Fat Loss Facts, Tips & Tricks

5/21/2018 Fat Loss Facts, Tips & Tricks

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Fat Loss Facts, Tips & Tricks: 2

Copyright Will Brink & Internet Publications.You are welcome to pass on this special report to others. You

may not, however, edit it, extract content from it or offer it for sale in any way.

Biography:Will Brink

Introduction

Brinks Unified Theory of Nutrition

The K.I.S.S. System for Success

Weight Loss Tips No One Uses

The Whey to Weight Loss

References

Fat Loss Revealed

Brinks Bodybuilding Revealed

Table of Contents


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3Fat Loss Facts, Tips & Tricks:



Will Brink is a columnist, contributing consultant, and writer

for numerous health/fitness, medical, and bodybuilding pub-lications. His articles on nutrition, supplements, weight loss,exercise and medicine can be found in magazines and jour-

nals such as Lets Live,Muscle Media 2000,MuscleMag International, Life Extension,Muscle & Fitness, Inside Karate, Exercisefor Men Only, Oxygen, Te ownsend Let-

ter For Doctors, as well as many others.

Will Brink is the author of the book Prim-ing Te Anabolic Environment: A practicaland Scientific Guide to the Art and Scienceof Building Muscle, as well as various chap-ters in sports nutritionrelated textbooksand the ebooks Fat Loss Revealed and

Brinks Bodybuilding Revealed.

Will graduated from Harvard Universitywith a concentration in the natural sciences, and is a consultant to supple-ment companies.

He has served as an NPC judge and as a Ms. Fitness USA judge. A wellknown trainer, Will has helped many top level bodybuilders through all

facets of precontest and offseason training. He has also worked with ath-letes ranging from professional golfers, fitness contestants, and police andmilitary personnel.

His articles and interviews can be found on dozens of websites and at hisown piece of cyberspace atwww.brinkzone.com.

Will has coauthored several studies published in peer-reviewed, academicjournals on sports nutrition and health.

Biography: Will Brink
http://www.brinkzone.com/http://www.brinkzone.com/http://www.brinkzone.com/http://www.brinkzone.com/


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His monthly column on supplements, Te Intake Update, is one of the

most popular features inMuscleMag International.

Will has lectured at trade associations and universities around the UnitedStates and has appeared on numerous radio and television programs to ex-amine issues of health and fitness.

He can be contacted at:

PO Box 812430Wellesley MA02482

See Wills Brinkzone website:

Check out Fat Loss Revealed:

Check out Brinks Bodybuilding Revealed:

Biography: Will Brink

The Brinkzone

Fat Loss Revealed

Bodybuilding Revealed


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This short ebook is broken up into four ma-

jor sections that gradually take the readerfrom the largest perspective on nutritiondown to the very specific. Te first section

takes two seemingly disparate viewpoints on nu-trition and unifies them into a single theory peo-ple can use to make decisions regarding theirapproach to weight loss. Tis unified theory

is the basis for my approach to nutrition, andshould give people a solid understanding of thetype of information they can expect from myebooks and articles.

Section wo is an overview of how people fail to achieve their fitness/healthrelated goals by overthinking and getting too wrapped up in the details. Tisis what I refer to as paralysis by analysis. People often take overly compli-

cated approaches to their fitness/health/fat loss related goals, get confused,get frustrated, throw their hands up in disgust, and give up. Te K.I.S.S.philosophy will help to clear the confusion, and allow you to move forward

with your health and fitness goals.

Te third section is a look at some simple though rarely used and un-der appreciated tips to assist your weight loss efforts. Its intended tobe humorous with tongue firmly in cheek but added to a decent

diet and exercise plan, can be helpful. And we all know that any amountof help however small can be the line be-tween success and failure when were trying tolose some fat.

Te fourth and final section is a scienceorient-ed look at the effects of whey protein on weightloss. Whey protein is almost ubiquitous in thediets of health conscious people, athletes of all

Introduction


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kinds, and dieters. Whey has all manner of potential health benefits, from

improving immunity, possibly preventing certain forms of cancer, to reduc-ing the likelihood of overtraining in athletes in addition to the fact its anexceptionally high quality protein. But can it be used as a legitimate weightloss aid? Are there studies to support it for that use? Te answer appears tobe yes in both cases, and we explore the studies that exist in that section.

Introduction


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When people hear the term Unified Teory, sometimes called

the Grand Unified Teory, or even Teory of Everything,they probably think in terms of physics. Regardless of the topic,a unified theory often seeks to explain seemingly incompat-

ible aspects of various theories. For example, a unified theory in physicsattempts to create a single theory capable ofdefining the interrelationships among nuclear,electromagnetic, and gravitational forces. Te

result would be a single comprehensive set ofequations, or as theoretical physicist MichioKatu, puts it:

...an equation an inch long that would allow us to read the mind of God.

Tats how important unified theories can be. However, unified theoriesdont have to deal with such heady topics as physics or the nature of the

universe itself, but can be applied to far more mundane topics, in this casenutrition.

In this article, I attempt to unify seemingly incompatible or opposing viewsregarding nutrition , namely what is probably the longest running debatein the nutritional sciences calories vs. macronutrients.

One school, which I call the old school of nutrition, maintains weight loss

or weight gain is all about calories, and a calorie is a calorie, no matter thesource (i.e., carbs, fats, or proteins). Tey basetheir position on various lines of evidence tocome to that conclusion.

Te other school, which I call the new schoolof thought on the issue, states that gaining orlosing weight is really about where the calo-ries come from (i.e., carbs, fats, and proteins),



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and that dictates weight loss or weight gain. In other words, they feel the

calorie is a calorie mantra of the old school is wrong. Tey too come tothis conclusion using various lines of evidence.

Tis has been an ongoing debate between people in the field of nutrition,biology, physiology, and many other disciplines for decades. Te result hasbeen conflicting advice and a great deal of confusion for the general public,not to mention many medical professionals and other groups.

Before I go any further, there are two key points that are essential to under-stand about any unified theory:

A good unified theory is simple, concise, and understandable even to laypeople. However, underneath, or behind that theory, is often a great dealof information that can take up many volumes of books. So it wouldtake a large book, if not several, for me to outline all the information I

have used to come to these conclusions which is far beyond the scopeof this article.

A unified theory is often proposed by some theorist before it can evenbe proven or fully supported by physical evidence. Over time, differentlines of evidence, whether they be mathematical, physical, etc., supportthe theory and thus validate that theory as cor-rect or else continued lines of evidence show

the theory needs to be revised, or is simply in-correct. I feel there is now more than enoughevidence at this point for a unified theory ofnutrition and future lines of evidence will con-tinue (with some possible revisions) to solidifythe theory as fact.



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A calorie is a calorieIn the old school of nutrition, which includes most mainstream nutrition-ists, a calorie is a calorie when it comes to gaining or losing weight. Weightloss or weight gain is strictly a matter of calories in, calories out. rans-lated, if you burn more calories than you take in, you will lose weight,regardless of the calorie source, and if you eat more calories than you burnoff each day, you will gain weight.

Tis long held and accepted view ofnutrition is based on the fact that pro-tein and carbs contain approx 4 calo-ries per gram and fat approximately9 calories per gram and the source ofthose calories matters not. Tey basethis on the many studies that find if

one reduces calories by X number each day, weight loss is the result; whereasweight gain will occur if you add X number of calories above what you useeach day.

