I have been very conscious of the source and quality of the food that I prepare for Diane and I, especially over the last year, having switched to a Low-Carb way-of-eating. I find the health benefits of this approach far outweigh the cost of better quality foods and the breaking of old eating habits. I have become a fat-burning athlete that doesn’t need continuous high-carb supplements to perform. I’m not hungry all the time, and I get to eat all those great-tasting foods like eggs, bacon, sausage, steaks and green vegetables. It is a great transition from hunger cravings at 10 am, crashing in the afternoon and always wanting more to eating when I am hungry, controlling my weight without extreme effort, and better overall attitude and motivation.
One of the key ideas of this low-carb approach is that you restrict all carbs (sugars, grains, starches) and focus on getting enough quality protein to support your lean-body mass (LBM). Once you have enough protein, you then eat good fats to satisfy your hunger and provide the remaining calories. Notice that the only limitation is on the amount of carbs in my diet (<30g / day). Everything else is not restricted (including total calories). For me (LBM ~60 Kg) I should get at least 120g of protein in my diet per day to support my bodies needs, going over is ok, but less than 120g is bad. Eating less proteins means that my body must take protein from existing tissues to provide the needed amount (i.e. lose muscle). The amount of fat can vary also… if you don’t eat enough fat to provide enough calories to support your daily calorie expenditure, you will lose weight as you get the required calories from body fat. If you eat more, you will get the calories from your diet and maintain your weight. See Volek and Phinney “The Art and Science of Low-Carb Performance” and others. From Volek and Phinney:
How Much Fat
As you adjust your body weight and training intensity, your consumption of carbohydrates and protein will remain fairly stable despite changes in goals and activity levels, whereas how much fat you consume will
be dictated by your energy demands, body weight and composition goals, and satiety.
If you want to lose weight, the total amount of fat consumed will be reduced. If weight loss is not a goal, your dietary fat
needs to be maintained at a level that matches your energy expenditure, thus holding your body weight stable.
The only thing that stands between you and full access to your body fat stores is a brief period of adaptation to a low carbohydrate
diet. We hope it is apparent that a low carbohydrate diet that allows you to optimally access your fat stores and increases mitochondrial fat
oxidation is rational ( AND optimal )
Think about it – if about 20% of your daily energy comes from protein and 5% from carbs, where’s the other 75% of your energy going to come from? The answer, of course, is ‘fat’. ( AND ) Yes, when you are losing weight (i.e., shrinking body fat stores), some of what you burn does not need to be supplied by your diet.
There are plenty of great protein sources out there: grassfed meats such as beef, pork, chicken, bison, etc.; eggs (nature’s perfect food); and the occasional snack of nuts (almonds, pistachios). But how do you get quick and easy protein into your diet? One way is a protein shake sometimes referred to as meal-replacment shakes. There are several products available that make protein shakes— but be careful. The ingredients list on these products doesn’t fit the “real food, healthy food and no diets or quick fixes” requirement as noted in Dani Stout’s blog “Ancestral-nutrition.com.” Dani Strong has evaluated several of the more popular protein products. She describes Herbalife as:
the diet recommended by Herbalife is not only unhealthy, but also promotes disease. I mean really, I can’t even count the ingredients in the junk above. Among them are hydrogenated soy, canola and cottonseed oils, margarine, autolyzed yeast extract (also known as MSG), artificial flavors, wheat protein and corn syrup.
Looking at the ingredients in Isagenix, Dani Stout notes:
Below are common ingredients found in Isagenix products:
- rancid vegetable oils
- agave syrup
- isolated fructose additives
- fractionated palm kernel oil corn
- synthetic vitamins and minerals that are not bioavailable
Heard enough? Maybe not, another popular meal replacement product is from Advocare, Dani Stout notes that there is not much difference between Advocare and the other two. Advocare products contain soy, fructose, sugar, corn syrup, beet syrup, sucralose, inositol, palm kernel oil, vannillin, maltodextrin and the catchall “natural and artificial flavor.” What is that?! Per Dani Stout:
According to the FDA,
The term natural flavor or natural flavoring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional. Natural flavors include the natural essence or extractives obtained from plants listed in 182.10, 182.20, 182.40, and 182.50 and part 184 of this chapter, and the substances listed in 172.510 of this chapter.
