Science behind Alpha Coach
Alpha Coach Evolve helps you to take control of your nutrition through a simplified nutrition tracking system that prompts you to adapt to your metabolism rate week over week.
Its coaching algorithm works on the premise that any change in your body weight over time is directly linked to the difference in calories you consume and the calories you expend through your daily activities including physical exercise.
In other words, the science in this App is based on simple arithmetic:
The calories you consume minus the calories you expend will account for the calories associated with the change in your body weight over time.
The heart of the Alpha Coach algorithm is calculating the calories you expend in a day, which is what is called our metabolism.
Metabolism (calories expended) = Calories associated with a change in body weight over time minus calories consumed (through food intake).
The power of the algorithm lies in its capability to make weekly adjustments in your macro program based on your food logs and body weight logs. The app prompts you to adhere to your set goals depending on your fitness goals of losing or gaining weight. In doing so, it helps you get there in the optimum time possible.
Cutting-edge tech used
by athletes simplified with you in mind
This may sound simple, but giving you the right calorie recommendation based on your metabolism rate is a complex process. We have to account for daily fluctuations in your body weight due to water retention and inaccuracies in your food/weight logs.
Once you fill up an initial questionnaire, we use a modified version of the Harris-Benedict equation to calculate your total daily energy expenditure, known as BMR (or Basal Metabolic Rate) corresponding to your body type (body-fat percentage), age, height, weight, activity level, and exercise intensity.
We start off with such a theoretical estimate. However, as you start logging your food and body weight week over week, the system adapts to you in a personalized
way. It soon starts giving you the most accurate prompts to guide you toward your personal fitness goal.
The system will calibrate your macro program every Monday to give you the best possible plan to reach your goal within a predicted timeline.
Predicting the timeline for
you to reach your body weight goal
Our algorithm also predicts the timeline for you to reach your goal based on the pace at which you choose to go. You can choose between a slow, moderate, or aggres- sive pace, which determines the calorie & activity goals. If you choose to go aggressive and want to reach your goal faster then, you will have to work a bit harder.
The prediction of how fast or slow you get to lose or gain body weight depends on your body-fat percentage, level of training, and your body weight.
For example: leaner/muscular individuals wanting to build muscle (gain weight) will take a longer time to put on muscle.
Please note that when we predict the timeline for weight gain, we are looking at muscle gain. Therefore, you may take a longer timeline to build 3-4 kgs of muscle than it may take for you to lose the same amount of fat weight. Muscle building takes more time, especially if you are lean & muscular already.
For weight loss, the timeline is predicted on the basis of a program that is optimized for fat loss.
Alpha Coach algorithm is more
accurate than your fitness tracker band.
You are familiar with the calories burnt values you see on your fitness tracker, treadmills, etc. The best trackers throw these numbers with accuracy levels as low as 40 percent. It is technically impossible to accurately predict how many calories you have burnt based on your heart rate or the time you have spent on physical activity. These are, however, good yardsticks to measure progress, though the length of the yardstick may not be a standardized one. But, when you start giving calorie recommendations based on these numbers, things start going wrong.
The most accurate way to predict your metabolism trend is to clearly track your calorie intake and your body-weight changes. The more accurate your food logging is, the more accurate will be your calorie prompts on the App toward your fitness goal.
However, we know that the process of logging the food you take and weighing yourself daily is not practical for many. This is where our adaptive intelligence kicks in.
We take care of
Most people struggle with regular food logging, let alone logging with a level of accuracy. Therefore, instead of true calorie intakes, we look at calorie trends based on the days the users log their food accurately. The more regular you are in doing your food logs, the more accu- rate will be the recommendations you receive.
We also know that you don’t eat exactly the same every day. There will be days you go partying and there will be days your food intake will be lower than your need due to one reason or the other. The calorie intake trend prediction algorithm looks at the trend in which you are consuming calories over a few weeks, rather than the calorie consumption on a particular day.
Ironing out daily
fluctuations in body weight
Checking scale weight every day can be an unpleasant experience for many folks - Our algorithm takes care of daily fluctuations in body weight due to menstrual cycles, bloating, and so on.