However, the calories in/calories out mantra fails to take into accountmodern research that finds fats, carbs, and proteins have very different ef-fects on the metabolism via countless pathways, such as their effects on hor-mones (e.g., insulin, leptin, glucagon, etc), effects on hunger and appetite,thermic effects (heat production), effects on uncoupling proteins (UCPs),

and 1000 other effects that could be mentioned.

Tis school of thought ignores the evermount-ing volume of studies that have found diets

with different macronutrient ratios with iden-tical calorie intakes have different effects on

body composition, cholesterol levels, oxida-



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tive stress, etc. Even worse, the old school fails to take into account the

fact that different sources of a macronutrient can have different effects onmetabolism.

ranslated, not only is the mantra a calorie is acalorie proven to be false, but all fats are cre-ated equal, and a protein is protein are alsoincorrect. For example, we now know different

fats (e.g. fish oils vs. saturated fats) have vastlydifferent effects on metabolism and health in general; we now know dif-ferent carbohydrates have their own effects (e.g. high GI vs. low GI), andthat different proteins can also have unique effects.

The calories dont matter school of thought

Tis school of thought will typically tell you that if you eat large amounts

of particular macronutrients in their magic ratios, calories dont matter. Forexample, followers of ketogenicstyle diets that consist of high fat intakesand very low carbohydrate intakes (i.e., Atkins, etc.) often maintain caloriesdont matter in such a diet. Others maintain if you eat very high proteinintakes with very low fat and carbohydrate intakes, calories dont matter.

Like the old school, this new school fails to take into account the ef-fects such diets have on various

pathways and ignore the simplerealities of human physiology, notto mention the laws of thermody-namics!

In reality, although its clear dif-ferent macronutrients in differentamounts and ratios have differenteffects on weight loss, fat loss, and other metabolic effects, calories do mat-



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ter. Tey always have and they always will. Te data, and real world experi-

ence of millions of dieters, is quite clear on that reality.

Te truth behind such diets is that they are often quite good at suppress-ing appetite and thus the person simply ends up eating fewer calories andlosing weight. Also, the weight loss from such diets is often from water vs.fat, at least in the first few weeks. Tats not to say people cant experiencemeaningful weight loss with some of these diets, but the effect comes from

a reduction in calories vs. any magical effects often claimed by proponentsof such diets.

Weight loss vs. fat loss!

Tis is where we get into the crux of the true debate and why the two schoolsof thought are not actually as far apart from one another as they appear tothe untrained eye. What has become abun-

dantly clear from the studies performedand real world evidence, is that to lose

weight we need to use more calories thanwe take in (via reducing calorie intake and/or increasing exercise)...but we also knowdifferent diets have different effects on themetabolism, appetite, body composition,and other physiological variables...

Tus, this reality has led me to Brinks Unified Teory of Nutrition whichstates:

otal calories dictate how much weight a person gains or loses; macronu-trient ratios dictate what a person gains or loses

Tis seemingly simple statement allows people to understand the differ-ences between the two schools of thought. For example, studies often find



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that two groups of people on the same calorie intakes but very different

ratios of carbs, fats, and proteins will lose different amounts of body fatand or lean body mass (i.e., muscle, bone, etc.).

Some studies find, for example, that people on higher protein/lower carbdiets lose approximately the same amount of weight as another group on ahigher carb/lower protein diet, but the group on the higher protein diet lostmore actual fat and less lean body mass (muscle). Or, some studies using the

same calorie intakes but different macronutrient ratios often find the higherprotein dieters may lose less actual weight than higher carb/lower proteindieters, but the actual fat loss is higher in the higher protein/low carb diets.Tis effect has also been seen in some studies that compared high fat/lowcarb vs. high carb/low fat diets. Te effect is usually amplified if exercise isinvolved, as one might expect.

Of course these effects are not found universally in

all studies that examine the issue, but the bulk ofthe data is clear: diets containing different macro-nutrient ratios do have different effects on humanphysiology even when calorie intakes are identi-cal.111

As the authors of one recent study that looked atthe issue concluded:

Diets with identical energy contents can have different effects on leptinconcentrations, energy expenditure, voluntary food intake, and nitrogenbalance, suggesting that the physiologic adaptations to energy restrictioncan be modified by dietary composition.12

Te point being, there are many studies confirming that the actual ratio ofcarbs, fats, and proteins in a given diet can affect what is actually lost (i.e.,fat, muscle, bone, and water) and that total calories have the greatest effect



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on how much total weight is lost. Are you starting to see how my unified

theory of nutrition combines the calorie is a calorie school with the calo-ries dont matter school to help people make decisions about nutrition?

Knowing this, it becomes much easier for people to understand the seem-ingly conflicting diet and nutrition advice out there (of course this doesnot account for the downright unscientific and dangerous nutrition ad-

vice people are subjected to via bad books, V, the net, and wellmeaning

friends, but thats another article altogether).

Keeping the Unified Teory of Nutrition in mind, the above informationleads us to some important and potentially useful conclusions:

An optimal diet designed to make a person lose fat and retain as muchLBM as possible is not the same as a dietdesigned for simple weight loss.

A nutrition program designed to createfat loss is not simply a reduced calorie

version of a nutrition program designedto gain weight, and visa versa.

Diets need to be designed with fat loss,NO just weight loss, as the goal, but

total calories cant be ignored.Tis is why the diets I design for people orwrite about for gaining or losing weightare not simply higher or lower calorie versions of the same diet. In short: dietplans I design for gaining LBM start with total calories and build macronu-trient ratios into the number of calories required. However, diets designedfor fat loss (vs. weight loss!) start with the correct macronutrient ratios thatdepend on variables such as amount of LBM (lean body mass) the person



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carries vs. body fat percentage, activity levels, etc. otal calories are based

on the proper macronutrient ratios to achieve fat loss with a minimum lossof LBM. Te actual ratio of macronutrients can be quite different for bothdiets and even for individuals.

Diets that give the same macronutrient ratio to all people (e.g., 40/30/30,or 70/30/10, etc.) regardless of total calories, goals, activity levels, etc.,

will always be less than optimal. Optimal macronutrient ratios can change

with total calories and other variables.Perhaps most importantly, the unified theory explains why the focus on

weight loss vs. fat loss by the vast majority of people, including mostmedical professionals and the media, willalways fail in the long run to deliver theresults people want.

Finally, the Universal Teory makes it clearthat the optimal diet for losing fat or gain-ing muscle, or whatever the goal, mustaccount not only for total calories, but also macronutrient ratios thatoptimize metabolic effects and answer the questions: what effects willthis diet have on appetite? What effects will this diet have on metabolicrate? What effects will this diet have on my lean body mass? What ef-fects will this diet have on the hormones that may improve or impede

my goals? What effects will this diet have on (fill in the blank)?

Simply asking, how much weight willI lose? is the wrong question which

will lead to the wrong answer. o getthe optimal effects from your next diet,

whether looking to gain weight or loseit, you must ask the right questions toget meaningful answers.



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Asking the right questions will also help you avoid

the pitfalls of unscientific, poorly thought out di-ets which make promises they cant keep and goagainst what we know about human physiologyand the very laws of physics!

People that want to know my thoughts on thecorrect way to lose fat should read my ebook Fat

Loss Revealed.

Tere are, of course, many additional questions that can be asked and pointsthat can be raised as it applies to the above, but those are some of the keyissues that come to mind. Bottom line here is, if the diet you are followingto either gain or lose weight does not address those issues and or questions,

then you can count on being among the millions of disappointed peoplewho dont receive the optimal results they had hoped for and have made yetanother nutrition guru laugh all the way to the bank at your expense.

