Low vs High Carb, Mindful Eating and Hawthorne Effect

A recent post over at Precision Nutrition covers the voyage of a low carber back to high carbs. I found it worth sharing because of it's non-dogmatic nature and who the author is...

http://www.precisionnutrition.com/low-carb-convert

In summary, a Dr Spencer, the director of examine.com (if you don't know that site, you should), a practicing physician and nutrition expert tried a personal experiment of transition from low carbs to high carbs during a period of competition training. He observed, *for himself* :

- improved gym performance
- weight loss (due to calorie restriction not carb choice)
- improved metabolic markers
- reduced bf%

As his experiment is a n=1 thingambob (and his bf% change is not significant due to method error) it is basically useless as an experiment. So why record and why bring it to your attention?

It is of interest as a challenge to personal thought modes and mindful eating. He challenged his beliefs (low carb) tried something a bit different and found out through careful data tracking and measurement that it worked for him. Careful tracking, or observational change, what he calls "mindful eating" is probably the single most important influence.

He notes and this would be my guess too that he was simply paying more attention. He writes: "Well, I believe that I subconsciously lowered my calories on those first few days. Quite simply, I was more aware of what I was eating."

The act of measuring and tracking or observing impacts results. This is called the Hawthorne Effect from research carried out in the 1920's. (It is also the basis of one of the better Star Trek episodes but that is another subject.) When we track we improve performance.

So thsoe results above? Are they due to high carbing? Maybe not. Perhaps the performance results but the author notes:
"This [tracking] would also explain the changes in my metabolic markers, because a hypocaloric (or lower calorie) diet will typically improve those as well."

His conclusion?

Whether you are high or low carbing - or something in between, tracking and measuring make a difference. Before "switching it up", if you’re trying to make any kind of physical change, no matter what diet you choose, he strongly recommends you measure and track your food for a little while. Don’t make yourself crazy with it. But do make yourself more aware.

Makes sense to me.

Oh and on the diet carb restriction thing? He notes, "The fact is, restriction almost never works well over the long term. And most of us feel, look, and perform our best with a balanced diet that includes some lean protein, healthy fats, and quality carbs."

Makes sense to me.

What to do? He writes "Don’t just speculate on what you think you might need. Actually try it. Get some evidence. Track and measure your intake; observe your workout performance and overall energy levels — heck, even get some bloodwork done if you’re willing to put your money where your quinoa-eating mouth is. Gather data on yourself. Think of it as writing your Owner’s Manual."

Makes sense to me. But do it correctly, change small variables at a time, track BEFORE changes. Measure BEFORE changes. Give yourself a baseline.

tl;dr - track it to make sense of it.