Low Carb Dogma
By Jamie Hale
Commentary by Alan Aragon

Low carb diet enthusiasts claim their diet is supreme to other methods. They claim their diet offers a metabolic advantage-"metabolic advantages that will allow overweight individuals to eat as many or more calories as they were eating before starting the diet yet still lose pounds and inches" (Atkins, 1992). In addition, advocates claim overproduction of insulin, stimulated by high CHO intake, is the cause of obesity. Other claims include: low carb diets result in weight loss, fat loss, improved body comp, and improved health. Simply put, low carb dieting is superior to other forms of dieting, according to many low carb advocates.

Low carb diets have been shown to improve the conditions previously mentioned, but isn’t it true other diets offer some of the same benefits? And in some cases aren't low carb diets successful due to calorie manipulation and not some metabolic advantage? Or are low carb diets simply the way to go across the board

Low carbs and weight loss

Studies consistently show that weight loss is primarily determined by caloric intake, not diet composition (Hill et al.,1993)

In all cases, individuals on high-fat, low-CHO diets lose weight because they consume fewer calories (Freedman et al. 2001)

Alford et al. (1990) manipulated CHO content of low calorie diets (1200 kcal/d) to determine possible effects on body weight and body fat reduction over 10 weeks. Women in each diet group consumed either a low-, medium-, or high-CHO diet. The low-CHO diet was 15% to 25% CHO (75 g/d) (30% protein, 45% fat), the moderate-CHO diet was 45% CHO (10% protein, 35% fat), and the high-CHO diet was 75% CHO (15%protein, 10% fat). Weight loss occurred in all groups, but there was no significant difference in weight loss among the groups. Percent body fat loss, based on underwater weighing was similar among the groups. Alford et al. concluded, “there is no statistically significant effect derived in an overweight adult female population from manipulation of percentage of CHO in a 1200-kcal diet. Weight loss is the result of reduction in caloric intake in proportion to caloric requirements.” (Freedman et al., 2001)

Golay and colleagues (1996) followed 43 obese patients for 6 weeks, who received a low cal diet (1000 kcal), and participated in a structured, multidisciplinary program that included physical activity (2 h/d), nutritional education, and behavioral modification. The diet contained either 15% CHO (37.5 g), or 45% CHO. Protein content of the diets was similar (approx: 30%) and fat made up the difference. After 6 weeks, there was no significant difference in weight loss between the different diet groups. Significant and similar decreases in total body fat and waist-to-hip ratios were seen in both groups.

Wing and colleagues (1995) confined 21 severely obese women to a metabolic ward for 31 days. They were randomly assigned to a non-ketogenic or ketogenic (10 g CHO) liquid formula diet (600 kcals) for 28 days. At end of study weight losses were similar.

A portion of weight loss in the early stages of low carb dieting is due to water losses (Bell et al., 1969; Van Itallie et. al. 1975), however, the majority of weight loss in the early stages of a mixed diet is primarily due to loss in body fat (Yang and Van Itallie, 1976); other studies support this finding. Losses of protein and fat are about the same when following a ketogenic, or isocaloric, non-ketogenic diet (Golay et al. 1996)

"In the short-term, low-CHO ketogenic diets cause a greater loss of body water than body fat." (Freedman et al. 2001)

"Low-CHO diets are high in fat, especially saturated fat, and cholesterol. They are also high in protein (mainly animal), and provide lower than recommended intakes of vitamin E, vitamin A, thiamin, vitamin B 6, folate, calcium, magnesium, iron, potassium and dietary fiber." (Freedman et al. 2001). In these instances supplementation is required for proper nutrition.

Do Low Carbohydrate diets decrease hunger?

Low carb advocates claim no hunger is experienced when following a low carb diet. Various studies support this claim, however, not all studies.

Baron and colleagues (1986) found similar complaints of hunger in low CHO and low fat dieters. Rosen and colleagues (1985) found no support for the claim that a minimal CHO, protein-supplemented fast decreased appetite in comparison with an isocaloric CHO- containing diet that minimized ketosis. The idea that eating an ad-lib low carb diet leads to decreased calorie consumption in everyone is a logical fallacy- Hasty Generalization.


Do other diets decrease hunger?

Studies indicate subjects consuming an ad-lib low fat diet don't complain of hunger but complain there is too much food (Freedman et al. 2001). Siggaard (1996) reported a high degree of satisfaction when Danish workers consumed low fat ad-lib diet.

"Stubbs et al. (1995) provided normal weight male subjects ad libitum access to one of three covertly manipulated diets: low-fat (20% energy as fat, 67% as CHO), medium-fat (40% energy as fat, 47% as CHO) or high-fat (60% energy as fat, 27% as CHO). They reported that energy intake increased with percent fat, and that lower fat, lower-energy diets were more satiating than higher fat, higher energy diets." (Freedman et al. 2001)

Is overproduction of insulin, driven by CHO consumption, the primary cause of obesity?

Carbohydrates and protein stimulates insulin release. Holt and colleagues (1997) found “protein rich foods and bakery products (rich in fat and refined carbohydrates) elicited insulin responses that were disproportionately higher than their glycemic responses [blood sugar responses]”

Golay et. al. (1996) showed that subjects consuming 15% CHO had significantly lower insulin levels compared with those consuming 45% CHO, yet there was no difference in weight loss between the groups. "Grey and Kipnis [1971] studied 10 obese patients who were fed hypocaloric (1500 kcal/d) liquid-formula diets containing either 72% or 0% CHO for 4 weeks before switching to the other diet. A significant reduction in basal plasma insulin levels was noted when subjects ingested the hypocaloric formula devoid of CHO. Refeeding the hypocaloric, high-CHO formula resulted in a marked increase in the basal plasma insulin. However, patients lost 0.75 to 2.0 kg/wk irrespective of caloric distribution." (Freedman et al. 2001)



"Take a close look at the studies in which the low-carb diet caused greater reductions in insulin. Despite the marked differences in insulin output, there was no difference in weight or fat loss! Among the metabolic ward studies, the trials by Grey and Kipnis, Golay et al, Miyashita et al, and Stimson et al all found greater reductions in insulin on the isocaloric low-carb diets – but no difference in fat loss … . Among the free-living studies, Golay et al, Torbay et al, Noakes et al, and Meckling et al all found greater reductions in insulin on the low-carb diets – but again, no difference in fat loss… . The participants in these free-living studies were given dietary advice intended to make the high- and low-carbs isocaloric. If insulin, and not calories, was the key factor in fat loss, then there should have been a clear and decisive advantage to the lower-carb group every single time. There wasn’t. The reason for this is that the insulin-makes-you-fat theory is rubbish. It is calories, not insulin, that determine whether or not you will lose fat."

