In a nutshell, Mr Gunnars says that sugar intake has 'skyrocketed in the past 160 years', we have changed the type of fat we eat and are consuming more processed food than ever. Mr Gunners says: 'People in Western countries are consuming massive amounts of refined sugars, reaching about 150 lbs (67 kg) per year in some countries. Mr Gunners adds that the type of fat we eat has also changed, with butter plummeting in popularity in favour of oil.
He says that saturated fat has been 'demonised', resulting in many people swapping butter for margarine. 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. For healthy adults, it is recommended that 20% to 35% of your daily calories should come from fat.
Low intake of the essential fatty acids is linked with risks of colon, prostate and breast cancer.
Always going in for the fat free version rather than the original version of the food can put you in deep trouble.
Having fat in your food is essential to bring in the flavour and also provide a feeling of fullness. The main point is to include healthy fats in your diet and your sources can be olive oil, almonds, tuna, salmon and flax seeds. Here on fitnessvsweightloss we write about fitness, weight loss,mobile app reviews,weight loss product reviews,Fitness studio review, dieticians etc.
Mr Gunnars says: 'Most of the Omega-6 fats that people are eating is a fatty acid called linoleic acid. 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.
She was called a skeleton way back in school but she managed to gain 17 kgs during her graduation. Studies show that this fatty acid actually gets incorporated into our cell membranes and body fat stores. 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.
If you happen to eat a diet too low in fat it can affect the absorption of the fat soluble vitamins. 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. What HDL does is that it collects bad cholesterol from the blood and sends it over to the liver to be excreted.
People usually tend to think that the fat-free foods are healthy that is why such foods are overeaten. 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 the HDL-LDL ratios are not balanced and when LDL is too high there is an increased risk of heart disease. To ward off diseases you need to eat a balanced diet that includes all the three vital macronutrients namely- fat, carbs and protein. Here’s an interesting 10 minute mini-documentary from The New York Times, featuring two wise men, Gary Taubes and Dr. Best GuessesWhile the low-fat high-sugar diet of the 80s was a huge mistake, we should not take for granted that we know everything yet.
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