富含纤维的碳水化合物还有一个额外好处，就是它们对胰岛素的影响。当复合或简单碳水化合物与纤维类蔬菜搭配食用时，来自这些碳水化合物的葡萄糖进入血液的速度会减缓。实际上，在复合或简单碳水化合物中加入蔬菜，能降低葡萄糖进入血液的速率。如果葡萄糖以较慢的速度进入血液，胰腺就会减少胰岛素的分泌。举个简单例子：200 卡路里的纯米饭 vs 200 卡路里米饭搭配一杯花椰菜。纯米饭餐会比米饭蔬菜组合引发更强烈的胰岛素飙升。纤维类蔬菜就像是天然"缓释剂"，能延缓简单或复合碳水化合物的吸收
正是这种缓释效应影响着胰岛素水平。
The tiny amounts of fiber, or lack of fiber, in many complex carbohydrates effects insulin secretion. Wild rice contains small amounts of fiber compared to bleached white rice and real whole grain bread contains more fiber than white bread. While all are considered complex carbohydrates due to their long branching web of glucose molecules bound together, they are digested at different speeds due to varying fiber content. The white rice will digest faster than wild rice and therefore will kick insulin levels higher. Likewise, white bread, which is devoid of fiber, digests much faster than whole grain bread. The net result? White bread creates a greater insulin response than whole grain bread and the greater the insulin response, the greater the effect on the complex system that keeps you fat!
In the full scope of things, total calories effect body fat levels as do the types of calories we eat. Carbs, protein and fat are unique in:
High insulin levels also effect the appetite center in the brain. Rats injected with high levels of insulin will eat until their stomach explode while rats that have the pancreas removed (which manufactures insulin) will refuse to eat and starve to death. In high amounts, insulin is an appetite stimulant.
High insulin levels also exert other interesting metabolic effects encouraging fat storage and preventing the liberation
of fatty acids from body fat stores. When insulin levels rise, it triggers the release of an enzyme called lipoprotein lipase (LPL). LPL retards the fat cells and prevents them from being broken apart to be used up as fuel. In effect, we could say LPL blocks fat cell breakdown and LPL is stimulated with high levels of insulin.
The body is always using a mixture of fuel sources when at rest. Primarily, fat is used in a resting body. A distant second is glucose. Some of this fat comes from the dietary fat we eat while the majority comes from fat cells. If insulin levels are chronically elevated due to eating more calories than you need each day or from eating a moderate caloric intake that is abundant in simple carbohydrates and devoid in fiber, fat cells are sealed off and prevented from being used as fuel. In fact, so effective is insulin in sealing off fat cells, that even those engaged in heavy aerobic exercise will find serious fat loss difficult if not nearly impossible unless insulin levels are controlled.
REVIEW
Elevated insulin is due to excessive calories.
Elevated insulin is due to simple carbohydrates with little or no fiber - even if total calories are not excessive.
Elevated insulin will store carbohydrates as body fat when muscle and liver stores for glycogen are full
Elevated insulin increases lipoprotein lipase which prevents fatty acids from leaving fat cells.
Interestingly, the pancreas which is responsible for releasing insulin also releases an opposing hormone called glucagon. It’s job is related to that of insulin. It regulates glucose levels in the blood. While insulin clears glucose out of the blood as glucose levels rise, glucagon increases glucose levels in the blood when glucose levels drop. When calories are low or when carbohydrates are temporarily lacking in the diet, glucose levels either approach the 70 level or fall below 70. At this point, glucagon is released. Glucagon calls upon the the storage cites for glucose, the liver and muscles, to
provide glucose to the blood. Glucagon stimulates the muscles and liver to send glucose back to the blood whenever glucose levels fall. We can say glucagon “opposes” insulin. Although both help to keep blood sugar levels in a normal range of 70-110, insulin is a “storer” of sugar while glucagon “liberates” sugar from storage locations. Recall insulin galvanizes lipoprotein lipase (LPL) causing fat cells to stay full of fat. Glucagon does the opposite. It promotes the release of hormone sensitive lipase (HSL) which works on fat cells to liberate fatty acids, dumping them into the blood where they can be used as fuel. The body is always releasing a mix of insulin and glucagon when a mixture of food sources, carbs, protein and fat, are eaten. When carbs are eaten by themselves, the primary hormone secreted in insulin. In a mixed meal, comprised of carbs and protein, the initial hormonal response is elevated insulin levels, though if the meal contains at least 15-2015-20 grams of protein, insulin levels will not skyrocket as the protein will stimulate glucagon release. The small glucagon release initiated with protein “drags” insulin levels lower. Think of insulin as hot water and glucagon as cold water. Adding a little cold water to a tub of hot water drags the temperature down and adding glucagon to insulin lowers insulin levels and its fat storing ability. Between meals, when glucose levels in the blood begin to fall, glucagon comes into play. A high calorie diet or a caloric intake that’s not all that high yet is abundant in simple carbs and lacks fiber will keep insulin levels chronically high which, in turn, suppresses glucagon levels. The net effect is body fat is continually being deposited.
High insulin levels can be tamed by including vegetables as part of your daily plan - as they slow the breakdown and digestion of carbohydrates into blood glucose modifying insulin output. An adequate protein intake will keep glucagon levels up which will offset higher insulin levels.
Dietary Fat: The Body Fat Connection
Dietary fat, along with dietary carbohydrates and protein comprise the three macronutrients. Fats have been avoided by dieters over the last 15 years or so due to the factors previously touched upon. Gram for gram, they yield more calories than carbs or protein, they don’t take up a lot of room in your stomach so they are easy to over eat and the body is rather efficient at “accessing” the true calorie value from dietary fat. Recall, unlike calories derived from protein which is 80%80 \% absorbable or those found in carbohydrates which are roughly 90%90 \% absorbable, the calories found in dietary fat are 97%97 \% absorbable. Meaning; when 100 calories of fat is consumed, the body “gets” 97 of those.
Historically in the United States, our intake of dietary fat has increased over the last 50 years as has our intake of refined, simple carbohydrates. At the same time, our intake of more natural/complex carbohydrates has decreased and our intake of vegetables has woefully collapsed. That, combined with less physical activity and a more sedentary lifestyle has utterly destroyed our level of health and fitness. For every new health club popping up, there are a hundred little kids, fat and overweight.
When dietary fat is consumed, the body can’t transport the whole shabang about the blood. Food fat has to be broken down into its raw components, fatty acids and glycerol. Fatty acids provide fuel for resting muscles and during aerobic work and glycerol can be, through a long chain of events, “re- manufactured” into glucose. This glucose can influence, to a small degree, the total amount of glucose in the blood.
The body fat storing mechanisms in the body rely on total calories to make new body fat and the inter-dynamic relationship between dietary fat and insulin produced from carbohydrates. While insulin has the potential to store carbs as glycogen or to shoot them off towards fat cells influencing the accumulation of body fat, and to release lipoprotein lipase which essentially blocks fat cells from breaking down, it’s
strongest influence in the accumulation of added body fat lies in its ability to stimulate the uptake of dietary fat by fat cells. In a nutshell, a high dietary fat intake in the presence of insulin virtually guarantees dietary fat will not only “make it” to fat cells, but quickly be packed away to make bigger fat cells. Just as insulin is the “trigger” that sets in motion the removal of glucose from the blood and into glycogen or fat, it’s the main trigger that allows fat cells to “open up” and allow additional dietary fat to be packed away. The deadly combo: simple sugars or a massive amount of complex carbohydrates and dietary fat.
INSULIN + Dietary Fat = Body Fat
In both cases, elevated insulin escorts fatty acids into fat cells making you fatter. Once there, the fat stays there as elevated insulin “locks and seals” fat cells up making it harder for the body to draw upon them as fuel.
Not All Fat's The Same
There are different types of dietary fat and each exerts different properties within the body. Saturated fats are solid at room temperature and unsaturated fats are liquids at room temperature. All animal sources of fat, like that found in meats, chicken skin, eggs and dairy products (unless they’re fat free) contain saturated fat. Saturated fats, consumed in excess are a nemis to good health as a chronically high intake can cause scaring within the arteries of the cardiovascular system. This, in turn, causes mild clogging of the artery walls. In addition, a high saturated fat intake changes the consistency of the blood making it more thick and syrupy. Thicker blood and narrowing arteries puts a greater stress on the heart forcing it to pump harder and harder and typically more often in order to “push” a thicker substance through a smaller tubular system. It’s a kin to sucking water through a straw versus sucking a milkshake through a coffee stir stick. It takes a heck of a lot more effort
to draw a thick fluid through an ultra thin tube. Narrow arteries and thicker blood puts a person at risk of heart disease and even a heart attack or stroke.
