http://180degreehealth.com/low-carb-rehab/
The belief that the cells’ exposure to insulin causes them to become resistant over time is the fallacy that low-carb proponents live under. This is absolutely false.
Insulin resistance is caused by a low metabolism. When the metabolism is normal, insulin resistance cannot be induced. Insulin resistance is a natural starvation response. It is deployed to store fat, increase hunger, reduce energy expenditure, and so on.
It appears that refined sugar and perhaps flour and vegetable oils have the unique ability to slow down the metabolism.
A no-sugar high-calorie diet that is not restricted in any way, is probably the best fully natural way to counter a low-metabolism.
Going into ketosis will stimulate your adrenals and cause the heart to beat faster, the eyes to dilate, the body to sleep less, and the brain to be more focused.
When the glycemic index came out, science abandoned good judgment, common sense, and observation and instead jumped on the foolish idea that a snickers bar was better for a diabetic than a potato – despite information that spans galaxies in the other direction on that topic.
What matters is how much insulin is secreted in proportion to the rise in blood sugar. Insulin isn’t just secreted to match the amount of glucose. It goes higher in response to sweet tastes, which is why it comes crashing back down.
It’s no secret that reducing carbohydrates in your diet to an extreme level slows down the metabolism. It does this by lowering production and/or synthesis of the active thyroid hormone – the one that REALLY counts, T3 – triiodothyronine. Low-carb=less than 50 grams per day.
I'm eating mostly cooked rice and potatoes with plenty of vegetables and greens, animal protein with 1 meal per day or so but not all. Eat to fullness when hungry – whether it's 2 meals per day or 5 depends on the day. About 20% of my diet is fruit, eaten as a monomeal – completely by itself.
There is no doubt in my mind that eating very frequently (every couple of hours) of mostly starch-based meals will be the most effective at actually reversing and overcoming hypoglycemia and adrenal exhaustion. Remember, it is the adrenal hormones that keep healthy people satiated between meals – they rise when postprandial insulin levels fall a couple hours after eating and trigger the release of stored energy. Without that, however, and producing way too much insulin in proportion to glucose ingested as seen in hypoglycemia, you will get hungry shortly thereafter, and traumatize the adrenals in the process. http://180degreehealth.com/low-carb-lowers-metabolism/
For those wanting to increase body temp. but concerned about weight gain, I will state rather emphatically that when fat intake is low enough, fat storage becomes extremely unlikely, even eating above maintenance calories and gaining scale weight.
Feeling drowsy after a meal, having really negative emotions (irrational crying, depression, anger), and other things ( digestive problems and ski break outs) are symptoms of poor glucose tolerance.
From a strictly physiological standpoint, if a person's adrenal glands were really in need of rest to achieve any level of healing, the greater the meal frequency the better. Also, the greater the ratio of starch to fats and proteins. But for healing shot adrenals, I don't think there's any question that the best way to heal them up in the shortest amount of time would be to eat and sleep all day.
Fructose causes the greatest blood sugar instability of any other sugar.
You can lose weight on any calorie controlled approach, and lose mostly fat on any calorie-controlled approach. The benefit of the whole foods approach is that your own hormones can work with you, and have you reduce your calories automatically instead of using a calculator to do it. The advantage is that appetite is reduced while metabolism stays up vs. calorie restriction on processed foods which has the opposite effect. That's the difference. When refined carbs are taken out of someone's diet, caloric intake can drop by up to 40% with no negative impact on metabolism. Clearly there is something fundamentally different about a whole foods vs. refined foods diet.
Paleo diet was just the diet that human beings were forced to eat when moving into Northern climates that they could survive in, but were not designed for. Keep in mind that 99% of the 3 billion lean people on earth eat a high-starch diet.
Barry Sears emphatically states:
Broda Barnes stated:
As you lose weight, metabolism slows down. As metabolism slows down, you form fewer and fewer red blood cells (and platelets, and leukocytes, etc.) – the result being “too little blood,” basically what the word “anemia” means. http://180degreehealth.com/thyroid-and-nosebleeds-heavy-periods-bleeding-gums-bruising-anemia-and-low-platelet-countitp/
“Eat plenty of food, don’t overexert yourself physically or mentally, get plenty of sleep, eat only saturated fats and keep omega 6 polyunsaturated fat ingestion to a minimum, get sufficient but not excessive amounts of quality protein, and eat plenty of high-glycemic starch at every meal.”
