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Kill the stupid diets | T nation

The Sugar Diet

In 1939, a doctor named Walter Kempner started a program at Duke University to treat seriously-obese people. He prescribed a diet that consisted mainly of rice, fruit, juice and table sugar. Yes, just about all simple carbohydrates.

First, patients only used this protocol for a short time because the doctor was worried that it would cause nutritional deficiencies. The problem was that he had a strong German accent and one of the test subjects did not understand the instructions. She finished the diet for two months instead of two weeks.

To everyone's surprise, she showed no signs of malnutrition. Instead, she showed amazing health. Her blood pressure dropped. Her heart actually shrank back to normal size, and her eye damage miraculously resolved.

The doctor had a "Eureka!" Moment and started to put all his patients on the diet for a long time. They were instructed to purchase about 95% of their food from the foods listed above, with daily 2,000 to 2,300 calories.

Ninety-three percent of his patients lowered their cholesterol levels from a hefty 273 mg / dl to a less disturbing 1

77 mg / dl. In one study, 106 massively obese patients lost an average of 141 pounds.

Before you start cooking rice and pouring down Pixy Stix, read on.

Ice Cream, Twinkies, and CICO

The majority of people who want to lose weight do not understand that every "successful" diet that has ever existed (Weight Watchers, Paleo, Keto, IIFYM, etc.) is a very basic principle follows.

If you want to lose weight, you need to burn more calories than you consume. It's called energy deficit. That's it. It's just the CICO God at work. CICO stands for "calories in, calories out," and all evidence-based nutritional gurus adore the age of the CICO God.

In fact, many people have done experiments to show just how powerful CICO really is by using themselves as guinea pigs. In 2010, Mark Haub, Professor of Human Nutrition, decided he wanted to do something called the "convenience store diet" (sometimes called the Twinkie diet). Every three hours or so, he smashed a twinkie. Or a snack from Little Debbie or chips or biscuits. There was also a protein shake and a can of green beans every day. You know, just so he would not die.

Ten weeks later, he had dropped 27 pounds and had improved all of his important health features across the board. All he did was keep his daily calorie intake at around 1800 calories.

In 2017, a couple named Anthony Howard-Crow, who apparently had used nothing but McDonald's for just a while, decided that he needed to undergo another diet stunt this time only ice cream, alcohol and protein shakes consumed. One hundred days later, he had lost 32 pounds and all the important health features had improved.

(How did your health markers improve? Probably because the bad stuff just did not have time to show up, but also because it was lost. Fat – even in a stupid way – is better for your health than a lot of excess fat


Weight Loss and Fat Loss: Two Different Things

The point of these experiments was to prove "that food choices are largely irrelevant." If you want to lose weight, you just have to lower your calorie intake down and maintain this energy deficit until you achieve the desired weight loss.

This principle of energy balance invalidates the theory that hormones like insulin are responsible for weight gain, along with the notions of dietary zealots who write trendy books, the sugars To blame fat or wheat for turning you into a ru have changed to organic lard.

You're a rotten crap, because you're holding too much of everything on that hole in your face, and there's no magic diet out there that will solve that particular problem.

But here I have to differentiate. You may have noticed that I used the term "weight loss". People who are interested in getting boned and tanned want to lose body fat while keeping as much of their hard-earned muscle as possible. This is the key to improving body composition, not "weight loss".

Weight loss is something that is measured on the scale. She does not tell the person what the weight loss was. Could be fat. Could be muscle. Often it is a bit of both.

But here is the thing. When it comes to reducing fat and maintaining or even gaining muscle mass, the whole CICO factor and "eating whatever you want as long as you get an energy deficit" is not the whole story. And it certainly is not the right answer.

Before we even get to that, let's talk again about the demonic, misunderstood hormone that is supposed to be in possession of your ever-growing waist – insulin.

Don't blame insulin either

Somewhere along the way, a whipped diet guru or a doctor wrote a book explaining how insulin is a storage hormone, and since it was a storage hormone It is responsible for the obesity epidemic.

The main Undoubtedly, it went on like this …

"When you eat carbohydrates, your body pours insulin Insulin stores these carbohydrates as fat in the body, so if you cut off any form of carbohydrate then you will Do not release insulin and stop storing body fat – as soon as you stop eating carbohydrates, your body will start to use that fat as fuel. "

There's usually something about how to eat fat and fat burns , I can also imagine that they described their readers as big, big fats. But I digress.

