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Getbig Main Boards => Gossip & Opinions => Topic started by: IroNat on November 17, 2023, 06:08:27 AM
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Too many carbs (basically sugars) in the diet messes with the hunger reflex because it causes excess insulin secretion by the pancreas.
These severe fluctuations of insulin cause big swings in blood glucose which activates the hunger reflex.
Excess glucose is readily stored as fat in the body.
"Chinese Food Syndrome".
The "Chinese Food Syndrome" is when you stuff yourself with Chinese food (loaded with carbs) to bursting and then you are hungry two hours later.
Fat people eat a high carb diet so they are hungry all the time.
The recommended Western Diet is high carbs (60% carbs).
It's a cheap way to eat because carbs are cheap. Protein is expensive.
Drop the carbs way, way down (50 grams or less per day). Eat low carb, high fat, moderate protein.
Now, f*ck off.
(https://c.tenor.com/_QQtoR61dMsAAAAC/scientist-science.gif)
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While people certainly eat too many carbs 50g a day is ridiculous and for most unsustainable.
200 calories of carbs
500-600 Calories of Protein
Then what? Do you load up on cheese?
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50 grams of carbs per day LOL
Who invents these numbers?
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it's all about discipline
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Lol!!!! People are fat because they EAT LIKE PIGS!!!! Have you ever seen a fat person eat???
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50 grams of carbs? Is that even feasable? I eat something like 300g at least on a desk job and stay lean.
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Lol!!!! People are fat because they EAT LIKE PIGS!!!! Have you ever seen a fat person eat???
only in the movies.
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While people certainly eat too many carbs 50g a day is ridiculous and for most unsustainable.
200 calories of carbs
500-600 Calories of Protein
Then what? Do you load up on cheese?
Fatty meats, avocados, healthy oils, whole eggs, butter, nuts, cheese if no carbs, etc.
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50 grams of carbs? Is that even feasable? I eat something like 300g at least on a desk job and stay lean.
Typical recommended Western Diet which eventually causes Type 2 diabetes and obesity.
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Lol!!!! People are fat because they EAT LIKE PIGS!!!! Have you ever seen a fat person eat???
Yes they do.
Pigs are known for eating just about anything.
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Yes they do.
Pigs are known for eating just about anything.
Not only that but look at the amount of calories, fat people are known to eat 10,000 to 15,000 calories a day, easily (think 2 large pizzas with 2 liter coke for breakfast, later going to the all you can eat Chinese buffet and pig out, later get some mcdonalds or wendys, later pig out on ice cream, and this goes on and on)
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This is the answer to the question, "Why am I fat?" not "How do I look like Arnold in 1974".
What it comes down to is removing sugars, and foods that are quickly converted to glucose, from your diet.
Do not eat:
Bread
Flour products
Grains (rice, cereal, oatmeal, etc.)
Fruit
Juices
High carb plants (potatoes, squash, etc.)
Seed oils (inflammatory)
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Not only that but look at the amount of calories, fat people are known to eat 10,000 to 15,000 calories a day, easily (think 2 large pizzas with 2 liter coke for breakfast, later going to the all you can eat Chinese buffet and pig out, later get some mcdonalds or wendys, later pig out on ice cream, and this goes on and on)
Yes, and notice all those foods you listed are carbs which mess with the hunger reflex for reasons stated previously.
So, blaming it on lack of willpower is not the solution.
It's really more like being an addict who needs a fix.
A result of eating foods that constantly activate the hunger reflex.
For fat people, food is their drug.
You have to curb the hunger reflex so they are not always hungry.
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Yes, and notice all those foods you listed are carbs which mess with the hunger reflex for reasons stated previously.
So, blaming it on lack of willpower is a symptom. It's really more like being an addict who needs a fix.
A result of eating foods that constantly activate the hunger reflex.
For fat people, food is their drug.
Yes that's true they eat TONS of carbs but also their appetite is literally insatiable, also they eat tons of proteins and fats
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(https://static1.bigstockphoto.com/7/9/1/large1500/197872060.jpg)
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Yes that's true they eat TONS of carbs but also their appetite is literally insatiable, also they eat tons of proteins and fats
The protein and fat are along for the ride but the carbs keep the hunger cycle repeating so the cycle has to be broken.
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(https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQSHpe2eP5azO4o4gGsaldKTP31A_jA7FbXIg&usqp=CAU)
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The protein and fat are along for the ride but the carbs keep the hunger cycle repeating so the cycle has to be broken.
In all fairness, they suffer from severe depression and they need tons of food to cope
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(https://static1.bigstockphoto.com/7/9/1/large1500/197872060.jpg)
He can fix himself by not eating the bun, fries, pizza and sugary condiments like ketchup.
And no soft drinks made with sugars.
He can eat the burger patty and greens as much as he wants. He will get full and remain satiated.
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In all fairness, they suffer from severe depression and they need tons of food to cope
This is only a solution to the fat but may help the depression also.
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Move around, lift weights and don’t over-consume calories where you’re putting on lots of fat. It ain’t rocket science. High carb, low carb, it doesn’t fucking matter. Hit your protein numbers and you’ll feel fuller
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Move around, lift weights and don’t over-consume calories where you’re putting on lots of fat. It ain’t rocket science. High carb, low carb, it doesn’t fucking matter. Hit your protein numbers and you’ll feel fuller
That's like telling a heroin addict to move around, lift weights and don't over-consume heroin.
Good luck over-coming the craving for heroin.
Fat people are food addicts. Until you cure the craving to eat they will remain fat.
Oprah is a food addict. A yo-yo dieter. Always dieting and then regaining the weight.
Dropping the carbs, eating moderate protein and high fat will satiate their desire to eat for the reasons stated in my initial post.
It's all about insulin and glucose levels.
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I am on (typically) 100g protein/200gcarbs/100g fat a day. Weight stays constant, have enough energy for aerobics (running, cycling) and feel full. Total calorie intake hovers between 2000-2200 a day.
A 50g carb level is ridiculous.
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That's like telling a heroin addict to move around, lift weights and don't over-consume heroin.
Good luck over-coming the craving for heroin.
Fat people are food addicts. Until you cure the craving to eat they will remain fat.
Dropping the carbs, eating moderate protein and high fat will satiate their desire to eat for the reasons stated in my initial post.
It's all about insulin and glucose levels.
Low carb zealot much? You’re trying to pinpoint one thing where it’s a myriad of things. It’s not just “carbs are bad”, bucko.
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Low carb zealot much?
It's science.
Insulin and glucose levels rule the hunger reflex.
Do some research.
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I am on (typically) 100g protein/200gcarbs/100g fat a day. Weight stays constant, have enough energy for aerobics (running, cycling) and feel full. Total calorie intake hovers between 2000-2200 a day.
A 50g carb level is ridiculous.
Restricting calories definitely works to control bodyweight but it takes will-power and discipline.
Addicts have none so it doesn't work for them.
This is why The Biggest Losers usually always regain the weight they lost on the show.
The methods used on the show (starvation and excessive exercise) are not sustainable. They are painful.
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It's science.
Insulin and glucose levels rule the hunger reflex.
Do some research.
