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. Det ar en andlos debatt som pagar om vilken metod som ar den mer overlagsna, low carb, eller low fat.
Mycket av fett-hypen pa 90-talet som domde ut mattade fetter som daliga har den senaste tiden blivit motbevisade. Oavsett vilken diet du valjer sa kommer en minskning av ditt kcal-intag vara det som spelar mest roll.
Low fat, eller low carb-dieter visar ingen stor skillnad i viktnedgang over en 6-manaders period, och annu mindre skillnad over en 12-manaders period, enligt metastudien som videon ovan presenterar. Som svar pa fragan om du ska valja low carb eller low fat, eller ens vilken diet du ska hoppa pa sa verkar det i slutandan handla om vad du sjalv ar mest bekvam med.
Hittar du en app som kan hjalpa dig, ett matschema du vill folja eller nagot annat verktyg som verkar smidigt och passar dig och ditt liv sa kan det mycket val vara vad som avgor vilken vag som ar ratt for dig. Ta reda pa dietens upplagg och se vilken som stammer bast overens med dina vanor och personliga preferenser och valj utifran det.
En annan rekommenderad metod forutom diet, dvs ett minskat intag av kcal, ar att oka de kcal du gor av med genom att trana. Det gar alldeles utmarkt att ga ner i vikt helt utan forandrade matvanor om man motionerar mer.
Det tals dock att namna att det ar valdigt latt att ata kalorier, och valdigt svart att gora av med dem.
Den storsta fordelen med traningen ar att man mar bra tack vare endorfiner och att traningen och hela installningen man far till halsa oh traning motiverar att forandra sina matvanor till det battre. Oavsett hur du vill ga till vaga for att skota din mat battre sa kan det vara bra att logga det du ater. Om du vill rakna kalorier sa ar det en sjalvklarhet, men kanske vill du bara fa ett hum om hur mycket du ater varje dag, eller varje vecka och hur stor del ar fett, protein eller kolhydrater. Du valjer i en lista vilken produkt du ater, hur manga eller mycket och vips sa far du all information loggad.
Du kan satta upp kcal-mal, en uppdelning mellan protein, fett och kolhydrater och massa annat. Det ar aven den har appen jag framst anvander for att hjalpa klienter att logga sin mat nar de foljer ett matschema. Vanliga fallor ar smaksatta produkter som man tror ar nyttiga men som egentligen innehaller massor med socker.
Exempelvis: Smaksatt kvarg (Las inlagget Kvargbluffen), yoghurt, musli, flingor, juice, protein- och energi-bars, sportdryck, honung, vitaminvatten, etc.
Mork choklad med mer an 70% kakao i har i studier visats gora lagkolhydrat dieter mer uthardliga genom att deltagarna inte var lika hungriga som de som inte at mork choklad. Studien visade att de som fick 40g mork choklad om dagen var mer nojda under en lagkolhydratsdiet samt att de gick ner mer i vikt, 20% mer, under en 6-veckors period. For en mer omfattande forklaring och upplagg, las min tidigare publicerade artikel At mer och ga ner i vikt med omvand diet!
Detta specialfall lampar sig speciellt for dig som ater valdigt lite, eventuellt tranar mycket men anda inte kan ga ner i vikt. Denna metod bor framst appliceras pa nagon som ater valdigt, valdigt lite, men fungerar aven for de som ater mer normalt. Om du under en lang t.ex lever pa runt 1000 kcal eller mindre om dagen sa finns det en stor risk att du skadar din amnesomsattning och att den saktar in. Kroppen ar relativt langsam i att vanja sig vid nya kalorinivaer sa under flera veckors tid kan du forvanta dig att ga ner i vikt genom att bara minska kaloriintaget med nagra hundra. Nar du nar en plata och slutar ga ner i vikt efter nagra veckor sa sanker du med nagra hundra igen och fortsatter darmed att minska i underhudsfett tack vare underskottet av kalorier. En mer ingaende forklaring i detta kan du lasa om i min tidigare publicerade artikel At mer och ga ner i vikt med omvand diet! Jag har tva ars erfarenhet som certifierad Crossfit-coach och har styrketranat i over 10 ar.