From a body fat standpoint, saturated fats also aggravate and indirectly enhance the storage of body fat by virtue of its damaging role on muscle tissue. Saturated fats can cause minute microscopic punctures on the very outermost layer of muscle cells. The problem here is the outermost layer is the same location of special “receptor cites” for the hormone insulin, much akin to a door. Under healthy, normal or ideal conditions, a moderate intake in carbohydrates causes a moderate insulin burst and insulin channels the glucose out of the blood and towards the muscle where insulin “locks up” with receptors allowing glucose “to pass through” the proverbial door filling muscles with glycogen. Of course, if glycogen stores are maxed out and already full, all carbs will be shuttled away and re-directed towards body fat stores. In any case, a high saturated fat diet plays real havoc with the receptor cites on the muscle making it very difficult for insulin to “lock up” with the cite and drive glucose into the muscle. Going back to the door scenario, imagine a key hole to your home as a receptor. Now imagine you come home from work one day and slide your key in, but the key fails to turn. You fight and play with the lock and key and try your best to turn the key to open your door, but it simply will not turn. A similar event occurs with insulin receptors on muscle tissue that have been “worn away” with a chronic high saturated fat diet. Insulin can’t seem to “get” the glucose into the muscle, so the glucose simply “backs up” until it builds up in the blood. As glucose builds up in the blood, the pancreas reacts as it always does to high amounts of glucose in the blood; by dumping more insulin into the blood. The end result. Fat storage. High insulin levels favor the build up of body fat. Traditionally, this event is termed insulin resistance. The muscles, resist, the glycogen storing effects of insulin due to a high saturated fat diet.
While a high saturated fat diet is a key culprit in wrecking havoc with the receptors on muscle tissue, other factors also
Types of Calories
damage a muscles ability to utilize glucose. They include:
stress
smoking
a lack of exercise
recreational drugs
alcohol
a high intake of simple sugars
a low fiber diet
a high amount of body fat
a high sugar diet
stress smoking
a lack of exercise recreational drugs
alcohol a high intake of simple sugars
a low fiber diet a high amount of body fat
a high sugar diet | stress | smoking |
| :--- | :--- |
| a lack of exercise | recreational drugs |
| alcohol | a high intake of simple sugars |
| a low fiber diet | a high amount of body fat |
| a high sugar diet | |
For The Extremely Active BMxx1+BM
For Very Active BMxx.7+BM
For Moderately Active BMxx.4+BM
For Non Active BMxx.2+BM| For The Extremely Active | $\mathrm{BM} \times 1+\mathrm{BM}$ |
| :--- | :--- |
| For Very Active | $\mathrm{BM} \times .7+\mathrm{BM}$ |
| For Moderately Active | $\mathrm{BM} \times .4+\mathrm{BM}$ |
| For Non Active | $\mathrm{BM} \times .2+\mathrm{BM}$ |
Work a physical job, construction, mail
carrier, builder, landscaper and work
out hard 5 or more times each week.| Work a physical job, construction, mail |
| :--- |
| carrier, builder, landscaper and work |
| out hard 5 or more times each week. |
高度活跃型：
从事体力劳动且每周锻炼3次，或从事文职工作并每周刻苦锻炼5次。
Either work a physical job and exercise
3 times a week or work a desk job and
work out hard 5 times a week.| Either work a physical job and exercise |
| :--- |
| 3 times a week or work a desk job and |
| work out hard 5 times a week. |
中等活跃程度：
从事文职工作且每周锻炼3至4次，或从事体力劳动但不进行额外锻炼。
Desk job and work out 3 to 4 times a
week or a physical job and do not
exercise.| Desk job and work out 3 to 4 times a |
| :--- |
| week or a physical job and do not |
| exercise. |
Extremely Active: "Work a physical job, construction, mail
carrier, builder, landscaper and work
out hard 5 or more times each week."
Very Active: "Either work a physical job and exercise
3 times a week or work a desk job and
work out hard 5 times a week."
Moderately Active: "Desk job and work out 3 to 4 times a
week or a physical job and do not
exercise."| Extremely Active: | Work a physical job, construction, mail <br> carrier, builder, landscaper and work <br> out hard 5 or more times each week. |
| :--- | :--- |
| Very Active: | Either work a physical job and exercise <br> 3 times a week or work a desk job and <br> work out hard 5 times a week. |
| Moderately Active: | Desk job and work out 3 to 4 times a <br> week or a physical job and do not <br> exercise. |
Protein needs are correlated with lean body mass. The more muscle one carries, the more protein is needed. Bodybuilders, the leanest athletes on the face of the earth, usually consume at least one gram of protein for each pound of lean body weight. While such numbers fly in the face of the RDA, the RDA’s really don’t apply because they’re not set to facilitate the stripping away of body fat. Recall, protein has a “dragging” effect on insulin which favors lower insulin levels. This not only effects fat burning in a positive light, but lower insulin also translates into appetite control because spiking insulin is a potent appetite stimulant.
In the on-going example, the individual with 137 pounds of lean body mass will benefit by matching protein intake (in grams) to lean body mass. The individual at 137 pounds of lean body mass needs 137 grams of protein daily.
Each gram of protein =4=4 calories.
Protein, unlike carbohydrates or dietary fat, can not be stored in the body to any significant degree. Therefore, there is a daily need for it and, to maximize absorption and to provide a constant influx of glucagon - the hormone released with protein that encourages fat metabolism while dragging down insulin levels - it’s important to spread your daily protein intake over at least four meals.
Using four meals, the meal by meal breakdown would look like so:
137 grams //4/ 4 meals =34=34 grams per meal.
Meal 1:
34 grams of protein
Meal 2:
34 grams of protein
Meal 3:
34 grams of protein
Meal 4:
34 grams of protein
Meal 1: 34 grams of protein
Meal 2: 34 grams of protein
Meal 3: 34 grams of protein
Meal 4: 34 grams of protein| Meal 1: | 34 grams of protein |
| :--- | :--- |
| Meal 2: | 34 grams of protein |
| Meal 3: | 34 grams of protein |
| Meal 4: | 34 grams of protein |
Since each gram of protein yields 4 calories, we can multiply the total grams of protein consumed each day by 4 to represent protein calories.
137 grams of protein daily xx4\times 4 calories per gram
548 calories of protein
Applied to the example we have been using:
1296 Calories Remaining (see page 46)
548 Calories of Protein
748 Calories Remaining 寻找碳水化合物
最后需要确定的是碳水化合物。与蛋白质一样，
每克碳水化合物含有 =4=4 卡路里。
以上述例子为例，我们可以将剩余的748卡路里除以4，得出碳水化合物的克数。
每日应摄入 748-:4=187748 \div 4=187 克碳水化合物
采用每日四餐的饮食方案时，此人每餐应摄入44克碳水化合物。具体数值如下：
第一餐：34克蛋白质
44克碳水化合物
第二餐：34克蛋白质
44克碳水化合物
第三餐：34克蛋白质
44克碳水化合物
第四餐：34克蛋白质
44克碳水化合物
每日总量：137克蛋白质
Daily
Totals: 137 gms of protein| Daily |
| :--- |
| Totals: 137 gms of protein |
187克碳水化合物
Meal 1: 34 grams of protein 44 grams of carbohydrates
Meal 2: 34 grams of protein 44 grams of carbohydrates
Meal 3: 34 grams of protein 44 grams of carbohydrates
Meal 4: 34 grams of protein 44 grams of carbohydrates
"Daily
Totals: 137 gms of protein" 187 gms of carbohydrates| Meal 1: 34 grams of protein | 44 grams of carbohydrates |
| :--- | :--- |
| Meal 2: 34 grams of protein | 44 grams of carbohydrates |
| Meal 3: 34 grams of protein | 44 grams of carbohydrates |
| Meal 4: 34 grams of protein | 44 grams of carbohydrates |
| Daily <br> Totals: 137 gms of protein | 187 gms of carbohydrates |
注：约228卡路里的脂肪"隐藏"在137克蛋白质中，少量存在于部分碳水化合物食物中。
提供约187克碳水化合物的示例饮食
187克碳水化合物
137克蛋白质
第一餐
第一餐
7个蛋白
5个蛋白
1片脱脂奶酪
1个鸡蛋
1汤匙脱脂奶油奶酪
半根香蕉
1个百吉饼
2 盎司燕麦片（PCW）
第二餐
第二餐
7 盎司鸡胸肉（PCW）
4盎司切片火鸡肉
小份沙拉配无脂沙拉酱
2片无脂奶酪
6 盎司土豆（PCW）
沙拉配 2 盎司意大利面（PCW） 2 汤匙劳拉酱汁（见附录 1）
salad w/ 2 oz. pasta (PCW)
2 T. Laura's dressing (see Appendage 1)| salad w/ 2 oz. pasta (PCW) |
| :--- |
| 2 T. Laura's dressing (see Appendage 1) |
餐点3
餐点3
1杯米饭
7只大虾
1/3杯豆子
2 盎司意大利面（PCW）
5 盎司牛腿肉末（PCW）
杯装蔬菜 w//w / 低脂沙拉酱
第四餐
第四餐
1个金枪鱼汉堡（参见附录1）
7盎司白鱼肉
2片全麦面包
1杯蔬菜
生菜、番茄、芥末酱、脱脂蛋黄酱
2份无脂炸薯条（见附录1）
PCW = "预煮重量"
MEAL 1 MEAL 1
7 egg whites 5 egg whites
1 slice fat free cheese 1 egg
T. fat free cream cheese 1/2 banana
1 bagel 2 oz . oatmeal (PCW)
MEAL 2 MEAL 2
7 oz . chicken breast (PCW) 4 oz . sliced turkey
small salad w/ fat free dressing 2 slices fat free cheese
6 oz potato (PCW)
"salad w/ 2 oz. pasta (PCW)
2 T. Laura's dressing (see Appendage 1)"
MEAL 3 MEAL 3
1 cup rice 7 large shrimp
1/3 cup beans 2 oz . pasta (PCW)
5 oz . ground round steak (PCW) cup vegetables w// low fat dressing
MEAL 4 MEAL 4
1 tuna burger (see Appendage 1)) 7 oz . white fish
2 slices whole grain bread cup vegetables
lettuce, tomatoes, mustard, fat free mayonnaise 2 servings no fat french fries (see Appendage 1)
PCW = "pre cooked weight" | MEAL 1 | MEAL 1 |
| :--- | :--- |
| 7 egg whites | 5 egg whites |
| 1 slice fat free cheese | 1 egg |
| T. fat free cream cheese | 1/2 banana |
| 1 bagel | 2 oz . oatmeal (PCW) |
| MEAL 2 | MEAL 2 |
| 7 oz . chicken breast (PCW) | 4 oz . sliced turkey |
| small salad w/ fat free dressing | 2 slices fat free cheese |
| 6 oz potato (PCW) | |
| | salad w/ 2 oz. pasta (PCW) <br> 2 T. Laura's dressing (see Appendage 1) |
| MEAL 3 | MEAL 3 |
| 1 cup rice | 7 large shrimp |
| 1/3 cup beans | 2 oz . pasta (PCW) |
| 5 oz . ground round steak (PCW) | cup vegetables $w /$ low fat dressing |
| MEAL 4 | MEAL 4 |
| 1 tuna burger (see Appendage 1)) | 7 oz . white fish |
| 2 slices whole grain bread | cup vegetables |
| lettuce, tomatoes, mustard, fat free mayonnaise | 2 servings no fat french fries (see Appendage 1) |
| PCW = "pre cooked weight" | |
The smart approach to maximizing fat loss is to set your projections for calories, carbohydrates, protein and fat and set your total meal plans up to inhibit fat storage. If you can prevent the body from storing any additional body fat, you can melt away body fat by increasing your metabolic rate. Even a small daily increase in the metabolic rate - the total calories you burn off or expend each day can have a dramatic effect on your progress.
