The #1 Cause of Obesity: Insulin
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Did I hear someone say Lustig?
I'll start with this. http://www.alanaragonblog.com/2010/01/29/the-bitter-truth-about-fructose-alarmism/
Ok, now that that's out of the way. Insulin has pretty much nothing to do with obesity.
Does insulin prevent lipolysis? No. Does it reduce lipolysis? Of course it does, you've just eaten. When you eat food, your body uses the food for energy first, and only goes back to relying on lipolysis after the food has been fully digested and utilized. Leptin (the hormone that signals satiety) has also been shown to limit lipolysis. As has every other hormone that has to do with satiety.
Does insulin shuttle glucose directly to fat storage? NO. Absolutely not. Glucose is almost NEVER stored as fat. Insulin's primary job is to transport glucose to muscle cells and vital organs for normal body function. 87% of the fat in an adipose cell comes from lipids, not triglycerides.
Insulin is a key hormone in muscle building and maintenance. It has well over 100 functions in the human body, fat storage is nowhere near the top of the list.
And how do you care to explain protein eliciting high insulin responses? Protein and carbohydrates both spike insulin to similar levels when you eat. If insulin is what makes us fat, then protein must be just as bad as carbs.
The entire argument is based on fear, and a hope that the person they are trying to convince has a lack of understanding of human biology. The insulin hypothesis just doesn't stand up to actual facts.
As for low carb vs higher carb. They both cause weight loss due to a calorie deficit. Protein should always be constant, regardless of carb level. And then "weight loss" is a misleading term. Low carb diets lead to much higher losses of water weight, due to the reduction of stored glycogen in the muscles. Fat loss is identical, regardless of carb level.0 -
low carb diets work initially but most folks can't comply for life with this diet lifestyle. Too many proponents of low carb overweight but still sing the praises of low carb. They are even testing blood ketones now - something called nutritional ketosis. Testing the urine for ketones is out. They are limiting carbs and going very low on protein now and really upping the fat. Protein is now another culprit for why they put weight back on or not losing weight. I can see a lot of muscle loss happening.0
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How many of them matched calories and protein? Metabolic ward studies (self reported data is ridiculously unreliable). Get back to me when you read and understand what the studies are saying.
In 7 of the 10 studies, there was no difference in resting or sleeping metabolic rate.33-39 When fat was substituted for carbohydrate (keeping protein matched), the 24-hour energy expenditure of the groups did not differ. In two studies that included a post- obese subgroup, 24-hour energy expenditure decreased 75–80 calories per day as a result of the higher fat intake. When the results of all 10 studies were averaged, there was zero difference in 24-hour energy expenditure between the high-carbohydrate and high-fat diets. AARR, June 2009
28. Schoeller DA, Buchholz AC. Energetics of obesity and weight control: does diet composition matter? J Am Diet Assoc. 2005 May;105(5 Suppl 1):S24-8. [Medline]
29. Schoeller DA, Buchholz AC. Is a calorie a calorie? Am J Clin Nutr. 2004 May;79(5):899S-906S. [Medline]
30. Davy KP, et al. Regulation of macronutrient balance in healthy young and older men. Int J Obes Relat Metab Disord. 2001 Oct;25(10):1497-502. [Medline]
31. Roy HJ, et al. Substrate oxidation and energy expenditure in athletes and nonathletes consuming isoenergetic high- and low- fat diets. Am J Clin Nutr. 1998 Mar;67(3):405-11. [Medline]
32. Thomas CD, et al. Nutrient balance and energy expenditure during ad libitum feeding of high-fat and high-carbohydrate diets in humans. Am J Clin Nutr. 1992 May;55(5):934-42. [Medline]
33. Hill JO, et al. Nutrient balance in humans: effects of diet composition. Am J Clin Nutr. 1991 Jul;54(1):10-7. [Medline]
34. Rumpler WV, et al. Energy-intake restriction and diet- composition effects on energy expenditure in men. Am J Clin Nutr. 1991 Feb;53(2):430-6. [Medline]
35. Lean ME, James WP. Metabolic effects of isoenergetic nutrient exchange over 24 hours in relation to obesity in women. Int J Obes. 1988;12(1):15-27. [Medline]
36. Abbott WG, et al. Energy expenditure in humans: effects of dietary fat and carbohydrate. Am J Physiol. 1990 Feb;258(2 Pt 1):E347-51. [Medline]
37. Yerboeket-van de Venne WP, Westerterp KR. Effects of dietary fat and carbohydrate exchange on human energy metabolism. Appetite. 1996 Jun;26(3):287-300. [Medline]
38. Astrup A, et al. Failure to increase lipid oxidation in response to increasing dietary fat content in formerly obese women. Am J Physiol. 1994 Apr;266(4 Pt 1):E592-9. [Medline]
39. Whitehead JM, McNeill G, Smith JS. The effect of protein intake on 24-h energy expenditure during energy restriction. Int J Obes Relat Metab Disord. 1996 Aug;20(8):727-32. [Medline]I don't see why calories and protein should be matched, if a low carb diet has more protein than a high carb diet that's part of the story - comparing A with B.
