A while ago I wrote an article about the time I weighed, measured and tracked my food for 3 months. Now before I get into the nitty gritty of this stuff it is important that I say that we are all different. The problem is that I see a lot of overweight people, training hard to lose weight on a diet which is too low in carbs (and calories!). I also see a lot of “normal weight” women who find that they cannot get any leaner even with more training and a low-ish carb diet. Something I have written about before, is that if you tell someone to increase their carbs they start to ask many questions?
However, when we have a structure, the client follows the structure, we adjust the structure depending on the client’s feedback, we get a positive result. The government guidelines for dietary fat intake is between 30% and 35% and a high fat diet would be something greater than this.
What I was doing was, making muscle, recovering from training, leaning out and getting stronger.
My diet this day looked something like this: about 150g protein, 50g fat, 260g carbohydrate and 2100 calories. We know there are many factors involved in getting someone lean and strong; sleep, stress management, gut health to name a few. What we did was keep my calories roughly the same but drop calories from fat, in favour of calories from carbohydrate. Carbohydrates also have the potential to increase energy expenditure through thermogenesis (heat production). I must admit that some days I feel like I am constantly eating bowls of porridge or sweet potato to make sure I get my calories in.
The good news is I still enjoy a higher fat diet on my rest days, when I typically eat low carb to reset insulin sensitivity.
But the point is, that many people may think that high fat low carb paleo is the answer to everything. Most of the people I work report improvements in energy, sleep, performance and body composition with structured changes to their diet. The views expressed in the contents above are those of our users and do not necessarily reflect the views of MailOnline. Since the 1980s the advice of reducing saturated fats from our diet has been repeated a million times, and, at the same time, food industry concentrated on releasing low-fat versions of aliments. The first problem with low-fat foods is that, in order to become tasty, they contain larger amounts of sugar or fructose. If manufacturers don’t add sugar to replace the taste and mouth feel of low-fat foods, they surely add artificial sweeteners, which are just as dangerous for your health. Moreover, some studies have revealed that low fat foods weaken your immune system and make your body more prone to diseases and less able to heal itself. If low fat foods did what they promise to do, then why are there so many people suffering from heart diseases and obesity?
As always, a balanced diet plan such as that of anabolic cooking, is the best approach to maintaining a healthy body, mind and spirit.


It is not something that is for everyone but it appeals to me and my personality type for a few reasons. If you know what you are doing with your diet, you can then start to see how calculated changes can affect you.
You may be thinking “Hang on, I thought this blog was going to be about fats!?” Don’t worry, it is. They are CrossFitters, triathletes, trail runners or just like to smash it up in the gym 5 or 6 days a week. They are passionate about the way their bodies can move and what they can do with this amazing gift of movement. Some people are better at endurance sports and some people are better at speed and power sports (weightlifting and sprints).
If we just add extra carbs into someone’s diet without adjusting fat or protein calories we potentially create a calorie excess and the person will gain weight. The fact that carbohydrate can be a useful tool to manage cortisol levels and also can kick start thyroid hormones back into balance and raise serotonin which can drops pre-menstrually for some women.
I am at the point where further gains come at the cost of enjoyment (I do love food) and my social life (because it does revolve around food). This enables my energy balance to be at an appropriate level to get lean, but my carbohydrates to be at an appropriate level to recover and perform. I actually dropped 1kg in the first 4 days of this program which was interesting as I was expecting to gain at least some water weight from topped up glycogen stores. The foods I love the most are “fatty foods”, butter, cream and dark chocolate and fatty cuts of meat.
On these days I do eat 42% fat which is about 70g, but I must admit it doesn’t go as far as the days when I used to probably eat about 130g-150g of fats per day. This is something that works for me because I can train hard enough and my insulin sensitivity is good enough to handle it. Obesity specialist Dr Matthew Capehorn said weight-conscious shoppers should realise that choosing low-fat products made by brands including Weight Watchers could hamper their efforts to cut calories.
Apart from missing that delicious taste that only fat is able to give to food, they are not as healthy as the marketing departments of food companies are trying to convince us. Thus, you end up consuming even more calories than you would normally do when eating food that contains fats.
Consuming low-fat food will cause you to feel hungry almost all the time, and this effect is caused by sugar. In fact, fats and cholesterol are essential to life and absolutely necessary for our health. The lack of good results is other evidence which shows us that low fat foods are not as healthy or efficient as manufacturers claim them to be.
It was never made available to the general public because I wasn’t ready to divulge some of the stuff I was doing. They may like shopping at farmers markets, the idea of making their own sauerkraut is exciting and they can’t wait to get down to their local butcher and get some bones for their bone broth.
Some people do better with a bit more fat in their diet and some people do better with more carbs.


I am sure you will agree at 16 stone it was not because she was at her goal weight and being unrealistic. This is quite a lot of carbs for someone who has completely excluded starches from their diet. So we need to know how many calories that person is going to eat each day and how many of these are going to be proteins, fats and carbohydrates. What I do, is hold the hands of these clients and teach them what the right amount of carbohydrate is for them at that point in time and rebuild their confidence so they are no longer sufferers of the dreaded carb phobia.
They restrict carbs all week to comply with their high fat low carb diet and then binge intermittently on sugar). Just as my clients pass over responsibility of program development to me and invest in me for accountability, I do the same for myself with someone else. However, when I used to eat a diet when I enjoyed these most days at the sacrifice of carb calories, my performance and body composition wasn’t as good. I have noticed that some clients who I suspect may have SIBO or yeast issues do not positively respond and increased carbohydrate consumption would result in a flare in GI symptoms. Fat plays an important part in controlling your appetite and regulating the leptin level in your body. Consuming too much salt is related to high blood pressure, another major risk for heart attacks and strokes. They have an important role in creating and protecting white blood cells and other types of cells that repair damaged wall linings. You may even want to go and read my previous blog, just make sure you are fully clued up on the background.
They don’t argue with me about how many eggs they should eat each week or look at me funny because I say it’s okay to have cream in their coffee. We know that overweight individuals are more likely to be insulin resistant and may do better on a lower carb diet and leaner individuals may have better insulin sensitivity. Training and nutrition is all about priorities and therefore I would recommend that underlying health issues are dealt alongside a qualified practitioner. Leptin is a protein which plays a key role for mechanisms such as energy intake and expenditure, appetite, metabolism and behavior. Although it could be debated, many assume that you need to restrict by 500 calories to lose weight, so what happens if you add carb calories back in?
I don’t want to blow my own trumpet but that is just where I am at right now (I have put a lot of work in to get here). When you are on a low-fat diet, your body is not able any more to do these repairs and your blood vessels are also affected.



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Comments

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    29.01.2015