This generally lowers the activity of the sympathetic nervous system, increases thyroid activity, improves glycogen storage, and starts shuttling glucose from ingested food into muscle cells where it creates muscle growth and the generation of heat and energy. This reduces insulin resistance. Chronic stress hormone secretion is the primary root cause of insulin resistance. Experiences of high-adrenaline states indicative of crashing glucose levels .http://180degreehealth.com/starch-lowers-insulin/ You get inflammation in your hands and arms and awful BG numbers like us when we ate carbs after being on a low-carb diet for a while. Low-carb dieting makes your body's ability to use glucose properly even worse.
Refined foods are sometimes preferable for someone trying to rehabilitate metabolic rate. "Overfeeding" as I define it ( as eating beyond appetite or eating slightly more than what one would eat if eating ad libitum) is very useful for anyone with a low metabolic rate seeing to overcome that.
You feel better on low-carb because your adrenaline is running higher. And you are staying in a sympathetic dominant state. This is fine but it does age you faster and is anti-thyroid. Change something like your metabolic rate and you will change how you respond to just about everything. The basic premise is that high cortisol/low thyroid is the root cause of the development of insulin resistance. Coffee is one of the almighty sugar crashers by the way. Spike your blood sugar. That’s how you improve your “glucose metabolism fitness.” It should actually increase your storage depot for carbohydrates, lead to improved glucose clearance, and improve your initial insulin response to food (all go hand in hand). insulin response to food (all go hand in hand). Your adrenals are driving the high blood sugar in the morning, which is why it goes up once you start moving around (going from relaxed to active). If I were you I would eat tons of carbs right away, to shut those down and get you back in a parasympathetic-driven state (which should make you feel much more calm and relaxed in the morning). Lunch is the best time to eat more meat, fat, and starch. Whereas breakfast is usually superior if it is mostly sugars and starches. Protein and vegetables at dinner.
My blood glucose does not skyrocket no matter what I eat. At any time. That is achievable when glucose clearance reaches the point of excellence. Also, insulin spiking to high levels after a meal is a marker of excellent health. It’s when the insulin no longer rises after meals that you see high blood sugar that doesn’t clear and return to normal quickly. There isn't any evidence that “spiking” insulin wears out beta cells.
Metabolic issues and obesity almost ALWAYS have the circadian rhythms backwards – waking up feeling tired and not hungry (low cortisol, high serotonin), and going to bed hungry (craving calorie-dense sugary foods, white flour products, and alcohol specifically) and not tired (high cortisol, low serotonin). This can mostly be attributed to, I believe, the delicate balance between serotonin and cortisol – which is impacted most heavily by the carbohydrate to protein ratio of the last meal you ate, as well as calorie intake. Eating starch, WITHOUT accompanying protein (a few bites of a baked potato) before bedtime assists in getting tryptophan across the blood-brain barrier where it is converted to serotonin, then melatonin – helping you fall asleep and have incredible dreams.
Advice for a man who has low metabolism after years on low carb:
My ideas for you would be to cut the exercise down to stretching and walking, lightly – while continuing to eat as much nutritious food as you can get in you until you complete the process. Completing the process involves going full-throttle until weight gain ceases, hunger starts to subside, and muscle starts replacing body fat spontaneously. Be persistent. For now, step one would be to fix the carbohydrate sensitivity that ketosis has given you by eating a diet that is very high in carbohydrates by percentage. That means displacing some fat and protein with carbohydrate calories for up to a few weeks before getting more balanced again.
The key for me is seeing repeatedly that I absolutely will not store more fat than I burn unless there is sugar in my diet (combined with fat, protein, and starch). But then again, remove any one of those elements (except starch) and I lose weight.