Any diet that claims calories dont matter, forget it. Any diet that tells youthey have a magic ratio of foods, ignore it. Any diet that tells you any onefood source is evil, its a scam. Any diet that tells you it will work for allpeople all the time no matter the circumstances, throw it out or give it to

someone you dont like!


Fat Loss Revealed


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In this section of the report, we attempt to add sim-plicity to what many think of as a complicated top-ic. Te acronym Keep it simple stupid or KISS,has been used for decades by the military, business

schools, medical schools, and in countless other areas whereunneeded complexity should be avoided at all costs. In the mili-tary, adding complexity where its unnecessary to complete a mission willget people killed. Adding complexity to a business venture where it is not

required will often get you fired or see your company go down in flames.Adding complexity, or looking for complex answers to simple problems inmedical settings can cause a loss of life or unneeded suffering. I am suremy readers have also experienced situations in which complexity added tosituations that didnt require it, led to disastrous results.

One area where most people fail to follow the KISS system is in their ap-proach to fitness, nutrition, or supplements. In fact I find people seem to

gravitate toward adding complexity to their approach when it comes tobuilding muscle or losing fat. Not coincidentally, its the people who takethe most complex approaches to their nutrition, supplements, and train-

ing who are always the most confused and leastsuccessful. Tey focus on and subsequentlyworry about minutiae that prevent them

from seeing the big picture and making thetype of progress they desire. It often leads

to what is referred to as paralysis by analy-sis. Te vast majority of people would havebetter results, not to mention less stress, ifthey simplified their approach to losing fator gaining muscle. Its not rocket science,brain surgery, or even rocket surgery!

Yes, there are times when complex approach-es need to be used to get advanced athletes,

Follow the K.I.S.S. Approach for Success


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such as precontest bodybuilders and Olympic track athletes, prepared for

an event. Tese people make up, at most, 0.1% of the population. Te restof the world needs to worry less and act more.

Why is complexity a bad thing? The issue is variables.

Adding too many variables makes things more difficult, especially whentrying to figure out why something is working or why its not. Variables

are an essential part of science. We dont need to go into great depth onthis topic, so dont worry. I do, however, want people to appreciate howvariables affect the outcome of their successes or failures in bodybuildingor fitness related endeavors.

So what is a variable? According to one of my textbooks:

Scientists use an experiment to search for

cause and effect relationships in nature.In other words, they design an experi-ment so that changes to one item causesomething else to vary in a predictableway. Tese changing quantities are calledvariables

Tere are different types of variables (e.g.,

confounding, independent, dependent,controlled, etc.) but we are not going to worry about that right now. Sohow does this all apply to the KISS approach? Te more complicated youmake your approach to your goals of gaining muscle or losing fat, the more

variables you have to control for. Tat is, for every new bit of complexityyou add, you have to be able to account for it in terms of the results, or lackthereof, you experience.

Confused? Heres a simple example:



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Last week you changed your diet, added in

three new supplements, and changed yourroutine, then three weeks later you noticeyou have made no improvements (i.e. youdidnt lose any fat, or you didnt gain anymuscle, or whatever). Why? Its impossibleto know! You added too many variables

into the equation and now youre unsure what went wrong which means

you wont be able to make appropriate changes to correct it. Conversely,lets say you did lose fat or gain muscle with the changes. Great, but do youknow which of the changes you made resulted the positive outcome youexperienced so you can reproduce it? No, no you dont.

So, Lesson #1 is: never change more than one or two variables at a time soyou can track what worked and what did not work from the changesyou made. Most people find writing it down in a note book or online jour-

nal is the best way to keep track of their progress. When you write it down,you can see the effects that changes in your diet, training, or supplementa-tion have on your body composition, strength, etc.

KISS and those ugly variables

On my forums, its not uncommon for someone to post a question likeI added supplement X, Y, and Z to my supplement intake, added an ex-

tra day per week in the gym,and reduced my calories by

X. Why am I not seeing prog-ress? My response is toomany unknown variables toanswer that question, whichtranslates into how the hellshould I know?



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Why do people make so many changes at once? I suspect its due to the I

want it now syndrome. Making permanent changes to your performance,physique, and health takes patience, planning, and a willingness to takethings one step at a time and assess what is working and whats not work-ing in the overall plan.

Clearly, the KISS approach fails to be effective as more variables are addedto a program. It also fails to be KISS. How can you keep it simple if it aint

simple to begin with?! Te more complicated the program, the more vari-ables there are to keep track of which makes success far less likely. Tisbasic idea was appreciated and understood by historys greatest minds. Forexample:

Make everything as simple as possible, but not simpler.

Albert Einstein

What was the Father of Relativitysaying? Be it math, science, nutri-tion, or life, Keep It Simple Stupid

wherever possible, but dont simplifyit to the point where its no longereffective or true. In my own writ-ings, be it articles or books/ebooks,

I make every attempt to keep the in-formation and message as simple aspossible. However, I often see popular books and diets that are in fact toosimple. Tey dont want to confuse people, so they simplify things to thepoint that their advice is no longer correct and has little value to the readerthus, Einsteins warning. Oversimplified statements like carbs are bad orfat is bad or do weight lifting for big muscles and aerobics to burn fat areamong the gems we all see. Problem is, those statements are dead wrong!

A line between simple and too simple must be drawn.



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OK, back to the KISS approach

Its not possible for me to go through every example of how to take a KISSapproach to your training, nutrition, or supplement intake, but I will at-tempt a general discussion of each.

KISS and training

One of the most common mistakes I seein this area is what I like to call the Ihave tried everything and nothing workssyndrome. My response is always: Haveyou tried sticking to one program longenough for it to actually have any effect?Te answer is usually a guilty sheepishfacial expression. Let me be honest with

you: even an average uncomplicated program you are consistent with is farmore effective than any hightech, superadvanced program you fail to beconsistent with. One simple program you follow consistently for a year isalways better than the five high tech programs you tried in 6 months wherenone of them were followed long enough to have a positive outcome. Sim-ple programs such as: weight training Monday, Wed, Fri, and aerobics, ue,Turs, and Sat, with Sunday off while varying your exercises tend towork well for the majority of people.

Are there better programs out there? Of course, but the vast majority ofpeople follow routines that are overly complicated, take too long, and aresimply unneeded.

I also see a dependence on less productive movements in the gym over moreproductive choices. I see people doing reverse Romanian lunges while thesquat rack gathers dust in the corner. Was that you I saw the other day?



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KISS and supplementsYou dont need them. Bet you never thought you would read that coming

from me did you?! Let me qualify that state-ment: does a person need any supplements toachieve the basic goal of either adding muscle orlosing fat? No, no they dont. Can supplementshelp the process? Can supplements potentially

speed up the process? Can supplements poten-tially offset some of the negatives? Can supple-ments help optimize the effects of exercise anddiet? Te answer is yes in all cases. Te problem,however, is that I see far too many people underthe impression that the next whiz bang cut-ting edge supplement is going to make somehuge difference to their appearance while their

diet and workout are put on the back burner or set low on the priority list.Tey are constantly looking for that one supplement thats going to makeall the difference while they ignore their nutrition and training! I see it allthe time and frankly, its frustrating.

Remember, KISS. Focus on your training and your nutrition then worryabout supplements. Start off with the basics, like a good multivitamin, asource of essential fatty acids (EFAs) and a good protein powder post work-out, then add additional supplements over time depending on your goals,such as creatine when trying to add muscle, or ephedrine and caffeine whenfocusing on fat loss, and so on. Te shotgun approach many people takerarely works, wastes money, and adds complexity (remember our conversa-tion on variables above) where it serves no useful purpose.