What’s your opinion on all of the studies that show there’s no difference in a higher fat diet vs. a higher carb when calories are equal?
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Restricting calories definitely works to control bodyweight but it takes will-power and discipline.
Addicts have none.
First it was carbs. Now it’s will power. What else is it?
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What’s your opinion on all of the studies that show there’s no difference in a higher fat diet vs. a higher carb when calories are equal?
This is true but you will always be hungry on the carb version.
That is why it is not a sustainable weight loss strategy.
This is why Americans have a 70% obesity rate.
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First it was carbs. Now it’s will power. What else is it?
Go back and re-read my initial post to understand.
If you observe really fat people they have a addictive relationship to food like a drug addict.
A heroin addict craves the drug and cannot stop. Really fat people are the same with food.
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Post your most recent glucose, a1c, and cholesterol and I’ll do mine. Lowest in each category is the champion of Getbig. “Do your research” oh brother!
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It's science.
Insulin and glucose levels rule the hunger reflex.
Do some research.
Part but not all
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8280794/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8280794/)
"Combined mechano‐ and chemoreceptors, peripherally released peptide hormones and neural pathways provide feedback to the brain to determine sensations of hunger (increase energy intake) or satiation (cessation of energy intake) and regulate the human metabolism."
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Go back and re-read my initial post to understand.
If you observe really fat people they have a addictive relationship to food like a drug addict.
A heroin addict craves the drug and cannot stop. Really fat people are the same with food.
I did. “Will power” was not mentioned. The average person also greatly under-consumes protein and fiber which are both very satiating and helps blunt this so called insulin boogie man of yours. Do your research.
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Post your most recent glucose, a1c, and cholesterol and I’ll do mine. Lowest in each category is the champion of Getbig. “Do your research” oh brother!
Not relevant.
This is about fat and how to stop being obese.
You seem to be taking this personally. Are you obese?
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Not relevant.
This is about fat and how to stop being obese.
You seem to be taking this personally. Are you obese?
Nope. Im in a lot better shape than you. You just seem smug about the topic
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It’s pretty obvious from Rambone’s pic that he has his training and nutrition on fucking POINT.
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Nope. Im in a lot better shape than you. You just seem smug about the topic
I am not being smug and commend you for being fit.
You can be slim on a high carb diet if you keep calories in check but that takes discipline.
Food addicts don't have it. Really fat people are addicted to food.
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It’s pretty obvious from Rambone’s pic that he has his training and nutrition on fucking POINT.
I thought that was a pic of Bhanky.
Looking good, Rambone.
I looked like that at 25 when I was training like a madman.
Now, I am 65 and trying to hold on to whatever I've still got.
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I am not being smug and commend you for being fit.
You can be slim on a high carb diet if you keep calories in check but that takes discipline.
Food addicts don't have it. Really fat people are addicted to food.
So we went from carbs are bad to will power to food addiction. The narrative keeps changing like climate change. I’m forced to eat more carbs just to maintain my body weight thanks to having some lean muscle mass eating up glucose. Like I said before, move around, weight train, dont be a piece of shit, don’t over-consume calories and hit some protein and fiber goals to feel satiated. It’s not just the carbs. The majority of it is the tasty, convenient calories and a lack of exercise. I wouldn’t call every obese person a “food addict”
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I thought that was a pic of Bhanky.
Looking good, Rambone.
I looked like that at 25 when I was training like a madman.
Now, I am 65 and trying to hold on to whatever I've still got.
Thanks, but get your peepers checked!
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I’m consuming 400 grams of carbs a day minimum, but I’d imagine I can’t get away with that forever, and will probably resort to moderate carbs and fat and high protein in my older age. The goal would be to retain as much strength and lean muscle as possible. I just don’t think we can pin the obesity problem on a single macronutrient
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I’m consuming 400 grams of carbs a day minimum, but I’d imagine I can’t get away with that forever, and will probably resort to moderate carbs and fat and high protein in my older age. The goal would be to retain as much strength and lean muscle as possible. I just don’t think we can pin the obesity problem on a single macronutrient
It comes down to calories in/calories out.
Now, how do you keep fatties from over-eating?
1) Make them feel hungry all the time on a calorie restrictive diet.
2) Satiate their hunger on a low carb, high fat, moderate protein diet.
3) Give them Ozempic or amphetamines.
4) Fill in the blank
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It comes down to calories in/calories out.
Now, how do you keep fatties from over-eating?
1) Make them feel hungry all the time on a calorie restrictive diet.
2) Satiate their hunger on a low carb, high fat, moderate protein diet.
3) Give them Ozempic or amphetamines.
4) Fill in the blank
But they’re helpless food addicts, so I think we should just take them off welfare and let them die off. I’ll stack them outside the ol’ Italian church with you. I can list a ton of things, but if they have zero will power, they can go fuck themselves.
If I was fat with a sliver of will power, I’d fast until lunch, eat in a 6-8 hour window, weight train 2 times a week because I’m lazy, do some walking and consume a high protein, moderate fat, low carb diet with some fiber. I’d drink some metamucil during a meal if I had to. Only home cooked meals. Nothing lying around the house that’s tasty, calorie dense and easily accessible. Also, I wouldn’t grocery shop while hungry. Drink only water or seltzer drinks. Maybe a sugar free Tang every Friday night with the boys while watching “A Cut Above” starring Jason and Kerry Cutler
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Fatty meats, avocados, healthy oils, whole eggs, butter, nuts, cheese if no carbs, etc.
Do you eat the butter and drink the oil by themselves?
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Too many carbs (basically sugars) in the diet messes with the hunger reflex because it causes excess insulin secretion by the pancreas.
These severe fluctuations of insulin cause big swings in blood glucose which activates the hunger reflex.
Excess glucose is readily stored as fat in the body.
"Chinese Food Syndrome".
The "Chinese Food Syndrome" is when you stuff yourself with Chinese food (loaded with carbs) to bursting and then you are hungry two hours later.
Fat people eat a high carb diet so they are hungry all the time.
The recommended Western Diet is high carbs (60% carbs).
It's a cheap way to eat because carbs are cheap. Protein is expensive.
Drop the carbs way, way down (50 grams or less per day). Eat low carb, high fat, moderate protein.
Now, f*ck off.
(https://c.tenor.com/_QQtoR61dMsAAAAC/scientist-science.gif)
This is precisely why most people aren't successful in the long run. My clientele consists of mostly the everyday person. I have over 100 clients and I can tell you that most people don't succeed for a couple of reasons. Unrealistic expectations, too restrictive of a "diet". If you set someone up on some thing that restrictive, again, it's a sure fail. Once you start to over complicate the process, it's over.
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The reason why you lose calories on low carbs is because you eat less calories. Get a calorie counting app like LOSE IT and see the fact of what I wrote. Granted if you have sugar issues you shouldn't eat a lot of carbs. So many have sugar issues because they are out of shape, high visceral/ subcutaneous fat and have developed metabolic pre diabetic issues. For them eating a lot of carbs is a real problem. Many good healthy distance runners eat a high carb diet before a race. Another point is going on a real low carb diet you shed water too giving the illusion of losing weight.
