Hey Fam, announcement: I’m moving to Patreon soon — will still post about 4-5 articles per month with at least 1 open to the public. The rest will be for Patrons. I’m still trying to figure it out and I’m open to suggestions!
I loved this – when describing the two study diets, which differed markedly in carb content (10% vs. 53%), the authors said they were similar in energy, protein, and “FOOD PROFILE,” meaning low-processed, lower-glycemic foods.
Visceral adiposity and metabolic syndrome after very high-fat and low-fat isocaloric diets: a randomized controlled trial (Veum et al., 2016)
What happens when you give up industrial foods and start following a Hunger-free Diet (regardless of carbz)?
EVERYBODY LOSES WEIGHT
And le saturated fat? Industrial foods are the problem, not saturated fat. One group went from 48 to 31 grams per day (LFHC), the other group went from 42 to 81 (VLCHF): all metabolic parameters improved in both groups.
Even their livers shrank:
My only qualm: everyone lost a bit of muscle. NOT SURPRISING when you cut calories & protein and don’t exercise. Protein dropped by about ~25 grams in both groups. When you cut calories, you need to up protein or start lifting heavy shit otherwise you’ll lose muscle. The ketonez won’t help.
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Posted in Advanced nutrition, diet, Dietary fat, empty calories, fat, insulin, liver, muscle, Protein, strength
Tagged body composition, calories proper, carbs, empty calories, energy balance, fat, ketones, nutrition, protein
Is eating meat necessary? Optimal?
THE ANSWER MAY SURPRISE YOU
Hint: it’s more important to not eat processed refined junk foods.
Exhibit A. The BROAD study: a randomized controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease, or diabetes (Wright et al., 2017)
Tl;dr: it worked.
The longer version: it was a low-fat vegan diet supplemented with 50 ug B12 (methylcobalamin) daily.
“Participants were advised to eat until satiation.
We placed no restriction on total energy intake.
Participants were asked to not count calories.”
Posted in Advanced nutrition, diabetes, diet, empty calories, Energy balance, fat, mortality, Protein
Tagged body composition, carbs, mortality, nutrition, Paleo, processed food, protein
Petro just posted a brief article about acipimox & the insulin hypothesis. Similar to insulin’s forte, acipimox inhibits lipolysis. This leads to expansion of adipose tissue, and eventually, weight gain.
Acipimox acts on the same receptor as niacin and ketones, GPR109a. That is, all three of those agents inhibit lipolysis. We’ve discussed some of the implications of this on fuel partitioning HERE.
Posted in Advanced nutrition, empty calories, Energy balance, insulin, Ketosis, muscle, strength, TPMC
Tagged carbs, empty calories, energy balance, exercise, insulin, ketogenic, ketones, ketosis, muscle, nutrition
It started out as “lose weight without hunger on LCHF” and went all the way to “effortless fasting on keto.” Works for some and it might be true, but the same can be said for low fat diets! The key, I think, in both contexts, is simple: fewer processed & refined foods… something the Paleo movement got right, imo (although I still think many low-calorie sweeteners are way less unhealthy than HFCS & sugar).
1) add “good calories” like almonds to your diet and appetite spontaneously compensates by eating less other stuff: energy neutral
2) you don’t compensate for added “bad calories” like sugar-sweetened beverages: positive energy balance
3) remove bad calories from your diet and you don’t compensate by eating more other stuff: negative energy balance
Book: Good Calories, Bad Calories
Posted in Advanced nutrition, diabetes, diet, Dietary fat, empty calories, Energy balance, fat, fiber, gluten, insulin, muscle, Protein, sleep, TPMC, Trans fat
Tagged body composition, calories proper, carbs, diet, empty calories, energy balance, fat, insulin, ketogenic, ketones, ketosis, muscle, nutrition, obesity, Paleo, processed food, protein, soda, sugar, trans fat
Trigger warning? Maybe.
Disclaimer: I’m pro-LC (P<0.05), but not anti-LF because LF works better than LC for some people. And with the exception of things like keto for neurological issues, I think macros take a back seat to many other factors.
Myths: carbs cause insulin resistance (IR), diabetes, and metabolic syndrome. Carbs are intrinsically pathogenic. If a healthy person eats carbs, eventually they’ll get sick.
And the only prescription is more keto.
And of course all of this could’ve been prevented if they keto’d from the get-go.
Proponents of these myths are referring to regular food carbs, not limited to things like Oreo Coolattas (which would be more acceptable, imo). Taubes, Lustig, Attia, and many others have backed away from their anti-carb positions, yet the new brigade proceeds and has even upped the ante to include starvation. Because “LC = effortless fasting?”
Does this sound sane?
“No carbs ever,
no food often…
no one in their right mind would say lentils & beans cause diabetes
Posted in Advanced nutrition, circadian, diabetes, diet, Dietary fat, empty calories, Energy balance, Exercise, fat, fiber, Fish, Fructose, gluten, Grains, insulin, Ketosis, melatonin, mortality, muscle, Protein, sleep, smoking, strength, Sugar, Sun, TPMC
Tagged Atkins, calories, calories proper, carbs, circadian rhythm, diabetes, diet, empty calories, energy balance, exercise, fat, fiber, high fructose corn syrup, insulin, ketogenic, nutrition, obesity, protein, soda, sucrose, sugar, trans fat
Dr. Johnson’s recent paper is nothing short of a monster. They did a TON of experiments. Here, I only want to focus on one aspect.
