I had this exchange in the comments on a previous post:
Frank said...
Hi Peter.
I'd say that I pretty much agree with your post. Insulin and caloric deficit are not mutually exclusive, ie, low-insulin could enhance fat loss on a caloric deficit or, looked from another perspective, a caloric deficit could enhance fat loss if someone has low insulin level.
I have only one question for you. For the sake of it lets make thing black and white.
What do you believe is the most important thing to do, in order to achieve weight/fat loss
a) be in a caloric deficit (your insulin level does not matter much)
b) having a low-insulin level (it does not matter much if you're in a caloric deficit or not).
Again, in real life, I don't believe they exclude each other, but if you could fix only one to have a weight loss, which one would you fix? Calories or insulin?
The way I see it is that, as you stated, insulin inhibits lipolysis, but more lipolysis does not equal more oxidation. It still has to be matched to energy expenditure. In that case, calories would be the most important factor. That's my point of view and it could be wrong.
I'm just wondering if you agree to some degree with it, because reading your post, I get the idea that you do.
Thanks for your time.
Peter said...
Ah Frank, now there is a question.
Without caloric deficit (and I want uncoupling proteins, sleeping metabolic rate, spontaneous movements, etc, etc, etc, everything, accounted for) there will be no weight loss.
But, in real life, if I could only alter just one, it would be insulin.
I would expect no weight loss but I would expect improved health.
What else matters?
There is a flaw in the answer I gave to this question. It's working at the Noddy level of calories-in vs calories-out.
The Noddy approach is perfectly adequate to explain the findings of GnK's paper (PR's weight loss excepted, if she genuinely ate all she was asked to), but embarrassingly stupid in the real world.
Let's look at calories-in vs calories-out in the fixed caloric phase of the Abredeen study.
Calories-in is total calories in to metabolism. There are two sources. Those from the diet, let's assume (incorrectly) these are genuinely all of the 2000kcal/d on offer. Then there is the supply of free fatty acids metered out from adipocytes under the regulation of insulin. Maybe a little glycogen, but I'll ignore that for the discussion.
Under LCHF conditions more FFAs are accessible due to lower insulin levels. More get used and, from Table 1, only 1930kcal of food are needed to supplement those calories-in from adipocytes in order to meet total metabolic needs. Hunger is low. Calories supplied are clearly able to meet voluntary calories out. Demand is within the limits of supply. Some food is refused.
Under MCMF conditions the higher insulin level allows less calories to be supplied from fat in to metabolism (adipose derived calories-in fall), so calories-in accepted from food spontaneously increase to the full 2000kcal/d. Under the study conditions we cannot tell if 2000kcal plus reduced adipose FFA supply is enough for as much metabolic activity as was possible under low insulin conditions. What if it is not? Now the real question is: Does lipolysis automatically increase to supply all needs for calories out? Why should it? Lipolysis is controlled by insulin. Insulin is high, lipolysis restrained.
If there is any shortfall in the calories from fat plus 2000kcal, there are only limited calories available to burn. You can't burn what you don't have. Calories-out would drop because they simply cannot exceed the supply available. I would expect the participants to automatically reduce their calories-out. There is no free lunch. Calories-out = calories-in. All need to be accounted for.
Is it be possible to force lipolysis in the face of hyperinsulinaemia to increase FFAs from fat to a higher level without lowering insulin?
Of course it is. There are other hormones in addition to insulin. You can throw around adrenaline, growth hormone, glucagon and probably a truckload of others I've not thought about. You can add in direct sympathetic nervous system innervation of adipocytes to effect lipolysis if you like. But these mechanisms come with a price. The price is hunger.
I think it's called working up an appetite.
In the Aberdeen study the attempt to maintain caloric intake failed during the LCHF phase because low insulin increased caloric supply from fat. Higher insulin in the MCMF phase limited calories-in derived from adipose tissue and may well have set a cap on total calories available for use during this higher insulin phase.
In Frank's thought experiment it might be easy to fix dietary calories-in, but people might refuse some of them if insulin was low enough for adipose tissue derived FFAs to be available.... If they ate all of their calories but wriggled in their chair a bit more because they had more calories available then the concept of calories-out being fixed is lost....
I'll just finish with a clarification of this phrase from another commenter:
"lipolysis is not beta oxidation"
This is, ultimately, accurate. That doesn't stop it being bollocks.