I think the way to go is moderation. Extremes in protein or low carbs isn't healthy. Try the free LOSE IT app on your phone and start recording what you eat. I lost weight quickly using it. The best part of the app is it is very generous with the calories they give you for doing a cadio activity or lifting. Maybe too generous but it keeps the diet manageable.
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This is precisely why most people aren't successful in the long run. My clientele consists of mostly the everyday person. I have over 100 clients and I can tell you that most people don't succeed for a couple of reasons. Unrealistic expectations, too restrictive of a "diet". If you set someone up on some thing that restrictive, again, it's a sure fail. Once you start to over complicate the process, it's over.
As you know, setting up, a diet is easy. The hard part is execution. A diet that low in carbs is gonna have a next to zero adherence rate. Sooner or later, the dieter will ask “Why am I doing this. I only live once.”
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When i competed i gained muscle while getting leaner on 250g Plus protein and never under 400gr of carbs. Fats were the least i could use. It worked with me. If i reduced carbs i got flat and catabolic.
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The reason why you lose calories on low carbs is because you eat less calories. Get a calorie counting app like LOSE IT and see the fact of what I wrote. Granted if you have sugar issues you shouldn't eat a lot of carbs. So many have sugar issues because they are out of shape, high visceral/ subcutaneous fat and have developed metabolic pre diabetic issues. For them eating a lot of carbs is a real problem. Many good healthy distance runners eat a high carb diet before a race. Another point is going on a real low carb diet you shed water too giving the illusion of losing weight.
I think the way to go is moderation. Extremes in protein or low carbs isn't healthy. Try the free LOSE IT app on your phone and start recording what you eat. I lost weight quickly using it. The best part of the app is it is very generous with the calories they give you for doing a cadio activity or lifting. Maybe too generous but it keeps the diet manageable.
And you take out a lot of fat calories in the process. Almost all high calorie fun foods, Pizza, Ice Cream, Cake, Cookies, French Fries etc are high in both carbs and fat.
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i'm able to maintain 6-8% on mickey d's and pizza slut easy-peasy no problems 8)
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i'm able to maintain 6-8% on mickey d's and pizza slut easy-peasy no problems 8)
Pizza Hut still exists?
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As you know, setting up, a diet is easy. The hard part is execution. A diet that low in carbs is gonna have a next to zero adherence rate. Sooner or later, the dieter will ask “Why am I doing this. I only live once.”
I don't set people up "diets". I use a calculation based on their body type using either Harris Benedict or Mifflin but mostly Mifflin because IMO, it's the most accurate. My program is set up to make the execution easy and sustainable. I designed the program to help create habits to not set them up for failure. Once you start going the "bodybuilding" type of regimen route, you lose them and eventually fail. Sure, they'll lose weight in the beginning for a couple of months but it's not sustainable.
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I think Hanky should go on IronNat's diet. I think it would help his physique, his mental state, and his Crohn's.
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I have been eating 0g to 20g carbs per day four years in a row, for health reasons having nothing to do with body weight.
My health now is the best it has been my entire life. I look and feel great and strong, and people keep telling me I look younger now than I did years ago.
It may not be for everybody, but for me it has been the most sustainable, satiating, delicious, fun, liberating, safest, healthiest diet I've ever tried. And I have tried many diets over the years, all unsustainable except for this one.
To me this is no longer a diet, but a lifestyle.
For the first time too, I have been able to lose lots of body fat and keep it off long term. I had gotten in bodybuilding competition shape eating lots of carbs many times before, but it was always unsustainable. I would gain all the body fat back plus more in less than a year. That's no longer the case for the first time in my life.
To each their own. Just find a way of eating that works for you and gives you the results you want and need.
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Fatty meats, avocados, healthy oils, whole eggs, butter, nuts, cheese if no carbs, etc.
Heart attack city.
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Heart attack city.
That's the old way of thinking, based on flawed studies, corruption, and fraud. It's actually sugar and other carbs that cause heart disease:
50 Years Ago, Sugar Industry Quietly Paid Scientists To Point Blame At Fat
In the 1960s, the sugar industry funded research that downplayed the risks of sugar and highlighted the hazards of fat, according to a newly published article in JAMA Internal Medicine.
The article draws on internal documents to show that an industry group called the Sugar Research Foundation wanted to "refute" concerns about sugar's possible role in heart disease. The SRF then sponsored research by Harvard scientists that did just that. The result was published in the New England Journal of Medicine in 1967, with no disclosure of the sugar industry funding.
https://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat
Sugar Industry and Coronary Heart Disease Research
Early warning signals of the coronary heart disease (CHD) risk of sugar (sucrose) emerged in the 1950s. We examined Sugar Research Foundation (SRF) internal documents, historical reports, and statements relevant to early debates about the dietary causes of CHD and assembled findings chronologically into a narrative case study. The SRF sponsored its first CHD research project in 1965, a literature review published in the New England Journal of Medicine, which singled out fat and cholesterol as the dietary causes of CHD and downplayed evidence that sucrose consumption was also a risk factor. The SRF set the review’s objective, contributed articles for inclusion, and received drafts. The SRF’s funding and role was not disclosed. Together with other recent analyses of sugar industry documents, our findings suggest the industry sponsored a research program in the 1960s and 1970s that successfully cast doubt about the hazards of sucrose while promoting fat as the dietary culprit in CHD. Policymaking committees should consider giving less weight to food industry–funded studies and include mechanistic and animal studies as well as studies appraising the effect of added sugars on multiple CHD biomarkers and disease development.
https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2548255
Dr. Paul Mason - 'The corrupt history of the food pyramid'
I've been eating the fattiest of red meat, fatty dairy, egg yolks, bacon, and butter daily for four years, and all my heart health markers have improved. That's because I eat very little to no carbs anymore.
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I've been eating the fattiest of red meat, fatty dairy, egg yolks, bacon, and butter daily for four years, and all my heart health markers have improved. That's because I eat very little to no carbs anymore.
Heart attack city. I hope you're young.
Why are you abusing your body like this?
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Heart attack city. I hope you're young.
Why are you abusing your body like this?
Trolling much? :D
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Who in the fuck do you think you are calling fat?
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I tried to save them, Loco, but they won't listen.
F*ck 'em.
(https://3.bp.blogspot.com/-hsOve8MP-dQ/V5JqyuxlugI/AAAAAAAADac/Q4iBuhult0QYd1aFdndFUD2-2Q63WQ3mACLcB/s1600/Jesus%2BArrest%2BGarden.jpg)
:D
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I tried to save them, Loco, but they won't listen.
F*ck 'em.
(https://3.bp.blogspot.com/-hsOve8MP-dQ/V5JqyuxlugI/AAAAAAAADac/Q4iBuhult0QYd1aFdndFUD2-2Q63WQ3mACLcB/s1600/Jesus%2BArrest%2BGarden.jpg)
:D
Most of us prefer death rather than having to listen to diet gurus.
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I tried to save them, Loco, but they won't listen.
F*ck 'em.
(https://3.bp.blogspot.com/-hsOve8MP-dQ/V5JqyuxlugI/AAAAAAAADac/Q4iBuhult0QYd1aFdndFUD2-2Q63WQ3mACLcB/s1600/Jesus%2BArrest%2BGarden.jpg)
:D
;D
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I tried to save them, Loco, but they won't listen.
