I get asked frequently about different diets and which works best:  Low-carb or low-fat or high-protein?  These seem to be the basis for most of the diets that our clients at CycleSurf Studio are interested in.

So what are facts and which diet approach will help the best with your weight loss goals?

According to Reader’s Digest, during a recent one year study in Australia, 118 obese men and women were asked to spend all 365 days on a low carb or low fat diet.  Each group of 59 people was provided the exact same number of calories daily and did not change their exercise or fitness routine which was basically non-existent.  Interestingly, over the year each group, with both men and women in it, lost the same range of 25-32 pounds and a very comparable amount of body fat.

So this proves that simply cutting calories will result in weight loss – there is a direct correlation.  No secrets here!

But some diets are easier to maintain than others, and there are those that are not as safe for you.  Low-carb diets will naturally boost red meat consumption.  Over a long period of time, the higher levels of protein intake that come with higher fat levels will negatively impact kidney function, bone and heart health and also increase cancer risk.  Also important to note that these diets eliminate fruits and vegetables but our body loves them because we feel satisfied after eating high fat foods.  Conversely, low-fat diets are hard to maintain over longer periods of time because of this same fact.

Important to also note here that fad diets, such as liquid, fasting, or HCG (human chorionic gonadotropin) put a lot of stress on your body including your organs.  Anytime you body is in a state of stress it would prefer not to lose weight and will actually resist weight loss under such conditions.

So to lose weight and keep it off the choose low-glycemic and high-fiber foods – fruits, veggies, whole grains – and add lean protein and low-fat dairy.  The goal is to have a well rounded diet while maintaining a daily exercise routine.  Old-school is the best approach here for sure.

But what about protein and are all proteins the same?  We know that protein is important for the human body, but did you know that it is used by every single cell in your body for growth or damage repair?  With this critical function you might assume that your protein intake should be relatively high but too much of a good thing is a bad thing.

According to Stanford University, in an ideal balanced diet 10-12% of your daily calories should be from protein.  After detailed nutrition calculations, they recommend that for every 150 pounds of weight you should have 6 oz of lean protein daily.  So a 200 pound person would need 8 oz of that same lean protein.

So you are looking to consume low-fat proteins…but what are the best lean proteins, you asked?  Here are the top 9 from a list published by Whole Foods :

  1. Skinless Chicken and Turkey
  2. 90% or Leaner Ground Beef or Bison
  3. Beans and Lentils
  4. Non-fat Dairy
  5. Fish – Tuna and Salmon are best
  6. Tofu
  7. Nuts and Seeds
  8. Eggs
  9. Pork Loin 

Common sense things that I am sure you already knew.  The key is always your actions!  What you actually put in our mouth during each meal and snack throughout your day.  Each micro-action over a year adds up to a positive or negative effect on your body.

You can’t go backward only forward – now that you know this great information, what are you going to eat next to support a balanced diet?


At CYCLESURF Studio we workout adults and kids – ‘from 9 to 90’ (as I like to say: Children of All Ages although we have had kids as young as 3 years of age on the SurfBoards) – to help them get fit and healthy.  We are producing some pretty amazing weight loss stories too.  We use both the SURFSET® Fitness Board and the LeMond Revmaster® Pro Stationary Bike to have fun through exercise while working out with focus on 3 areas: CORE, OVERALL STRENGTH & BALANCE.   We have added PiYo and Suspension Training classes with the G-Strap System enabling some awesome fitness fusion classes and mixing it up for some great muscle confusion.  Come in to try a class in our O’Fallon, Illinois studio today and come meet me!  We serve the entire St. Clair County and Madison County, Illinois region and surrounding area including:  Belleville IL, Caseyville IL, Collinsville IL, Edwardsville IL, Fairview Heights IL, Granite City IL, Highland IL, Lebanon IL, Mascoutah IL, Scott AFB IL, Shiloh IL, Swansea IL, Troy IL and all points in between.  We even have clients come from St. Louis, Missouri – covering the entire St. Louis Metro Bi-State Region.  We are conveniently located at 633 West Highway 50 in O’Fallon, IL 62269 near the intersection of West Hwy 50 and Cambridge Blvd (next to the O’Fallon, IL Walgreens).  We love families too – consider bringing in your family for one of our ALL AGE CLASSES and experience the CycleSurf fun together or call me to plan a birthday party – for you or your kids – or even a charity fund raiser.  If you are searching for fitness fun in O’Fallon Illinois (IL) come to CycleSurf Studio!

Please remember your health is never an option.

Jessica Hance

Peace, Love, CYCLESURF!

Jessica Hance – Founder of CYCLESURF Studio bringing fitness fun to O’Fallon IL for all ages!