Fat Inhibition
One big mistake many dieters make is to conceptualize weight loss in terms of “restriction, reduction, starvation, cutting, and calorie deprivation.” These terms imply severely
reducing calories which, as we have learned, fail as a model for long term fat loss.
While calorie reduction is effective, the degree of calorie reduction, ought to be small and mild at best. Many dieters resort to extremes and reduce calories dramatically from a high caloric intake to a very low caloric intake. In this case, drastic and severe reductions set in motion a starvation response characterized by a loss in metabolic boosting lean body mass and the “hoarding” of fat by fat cells. Smaller, more modest reductions in overall caloric intake encourages the body to liberate fat for fuel without sending the metabolism into a downward spiral. The smart approach to weight reduction entails creating mild reductions in caloric intake. A reduction by 10-15%10-15 \% off of current caloric intake is suffice to set in motion fat loss. For example, an inactive individual eating 2000 calories each day can reduce by 10%10 \% or 200 calories to 1800 calories or he may choose to reduce calories a bit further by 15%15 \% or 300 calories a day yielding 1700 calories. The trick is to stimulate and encourage the body to liberate fat without setting off an alarm stage in the fat cells where they fight back and resist being broken down to be used as fuel - even when calories are extremely low. A small cut in caloric intake will allow you to stay energetic so you have sufficient energy and fuel to continue with your daily life. Coax fat loss. Don’t force it.
Part of fat inhibition entails eating enough calories to match your BM and to allow for extra calories so you can meet and match your activity requirements (see page 44). Avoiding simple carbs and refined carbs while incorporating plenty of fiber-type carbs is a simple strategy to cap insulin levels as insulin and total caloric intake are the two major players effecting the storage of body fat. The final part of inhibiting fat storage is meal frequency. Smaller, more frequent meals will illicit less total insulin than larger infrequent meals. Another way to look at it; at any calorie level, insulin levels will remain lower when the carbohydrates you eat are broken into 5 and 6 meals as
opposed to 2, 3 or 4 meals.
Taking a closer look at meal frequency, “how often” you eat each day, we find the number of meals you eat impacts fat storage. The individual eating 1524 calories each day at a single sitting - “all at once”- as in one meal a day can store body fat and possibly fail to lose weight even though he is eating less total calories each day than his body requires. 1524 calories at one sitting will jack up insulin levels which, in turn boosts lipoprotein lipase levels creating a hormonal environment that encourages a fatter body by two mechanisms. First, fatty acids are more readily “trapped” by fat stores. Second, fat stores become sealed shut, preventing fat cells from breaking down. In addition, sky-high insulin levels can divert some glucose away from glycogen stores and towards fat stores. One big meal’s never a good idea.
Daily
Totals: 137 gms of protein| Daily |
| :--- |
| Totals: 137 gms of protein |
187克碳水化合物
Meal 1: 23 grams of protein 31 grams of carbohydrates
Meal 2: 23 grams of protein 31 grams of carbohydrates
Meal 3: 23 grams of protein 31 grams of carbohydrates
Meal 4: 23 grams of protein 31 grams of carbohydrates
Meal 5: 23 grams of protein 31 grams of carbohydrates
Meal 6: 23 grams of protein 31 grams of carbohydrates
"Daily
Totals: 137 gms of protein" 187 gms of carbohydrates| Meal 1: 23 grams of protein | 31 grams of carbohydrates |
| :--- | :--- |
| Meal 2: 23 grams of protein | 31 grams of carbohydrates |
| Meal 3: 23 grams of protein | 31 grams of carbohydrates |
| Meal 4: 23 grams of protein | 31 grams of carbohydrates |
| Meal 5: 23 grams of protein | 31 grams of carbohydrates |
| Meal 6: 23 grams of protein | 31 grams of carbohydrates |
| Daily <br> Totals: 137 gms of protein | 187 gms of carbohydrates |
127 lbs lean body mass 137 lbs lean body mass
1270 calories required at 1370 calories burned at
complete rest complete rest| 127 lbs lean body mass | 137 lbs lean body mass |
| :---: | :---: |
| 1270 calories required at | 1370 calories burned at |
| complete rest | complete rest |
Day 1: 2300 calories (Monday)
Day 2: 1400 calories (Tuesday)
Day 3: 2000 calories (Wednesday)
Day 4: 2600 calories (Thursday)
Day 5: 1900 calories (Friday)
Day 6: 3400 calories (Saturday)
Day 7: 1200 calories (Sunday)| Day 1: | 2300 calories (Monday) |
| :--- | :--- |
| Day 2: | 1400 calories (Tuesday) |
| Day 3: | 2000 calories (Wednesday) |
| Day 4: | 2600 calories (Thursday) |
| Day 5: | 1900 calories (Friday) |
| Day 6: | 3400 calories (Saturday) |
| Day 7: | 1200 calories (Sunday) |
Day
Day| Day |
| :--- |
Here’s the problem; metabolic confusion which can lead to fat storage. While total daily caloric intake is important. That is, your total caloric requirements and whether you fall below or above them are of primary importance in determining whether you will lose fat or gain fat, we know hormones and enzymes like insulin, glucagon, hormone sensitive lipase, lipoprotein lipase and even dietary fiber are factors that come into play that work in a special dynamic along with total calories making it all too complicated to naively declare “It’s all about the calories stupid!” Now we have another factor to deal with called caloric perception theory (CPT). Simply; the body will attempt to lose or gain fat
based on the relative amount of calories it is used to taking in. Throw out calorie charts for a moment and take a ride through the varying caloric web described below.
On Monday an iridividual begins the week at 2300 calories and cuts back to 1400 on Tuesday. With this initial reduction, the body gives up some body fat as fuel. After all, 1400 is less than 2300 and a caloric reduction will initiate fat loss.
On Wednesday, the individual consumed 2000 calories. Two things occur here. Either the body will perceive 2000 to be 300 less than 2300 and allow fat to be liberated as fuel or it may perceive 2000 to be 700 more than 1400 and store fat. Metabolic confusion becomes easier to see. Should the body store fat or lose it?
Thursday, the individual bumps the caloric intake up higher, to 2600 calories which is clearly higher than both the sum total eaten on Tuesday or Wednesday. Unquestionably, argue the CPT-ers the body will enter a fat storing mode.
Friday, the individual, engaged in a hectic business day, finds it difficult to eat and calories settle in at 1900. The assumption at 1900 calories; fat ought to be tapped as 1900 is lower than Thursday’s intake. Guess again. 1900 is higher than Tuesday’s 1400 mark. Will the body store fat? The proponents of Calorie Perception Theory would say yes.
Saturday includes splurging on lunch and a big serving of dessert taking calories to 3400 for the day. Definitely enough to store fat and, since the body will perceive 3400 as higher than all the other days, not only will it turn on the mechanisms to help support fat storage, but they’ll be turned, “on high.”
Sunday, the individual awakens early, knowing Saturday was a mini splurge-fest. With a desire to “make up” for the damage done, calories drop way back to 1200 . Here’s where the traditional nutritionists and Calorie Perception Theorists likely agree. 1200 is certainly less than all the previous days so fat ought to be shed. Oops! One nutritionist warns; “If the 1200 level is insufficient to support the basal metabolism, the
body may enter a starvation response and fight letting fat go.”