This means that MSG, GMOs and a ton of other sketchy ingredients can be listed as “natural and artificial” flavors.
After reading these reviews, I think you’ll choose better. But what is better?
I find for a simple high-protein snack a hard-boiled egg does nicely — easy to bring with you, keeps well and is individually wrapped. Has 6g of protein, 5g of fat and very low carb (.6g) per large egg. Hammer Nutrition’s Whey powder is also good and free of bad ingredients. There are other whey powders both flavored and unflavored that are good. Look at the ingredients list.
Another good choice is to make your own protein shake. This recipe is easy to make, no artificial anything, no GMO, no processed sugars and less carbs than the commercial products (From Dani Stout, with my changes):
2 Egg yolks (farm raised, antibiotic free) (we raise our own!)
1 Cup whole milk
1 scoop whey isolate powder (such as Hammer Nutrition’s Whey)
2 Tbs Great Lakes Gelatin
Nutrition Facts: Makes 2 ~1/2 cup servings, per serving: 192 calories, 8.7g Fat, 21.1g Protein, 7g Carb.
I will often make a protein coffee in the morning — 8oz coffee, 1 TBS MCT Oil, 1 Scoop of Hammer Whey, 2 TBS Great Lakes Beef Gelating and a TBS of heavy whipping cream. Mix it all together and you have 244 calories, 20.5g fat, 1.0g Carbs, and 23g protein. Kind of like a tasty and healthy latte with a kick (but no sugar)! Satisfying and easy to do when you want something quickly.
Here’s to your health!
More reasons to focus on building lean body mass, not losing weight and fat per se. The health benefits of maintaining and improving your muscle mass are many… watch this video and see what I mean:
Art by jacques gamelin
You may be aware that I have been on a Low-Carb, High Fat (LCHF) eating plan since last September and although I have not been very public with my results, I feel that this is the best way-of-eating for me. What is LCHF? It is where you get most of your calories from fats and the least from carbs. Typically your total calories are from 75% fats and saturated fats, 15% protein and 10% carbs. On this plan I have maintained my weight at the lower end (about 144 lb.) of the last 15-years range (140 -160) without spending all my time running or riding. In fact, I took the fall and winter off from training, only doing small workouts and some weights. Those of you that ride with me on Tuesday night know that I am not as strong climbing, but my overall average speeds are not bad for not training, and I have good endurance. Since I am now training for the Army 10-mile run race in October, I have been even more interested in how well I can perform on a LCHF diet.
I recently read a book on this subject — “The Art and Science of Low Carbohydrate Performance” by Volek and Phinney, two doctors who have evaluated the performance of LCHF athletes. In this book they discuss that once an athlete becomes keto-adapted, that is where their primary source of energy comes from fat, their endurance levels will increase dramatically. We have about 2 hours of stored carbohydrate that can be used for energy in our bodies, but even the leanest person has more than twice that amount stored in fat. But that fat is not available unless you are keto-adapted.
I came across a blog post from Sami Inkinen, an elite triathlete that sparked my interest. It is an experiment of 1, but quite controlled and he has very interesting results. He has measured the type and amount of energy used during controlled tests using the same equipment 3 time while going from a high carb diet to a LCHF diet. On the first test, he was eating a high-carb diet and guess what…. he has about 2 hours of carbs available and even though he had done hours of training in his “fat burning zone” he could not exceed 200 calories per hour from fat-burning at race efforts. Hence he would run out of energy once his carb stores were gone. A year later he did a second test on a moderate-carb/moderate-fat diet and his fat-burning numbers increased significantly, to 400 calories per hour at the same race effort. Finally, he performed a third test on a LCHF diet with the same parameters and increased his fat burning ability to 600- 750 calories per hour. The chart says it all. At 300W his bonk-time went from 2 hours to 5 hours! Interested? I am. I would love to see what happens with elite athletes such as marathoners and pro-cyclist if they were to go low-carb. I’ll let you know how my “experiment of 1″ goes…
It is generally known that athletic performance when switching from a high-carbohydrate diet to a carbohydrate-restricted (CR) diet will suffer while the body adapts to the ketogenic state. Low Carb is typically less than 30-50 grams of carbs per day. In their book, “The Art and Science of Low Carb Performance, Volek and Phinney have found that it takes usually 3 weeks for performance to recover to the pre-CR state. Here is another article on the Calories Proper website entitled: “New study: high intensity exercise on a low carb diet.,” that discusses this affect and contradicts the 3 week results. These athletes maintained strength even during the adaptation period. Worth the read for anyone who is considering going low-carb.