I love supplements. I take a dozen or more supplements every day of my

life. I have designed them for supplement companies, spoken about them at



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various conferences, been involved in the published research of supplements,

and built my career on them, so I am not some antisupplement zealot byany means. However, I do speak with people all the time who outline along list of supplements they are taking (many of which have been shownto be totally worthless) while their diets stink and their training programsare a joke. Dont be one of these people! Dont think for a second there isany one supplement out there that will make or break your success. Realizethat supplements are exactly that; supplemental to a good diet and intel-

ligent exercise program.

KISS and nutrition

Finally, we make it to nutrition.Nutrition is a potentially com-plex topic, and just as impor-tantly, its a highly emotional

topic for many. No place do Ifind such clear examples of peo-ple adding complexity whereits not required. Again, there is a small segment of people that will benefitfrom and require advanced nutritional approaches, such as precon-test bodybuilders, prerace track athletes, or even the average person seek-ing to get to very low body fat levels. Does the average person who needsto get into better shape and lose perhaps 2030 lbs. (or more) need to fol-

low advanced nutrition concepts? Of course not! Can the average personbenefit from techniques more advanced dieters (e.g., bodybuilders, fitnesscompetitors, etc.) might employ, such as cyclic ketogenic diets, refeed days,carb cycling, and other approaches? Of course! Do they require such strat-egies to drop some fat and get into shape? No, no they dont. Tats why Itend to offer well thought out, healthy, and easy to follow approaches tonutrition in my ebooks and offer more advanced approaches to people

who want to take it to another level.



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Remember one fact that has been confirmed by studies and the real world:

losing weight is not all that difficult and essentially any diet will work forthat purpose. Whats difficult is keeping the weight off permanently. If thediet you chose to follow cant guarantee that, its worthless. Tat fact nar-rows down your choices of diets that should be used considerably.

Simplicity + Consistency = Success

Te above is what I consider the basics ofthe KISS approach to nutrition, supple-ments, and training. You will have to fillin some of the blanks as it applies to youspecifically. If you are making steady pre-dictable progress, great, stick to it. If youare not making progress in your goals to

add muscle and or lose fat, however, then you may need to sit down and

seriously rethink your approach. Is there added complexity where you knowits not needed? Are you relying too heavily on supplements to achieve yourgoals? Do you find yourself doing exercises that are less effective than thegood old fashioned basics, like squats, deadlifts, and bench press? Do youkeep jumping on diets that work for some period of time, then when yougo back to your normal way of eating, the weight comes right back?

I cant answer those questions for you, but hopefully Ive made you think

which is half of the battle. You know what they say, you can lead a horse towater but you cant make him think!



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Ihave a CheezIt problem. Youre not

listeningI really have a CheezItproblem! I have never met a CheezIt I didnt like.* Some people cant

resist chocolate or ice cream; for oth-ers, its pizza or some other food or sweet.

While I enjoy all of those foods on occasion,CheezIts are the food equivalent of crack co-

caine for me.

It takes all my willpower to pass up the aisle wherethe CheezIts reside on the shelves at my local grocery store. My ever lov-ing girl friend Kimberly rolls her eyes at me in sheer disgust when she seeshow weak I am to the power of these little crackers, which draw me in likea cheese flavored black hole. But you have given advice on nutrition tomillions of people Will, how could you of all people be so weak willed

about some little cheese flavored cracker?! she says. I hang my head inshame and avoid eye contact with her for the rest of the day.

Te point of this introduction is that we all have our weaknesses and we areall humaneven me. I find CheezIts to be cheeseflavored morphine!

Tis small problem got me to thinking. If there is one thing I have learnedafter all these years of doing nutritional research, writing countless articles

on the topic of nutrition, and working directly with people on their diets,its this: its rarely one single thing a person does that sabotages their effortsto lose fat and or gain muscle, but a bunch of little things that have an ac-cumulated effect.

Tere are some amazingly simple behaviors and strategies we can all addto our nutritional goals and workout plans that will have a positive effect.Using my own addiction to CheezIts as the primary example, I am go-ing to cover a few of these surprisingly simple, yet effective strategies. A few

The Simplest Weight Loss Tips No One Follows


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issues to keep in mind:

aken alone, these simple tactics will have very little effect. Used alonewithout any other dietary changes and an exercise plan, these strategieswont amount to much. However, as I mentioned, its often many minormistakes adding up to a lack of results for people. aken in that context,these are some simple mistakes that can be avoided, hopefully resultingin an accumulated effect in a positive direction.

I didnt invent any of these tips. Tey are some of the oldest and simplesttips you will ever read. I dont even know who first came up with them,and I bet most people have seen these strategies in other places, such as

various diet books, articles, or web sites. I do, however, think that theymay be so old and so simple that most people with the best of inten-tions about their nutrition and exercise plans still dont follow thesesimple concepts.

Tese tips are more about behavior changes and psychol-ogy than nutritional science, study results, or research. Ihave written many articles based on the latter topics, butthis is not one of those. People interested in a more hardcore scienceoriented article will probably enjoy thenext section of this ebook called Te Whey to WeightLoss which looks at the studies with whey protein and its possible effects

on weight loss. In addition to that, if you are looking for more indepth,scienceoriented information about nutrition, supplements, and fat loss orgaining muscle, I suggest reading my ebooks on the topic and the manyfree articles on the Brinkzone.

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The Brinkzone


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Tip #1:NEVER, ever go food shopping hungryTis is one of the most effective strat-egies I know of to avoid unwanted

junk and various snacks from find-ing their way into your shoppingcart; which end up in your home,

which end up on your butt!

Make sure to eat something beforeyou go food shopping and you will

be able to resist the junk that often finds its way into your cart. If I go foodshopping without a good meal in my stomach, I often come home with afamily sized box of CheezIts and feel like sh*& for days after eating theentire box!

Human hunger and appetite are regulated by a phenomenally complicatedset of overlapping feedback networks, involving a long list of hormones,psychological factors, and others way beyond the scope of this section. Suf-fice it to say, we often make snap decisions and impulse purchases with cer-tain foods due to one or more of these feedback loops being activated byan empty stomach while we shop.

ranslated, your willpower to resist junk foods will be much greater if youeat something healthy at least 2030 minutes before you go food shopping.

You can either plan your meal schedule so that one meal is eaten before yougo shopping, or have a snack (at least2030 minutes before shopping) whichwill have the desired effects.

A yogurt with some flax oil and walnuts

mixed in is a good choice, as is a halfcup



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of cottage cheese and a handful of walnuts or some other nut. A protein

shake or MRP will suffice, but solid food tends to be more satiating.

Tip #2:NEVER keep snack foods in the house

Tis tip is a logical extension of ip #1. If it does notmake it into your cart at the food store, its not in yourhouse. However, many people use excuses like I have

snack foods for the kids or my spouse keeps a boxof Oreo cookies in the kitchen cupboard as reasonsthey cant avoid the snacks that sneak into their dietsand sabotage their efforts.

Many of the foods we eat that we know we shouldnot be eating are eaten on an impulse. Impulse con-trol goes a long way here, but few will deny that its

harder to resist that impulse if your favorite junk food is under your nose.Tats human nature. When I have an impulse for some Cheezits, I wontresist it well if its only a few steps to the kitchen vs. having to get in thecar to go get a box.