The corrective step to sporadic eating habits which send conflicting messages to the body and can lead to fat storage, regardless of caloric intake, is to take an average of the seven day period and start anew. Add up all the calories eaten in a seven day period and divide by 7. This gives you a sum average sneak peak at the calories an individual typically eats each day. More important, it eliminates higher calorie and lower calorie days which the Calorie Perception Theorists hold is making you fat. So, in the 7 day example previous, that individual ate 14,798 calories in seven days. Dividing this number by 7 equals 2114(14,798-:7=2114)2114(14,798 \div 7=2114) calories each day. Eating the same amount of calories each day and the same number of meals with 5 to 6 being optimal to control insulin, conflicting signals regarding calorie perception are no longer an issue. When this individual commits to eating 2114 calories daily with 5 to 6 meals each day, the body will become more “regular” and less likely to store fat. Furthermore, the individual who adopts an eating plan that stresses the same amount of total calories each day will benefit by gaining more energy, both physical and mental.
Sporadic eating patterns is a reason many who reduce calories never seem to shed body fat. If an individual who is eating a completely different and widely varying caloric intake each day cuts calories by eating 1600 a day, the body may not recognize the deficit. Why? The body has grown accustomed to relative deficits where calories come down, only to go back up. Down, Up, Up, Down. In the previous example, the individual created a deficit from the mean ( 2114 calories) on 4 days of the week; Tuesday, Wednesday, Friday and Sunday and was in a caloric surplus on 3 days of the week; Monday, Thursday and Saturday. Every time a caloric deficit was seemingly created, it was broken with an increase in calories. This leads to confusion and if the metabolism could speak, a likely reaction would be “When calories are reduced do not give up fat as fuel because the deficit is
temporary; it’ll soon end.” What about fat storing? Humans are designed to store fat. When a small excess comes in after a deficit where the body refused to liberate fat as fuel, rest assure, those calories will be quickly whisked off to fat deposits!
Getting the body to recognize deficits requires a “base” diet be employed. A “base diet” is the average sum total or in this case, 2114 calories a day. A base diet provides the body with consistency so, down the road if calories decline, the body will recognize a deficit and give up fat as fuel. Without a base diet, the body’s continually confused and, as it is designed to store fat, it will do just that!
Creating A Deficit & Adding Exercise
Once a base diet has been established, in this case roughly 2100 calories daily, and has been followed for at least 6 weeks and up to 10 weeks, an individual can create a caloric deficit to stimulate the body to call upon body fat stores. For those who had previously followed a sporadic daily caloric intake characterized by high and low calorie days, establishing a base will allow the body to respond to a deficit.
{:[6912],[(+184)/(7096)" calories from eating "15%" more carbs than normal "]:}\begin{aligned}
& 6912 \\
& \frac{+184}{7096} \text { calories from eating } 15 \% \text { more carbs than normal }
\end{aligned}
Funny. Many who resist the idea of keeping dietary records are well aware it can be overwhelmingly difficult to organize, control and take charge of their financial lives without record keeping. Records will allow you to establish a starting point showing you the reason(s) you may be fatter than what makes you comfortable. Upon seeing progress, you’ll know why, and if progress wanes, you’ll have the information and numbers needed to make alterations and adjustments in your nutrition plan leading to continuos success.
需要记录的内容
每日进食时间
How many calories, carbohydrates and protein at each meal.
Total calories for each day.
Total carbohydrates and protein for each day.
** see appendage 2 for food values
Chapter Sight
Does 3500 Calories Equal One Pound Of Fat?
There was a time when dieters played strict, and sometimes exclusive, attention to total caloric intake with little regard for total carbohydrate consumption, fat intake or variables such as metabolism. The dieter’s life was rather simple. Just count calories, cut a certain amount from the diet and fat loss will follow. However, there’s a little more to it as illustrated below.
Food scientists tell us one pound of fat is equal to 3500 calories. That is, when a total of 3500 calories is omitted from the diet, one pound of fat should be shed. That’s what they tell us, but it’s not exactly the full story. Let’s take a look using two individuals as an example.
A) John eats 3300 calories a day.
B) Jane eats 1800 calories a day.
Both reduce their caloric intake by 500 daily creating a weekly caloric deficit of 3500 calories.
A) John now eats 2800 calories a day.
B) Jane now eats 1300 calories a day.
A) John reduces his calories by 500 a day, 3500 a week or by 15%.
2800 is 15%15 \% less total calories than 3300.
B) Jane reduces her calories by 500 a day, 3500 a week or by 28%28 \%.
1300 is 28%28 \% less total calories than 1800 .
Using the popular premise that 3500 calories will equal one pound of body fat, the two individuals actually see very different results. John can expect to lose one pound of fat a week because he has reduced his calories and is creating a one week deficit of 3500 calories. Furthermore, he can expect continual fat loss at a clip of roughly one pound each week. Of course, he may eventually run into plateaus. But it’s safe to assume the body will recognize the 3500 caloric reduction and give up a pound of fat as fuel for at least a few weeks. Furthermore, the reduction in calories is mild, at 15%15 \%. And we learned mild reductions in calories are effective in coaxing the body to give up body fat as fuel while greater reductions in calories often cause a down regulation in the metabolic rate where it adapts by decreasing the total amount of calories it burns each day. Aggressive dieting usually backfires as the body accommodates to large caloric reductions by burning less fuel.
Jane may be a less fortunate. She too will lose a pound in the first week because, like John, she has reduced her weekly caloric intake by 3500 . However, not all reductions are the same. She has reduced her intake by 28%28 \%, almost twice that as John’s 15% and the body will likely respond by shedding lean muscle mass along with body fat which slows the metabolism. In addition, cuts in fuel intake greater than 15%15 \% can make the dieter feel less energetic and less energetic people tend to expend less fuel in any given day. So while Jane may lose a pound of weight each week, it wont be exclusively fat but a combo of fat and muscle and muscle is the dieter’s closest ally as it keeps the body’s internal engine, called metabolism, elevated.
In trying to shed fat, aim for a reduction in calories as a percentage of your base diet. Reducing by 15% will lead to fat loss without slowing down the metabolism as smaller cuts tend to burn exclusively fat - never muscle. While a 15% reduction from a base diet may not total a pound a week, it it could add up to one pound in 2 weeks or a pound every 10-12 days. More important, a reduction of 15%15 \% will not send the
metabolism into a downward spiral making fat loss nearly impossible. Ideally, Jane should have made a reduction of 15%15 \% or by 270 calories a day eating 1530, down from 1800 calories.
QIf I burn 3500 calories a week through exercise will I lose a pound of body fat?
AYes, expending 3500 calories will lead to a pound of fat loss. However, an individual can burn body fat, even by expending less than 3500 per week. If a person walks very briskly for an hour, he may be able to expend 200-250 calories. Though it would take a bit more than 2 weeks to burn off a pound of body fat ( 3500 calories), it may be more beneficial over the long term because a less aggressive approach to expending calories is akin to a mild reduction in calories. That is, going overboard and trying to burn off huge amounts of calories with excessive amounts of exercise will back fire as quickly and as dramatic as reducing calories. Extremely heavy bouts of exercise increase cortisol levels in men and women which is a stress hormone with “muscle wasting” capabilities. In effect, over exercising causes the over secretion of this hormone which, in turn, promotes the burning of lean body mass! So, the extremely heavy exercisers engaging in hours upon hours of aerobic work each week will never burn exclusively body fat. Due to rocketing cortisol levels, the body shifts fuel sources and begins burning muscle tissue along with body fat. Eventually, the drop in muscle tissue - the result of over exercising - causes a slow down in the metabolic rate. Thyroid levels, the calorie burning hormone that drops with prolonged low calorie dieting also drops with extreme increases in calorie expenditure. So don’t think embarking upon some outrageous exercise plan will melt every last ounce of fat off you. The likely result; a compromised hormone flux that slows the metabolism. Over zealous men engaged in heavy exercise will also experience a drop in testosterone levels, the male hormone that supports lean body mass and encourages fat metabolism. Lower testosterone levels translate into less muscle, a compromised metabolic rate,
and a compromised ability to burn body fat. Stay away from crazy diets and stay away from crazy amounts of exercise.
QHow about exercise and dieting? Isn’t that the best way to go?
AExercise and dieting at the same time may lead to better progress but many find the combo too overwhelming… committing to daily exercise and recording food consumption at the same time. For many, the best results may come from dieting alone or from exercising alone with no radical changes in eating habits. At least for those who are just getting started. Of course, a mild reduction in calories coupled with exercise is a great combo because any type of exercise bumps up the metabolic rate making it easier to burn calories and weight training would increase lean body mass causing the body to burn more calories in any 24 hour period.
When embarking upon a diet and exercise plan, know that a combined 3500 calories can be burned off/or reduced from the diet causing a pound of fat loss. To create a 3500 calorie deficit in 10 days simply eat 350 less calories each day ( 3500 calories //10/ 10 days =350=350 ). Or reduce calories by 175 while expending another 175 daily. ( 175+175=350.350 xx10175+175=350.350 \times 10 days =3500=3500 calories.)