A rather more perceptive view is the situation comes from, of all places, the lipophobic cardiologists who published on FFAs and myocardial ischaemia:
"The rate of fatty-acid uptake and oxidation by the heart is controlled by their availability [33]"
Oh, interesting. Availability. A supply led system. Hmmmmmm. I would guess most FFA burning tissue would follow cardiac muscle. Now I can't quite remember what effect insulin has on lipolysis and FFA availability. Silly me.
Peter
Showing posts with label Loss. Show all posts
Showing posts with label Loss. Show all posts
Tuesday, August 2, 2011
Sunday, July 31, 2011
Weight Loss with the help of Green Tea
Weight Loss - Green Tea Benefit
Over the past few years, green tea and its connection with weight loss has long been the center of various clinical studies. Positive effects of green tea on weight loss have been discovered in recent years.
Studies show that the relation between green tea and weight loss are substantially linked together through the plant’s thermogenic properties. Thermogenesis is the process by which the body produces heat by speeding up metabolism, burning calories, and breaking down fat. Certain substances in green tea are believed to help in the body’s thermogenesis, thus contributing to weight loss.
Weight Loss in Other Herbs
Other than green tea, there are other natural herbs that contribute to weight loss. Gugulipid for instance has been shown to augment the metabolic rate of the body and help with thermogenesis, thus leading to weight loss. Gugulipid has also been reported as a catalyst for lowering down cholesterol levels.
Another herb that aids in weight loss is Maitaki. Derived from a Japanese plant, Maitaki helps promote weight loss by targeting the liver, which is a major digestive part of the body.
Maximizing Weight Loss Benefits in Green Tea
A standardized weight loss herbal extract of pure green tea is needed in order to maximize the weight loss benefits of green tea. The market offers several green tea weight loss products that do not use standardized extract. These non-standardized green tea weight loss products are cheaper but do not contain enough active green tea substances to have any significant weight loss benefits.
Scientists and traditional herbalists believe that better weight loss results are achieved when green tea is used in conjunction with other weight loss herbs and with other nutrients. So before buying a green tea weight loss product, it is advisable that you choose a product that contains a rich blend of green tea herbs, minerals and nutrient that aid in weight loss.
Green tea when combined with ginger and olive leaf helps lower cholesterol and promotes weight loss. Green tea helps stop blood vessel constriction while CoQ 10 protects the heart and ensure blood pressure levels. By mixing green tea with CoQ 10, you will not only achieve maximum weight loss but you will also be able maintain the health of several body systems at one time.
The Ideal Green Tea Weight Loss Product
The first thing to make sure of when buying green tea products is to see if the manufacturer of the green tea extract follows strict GMP compliance, the manufacturing standard used throughout the world. Having GMP approval in green tea products assures you that you are getting a product of the highest quality.
Under the Dietary Supplement Health and Education Act of 1994, herbal products such as green tea are considered dietary supplements. This means that the success or effectiveness of these products do not have any guarantees. Companies or manufacturers that claim 100% success in their green tea products are doing false advertising and should not be patronized.
For assurance that you’re getting your money’s worth when you buy a green tea product, find a product that is using standardized green tea extract. Look for strict GMP compliance and make sure that the manufacturer of the green tea product has all the proper credentials in product formulation.
Over the past few years, green tea and its connection with weight loss has long been the center of various clinical studies. Positive effects of green tea on weight loss have been discovered in recent years.
Studies show that the relation between green tea and weight loss are substantially linked together through the plant’s thermogenic properties. Thermogenesis is the process by which the body produces heat by speeding up metabolism, burning calories, and breaking down fat. Certain substances in green tea are believed to help in the body’s thermogenesis, thus contributing to weight loss.
Weight Loss in Other Herbs
Other than green tea, there are other natural herbs that contribute to weight loss. Gugulipid for instance has been shown to augment the metabolic rate of the body and help with thermogenesis, thus leading to weight loss. Gugulipid has also been reported as a catalyst for lowering down cholesterol levels.
Another herb that aids in weight loss is Maitaki. Derived from a Japanese plant, Maitaki helps promote weight loss by targeting the liver, which is a major digestive part of the body.
Maximizing Weight Loss Benefits in Green Tea
A standardized weight loss herbal extract of pure green tea is needed in order to maximize the weight loss benefits of green tea. The market offers several green tea weight loss products that do not use standardized extract. These non-standardized green tea weight loss products are cheaper but do not contain enough active green tea substances to have any significant weight loss benefits.
