-Diablo Günlüğü, 03 Ara 18

https://examine.com/nutrition/what-should-i-eat-for-weight-loss/

"Written by Kamal Patel and verified by the Examine.com Research Team. Last updated on May 9, 2018.
Your bodyweight depends on your total caloric intake more than on your macronutrient ratios (how many of your calories come from carbohydrates, proteins, fats, and alcohol). Increased caloric intake as an independent variable is more than sufficient to explain the current obesity epidemic,[1] without the need to find a scapegoat, such as high-fructose corn syrup.[2]

A trial in a controlled setting (a metabolic ward) compared several isocaloric diets composed of 15% protein, 15-85% carbohydrate, and 0-70% fat. It concluded that caloric restriction, not macronutrient ratios, determined weight loss.[3] Comparing low- and high-carbohydrate diets over 6 weeks[4] and 12 weeks[5] led to the same conclusion, as did comparing a low-fat/high-protein diet with a high-fat/standard-protein diet.[6]

Another trial in a metabolic ward noted that, in healthy individuals overeating for 8 weeks, caloric intake alone accounted for the increase in body fat. However, caloric expenditure, total weight, and lean mass increased with protein as a percentage of caloric intake.[7] In contrast, a previous study on the impact of protein on weight loss had noted that women lost as much weight on a high-protein diet as on a high-carb diet, but that subjects with high triglycerides lost more fat on the high-protein diet.[8]

In people suffering from hyperinsulinemia,[9][10][11] insulin resistance,[12] or type-2 diabetes,[13][14][15][16] the results are mostly the same: Caloric restriction, not macronutrient ratios, leads to weight loss. Two studies noted, however, that lean mass was better preserved in women (but not men) on a high-protein diet,[10][16] and one study did find a greater weight loss (nearly entirely from fat) in the high-protein group (men and women).[11]

In conclusion, losing weight requires a negative energy balance, which can be obtained by eating less, as we have seen, but also by exercising more.[17][18]

Independent of your diet’s macronutrient ratios, a negative energy balance (consuming fewer calories than your body needs) is responsible for weight loss."

3882 kcal Yağ: 136,84g | Prot: 173,75g | Karb: 528,26g.   Kahvaltı: Peach, Fiber One 90 Calorie Cinnamon Coffee Cake, Plum, Pure Protein Chocolate Peanut Caramel High Protein Bar, Bananas, Bread, Shaw's Multi Grain Whole Grain Bread, Smucker's Red Raspberry Jam. Öğle Yemeği: Peach, Pure Protein Chocolate Peanut Butter High Protein Bar (Small), Kiwi Fruit, Hostess Twinkies Golden Sponge Cake with Creamy Filling, Bananas, Quest S'mores Protein Bar, Little Caesars Thin Crust Pepperoni Pizza. Akşam Yemeği: Pure Protein Chocolate Peanut Caramel High Protein Bar, Pizza Hut 12" Medium Italian Sausage and Red Onion Hand-Tossed Style Pizza, Monica's White Chocolate Macadamia Cookies. devamı için...
3853 kcal Egzersiz: Vücut Geliştirme - 1 saat ve 40 dakika, Oturma - 7 saat ve 45 dakika, Bisiklet Sürmek (Yavaş Yavaş) - <16/kph - 2 saat, Uyku - 8 saat, Dinlenme - 4 saat ve 35 dakika. devamı için...

6 Destekçi    Destek   

Yorumlar 
I will need to read footnotes later tonight; long work day today. 
03 Ara 18 üye tarafından: Terrapin12
Thanks for posting. This should be common knowledge to the general public already. I think many just like their WoE and don’t want to face facts. I was that way for months until I realized I was gaining in those few months what most gain over several years. There will be obesity as long as there are people with little willpower or those that don’t want to change. BTW, changing your profile pic is so not fair. Now all the women will be drooling 🤤 and the men will be jealous! Haha 🤣  
03 Ara 18 üye tarafından: peeperjj
Agree 100%, find the best way for each person to handle the deficit. Whether it’s cico, keto, portion control, whole 30, low carb, fasting, etc, it doesn’t matter as long as the person can maintain it to not have the yo-yo effect. 💕💕💕 
03 Ara 18 üye tarafından: moopie321
And what happens after 6 months? Your body goes into super fat burning mode after 6 months of straight keto? All of a sudden your body becomes less efficient at using energy and uses more for the same activities? Enlighten us. And then what happens when you cheat and knock yourself out of ketosis? Do you start from square one? 
03 Ara 18 üye tarafından: -Diablo
Those trials were too short. Any study less than 6 months doesn't properly assess metabolic changes; for example, full keto adaptation takes 3 to 6 months. The phrasing of their conclusions makes me wonder where they got their funding, and what their biases were. Look for well-designed longer studies, and better yet, meta-studies. 
03 Ara 18 üye tarafından: gz9gjg
The human body is amazingly flexible and works with whatever fuel we give it. That makes it very difficult to do a clean comparison between different WOEs. There is also the problem of compliance to the study diet, which is very difficult to ensure outside of a clinical setting. I don't believe there is an energy advantage to keto, though I have read some studies which imply that. People like me, with insulin resistance / type 2 diabetes, have challenges those of you with healthy metabolism do not. Over-eating more calories than needed, clearly causes gain; the problem for T2D is, how do we achieve weight loss? I was unable to keep weight losses until I discovered low carb / keto; and since I started it, I have lost 40 lbs in 17 months. I still have to keep the calories I eat under the calories I expend - so agree CICO theory is directionally correct; but it is only part of the story. I intended to make polite comments to add to the discussion. If my words came off belligerent or impolite, I apologize. I The tone of your last comment is inappropriate to a civil discussion.  
03 Ara 18 üye tarafından: gz9gjg
Well you deleted your first comment which I was replying to, the comments are now out of order on my end. It was more dismissive of this post so I was replying in kind. Your latest comment shows that we are in agreement. We all need to find what we can stick to over the long term. For me it's flexible dieting plus IF and for you it's keto.  
03 Ara 18 üye tarafından: -Diablo
What is 'full k-e-t-o adaptation? 
04 Ara 18 üye tarafından: Terrapin12
Why is 6 months not long enough? 
04 Ara 18 üye tarafından: Terrapin12
Other then food consumption, what things provide insulin spikes in humans? 
04 Ara 18 üye tarafından: Terrapin12
Yep, yep, yep. I hate to say it, but it really is calories in/calories out. Specific amounts of macro or micro nutrients may make you feel better or worse, i.e. getting your Bs, getting enough C, vitamin D3, enough healthy fats and carbohydrates, etc. But overall caloric intake versus what you burn is really what determines weight loss or gain. Great article. Gracias Diablo. 
04 Ara 18 üye tarafından: TtinaBee
De nada, Ttina. :)  
04 Ara 18 üye tarafından: -Diablo

     
 

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