An Interesting New Study found that a Low Carb High Fat diet was more effective for weight loss and provided better nutrition for muscle tone and Heart disease
The problem isn't so much what we don't know, but what we do know but we're wrong about. I've been on Atkins or similar diets for probably 10 years now after getting nowhere with low-fat diets.
Filthy has been on the keto train and telling you fat fucks about it.
fructose has been recently shown to have different effects on brain chemistry than glucose.
so what's apparent now is that different food groups have distinct and separable effects on your physiology, so weight gain/loss is not as simple as calorie in/calorie out.
that said, those who are struggling with weight do not need diets. That's the biggest scam in the world today. They need entire lifestyle changes.
generally speaking, those studies are actually behind paywalls themselves! becaue they are in scientific journals.
...that's exactly why I posted:
Quote:
I really wish we could get to a point where
these online article start linking to the actual studies. It sucks that so many of them are behind paywalls.
I was referring to the journals, not the newsarticles.
That's the same link I posted for Wuphat, you need to be abel to sign in in order to read the article - otherwise all you can see is the summary, charts and references
people who read such things and extrapolate if low carbs is good then even lower carbs is better and no carbs at all must be best!
You still need a balanced diet. Play around with the percentages a bit if you like, but you still need a decent amount of protein, fat and carbs. THere's no one size fits all (so to speak) and the nutritional plan that works well or one may not work well at all for someone else. Nevertheless, a healthy diet lower in carbs, is the best bet for a place to start for most people.
The food pyramid (or plate now) is effective because it provides
a simple and effective rule that helps for the average person. Plus, it's a simple visual.
Unfortunately, what gets lost in the public interpretation of legit studies like this is that the effectiveness of the diet is for only a sub-population, and not all of America.
For a great majority, low fat diets are more effective, on average, than low carb. It requires finding the correct balance.
bodybuilding diet years ago. Very effective. The 1st week was hell though. After a few years I couldn't stick with it.
Fats & proteins cost more than carbs so keep that in mind.
RE: Filthy has been on the keto train and telling you fat fucks about it.
bodybuilding diet years ago. Very effective. The 1st week was hell though. After a few years I couldn't stick with it.
Fats & proteins cost more than carbs so keep that in mind.
mrvax - you mean they cost more to purchase - but isn't it true that carbs cost more in the long run - if they lead to higher bad cholesterol, reduced muscle tone, and heart problems
get your carbs before 3PM, oatmeal in the morning, sweet potato for lunch nothing but green veges for dinner (the only carbs allowed after 3)
if you are lifting, carbs are essential to move insulin to the muscles to regrow. Protein is a must, Tuna, chicken, steak, whey, whatever floats your boat.
any diet that let's you eat bacon more than on your off day (once a week) isn't a diet. they are playing on the fact that most people are lazy and will go for the easiest thing advertised.
weight loss is a matter of motivation, discipline and knowledge, in this day and age it can get confusing but it boils down to a combination of exercise and smart eating. obtain the knowledge, make it work into your lifestyle and reap the benefits. There's no shortcuts or magic formulas but it's not as hard as you are making it for yourself.
Personal experience on low carb - 75 lbs in a few months
I have lost 75 lbs on a very low carb diet since March (and gone off it twice on purpose slowing that down). It works better than anything I've done by far. AND not just me but 4 other family members had similar results. When fully on it, I lost ~5 lbs per week consistently. That's 20 lbs a month.
Gist is, drop carbs to near nothing. This includes no fruit, alcohol, and only certain veggies. Only stevia or Splenda sweeteners and only limited amount. Keep lean protein up to normal levels so you don't lose muscle mass. Eat protein (drink, snack, etc.) every 3.5 hours, and eat 8 oz lean protein each dinner (chix, certain fish, pork, certain meat cuts). Plus 4 cups veggies per day, usually 2 at lunch and 2 at dinner. Vitamin supplements just to make sure, and lots of water.
I came to see it like this: Your body burns energy in a specific order, kinda like we spend $. Glucose from blood (pocket money), then quick access storage from glycol in the liver (checking). After 3-4 days on this the glycol is gone, so if you keep the calories eaten to ~800 or so, the body has to burn either fat (savings) or muscle (emergency/401k). As long as you don't exercise beyond breathing heavy, it will burn fat. And it will do it all day and night.
It was pretty easy, it was effective, and I wasn't hungry since you eat every 3.5 hours to avoid spikes. I highly recommend it. You also reset your pancreas to avoid over production of insulin, which is good.