If protein and calories are matched,, varying levels of carbohydrate and fat makee NO DIFFERENCE. If you want to point the finger at a single macronutrient, you can't vary all three and hope to come to any reasonable conclusion (although this is one of the preferred tricks by carbophobes).Likewise if people can happily eat 1200 calories on a self selected low carb diet but are sawing their fingers off on 1600 calories of high carb diet is this not an argument in favour of the low carb diet as well ?
Individual and highly variable. And nothing to do with insulin.I happen to agree that reasonably high protein and calorie control are important aspects, but if we're looking for a comparison between the **** people eat normally and something that will take weight off their overhanging gut we just need something that works, for whatever reason.
No we aren't. We're comparing diets. And low-carb diets are no more effective than any other.I'm not convinced insulin is the cause of obesity, but it inhibits lipolysis so when trying to lose weight the less of it the better.
You forget that it also promotes protein synthesis and inhibits protein degradation.0 -
Show us a list of studies that meet your standards and show that low carb diets are worse please ? Seems to me they either come out better or the same,
Admittedly, I don't understand a lot of what I'm reading but your studies seem to confirm that low carb diets ARE more effective.28. Schoeller DA, Buchholz AC. Energetics of obesity and weight control: does diet composition matter? J Am Diet Assoc. 2005 May;105(5 Suppl 1):S24-8. [Medline]
http://www.ncbi.nlm.nih.gov/pubmed/1586789229. Schoeller DA, Buchholz AC. Is a calorie a calorie? Am J Clin Nutr. 2004 May;79(5):899S-906S. [Medline]
http://www.ajcn.org/content/79/5/899S.full30. Davy KP, et al. Regulation of macronutrient balance in healthy young and older men. Int J Obes Relat Metab Disord. 2001 Oct;25(10):1497-502. [Medline]
http://www.unboundmedicine.com/evidence/ub/citation/11673772/Regulation_of_macronutrient_balance_in_healthy_young_and_older_men_31. Roy HJ, et al. Substrate oxidation and energy expenditure in athletes and nonathletes consuming isoenergetic high- and low- fat diets. Am J Clin Nutr. 1998 Mar;67(3):405-11. [Medline]
http://www.ajcn.org/content/67/3/405.full.pdf32. Thomas CD, et al. Nutrient balance and energy expenditure during ad libitum feeding of high-fat and high-carbohydrate diets in humans. Am J Clin Nutr. 1992 May;55(5):934-42. [Medline]
http://www.unboundmedicine.com/evidence/ub/citation/1570800/Nutrient_balance_and_energy_expenditure_during_ad_libitum_feeding_of_high_fat_and_high_carbohydrate_diets_in_humans_33. Hill JO, et al. Nutrient balance in humans: effects of diet composition. Am J Clin Nutr. 1991 Jul;54(1):10-7. [Medline]
http://www.unboundmedicine.com/evidence/ub/citation/2058571/Nutrient_balance_in_humans:_effects_of_diet_composition_34. Rumpler WV, et al. Energy-intake restriction and diet- composition effects on energy expenditure in men. Am J Clin Nutr. 1991 Feb;53(2):430-6. [Medline]35. Lean ME, James WP. Metabolic effects of isoenergetic nutrient exchange over 24 hours in relation to obesity in women. Int J Obes. 1988;12(1):15-27. [Medline]
http://www.ncbi.nlm.nih.gov/pubmed/336056136. Abbott WG, et al. Energy expenditure in humans: effects of dietary fat and carbohydrate. Am J Physiol. 1990 Feb;258(2 Pt 1):E347-51. [Medline]
