What is Your Diet?

Static Contraction Diet

Static Contraction Diet

As simple as that headline is I had to give it a lot of thought. I’m asking what your diets are in the hope that if you share some tips on this blog it will be helpful to others.

I sometimes get the same question directed to me from trainees who assume (or hope) that I might have some rational, cutting-edge information that stems from my own research or investigation. The fact is I don’t do any research on diet and nutrition in general or into the investigation of the fantastic claims of the nutritional supplement companies who advertise the food extracts in their bottles can build muscle, remove fat, grow hair, shape breasts and butts (seriously) and fix the full spectrum of medical ailments and diseases. But I digress.

What is also true is that I do not adhere to a diet that should be recommended to anyone. For several years I have eaten at restaurants 365 days a year (literally) in up to a dozen different countries in a year. Worse, I absolutely love food and would be qualified to run a blog on international cuisine and dining. Haha. (No plans for that.) Today I write from Thailand having just eaten ginger chicken, fried pork and rice and fresh pineapple. Not exactly kryptonite to a serious bodybuilder but also not what any of them would recommend.

Many years ago when I lived in Los Angeles I spent a bit of time around pro and serious amateur bodybuilders with their weighed and portioned morsels sectioned into plastic containers and eaten at precise intervals. They exercised a dietary discipline I’ve never had. I was, however, stronger than almost all of them and bigger than many. But I’ve never been even close to as lean as they were.

The good news is that Greg Karr has excellent knowledge in the areas of nutrition and getting lean. Just as importantly the collective knowledge of all of you reading and participating in this blog is no doubt very formidable. So I called this post What is Your Diet? so that all of you have a place to share your tips and recommendation on what has been working for you.

I want to advise that I have to edit tons of spam every day and I don’t want this post to devolve into a place where people post links to all the supplements they sell for affiliate commissions online. Ain’t gonna happen.

Apart form that, I know people would really like to hear about what has worked for you in terms of diet, nutrition and getting lean or building mass. Thanks in advance for participating. I really do appreciate it.

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161 Responses to What is Your Diet?

  1. Mark at #

    One that I have been using for the past couple of months and that has helped me loose about 4% bodyfat while not losing any lean mass, is the Slow Carb Diet in the book “4 Hour Body” by Tim Ferriss.

    I am now around 12% bodyfat at 270 pounds and with the help of SCT I’m also stronger than I’ve ever been before, at the age of 42.

    Mark

  2. Thanks, Mark. What are some of the features of the diet?

  3. Mark at #

    It’s a fairly straightforward low GI/low carb type diet with a couple of twists.

    Keep away from refined and starchy carbs (generally anyhting that can be ‘white’), e.g. bread, rice etc. Eat plenty of protein, I eat a lot of tuna and steak once per week. Also plenty of green veggies and pulses and drink plenty of water.

    It also includes a stack consisting of polycosinol, alpha-lipoic acid, garlic extract and green tea extract that seems to have good fat reducing effects and works synergistically.

    Finally, for one day per week you eat whatever you like and as much as you like, e.g. pizza, burgers, pies, chips etc. which helps reset the body.

    I should also mention that aside from my SCT workouts I do 2 sessions of around 30 minutes aerobics on the bike or elliptical trainer per week, though this is more for general fitness than fat-burning effects.

    Mark

  4. Giuseppe at #

    Hi Pete,
    here is what I learnt over the years:
    (But first a little prologue — I have trained in martial arts for most of my life and I have almost zero interest in bodybuilding and I never did any of it. Despite this when I experimented very briefly with SCT I was able to lift 210kg (I think that’s about 462 lbs) for 5 seconds. I have also consistently been stronger than anyone of my same general body-style/build (I am 6’2″ and weigh 93kg (about 205lbs I think)).
    Despite my martial arts training I excel at things like sprinting but not long distance running, but I can WALK non-stop for days and have yet to meet anyone that can keep up with me in that way. I seem to have a weird kind of endurance, I can keep up low-level exertion for many times most people’s ability OR do really short explosive exertion faster and stronger than most people again, by a considerable magnitude, but doing a middle-ground sort of work is not my forte at all).

    anyway, the diet stuff:
    1) some things affect me FAR out of all proportion to their weight/mass. For example, a single beer takes 3-4 days to get out of my system. Ditto with dairy and bread. The 3 main “evil” things so far I have learnt are: Beer, dairy products (extreme effects on me) and bread/yeast products. Pasta of all kinds and most rice too also doesn’t react well with me. I can eat it, but you can’t share a room with me for a couple of days.
    2) exercising moderately (what you would call a B style workout) for even just 20 minutes a day while eating primarily fruit, veg and GOOD QUALITY red meat, seems to work quite well for me, but I do not process red meat very well if it is ingested often, i therefore substitute with seafood a lot, which I love so it’s easy. If i do this for a couple of weeks I lose fat, define better and generally become leaner.
    3) SCT is excellent for becoming leaner. I only played around with it a little (I am supremely lazy and the time to GET to a gym, then find one that HAS the weights/equipment etc to be able to DO SCT and then fill out the forms and so on is just too much for me. I curse Pete daily for not having the SCT machine “sorted” yet ๐Ÿ™‚ and then myself for not having the money for it right now anyway, but maybe by the time he gets his act together I will get mine together too ๐Ÿ™‚ )
    I did it without measurements for a few weeks, that is, i would just use the corridor and push as hard as i could for my legs for 5 seconds, then use a metal chair to crunch down as hard as I could using the back of the chair and my legs under the seat for my abs, and then push (again in the corridor where I could wedge my back on one wall and push on the other wall) on a wall for my arms/chest.
    Just doing this 3 times a week for 3 weeks toned me very well.
    But then I wanted more measurements and I moved home and I got lazy and I want the SCT machine Pete…so yeah…but anyway, it works people.
    I mean even half-assed as I went about it, the results were obvious.
    So overall:
    Eat healthy and discover what really affects you badly (dairy requires me to sleep 4 hours more per DAY if I consume it) and what makes you feel more energy. One thing that really turned my life around was to become religious about not introducing ANY dairy or alcohol in my body for just 3 weeks. it takes about that long to clear the excess out…after that I was like a new man and re-introducing dairy made it obvious how it affected me. Am I some anti-dairy zealot? I wish I was, but no, i still eat the stuff from time to time, but at least I know the price I have to pay and how long my body will take to eliminate it when i do.
    sorry for the long reply.

  5. Andre at #

    Hello Pete Sisco,

    I have tried some diets for losing weight and have read some good info on diets. I have come to the following conclusions:

    If you want to lose weight the bottom line is eating less. It is very simple but hard to accept. I finally started loosing weight when I realized that I cannot side step this fact.
    Usually the amount that you should be eating is much much less than you realize.

    No matter what diet you try e.g. high protein/low carb or high carb/low protein or a balanced diet like weight watchers, in the long run they all seem to cause you to loose the same amount of weight cause they all work on the principle of lowering calories. It is important to try and keep any diet healthy and stay away from fad diets.

    It is a good idea to cut out empty calories like sugar and high fructose corn syrup.
    Usually people sum this up as avoiding all the white products but a good lesson to learn is that most things are not essentially bad if you eat/drink very little of it.

    I used to have a really hard time disciplining myself to eat right. I then tried doing a fast one day a week. That is drinking only water from the time I wake up until the next morning I wake up. This has really helped me with adjusting my relationship with food. Fasting is not about losing weight but about learning to say no to yourself. I would not fast longer than a day since it would make your metabolism slow. It did take some weeks for me to really see my discipline improving. Initially I thought it was getting worse.

    These are things that have worked for me. Hope that it helps.

    Regards,

    Andre

  6. Mark Booysen at #

    The best of both worlds is where one can lose fat and gain muscle. To do this is almost impossible because fat loss comes with a calorie deficit, while muscle gain comes through a calorie surplus. Obviously there is far more to this than the two lines above. However, the best advice that I was given was to “zig-Zag” your calorie surpluses/deficit i.e. on the days you train, eat to feed the muscle and on your rest days, quite a few if you are doing SCT, remain in calorie deficit and hopefully you will be as surprised as I was at how well it worked.

  7. Phil at #

    4 eggs for breakfast with four slices bacon. Coffe. During the day I snack on yogurt, walnuts, tuna and ice cream. Dinner at 6 PM whcih is either chicken, salmon or tuna with veggies. Watching a movie on TV maybe a bowl of popcorn.

    I’m 74, 5’10”, 170 pounds. Retired Army Ranger and that helps. Works for me.

  8. JOE at #

    Ok Pete,after reading what you ate in Thailand I am hungry now! (and on a diet lOL) You live my dream life Pete! Keep up the great work!

  9. Interesting. Never heard that before but it might fit well with SCT’s infrequent training – eat big after training, otherwise don’t.

  10. Phil, does that diet help you build muscle or is it to lose fat?

  11. Joshua B at #

    I’ve always found myself at my best when my diet is as paleolithic as can be. Now I understand that it’s not always easy to get in all the raw fruits and veggies that such a diet necessitates. Which is why I bought a 1200 watt blender that can liquefy literally anything. So all I do is pop in a bag of spinach, some carrots, ginger, 12 strawberries, blueberries, raspberries, apples, bananas and maybe some hot peppers and you’ve got about 70 oz of a super food right there. Finish that over the course of two days and believe me you’ll feel more energized and healthier than you’ve ever been. I can attest to it, my roommates were falling sick left right and center and I can attribute my lack of sickness primarily to my nutritional edge.

    So that covers the fruits and veggies section of my diet. The rest is either grilled chicken, fish or steak. Or those same meats tossed in a stir fry with hot chillis, cilantro, ginger, garlic and veggies with a few teaspoons of a sauce to add flavor with organic wild rice.

    As of December I weighed a fairly solid 225. I switched up to SCT in January from Mike Mentzer’s Ideal Routine increased my rest days between workouts to 4 to 5 days (still making great gains am currently benching 600 +, deadlifting 600+, shrugging 700+) and sticking to this diet with the occasional protein shake I’m down to 211. Which is a 14 lb loss, the great thing is my arms still measure 17″ cold which they did back in December. Now they haven’t gotten any bigger in spite of the strength gains but considering I’ve lost 14lbs they’ve stayed the same size – I can’t complain.

    Personally I’d much rather look like Stallone in The Expendables – 200lbs at 5’10 but a solid lean 200 than a soft 240 or 250 at the same weight with bigger arms. But that’s just me.

    I’ve also been reading a ton of studies on PubMed about isometric training and it’s been shown that the anabolic stimulus created for hypertrophy does not vary irrespective of the mode of training (i.e. isometric, concentric or eccentric). Rodent studies have proven that – however the nature of the isometric training was more similar to Beta workouts than the Alpha workouts. 5 second electrical stimulation generating a maximal contraction, followed by 5 minutes of rest and then repeated 3 times.

    Anyway, I digress. That’s my 2 cents on diets. Ps Guys there’s a high intensity training forum http://www.highintensity.net please post your workout logs there, it’d be great to have some more SCT trainees posting and sharing thoughts on there.

    Best,

    JB

  12. Joe at #

    Hi Pete,

    I have been struggling to losing weight for quite some time now and I finally found something that works! I can safely say that the Harcombe diet is the best approach to losing weight and/or building muscle mass. The author points out that your body utilizes carbs and fats for energy, so when we eat anything containing both fat and carbs (say, pasta with fettucini sauce), the body uses the carbs immediately for energy while the remaining fat is stored as fat. So Basically, the rule of thumb to losing weight is to eat fats and carbs in seperate meals. This the best approach to preventing the storage of fat. According to this diet, all foods that come from animals (meats, eggs, dairy) are considered fat. All foods that are wheat based (bread, pasta, rice) are considered carbs… Certain foods such as vegetables (except for potatoe) can be eaten with either a fat or carb meal. This is because they are relatively low in carbs. The idea here is to eat fats and carbs in seperate meals. So for breakfast you can have bacon and eggs with butter (fat meal)… For lunch you can have whole wheat bread with various veggies sandwhich (carb meal)… Obviously, I can’t explain everything here but you get the idea. You can youtube ‘harcombe diet’ or you can buy the book. Although I wasn’t overweight to begin with, I have a gut and its beginning to shrink with this eating strategy… Eventually, once you reach the desired weight you can ‘cheat’ and eat both carbs and fats together but do not over do it. I’ve lost a little over ten pounds in a month considering I haven’t strictly adhere to the diet. Although I haven’t been lifting weights for over a month now, due to injury, I can see this eating strategy can help build muscle (especially in a fat meal – lots of meat!!) and burn fat at the same time..

    Thanks,
    Joe S.

  13. 5’8″, 140lbs, 8% body fat, 68. Eat anything, all the time 3000 to 5000 calories a day. Exercise 25 seconds lifting per week, Two 10 minute bicycle rides up steep hills a week. Muscle growth is controlled by amount of myostatin you have. Very little about what you eat.

  14. I am pretty well on par with everyone one else here. 95% Lean meats and veges with a good quality protein powder. One good cheat day a week. I lost 170lbs over 8 years ago and have kept in a healthy weight range since. Am at the gym 5 – 6 days a week. 1 SCT a week and one non SCT with an hour of cardio on other days. The gym keeps me motivated and something I can feel good about no matter what ever else is going on. For myself and my clients if their is any secret it is keeping a healthy environment. No manufactured pleasure foods in my house. I am pretty weak, if I am stalking the kitchen looking for a quick snack I don’t want to have to deal with saying no to a bunch of pleasure foods. I made a deal with my family many years ago, if you want ice cream, potato chips or whatever….. I’ll take you out to get it. Just don’t leave it in the house.

  15. Joe at #

    Can you control the levels of myostatin naturally?

  16. Brian at #

    I have been the leanest on the Meditteranean diet. I have been eating this way for quite a few years now. The only exception is that I am now gluten free. It was at the advice of my primary care doc that I eliminate it. My typical day is a 2 egg omelette with feta and spinach, fresh fruit and coffee for breakfast. Lunch/dinner is a big mixed salad with walnuts, dried fruits, feta and olive oil/balsamic vinegar plus chicken or fish and either Quinoa or Brown Rice for the carbs. My big meal is around 1-2pm, so I rarely do dinner. I fill in the gaps with extra fruit (all kinds) and plain Greek Yogurt with whey protein mixed topped with grapes and organic honey drizzled. Rinse…repeat.

  17. Tom Strong at #

    I am now 70 years old and have had many 2 different eating patterns over the years.

    Until age 50 mine was a see food diet, I saw food and ate it. I weighed 175 lbs when I got out of Marine Corps boot camp at age of 19. While in boot camp I gained 20 lbs of muscle due to the exercise. I continued eating everything, did gradually less and less exercise and at age of 35 weighed in at 185 lbs. At that point I began a running program, ate everything I saw but droped to 165 lbs. About age 45 I stopped running and by age 50 I was up to 195 lbs. At 50 I became a Vegan for environmental reasons and lost 20 lbs quickly, when I began eating only fruit until noon (a Tony Robbins recommendation) I lost another 10 lbs to 165. I gradually began gaining weight even as a vegan eating only fruit until noon. 3 years ago I began exercising again including weight training and cardio and droped 10 lbs to 175 lbs. In October I began SCT, am now still 175 but have redistributed it to more muscle and less fat.

    I don’t really measure food but of the calories that I eat I aim towards 60% carbs, 20%protein and 20% fat. I have taken a course in and have recieved a certificate as a Nutritional and Wellness Consultant which recomments those percentages as well as the food pyramid. I eat about 5 times a day; around 9 I eat fruit, around 12 I’ll have something whole grain and some protein, around 3 or 4 a salad with whole grain chips with humus, around 7 a plate with 1/4 protein, 1/4carbs and 1/2 veggie salad, then around 9 I’ll eat some vegan desert, cookie, soy ice cream or cake.

    Currently I do SCT once a week, eliptical trainer for an hour once a week and treadmill intervals for an hour once a week.

    At 70 I my doctor tells me that I am in great health. My blood pressure, cholesteral and PSA levals are always where they should be. People at the gym tell me that I look fit and are supprised if I tell them my age!

    Be good to yourselves, live life passionately and always, always expect success!