F*ck 'em.
(https://3.bp.blogspot.com/-hsOve8MP-dQ/V5JqyuxlugI/AAAAAAAADac/Q4iBuhult0QYd1aFdndFUD2-2Q63WQ3mACLcB/s1600/Jesus%2BArrest%2BGarden.jpg)
:D
Jesus was big into bread.
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Most of us prefer death rather than having to listen to diet gurus.
Personally, I don't listen to diet gurus either. I listen to MDs and PHDs such as Dr. Westman, Dr. Paul Mason, Dominic P D'Agostino, etc.
I listen to and follow this guy the most: Dr. Eric Westman, professor of medicine at Duke University is board certified in Internal Medicine and Obesity Medicine and has a Master’s Degree in clinical research, with over 90 peer-reviewed publications to his name.
He has used a very meat heavy, keto diet for over 20 years to help thousands of patients at Duke University's keto clinic lose body fat, reverse type 2 diabetes, pre-diabetes, insulin resistance, hypertension, GERD, PCOS, fatty liver, and other conditions.
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Jesus was big into bread.
And fish, and lamb.
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The problem with sugar is that there is limited storage space in the form of glycogen. So fat fvcks who never exercise have no place to put the excess and it ends up staying in the blood while fat gets stored in the adipose tissue. The end result is chronic high blood sugar, which eventually leads to health problems.
It’s not a problem for those who exercise and have some dietary discipline.
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I stay in my caloric range to maintain bodyweight...
Pasta, bread, sandwiches, cereals, etc...
Also, meat, rice, eggs, milk, apples...
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Heart attack city. I hope you're young.
Why are you abusing your body like this?
You're joking right? Don't you get it, carbs are the culprit
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You're joking right? Don't you get it, carbs are the culprit
IroNat, does it greatly concern you that Pamith is in agreement with you? He lives among the roaches for Christ’s sake!
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Is there a sport in which having depleted glycogen stores is preferable to full ones?
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Is there a sport in which having depleted glycogen stores is preferable to full ones?
(https://i.ytimg.com/vi/6X_2Ibsw-7U/maxresdefault.jpg)
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Keto/Carnivore cultists be like
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Keto/Carnivore cultists be like
Would love to see robcguns rain down punches on his fat fucking GH nose. Social media whores need to be beaten to death
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I think we need to put up pictures of the ones supporting their stance on diets. It will never work because the drug guys will say look at me when they know they look like absolute shit without the drug assist.
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A diet high in saturated fats is just asking for problems.
Old way of thinking, based on flawed studies dependent on food questionnaires, corruption, and fraud.
SFA = saturated fatty acid
CVD = cardiovascular disease
CHD = coronary heart disease
Journal of the American Heart Association
Dietary Fatty Acids, Macronutrient Substitutions, Food Sources and Incidence of Coronary Heart Disease
This observational study found no strong associations of total fatty acids, SFAs, monounsaturated fatty acids, and polyunsaturated fatty acids, with incident CHD. By contrast, we found associations of SFAs with CHD in opposite directions dependent on the food source.
https://www.ahajournals.org/doi/full/10.1161/JAHA.120.019814
Journal of the American College of Cardiology
Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations
The dietary recommendation to reduce intake of SFAs without considering specific fatty acids and food sources is not aligned with the current evidence base. As such, it may distract from other more effective food-based recommendations, and may also cause a reduction in the intake of nutrient-dense foods (e.g., dairy, unprocessed meat) that may help decrease not only the risk of CVD, type 2 diabetes, and other noncommunicable diseases, but also malnutrition, deficiency diseases, and frailty, particularly among “at-risk” groups.
https://www.jacc.org/doi/10.1016/j.jacc.2020.05.077
U.S. National Institutes of Health's National Library of Medicine
Dietary Saturated Fats and Health: Are the U.S. Guidelines Evidence-Based?
Multiple reviews of the evidence have demonstrated that a recommendation to limit consumption of saturated fats to no more than 10% of total calories is not supported by rigorous scientific studies. Importantly, neither this guideline, nor that for replacing saturated fats with polyunsaturated fats, considers the central issue of the health effects of differing food sources of these fats. The 2020 DGAC review that recommends continuing these recommendations has, in our view, not met the standard of “the preponderance of the evidence” for this decision.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8541481/
The British Medical Journal
Association of carbohydrate and saturated fat intake with cardiovascular disease and mortality in Australian women[/b]
In middle-aged Australian women, moderate carbohydrate intake (41.0%–44.3% of TEI) was associated with the lowest risk of CVD, without an effect on total mortality. Increasing saturated fat intake was not associated with CVD or mortality and instead correlated with lower rates of diabetes, hypertension and obesity.
https://heart.bmj.com/content/108/12/932
CR = carbohydrate restricted diet
LF = low fat diet
U.S. National Institutes of Health's National Library of Medicine
Low carbohydrate diets improve atherogenic dyslipidemia even in the absence of weight loss
A recent report of Krauss et al. (AJCN, 2006) separates the effects of weight loss and carbohydrate restriction. They clearly confirm that carbohydrate restriction leads to an improvement in atherogenic lipid states in the absence of weight loss or in the presence of higher saturated fat. In distinction, low fat diets seem to require weight loss for effective improvement in atherogenic dyslipidemia.
Compared to weight loss on a LF diet, the high saturated fat CR diet with no weight loss resulted in better improvements in LDL peak size, TAG, HDL, and the ratios total cholesterol/HDL and apoB/ApoA-1, that is, the effects are not equivalent; CR is significantly better than weight loss in the presence of LF for atherogenic dyslipidemia.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1488852/
The American Journal of Clinical Nutrition
Effects of a low-carbohydrate diet on insulin-resistant dyslipoproteinemia—a randomized controlled feeding trial
A low-carbohydrate diet, high in saturated fat, improved insulin-resistant dyslipoproteinemia and lipoprotein(a), without adverse effect on LDL cholesterol. Carbohydrate restriction might lower CVD risk independently of body weight
https://ajcn.nutrition.org/article/S0002-9165(22)00119-8/fulltext
U.S. National Institutes of Health's National Library of Medicine
Separate effects of reduced carbohydrate intake and weight loss on atherogenic dyslipidemia
With the 26%-carbohydrate diet, lipoprotein changes with the higher saturated fat intakes were not significantly different from those with the lower saturated fat intakes, except for LDL cholesterol, which decreased less with the higher saturated fat intake because of an increase in mass of large LDL.
https://pubmed.ncbi.nlm.nih.gov/16685042/
Fat is the most calorie dense food there is.
And that is a very good thing, because it easily gets you to your daily caloric and nutritional needs with far less food volume. Fat, especially animal saturated fat, is far more satiating than carbs, making it more difficult to overconsume.
Unlike carbs, fat is also essential as it contains highly bioavailable essential fatty acids, fat soluble vitamins, and dietary cholesterol, all necessary for optimal health.
KD = Ketogenic Diet
Manipulation of Dietary Intake on Changes in Circulating Testosterone Concentrations
For the hormonal system to function optimally, fat becomes an important macronutrient as it’s the backbone for steroid hormone production [81].
