Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

Remember that the overriding factor in weight loss or

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Remember that the overriding factor in weight loss or gain is energy balance. No hormone can magically produce the surplus of energy required to “fill up” fat cells and make our waistlines grow. Only you can provide this by regularly feeding your body more energy than it burns. Another little fact that those with a phobia of carbs and insulin like to ignore is that the body doesn’t need high levels of insulin to store dietary fat as body fat
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thanks to an enzyme called acylation stimulating protein. 64 This is why you can’t just eat as much dietary fat as you want and lose weight. And it’s why research has shown that separating carbs and fats doesn’t affect weight loss (eating carbs and fats together or separately doesn’t change anything). 65 Now, chances are this is news to you and you’re not sure what to think. Every month, some new article blows up all over the Internet extolling the almost magical fat-loss powers of low-carb dieting, usually referencing one study or another to back up its claims. It all seems very convincing. Well, there are about 20 studies that low-carb proponents bandy about as definitive proof of the superiority of low-carb dieting for weight loss. If you simply read the abstracts of some of these studies, low-carb dieting definitely seems more effective: “Compared with a low-fat diet, a low-carbohydrate diet program had better participant retention and greater weight loss. During active weight loss, serum triglyceride levels decreased more and high-density lipoprotein cholesterol level increased more with the low-carbohydrate diet than with the low-fat diet.” 66 “This study shows a clear benefit of a VLCK [very-low-carbohydrate ketogenic] over LF [low-fat] diet for short-term body weight and fat loss, especially in men. A preferential loss of fat in the trunk region with a VLCK diet is novel and potentially clinically significant but requires further validation. These data provide additional support for the concept of metabolic advantage with diets representing extremes in macronutrient distribution.” 67 “Severely obese subjects with a high prevalence of diabetes or the metabolic syndrome lost more weight during six months on a carbohydrate-restricted diet than on a calorie- and fat-restricted diet, with a relative improvement in insulin sensitivity and triglyceride levels, even after adjustment for the amount of weight lost.” 68 Well, this type of glib “abstract surfing” is what many low-carbers base their theories and beliefs on, but there’s a big problem with many of these studies, and it has to do with protein intake. The problem is the low-carb diets in these studies invariably contained more protein than the low-fat diets. Yes, one for one…without fail.
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  • Winter '17
  • Santos O'Neill Garcia
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