I have also repeatedly seen people on SAD lose 10 pounds or more in one month by restricting fructose-containing sugars… this without any conscious effort at all to lose weight, restrict calories, or exercise more.
Richard J. Johnson also acknowledges that fructose increases postprandial ATP generation the most, which he feels has the long-term consequence of exhausting cellular ATP generation and lowering the metabolism despite postprandial increase. I can eat sugar all day long by itself and not gain weight. No one can, because insufficient protein intake triggers catabolic hormones, and you lose weight from lean tissue losses a lot faster than you lose fat weight. As far as reversal while underfeeding, cutting carbs increases fatty acid oxidation, meaning that more fat and less glucose is used for fuel. This spares lean mass when the catecholamines rise. If catecholamines rise (in calorie deficit) and your body is oxidizing mostly glucose for fuel, get ready to lose some lean mass.
As far as reversal while underfeeding, cutting carbs increases fatty acid oxidation, meaning that more fat and less glucose is used for fuel. This spares lean mass when the catecholamines rise. If catecholamines rise (in calorie deficit) and your body is oxidizing mostly glucose for fuel, get ready to lose some lean mass.
The belief that the cells’ exposure to insulin causes them to become resistant over time is the fallacy that low-carb proponents live under. This is absolutely false.
Insulin resistance is caused by a low metabolism. When the metabolism is normal, insulin resistance cannot be induced. Insulin resistance is a natural starvation response. It is deployed to store fat, increase hunger, reduce energy expenditure, and so on.
It appears that refined sugar and perhaps flour and vegetable oils have the unique ability to slow down the metabolism.
A no-sugar high-calorie diet that is not restricted in any way, is probably the best fully natural way to counter a low-metabolism.
Going into ketosis will stimulate your adrenals and cause the heart to beat faster, the eyes to dilate, the body to sleep less, and the brain to be more focused.
When the glycemic index came out, science abandoned good judgment, common sense, and observation and instead jumped on the foolish idea that a snickers bar was better for a diabetic than a potato – despite information that spans galaxies in the other direction on that topic.
What matters is how much insulin is secreted in proportion to the rise in blood sugar. Insulin isn’t just secreted to match the amount of glucose. It goes higher in response to sweet tastes, which is why it comes crashing back down.
It’s no secret that reducing carbohydrates in your diet to an extreme level slows down the metabolism. It does this by lowering production and/or synthesis of the active thyroid hormone – the one that REALLY counts, T3 – triiodothyronine. Low-carb=less than 50 grams per day.
I'm eating mostly cooked rice and potatoes with plenty of vegetables and greens, animal protein with 1 meal per day or so but not all. Eat to fullness when hungry – whether it's 2 meals per day or 5 depends on the day. About 20% of my diet is fruit, eaten as a monomeal – completely by itself.
There is no doubt in my mind that eating very frequently (every couple of hours) of mostly starch-based meals will be the most effective at actually reversing and overcoming hypoglycemia and adrenal exhaustion. Remember, it is the adrenal hormones that keep healthy people satiated between meals – they rise when postprandial insulin levels fall a couple hours after eating and trigger the release of stored energy. Without that, however, and producing way too much insulin in proportion to glucose ingested as seen in hypoglycemia, you will get hungry shortly thereafter, and traumatize the adrenals in the process. http://180degreehealth.com/low-carb-lowers-metabolism/
For those wanting to increase body temp. but concerned about weight gain, I will state rather emphatically that when fat intake is low enough, fat storage becomes extremely unlikely, even eating above maintenance calories and gaining scale weight.
Feeling drowsy after a meal, having really negative emotions (irrational crying, depression, anger), and other things ( digestive problems and ski break outs) are symptoms of poor glucose tolerance.
From a strictly physiological standpoint, if a person's adrenal glands were really in need of rest to achieve any level of healing, the greater the meal frequency the better. Also, the greater the ratio of starch to fats and proteins. But for healing shot adrenals, I don't think there's any question that the best way to heal them up in the shortest amount of time would be to eat and sleep all day.
Fructose causes the greatest blood sugar instability of any other sugar.