The insulin-obesity hypothesis in a nutshell (very oversimplified): more insulin = more fat mass and vice versa.
I know I know, it was mice fed standard rodent chow, but also included models relevant to human biology like reduced insulin and caloric restriction, which may reflect certain aspects of ketogenic diets and intermittent fasting… and some of the results actually do reflect what happens to humans. Some.
Posted in Advanced nutrition, diet, empty calories, Energy balance, insulin, Ketosis, Leptin, TPMC
Tagged body composition, calories, carbs, diet, energy balance, energy expenditure, insulin, ketogenic, nutrition, obesity
Brief background: the notorious Ebbeling study of 2012 showed an apparent metabolic advantage of a ketogenic diet. After losing some weight, participants were assigned to low fat (LF), low GI, or ketogenic diets. As expected, energy expenditure (EE) declined in all groups after weight loss.
Posted in Advanced nutrition, diet, Dietary fat, empty calories, Energy balance, fat, fiber, insulin, Ketosis, microbe, microbiome, microbiota, muscle, TPMC
Tagged body composition, carbs, diet, empty calories, energy balance, fat, fiber, insulin, ketogenic, ketones, ketosis, microbiota, Paleo, prebiotics, probiotics, processed food
…but it isn’t dead, imo, because that would be really hard to do. Like, seriously.
side note: please consider the modern views of Taubes, Lustig, Gardner, Attia, and others on Carbs™. They’re less “Carbs-cause-obesity, keto-for-all, etc.,” and more thinking it might not be Carbs™ per se, but rather processed and refined foods. And #context… And I tend to agree at the moment (nuances and caveats are subject to change, as more evidence accumulates).
disclaimer: I haven’t seen the full text of Hall’s recent study, but that’s not really relevant to what I want to discuss. In other words, I don’t think the full text will provide any additional details on this particular point.
Tl;dr: this study was not designed to prove or disprove metabolic advantage or the insulin-obesity hypothesis.
It’s in the study design: four weeks of low fat followed by four weeks of low carb. We KNOW that weight loss slows over time (especially if calories are controlled, as they were in this study). It has to do with the order of treatments.
Weight loss-slowing over time in the Minnesota Experiment:
Posted in Advanced nutrition, diabetes, diet, Dietary fat, empty calories, Grains, insulin, Ketosis, Leptin, Protein, sleep, Sun, TPMC
Tagged calories, carbs, diet, empty calories, energy balance, fiber, grains, insulin, ketogenic, ketones, ketosis, leptin, nutrition, obesity, Paleo, processed food, protein, sugar, trans fat
The history of low fat diets is riddled with crappy low fat food-like products.
Food quality matters.
Free full article on Patreon! <- link
Take a group of obese people and assess insulin sensitivity however you like: some researchers demand nothing less than a hyperinsulinemic-euglycemic clamp (Gold Standard), others are OK with insulin levels during an oral glucose tolerance test.
Next, divide the people up based on this — there are a few ways you can do it. You can: take the top half vs. the bottom half (a method which includes everyone); take the top third vs. bottom third (excluding the middle third); take the top quarter vs. bottom quarter (excluding the middle 50%), etc.
THIS MATTERS because in referencing this topic, many people claim most obese are insulin resistant. They may be more insulin resistant than lean people, but even within obese people, there’s a spectrum, and the spectrum matters in this #context.
Posted in Advanced nutrition, diabetes, diet, Dietary fat, empty calories, Energy balance, fat, fiber, insulin, Ketosis, Protein, Sugar
Tagged Atkins, body composition, calories proper, carbs, diet, energy balance, fat, insulin, ketogenic, nutrition, processed food, protein, sugar
So the theory goes: high carb meal -> blood glucose spike -> insulin spikes a little too hard -> hypoglycemia -> hunger, so you eat to replenish blood glucose.
In the original theory of hangry, hypoglycemia was a core component, although as Jane Plain pointed out, it could be the relative, not absolute levels of blood glucose that count (&/or free fatty acids, but that’s a story for another day). This could be true, in part because:
1) symptoms of hypoglycemia rarely correlate with actual hypoglycemia;
2) many episodes of actual hypoglycemia are asymptomatic; and
3) hunger isn’t even one of the main symptoms of hypoglycemia.
Tl;dr: hangry might be a real phenomenon, but there are little/no data to support it, and much to the contrary.
The low carb brigade says “LCHF = no hangry.”
Turns out, the same can be said by the high carb brigade (in some contexts), so does it really matter? (see below)
What we know: obese insulin resistant patients undergo a spontaneous reduction in appetite upon initiating a carbohydrate-restricted diet. FACT (P<0.05). Low carb, high protein meals also induce more satiety than high carb meals in acute scenarios…
Imho, hunger and satiety are complicated biological phenomena that can’t be so easily simplified into cute concepts like “hangry.”
Posted in Advanced nutrition, diet, empty calories, Energy balance, insulin, Protein
Tagged carbohydrates, carbs, insulin, ketogenic, ketosis, nutrition, protein