Ideal Body Protein was the program. And no I have no vested interest in them. Shit. Just. Works.
a # of factors are in play metabolically. Carb sensitivity/conversion rate, blood sugar/insulin response etc. Whats undeniable is that fats are slower digesting and will keep you fuller longer, meaning less actual eating. Of course there are certain other risks with a diet hi in fats espec if they are saturated. Know your body and know what you put it in it.
And all I do is keep within my points. I am losing it slowly, but I'm down 62 lbs in about 8 mos. I have 45 to go.
I don't follow the low carb (I have no energy) or low fat (I like fat). Instead, I look for better quality meats, like chicken, pork tenderlon, or turkey, and loads of veggies and starches like sweet potatoes.
Calorie counting is the way to go. You burn more than you take in, you lose weight. Your body may adjust, and then you stop eating clean for a little bit, change exercise, get back on eating clean, and it goes on.
I keep it balanced. Plain and simple. Diets are fads, and are crap. I want to eat sensibly for the rest of my life, period.
Fats are more satiating than carbs, making it much easier to stay within a your calorie limits on a high fat vs high carb diet. It's also a lower GI diet, meaning you're not spiking your insulin which plays a role in hunger. If you're looking to lose or maintain your current weight, high fat is the way to go. However, it's important for your overall health that a majority comes from healthy fats like olive oil, avocado, coconut, nuts, etc
That is not the high fat American diet, which high fat/high carb consisting of processed food. They're actually restricting some processed fats by only allowing them to use olive and canola oil and butter.
And there are contradictory studies about saturated fat, some believe it's only dangerous when combined with a diet high in sugar (think a McDonald's extra value meal).
Keeping it really simple, avoid the white stuff (sugar and flour) and eat perishable food and you'll be healthy.
I've been writing about the benefits of low-carb for nearly a decade.
And about the benefits of high-fat diets. Just search "philip domenico low-carb" and you'll see my articles online. There's one in particle I'd like to spotlight, and that's called "Low-carb Diets Don't Have to Be Stressful or Boring". Good info there on how to acclimate to a new lifestyle.
I also talk about low-carb a lot on my blog: http://thescienceofnutritiondotnet.wordpress.com.
This is what I focus on when I'm not focused on the Giants.
but I find it impossible to maximize muscle retention/growth without at least eating a fair amount of carbs. Muscle is made up of protein, water and glycogen (carbohydrates). If you take away one of those, the muscle doesn't function to the best of its ability.
take a gander at the ketogains subreddit sometime and discover the community of dudes who have beastmode bodies by eating less than 50 carbs per day. Many under 20.
I didn't say it wasn't possible to gain a large amount of muscle doing a keto diet. The point is that eating low carb does restrict maximum muscle growth to some degree. What would those guys look like if they ate more carbs? They would be even more muscular.
Best diet if you are a body building / muscular type
Intermittent Fasting where you eat in an 8 hour window. Consume at least 1g of protein for every pound you weigh if not more.
Limit fruit but eat good fats like avocado.
High Fiber meal replacement for last meal to feel full.
I drink tea to keep myself full as well. I only consume organic eggs - no other animal protein when I am cutting down.
Good fats over cheap carbs any day but that doesn't mean no carbs. I eat 1/2 a sweet potato as well until again some 3 weeks before I'm ready to do pictures, compete, go on vacation or whatever.
steady weight loss
improved sleep
no hunger
no mid-day crash
Fuck the food pyramid!
The food pyramid is a joke designed by lobbyists in the various food group industries. It ain't about health! Dairy and heavy red meat are not good overall. Adults generally can't digest what we today call milk. Real organic grass fed butter, grass fed organic meat and eggs are ok when eaten a day or two a week, IMHO.
so what's apparent now is that different food groups have distinct and separable effects on your physiology, so weight gain/loss is not as simple as calorie in/calorie out.
that said, those who are struggling with weight do not need diets. That's the biggest scam in the world today. They need entire lifestyle changes.
There's so much bad, cut and paste science reporting out there, that it's tough to know if they're getting it right without reading the study proper.
Seriously, fuck fat people.
And NFT
There's so much bad, cut and paste science reporting out there, that it's tough to know if they're getting it right without reading the study proper.
generally speaking, those studies are actually behind paywalls themselves! becaue they are in scientific journals.
Link - ( New Window )
...that's exactly why I posted:
these online article start linking to the actual studies. It sucks that so many of them are behind paywalls.
I was referring to the journals, not the newsarticles.
