Keto Info Week 7/16

[spEEdfrEEk]

CATEGORY: biology/metabolism

TECHNICAL: **

SUMMARY:

This document describes the main reason I tell people

that low-carb diets are more effective that fasting, or low-cal

(starvation type) diets. Everyone seems to think that by simply

eating less they will lose weight.. That has simply never been

true. In actuality, dieters should be striving to eat maintainance

level calories and rely on activity to do the job. This keeps

basal metabolism high instead of crashing it and placing you

in "starvation mode".

As you can see below, the net effect of low-cal diets

is to decrease your thyroid output, and hence, your body's overall

energy expenditure. (it gets greedy). This is the first document

I've seen that's actually put a cut-off level on it. Their

study showed that a 1000 cal/day deficit was enough for your body

to turn off metabolism.

Let's do the math.. 1000 kcal/day over 7 days is 7000

kcal/week. 7000 kcal is slightly less than 2 lbs. of fat. (one

lb. of adipose is about 3550 kcal.). THEREFORE, according to

this study, anyone who is losing 2 lbs. a week of weight cannot

possibly be losing fat, and instead, it must be partly muscle

that is being lost as well. (which is about right, as verified

by other sources)

So you see, why bother with killing yourself slowly

with starvation diets? Try the low-carb approach and see if you,

like many others, have a much easier time getting rid of that

extra fat mass on your body. (aside from all of the health

benefits of low carb diets too)

-------------------------------------------------------------

Resting Metabolic Rate

by Jeff Johnson, MS

[ Jeff Johnson, MS of Performance Fitness & Nutrition is a strength &

conditioning specialist and sports nutrition consultant, specializing in

high performance and post-rehab conditioning. He is the exercise guide for

The Mining Company at http://exercise.miningco.com ]

In general, it appears that dieting decreases RMR, probably due to

losses of muscle in fat-free mass. Some researchers believe that a

permanently reduced metabolism is the reason that diets do not work and

that weight is regained.

Low calorie diets, in of themselves, as well as considerable energy

expenditure (exercise) coincident with inadequate caloric intake have been

found to have an effect on metabolism through reduced T3 hormone

(triiodothyronine) production. This occurs almost immediately and long

before any substantial loss in lean body mass occurs. This occurrence is

sometimes referred to as the "starvation response".

In a study on young women who exercise, it was found that T3

production was suppressed when "energy availability" fell below a 1,000

calorie-per-day level (Loucks 1994). "Energy availability" is the amount

of energy available after subtracting caloric expenditure in exercise from

daily caloric intake.

The body is trying to conserve energy in a calorically restricted

state. Thyroid hormone production and secretion decreases in an attempt to

reduce basal metabolic rate and increase one's energy efficiency.

Hypothyroidism often occurs coincident with diet-induced amenorrhea.

Similarly, amenorrheic athletes frequently have depressed thyroid hormone

concentrations compared to women with regular menstruation while training

in a similar manner (Loucks 1992).

Loucks AB, Laughlin GA, Mortola JF, Girton L, Nelson JC, Yen SS.

Hypothalamic-pituitary-thyroidal function in eumenorrheic and amenorrheic

athletes. Journal of Clinical Endocrinology and Metabolism 1992;

75(2):514-518.

Loucks AB, Callister R. Induction and prevention of low-T3 syndrome in

exercising women. American Journal of Physiology 1993; 264(5.2):R924-30.

Loucks AB, Heath EM. Induction of low-T3 syndrome in exercising women

occurs at a threshold of energy availability. American Journal of

Physiology 1994; 350: R817-R823.

Jeff Johnson, MS

Performance Fitness & Nutrition

:cool: TJ :cool: