Nutrition Myths and the Truth about Carbohydrates
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Transcript of Nutrition Myths and the Truth about Carbohydrates
Nutrition Myths Nutrition Myths and the and the
Truth about CarbohydratesTruth about Carbohydrates
By: Kirk Vidrine
Kirk VidrineKirk Vidrine
Master’s Degree Human NutritionDr. Mike KeenanResistant StarchSodium ButyrateBody Fat
Fitness Professional10 yearsSpectrum FitnessComplete fitnessEveryday Nutrition
The ProblemThe Problem
The ProblemThe Problem
Obesity has a strong correlated to high mortality diseases
Estimated 325,000 deaths annually
Direct health care cost of $78 billion dollars annually
Over 9% of total health care cost
Diets to the RescueDiets to the Rescue
Myth 1:Myth 1:The hCG DietThe hCG Diet
hCG is the pregnancy hormone
British endocrinologist Albert T. W. Simeons'
Theory: hCG increases weight loss, spares protein and reduces hunger
hCG DiethCG Diet
Problem 1: lack of evidence
1 study in the 70's showed results
Protocol for most studies is a 500 kcal/day with hCG injections
Every study since has shown no results
No significant research since the late 90's
hCG DiethCG Diet
Bottom line
hCG has no effect on weight loss or appetite suppression
hCG diet weight loss is due to starvation and placebo effects
Myth 2: Myth 2: Skipping meals is the best method to lose weightSkipping meals is the best method to lose weight
Theory: Reducing meals should lower calories and lead to weight loss
Myth 2: Myth 2: Skipping meals is the best method to lose weightSkipping meals is the best method to lose weight
Problem 1: Metabolism slow down
The Horse and Bear theory
Myth 2: Myth 2: Skipping meals is the best method to lose weightSkipping meals is the best method to lose weight
Problem 2: Rebound overconsumption
Skipping meals increases hunger hormones
Skipping meals may lead to compensation eating and weight gain
Myth 2: Myth 2: Skipping meals is the best method to lose weightSkipping meals is the best method to lose weight
Bottom line
Skipping meals reduces your metabolism and leads to overeating
Small, frequent meals improves food choices and fat loss
Try to eat 4-5 times a day
Myth 3:Myth 3:You should not eat after you workout You should not eat after you workout
Theory: If you don't eat after working out your body will continue to burn extra body fat
Myth 3:Myth 3:You should not eat after you workout You should not eat after you workout
Problem 1: Muscle and metabolism loss
Exercise causes Glucose loss & muscle damage
Not eating after working out may impair muscle development
Myth 3:Myth 3:You should not eat after you workout You should not eat after you workout
Window of muscle opportunity
•3-6 hours post workout
•Carbohydrates 20-40 grams
•Protein 20 grams
Muscles increase metabolism
70% of your calorie output happens outside the gym.
Myth 3:Myth 3:You should not eat after you workout You should not eat after you workout
Bottom line
Eating within 3 hours after you workout
•Improves muscle recovery
•Improves muscle performance
•May improve long term fat loss
Myth 4:Myth 4:If you don't eat fat, you can't get fat.If you don't eat fat, you can't get fat.
Theory:•Carbohydrates are for energy•Protein is for muscle•Fat is for fatTherefore if you don't eat fat, you can't get
fat
Myth 4:Myth 4:If you don't eat fat, you can't get fat.If you don't eat fat, you can't get fat.
Problem 1: Fat is essential
Dietary fat is necessary for biological functions
Essential fatty acids can't be made within the body
Some fats have shown health and body fat benefits•Olive oil•Fish oil•Nuts and seeds
Myth 4:Myth 4:If you don't eat fat, you can't get fat.If you don't eat fat, you can't get fat.
Problem 2: the 80's
Fat gram = 9 calories
Carbohydrate and Protein grams = 4 calories
Low fat = low calories = weight loss
Walter Willett study
Dietary fat % decreased
Calorie intake and body weight increased
Myth 4:Myth 4:If you don't eat fat, you can't get fat.If you don't eat fat, you can't get fat.
Problem 3: built to be fat
Starvation has been a major problem throughout history
Body fat is a safety mechanism
Myth 4:Myth 4:If you don't eat fat, you can't get fat.If you don't eat fat, you can't get fat.
Bottom line
Fat is a necessary health nutrient with health benefits
Any Nutrient which contains calories can be converted onto body fat
Try to consume health fats such as olive oil, fish oil and nuts or seeds
Myth 5:Myth 5:More Protein = Larger MusclesMore Protein = Larger Muscles
Theory :
Muscle is made from protein, therefore
The more protein you eat the larger you muscles will grow
Myth 5:Myth 5:More Protein = Larger MuscleMore Protein = Larger Muscle
Lemon's study
Assessed nitrogen balance of new exercisers with low (0.8 g/kg) to moderate (1.6 - 1.8 g/kg) protein intakes
Exercisers with moderate protein intakes had a positive nitrogen balance
Exercisers with low protein intakes had a negative nitrogen balance
Study suggests increased protein intake is needed for muscle development
Myth 5:Myth 5:More Protein = Larger MusclesMore Protein = Larger Muscles
Many more studies
Assessed protein balance of exercisers with :
Low (0.66 g/kg - 0.8g / kg)Moderate (1.4 - 2.4 g/kg) High protein (2.8 - 3.6 kg/kg)
Similar findings as lemon, but....
Higher protein diets showed no greater benefits
Myth 5:Myth 5:More Protein = Larger MusclesMore Protein = Larger Muscles
If muscle is made from protein, then why doesn't the body create more muscle with extra protein intake?
The body tries to be energy conservative
Muscle is energy expensive
Many protein sources are high in saturated fats
Myth 5:Myth 5:More Protein = Larger MusclesMore Protein = Larger Muscles
Bottom Line
Calories and protein are required for muscle repair and growth
Moderate intakes of protein helps muscle development in short term trials
Excessive protein intake is unnecessary for stimulating muscle developement
CarbohydratesCarbohydrates
Bad reputation, good reasonBlood Glucose, Insulin & Glucagon
Eat
Insulin
Forget to eat
Glucagon
CarbohydratesCarbohydrates
When insulin is high, fat building is high
When glucagon is high, fat "burning" is high
Carbohydrates increase blood glucose levels
Skinny CountriesSkinny Countries
ResultsResults
What really worksWhat really works
Dena (2003) JAMA
107 articles
3,268 participants
No difference with Carbohydrate intake
Major differenceStarting weightTotal caloriesTotal time on diet
CarbohydratesCarbohydrates
Fat metabolism is dynamic
Net body fat levels
Weird fact : protein has a larger gram for gram insulin secretion rate than carbohydrates
Good Carbohydrates?Good Carbohydrates?
High quality carbohydrates have shown health benefits:
Cancer prevention (particularly colon)Cardiovascular healthWeight/fat loss
FruitsVegetablesWhole grain, high fiber starchesBeans and legumesSweet potatoes or yams
Good Carbohydrates?Good Carbohydrates?
High Carbohydrate UserHigh Carbohydrate User
Clearance BassLawyerBodybuilderFitness authorCarbohydrate advocate
ReviewReview
Stay away from hCG
Eat small frequent meals throughout the day
Eat within 3 hours after exercising
Excessive intakes of protein are unnecessary for muscle development
Any macronutrient can increase or decrease body fat, the key is to eat healthy foods choices
QuestionsQuestions