"Insulin, in addition to its effects in the central nervous system to inhibit food intake, acts in the periphery to ensure the efficient storage of incoming nutrients. The role for insulin in the synthesis and storage of fat has obscured its important effects in the central nervous system, where it acts to prevent weight gain, and has led to the misconception that insulin causes obesity [Schwartz 2000]. It has recently been shown that selective genetic disruption of insulin signaling in the brain leads to increased food intake and obesity in animals [Bruning et al. 2000] demonstrating that intact insulin signaling in the central nervous system is required for normal body weight regulation" (Freedman et al. 2001).

Furthermore, insulin plays an indirect role in body regulation through Leptin stimulation. Both of these hormones are transported in the CNS, where they may interact with neuropeptides that affect food intake. Decreased leptin levels have been shown to be related to increased hunger sensations (Keim et al. 1998). Freedman and colleagues (2001) said, "Increased insulin secretion has been suggested to protect against weight gain in humans [Schwartz 1995]. Because insulin also stimulates leptin production, which acts centrally to reduce energy intake and increase energy expenditure, decreased insulin and leptin production during the consumption of high-fat diets could help contribute to the obesity promoting effects of dietary fat [... Astrup, 2000]."

Other diets affect health parameters?

The following excerpts are taken from MR. Freedman et al. Popular Diets a Scientific Review Obesity Research, vol. 9, Suppl 1, March 2001.

"Blood lipid levels (e.g., total cholesterol [TC], low-density lipoprotein [LDL], high-density lipoprotein [HDL] and triglycerides [TGs]) decrease as body weight decreases' [...Yu-poth, 1999]. 'Moderate-fat, balanced nutrient reduction diets reduce LDL-cholesterol and normalize the ratio of HDL/TC."

"Plasma TG levels also decrease with weight loss'. 'Although they increase in response to short-term consumption of a VLF, high-CHO diet [1998 Lichtenstein & Van Horn], the type of CHO consumed must be considered. High-fiber foods, including vegetables and legumes, do not lead to hypertriglyceridemia [Anderson et al. 1980], and may easily be incorporated into moderate-fat, balanced nutrient reduction diets to help normalize plasma TG levels."

"Energy restriction independent of diet composition improves glycemic control."

In addition: When body weight decreases so does insulin and leptin levels. Blood pressure drops with weight loss, regardless of diet composition.

Sports nutritionist, Alan Aragon had this to say:

“A key point that must be made is that the research is not sufficient grounds to be dogmatic about low-carbing in the first place. On the whole, studies do not match protein intakes between diets. Adequate protein intakes have multiple advantages (ie, LBM support, satiety, thermic effect), and they simply end up being compared to inadequate protein intakes. Thus, it's not lower carb intake per se that imparts any advantage, it's the higher protein intake. Once you match protein intake between diets, the one with more carbs is actually the one with the potential for a slight metabolic advantage.

Furthermore, the majority of the research compares dietary extremes (high-carb/low-fat/low-protein versus low-carb/high-fat/moderate protein). The funny part is, the majority of long-term trials (12 months or more) STILL fail to show a significant weight loss difference. Note that these trials use the sedentary obese, so in the fit population, any weight loss differences would be even more miniscule. Once again, keep in mind that the lack of significant difference in weight loss is seen despite unequal protein intakes between treatments.

There's a large middle ground here that tends to get ignored by the 'metabolic advantage' folks, who are incorrect to begin with. It's always either-or for them, when in fact, individual carbohydrate demands vary widely. For some folks, low-carb is warranted. For others, it isn't. It always amazes me how hard that concept is to grasp for low-carb absolutists.

What I find to be a common thread among people who deny that individual carbohydrate requirements vary widely is a lack of client experience, particularly with different types of athletes. The minute someone says that EVERYONE should severely restrict carbohydrate, it's obvious that you're dealing with a cherry-picking low-carb zealot who is unfamiliar with the totality of research evidence, and has limited field experience.”

Conclusion

A low carb diet is not necessarily the best diet. Research has found low carb diets to be successful for many people, but other diets have also proven successful. This article is not meant to suggest that low carb dieting is inferior or bad; it is meant to dispel some of the common dogma often perpetuated by low carb dogmatists. The idea that low carb dieting offers unique benefits that cannot be acquired by other diets, is true in some cases, - possibly, treatment for some forms of cancer, and specific neurodegenarative disorders, etc.- however the idea of low carb diets being the panacea of diets is false.

This was a short review of some of the scientific data concerning low carb dieting. To reiterate, my intent was not and in-depth discussion of the various issues surrounding dieting, but to give readers a brief glimpse of some of the popular misconceptions associated with low carb dieting.

There is a plethora of scientific literature showing the benefits of low carb dieting. There is also a plethora of data showing benefits from other types of diets. Which is better? It depends.

References

Alford BB, et al. (1990). The effects of variation in carbohydrate, protein, and fat content of the diet upon weight loss, blood values, and nutrient intake of adult obese women. J AM Diet Assoc. 90:534-40.

