Tag: macronutrients

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Low-fat vs. Low-carb

Low Carb Low Fat
Low-fat vs low-carb diets

Low-fat vs. low-carb diets….is one better than the other? You’ve likely come across stories about going low-carb or keto for more effective weight loss. These stories create confusion more than they help, so let’s clear the air by reviewing a few concepts.

1. Eating carbohydrates does not make you inherently gain fat.

Carbohydrates raise blood glucose (and therefore insulin) which suppresses burning fat for energy, but this is not the same thing as fat gain. Burning fat (the breakdown of fat for energy) is NOT the same thing as body fat loss. The fuel that your body burns day to day for energy is a matter of what fuel you are giving it:

  • If you eat a higher fat diet, you burn more fat AND store excess fat if you are in calorie surplus
  • If you eat a diet higher in carbohydrates, you burn more carbohydrates AND store more carbohydrates as glycogen, and then surplus converted and stored as fat

2. “Calories in < calories out” is an oversimplification of how weight loss works. Equally incorrect is “calories don’t matter, hormones control weight loss”.

Both matter to varying degrees. Food quantity and composition influences our hunger and satiety hormones (among others), and vice versa. These hormones are released from different locations in our bodies and send signals to our brains which in turn drive feeding cues, energy expenditure, and release of other hormones.

While a net calorie deficit is required, calorie intake and expenditure influence your particular hormone levels to a different degree than someone else, and likewise your hormone levels have a varying degree of influence over your calorie intake and expenditure. This recognizes that it can be more challenging for some than others to create a calorie deficit.

Type of calories have implications on your energy balance, body weight, and body composition. The way intake calories are partitioned between protein, carbohydrates, and fats AND specific foods selected within those categories have different capabilities to impact hunger and fullness. They also have different energy costs to digest, absorb, and metabolize. For example, appropriate protein intake supports lean mass retention and a small degree of additional spontaneous energy expenditure (energy cost of protein digestion).

3. Effective weight loss can be achieved with a higher carb, lower fat diet or a lower carb, higher fat diet.

Some people find that they are less hungry and it’s easier to stick to a lower carb diet, while others feel more satisfied eating more carbohydrates. If you are training hard and trying to lose fat at the same time, you may want to consider keeping your carbs relatively high at the expense of dietary fats to to fuel your performance.

The Carbohydrate Insulin Model posits that diets heavier in high glycemic load carbohydrates shift body homeostatic mechanisms towards fat gain and therefore a lower carbohydrate diet is more effective for weight loss. Specifically, a higher carbohydrate diet increases insulin levels to promote energy storage in fat cells. Increased adiposity creates hormone dysregulation leading to increased hunger and reduction in metabolic rate.[1] This model is not supported by well-conducted studies. In reality, effective weight loss can be achieved with a higher carbohydrate, lower fat diet OR lower carbohydrate, higher fat diet. A meta-analysis of controlled feeding trials (calories and protein held constant) indicates that differences in weight loss between a low-carb and low-fat diets are not statistically significant [2] or in one example may lean slightly in favor of low-fat diets as it specifically relates to fat loss.[3] In a population with abdominal obesity and metabolic syndrome risk, a one-year study indicated that a low-fat isocaloric diet is equally as effective as a very low-carb diet for weight loss.[4] Further, a 12-week crossover study[5] with overweight, postmenopausal women also concluded the same, in addition to no significant lipid, insulin, or glucose differences between the two diets.

4. Tracking food intake and calories is not a requirement for weight loss, but it can be a helpful tool for some.

For weight loss you must consume less calories than you expend, but you do not need to quantify it by measuring food and logging calories. Tracking is helpful for some, but a possible detriment to others. Consider your dieting history and potential for disordered eating behavior. Consistent and frequent self-monitoring has some association with weight loss and improved weight maintenance after weight loss.[6] Tracking food intake may improve awareness about what you’re eating.

As you consider the right diet plan, decision factors should include practical ability to adhere and satisfaction, activity level, and health considerations.

