One thing I've never been able to work out from your writing is: when you talk
about carbohydrate intake, do you include fibre?
Every time I write
about carbohydrate intake during long endurance races (e.g. here), I get comments from people who say «Well, that may be true for the subjects in that study, but unfortunately that doesn't work for me.
• Restrict breakfast carbohydrates Insulin resistance is highest in the morning, so you have to be extra careful
about your carbohydrate intake during breakfast.
Not exact matches
So breast milk as you probably know is mostly
carbohydrate in the form of lactose (milk sugar) so in order for the caloric
intake to match it as closely to mother's milk you have to add back in some form of sugar or baby will not thrive on this recipe, which actually happened in my PEd's office bc a family was so freaked out
about the sugar content.
Because we tend to de-emphasize grain
intake in our WHFoods recipes and meal plans, and because we generally tend to emphasize
intake of low glycemic index foods that have limited to moderate amounts of available
carbohydrates, we set a WHFoods recommendation level of 225 grams for total
carbohydrate —
about 10 % higher than the low end of the range recommended by the National Academy of Sciences (NAS) in its discussion of Dietary Reference
Intakes.
Naked Whey, for example, provides a solid 25g of complete protein with just 3g of
carbohydrates — accounting for just
about 6 percent of your daily
carbohydrate intake while in ketosis.
As mentioned, the ketogenic diet asks you to cut
carbohydrate intake to extremely low levels —
about 50g each day.
About 70 % of women with PCOS are overweight or obese but a common characteristic of these women is the high
carbohydrate intake, especially refined
carbohydrates, and the development of insulin resistance.
«What is remarkable
about our findings is that they show that a simple dietary modification of reducing the
carbohydrate content of the meals can, within a day, protect against development of insulin resistance and block the path toward development of prediabetes while sustained
intake of high
carbohydrate diets as shown in the two mentioned studies lead to increased fasting insulin secretion and resistance.
Further research is needed to confirm these findings, and Emond notes that breast cancer survivors should not be concerned
about dramatically lowering their
carbohydrate intake based on this study.
Think twice
about ordering that sweet summer cocktail and be mindful of your
intake of excess
carbohydrates.
Ideally,
about 75 percent of your
carbohydrate intake should come from non-starchy veggies and low - glycemic fruits.
Very low
carbohydrates are the third reason for muscle loss.To burn fat you have to lower
carbohydrates, but lowering them drastically is a mistake.A good rule of a thumb is to keep the protein
intake constant and lower the calories by 300 - 500 under maintenance by lowering the
carbohydrates.That's cutting
about 80g - 120g carbs a day.
We recommend learning the general rules
about your protein,
carbohydrate and fats
intake.
There are many misconceptions
about carbohydrates, but most experts would agree that lower to moderate carb
intake is effective to get lean.
If you know anything
about the Atkins diet, the first few weeks are entirely grain - free to reduce your
carbohydrate intake.
Your
carbohydrates should equate
about 45 % of your
intake, your proteins should equate
about 35 % of your
intake and your fat should be the remaining 20 % of your
intake.
When you massively over-consume
carbohydrates and limit your fat
intake to less than
about 10 % of total calories, your body increases de novo lipogenesis and starts converting more
carbohydrate into fat.
Before you worry
about your
carbohydrate or fat
intake, you need to make sure you're eating enough protein.
While I don't suggest focusing constantly on counting calories, I do recommend you learn
about your protein, fat and
carbohydrate requirements so that you can start creating your daily meals and food
intake with a good general idea of what your body needs.
He asked me what I thought and I told him that he should really think
about reducing his
carbohydrate intake.
Here's the rub though: the approximate level of
carbohydrate intake that is currently recommended as appropriate for a young athlete is
about 4 grams per kilogram in girls and 7 grams per kilogram in boys.
A common misunderstanding
about diets such as Atkins is that you can consume unlimited amounts of fat so long as you restrict your
intake of
carbohydrates.
Carbohydrates should be
about 5 - 10 % of your daily food
intake and should be limited to just 20 - 25 grams daily.
With all this talk of «low» carb diets being the best method for weight loss, made me stop and think
about where the majority of
carbohydrate intake comes from.
In general, most people with diabetes should keep their
carbohydrate intake to
about 45g for lunch.
The best suggestion for anyone wanting to utilise more fats is to moderate the insulin response by limiting (ideally, eliminating) the
intake of refined sugars, and keeping all other
carbohydrate intake to
about 40 % of the diet.
