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It's All Sugar's Fault
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I'm not gonna argue with anyone in this thread about whether sugar is good or bad for you.
But if you want to know the answer, look up the blood test results of people who have been on a ketogenic diet for more then a year. Compare those with someone who has lost weight on a conventional diet for a year.
You can lose weight on any diet, its possible even eating nothing but McDonalds (I wouldn't recommend this though as you will be missing a lot of nutrients). Its all a numbers game. Calories in calories out.
How about you look them up and post them from a reputable source since it is your assertion keto is superior.13 -
I'm not gonna argue with anyone in this thread about whether sugar is good or bad for you.
But if you want to know the answer, look up the blood test results of people who have been on a ketogenic diet for more then a year. Compare those with someone who has lost weight on a conventional diet for a year. Still don't believe it? Check out this community.
You can lose weight on any diet, its possible even eating nothing but McDonalds (I wouldn't recommend this though as you will be missing a lot of nutrients). Its all a numbers game. Calories in calories out.
There are plenty of regulars here who improved their blood test numbers to the normal range by simply eating less of the same foods they were already eating to lose weight. Including diabetics who got off insulin that way, low carb or keto not required.
Against my better judgement I clicked through your link, and it's a forum just like this one. Not sure what it proves, other than that some people can successfully lose weight with keto, thereby improving their health. Just like any other WOE.6 -
Lots of people on high carb vegan diets improve blood test numbers a lot too.9
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russelljam08 wrote: »russelljam08 wrote: »PrimalForLife wrote: »VintageFeline wrote: »I found out what the metabolic effects of sugar are. Well, sort of. If bad science affects your metabolism. Hyper-palatable food and grains are evil and caused the increase in obesity. Apparently. Why do people so confident in their beliefs, thinking they have science to back up those beliefs, suddenly come over all shy when challenged and insist on sending PMs explaining things? I don't want a PM, I want you to be prepared to lay your cards out and either be debunked or acknowledged. Why bother even commenting on a thread if you won't defend your position?
My bad, I should have seen this discussion was tagged with 'Debate'...
To keep things digestible (pun intended) for 'metabolism', the concepts are put in point form:
The mitochondria in your cells provide you energy for your life (this goes for everyone, biology 101)
The number of mitochondria in your cells/body determine your overall energy access of your system
Your Mitochondria burn fat more cleanly than they do sugar (glucose)
If your body needs glucose, it can make it from protein in the process called Gluconeogenesis
Burning fat requires oxygen, burning glucose doesn't, thus glucose burning leads to degeneration of mitochondria over time
Degeneration of the number of your mitochondria in your cells over time is bad for you
Exercising can build up mitochondria, but can't fully combat a high-carb load over time, especially as people age
Mitochondria can be recovered over time if they are allowed to return to burning their preferred/clean source of fuel
The more mitochondria you have, the more efficiently you process energy in your system
Burning your own body fat can only be achieved in a certain hormonal balance (insulin, leptin, etc.) in the body
Eating a high carbohydrate diet pushes your hormonal balance off so the body can't access it's preferred fuel (fat)
Becoming fat adapted/metabolically flexible is the process of establishing a balance so you can burn preferred fuel again (body fat) as well as eating other foods
Our bodies maintain and repair it's own cells when we allow ourselves to not be in a 'constantly fueled state'
Allowing our bodies to repair itself leads to reduced disease, efficiency of our energy system and overall wellness
Bonus topic - Ketones:
The benefits of becoming fat adapted also help the brain have access to Ketones, which are proving to be amazing 'brain food', and likely our 'native' source
The brain uses 20-25% of our daily energy requirements, feeding it properly has profound implications
In a Keto-adapted state, our brain can utilize 75-80% of it's energy from Ketones
(Don't take it from me, any of those points can searched online and you can read the pertinent scientific papers - be warned, they are lengthy...)
Hopefully that clarifies the 'effects on metabolism' - please take the time to do a little research on the above.
Thanks -
Ketosis is the bodies "famine" metabolism. No it is not "native". The first human foods were fruit, honey, and tubers.