The individual following a weight training program to increase lean body mass which, in turn, “builds” or “revs” the metabolism, should eat a a greater portion of his daily carbohydrate intake following his exercise session. This technique - eating more carbs after training - will encourage carbs to be stored directly as muscle glycogen (and not as body fat!) for 2 reasons:
Glycogen starved muscles crave carbohydrates.
Insulin receptors on muscle are highly excitable after training. This means the majority of carbohydrates eaten after traning will be stored in muscles and rarely deposited as body fat.
Growth Hormone: A Spark Plug For Fat Loss
Another reason to avoid late night carbohydrates or to lower carbohydrate intake in the evening hours is to harness the body’s output of growth hormone. Growth hormone (GH) is released upon falling asleep usually within 30-90 minutes. Growth hormone is a powerful stimulus for the individual wishing to shed fat and hold onto lean muscle mass as GH\mathbf{G H} initiates a moderate shifting in fuel sources so the body burns a greater percentage of fatty acids - the backbone to body fat. When the shift occurs, the body burns a smaller percentage of glycogen or amino acids. It’s the ideal solution for the individual lifting weights to lose fat and add lean body mass. Kicking up GH amplifies the changes that occur with hard weight training. Namely; the burning of fat while preserving lean muscle mass. Even the non training individual can benefit by reducing carbs at night. The dieter’s goal is to lose fat and to hold onto as much metabolic friendly muscle as possible. Yet we learned dieting can cause a loss of both body fat and muscle so anything a dieter can do to support GH release can help save muscle by shifting his
body’s metabolism so it uses more fat and less muscle mass. Avoiding carbs before going to bed can encourage GH release as lower blood sugar (glucose) levels support GH release while higher blood sugar levels block GH release. The sole exception to eating carbs at night is the individual who weight trains in the evening. He’ll need carbs after training to aid the rebuilding process and any carbs consumed after training will quickly pass through the blood and into muscles making new muscle glycogen. This leaves the blood with lower glucose permitting the natural GH “pop” upon sleep.
Applying the Strategy
The lower-carbs-at-night strategy can be applied to our on going example of the individual who, with the use of weight training, has increased lean body mass from 127 pounds to 137 pounds.
Previously eating 137 grams of protein a day split over 6 meals and yielding 23 grams of protein per meal along with 187 grams of carbohydrates a day, the equivalent of 31 grams per meal, the individual will now remove or curtail carbohydrate intake later in the evening in order to keep glucose levels lower which aids in the release of GH.
Original Carbohydrate
Intake
Original Carbohydrate
Intake| Original Carbohydrate |
| :---: |
| Intake |
VS
调整后碳水化合物摄入量
New Carbohydrate
Intake| New Carbohydrate |
| :---: |
| Intake |
For the weight training individual, a smart approach is to consume 25% of the day’s total carbohydrate intake in the morning meal (meal 1) and 25% after training. In the morning, blood glucose levels are at their lowest level of the day due to the restriction of food overnight and a high carbohydrate intake has less ability to stimulate fat storage when blood glucose levels are low. Thus, eating more carbs at this time is a simple nutritional step allowing an individual to maintain a high carb intake without having to worry about fat storage. Likewise, a high carb intake after training will be be stored as muscle glycogen, rather than body fat. Finally, when these 2 meals are higher in carbs, the other 4 meals of the day will be lower in carbs. Lower carb intakes when not physically active translates into lower blood glucose and insulin levels which encourages fat metabolism.
Applying the above information, the meal plan looks like so:
At these times, blood sugar levels are lower, probably closer to 70 . (see page 15) Any time blood sugar of “blood glucose” levels fall, the body will release opposing hormones to increase blood sugar levels. These hormones; glucagon and epinephrine, not only “drag” glucose out of stored muscle glycogen reserves, but they liberate fatty acids from fat cells promoting a lean body. This is yet another strategy to promote fat loss or to initiate fat breakdown without further reducing calories, without radically changing the diet and without drastic measures which can slow the metabolism.
THE MATH
Breakfast: quad47\quad 47 grams of carbs
Post Training: quad+(47)/(94)\quad+\frac{47}{94} grams of carbs
TOTAL DAILY CARB INTAKE - (breakfast and post training) =X=\mathrm{X}
X divided by 4 remaining meals == gms of carbs/ meal
{:[" Example: ",187-94=93],[,93-:4=23" grams of carbs per meal "]:}\begin{array}{ll}
\text { Example: } & 187-94=93 \\
& 93 \div 4=23 \text { grams of carbs per meal }
\end{array}
Everything You Need to Know About Fat Loss…
Comparative Between Original Carb Intake and Carb Intake With Training and a Large Breakfast
MEAL 1 11//2oz11 / 2 \mathrm{oz}. oatmeal
becomes...
MEAL 1 21//2oz21 / 2 \mathrm{oz}. oatmeal
MEAL 2 1 1/2 oz. pasta w/ small salad
变成...
第二餐：1盎司意大利面配小份沙拉
第三餐：1杯米饭
变成...
第三餐 2/3杯米饭
第四餐 皮塔饼
变成...
第四餐 2/3个皮塔饼
第五餐 2杯酸奶
变成...
第五餐 1杯酸奶配1/4杯脱脂松软干酪
5盎司土豆配沙拉
becomes...
7.5盎司土豆配沙拉
MEAL 1 11//2oz. oatmeal becomes... MEAL 1 21//2oz. oatmeal
MEAL 2 1 1/2 oz. pasta w/ small salad becomes... MEAL 2 1 oz. pasta w/ small salad
MEAL 3 1 cup rice becomes... MEAL 3 2/3 cup rice
MEAL 4 pita becomes... MEAL 4 2/3 pita
MEAL 5 2 cups yogurt becomes... MEAL 5 1 cup yogurt w/ 1/4 cup non fat cottage cheese
5 oz . potato w/ salad becomes... 7.5 oz . potato w/ salad| MEAL 1 $11 / 2 \mathrm{oz}$. oatmeal | becomes... | MEAL 1 $21 / 2 \mathrm{oz}$. oatmeal |
| :--- | :--- | :--- |
| MEAL 2 1 1/2 oz. pasta w/ small salad | becomes... | MEAL 2 1 oz. pasta w/ small salad |
| MEAL 3 1 cup rice | becomes... | MEAL 3 2/3 cup rice |
| MEAL 4 pita | becomes... | MEAL 4 2/3 pita |
| MEAL 5 2 cups yogurt | becomes... | MEAL 5 1 cup yogurt w/ 1/4 cup non fat cottage cheese |
| 5 oz . potato w/ salad | becomes... | 7.5 oz . potato w/ salad |
It seems a low fat diet that matches basal metabolic needs and activity levels may not always be the best bet for the obese. Reducing calories might not work. The body appears to adapt to caloric reductions faster than that which occurs in leaner individuals. And exercise might not work. Many very overweight individuals are so out of shape, it becomes completely exhausting to try to continue with regular exercise. Plus, the obese tend to rely on sugar as fuel rather than fat. This fact makes it difficult for the obese person to exercise as blood sugar levels fall too quickly leaving them feeling extremely light headed during all forms of exercise. Sugar burners, those individuals who never
burn fat - and instead use sugar as fuel - will benefit by restricting sugar/carbs as low glucose levels forces the body to rely on fat as fuel and when this occurs, there is a adaptation within the fat burning system, a ‘switching’ effect, where a greater amount of fat is used as fuel over glucose.
The best way to initiate serious fat burning may be to resort to the extreme. In this case, the extreme is a very low carbohydrate diet. Cutting way back on carbohydrates; no bread, no sugar, no potatoes, pasta, rice, cereal etc. will radically lower the total amount of glucose in the blood. Easy to understand, right? Cut out carbs - nothing more than a fancy word for glucose - and the blood stream becomes nearly devoid of glucose. When the blood is low on glucose for more than 5 days at a time, a fountain of hormonal reactions occur that favor fat burning.
When carbs fall, the body fights back and sends out a team of hormones and enzymes to try to raise glucose levels closer to 70; the lower end of “whats’ normal.” Specifically, glucagon from the pancreas and epinephrine from the adrenals, raise blood glucose levels by forcing the liver and muscles to breakdown what little stores of built up glucose they may have. Liver and muscle glycogen, the storage units of glucose, subsequently “let go” of glucose which increase the concentration of glucose in the blood.
1)
Blood
Sugar
Is
Low
2) Glucagon, epinephrine, hormone sensitive lipase released causing:
3)
Epinephrine, and to a lesser degree, glucagon also stimulate lipolysis, the liberation of fatty acids from fat cells. Fat cells are made of fatty acids and glycerol. The liberated fatty a acids can provide fuel for the muscles and glycerol can be used by the liver to make small quantities of glucose to provide important fuel for the brain. So far, so good. The net effect of constant low blood sugar by avoiding carbs; low glycogen levels and an increase in fat utilization!