You can lose weight on any calorie controlled approach, and lose mostly fat on any calorie-controlled approach. The benefit of the whole foods approach is that your own hormones can work with you, and have you reduce your calories automatically instead of using a calculator to do it. The advantage is that appetite is reduced while metabolism stays up vs. calorie restriction on processed foods which has the opposite effect. That's the difference. When refined carbs are taken out of someone's diet, caloric intake can drop by up to 40% with no negative impact on metabolism. Clearly there is something fundamentally different about a whole foods vs. refined foods diet.
Paleo diet was just the diet that human beings were forced to eat when moving into Northern climates that they could survive in, but were not designed for. Keep in mind that 99% of the 3 billion lean people on earth eat a high-starch diet.
Barry Sears emphatically states:
“…the longer you stay in ketosis, the more your fat cells adapt so that they are transformed into ‘fat magnets,’ becoming 10 times more active in accumulating fat…A high-protein, low-carbohydrate diet drives insulin levels too low, thereby causing hypotension, fatigue, irritability, lack of mental clarity, loss of muscle mass, increased hunger, and rapid fat regain when carbohydrates are reintroduced into the diet.
Broda Barnes stated:
“…it has been clearly established that a high protein diet lowers the metabolic rate, [therefore] symptoms of hypothyroidism will be aggravated…"Apparently, a diet high in protein requires additional thyroid for its metabolism.”
As you lose weight, metabolism slows down. As metabolism slows down, you form fewer and fewer red blood cells (and platelets, and leukocytes, etc.) – the result being “too little blood,” basically what the word “anemia” means. http://180degreehealth.com/thyroid-and-nosebleeds-heavy-periods-bleeding-gums-bruising-anemia-and-low-platelet-countitp/
“Eat plenty of food, don’t overexert yourself physically or mentally, get plenty of sleep, eat only saturated fats and keep omega 6 polyunsaturated fat ingestion to a minimum, get sufficient but not excessive amounts of quality protein, and eat plenty of high-glycemic starch at every meal.”
This generally lowers the activity of the sympathetic nervous system, increases thyroid activity, improves glycogen storage, and starts shuttling glucose from ingested food into muscle cells where it creates muscle growth and the generation of heat and energy. This reduces insulin resistance. Chronic stress hormone secretion is the primary root cause of insulin resistance. Experiences of high-adrenaline states indicative of crashing glucose levels .http://180degreehealth.com/starch-lowers-insulin/ You get inflammation in your hands and arms and awful BG numbers like us when we ate carbs after being on a low-carb diet for a while. Low-carb dieting makes your body's ability to use glucose properly even worse.
Refined foods are sometimes preferable for someone trying to rehabilitate metabolic rate. "Overfeeding" as I define it ( as eating beyond appetite or eating slightly more than what one would eat if eating ad libitum) is very useful for anyone with a low metabolic rate seeing to overcome that.
You feel better on low-carb because your adrenaline is running higher. And you are staying in a sympathetic dominant state. This is fine but it does age you faster and is anti-thyroid. Change something like your metabolic rate and you will change how you respond to just about everything. The basic premise is that high cortisol/low thyroid is the root cause of the development of insulin resistance. Coffee is one of the almighty sugar crashers by the way. Spike your blood sugar. That’s how you improve your “glucose metabolism fitness.” It should actually increase your storage depot for carbohydrates, lead to improved glucose clearance, and improve your initial insulin response to food (all go hand in hand). insulin response to food (all go hand in hand). Your adrenals are driving the high blood sugar in the morning, which is why it goes up once you start moving around (going from relaxed to active). If I were you I would eat tons of carbs right away, to shut those down and get you back in a parasympathetic-driven state (which should make you feel much more calm and relaxed in the morning). Lunch is the best time to eat more meat, fat, and starch. Whereas breakfast is usually superior if it is mostly sugars and starches. Protein and vegetables at dinner.
My blood glucose does not skyrocket no matter what I eat. At any time. That is achievable when glucose clearance reaches the point of excellence. Also, insulin spiking to high levels after a meal is a marker of excellent health. It’s when the insulin no longer rises after meals that you see high blood sugar that doesn’t clear and return to normal quickly. There isn't any evidence that “spiking” insulin wears out beta cells.
