Am I eating enough?

Sued0nim

Here's a kicker

Eat protein and you get an insulin response too

(Insulin - glucagon in a healthy body it's a natural response to food sources and whilst it helps the body utilise energy / store excess energy, the only reason for excess fat storage is excess calorie intake)

psuLemon

rebellez wrote: »

psulemon wrote: »

rebellez wrote: »

I mostly try to eat low carb vegetable (no spuds) careful with corn etc but I was mostly referring to choosing 2 serves of low carb fruit the best are berries - I avoid high sugar fruits like bananas. I find the sugar affects my leptin "satiety hormone" - so I never feel satisfied after eating a banana - give me an apple any day.

You can believe that you need to go low carb to burn fat, but you would wrong. Weight loss comes from a calorie deficit. You can be just as fit following a very low fat, raw vegan diet as you can with a lchf. Both can achieve greater periods of lipolysis as compared to lipogenesis.

Satiety is affected by the types of foods you eat. Protein and fiber have the highest values. Fats and carbs are individualize (fats don't fill me up, but starches do). Gram for gram, apples and bananas are not too far different in terms of sugar. They are both high GI fruits.

I acknowledge that there are many diets you can follow to burn fat and I might be wrong about my belief for the need to go low carb to burn fat but I will be happier and healthier on my low carb Mediterranean style eating plan than anyone following an Atkins style lchf (which is nearly a no carb diet) or a low fat raw vegan diet (eeek). I also don't think Atkins or vegan are easy diets to follow. Both are too restrictive and both cut out way too many healthy food groups.

I totally agree with you on the satiety note I mostly use good fats/protein/legumes to fill me up (not apples).

The whole banana/apple discussion about high sugar fruits I got that from the latest book I was reading and the recommendation comes from a renowned UK dietitian. I was also only making a personal comment about how I feel after eating bananas but I am affected the same way by eating white bread/potato/white rice. I got to eat whole grains to feel satisfied.

cityruss wrote: »

rebellez wrote: »

I believe if you want to burn fat you should be eat low carb and avoid sugar. The carbs you eat should be from vegetables, fruit, legumes and small amounts of whole grains. You're not going to easily burn fat if you're eating your calories following a low fat high carb eating plan.

What has led you to this belief?

Could you go in to a bit more detail of the physiological and biological processes involved?

I am certainly no dietitian but I love reading about diets however I don't read medical journals. I love reading books about healthy eating and have heard so much positive press about the Mediterranean style of eating. I've read a lot about quitting sugar, JERF "Just Eat Real Food", gut health and lately fasting and Mediterranean.

So this is my layman terms way of explaining the biology. You eat carbs like sugar/cereal/pasta/bread/potato. Your gut easily breaks these down releasing sugar into your system. Your pancreas responds by producing insulin to bring the sugar levels back down however if you have an excess of sugar in your blood it converts the sugar to fat but there is no fat accumulation without insulin.

So my understanding is if you don't eat sugar and other easily digestible carbohydrates then you won't produce excess amounts of insulin and therefore you won't store any fat. Even a thin healthy looking person can store excess fat around their organs called visceral fat - they are known as TOFIs "Thin Outside Fat Inside".

I do eat fruit and whole grain carbs just not a lot and I try to avoid the easily digestible kind. I do love them I am human - fries and fresh bread are heaven in my mouth just not in my gut.

I do track my calories to ensure I have the required calorie deficit in order to lose weight as well.

So interestingly enough, your body is a fat storing machine, regardless of dietary consumption. There are three (or more) hormones/enzymes that suppress hormone sensitive lipase (the enzyme that breaks down body fat) and each are released by different types of macronutrients

Carbs and to a less extent protein --> insulin increase --> increases Lipolipase --> decreases HSL
Fat --> increases Acylation Stimulating Protein --> decreases HSL
Carbs + Fat --> increases Glucose-dependent insulinotrophic Peptide --> decreases HSL

The fact is, your body will cycle between lipolysis (breakdown of nutrients) and lipogenesis (storage of nutrients). But at the end of the day, if your consume less calories than you burn, you will have longer periods of lipolysis and have a net body fat loss. So many books claim to have the "secret" to burn fat and prevent fat storage. But ultimately, its 100% about dietary compliance. The Med diet is very good. Full of healthy fats and omega 3's, tons of whole grains and plant based foods. So at the end of the day, if you enjoy it, then it's the best solution for you. Its just not the solution we all need to take.