Cholesterol, a dietary fat component, is one of the building blocks for testosterone production [81]. Considering that high-fat diets (HFD) increase cholesterol levels, increases in dietary fat consumption have been suggested to potentially result in an increase in testosterone production [85].
It has been suggested that increases in testosterone concentrations resulting from a KD are related to the high dietary intake of cholesterol [88].
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8538516/
And of the three macronutrients, fat has the lowest impact on blood glucose and insulin levels.
(https://childrenwithdiabetes.com/wp-content/uploads/EffectsOfNutrientsOnBGOverTime-Tandem.png)
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Is there a sport in which having depleted glycogen stores is preferable to full ones?
There appears to be no difference in glycogen depletion/repletion between high carb (HC) and low carb (LC) athletes. The human body can make more than enough glucose from glycerol (fat), lactate, and amino acids to replenish glycogen stores as needed.
Metabolic characteristics of keto-adapted ultra-endurance runners
Many successful ultra-endurance athletes have switched from a high-carbohydrate to a low-carbohydrate diet, but they have not previously been studied to determine the extent of metabolic adaptations.
Despite these marked differences in fuel use between LC and HC athletes, there were no significant differences in resting muscle glycogen and the level of depletion after 180 min of running (-64% from pre-exercise) and 120 min of recovery (-36% from pre-exercise).
Compared to highly trained ultra-endurance athletes consuming an HC diet, long-term keto-adaptation results in extraordinarily high rates of fat oxidation, whereas muscle glycogen utilization and repletion patterns during and after a 3 hour run are similar.
https://pubmed.ncbi.nlm.nih.gov/26892521/
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Finally, the most complex unanswered question since the dawn of mankind has been answered.
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There appears to be no difference in glycogen depletion/repletion between high carb (HC) and low carb (LC) athletes. The human body can make more than enough glucose from glycerol (fat), lactate, and amino acids to replenish glycogen stores as needed.
Metabolic characteristics of keto-adapted ultra-endurance runners
Many successful ultra-endurance athletes have switched from a high-carbohydrate to a low-carbohydrate diet, but they have not previously been studied to determine the extent of metabolic adaptations.
Despite these marked differences in fuel use between LC and HC athletes, there were no significant differences in resting muscle glycogen and the level of depletion after 180 min of running (-64% from pre-exercise) and 120 min of recovery (-36% from pre-exercise).
Compared to highly trained ultra-endurance athletes consuming an HC diet, long-term keto-adaptation results in extraordinarily high rates of fat oxidation, whereas muscle glycogen utilization and repletion patterns during and after a 3 hour run are similar.
https://pubmed.ncbi.nlm.nih.gov/26892521/
Marathons are run at about 80% VO2 max. 5Ks at about 95%. 64% is jogging. They know that. The study is a fraud.
“Methods: Twenty elite ultra-marathoners and ironman distance triathletes performed a maximal graded exercise test and a 180 min submaximal run at 64% VO2max on a treadmill to determine metabolic responses.”
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IroNat, does it greatly concern you that Pamith is in agreement with you? He lives among the roaches for Christ’s sake!
I find this most peculiar indeed.
Here I am trying to start arguments on Getbig and this happens.
(https://media1.tenor.com/images/1599f47c41fa5bd12927f29ba817cb67/tenor.gif?itemid=14824303)
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I think we need to put up pictures of the ones supporting their stance on diets. It will never work because the drug guys will say look at me when they know they look like absolute shit without the drug assist.
Insert pic of Bhanky below:
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Lol!!!! People are fat because they EAT LIKE PIGS!!!! Have you ever seen a fat person eat???
Exactly! I eat whatever I want. I'm actually looser on my diet more then ever in my life, at 46yrs old. I just finally trained myself after all these years to have portion control. Ate Buffalo chicken pizza last night. In my 20's, I would have ate the whole pizza. I ate a couple last night and was good. 50 grams of carbs a day is ridiculous
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i'm able to maintain 6-8% on mickey d's and pizza slut easy-peasy no problems 8)
Yeah you have a fast metabolism. You've been a tiny tit your whole life too.
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Exactly! I eat whatever I want. I'm actually looser on my diet more then ever in my life, at 46yrs old. I just finally trained myself after all these years to have portion control. Ate Buffalo chicken pizza last night. In my 20's, I would have ate the whole pizza. I ate a couple last night and was good. 50 grams of carbs a day is ridiculous
You and Oprah.
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Exactly! I eat whatever I want. I'm actually looser on my diet more then ever in my life, at 46yrs old. I just finally trained myself after all these years to have portion control. Ate Buffalo chicken pizza last night. In my 20's, I would have ate the whole pizza. I ate a couple last night and was good. 50 grams of carbs a day is ridiculous
The low carb cult wants you to believe there’s no difference between one slice and the whole pie.
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Exactly! I eat whatever I want. I'm actually looser on my diet more then ever in my life, at 46yrs old. I just finally trained myself after all these years to have portion control. Ate Buffalo chicken pizza last night. In my 20's, I would have ate the whole pizza. I ate a couple last night and was good. 50 grams of carbs a day is ridiculous
I'm also 46, if i didn't gaf about my looks and/or health i would probably pig out daily and be 300 lbs, easily, but i wanna look good
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Yeah you have a fast metabolism. You've been a tiny tit your whole life too.
two people with the same lean body mass will only ever vary by a max of 600cals metabolism wise
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two people with the same lean body mass will only ever vary by a max of 600cals metabolism wise
The whole fast metabolism thing is a myth you're saying?
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The whole fast metabolism thing is a myth you're saying?
yep
the higher your LBM the faster your metabolism is
Most people who are slim just dont eat enough, its that simple
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yep
the higher your LBM the faster your metabolism is
Most people who are slim just dont eat enough, its that simple
Brutal if true
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As you know, setting up, a diet is easy. The hard part is execution. A diet that low in carbs is gonna have a next to zero adherence rate. Sooner or later, the dieter will ask “Why am I doing this. I only live once.”
Bro...
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💪
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these gear experts claim diet is the most important factor moreso than drugs or training, its idiotic :D :D :D
eat more cals you gain weight eat less cals you lose weight it's not rocket science ffs
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As you know, setting up, a diet is easy. The hard part is execution. A diet that low in carbs is gonna have a next to zero adherence rate. Sooner or later, the dieter will ask “Why am I doing this. I only live once.”
Exactly the opposite because you can eat as much fatty meat and eggs as you want until you are stuffed.
On a calorie restrictive, hign carb diet, you will constantly be battling hunger. It is not sustainable as shown by real life failures of these diets. Yo-yo dieting.
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Bro...
You tell 'em, Pa!
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As you know, setting up, a diet is easy. The hard part is execution. A diet that low in carbs is gonna have a next to zero adherence rate. Sooner or later, the dieter will ask “Why am I doing this. I only live once.”
but the hunger feeling will be pretty much the same regardless of macro ratio, in my personal experience. Ihave tried zero carbs, and I have tried the balanced macro ratio.. As long as in a deficit you will suffer.
Main problem for people is motivation. For a bodybuilder it's the competitive drive.