    Tom Strong

  18. Miguel รngel Ortega at #

    Once upon a time, I was weighin’ 130kg… and then I made up my mind, and started a race, against disease… my family is known to suffer from diabetes, heart disease, cancer… And since I’m young, I wanted to carve a huge hole between those things and me. So I started doing daily exercise, like running, playing basketball, soccer, swimming, work at home can be demanding too, like redecoring, or maybe building a new room. And for my eating habits, I kept eating basically the same, but more frequently, and I substracted some dangerous stuff from there (common sense). Instead of doing two full meals, I did (and do) as many meals as I could, and rapidly I started to loose weight, and being able to do lots of stuff. Like running further, swiming for longer… that sort of things. And now, I’ve discovered that I can also be quite handsome, just taking care of myself… and this body can do a lot of stuff. I’ve encouraged myself to take on Kung Fu, and Judo instruction. To acquire this… strenght, wich comes with discipline and harmony in mind. Now I weigh a beautiful 79kg record, my clothes look better, my looks are better, and my health is superb. SCT really brings out the best of you, I also keep growing in muscular mass. Now and then, when my body feels like so, I give it another push.
    I guess, it’s not about eating less, but making your body burn more. (More muscle, more consumption. Basic) Have any of you felt hungry after workout? = )

  19. George at #

    Hi!

    This is a great thread. I’ve recently returned to eating a diet of Good Fats, Good Protein, Good carbs and have consistently lost 2lbs(1kg) every week for the last four weeks I’ve been doing it.

    The more amazing thing is total weight loss is FAT ONLY! according to my calipers.

    This is a great diet. It’s paleo type. Similar to what the above guys are doing.
    avoid dairy, legumes, sugar, grains, alcohol….

    sounds strict…and can be tough in week 2 if you have a lot of sugar cravings in your system… but now that I’m past that it’s easy! You feel a lot more even though out the day.

    dairy, legumes, sugar, grains, alcohol all cause my body to hold on to FAT…and i didn’t even realise…the other thing they were doing were making me even HUNGRIER buy spiking insulin and then causing me to “I want more” response…. so bad after bad….

    This is all more amazing to me, because my exercise routine is EXACTLY the same as it has been for the past year 2hrs a week. That’s it.

    Typical day example:

    bacon and eggs for breakfast – salt and pepper
    fruit and nut snacks.
    Some meat example pork or sashimi (raw salmon, squid, tuna)
    fruit and nut snacks again
    some meat and veges for dinner (carrots, cabbage, anything really)

    my favourite – skinless chicken breast cooked in coconut oil with the veges fried up in that…flavoured with chicken salt and garlic salt…delicious and perfect example of this diet…

    You aren’t hungry, so you don’t over eat, so you lose fat only (due to eating enough healthy protein and fat)

    supplements: 1 teaspoon of fish oil (healthy fats), some glucosamine for joints (knees stopped hurting since I started taking it, q10 (for the heart ) , there’s another one I take for aiding good bacteria in the guts…i forget the name….

    anyway! The important thing i’ve found from all the diets i’ve tried, is not WHAT diet, but how long can you do it? If you find something that works and you can stick to over the long term. Then you’ve got a winner.

    my 2 cents.

    Thanks!

    Great work and advice everyone.

    peace. George.

  20. frank at #

    Hi Pete,
    I”m 62 yrs old and very active and very muscular for my age. 5 feet 4 inches 157 lbs. gymnast in my youth. I spend Jan through May with a strick clean diet of about 50 percent protien, 30 percent carb, 20 percent fat. exercise is weights, heavy, one major muscle and one minor mucle group every 4 days. 15 min cardio morning and night on off days and every sunday nothing. Works well with recovery because I have about 16 days of rest for each body part before hitting it again. From June till Dec I eat a relaxed but healthy clean diet. No training, all golf, fishing, hunting and other outdoor activities. Every jan I start fresh. It gives my body all the advantages of total recovery and get much better training and diet responses like a new person to training gets when they first start. The body starts new each year, very healthy way to live. My doctor always says what the heck do you do? Your numbers are off the chart every yr. He says has never seen numbers like that in anyone he treats no matter what their age! Ok enough about that. Now I have one huge tip to give every one out there. One hundread yrs ago, the averge person consumed 4.5 lbs of sugar a yr. Today its over 220 lbs a year and rising! Look at the health of the world today. Enough said! Sugar is the most addictive drug there is. Its in everything. Check everything you buy and consume as little as possible. Eliminate as much sugar as you can from your diet and within 6 months you will look and feel great , and when you go to the doctors he will be astonished at your numbers too. One yr. way back I had a cholestrol level of 280. I elimiated sugar and 6 months later it was 125. It is ruining the bodies and health of billions of people! Take it out of your diet and live a Long, Strong and Healthy Life!
    Later, Frank

  21. Doug at #

    Could I suggest that muscle building and feeling good should not be the only considerations in choosing a diet. There is GOOD STRONG RESEARCH evidence out there that a diet that is high in saturated fats (as found in non-vegetable sources) is linked with vascular disease (heart attacks, strokes, blood pressure) and 33% of cancer is dietary related (saturated fats, red meat, processed food, fried food). Consider not just how you feel TODAY but the longer term effects, because that will be about how you feel TOMORROW! The SAFEST diet for good health is (sorry) one that consists mainly of vegetables and fruit (best fresh and lightly cooked) with plenty of water (not alcohol or soft drink) andlow in GI Load (look that up in google if you don’t know what that is). If you want to go one step further, also consider taking Vitamin D (aim for blood levels of above 120 ng/ml) and Fish Oil (3×1000 mg/day) (there are other things too but I think that’s enough to think about for the time being!)

  22. MikeW at #

    I’m 63yo, just under 5′ 11″. As a result of bad eating habits and not working out since I was 50, I’d gotten up to about 250lbs. I don’t know exactly but I was wearing a tight 42″ paint waist.

    For a lot of reasons, in June of last year I became determined to change my whole life, and especially my body. I began walking, did a three month colon cleanse and radically changed my diet. That is more about what I do NOT eat (I’m a sugar/starch addict) than what I do eat. I do NOT allow myself any refined sugar or HFCS, etc. I eat very little in the way of bread (even whole grain bread) or pasta (not to mention cakes, cookies, etc, which I used to pack away daily). I’ve also cut way back on my dairy and as much as possible consume low/no fat dairy. The one exception is eggs which I eat whole. This change in my diet plus walking helped me loose 30 to 40 lbs. in the course of three to four months and reduce my paint waist size to a loose 34″.

    Now I walk every day and walk to the gym where I do low impact aerobics, pilades, yoga (etc.), a five mile round trip, three to four times a week. At this point I’m walking an average of 5 to 6 miles a day and when I say ‘walk’ I don’t mean stroll. I walk at a brisk pace. It takes a half hour to get to the gym, 2.5 miles away.

    What I DO eat is lean meat, whole eggs, LOTS of cruciferous vegetables (as much as I want), beans, a bit of rice and LOTS of fresh salad and sprouted nuts and seeds. I also have an ounce to two ounces of freshly juiced wheat grass every day. (Think about where BEEF comes from! What do THEY eat??) The fresh sprouted seeds and nuts, organic lettuce etc., tossed with meat and either balsamic vinegar and olive oil (or, alternatively, some soy sauce and sesame seed oil) and a bit of ground pink salt, ground black pepper or cayenne pepper, is my primary meal. It is easy to prepare and absolutely delicious. I do not count calories or portion size. I eat as much as I want but do not stuff myself. I also have at least one whey protein smoothie a day, usually made with low-fat butter milk and/or fresh orange juice. Sometimes I’ll throw in a banana or some frozen berries for taste. That is a ‘dessert’ meal.

    In December of last year I hit a weight ‘floor’ of 200 lbs. For eight weeks I kept trying to get lower on the scales than that but couldn’t. I’d go up and down, up and down, just over 200. Of course I was working out with weights as well as doing a lot of low intensity aerobic exercise so I’ve been gaining a bit of muscle. For whatever reason, though, I couldn’t get under 200l.

    As of this past week, however, I finally gotten under that bench mark at 198. I just started STC about three to four weeks ago so this may have something to do with it, I don’t know. My aim is to get to 185lbs and see what I look like, see whether I can or want to go lower. At my size and body type (a bit stocky) I suspect 185 lean would be good but if I could get to 175 and a 32″ pant waist (haven’t been there for 40 years!) that would be EXCELLENT.

  23. Rob at #

    Joshua, thanks mate, yeah when it comes to diet I dont really have a clue apart from everything in moderation plus I try to eat healthy.The vege drink sounds good for me as I have really young kids that frankly, exhaust me.I find the SCT makes me as strong as an ox and good shape plus keeps my TV footy season guts down a bit, but some times I am just spent.So I will take that on as we have a blender.There is no doubt about it some foods can make you feel up or sluggish.As a bloke, I just want something that is nice and easy that I can see and feel the results and tastes like food.SCT works for me but if there is a diet that can power me up as well then Im in.-
    thanks for all the other inputs-Rob in OZ

  24. Frank, I couldn’t agree with you more. Sugar is extremely addictive and extremely bad for your health. Cut it out and your body will change DRAMATICALLY!!! But it is very addictive which makes it difficult.

  25. MikeW at #

    I also couldn’t agree with you more, frank. Because I’m a sugar/starch addict I still cheat but the fact of the matter is I’ve got it pretty much under control. I have grown to LOVE raw, fresh greens — especially the sprouted nuts and seeds. Anyone who hasn’t made sprouted lintels, sunflower seeds or sprouted peanuts a part of their diet really doesn’t know what they are missing. I buy them at the local farmers market once a week and just toss a hand full of them into whatever I’m eating out of a bowl. I hear they are very easy to grow one’s self, too, but haven’t tried it yet. They are extremely nutritious and yummy. I also eat lots of raw (not roasted) nuts. But I still maintain that wheat grass juice is a real edge. The enzymes are alive and I can feel the solar energy radiating through my body. ๐Ÿ˜›

    As for the truth about sugar, you are absolutely right. Everyone should see this report by Dr. Robert H Lustig: Sugar: The Bitter Truth: http://www.youtube.com/watch?v=dBnniua6-oM

  26. I’ve seen that video. It’s worth the investment to watch it. Pretty scary what the modern diet is doing to people.

  27. Kyle Simlat at #

    Hi guys,

    I’ve taken a more instinctive approach to my diet. Basically I eat whatever I feel like, whenever I feel like it. My cravings for food are consistent and unchanging in variety, and likewise, the food I do not crave are also consistent. I am mostly interested in building mass as I am 22 and of healthy weight.

    I crave and consume large amounts of: milk, wholegrain breakfast cereals (including eating raw oats with milk), chia seeds (as I do not eat seafood), vegetables, red meats, tea without milk, eggs, navy beans, Italian, Greek and Indian foods.

    I am repulsed by and avoid eating: Sugar, white meats, potatoes, cheeses and yogurts (though I love it, just haven’t felt like eating it), most salads except Caesar, roasted vegetables, junk food (from sweets to burgers), sausages, certain breads, salt, and British food.

    Sometimes I feel hungry even though I’m still relatively full, so I consume a drink of milo and milk (milo is a chocolate food supplement made of malt and milk solids that is low GI and loaded with essential minerals. Most of all, its tasty :D) I consume fruits when I can, but they are expensive, so I don’t really eat fruit. I never eat raw food, because raw food scientifically requires more energy to digest, which is inefficient, unless weight loss is your goal.

    The diet has SLOWLY been taking the little fat left off my stomach but most importantly my muscle gains have been constantly improving in exercises that are not my problem area.

  28. Leighan at #

    Starting from February 2010, I eliminated all sugar from my diet except for the occasional fruit. I ate pure healthily; eliminated white flour, and absolutely anything processed. I never took a single cheat day all the way until December the same year. During that time I experienced barely any fat loss and I’m wondering how I didn’t lose much fat?!

    During that time I was training completely conventionally because I hadn’t discovered this site. I made no gains at all, and unknowingly overtraining to hell and back. Could that have been why?

    {Ed. The author corrected these comments elsewhere on this post.}

  29. Kyle Simlat at #

    Regardless of what you eat mate, if your daily energy intake is equal to or exceeds your daily energy consumption, you will not lose fat.

    Exercise itself only accomplishes two things:
    1. Burns additional energy.
    2.Adds more muscle to provide additional active tissue to help burn extra energy, even at rest.

    If you wish to simply drop weight, perhaps you should find a licensed dietary specialist? They can even help you formulate a diet to help with your training and weight loss goals.

  30. frank at #

    To Mike W,
    Thanks for the link to, Sugar the bitter truth! Watched it and sent to my entire address book! I knew most, but still learned some. Hopefully some the people I care about and I’ve been telling for yrs. might finally get it with this video.
    thanks again,
    Frank

  31. Leighan at #

    Thanks for your reply Kyle.

    Even though I didn’t burn much fat, at least I know I was healthy right! Hah that’s the main thing.

  32. MikeW at #

    You’re welcome, frank. ๐Ÿ™‚

    Yes, this video [ http://www.youtube.com/watch?v=dBnniua6-oM ] is one of the things that turned my life around. It is a long presentation but worth watching more than once and sharing. It is fascinating to see how, politically and economically, processed foods (especially soft, fruit and ‘sports’ drinks) have become so permeated by fructose. The presentation gets very technical at one point but if you just go along and listen, even if you don’t understand the biochemistry, it makes the case very clear. Fructose is a poison and every bit as bad for your body as ethanol (drinking alcohol). From our liver’s metabolic point of view they are identical and have the same adverse affects leading to obesity, type 2 diabetes and heart disease (among other diseases). The only difference is ethanol consumption is moderated by cost, taxing and legal constraint. Fructose is not!

  33. Patriel Dunford at #

    when i first found out that a diet was an important part of a workout, about a year ago when i was 17. i had heard from my cousin who is a bodybuilder that an important diet was high in protein, so like most people that want to get big i started pounding the protein. this diet got me lean and for a short period of time i could see my abs. but the drawbacks were i wasn’t getting any stronger, i had plateaud on benchpress for a set of 6 on 185. then i got sick so i quit the diet for a little. i started back on the diet again a little later, but it was more relaxed and such. i didn’t get sick again, but i still wasn’t getting any stronger. in the past 2 months i have done numerous amounts of research into the perfect diet for most people. while there is no one diet that works best for everyone, i want a diet that will get you bigger, not leaner. the best diet for putting on weight for me is, surprise surprise a diet high in carbs. after i started this diet, my results skyrocketed. i got bigger and increased my max bench 25 pounds in the period of about 2 months. i also did not gain any fat. i found out that your muscles will feed off of the carbs in your body for energy while the protein will build the muscles, so if you want bulk. go for the high carb diet. try to get medium-high amounts of protein, but deffinately focus on the carbs. also never force yourself to eat, and try to switch it up so you don’t get bored with your foods. i try to eat at least 150 grams of protein a day which is about 3/4 of my body weight.

  34. Leighan at #

    Yeah, thanks Mike!
    So judging off that video, should fruit intake be limited also?

  35. Leighan at #

    I understand that he says fibre counters the effect but would it still be best to limit intake? Also, I need some suggestions for healthy sources of carbohydrates!

  36. Joshua B at #

    Guys

    I saw some things on this discussion which led to post this. The most generic dieting statement is calories in vs calories out. This theory while excellent for the lay person could not be further from the truth. The reason is explained below and applies to the question – why is it so hard to build crazy amounts of muscle (discounting individual genetic potential)

    If one were to look at human history and liken it to a one foot ruler it is only in the last 1/100th of the last inch of the ruler that food has truly been abundant and today for most in the developing world – super abundant.

    With that in mind, it becomes obvious why calories in vs out doesn’t make perfect sense. The human body is accustomed to shortages in the availability of food and therefore energy. This has led the body to evolve to find ways to perform motor tasks and others in the most energy efficient way possible. If it was as simple as calories in vs out cavemen and early hunter gatherer societies would never have survived because the calories expended to obtain food far exceeded the caloric value of the food obtained. Yet those societies survived and studies of those specimens show that they were often in much better relative health than we are in today. Their diets were abundant in raw fruits, veggies, nuts, natural meats (venison, hare, fowl, fish etc) and this allowed their bodies to get the vital nutrients necessary without any of the excess refined sugars that we have become accustomed to today.

    It is that very same reason that muscles have evolved to use slow twitch(low threshold) fibers first and foremost before using higher threshold fibers for normal activities. Because the low threshold fibers require far less energy to contract and therefore are more in sync with the body’s prerogative to conserve the most while expending the least. It is therefore the same reason that workouts must be SO intense to utilize the higher threshold fibers that have the greatest size potential.

    What does all this mean – workouts must be INTENSE, PROGRESSIVE and necessarily brief. Fiber recruitment is all about the imposed load therefore weights must be mammoth the most efficient way to load the muscles with mammoth weights in a safe manner is to reduce the distance the weight is being moved therefore prevent proprioceptive countermeasures from disallowing the muscles to exert as close to 100% of their maximum contractile ability as possible. Basically proprioception is the brain’s ability through the CNS to figure out where relative to the rest of your body, your body parts and limbs are. If they are in a mechanically disadvantageous position the brain will prevent large forces from being generated by the muscles due to the risk of injury in associated joints as a result of the disadvantageous leverage and positioning. From that perspective progressive loading to momentary muscular failure through heavy isometrics (SCT) provide a highly effective technique to work the muscles to initially increase neuromuscular efficiency and once neuromuscular increases can no longer cope with the stresses imposed on the muscles – hypertrophy (by the creation of a anabolically positive environment, i.e. anabolism>catabolism).

