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16 subjects. All of them regained weight. 11 had a decrease in RMR even after weight gain. 5 of them had an increase in RMR, suggesting the weight gain was appetite driven rather than a metabolic adaptation. Pretty clear most of them were high carb during the regain. Big increase in insulin, insulin resistance, and blood…

BTW, it looks like the study was just published today: http://onlinelibrary.wiley.com/doi/10.1002/oby.21538/full The participants rapidly lost massive amounts of weight, primarily from body fat mass (FM) with relative preservation of fat-free mass (FFM), likely due to the intensive exercise training. RMR was substantially…

Muscle loss is definitely part of it. The way I addressed the maintenance issue was to look at SUCCESSFUL long-term maintainers. Ignore the ones who regain. 90% of successful long-term maintainers exercise a LOT. The average was an hour a day. http://www.nwcr.ws/research/ That will help maintain/increase muscle mass, which…

This is why I've been hanging out here during maintenance. I always assumed I'd be fighting the fight described in the article. After 9 months or so, all I can say is "no problem!" Yes, every depleted fat cell means less leptin. There's no way around that. But my discovery is that it's ALL about appetite regulation. Low…

Yeah, enzymes are protein-based catalysts for a zillion different metabolic reactions. Some up-regulation of enzymes involved in fat metabolism is usually proposed as part of "fat adaptation," but I've never seen any evidence. But here's the thing. People talk about becoming a "fat burning machine" and about "eating fat to…

A metabolic chamber is the best way to figure out what's really happening, and Hall is well recognized for this type of experiment. I assume NuSi wants to improve the quality of nutritional science, and this is how it's done. Hopefully, this will allow us to move past the unsupported idea of a "metabolic advantage" and…

And the first blog post is out: http://www.thenutritionwonk.com/#!Is-the-Insulin-Theory-of-Obesity-Over/cmbz/5726e6810cf26b6d6848a8f8

Great study. Very minor increase in BMR. No increase in fat loss rate. That means if it works (and we know it does), it's nearly 100% about the decrease in appetite! (As I've said all along. :))

RQ = respiratory quotient. https://en.wikipedia.org/wiki/Respiratory_quotient It's a measure of carb vs fat metabolism. Keto-adaptation is a phrase coined by Phinney: The Art and Science of Low Carbohydrate Living It's not a single adaptation, but the 3-4 weeks are typical for the time it takes for several biological…

1-2 days is typical for ketosis. 3-4 weeks is supposedly typical for "keto-adaptation." If you're doing 6-hour bike rides, you can tolerate plenty of carbs and still be ketotic. There's no real test for keto-adaptation other than measuring RQ.

Your training will tell you for sure, but at that pace you should have no problem completing it fasted. Running fat-adapted simply means that you're sparing glycogen. The harder you run, the more glycogen you burn. That's true for everybody. The difference for us is the burn rate. At an 11 minute pace, you'll burn very…

The secret to motivation is that it's not required. :) It's about habit. If you can stick to it for a month or two, it'll become second nature. You won't even think about it. If you can't stick to it for a month or two, then you've got a problem. But it's a common one. I was thinking about this the other day. What if there…

It was behind a paywall, so I couldn't read the full study. Both "paleo" and "mediterranean" are such slippery terms that I wonder what they ate. Looks like they were looking specifically at inflammation. I bet the "good" diets were high in fish oil. :)

Just skimmed the article, but it might help to understand the context. He recently wrote a diet book, of course. But there was a recent nasty article about diet books. Especially diet books written by doctors. And specifically about the one written by Dr. Ludwig. The article was entitled "Diet Books are Full of Lies."…

Blood sugar regulation is apparently the last to go haywire in a cascade of trouble. If you want metrics of improving health: waist circumference (visceral fat), liver function (ALT should give you a clue), HDL (and the TG/HDL ratio), BP, and perhaps CRP are the ones to watch.

Your kidneys take care of the balance. You just need to ensure your intake is sufficient. Again, I feel like I need to stress the nature of the diets in these studies. The diets were weird. And they were fed mostly to kids. The kids rejected the weird diets and suffered malnutrition as a result. Why were the diets weird?…

C-peptide is just a precursor to insulin. It tracks endogenous insulin, so it can be used if your insulin levels would be affected by exogenous sources. That's my understanding, anyway.

The reason somebody went to the trouble to make that pro and con list is because ketosis is shrouded in mystery. People will decide for themselves based on whatever sources they choose to believe. Right now we're in a weird state of misinformation. Not just about ketosis, but about nutrition in general. Our government…

Depends on your specific concerns. Last time, I asked for a fasting insulin test because I was curious. I was warned that insurance might not cover it, and I could be out of pocket $100 or so. (BTW, if you're taking insulin for T2D, you probably want a C-peptide test instead of insulin.) My hands were cold, so I also got…

I'm only familiar with one of the authors, Denise Minger. I like her. I even have her book. She has no background in science, but she can read a BUNCH of studies and she writes well. You'll have to look at the references yourself to decide how valid they are. The one I looked at was laughable. Others are real concerns IF…

Yeah, they all died. :) Did you look at the causes of death in the cited studies? Here's one of them: 10 deaths at follow-up; 7 from children still on keto diet: o 2 died of pneumonia o 2 died from epilepsy o 1 fell from height o 2 not disclosed

Anything high in protein would be good. Almonds are my go-to.

I guess it helps to understand there's more than one path to ketosis. Some of the early diets used to treat epilepsy, for example, were pretty nasty. Low protein. High in vegetable oil. Generally deficient in nutrients. So if you were to eat the "classical" ketogenic diet long term, you'd be likely to experience many of…

I tried a Maffetone-style run today. I used the "breathe through the nose" test. Avg HR: 139. Avg pace: 10:50. I'll try it for a while and see what happens. FWIW, similar run yesterday avg HR: 152, pace: 8:26. It does seem very relaxing. Maybe I'll do this instead of meditation. :)

I took a quick look at all three. All of them changed their diet (dropped sugar, lower carb, etc). A good interview with Mark Allen here: http://philmaffetone.com/alleninterview/ MA: I also think there is a certain amount of misunderstanding to his training philosophies. When you have a partial understanding about training…

I understand he takes a "holistic" approach -- both dietary changes and his low-HR training. We know the effects of the dietary changes. There are also a few studies on fat-adaptation, and they seem to suggest 3-4 weeks of high-intensity exercise coupled with carb restriction leads to fat adaptation. Are there any studies…

Bone broth. Or chicken soup sans noodles.

I think Sisson's advice is great if you're on a higher-carb diet. But low-carbers are almost a different species. :) Our workouts can be higher intensity and we'll still burn fat, have more endurance, and generally be putting less stress on our systems.

Yup, you'll deplete liver glycogen. The main effect of that is that it forces your brain to switch to ketones. Your muscles, on the other hand, won't deplete their local stores of glycogen unless you get your heart rate way up there. It's anaerobic exercise (like weight lifting and sprinting) that depletes muscle glycogen.…

There's a transcript. He's basically just saying to use the Maffetone formula of 180-age as a heart rate target to increase fat burning. http://philmaffetone.com/180-formula/ What he doesn't tell you is that low-carbers can burn fat at much higher heart rates:…