Best motivator for me is simply quality pussy. I get more quality pussy at lower BF. But then I'm not roided. I look like a sprint distance olympic swimmer in the body(but with bigger arms). This may not be the same for all thou results may vary. If the face is unbearable for example.
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but the hunger feeling will be pretty much the same regardless of macro ratio, in my personal experience. Ihave tried zero carbs, and I have tried the balanced macro ratio.. As long as in a deficit you will suffer.
Main problem for people is motivation. For a bodybuilder it's the competitive drive.
Best motivator for me is simply quality pussy. I get more quality pussy at lower BF. But then I'm not roided. I look like a sprint distance olympic swimmer in the body(but with bigger arms). This may not be the same for all thou results may vary. If the face is unbearable for example.
We all know what becomes of bodybuilders once the show is over, typically a binge. Maintaining body fat levels year around is a balancing act between having a solid routine and occasionally cutting loose.
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We all know what becomes of bodybuilders once the show is over, typically a binge. Maintaining body fat levels year around is a balancing act between having a solid routine and occasionally cutting loose.
A typical bodybuilders diet is usually just in line with his haviest drug cycle. Then he slacks off. All drugs.... But that is the sport it's probably the best way to do it, for their goals and health,, so who can blame them....
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The reason why keto fails in high intensity activities is the same reason that fat is insufficient. It takes longer to break down both in digestion and to produce ATP.
Fat is the preferred fuel source for low to moderate intensity activities; carbohydrates, for high intensity.
Another way of putting it is that Fat produces more energy per unit of weight, carbs, per unit of time.
Don’t blame me Keto Warriors. Blame God.
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Most of you are over complicating it for the average person.
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Most of you are over complicating it for the average person.
In that case: Just don’t eat too much😁
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Staying on a diet is a mental game.
I'm referring specifically to weight control, not health.
You have to find the one that is sustainable for you.
I think the easiest one to stay on is low carb, high fat, moderate protein.
For health reasons, research is showing this to also be the best.
If you are a competitive athlete it may not be the best.
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Staying on a diet is a mental game.
I'm referring specifically to weight control, not health.
You have to find the one that is sustainable for you.
I think the easiest one to stay on is low carb, high fat, moderate protein.
For health reasons, research is showing this to also be the best.
If you are a competitive athlete it may not be the best.
yep
calories in vs calories out
problem is most peeps are too big a pussies to feel physical pain and suffer that's what happens when you take in low cals it 's pain and suffering no way around it
easy answer... become a tough sob :D :D :D
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I find this most peculiar indeed.
Here I am trying to start arguments on Getbig and this happens.
(https://media1.tenor.com/images/1599f47c41fa5bd12927f29ba817cb67/tenor.gif?itemid=14824303)
There are more direct ways.
(https://64.media.tumblr.com/1543ea0468267393d4c86a3a46d13c4a/tumblr_mkpbjk1NnX1r04g55o1_500.gif) (https://64.media.tumblr.com/tumblr_lp3dsbX4Mf1qdezf9o1_500.gif)
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There are more direct ways.
(https://64.media.tumblr.com/1543ea0468267393d4c86a3a46d13c4a/tumblr_mkpbjk1NnX1r04g55o1_500.gif) (https://64.media.tumblr.com/tumblr_lp3dsbX4Mf1qdezf9o1_500.gif)
I'd like to see Bruce Lee and Bhanky fight.
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50 g is basically keto, i don't think its good long term (but who knows, maybe).
however, i think most ppl do eat too many carbs. im on around 150g day--mayyybee 200g--on a 3500 calorie diet. i burn 1500 active calories a day from walking + low-intensity cardio (e.g. 2-3 watts/kg on a bike) + i lift so im very active, and i still think thats enough for me.
this is about 20% calories from carbs; before i was eating a more typical 50+%. i went from a sort of inflamed puffy look to harder/less inflamed... my joints feel a lot better and i get less tired after meals.
i remember the wise teachings of master galeniko, tho he took it a bit far i think.
before pic was taken a while back, after pic was taken yesterday.
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50 g is basically keto, i don't think its good long term (but who knows, maybe).
however, i think most ppl do eat too many carbs. im on around 150g day--mayyybee 200g--on a 3500 calorie diet. i burn 1500 active calories a day from walking + low-intensity cardio (e.g. 2-3 watts/kg on a bike) + i lift so im very active, and i still think thats enough for me.
this is about 20% calories from carbs; before i was eating a more typical 50+%. i went from a sort of inflamed puffy look to harder/less inflamed... my joints feel a lot better and i get less tired after meals.
i remember the wise teachings of master galeniko, tho he took it a bit far i think.
before pic was taken a while back, after pic was taken yesterday.
I met up with him in London and we went all day without eating anything, only had a coffee ;D
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I met up with him in London and we went all day without eating anything, only had a coffee ;D
Who paid?
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Who paid?
Him I think, I was a guest,
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50 g is basically keto, i don't think its good long term (but who knows, maybe).
however, i think most ppl do eat too many carbs. im on around 150g day--mayyybee 200g--on a 3500 calorie diet. i burn 1500 active calories a day from walking + low-intensity cardio (e.g. 2-3 watts/kg on a bike) + i lift so im very active, and i still think thats enough for me.
this is about 20% calories from carbs; before i was eating a more typical 50+%. i went from a sort of inflamed puffy look to harder/less inflamed... my joints feel a lot better and i get less tired after meals.
i remember the wise teachings of master galeniko, tho he took it a bit far i think.
before pic was taken a while back, after pic was taken yesterday.
This is the sweet spot range for active people.
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50 g is basically keto, i don't think its good long term (but who knows, maybe).
however, i think most ppl do eat too many carbs. im on around 150g day--mayyybee 200g--on a 3500 calorie diet. i burn 1500 active calories a day from walking + low-intensity cardio (e.g. 2-3 watts/kg on a bike) + i lift so im very active, and i still think thats enough for me.
this is about 20% calories from carbs; before i was eating a more typical 50+%. i went from a sort of inflamed puffy look to harder/less inflamed... my joints feel a lot better and i get less tired after meals.
i remember the wise teachings of master galeniko, tho he took it a bit far i think.
before pic was taken a while back, after pic was taken yesterday.
Fucking ripped and vascular....props!
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In that case: Just don’t eat too much😁
Well, a little more complicated than that but not much more. Which is why they get guideline (QuickStart packets), check ins, etc
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This is the sweet spot range for active people.
yeah, i used to think i needed more. maybe my performance during workouts is a little bit worse, but overall i feel and look much better after lowering the carbs significantly.
Fucking ripped and vascular....props!
thanks wes!
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50 g is basically keto, i don't think its good long term (but who knows, maybe).
however, i think most ppl do eat too many carbs. im on around 150g day--mayyybee 200g--on a 3500 calorie diet. i burn 1500 active calories a day from walking + low-intensity cardio (e.g. 2-3 watts/kg on a bike) + i lift so im very active, and i still think thats enough for me.
this is about 20% calories from carbs; before i was eating a more typical 50+%. i went from a sort of inflamed puffy look to harder/less inflamed... my joints feel a lot better and i get less tired after meals.
i remember the wise teachings of master galeniko, tho he took it a bit far i think.
before pic was taken a while back, after pic was taken yesterday.
