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At the conclusion of the four month trial, researchers found that the two carbohydrate restricted conditions led to greater weight loss and fat loss (both groups lost an average of ~9 lbs vs.
Now to be fair, this is just the summary report from a conference presentation so I can’t exactly go through the methodology to see what kind of diets the two low-carb groups were following the other 5 days of the week. Frankly, I wouldn’t be surprised if the participants in those two intermittent low carbohydrate groups actually ate fairly low carb for more than just those two days a week.
But in any case, the important thing to note here is once again, we see evidence of superior body composition results as well as health outcomes when you consciously reduce (*note I did not say eliminate) the amount of carbohydrate you consume in your diet. Incorporating a few deliberate low-carbohydrate days into your regular routine can also be a fantastic way to avoid gaining a whack load of weight through the Holiday season, which is fast approaching. June 11, 2012 By Vanessa Romero 19 Comments I’ve been an ardent supporter of a low-carb lifestyle for the better part of the past decade.
These days, however, my adherence to a low-carb lifestyle is less about how I look on the outside and more about the health of my insides. There has never been a study that has shown protein harms the kidneys in otherwise healthy persons. For the general population, studies have found that those following a low-carb plan have actually lost less muscle mass than their low-fat counterparts even without exercise. I’ve lived this low-carb lifestyle for a decade plus a few years and have no anticipation of living any other way. About Vanessa RomeroVanessa Romero, founder of Healthy Living How To and Healthy Living With Essential Oils, is a healthy living enthusiast with a background in Personal Training, Metabolic Testing and Nutrition Coaching. I first tried the low carb diet several years ago with my daughter, and lost about 15 pounds the first month — but then life events happened, I went off the diet and never went back until last fall, when I learned that I am now a Type 2 diabetic.
While eating low carb is a struggle at times, especially when cooking for a family that CAN and WANTS to eat carbs, I no longer feel like I am being deprived of favorite foods. Also we use Splenda syrups — such as DaVinci and Tourani sugar free syrups, in coffee and in some of the treats. I just wanted to post how happy I am that there is more support and information now for low carb dieters.
In February of 2011 I was at my top weight of 205 lbs, just 7 months after having my first baby. I know this is old and I mean no offense by what I’m about to say, but in your before picture you look 50+ years old and in your after you look no older than 20-25… you look amazing! It is important to noted that food containing white flour and sugar are not allowed in low carb diet.
Without the help of insulin, all that protein in your post-workout shake would never get delivered.
Insulin is actually a protein, and it is produced and released by the pancreas whenever you eat carbs, protein, or both.
From the pancreas, insulin enters the blood stream and travels to various tissues, including muscle tissue.
Another reason is that when insulin docks onto the muscle cells, it instigates biochemical reactions in the muscle that increase protein synthesis, which is the building of muscle out of the amino acids that are entering the muscle cells. Insulin also indirectly aids in muscle development by causing the blood vessels to relax and dilate, allowing greater blood flow to the muscles.
As long as those insulin receptors work as designed, a spike in insulin levels clears out the majority of the glucose in the blood, pushing it into muscle and fat cells. This lowers blood glucose levels in an orderly fashion, if someone has a healthy glucose metabolism, but it can also lead to a crash—either because the person's glucose tolerance is impaired, or too many simple carbs were consumed at once.
Typically, simple sugars such as table sugar (sucrose) are high GI carbs, while most complex carbs, such as sweet potatoes, are low GI carbs. On the other side of the coin, white potatoes are complex carbs, yet they are digested very rapidly and deliver their glucose into the bloodstream quickly, making them a high GI complex carb. You want to generally observe rule number three, but there are two times of day when high GI carbs can pay off for you. Taking in about 20-40 grams of fast-digesting carbs as soon as you get out of bed will boost insulin and quickly restock your glycogen levels and stop the muscle onslaught.
The main reason fruits are low GI is fructose, which needs to go to the liver to be processed. On the other hand, if you are trying to maximize fat-loss, you may want to skip carbs altogether in the morning.
No matter if your goal is gaining mass or losing fat, the other appropriate time to take in high GI or fast-digesting carbs is within 30 minutes after workouts. The fast carbs are critical for quickly restocking the muscle glycogen used during the workout.
