According to Taubes, the current energy-expenditure hypothesis says that obesity results from caloric imbalance due to an overly prosperous “toxic environment.” He provides examples of how this hypothesis falls short of explaining obesity prevalence in malnourished populations with high activity levels. In the full version of the presentation, Taubes shares his research on fat accumulation and the risk of disease. Carbohydrates are low enough to reduce insulin levels to the point that body fat can be used for fuel. Download as Quicktime. If you are trying to lose weight then excess insulin (over and above the amount used for protein synthesis that receives glycogen) will also promote fat storage. He's a great speaker and is awesome at putting It in Lamen's Terms! Conclusion, a low carb diets is very powerful to maintain your weight even in vacation as long you know how to choose your meals. 4. Simple, right? You can find my work on Optimising Nutrition. Excess glucose from carbohydrate and protein enters our blood stream and is removed, with the help of insulin, to be stored as fat (i.e. About 14% can be used either as glucose or fat. In Part 2, Taubes continues reviewing the obesity literature and its contradictions, including the paradox of fat disposition. I found, the following things maybe could have been presented better: 1. [2] [3]. I know for me it was intermittent fasting that helped me to improve my blood sugars, raise ketone levels and kick-start fat loss that I had been striving for but not achieving, even on a low carbohydrate Paleo approach. As detailed this article, the insulin demand of foods is better predicted by net carbohydrates (i.e. Excess protein not used for protein synthesis will contribute to refilling the glucose stores in the liver and muscles. Excellent and thorough article! However if you’re struggling to control your blood sugars you should be mindful that these foods will add to your insulin load and should be minimised (these lists of optimal foods for weight loss or optimal foods diabetes and nutritional ketosis are more ideal if you are struggling with high blood glucose levels). Our website, content, and products are for informational purposes only. He also answers key questions: Why are some people thin and others fat? So the glucose or fructose or whatever provides the needed emergency refueling, freeing the protein to go to immediate work doing the muscle rebuilding. The fact that protein can turn to glucose just like carbohydrate at first sounds absurd, then scary. In the New York Times best seller Good Calories, Bad Calories, acclaimed science writer Gary Taubes argues that certain kinds of carbohydrates—not fats and not simply excess calories—have led to our current obesity epidemic. Well done.The Internet could use a lot more content of this quality. By interacting with this site, you agree to our disclaimer. For type 2s this may help them avoid a HIGH protein approach that could be more glucogenic than they anticipate from current advice. Once you obtain adequate protein you will be more likely to stop eating. It has minimal effect on insulin on its own but is also insulinogenic via contributing towards insulin resistance when combined with other foods and no one eats pure fat on its own. Here is the youtube link: Well, having listeneted to various talks of Dr Thierry Hertoghe, I get the impression that he does not seem to have an indepth understanding of metabolism and he consistenly maintains that his hormone therapies don’t work without paleolithic diet which makes me wonder whether the positive results he is seeing are coming from hormone therapies or the diet. In his book Good Calories, Bad Calories, the author, an acclaimed science writer argues that certain kinds of carbohydrates, not fats and not simply excess calories, have led to our current obesity epidemic. wrote …. See http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1819381/. I had to go to salad bar to have green vegetables. Paleopathology and the origins of low carb – Dr. Michael Eades. Might I also point out that what I observed was the Panamanians often indulging in drinking huge fruit smoothies (enormous servings of sweet fruit, liquified before their eyes in a blender, and served in a large glass with a straw). [18]. If you are struggling to drop weight on a high fat diet, then a period of intermittent fasting and/or tracking your food in a food diary (e.g. [27]. Professor Noakes at the LCHF Convention 2015. She eats 100g/ day, which she says is just over 1.75xbody weight (*not* LBM) g/kg for her. buy access to the entire LCHF convention for $49 dollars. For someone on a low carbohydrate diet this means that nearly 90% of protein not used for