Umesh Chhikara

Sports Scientist


My Nutrition Insights

There are numerous benefits to maintaining a healthy nutrition plan. Here are a few examples:

Weight management/loss
Reduced risk of chronic diseases
Healthy gut microbiome
Improved mental health
Enhanced respiratory performance

These are just a few examples of the many benefits of healthy nutrition. By adopting a balanced and varied diet, individuals can enjoy a range of positive health outcomes.

Knowledge & research:

From studying macronutrients to testing their effects in various environments and age groups, I have gained valuable insights into the role of nutrition in health and performance.

It’s important to note that studying nutrition is not just about knowing the percentage or type of food/calories to consume for weight loss. Instead, it involves a deep understanding of physiology, metabolic pathways, organ functions, gut microbiome, energy systems, biochemistry, hormonal functions, insulin resistance, and other related areas to assess the impact of nutrition on overall health.
In short, my studies confirmed that nutrition research should not be blindly followed by adopting a particular diet. It requires careful evaluation and consideration of multiple factors to achieve optimal results.
Through my study and research on nutrition, I’ve come across several important findings that have influenced my understanding of healthy eating.

Here are a few of them:

Calorie in, calorie out is not a precise measurement. Rather, we should consider energy in and energy out, recognizing that there are multiple sources of energy burning in the body that can’t all be accurately measured.

Reducing sugar intake can have significant benefits for overall health. While it’s not necessary to completely eliminate sugar, enjoying it in moderation as part of a balanced diet is key.

Fruits are a good source of nutrients, but they’re not essential if you don’t enjoy them. Also the timing of having fruits matter a lot. It’s important to treat them as a source of calories and swap them out as needed. Having green vegetables is a good option if one decides to opt out on fruit due to high fructose contect.

Processed foods often compromise the quality of the food we eat. Case studies and my experiments have shown that consuming whole, unprocessed foods can have significant health benefits.

Cooking oil choices should be based on personal preference and what works best for your body. While saturated fats have worked well for some, polyunsaturated fats may be a better choice for others. Olive oil to me is the most balanced and tastiest of all.

Insulin resistance is a common issue that is often overlooked, but it can have serious consequences for overall health.

Metabolic syndrome is a root cause of several diseases, including diabetes, cancer, dementia, high blood pressure, depression, and obesity. Proper nutrition can help treat and prevent these conditions.

Poor metabolic health can precede obesity. It’s important to focus on building metabolic flexibility, which can benefit overall health.

Switching fuel sources (marco’s) occasionally can be beneficial for metabolism, as our microbiome thrives on diversity.

A person can be sick on the inside without showing visible symptoms.

Non-alcoholic fatty liver disease can be managed through diet and lifestyle changes.

I have extensive experience in the field of nutrition, having worked with athletes across a range of ages and sports to test the impact of nutrition on live sports performance. I’ve also consulted with non-athletes on how nutrition can improve weight, metabolic health, and blood markers. Through this work, I’ve gained valuable insights into the ways in which proper nutrition can enhance physical performance, support overall health, and help prevent and treat chronic diseases.

MANTRA: It is not just about losing weight….it is also about not gaining weight again!

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