Research confirms that when you take high GI carbs along with fast-digesting protein, such as whey, after workouts, insulin levels soar even higher than when just high GI carbs are consumed. Whey appears to spike insulin, due mainly to the amount of the branched-chain amino acid (BCAA) leucine it contains, but it does not appear to hinder fat loss in the long run. This can help to get you the quality protein you need and still keep your insulin levels low; this helps keep you in an optimal state of fat-burning so you can encourage those trouble spots to let go of their fat.
Some supplements can enhance or mimic insulin's effects at the muscle cells, which can help you to get the most out of your post-workout rise.
Jim Stoppani holds a doctorate in exercise physiology from the University of Connecticut and has been the personal nutrition and health consultant to numerous celebrity clients, including LL Cool J and Dr.

Comenzar el dia con un desayuno saludable, es la mejor manera de cargarnos de energia antes de afrontar nuestra jornada.
Al despertar, nuestro aparato digestivo se encuentra vacio, por lo que al desayunar fruta, esta se digerira con mayor facilidad y rapidez, proporcionando un rapido aporte de azucares saludables que aprovechara nuestro organismo para cargarse de energia. Por otro lado, las frutas contienen un elevado porcentaje de agua, vitaminas y minerales, lo que ayudara a tu cuerpo a hidratarse y a eliminar las toxinas acumuladas durante la noche y su alto contenido en fibra te ayudara a sentirte saciado por mas tiempo y a regular tu transito intestinal. Sin embargo, a pesar de las bondades de desayunar fruta, no te aconsejamos realizar un desayuno exclusivamente a base de fruta, a no ser que se trate de situaciones concretas en que estes realizando una dieta desintoxicante. Las mejores frutas para incluir en nuestro desayuno, seran siempre las que mas nos gusten dentro de las frutas de temporada, ya que son las que se encuentran en su optimo momento de consumo. 5 lbs in the Mediterranean condition), as well as yielding superior benefits in decreasing the prevalence of insulin resistance (22% reduction in the low carb calorie-restricted, 14% reduction for the ad lib group and 4% reduction in the Mediterranean group).
In fact, we can take the whole periodic, deliberate low intake philosophy one step further for really explosive results… but that’s a blog article for next week!
As an experienced low-carber, I thought it was high time I did a little series on my nutritional lifestyle. In fact, there are some studies that actually show that low-carb diets actually improve kidney function. In my particular case, as a personal trainer and fitness enthusiast, I love my muscles and wouldn’t do anything to jeopardize them. As far as the food goes, if you have been a regular reader for even the past few months, you know the food I eat is anything but boring. My body clung onto that weight for a couple of years until my metabolism and adrenals were restored.
Her passion, is to help others achieve optimal health, through a wellness approach that encompasses living healthy in mind, body and spirit. I tried every diet I could think of or find and each left me starving, dazed, weak and feeling even more unhealthy. I can lift my 4 year old son and step on the scale and still weigh 10 lbs less than I used to at top weight. Insulin is the hormone that drives glucose out of the bloodstream and into cells, and diabetes is the loss of the ability to control blood glucose levels.
The challenge is to learn how to spike insulin to optimally recover from workouts and grow, while also blunting it to stay lean. But the way this protein chain is folded makes it act more like a signaling mechanism than a building block. The muscle fibers (or cells) are lined with insulin receptors, similar to a docking station.
In addition, insulin also decreases muscle breakdown, which further enhances muscle growth.
By increasing blood flow, insulin can help get even more nutrients like glucose and amino acids to the muscles. Since the body is always trying to spare energy, it halts the body's burning of stored fat, instead turning to the nutrients that have just been ingested. More fat is stored, less is burned—you can see how spiking insulin levels throughout the day would lead to fat gain over time. Carbs can be categorized into two basic categories: 1) high glycemic index (GI) carbs and 2) low GI carbs. This will keep insulin levels low, thereby helping to maintain energy levels throughout the day, as well as burn fat. For years, bodybuilders went with high GI carbs before workouts, reasoning that they needed fast energy. If you consume carbs before a workout, go with 20-40 grams of low GI carbs within 30 minutes before workouts, along with 20 grams of protein powder.
Research has show that when insulin levels are maintained at a low level, animals live about 50 percent longer. That has caused your muscle and liver glycogen (the storage form of carbs in the body) to drop. Yes, you are waking in a catabolic state, but you are also burning fat due to the lower glycogen levels.
Here, you'll want to shoot for about 30-80 grams of those carbs along with 40 grams of protein powder.