http://www.unboundmedicine.com/evidence/ub/citation/2305878/Energy_expenditure_in_humans:_effects_of_dietary_fat_and_carbohydrate_37. Yerboeket-van de Venne WP, Westerterp KR. Effects of dietary fat and carbohydrate exchange on human energy metabolism. Appetite. 1996 Jun;26(3):287-300. [Medline]
http://www.ncbi.nlm.nih.gov/pubmed/880048438. Astrup A, et al. Failure to increase lipid oxidation in response to increasing dietary fat content in formerly obese women. Am J Physiol. 1994 Apr;266(4 Pt 1):E592-9. [Medline]
http://www.unboundmedicine.com/evidence/ub/citation/8178980/Failure_to_increase_lipid_oxidation_in_response_to_increasing_dietary_fat_content_in_formerly_obese_women_39. Whitehead JM, McNeill G, Smith JS. The effect of protein intake on 24-h energy expenditure during energy restriction. Int J Obes Relat Metab Disord. 1996 Aug;20(8):727-32. [Medline]
Maintaining protein intake reduces the decrease in energy expenditure during energy restriction.
http://www.ncbi.nlm.nih.gov/pubmed/88563950 -
Did I hear someone say Lustig?
I'll start with this. http://www.alanaragonblog.com/2010/01/29/the-bitter-truth-about-fructose-alarmism/
Ok, now that that's out of the way. Insulin has pretty much nothing to do with obesity.
Does insulin prevent lipolysis? No. Does it reduce lipolysis? Of course it does, you've just eaten. When you eat food, your body uses the food for energy first, and only goes back to relying on lipolysis after the food has been fully digested and utilized. Leptin (the hormone that signals satiety) has also been shown to limit lipolysis. As has every other hormone that has to do with satiety.
Does insulin shuttle glucose directly to fat storage? NO. Absolutely not. Glucose is almost NEVER stored as fat. Insulin's primary job is to transport glucose to muscle cells and vital organs for normal body function. 87% of the fat in an adipose cell comes from lipids, not triglycerides.
Insulin is a key hormone in muscle building and maintenance. It has well over 100 functions in the human body, fat storage is nowhere near the top of the list.
And how do you care to explain protein eliciting high insulin responses? Protein and carbohydrates both spike insulin to similar levels when you eat. If insulin is what makes us fat, then protein must be just as bad as carbs.
The entire argument is based on fear, and a hope that the person they are trying to convince has a lack of understanding of human biology. The insulin hypothesis just doesn't stand up to actual facts.
As for low carb vs higher carb. They both cause weight loss due to a calorie deficit. Protein should always be constant, regardless of carb level. And then "weight loss" is a misleading term. Low carb diets lead to much higher losses of water weight, due to the reduction of stored glycogen in the muscles. Fat loss is identical, regardless of carb level.
This^^ The whole post.0 -
Tagging for further reading on the unicorn studies cited.0
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Tagging for further reading on the unicorn studies cited.
ROFL!0 -
The #1 cause of obesity is that you're sitting on your butt on the internet or watching TV when we could be outside enjoying the beautiful weather0
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Some key phrases extracted for clarity:
a review of studies in which 24-hour energy expenditure was measured did not provide evidence to support a metabolic advantage of low-carbohydrate diets
There were no differences in any aspect of substrate balance in AT athletes, WT athletes, or NA men by group
obese subjects showing no relationship between fat intake and oxidation.
