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03.12.2014
The roles of carbohydrate in the body includes providing energy for working muscles, providing fuel for the central nervous system, enabling fat metabolism, and preventing protein from being used as energy. Foods that fall into the carbohydrate group include fruits, vegetables, whole grains, refined sugar, sodas, breakfast cereals, rice, legumes, and some dairy products. Within this list of carbohydrates we will break it down into two simplified Carbohydrate groups; Simple Carbohydrates and Complex Carbohydrates.
Simple Carbohydrates are easily broken down into glucose and absorbed in the small intestine, glucose then enters the blood stream (approximately 15-30 minutes) spiking blood sugar levels rapidly. Ok, now that the small lecture is over, its time to look at what this means for you and your fitness goals!! The more muscle mass you have, the faster your resting metabolism or basal metabolic rate (BMR) is.  Meaning, if you weight 125lbs and 90lbs of that is muscle, you may be burning around 1500 calories per day, doing absolutely nothing.
So lets look at a semi typical scenario. You hit your strength training routine for 45 minutes to an hour, which is right around the time the body starts to deplete its storage glycogen and become catabolic. The result is increased energy, increased muscle mass when performing weight lifting, increased brain function, increased strength and of course, the bragging rights to say I am on a high carbohydrate diet and I am strong and lean! Knowledge of appropriate foods and beverages needed for weight loss and diet of patients in an obesity clinic Kaufer-Horwitz, M., et al.
If someone you love is trying to lose weight, you want to support their efforts to get healthy.
Oh Halloween – what a fun time: Parties and costumes and trick-or-treaters and brightly colored sweets everywhere! A recent study reported in the Journal of the American Medical Association found that weight loss results from low carb and low fat diets were similar after one year. National physical activity experts report that workers today are burning an average of 120 to 140 fewer calories a day than workers in the 1960s. Your body can absorb the nutrients in the food more readily, since it is broken down better. A British study shows taking a short, brisk walk can reduce the amount of snacking you do at work. February is Heart Health Month, which makes it a great time for individuals to evaluate their lifestyle and how it may be contributing to or harming their heart’s wellbeing. We Minnesotans are used to the snow and cold of winter, but this season has seemed especially brutal, hasn't it? The below-zero windchills and heavy snow make it feel easier to stay indoors and eat at our desk than to go out or go home for lunch. Dieting can be frustrating when the scale is not showing a decrease in pounds or the weight is not staying off.
Here's another great OPTIFAST success story!In her late twenties, Elizabeth began taking a new medication which caused her to rapidly gain weight. Researchers have found that people who are overweight have an increased risk of loss in brain volume, which could translate to decreased mental function later in life. If you need a little extra help keeping track of your daily food intake and planning meals, we have some technology suggestions that can help! The habit of snacking appears to be more common now than several decades ago, and it could be affecting people's waistlines.
A study found that if you are over the age of 35, drinking two cups of water before every meal is an effective weight management tool. You may have heard in the news recently that the American Medical Association designated obesity as a disease.
Patients and friends have been telling me about using these "milks" for their morning shakes. Are you noshing at lunch in front of your computer?  It is interesting to note that, people who eat lunch at in front of a computer are likely to eat more within 30 minutes vs. Join us this Saturday to discuss the different strategies about what to do in those tough scenarios like eating out whether you are on full fast or modified fast. Learn from members of the National Weight Control Registry who have lost at least 30 pounds and maintained the loss more than a year.
Following up on my article about the fat fallacy and anti-fat propaganda of the 80s and 90s, I thought it would be fitting to cover the carbophobia of more recent times. Carbohydrate is the preferred source of energy or fuel for muscle contraction and biologic work. That’s right, we have now become catabolic, eating our own muscle tissue so that we are able to perform the activities we are demanding from the body.
The holiday season is no exception and is actually a great opportunity to show them how much you care.
It is easy to make poor food choices when faced with all those sugar-covered treats — especially at Halloween parties.
