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The real reason low carb diets work.
Sun, 12/04/2011 - 9:11pm — Charles Izzo
Check out this video:
http://www.youtube.com/watch?v=coUlGtAqmNg
If protein and carbs both have the same affect on insulin, there has to be another reason why lo carb diets work.
I think one factor has to do with glycogen stores. Problems occur when glycogen stores are full and you continue to eat carbs. Also, if glycogen stores are full, then your body has to go after the fat.
Another factor that most likely comes into play is overall calories. When you start off at least by removing all carbs from refined sources you really make a huge difference. Here's a good way to look at it. Given the example where someone goes and eats nothing but meat, regardless of fat intake. Calories are already high. Even without foods such as pasta and candies, that same person added in sugary drinks, they could easily add 1000 calories or more to their daily caloric intake without even knowing it.
My point is that sugars from refined sources in concentrated form make it way too easy to fill up your glycogen stores and go way overboard on calories. In the united states people drink their sugary calories like there's no tomorrow. But you don't see them drinking glasses of olive or coconut oil. I'm sure if they did it would be another contributing factor.
That's why I certainly don't agree with how carbs (even from fruits and vegetables) were being demonized during the low carb craze. You can't get enough calories from fruit to make you fat. But you easily can get it from cakes, candy bars, sugary drinks, and the list goes on.
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The reason low carb diets
The reason low carb diets work is because the majority of the calories are based off of proteins and fats which satiate the appetite.
Secondly, the body needs carbohydrates everyday since it is the preffered source of fuel for RBC's and the brain. When carbohydrates are low, the body changes its metabolism of fat to support the lack of carbohydrates. It first cleaves the glyercol back bone from a triglyceride, then uses glycerol for immediate energy, and then must change the fatty acids into ketones for use. The process is less energy efficient than the normal metabolism. To further understand, google ketogenic diet, or even prefferably gluconeogenesis.
Also, I can not find the source he mentions in the video for verification purposes. His assertions of carbohydrates being just as potent to stimulating insulin is absurd. Yes protein does stimulate insulin, however consuming 100G of dextrose or even glucose is going to have a larger and faster insulin spike than 100g of protein with an even amino acid profile.
Incomplete info
In the video it shows insulin rise with protein and/ carbs. This is not blood sugar. It's an entirely different thing.
When you eat carbs, your blood sugar goes up any your body responds with insulin so that you can use those carbs and store the unused as fat.
When you eat protein, your blood sugar does not go up. Your body does release insulin and glucagon which then directs the dietary protein to your skeletal muscles for muscle growth and repair. It has nothing to do with fat storage like when you eat carbs.
To suggest that the insulin released with blood sugar, and the insulin and glucagon released when you eat protein is the same thing, is either dishonest or just not understood.
By the way, the current science on exercise suggests not to eat carbs before or after a workout. It does suggest to eat protein after a workout so that your muscles will rebuild fast. If you eat carbs after a workout, your body will stop it's release of HGH and your muscle building will be lessened.
Your slow twitch muscle fibers are the lion's share of the muscles you work and they are fed ATP which is primarily from dietary fat or stored fat. Your fast twitch fibers have internal stores of glycogen. When these muscle fibers are exercised they will last only for a matter of seconds before they are exhausted. That's why you cannot sprint for long. Your liver will then replenish that used up glycogen. Your liver will replenish it's own glycogen stores with dietary carbs or dietary protein.
I couldn't agree more with
I couldn't agree more with you about the insulin in regards to the fat storage. I do however disagree with you regarding pre and post nutrition.
Slow twitch fibers are the main fibers you work if you do cardio, however for someone like myself, I don't do cardio at all. I only do exercises between a 1-7 repetition range with heavy weights.
Just because HGH release is stopped doesn't mean that muscle growth will be lessened. HGH is not the end all reason or stimulant for muscle growth.
I make the assertion that carbohydrates are to be consumed immediately after a workout. Durring the workout primarily growth hormone and testosterone are released. The amount of growth hormone released is really quite pathetic in comparrison to how much the body releases in the first couple hours of sleep. The body is in a state of breakdown, its consuming its energy stores at an elevated rate. To stop this from happening, and to begin building tissue, the body must off set the energy balance by consuming food. Consuming carbohydrates will cause a insulin spike wich activates insulin receptors, pulling in sugars and amino acids. The very same way that HGH stimulates growth via insulin growth factor 1.
Consuming the sugar is also important for causing sarcoplasmic hypertrophy. Combining creatine into the mix is even more important because when creatine is absorbed it pulls water in with it. Whenever water movement happens, the osmotic forces will pull glucose and ions such as sodium with it. The increased effects of carbohydrates beng absorbed by insulin will enhance the absorption of creatine.
Trading off a small amount of additional HGH for immediately replenishing muscular stores of energy, stimulating the muscles to absorb amino acids, sugars, creatine, ions, and water is of a larger impact when considering that insulin is a anabolic hormone.
Before bed time, taking your advice is best. Only consuming protein two to three hours prior to sleeping is best for stimulating even larger growth hormone spikes durring sleep. The gold standard however is to take whey and casein before bed.
Don't have time to watch the
Don't have time to watch the vid at the moment, will reply further when I do....
However, proteins and sugars do not cause the same insulin responses, and saitie is a factor in lower carb diets, but the primary reasons lower carb diets work is increased insulin sensitivity, decreased inflammation, and decreased cortisol. Everything thing else are side effects from those three things.
Just watched the video....
Just watched the video.... He equates 50 grams of sugar with 50 grams of carbs, & apparently doesn't understand why insulin is released to begin with. I'm not familiar with the study he referenced, but it apparently did a crappy job of accounting for variables. Furthermore, there is other conflicting data he does not address.
Many time doctor suggest
Many time doctor suggest diabetic person to eat low carb and hight protin food. Protein slows insulin levels, which you want to keep in balance to avoid weight gain. your body gets the necessary amounts of protein and carbohydrates to prevent insulin spikes.
What is Insulin
Doctors knew low carb diets
Doctors knew low carb diets work for diabetics since the 1800s. Even athletes back then were mostly low carbed. Low carb is nothing new.
Incorrect Information
John,
The information you presented is incorrect.
WSMan18 did an excellent job of refuting that information.
Kenny Croxdale
I guarantee it will never work if you never try it.