    With the training aspect covered now it comes down to nutrition. The body’s natural instinct is to always conserve as much as it can for fear of lean times ahead (in short our bodies are basically hoarders of food no different from squirrels or chipmunks – o.k. maybe a little different). Therefore caloric reduction will only work if the body is convinced that all the essential nutrients are being provided (most importantly sources of fats through fish oils, vegetable oils and micro nutrients). That being said calories in vs out is inaccurate because the body is constantly burning calories even while sitting around playing video games. Therefore instead of weight loss I believe the best way of looking at it, is body recomposition. As you’re adding muscle weight loss will be harder and harder to see but your body will begin looking different because of the new muscle being created and it’s inherent fat burning effects.

    So how does one go about replicating the diets of our ancestors – get veggies and fruits in, lots of them – through home made smoothies, salads whatever they’re all good stuff even home made stir fries will get the job done. Get in organic, grass fed meats, seafood and fish will help as well. Cut out the refined sugar and starches we haven’t evolved to eat them therefore when provided to the body they are so energy rich the body will immediately see a sugar and insulin spike and absorb all of them. Hand in hand -keep your meals frequent and small much like a foraging animal.

    Lots to absorb in this post – didn’t mean to rub anyone the wrong way especially if you’re a calories in vs out person if that mind set has helped you stay healthy great! go with it, but i’ve seen plenty of people fail in their weight loss endeavors because their caloric intake fell but their diet still contained unhealthy unnatural food substances.

    Best,

    JB

  37. Brian at #

    Bravo JB! This is an excellent explanation of some more of the diet “myths” that are out there. Calories in vs calories out. let’s see, say a person eats 2,000 calories worth of cakes, pies, and candy one day, then eats 2,000 calories the next day with lean meats, fruits, veggies, nuts, maybe a little Greek Yogurt. Which day do you think that person would have the most energy to train? And, what day would this person absorb the most nutrients to fuel their body to rebuild and grow new muscle?
    Again, thanks JB for such a phenominal explanation of that darn calories in vs calories out.

  38. MikeW at #

    To answer your question, Leighan, regarding fruit consumption, I’m not a nutritionist but my inclination is to say “no.” Within reason, it should not be limited. I don’t eat a LOT of fruit but I do eat some. Usually one organic banana a day. Usually one orange a day (often blended w/ the banana and ice). In warm weather I eat watermelon, grapes, berries and other fruits, too. Papaya is awesome. But, like I say (except for watermelon when I get a really good one on a hot day), I don’t eat that much. Maybe a couple cups worth? I don’t weigh or measure but I don’t overindulge, either.

    As for healthy carbs, that is what a lot of people have been saying here. Fresh organic vegetables (all of them), salads, sprouts, beans, raw nuts. Raw, sprouted grains, seeds, nuts, I think, are the wave of the future because they are living food. The enzymes are active when they are consumed. As JS says up above, think about it from the Paleolithic point of view. If you were a hunter-gatherer foraging in your habitat, what would you be eating, how much would you be eating and how often? The answer is: NOT MUCH (compared to us) frequently (perhaps every few minutes some nuts or seeds or sprouts or vegetable, mushroom or root) mostly raw with the occasional eggs and meat, also very possibly raw. For obvious reasons raw meat is not recommended unless you’re sure the animal is clean and is a very fresh kill. Lots of water, too. No one has mentioned water so far but adequate hydration is right up there with breathing, LOL.

  39. Leighan at #

    Brilliant post. May I suggest Udo’s Choice Ultimate Oil Blend as a product for essential fats. It’s all organic and made to ensure the nature of the oil is preserved. If you read more on the info section on the website link below it will help explain.

    http://www.health4youonline.com/health_supplements_fmd_udos_choice_oil_fmd023.htm

  40. Tom Strong at #

    Interesting post Joshua,

    Is that how you eat?

    To your point about burning calories while being a couch potato; we burn about ten calories per pound per day while doing nothing. Me being 175 pounds would burn 1,750 calories if I were the standard American couch potato. That estimate changes when we change our metabolism and High Intensity Training does boost our metabolism, even when we are resting. Another thing that increases metabolism is eating a high protein diet, which is why the Adkins Diet works to a point. In my view the problem with a high protein diet is that it still clogs the blood system with fat and cholesterol (mostly because a high protein diet is normally a high fat diet).

    Another thing to consider is that not all calories are created equal. 1 gram of protein or carbs creates 4 calories; while 1 gram of fat creates 9 calories. The same weight of fat creates over 2 times the amount of protein or carbs.

  41. Tom Strong at #

    Hi Leighn;

    The food pyramid suggests 2 to 3 servings of fruit a day, I eat mine in the morning. Most veggies and whole grains are good sources of carbohydrates while beans/legumes are a great source of protein.

  42. James at #

    Thanks Pete and Greg, and thanks a lot Joshua B-fantastic post!

    Does drinking raw egg whites every day have any benefit for building mass, and if this is scientifically-proven how many eggs should one consume daily, and would ading a little milk to the raw eg whites help, or is it better for the eggs to be boiled?
    Any experience or ideas anyone has would be great, thanks!

  43. Kyle Simlat at #

    Hey JB,

    Excellent post there! I imagine you started it because of my brief post earlier.

    You’ll have to excuse me, I am sitting through a course at university in medicine regarding biological physics, and so my question was how do you get the body to ignore physics? Clearly if you can calculate accurately how much your body consumes on average per day and you specifically formulate a diet that total average energy content derived is still under that daily average, it makes perfect sense that you would be underfed and thus lose weight. If this were not the case, then my sister and a co-worker at my part time job would not have lost weight this way. The body obviously cannot dodge the bullet of physics, but I think I know where you are coming from.

    I assume that you are stating that regardless of how much energy you intake, you cannot achieve muscle gains without the prerequisite of a certain intake of essential vitamins, minerals, amino acids etc. To that I agree because in order to build on something, you must have a supply of something. But to lose weight, regardless of what you eat, calorie reduction, if you have the discipline for it, is king because the body adheres to physics. If you keep adding less fuel than you use, eventually the car will not have enough to drive anywhere. Similarly, if one calculates energy consumed vs energy used with a high degree of accuracy, they too will be losing stored energy in the process.

    Both you and those that believe in the kilojoule usage vs kilojoule consumption are correct, only the arguments are completely different. Your argument makes complete sense as making gains by offering the most building materials with minimum fuels seems to logically build mass while chewing up fat. However, starving individuals in Africa and Asia, along with overweight individuals devoted to kilojoule reduction have shown time and time again that basic physics still holds bearing.

    Of course, I feel I should point out in interest that human beings evolve. Our digestive systems decreased in size when we learned how to cook food, because more energy can be derived from cooked food. This meant that since the digestive system became smaller and more efficient, there was more energy and nutrients available for use, resulting in our increased brain development.

    Something to think about. Perhaps the diets of ancient people while facilitating optimum physical health due to the fact we evolved to be accustomed to it, it may not be the best diet for the future human race. Since food is recently plentiful, perhaps we will continue to develop larger, more powerful brains and perhaps such high energy intakes in that said future will be in fact healthy? Grains might be something we will come to evolve to depend on to fuel our increasingly greater energy demands. The brain currently uses 1/5th of our body’s total energy. I wonder how much that will increase by in the distant future?

    Let me know if I got the idea of what you were trying to say. To sum up, I think you were stating the ideal eating method for maximum gain and fat burning, which you claim is the diet human beings have evolved to grow accustomed to. I merely wanted to say that while your idea is perfect for body building, if fat loss is the objective, which Leighan’s primary goal was, both your proposed method and the logical kilojoule intake method would work, because both adhere to laws of biology and mathematics.

    Of course, not to rub you the wrong way, it’s just always interesting to hear what others have to say on a topic, as you may learn something or find a flaw in your own idea or the person you are discussing the topic with’s idea. ๐Ÿ˜€

    Regards,

    Kyle Simlat

  44. Joshua B at #

    Kyle,

    Great Post Man! Good responses and it gave me a lot to think about. No doubt the physics of your argument make sense and are indeed logical. I’m only left to say that while it is as simple as calories in v/s calories out it isn’t quite as simple as calories in v/s calories out. I am currently on spring break and am therefore separated from my library but when I get back on campus I’ll get back to some reading and try to get more information on what I was trying to say – Doug McGuff says it quite beautifully in his body by science book I’ll re read that when I get back and re post. But I hope my post didn’t come across as pretentious or contentious – it was not my intention in the least.

    Thanks for the intelligent, well written and well researched response. I think that these types of discussions are what make this blog so informative and just such a great place to contribute to.

    Best,

    JB

  45. Joshua B at #

    Hey,

    To answer your question – Pete’s often called nutritional supplements what they are. Food. I have my own take on that which is food with lower calorie and easier prep convenience. The underlying point is the same.

    This same thought can be applied to your egg-milk smoothie. It’s protein with dairy protein. Nothing that is essential to building muscle nor is it something that to which one can pre affix a number and declare universally ‘x’ eggs with milk is the ideal for muscle building. It simply wouldn’t be scientific in the least.

    Raw eggs while espoused by some just carry too much risk for me to venture and try. I cook them if I get the time, but honestly there’s nothing except for some omegas and other micro nutrients that make an egg any different from other sources of animal protein. On the up they have a high BV on the down there’s arguments about cholesterol in eggs both the good and bad. So my advice would be if you like eggs and the doc is ok with you having them have them scrambled, sunny side up, over easy, over medium over hard even an omelet. But please avoid them raw.

    As for the number, remember you DO NOT NEED 1 gram per lb bodyweight to build muscle – a calorie is a calorie is a calories. Your body will ultimately decide what to do with it based on the prevailing anabolic/catabolic conditions prevailing within your body.

    Hope that helps,

    NB – I am not a medical professional, I’m getting a masters in finance. Any advice offered here is not the advice of a medical professional and should otherwise not be considered as such. Should you experience any pains, aches, difficulties with normal functioning contact your healthcare provider.

    Just thought I’d put it out there – read about too many law suits in the papers today. ๐Ÿ˜›

    Best

    – JB

  46. Joshua B at #

    My diet in a nutshell

    6 am – 12 ounce home made smoothie (spinach, strawberries, blue berries, ginger, apples, bananas, kiwi)

    8 am – protein shake with raw oatmeal (one scoop of protein, one tablespoon oatmeal)

    12 pm – steak/chicken/salmon, 10 ounce smoothie (same as above), one cup brown rice or one cup yams

    3 pm – protein shake, two pieces of fruit

    6pm – chicken or steak stir fry with peppers, onions, lots of chillis and green veggies

    10 pm – Handful of almonds, 12 ounces of smoothie

    That’s me in a nutshell

    Best

    – JB

  47. Leighan at #

    Thanks for the reply Mike.

    Currently I do eat quite a lot of fruit and I eat a lot of nuts too. I’m going to start eating seeds as well now. I’m looking at everything I consider to eat to make sure it doesn’t have anything a hunter-gatherer wouldn’t consume. Can be hard to find things but that is why I’ll stick to mainly fruits, nuts, and now seeds.

    I am considering trying raw vegetables tonight too. Already tried a branch off broccoli and it had more taste than when the thing was cooked LOL. I used to eat raw carrots a lot when I was younger and loved them, never realised that it was actually a good thing to do ๐Ÿ˜‰

  48. Leighan at #

    Well surprisingly, when I did change to that pure diet, I actually lost 2 stone in weight, which equals to 28lbs, in 2 months I think it was. I went from a size 38 waist to 32, and I can now fit in around size 30. So it DID work, I just still have quite a bit of fat around my thighs and abs. So really I kind of just proved myself wrong, LOL. I totally forgot what I had achieved when I first changed to the healthy diet.

  49. Leighan at #

    Infact I really don’t know what I was thinking of when I made that post about not losing fat LOL. I totally forgot about when I first started eating healthily. The thing is nowadays I just have fat around my abs and thighs that is being stubborn and I just can’t seem to rid of it. That is what I was relating to. I’m having trouble shifting it, but otherwise I’m fine.

    Like I mentioned above, I saw a MASSIVE change when I first eliminated all processed foods and sugar and began eating as pure as possible, so please ignore what I said about not losing any fat. I was only relating to the fat I have now around my abs and thighs which hasn’t really reduced much. Everyone who saw me after I changed my diet barely recognised me afterwards, so it definitely worked.

  50. MikeW at #

    @ Leighan regarding raw veggies,

    I believe in moderation in everything. Some veggies and roots are difficult to chew when raw or taste better cooked. I eat as much raw as I can but I also lightly steam some veggies. Cauliflower, for example. I get a little water boiling in the bottom of a pot with a steamer in it, drop in the cauliflower pieces (the smaller they are the faster they will ‘cook’), cover it and let it steam for a couple minutes, then take them out. They’ve only ‘barely’ begun to cook (are not mush) but it makes them much easier to chew. As others have noted, you can also make raw veggie smoothies but drinking down green stuff isn’t something everyone can do without gagging. LOL! ๐Ÿ˜›

    If you start getting into raw foods, again I highly recommend sprouts. I live where raw organic foods are plentiful. I can buy my sprouts at the weekly farmer’s market. That isn’t true everywhere. But it looks like most raw seeds and nuts are inexpensive and easy to sprout. Take a look at this page for example: http://www.sproutpeople.com/seed/nuts.html I used to hate sprouts because all I was ever served were alfalfa sprouts (those little tiny ones that have a very strong taste). I still don’t like alfalfa sprouts. However, I’ve discovered there are many different kinds of sprouts and some of them, like peanuts (actually a legume) and sprouted lintels, are incredibly tasty. So called ‘sprouted’ peanuts are just raw peanuts that have been soaked in water long enough that they’ve begun to bulge at one end. There isn’t an actual visible sprout. Plain or with a little seasoning, they are great by themselves or with meat or in a salad. They store in the fridge for up to two weeks.

    If you *really* get into raw, do some research on raw food cookbooks such as “The Raw Gourmet” by Nomi Shannon. Personally I try to keep it as simple as possible because I don’t want to spend any more time preparing meals than I have to. On the other hand, if I’m having guests and I want to treat them to a ‘gourmet’ raw meal, having a raw ‘cook’ book around gives me ideas.

  51. Leighan at #

    Thanks again Mike.

    Concerning raw nuts. What exactly are ‘raw’ nuts? Are they nuts that haven’t been roasted?

    Would these be okay?
    http://www.hollandandbarrett.com/pages/product_detail.asp?pid=3180&prodid=3708

  52. MikeW at #

    @ Leighan: Yes, raw nuts haven’t been roasted or heated above 120ยฐ F. As for the link, it doesn’t say so I don’t know. In the US, packaging is required to say whether they are raw or roasted. I see there is a phone number on the web site, though. Perhaps you should call and ask before ordering.

  53. Leighan at #

    At that shop, they have nuts labelled as roasted too. So I’m guessing those ones are raw.

  54. Roasted are not raw. Usually raw nuts are labeled as raw.

  55. Leighan at #

    Whoops I said that sentence a bit wrong. What I meant was the ones that aren’t labelled as roasted are most likely raw?

  56. BOB at #

    I eat pretty much whatever I want I like food.I am 5’5” 160lbs (chest 42.5”,arms 14.5”.waist 34”)I personally believe calories in to calories out,and good genetics has a fair play in it also.A lot of people do not wan’t to hear that diet is simple for the most part,can’t sell any books on what I said,and common sense,no money there either.I am sure that I will get slammed bad for this one.Diet,Training,Rest.If one of these are,not in order,all the other will be out of order also.Fire back when ready

  57. Rama at #

    I agree Bob, in my home country of Indonesia there are many labor workers with great physiques without caring about nutrition. While the sad truth is because they cant afford to buy protein powders and eat lots of meat, it doesnt take away the fact that they have great bodies. And they have great bodies because they stimulate their muscles enough to grow through labor work.

    I personally believe that nutrition does play a role in “body sculpting”, but seriously its a pain to eat 5-6 meals a day and protein powders and other foods arent cheap. And when you stimulate your muscles enough that they have no choice but to grow, they will indeed grow.

  58. malik at #

    Reading all these comments the only conclusion to reach is that there is not a single formula (acclaimed by all & sundry- except SUGAR consumption)for either fat loss or muscle building(even healthy living). But Pete & Greg have done fantastic job in educating people through this type of comments-system-learning.

  59. Brian T at #

    I actually ‘disagree’ with this. Over weekly averages it does come down to calories from what I can see and what the science tells us.

    It’s just that healthier foods are lower in calories, but you can still lose weight starting every day with a doughnut. I’ve seen that too many times. It’s just that people tend to overeat by underestimating the calories in food and calories burned via exercise.

    But shave 20% off what the machine/chart says exercise is burning and add 20% calories to what the food labels say when calculating BMR (and that is usually lower than what people think as well) and everyone loses fat.

    I don’t want to get into money interests but it is in the interests of the industry to have people failing which why they are miseducating on the cals in cals out calculations.

    I’d still recommend eating as well as possible, but eating so called disaster foods is a major myth as far as I can see unless we are talking about the generally higher calorie content.

    For example: If you drank coffee, ate a very rich doughnut and later on a salad with a regular serving of chicken/tuna/fish almost every day for weeks you will lose fat and continue to lose it. It always happens, I’ve never seen it happen otherwise.

    In cases where it doesn’t work, it simply wasn’t adhered to. One muffin became two and then they blame muffins. It wasn’t the muffins, it was the double of the high calorie snack that killed them.

    High protein has less calories and is also structural which may aid in burning extra calories. I’ve noticed that protein shakes help me to lose weight. It just be as much that they are low calorie and quite satiating though.

  60. Leighan at #

    There are 2 topics I’m not sure about when it comes to nutrition, those being Dairy foods and overnight catabolism.

    I’ve heard from some sources that milk is great and should be drank, and that natural yoghurts are good too. In other places I’ve heard dairy spikes insulin and should be avoided. Which one is it?!

    Also, I’ve heard so many times the idea of the body breaking muscle tissue down overnight to give you energy while you are not able to eat. Is this just a myth? When considering what I read about muscle not even needing food to grow, it seems a contradiction, and as Rama said, some people from his country are lucky to get 2 or 3 meals a day, surely that’d mean their muscles would be breaking down often but that is obviously not the case.
    I also seen suggestions of taking a slow-release protein powder before bed, or something like cottage cheese. Up until now I had cottage cheese every night before bed, but I then read that cottage cheese spikes insulin because it’s dairy so I stopped.

    I’d really like help clearing these up because it’s confusing me.

  61. Malik at #

    As JAMES had asked on March 9th about drinking of raw eggs(egg white) since drinking raw eggs (say 20 per day ) is easy than to prepare & eat. Earlier Greg has also endorsed as egg white a good source of amino. Is drinking so terribly injurious to health? Expert comments from Greg would be welcomed.

  62. Andre at #

    Hello All,

    I see a lot of people here trying to debunk the old “calories in v/s calories out” rule. Unfortunately, no matter how you try and hypothesize or explain away you cannot get away from it. You can jump up and down, get angry or โ€˜stand on your head and whistle God save the Queenโ€™ it will not make a difference. If you want to loose weight you have to burn more calories than that you consume. All diets that work are based on this principle.

    Regards,

    Andre

  63. Andre, you are absolutely correct. And the reason you can’t debunk the calorie in vs. calorie out rule is because of a little thing called the 1st Law of Thermodynamics. The law states that energy can never be created or destroyed but can be transferred from one form to another. Calories are a measure of energy. When you intake this energy, it either gets tranferred into heat energy and burned off, or if not used it gets stored in fat cells for future use. This is a natural law, not some random theory. You cannot debunk it. If you try, you might as well try to debunk the law of gravity while you’re at it too.

  64. Brian T at #

    You don’t have to worry about that. People are constantly coming out with new stuff about diet, just like workouts.

    The fact is all diets have worked with calorie restriction over days and weeks, EVERY one of them. And all types have been used by bodybuilders in different eras, with equal success.

    Insulin spikes is another myth as well. Your average insulin levels are what is important over weeks not the spikes. As I said earlier your insulin resistance and such things are proven to always improve in calorie restriction.

    In other words just lose the body fat and your health tests including blood sugar markers, insulin markers will all improve in relation to % body fat lost. It has really very little to do with spikes.

    Eat as well as possible for nutrients and such, but the body has built in mechanisms to deal with fasting and simply burning fat for fuel when it needs to. In evolution we used to often fast due to lack of food available. The body ramps up HGH to burn more fat, use nutrient stores and maintain muscle in relation to what you use for activities.

    Also one of the healthiest people in the world are the greeks and they regularly fast and in doing so restrict calories as well.

    Dairy is no problem unless you are lactose intolerant. And it has full amino acid profile for structural stuff like muscle building. Try to consume 70-150g of protein per day for muscle building, on average over weeks.

    Catabolism at night is not an issue either. All this stuff is explained by other mechanisms that over the long term even out and make no difference.

    What is important is cals, protein intake and a proper workout plan like sct.

    There are transient things like water and glycogen levels that even out when calorie restriction or a temporary fast like sleep are ended.

    Same goes for temporary slow down in strength gains due to eating less cals. It’s not a big deal it is just due to a lesser amount of water and glycogen on a temporary basis and progress may not have stalled at all and you will probably make exponential gains once you go back to eating at a maintenance level of calories again (which you will when you are happy with your body fat levels).

    Hope this helps.

  65. Malik, my only concern with raw egg whites is the possiblity of Salmonella contamination. There is a risk of the egg being contaminated with Salmonella bacteria. The egg yolk is a very good medium for Salmonella growth. The egg white doesn’t readily support Salmonella growth but there is still a small chance that it can be contaminated. Just because of that I would cook my egg whites. If you don’t mind the risk of some Salmonella contamination and some of the nasty reactions caused by Salmonella food poisoning, go ahead and consume all the raw egg whites you want!

  66. Leighan at #

    Thanks a lot Brian, It helped a lot. I was always worried about spiking insulin because of hearing that once that happens the body goes into fat storage mode.

    I am so pleased to hear that catabolism at night isn’t an issue.

    Any more info would be much appreciated.

  67. Leighan at #

    But I’m also a little confused in regards to amount of intake calories when wanting mass gains. I’ve heard that you must eat slightly above maintenance to ensure growth, and I’ve also seen all the comments about not needing food for muscle growth to occur on here, so I’m confused and stuck in the middle. I don’t have to worry about lack of food so should I eat over maintenance?

    Brian you claim that strength gains slow down due to less cals, so what is your take on this?

  68. Brian T at #

    It is harder to build muscle in a big calorie deficit, but far from impossible.

    Remember muscle has in many cases even grown in a lack of proper protein and very low calories with a proper program.

    It is better to focus on fat loss or muscle gain, but doing both is very possible too. There are studies and plenty of testomonials of muscle growth occuring in as little as 800 calories per day with 70grams of that being protein.

    I’m doing something along those lines, intermittently, and my workouts still progress in weight every time. I only make small gains each time though. Eating slightly above maintenance is only needed if you are 5% body fat already.

    And that’s just a new maintenance if you know what I mean, and you will feel like eating to that level anyway.

    But bulk and cut is actually a poor approach. It just makes extra fat, which often causes inflammation and possibly a host of possible health problems which can actually hinder muscle growth as well.

    I have to question these dudes that say they put 5 inches on their arm when most of it is fat and they have a pot belly. I mean the claims are amateur and laughable.

    These guys that tell you to eat big to get big quite often end up with a host of overweight or far from ripped clients eating to get fat and not doing workouts good enough to stimulate consistent growth.

    If you are low in fat, then by all means eat big but keep an eye on the waist measurement to see it is not getting any bigger fat wise. This is what Pete advises for such people and his son did this and put on loads of pure muscle while staying at the same fat level.

    If you have some extra padding, just know that the muscle building process can almost as easily pull that out to give it energy to build up muscle. That is why people can sometimes lose fat with sct without changing anything else.

    And that is why you can still build muscle in a calorie deficit.

    But just consider the transient changes that can happen temporarily in a calorie deficit that can affect things. 48 hours of maintenance eating and the muscles fill up with water and glycogen again and you look fuller and can probably lift more as well.

    Again, long term it doesn’t matter, so know these things so you can keep it simple. So long as you get the basics right you are getting it all right actually.

    Focus on increasing strength or muscle strength&endurance and your waist size. Everything else falls into place like a domino. You will be uber healthy on all health markers (barring other illness) if you have a six pack and good muscle levels naturally.

    Any junk you eat will be in moderation so long as you don’t overdo the overall calories. I mean it is extremely rare that people just eat doughnuts and crisps all day. You crave good solid food to give you what you need too.

    Just pay attention to the numbers, they give you all the feedback you need (waist getting bigger=you need to eat less). And you should still be going up in intensity/weight even if it is bare minimum. If not you may need to up your protein to 70g or more per day (on average), or you may be in too much of an overall calorie deficit or you may just need more rest between workouts.

    In my opinion, and I think the science backs this up, diet is nearly as simple as the workouts.

  69. Ace at #

    I agree. One of the reasons for this is because people have varying body types, metabolism, physical response to exercise, etc.

    I, for one, continue to experiment and see what works and what doesn’t. Keep in mind that I fell into the category of the “hard gainer.” I was thin and grew frustrated when I would get stronger doing conventional 3-days-per-week workouts but wouldn’t gain a single pound. Convention also dictated that I eat four meals a day or more in order to gain muscle, advice which I not only think is unhealthy (when you don’t feel like eating any more, it’s a good idea to listen to your body), but possibly dangerous. This didn’t matter to me, though, since I couldn’t afford to buy that much food.

    So for a certain period, as my budget would allow, I was eating only a light breakfast and one full meal sometime in the afternoon and early evening, then snack at night if I got hungry. At the time, I followed the Bill Phillips workout. When I coupled that with my one-full meal-a-day “diet” I was startled to see that I actually gained 10 lbs. over a period of several months! Eventually, I incorporated Pete’s system into a brief, intense, full body workout only once every 7, 8, 9 days or more. Well let me tell you, I saw even greater gains afterwards. It’s then that I realized that recovery time is indeed just as important (if not more so) as the time I spend in the gym.

  70. George at #

    No one disputes calories in vs calories out….

    the thing is…it is EASIER to eat LESS calories when you eat whole, healthy proteins, carbs, sugars and fats: ie: lean fish(protein), veges(carbs), fruit(sugar), avocado(fat)

    THAN

    the unhealthy versions…(fried foods, doughnuts, potato chips,etc) which spike insulin, and like a drug, leave you craving more….how many people stop at 1 doughnut??? Not me… I never had the will power….

    but from eating healthy, I feel better and eat less calories.

    The unhealthy versions, just make me overeat….this is my core experience with this.

    No one disputes calories in vs calories out….

    metabolism DOES slow down when you restrict calories due to muscle loss…so calories in is important. Losing WEIGHT is not the SAME as losing FAT.

    Great thread. Focus on the overall picture.

  71. Leighan at #

    Hi there Ace, I’m intrigued by your post.

    You believe it would be bad to adhere to the 4-6 meals a day thing? How come. Currently I still eat every 2-3 hours because I have not heard anywhere that this is bad. I may stop if it is unhealthy, I would just like to hear the reason you think this.

  72. Couldn’t have said it better myself George.

  73. Ace at #

    I’ve been receiving Pete Sisco’s emails for years, and not once did he mention having to overload on calories in order to gain muscle. He only emphasized recovery time. So you may want to ask yourself a few things here:

    Where did you get the idea of eating every 2-3 hours? Was it or were they credible authorities on human physiology? How so? Have you stopped to consider that perhaps that diet was established in order to compensate for the lack of recovery time in the conventional workout schedule? In other words, since one allowed such little time between workouts, the muscles could only grow if he overate.

    You say that you may stop if it’s unhealthy, but did you ever ask yourself if it’s even *necessary*?

    Your body’s a precise machine. When it needs hydration, that’s when you feel thirst. When it requires nutrients, that’s when you feel hunger. So why not listen to the body instead of acting on some preconceived idea? I’m sure you read or heard the “8-glasses-of-water-per-day” rule. Based on what study? Did anyone stop to consider that people have different body sizes, metabolic rates, live in different climates, thus requiring different amounts of water to consume? How about simply drinking water when you’re *thirsty*?? Overhydrating is taxing on the organs and thins out the blood, thus leaving it susceptible to adverse effects.

    And how do you explain how I consumed one complete meal per day and STILL gained mass?

    But hey, don’t take my word for it. Why not simply try eating less and following Pete’s advice on recovery time? Eat only when hungry and only in amounts that satisfy your hunger. If you don’t see results, then perhaps you need to give yourself more time between workouts in order for your muscles to grow. If none of that works, then just go back on your meal plan.

  74. Malik at #

    Thank you Greg..so very kind of you…though I am of 65 years of age I do cardio exercises for more than 2 hrs. daily apart from SCT & therefore a bit over confident not to catch food poisoning but thanks will be careful henceforth. Further (1)eating fish is better than taking fish oil capsules (say SEA COD / E-COD of SEVENSEAS–UNIVERSAL) for here again gulping capsules are easier than preparing fish (2) consuming glucose powder (say Glucon- D or Glucon-C) is advisable for instant energy because some say glucose is also a form of sugar only.

    Sorry to bother you friend but your expert comments are ( I consider ) far more reliable and that of PETE too.

    Thanks

    Malik

  75. Rama at #

    Wow, you literally only consume one complete meal per day? Do you have breakfast? Do you have any other meals in the day? What exactly do you mean by “one complete meal”?

    I dont follow a strict diet, and I only have two square meals a day with a bit of binging few times a week, I can say I never really have much problem getting muscle mass over the past several months that I have been training with Pete’s system

  76. Brian T at #

    Yea, your body just uses stores if you haven’t eaten. What matters is calorie intake, protein intake over weeks, not hours.

    At the extreme some dudes do fasts using only water/green tea for 12 days and continue to workout (you can probably go longer actually). They don’t really put on muscle, but health is actually better and they lose a shitload of fat.

    When they reload the stores they can even do the same thing again and continue to burn any remaining fat.

    There was a study done on a very overweight guy and all they feed him for a year was vitamins and minerals (I’d have used a 30 calorie per day superfood supplement loaded with vitamins and minerals including all the ones we don’t even know about yet, but this still worked). The end result of the experiment: perfect health and low body fat levels.

    Go figure. It is a long term thing over weeks and months that matters not how many meals.

    Likewise some guys lose weight working out with cardio in the morning and eating nothing all day but one huge meal in the evening with the family.

    In case anyone is wondering I was told about these studies by conservative registered dietitions and sports scientists who never say anything for a fact unless it has been peer reviewed and all that craic.

    There is huge misinformation in the diet industry that is simply overcomplicating the whole thing and making it far more difficult for people. I would speculate it is deliberate because it is in the industries interest for people to find it too difficult, fail and to continue overeating or yo yo dieting and buying all the latest fads and gadgets.

  77. Kyle Simlat at #

    JB,

    No need to apologise. I just wanted to make sure I understood your point clearly as I am prone to misunderstandings. Let me know what you dig up when you get back to college on what you were discussing.

    Regards, Kyle Simlat.

  78. Leighan at #

    Thank you so much Brian, I really appreciate your information!

  79. Leighan at #

    Thank you Ace, you are right about where I heard that information; from the same place I heard about the B.S conventional workouts. Thank you very much to Ace and Brian for your brilliant responses, and helping me out!

  80. Ace at #

    Light breakfast, sometimes 1 bowl of cereal (with almond milk or similar) or 2 eggs and sprouted grain toast. I sometimes have other meals. One complete meal means a main course with chicken or fish, typically with vegetables and pasta or rice. I then snack on healthy chips or nuts and fruit at night. I realized after a while that it’s senseless eating so much when your body doesn’t require it. People focus so much on quantifying and timing that they’ve forgotten how to follow simple instincts. Your body knows.

  81. Ace at #

    I actually tried fasting myself, mostly to cleanse out toxins in the system and to rebuild cellular vitality (try “The Master Cleanser” by Stanley Burroughs). It’s something I do every now and then, and I did lose weight during those periods.

    A ton of myths have festered into facts and then propagated into the mainstream. Nothing new when it comes to dispatching modern information. The challenge lies in the individual’s willingness to question the validity of that information. For years I’ve bought into all the hype and followed the rest of the sheep. It was quite by “accident” that I discovered what I did these last couple of years. I go by sensibility, trial and error, and my routines continue to evolve. So far, I’ve found something that works and I’m sticking with it. If something better comes along, then that’s the direction I will take.

