Advice from food and fitness expert Matt O'Neill.

Matt is the founder of SmartShape.com.au, a website providing inspirational tips, tools and information on body shape management. Got a weighty question? Send it through here. If anyone's got the answer, it's Matt.

Q: I'm a shiftworker. Lately, I'm averaging about 12 hours sleep at night and when I'm awake I have no energy. My diet is good but could be a little better. Any tips on what foods could give me a kick-start? - AF

A: If your diet is good, a trip to the doctor for a check-up is in order. Make this the first priority to eliminate any medical causes of this extreme fatigue. Food-wise, eating regular snacks like nuts, trail mix, fresh fruit and yoghurt is a good idea. Shiftwork or long work hours can throw your meals out, so preparation is essential. Bringing leftovers to work to reheat for meals or even a healthy microwave meal as a back-up can work. If you're still not coping, make a plan to move out of shiftwork if possible.


Q: I can't help gorging after exercise. Is this bad? What are the best foods to gorge on without putting on weight? - TS

A:  Exercise can stimulate appetite in some people in an effort to counter the kilojoule-burning effects of activity. Being aware of this, especially when starting a training program, will help you manage those gorging tendencies.
Don't go into a training session hungry, and have a small, portion-controlled healthy snack, such as a yoghurt, protein shake or banana, ready for afterwards. Then, whenever you get the munchies, ask yourself, "Am I really hungry?" Fill up on coloured vegetables at dinner, too. With the exception of potato and corn, they are all low kilojoule.

 

Q:  If I gorge at dinner, is it okay to "starve" the next day to compensate? - CC

A: It's natural to have fluctuations in the amount you eat at meals and between whole days. Having a "light-eating day" after a heavy dinner the night before is a good idea. A smoothie for breakfast, fruit salad at lunch and salad at dinner are some wise choices. Focus on cutting back the next day and putting a cap on your kilojoule intake, rather than starving to compensate. Starvation, or going without any food is really too extreme and could negatively affect your metabolism if you do it too often.


Q:  About a year ago I started eating oats for breakfast but find myself hungry about two hours after eating. Aren't oats the type of carbs that are supposed to keep you fuller for longer? - SG


A: I'd expect you to feel fuller on oats or porridge for breakfast than if you ate a light, fluffy rice type of cereal. This is because it's a low-glycaemic-index food, which is digested slowly. However, everyone's hunger response is different, so maybe oats just don't have the same impact on you. For a change, try a muesli or bran type cereal, with skim milk and add sliced pear and natural yoghurt on top. Eating three food groups - cereal, dairy and fruit - is not only filling, but ticks off serves of these foods first thing in your day.

Q:  I've read that post-workout recovery drinks should include high-GI carbohydrates to refuel muscles. Is there a danger this will put me at risk of diabetes? - SH

A: Foods with a high glycaemic index (GI) contain carbohydrates that are quickly digested and absorbed. These include sugary drinks, white bread, rice and many snack bars. If you are training hard for an hour or more, these can be important to help your muscles replenish their glycogen fuel stores before your next exercise session.

For people who don't train much or gain body fat easily, filling up on high-GI carbs after training adds kilojoules, which can lead to weight gain and increase the risk of type 2 diabetes.

If you're worried about it, ask your doc to do a fasting blood-glucose test to measure your insulin levels, and adjust your diet accordingly.


Q: I've just found out I'm gluten intolerant. I've eliminated it from my diet but still suffer from muscle fatigue. What should I eat to fuel my training? - WT

A:  Gluten intolerance results in chronic inflammation of your small intestine. It's triggered by gluten, a protein found in wheat, rye, barley and oats, so check you really have cut all these from your diet.

The best advice is to see a dietitian who specialises in intolerances, to help you build an individual diet. This will have energy-boosting gluten-free alternatives such as
rice, corn, nuts and dairy.

 

Q: Is a raw diet safe for weight loss? - CH

A:  I'm assuming you are still cooking your meat, which makes it safe to eat. A "raw" diet usually means eating lots of fresh fruits and vegetables and little or no processed or packaged foods. In general, this is a good idea because you end up eating more nutrient-rich, lower kilojoule foods. However, some packaged foods like tinned salmon, tuna, baked beans and stewed fruit are all good foods to include. And a healthy microwave dinner is much better than takeaway. So eat raw, natural and nutrient-rich but with some flexibility.