Your brain wants glucose and will literally break down your own organs and muscle tissue to make it. The longest living populations ALL have a higher percentage of their diets in carbs. When traditional cultures start adding fat to their diets, then they start to exhibit signs of diabetes and heart disease(Asians are a good test case:
https://www.sciencedaily.com/releases/2014/09/140917151935.htm
Inuits aren't even in ketosis, thousands of years of evolution on their "high fat" diet created a genetic mutation where they are never in ketosis(it would kill them).
It would kill them??? Where did you get that from? ... Yeah, I read it that way too.
I think it is more likely that they are so fat adapted, good at using fat and ketones for their primary fuel, that they don't make excessive ketones that are measurable on a ketostix.
I've been in ketosis for most of the past 2-3 years and rarely ever test positive for ketones on ketostix, or if I do it is trace amounts. If I eat not a single vegetable in a day, the ketostix result doesn't change.
The Inuit used to eat almost exclusively meat, with only some of it cooked. That would provide some carbs but I would be shocked if glucose was found to be a primary fuel for energy. If ketones killed them, they would die in their sleep.
That study you linked shows a lot of things, but not exactly that fat is bad. More along the lines of replacing fibrous whole foods in a higher carb diet may be more healthful to asians than the standard american diet (where whole food carbs and their fibre is replaced by some sort of fat - what sort was unclear but since protein barely changed I am guessing it was from plant oils...not always great).
And glucose is provided to the brain and RBC's by gluconeogenesis in the liver. Those triglycerides can make the glucose you need. And then eventually the brain's glucose needs decreases by a fair bit as it comes to use ketones. It does not NEED dietary glucose/carbs.
Glucose is what the body wants and NEEDS, forcing your starvation metabolism to break down fats to make glucose is a process necessary during times of starvation and is unnecessarily stressful to the body. The brains decreasing glucose needs are a means to SURVIVAL. Do you think it is a smart idea to force your body to have to fight for every drop of glucose and turn on physiological processes that only happen during times of starvation? The whole "nutritional" keto thing is an oxymoron, and is a made up concept by people peddling books and blogs. I know a glucose staved brain has trouble comprehending things, but You might do better to take some graduate level classes instead of getting your information from blogs.
jcs.biologists.org/content/124/4/495
@russelljam08 the above is some graduate level research to help the readers understand your medical misleading remarks about Nutritional Ketosis that may be harmful to them. Do you understand the mitochondria role in helping prevent medical events that may lead one to a premature death needlessly?13 -
russelljam08 wrote: »russelljam08 wrote: »PrimalForLife wrote: »VintageFeline wrote: »I found out what the metabolic effects of sugar are. Well, sort of. If bad science affects your metabolism. Hyper-palatable food and grains are evil and caused the increase in obesity. Apparently. Why do people so confident in their beliefs, thinking they have science to back up those beliefs, suddenly come over all shy when challenged and insist on sending PMs explaining things? I don't want a PM, I want you to be prepared to lay your cards out and either be debunked or acknowledged. Why bother even commenting on a thread if you won't defend your position?
My bad, I should have seen this discussion was tagged with 'Debate'...