Jag driver styrkebloggen vid sidan av mina studier pa Chalmers dar jag nu laser min master. So the world is abuzz with the news that in a 1 year randomized trial, a low-carb diet led to greater losses than a low-fat diet.
Firstly the low-carb diet recommended in the study was actually a low carb diet, where the recommendation was for subjects to maintain an intake of digestible carbohydrates of less than 40g daily. Results wise, after a year the low carb folks lost on average 11.7lbs while their low-fat counterparts only lost an average of 4lbs. Looking at calories (because yes, they still count), calories were lowest during the first 3 months for both study arms, but especially so for the low-carb folks where during those first 3 months they reported consuming 190 fewer daily calories than the low fat folks. This entry was posted in FoodThoughts and tagged calories, carbs, fats, guest post, JAMA, protein, Saturated fat, Yoni Freedhoff by Hemi Weingarten. There’s an app in development called Track Your Macros where you can track your food intake and see your fat-protein-carb for the day. As people have reduced their intake of animal fat and cholesterol, the incidence of many serious diseases has gone up. Studies conducted in the past few decades conclusively show that neither saturated fat nor dietary cholesterol cause harm in humans (1, 2, 3, 4). Here are six graphs that clearly show how incredibly damaging it has been to advise people to reduce their consumption of animal fat.
It is a phrase used to describe the seemingly "paradoxical" fact that French people have a low risk of heart disease, while eating a diet that is high in saturated fat. If anything, the countries eating more saturated fat have a lower risk of dying from heart disease.
Although this graph doesn't prove anything (correlation does not equal causation), this does make sense because people started giving up traditional foods like butter in place of processed "low-fat" foods high in sugar.
Despite the poor results in the studies, this diet is still recommended by nutrition organizations all over the world. In the study above, women eating a low-carb, high-fat diet until fullness lost more than twice as much weight as women eating a calorie restricted low-fat diet.
The truth is, diets that are high in fat (but low in carbs) consistently lead to much better results than low-fat, high carb diets. Not only do they cause more weight loss, but they also lead to big improvements in pretty much all the major risk factors for diseases like cardiovascular disease and diabetes (9, 10, 11).
The heart disease epidemic started around 1930, the obesity epidemic started in 1980 and the diabetes epidemic started around 1990. Even though these diseases were almost unheard of before, they have now become the biggest health problems in the world, killing millions of people per year.
It is clear from the graph above, that these diseases have skyrocketed as animal fats have been replaced with shortening, margarine and processed vegetable oils. All the data shows that people actually reduced their consumption of these foods as these diseases went up. The graph above, from the Nurses Health Study, shows that Americans were reducing their intake of red meat and full-fat dairy at the same time the obesity epidemic was starting. As with so many of the "truths" in nutrition, this ended up having the exact opposite result. In the graph above, based on the Framingham Heart Study, you can see how heart disease risk goes up as people eat less butter and more margarine instead. For some very strange reason, many health organizations are still recommending that we avoid heart-healthy butter and replace it with processed margarine.
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.
Sanker du dina kalorier och tanker pa vad du ater sa kommer detta vara vad som spelar storts roll. Ju mindre motstand du upplever i ditt byte av mat och rutiner, desto lattare kommer det vara att fortsatta med dieten och se verkliga forandringar. Kolhydrater fran pasta, ris, potatis och liknande kallor racker mer an nog for att tacka ditt behov.
Att ata en klick ketchup till maten kommer spela valdigt liten roll jamfort med det glas juice du dricker varje morgon och de sockerbitar du har i kaffet 3 ganger om dagen. Om man enbart dricker vatten sa kan man minska sitt kcal-intag ordentligt med valdigt lite moda.