Metabolic issues and obesity almost ALWAYS have the circadian rhythms backwards – waking up feeling tired and not hungry (low cortisol, high serotonin), and going to bed hungry (craving calorie-dense sugary foods, white flour products, and alcohol specifically) and not tired (high cortisol, low serotonin). This can mostly be attributed to, I believe, the delicate balance between serotonin and cortisol – which is impacted most heavily by the carbohydrate to protein ratio of the last meal you ate, as well as calorie intake. Eating starch, WITHOUT accompanying protein (a few bites of a baked potato) before bedtime assists in getting tryptophan across the blood-brain barrier where it is converted to serotonin, then melatonin – helping you fall asleep and have incredible dreams.
Advice for a man who has low metabolism after years on low carb:
My ideas for you would be to cut the exercise down to stretching and walking, lightly – while continuing to eat as much nutritious food as you can get in you until you complete the process. Completing the process involves going full-throttle until weight gain ceases, hunger starts to subside, and muscle starts replacing body fat spontaneously. Be persistent. For now, step one would be to fix the carbohydrate sensitivity that ketosis has given you by eating a diet that is very high in carbohydrates by percentage. That means displacing some fat and protein with carbohydrate calories for up to a few weeks before getting more balanced again.
The key for me is seeing repeatedly that I absolutely will not store more fat than I burn unless there is sugar in my diet (combined with fat, protein, and starch). But then again, remove any one of those elements (except starch) and I lose weight.
I have also repeatedly seen people on SAD lose 10 pounds or more in one month by restricting fructose-containing sugars… this without any conscious effort at all to lose weight, restrict calories, or exercise more.
Richard J. Johnson also acknowledges that fructose increases postprandial ATP generation the most, which he feels has the long-term consequence of exhausting cellular ATP generation and lowering the metabolism despite postprandial increase. I can eat sugar all day long by itself and not gain weight. No one can, because insufficient protein intake triggers catabolic hormones, and you lose weight from lean tissue losses a lot faster than you lose fat weight. As far as reversal while underfeeding, cutting carbs increases fatty acid oxidation, meaning that more fat and less glucose is used for fuel. This spares lean mass when the catecholamines rise. If catecholamines rise (in calorie deficit) and your body is oxidizing mostly glucose for fuel, get ready to lose some lean mass.
As far as reversal while underfeeding, cutting carbs increases fatty acid oxidation, meaning that more fat and less glucose is used for fuel. This spares lean mass when the catecholamines rise. If catecholamines rise (in calorie deficit) and your body is oxidizing mostly glucose for fuel, get ready to lose some lean mass.
My body temperature dropped when I started eating more carbohydrates as well, but so did my pulse rate. My pulse rate was by far the highest on zero carb, and is much lower now when I feel my best (~50 bpm).
At the very least you should consider brief interruptions in fat loss to overfeed on very high-carb/low-fat. This will rebuild any lost muscle through dieting without fat gain as long as fat is under 10% of calories when overfeeding.
Overweight people ARE starving precisely because the food they eat is siphoned off into fat cells instead of used for energy like it is in a healthy person.http://180degreehealth.com/ancel-keys-and-the-biology-of-human-starvation/
REACTIVE HYPOCLYCEMIA http://180degreehealth.com/reactive-hypoglycemia/
“To date, when the symptoms of hypothyroidism are relieved, hypoglycemia, like the others, disappears.”
REACTIVE HYPOCLYCEMIA http://180degreehealth.com/reactive-hypoglycemia/
Dr. Barnes on hypoglycemia:
Consuming EXCESS protein beyond what your body uses (and your body uses very little for muscle-building if you are not eating very many carbohydrates) forces the excess protein to be burned as energy (protein oxidation). Uh oh, you need a rise in adrenal hormones like cortisol to use protein as fuel, which are antagonistic to the thyroid, increase insulin resistance, etc.“…it has been clearly established that a high protein diet lowers the metabolic rate, [therefore] symptoms of hypothyroidism will be aggravated… Hypoglycemia may be controlled on the high protein diet, but the other symptoms of thyroid deficiency which usually accompany hypoglycemia are aggravated.”