These results show that diet composition can affect substrate oxidation without producing measurable effects on total energy expenditure.
no evidence of a decrease in 24-h energy expenditure on a high-fat diet compared with a high-carbohydrate diet.
Diet composition had no effect on 24-h energy expenditure in the women with unrestrained eating.
Bottom line: varying carbs and fat have NO effect on fat loss (given matched calories and protein). None. Thus the insulin hypothesis is unsupported.
Like I said before, there's nothing wrong with low-carb diets (if you can adhere to them). Some find them more satiating. But they aren't magic and they don't allow you to violate the energy balance equation.
Cutting carbs is optional. It's neither a necessary nor a sufficient condition for fat loss. Any difference in weight loss between low-carb and higher carb intake is strictly due to water retention (glycogen storage).0 -
Show us a list of studies that meet your standards and show that low carb diets are worse please ? Seems to me they either come out better or the same,
Admittedly, I don't understand a lot of what I'm reading but your studies seem to confirm that low carb diets ARE more effective.28. Schoeller DA, Buchholz AC. Energetics of obesity and weight control: does diet composition matter? J Am Diet Assoc. 2005 May;105(5 Suppl 1):S24-8. [Medline]
http://www.ncbi.nlm.nih.gov/pubmed/1586789229. Schoeller DA, Buchholz AC. Is a calorie a calorie? Am J Clin Nutr. 2004 May;79(5):899S-906S. [Medline]
http://www.ajcn.org/content/79/5/899S.full30. Davy KP, et al. Regulation of macronutrient balance in healthy young and older men. Int J Obes Relat Metab Disord. 2001 Oct;25(10):1497-502. [Medline]
http://www.unboundmedicine.com/evidence/ub/citation/11673772/Regulation_of_macronutrient_balance_in_healthy_young_and_older_men_31. Roy HJ, et al. Substrate oxidation and energy expenditure in athletes and nonathletes consuming isoenergetic high- and low- fat diets. Am J Clin Nutr. 1998 Mar;67(3):405-11. [Medline]
http://www.ajcn.org/content/67/3/405.full.pdf32. Thomas CD, et al. Nutrient balance and energy expenditure during ad libitum feeding of high-fat and high-carbohydrate diets in humans. Am J Clin Nutr. 1992 May;55(5):934-42. [Medline]
http://www.unboundmedicine.com/evidence/ub/citation/1570800/Nutrient_balance_and_energy_expenditure_during_ad_libitum_feeding_of_high_fat_and_high_carbohydrate_diets_in_humans_33. Hill JO, et al. Nutrient balance in humans: effects of diet composition. Am J Clin Nutr. 1991 Jul;54(1):10-7. [Medline]
http://www.unboundmedicine.com/evidence/ub/citation/2058571/Nutrient_balance_in_humans:_effects_of_diet_composition_34. Rumpler WV, et al. Energy-intake restriction and diet- composition effects on energy expenditure in men. Am J Clin Nutr. 1991 Feb;53(2):430-6. [Medline]35. Lean ME, James WP. Metabolic effects of isoenergetic nutrient exchange over 24 hours in relation to obesity in women. Int J Obes. 1988;12(1):15-27. [Medline]
http://www.ncbi.nlm.nih.gov/pubmed/336056136. Abbott WG, et al. Energy expenditure in humans: effects of dietary fat and carbohydrate. Am J Physiol. 1990 Feb;258(2 Pt 1):E347-51. [Medline]
http://www.unboundmedicine.com/evidence/ub/citation/2305878/Energy_expenditure_in_humans:_effects_of_dietary_fat_and_carbohydrate_37. Yerboeket-van de Venne WP, Westerterp KR. Effects of dietary fat and carbohydrate exchange on human energy metabolism. Appetite. 1996 Jun;26(3):287-300. [Medline]
http://www.ncbi.nlm.nih.gov/pubmed/880048438. Astrup A, et al. Failure to increase lipid oxidation in response to increasing dietary fat content in formerly obese women. Am J Physiol. 1994 Apr;266(4 Pt 1):E592-9. [Medline]
http://www.unboundmedicine.com/evidence/ub/citation/8178980/Failure_to_increase_lipid_oxidation_in_response_to_increasing_dietary_fat_content_in_formerly_obese_women_39. Whitehead JM, McNeill G, Smith JS. The effect of protein intake on 24-h energy expenditure during energy restriction. Int J Obes Relat Metab Disord. 1996 Aug;20(8):727-32. [Medline]
Maintaining protein intake reduces the decrease in energy expenditure during energy restriction.
