"Carbs Wars"; Appetitt og tykktarmskreft, mm. -> Trening & Kosthold; Verdt å lese, Utgave 64

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)

Ukas sitat:

«Don’t worry about what people think, they don’t do it very often.»
– Ukjent

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:

Hvete - en av våres største kilder til karbohydrater

«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.
Quotes:
— «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.»

Studiene:
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.
Quotes:
— «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.»»

Om du går for en lavkarbo diett, sørg likevel for å få i deg rikelig med fiberrike planter (frukt, bær og grønnsaker)

Studiene:
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..

0 Comments

  1. You guys are fucking great, this is exceptional. If it weren’t for individuals like you, ladies across the world would believe they’re great enough as they are, WITH human pores and wrinkles and freckles and all that truly nasty spunk. Thank God there’s you guys, retouching the fuck out of every little thing and making certain that anorexia is below to stay. Cheers!

  2. There’s definately a lot to know about this topic. I love all the points you have made.

  3. I was just seeking this info for some time. After 6 hours of continuous Googleing, at last I got it in your web site. I wonder what is the lack of Google strategy that do not rank this type of informative websites in top of the list. Generally the top sites are full of garbage.

  4. We absolutely love your blog and find most of your post’s to be just what I’m looking for. can you offer guest writers to write content in your case? I wouldn’t mind writing a post or elaborating on a lot of the subjects you write related to here. Again, awesome blog!

  5. In line with my study, after a in foreclosure process home is bought at an auction, it is common for that borrower to be able to still have any remaining unpaid debt on the mortgage. There are many financial institutions who attempt to have all service fees and liens repaid by the next buyer. Having said that, depending on selected programs, rules, and state laws there may be a number of loans which aren’t easily sorted out through the exchange of lending products. Therefore, the responsibility still falls on the lender that has acquired his or her property in foreclosure. Many thanks sharing your notions on this weblog.

  6. Nice weblog right here! Additionally your site rather a lot up very fast! What host are you using? Can I am getting your associate link for your host? I want my site loaded up as quickly as yours lol

  7. After I initially commented I clicked the -Notify me when new feedback are added- checkbox and now every time a remark is added I get 4 emails with the identical comment. Is there any way you may take away me from that service? Thanks!

  8. Hey there! This is kind of off topic but I need some help from an established blog. Is it very difficult to set up your own blog? I’m not very techincal but I can figure things out pretty quick. I’m thinking about creating my own but I’m not sure where to begin. Do you have any points or suggestions? Cheers

  9. Thanks for the recommendations shared on the blog. Something also important I would like to talk about is that fat loss is not exactly about going on a dietary fad and trying to shed as much weight as you can in a couple of days. The most effective way to lose weight is by taking it slowly and gradually and obeying some basic points which can assist you to make the most through your attempt to shed pounds. You may recognize and already be following a few of these tips, yet reinforcing expertise never affects.

  10. I would have to argue that the reason prices are rising would be due to the vast amount of people addicted to cigarettes which gives the companies the opportunity to cash in and make millions of more dollars by raising the cost because they know that people will buy them.

  11. male enhancement lasik tlc lasik eye surgery oklahoma

  12. I wonder how so much attempt you place to produce this type of superb insightful internet site.

  13. And you also et your free account upon Bebo?

  14. I’ve been surfing on-line more than three hours today, but I never discovered any interesting article like yours. It¡¦s lovely price sufficient for me. Personally, if all web owners and bloggers made good content material as you probably did, the internet might be a lot more useful than ever before.

  15. Just after examine numerous in the weblog articles in your internet site nowadays, and I in reality like your way of blogging and site-building. I saved that in order to my personal book mark online web site checklist and can most likely be checking back shortly. Could you try my website due to the fact appropriately as well as inform me what you feel.

  16. Magnificent goods from you, man. I have understand your stuff previous to and you’re just extremely excellent. I actually like what you’ve acquired here, really like what you’re stating and the way in which you say it. You make it enjoyable and you still take care of to keep it smart. I can not wait to read much more from you. This is really a terrific web site.

  17. Thanks for your concepts. One thing I have noticed is banks plus financial institutions have in mind the spending routines of consumers plus understand that most of the people max outside their real credit cards around the trips. They smartly take advantage of this specific fact and then start flooding the inbox and snail-mail box together with hundreds of Zero APR card offers immediately after the holiday season concludes. Knowing that if you are like 98% in the American general public, you’ll get at the possible opportunity to consolidate credit card debt and shift balances towards 0 interest rate credit cards.

  18. This kind of publish appears to get yourself a lot of visitors. How will you acquire traffic to that? It provides a fantastic distinctive twist upon issues. I guess having something traditional or possibly substantial to give info on could be the central aspect.

  19. I am just requesting my mom. She doesn’t always desire to make funds from them, her cause is using her web page (and once prominent) and then use it as recommendations to almost certainly make it easier for her find a publication page. She does have a headline for just one regarded as «Techniques to Life’s Trouble». From which can she page information sites and develop into recognized? She placed it previously on WordPress but you can find 3 mil everyday people posting blogging sites hers receives forfeited at the combine. Any hints? .

  20. How to obtain yahoo google adsense consider my all 3 websites and two websites ?

  21. It seems there will be websites and online services committed to a great many actions, such television set, music and songs, dwells of stars, and many more.. . However I pretty could not learn websites and internet sites specialized in searching, the fact is an afterthought concerning pastimes.. . Everyone know some certainly prominent and tremendous versions? Vintage and active literature both are wonderful with me, since i have browse the two of them.. . Many thanks a lot! =o).