Q: If I work out after lunch, should I still eat afterward? If so, what? - LS

A: An afternoon snack is a good idea, whether you exercise at lunch or not. If it's a hard resistance training workout for an hour or more, I'd suggest 10-20 grams of protein with at least the same amount of quickly absorbed carbohydrates. A protein bar with a sports drink or a protein shake with these specs will do the job. This will help rebuild muscle and maximise recovery. If your workout is less vigorous, a snack of yoghurt, trail mix or low-fat vanilla custard are all good options.



Q: Will I absorb fewer kilojoules if I eat a lot of fibre either before or after a meal? - SN

A:  Dietary fibre is the part of carbohydrate that our body doesn't digest very well, if at all. So, eating more fibre helps you feel full without the kilojoules being absorbed. If you eat a high-fibre diet with whole grains and cereals, vegetables, fruits, nuts and seeds, you can reduce your energy absorbed by up to 10 per cent compared with eating a low-fibre diet. It's more beneficial than simply taking a fibre supplement before or after a meal, which will not make much difference by itself.


Q:I'm trying to lose weight without much success and haven't been sleeping well lately. Is this likely to be affecting my progress? - KR

A:Recent studies have revealed that people who get less sleep could find it harder to manage their weight. It appears that sleep deprivation upsets the levels of blood hormones that regulate appetite and metabolic rate, such as ghrelin and leptin. Although we don't know the exact minimum sleep required each night, getting a minimum of five to six hours is a good starting point, with a target of eight hours. So, in addition to your diet and exercise plan, get enough sleep to optimise your results.


Q: I read that "incidental" exercise is the most significant factor in weight loss. Is this true? - TC

A: You're right, incidental exercise is more important than many people think. Simply doing more of the daily physical tasks we once did - that are now have vehicles, machines and gadgets to do - will help you maximise your daily kilojoule burn.
For example, walking15 minutes to get the paper, rather than driving, could net you an extra 400kJ. Do this each day for year and you'll have five kilograms less body fat.
Every little bit of physical activity counts, so think about ways you could do more of the work machines are doing for you.


Q: My face is rounder and chubbier than in my early twenties (I'm now 33), but the rest of my body is still trim. Is this normal ageing? Is there anything I can do to lose a little bit off the jowls? - MF

A: There can be a tendency for you to add fat around the face as you age. Although you may not like the chip-monk look, it is far healthier than building up fat around your waistline, which is where blokes will often pack some extra sandwiches.
Unfortunately, there's no effective way to burn fat off your face. Gum chewing won't spot reduce. The secret is staying in shape with a good diet and regular exercise for life, so you minimise any increase in body fat, no matter where it is.


Q: Is it better to lose weight first, then build muscle or the other way around? - AW

A: If you are after a general shape-up, focus on doing both for best results. If you work out regularly and limit kilojoules, you'll burn fat and build muscle.

Make sure you don't starve yourself diet-wise or you'll find it hard to put on muscle and may even lose some.

If you are into body building or are just more serious about being big and lean, you may find it easier to bulk up with muscle first and then cut up by reducing body fat later. Sure, you might stop gaining muscle when you drop kilojoules to lose fat, but you'll see more muscle definition anyway.

Q: What's the best way to stay in top condition while travelling for months? - CB

A: Travellers often find it harder to control meal times, food availability and their exercise routine, so having a specific fitness plan is vital. Incorporate exercise into your daily itinerary and keep track of it in your travel diary. 

Keep healthy snacks like fruit, muesli or protein bars with you at all times and stay away from cooked breakfasts. And just because the buffet brekkie is included in the price doesn't mean you need to go for the all-you-can-eat-option. Choose low-kilojoule meals at restaurants. 

Always pack your workout gear when travelling, so you can make a casual visit to the gym or go for a scenic run or walk from your hotel. 

 

Q: Is it possible to build a six-pack without doing ab exercises? For example, through diet alone? - JL

A: It's possible, but it depends on how naturally big and toned your abdominal muscles are. You can reduce the kilojoules you eat each day to burn off body fat, but this may simply reveal a flatter stomach area.

It's crunches, hanging leg raises adn other ab exercises that will help build that six-pack look. The additional benefits of crunches are that they will develop your core strength, lower the risk of back pain and burn extra kilojoules, so it's worth the effort.

 

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