  82. Ace at #

    At least you’re receptive to what I say. Most of my friends just nod and say “Hm.” They’ll consider what I said and then just go back to doing what they’ve been doing. I’m baffled when I go to the gym and still see people doing things that have been outdated for decades: 5, 6 or 7 sets per exercise, full range of motion, multiple reps to muscle failure, spending hours and hours in the gym. Not to mention the personal trainers that have you come in 3 days a week so that they can get a steady stream of income from you, and perpetuate information they’ve inherited from generations of trainers before them. And of course, since they’re the professionals, nobody questions their methods.

  83. Ace, you’ve been freed from the hamster wheel. I’m with you on this one. I don’t get it when I see people coming to the gym for months on end, doing the same thing over and over and NEVER changing. I would hate to have a life like that. I want to see results and I want to see them soon. If I’m not getting results I’m switching my routine until I get them. But don’t worry, one day your friends will accidentally find out about static contraction, try it out for themselves, see the results and then go around telling everyone else they know how great it is……

  84. Leighan at #

    I’m very open minded Ace ๐Ÿ˜€ And yes I agree, I get the same thing. I’ve told 2 people who just recently started at the gym everything I’ve learnt about how important recovery is, and how PFW and SCT trumps the rest, yet all I heard is “it’s weird” and they go back to normal. One of my friends even made the excuse that “I’m only doing it over summer so I’ll just hit the gym as much as possible” COMPLETELY MISSING THE POINT. only doing it over summer doesn’t change the facts.

  85. Leighan at #

    So Greg, you believe in eating more cals when trying to build mass? Do you agree with the eat every 2-3 hours concept or do you agree with what the others say here about that being not necessary and unhealthy. Myself, I never actually feel hungry when I’m eating I’m only doing it because of that 2-3 hours idea I heard. In another post I seen where it was said that metabolism doesn’t slow down during calorie deficit it just switches to burning stores and HGH production.

    I would be very grateful for a detailed response if possible, just to clear things up.

  86. It’s hard to get some people to see. I’ve been at it for years and I still struggle to find the right analogy. I’ve tried comparing muscle growth to hair growth so people see that it takes time – ‘a guy can go to the barber three times a week but that won’t make his hair grow faster’. It’s hard to find a sledgehammer example where people can clearly see that less is more or at least that more isn’t smart. Like taking all 30 pills in your prescription on the same day so you get “the full benefit of the medicine faster”. People can see that the barber and pills examples are stupid but they just can’t carry the lesson over into weight lifting. But – if all their friends did it the SCT way I wouldn’t even have this problem. Haha.

  87. You might want to stipulate what person we’re talking about. Is he/she underweight now? Or overweight? Metabolism of a hummingbird? Gains weight when he just walks by the gym . . . or the bakery? Haha.

  88. Brian at #

    This is a terrific dialogue. I am a trainer/Pilates instructor and my clients are always asking me about how to eat. Many of them are still under the every 2-3 hours feeding frenzy. In my career, I have not seen a lot of people get the best results on that. A few do if they are very, very strict. I tell them to listen to their body, but don’t get to the point of extreme hunger. When they start eating every 2-3 hours, it made it more difficult to make healthful choices. Or, at meal time, they eat big. As a result, the calories start to go through the roof. I agree with Ace and pretty much follow how he eats. I find it very easy to maintain my 12% bodyfat year round.

  89. Leighan at #

    Sorry Pete I’m confused. Stipulate which person?

  90. I’m just suggesting that a ‘one size fits all’ diet prescription might not be possible.

  91. Alan at #

    Unfortunately you are NOT quite right there. When the energy in food was first being explored the “calorie” (a unit of energy) was determined by taking a gram of a food and burning it in a test tube and measuring the heat given off. The energy needed to increase the temperature of a gram of water by 1 ยฐC was called a calorie. Now I don’t know about you but my stomach is much more complected than a test tube. The other big problem is comparing different types of food. Would you expect 100 calories of sugar to have the same effect as 100 calories of coconut oil on the body. Hint, we now know coconut oil will be specifically used for energy and possibly eliminated but not stored. So you see calories aren’t as important as originally thought. Read Gary Taubes for a better fuller explanation.

  92. Alan at #

    Yep, eating every 2-3 hours is just ridiculous. Apart from never properly feeling hunger your stomach is constantly digesting something. Crazy. I have, for over a year now, only eaten one meal a day usually in the afternoon or evening. I never eat in the morning and always train fasted to maximize the HGH. Eating blunts or stops HGH production making high carb post workout meals counter productive. Why would you want to stop HGH? An intense workout also stops hunger for several hours. If I need a pick-me-up I’ll have a spoonfull or two of coconut oil. I usually eat high fat, adequate protein and low carb and my lifts improve daily.

  93. Ronny Andersen at #

    Hi everyone,
    I`m very interested in learning more about this SCT and will buy the book shortly, just wanted to give you a few points of what I have learned regarding diet and frequency of eating. We could compare the frequency of eating with frequency of exercise, the body is a marvelous organism that has a number of amazing processes that requires times to recover, just as the muscles requires time to fully recover from a workout does the stomach need time to recover to the process of digesting food.

    From the moment you are finished with a meal, depending on what you eat and until the stomach is empty finished working and in the phase of recovery, is from a couple of hours if you eat raw fruit to 10 or 12+ hours if you consume cheese. If you interupt this process of digestion the stomach will reset, so if you had 1 hour left from being finished with digestion then the new food will add x amount of hours until every thing in the stomach is completed. Thus eating every few hours is not according to this optimal and may be unhealthy as it increase the acidic load on the system. Those that speak of this recomend a hearty breakfast, as a king, dinner as a nobleman and supper as a pauper.

    As for the amount of protein we need and from what source, the body needs about 1 gram of protein pr 5 pounds, or 0.75 grams pr kilo body weight, and the body supplies itself with 2/3 of the requred protein by existing cells that are being broken down and used as building materials already, so the amount is not high at all. A 100 kilo man would need 75 gram of total protein and the body will supply 50gram of that, so a daily intake of 25gram protein would be sufficient. Of course when you work out you could increase this amount, but any excess protein functions as a toxic on the system and the body use calcium to rid itself of it. It also release sulfates and nitrogen and cause an acidic environment.

    Types of protein, the normal ox in the field is extremely strong and its supply of protein is by nature vegetarian. Our bodies work the same way and a vegetarian or even vegan diet is according to Professor Walter J Veith, optimal when it comes to exercise and maintaining the body. Much could be said but check him out as he have presented everything in a very scientifical manner. According to some having a raw vegan diet also reduce the amount of time the body needs to fully recover between exercises. I believe it is called the 80/10/10 diet.

  94. Alan at #

    You have some things right but your last paragraph about the ox is wide of the mark. Obviously there are a lot of differences between our digestive process and an ox’s. But you need to realize no animal can metabolize cellulose. Ruminant feeders have multi chambered stomachs full of bacterial organisms than can break down cellulose. The ruminant then derives his protein and fat from digesting these organisms, not the cellulose. So in effect any diet is high in fat, moderate in protein and low in carbohydrate, even a seeming vegetarian like a cow/ox.

  95. Ronny Andersen at #

    From my understanding cellulose is dietary fibre and it is a very important factor to human digestion. It is not however the major component when it comes to carbohydrates but only plays a part of it, most carbohydrates are starches and sugars. My thoughts on the Ox were simply that it is a very huge animal and eats less than some body builders worth of protein. In USA the normal diet consists of 40+% fat and is the cause of diabetes in many, the main culprit is the junk food industry who boils everything with transfat. Meat in general also consist of major propotions of fat and this as animal fat. Anyway my thoughts were simply to bring this up in order to promote peoples health, I don`t mind what you eat or how you eat but if you are interested in learning more I can give you some sources on the subject that demonstrate from a scientifically point of view and comparison between plant proteins and animal proteins and the benefit of having no free fat introduced to the system, or at least reduced amounts. ๐Ÿ™‚

  96. Alan at #

    Well mostly wrong again. From Wiki: Cellulose has no taste, is odourless, is hydrophilic with the contact angle of 20โ€“30, is insoluble in water and most organic solvents, is chiral and is biodegradable. It can be broken down chemically into its glucose units by treating it with concentrated acids at high temperature.

    The big con perpetrated on us was convincing us it was good to eat. When you eat high-fiber foods, they bang up against the cells lining the gastrointestinal tract, rupturing their outer covering. Why would you think this banging and tearing, increasing the level of lubricating mucus is a good thing?
    http://www.dannyroddy.com/main/2009/4/17/screw-you-fiber.html
    http://www.proteinpower.com/drmike/fiber/a-cautionary-tale-of-mucus-fore-and-aft/
    From Wiki again:”carbohydrates are commonly referred to as sugars.”
    I can’t imagine where you get the idea dietary fat causes diabetes. Cures it more accurately. You’re right about trans fat tho. I try to keep my fat intake between 60%-80% mostly coconut oil, cream, butter/ghee, lard and tallow. The most healthy diet is high fat, adequate protein and low carbs. Plants are a very inefficient source of protein, animal protein is complete and perfectly utilized.
    Let me know if you want any more sources to read.

  97. Ronny Andersen at #

    I believe we can argue this subject for a long while there are plenty of research out there that states that fibre is good for the colon in particular to prevent colon cancer and to help expell toxins with having a frequent bowl movement, once a day minimum and preferbly some hours after each meal depending on what you eat. Wikipedia is not known to have accurate articles all the time I state this also from personal experience.

    http://www.ext.colostate.edu/pubs/foodnut/09333.html is from the Colorado State University and they have made some experiments on this subject, besides that I can add in personal experience.

    Dairy products are void of all forms of fibre and the only fibre you can get does come from the plant kingdom, as I`m a vegetarian that does not include any forms of dairy in my diet i will get a lot of fibre and so far I have no damage from eating it even though i cannot digest it. It must be added that I drink a lot of water through out the day and that helps on creating the mucus that is needed to clear out the colon with whatever debris that are in it.

    Your first link is a personal story from someone that ate a lot of fibre and it does not tell on how much he drank of liquids or how his meal plan was etc.

    Moreover the human is designed to eat plants more so than animals, and the taxation of the body is far superior on a diet based on animals than plants. I suggest you watch the presentation by Professor Walter J Veith called “Life at its best” at

    http://amazingdiscoveries.tv/media/171/301-med-life-at-its-best/

    And just keep watching the rest of the presentations as to why I believe as I do. ๐Ÿ™‚ But if your diet works out for you then that is amazing! For me I enjoy listening to my body and do what it tells me to do. Also look up the word “Mega Colon” you may be surprised at what happens when you dont get enough fibre in your diet. ๐Ÿ˜› Of course it must be added that it is over a life long abuse of the body that such may occur. We are all different after all. =)

  98. Ronny Andersen at #

    Sorry I forgot to adress the fact that diabetes is caused by excess use of fat in the diet and primarly animal fats. There have been done research in this and while I do not remember the name of the research that is done they found out that adding an 80% sugar diet did not cause diabetes but rather a fat diet of about 65% was introduced in the subjects of healthy men and they all got ranges that indicated diabetes.

    It is easy to say that this diet is better than the next one, we need to look at the average quallity of life (although this is also in some cases subjective) but also the length of lifespan on average. Look at the people group or organisations that live the longest on this planet and look at the diet they eat. I would like to suggest that such a diet is or can be considered at least better than conventional.

  99. Tom Strong at #

    Hmmm…

    No one is going to win here. There are plenty of studies that disprove each other. We each will believe what works for us until one of us gets sick or dies.

    I do know that of a group of my friends around my age I am one of the few that have not had a heart bypass. I am a Vegan, of the calories that I eat I go for 60% carbs, 20% protein and 20% fat. I make sure that I don’t eat empty carbs which includes plenty of fiber.

  100. Ronny Andersen at #

    Hi Tom,
    I agree with you and my diet is similar to yours. In regards to bypass operation, it is not recomended for anyone as it doesn`t solve the problem, it is just to bring in more money for medicine. Dr Mcdougall I think is the name of the doctor who mentioned it.

    We do need some fibre but not to much. =) I can recomend flax seeds they contain a healthy mucus that help clean the inside walls from any debris, just grind them before you eat them and drink lots of water with them.

    Take care, both of you ๐Ÿ™‚

  101. Rob at #

    Ronnie,

    Id be keen to know how much flax seed to take.My old man had a major heart by pass at age 79, he is now 81.The doctors said his heart was as strong as an OX but his plumbing was a little bloked and tired.Or, if any one else out there can point me in the right direction, I know this operation really shook our family up, so i am keen to find out how to “prevent” bloking up my arterys through a proven method.I believe i eat a healthy balanced diet most of the time but it has not lways been this way.I do my SCT 1-2 times a month and walk everyday,I feel terrific, but so did dad.Also,once arterys are severely blocked can diet reverse the situation.-Rob

  102. Brian T at #

    There is one person that went at this subject hammer and tongs, Dr. Price.

    He studied all the tribes he could find of all lifespans and quality of life. His conclusions were that the tribes that had a diet high in animal meat, butter, fish eggs, cod liver oil, normal eggs and so on were the healthiest and lived the longest.

    The reason is a high level of vitamin A from animal sources, vitamin D and vitamin K.

    And animal protein is more complete. Saturated fat never caused diabetes or cholesterol or heart disease before 1900 because they only existed among the rich who overate. It’s actually good for health. The real culprit is the introduction of mass overeating, drug therapy and less exercise.

    Humans have a million years of evolution from the time when we were largely herbivorous monkies, that now makes us omnivore. We became hunter gathers early in our evolution. We are meat eaters, not as much as carnivroes but we are meat eaters. It is what we did (as outlined by all eminent scientists who have studied evolution) and so adapted to and our digestive system is setup to digest all types of food.

    Vegan people are usually health conscious, don’t overeat, abstain from dangerous prescription drugs and generally exercise more. Other huge factors to consider in any research that says the vegan diet is healthier.

    The most important variable that has to be removed is calorie intake as this is 80% more important than what you are eating. If you eat too much anything else goes pretty much out the window.

    Eating the right amount immediately does WAY more than any one diet can do for you.

    So a vegan diet, even though it is probably deficient in many areas can outperform a far better diet simply because in plentiful western society people simply eat too much. It is easier to eat less on a vegan diet. Eat too much on a vegan diet and you are in real trouble as you will be deficient in some nutrients and also overtaxing your system leading to fat storage in dangerous places like the belly when your normal fat cells say no more. This leads to inflammation, a cascade of reactions, none of them good, including high cholesterol, risk of diabetes and so on.

    In other words eat normal and don’t eat too much for best results. Body fat level tells you if you eat too much. If you insist on eating vegan make sure your deficiencies are filled in some how, like by taking cod liver oil, eating enough protein and getting vitamin b12, probably by supplementation.

    The other factor that stands out like a sore thumb in long lived and tribes that suffer very little illness is that they do anti-stress therapies like meditation, taichi and so on.

    They also stay away from drug therapy and use herbs instead.

    The longest lived people in the world are the okinawans, or were anyway, as I’m told western methods are now invading their islands.

    Their original diet is omnivore, they don’t overeat and eat chicken, animal produce, vegetables, fruit and whole grain rice. They don’t use allopathic or drug prescriptions, they use herbs instead. They regularly exercise and regularly engage in anti-stress therapies like tai-chi.

    The result: They have the highest amount of centurians in the world. And they are in fantastic health. It is highly unusual for anyone to die of illness, most die in perfect health simply of old age.

    It is regular for 90 year olds to still be competing in sporting events and outperforming much younger people! They had a 93 year old boxer who in the same weight class knocked out a young boxer in his prime!

    Compelling evidence for what we should all be doing in my opinion.

    One thing that is different in our world even if we eat in good amounts, is more preservatives and junk food, but again eating to have healthy body fat means we will be eating that in moderation and it is highly unusual to just eat crap all day. We crave good food mainly. To make sure I am getting enough vitamins and minerals in case there are deficiencies in my normal diet I start the day with dr. schulze’s superfood which is packed full of goodness, and a whey protein shake.

    It is both very healthy and satiating which helps with quite automatically eating less and eating better for the rest of the day.

    I show no nutrient deficiencies upon testing and all my health markers are excellent.

    So my advise is do this, take up an antistress therapy (I recommend energy medicine like tft and something like meditation, yoga, taichi or pilates and do it 4 or more times per week), exercise using sct and interval training and find yourself an md that uses natural medicines.

    This was my ten year quest and I finally found what what appears to work for everyone that does it (barring specific problems that need avoidance of certain foods or an illness like diabetes type 1 that requires a specific diet).

    Anyway, I wanted to share this because unless the variables are eliminated you can take any piece of isolated research, call it science and make any argument, when it is actually based on erronous scientific principles.

    Dr. Price did the studies while eliminating the variables that have to be considered in any proper scientific study.