Te former I cant resist, the latter I can. Remember, an impulse is definedas a sudden desire, urge, inclination. Tat means its shortlived and willgo away, given sufficient time, so its a matter of not having foods in your

house that allow you to act on the impulsewhile it lasts.

As for the excuse of the spouse, kids, etc.Tat is more an issue between your kidsand/or your spouse. Should the kids be eat-ing that stuff anyway? No! I had a client tellme one day I keep eating hot dogs cause Ikeep them in the house for the kids. I said



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so youre ok with feeding your kids foods you know to be unhealthy for you

and them? She stopped feeding her family hot dogs shortly after.

...Bottom line here is, those foods should be occasional treats for both kidsand adults, not staple foods that can be found in your kitchen. Its more anissue of teaching the kids good dietary habits young so they dont end upas overweight, unhealthy adults.

As for the spouse, I like to have some chips in the house, which I can resistwithout a problem. Tat is, unlike the Cheezits, I can walk past the chipswithout having to eat them all. I can regulate myself with them. However,Kimberly cant. Chips are to her what Cheezits are to me, so I make it arule not to keep chips in the house.

Point being, your spouse needs to support your efforts by making somesmall sacrifices. If you were an alcoholic trying to avoid alcohol, you would

(or at least should!) expect your significant other to not keep booze in thehouse. If they wont support your efforts here, then relationship counselingis in order or a long talk, and I cant help you there sorry!

Tip #3:Eat off of smaller plates

How much we eat is based on many variables. One of them is the visualcues we get from looking at the food we are about to eat. We are extremely

visually oriented creatures and we often decide how large an object is bycomparing it to other objects. Tus, the amount of food we put on a plateis compared to the size of the plate we put the food on. Some of you mayremember this little visual test from grade school...

Looking at the two horizontal lines below, which one is longer?



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Answer: both lines are identical in length. As you can see, the bottom platelooks longer than top plate, yet they are the same length. Its a visual il-

lusion that shows how our brains are set up to interpret certain visual cues.It is my experience that people will put less food on their plate if they eatfrom smaller plates, as a smaller plate full of food looks like much more toeat than a large plate with the same amount of food on it.

I know for myself I tend to put 2slices of pizza on a small plate andthree on a large plate! Now this is

only one minor cue we have to selfregulate how much food we eat, and

other feedback loops (i.e., hormonal,psychological, etc.) can kick in and eas-

ily offset this strategy.

For example, you could simply come back for a second helping using thesmaller plates. However, its my hunch (and its only a hunch as research is

lacking here) that over the course of say a month, a person may endup taking in fewer total calories using this strategy, as has been my (admit-tedly anecdotal) experience with both myself and the many people I havegiven advice to over the years.

Again, as already mentioned, taken alone, this strategy will probably haveno effects on your efforts to lose fat if there is not a specific diet and exerciseplan involved in the overall equation. It is, however, a simple, small changethat may enhance your results. It would be interesting to see a study on this.



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While I expect that the direct effects would be subtle and fairly small, over

the course of a year, it may help.

Tip #4:Know Thy Self

Te lesson here is, we are all human and we all have our weaknesses. Tetrick is to know your weakness and develop strategies for coping with them.How well do you know yourself? Tat is, do you know what cues/triggers

tend to set you off? Have you examined that issue for yourself? Its essentialto recognize the cues that sabotage your efforts. We all have them. Findyours and take steps to avoid them where possible.

For example, try making a list outliningthe things you know tend to set you offand how you react to them, then add acolumn for how you could deal with it.

For example, you might write talking tomy crazy mother makes me anxious andI eat things I shouldnt immediately afterthe phone conversation. Tis would befollowed by suggestions of how to changeit. Some examples are: always eat a mealright before talking to Mom; only take

calls from Mom when I am ready and able to deal with her; go for a walk

immediately after talking to Mom to destress and give me time to get overmy impulse to eat junk; and so on.

Develop coping strategies to your known triggers. I know, for example,going food shopping on an empty stomach means I will most probablyend up with a large box of Cheezits in my house. I have also found if Igo shopping irritated over something, I will buy more foods I dont need,as food is one of many ways we selfmedicate looking for some comfort.Hence the term comfort foods which are commonly chocolate, ice cream,



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and so on.

Te bottom line:

Learn what your hot buttons are thatlead to a negative behavior.

Learn to identify when its happening.

Develop strategies for coping with it.

How do you go about doing that? As entire books have been written onthat topic, my advice will fall short here. Tat journey is also highly indi-

vidual. For some, its working with a therapist or behavioral specialist; forsome, its reading a few good selfhelp type books; and for some, its activi-ties such as meditation, joining support groups, and similar activities. Its

also a lifelong journey.

Conclusion

Te purpose of this section is actually to remind people of what is stated inthe introduction: most people fail in their fat loss/diet goals not becauseof a single mistake they are making (with exceptions) but to many smallmistakes that have an accumulated effect that sabotages their efforts. If the

above tips help, all the better.

Some people are amazed how many extra calories slip into their diet fromsnack foods that they are not accounting for. Ninetynine out of a hundredtimes, the person that says I have tried everything and nothing works isactually saying I didnt stay on any one plan long enough for it to have aneffect, and sabotaged it with small, unaccountedfor negative habits andbehaviors. Now, if I can just get the funding for that adult Cheezit re-hab center I want to have built.



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In this section we get much more scientific. Most readers of this ebook

have probably heard of whey protein. However, very few of them knowall that much about it, other than its a high quality protein that athletesand dieters alike use to supplement their diets. Whey protein provides far

more than that, however it also offers immuneboosting and anticancerbenefits. Additional research also suggests possible medical uses for wheythat are quite unexpected and different from wheys traditional role as animmune booster and anticancer functional food. For example, whey may

be able to reduce stress and lower cortisol, increase brain serotonin levels,improve liver function in those suffering from certain forms of hepatitis,and reduce blood pressure. Tere are even more amazing recent discover-ies, such as wheys possible effects on weight loss, which is the focus of thissection.

What is whey?

When we talk about whey we are actually referring to a complex milkbasedingredient made up of protein, lactose, fat and minerals. Protein is thebestknown component of whey and is made up of many smaller proteinsubfractions such as: betalactoglobulin, al-phalactalbumin, immunoglobulins (IgGs),glycomacropeptides, bovine serum albumin(BSA) and minor peptides such as lactoper-oxidases, lysozyme and lactoferrin.

Each of the subfractions found in whey pro-tein has its own unique biological properties.Modern filtering technology has improveddramatically in the past decade, allowingcompanies to separate some of the highlybioactive peptides such as lactoferrin andlactoperoxidase from whey.

The Whey to Weight Loss!


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Some of these subfractions are only found in very

minute amounts in cows milk, often less than onepercent (e.g., lactoferrin, lactoperoxidase, etc.)

Te medicinal properties of whey have been knownfor centuries. For example, an expression from Flor-ence, Italy, circa 1650, was:

Chi vuol viver sano e lesto beve scotta e cena presto

which translates into English as: If you want to live a healthy and activelife, drink whey and dine early.

Another expression from Italy regarding the benefits of whey (circa 1777)was

Allevato con la scotta il dottore e in bancarotta.

Which translates into English If everyone were raised on whey, doctorswould be bankrupt.

Is whey a weight loss functional food?

Although there was a smattering of studies suggesting

whey had certain properties that might assist withweight loss, a number of recent studies offer furthersupport for whey proteins potential as a weight losssupplement. Whats most interesting at least tonerds like me is that whey doesnt appear to actby a single mechanism, but several. Tis article willbriefly explore a few possible pathways by which

whey may assist the dieter.