Also, the food is exposed for a longer period of time to enzymes in your mouth that help break down fat, improving digestion. The Framingham Cohort Study looked at the health of 5,036 people living in the United States.


If you are planning a vacation, do you map out the route or program it into your GPS before you get in the car? Croix Orthopaedics, every 15 pounds of excess weight puts 100 pounds more pressure on the body's joints.
Be mindful, though, that eating your lunch at your desk can have negative consequences for your diet.When we eat at our desks, we are often distracted by email, phone calls and other interruptions. They claim this forces the body to use its fat reserves for fuel instead of the carbohydrates quickly available from a pre-workout meal or snack. Focus instead on getting a much more manageable 30 minutes of exercise, five times per week. The problem is that we consume most of our protein at dinner time when we should be eating the most protein during breakfast to start off our day.
The study included a control group, a group of subjects who ate three high-protein meals each day, and a third group who ate high-protein meals six times a day. We have all been in that situation where we have been invited out to go celebrate a birthday party, anniversary, you name it. Glucose is then further broken down into glycogen which is the storage form of carbohydrate. Glycogen is stored in our liver and muscle tissue which allows for readily available energy sources during exercise when we have the proper carbohydrate balance in the diet. The remaining caloric consumption of the day would then just be excess!!  Is this starting to sink in a little?!
But it’s still completely possible to enjoy yourself at the party, without going overboard on empty calories. Often we consume our meals quickly without thinking about them, enjoying them or even really tasting them.
After years of being confined to a wheelchair due to her weight, she was able to reclaim her life.
The review found that consuming dairy products was related to increased insulin production, a healthier body weight and decreased body fat.
The carbohydrate is partly from lactose (milk sugar), which is digested differently than sucrose. If you skip it, your body can go into conservation mode, and hold onto fat instead of burning it. Just about the same time that the public was starting to realize that dietary fat was not to blame for our steadily increasing waistlines and failed diet attempts.In this case there's not a single researcher or study that started it all. Simple carbohydrates are the perfect post workout snack as they release glucose quickly into the bloodstream, spareing the body the need to break down muscle for energy.
Here are some of the best (and worst) gift ideas for your loved ones working towards a healthier lifestyle.
These include irregular sleep patterns and unhealthful diets in addition to extended periods of inactivity. You also may feel sluggish and have a hard time getting your brain to process and store information properly.
HOWEVER, only lower carb can provide certain long term health benefits like favorable blood lipids and *keeping* insulin sensitivity even in older age. A study in an obesity clinic examined the relationship between knowledge of appropriate foods and beverages needed for weight loss and the actual diet of patients seeking obesity treatment.
The study found that although the patients recognized what an appropriate diet plan included, they did not consume an appropriate diet for weight loss.
All of which I have read and strongly recommend if you have a remote interest in social phenomenons.This article is called "The Pima Paradox" but touches on the popularity of diets that were becoming popular at that time (1998). Treatment approaches should include tools that help patients implement their nutrition knowledge. He discusses "The Zone Diet", Atkins and "The Carbohydrate Addict's Diet" and I was really surprised to see how well Gladwell understood the underlying issues with these diets. They were all based on the hypothesis that lowering carbs and controlling insulin was what successful weight loss was all about.Let me cite a few good passages.
Certainly, if people start eating a more healthful diet they'll feel better about themselves. But the idea that there is something magical about keeping insulin within a specific range is a little strange.
Studies show similar weight loss with widely varying levels of insulin and there is no evidence for high insulin causing weight gain.
Some people in the low carb camp seems to believe otherwise, despite no evidence."What Sears would have us believe is that when it comes to weight loss your body treats some kinds of calories differently from others--that the combination of the food we eat is more critical than the amount. To this end, he cites what he calls an "amazing" and "landmark" study published in 1956 in the British medical journal Lancet. Over a week or so, someone on a high-protein diet will always look better than someone on a high-carbohydrate diet, simply because of dehydration. When a similar study was conducted several years later, researchers found that after about three weeks--when the effects of dehydration had evened out--the weight loss on the two diets was virtually identical.