  103. Tom Strong at #

    Hi Ronnie;

    I also enjoyed reading Dr. Dean Ornish’s Reversing Heart Disease. Interesting to note that he helped former President Clinton become a Vegitarian; before he loved his hamburgers!

  104. Alan at #

    Sounds to me like if you eliminate all starchy carbs like wheat based bread, paste, rice potato etc you can eat everything else, ie meat and green veg. Wait a minute, I do.. Believe me you do much better without the grains and rubbish in your diet. Just eat real food, meat and some veg.

  105. Ronny Andersen at #

    Hi Rob,
    First I must say that I`m not a doctor, but from what I know blocking of arteries are caused by animal cholestrol LDH and it is caused by a high fat diet. Changing of diet can reverse the affects of blocked arteries but a major change must be done depending on the diet. Dr Mcdougall has a presentation on this and I suggest you also look at the presentations of Prof. Walter J veith.

    Flax seed is very beneficial as it contains soluable fibres, the best source of omega 3 and high amounts of protein, avocado is also a very good source of fats that are healthy. I believe if you add 1 tablespoon of freshly grinded flax seed pr meal you take (3 meals a day), should be sufficient, and I also suggest ecological if possible. Plenty amounts of water must be taken as well together with the flax seed as they absorb 20x their weight in water. Grind them the amount you intend to use as they don`t store readily. If you must store them, do it cold, sealed and dark.

    All types of animal products, including fish and chicken contains bad cholestrol, milk contains oxydized cholestrol, oxydized fat and proteins and should be eliminated from any diet. Add in a healthy doze of healthy salts, I suggest himmalaya crystal salts, dont add much though, and as always consult your phycisian.

    Drinking foods that thins your blood helps the circulation if you are having problems with blockages. Here is something very important, By Pass operations does NOT protect against heart attacks, nor does Angina Plastic surgeries, because you bypass the stable blockages and not the smaller and unstable ones. The best is to stop adding bad things that add blocking and increase the intake of vegetables and fruits. I do not add free oils into my diet but instead eat almost everything as whole foods.

    The presentation should give you great information on how to take care of your health, much more than me. I wish you all the best and if you have any questions I can help you investigate more. Oh last point, drink lots of water and consider the Alkaline/Acid balance in your body.. good foods for any man to eat are Tomatoes, Spinach, Avocados and Wheat Grass. So increase those. XD

    Ronny, Norway

  106. Brian T at #

    Rob,

    I would put your dad on the okinawan health plan with a few tweaks.

    They are the healthiest and longest lived people in the world.

    What is his body fat level and how much lean muscle has he got? Is he a smoker?

    What are his cholesterol levels like?

    Without knowing this no one can give the proper response to what will help him the most, as some things may be under control and some things not.

    In general a person with this issue would be best advised to do the following to cure the problem:

    Give up smoking. Have calorie intake at a good level, that means if he has fat to lose then cut calories to lose that fat and then just keep at a good level.

    Extra body fat is THE main issue when it comes to these factors and usually the culprit as it causes fat to be deposited in dangerous areas like organs, arteries and so on when the body’s normal fat cells refuse to take any more fat.

    Cutting calores and extra body fat alone will hugely help burn off this arterial clogging.

    In arteries sometimes the fat deposits have hardened which is why some medicine and extra steps may be needed to ensure success though.

    Have a good protein breakfast. Eat a superfood supplement like dr. schulze’s superfood plus first thing or eat a good deal of vegetables. Do an antistress therapy as it is being proven to be the main cause of all illness (even people who don’t seem stressed often have buried stresses) like The Healing Codes by Dr. Alex Loyd. If the healing codes appears to expensive then use tft, eft or the sedona method.

    Gradually build up cardio fitness using interval type training, start with walking if very unfit. Do weight training with a program like sct.

    And lastly use an excellent medicine with no side effects that helps both the symptom and the cause like xtend-life’s cardio clenz at xtend-life.com . They make the best supplements in the world.

    This supplement will speed up the process of cleaning the arteries, but all of these factors have to be under control to 100% ensure success. On most occassions just cutting calories and extra body fat will do the business on its own.

    Hope this helps Rob.

  107. Ronny Andersen at #

    Hi Brian,
    The Okinawan diet is healthy thats for sure, but there may be other causes to why they are healthy as well, such as genes, as the population are secluded on an island and has for a long while, same with those from Sardinia. There are another healthy group out there also that lives a very long time based on the diet and exercise regiment they have, it is based on a 100% vegetarian lifestyle. But yeah, consult a doctor get all the bloodworks done then add in foods that lower cholestrol and clean up the arteries.

    The group I talk about has a number of nationalities and culture and it is the same result regardless of origin, if you follow the diet you the results may be very beneficial to your health, the name of the group is Seventh day Adventists that follow the health laws they have been teaching the past 150 years or so. I say may, because your genes may decide a lot in this respect too. =)

  108. Brian T at #

    Well that’s the reason I mentioned stress levels, because there is all this research coming out now about how stress, not the stress we often associate but deep stresses caused by destructive memories and beliefs, can actually switch on destructive genes and hereditory predisposition to illness.

    And healing those memories, which they are also saying can be passed on via genes, is also responsible for ‘miracle’ healings.

    This is the latest info coming out of Stanford University science department. You may find the work of Dr. Bruce Lipton of Stanford very interesting. He has a book called the biology of belief which is fascinating and really strikes a lot of truths in my opinion that until now have been understood by many but never scientifically investigated (at least properly).

    I’ve been applying this myself with the healing codes and the results have been fantastic for me.

    From what I can see I really believe our results our fully in our own control, if we know what to do and do it. That is at least for the 95% of us who were lucky enough to be born with the regular human genome.

    It may all actually come down simply eating less, exercising more or properly, getting out in the fresh air and daylight more often and removing stress.

    Thanks for your input Ronnie, although we may not agree on the finer points I think we agree on the main ones and I believe it is the main ones that ultimately make the major difference.

  109. Ronny Andersen at #

    I agree with you, we are here to help out and point the way towards better health and strength. I`m new to the strength area but got the book now and will apply the workouts next week as I need to rest my muscles to be fit for fight. =) I`m sure we can have plenty of discussions but perhaps not in this forum. Thank you as well and glad to be able to contribute to my fellow STCers. Do we by the way have any name to call us by? Perhaps with time we may create the wave of new athletes that may be like a breath of fresh air to the industry, and by that get it down to the personal level.

    If only people would really understand the words “Stress less” and not mistake it for a furniture! ๐Ÿ˜€

    God bless Brian and take care. =)

  110. rohail at #

    hello guys, im a 6 foot tall guy weighing around 62kilos. i was looking for some advice to put on some weight

  111. Ronny Andersen at #

    Hi Rohail,

    First I would suggest you find out if you have any problems with your bowel perhaps you are not absorbing all the nutriants in the food that you eat. Depending on your age and diet if it contains a lot of meat and dairy and not so much vegetables and fruits, the typical american diet then a healthy colon cleanse could work, but I suggest you talk with your doctor or someone who knows about the benefits of a clean colon.

    Second, include healthy foods, all kinds of vegetables and fruits, of course I`m a vegetarian so what I say may be biased, but it is worthwhile to check it out. Tomatoes, Spinach, Avocados and Wheatgrass is among the best foods you can include. Don`t eat to frequently, let your stomach rest at least 5 hours if you are eating a strictly vegetable meal, 4 hours if it is fruits, (Raw) and more if you include meat. Don`t eat starches together with meat but you can add in leathers. Last is don`t mix sweet fruits with vegetables. Exercise also not so much cardio but more strength training to stimulate muscle growth. I believe around 15% fat is ideal, I may be wrong please correct me, slightly more for females.

    If you eat healthy then the body will gain weight if your underweight and loose weight if your overweight, it always wants to be in the best shape possible, but because we often include bad things the body is forced to create fat due to much acid to protect organs, and if we eat to often such as 6 times a day foods that are hard to digest then we are not really getting the nutriants we need and are thus starving ourselves.

    Hope that helps a little bit. ๐Ÿ™‚

    Ronny

  112. Ronny Andersen at #

    I must correct myself, it is not sweet fruits and grains, it is citrus fruits including berries with grains.. ๐Ÿ˜‰

  113. Rob at #

    Ronnie and Brian,

    thanks heaps for that.I really appreciate it.My wife and I have been doing our grocery planning for the next fortnight.I must say it is pretty healthy normally.It has been so good getting the feed back from the SCT crew.If it is going to assist me being able to one day play with my grandkids then it is worth it!Thanks again SCT crew.

  114. Jamin B. at #

    G’day Yall,

    Nature’s first law is…Dead food is not good for you and will not benefit you. Dead food causes dis-ease. EVERY species on this planet, EXCEPT humans (and the animals humans feed), eats raw, uncooked, unadulterated, unprocessed, real food.

    That being said, my first law is…be grateful that you have something to eat. It’s actually a privelege not everyone has everyday.

    My goal is to be grateful for whatever I have, and to use common sense to get as close to natures first law as my circumstances will allow.

    Save being anal about what you eat for the part where it comes out your backside – and hopefully you do that in private, not in a forum where you stink up the chatroom.

    Peace In=Peace out,
    Jamin

  115. Lucas at #

    Ronny, I presume this was a typo, but I cannot work out what you meant by

    “Don`t eat starches together with meat but you can add in leathers.”

    Leathers?? Huh? Please forgive me if I’m missing something obvious.

  116. charlie sanders at #

    great response

  117. Ronny Andersen at #

    Hi Lucas,
    Leathers as in letters ๐Ÿ˜‰ Yes it was a typo.. perhaps I make another one.. but leafy green vegetables.. broccoli and cauliflower (same family).. and salads..

    Anyway I suggest anyone that is interessted in health to check out the Mcdougall diet, it is based on starches and eliminates free fats. So be a barleyman the gladiators of old the lean cut strong, excellent to loose to much fat or gain fat if you are underweight. =) I have already lost on this life style change and I eat as much as I want =)

    Take care Lucas and you are forgiven he he=)

    Ron

  118. Ignacio Rubio-Landaluce at #

    Hi Rob.

    I apologize for re-taking this old post, but I thought you would be interested in reading a little about Mediterranean Diet. Although it is not a diet stricto sensu, because it has not been made up by one person and because there are plenty of variations depending on the Mediterranean country you cook recipes from, I believe the spirit of it is easily understandable and I know by experience it is a really healthy way of life.

    I’m a Spaniard but I have lived in many countries. As a gourmand and amateur cook I investigated traditional cuisine in all of them and Iยดm not afraid of saying, without either disliking nor diminishing any of them, that mediterranean style rules over them all, not only in health, but in eating pleasure and fun (yes, please include wine with your meals).

    I’ve taken a quick look to wikipedia, just to check the amount and quality of contents for this entry in your language and found it explains it rather well. The link: http://en.wikipedia.org/wiki/Mediterranean_diet

    Just a couple of thoughts before finishing: I find the percentage of calories from fat must be a typo – I calculate it is not higher than 20% when I cook. All vegetable fat to cook with, from pure olive oil first , cold press. Push a little up red meat percentages to deal with the lowering of calories from fat. Personally, I try to eat protein from poultry, big and small mammals and fish/ seafood equal parts – including hunt, and tend to think of the amount of protein I may be including from vegetables in my diet as a bonus. I am very fond of cheese, milk, yoghurt and cuajada, but on a daly basis I just drink some milk.

    I hope this gives you an alternate approach to your problem. To further stimulate your curiosity, I’ll tell you I come from a big family, one of my granpas died at 73, the other one at 93, my granmas lived for 97 and 103 years and no one else of the family has died since my last granma died. My dad is 75 and still going to the gym. A few years ago I couldn’t outrun him… I’m 42 right now. I apologize for my english. Should you need some more information on the Mediterranean diet, don’t hesitate to contact me by replying to this post.

    Good luck on your search!

  119. Ronny Andersen at #

    Hola Ignacio,

    I have come across some information claiming that the study that was done regarding the “Mediterranean Diet” was based on the post war cuisin of the Isle of Crete, this was a low fat almost no wine diet that also had very little meat, this is what made them thin and slim but also healthy and able to live long. They also had almost no dairy or eggs in their diet due to scarcity.

    Applying red wine and olive oil to any diet without removing especially other types of free fats is not healthy. Red wine can easily be substituted with grape juice which is the real reason why it is healthy. Milk has no beneficial properties to your health and should for optimum health be eliminated in its core form and in all biproducts, such as cheese, yogurt and thick milk.

    The reccomended % for fat is below 15% and below 7% saturated, olive oil is 100% saturated and thus unhealthy but more healthy than butter and lard. Its ratio of omega 6 to 3 is if my memory serves me 11 to 1, it should be 2 to 1 or 3 to 1. If you want more information on the correct data behind the study please check out the links below it will direct you to a presentation by Jeff Novick and also to the Starch Solution by John McDougall MD.

    http://www.mefeedia.com/watch/30989976 (The Starch Solution, John McDougall)

    http://www.mefeedia.com/watch/29711023 (The Essential Facts on Fat, Jeff Novick)

    http://amazingdiscoveries.tv/media/169/304-med-udderly-amazing/ (Udderly Amazing, about milk, by Prof. Walter J. Veith. PhD.)

    Take care ๐Ÿ˜‰

    Ron

  120. Alan at #

    Your post above is almost totally wrong in all respects.
    Firstly you still seem to cling to the out dated and now totally discredited “lipid hypothesis”, thinking fat and in particular sat fat has anything to do with heart disease. WRONG! No study has ever shown saturated fat to be causal of disease, ever.
    Low fat diets, a la Ornish, have been proven to be not only unhealthy but impossible to stay on longterm.
    A prudent diet is high in fat, moderate in protein and low in carbohydrate.
    Also olive oil ISN’T 100% sat fat, it’s only 14g per 100g.
    Some reading for you:
    http://www.boston.com/lifestyle/food/articles/2010/02/24/the_ongoing_arguments_over_our_consumption_of_saturated_fats/
    http://www.nytimes.com/2002/07/07/magazine/what-if-it-s-all-been-a-big-fat-lie.html?pagewanted=all
    http://www.180degreehealth.com/dietary-fat.html
    http://www.fathead-movie.com/index.php/2010/12/02/dr-ravnskovs-new-book-ignore-the-awkward/comment-page-1/#comment-102339

  121. Ronny Andersen at #

    Hi Alan,
    The only failiure in my comment above that I saw in retro was about olive oil being saturated, it is monounsaturated, it is still not healthy. It is evident that you have not checked out the information I have posted. I suggest you do. =) Low fat diets is what the world have done for the past 6000 years and have done great on them, in modern times however the high fat diets or the rich diets in the States and in Europe, but in praticular the states have caused a tremendous increase of heart disease and cancers. A low fat diet based on starches takes care of all this, you get the energy you need to build muscles, you clean up the arteries, heal diabetes type 2, reverse cancers and heart diseases, MS, arthritis and many many other auto immune diseases.

    I have tried the high fat diet and I have gained weight on it, only by removing free fats from my diet and limiting the amount of fat I eat from wholefood plants such as nuts and seeds have I been able to loose weight.

    As for the Mediterian diet, what I said is correct, the current diet down there, that is rich in oils and wine is not healthy. It is evident that we are at odds here and there is no reason to argue, if you are willing to watch the presentations I have posted you may learn something new, if not then I wish you all the best with the diet you prefer. I simply offer what science is revealing in studies not funded by the meat and dairy or the nut industry. Check your sources always bud. =)

    Take care and have a wonderful day!

    Ron

  122. charlie sanders at #

    what is not healthy about olive oil?
    very low in o-3 and o-6 from what i recall it is mainly o-9 and i think o-7 and not involved in o-6 and o-3 except to block o-6 somehow.
    but too hot i think will make it trans-fat and not so good.

  123. Ronny Andersen at #

    Hi Charlie,
    Olive oil is 100% fat and the body does not deal with free fats very well, reduces amount of oxygen that is getting to the brain, makes you sleepy.. the body will store all fat and use only 3% of energy to do so.

    The ratio of Omega 6 to omega 3 is 11 to 1 (if I remember correctly), ideal should be 2 or 3 to 1, the normal rich diet that is eaten in the west has a very high ratio of omega 6 meaning you have to reduce it, and thus olive oil is not the good at doing this.. If you see the movie I linked to that Jeff Novick is presenting you will see a more scientific explaination.

    There is furthermore not enough science to support olive oil as healthy as an addition, but rather it could be healthy as substitution… instead of butter and lard. Best is to get fat as a complete package, such as olives, nuts and seeds.. although not to much. I eat a few nuts or take an avocado once a week or so, but I want to loose weight. =)

    Ron

  124. charlie sanders at #

    resting muscle prefers fat or uses only fat, grow more muscle.
    spend some time in ketosis and lose fat.
    i see your point about addition and substitution, how do you get o-3s? i don’t think anyone is really eating fats ‘free’ by themselves. and before they are absorbed they are mixed with bile after being churned together with other food in the tummy….i also don’t think that fat contributes to diabetes like carbs, maybe though related to too much o-6.

