How To Reduce Weight - iLearnHuman

FITNESS MYTH #18

If You Eat A Lot Of Carbs You Will Always Be There

       Healthy carbohydrates have reached a frantic pitch these days. From the scientifically bankrupt theories of people like Gary Tubbs to trendy low carb diets like Paleo, Joan, Dukan, and beyond, carbohydrates now suffer the same level of oppression saturated fat lasting for decades.

       We want to know that saturated fats are not for the evil heart killers they were made for the processed form, trans fat, which is known to increase the risk of heart disease, among other health issues. If we believe in the leaders of carbohydrate curiosity, this molecule makes us fat. Force, break our metabolism, lead us to the development of diabetes and other diseases, and generally turn us into hungry, terrible people.

        If you dig up diabetic carbohydrates, experts claim that you'll melt fat and shut it down, build an unstoppable immune system, live forever, and perhaps superpower. Will also develop And you will be part of the cool crowd to boot. But does it have any basis in the science.

Carbohydrate Intake And Insulin Levels:-

       Many carbohydrate disputes revolve around their relationship to the hormone insulin. As a baseless claim, insulin makes you fat, and carbohydrate spikes insulin. Carbohydrates make you fat. Seems so simple, the story is simple because it's false. While it is true that insulin functions to excrete glucose from the blood and store excess in the form of fat, hormones are also responsible for driving the amino acids in our muscles for the synthesis of proteins, and dietary fat from the blood.

        Above all, insulin has a mild anti-catabolic effect, which means that it helps preserve your muscles. And while it is also true that eating carbohydrates increases insulin levels in your blood, many common sources of protein (eggs, cheese, beef and fish) are comparable in their ability to equal. Some people claim that because your body usually produces more insulin when eating carbohydrates, this causes more fat to be stored.

        Research has shown that the amount of insulin your body generates in response to food intake (insulin response) does not affect the amount of fat stored So, in short insulin is your friend, not part of a plot between your pancreas and fat cells that can ruin your self image. This is a strike against the Carbs makes you fat camp.  Now let's look at the relation between carbohydrate intake and fat loss.

Carbohydrate Intake Or Real World Weight Loss:-

       Many low carb gurus claim that if you consume very few carbs every day, you can reduce your weight quickly. Some people believe that they can only reduce their weight if they cut their carbs to zero.

       The problem with these beliefs is that they fly in the face of both basic physiology and scientific findings, and they prevent the most common weight loss, eating too much while running too low.

       A simple review of the scientific literature suggests that dietary composition has no effect on long-term weight loss.

       Let's focus on a study done by the University of Pennsylvania - Researchers found 63 obese adults with low carb, high protein, high fat diets (20 grams of carbohydrate per day, gradually increased until the target weight was attained), or 60% of calories from carbohydrates. A traditional diet of 25% from fat, and 15% from protein.  Results: The low carb group lost more weight in the first 3 months, but the difference was negligible over the 12 months.

       Reducing carbohydrate intake decreases the amount of glycogen in our liver and muscles. The 3 month result is not surprising then given that total body water retention is reduced to 44.  This causes a rapid drop in weight that has nothing to do with the burning fat.

       Harvard University published a study on the effects of diet composition and weight loss. The researchers assigned 811 overweight adults one of four diets, which included the following percentages of fat, protein, and carbs: 20%, 15%, and 65%;  40%, 15%, and 45% And 40%, 25% and 35%.  After 6 months of dieting, the participants had lost and averaged 6 kg (about 13.2 pounds). They began to regain weight after 12 months and by 2 years, had lost weight to 4 kg, low protein or high protein, low fat or high fat and low carb or high carb. There was no meaningful difference between Carb group.

        A study by Arizona State University found that an 8 week high carbohydrate, low fat, low protein diet was as effective in weight loss as a low carbohydrate, low fat, high protein diet.

         Therefore, the conclusion we can draw is brutally simple and clear: As long as you put yourself in a calorie deficit, you can lose weight by following the dietary protocol.