Atkins RC. (1992). Dr. Atkins Diet Revolution. New York: Avon Books, Inc

Baron JA, et al. (1986). A randomized controlled trial of low carbohydrate and low fat/high fiber diets for weight loss. AM J Public Health. 76:1293-6.

Bell JD, et al. (1969). Ketosis, weight loss, uric acid, and nitrogen balance in obese women fed single nutrients at low calorie levels. Metabolism. 18:193-208.

Colpo A. (2009). They’re All Mad. Anthony Colpo.

Freedman MR, et al. (2001). Popular Diets A Scientific Review. Obesity Research. Vol.9 Suppl. 1 March

Golay A, et al. (1996). Weight-loss with low or high carbohydrate diet? Int J Obes Relat Metab Disord. 20:1067-72.

Golay A, et al. (1996). Similar weight loss with low or high carbohydrate diets. Am J Clin Nutr. 63:174-8.

Hill JO, et al. (1993). Obesity treatment: can diet compositon play a role? Ann Intern Med.;119:694-7.

Holt S, et al. (1997). The insulin demand generated by 1000-kJ portions of common foods. AM J Clin Nutr. 66:1264-76.

Keim NL, et al. (1998). Relation between circulating Leptin concentrations and appetite during a prolonged, moderate energy deficit in women. Am J Clin Nutr. 68:794-801.

Rosen JC, et al. (1985). Mood and appetite during minimal-carbohydrate and carbohydrate-supplemented hypocaloric diets. AM J Clin Nutr. 42:371-9.

Siggaard R, et al. (1996). Weight loss during 12 weeks carbohydrate-rich diet in overweight and normal-weight subjects at a Danish work site. Obes Res. 4:347-56.

Stubbs RJ, et al. (1995). Covert manipulation of dietary fat and energy density: effect on substrate flux and food intake in men eating ad libitum. AM J Clin Nutr. 62:316-29.

Van Itallie, T..B et al. (1975). Dietary Approaches to obesity: metabolic and appetitive considerations. In: Recent Advances in Obesity Research. London: Newman Publishing pp.256-69.

Wing RR, et al. (1995). Cognitive effects of ketogenic weight-reducing diets. Int J Obes Relat Metab Disord. 19:811-6.

Yang MU, Van Itallie TB. (1976). Composition of weight loss during short term weight reduction. Metabolic responses of obese subjects to starvation and low-calorie ketogenic and nonketogenic diets. J Clin Invest. 58:722-30.

Visit Jamie Hale's website at www.maxcondition.com

Visit Alan Aragon's website at www.alanaragon.com

The day is safed by IFasting(once again)

Well, yesterday have a nice Dinner with my High School Classmates. We went to the local pizza restaurant. As an obvious thing most of my friends ordered pizza but... I myself resisted to this temptation and ordered a a huge BEEF STEAK! And it was Awesome!!! I didn't count my calories from my dinner however I do believe that a nice big steak with salad and perhaps 80 grams of white rice didn't make me gain fat.

So once again the day is safed by Intermittent Fasting.

P.S. Today will be the day off and there will be no training. Got to go... a lot other things to do today

Happy Holidays!!!!

During the winter holidays many people as well as I am tend to overeat. I admit, it is quite natural.  All we know that Christmas is the time when families are gathering together for the nice dinner and this is where the big problem appears. To a person that have an habit to control the daily based nutrition and strive to be as healthy as possible it is really hard  to enjoy Christmas Family Dinner. The food macro nutrients differ completely, from what is considered to be normal for person with healthy diet approach. It is a quite important issue. So how not to feel guilty and at the same time enjoy Holiday Dinner with our family? The consensus between this issues must be reached.

So what is the solution for this problem? What is a way to go and save ourselves from gaining to much fat during Christmas Holidays and for the most important enjoy the company of our family?

As an example of myself, December tends to be the most difficult month to diet. It all begins on December 12th when it is my father's birthday, than it is Christmas, two days after Christmas it is my birthday, following this it is the Dinner with my Friends and Classmates and finally we have New Years Eve. As you can see the list of holidays is quite big. Where there is a holiday there is always a chocolate cake. My mom is a pro as far as making chocolate cakes. These cakes are delicious however the problem is that they have significant amount of calories coming from undesired carbohydrates and fats.On these days I normally eat almost half of a cake by myself. Perhaps many people will think that it is something crazy and that I will gain a few pounds of fat on the next day. But....Despite all the food that was eaten, I even was able to loose weight. 

Next day when I weighted myself in the morning I was less heavier (around 300 grams less). Surprised?! ... Not really and the answer is Intermittent Fasting combined with Paleo Diet.

It is quite simple actually. In order not to gain the undesired fat just try to eat two meals on that day. First meal equals post workout and normally would consists from lean sources of protein such as Whey Protein, Egg Whites, different types of meat, carbohydrate sources come from vegetables and as far as fat I tend eat less fat as possible however walnuts and egg yolks are my favorite choice.

For the second meal you can just simply enjoy your Family's Christmas Dinner. Just try not to overeat. You still can eat a lot of food. Perhaps another thing that could really help to minimize the fat gain is to count calories. The equation is very simple: Calories In  - Calories Out = Weight Gain. As I control  my daily calorie intake for me it is not quite hard to keep my weight and fat gains to minimum. Yet, I always considered that macro nutrient intake is also important. Try to rely more on protein intake during the first meal of the day.

So I would really recommend Intermittent Fasting for the diet approach. It is very convenient not only during Holiday Time but also for the people that don't have enough time to prepare six or more meals a day and are very busy with their work.

So don't be afraid to experiment this diet approach. You will definitely see the desired effect in short terms. In my next posts I will try to explore more about Intermittent Fasting, Muscle Loss, Metabolism, Paleo Diet and other relevant issues regarding food science/technology and especially nutrition.