Scientists and traditional herbalists believe that better weight loss results are achieved when green tea is used in conjunction with other weight loss herbs and with other nutrients. So before buying a green tea weight loss product, it is advisable that you choose a product that contains a rich blend of green tea herbs, minerals and nutrient that aid in weight loss.
Green tea when combined with ginger and olive leaf helps lower cholesterol and promotes weight loss. Green tea helps stop blood vessel constriction while CoQ 10 protects the heart and ensure blood pressure levels. By mixing green tea with CoQ 10, you will not only achieve maximum weight loss but you will also be able maintain the health of several body systems at one time.
The Ideal Green Tea Weight Loss Product
The first thing to make sure of when buying green tea products is to see if the manufacturer of the green tea extract follows strict GMP compliance, the manufacturing standard used throughout the world. Having GMP approval in green tea products assures you that you are getting a product of the highest quality.
Under the Dietary Supplement Health and Education Act of 1994, herbal products such as green tea are considered dietary supplements. This means that the success or effectiveness of these products do not have any guarantees. Companies or manufacturers that claim 100% success in their green tea products are doing false advertising and should not be patronized.
For assurance that you’re getting your money’s worth when you buy a green tea product, find a product that is using standardized green tea extract. Look for strict GMP compliance and make sure that the manufacturer of the green tea product has all the proper credentials in product formulation.
Fasting insulin and weight loss on a water fast
I think we have to be very careful with the term fasting insulin.
If we read, in a clinical paper, that fasting insulin level was X iu/ml it is perfectly reasonable to assume that this level simply reflects the carbohydrate content of the diet over the two or three days in the lead up to the blood draw. You only have to look at Grey and Kipnis' paper to see that, independent of weight change, fasting insulin can be simply dialed by adjusting the macronutrient ratio. It can be dropped from 40 microIU/ml to 10microIU/ml and cranked back up to just over 50microIU/ml, each shift occurring over a few days:
If we go to a rather better conducted study we can look at the effect of starvation on fasting insulin levels. What happens if you live on water for 5-6 weeks? Well, I guess it's obvious that body weight drops. Here are the clinical data for the eleven volunteers:
I worked out the average weights at the start and end of the study. The drop was from 135.8kg to 115.6kg, something in the region of 20kg of body weight. Obviously some of this would be glycogen, glycogen-water and muscle, but a big chunk must be fat.
What happens to fasting insulin?
Well, there are three different "fasting" insulins on this graph. The first is 45microIU/ml. This is the fasting insulin on the normal diet of an obese person. Second is about 38microIU/ml, after restriction of carbohydrate to 300g/d with caloric intake at 2500kcal/d. The third is between 20 and 14microIU/ml, achieved after three days total fasting and this level basically doesn't budge over the following 6 weeks, even though bodyweight drops by 20kg.
This later value is a great deal higher than a non obese person would have under prolonged fasting conditions and remember that the people in this study are preselected as having failed on every diet they have ever tried and they are willing to undergo the risks of a prolonged water fast. They do not appear to be hyperinsulinaemic as a consequence of their excess weight if a 20kg acute weight loss has no effect on blood insulin levels.
The blood glucose normalises within three days of the start of fasting. At this point physiology's role is to control hepatic glucose output. All tissues which use glucose via insulin should have stopped accepting glucose to spare it for the brain.
In these people the level of insulin required to do this in the region of 10 times that of a spontaneously slim person.
Obviously, if you perform a cross sectional observational study of fasting insulin vs bodyweight there will be a positive correlation between the two variables. It is a perfectly valid hypothesis to propose that obesity CAUSES hyperinsulinaemia. Equally, if you are as stuck in the rut of fasting insulin inhibiting inter-meal lipolysis as I am, it would be perfectly reasonable to hypothesise that people with the highest fasting insulin are the fattest because hyperinsulinaemia CAUSES obesity. Both are potentially valid explanations of the observation.
Who would lose weight fastest on a water fast?
Calories in, calories out... Obviously calories-in during starvation is solely supplied by lipolysis and protein breakdown, once glycogen is depleted. With a BMI of 50kg/m2 "calories-in" from fat breakdown are essentially unlimited, if they happen to be metabolically available. So weight loss should be determined by basal metabolic rate plus exercise/spontaneous movement. A fat person should have a slightly higher basal metabolic rate just to run the support tissue for moving their fat around, even if the fat itself has a relatively low metabolic rate. You must also remember that an overweight person is like me doing a squat with 60kg on my back every time they sit down and get back up again from a chair. So on both of these counts you would expect the fattest people to have highest "calories-out" and so lose weight more rapidly than less obese people.