Looking great, cephissus! Good job.
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Who paid?
Arce?
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Marathons are run at about 80% VO2 max. 5Ks at about 95%. 64% is jogging. They know that. The study is a fraud.
“Methods: Twenty elite ultra-marathoners and ironman distance triathletes performed a maximal graded exercise test and a 180 min submaximal run at 64% VO2max on a treadmill to determine metabolic responses.”
Fair enough. <50g carbs per day may not be optimal for athletic performance at >70% VO2 max. Personally, I still see no harm in athletes and scientists experimenting with it.
Re-Examining High-Fat Diets for Sports Performance: Did We Call the 'Nail in the Coffin' Too Soon?
During the period 1985-2005, studies examined the proposal that adaptation to a low-carbohydrate (<25 % energy), high-fat (>60 % energy) diet (LCHF) to increase muscle fat utilization during exercise could enhance performance in trained individuals by reducing reliance on muscle glycogen. As little as 5 days of training with LCHF retools the muscle to enhance fat-burning capacity with robust changes that persist despite acute strategies to restore carbohydrate availability (e.g., glycogen supercompensation, carbohydrate intake during exercise). Furthermore, a 2- to 3-week exposure to minimal carbohydrate (<20 g/day) intake achieves adaptation to high blood ketone concentrations. However, the failure to detect clear performance benefits during endurance/ultra-endurance protocols, combined with evidence of impaired performance of high-intensity exercise via a down-regulation of carbohydrate metabolism led this author to dismiss the use of such fat-adaptation strategies by competitive athletes in conventional sports. Recent re-emergence of interest in LCHF diets, coupled with anecdotes of improved performance by sportspeople who follow them, has created a need to re-examine the potential benefits of this eating style. Unfortunately, the absence of new data prevents a different conclusion from being made. Notwithstanding the outcomes of future research, there is a need for better recognition of current sports nutrition guidelines that promote an individualized and periodized approach to fuel availability during training, allowing the athlete to prepare for competition performance with metabolic flexibility and optimal utilization of all muscle substrates. Nevertheless, there may be a few scenarios where LCHF diets are of benefit, or at least are not detrimental, for sports performance.
https://www.ncbi.nlm.nih.gov/pubmed/26553488
Impact Of Ketogenic Diet On Athletes: Current Insights
2019 Nov 15
Whether nutritional ketosis yields any tangible performance benefits to athletes is a contentious subject within nutrition science. This academic debate has brought about several investigations in an array of athletes, including endurance athletes, resistance-trained athletes, and CrossFit trainees.
The impact of a ketogenic diet (KD) (<50 g/d carbohydrate, >75% fat) on athletic performance has sparked much interest and self-experimentation in the past 3–4 years. Evidence shows 3–4-week adaptations to a KD in endurance-trained athletes were associated with maintenance of moderate (46–63% VO2max) and vigorous intensity (64–90% VO2max) endurance exercise, while at intensities >70% VO2max, increases in fat oxidation were associated with decreased economy (increased oxygen consumption), and in some cases, increased ratings of perceived exertion and heart rate. Two investigations in recreationally active endurance athletes noted no vigorous intensity exercise decrement following 3- and 12-week adaptations. Moderate (70–85% one repetition maximum) and near-maximal to maximal intensity (>85% 1RM) strength performance experienced no decrement following a 3-12-week KD adaptation. Beneficial effects were noted for 2000 m sprint and critical power test completed for short duration at vigorous intensity, while two additional tests noted no decrement. For sprint, near-maximal exercise (>91% VO2max), benefit of the KD was observed for six-second sprint, while no decrement in performance was noted for two additional maximal tests. When protein is equated (grams per kilogram), one investigation noted no decrement in muscle hypertrophy, while one noted a decrement. One investigation with matched protein noted the KD group lost more body fat. In conclusion, moderate-to-vigorous intensity exercise experiences no decrement following adaptation to a KD. Decreases in exercise economy are observed >70% VO2max in trained endurance athletes which may negate performance within field settings. Beneficial effects of the KD during short duration vigorous, and sprint bouts of exercises are often confounded by greater weight loss in the KD group. With more athletes pursuing carbohydrate-restricted diets (moderate and strict (KD)) for their proposed health benefits, more work is needed in the area to address both performance and health outcomes.
Short-Duration Vigorous Intensity (64–90% VO2max, >30 s)
Evidence suggests no decrement to short-duration vigorous-intensity exercise following 3–12 weeks of a KD within trained and recreationally trained athletes. Findings are contrary to sports nutrition guidelines, which recommend carbohydrate availability to enable vigorous performance.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6863116/
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The low carb cult wants you to believe there’s no difference between one slice and the whole pie.
Maybe, but who stops at just one slice?
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The reason why keto fails in high intensity activities is the same reason that fat is insufficient. It takes longer to break down both in digestion and to produce ATP.
Fat is the preferred fuel source for low to moderate intensity activities; carbohydrates, for high intensity.
Another way of putting it is that Fat produces more energy per unit of weight, carbs, per unit of time.
Don’t blame me Keto Warriors. Blame God.
No matter, I personally do this mainly for brain health, and for the multitude of other therapeutic benefits of nutritional ketosis. The results and benefits for me personally have more than exceeded my expectations, which is why I have continued this way of eating four years in a row with no end in sight for me.
Clinical review: Ketones and brain injury
"Although much feared by clinicians, the ability to produce ketones has allowed humans to withstand prolonged periods of starvation. At such times, ketones can supply up to 50% of basal energy requirements. More interesting, however, is the fact that ketones can provide as much as 70% of the brain's energy needs, more efficiently than glucose. Studies suggest that during times of acute brain injury, cerebral uptake of ketones increases significantly."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3219306/
Ketone Bodies and Brain Metabolism: New Insights and Perspectives for Neurological Diseases
Published Online:14 Apr 2023
In summary, nutritional regimens (KDs and ketotherapeutic supplements) that generate increased KBs in plasma and the brain (ketosis) appear to have substantial potential to improve neuronal processes, such as mitochondrial metabolism, cell signaling, and neurotransmitter function. Additionally, KDs can reduce oxidative stress, inflammation, and toxicity, which can increase neural network stability and thereby improve cognitive function. There is a growing body of evidence supporting the benefits of KBs for some neurological conditions.