For more information regarding this Diet Approach created by Martin Berkhan just visit www.leangains.com 

The Holidays and cakes will be continued for the rest of December!!! 

NUTRIENTS & WHERE TO FIND 'EM Part 1

This post is meant as a quick reference guide to explain briefly what nutrients are and the main sources of them. It isn’t an in depth discussion about nutrients or any aspects of them, simply a quick reference guide, handy for people or for anyone wanting to ensure they have a balanced diet.

The post is divided into sections. The first covers the macronutrients plus water and fiber. From there the thread moves to vitamins, minerals, phytonutrients to alcohols and artificial food components which are briefly mentioned due to the frequency they appear in modern foods.

After a nutrient is listed and basically described, at least 5 examples of whole foods high in that particular nutrient are listed. What you will notice is the foods which come up again and again. Lean meats, dairy, grains, fruits, vegetables, etc. These foods should be forming the basis and majority of your diet. This thread is also handy if you wanted to choose a food to enable you to up your intake of a certain nutrient such as a particular mineral.

 Macronutrients!

Water

Dihydrogen oxide (H2O) or water is a colourless, tasteless liquid under normal circumstances. Liquid water is essential to life and therefore is the most important and essential nutrient. Water is obtained by drinking and by eating food. It is mainly lost through perspiration, respiration and urination. Water contains no calories.

Water is the basis for the fluids of the body. Water makes up more than two-thirds of the weight of the human body. Without water, humans would die in a few days. All the cells and organs need water to function. Water is the basis of blood, saliva and the fluids surrounding the joints. Water regulates the body temperature through perspiration. It also helps prevent constipation by moving food through the intestinal tract and eliminates waste from the body through filtering by the kidneys. The human brain is around 80% water by weight and is very sensitive to dehydration. For a bodybuilder, adequate hydration is just as important than adequate nutrition. In a survival situation, hydration is much more important than nutrition.

Protein:

Protein is one of the basic components of food and makes all life possible. Amino acids are the building blocks of proteins. All of the antibodies and enzymes, and many of the hormones in the body are proteins. They provide for the transport of nutrients, oxygen and waste throughout the body. They provide the structure and contracting capability of muscles. They also provide collagen to connective tissues of the body and to the tissues of the skin, hair and nails. Proteins contain 4 calories per gram.

MEATS - Meat cuts should be lean, trimmed & skinless.

- Poultry: Chicken, Turkey, Goose, Game Birds, etc. (Be sure to remove skin. If buying ground meat ensure it is lean.)

- Red Meat: Any quality lean meat from Cows, Elk, Buffalo, Kangaroo, Game. (If buying ground meat ensure it is lean.)

- Other Meats: Pork, Lamb, Lean Ham, etc. (Ensure you buy the leaner cuts as these meats can be quite fatty.)

- Fish: Fresh Cod, Snapper, Salmon, Swordfish, Canned Fish. (Most fish are lean but the fattier fish are high in healthy fats)

- Shellfish: Includes: Mussels, Oysters, Scallops, Prawns, Lobsters, etc.

DAIRY - Choose mostly low fat dairy products

- Milk, Powdered Milk (Choose mostly skim milk. Can be Cow/goat/sheep, etc)

- Low Fat Cottage Cheese & Natural Yoghurt. (These foods include the benefits of bacterial cultures to improve gut health)

- Cheeses & Other Dairy Products. (Cheeses are very high in fat, choose softer cheeses where possible)

- Eggs, Powdered Egg (Egg whites are pure protein, egg yolks contain fat and protein)

VEGETABLE PROTEINS - Vegetable proteins are often "incomplete" so it is wise to vary them or add dairy/meat

- Raw Nuts & Seeds: (These are also high in healthy fats and contain carbohydrate)

- Grain Protein: (Many grains eg: wheats, rices, etc contain significant amounts of proteins)

- Bean/Vegetable Protein: (Soyabeans are the main protein source here, although other beans and vegetables contain protein)

PROTEIN SUPPLEMENTS These are available in powders/bars/drinks/etc.

- Whey Protein: (A fast digesting milk protein. Available in various forms/fractions)

- Casein Protein: (A slow digesting milk protein.)

- Soy Protein: (Derived from soyabeans.)

- Egg Protein: (Primarily the protein albumin, this is a slow digesting protein)

- Vegetable Proteins: (Can be found in the form of Wheat, Pea, Spirulina Protein, etc)

- Amino Acids: (These are the building blocks of proteins. They are present in protein containing foods or available as free form powders or capsules. The essential amino acids * are amino acids that cannot be synthesized by the body from other available resources, and therefore must be supplied as part of the diet. "Complete" proteins contain all of these, whilst "incomplete" proteins do not. The amino acids are:

Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Histidine, Isoleucine*, Leucine*, Lysine, Methionine*, Phenylalanine*, Proline, Serine, Threonine*, Tryptophan*, Tyrosine, Valine*

Carbohydrates: Complex carbs also contain fibre.

Carbohydrates are the chief source of energy for all bodily functions and muscular exertion. They are necessary for the digestion and assimilation of other foods. They help regulate protein and fat metabolism, and fats require carbohydrates to be broken down in the liver. They also provide some of the structural components necessary for the growth and repair of tissues. All carbohydrates contain 4 calories per gram.

SIMPLE CARBOHYDRATES - These are the small molecule carbohydrates or sugars

- Sugar Cane & Sugar Beets (The main commercial sources of sugar)

- Fresh Fruit & Berries (These contain mainly fructose, a low GI sugar)

- Honey (Honey contains a mix of glucose and fructose)

- Milk (Milk and milk products contain the sugar lactose)

- Prepared Sugars (Glucose/Fructose/Lactose/Maltose, etc. Found in drinks or free form)

COMPLEX CARBOHYDRATES - These are long chains of simple carbohydrates, that breakdown to release sugars

- Potatoes, Sweet Potatoes, Pumpkin & Squash

- Yams, Parsnips & Other Root Vegetables

- Corn, Oats Wheat & Other Grains.

