Nutr Res. 2009 Apr;29(4):262-8.
Carbohydrate restriction (with or without additional dietary cholesterol provided by eggs) reduces insulin resistance and plasma leptin without modifying appetite hormones in adult men.
Ratliff J, Mutungi G, Puglisi MJ, Volek JS, Fernandez ML.
Department of Nutritional Sciences, University of Connecticut, Storrs, CT 06269, USA.
Abstract
Carbohydrate-restricted diets (CRDs) have been shown to reduce body weight, whereas whole egg intake has been associated with increased satiety. The purpose of this study was to evaluate the effects of additional dietary cholesterol and protein provided by whole eggs while following a CRD on insulin resistance and appetite hormones. Using a randomized blind parallel design, subjects were allocated to an egg (640 mg/d additional dietary cholesterol) or placebo (0 mg/d additional dietary cholesterol) group for 12 weeks while following a CRD. There were significant reductions in fasting insulin (P < .025) and fasting leptin concentrations (P < .01) for both groups, which were correlated with the reductions in body weight and body fat (P < .05 and P < .01, respectively). Both groups reduced insulin resistance as measured by the homeostatic model assessment of insulin resistance (P < .025). There was a significant decrease in serum glucose levels observed after the intervention. We did not observe the expected increases in plasma ghrelin levels associated with weight loss, suggesting a mechanism by which subjects do not increase appetite with CRD. To confirm these results, the subjective measures of satiety using visual analog scale showed that both groups felt more "full" (P < .05), "satisfied" (P < .001), and "wanted to eat less" (P < .001) after the intervention. These results indicate that inclusion of eggs in the diet (additional dietary cholesterol) did not modify the multiple beneficial effects of CRD on insulin resistance and appetite hormones.
Wednesday, November 17, 2010
Water before a meal can aid weight loss
http://www.medicaldaily.com/news/20100824/1367/water-before-a-meal-can-aid-weight-loss.htm
Gulping down a couple of glasses of water before eating a meal could be a simple and sure way of losing weight, a new research conducted in the United States suggests.
The study, presented at the annual meeting of the American Chemical Society in Boston, says that drinking glasses of water before each meal could work better than diet pills among middle-aged and older adults.
The researchers divided two groups of overweight and obese men and women aged between 55 and 75 into two groups with one being asked to follow a low-fat diet and another taking the same diet, but with two cups of water before each meal.
After 12 weeks of the routine, it was found that those who drank two cups of water before each meal consumed less calories and lost more weight than those who did not drink the water.
The study suggested that those who drank two glasses of water before each meal lost about 15.5 pounds compared to 11 pounds in the case of those who did not drink water prior to meals. An earlier research had suggested that drinking water before meals also reduced a person's calorie intake by between 75 to 90 calories per meal.
The study, piloted by Brenda Davy, associate professor in the department of human nutrition, foods and exercise at Virginia Tech, left one key question unanswered. It wasn't sure if water drinkers tended to compensate by eating more through the rest of the day after 12 weeks of dieting.
Another important factor that came out from the research is that people who continued to follow the diet pattern and drank water before each meal managed to keep the extra pounds off but continued to lose additional weight on average.
Prior research has shown that drinking water before meals does not work well for those aged between 18 and 35. So, this research will only benefit the middle-aged in whom the stomach takes longer to empty. This is probably why they feel full and less hungry if they take a couple of glasses of water.
Gulping down a couple of glasses of water before eating a meal could be a simple and sure way of losing weight, a new research conducted in the United States suggests.
The study, presented at the annual meeting of the American Chemical Society in Boston, says that drinking glasses of water before each meal could work better than diet pills among middle-aged and older adults.
The researchers divided two groups of overweight and obese men and women aged between 55 and 75 into two groups with one being asked to follow a low-fat diet and another taking the same diet, but with two cups of water before each meal.
After 12 weeks of the routine, it was found that those who drank two cups of water before each meal consumed less calories and lost more weight than those who did not drink the water.
The study suggested that those who drank two glasses of water before each meal lost about 15.5 pounds compared to 11 pounds in the case of those who did not drink water prior to meals. An earlier research had suggested that drinking water before meals also reduced a person's calorie intake by between 75 to 90 calories per meal.
The study, piloted by Brenda Davy, associate professor in the department of human nutrition, foods and exercise at Virginia Tech, left one key question unanswered. It wasn't sure if water drinkers tended to compensate by eating more through the rest of the day after 12 weeks of dieting.
Another important factor that came out from the research is that people who continued to follow the diet pattern and drank water before each meal managed to keep the extra pounds off but continued to lose additional weight on average.