Here is the problem. It is a gross simplification, and it is a sin that selects the entire physiological process.

The best metaphor about insulin is that it is a traffic cop. It tells the nutrients you have eaten, where to go. When you eat a meal, it is broken down into the basic nutrient components. Proteins are broken down into amino acids; Fats are broken down into fatty acids; and carbohydrates are broken down into glucose.

The pancreas then secretes insulin so that these nutrients are transported to cells for storage or use. This happens every time you eat something. As insulin conducts nutrients into the cells, the fat burning mechanism is deactivated. However, once insulin has done its job, fat burning can be resumed (assuming you are in calorie deficit and are using stored fat or glucose for energy).

That was & # 39; s. Yes, yes, there are problems with insulin sensitivity and all that, but in general you eat less calories than you burn every day and repeat that long enough and you become leaner. But eat more calories than you burn daily, and your body stores more and more fat for later use.

Unless you do not use it later. Or ever. Because of this, you are fat and you can not blame insulin for making it this way. Nope. It's the excess calories. Hard love is hard, but you can not beat the facts.

Low Carb, High Fat Vs. High Carb, Low Fat: All the Same

The Journal of the International Society of Sports Nutrition published a meta-study on popular diets regarding the insulin / obesity hypothesis:

"To date, no comparison has been made of controlled, In stationary isocaloric diets where protein is balanced between groups, a clinically meaningful fat loss or thermal advantage given over the low-carbon or ketogenic diet.The collective evidence in this vein invalidates the carbohydrate-insulin hypothesis of obesity. "

We want to emphasize this point. The meta-analysis found nothing that linked obesity or weight gain to insulin. This means that, in principle, fat loss is the same if you are on a low-carbohydrate, high-fat diet or high-carbohydrate, low-fat diet (provided calories and protein are consistent).

Now let's hit on the CICO crowd for a while.


Where CICO misses the mark

We've found that an energy deficit overcomes all food selections when it comes to "losing weight". Both the anecdotal and the scientific evidence prove this. But when it comes to improving body composition and not just moving the scales down, CICO followers are not immune to statements that are mostly gross simplifications:

"When it comes to body composition, calories are Compared to calories, this is by far the most important factor. "

Let's take a look at this shit by referring to the diet experience of Stuntdieter Anthony Howard-Crow. The CICO crowd proclaimed its history as "proof" that food choices are unimportant as long as you are in a hypocaloric state; H. A calorie deficit. After all, he lost 32 pounds in 100 days.

But if you dig further, you'll find he said it was the worst diet he'd ever tasted. Last month, he stopped going to the gym all together. He also acknowledged that much of the weight he lost was muscle.

Is this really a great example of the amount of "calories are all that matters" to promote as a win? I consider it as a total loss. When it comes to the average person who just wants the scales to move down and drop a few pants or dress sizes, then CICO is really king. As long as he or she can find a sustainable nutritional approach, that's all that matters.

But if you're an athlete who wants to perform at a high level, or if you want to be extremely lean while maintaining lean muscle tissue, then food choices are as important as your calorie intake. Yes, just as important because Body Comp and Performance work together.

A "twinkie diet" would be proinflammatory, increase fatigue, decrease regeneration and impair bowel function. You also have to have a lot of willpower because you are plagued by hunger and cravings. Therefore, most people can not lose weight if they eat "small amounts of junk food". They eventually crash and become violent.

But a high-protein, moderate carbohydrate, moderate fat, vegetable and fruit diet would be anti-inflammatory, improves performance, improves recovery and improves bowel function. They also stay full of high-quality foods for longer, so this is indeed sustainable.

Basically, food is energy. And the quality of that food and how well your body can digest and assimilate it will determine the quality and quantity of energy it provides.

The insulin group does not make you too much. But the amount "calories are all that matters" does not. Both earn eye rolls, hard eye rolls.

So how should I nourish?

  • If you want to lose fat and muscle while not feeling well or working very well, you just have to follow the CICO measures
  • If you want to lose weight, but never take a gram of new muscle or do a new PR Stop eating all the carbohydrates so the insulin monster will not get you.
  • Keeping muscles, working out in the gym and looking good naked, then you're eating less calories. BUT make sure that these calories come mainly from high quality food sources. And that's the sensible solution that crazy dieters do not want you to hear.

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