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Im hungry!Human hunger and appetite are regulated by a phenomenally complicatedset of overlapping feedback networks, involving a long list of hormones,psychological factors as well as physiological factors, all of which are stillbeing elucidated. Its a very intensive area of research right now, with vari-ous pharmaceutical companies looking for that magic bullet weight lossbreakthrough they can bring to market.

One hormone getting attention by research-ers looking for possible solutions to obesity ischolecystokinin (CCK). Several decades ago,researchers found CCK largely responsible forthe feeling of fullness or satiety experiencedafter a meal and partially controls appetite, atleast in the short term.

Cholecystokinin (CCK) is a small peptide with multiple functions in boththe central nervous system and the periphery (via CCKB and CCKAreceptors respectively). Along with other hormones, such as pancreaticglucagon, bombesin, glucagonlike peptide1, amide (GLP1), oxynto-modulin, peptide YY (PYY) and pancreatic polypeptide (PP), CCK is re-leased by ingested food from the gastrointestinal tract and mediates satietyafter meals.

Such a list would not be complete without at least making mention of whatmany researchers consider the master hormones in this milieu, which areinsulin and leptin. If thats not confusing enough, release of these hormonesdepends on the concentration and composition of the nutrients ingested.

Tis means that the type of nutrients (i.e., fat, protein, and carbohydrates)

eaten, the amount of each eaten, and composition of the meal, all affect



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which hormones are released and in what amountsNeedless to say, its a

topic that gets real complicated, real fast and the exact roles of all the vari-ables are far from fully understood at this time, though huge strides havebeen made recently.

Wheys effects on food intake

Tis (finally!) brings us to whey protein.Whey protein may have some unique ef-fects on food intake via its effects on CCKand other pathways. Many studies haveshown that protein is the most satiatingmacronutrient. However, it also appearsall proteins may not be created equal inthis respect.

For example, two studies using human volunteers compared whey vs. casein(another milkbased protein) on appetite, CCK, and other hormones.1

Te first study found that energy intake from a buffet meal was significantlyless 90 minutes after a liquid meal containing whey, compared to a mealcontaining an equivalent amount of casein. In the second study, the same

whey preload led to a plasma CCK increase of 60% (in addition to largeincreases in glucagonlike peptide [GLP]1 and glucosedependent insu-

linotropic polypeptide) compared with the casein.

ranslated, taking whey before people were allowed to eat all they wanted(ad libitum) at a buffet caused a decrease in the amount of calories they ateas well as substantial increases in CCK compared to casein. Subjectively, it

was found there was greater satiety following the whey meal also.

Te researchers concluded:



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Tese results implicate postabsorptive increases in plasma amino acids to-

gether with both CCK and GLP1 as potential mediators of the increasedsatiety response to whey and emphasize the importance of considering theimpact of protein type on the appetite response to a mixed meal.

Several animal studies also find whey appears tohave a more pronounced effect on CCK and/orsatiety than other protein sources.

It should be noted, however, that not all studieshave found this effect of whey vs. other proteinsources on food intake.2

It should also be noted that, although studiesfind protein to be the most satiating of the mac-

ronutrients, certain protein sources (e.g. egg whites) may actually increase

appetite,3

so protein sources appear worth considering when looking tomaximize weight loss and suppress appetite.

How whey protein achieves this effect is not fully understood, but researchsuggests its due to wheys high glycomacropeptide and alphalactalbumincontent, its high solubility compared to other proteins, and perhaps its highpercentage of branched chain amino acids (BCAAs).

Wheys effects on insulin sensitivity and fat burningSo we have some studies suggesting whey may have some unique effects onhormones involved in satiety and/or may reduce energy (calorie) intake insubsequent meals, but do we have studies showing direct effects of whey vs.other proteins on weight loss? In animals at least, whey looks like a prom-ising supplement for weight loss.

Although higher protein diets have been found to improve insulin sensi-



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tivity, and may be superior for weight loss (with some debate!) than higher

carbohydrate, lower protein diets, its unclear if all proteins have the sameeffects.

One study compared whey to a meatbased diet in rats and found wheyreduced body weight and tissue lipid levels and increased insulin sensitivitycompared to red meat.4

Rats were fed a high fat diet for nine weeks, thenswitched to a diet containing either whey or kan-garoo meat for an additional six weeks. As hasgenerally been found in other studies, the moveto a high protein diet reduced energy intake (dueto the known satiating effects of protein comparedto carbs or fat), as well as reductions in visceraland subcutaneous body fat.

However, in the rats getting the whey, there was a 40% reduction in plasmainsulin concentrations and increased insulin sensitivity compared to the redmeat. Not surprisingly, the researchers concluded

Tese findings support the conclusions that a highprotein diet reduces en-ergy intake and adiposity and that whey protein is more effective than redmeat in reducing body weight gain and increasing insulin sensitivity.

Other studies suggest taking whey before a workout is superior for pre-serving/gaining lean body mass (LBM) and maintaining fat burning (betaoxidation) during exercise over other foods taken prior to a workout. Onestudy called A preexercise lactalbuminenriched whey protein meal pre-serves lipid oxidation and decreases adiposity in rats came to some veryinteresting conclusions.

One thing we have known a long time is the composition of the preexercise



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meal will affect substrate utilization during exercise and thus, might affect

longterm changes in body weight and composition. In other words, whatyou eat before you workout can dictate what you use for energy (i.e. carbs,fats, and or proteins), which alters what you burn (oxidize) for energy.

Te researchers took groups of rats and made the poor buggers exercise twohours daily for over five weeks (talk about overtraining!), either in the fastedstate or one hour after they ingested a meal enriched with a simple sugar

(glucose), whole milk protein or whey protein.

Te results were quite telling. Compared with fasting (no food), the glucosemeal increased glucose oxidation and decreased lipid oxidation during andafter exercise. ranslated, they burned sugar over body fat for their energysource. In contrast, the whole milk protein and whey meals preserved lip-id oxidation and increased protein oxidation. ranslated, fat burning was

maintained and they also used protein as

a fuel source.

Not surprisingly, the whey meal increasedprotein oxidation more than the wholemilk protein meal, most likely due to thefact that whey is considered a fast pro-tein that is absorbed rapidly due to its highsolubility.

As one would expect, by the end of thefive weeks, body weight was greater in the

glucose, whole milk protein and wheyfed rats than in the fasted ones. Noshock there. Here is where it gets interesting: in the group getting the glu-cose or the whole milk protein, the increase in weight was from body fat,but in the wheyfed group, the increase in weight was from an increase inmuscle mass and a decrease in body fat!



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Only the rats getting the whey before their workout increased muscle massand decreased their body fat. Te researchers theorized this was due to wheysability to rapidly deliver amino acids during exercise.5Is this the next bigfind in sports nutrition or for those simply looking to preserve musclemass loss due to aging?

Hard to say at this time, since it was done in rats, but if it turns out to betrue in humans (and there is no reason people cant try it now) it would

indeed be a breakthrough in the quest to add muscle and lose fat.

Effects on serotonin, blood sugar regulation, and more!

Although the above would probably be the major mechanisms by whichwhey protein could help the dieter, there are several secondary effects ofwhey that may assist in weight loss. For example, whey proteins effects onserotonin levels. Serotonin is probably the most studied neurotransmitter

since it has been found to be involved in a wide range of psychological andbiological functions. Serotonin ( also called 5hydroxytryptamine or 5H)is involved with mood, anxiety, and appetite.