To keep things digestible (pun intended) for 'metabolism', the concepts are put in point form:
The mitochondria in your cells provide you energy for your life (this goes for everyone, biology 101)
The number of mitochondria in your cells/body determine your overall energy access of your system
Your Mitochondria burn fat more cleanly than they do sugar (glucose)
If your body needs glucose, it can make it from protein in the process called Gluconeogenesis
Burning fat requires oxygen, burning glucose doesn't, thus glucose burning leads to degeneration of mitochondria over time
Degeneration of the number of your mitochondria in your cells over time is bad for you
Exercising can build up mitochondria, but can't fully combat a high-carb load over time, especially as people age
Mitochondria can be recovered over time if they are allowed to return to burning their preferred/clean source of fuel
The more mitochondria you have, the more efficiently you process energy in your system
Burning your own body fat can only be achieved in a certain hormonal balance (insulin, leptin, etc.) in the body
Eating a high carbohydrate diet pushes your hormonal balance off so the body can't access it's preferred fuel (fat)
Becoming fat adapted/metabolically flexible is the process of establishing a balance so you can burn preferred fuel again (body fat) as well as eating other foods
Our bodies maintain and repair it's own cells when we allow ourselves to not be in a 'constantly fueled state'
Allowing our bodies to repair itself leads to reduced disease, efficiency of our energy system and overall wellness
Bonus topic - Ketones:
The benefits of becoming fat adapted also help the brain have access to Ketones, which are proving to be amazing 'brain food', and likely our 'native' source
The brain uses 20-25% of our daily energy requirements, feeding it properly has profound implications
In a Keto-adapted state, our brain can utilize 75-80% of it's energy from Ketones
(Don't take it from me, any of those points can searched online and you can read the pertinent scientific papers - be warned, they are lengthy...)
Hopefully that clarifies the 'effects on metabolism' - please take the time to do a little research on the above.
Thanks -
Ketosis is the bodies "famine" metabolism. No it is not "native". The first human foods were fruit, honey, and tubers.
Your brain wants glucose and will literally break down your own organs and muscle tissue to make it. The longest living populations ALL have a higher percentage of their diets in carbs. When traditional cultures start adding fat to their diets, then they start to exhibit signs of diabetes and heart disease(Asians are a good test case:
https://www.sciencedaily.com/releases/2014/09/140917151935.htm
Inuits aren't even in ketosis, thousands of years of evolution on their "high fat" diet created a genetic mutation where they are never in ketosis(it would kill them).
It would kill them??? Where did you get that from? ... Yeah, I read it that way too.
I think it is more likely that they are so fat adapted, good at using fat and ketones for their primary fuel, that they don't make excessive ketones that are measurable on a ketostix.
I've been in ketosis for most of the past 2-3 years and rarely ever test positive for ketones on ketostix, or if I do it is trace amounts. If I eat not a single vegetable in a day, the ketostix result doesn't change.
The Inuit used to eat almost exclusively meat, with only some of it cooked. That would provide some carbs but I would be shocked if glucose was found to be a primary fuel for energy. If ketones killed them, they would die in their sleep.
That study you linked shows a lot of things, but not exactly that fat is bad. More along the lines of replacing fibrous whole foods in a higher carb diet may be more healthful to asians than the standard american diet (where whole food carbs and their fibre is replaced by some sort of fat - what sort was unclear but since protein barely changed I am guessing it was from plant oils...not always great).
And glucose is provided to the brain and RBC's by gluconeogenesis in the liver. Those triglycerides can make the glucose you need. And then eventually the brain's glucose needs decreases by a fair bit as it comes to use ketones. It does not NEED dietary glucose/carbs.
Glucose is what the body wants and NEEDS, forcing your starvation metabolism to break down fats to make glucose is a process necessary during times of starvation and is unnecessarily stressful to the body. The brains decreasing glucose needs are a means to SURVIVAL. Do you think it is a smart idea to force your body to have to fight for every drop of glucose and turn on physiological processes that only happen during times of starvation? The whole "nutritional" keto thing is an oxymoron, and is a made up concept by people peddling books and blogs. I know a glucose staved brain has trouble comprehending things, but You might do better to take some graduate level classes instead of getting your information from blogs.
You are wrong, Maybe confused? And a little rude too. LOL
Sooo, what if I ate 3000kcal in burgers and steaks, minus the buns.... I'm in ketosis because I am starving or because my body is using some metabolic fuel flexibility?
And I stay mostly keto because of the cognitive improvements that I experienced shortly after starting the diet. My brain like ketones fine.3 -
I'm not gonna argue with anyone in this thread about whether sugar is good or bad for you.
But if you want to know the answer, look up the blood test results of people who have been on a ketogenic diet for more then a year. Compare those with someone who has lost weight on a conventional diet for a year. Still don't believe it? Check out this community.