- Wholegrain Flours, Breads & Pastas.

- Brans, Weet Bix & Shredded Wheat Cereals.

- Ancient Grains (Amaranth, Millet, Teth, etc).

- Basmati, Brown & Wild Rice.

- Raw Nuts, Seeds, Beans, Lentils, Couscous & Other Pulses, etc.

- Vegetables such as Carrots and Peas.

Fats / Oils: All oils ideally should be cold pressed, extra virgin and of high quality.

Fatty acids are individual isomers of what we more commonly call "fats". There are potentially hundreds of different fatty acids, but just a few dozen that are commonly found in the foods we eat. Nutritionists commonly classify dietary fat as either saturated, monounsaturated, or polyunsaturated, based on the number of double bonds that exist in the fat's molecular structure. For each of these three classes, there exists a large number of different chemical variations or "isomers". These include the EFA's or Essential Fatty Acids. Fats are required to produce and build new cells. They are a source of energy and are critical in the transmission of nerve impulses and brain function and development. They are also involved in the synthesis of other essential molecules such as hormones. Fats contain 9 calories per gram.

VEGETABLE FAT SOURCES - These are mostly high in mono and polyunsaturated fats and contain EFA's

- Flaxseed, Hempseed, Evening Primrose, Almond, Canola, Olive and Most Other Plant Oils.

- Whole Raw Nuts & Seeds (Some whole seeds need to be cracked or ground to be digested)

- MCT Oils (These are medium chain saturated fats derived from coconut oil, available as a supplement)

ANIMAL FAT SOURCES - These can be high in mono and polyunsaturated and saturated fats and contain EFA's

 

- Salmon, Cod, Halibut, Shellfish & Other Fatty Fish/Fish Oils (Fish are high in unsaturated fats and EFA's)

- Dairy Products (Can vary in fat content wildly and can contain high levels of saturated fat)

- Lean Meat & Poultry (Even when trimmed and skinless, these provide fat. Can be high in saturated fat)

- Eggs (Only the yolk contains the mainly saturated fat)

Fibre - Fibre has no caloric value but is still classed as a macronutrient

Dietary fibers are large carbohydrate molecules containing many different sorts of monosaccharides. The key difference between fiber and other carbohydrates is that they are not broken down by the human digestive system.

There Are Two Types Of Fiber: Soluble & Insoluble

These are often found together in the same source.

Soluble fibres can be dissolved in water (hence the name). These fibers are beneficial in that they can slow the speed of digestion due to their thickness. They are also helpful in maintaining artery health.

Insoluble fibers are such things as cellulose which do not dissolve in water. Insoluble fibers do not affect the speed of digestion. They are beneficial to gut health.

- Broccoli / Cauliflower / Cabbage

- Celery / Lettuce / Spinach / Watercress

- Mushrooms / Onions / Carrots

- Green Beans / Peas / Asparagus / Kale

- Bean & Vegetable Sprouts / Beetroot / Leeks

- Cucumber / Zucchini

- Tomato / Capsicum

- Frozen Mixed Vegetables

- Any Other Non-starchy Vegetable (or similar) of Any Colour

- Any Grain or Grain Product

- Fruits & Berries

- Legumes

to be continued…

Want Abs??? Just HIIT Them!!!

The fact is that if you want visible abdominals, you have to shed the fat and drop your body fat percentage to a low enough. You can do all the crunches in the world but if you’re not at a low enough body fat percentage, don’t expect to see anything. So how can we shed all that unwanted body fat to reveal those abs? Conventional knowledge usually tells us to do 30-50 minutes of moderate intensity cardio in order to burn the most fat possible while retaining as much muscle as possible. What if I told you that you could do the same in a fraction of the time? The answer is HIIT.

What Is This HIIT You Speak Of?
HIIT stands for High Intensity Interval Training. It is a very demanding, and super effective workout. It will burn the same amount of calories as running for 30-50 minutes in a fraction of the time, but you will be working a lot harder. Heres a break down of the workout

-Max effort for X seconds
-Moderate effort for Y seconds
-Rinse and repeat until 15-20 minutes is reached

That’s it. Believe me, it will leave you winded and gasping for air. Typically, HIIT is done while running outdoors. Here is what a running HIIT workout would usually look like.

-Sprint for 15 seconds
-Jog for 60 seconds
-Rinse and repeat until 15-20 minutes is reached

Now you can choose to do HIIT while rowing, biking, swimming or even the cardio machines at your gym. The idea is to simply work as hard as you can for X seconds then step it down to a moderate intensity for Y seconds.

How Many Seconds Should I Be Doing?
The number of seconds that you decided to use depends on your level of fitness. Beginners would be at max effort less and the advanced would be at max effort longer. Heres a chart with the varying levels/intensities.

Beginner - Max Effort Seconds (10-15) Moderate Effort Seconds (60)
Intermediate - Max Effort Seconds (15-30) Moderate Effort Seconds (45-60)
Advanced - Max Effort Seconds (30-60) Moderate Effort Seconds (30-45)

Before Your Workout
Have a proper pre workout meal an hour before. Have some carbs and protein. This could be a protein shake with oatmeal or anything you choose.
Make sure to stretch out properly with some dynamic stretches depending on what median you choose.

After Your Workout
Stretch out with static stretches
Have a proper post workout nutrition. A combination of carbs and protein is optimal. Again, something like a protein shake and a source of carbs.

Conclusion
HIIT is a very effective weapon in your fat melting arsenal so make sure to use it to your advantage. It will be hard at first but after your body adapts, it will become easier. Then it’s time to up the difficulty and push it even more! Do HIIT and those abs will be shining in no time.