https://neuro.psychiatryonline.org/doi/10.1176/appi.neuropsych.20230017
The Role of Ketogenic Diet in the Treatment of Neurological Diseases
Published online 2022 Nov 24
More than a hundred years of studies on the ketogenic diet’s effect on neurological diseases (starting with epilepsy) means that they belong to the main fields of research related to the therapeutic potential of the diet. This results from its very wide, pleiotropic effect on the body as well as from a number of (including those not yet known) mechanisms of action on the nervous system. Its favourable activity in neurological diseases, demonstrated in clinical studies, is related to the following: reducing the production of reactive oxygen species (ROS); reducing neuronal inflammatory conditions; the reconstruction of neuronal myelin sheaths; the repair of damaged mitochondria and the formation of new mitochondria and, thus, the effect on the disturbed neuronal metabolism in a number of neurological diseases; the provision of an alternative energy source for neurons in the form of ketone bodies; a reduction in glucose and insulin concentrations; the induction of autophagy; the reduction of microglia stimulation; the reduction of the excitatory postsynaptic current (EPSC) through action on voltage-dependent Ca2+ channels (VDCC); intestinal microbiota modulation and gene expression (epigenetic origin); assistance in the production of indispensable dopamine; and an increase in glutamine conversion into the neurotransmitter GABA. Together, with all the mentioned mechanisms, it is not surprising that the ketogenic diet in clinical studies shows a favourable effect on a number of neurological diseases, including epilepsy, Alzheimer’s disease (AD), Parkinson’s disease (PD), multiple sclerosis (MS) and migraine, which has been demonstrated in this paper.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9739023/
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according to big bad mike mentzer the diet should be.... 25% pro 60% carb 15% fat
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50 g is basically keto, i don't think its good long term (but who knows, maybe).
however, i think most ppl do eat too many carbs. im on around 150g day--mayyybee 200g--on a 3500 calorie diet. i burn 1500 active calories a day from walking + low-intensity cardio (e.g. 2-3 watts/kg on a bike) + i lift so im very active, and i still think thats enough for me.
this is about 20% calories from carbs; before i was eating a more typical 50+%. i went from a sort of inflamed puffy look to harder/less inflamed... my joints feel a lot better and i get less tired after meals.
i remember the wise teachings of master galeniko, tho he took it a bit far i think.
before pic was taken a while back, after pic was taken yesterday.
Thanks for mentioning this. Just the other day, I was wondering about this since I myself have to eat quite a few calories to maintain (around the 3300-3500 range). I was originally getting 220-240 grams of protein/80-100 grams of fat/then I’d use carbs to fill in the deficit, so it was always over 400 grams). If I cut carbs to 200 grams, I don’t know what the hell I’d eat for fat sources to consume 89 grams of additional fat without getting a bunch of saturated fat or feeling really full all of the time. What foods are you eating?
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I met up with him in London and we went all day without eating anything, only had a coffee ;D
Define "went all day", potential homo.
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Looking great, cephissus! Good job.
Thanks loco! And thanks for posting all the keto info.
Thanks for mentioning this. Just the other day, I was wondering about this since I myself have to eat quite a few calories to maintain (around the 3300-3500 range). I was originally getting 220-240 grams of protein/80-100 grams of fat/then I’d use carbs to fill in the deficit, so it was always over 400 grams). If I cut carbs to 200 grams, I don’t know what the hell I’d eat for fat sources to consume 89 grams of additional fat without getting a bunch of saturated fat or feeling really full all of the time. What foods are you eating?
My estimates--both carbs and total calories--could be a bit off as i dont count anymore. I eat a very repetitive diet. Throughout the day, i eat probably 5-6 low-carb protein or keto bars (e.g. quest bars) and 3-5 pieces of fruit. The bars generally have 10-20g protein and fat, depending on the kind, so thats quite a bit of fat.
At night i have a huge bowl of sauteed vegetables and meat, with a cubed up 100-125g slice of sweet potato. The vegetables are 1 head of broccoli and half a red bell pepper. The meat is rotisserie chicken (roughly 250g) and usually one other kind (e.g. red meat) for another 250-450g.
Sometimes i have chocolate as well, which is a lot of saturated fat so i try to keep that to 3 times a week or less. Usually i eat the whole 100g bar of 85% dark chocolate from trader joes ;D sometimes only half tho lol.
I use a lot of oil and butter to sautee the meat, veg, and potato but i try to keep in under control, pouring off excess.
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Thanks!
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yep
calories in vs calories out
problem is most peeps are too big a pussies to feel physical pain and suffer that's what happens when you take in low cals it 's pain and suffering no way around it
easy answer... become a tough sob :D :D :D
The few times I've tried to lose weight, I always enjoyed the "hunger" feeling, I think of it as "This is the weight being lost, right now."
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Short-Duration Vigorous Intensity (64–90% VO2max, >30 s)
Evidence suggests no decrement to short-duration vigorous-intensity exercise following 3–12 weeks of a KD within trained and recreationally trained athletes. Findings are contrary to sports nutrition guidelines, which recommend carbohydrate availability to enable vigorous performance.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6863116/
LOL - I take considerable exception to that aforementioned study. I spent nearly a year on keto (50g give or take carb levels daily)- and my short term, high effort competitive ability went to hell. I was awesome at 1-2 hour efforts but as soon as the field stepped on the gas (5-10K races) I was dropped like a bad habit. I immediately went back on a high carb diet and my performance skyrocketed. That's the thing about these academic studies- "evidence" is often cherry picked.
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according to big bad mike mentzer the diet should be.... 25% pro 60% carb 15% fat
Personally, for me when I diet and this was my breakdown for 16 weeks of prep was 45/40/15 didn’t suffer until the last week during depletion
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LOL - I take considerable exception to that aforementioned study. I spent nearly a year on keto (50g give or take carb levels daily)- and my short term, high effort competitive ability went to hell. I was awesome at 1-2 hour efforts but as soon as the field stepped on the gas (5-10K races) I was dropped like a bad habit. I immediately went back on a high carb diet and my performance skyrocketed. That's the thing about these academic studies- "evidence" is often cherry picked.
You agreed with it. ???
You: I was awesome at 1-2 hour efforts
The study: Evidence suggests no decrement to short-duration vigorous-intensity exercise
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A new textbook for medical students, published July 6, 2023:
Ketogenic: The Science of Therapeutic Carbohydrate Restriction in Human Health 1st Edition
(https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcTLSUVayMV74HkZQ3aEzyeD51FnMecRZsxf_cEBPByo6IamGW3l)
"Ketogenic: The Science of Therapeutic Carbohydrate Restriction in Human Health presents the most up-to-date and evidence-based science and research available in the field of TCR, with the purpose of training medical and allied healthcare professionals on the effective therapeutic use of low-carbohydrate and ketogenic nutrition in clinical practice. This book explores the appropriate, safe, and effective use of TCR to improve patient outcomes in a broad range of chronic metabolic conditions and aims to promote health.
Focused on lifestyle management, health support and the treatment of diseases rooted in poor nutrition, this book explores the role of food and lifestyle modification as medicine and is a valuable resource for nutritionists, dietitians and medical professionals who provide diet-related counselling, as well as those researching or studying related areas.
- Presents new best-practice guidelines for using TCR to treat, improve or reverse nutrition-related metabolic conditions and diseases that were previously thought to have a chronic, irreversible progression
- Provides an overview of the most recent evidence outlining the biochemistry and physiology pertaining to human nutrition and health
- Offers evolutionary and historical context to human nutrition
- Contains clinical practice guidelines for the implementation of TCR from medical practitioners who prescribe TCR in their practices, allowing readers to understand real-life concerns in the field
- Features case studies that provide practical examples of how to assess, monitor and intervene with patients that practitioners encounter in their practices
- Explains the physiology and biochemistry of the normal and pathophysiological state for each condition and links these to the application of TCR"
https://www.amazon.com/Ketogenic-Science-Therapeutic-Carbohydrate-Restriction/dp/0128216174/ref=sr_1_1