Whey protein has been suggested in a few studies to boost insulin levels as high as high GI carbs. Studies show that supplementing with whey, or BCAAs, or even just leucine, actually aids in fat loss. To get the best of both whey and casein, you can also combine them post-workout, something I often suggest in order to maximize muscle growth.
Cinnulin-PF is a trademarked water-soluble cinnamon extract whose active ingredient, hydroxychalcone, mimics the effects of insulin at the muscle cells. This could enhance insulin's actions, potentially leading to better recovery and growth after workouts. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group. Por algo se ha insistido tanto en que no debemos saltarnos ninguna comida y menos aun el desayuno.

Las frutas poseen una serie de nutrientes muy beneficiosos a cualquier hora del dia, pero mas aun tras las largas horas de ayuno nocturno. El motivo no es otro, que tambien deberiamos incluir a primera hora del dia algun alimento de tipo proteico e hidratos de carbono de absorcion lenta. Con las frutas viene bien dejarnos llevar por la apetencia del momento, ya que la naturaleza es sabia y en ocasiones nos “pide” (en forma de antojo) aquella fruta cuyas vitaminas o minerales mas necesitamos. I lift heavy weights and keep an eye on bodyfat percentage and have more lean body mass today than I did a decade ago.
Even though bananas aren’t on the list, i guess being able to eat some type of fruit is better than no fruit.
Yet unlike the proteins that are the physical building blocks of muscle, this is a functional protein, much like growth hormone.
Once the insulin molecule docks onto the receptor, it signals the muscle cell to open up gates.
Meanwhile, insulin also works on fat cells similar to how it works on muscle cells, signaling the gates to open and nutrient storage to commence. The glycemic index refers to how fast the carbs in the food end up as glucose in your blood stream. Because these types of carbs arrive in your bloodstream so quickly, they drive up blood glucose levels. Although the precise mechanism for this anti-aging effect is undetermined, it is believed that the signaling that insulin causes in cells degrades them over time. Be sure to take those carbs with 20-40 grams of fast-digesting protein, such as whey, which will restore the muscle lost during the night.
Getting in a protein shake will help stop some of the muscle breakdown without halting too much of the fat burning. At this time, the high GI carbs will spike your insulin, which will drive those carbs and amino acids for the protein, as well as creatine (assuming you take creatine) into your muscles. This has caused many people to wonder if they should use whey protein between meals and before workouts because it spikes insulin so much. This supplementation also appears to increase insulin sensitivity, a measure of how well your insulin receptors recognize insulin. However, if you reach a point where you are having trouble dropping those last few pounds of fat on your stubborn areas, consider using casein protein, particularly micellar casein, which is a milk protein that does not spike insulin levels the way whey does. We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self. Pero no se trata solo de ingerir cualquier alimento, lo ideal es elegir con sensatez para asegurarnos de recibir los nutrientes necesarios antes de incorporarnos a nuestras obligaciones cotidianas.
De esta forma nos aseguraremos de nutrirnos de forma correcta y de no arriesgarnos a estar desmayados de hambre en un par de horas, sobre todo si somos de los que acostumbramos a hacer ejercicio por la manana. While some days I eat more than others, I strive to eat at least 5-7 servings of nutrient dense veggies a day.
Besides, a properly designed low-carb plan is not high protein but moderate protein which research has shown to improve satiety and support lean body mass. Not only does the corresponding spike in insulin drive the carbs into the muscles to keep them full, it also boosts vascularity.
By keeping insulin levels low, less insulin signaling occurs within cells, which results in healthier and longer-living cells. In addition, the insulin signals the muscle to kickstart muscle growth and halt muscle breakdown. It's appropriate before workouts and any other time of day when you normally have whey shakes between meals.
While the fruit list is a bit shorter than the veggie list, I indulge guilt-free in fruits that are low in sugar but high in phytonutrients. I was able to eat to satiety, and didn”t have to force myself to drink more than to thirst.
This is my first time on your site, and I am happy to see that low carb lifestyles are becoming much more widespread. For most of us, this means reaching for simple carbs—which can lead to another crash.
I began to rapidly lose weight and found myself feeling clearer mentally, and much more energetic. Exceptions to this are cantaloupes, dates, and watermelon, which tend to be higher GI fruits than their counterparts.
In 18 short months I had lost 60 lbs and was fitter than I had every been in my entire life. I did lose the vanity weight with little effort and have maintained a healthy and fit figure for a number of years*.
I have about 10 lbs to go, and now I have decided that this is my lifestyle for the rest of my life.

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