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Today, Dr. Ibrahim talked about the amazing versatility of chia seeds (also known as Tukhm-e-Sharbati, Malanga, and Balanga). Depending on how you use these tiny seeds can help with weight loss and weight gain. If you're trying to shed some pounds, mix chia seeds in hot water with lemon—twice a day, or even three times if you're up for it. This drink can fill you up and keep your stomach from sending those constant hunger signals. On the other hand, if you're looking to gain weight, mix the seeds with raw milk and some Roo Afza at night. Let them soak and expand for 10 minutes before drinking. They provide energy and work wonders when paired with healthy fats. Whether you’re dealing with dehydration, frequent hunger, or even chest burning, chia seeds can be a powerful remedy. Dr. Ibrahim also emphasized the importance of consistent use over 90 days for lasting benefits. Keep these tips in mind for your health journey, and as always, moderation and consistency are key.

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Do Diet Breaks Enhance Metabolism? The concept of diet breaks began gaining popularity around 20 years ago with the concept of refeed days or calorie cycling. The idea that instead of eating the same amount of calories every day on a diet, you could do periods of lower & higher calories & perhaps this would help improve fat loss, muscle retention, & perhaps stave off metabolic adaptation. Metabolic adaptation refers to the slowing of metabolic rate beyond what is expected that occurs with weight loss. A study in 2018 called the “MATADOR Study” showed a significant attenuation of metabolic slowing using 2 week diet phases followed by 2 week diet break phases where people ate at maintenance. The diet break group also had better fat loss efficiency & lean mass retention. Subsequent studies however, failed to replicate some of these results This leads us to the meta-analysis being discussed today that attempted to come to a consensus of the literature examining people utilizing diet breaks (periods of eating at maintenance or more during a fat loss diet) vs those following continuous energy restriction (CER). PMID: 38193357 The researchers found that on average, utilizing diet breaks led to about a 50 kcal per day reduction in metabolic adaptation compared with CER & this was a statistically significant effect. However, there were no differences between CER & diet breaks for fat free mass retention or fat loss What is the take home? Diet breaks may help reduce metabolic slowing compared to normal dieting, but the effect is relatively small at ~50 kcal per day. So if you don’t like using diet breaks & prefer to just eat the same way every day, it’s probably not worth trying to force yourself to do diet breaks. But if you like diet breaks, then the attenuation of metabolic adaptation might be a nice bonus Get my research review REPS: biolayne.com/REPS Get my new nutrition coaching app, Carbon Diet Coach: http://onelink.to/9h4d62 My research based supplements: http://www.outworknutrition.com Get my books on how to lose fat: http://www.biolaynestore.com Take my online course "The Science of Nutrition": https://chfi.click/laynenorton_online Get Custom Workouts by me for $12.99/month: https://biolayne.com/workout-builder/ http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne

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