This time a study out of Tulane University divided 148 men and women into two groups: low carb and low fat.
The men and women following the low carb approach lost more fat mass, gained more lean body mass and decreased their 10 year risk for heart disease compared to the low fat group.
And protein went from 18% (just a tad more than the average American eats now) to 25% (this number makes me happy as there’s certainly merit to higher protein intakes).
But to be honest, I’m not all that impressed with these weight loss differences or the total outcome.
First, keep in mind the low carb group didn’t get close to eating as low of a carb recommendation as they suggested. While 40% of calories is above the recommendation from most, they stressed it was mainly from foods like olive oil and other healthy, monounsaturated fats. In part one of this series, I discussed how universal truths are a standard bit of rhetoric in the fitness industry.
Unfortunately, although the somatotype categorization is a quantum leap forward in establishing dietary recommendations (in my opinion), it doesn’t always work quite so perfectly in the real-world. Recall that according to somatotype theory, a short, squat individual is labelled an endomorph. While this recommendation often produces excellent results, occasionally it doesn’t work very well at all.
Although somatotyping has been around for ages, there is a surprising lack of research linking body fat distribution and diet recommendations. Among individuals with good insulin sensitivity, weight loss was nearly twice as effective when following a higher-carbohydrate diet. But this data also suggests that not only is having good insulin sensitivity critical when consuming a high carbohydrate diet, but that individuals with good insulin sensitivity actually respond better (in terms of weight loss) eating more carbohydrates! I suspect weight loss would have been even greater in the insulin resistant group had the researchers  selected an even lower carbohydrate level. What this suggests is that if you have poor insulin regulation (partially a function of your genetics, but also potentially as a result of your lifestyle), you should NOT consume a diet high in carbohydrates. The problem with findings such as this one is that it points to somatotyping as overly simplistic.
Although a somatotype-based diet recommendation may account for underlying physiology better than the alternative (one size fits all recommendations), it certainly isn’t fool proof.
Thankfully, we may be on the cusp of some major breakthroughs in our understanding of diet individualization! Earlier this year, researchers out of Stanford University presented a re-analysis of data from the A to Z weight loss study that showed dramatically greater weight loss occurs when matching individuals to diets based on simple genetic markers. Originally, the A to Z weight loss study was designed simply as a year-long comparison of the effectiveness of the Atkins (very low carb), Zone (40% carb, 30% protein, 30% fat), Ornish (very low fat, <10% of total calories) and LEARN (a lifestyle behaviour-change program) diets. Much like any reasonable diet study, researchers randomly allocated their 311 overweight, premenopausal females subjects to one of the four diet conditions and tracked results over the 12-month time span. Had the researchers stopped their analysis right there, one could conclude that the Atkins diet is the best diet for weight loss, because that’s what the data suggests.
When the data was re-analyzed with this concept of bio-individuality in mind (discussed in part 3 of this series), a very different story emerged. In other words, when an individual who is genetically predisposed to poor carbohydrate metabolism was placed on the low carbohydrate Atkins diet, they lost a ton of weight. However, when an individual with a genetic predisposition for favourable carbohydrate metabolism was given the Atkins diet, results were predictably abysmal; same story occurred when individuals with poor carbohydrate metabolism were placed on the Ornish diet.
Once again, solid evidence that by correctly matching a diet to an individual’s biochemical make-up, demonstrably greater weight loss can be achieved. Although this kind of research is exciting, we are still a good ways away from having easy, affordable access to these kinds of genetic tests. We also need more research to verify whether the population breakdown of 60% low-carb genotypes, 35% high-carb genotype and 5% balanced genotype is one that holds true for the North American population as a whole, or whether it was unique to this study. Regardless, results such as these definitely support the efforts that practitioners have made to stratify people by diet type. Of course, identifying what an individual should eat is only half the battle, convincing them to change their dietary habits is an entirely different challenge.


A study published in August by the National Institute of Diabetes and Digestive and Kidney Diseases (part of the National Institutes of Health) in the journal Cell Metabolism states that when low fat vs low carb diets were compared, a low fat diet led to faster body fat loss by 68 percent. Carb restriction, however, lowered production of the fat-regulating hormone insulin, whereas fat restriction had no observed changes in insulin production. In the study, 19 non-diabetic men and women with obesity stayed in the Metabolic Clinical Research Unit at the NIH Clinical Center in Bethesda, Maryland for two extended 24-hour-a-day visits, eating the same food and doing the same activities. Body fat predictions that the researchers had previously simulated matched the data later collected in the study.
My note: Carb-restricted diets regulate insulin production and generally keep blood sugar levels more stable than most low-fat diets would.
Stevia is a plant native to Latin America that has been used by the Guarani tribes of Brazil and Paraguay for centuries. The sweetness in stevia leaves comes from steviol glycosides, primarily stevioside and rebaudioside. With the popularity of stevia as a natural sweetener, most people have discovered that it’s an excellent sugar replacement for those with diabetes or those following a sugar free diet for other reasons. The results of one study showed that humans who consumed stevia had lower post meal sugar and insulin levels than those who consumed aspartame. Evidence gathered from another animal study showed that stevioside decreased oxidized LDL cholesterol, indicating that it might be helpful in preventing heart disease. If you are lucky enough to have your own stevia plant, the fresh leaves are an excellent addition to fruit salads and teas.
The majority of people will consume stevia by adding a commercially prepared stevia to their own recipes or buying products already sweetened with stevia. It’s best to try a variety of stevia products to determine which ones work best for you. Disclaimer: The information presented is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Enter your email address to subscribe to our weekly newsletter to receive notifications of new ideas to improve health and wellness.
The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. All plans come as a Standard license, and can be upgraded to an Enhanced license at any time. The graph above shows that starting from 2008 the average traffic for the term ‘LCHF’ (meaning Low Carb High Fat diet) from Sweden has been increasing over the last few years.
Losing weight is often one of the most difficult things to commit to, however with practice and dedication there are a wide array of techniques that will ensure your belly starts shrinking.
Both groups also had similar behavior modification “counseling” to actually change their habits vs.
In part two, I offered some reasons for how the scientific literature has unwittingly supported this naive view. Now the even better news: by tailoring diet advice to an individual’s physiological responses, it may be possible to produce substantially greater weight loss! As I’ve pointed out previously, having good insulin sensitivity is critical if you are going to consume a high carbohydrate diet.
However, in the interests of performing a well-controlled study, protein intake needed to be kept constant. Clearly, we must also consider specific endocrine and metabolic responses to particular foods. A similar result was found when individuals with a strong carbohydrate metabolism were placed on the Ornish diet, they lost a lot of weight.
Despite these study’s findings, a carb-restricted diet may be a more practical solution to weight loss because of the feelings of satiety that it provides.
Filtering through the myths, the pie-in-the-sky miracle cures, the hazardous advice, and getting to the bottom of the issues. This healthy natural sweetener can reduce your risk of heart disease, cancer, diabetes, and so much more. Rebaudioside is the more desirable glycoside as it doesn’t have the unpleasant bitter taste that is associated with stevioside.


In fact, regular consumption of stevia may reduce your risk for diabetes because it prevents insulin and blood sugar spikes. This study also found that those who consumed stevia didn’t have the usual sugar cravings associated with using other sugar substitutes. Another stevia study performed on mice had results that showed stevia has anti-cancer, anti-inflammatory, and diuretic effects as well as evidence that stevia stimulates the immune system. The positive health effects shown in these various animal studies still need to be proven in humans, but the studies do prove that stevia is a powerful herb that has health benefits beyond being a natural sugar alternative. In your grocery store, you will typically find stevia sweetener in the baking aisle with the sugar alternatives or with other natural sweeteners in the health food section. If you are looking for the most natural stevia and don’t have your own plant, the green stevia powder is what I recommend. We'd like to share ideas with you on how you can live a more natural and healthy life by making small changes to your daily routine. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this. Everyone who signs up gets full access to our entire library, including our curated collections. Our Standard license allows you to use images for anything, except large print runs over 500,000+ or for merchandising.
Once you have downloaded your image, you have life-long rights to use it under the terms of the license purchased. This clearly indicates that the Swedes have started to adopt ‘Low Carb High Fat’ diet since mid of 2008. Then in the latest installment, I pointed out how more enlightened practitioners have attempted to classify individuals based on somatotype, in order to better define an individual’s dietary needs. This means that had we used anthropometrical or even visual data, we would have misclassified a number of individuals. Then for six days, they were fed diets containing 30 percent fewer calories, achieved by cutting either only total carbs or total fat from the baseline diet, while eating the same amount of protein. Researchers stated that more study should be done to assess the physiological effects of low fat vs low carb over longer periods of time.
Also sharing evidence-based info on healthy foods, fun recipes, and a unique philosophy on healthy organic living. With the popularity of stevia as a sweetener, the stevia rebaudiana plant is now grown worldwide.
Rebaudioside is about 350-450 times as sweet as sugar and stevioside is about 250-300 as sweet as sugar. A few other studies have supported the conclusion that stevia can increase insulin sensitivity.
Stevia liquid extract sweetener can be made at home with either fresh or dried leaves as well. If at any time you're unsatisfied with your experience with us, you can cancel your subscription. It’s about making a lifestyle change that you can stick with, not just doing a temporary crash diet for fast weight loss. One study showed that stevia can stimulate insulin secretion from isolated mouse islets, the other study concluded that stevioside acts directly on pancreatic beta cells to secrete insulin.
There is the concentrated white powder extract, a liquid concentrate extract, and stevia blended with fillers.
Erythritol is a sugar alcohol that has almost no affect on blood sugar so it’s the safest for diabetics and those who follow a low carb way of eating.
I recommend sticking to the more natural stevia brands that aren’t as highly processed.
If you are a bit in between in that you don’t like the grassy taste of the green stevia and you don’t want the added carbs of fillers, the concentrated powder or liquid concentrate is the stevia choice for you! If you are a diabetic or following a low carb diet, you will want to be cautious of any filler ingredients used in stevia blends.



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Comments

  1. Pauk

    And consume other cereals like bajra.

    28.03.2015

  2. seymur

    Significantly less likely to go back for.

    28.03.2015

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