Six Popular Diets

Six Popular Diets 

With so many diet plans and books on the market how do you choose which one to follow? Which diets will work for you? In this review I will give a brief review of some of the most popular diets on the market today. After reading the review you will be able to decide which plans are appropriate for you.

1. Atkins Diet

Robert C. Atkins is the founder of Atkins' New Diet Revolution. Atkins is also the founder and former director of the Atkins Complimentary Medicine in New York City.

The diet is a low carb high fat diet with no restrictions on fat intake. The diet begins with an induction phase (ranging from 2-36 weeks) limiting carb intake to only 20 g/d. The consumption of fruit, bread, pasta, grains, starchy vegetables, and dairy other than cheese, cream or butter are prohibited in this phase of the diet.

There are two phases following the induction phase where daily carb intake is increased in weekly increments of 5gms & 10gms. Then, comes the maintenance phase.

Proponents of high-fat, low carb diets dismiss the notion that caloric intake is important to either weight gain orweight loss (this is a ridiculous statement). They claim that "most overweight individuals do not overeat" (if youbelieve this you need a brain transplant), even as they suggest that high carb meals leave individuals less satisfied than meals that contain adequate fat, resulting in increased hunger and increased food intake.

With respect to weight loss, Atkins claims that on a low carb diet there are "metabolic advantages that will allow overweight individuals to eat as many calories as they were eating before starting the diet yet still lose pounds and inches".

Furthermore, proponents contend overproduction of insulin, driven by high carb intake, is the cause of the metabolic imbalance that underlies obesity (the over exaggeration of insulin's role in obesity is commonly promoted by many of today's most popular nutrition gurus, needless to say this issue has been blown out of proportion and is only one factor in weight gain).
 

2. South Beach Diet

Arthur Agatston, MD, created this diet. His specialty is heart imaging and he is an associate professor of medicine at the Miami School of Medicine. The first phase of the diet includes a 14-day initiation to "rid yourself of your sugar addiction". Consumption of fruit, bread, pasta, baked goods, dessert and alcohol are prohibited in the initiation phase. In the second phase lower GI-fruit and lower GI-starches are permitted.
 

Once target weight is reached you go into the maintenance phase. If weight gain occurs while in the maintenance phase repeat phase one.

3.Enter The Zone

There is no magic macronutrient percentage. People have done fine (weight loss and functionally) using a wide array of different macronutrient percentages while dieting. The information regarding insulin is incomplete and mis-leading (insulin has numerous roles in metabolism).


Suggesting that high-GI carbs per se make you fat is incorrect. Most people find it difficult and time consuming to calculate the macro percentage of every meal.

The diet is generally nutritious. The diet also promotes the consumption of monounsaturated fatty acids, which can have numerous health benefits.
 

4.Very Low Fat Diets

VLF diets contain 10% or less fat, very high carbohydrates, and low-moderate protein. Representative VLF diets are those promoted by Dr. Dean Ornish (Dr. Dean Ornish's Program for Reversing Heart Disease), and Nathan and Robert Pritikin (The Pritikin Program).

VLF diets are based primarily on vegetables, fruits, whole grains, and beans, with moderate quantities of egg whites, nonfat dairy or soy products, and small amounts of sugar and white flour.

Ornish's diet is vegetarian; Pritikin allows a limited amount of low-fat animal protein daily (no more than 3.5 ounces of lean beef, fowl or fish - my comment: this suggestion completely ignores individual needs and requirements).

Each plan includes a nutrition and exercise component; Ornish's plan includes stress reduction and emotional support as well. Pritikin also claims medications for heart disease, diabetes, and high blood pressure may be reduced or completely eliminated by following these plans.
 

5. UD 2

Lyle McDonald created UD2. McDonald suggests if you are a male planning to follow the UD2 Diet you should have no more than 15% body fat, and if you are female you should have no more than 22% body fat.

The title of the book is a tribute to Duchaine and Zumpano's original Ultimate Diet that was released in 1982. The book is an update to the same diet incorporating new findings about metabolism, fat loss and muscle gain. As with computers, newer versions get new numbers (thus we have 2.0). McDonald says he hopes it is the last diet you will need thus the name ultimate.

Basically the diet has two parts: a catabolic/low-carbohydrate phase to maximize fat loss and an anabolic/high-carbohydrate phase to rebuild and gain muscle.

Day 1 and 2 are both low-carbohydrate days, coupled with high rep, short rest period workouts.

Day 3 is nutritionally a repeat of Day 1 and 2. No weight training occurs on day 3.

On Day 4 you will have both low and high-carb meals.

Day 4 AM: During the day, you're going to stay with your normal low-carb/low-calorie diet but you only get to consume 75% of the total calories that you were eating on days 1-3.

Day 4 PM: Consume 25-30 grams of carbs, with about 15 grams of whey before the workout (approximately 30-60 minutes before workout). The workout is a full body heavy duty/high intensity workout.
 

6. The Anabolic Diet

The basis of the Anabolic Diet is to carb-deplete during the weekdays, then carb-load on the weekends. This involves 5 days of high fat, high protein, low carbs and 2 days of high carbs, moderate fat, and low protein.

This diet was developed by Dr. Mauro Di Pasquale. Di Pasquale is a former world-class powerlifter who won the World Championships in powerlifting in 1976 and won the World Games in 1981.

Author: Jamie Halie
Website: Bodybuilding.com
 

 

Fantastic Fats: Six Functional Fatty Foods You Can Eat For Fat Loss

Fantastic Fats: Six Functional Fatty Foods You Can Eat For Fat Loss

Bodybuilders often have the mistaken belief that they must take their diets to extremes to take their physiques to extremes. In the late 1980s, a zero-fat diet was thought to be the ideal way to rip up. When that was found to be unsuccessful, the high-fat diet came into vogue. In the end, most bodybuilders have learned that neither of these extreme diet philosophies leads to success on a bodybuilding stage.