You can lose weight on any diet, its possible even eating nothing but McDonalds (I wouldn't recommend this though as you will be missing a lot of nutrients). Its all a numbers game. Calories in calories out.
You can find the same exact community aspect of bragging about blood tests in the high carb low fat group. My personal n=1 of normal no frills eating, no labels, no macro touting, brought me down from being pre-diabetic to ideal normal (not even high normal) and a decrease of nearly 400 in triglycerides. I couldn't care less what other people's blood is doing on whatever diet they chose for themselves since my own blood tests is all that matters to me, and I'm doing great in that regard. I'm not this fictional strawman who eats McDonald's all the time, but I do eat McDonald's from time to time (in fact, I did and had a huge burger two days ago).
Some people do well on keto, good for them. It was bad for me in more than one way.8 -
lemurcat12 wrote: »Good analysis of various studies of the Inuit diet and the lack of ketosis in Inuits: https://freetheanimal.com/2014/10/damned-inuit-diet.html
Not sure what "ketostix" would have to do with it, as they are generally recognized as not particularly reliable, certainly not beyond early days, and would not be used by researchers.
Interesting blog but TL;DR. Just glanced at it
I do have a hard time believing the inuit ate super high protein. Arctic animals are pretty fatty. When I have eaten all animal, my protein rarely goes above 30%.
I mentioned ketostix because that is a common way to test ketones, Probably because it is the cheapest. How did they test the Inuit for ketones?7 -
I'm not gonna argue with anyone in this thread about whether sugar is good or bad for you.
But if you want to know the answer, look up the blood test results of people who have been on a ketogenic diet for more then a year. Compare those with someone who has lost weight on a conventional diet for a year. Still don't believe it? Check out this community.
You can lose weight on any diet, its possible even eating nothing but McDonalds (I wouldn't recommend this though as you will be missing a lot of nutrients). Its all a numbers game. Calories in calories out.
You really should research the blue zones and then try to compare if there is a Ketogenic equivalent.
Weight loss and exercise are the largest drivers for improved metabolic heath. Keto is just one of many ways to improve your health.4 -
cwolfman13 wrote: »GaleHawkins wrote: »cwolfman13 wrote: »GaleHawkins wrote: »GaleHawkins wrote: »People are eating more processed, boxed, packaged foods, not to mention eating out more than ever. Yes, sugar and grains are super calorie dense in comparison to the nutrition they provide. Cut out sugar and grains and I wonder how hard it would be to stick to staying under your deficit (or maintenance if you are at that stage)....I know I have a really hard time eating even 1300 calories a day since I stopped eating sugar and grains.
I do not think most anyone can gain weight if one truly cuts out sugar and grains. With them I was able to be obese because of the carb cravings that I had. Now without sugar or any form of any grain I eat until I am stuffed and after three years still am losing about 1/2 pound per month on average with out counting anything calorie wise. Just last night I ate at McDonald's and for the heck of it counted up the calories in my double hamburger, salad and coffee and it came to 435 calories so I had another cup of coffee to bump the meal up to 535 calories since it was free.
Don't be so naive. I know people who are Ketogenic who have gotten fat.
I expect those people were pulling your leg. I tried really hard but had to force myself to over eat to break out to the upside. While eating less than 50 grams of carbs fixed my eating disorder I give you the possibility that it might not fix everyone. No one I expect can eat enough to become obese without some kind of health issue and or they set obesity as their health goal for some sport, etc.
Lol....Wut? People are sedentary as hell...it's super easy to overeat without some healthy issue.
You consistently make these claims that everyone must have some kind of underlying issue or eating disorder which led them to be obese...I'd say those people are actually in the minority and that most people are just eating normally and aren't even giving a second thought to their food. Portions are large and it's pretty stinkin' easy to eat a lot of calories without even trying.
I was lean my entire life and a competitive athlete from 2nd grade all the way through high school...then the military and then college where I didn't own a car and biked and walked everywhere and worked in retail and landscape construction. I gained my weight to the point of just being obese when I took a desk job working 12 hour days and 6-8 hour days on Saturdays and traveling for work 25 weeks out of the year. I went from being a very active person to sitting at a desk all day...I had no disorder or health issue or any other kind of underlying thing that led to me getting fat. I got fat because I stopped moving...it took about 10 years.