This may remind you of a study I blogged
about a few months ago, showing correlations between in - race
carbohydrate intake and Ironman finishing time.
I've noticed that one thing is missing from the discussion on Ray Peat's
carbohydrate intake recommendations and it is an important one that has a bearing on the discussion
about carbohydrate's role in stimulating the undesireable release of adrenaline.
No scatter plots, no information
about how other characteristics of the diet correlate with RXRA methylation, no information
about health or lifestyle characteristics of the various
carbohydrate intake cohorts so that we can evaluate the possibility of confounding factors.
«There is in fact nothing unusual
about the total
intake of aliments; it is the very high protein, very low
carbohydrate and highfat
intakes that have excited interest.
Now the interesting thing
about the ketogenic diet is that the question is, is it the low, low
carbohydrate intake that is helping you to lose weight on a diet like that and to stabilize your insulin levels?
In order to do LC healthfully, based upon the lowest
carbohydrate intake of any population we know
about, you:
I disagree
about sugar and
carbohydrates necessarily being bad for you, and you might convince yourself by taking a look at: http://www.30bananasaday.com This site is run by «Freelee the banana girl» and her partner Durianrider, who will both happily drink smoothies of bananas and dates and with refined sugar thrown in for good measure, and they stay fit and healthy; but they keep their fat
intake extremely low.
Also, your statement
about a near straight line, with all data points lined up tightly, showing exceptional goodness of fit of a regression line, would not lead to the conclusion that
carbohydrate intake is the only driver of performance.
St. Pierre, on the other hand, says that, «there's nothing magical
about having less carbs at night vs. during the day, but it can benefit you by helping you keep your total daily
carbohydrate intake in check.»
What
about those who need the information, such as diabetics who are watching their
carbohydrate intake?
You'll mostly just have to worry
about your fat and protein
intake with this diet, so you won't have to mix in the right ratio of
carbohydrates as well.
In case you want to learn how you can find out your optimal sugar
intake and learn
about one of the most beneficial type of
carbohydrates that you can use to help heal your thyroid and how to use it to restore your liver glycogen, you might want to take a look at this hypothyroidism treatment program that covers everything you need to know in detail.
Anthony Colpo recently wrote a blog post
about carbohydrate, fat and protein
intake and their effects on thyroid hormone levels, concluding that a high fat or high protein diet is detrimental and that a high
carbohydrate diet is good for the thyroid -LSB--RSB-.
These flawed experiments he talks
about in the video, well, while they did vary the fat
intake, there is NO MENTION of
carbohydrate intake WHATSOEVER!!!! So yes, if you eat a shit load of fat along with a shit load of
carbohydrates, you will get a really bad case of heart disease (AKA a Standard American Diet, AKA SAD).
Because an instruction only to restrict
carbohydrate intake could theoretically create a diet containing any level of daily energy
intake from protein and fat, confusion exists among researchers and the lay public
about what constitutes an LCD.
This is a topic I've written extensively
about and I think that limiting
carbohydrate intake is the best way to achieve optimal body composition as fast as possible.
By the end of the first 3 months, her basal insulin requirements had fallen to 14 units per day and her bolus insulin requirements had fallen to
about 15 units per day, even though her
carbohydrate intake had significantly increased to 325 grams per day.
From my standpoint, therefore, it is nonsense to talk in the abstract
about requiring a certain number of grams of
carbohydrate, because your
carbohydrate intake should entirely depend on your activity level.
This provides everyone with insight
about how to reduce oral medication and insulin use while maximizing whole
carbohydrate intake from unprocessed fruits and vegetables.
The nutritional content of 1 tbsp of ground turmeric is
about 24 calories, 1 g of fat, 4
carbohydrates, 1 g of dietary fiber, and 16 % of your daily
intake of iron.
After only 90 days on her program, Jessica's
carbohydrate intake had increased from approximately 20 grams per day to
about 325 grams per day, significantly higher than she thought was possible for a person living with type 1 diabetes.
A low
carbohydrate diet typically means restricting the amount of
carbohydrate intake to
about 20 — 60 grams per day, while on the other hand paleolithic diet does not place such restrictions and encourages consumption of complex
carbohydrates such as tubers, roots, fruits and vegetables.
After you set their protein
intake, how do you go
about telling them what their ranges should be for
carbohydrates and fats?