Even today, 12 years after Gladwell's article was published, there's no compelling evidence that shows the superioriy of low carb diets in the long-term. People reduce calories spontaneously if they're told to cut carbs out of their diet."Food in America has become a recreational activity.
We eat to kill time, to stimulate ourselves, to alter our mood."This is the main reason people are getting fatter all over the world. Our environment does everything to encourage weight gain by presenting us with an unnaturally palatable assortment of different foods that completely screw up our natural appetite regulation. The pattern is similar in every area of the world where refined foods are introduced.There are a few more interesting things being discussed in that article.
If you're not keen on reading everything, at least hit "ctrl + F" and do a search for "The Photocopier Effect" and "Fat Mobilizing Substance".
Besides that, the points made in the article are still valid (with the exception of his remarks about ketosis as potentially harmful, which is far-fetched and alarmist in this context).My thoughtsMany years ago, when I was a broke student, I would eat tuna with almost every meal. Since I was on a generic bodybuildingesque diet with 5-6 meals a day, I ate a whole lot of tuna. I did that for a few weeks and then one day found out that I couldn't eat a single bite of tuna anymore.
The topic has been beaten to death so many times over that I simply refuse to debate it any longer.Why this aversion? With more than 200 comments, "Low Carb Talibans" is still the most commented article on this site, with guest appearances by Tom Venuto, Alan Aragon and Lyle McDonald among others.
Most people get better results from low carb diets for the simple fact that their diets improve when they make the switch. Protein and veggie intakes tend to go up a lot and this leads to much better satiety and diet compliance compared to a generic high carb diet. The latter also tends to be compromised of a greater amount of refined and high calorie density foods. As protein intake makes up a larger percentage of calories consumed, diet induced thermogenesis (DIT) increases.
A 2000-calorie diet compromised of 40% protein is superior to a 2000-calorie diet compromised of 20% protein. A small difference (small enough to not be detected in studies), but a difference nonetheless. However, the metabolic advantage is due to protein and not specifically related to the carb content of the diet like some people want to believe. If we compare a high carb, high protein (40%), low fat diet to low carb, high protein (40%), high fat diet we wouldn't see a detectable difference in DIT.3. Some people do in fact feel better on low carb diets and it has nothing to do with the greater satiety from increased protein or veggie intakes.
Problem is a lot of people tend to place themselves in the low carb-category without really having tried the middle ground. It's just a matter of time now before the insulin shock and fructose-overload sends me into coma and fries my liver.Today, actually in the last year or so, I have noticed that the low carb-hysteria has waned a bit. While the paleo-movement has its fair share of extremists, it's still a shift towards a more productive attitude towards diets, as the focus lies more on unrefined foods rather than a specific macronutrient.I was a carbophobe many years ago. Trust me when I say that it's ultimately a highly counterproductive mindset if you're looking to maintain leanness, performance and your sanity in the long-term. Since a few years back, at the same time I started using intermittent fasting and developed the Leangains method, I have occupied the middle ground.There is a place for both higher fat and higher carb intakes depending on occasion.
In my experience this is just perfect.Bonus material* In Gladwell's article, I found one comment about leptin that really piqued my interest. It would be great news for anyone looking to reach and maintain low body fat even though they might not have the genetic setup for it.
I've maintained single digit body fat for the last ten years, despite being fat throughout my teens.
Even though I have proven it possible for a former fat boy like myself to get lean and stay there, I haven't come across any hard scientific evidence for the possibility of lowering your setpoint. Very interesting.* If you want to read more about low carb versus high carb, check out Anthony Colpo's dissection of the topic. The exchange between him and Michael Eades also makes for some entertaining reading if you have the time.* Some people in the low carb camp claim that carb intakes have increased the last few decades while dietary fat hasn't. On average, we're eating 600 calories more compared to the 1970s, with a higher added intake of fat than any other macronutrient. Don't bother trying to resurrect the low versus high carb debate - I'm seriously through with discussing it.



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