Cardiometabolic diet finally broke my plateau

MikePTY

natasor1 wrote: »

"FYI, all sugars are simple carbs, all starches are complex carbs so the white bread and pasta are primarily complex carbs (with some sugars in the bread so it is partially simple). Eating carb heavy foods with a decent amount of fiber is very helpful both for regulating blood sugar and for satiety. Eating any foods that are nutrient dense is good for overall health."

You just said that complex carbs are the same sugars, but combined in long chains, which break so quickly in the mouth, stomach and bowels. What the difference, what carbs you consume, simple or complex?... Result is still the same: high blood sugar like short peak or for extended period. Our goal for health and for weight loss to keep it low. But if you consume "healthy slow carb" oatmeal your blood glucose will rise slowly and stays at high for long period of time. If glucose is high, your pancreas releases insulin. While the insulin is in the blood, you are not going to loose ever even 1 gram of fat. If you aware, the body works only in 2 ways:gaining fat or using fat for fuel.
If you want the fat to be used for fuel (loose fat) you have to be at fasting state or consume food which don t rise your insulin ( only fat or protein can do it).
AL CARBS, INCLUDING HEALTHY FRUITS and WHOLE GRAIN BREADS INCREASE INSULIN, NO WAY AROUND!!!!

What now? Nooooooneee of this is true.

psuLemon

natasor1 wrote: »

"FYI, all sugars are simple carbs, all starches are complex carbs so the white bread and pasta are primarily complex carbs (with some sugars in the bread so it is partially simple). Eating carb heavy foods with a decent amount of fiber is very helpful both for regulating blood sugar and for satiety. Eating any foods that are nutrient dense is good for overall health."

You just said that complex carbs are the same sugars, but combined in long chains, which break so quickly in the mouth, stomach and bowels. What the difference, what carbs you consume, simple or complex?... Result is still the same: high blood sugar like short peak or for extended period. Our goal for health and for weight loss to keep it low. But if you consume "healthy slow carb" oatmeal your blood glucose will rise slowly and stays at high for long period of time. If glucose is high, your pancreas releases insulin. While the insulin is in the blood, you are not going to loose ever even 1 gram of fat. If you aware, the body works only in 2 ways:gaining fat or using fat for fuel.
If you want the fat to be used for fuel (loose fat) you have to be at fasting state or consume food which don t rise your insulin ( only fat or protein can do it).
AL CARBS, INCLUDING HEALTHY FRUITS and WHOLE GRAIN BREADS INCREASE INSULIN, NO WAY AROUND!!!!

Partially correct. Insulin inhibits lipolysis, it doesn't shut it down. Given insulin will return to baseline at a point (depending on several factors like carb load, fat/protein content and fiber), your body will go back into lipolysis. This also doesn't get into the fact that every nutrient does raise insulin to some level. It also doesn't get into the fact that even in metabolic ward studies, when protein was constant, that there was no difference in fat loss between keto diets and a high sugar diet.

But you are definitely correct that all carbs spike insulin, but so does protein and fat. BTW, fatty acids also suppress an enzyme called hormone sensitive lipase (HSL). It's also known as a fat burning hormone. In the end, if you consume calories, your body will metabolize them. Our bodies are designed to store nutrients.

And I can speak from experience that my fat loss is no different on a ketogenic diet (my current diet) as it was on a high carb diet (the one I lost and kept off 50 lbs over 9 years ago).

Where insulin management is required is for those who have insulin issues. Chronic elevation, not acute elevation, is where consuming carbs becomes a huge issue and where keto/low carb diets are awesome. So if you have IR, PCOS, a lot of autoimmune issues, or are largely obese, than cutting back on some carbs would be highly beneficial. But if you don't have those concerns, than consuming carbs shouldn't be too much of a worry. Although, I would generally advocate that a person should focus on whole foods, adequate protein and fiber, and than let fats and carbs all out based on satiety, training and personal preference. I would also advocate for removing or severely limiting ultra processed foods.

psuLemon

MikePTY wrote: »

natasor1 wrote: »

"FYI, all sugars are simple carbs, all starches are complex carbs so the white bread and pasta are primarily complex carbs (with some sugars in the bread so it is partially simple). Eating carb heavy foods with a decent amount of fiber is very helpful both for regulating blood sugar and for satiety. Eating any foods that are nutrient dense is good for overall health."

You just said that complex carbs are the same sugars, but combined in long chains, which break so quickly in the mouth, stomach and bowels. What the difference, what carbs you consume, simple or complex?... Result is still the same: high blood sugar like short peak or for extended period. Our goal for health and for weight loss to keep it low. But if you consume "healthy slow carb" oatmeal your blood glucose will rise slowly and stays at high for long period of time. If glucose is high, your pancreas releases insulin. While the insulin is in the blood, you are not going to loose ever even 1 gram of fat. If you aware, the body works only in 2 ways:gaining fat or using fat for fuel.
If you want the fat to be used for fuel (loose fat) you have to be at fasting state or consume food which don t rise your insulin ( only fat or protein can do it).
AL CARBS, INCLUDING HEALTHY FRUITS and WHOLE GRAIN BREADS INCREASE INSULIN, NO WAY AROUND!!!!

What now? Nooooooneee of this is true.

Technically, the last sentence is correct. All carbs does increase insulin. But that isn't a bad thing. It shuttles nutrients into the cell. It's also prevents protein breakdown, which is great for gaining muscle. And as Dr. Attia puts it, carbs are like rocket fuel. So they are fantastic for exercise and recovery.