Second Stringers
When the body is subjected to long periods of low blood glucose, it responds by releasing more growth hormone - at least more than would accompany a higher carbohydrate, high calorie diet. In addition to growth hormone, the body also increase the release of cortisol. Growth hormone causes fat cells to break down liberating additional fatty acids and glycerol
from body fat stores. While cortisol’s got a bum rap - it has the potential to chew up muscle tissue which lowers the metabolic rate - in this case, it chews up fat. Cortisol is a stress hormone released when a person is either under heavy physical stress, like a hard training bodybuilder who does a few too many sets or it’s released in larger amounts with extreme mental pressure. In those cases, cortisol tends to attack the muscles which not only slows the metabolism but lowers the immune system. When the immune system falls, it becomes even harder to hold onto muscle. Nearly impossible. However, with the low carb diet, cortisol levels rise with the rise in growth hormone. Growth hormone protects the muscles from being “chewed up.” In fact cortisol will accelerate fat loss by interacting with growth hormone upon the fat cells. In essence, in the presence of growth hormone, cortisol chews up body fat rather than muscle mass and a prolonged low carb intake kicks up GH levels.
Muscle Wastage
The drawback to a low carbohydrate diet is, like any diet, there is some potential for muscle loss as insulin is required to help amino acids from protein foods “make it” to muscle tissues. Recall, amino acids are the building blocks for muscle. Sort of the bricks to a building. With no insulin, some muscle may be lost along with what you want to lose; pounds of body fat. Furthermore, while growth hormone tends to blunt most of the muscle destroying effects of cortisol, it does not completely suppress muscle breakdown. Thus, the goal is to try to manipulate the diet to prevent the loss of muscle.
Muscle loss can be significantly slowed as a result of the natural GH release and by increasing the intake of dietary amino acids found in everyday protein foods. When blood glucose levels drop, the body taps more fat as fuel but also relies on protein as fuel. Specifically, some amino acids from protein foods can be used directly by muscles as fuel while other aminos are sent off to the liver where, through a complex process called gluconeogenesis, they are converted
into glucose. The problem? Your muscles are comprised of amino acids and sometimes the body tears down its own muscle mass in order to obtain amino acids to be sent off and changed into glucose. The downside is obvious. Any time the body loses muscle, the basal metabolism - the “engine” in the body burning up calories - slows. The solution? Eat more protein to give the body additional amino acids that can be used for fuel, sparing muscle mass. Essentially, the body will burn the amino acids from foods rather than burn those from muscle. Increasing protein intake while lowering carbohydrate intake is essential. Additional protein, up to 1.5 grams of complete protein per pound of lean body mass has been shown to be suffice to maintain muscle mass in studies with obese patients following a low carbohydrate diet. Eskimos, who eat a strictly meat diet, one that yields essentially zero carbohydrates, consume at least double the amount of protein compared to the RDA, the “Recommended Daily Allowance.”
Ketones...A Litmus Test For Fat Burning
Lowering carbohydrates along with a higher protein intake is, a modified form of fasting. When fuel intake decreases the body taps alternative fuel sources including body fat. After the body’s stores of carbohydrates are used up in 2 to 5 days, the body begins to tap significantly more body fat and to a lesser extent, more body protein.
As fat is broken down, the fatty acids are sent to the liver where they make a special molecule called acetyl coenzyme A, an intermediary in fat metabolism. When fat metabolism is peaking, so much fat is being broken down, and so much acetyl CoA forms, that the body responds by bundling together the acetate molecules of acetyl CoA and produces ketones. Ketones are intermediary by products of fat breakdown and, when they build up in large amounts, leak out of the liver and blood and “spill” into the urine where they are excreted. Not all ketones are excreted in the urine. Some remain in the blood and are used by the brain and muscles as fuel. Though ketones
have a bum rap, they’re actually helpful to the low carb dieter. Beside feeding the brain, they spare the loss of muscle mass as they can be used by muscle tissue as fuel-sparing amino acids and preventing muscle breakdown and loss. Thus, ketones are called “protein sparing.” They save muscle on low calorie and low carbohydrate diets. Interestingly, they suppress the appetite making it easier to “stick to” the low carb diet.
Protein and Carb Requirements On A Low Carb Diet
When carbohydrates are reduced and glycogen stores are very low and fat breakdown is in high gear, protein is broken down to make new glucose which is used to feed the brain. If an individual consumes no carbohydrates at all, the body can use up to 200 grams of protein daily just to keep the brain for falling short on fuel. My recommendation is to first limit insulin release by cutting carbohydrates to 50 a day for those who exercise 2-32-3 times a week and 75 grams a day for those who exercise 4-64-6 times a week. Lowering blood glucose levels by limiting carbohydrates stimulates the fat mobilizing effects of glucagon, epinephrine, growth hormone, cortisol and ketones.
Protein must remain high as dietary protein supplied, in higher amounts, can offset some of the muscle wasting effects associated with a low carb plan. On a low carb diet, I suggest protein consumption rise to 1.5 grams of protein for each pound of goal body weight. For example, the individual weighing 188 pounds and wishes to reduce to 158 pounds, protein intake should be roughly 237 grams a day ( 1.5 xx1581.5 \times 158=237=237 ). On days an individual is working out, protein intake should rise to as high as 1.75 grams per pound of goal body weight. In this case, 276 grams a day. And, if your a bodybuilder and carry a lot of muscle, you will need more protein, as high as 2.2 grams for each pound of goal body weight. Say a bodybuilder has a goal of weighing 180 pounds, he’d consumed 315 to 396 grams of protein a day. (1.75 to 2.2 grams per pound of goal body weight)
Ketostix, purchased at any pharmacy, can quickly inform
the low carb dieter his state of ketosis. Basically, the user urinates into a paper cup and dips these small little sticks into the urine. If the stix turn purple, it means ketone fragments are being produced. If so, the user can rest assure, he’s burning a lot of body fat. If ketostix come up negative and do not turn purple, it is likely the ketones are not “spilling” into the urine but are being metabolized and used as fuel.
If you are in ketosis, stay there for no more than 3 days in a row. After the third day of ketosis, lower your protein intake to .5 grams per pound of goal body weight if exercising 2-32-3 times a week and 1 gram if you exercise 4-64-6 times a week. At the same time increase your carbohydrate intake to 2 grams per pound of body weight if you exercise 2-3 times a week and 2.5 grams per pound of body weight if you exercise 4-64-6 times a week. Do this for a single day and then return to the 5 days of a low carb diet - or as long as it takes to reach mild ketosis.
Upping the carbs and suspending the low carbohydrate diet can off set the metabolic slowdown that is associated with a low carb intake. When calories and especially carbs are radically reduced, the body often reacts by decreasing the output of thyroid hormones. Thyroid hormones are intricately involved in calorie burning and fat metabolism. If thyroid levels drop, the dieter will experience lethargy - extreme exhaustion - and a slowdown in the basal metabolism. Adding in higher amounts of carbs every fourth day, when ketone production and fat burning are in high gear, can trick the body, causing it to continue to release thyroid hormones rather than decrease its output. The effects allows thyroid levels to remain high even when you diet with extreme diligence on low carbs.
Ketones are natural and safe. Excessive ketones for long periods of time could lead to acidosis, a dangerous problem associated with diabetes. It’s diabetic acidosis common only to diabetics, that has given ketones bum rap. This lo-carb approach suspends ketosis after 3 days allowing a single high carb day before returning immediately to lower carbs.
No Fat Needed
Many common low carbohydrate diets recommend the user include plenty of fatty foods which, for the most part, makes absolutely no sense. The claim put forth; as long as insulin levels stay extremely low by following a no carbohydrate diet, calories are not important. “Don’t be concerned with butter oils, fried chicken, ham, sausage and fatty steaks. You can eat as much dietary fat as desired.” Not so fast! We learned calories along with hormones are important in controlling body fat. If calories are too high, no matter where they come from be it carbs, fat or even protein - the excess has to be stored as body fat. And, on the other and of the spectrum, if calories are borderline, not too high or not too low, and insulin levels are always high due to a low protein diet or a diet rich in simple sugars, then it’s easy to gain fat. Finally, if insulin levels are low but dietary fat and total calories are high, you’ll gain body fat!
Eating lots of fat on a low carb diet will provide excess calories that can be stored as body fat. Eating fat provides fatty acids giving the body an additional fuel source that would, if eaten in excess, spare the body from breaking down the maximum amount of stored body fat.
However, the low carb dieter can include some fat. Specifically, including omega-3 fatty acids found in salmon, canned sardines, canned herring and mackerel can protect against heart disease. Omega-3’s have a lesser chance to be stored as body fat than the fat common to most oils, fried food and high fat meats as omega-3’s have a few physiological jobs to perform first. The low carb dieter can also indulge on “free carbs” or “non-digestible carbs” such as broccoli, cauliflower, asparagus, lettuce, spinach, mushrooms, okra, radish, kale and french cut green beans. These provide virtually no calories as they are really nothing more than fiber, through and through. And we lack the ability to obtain energy or carbohydrates from fiber.
Sample 5 Meal Plan for a Non Training Person: Weight: 188 lbs.
Goal: 158 lbs.*
Goal weight is approximate to Lean Body Mass.