It is not uncommon for you to worry about the scale weight. Scale weight may fluctuate after a big meal or when you are constipated or bloated on a menstrual cycle. Instead of relying on scale weight, we look at the trend weight which is more of a moving average of your bodyweight over weeks. This is more of an accurate rep- resentation of how your body weight is moving week over week. This trend prediction mechanism allows us to give accurate recommendations for you week over week.
Alpha Coach plans your macro-splits based on your eating patterns and your training levels. The splits are built taking into consideration practicality. For example, for a vegan, a super high protein diet without eating enough carbohydrates become difficult.
Protein requirements go up on a fat-loss program, espe- cially for those at intermediate/advanced levels of train- ing to maintain muscle mass.
However, for the ease of users and keeping practicality in mind, we recommend users hit their calorie and pro- tein numbers and not worry much over carbohydrate/fat split.
We would alert the users if the sugar intake is too high or if the fat intake is too low.
Looking at dieting,
Dieting does not just end in calories and macros. The quality of food you consume also matters. Appetite is NOT primarily controlled by the number of calories you consume, but rather by the volume of food you eat.
We have color coded foods as red, yellow, and blue based on their calorie densities.
The number of Calories per gram of food decides the color code of the food.
Choose foods that give more volume per calorie.
Improved food volume means an improved level of satia- tion and contentment. Based on your goals, Alpha Coach sets up a food color code target for you.
Comparison of the same calorific value of blue food & red food in the stomach
Blue Foods tend to be more satiating than red foods.
Colour coding is only a measure of calorie density. This does not mean that blue foods have higher nutrient quality than red foods.
Alpha Score - One single
true measure of compliance. No gimmicks.
Daily Alpha Score is a true measure of your compliance with the program. Daily Alpha Score is based on the 5 parameters listed below. The maximum number of points you can score is 100. Target to score above 70 every day to stay on track with your goals.
One thing, we cannot handle fully is the partial logging of food.
We take into account only food logs where you have clicked ‘Finish Day’, confirming that your food log is com- plete. However, if you are to play around, partially log your meals, click ‘finish day’, and generate an alpha score. You will likely get less accurate recommendations because you are bluffing yourself.
Like any real human coach, the Alpha coach algorithm will give you recommendations based on how truthful you are to the App.
One thing the App cannot detect is your feeding the system with incorrect data.
If you are struggling to manage your body weight de- spite trying everything with your diet, understanding your metabolism and how your metabolism trend is moving week over week and eating according to your metabolism could solve this problem.
The only way to figure this out is to log your food accu- rately and log your body weight regularly.
If you can spend 3 mins a day, logging food and body weight, Alpha Coach will take care of the rest.
1. Harris JA, Benedict FG. Carnegie Institution; Washington DC: 1919. A biometric study of basal metabolism in man.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1091498/
2. The link between Food Energy Density and Body Weight Changes in Obese Adults - Marta Stelmach-Mardas, Tomasz Rodacki, Justyna Dobrowolska-Iwanek,Anna Brzozowska, Jarosław Walkowiak, Agnieszka Wojtanowska-Krosniak, Paweł Zagrodzki,3 Angela Bechthold,5 Marcin Mardas,6 and Heiner Boeinghttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848697/
3. Non-exercise activity thermogenesis (NEAT) James A Levinehttps://pubmed.ncbi.nlm.nih.gov/12468415/
4. Non-exercise activity thermogenesis (NEAT): a component of total daily energy expenditure Nana Chung,Mi-Young Park, Jisu Kim,Hun-Young Park, Hyejung Hwang, Chi-Ho Lee, Jin-Soo Han, Jaemoo So, Jonghoon Park, and Kiwon Limhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6058072/
5. Role of nonexercise activity thermogenesis (NEAT) in obesity Catherine M Kotz 1, James A Levinehttps://pubmed.ncbi.nlm.nih.gov/16475414/
6. A high-protein diet for reducing body fat: mechanisms and possible caveats Dominik H Pesta and Varman T Samuelhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/
7. Effect of protein, dairy components, and energy balance in optimizing body composition Stuart M Phillips 1, Michael B Zemelhttps://pubmed.ncbi.nlm.nih.gov/22301838/