“To date, when the symptoms of hypothyroidism are relieved, hypoglycemia, like the others, disappears.”
My preference for switching to high carbs is just diving in, and probably keeping meal size very small – eating every 2 hours for someone just coming out of the gates.
And yes, the liver has a lot to do with hypoglycemia. Anything containing fructose or alcohol are the only things that have ever given me classic hypoglycemic reactions (wake up at 4am, sweating, with hunger pangs for example).
Although overfeeding on a mixed diet works really well for increasing body temps, improving digestion, improving sleep, and all the many things people have mentioned – it's also pretty clear that 80% of people gain fat eating to appetite or beyond appetite on a diet like that. If fat intake is low enough while overfeeding, fat gain is impossible and lean mass gains are guaranteed. Your body has to do something with the excess energy intake, and in the absence of fat, you gain nothing but lean mass while overfeeding. This, in and of itself, is a very important discovery.
Also, excess carbohydrate increases thermogenesis, and fat does not stimulate the metabolism the same way that carbohydrate does. Carbohydrate has limited storage capacity, so eating excess carbohydrate increases body heat, physical energy, etc. whereas excess fat is just stored.
Vladimir Heiskanen has made this blog post at 180 degree health:
According to animal studies, excessive amounts of methionine might predispose to the metabolic syndrome. In some animal studies methionine restriction has been shown to protect against obesity, and to prolong lifespan. However, it seems that the main “benefits” of methionine restriction also require simultaneous cysteine restriction, and many of the beneficial effects are likely to be a consequence of some kind of a deficiency. It has also been suggested that some of the harmful effects of excess methionine might be caused by glycine depletion, because glycine is needed in the clearance of excess methionine. There are numerous studies showing that glycine protects rodents from inflammation, metabolic syndrome, cancer, diabetes, animal protein, endotoxin, hypoxia, hemorrhagic shock, lead and cadmium toxicity, dental caries, intestinal damage and many other thing. Rice protein has twice as much glycine and a little bit less methionine than casein, and it is possible that this is an important factor causing these beneficial effects. Examples of protein sources with a good glycine:methionine ratio would include: gelatin, scallop, fish, potatoes, lentils and beans.. Casein might decrease the harmful effects of a high-fat diet by decreasing fat absorption in the intestines.
Vladimir Heiskanen has made this blog post at 180 degree health:
According to animal studies, excessive amounts of methionine might predispose to the metabolic syndrome. In some animal studies methionine restriction has been shown to protect against obesity, and to prolong lifespan. However, it seems that the main “benefits” of methionine restriction also require simultaneous cysteine restriction, and many of the beneficial effects are likely to be a consequence of some kind of a deficiency. It has also been suggested that some of the harmful effects of excess methionine might be caused by glycine depletion, because glycine is needed in the clearance of excess methionine. There are numerous studies showing that glycine protects rodents from inflammation, metabolic syndrome, cancer, diabetes, animal protein, endotoxin, hypoxia, hemorrhagic shock, lead and cadmium toxicity, dental caries, intestinal damage and many other thing. Rice protein has twice as much glycine and a little bit less methionine than casein, and it is possible that this is an important factor causing these beneficial effects. Examples of protein sources with a good glycine:methionine ratio would include: gelatin, scallop, fish, potatoes, lentils and beans.. Casein might decrease the harmful effects of a high-fat diet by decreasing fat absorption in the intestines.
– Some studies have been showing that individuals with insulin resistance might have lower plasma levels of glycine, histidine, and taurine than healthy people. Because this “deficiency” of anti-inflammatory amino acids might lead to more inflammation, it is possible that people with insulin resistance would benefit most from the amino acid supplementation.http://180degreehealth.com/amino-acids-metabolic-syndrome/
http://180degreehealth.com/rrarf-addendum/ :While RRARF (Rehabilitative Rest and Agressive Re-Feeding) is very successful at raising body temperature, improving digestion and overall well-being – one question remains…. Can it be done more efficiently? Can it be improved upon?