237 grams of protein and 50 grams of carbohydrates…
All meals yield approximately 47 grams of protein ( 47 xx5=23547 \times 5=235 )
PROTEIN
CARBOHYDRATES (50)
Meal 1
15 egg whites
1 slice bread
Meal 2
10 oz. chicken breast
0
Meal 3
10 oz. steak
3 rice cakes
Meal 4
9 oz. turkey breast
salad
Meal 5
12 oz. fish
salad
PROTEIN CARBOHYDRATES (50)
Meal 1 15 egg whites 1 slice bread
Meal 2 10 oz. chicken breast 0
Meal 3 10 oz. steak 3 rice cakes
Meal 4 9 oz. turkey breast salad
Meal 5 12 oz. fish salad| PROTEIN | | CARBOHYDRATES (50) |
| :--- | :--- | :--- |
| Meal 1 | 15 egg whites | 1 slice bread |
| Meal 2 | 10 oz. chicken breast | 0 |
| Meal 3 | 10 oz. steak | 3 rice cakes |
| Meal 4 | 9 oz. turkey breast | salad |
| Meal 5 | 12 oz. fish | salad |
HIGH CARBOHYDRATE DAY
Carbohydrate Intake Should Be:
158 xx2=316158 \times 2=316 carbohydrates which is approximately 63 grams each meal
Protein Intake Should Be:
{:[158 xx(.5)=" approximately "80" which is "],[16" grams per meal "]:}\begin{aligned}
158 \times(.5)= & \text { approximately } 80 \text { which is } \\
& 16 \text { grams per meal }
\end{aligned}
Thus far, the main thrust has been nutrition, what to eat and what not to eat to attain a lean body. Let’s turn to exercise and the most basic tenet.
All forms of exercise burns calories and if an individual “burns” or expends more calories than are consumed, body fat becomes a major source of fuel.
Earlier, a substantial distinction was made between aerobic exercise and weight training. That being; the body adapts to exclusively aerobic work by becoming efficient. In time, the body can perform the same level of exercise and burn fewer total calories. The body adapts to weight training altogether different. The adaptation process is the addition of muscle mass and the greater amount of muscle one carries, the greater amount of calories burned each day.
A stringent weight loss plan, with no exercise at all, generally causes weight loss but what is lost is another matter. Strict dieting and no physical activity will cause fat and muscle to be shed at nearly a 1 to 1 ratio. For each pound of fat lost, a pound of muscle is lost! The result? The individual losing 50 pounds may very well lose 25 pounds of fat and 25 pounds of muscle. Though his weight may have radically declined, his ratio of fat to muscle on the body, often called “percentage of body fat” has not changed one bit. Worse, a loss of 25 pounds of metabolically active muscle
mass means he has slowed his metabolic rate.
How bout adding cardio work to a really strict diet? The results? Not much different. The individual combining aerobic work with a severe reduction in calories may lose more total body weight, perhaps another 5 pounds or so, but the exercise will do nearly nothing to preserve lean muscle mass. In other words, a severe diet combined with cardio work results in a loss in muscle mass. Losing muscle mass is the single most metabolic slowing event that ruins the metabolism, makes fat loss harder and makes a hard looking body nearly a pipe dream! Aerobics may burn some extra fuel, but it wont save muscle.
When weight resistance exercise is added to a severe reduction in calories, the body holds on to - in worse case scenarios - 80%80 \% of its muscle mass and in some individuals, weight training can nearly completely off set the loss of muscle mass regardless of “how severe” the diet is. Weight training saves muscle which keeps the metabolism elevated and causes a ‘switch’ where a greater percentage of body fat is melted away (instead of muscle). Another way of saying it; if the individual is in a severe caloric reduction state and the body refuses to burn muscle (due to weight training) then it must rely on body fat.
OVERVIEW
Effects of Severe Diet, Severe Diet With Exercise on Metabolism
PERSON A: Severe Diet
PERSON B: Severe Diet & Cardio
PERSON C: Severe Diet & Weight Training
Start
Weight
Start
Weight| Start |
| :---: |
| Weight |
End
Weight
End
Weight| End |
| :--- |
| Weight |
Fat
Loss
Fat
Loss| Fat |
| :--- |
| Loss |
Muscle
Loss
Muscle
Loss| Muscle |
| :--- |
| Loss |
新陈代谢的降级效应
Downgrade Effect
On Metabolism| Downgrade Effect |
| :--- |
| On Metabolism |
A) 250
200
25磅
25磅
最大值
B) 250
200
28-3028-30
20-2220-22
强壮
C) 250
200
40-4540-45
5-105-10
轻微至无
"Start
Weight" "End
Weight" "Fat
Loss" "Muscle
Loss" "Downgrade Effect
On Metabolism"
A) 250 200 25 lbs 25 lbs maximum
B) 250 200 28-30 20-22 strong
C) 250 200 40-45 5-10 light to none| Start <br> Weight | End <br> Weight | Fat <br> Loss | Muscle <br> Loss | Downgrade Effect <br> On Metabolism |
| :--- | :--- | :--- | :--- | :--- |
| A) 250 | 200 | 25 lbs | 25 lbs | maximum |
| B) 250 | 200 | $28-30$ | $20-22$ | strong |
| C) 250 | 200 | $40-45$ | $5-10$ | light to none |
{:[220-30=190],[190 xx.60=114" beats in one minute "]:}\begin{aligned}
& 220-30=190 \\
& 190 \times .60=114 \text { beats in one minute }
\end{aligned}
训练者需达到每分钟114次心跳，才能被视为"达到最大心率的60%"的训练强度。
这是一份简易目标心率对照表。请根据您的年龄匹配下方对应心率值。
0岁心率
Heart Rate
at age dots| Heart Rate |
| :---: |
| at age $\ldots$ |
60%\mathbf{6 0 \%}
70%\mathbf{7 0 \%}
75%\mathbf{7 5 \%}
20岁
120
140
150
25岁
117
137
146
30岁
114
133
142
35岁
111
130
139
40岁
108
126
135
45岁
105
123
131
50岁
102
119
128
55岁
99
116
124
"Heart Rate
at age dots" 60% 70% 75%
20 year old 120 140 150
25 year old 117 137 146
30 year old 114 133 142
35 year old 111 130 139
40 year old 108 126 135
45 year old 105 123 131
50 year old 102 119 128
55 year old 99 116 124| Heart Rate <br> at age $\ldots$ | $\mathbf{6 0 \%}$ | $\mathbf{7 0 \%}$ | $\mathbf{7 5 \%}$ |
| :---: | :--- | :--- | :--- |
| 20 year old | 120 | 140 | 150 |
| 25 year old | 117 | 137 | 146 |
| 30 year old | 114 | 133 | 142 |
| 35 year old | 111 | 130 | 139 |
| 40 year old | 108 | 126 | 135 |
| 45 year old | 105 | 123 | 131 |
| 50 year old | 102 | 119 | 128 |
| 55 year old | 99 | 116 | 124 |
As I write this I read it to a friend for approval and he reminds me genetic obesity is often the result of “habitual obesity.”
Hmm. I tell my friend that kids born to obese parents have a 60%60 \% chance to grow up obese. He vehemently disagrees. “Genetically, they may be burdened, but add to that 60%60 \% the fact that many who are obese over eat, eat wrong foods and do not exercise and you’ll quickly realize a child born to obese parents will have a 90% chance of becoming fat!” I ask, what is habitual obesity?
Researchers with mice have isolated a gene called OB. A shortening of OBesity. It is thought the OB gene plays a major role in gaining or lowing body fat.
When the OB gene works correctly in laboratory rats, it makes a hormone called leptin. Leptin travels through the blood and signals the brain when the body has stored enough fat. However, if the OB gene is not working properly, rats become lazy. They move around less and gorge themselves with food.
When rats with the genetically skewed OB gene is injected with leptin, they become very active and radically reduce the consumption of food. Genetically fat rats become trim and even rats with a normal and functioning OB gene lose weight when injected with leptin.
Next, scientists applied this knowledge to obese humans. Unfortunately, obese humans do not seem to have a defective OB gene, though they do produce leptin. Interestingly, scientists found obese individuals produce more leptin than lean individuals, the exact opposite as what was expected. Therefore, scientists are postulating obese humans over produce leptin because it may not be binding with its receptor cite in the brain. Sounds similar to clinically obese individuals. They produce, at first glance, normal amounts of insulin. But, their receptors on muscle seem to be insulin unfriendly or “rejecting” of insulin, so the body responds by kicking out more insulin. In any case, researchers have switched their attention back to the brain, searching for answers to the leptin puzzle.
GLP-1
Another hormone that may be connected to leptin is GLP1. GLP- 1 is thought to be deficient in obese individuals. GLP works in the brain and digestive system by triggering a person to stop eating - though the mechanism is not fully understood. In the digestive tract, GLP slows digestion making an individual feel “full” which should help him eat less food and calories.
Chapter Gourteen
Supplement Yourself Thin
Over the years, the marketplace has seen its fair share of pills, drinks and gimmicks that promise fat loss with hardly any real effort on behalf of the user. Almost every single one of these products is, at the very least, over rated and some don’t do a darn thing. However, there are a few nutrients that can be purchased at your local health food store that may be helpful in winning the war on body fat.
Imagine taking a pill that would speed along the fat burning process. Imagine a nutrient helping to shed body fat faster than simply diet alone. Sound too good to be true?