  125. charlie sanders at #

    what are you talking about the body will store all fat? and use 3% of energy to do so?
    insulin stimulates fat storage. and i think it is glucagon that mobilizes it to be used as energy

  126. Ignacio Rubio-Landaluce at #

    Hi everyone.

    My previous post was not so much intended to speak about “a diet” as to speak about “a way of life”.

    I can see some of you are very much about being really strict about what you eat and about adhering to a series of researchers you think to be most suited to guide you through the many perils of food. I, on the other hand, stick to the aforementioned “Mediterranean Diet” which, I repeat, is not a diet but a way of life. It’s way bigger than a diet, and there have been many studies about it, more then a few dozens, and not just one like one could think by reading Ronny’s post. By the way, we mediterraneans donยดt cook with lard or butter, we don’t even use any other vegetable oil but olive oil. My original meaning was to state that, so no, we donยดt add olive oilk to some other fats in our recipes, itยดs just olive oil.

    There are plenty of serious studies, in my country alone, about how good olive oil is for your health. I think that’s why olive oil is by far more expensive than the rest. I am not going to quote any sources of information, because I am not interested in debating any of this, I just posted some info for a troubled man to have some other direction to look at, if he wanted.

    As I said, all of my family (and I mean mediterranean style, that is: big family, no just parents and brothers) is in excellent health condition, many of them are also old or very old and that alone means, to me, we must be doing things right. But the most important thing is, we are enjoying while at it.

    My personal thougths about diets are the following: they are restrictive and exclusive, thus they are not good for our health on the long run. We humans are omnivorous animals – any odontologist will tell you that just by taking a quick look to your teeth, omnivorous closer to meat eaters than to veggie munchers. We are not specialised eaters, we can absorb nutrients from a varied array of sources so the reverse of that is also true: we need a varied array of sources to best absorb the nutrients we need. And again, the important thing is, we humans enjoy eating a very ample spectrum of foods. I believe in this, some of you seem to believe in restricting and excluding from nature to eat just a limited list of foods…

    Suplements are food, Pete says, and I add: foods are suplements. We need all of them or at least the vast majority of them and I don’t trust any single mind to be able to dictate the ultimate list of foods sufficient for anyone to live longer and in better health condition (let alone happier). Instead, I look to time proven traditional recipes from all around, in those special places where people seem to live longer and happier…

    I would advise you, the specialized ones, to give it a try, to take some time to travel mediterranean Spain, Italy, Greece or in less extent, France, to forget about your particular diets and eat as you see around. My bet is you would be amazed at how much fun it is to be healthy while enjoying eating. I should know!

    Best whishes to all of you.

  127. Ronny Andersen at #

    Hi Charlie,
    omega 3 is present in all green leafy vegetables and in addition flax seeds among the richest sources of omega 3.

    The body spends only 3% energy to store fat so it is very easy to do so. Insulin levels are also spiked when you eat food and its job is two fold, store fat in cells but also glucose. If you have a diet high in fat and low in carbs then Insulin will fill the cells with fat, if you have few mithocondria in your cells then you will not be able to burn up the fat as energy and thus they are stored. Then when you eat you will get glucose in the blood as there is no room for it in the cell, thus you have a bloodsugar problem and eventually you will gain diabetes type 2, this is regardless of weight and everything.

    Ketose is not well documented and may have unknown side effects, it is also a mock diabetes and I prefer to keep healthy in addition to building muscles. I believe Pete stated that lifting weights stimulates and then rest after is what builds muscles. The body will allways find what it needs of energy in order to meet the load. A diet high in fat and protein may be good for muscles but are not that good for bones. In any event, the muscles use glucose when it does high intensity work.

    Free fats, are all oils and transfats, such as margarins and also butter (although not sure if it is trans).. these coats the red bloodcells in your body lowering oxygen transportation. The body will put these fats into your fatcells to store them for hard times.. this is however extremely rare and thus you are wearing the fat you eat regardless of origin of the fat. Ketose might utilize fat, but I have a suspicion that it may be a starvation or malnutrition kind of thing.. need to study more on it.

    Take care

    Ron

  128. Alan at #

    Ron. you say: “If you have a diet high in fat and low in carbs then Insulin will fill the cells with fat”
    False, fat does NOT cause an insulin response.
    You say: “Insulin levels are also spiked when you eat food and its job is two fold, store fat in cells but also glucose.
    False, insulin is only produced in response to carbs, sometimes excessive protein but not fat. Its job is to reduce dangerously high blood glucose levels. Insulin is a very powerful hormone that influences many body functions, the least of which is glucose moderation, not something you want in use often. DON’T SPIKE INSULIN!
    You said: “Ketose is not well documented and may have unknown side effects, it is also a mock diabetes”
    This makes no sense. Ketosis has been VERY well studied for many many years and was and still is the only effective way to manage seizures. It was body’s normal way of operating for the last few million years until recently when we stopped eating our natural diet.
    You say: “Free fats, are all oils and transfats, such as margarins and also butter (although not sure if it is trans).. these coats the red bloodcells in your body lowering oxygen transportation”
    Another meaningless sentence. Margarine is a transfat, butter IS NOT. Every cell in the body has a surrounding membrane made of saturated fat. That is why we NEED fat in out diet, to convey fat soluble vitamins into the cells.
    Your suspicion is wrong, ketosis is a perfectly normal and desirable state.
    The last sentence is right, you need to do a lot more study.

  129. Ronny Andersen at #

    Hi Alan,

    There is no point arguing with you when several doctors are supporting what I say, you could take a look at the latest diabetes studies in relation to diet and learn that there are litteraly no diabetics type 2 on a low fat vegan lifestyle. And also on how insulin functions.

    From the page of http://bloodsugardiabetic.com/diabetestreatment/insulin/how-does-insulin-work/

    ” * Increased Glycogenesis โ€“ the conversion of glucose to glycogen in liver and muscles.
    * Increased Glucose uptake by the cells.
    * Increased use of glucose for energy rather than fats or other energy stores.
    * Increased production of fats (and fat deposition) from the excess glucose.
    * Decreased Gluconeogenesis โ€“ the production of glucose from non-carbohydrate sources. Gluconeogenesis usually occurs in the hypoglycaemic state, which stimulates the sympathetic nervous system to release adrenaline (which itself stimulates the conversion of stored glycogen into free glucose). In extreme cases of hypoglycaemia, proteins in the body will be broken down and converted to glucose for energy. Obviously this is a very bad state to be in, as your body can start to eat your own muscle.” (the last statement resembles what ketosis does)

    I wonder why all that have diabetes type 2 that get insulin medicine gain weight even when they begin to exercise and change nothing in their diet but cut out sugars.. do you have any suggestions?

    Besides that you and me are on the different scale you believe very vehemently that you are correct and nothing I say will be able to change your mind, luckily it is not my intention to change your mind but to give you solid information that is based on empirical verififible data.

    Whatever you do, I wish you all the best and a good health. I do believe however that those that still want to study and learn more, that includesall of us or lest we simply appear arrogant and loose the argument before it even takes place , should be able to check both sides and all the information that has amassed over the ages. I hope you are correct cause that would mean theat all reports of heart disease and cancer are not caused by meat and dairy and high fat diets and so the junk food industry is doing a good job in giving us healthy foods. =) For me.. I will stick with the sweet potatoes, spinach and oats and other types of food that is very satisfing for me ๐Ÿ˜‰

    Wish you all the best Alan!

  130. charlie sanders at #

    i like what alan was saying since i did not have the time and energy to get into it.
    this aspect is all more complicated than measuring strength gains…

  131. charlie sanders at #

    i like what you say and didn’t have the effort to spare to put that all out, i do however remember learning that over-eating will spike insulin too even if low or no carbs in a given meal…
    i kinda like the zone proportions 6-8 meals a day. with o-3s.
    and as much raw stuff as tolerable…eat non-prepared foods….peel of 500yrs of civilization and eat that way….
    peel off all civilization and be shredded and experience ketosis often…lol , then there is no corn either. or sugar, etc.

  132. MikeW at #

    I just wana underscore what Jamin B wrote. I’ve been following some of the discussion here but the fact is I’m not a scientist much less a nutritionist. Human metabolism is very complex and I certainly don’t understand it. A lot of the discussion seems to ultimately boil down to which “experts” you believe. As usual this leads to controversy.

    My advice is to find what we all agree on. I think we all agree that refined sugars are out, for example. Not to say you can’t eat any at all but they should obviously be very limited. I also think we can mostly agree that for fruits and vegetables ‘raw’ is preferable to cooked in most instances. I’ll add to that, that in my experience SPROUTED is better than not. Anyone who hasn’t tried sprouted lentils, for example, don’t know what they’re missing. Same for peanuts. Right now my staples are RAW: Avocado, tomato, carrots, sprouted sunflower seeds, sprouted lentils, cabbage (and other cruciferous vegetables) and lettuce. I might be forgetting a few but that is the main stay. Now, to this I add some protein. Boiled eggs, chicken breast, occasionally beef or fish. I am fortunate to have access to free-range and grass fed but still I try to not eat meat any more than I feel I absolutely have to. So, I don’t eat meat every day but I usually do on days I exert myself physically. The other thing I do every day is make myself a protein smoothie. The timing of this will vary but it is almost always the same: Two scoops of whey protein powder, a 1.5 cups of unsweetened almond milk, 1.5 cups of OJ (as fresh as I can afford) and hand full of ice, frozen strawberries (sometimes some other frozen, not sweetened fruit) and sometimes a banana.

    Now, like I say, I’m no nutritionist but I think this is a pretty good eating strategy (more or less). I do eat bread once in a while. I do eat beans, too, but usually my legumes are sprouted rather than cooked. I do eat sugar once in a while (I’m a sugar addict). I don’t drink booze at all, however. Zero. I don’t use too much oil on my salad. Etc. I’m not obsessive about any of this. I’ve just found an eating strategy that I enjoy and try to let myself feel ‘hungry’ some of the time. I’m not going to starve, I assure myself and you. lol.

    I think this is the most important thing…. finding a way of eating that is healthy and works for you. Who knows? Maybe different people have different nutritional needs? The question is, how do you feel? I’ve lost over 60 lbs in less than a year eating this way, walking and working out on a regular basis. At the same time, I haven’t ‘killed’ myself, either, to do this. I feel great for a 63 year old! I’m happy and although I’m gaining muscle and strength (and have the SCT numbers to prove it to myself), little by little I’m losing weight (fat). Works for me!

    Mike W

  133. Alan at #

    Hi Ronny, firstly I want to apologize to you, I was a bit less than cordial to you in past posts, Pete had to edit my last post as he didn’t like it, [With permission. ๐Ÿ™‚ Pete ] so I’m sorry for my attitude.
    But, ha there is always a but, I read the link you gave me and I’d like to correct a few wrong impressions I think you may have got from it. Firstly you need to understand that insulin is a master hormone that affects a great many of the bodies processes, and that reducing blood sugar is only a very minor part of it that, until recently it rarely needed to do, (when our ancestors found a bee hive etc). The problem is extremely tiny amounts of insulin are used to control many other hormones and processes so you see when blood glucose is high and great gobs of insulin are produced these tiny signals are drowned out. Like trying to whisper to someone across the room while the stereo is full blast. In all of our history insulin was never or rarely needed in large amounts until the last century. You see the body has evolved to use fat as its primary energy source. That is why it stores excess energy as fat. You can store very little glycogen for energy (about 2 hours worth) but virtually unlimited energy as fat. The body can produce all the glucose it needs from fat or protein via a process gluconeogenesis. Understand when you are trying to lose body fat, even by a high carb zero fat diet, it is still a high fat diet. That 200lb of fat around the tummy has to be burnt, it can’t just disappear. So ANY diet is a high fat diet! When you are losing 2lb a week, that’s about 7000 calories that are coming from your body fat. You seem to have the usual misunderstandings about ketosis but understand it is the body’s normal and preferred operating system.
    The reason a type 2 diabetic taking insulin gets fat is because the recommended diabetic diet is HIGH in carbohydrates. They are told to eat lots of bread, pasta and “healthy whole grains” (rubbish!) If they lowered their carbs they could probably stop the insulin and their body would return to normal.
    Don’t confuse junk food with what I’m recommending. I only eat whole foods, meat, fish some greens (when I feel like it) and lots of healthy saturated fats from coconut oil, butter, lard etc.
    The information amassed for the optimal human diet has come from millions of years of evolution not the last few dozen years and neolithic crap foods.

    To better understand please read these links.:

    http://www.nutritionandmetabolism.com/content/2/1/34
    http://healthimpactnews.com/2011/how-can-a-high-fat-diet-treat-epilepsy/
    http://healthimpactnews.com/2011/low-carbohydrate-high-fat-ketogenic-diet-may-reverse-kidney-failure-in-people-with-diabetes/

    I’m not trying to argue with you but trying to clear up years of misunderstandings. Science is starting to accept this truth slowly but “conventional wisdom” is very hard to budge.

  134. Ronny Andersen at #

    Hi Alan,
    No hard feelings bro, we are in this ark together and should pull in the same ropes. =) Especially as fellow SCTers ๐Ÿ˜‰

    I do believe that science does improve, maybe not as fast as we would hope it to do but there is some improvement. The diet that I recomend is the one that John McDougall is presenting and also that of my faith as a Seventh day Adventist, and have been presenting it for the past 120 years or so.. I believe there are conflicting scientific data that present both sides in a favorable light. It may not be correct but the vegan low fat community are also reporting reversal of diabetes type 2 alongside other life style diseases.

    Great civilizations such as Incas, Aztecs, Maya in southern americas were all starch eating population, and if we go there now there are no fat people or people with diabetes save those that work in restaurants serving americans, and at the man made islands that eat fish as their staple food.

    Asia have also thrived on a starch based diet, and my comment on the Mediterian Diet study was that the people they tested lived post world war 2 and were living on a low fat (less than 15% fat) and they had almost no heart disease or diabetes type 2. Also in Norway there was a reduction of heart disease during the occupation of Germany due to restriction of a fatty diet.

    I can also attest of myself having lost weight and feeling amazing with more energy than i can previously dream of, on a starch based, low fat energy.

    Of course there will be difference of oppinion, but in the end, lets work together to promote health. And I would add if I have been appearing harsh or anything then I ask your forgiveness too. =)

    Take care always. =)

    Ron

  135. Alan at #

    Hi Ron. I understand all you are saying but these are all very short term. Often ANY change will make people feel better, for a while..
    But you are talking about a few hundred to a few thousand years. Agriculture has only been around for between 10,000 to 12,000 years. For the 4.5 million years before that we ate a high fat moderate protein carbohydrates when we could find them type of diet. Here in Australia I know our Aboriginals, who have been here in isolation for at least 60,000 years, (maybe longer) lived in perfect health on MEAT. There is very little vegetable like material, particular in the desert regions, and what “bush tucker” (as they call it) is very small, bitter, hard to find and not very nutritious. Useful in a pinch but you wouldn’t want to depend on it for sustenance. Where I think you’re misled is you are only looking at the very small picture.
    Also I think you’re putting too much reliance on this John McDougall’s ideas. Don’t romanticize too much on earlier civilization’s health either, as soon as grains became a big part of the diet their health was miserable. Short stature, woeful teeth bones etc. Read “Nutrition and Physical Degeneration: A Comparison of Primitive and Modern Diets and Their Effects” by Weston A Price.
    I can tell you right now that “vegan low fat” is absolutely without doubt the WORST thing you can do to your body. There was never a vegan civilization on the planet, never,and today with all out vitamins and supplements, even vegetarianism is very hard to do safely.
    Glad to hear you’re strong and well, I hope you stay that way.
    Cheers.

  136. Ignacio Rubio-Landaluce at #

    Very good post about the aboriginals from Australia. Just the other day I was discussing the subject with my bro, who told me about a documentary he just saw about eskimoยดs diet. As I havenยดt seen it I decided to look for it on the internet and I came across this article:

    http://inhumanexperiment.blogspot.com/2009/09/two-brave-men-who-ate-nothing-but-meat.html

    I believe Mediterraneas slowly substitued animal fat (because sources are dangerous if not well cooked) for vegetable fats (mainly olive oil) and added in some vegetable fibre in their diet because the reduced amount of fat unbalanced deposition’s density. In a pure carnivoran diet all vitamins come from fat and meat, while in a mediterranean diet hidrosoluble fats come from fruits and in lesser quantities in meats (and fish and poltry, taht is) and liposoluble vitamins come from animal fat in lesser quantities and mainly from vegetable fats.