http://www.ncbi.nlm.nih.gov/pubmed/8856395
Notice where it said weight loss was higher, but no metabolic advantage was found, even though they expected one? That's because the extra weight lost on a low carb diet is water, not fat. When you extend studies out to a year, rather than 12 weeks, weight loss is equal, because the loss in water weight catches up in the higher carb group.
Also, your comment on study 38. That study wasn't done on obese women, it was done on healthy weight women, who were obese. Women who gained weight and then lost it. It showed they were more likely to store fat while eating a high fat diet.
Your comment on 35. Did you miss the part of the abstract that said they used 2 different diets, one that was 3% fat, 82% carb, and the other that was 40% fat, 45% carb, (both diets being 15% protein?) And you only posted part of the abstract, so you left out this line: There were no large differences in energy expenditure between the two diets or between the groups but the thermogenic effect of the high carbohydrate diet was significantly greater than that of the high fat diet (5.8 vs 3.5 per cent of energy expenditure: P less than 0.01).
No significant differences in energy expenditure with either diet. I'd say diets were compared.
For your comment on 37, do the math. Protein and calories are constants, when fat is increased or decreased, carbs are changed to compensate.
For study 32, that study essentially says that people on high fat diets eat more, and gain more fat, because humans are much more efficient at oxidizing carbohydrates for energy than fat, so higher fat intake, along with higher calorie intake, leads to more fat storage. From the actual study (you can download it from pubmed:) Our results suggest that HF diets are more obesity producing than are HC diets. This is because there was a greater total energy intake on HF than on HC diets and because humans have a lesser ability to increase fat oxidation in response to increased fat intake than to increase carbohydrate oxidation in response to increased carbohydrate intake.
Also, substrate oxidation is a catchall term for protein, fat, and carbohydrate oxidation. "Burning calories" is oxidation. You burn fat by oxidizing it, same with burning carbs or protein. So saying that "varying substrate oxidation had no effect on total energy expenditure" means that it doesn't matter what combinations of carb, protein, and fat you eat, you will expend the same amount of energy either way.0 -
This was great. Thanks for posting!0
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BUMP FOR LATER0
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Lol at this thread0
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tigersword, thanks for breaking down these studies so I can understand them and get a jist of what the summaries are saying. I can appreciate that you (and a lot of others) don't see anything in the research that shows a LCHF or Paleo type diets have anything to recommend them beyond personal preference because of the studies you listed.
But when the very studies that were linked to to disprove that these diets have any advantage have statements saying the diets are shown to be more effective and further research needs to be done to understand why. Then you add to that the seventeen studies I listed earlier AND my own personal experience these last few weeks on a lower carb diet I just can't reconcile what you're saying the science proves with the growing success people seem to be having with these diets.
I absolutely believe calories in/calories out on any diet works but I really can't understand the unwillingness to entertain the idea that there's something more driving the obesity epidemic other than laziy people eating too much. Hopefully time and more well conducted studies will tell.Some people still claim that weight loss studies do not show any advantage for low carb diets. Unbelievably enough, that is what many so called experts still believe.
It’s either ignorance or science denial.
There are at least seventeen modern scientific studies of the highest quality (RCT) that show significantly better weight loss with low carb diets:
http://www.dietdoctor.com/science0 -
tigersword, thanks for breaking down these studies so I can understand them and get a jist of what the summaries are saying. I can appreciate that you (and a lot of others) don't see anything in the research that shows a LCHF or Paleo type diets have anything to recommend them beyond personal preference because of the studies you listed.