Elevated levels of serotonin can cause relaxation and reduced anxiety. Lowserotonin levels are associated with low mood, increased anxiety (hence thecurrent popularity of the SSRI drugs such as Prozac and others), and poorappetite control. Tis is an extremely abbreviated description of all the

functions serotonin performs in the human body manyof which have yet to be fully elucidated but a full ex-planation is beyond the scope of this article.

Needless to say, increased brain serotonin levels areassociated with an improved ability of people tocope with stress, whereas a decline in serotoninactivity is associated with depression and anxiety.

Elevated levels of serotonin in the body often



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result in the relief of depression, as well as substantial reduction in pain

sensitivity, anxiety and stress. It has also been theorized that a diet inducedincrease in tryptophan will increase brain serotonin levels, while a diet de-signed for weight loss (e.g., a diet that reduces calories) may lead to a re-duction of brain serotonin levels due to reduced substrate for productionand a reduction in carbohydrates.

Many people who reduce their calorie in-

takes to lose weight find they are often illtempered and more anxious. Reductions inserotonin may be partially to blame here.One recent study examined whether alphalactalbumin a major subfraction foundin whey which has an especially high tryp-tophan content would increase plasmatryptophan levels as well as reduce depres-

sion and cortisol concentrations in subjectsconsidered to be vulnerable to stress.

Te researchers examined twentynine highly stressvulnerable subjectsand 29 relatively stressinvulnerable subjects using a doubleblind, pla-cebocontrolled study design. Te study participants were exposed to ex-perimental stress after eating a diet enriched with either alphalactalbumin(found in whey) or sodium caseinate, another milkbased protein. Te re-

searchers looked at:

Dietinduced changes in the plasma tryptophan and its ratio to otherlarge neutral amino acids.

Prolactin levels.

Changes in mood and pulse rate.



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Cortisol levels (which were assessed before and after the stressor).

Amazingly, the ratio of plasma tryptophan to the other amino acids testedwas 48% higher after the alphalactalbumin diet than after the casein diet!Tis was accompanied by a decrease in cortisol levels and higher prolactinconcentration. Perhaps most important and relevant to the average personreading this article, they found reduced depressive feelings when test sub-

jects were put under stress.

Tey concluded that:

Consumption of a dietary protein enriched in tryptophan increased theplasma rpLNAA ratio and, in stressvulnerable subjects, improved cop-ing ability, probably through alterations in brain serotonin.

Tis effect was not seen in the sodium caseinate group.6If other studies

can confirm these findings, whey may turn out to be yet another safe andeffective supplement in the battle against depression and stress, as well asreduced serotonin levels due to dieting.

Although there is a long list of hormones involved in appetite regulation,some of which have been mentioned above, serotonin appears to be a keyplayer in the game. In general, experiments find increased serotonin avail-ability or activity = reduced food consumption and decreased serotonin =

increased food consumption. If whey protein can selectively increase se-rotonin levels above that of other proteins, it could be very helpful to the

dieter.

Other possible advantages whey may confer to thedieter is improved blood sugar regulation7whichis yet another key area in controlling appetite andmetabolism.



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Finally, calcium from dairy products has been

found to be associated with a reduction inbodyweight and fat mass. Calcium is thoughtto influence energy metabolism as intracel-lular calcium regulates fat cell (adipocyte)lipid metabolism as well as triglyceride stor-age. Its been demonstrated in several stud-ies the superiority of dairy versus nondairy

sources of calcium for improving body composition, and the whey fractionof dairy may be the key.

Te mechanism responsible for increased fat loss found with dairybasedcalcium versus nondairy calcium is not fully understood, but researcherslooking at the issue theorized that:

dairy sources of calcium markedly attenuate weight and fat gain and

accelerate fat loss to a greater degree than do supplemental sources of cal-cium. Tis augmented effect of dairy products relative to supplementalcalcium is likely due to additional bioactive compounds, including theangiotensinconverting enzyme inhibitors and the rich concentration ofbranchedchain amino acids in whey, which act synergistically with cal-cium to attenuate adiposity.

It appears components in whey some of which have been mentioned

above are thought to act synergistically with calcium to improve bodycomposition.8

Conclusion

aken in isolation, none of these studies are so compelling that people shouldview whey protein as some form of weight loss nirvana. However, taken asa total picture, the bulk of the research seems to conclude that whey may,in fact, have some unique effects on weight loss and could be of great use



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to the dieter. More studies are clearly needed however.

So what is the practical application of all this information and how doesthe dieter put it to good use? Since the appetitesuppressing effects of wheyappear to last approximately 23 hours, it would seem best to stagger theintake throughout the day. For example, breakfast might be 12 scoops of

whey and a bowl of oatmeal, and perhaps a few scoops of whey taken be-tween lunch and dinner.

If whey does what the data suggests it does in the above studies, this shouldbe the most effective method to maximize the effects of whey on food (cal-orie) intake in subsequent meals, as well as enhance the other metaboliceffects covered. If exercising, the schedule may be different, however, sopeople should follow the pre and postworkout nutrition recommenda-tions found in my ebooks Fat Loss Revealedand BodyBuilding Revealed, orrelated advice from sports nutrition and bodybuildingrelated web sites.


Bodybuilding RevealedFat Loss Revealed


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Unified Theory Article References:Farnsworth E, Luscombe ND, Noakes M, et al. Effect of a highpro-tein, energyrestricted diet on body composition, glycemic control, andlipid concentrations in overweight and obese hyperinsulinemic men andwomen.Am J Clin Nutr. 2003 Jul;78(1):319.

Baba NH, Sawaya S, orbay N, et al. High protein vs high carbohydrate

hypoenergetic diet for the treatment of obese hyperinsulinemic subjects.Int J Obes Relat Metab Disord. 1999 Nov;23(11):12026.

Parker B, Noakes M, Luscombe N, Clifton P. Effect of a highprotein,highmonounsaturated fat weight loss diet on glycemic control and lipidlevels in type 2 diabetes. Diabetes Care. 2002 Mar;25(3):42530.

Skov AR, oubro S, Ronn B, et al. Randomized trial on protein vs car-

bohydrate in ad libitum fat reduced diet for the treatment of obesity.Int J Obes Relat Metab Disord. 1999 May;23(5):52836.

Piatti PM, Monti F, Fermo I, et al. Hypocaloric, highprotein dietimproves glucose oxidation and spares lean body mass: comparison tohypocaloric highcarbohydrate diet. Metabolism. 1994 Dec;43(12):14817.

Layman DK, Boileau RA, Erickson DJ, et al. A reduced ratio of dietarycarbohydrate to protein improves body composition and blood lipid pro-files during weight loss in adult women.J Nutr. 2003 Feb;133(2):4117.

Golay A, Eigenheer C, Morel Y, et al. Weightloss with low or high car-bohydrate diet? Int J Obes Relat Metab Disord. 1996 Dec;20(12):1067

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Meckling KA, Gauthier M, Grubb R, Sanford J. Effects of a hypoca-

loric, lowcarbohydrate diet on weight loss, blood lipids, blood pres-sure, glucose tolerance, and body composition in freeliving overweightwomen. Can J Physiol Pharmacol. 2002 Nov;80(11):1095105.

Borkman M, Campbell LV, Chisholm DJ, Storlien LH. Comparison ofthe effects on insulin sensitivity of high carbohydrate and high fat dietsin normal subjects.J Clin Endocrinol Metab. 1991 Feb;72(2):4327.

