Low Carb Eating

If you'd like like to point out where i've condemned low carb diets, please do so.

What is more helpful to people, falsely leading people to believe that you will lose fat faster on a low carb diet or informing them that there is no difference, keeping in mind that the more restrictive a diet is, the less adherence tends to be?

and i'm glad to see you read the studies, they totally were bogus

Take a look at this doctor's story. He worked out 3 hours a day on a high-carb diet of 3000 calories and was 20 lbs overweight with 20% body fat. Then he switched to a low-carb diet, consumes 4000 calories (33% more) and lost 25 lbs and is 7% body fat.

http://www.waroninsulin.com

My story is similar. Marathon runner who gained like 10 lbs every time I train for a race, and then starve myself remaining on a high-carb diet to lose the 10 lbs prior to training for the next race. This time I am going low-carb, one month into training (2 months of the diet) I am performing better, 15 lbs lighter, and I don't even have to think about calories.

So I'm already going to say I'm not going to argue research studies, because there are plenty of people with PhDs and MDs who have done that already. How do you explain why I can do the same exercise routine, but cutting out the carbs and suddenly I have control over my weight?

The advantage isn't just total calorie count per day increases on low carb (maybe it doesn't for everyone), but what does happen is the body can properly regulate a low-carb diet much better than it can a high-carb diet.

From the link

My mission is to demonstrate that insulin — not calories — is at the heart of the most pervasive chronic diseases: obesity, heart disease, and even cancer. Suppressing the secretion of insulin is the key to running your body on your own fat, which leads not only to weight loss, but also to what I call “chronic health” and peak performance.

Too bad that is a load of garbage and has actually been studied, so the below study, the drug did indeed lower insulin levels there was no difference in weight loss, body fat or REE

Due A, et al. No effect of inhibition of insulin secretion by diazoxide on weight loss in hyperinsulinaemic obese subjects during an 8-week weight-loss diet. Diabetes, Obesity and Metabolism, Jul 2007; 9 (4): 566-574.
http://www.ncbi.nlm.nih.gov/pubmed/17587399

AIM:

Obesity is positively associated with hyperinsulinaemia, and it has been suggested that hyperinsulinaemia may contribute to maintain the obese state in insulin-resistant obese individuals. The aim of the present study was to investigate the effect of inhibition of insulin secretion by diazoxide on weight loss in obese, normoglycaemic (fasting plasma glucose of > or =6.1 mmol/l), hyperinsulinaemic (fasting plasma insulin of > or =100 pmol/l) adults during a 2.5 MJ/day energy-deficient diet.

METHODS:

In an 8-week, double-blind, placebo-controlled parallel design, 35 overweight and obese subjects (age: 23-54 years, body mass index: 27-66 kg/m(2)) were randomized either to 2 mg/kg/day (maximum 200 mg/day) of oral diazoxide or to placebo. Body composition and resting energy expenditure (REE) were measured before and after the intervention. Blood samples, and appetite sensations by visual analogue scales, were collected during fasting, during an oral glucose tolerance test (OGTT) and 4 h postprandially after a test meal. Subsequently, an ad libitum meal was given.

RESULTS:

Thirty-one subjects completed the protocol. Eight weeks of diazoxide decreased incremental area under the response curve (iAUC) for insulin (iAUC(insulin)) and for C-peptide (iAUC(C-peptide)) and increased iAUC for glucose (iAUC(glucose)) during the OGTT and the test meal compared with the use of placebo (p < 0.003). No differences in changes between the groups in body weight, body fat, REE or appetite were observed during the 8-week trial.

CONCLUSION:

These findings do not suggest that hyperinsulinaemia per se contributes to maintenance of the obese state, and insulin secretion inhibition seems not a promising drug target.

Don't care about this study. I've seen countless testimonies of people who can eat as much as they desire and don't gain weight on a low carb diet. And we're talking about people who have had weight problems their whole lives on a traditional western diet.

Based on your expertise, how can you justify this guy's increase from 3000 to 4300 calories a day on a low-carb diet, and then dropping from 20% body weight to 7%?

http://waroninsulin.com/how-i-lost-weight

Push through it. It takes about a week to start to return to normal. Be careful...for me one big carb day will undo it all! Don't be surprised you get headaches like caffeine withdrawal. I do!