Prior research has shown that drinking water before meals does not work well for those aged between 18 and 35. So, this research will only benefit the middle-aged in whom the stomach takes longer to empty. This is probably why they feel full and less hungry if they take a couple of glasses of water.
Tuesday, November 16, 2010
Modified Atkins diet brought back the joy of life to a developmentally severely disabled youth
Duodecim. 2010;126(5):557-60.
[Modified Atkins diet brought back the joy of life to a developmentally severely disabled youth]
[Article in Finnish]
Arvio M, Kuisma L, Pöntinen M.
Päijät-Hämeen keskussairaala, neurologian ja sisätautien klinikat, Keskussairaalankatu 7, 15850 Lahti.
Abstract
Ketogenic diet is worth considering for persons with refractory epilepsy who cannot be helped with conventional means, for instance patients receiving gavage feeding are an ideal target group but patients eating normally have to adapt themselves to an unbalanced and fat-rich diet. We describe a developmentally severely disabled man, whose epilepsy settled, autistic features were alleviated, behavioral problems disappeared and whose weight and blood lipid and glucose values have remained normal for one year during a modified Atkins diet.
[Modified Atkins diet brought back the joy of life to a developmentally severely disabled youth]
[Article in Finnish]
Arvio M, Kuisma L, Pöntinen M.
Päijät-Hämeen keskussairaala, neurologian ja sisätautien klinikat, Keskussairaalankatu 7, 15850 Lahti.
Abstract
Ketogenic diet is worth considering for persons with refractory epilepsy who cannot be helped with conventional means, for instance patients receiving gavage feeding are an ideal target group but patients eating normally have to adapt themselves to an unbalanced and fat-rich diet. We describe a developmentally severely disabled man, whose epilepsy settled, autistic features were alleviated, behavioral problems disappeared and whose weight and blood lipid and glucose values have remained normal for one year during a modified Atkins diet.
Increased adipose tissue lipolysis after a 2-week high-fat diet in sedentary overweight/obese men.
Metabolism. 2010 Oct 30. [Epub ahead of print]
Increased adipose tissue lipolysis after a 2-week high-fat diet in sedentary overweight/obese men.
Howe HR 3rd, Heidal K, Choi MD, Kraus RM, Boyle K, Hickner RC.
Department of Biology, East Carolina University, Greenville, NC 27858, USA.
Abstract
The purpose of this study was to determine if a high-fat diet would result in a higher lipolytic rate in subcutaneous adipose tissue than a lower-fat diet in sedentary nonlean men. Six participants (healthy males; 18-40 years old; body mass index, 25-37 kg/m(2)) underwent 2 weeks on a high-fat or well-balanced diet of similar energy content (approximately 6695 kJ) in randomized order with a 10-day washout period between diets. Subcutaneous abdominal adipose tissue lipolysis was determined over the course of a day using microdialysis after both 2-week diet sessions. Average interstitial glycerol concentrations (index of lipolysis) as determined using microdialysis were higher after the high-fat diet (210.8 ± 27.9 μmol/L) than after a well-balanced diet (175.6 ± 23.3 μmol/L; P = .026). There was no difference in adipose tissue microvascular blood flow as determined using the microdialysis ethanol technique. These results demonstrate that healthy nonlean men who diet on the high-fat plan have a higher lipolytic rate in subcutaneous abdominal adipose tissue than when they diet on a well-balanced diet plan. This higher rate of lipolysis may result in a higher rate of fat mass loss on the high-fat diet; however, it remains to be determined if this higher lipolytic rate in men on the high-fat diet results in a more rapid net loss of triglyceride from the abdominal adipose depots, or if the higher lipolytic rate is counteracted by an increased rate of lipid storage.
Increased adipose tissue lipolysis after a 2-week high-fat diet in sedentary overweight/obese men.
Howe HR 3rd, Heidal K, Choi MD, Kraus RM, Boyle K, Hickner RC.
Department of Biology, East Carolina University, Greenville, NC 27858, USA.