But when the very studies that were linked to to disprove that these diets have any advantage have statements saying the diets are shown to be more effective and further research needs to be done to understand why. Then you add to that the seventeen studies I listed earlier AND my own personal experience these last few weeks on a lower carb diet I just can't reconcile what you're saying the science proves with the growing success people seem to be having with these diets.
I absolutely believe calories in/calories out on any diet works but I really can't understand the unwillingness to entertain the idea that there's something more driving the obesity epidemic other than laziy people eating too much. Hopefully time and more well conducted studies will tell.Some people still claim that weight loss studies do not show any advantage for low carb diets. Unbelievably enough, that is what many so called experts still believe.
It’s either ignorance or science denial.
There are at least seventeen modern scientific studies of the highest quality (RCT) that show significantly better weight loss with low carb diets:
http://www.dietdoctor.com/science
Why focus on weight loss instead of fat loss? Low carb diets initially have greater weight loss due to water/glycogen losses, but fat loss is not significantly different between the two. There's only like 2 or 3 tightly controlled studies that I know of off hand that show a metabolic advantage to low carb diets, the vast majority do not. Then if you were to look at all the ad lib studies and you still only have about 50% that show greater fat loss with low carb0 -
It seems to me that society is always looking for a blame or a reason, rather than accepting people are over eating and not exercising, except for extremely uncommon instances the vast majority of weight gain and obesity is simply too many calories, too much sugar and zero exercise. Common sense dictates that anything in moderation is generally healthy, that would obviously preclude anything unhealthy right, Two examples that I have recently witnessed both I admit are extremes but they remain valid nontheless. I recently had to attend the emergency room for an asthma attack that got out of hand, whilst there a young boy in the next bed was violently ill and in severe abdominal pain. I guess him to be about 7 with two obese parents and he would have been an estimated 60 lbs over weight himself. When asked by the doctors what he had eaten that day his response was, potato chips, and nothing but, except for the coke... Recently whilst shopping for frozen yogourt there was a morbidly obese woman in a motorised scooter buying ice cream by the pail. Granted these are extremes but they indicate the problem with society and overeating. Low carb diets were originally thought good weight loss regimes for severely overweight people, the one main downside is they are difficult to maintain for life. Ever wonder why there is always a new diet craze, it is because we are always looking for an easy way to lose weight. There isn't one, it's by calorie deficit, exercise and hard work. That's why most of us have ended up at this website. If a programme works for you then well and good, but please always check with your doctor, I used to do Atkins until quite my accident I mentioned it to by kidney specialist (only have 1 kidney), he absolutely freaked on me and said it was far too much work on an already overworked kidney, so please always check that is is okay for you.0
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Your anecdotal evidence from being on a low carb diet 'for a few weeks' it not really a strong argument. I'm personally still losing weight on a moderate carbs diet, but that's irrelevant also.And how do you care to explain protein eliciting high insulin responses? Protein and carbohydrates both spike insulin to similar levels when you eat. If insulin is what makes us fat, then protein must be just as bad as carbs.
This.0 -
Why focus on weight loss instead of fat loss? Low carb diets initially have greater weight loss due to water/glycogen losses, but fat loss is not significantly different between the two. There's only like 2 or 3 tightly controlled studies that I know of off hand that show a metabolic advantage to low carb diets, the vast majority do not. Then if you were to look at all the ad lib studies and you still only have about 50% that show greater fat loss with low carb
What I didn't expect was how I would feel after a few short weeks of lowering my carbs even though I'd been eating what I thought was a healthy diet of lean meat, nuts, low fat dairy, whole grains and plenty of fruits and vegetables for the last six months and losing weight just fine. So I guess the only thing further to add to that is I hope I'm part of the group who experience greater fat loss and that the research into low carb diets continues so we can find out more--and that someone else found the links I posted in the beginning helpful.0 -
Thanks for the links. Bump for later.0
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