Brehm BJ, Seeley RJ, Daniels SR, DAlessio DA. A randomized trialcomparing a very low carbohydrate diet and a calorierestricted low fatdiet on body weight and cardiovascular risk factors in healthy women.J Clin Endocrinol Metab. 2003 Apr;88(4):161723.

Garrow JS, Durrant M, Blaza S, et al. Te effect of meal frequency andprotein concentration on the composition of the weight lost by obese

subjects. Br J Nutr. 1981 Jan;45(1):515.

Agus MS, Swain JF, Larson CL, et al. Dietary composition and physiologicadaptations to energy restriction.Am J Clin Nutr. 2000 Apr;71(4):9017.

Whey to Weight Loss References

Hall WL, Millward DJ, Long SJ, Morgan LM.Casein and whey exertdifferent effects on plasma amino acid profiles, gastrointestinal hormonesecretion and appetite. Br J Nutr. 2003 Feb;89(2):23948.

Bowen J, Noakes M, Clifton P, Jenkins A, Batterham M.Acute effectof dietary proteins on appetite, energy intake and glycemic response inoverweight men.Asia Pac J Clin Nutr. 2004;13(Suppl):S64.

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Anderson GH, ecimer SN, Shah D, Zafar A. Protein source, quantity,

and time of consumption determine the effect of proteins on shorttermfood intake in young men.J Nutr. 2004 Nov;134(11):30115.

Damien P. Belobrajdic, Graeme H. McIntosh, and Julie A. Owens. AHighWheyProtein Diet Reduces Body Weight Gain and Alters In-sulin Sensitivity Relative to Red Meat in Wistar Rats. J. Nutr. 2004Jun;134:14541458.

Bouthegourd JC, Roseau SM, MakariosLahham L, et al. A preexercisealphalactalbuminenriched whey protein meal preserves lipid oxida-tion and decreases adiposity in rats.Am J Physiol Endocrinol Metab. 2002Sep;283(3):E56572.

Markus CR, Olivier B, Panhuysen GE, et al. Te bovine protein alphalactalbumin increases the plasma ratio of tryptophan to the other large

neutral amino acids, and in vulnerable subjects raises brain serotoninactivity, reduces cortisol concentration, and improves mood under stress.Am J Clin Nutr. 2000 Jun;71(6):153644.

Frid AH, Nilsson M, Holst JJ, Bjorck IM. Effect of whey on blood glu-cose and insulin responses to composite breakfast and lunch meals intype 2 diabetic subjects.Am J Clin Nutr. 2005 Jul;82(1):6975.

Zemel MB. Role of calcium and dairy products in energy partition-ing and weight management.Am J Clin Nutr. 2004 May;79(5):907S912S.

Additional References of Interest

Curzon G. Serotonin and appetite.Ann N Y Acad Sci. 1990;600:52130; discussion 5301.

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Pierson ME, Comstock JM, Simmons RD, et al. Synthesis and biologi-

cal evaluation of potent, selective, hexapeptide CCKA agonist anorec-tic agents.J Med Chem.1997 Dec 19;40(26):43027.

Blundell JE, King NA. Overconsumption as a cause of weight gain:behaviouralphysiological interactions in the control of food intake(appetite). Ciba Found Symp.1996;201:13854; discussion 1548,18893.

Zittel , von Elm B, eichmann RK, et al. Cholecystokinin is partlyresponsible for reduced food intake and body weight loss after total gas-trectomy in rats.Am J Surg.1995 Feb;169(2):26570.

Smith GP, Gibbs J. Are gut peptides a new class of anorectic agents?AmJ Clin Nutr1992 Jan;55(1 Suppl):283S285S.

Strader AD, Woods SC. Gastrointestinal hormones and food intake.Gastroenterology. 2005 Jan;128(1):17591.

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An important message from Will Brink:Fat Loss Facts, ips & rickscontains a lot ofuseful information, but is just the tip of theiceberg. If permanent, healthy and awein-spiring fat loss is what you really want, youneed Fat Loss Revealed, my fullycomprehen-sive program for losing excess fat and optimiz-

ing your body composition. Fat Loss Revealedis more than just an ebook, its the most uptodate resource available for fat loss, healthand fitness information. When you purchasethe ebook, you receive 12 months of unlim-ited access to the Members Zone, where you can ask questions and receivesupport for your fat loss program. Te Members Zone is constantly beingupdated with supplement reviews, articles, member features and down-

loads all of which will be free to you as an FLR member.

I hope that you like what you see, and decide to join me and my great mod-erators in the FLR Members Zone. Youll meet others there who shareyour goals. More importantly, they also share feedback and information.I am so confident in my program, it comes with an ironclad, noques-tionsasked, 100% moneyback guarantee.

Te Fat Loss Revealed ebook features:

40 complete reviews of supplement compounds,

A comprehensive diet program that works to shed those unwantedpounds and keep them off for good,

raining advice and sample routines,

Will Brinks Fat Loss Revealed


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Links to Members Zone resources and information,

Advanced fat loss, recipes, bonus reports and more,

Full integration with the Members Zone your online gateway forinformation. Te Members Zone features over 220brandname supple-ment reviews, articles, book reviews, Q & As with Will and his team ofexpert moderators, recipes, workout information, videos, diet tracking

tools, photo gallery and more!

All you need to do is click the link below and Fat Loss Revealedwill be yourswithin minutes.

When you purchase Fat Loss Revealed, youll discover:

...why resistance training is important for permanent fat loss.Butresistance training is more than just picking up weights and pushing/pulling them around. Find out how the right kind of training can helpyou keep, and even increase your lean body mass, while helping you raiseyour metabolism and shed excess fat.

...which supplements are worth taking for your health as well as

for fat loss. Many supplements sold for fat loss have minimal effects onyour waistline, but offer significant benefits to your health and wellbe-ing. In the right doses, many help fight free radicals that can cause pre-mature aging, improve cognitive function, reduce stress, and improveblood lipid levels.

...why aerobics arent the best kinds of exercises for losing fat.Aerobicexercise burns some calories and improves cardiovascular conditioning.Yet people do aerobics for years and never really seem to change their

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Fat Loss Revealed


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body compositions or appearance. Find out why, and how to use cardio

to your advantage.

...how the scale can be deceiving.Having a lean and fit body isnt aboutweight loss its about FA loss. Who wants to lose weight if youreleft with a sagging, droopy body? If you want to lose the fat and keepthe muscle, you need to stop relying on the scale as a measure of prog-ress. Learn how to measure your body fat %, so you can keep your diet

on track.

...which fats will actually help prevent fat storage, and help you burnexcess body fat.And yes you read that correctly. Not all fats are badfor your waistline...learn which ones are, and which ones arent andwhy.

...how eating extra meals each day will help you lose fat! One of the

first things that people do when they want to lose extra flab is skimp onbreakfast, lunch and dinner or skip some meals completely. Find outwhy this is the wrong approach, and why eating 5 6 meals is better.

...why fat and starchblocking supplements arent the curealls theyreadvertised to be.Do they work? What else might they be blocking?

...critical adjustments that you need to make to your diet to lose fat

permanently.Find out which carbohydrates will help you towards yourgoals and which ones you should avoid. Find out the right amounts toeat for your goals and activity level.

Youll find out about all of these things and more when you downloadyour own copy of Fat Loss Revealed.

We are 100% confident that if you follow the information in the ebook,

you will lose your exc

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Fat Loss Facts, Tips & Tricks