Whether you want to reduce bodyfat or increase muscle mass, the dietary fat strategy to pursue is somewhere between these two extremes. A moderate intake of the right types of dietary fats can help build muscle and, in many cases, trim you down. In general, bodybuilders whether in a cutting or growth phase should strive to take in about 20% of their calories from fat, emphasizing the healthy sources listed below.



#1 Whole Eggs

A bodybuilding 1 staple and still one of the best sources of protein, eggs are easy to digest, and they provide an excellent amino acid profile. Both the yolks and the egg whites provide protein, but the whites are more quickly digested. The yolk contains dietary fat, which slows digestion, providing a more sustained source of protein. A single egg yolk has 6 grams (g) of fat (half of it saturated), so eating six to eight yolks a day would yield too much saturated fat for many bodybuilders. The solution is to reduce, not eliminate, the number of yolks.

For every five or six egg whites you eat, add one yolk, not exceeding three daily. Six whites and one yolk yield 24 g of protein and 6 g of fat, much of it healthy.

#2 Salmon

Salmon is an excellent source of omega-3 fatty acids. Omega-3s are a special type of dietary fat that help spare the loss of glutamine, thereby supporting the immune system and, indirectly, growth. They also help fight muscle inflammation and lead to enhanced glycogen storage. There’s even some indication they promote the loss of bodyfat and retention of muscle during dieting phases. Six ounces of salmon give you approximately 34 g of protein and 12 g of fat. That may seem like a lot, but there’s no need to worry about this level of fat. Much of it will be used for the benefits previously listed before your body has the ability to store it as bodyfat. If you notice a greater increase in bodyfat than you might want, you’re better off expending more energy (via cardio) than reducing healthy fats too much.

Depending on body size and protein needs, mass seekers can include six to 12 ounces of salmon up to four times a week. Since omega-3s are so vital, dieters should also shoot for this four-times-per-week schedule, even if they have to eat smaller portions.

#3 Flaxseed Oil

This is the best source of omega 3s, aside from fish. However, some research suggests that omega-3s from fish may be superior. Still, supplementing with flaxseed oil (or adding it to salads or protein shakes) is important because the body converts it into two compounds that are responsible for muscle-building and fat-liberating properties. The conversion process has a few limitations, so opting for supplemental fish oil and fish consumption over flaxseed might be the best way to go. Still, bodybuilders can benefit by taking two tablespoons of flaxseed oil a day, yielding up to 22 g of fat, while in a mass-gaining phase. Dieters can reduce dosage to one tablespoon per day.

#4 Red Meat


Sure, you need to reduce calories to cut up, but omitting too much fat might compromise your testosterone levels. Put simply, when you cut out too much dietary fat, and especially when also cutting carbs or total calories, your testosterone levels can drop. When that occurs, you can bid farewell to muscle mass.

Red meat contains fats that support testosterone levels, including conjugated linoleic acid (CLA), a special fat that shows real promise in allowing the body to tap into fat stores as an energy source as well as promoting protein synthesis and muscle growth. Six ounces of a leaner cut of meat provides 32 g of protein and 9-14 g of fat. Mass seekers can eat red meat twice daily and even dieters can do the same, provided they do not consume more calories than their daily target.

#5 Cold-Processed Oils

Vegetable oils contain omega-6 fatty acids, cousins to omega-3s. However, some vegetable oils are “dead” in that they have been processed to extend shelf life, and the processing appears to leave the growth-promoting and fat-burning qualities common to many oils inert. On the other hand, cold-processed oils retain the characteristics that help promote bodybuilding hormone production and blood flow to muscles, and the oils also battle inflammation. To get your requirement of omega-6 fats, simply mix your own dressing for salads and vegetables. Combine two tablespoons of cold-processed oil, 1/3 cup vinegar and two teaspoons of Mrs. Dash seasoning. You can use the entire mix daily if mass is your goal or half of the mix if your goal is shredding.

#6 Low-Fat Cheese

What a bum rap cheese has taken. Many myths seem to surround dairy products as a definitive fattening food–and they’re not true! Low-fat cheese contains small amounts of CLA, the fat-fighting muscle-building compound also found in red meat. Furthermore, dairy products contain many unique anabolism-promoting peptides, as well as calcium and other vitamins and minerals. Recent research has also shown the presence of calcitriol, a substance that may help bum fat during low-calorie diets.

Low-fat cheese is also excellent for its content (about 7 g per ounce) as well as its type (casein) of protein. You can’t go wrong with low-fat cheese as a mass-building staple or as a beneficial protein for a dieter.
The Bottom Line

Many bodybuilders fear fatty foods, but they shouldn’t. The basics for muscle growth and keeping bodyfat within reason are calorie control and a proper provision of nutrients. Although fatty foods can be caloric, they provide nutrients that many other bodybuilding foods do not. These healthful fatty foods can be excellent choices during mass-gaining cycles and, by making some adjustments in total calorie consumption, they can even be a crucial part of a cutting cycle.

If you want to provide your body with all it needs to stay anabolic and keep bodyfat in check, you should make certain you’re taking in the proper balance of all the fatty foods you need.

Author: Chris Aceto
Website: Procardnutrition.com
COPYRIGHT 2008 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning

Get Ripped On High Carbs: An 8-Point Strategy For Getting Lean Without Cutting Carbs

Get Ripped On High Carbs: An 8-Point Strategy For Getting Lean Without Cutting Carbs


The idea that a bodybuilder can get ripped to the bone while eating plenty of carbohydrates may sound ludicrous. Heck, with the overwhelming popularity of low-carb diets, you’d think it would be nearly impossible to eat carbs and shed bodyfat. I say you can shed a lot of fat, and even get ripped, on high carbs as long as you take the right approach.