Let me introduce a few nutrients that can be of help, but understand taking them alone, with no decrease in calories or increase in caloric expenditure via exercise, will probably be a waste of money. When combined with a calorie controlled diet to initiate fat burning, these supplements may aid fat loss by either speeding up fat loss or preserving lean body mass. Remember, anything that causes the body to retain more muscle mass causes the metabolism to stay elevated; a key element in losing body fat.
Let’s take a look at some common supplements; how they work, how much they cost, possible side effects and recommended doses. I’ve assigned each one an effectiveness rating of 1-51-5 stars, with 5 stars being ‘most effective.’
Synergism
Adding one or a combination of these nutrients to a sound exercise program and a calorie controlled diet that is lower in fat and sugar, high in fiber and makes use of a 5 to 6 meals per day eating plan, may be helpful in shedding body fat. Some like to use one product at a time, allowing at least 2 weeks to elapse before evaluating the results and determining if the product is having any visible or noticeable effects. At that point, another product can be added.
Most of these substances seem to complement the effects of one another. For example, some manufacturers make hydroxycitric acid with chromium as research, at some point, showed the two together work better than each alone. Another popular combination is the caffeine - ma Huang mixture because caffeine can prolong the effects of ma Huang. Fish oils added to chromium will probably have a greater effect than taking chromium alone or fish oils alone. Taken individually, both enhance insulin sensitivity; taken together, or adding 25 grams of fiber to the diet, one would expect even greater insulin sensitivity. Whatever route chosen, don’t subscribe to the faulty belief these supplements work magic. Only when combined with sensible eating habits and proper exercise can one expect to see serious results.
L-Carnitine**
L-Carnitine is a close cousin to amino acids and is found in higher concentrations in organ meats such as beef liver and beef heart. If organ meats don’t tickle your fancy, try lamb as it is a good source of carnitine.
This nutrient was used for over 60 years in Europe to treat heart patients with unhealthy amounts of fat in the blood, and was approved in 1986 for the usage in the United States. Athletes and dieters soon began using it in hopes of aiding fat loss and increasing endurance.
Carnitine is a catalyst. When calories are reduced or when an individual exercises, fatty acids are liberated from body fat stores. Carnitine transports the fatty acids from the
blood, across the cell membrane, and into the mitocondria portion of the cell where the fatty acids are burned as fuel. The body can make carnitine from amino acids and vitamins.
Some research reveals high amounts of supplemental carnitine can improve aerobic capacity thereby making the perception of heavy aerobic exercise easier and promoting additional fat loss. It goes like this. The person taking larger doses of carnitine feels the exercise is easier so he puts forth more effort and more effort translates into a greater calorie burn. In an Italian study published in the European Journal of Applied Physiology, researchers found cyclists using 2 grams of carnitine significantly increased their maximum uptake of oxygen which allowed for an increase in power output. However, other studies show carnitine is only helpful in those where a deficiency occurs.
The theory with dieting is this. If the dieter frees up fatty acids with dieting, then the body requires additional amounts of carnitine - outside that obtained in food. Carnitine may be especially helpful in those following a low carb diet as carnitine helps the body make use of ketones.
High doses, beyond 3 grams a day, may promote diarrhea in some individuals. Dieters and athletes typically use 1000 mgs ( 1 gram ) an hour before training with weights or before aerobic exercise. These are times where calorie burning increases and additional body fat is broken down freeing fatty acids.
Recommended Dose: 1000-3000mg1000-3000 \mathrm{mg} a day
Cost: $1-$3
Ma Huang*****
This popular herb (like its principle cousin; ephedrine) was originally used to relieve the symptoms of asthma. It achieves relief by dilating (expanding) the bronchioles that supply the lungs with oxygen.
Another common effect of both ma Huang and ephedrine is the stimulation of thermogenesis, the technoterm physiologists use to mean “body heat.” Thermogenesis occurs with training, food consumption and the use of ma
Huang.
Training causes an increase in body temperature which, in turn, causes more calories to be burned. Each time you eat, at all of your 5 to 6 smaller daily meals, your body temperature rises. Some of the calories consumed in a meal are simply dissipated (expelled) as heat. Once you “minus out” those calories that are dissipated as heat, you have your “real caloric value” of food remaining. Of the remaining calories, there are 2 fates. Either be burned immediately as fuel or store as body fat or glycogen.
Ma Huang supplements work by releasing the neurotransmitter in the brain called noradrenaline which enhances heat production in the body. In response to noradrenaline, the adrenal glands, located just on top of the kidneys, dump adrenaline into the body which causes body temperature to rise and promotes the release of catecholamines which attach themselves to fat cells causing fat loss. This event also triggers the stimulation of brown fat, the body’s internal fat located around the shoulder blades, spinal column and the organs. Unlike white fat the fat found beneath the skin - plain ole body fat - brown fat is metabolically active tissue similar to muscle. Brown fat requires fuel for maintenance and the greater stimulation of brown fat, the greater its caloric needs. Ma Haung can trigger brown fat which increases caloric expenditure making you leaner. On the other hand, white fat/body fat is metabolically “dead,” not requiring fuel for maintenance.
In a Danish study, five women used 25 mg of ephedrine for 3 months and lost an average of 6 pounds of fat without dieting. Researchers estimated ephedrine increased the daily metabolic rate by 10%10 \%. Another study in Obesity Research found using ephedrine along with caffeine showed dieting obese subjects lost more fat than another group dieting on the same number of total calories.
Diabetics, those with thyroid problems, nursing and pregnant women, those with high blood pressure or gout should not use this product! Also highly stressed, easy to
Caffeine, the drug, yes drug found in coffee, tea and chocolate has long been used as an ergogenic aid by both power and endurance athletes. Caffeine improves athletic performance. Period. It increases endurance by accelerating the breakdown of fatty acids in fat stores and fatty acids are the prime fuel used by endurance/aerobic athletes. Taken an
Those training with weights often use a caffeine/ma Huang mix as the two also cause the liberation of glucose out of glycogen stores giving the athlete more fuel to train. If the athlete is trying to “rip up” and is following a lower carb diet, he will burn (some) fat during weight training as his stores of glycogen would likely be lower due to the abbreviated carbohydrate intake. Recall, when glycogen is low, fat becomes a fuel source. That said, it’s important for the lower carb dieter to consume very slow digesting carbs like beans, oats or cream of rye cereal, along with a source of protein, previous to a training session. Slow acting carbs cause a smaller insulin spike and foods like oatmeal are less likely to “cancel out” the fat liberating effects of caffeine/ ma Huang than a carbo drink or other fast digesting carbs such as cream of wheat cereal, white bread, bagels, or white rice.
毫无疑问，热衷健康杂志的读者对这种微量矿物质并不陌生。它被以各种方式营销推广
conceivable and it still shows some promise as an indirect aid to building lean body mass which pumps up the metabolism while inhibiting fat storage.
Another popular nutrient being used to inhibit fat storage is hydroxycitric acid (HCA). HCA is derived from garcinia cambogia which is found in fruits called tamarind native to Africa and many middle eastern countries.
Sympathomimetic drugs are relatives of amphetamines or “speed” Pure amphetamines promote several effects in humans including a decreased intake in food consumption, an increase in well being, an individual feels better, increased SNS activity, a change in brain activity and cardiovascular changes. Some effects of amphetamines are beneficial. The decreased food intake and the increased SNS activity lead to weight loss, but the negatives are extremely clear. Over stimulation of the brain and SNS and a constant change in mood where the user is in a state of euphoria make amphetamines highly addictive. And there’s all kinds of cardio effects; high blood pressure and increased heart rate alone are two risk factors common to the individual prone to experience a heart attack. So, while amphetamines show tremendous promise as a weight loss aid, they are extremely dangerous. So, medicine marches on
looking for by products or “cousins” to amphetamines that may effect weight loss without blasting the heart rate and blood pressure into ranges that are seen with those with advanced heart disease.
Growth hormone (GH) is released from the pituitary gland within 30 to 90 minutes of dozing of to sleep. The release is greatest in teenage years and begin to decline after the midtwenties. By the time a person reaches 60 , GH levels are minute compared to that of a twenty year old. GH is lipolytic; it burns fat. Declining GH levels as one ages is a reason individuals gain fat and lose muscle mass. Because GH supports the immune system, prevents bone loss and supports the retention of lean body mass, it has continued to be the craze among longevity enthusiasts.
About 8 years ago, recombant GH, that made in a laboratory, was so expensive, only the wealthy could afford GH therapy as a means to control fat. These days, the price is radically lower and longevity clinics prescribe it like candy to any one who walks through the front door. How’s it work? Synthetic GH is injected daily, sometimes twice daily, to mimic the body’s own GH. In time, GH causes a shifting effect in the metabolism where the body tries to burn a higher percentage of fatty acids than glucose. The benefit is mild; if you can get the body to burn more stored body fat, you become more of a “fat burner.” The other effect, which magnifies the first; GH increases amino acid uptake by muscles and can build small amounts of lean body mass without weight training. We know even slight increases in lean body mass exert metabolic boosting effects on the body. The boost in muscle mass coupled with a shifting in fuel sources towards body fat can promote discernible changes in body composition with no change in exercise or diet. Incorporating GH with training and exercise would surely yield greater losses in body fat than exercise and diet alone.