Elimination of specific foods or food groups can be challenging to stick with, and at worse could lead to all out binges on foods self-deemed as “bad”. Labeling foods as “allowed” and “not allowed” creates unnecessary rigidity and more likely a negative outcome in long-term weight management. While it may be easier to think of food in good/bad terms, it’s better to instead regard all foods on a spectrum from being “less aligned with my goals and health” to “more aligned with my goals and health”. Seek professional advice if you have concerns and specific circumstances that need attention.

Diet planning is not one size fits all. But please, do not be scared of eating fruit! Contact me if you’re looking for a balanced strategy and plan.

For more tips, please follow me on Instagram and Facebook.

[1 Ludwig, D.S., Ebbeling, C.B., “The Carbohydrate-Insulin Model of Obesity: Beyond Calories In, Calories Out., JAMA Intern Med. (2018), 178(8), 1098.

[2] Hall, K.D., Guo, J., Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition” Gastroenterology (2017), 152(7), 1718.

[3] Schick, A.; Boring, J., et al., “Effects of Ad Libitum Low Carbohydrate Versus Low Fat Diets on Body Weight and Fat Mass”. Current Developments in Nutrition (2020), 4(2),658.

[4] Brinkworth, G.D.; Noakes, M., et al., “Long-term Effects of a Very-low-Carbohydrate Weight Loss Diet Compared with an isocaloric low-fat diet after 12 months”. Am J Clin Nutr. (2009), 90, 23.

[5] Segal-Isaacson, C.J.; Johnson, S., “A Randomized Trial Comparing Low-Fat and Low-Carbohydrate Diets Matched for Energy and Protein”, Obesity Research, (2004), 12 130S.

[6] Peterson, N.D.; Middleton, K.R.; et al., “Dietary self‐monitoring and long‐term success with weight management”, Obesity, (2014), 22, 1962.

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Protein For Fat Loss

Protein is the most valuable macronutrient for retention of lean muscle mass while on a fat loss diet. But how much do we need and how does it help us? Here’s the latest from the research.

The Role of Protein – Three Major Points

1) Protein fuels our muscles with the amino acid building blocks needed to repair damage (catabolism) and grow additional muscle (anabolism). Appropriate protein intake and resistance training facilitates these processes to promote fat loss versus muscle loss.

2) As energy intake decreases, we become increasingly hungry. Beyond it’s critical function in muscle recovery and growth, protein increases levels of our hormones that provide feelings of satiety after a meal, and decrease our appetite stimulating hormone. Extended feelings of fullness enabled by appropriate protein intake is a welcome benefit!

3) Compared to carbohydrates and fats, protein has a greater energy cost to digest and metabolize – around 30%. You are burning more calories by eating protein versus other macronutrients, all in support of maintaining an energy deficit in a fat loss diet.

How Much Protein? Don’t use the US RDA……

The US Recommended Daily Allowance is 0.36 grams per pound of bodyweight per day (g/lb BW) for sedentary individuals – far too low for an exercising individual, particularly someone who engages in some form of resistance training.

A review of the current research on the impact of protein intake on body composition and muscle protein synthesis indicates that a good target for an average adult who is resistance training is 0.73 g/lb BW per day for muscle retention (and accretion).

Practical Example: a 160 lb resistance training individual currently consuming 64 g of protein per day (0.4 g/lb BW) in a calorie deficit would significantly improve their likelihood of lean mass retention by nearly doubling protein intake to 120 g/day. To compensate for the increased protein, this individual would also need to decrease the amount of carbohydrates and fats; simply adding more protein would create a calorie surplus.

So if 0.73g/lb BW is enough, would higher be even better? It’s tempting to make this extrapolation. In a fat loss diet, we want to dial in the right amount of protein to induce beneficial body composition changes, yet not take our dietary protein so high that we excessively reduce carbohydrates and fats to the detriment of performance, mood, hormones, and other markers. There are some studies indicating that higher (upwards of 0.9 g/lb BW) has no detriment and may further support lean mass retention, the overall number of studies are limited and do not yet justify higher levels across the board. That being said, based on some of the other benefits I do recommend higher protein levels to some clients in consideration of lifestyle, food preferences, satiety, training modality and intensity, and existing lean body mass (body fat does not require protein to support it).

What Type of Protein?