I'm just saying it would nice to be able to not jump through hoops to get to the actual study.
Annals low-carb vs low-fat study - ( New Window )
I'll get it later. There are ways.
improved sleep
no hunger
no mid-day crash
Fuck the food pyramid!
You still need a balanced diet. Play around with the percentages a bit if you like, but you still need a decent amount of protein, fat and carbs. THere's no one size fits all (so to speak) and the nutritional plan that works well or one may not work well at all for someone else. Nevertheless, a healthy diet lower in carbs, is the best bet for a place to start for most people.
Unfortunately, what gets lost in the public interpretation of legit studies like this is that the effectiveness of the diet is for only a sub-population, and not all of America.
For a great majority, low fat diets are more effective, on average, than low carb. It requires finding the correct balance.
Fats & proteins cost more than carbs so keep that in mind.
Filthy - you get my email? Hook a brother up
Fats & proteins cost more than carbs so keep that in mind.
mrvax - you mean they cost more to purchase - but isn't it true that carbs cost more in the long run - if they lead to higher bad cholesterol, reduced muscle tone, and heart problems
gets the fad diet of the week.
get your carbs before 3PM, oatmeal in the morning, sweet potato for lunch nothing but green veges for dinner (the only carbs allowed after 3)
if you are lifting, carbs are essential to move insulin to the muscles to regrow. Protein is a must, Tuna, chicken, steak, whey, whatever floats your boat.
any diet that let's you eat bacon more than on your off day (once a week) isn't a diet. they are playing on the fact that most people are lazy and will go for the easiest thing advertised.
weight loss is a matter of motivation, discipline and knowledge, in this day and age it can get confusing but it boils down to a combination of exercise and smart eating. obtain the knowledge, make it work into your lifestyle and reap the benefits. There's no shortcuts or magic formulas but it's not as hard as you are making it for yourself.
Gist is, drop carbs to near nothing. This includes no fruit, alcohol, and only certain veggies. Only stevia or Splenda sweeteners and only limited amount. Keep lean protein up to normal levels so you don't lose muscle mass. Eat protein (drink, snack, etc.) every 3.5 hours, and eat 8 oz lean protein each dinner (chix, certain fish, pork, certain meat cuts). Plus 4 cups veggies per day, usually 2 at lunch and 2 at dinner. Vitamin supplements just to make sure, and lots of water.
I came to see it like this: Your body burns energy in a specific order, kinda like we spend $. Glucose from blood (pocket money), then quick access storage from glycol in the liver (checking). After 3-4 days on this the glycol is gone, so if you keep the calories eaten to ~800 or so, the body has to burn either fat (savings) or muscle (emergency/401k). As long as you don't exercise beyond breathing heavy, it will burn fat. And it will do it all day and night.
It was pretty easy, it was effective, and I wasn't hungry since you eat every 3.5 hours to avoid spikes. I highly recommend it. You also reset your pancreas to avoid over production of insulin, which is good.
Ideal Body Protein was the program. And no I have no vested interest in them. Shit. Just. Works.
I don't follow the low carb (I have no energy) or low fat (I like fat). Instead, I look for better quality meats, like chicken, pork tenderlon, or turkey, and loads of veggies and starches like sweet potatoes.
Calorie counting is the way to go. You burn more than you take in, you lose weight. Your body may adjust, and then you stop eating clean for a little bit, change exercise, get back on eating clean, and it goes on.
I keep it balanced. Plain and simple. Diets are fads, and are crap. I want to eat sensibly for the rest of my life, period.
It is fairly well established that saturated fat consumption correlates with heart disease and strokes.
And there are contradictory studies about saturated fat, some believe it's only dangerous when combined with a diet high in sugar (think a McDonald's extra value meal).
Keeping it really simple, avoid the white stuff (sugar and flour) and eat perishable food and you'll be healthy.
I also talk about low-carb a lot on my blog: http://thescienceofnutritiondotnet.wordpress.com.
This is what I focus on when I'm not focused on the Giants.
DrP
It is fairly well established that saturated fat consumption correlates with heart disease and strokes.
Limit fruit but eat good fats like avocado.
High Fiber meal replacement for last meal to feel full.
I drink tea to keep myself full as well. I only consume organic eggs - no other animal protein when I am cutting down.
Good fats over cheap carbs any day but that doesn't mean no carbs. I eat 1/2 a sweet potato as well until again some 3 weeks before I'm ready to do pictures, compete, go on vacation or whatever.
improved sleep
no hunger
no mid-day crash
Fuck the food pyramid!