By more efficiently, I mean with less fat gain and greater lean body mass gain as well as a greater rise in temperature per calorie ingested.
I believe the answer to those questions is “yes.” So what’s better? Getting more calories from starches or getting more calories from fat?
Upon close scrutiny of the literature on overfeeding, a clear picture emerges. Straight studies comparing overfeeding with a high-fat/low-starch diet vs. a high-starch/low-fat diet yields clear-cut results. The higher the ratio of starch to fat when overfeeding, the greater the lean body mass gains and the lesser the body fat gains. Not only that, but since starch is not something that the body can readily store like it can fat molecules, the excess calories ingested MUST force an increase in body heat and physical energy to a much greater degree than fat overfeeding.
When large quantities of fructose are ingested during overfeeding, the effect is very fattening because a great deal of the fructose is converted to fat in the liver. However, this is not true when talking about starch overfeeding.Of the starches, those highest in amylose content and resistant starch – such as legumes, red potatoes, corn, and intact whole grains like Basmati rice (vs. those ground into flour as in bread/pasta) – particularly those that have been cooked and then chilled which forms a type of metabolically-stimulating resistant starch known as RS3, are ideal. A version of RRARF where these types of starchy foods are maximized and other foods more or less minimized in comparison is probably the most efficient route to take.
The reasons why that is goes far beyond a larger increase in lean body mass in comparison to fat gains, but incorporates positive changes in the microbial environment of the gut, intestinal production of the most metabolically-stimulating and insulin-sensitizing fatty acids known (such as butyric and propionic acids), and perhaps most-importantly – pronounced appetite inhibition with an increase in metabolism, meaning that weight gain is minimal or weight is even lost eating to appetite while metabolism simultaneously rises (the Holy Grail of health and weight loss).
For overfeeding, I really don't think much meat/fish/dairy is needed at all. 1 portion per day is more than enough while eating beyond appetite. I'm actually prefering far less. I feel best when I wait until I really crave animal protein to eat it – which usually ends up being once every 3-4 days.
The higher the starch to fat ratio, the greater the muscle gain to fat gain if weight is gained eating to appetite (for those coming off the SAD, weight loss is more likely).
A typical meal might be 1 pound of roasted potatoes sprinkled with a little cheese, and a plate of rice and beans with lots of salsa.
Fat is very healing for someone coming off a prolonged low-fat, low-calorie restricted diet. But a very large portion of people trying RRARF are former low-carbers, and they stand to get more healing from high-carb intake.
Either way, if you are coming from low-fat/low-calorie damage or low-carb damage and you eat lots of both together to appetite, you'll see a rise in body fat almost guaranteed. Not to say that this isn't healing. It is. It's awesome.
Starch overfeeding doesn't have the same result. Excess starch does not become fat. Excess simple sugar becomes fat, and doesn't improve insulin sensitivity. The opposite actually. But in real life, what happens is that insulin levels go up if people are really overfeeding hard, but in the absence of fat any weight gained is almost pure muscle.
But most spontaneously eat fewer calories, have a drop in insulin, lose fat.
Here are the prime factors in the flavor-calorie theory, which explains numerous diets all under one umbrella…
1.) Calorie density – the more calorie-dense a food is, the more it triggers an activation of reward centers in the brain and a mysterious rise in weight set point.
2.) Absorption rate – the faster a food is absorbed, the stronger the flavor-calorie association and the larger the rise in the activation of reward centers in the brain and a rise in set point that occurs when these pleasure centers are tickled.
3.) Flavor-intensity – the more highly-flavored the food is, the more it raises set point
4.) Food familiarity – the more you eat ditto foods with a strong flavor-calorie association (like, say, Cool Ranch Doritos), the more you start to prefer those foods, the stronger the flavor-calorie association becomes, and the more fattening those foods become.
5.) Liquid vs. Solid – Liquids, in general, promote stronger flavor-calorie associations and are more fattening than solid foods – raising the set point.