muscle growth and repair can be converted to glucose! Indigestible fibre effectively neutralises the insulinogenic effect of carbohydrates. Wow.. A healthy insulin sensitive person will store glucose in their liver as glycogen with minimal rise in blood sugars after eating, regardless of the macronutrients. High fibre foods also often have a high nutrient density and a low calorie density. I love to hear him speak. Now he brings that message to a wider, nonscientific audience. As noted above, increasing your protein intake is a possible ‘hack’ for diabetics to obtain glucose without spiking blood sugars. Nuttall and Gannon did not FIND protein needs to be at the level you mention (32 – 46 g/day), they merely repeated the USDA’s stated protein needs – and only at a level to avoid “chronic disease” not achieve optimal health. Protein is also satiating and typically leads to a reduction in overall calories. So, using Gary Taubes analogy [7], what does the food insulin index data [8] tell us that would help us ‘push the rock a bit further up the hill’? This chart from Richard Feinman’s The World Turned Upside Down illustrates the process of cumulative fat storage in a high insulin environment. Why We Get Fat And What to Do About It | This work is an examination of what makes us fat. Protein also contains a range of essential and non-essential amino acids that are required for muscle growth and repair as well as mental function. I would love to know Gary's perspective on insulin and purposeful weight gain for sports performance. A Worldwide Nutrition Revolution – Prof. Tim Noakes. The food insulin index data helps us better understand the wider response to macros wrt glucose and insulin response. Vs. Calories expanded as the reason we get fat. Richard Feinman uses the analogy that insulin is like a tap that controls fat storage. His theories are not controversial, but based on realities. Many obese people can’t even do IF and this kind of recommendation is a bigger punishment for them than asking them to eat less on low fat. In Part 1, CrossFit founder Greg Glassman introduces Taubes and shares how the journalist’s research dovetails with CrossFit’s passion for fitness. With fresh evidence for his claim, this book makes his critical argument newly accessible. eval(unescape('%64%6f%63%75%6d%65%6e%74%2e%77%72%69%74%65%28%27%3c%61%20%68%72%65%66%3d%22%6d%61%69%6c%74%6f%3a%44%65%61%6e%20%4f%6c%74%6d%61%6e%22%20%3e%44%65%61%6e%20%4f%6c%74%6d%61%6e%3c%2f%61%3e%27%29%3b')) 12%) and amino acids that can be either glucogenic or ketogenic (approx. Belly fat, or excess fat around the abdomen, has causes that include lack of exercise, poor diet, and stress. Many people struggle to keep their weight in check as they get older. LCHF for Obesity and Diabetes – Dr. Jay Wortman. Point being, you may not achieve the TYPE of gains you want by strategically spiking insulin. How to Do an LCHF Diet – Dr. Eric Westman. The intended theme was to bring your glucose load (from protein and carbs) to within your tolerance level I’ll review to make sure that comes out. This sport will continue to develop. 78%), ketogenic amino acids (approx. In summary, maximising fibre is another tool that we can use, in addition to minimising carbohydrates, moderating protein and eating fat to satiety, to manage blood sugars and obesity. Unfortunately this extra food does not help us feel full or provide more energy, it just gets stored as fat and we just have to eat more at the next meal. Recently, I went 2 weeks in Panama an I made these observations; - 99% of the people are overweight or obese ( tourists, and locals). If your pancreas is struggling to supply enough insulin to maintain blood sugars then the insulin load from protein will make it harder for your pancreas to keep up and achieve optimal blood sugars. I wouldn’t adopt his recommendations to decrease protein, unless I were willing to risk his results – massive regain of weight. Ketogenic dietary approaches that work tend to have some component of intermittent fasting which will help people not to overdo the calories. Insulin is required for energy metabolism and growth. One option that has become more popular in recent times is the concept of intermittent fasting. Point taken. January 17, 2008 presentation by Christopher Gardner for … The figure below demonstrates how obese people generally have elevated insulin levels throughout the day. not ideal). [15]  [16] [17] Going for period without food (or at least carbohydrates) enables your body to decrease insulin levels and allows it to access body fat for fuel. I’m hoping that the insulin index data will help people (particularly diabetics) fine tune their diet to balance nutrition and insulin load.