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Eat This Food and Lose 10 Pounds in A Week- What?!? with Melissa Davis, #51
Melissa Davis talks to us about the differences amongst different fad diets available, what they do to our muscles and the effect they have afterwards. She is all about evidenced based diets and offers some great tips on nutrition, supplements, workouts, organic foods and the three most important factors for weight loss.
What is an evidence based diet?
Melissa works with women to reach weight and physique goals with nutrition and training based on evidence based science. She chooses the appropriate amount of protein, fat, carbs, and timing based on activity level and client’s lean body mass. There is evidence that shows how the body reacts. And diets are adjusted when new data and reviews are available.
Most common goals for women in their 40s, 50s and 60s in terms of weight and physique.
Many women haven’t been to the gym in years and just starting a regime, and they see women who are competing in master cross fit nationals. They see a wide range of women. Goals are similar for women across the decades, but women in their 20s tend not to be as disciplined as the older decades to stick to their diets.
How do you customize the protocols to different women?
Training is fully customized. If someone is new to exercising, it takes less days of the week of training to have an effect. For women who have a garage gym and kids at home, they will work with the equipment they have at home. Different training is recommended depending on whether they’re trying to lose weight or maintain.
Diet gets customized around schedule, fitness level, weight loss goals, hunger levels at different times of the day, etc.
Based in science, are there specific foods that will create fat loss?
There are tricks and shortcuts out there that will get you fast weight loss, but they will get you to lose muscle fat, and will not be sustainable. In a few months you will be back to where you were at or even worse.
Juicing and liquid diets people will lose weight fast, but that’s because you’re losing muscle. This is especially bad for women because we need to keep our muscle mass so we can carry our bodies around for as long as possible.
Is it bad to workout 7 days a week?
Recovery is very important. Most people cannot recover without rest days and sleep. Pay attention to your body.
A good tell-tale sign that you have pushed too hard and not recovered is that you lose motivation. Take a couple days off, sleep well and get back at it.
What about working out twice a day?
It is rare to lift weights twice a day and recover properly. If you do train twice a day, make sure you’re eating a lot in between and sleeping well at night. You really need to listen to your body.
The pineapple day, or Hollywood diet? What is the deal with this?
It’s supposed to have amazing fat burning effects.
The overall, most important part of weight loss is that you’re eating less calories than you burn. You can eat Twinkies and lose weight. But it will have other health effects and chronic illness. You may be losing muscle and you may regain all the weight later.
Worst organic foods myth
People are paying for it and there are zero health benefits to it. Studies show that farmers spraying pesticides on produce are the least likely to develop cancer. So the only difference between organic and non-organic is the price.
People taking supplements, and protein and fat burners need to first be focusing on nutrition and training. All the other stuff is icing on the cake and unless you’re properly taking care of nutrition and training, they won’t make a difference.
Most important factors for weight loss:
- Eat less calories than you’re burning.
- Macro nutrient content- make sure you have enough protein, carbs and fat for performance.
- Timing- time your carbs around your workouts.
Smaller factors to consider:
Supplements and food quality, healthy fats, animal proteins vs. vegetable protein, whole grain vs. white bread, etc.
What if I want a martini when I’m dieting?
Fat loss diet is not a permanent state. It is a 12 week period to lose the weight. For those 12 weeks, no alcohol is recommended. It wreaks havoc on the body. But once your weight is stabilized, then enjoy an occasional drink.
When losing weight you eat less, but that means less energy. And for those in athletic performance this is a big challenge she sees women struggle with. But this can be temporary once the weight is lost, then can reach a maintenance program.
About Melissa Davis:
Melissa has a PhD in Neurobiology and Behavior and is currently working on a post-PhD masters program in sport science and human performance. She is on a leave of absence from a research scientist position at UC Irvine, where she was focused on visual cortex development and means of inducing critical period plasticity in adults. She took this leave of absence to pursue international jiu jitsu competition. She has two world championship titles in her masters division, has represented the USA in an international pro competition in Abu Dhabi, and hopes to acquire titles in the adult class as well this year.
She has received awards and fellowships for scientific communication, teaching, and excellence in research is one of the authors of Renaissance Woman, Fat Loss, Muscle Growth & Performance Through Scientific Eating and is a consultant at Renaissance Periodization.
Links and Resources
- Visit www.renaissanceperiodization.com to learn more, follow Melissa on Instagram, follow Renaissance Periodization on Instagram | Facebook | Twitter | YouTube
- Melissa’s recommended book: Renaissance Woman, diets for different phases of women’s life including pregnancy and breastfeeding, competition, etc.
- Melissa’s recommended digital resource: Examine.com– your unbiased source on nutrition and supplements.
- Melissa’s Favorite Music:
- If you missed it, listen in on our last podcast episode: Stressed Out, Overwhelmed, Under Pressure- NO MORE, #50