Eating high quality, complete proteins containing all nine essential amino acids (our bodies can’t make these and they must be obtained through diet) is the priority. Complete whole food protein sources include red meat, chicken, turkey, fish, eggs, milk, yogurt, and soy. Beyond recommendation of these foods, a personalized assessment based on your current body composition and goals can be established.

When transitioning to a diet higher in protein, many people find it challenging to meet their daily protein target eating only whole foods. This is where protein powder supplementation can be useful tool. Examples of complete protein powders include, whey, egg, casein, and soy. These are digested at different rates in the body and can be utilized to their advantage at different times of day.

The specific type of complete protein powder used is of secondary importance compared to the importance of meeting daily protein intake. Bottom line – if you are going to start to incorporate protein powder into your regimen, firstly pick one that has all the EAAs, tastes good to you, and is agreeable to your stomach. The specific type and timing can be dialed in after you have formed the habit.

A lot of folks take BCAAs (branched chain amino acids aka leucine, isoleucine, and valine) as a supplement to their diet. Despite their popularity, research is fairly clear that BCAAs are ineffective for muscle protein synthesis and in this regard they are just expensive flavored water. Instead, eat or drink whey protein around workouts. You are getting plenty of BCAAs by consuming the whole foods and the protein powders mentioned above. I’m not against BCAA supplements if they make you feel good – some studies indicate they do help with recovery – but understand you are spending money on something that, from an efficacy perspective isn’t moving the needle much compared to complete protein.

When Should I Eat Protein?

After you’ve locked down the amount high quality protein you need, distribute it relatively even across the snacks and meals that you eat throughout the day, ideally every 2-4 h. There is a diverse body of research regarding how much protein the body can digest and utilize for muscle protein synthesis from each serving/meal and depends on age, gender, body composition, training status, and other considerations. Given the large number of variables, a good range to stay in is 20-40 g of high-quality protein per meal. An example of 20 g of protein would be 57 g (2 oz.) of cooked chicken breast.

Protein Timing and Training?

Specific protein timing is of secondary importance relative to overall protein intake and general distribution. However, if you are engaging in intense resistance training the post-exercise period should incorporate a solid dose of protein and carbohydrate since muscles are depleted of fuel (glycogen and amino acids) and muscle fibers require repair.

There is a misconception that the post-exercise anabolic window for muscle protein synthesis is narrow, whereby if protein is not consumed immediately post-workout, the opportunity for “gainz” will be forfeit. Far from the truth – the aggregation of research suggests that the anabolic period extends many hours post-training. From a practical eating perspective, try to get a dose of protein within 2 hours after training.

Closing Notes

It’s important to remember that fat loss and muscle growth occur by separate, distinct processes. Although it is impossible to convert fat to muscle, it is possible to preserve lean body mass while decreasing fat mass during a calorie deficit, and it is also possible to increase lean body mass while decreasing fat mass. Protein intake has a strong influence over this; I work with clients on customized protein quantity, type, and timing based on meal frequency preferences, training modality and duration, and schedule. This ensures we are maximizing the benefits of protein from a body composition, performance, and sustainability perspective. I’ve seen incredible body composition changes firsthand in my clients.

I love keeping up with latest in protein research. I’ll keep you updated on the latest credible findings. As always, please feel free to reach out with questions.

Ready to get started on your nutrition strategy?

Recommended Further Reading:

Morton, R.W., et al,A systematic review, meta-analysis and metaregression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults, Br J Sports Med, 2018;52:376–38

Schoenfeld, B.J., Aragon, A.A.,How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution, Journal of the International Society of Sports Nutrition (2018) 15:10

Rahmi, M.H., et. al, Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: A meta-analysis of randomized clinical trials, Nutrition (2017) 42:30

Jaeger et. al., International Society of Sports Nutrition Position Stand: protein and exercise, Journal of the International Society of Sports Nutrition, v14, Article number: 20 (2017)

Longland, T.M. et al, Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial, Am J Clin Nutr 2016;103:738–46

Trommelen, J. , Loon, L.J.C., Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training, Nutrients 2016, 8(12), 763

Aragon, A.A., Schoenfeld, B.J., Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition 2013, 10:5

Wycherley, T.P., et al, Effects of energy-restricted high-protein, low-fat compared with standard-protein, low-fat diets: a meta-analysis of randomized controlled trial, Am J Clin Nutr 2012;96:1281–98

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Rice, Rice, Baby

A brief review of rice. Is brown or white better for you? What kind should you be eating?