A bonus is that the article includes a list of links to references on athletic performance on CR diets at the end. Check it out.
Other than the reference to those over 45 being “older” people, this is a great article with encouraging news for adults who’d rather stick with their favorite impact exercises and save the silver sneakers for – well, someone else!
Thanks for sharing the link Dawn! (Key parts of blog captured below).
Is there any scientific study to substantiate the claim that older people (over 45) should limit high impact exercises such as jogging, sprinting, etc.?
…There is also little evidence to support the widespread belief that high-impact exercise speeds the onset of arthritis. In a 2013 study, adult runners, including many aged 45 or older, had a lower incidence of knee osteoarthritis and hip replacement than age-matched walkers, with the adults who accumulated the most mileage over the course of seven years having the lowest risk, possibly, the study’s author speculated, because running improved the health of joint cartilage and kept them lean as they aged. Similarly, a 2006 review of studies about jogging and joints concluded that “long-distance running does not increase the risk of osteoarthritis of the knees and hips for healthy people who have no other counter-indications for this kind of physical activity,” and “might even have a protective effect against joint degeneration.”
Running and similar high-impact activities likewise have a salutary effect on bone density, said Dr. Michael Joyner, an exercise physiologist at the Mayo Clinic in Rochester, Minn., and an expert on aging athletes, of whom he is one. Over all, he continued, he is “skeptical” of the idea that older people should avoid high-impact activities. “A lot of concerns about age-appropriate exercise modalities have turned out to be more speculative than real over the years,” he said, adding that during his research and personal workouts, he’s seen many seasoned adults pounding the pavement without ill effects.
It’s January 4. Which means every other advertisement you’ve been exposed to since Christmas has been related to weight loss. We all know the number one New Year’s resolution is to shed some pounds and eat better. And so the cycle of enticement begins. Gyms wave joining fees. Pre-packaged “healthy” food can be delivered to your house at deep discounts. Work out clothes, dumbbells, step counters and yoga mats simultaneously go on sale. And of course, we buy in.
Why do we think THIS year will be different? Clearly if losing weight tops the resolution list year after year, people are failing to meet their goal. And why is that? Think about it. What immediately comes to mind when you see the words “Lose Weight”?
Sacrifice. Deprivation. Cravings. Hunger. Cheating. How about… Sweating. Repetitive. Soreness. Scale. Expense.
Oh. And let’s not forget past failure.
But this year CAN be different. All you need to do is make a simple switch. Replace weight LOSS with activity GAIN!
This simple substitution allows you to focus on fun, interesting and positive ADDITIONS you can make to your life rather than what you need to give up.
We’ve said it many times before in previous blogs – the body is meant to move, yet our lives are increasingly sedentary. So choose to be a little more active in 2014. Depending upon your starting point, this might mean taking Spot to the local dog park 3 days a week instead of one. Resolving to get outside and do more gardening this year. Hiking the trails of your local National Parks. Or walking to the Post Office everyday. If regular activity is already part of your routine, keep it interesting and challenging by selecting a fun event to train for and participate in like a Dance-a-Thon, Color Run or Warrior Dash. And if gadgets are your thing, try the new Polar Loop Activity Monitor. Trackers such as this not only record your activity but motive you to keep on moving.
Oh yeah. And that whole weight loss thing… if you increase your activity this year and leave the other side of the equation the same (food intake), chances are good the pounds will start to fade away too.