The first things to consider are two crucial issues: energy deficits and muscle maintenance. Both are integral to a successful high-carb bodybuilding diet.
Create an Energy Deficit

The formula for shedding bodyfat is remarkably simple: When you eat fewer calories than your body needs on a daily basis, you’ll lose bodyfat because it becomes a major source of energy. As long as you keep your total caloric intake below the threshold for bodyweight maintenance, you can lose unwanted bodyfat even while maintaining a relatively higher carbohydrate intake.
Avoid Losing Muscle Mass

When calories drop whether from cutting carbs or from cutting any source of energy the risk is losing muscle. That’s because muscle growth and retention are strongly correlated with calorie surpluses. Maintaining an adequate carb intake (in addition to protein) while lowering your overall intake of calories helps prevent the loss of muscle mass, as carbs spare the breakdown of muscle tissue.

With that in mind, follow these guidelines to drop fat and get cut while enjoying a much higher carb intake than you might expect.

1 | Minimize Dietary Fat

When you follow a higher-carbohydrate diet to cut up, you must eliminate calories derived from dietary fat. There are two reasons for that. First, you have to create an energy deficit to spark fat burning. By eliminating as much dietary fat as possible, you’ll gain control over your caloric intake. Since many protein foods are also sources of dietary fat, you should emphasize very low-fat protein sources, such as egg whites, protein powders and turkey breast. Good seafood choices include flounder, tuna, hake, scallops and shrimp.

The second reason to avoid dietary fat concerns insulin. Insulin helps drive fatty acids from dietary fat into fat cells. With an extremely low-fat diet, the body is starved of fatty acids, making it difficult to gain fat as long as calories remain lower.

2 | Choose The Right Carbs

The best carbohydrates for controlling and shedding bodyfat are slow-burning carbs. Slow burners help sidestep insulin bursts. Instead of dramatically kicking up insulin levels which can cause fat storage slow-burning carbs take longer to digest. That favors muscle growth and retention without stimulating the body’s fat-storing machinery. Oatmeal, oat bran cereal, red beans, buckwheat noodles, buckwheat pancakes and red potatoes are some of the best slower-burning won’t-make-you-fat carbs around.

3 | Add Vegetables To The Mix

How can you get slow-burning carbs to digest even more slowly? One way is to consume plenty of vegetables, such as broccoli, cauliflower, cabbage, green beans, wax beans and asparagus. The fiber content of these vegetables can dramatically slow the passage of carbohydrates from the stomach into the intestines, where the carbs are absorbed. Moderating your insulin release will help you lean out your physique.

A good rule of thumb is to add one cup of vegetables for every cup of rice, pasta or potatoes you eat.

Although rice, pasta and potatoes don’t fit the bill as ideal slow-burning carbs, including the right amount of vegetables will slow down the absorption process, allowing for greater fat loss than when eating starchy carbs on their own. Plus, vegetables are filling and low in calories.

4 | Eat Complex Carbs In The Morning

Carbs are less likely to be deposited as bodyfat when you consume them in the morning, because blood sugar and glycogen levels tend to be lower at that time. Lower blood sugar and glycogen levels typically mean the carbs you eat will primarily be stored as muscle and liver glycogen, not bodyfat. For this reason, you can get away with eating more than your fair share of carbs at breakfast, say 75-100 grams (g). Again, emphasize slow-burning complex carbs, such as oatmeal, buckwheat pancakes and whole-grain breads.

5 | Limit Carbs Before Training

This may contradict our customary advice, but keep in mind that this diet plan is different from many we have given you over at Simplyshredded.com. With a high-carb approach to getting cut, you won’t need as many carbs before you work out. The trick here is to encourage your body to use fat as energy, instead of turning to preworkout carbs. When carbs are controlled before training, your body relies on bodyfat as a fuel reserve. The fewer carbs immediately before activity, the more likely you’ll tap additional bodyfat.

6 | Eat More Carbs After Your Workout 

Implementing point five ensures both an increase in fat burning and lower glycogen stores. When glycogen stores fall, carbs are rarely stored as bodyfat. Therefore, include 75-100 g of carbs at the meal following hard training to jump-start recovery and help drive amino acids from protein for muscle repair. Emphasize simple sugars such as dextrose, commonly found in workout shakes, at this time.

7 | Avoid Carbs At Night

When following a higher-carbohydrate diet to reduce bodyfat, glycogen levels begin to elevate as the day progresses. The closer your glycogen levels are to being “full,” the more readily carbohydrates are stored as bodyfat. For this reason, stick with lean protein and vegetables or a carb-free protein shake for your final meals of the day.

8 | Include Intense Cardio

Unless you have a tremendous metabolic rate, you’ll need cardio work to augment your progress. I recommend only high-intensity cardio to create the greatest calorie burn possible and to stimulate glycogen-storing enzymes. The harder you work, the more calories you’ll burn plus, you’ll increase the activity of glycogen synthase, the enzyme that stores carbohydrates as muscle glycogen. The more you can coax the body to store carbohydrates in muscle, the less likely it will store them as bodyfat.

Build up from your current level to performing cardio at least five days a week for 30-45 minutes. If you have a sluggish metabolic rate, you may need to do even more.
The Prescription

I recommend that bodybuilders using the high-carb approach set their daily carb intake at 1 1/2 g per pound of bodyweight and peg their protein at 1 g per pound, with as little dietary fat as possible. For a 200-pound athlete, that would mean 300 g of carbohydrates and 200 g of protein daily. A lot of bodybuilders will think it’s impossible to drop serious fat on 300 g of carbs a day, but that’s just carb phobia! Do the math: 300 g of carbs amounts to 1,200 calories and 200 g of protein is only 800 calories. That’s just 2,000 calories a day, give or take another 100-200 from naturally occurring fat found in the protein and carbs you’ll be eating.

Follow all the points I’ve outlined, and you will be shocked at how easy it is to get ripped on carbs.

Author: Chris Aceto
Website: Procardnutrition.com
COPYRIGHT 2008 Weider Publications
COPYRIGHT 2008 Gale, Cengage Learning