Utgave 64 – I denne utgaven:
– Carbs Wars, Episode I: The Appetite Menace (av James Krieger)
– Carb Wars, Episode II: Attack of the Colons (av James Krieger)
– Enten-Eller psykologien (av Lyle McDonald)
– What You Can Control vs. What You Can’t Control (av Lyle McDonald)
«Don’t worry about what people think, they don’t do it very often.»
Carbs Wars, Episode I: The Appetite Menace: En flott artikkel av James Krieger om lavkarbo, som tar for seg en godt kontrollert studie fra januar 2008 fant at en lavkarbo diett ga litt bedre metthetsfølelse enn en moderat-karb diett med like stor andel protein. Protein hadde dog den største effekten på metthet, og det er også viktig å vurdere hvilken diett som er enklest å følge over lang tid.
PS: Artiklene til James Krieger krever et abonnement på Weightology Weekly, noe som koster 8 $ i mnd. og absolutt anbefales!
Noen utdrag fra denne artikkelen:
«- Article Summary: A 2008 study showed that a ketogenic, low carb, high protein diet resulted in greater reductions in appetite and body weight than a moderate carb, high protein diet. However, the difference was not dramatic with only an average reduction in calorie intake of 168 calories, and results varied dramatically from one individual to the next.
- Points of Interest:
– 17 obese men consumed a low-carb, high protein diet for 4 weeks, and a moderate-carb, high protein diet for another 4 weeks.
– Calorie intake spontaneously decreased in both conditions, but the decrease was greater in the low-carb condition.
– Because of the lower calorie intake and greater body water loss, weight loss was greater in the low-carb condition.
– There was significant variability in how the subjects responded to each diet.
– «The reason for the lower hunger is not clear, but is likely due to ketosis.»
– «This study reiterates the fact that, if you want to lose weight and minimize hunger, then you should focus on increasing protein, not reducing carbohydrate.»
– «If the reduced hunger in the low-carb condition was due to ketosis, this likely would not be sustained for an extended period.»
— «Whatever approach you choose for yourself, you need to consider whether it’s an approach you can sustain over the long run.»
1) Johnstone AM, Horgan GW, Murison SD, Bremner DM, Lobley GE. Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. Am J Clin Nutr. 2008 Jan;87(1):44-55. Pubmed. Full tekst: AJCN.
2) Arase, K., et al. Intracerebroventricular infusions of 3-OHB and insulin in a rat model of dietary obesity. Am J Physiol. 255(6 Pt 2):R974-R981, 1988.
3) Samra, R.A. Fats and satiety. In: Montmayeur JP, le Coutre J, editors. Fat Detection: Taste, Texture, and Post Ingestive Effects. Boca Raton (FL): CRC Press; 2010. Chapter 15. Frontiers in Neuroscience.
4) Stubbs, J., et al. Energy density of foods: effects on energy intake. Crit Rev Food Sci Nutr. 40(6):481-515, 2000.
Carb Wars, Episode II: Attack of the Colons: Forskning viser at en diett veldig lav i karbohydrater kan ha negative effekter på bakteriefloraen i tykktarmen, som potensielt kan øke sjansen for tykktarmskreft over tid.
Noen utdrag fra artikkelen:
» – Article Summary: A recent study showed that a high-protein, low-carb diet resulted in adverse changes to biomarkers of colon health when compared to a high-protein, moderate-carb diet.
- Points of Interest:
– Subjects consumed a high-protein, low-carb diet for 28 days, and a high-protein, moderate-carb diet for another 28 days.
– Researchers measured fecal levels of butyrate, a short-chain fatty acid important to colon health. They also looked at antioxidant levels in the feces, as well as butyrate-producing bacteria and carcinogenic N-nitroso compounds.
– Butyrate levels, butyrate-producing bacteria, and antioxidants were reduced in the low-carb diet compared to the moderate-carb diet. N-nitroso compounds increased in both diets, but the increase was much larger in the low-carb diet.
– «This study showed that a very low carb intake (4% of calories) could have potentially detrimental effects on colon health.»
– «...while a very low carbohydrate intake can give you a slight satiety advantage over a more moderate intake, you have to weigh this with the question of whether the satiety benefit is sustainable, and with the potentially adverse effects on colon health.»
– «…whenever you consume a high-protein diet, you want to consume an ample amount of fruits, vegetables, and fiber to help negate the increased N-nitroso compounds that tends to occur with increased protein intake.»»
1) Russell, W.R., et al. High-protein, reduced-carbohydrate weight-loss diets promote metabolite profiles likely to be detrimental to colonic health. Am J Clin Nutr. 93:1062-1072, 2011. Pubmed.
2) Avivi-Green, C., et al. Apoptosis cascade proteins are regulated in vivo by high intracolonic butyrate concentration: correlation with colon cancer inhibition. Oncol Res. 12:83-95, 2000.
3) Russell, W.R., et al. Anti-inflammatory implications of the microbial transofrmation of dietary phenolic compounds. Nutr Cancer. 60:636-642, 2008.
Enten-Eller psykologien: En flott artikkel av Lyle McDonald om det faktum at mange faller inn i en feilaktig ‘enten-eller’ psykologi når det kommer til trening og kosthold.
What You Can Control vs. What You Can’t Control: Nok En flott artikkel av Lyle McDonald om det å fokusere på det du kan kontrollere; «…there’s very little point worrying about things outside of your control...»