Stepping around the low-fat versus low-carb debate, Jorge Cruise (Eight Minutes in the Morning) suggests that losing weight isn't in what you eat, but rather, when you eat it. While reality is rarely that simple, the advice offered here is nutritionally sound, emphasizing plenty of fruits and vegetables, and filling in with lean proteins, healthy fats, and just enough carbs to keep meals interesting.
REMEMBER----cookbooks are mailed via media rate mail to give you the best deal on shipping. 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. A few weeks ago, the New York Times published an article that highlighted a study that compared the effects of a low carbohydrate and low fat diet on weight loss and cardiovascular disease risk. The results of this study drew significant media attention, and once again drew attention to the “what-should-i-be-eating-for-optimal-health” debate, which, if you’ve been following dietary trends over the past 20 years, has flip-flopped multiple times.
So while it may appear that the low-fat group experienced significant health benefits beyond the low-carb group, let’s take a closer look at the study to determine how to interpret these results properly. Subjects in the low-fat group were instructed to eat more carbohydrates, although we know from previous studies that all carbohydrates are not created equal. Carbohydrates from grains, breads, cereals, pasta and artificial sweeteners promote more inflammation than do carbohydrates from fruits, vegetables and legumes (1–4). Many studies have shown that high GI carbohydrates such as glucose and fructose-sweetened beverages can significantly impair these metabolic markers, whereas low GI carbohydrates from fruits, vegetables, legumes and grains have antiinflammatory effects (1,5–8).
This study is not the only study comparing low-fat and low-carb diets. There have been hundreds of previous studies comparing low-fat and low-carb diets, this study is just the recipient of significant media coverage.
While some previous studies have come to similar conclusions as the current study, others have shown no difference between low-carb and low-fat diets on weight loss (9–11). More importantly, though, these studies are purely academic and do not faithfully represent conditions of free-living humans in the real world. This study demonstrates that focusing solely on the effect of fat and carbohydrate in isolation does not provide relevant information about what most people care about most: long-term and sustainable weight loss. My recommendation is simple: forget about this debate and instead focus on eating a diet containing whole, unprocessed plants. Significantly increasing your consumption of fruits and vegetables helps you achieve and maintain a healthy weight, and promotes significant health benefits beyond what can be described in a controlled research setting. And remember, before making changes to your own diet it is important to thoroughly investigate the pros and cons of limiting either fat or carbohydrate intake. There are benefits to restricting both carbohydrate and fat intake, and when making decisions about your own personal diet, be sure to read extensively and see the help of a nutrition expert in order to make educated decisions for your long-term health. Diagnosed with type 1 diabetes at the age of 22, I have spent over a decade learning the fundamentals of nutrition at the doctorate level.
That's why I've spent over 10 years developing a rock solid system that can minimize blood glucose variability and insulin resistance. The core idea behind The Three-Hour Diet is that by timing your meals and snacks every day, the pounds will come off.
Following Cruisea€™s guidelines for portion control, youa€™ll eat an average of 1,400 calories per day, filling half your plate with fruits or vegetables, and dividing the other half between the rest of the food groups. Both groups also had similar behavior modification “counseling” to actually change their habits vs. What we do know from previous studies is that long-term sustainable weight loss is achieved by balancing energy in vs.
Healthy meals from fast-food joints and freezer cases are included, and a substantial recipe section offers everything from a bacon and cheese omelet to rosemary lamb chops. Your personal paleo code: the 3-step plan to lose weight, reverse disease, and stay fit and healthy for life.
Mechanisms of disease: the role of intestinal barrier function in the pathogenesis of gastrointestinal autoimmune diseases. Tight Junctions, Intestinal Permeability, and Autoimmunity Celiac Disease and Type 1 Diabetes Paradigms. Low to moderate sugar-sweetened beverage consumption impairs glucose and lipid metabolism and promotes inflammation in healthy young men: a randomized controlled trial.
Dietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review. Consumption of Fructose and High Fructose Corn Syrup Increase Postprandial Triglycerides, LDL-Cholesterol, and Apolipoprotein-B in Young Men and Women. The Ratio of Macronutrients, Not Caloric Intake, Dictates Cardiometabolic Health, Aging, and Longevity in Ad Libitum-Fed Mice. A descriptive study of individuals successful at long-term maintenance of substantial weight loss. Persons successful at long-term weight loss and maintenance continue to consume a low-energy, low-fat diet.
A month-long journal is also provided, giving you space to plan each meal in advance (a key part of the diet), along with daily motivational hints and visualization exercises.
A few pages cover basic exercises--but the emphasis is definitely on the diet, which Cruise asserts will work, regardless of whether you choose to work out.
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