They don't.
I data trawled and carefully selected choice points from table 1, discarding the half which don't fit the line. I used the blokes only. All is forgiven Dr Keys. Plotting weight loss against starting weight gives a crude (negative) correlation for men. Let me be the first to admit that the relationship does not hold if you include the female subjects. Life would have been easier if we had been given individual starvation insulin levels, rather than having to take bodyweight as a rather crude surrogate. The three women outliers who ruin the plot are, interestingly, short stature.
Here's the plot for the men:
On a water fast the higher your starting weight (surrogate for "fed" fasting insulin, remote surrogate for "starvation" fasting insulin), the less weight you lose over 5-6 weeks.
Elevated insulin is associated with obesity BECAUSE it inhibits lipolysis.
Maybe there are other explanations. I just can't see them. None as blind as...
Peter
Of course addressing what causes elevated fasting insulin and why it doesn't normalise on prolonged fasting is a whole new ball game. People should look in to it. Carbohydrate restriction obviously gets you part way to sorting the problem. It side steps it rather than curing it. I have said this before.
If we read, in a clinical paper, that fasting insulin level was X iu/ml it is perfectly reasonable to assume that this level simply reflects the carbohydrate content of the diet over the two or three days in the lead up to the blood draw. You only have to look at Grey and Kipnis' paper to see that, independent of weight change, fasting insulin can be simply dialed by adjusting the macronutrient ratio. It can be dropped from 40 microIU/ml to 10microIU/ml and cranked back up to just over 50microIU/ml, each shift occurring over a few days:
If we go to a rather better conducted study we can look at the effect of starvation on fasting insulin levels. What happens if you live on water for 5-6 weeks? Well, I guess it's obvious that body weight drops. Here are the clinical data for the eleven volunteers:
I worked out the average weights at the start and end of the study. The drop was from 135.8kg to 115.6kg, something in the region of 20kg of body weight. Obviously some of this would be glycogen, glycogen-water and muscle, but a big chunk must be fat.
What happens to fasting insulin?
Well, there are three different "fasting" insulins on this graph. The first is 45microIU/ml. This is the fasting insulin on the normal diet of an obese person. Second is about 38microIU/ml, after restriction of carbohydrate to 300g/d with caloric intake at 2500kcal/d. The third is between 20 and 14microIU/ml, achieved after three days total fasting and this level basically doesn't budge over the following 6 weeks, even though bodyweight drops by 20kg.
This later value is a great deal higher than a non obese person would have under prolonged fasting conditions and remember that the people in this study are preselected as having failed on every diet they have ever tried and they are willing to undergo the risks of a prolonged water fast. They do not appear to be hyperinsulinaemic as a consequence of their excess weight if a 20kg acute weight loss has no effect on blood insulin levels.
The blood glucose normalises within three days of the start of fasting. At this point physiology's role is to control hepatic glucose output. All tissues which use glucose via insulin should have stopped accepting glucose to spare it for the brain.
In these people the level of insulin required to do this in the region of 10 times that of a spontaneously slim person.
Obviously, if you perform a cross sectional observational study of fasting insulin vs bodyweight there will be a positive correlation between the two variables. It is a perfectly valid hypothesis to propose that obesity CAUSES hyperinsulinaemia. Equally, if you are as stuck in the rut of fasting insulin inhibiting inter-meal lipolysis as I am, it would be perfectly reasonable to hypothesise that people with the highest fasting insulin are the fattest because hyperinsulinaemia CAUSES obesity. Both are potentially valid explanations of the observation.
Who would lose weight fastest on a water fast?
Calories in, calories out... Obviously calories-in during starvation is solely supplied by lipolysis and protein breakdown, once glycogen is depleted. With a BMI of 50kg/m2 "calories-in" from fat breakdown are essentially unlimited, if they happen to be metabolically available. So weight loss should be determined by basal metabolic rate plus exercise/spontaneous movement. A fat person should have a slightly higher basal metabolic rate just to run the support tissue for moving their fat around, even if the fat itself has a relatively low metabolic rate. You must also remember that an overweight person is like me doing a squat with 60kg on my back every time they sit down and get back up again from a chair. So on both of these counts you would expect the fattest people to have highest "calories-out" and so lose weight more rapidly than less obese people.
They don't.