StealthHealth

psulemon wrote: »

rebellez wrote: »

psulemon wrote: »

rebellez wrote: »

I mostly try to eat low carb vegetable (no spuds) careful with corn etc but I was mostly referring to choosing 2 serves of low carb fruit the best are berries - I avoid high sugar fruits like bananas. I find the sugar affects my leptin "satiety hormone" - so I never feel satisfied after eating a banana - give me an apple any day.

You can believe that you need to go low carb to burn fat, but you would wrong. Weight loss comes from a calorie deficit. You can be just as fit following a very low fat, raw vegan diet as you can with a lchf. Both can achieve greater periods of lipolysis as compared to lipogenesis.

Satiety is affected by the types of foods you eat. Protein and fiber have the highest values. Fats and carbs are individualize (fats don't fill me up, but starches do). Gram for gram, apples and bananas are not too far different in terms of sugar. They are both high GI fruits.

I acknowledge that there are many diets you can follow to burn fat and I might be wrong about my belief for the need to go low carb to burn fat but I will be happier and healthier on my low carb Mediterranean style eating plan than anyone following an Atkins style lchf (which is nearly a no carb diet) or a low fat raw vegan diet (eeek). I also don't think Atkins or vegan are easy diets to follow. Both are too restrictive and both cut out way too many healthy food groups.

I totally agree with you on the satiety note I mostly use good fats/protein/legumes to fill me up (not apples).

The whole banana/apple discussion about high sugar fruits I got that from the latest book I was reading and the recommendation comes from a renowned UK dietitian. I was also only making a personal comment about how I feel after eating bananas but I am affected the same way by eating white bread/potato/white rice. I got to eat whole grains to feel satisfied.

cityruss wrote: »

rebellez wrote: »

I believe if you want to burn fat you should be eat low carb and avoid sugar. The carbs you eat should be from vegetables, fruit, legumes and small amounts of whole grains. You're not going to easily burn fat if you're eating your calories following a low fat high carb eating plan.

What has led you to this belief?

Could you go in to a bit more detail of the physiological and biological processes involved?

I am certainly no dietitian but I love reading about diets however I don't read medical journals. I love reading books about healthy eating and have heard so much positive press about the Mediterranean style of eating. I've read a lot about quitting sugar, JERF "Just Eat Real Food", gut health and lately fasting and Mediterranean.

So this is my layman terms way of explaining the biology. You eat carbs like sugar/cereal/pasta/bread/potato. Your gut easily breaks these down releasing sugar into your system. Your pancreas responds by producing insulin to bring the sugar levels back down however if you have an excess of sugar in your blood it converts the sugar to fat but there is no fat accumulation without insulin.

So my understanding is if you don't eat sugar and other easily digestible carbohydrates then you won't produce excess amounts of insulin and therefore you won't store any fat. Even a thin healthy looking person can store excess fat around their organs called visceral fat - they are known as TOFIs "Thin Outside Fat Inside".

I do eat fruit and whole grain carbs just not a lot and I try to avoid the easily digestible kind. I do love them I am human - fries and fresh bread are heaven in my mouth just not in my gut.

I do track my calories to ensure I have the required calorie deficit in order to lose weight as well.

So interestingly enough, your body is a fat storing machine, regardless of dietary consumption. There are three (or more) hormones/enzymes that suppress hormone sensitive lipase (the enzyme that breaks down body fat) and each are released by different types of macronutrients

Carbs and to a less extent protein --> insulin increase --> increases Lipolipase --> decreases HSL
Fat --> increases Acylation Stimulating Protein --> decreases HSL
Carbs + Fat --> increases Glucose-dependent insulinotrophic Peptide --> decreases HSL

The fact is, your body will cycle between lipolysis (breakdown of nutrients) and lipogenesis (storage of nutrients). But at the end of the day, if your consume less calories than you burn, you will have longer periods of lipolysis and have a net body fat loss. So many books claim to have the "secret" to burn fat and prevent fat storage. But ultimately, its 100% about dietary compliance. The Med diet is very good. Full of healthy fats and omega 3's, tons of whole grains and plant based foods. So at the end of the day, if you enjoy it, then it's the best solution for you. Its just not the solution we all need to take.