The only problem I have on a bad cheat day, is massive water weight because of inflated glycogen stores.

For instance New Year's eve was a free for all. And I started off pretty good...ate green veggies and dip, wings, skipped the pizza. But I was drinking beer all day and once it was dessert time, it was all over for me. Anyways after that weekend I was up 8 POUNDS on the scale. However after 3 days of low-carbing, I was back down to my initial weight. So I net gained NOTHING. Yet my wife who is on a traditional diet was up 3 lbs for the next week or so.

So who cares about controlled studies that destroy the guys entire hypothesis, instead let's concentrate on a N=1 uncontrolled situation?

Anyways, he doesn't detail how he was keeping track of his macros, so he could have been underestimating intake and then over estimating when he went keto, it could have been a spontaneous increase in NEAT due to a higher energy intake, it could have been he had a slight intolerance/metabolic disorder that cho aggravated, regardless we're still talking N=1 and i've yet to see any evidence that people can eat in a caloric surplus and lose weight while doing keto

By definition its not a surplus. His body has changed its caloric needs and his diet accounted for that change by increasing the intake.

I'm not qualified to refute your study, plus it doesn't mention dietary fat intake at all. And last I checked, insulin allows dietary fat to be stored. So I'm not drawing any conclusions from the study.

If insulin doesn't cause me to binge on sugar, pizza, and pasta, then what does? My calorie intake dropped from 3500 to about 2500 simply by changing to a higher fat, higher protein diet. Something has to explain that other than willpower, because I have no willpower when it comes to calorie restriction.

So who cares about controlled studies that destroy the guys entire hypothesis, instead let's concentrate on a N=1 uncontrolled situation?

Anyways, he doesn't detail how he was keeping track of his macros, so he could have been underestimating intake and then over estimating when he went keto, it could have been a spontaneous increase in NEAT due to a higher energy intake, it could have been he had a slight intolerance/metabolic disorder that cho aggravated, regardless we're still talking N=1 and i've yet to see any evidence that people can eat in a caloric surplus and lose weight while doing keto

By definition its not a surplus. His body has changed its caloric needs and his diet accounted for that change by increasing the intake.

I'm not qualified to refute your study, plus it doesn't mention dietary fat intake at all. And last I checked, insulin allows dietary fat to be stored. So I'm not drawing any conclusions from the study.

If insulin doesn't cause me to binge on sugar, pizza, and pasta, then what does? My calorie intake dropped from 3500 to about 2500 simply by changing to a higher fat, higher protein diet. Something has to explain that other than willpower, because I have no willpower when it comes to calorie restriction.

Ghrelin causes you to be hungry and binge on sugar, pizza, and pasta. Not insulin.

Ghrelin causes you to be hungry and binge on sugar, pizza, and pasta. Not insulin.

If insulin has no effect on this, what triggered the change in ghrelin levels such that I was less hungry after switching to a low carb diet?

ASP can also lead to fat being stored without the presence of insulin, fat intake stimulates ASP. Also protein is insulinogenic as well, so if one wanted to control/suppress insulin, they should cut down on cho and protein, yet you rarely see recommendations to severely limit protein instake.

The study i posted used a drug to suppress insulin in the test group, according to the link you posted that is the key to weight loss, yet there was no difference in weight loss between the placebo group and the group that got the drug that suppressed insulin

As for you, people generally find protein more satiating then cho, fatty foods it's a mixed bag, i've seen studies showing fat is not as satiating as people make it out to be

The impact of protein on insulin via gluconeogenesis is insignificant compared to the impact by carbs. Hardly 50% of protein can get converted to glucose, and its only done when absolutely necessary because blood sugar levels are too low.

Look at table 4 and pay attention to the protein rich foods and their insulin AUC. Compare beef and fish to lets say pasta

An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods

American Journal of Clinical Nutrition, Vol 66, 1264-1276

http://www.ajcn.org/content/66/5/1264.full.pdf

Well if what you say is true and insulin has no affect on hunger, calorie consumption, or the ability to lose weight, then what may I ask is the reason people get fat, and what is the best way to reverse it?