I data trawled and carefully selected choice points from table 1, discarding the half which don't fit the line. I used the blokes only. All is forgiven Dr Keys. Plotting weight loss against starting weight gives a crude (negative) correlation for men. Let me be the first to admit that the relationship does not hold if you include the female subjects. Life would have been easier if we had been given individual starvation insulin levels, rather than having to take bodyweight as a rather crude surrogate. The three women outliers who ruin the plot are, interestingly, short stature.
Here's the plot for the men:
On a water fast the higher your starting weight (surrogate for "fed" fasting insulin, remote surrogate for "starvation" fasting insulin), the less weight you lose over 5-6 weeks.
Elevated insulin is associated with obesity BECAUSE it inhibits lipolysis.
Maybe there are other explanations. I just can't see them. None as blind as...
Peter
Of course addressing what causes elevated fasting insulin and why it doesn't normalise on prolonged fasting is a whole new ball game. People should look in to it. Carbohydrate restriction obviously gets you part way to sorting the problem. It side steps it rather than curing it. I have said this before.
Saturday, July 30, 2011
3 simple weight loss tips
What is the main cause of failed dieting?
I'd say it is hunger. And cravings. Also our body adapts to diets and weight-loss tends to plateau.
3 simple tips I used when the above happened:
I'd say it is hunger. And cravings. Also our body adapts to diets and weight-loss tends to plateau.
3 simple tips I used when the above happened:
- Eat a good breakfast. A heavy whipping cream omelett and bacon has worked best for me. Keeps me full late into the afternoon.
- Follow the 80/20 rule. Eat "right" 80% of the time and indulge 20% of the time. I had some ice-cream or other treat on the weekend. Keeps you sane and it's easier to stay motivated. Nobody likes to feel like their "life is over" and they will never be able to eat what they like the most again. Just don't go overboard, all in moderation.
- When and if you plateau in your weight-loss, the body needs a wake-up call. When I first started with Low Carb High Fat, I plateaued after about 2.5 months. I did some research and decided to do the opposite of what I was doing. So for 3-4 days, I ate nothing but High Carb food, pasta, potatoes, sugar and so on. Then back to Low Carb High Fat. It worked. I started losing weight again.
Weight Loss at 34 Weeks Pregnancy
The picture above is my corporate boot camp group last week doing our cheer at the end of class. You can see me there on the left side cheering along. I just thought I'd include this to show that the belly is still working hard :)
The title of my post describes what's been going on with me this last week. Starting last Wednesday (mid week 34), my body weight started to drop. I usually weigh myself every other day (and sometimes every day), and up until that point, I'd been holding steady at the same weight since November (yes, you can see the belly is pretty big, so obviously, the baby is growing).
But, last week, my weight dropped about 3 lbs and held like that for a few days. At first I thought it was great because I was losing body fat. But then, my brain didn't feel it was right. Plus, I'd been kicking my own butt teaching boot camps sometimes 3 times a day, and I was feeling pretty sore and tired. So, with that known, I cut back my intensity a bit. I still make my boot campers work hard, but I'm doing more coaching and less actual demonstrating. This combined with eating a bit more food on high activity days has brought my weight back to where it was previously. It still isn't getting any higher, but at least it's no longer dropping.
Perhaps some women would be ecstatic to lose weight while pregnant, but for me, since I've barely put on any weight (as I've said, I've only put on about 15lbs), I just didn't feel right about losing now that I only have about 5 weeks to go. Knowing that I've been able to maintain pretty much all of my activity throughout this pregnancy has left me with the confidence that I'll be back in the game in no time after I deliver. And that, combined with breastfeeding and a good diet, will help me mold my body back to where I want it to be.
I've heard that with breastfeeding that your body likes to hold onto a bit of body fat no matter what you do. And, for some women, breastfeeding can be so catabolic that they actually lose muscle. No matter what happens in my case, I'm not going to not breastfeed just because there's a slight chance that I'll hold onto a few pounds after I have the baby. Breast milk is best and I refuse to feed my child formula just to look a certain way. The baby will ween soon enough and I'll get my body back at that time, even if it takes a bit longer.
Like I've said, I have about 5 more weeks to go. However, I have a strong feeling that this baby is going to come earlier than my due date because I've been experiencing a lot of contraction-like activity and the wicked low back pain that happens when my uterus does its thing (and it's NO FUN at all!). I'll keep you all posted though. For now, I'm off to teach my second boot camp of the day and because I took a lot of rest yesterday, I'm actually going to do both classes myself too (and they're hard!).
Cheers to a great pregnancy!!
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