7) Feeding humans less calorie-dense foods, such as a diet high in fiber and water content from fruit, vegetables, and unrefined starches causes a massive decrease in calorie consumption – up to an instant 40% decrease with no decrease in satiation reported (from Burkitt et. al.’s Western Disease).
11) Low-carb diets that contain artificial sweeteners often negate the hunger-suppression and weight loss effect of a low-carb diet. Even Atkins reported this, and advised those who weren’t losing weight to make sure they excluded aspartame from their diets.
Fruit, which has a very low-calorie density, eaten by itself, does NOT form strong flavor-calorie associations. When consumed with a high-calorie load after a mixed meal, I find fruit to be very fattening, and juices even more so, which would be expected if Roberts’s theory is accurate.
Those attempting to lose weight may find much better success…
– eating almost exclusively homecooked whole foods
-cooking differently each time or with the addition of different spice combinations to reduce flavor-calorie associations
-eating lots of food that is not calorie dense – like root vegetables and vegetables
-avoiding all liquid calories
-eating foods that require lots of chewing
-keeping fat intake reasonable (which decreases flavor-calorie associations), and being wary about foods with strong flavor-calorie associations where fat and carbohydrate are conjoined and in ditto form – pizza, ice cream, fast food, chips, cookies, etc.
For more on Seth’s theory, read the Shangri-La Diet or Seth’s free report here:
Fat overfeeding causes the most fat gain and the least thermogenesis.
Essentially, the brain releases dopamine in proportion to calorie density. Now, 7-day averages, not overfeeding, I'm probably at:
100 grams protein
70 grams fat
400 grams carbohydrate
70 grams fat
400 grams carbohydrate
As for fruitarians, they consume a very low-fat diet, get insufficient protein which I believe raises catabolic hormones and therefore suppresses insulin, and generally waste away on the diet – not gain. Elizabeth also pointed out that fruit has low calorie-density when eaten alone, and is therefore not fattening for that reason.
But it is safe to say that the higher the carb to fat ratio and the starch to sugar ratio, the greater the lean mass gains and thermogenesis when excess calories are consumed.
"Insulin converting carbohydrate into fat? That’s not how insulin works at all. In fact, a solid debunking took place a couple months back athttp://www.carbsanity.blogspot.com/ in which it was shown that the body is in negative fat balance (burning more fat than storing) during postprandial insulin spikes – like the kind you get after having some good old corn starch. On top of that, the easiest carbohydrate to convert to fat has been shown time and time and time and time and time again to be the one that travels to the liver and is digested most slowly. It’s called fructose. Not only does the presence of fat make fat storage easier, if fructose is converted to fat in the liver (which it can be under certain circumstances) it increases insulin resistance, which can lead to increased fat storage (insulin lowers appetite and increases metabolic rate, so becoming unresponsive to the hormone has a tendency to increase appetite and reduce metabolic rate)." Matt Stone
Fiber also ferments into short-chain fatty acids that have a long list of metabolic benefits, most noticeable being an increase in mitochondrial activity (metabolic rate), insulin sensitivity, and reduced blood levels of cholesterol, triglycerides, and various inflammatory markers.
A low body temperature is known to increase the intensity of the inflammatory response – perhaps why allergies, food sensitivities, autoimmune disease, and other inflammatory conditions often worsen long-term on various diets of all kinds.
The most weight-set-point-lowering thing you can eat is probably raw, uncooked, unprocessed food. caffeine and salt can lower weight set point somewhat. Many anecdotally report effortless drops in body weight when cutting out common triggers of allergic or inflammatory reactions, like wheat or dairy products. There are a lot of possibilities here when it comes to changing what you eat or drink that can lower weight set point.
Breakfast eaters typically weigh less, with more muscle mass, than those who skip breakfast.
I think it’s highly variable from person to person, a lot more than food is involved, and age is certainly a factor that works against losing weight spontaneously. Age is a big factor. It seems most people in their teens and twenties go through the refeeding, gaining, and losing process at hyperspeed. Maybe the whole thing will take six months to reach completion at that age for most. The older you get, and the more extremes you’ve been through, the longer it seems to take to actually get to the point of seeing the weight come off, if it ever does. These are just generalizations based on observations.
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