You're going to have a very hard time doing any long and/or hard workouts without sufficient carbs. Carbs are quick release fuel and help increase your endurance for harder and longer workouts. Try eating your carbs in the meal or snack before your workout, or during your workout, this will help. Otherwise, you may need to try increasing your carbs just a bit so you have sufficient reserves for workouts. I'm a cycling coach for endurance athletes, so this comes from a lot of experience with folks doing workouts that are harder and longer than the average 30 minute basic workout. For low activity, a low carb diet may not cause much impact on your workouts. Once you go above 30 minutes to an hour or above a low to moderate intensity, you will definitely bonk if you don't have carbs for extra fuel. Those carbs are quick release energy that you need to keep moving.

No way this is true. Carbs are not necessary for any aerobic activity whatsoever. They are only useful for peak anaerobic performance such as sprinting, powerlifting. I have been training for a marathon for the past month eating maybe 20g to 50g of carbs, so far running distances of 6, 7, 8, 10 miles and have not bonked at all. I go at about 80% intensity (7:30-8:00min/mile) every time. My performance is better than it was over the past 4 years on a high-carb western diet. That could also be because I'm 15 pounds lighter, but still I have not suffered at all on this diet. Not only that, but I have gotten stronger in the weights at the same time.

Oh and back when I was a sugar burner who hate probably 70% carbs, I used to bonk all the time if I didn't carb load the night before every long run. Heck I was pretty much a chronic carb-loader back then.

Here is a doctor who has been tracking his transition from a western diet to a low-carb diet. He measured his breathing to demonstrate how is keto-adapted diet has benefited his athletic performance. The only thing that decreased slightly was his VO2 max, which is completely irrelevant for long distance running.

http://waroninsulin.com/how-a-low-carb-diet-affected-my-athletic-performance

Well if what you say is true and insulin has no affect on hunger, calorie consumption, or the ability to lose weight, then what may I ask is the reason people get fat,

They consume more calories than they expend.

and what is the best way to reverse it?

Consume fewer calories than you expend.

i am always hungry, losing weight is effectively not eating enough, so your body reverts to eating itself . . . . . you should be hungry

...

They consume more calories than they expend.

Consume fewer calories than you expend.

Why do they consume more than they expend? What is wrong with them? How do you consume fewer calories than you expend without being hungry all the time?

Generally by consuming sufficient protein and fiber. A diet that consists primarily of whole foods rather than calorically-dense, nutritionally sparse, foods will usually do it.

Low-carb is one strategy, IF is another, and too many others to name. There's nothing magical about any of them, the ALL work by creating a caloric deficit.

The key to any successful diet is adherence. Choose the one that you can adhere to (long-term) and greatness will follow.

Generally by consuming sufficient protein and fiber. A diet that consists primarily of whole foods rather than calorically-dense, nutritionally sparse, foods will usually do it.

Low-carb is one strategy, IF is another, and too many others to name. There's nothing magical about any of them, the ALL work by creating a caloric deficit.

The key to any successful diet is adherence. Choose the one that you can adhere to (long-term) and greatness will follow.

Except fat is calorically dense and people lose more weight when the highest percentage of calories they eat is from fat.

i dont care much for the science of it all.........but i would say dont have pizza near you at 10pm. I get home from work at midnight and if there was pizza there, i would eat it, but there isn't. Instead i hammer down 32oz of water and go to bed. The hunger reminds me of my goal. Dont give in to it, embrace it.

Its not even an issue now that its off the diet. I will still eat pizza on a cheat day every other week or so, and that's good enough. It just seems weird that I went hungry while on a caloric surplus, and now I'm on a caloric deficit and feeling satiated every time I go to bed. I just ran 6 miles on the treadmill and had a 140 calorie protein shake and haven't eaten anything else in the past 4 hours and I'm good to go.

The only logical conclusion I can come to is that hormonally my body wants to shed fat, and its not driven by my manual restriction of calories.

Ive been eating low carb for years now. I found that after I adjusted to to eating less carbs I had didn't feel hungry two hours after eating; I could last until the next meal without the urge to snack. Also I had energy for longer periods of time while exercising but a little bit of carbs helps (like two m&ms little) helped during the workout. Overall I feel better with less ups and downs in my mood, once I got over the initall one to two week barrier.