Anatomy of Rice

Brown rice is a whole grain; white rice is basically naked brown rice. During the milling and polishing process the bran (the “brown” of brown rice) and germ are removed, leaving only the endosperm. The bran is a protective layer that contains some fiber, vitamins, and minerals. The germ contains a little bit of fat, protein, and some other micronutrients.

My second grade drawing showing components of a rice grain.

Nutritional Comparison

Utilizing the USDA FoodData Central database, I generated the table below for side-by-side of 100g cooked long grain brown rice versus 100g cooked enriched long grain white rice. Numbers noted in parenthesis are the percentage of the US Recommended Daily Intake (RDI) for each vitamin and mineral. Vitamins and minerals that had a value of zero or in cases where there was no difference between white or brown the two were omitted so that we can focus on differences.

Fiber: White rice has less fiber than brown rice, but overall rice is generally a lower fiber food. Eat vegetables and fruits regularly and the amount of fiber in serving of white or brown rice will play a minor role in your daily fiber intake. That being said, foods containing fiber are generally more more satiating and blunt glycemic response, so brown rice may be a better option if you are working on losing weight or are at risk of Type 2 diabetes. Less fiber can also be a good thing; white rice is friendlier to digest if you are having gut issues.

Vitamins and Minerals: As you can see it’s a mixed bag with brown having higher content of certain vitamins and minerals in some cases, and fortified white in other cases. If you have a relatively balanced diet and/or take a multivitamin, I would not be too concerned with these differences as you decide what type of rice you want to eat.

Glycemic Response: Glycemic Index (GI) and Gycemic Load (GL) are gauges to understand the impact of a food on blood sugar levels. GI is a comparison against 50g of a reference food (glucose, score 100), whereas GL is a more practical because it takes into account the portion size of a food. Glycemic Load = GI/100 multiplied by the net grams of carbohydrate in the serving (net excludes dietary fiber).

GI and GL are slightly higher for white rice, which you may want to take into consideration if you are at risk of Type 2 diabetes. Based on current research, eating brown rice helps support lower blood sugar levels and reduces the risk of Type 2 diabetes. However, it’s also important to place GI and GL within context of practical eating. These measurements are taken on isolated foods – I don’t know about you but when I have rice, I’m not just eating rice. I’m usually eating it with vegetables, meat, or other things. These “mixed meals” have a high influence on digestibility and therefore can change/blunt the glycemic response.

Other Notes

The naturally occurring metalloid Arsenic is found in both white and brown rice, but is higher in brown rice. Arsenic is toxic to humans and associated with certain cancers, heart disease, and Type 2 diabetes. Presently, consensus is the benefits of rice in our diet outweighs the Arsenic risk; eating rice in reasonable amounts is acceptable. As a risk mitigation ensure your diet is not based too heavily on rice, and reduce exposure level by thoroughly pre-washing your rice (Arsenic is water soluble). Arsenic aside, I wash my rice anyway because it provides a fluffier texture.

Brown rice contains lignans, natural polyphenol compounds that some studies indicate protect against heart disease and can lower total cholesterol. Other health-protective benefits may come to light as further research is conducted.

Key Takeaways

Both white and brown rice are excellent carbohydrate sources. There is no reason to restrict yourself to one type as a healthy adult in a balanced diet.

Brown rice is more micronutrient dense, however these differences do no warrant selection of one type of rice over another.

If you are trying to lose weight, brown rice may be a better option as the high fiber content can provide a greater feeling of fullness.

If you are are risk for Type 2 diabetes or cardiovascular disease, or have high cholesterol, studies indicate that brown rice may be a better option provided consumption is within recommended servings.

Like all foods, eat reasonable portions and do not rely on rice as a main source of nutrition.

Wash all rice before cooking.

References:

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients

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