowing what the heck to believe or take, correct?

Let me make this simple for you.  I am going to outline the supplements I take on a daily basis.  If it is a supplement I take only during certain times (prep, bulking, etc.), then I will note that too.

These will be broken into two categories - must haves and what I call accessory supplements.  Think of the accessory supplements as adding a bracelet or necklace to your outfit.  Your outfit doesn't require it but it gives it a little boost.  I always tell clients who ask about supplements - I know my plans work so the supplements will not determine your results.

I am separating into must have and accessory supplements as I do know that supplements can be expensive.  I have also included links where you can purchase.  Note: some of these are affiliate links

Must Have Supplements

Multi-vitamin (men)

Multi-vitamin (women)

Collagen Supplement - hair, skin, and nail support. ALSO connective tissue support for your joints.

Joint Supplement - if you're active, definitely keep your connective tissues healthy

Vitamin D3 (women) - this gives bone and immune support.

Digestive Enzymes - this will help with gas and bloating 

Omega 3's - essential fats - I don't take any particular brand of these honestly.  I usually just get some Fish or Krill oil.

EAA's - great for post workout recovery.

Accessory Supplements

Thermogenic - raises metabolism and gives an energy boost.  Follow the directions on the bottle! Coupon Code: TEAMGAT

CLA - boosts the body fat burning

Pre-Workout - I have linked my favorite here but there are tons of brands - you may have to see which one works best for you.  I've tried some that do nothing and some that made me sick. Coupon Code: TEAMGAT

Protein Powder - I almost made this as a must but if you're eating enough, you should have no issues hitting your daily protein numbers.

L-Carnitine - helps the body utilize fat for energy during your workout.  I sweat more when using this stuff! Coupon Code: TEAMGAT

Hopefully these lists help navigate the confusing world of supplements!

What supplements are your favorites to use?