Exceptions The Rule:-

When Low/High Carb Might Better:-

       People do better on just a high carb or low carb diet, while some do either.

        For instance, some people do very well with a high carbohydrate diet. They can lose weight very easily, feel energetic throughout the day without crashing, and are able to maintain considerable strength in the gym.

        Other people do not do well with the high carb approach. Losing weight is slower than optimal, they are very hungry, which leads to overeating, and any progress frustrates high energy and lows.

        This individual response can also go the other way. When people do not react well to a low carb, high fat diet, they may become lethargic and mentally cloudy, lose a ton of strength and have trouble getting lean.

        Others thrive on fat, which has plenty of energy and a general sense of well-being.  what gives: When you feel like crap, it definitely increases that you overtake and give less than 100% of your workouts, there is more work here.

         Research has shown that some people's bodies behave better with large amounts of dietary fat than others, reducing energy expenditure to maintain energy balance and increasing oxidation of fats such as positive metabolic changes. It can also result in better appetite control.

         However, other people's bodies react negatively to high amounts of dietary fat and are more likely to be stored as stubborn body fat.

         Such research sheds light on why different individuals respond so well or poorly to lowcarp, high fat diets.

         Above also relates to research on how insulin sensitivity and responsiveness can affect dietary outcomes. Studies have shown that weight loss efforts are not improved or impaired by insulin sensitivity or resistance persent. But things change when we move away from the balance of nutrients and use high carb, low fat or low carb in conjunction with varying levels of insulin sensitivity and responsiveness.

         For example, a study by Tufts New England Medical Center found that a low glycemic load diet helped overweight adults with high insulin secretion lose weight, but overweight adults with low insulin secretion: The adults did not help.

          A study by the University of Colorado showed that obese women who were sensitive to insulin tended to be on a high carb, low fat diet compared to a low carb, high fat diet (13.5% vs. average weight loss) Had lost weight (6.8% of body weight).

          Women who were insulin resistant lost more weight on a low carb, high fat diet than on a high carb, low fat diet (13.4% respectively (8.5% of body weight vs. average weight reduction).

          If you have good insulin sensitivity and low secretion you will probably lose weight more easily on a high carb, low fat diet. On the other hand, if you have poor insulin sensitivity and high secretion, chances are you will do better with a low carb, high fat diet.

High Carb Or Low Carb:-

       It is quite easy to make educated guesses about your body's insulin dynamics.

       After high carb eating, signs of good insulin sensitivity and responsiveness are pumped muscles that feel full mental alertness, stable energy levels and satiety. Signs of impaired insulin sensitivity and reaction immediately after eating are bloat, gasiness, mental fogging/inability to concentrate, and hunger.

       Based on the above symptoms, you can decide which approach to try.

       But remember that these are just general guidelines. In the end, real weight loss matters the most. You should able to lose 1-2 lbs.  With the correct calorie intake per week.

       If you are not seeing progress despite being absolutely certain that you are at a reasonable calorie deficit, then you can benefit from changing the composition of your diet.

Do Not Eat At Night If You Want To Lose Weight

       If you eat during the day instead of late at night, there is no difference in the effect of those extra calories. Losing weight is such a precise activity that if you eat too much in just one meal, but stick to your meal plan for the rest of the day, you may fail to lose fat that day.

       A literature review conducted by the French National Institutes of Health and Medical Research highlights several important findings related to food frequency.. past studies that show a grazing style of eating. Were flawed in various ways, and conclusions were even more than that. More rigorous research has shown that eating fewer or more meals per day has no metabolic benefits. Eating patterns do not directly accelerate or reduce weight loss, but can prompt people to eat and thus fail to lose weight.

        You may be shocked to find that studies have shown that eating a large meal later in the evening can actually lead to more fat loss and less muscle loss. Get a couple small meals a night to eat, but if your schedule or lifestyle is better for a big meal at night, don't worry. it won't get in the way of hitting your goals. Instead of trying to make it harder for hours and hours without food at night, plan your meals so that you eat on a schedule that you like while maintaining a calorie deficit, and you'll lose weight.

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