    *(I really donยดt know whether hidrosoluble and liposoluble exist as english words, in Spanish they mean things that can be solved in water and in fat, respectively)

  137. Brian Schamber at #

    I have been using the eat-less-than-maintenance method. Using this method coupled with static contraction done every 14 days (with an occasional 21 day break), has allowed me to lose 44 pounds (292 down to 248 at a height of 6’4 1/2″) of body weight in 200 days, while increasing my strength levels. I am going to get down to 230 and then get measured in a Bod Pod. I think that I can get there by September 1, 2011. My goal is to be at 9.999% body fat or less.

  138. Brian, those are some great acheivements! Congratulations. And you can reach your goal of 9% or less. Trust me on that one… ๐Ÿ˜‰

  139. Matt at #

    Hi guys – the usual question:
    How do you lose fat and gain muscle at the same time?

    I had my theory, that you need to burn more calories than you consume, but that you still need to consume a good amount so that your body doesn’t think its living in a famine country (if it thinks its in a famine country it will try to reduce its metabolism, by shedding muscle so that you have a greater chance of surviving for longer with less intake).

    Person A consumes 1000 calories a day, and burns up 2000 calories via exercise (1000) and metabolism (1000).
    Person B consumes 3000 calories a day, and burns up 4000 calories via exercise (3000) and metabolism (1000).

    They both have a calorie deficit of 1000 per day, and they both do the same SCT strength training to stimulate muscle growth, but who will burn more fat and who will gain more muscle? So that was my theory, Person A and Person B will burn the same amount of fat, but Person B will be building up more muscle because his muscles will be getting nutrients that Person A will not be getting (assuming that Person A is keeping their calorific intake low via a combination of “not eating as much” and “selective eating of low energy foods”).

    So that’s my theory, but its based on guessing only. I’d love to learn other opinions, especially if they have something to back them up or some solid theory behind them!

  140. charlie at #

    who says that your body sheds muscle to protect?
    calories are not at all created equal protein, fat, and carbs have much different effects and roles in the body.
    burning 3000cal/day would likely be too much activity for anybody to maintain any sort of progress- overtraining.
    stimulating strength is not about volume.
    resting muscle prefers fat metabolism.
    trick your body into releasing fat.
    stimulate muscle to stick around and grow while preventing storage of fat.
    hormones are a big factor.
    IMO eat protein about 1g times lean body weight in pounds. ie 200lb desired lean weight = 200 g of protein a day.
    eat about as much in carbs that are low Glycemic Index.
    Get some good fats.
    pursue something rigorous that is productive and or fun and exert maximally(SCT) on occasion.
    Do some measurements of mass and fat composition.
    drink lots of water, eat lots of different plants.
    eat less prepared packaged foods, read labels and aim for shorter words and less ingredients.

  141. charlie at #

    does your almond milk contain carageenan?

  142. charlie at #

    where do you get omega 3-s
    this seems to be very good eating

  143. charlie at #

    Tell me about your hunger level with the workouts…
    I immediately noticed being more hungry when i started up this latest program.

  144. Ignacio Rubio-Landaluce at #

    So scavengers don’t exist?

  145. MikeW at #

    Hi Matt. I’m not a professional or even an ‘expert’ on health and fitness so can’t answer your question from that perspective. As a 63yo novice who has lost about 60lbs of fat in the past year and gained some muscle in the process, however, I can share my personal experience. Everyone has to find what works for them.

    I don’t keep track of calories. What I did was increase my daily activity. I walk an average of 4 to 5 miles a day plus I do a lot of other things including: 2 one hour step aerobics classes per week; 1 one hour interval type class (using my body weight only, no resistance weights); and a couple hour-long mat palades routines per week. I began doing SCT in February of this year and am now doing the “A” routine one week and the “B” the following week (so each routine twice a month about 14 days apart).

    All of this, for me, began with nothing but walking. At the time I weighed 250lbs. By the time I joined the gym in September of last year, I was down 40 lobs already just from walking and changing my diet (along with stopping somoking). When I started working out my “weight loss” slowed because I was beginning to gain some muscle as well as loose fat. It took from September to mid February to get below the 200lb point. Now I’m at 190 and holding. Down from a 44 to a 33 inch waist. What fat I have now is right around my mid section (both subcutaneous and visceral). It looks to me like about another 15 to 20 pounds worth. Since I can tell I’m gaining muscle (I measure my biceps and I can see it and feel it in my shoulders and pecs) it is now a very long, slow process of just staying with doing what I’m doing. My weight on the scales may not change that much (I’m 5′ 11″) but it’s all moving in the right direction.

    For food I just keep it as simple as possible. I have one or two protein smothies a day. (Whey protein powder, frozen strawberries, some low calorie almond milk and sometimes a raw egg and/or a banana and/or OJ). I eat two “salads” a day which are a large bowl full of lettuce, sprouts (sprouted lentils, peanuts and sunflower seeds), and other raw veggies and some olive oil and balsamic vinegar. Along with that I’ll have some sort of meat protein. I don’t measure but lets say a serving about 5 inches in diameter and a quarter inch thick; usually turkey breast. On my SCT work out days, immediately after my work out I go to this restaurant that serves grass fed beef and order TWO hamburgers. One I eat on the whole wheat bun with the lettuce and tomato, etc; the second one I eat all except the bun.

    Limiting my sugars and starchy carbs is the most difficult thing to me as I’m addicted to them. Evenings are the worst, especially if I get the munchies ;). I really work at limiting what I can have then (unbuttered pop corn or rice cakes [yuck], for example) and, to be honest, sometimes I just loose it and end up wiping out an entire bag of cookies. But the point is I keep trying to limit my evening ‘snack’ and doing ALL of this is working for me.

    Good luck!!

  146. Calories does matter, but not so much in quantiy but rather that of quallity. The body runs most fluently on good quallity carbohydrates, such as vegetables and fruits. Several have demonstrated that if you eliminate free fats and reduce your intake of protein and increase the intake of carbs to about 80+% total calories, you will reverse heart disease, arthritis (Pete, you need to check out this ๐Ÿ˜‰ improve your immunesystem, reduce risk of cancers and even help reverse the disease, eliminate type 2 diabeties etc etc.

    If your source is good then there is no limit to the amount of calories you can eat. I eat as much as I care for and rest at between 3000 to 4000 calories. I do my best to keep my breakfast at about 1500 calories in a banana smoothie for example. If you go low on calories, as in less than minimum (3000 for men and 2500 for women, IF you want to be an athlete) you will enter starvation. Below 1500 calories are reserved for anorectics. I reccomend as always, John McDougall and Doug Graham for weightloss low fat raw or cooked vegan style. I`m a blend between the two. =)

    So in the end, based on my research that is supported by Harvard Medical University for example, cut the fat, cause the fat you eat is the fat you wear. =)

    Thanks!

    Ronny J. Andersen

  147. charlie at #

    do scavengers cook?

  148. Leighan at #

    I’ve found an amazing book that I thought I would let you all know about. It’s called ‘Sugar Nation: The Hidden Truth Behind America’s Deadliest Habit and the Simple Way to Beat It” by Jeff O’Connell. It’s about how dangerous sugar really is and I really do suggest it, especially if you are diabetic because that’s the main subject behind the book.

  149. peter james kirkpatrick at #

    I am eating hemp protein as its got lots of vitamins and high in protein but tasts a little gross!
    If anyone knows how to eat lots of this whilest making it taste better please let me know ๐Ÿ™‚

  150. Leighan at #

    Whoa whoa….that is completely wrong. Increasing your intake of carbohydrates is what leads to diabetes. Fat is not the problem here. One study showed that when a person stuck to a high protein, high fat diet that was low in carbohydrates (around 30g a day), 70% of the saturated fat they consumed was burned for energy. Keep in mind during that diet the person consumed 3 TIMES the amount of saturated fat they usually did.

    Also, one person, after having a HIGH protein HIGH fat diet very low in carbohydrates (over the space of a year and a half) had a screening to check how much fat was in his arteries. There was none. The doctor actually told him that he couldn’t measure it properly because the blood was flowing so fast due to lack of fat clogging his arteries.

    Buy the book “Sugar Nation” by Jeff o’Connell. That is where all this information is from.

  151. Rama at #

    Increasing intake of carbs to 80+ percent of total calories bring such great health benefits? Can you link the studies? That would be interesting. I have always considered that carbs should make up the bulk of your diet (at least 50-60%), but 80% is pretty shocking.

  152. Leighan at #

    Rama, it is dangerous to do such a thing. 80% is saying “yes hit me with a heart attack, and give me diabetes”

    50% is completely ridiculous too

    As I said, “Sugar Nation” says it all.

  153. Leighan at #

    http://www.youtube.com/watch?v=bTUspjZG-wc

    Great video on nutrition. Similar to that Sugar: The Bitter Truth Lecture.

  154. Rama at #

    The reason why I personally believe carb intake should be around 50-60% is the fact that your whole body functions on carb as fuel. Mike Mentzer based on his research believes carbohydrates are the primary source of fuel for our muscles, and he reasoned that high intensity muscular contraction requires glucose as its fuel. John Little’s Glycogen Theory (an interesting and plausible theory I might add) also supports this.

    While I dont believe Mentzer to be infallible, his recommendations make sense, and is supported by scientific journals. As Mentzer said, too much of anything is never a good thing, and carbohydrates certainly can be dangerous when taken in excess. Which is why I would like to see the study recommending 80+% carb intake.

    How many carbohydrates should a person take then, according to “Sugar Nation”?

  155. Leighan at #

    Only certain parts of the retina of the eye, and a part of the brain NEED carbs to function. Of which if you weren’t to eat any, protein you eat can be converted to carbs for these functions anyway.

    While it’s true that carbs are used as fuel in exercise, especially in high intensity exercise, (which is exactly what you stated) when carbs aren’t present , fat is used as fuel instead. This is why I mention that when one person was on a low carb diet and was doing exercise, 70% of the saturated fat they consumed was burnt as fuel. This doesn’t just mean what they ate in the short term, I mean the fat stored in arteries too. The person also consumed 3x more saturated fat than normal. As you can see, there are immense health benefits to this.

    So carbs for an athlete are still alright, because obviously with the body using the carbs stored, you body wont have as big a problem of excess blood sugar levels and this then being covered to fat. But this doesn’t eliminate the problem of sugar intake being linked to heart disease, and even cancer. I recently read an article by Gary Taubes, where he states that it is known that most cancerous tumours would not grow at all if it weren’t for carbs. The carbs cause a release of insulin, and it is the blood sugar that insulin carries that is the fuel for the tumour to grow. this is what tumours actually rely on to grow.

    I am not just talking simple carbs here either, because all carbs effect blood sugar levels. Fat has NO effect on blood sugar, and hence causes no problems in this regard. This is also why, if you are going to eat something full of carbs, or sugary, you should have some fat and fibre before hand. It limits the amounts of carb you will absorb. There was a study with 2 energy bars where one group took just one with carbs, and the other took the same bar but with 10g of protein and 4g of fibre. The added protein and fibre meant a 20% decrease in sugar consumption and no negative crash afterwards. I cannot remember exactly the amount of carbs in the bar, but it was between 30-40g.

    http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html?pagewanted=all (the article with cancer growth statements)

    It’s a long but interesting read ๐Ÿ™‚
    And carbs should be as limited as possible. 3% body fat has been reported to be enough to run 2 marathons back to back. I am not doubting for one minute that muscle uses carbs in situations where its highly intense, but keep in mind that once those stores are depleted (of glycogen) they will still be refilled over time anyway without having to consume dangerous amounts of carbs.

  156. Brian T at #

    I think the main issue Leighan is too many calories. And that would mean that things like sugar (as well as ‘good’ food) are taken in too much quantity. I’m not saying eating better isn’t beneficial but to what extent?

    It has been proven that people who have good muscle and also low body fat and so have cut calories and then ate only what they needed, nearly always test well for all markers of health. Something to consider.

    I recommend eating well, but to concentrate on getting your calories under control, because if you do that your body tends to both function far better due to digesting less food in general and also it will tend to go for the essential foods a lot more.

    It’s as if when you consume the right amount your body will take in the right foods as well because it has less food to work with.

    That’s why I’d focus 90% on just calories.

    Also Sugar can be useful, especially for athletes before and after performances.

    If I was wrting a book like the above, I would be called, ‘Eat too much nation, sugar is not the real culprit.’

    In fact, I basically did write that book!

  157. Brian T at #

    You make some good points Leighan, but carbs are not an enemy, just like protein or fat either.

    The studies you are referring to are where people are eating too much and that is what causes insulin to go too high in general.

    When we eat too much, insulin gets too high, then too much is stored as fat.

    When our body fat levels are too high that is when all the issues come because the body is overloaded. This leads to all sorts of problems of functions in body, which leads to loads of potential issues.

    If you eat too much protein, it is also broken down into sugar anyway.

    And too much protein is much less than many believe. Insulin is released with protein as well as carbs. Insulin is not the enemy, just too much food in general.

    There are guys that get ripped on high carb diets and they have zero diabetic markers. It is really 90% about calories.

  158. Leighan at #

    Hi Brian. I do not mean to attack you in anyway in the following so do excuse me if some statements seem that way:

    My point is not that a guy may be ripped on high carbohydrates, it’s that your health will benefit much more from low carbohydrates. Its true that some people have such a fast metabolism that the sugar and carbs are burnt before they can even be metabolised… There is the PERFECT example for your “guy on high carb diet with zero diabetic markers”

    But I mean, in general we are safer by not spiking insulin. Also, the insulin spike following carb consumption turns off fat burning and sends body into “fat storage” mode. And I just want to add, its not about eating ‘too much’, it’s about consuming carbs. Regardless of the amount, insulin will be spiked.

    And you say insulin isn’t the enemy, but when its been proven that cancerous tumours use insulin to supply it with fuel to grow, that’s not the way I see it! And again apologies if this seemed aggressive.

  159. Leighan at #

    To Quote Alan from further down:

    “Firstly you need to understand that insulin is a master hormone that affects a great many of the bodies processes, and that reducing blood sugar is only a very minor part of it that, until recently it rarely needed to do, (when our ancestors found a bee hive etc). The problem is extremely tiny amounts of insulin are used to control many other hormones and processes so you see when blood glucose is high and great gobs of insulin are produced these tiny signals are drowned out. Like trying to whisper to someone across the room while the stereo is full blast. In all of our history insulin was never or rarely needed in large amounts until the last century. You see the body has evolved to use fat as its primary energy source. That is why it stores excess energy as fat. You can store very little glycogen for energy (about 2 hours worth) but virtually unlimited energy as fat.”

    This is what I mean by if you go on low carbs, your body becomes a fat burning machine. Because that’s what the body is designed to do. If carbs were our main source of fuel, we would store carbs rather than body fat.

  160. Leighan at #

    You claim that it only matters about how much calories you take in instead of what the food is:

    http://www.youtube.com/watch?v=bTUspjZG-wc

    Here’s a good video for you, he addresses the issue head on in that lecture. I think you’ll be VERY interested to hear about why he disagrees with the the calories in vs calories out theory.

  161. Brian T at #

    No offense taken Leighan, debate is good.

    I don’t agree with the anti-carbs idea because if you eat too much anything else is like arguing over the colour of the deckchairs when the ship is sinking.

    I think the what you eat debate is only really relevant (in the modern world with abundant food choices) for meal timing and athletes from all the science I’ve read.

    You have to consider that insulin is just a carrier hormone for both carbs and protein. It is spiked with protein as well. The idea of spikes is interesting as well because insulin levels stay elevated for long periods after eating and it is mainly to do with quantity eaten, not whether it was fast carb, slow carb or protein.

    The problems diabetics have (type 2) is they’ve over used the insulin hormone, and have a problem with organ and gland function due to caloric and fat overload. What a lot of people don’t realise is that body fat is part of the endocrine system, it isn’t just an energy reserve. When you have too much body fat it can cause a cascade of issues you don’t want, including diabetes.

    The fact is, your body will always have to use insulin, no matter what diet you use.

    It is slightly more elevated with carbs, but its not enough to make any kind of major difference.

    When I said the high carb low protein dieters with low body fat don’t have diabetes I meant diabetes type 2 and I meant nearly all of them, which would be the same in a high protein, low carb diet group with low body fat.

    If you took a group of people who are overweight and eat too much, no matter what diet they eat the two groups will have a much higher incidence of diabetes type 2.

    There are numerous cases of people reducing calories plus body fat and continuing eating carbs and their problems with diabetes (producing insulin, insulin resistance, insulin sensitivity) have gone away.