People do not get fat because they stop moving as I see it but because for some reason our fuel gauge breaks and we over eat our requirements. My binge carb eating disorder was resolved within the matter of a few weeks so I automatically started recovering health wise and no meds, doctors, etc were required as well as no counting and measuring.
Healthy animals eating the right macro do not typically become obese in nature. There is no medical evidence that I have seen where healthy people become unhealthy without there being some underlying cause. It may be due to the way we think, eat and or move but there is always a cause to becoming obese. Finding and understanding the cause is the $64K question however.
Really? Give it a rest...
If I move less...and in my case, substantially less than before and continue to eat what is and has been totally normal for me for most of my life, I'm going to gain weight.
There are a lot of high calorie food goods that don't result in someone being "full"...so it's not about some fuel gauge being broken. In my case it was becoming way more sedentary and eating the same way I had eaten for 30 years and I was very lean for all of those 30 years.
Animals in nature don't have an endless supply of food available to them whenever they please either...
An animals that are given and endless supply of food usually do become overweight. Animals including people don't become overweight because their "fuel gauge breaks". They do it because eating is pleasurable. People who are obese did not become obese by eating only when hungry and stopping when sated. They overeat for pleasure, comfort, taste and other reasons beyond hunger.10 -
At the end of the day, the biggest factor is movement.
Today, at 42 and 240 lbs , I eat roughly half(2800-3100 calories daily) what I did at 18. At 18, I generally got between 5000-7000 daily calories. I weighed 140-155 lbs. My height was and is 70-72 inches. I also walked 5-8 miles a day as transportation. Some days I walked considerably further.
Today, I may walk 3-5 miles as deliberate exercise 2-4 days a week, I may run some or all of that distance depending on my particular goals.1 -
"Sugar" is simplistic perhaps, but take a look at how many of our packaged and processed foods (even the savory, non-sweet ones) have a ton of added sugar and simple carbs. This isn't the same food our forefathers ate (you have to go back further than the 50s when convenience food started to take hold.)
The test for this is easy. Try cutting your carb and sugar intake and see what happens. I know what it's done for me.22 -
"Sugar" is simplistic perhaps, but take a look at how many of our packaged and processed foods (even the savory, non-sweet ones) have a ton of added sugar and simple carbs. This isn't the same food our forefathers ate (you have to go back further than the 50s when convenience food started to take hold.)
The test for this is easy. Try cutting your carb and sugar intake and see what happens. I know what it's done for me.
I have, and it has zero effect on my weight loss or gain provided the calories are the same. Sugar and carbs are not what made me fat. Too many calories are what made me fat. People are always looking for something to blame their obesity on to give themselves an "out" (carbs, sugar, processed food, etc.)
The reality is people get fat from good old fashioned gluttony. That is the elephant in the room that nobody wants to admit because doing so forces them to take responsibility for their actions which lead to their predicament. It's always easier to place the blame on anybody or anything but yourself, which is where the blame rightly belongs.8 -
"Sugar" is simplistic perhaps, but take a look at how many of our packaged and processed foods (even the savory, non-sweet ones) have a ton of added sugar and simple carbs. This isn't the same food our forefathers ate (you have to go back further than the 50s when convenience food started to take hold.)
The test for this is easy. Try cutting your carb and sugar intake and see what happens. I know what it's done for me.
A better test is to live like they did before the 50s. Walk to work, walk home, walk to the grocery a few times a week because you have no refrigeration.8 -
"Sugar" is simplistic perhaps, but take a look at how many of our packaged and processed foods (even the savory, non-sweet ones) have a ton of added sugar and simple carbs. This isn't the same food our forefathers ate (you have to go back further than the 50s when convenience food started to take hold.)
The test for this is easy. Try cutting your carb and sugar intake and see what happens. I know what it's done for me.