Just nejlikor har en mycket hog polyfenolhalt enligt European Journal of Clinical Nutrition. Du har fortfarande kvar lite hull och det ar praktiskt taget omojligt att bli av med trots att du ater kalorisnalt och tranar jattemycket. Nar man val har okat sitt kaloriintag utan att ha lagt pa sig namnvart med fett sa kan man borja skara ner pa kalorierna igen for att bli av med overflodigt bukfett. Nar du da skar ner pa kalorierna fran ditt hoga intag sa kommer din kropp redan ga pa hogvarv eftersom den ar van vid ett hogt kaloriintag och darmed vara tvungen att ta av fettreserverna nar alla kalorier den ar van vid inte kommer.
Consequently the lower the carbs, the higher the protein and likely the lower the total calories consumed due to increased overall satiety. Secondly, it would seem that for individuals, if you’re not planning on tracking calories, having a daily meal replacement while reducing carbs somewhat may well be a viable way to go for a modest amount of weight loss, and perhaps more importantly, for improvements in many metabolic parameters. Ultimately the best diet for you is the one you actually enjoy enough to keep living with, as merely tolerable diets won’t last, and any and all can work so long as you enjoy them enough to sustain them as seen in this meta-analysis published yesterday in JAMA. Yoni Freedhoff, MD is the founder and Medical Director of the Bariatric Medical Institute in Ottawa, dedicated to the (nonsurgical) treatment of overweight and obesity since 2004. I don’t see how anyone can truly follow a low carb diet and lose just 1 pound a month, or follow a low fat diet and lose just 4 pounds over the course of a year. We are now in the midst of worldwide pandemics of obesity, metabolic syndrome and type II diabetes.
Scientists are now beginning to realize that the entire low-fat dogma was based on flawed studies that have since been thoroughly debunked. These studies show clearly that the low-fat diet does not cause weight loss and has zero effect on cardiovascular disease in the long term (6, 7, 8). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. Trends in the Incidence of Coronary Heart Disease and Changes in Diet and Lifestyle in Women.
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. Dariush Mozaffarian, but as per my practice, I didn’t want to share or tweet about it until I actually read the study itself. As far as the low-fat dieters, they were told to keep total daily energy intake to less than 30% of total daily calories from fat, and to ensure that 55% came from carbohydrates. The honeymoon concept is definitely borne out by the data as well, as looking at the initial daily dietary composition data reporting it would seem that during those first 3 months the low-carb folks were consuming 80g of digestible carbs daily representing 28.9% of their calories but by the end of the study these numbers had increased to 112g and 34% respectively.
This seems to indicate that the participants did not stick to their diets, unless they were both on higher calorie diets that did not create a calorie deficit for weight loss.
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The Journal of Clinical Endocrinology & Metabolism, 2003.If animal fat was as bad as they say, then diets that contain a lot of it should be both fattening and harmful to your health. The New England Journal of Medicine, 2000.It amazes me that some people still blame traditional foods like meat and butter for the diseases of civilization.
Rent socker ar inte sa smaskens, inte heller rent fett, men kombinera de bada sa har du nagot av det godaste som finns. Worth mentioning too is the fact that participants in both arms received 1 meal replacement a day for the study’s duration, and also received 20 hours of RD counselling and support over its course. These foods have sustained humans in good health for a very long time and blaming new diseases on old foods just doesn't make sense.
I will be doing this for a full year (at least) and documenting not only my body changes, but more importantly my physiologic changes using advanced lab testing. Looking back, it is interesting to see that the obesity epidemic started at almost the exact same time the guidelines first came out.
My diet consisted mostly of veggies, fruits, eggs, cheese, meat, olive oil, nuts, and chocolate. Below was a typical day being high fat and low carb.I then took my calories from fat down to a level I figured I could handle (around 75 grams per day) and replaced them with carbohydrate calories.
I wanted to keep protein the same as that seems to be one of the biggest confounders in the low carb vs. If my weight starts to come down, I will add more carbohydrates.In the next post, I will go over some of the advanced labs I have had while on a high fat low carb diet. I will then post my lab results after just ONE week of the change and discuss why this is important.
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