Nicely put, but (and I'm not bashing - just trying to learn) @rebellez indicated that insulin was required for fat storage. That was not my understanding. Am I wrong?

psuLemon

StealthHealth wrote: »

psulemon wrote: »

rebellez wrote: »

psulemon wrote: »

rebellez wrote: »

I mostly try to eat low carb vegetable (no spuds) careful with corn etc but I was mostly referring to choosing 2 serves of low carb fruit the best are berries - I avoid high sugar fruits like bananas. I find the sugar affects my leptin "satiety hormone" - so I never feel satisfied after eating a banana - give me an apple any day.

You can believe that you need to go low carb to burn fat, but you would wrong. Weight loss comes from a calorie deficit. You can be just as fit following a very low fat, raw vegan diet as you can with a lchf. Both can achieve greater periods of lipolysis as compared to lipogenesis.

Satiety is affected by the types of foods you eat. Protein and fiber have the highest values. Fats and carbs are individualize (fats don't fill me up, but starches do). Gram for gram, apples and bananas are not too far different in terms of sugar. They are both high GI fruits.

I acknowledge that there are many diets you can follow to burn fat and I might be wrong about my belief for the need to go low carb to burn fat but I will be happier and healthier on my low carb Mediterranean style eating plan than anyone following an Atkins style lchf (which is nearly a no carb diet) or a low fat raw vegan diet (eeek). I also don't think Atkins or vegan are easy diets to follow. Both are too restrictive and both cut out way too many healthy food groups.

I totally agree with you on the satiety note I mostly use good fats/protein/legumes to fill me up (not apples).

The whole banana/apple discussion about high sugar fruits I got that from the latest book I was reading and the recommendation comes from a renowned UK dietitian. I was also only making a personal comment about how I feel after eating bananas but I am affected the same way by eating white bread/potato/white rice. I got to eat whole grains to feel satisfied.

cityruss wrote: »

rebellez wrote: »

I believe if you want to burn fat you should be eat low carb and avoid sugar. The carbs you eat should be from vegetables, fruit, legumes and small amounts of whole grains. You're not going to easily burn fat if you're eating your calories following a low fat high carb eating plan.

What has led you to this belief?

Could you go in to a bit more detail of the physiological and biological processes involved?

I am certainly no dietitian but I love reading about diets however I don't read medical journals. I love reading books about healthy eating and have heard so much positive press about the Mediterranean style of eating. I've read a lot about quitting sugar, JERF "Just Eat Real Food", gut health and lately fasting and Mediterranean.

So this is my layman terms way of explaining the biology. You eat carbs like sugar/cereal/pasta/bread/potato. Your gut easily breaks these down releasing sugar into your system. Your pancreas responds by producing insulin to bring the sugar levels back down however if you have an excess of sugar in your blood it converts the sugar to fat but there is no fat accumulation without insulin.

So my understanding is if you don't eat sugar and other easily digestible carbohydrates then you won't produce excess amounts of insulin and therefore you won't store any fat. Even a thin healthy looking person can store excess fat around their organs called visceral fat - they are known as TOFIs "Thin Outside Fat Inside".

I do eat fruit and whole grain carbs just not a lot and I try to avoid the easily digestible kind. I do love them I am human - fries and fresh bread are heaven in my mouth just not in my gut.

I do track my calories to ensure I have the required calorie deficit in order to lose weight as well.

So interestingly enough, your body is a fat storing machine, regardless of dietary consumption. There are three (or more) hormones/enzymes that suppress hormone sensitive lipase (the enzyme that breaks down body fat) and each are released by different types of macronutrients

Carbs and to a less extent protein --> insulin increase --> increases Lipolipase --> decreases HSL
Fat --> increases Acylation Stimulating Protein --> decreases HSL
Carbs + Fat --> increases Glucose-dependent insulinotrophic Peptide --> decreases HSL

The fact is, your body will cycle between lipolysis (breakdown of nutrients) and lipogenesis (storage of nutrients). But at the end of the day, if your consume less calories than you burn, you will have longer periods of lipolysis and have a net body fat loss. So many books claim to have the "secret" to burn fat and prevent fat storage. But ultimately, its 100% about dietary compliance. The Med diet is very good. Full of healthy fats and omega 3's, tons of whole grains and plant based foods. So at the end of the day, if you enjoy it, then it's the best solution for you. Its just not the solution we all need to take.

Nicely put, but (and I'm not bashing - just trying to learn) @rebellez indicated that insulin was required for fat storage. That was not my understanding. Am I wrong?

From my intermediate understanding of hormones, ASP, insulin and/or GIP can signal the body to store fat.