I upped my carb intake for weight loss by going high fiber.6 -
"Sugar" is simplistic perhaps, but take a look at how many of our packaged and processed foods (even the savory, non-sweet ones) have a ton of added sugar and simple carbs. This isn't the same food our forefathers ate (you have to go back further than the 50s when convenience food started to take hold.)
The test for this is easy. Try cutting your carb and sugar intake and see what happens. I know what it's done for me.
Maybe sugar is a trigger food for you that causes you to be unable to control calories? Or maybe you are Insulin Resistant from eating too much in the past? Other than rare exceptions (for insulin resistance), eating sugar a calorie deficit would be no different than eating anything else. Google "the Twinkie Diet". The guy ate twinkies, sugary cereals, 1 can of veggies and 1 protein shake per day. Reduced his body fat substantially and improved all his blood markers. It's not sugar. It's too much food!4 -
"Sugar" is simplistic perhaps, but take a look at how many of our packaged and processed foods (even the savory, non-sweet ones) have a ton of added sugar and simple carbs. This isn't the same food our forefathers ate (you have to go back further than the 50s when convenience food started to take hold.)
The test for this is easy. Try cutting your carb and sugar intake and see what happens. I know what it's done for me.
You seem to be talking about ultra processed junk food. Despite the low fat '80s and '90s, most of that stuff is high in fat as well as carbs -- for example, chips. Fast food, same.
The focus on "carbs" and specifically just sugar is really inaccurate and misleading.
What's changed with the US diet (and diets in many other wealthy countries) is not how many carbs we eat -- when growing up my grandparents ate bread or potatoes or both with most meals, from what they told me, and my grandfather also said his mother put a ridiculous amount of sugar in her tea (he claimed it was a Swedish thing as both of her parents were born in Sweden, but I'm not saying that's true, just thought it was funny). But of course they did not have the amount of easy packaged things from stores that we do (although personally I think the reason people overeat those is convenience, period, and I was never a big fat and got fat without them) and the culture was to eat foods cooked at home most of the time (not that they had a lot of options) and, most important, they both grew up on farms where they were very active.
I got fat not eating fast food (which I never really cared for) or a bunch of packaged so-called junk food, neither of which I really ate. Instead, as someone who was always fit into my 20s and then gradually started gaining, the obvious culprit was (a) I became less active, and (b) I had a high stress life in a lot of ways and -- unlike lots of better adjusted people -- started using food as a coping mechanism, which is really easy to do. But the foods I mostly ate would have been a healthy diet if I'd eaten less of them (or had less access to some nice restaurants that added in extra butter and the like to the same basic dishes).0 -
"Sugar" is simplistic perhaps, but take a look at how many of our packaged and processed foods (even the savory, non-sweet ones) have a ton of added sugar and simple carbs. This isn't the same food our forefathers ate (you have to go back further than the 50s when convenience food started to take hold.)
The test for this is easy. Try cutting your carb and sugar intake and see what happens. I know what it's done for me.
Those contain CALORIES. Are you telling us you cut calories and lost weight. Amazing
mindblown.gif13 -
I think there are several factors... sugar yes, but mostly because there's a lot more of it in things now because when they pulled all the fat out of foods in the 80's they replaced it all with sugar.
Also though because people are relying more on chemical laden processed food instead of cooking at home the way we used to, also portion sizes have tripled.
And people used to get more exercise.5 -
"Sugar" is simplistic perhaps, but take a look at how many of our packaged and processed foods (even the savory, non-sweet ones) have a ton of added sugar and simple carbs. This isn't the same food our forefathers ate (you have to go back further than the 50s when convenience food started to take hold.)
The test for this is easy. Try cutting your carb and sugar intake and see what happens. I know what it's done for me.
When I did, and here is what happened:
Gastro issues
Loss of energy
Extreme hunger (which caused overeating and weight gain)
Extreme cravings (I was dying for an oatmeal bowl)
Stress
Obsession
Unhealthy relationship with food
and worst of all, crippling depression.
I simply don't function well without carbs, and I don't feel mentally healthy when I restrict my choices.10
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