Abstract
The purpose of this study was to determine if a high-fat diet would result in a higher lipolytic rate in subcutaneous adipose tissue than a lower-fat diet in sedentary nonlean men. Six participants (healthy males; 18-40 years old; body mass index, 25-37 kg/m(2)) underwent 2 weeks on a high-fat or well-balanced diet of similar energy content (approximately 6695 kJ) in randomized order with a 10-day washout period between diets. Subcutaneous abdominal adipose tissue lipolysis was determined over the course of a day using microdialysis after both 2-week diet sessions. Average interstitial glycerol concentrations (index of lipolysis) as determined using microdialysis were higher after the high-fat diet (210.8 ± 27.9 μmol/L) than after a well-balanced diet (175.6 ± 23.3 μmol/L; P = .026). There was no difference in adipose tissue microvascular blood flow as determined using the microdialysis ethanol technique. These results demonstrate that healthy nonlean men who diet on the high-fat plan have a higher lipolytic rate in subcutaneous abdominal adipose tissue than when they diet on a well-balanced diet plan. This higher rate of lipolysis may result in a higher rate of fat mass loss on the high-fat diet; however, it remains to be determined if this higher lipolytic rate in men on the high-fat diet results in a more rapid net loss of triglyceride from the abdominal adipose depots, or if the higher lipolytic rate is counteracted by an increased rate of lipid storage.
Short term effects of a low-carbohydrate diet in overweight and obese subjects with low HDL-C levels.
BMC Endocr Disord. 2010 Nov 9;10(1):18. [Epub ahead of print]
Short term effects of a low-carbohydrate diet in overweight and obese subjects with low HDL-C levels.
Can AS, Uysal C, Palaoglu KE.
Abstract
ABSTRACT:
BACKGROUND: The aim of this study was to evaluate short-term effects of a low-carbohydrate diet in overweight and obese subjects with low HDL-C levels.
METHODS: Overweight (BMI between 25-30 kg/m2) or obese (BMI over 30 kg/m2) subjects with low HDL-C levels (men with HDL-C<1.03, women <1.29 mmol/l) were invited to the study. A 1400 kcal 75-gram carbohydrate (CHO) diet was given to women and an 1800 kcal 100-gram CHO diet was given to men for four weeks. The distribution of daily energy of the prescribed diet was 21-22% from CHO, 26-29% from protein and 49-53% from fat. Subjects completed a three-day dietary intake record before each visit. Anthropometric indices, body fat ratio, blood lipids, glucose and insulin were measured. Baseline and week-four results were compared with a Wilcoxon signed ranks test.
RESULTS: Twenty-five women and 18 men participated. Basal median LDL-C level of men was 3.11 and basal median LDL-C level of women was 3.00 mmol/l. After four weeks of a low-carbohydrate diet, the median energy intake decreased from 1901 to 1307 kcal/day, daily energy from carbohydrate from 55% to 33%, body weight from 87.7 to 83.0 kg and HDL-C increased from 0.83 to 0.96 mmol/l in men (p<0.002, for all). After four weeks of a low-carbohydrate diet, the median energy intake tended to decrease (from 1463 to 1243 kcal, p=0.052), daily energy from carbohydrate decreased from 53% to 30% (p<0.001) and body weight decreased from 73.2 to 70.8 kg (p<0.001) in women, but HDL-C did not significantly change (from 1.03 to 1.01 mmol/l, p=0.165). There were significant decreases in body mass index, waist circumference, body fat ratio, systolic blood pressure, total cholesterol, triglyceride and insulin levels in all subjects.
CONCLUSIONS: HDL-C levels increased significantly with energy restriction, carbohydrate restriction and weight loss in men. HDL-C levels didn't change in women in whom there was no significant energy restriction but a significant carbohydrate restriction and a relatively small but significant weight loss. Our results suggest that both energy and carbohydrate restriction should be considered in overweight and obese subjects with low HDL-C levels, especially when LDL-C levels are not elevated.
Short term effects of a low-carbohydrate diet in overweight and obese subjects with low HDL-C levels.
Can AS, Uysal C, Palaoglu KE.
Abstract
ABSTRACT:
BACKGROUND: The aim of this study was to evaluate short-term effects of a low-carbohydrate diet in overweight and obese subjects with low HDL-C levels.
METHODS: Overweight (BMI between 25-30 kg/m2) or obese (BMI over 30 kg/m2) subjects with low HDL-C levels (men with HDL-C<1.03, women <1.29 mmol/l) were invited to the study. A 1400 kcal 75-gram carbohydrate (CHO) diet was given to women and an 1800 kcal 100-gram CHO diet was given to men for four weeks. The distribution of daily energy of the prescribed diet was 21-22% from CHO, 26-29% from protein and 49-53% from fat. Subjects completed a three-day dietary intake record before each visit. Anthropometric indices, body fat ratio, blood lipids, glucose and insulin were measured. Baseline and week-four results were compared with a Wilcoxon signed ranks test.
RESULTS: Twenty-five women and 18 men participated. Basal median LDL-C level of men was 3.11 and basal median LDL-C level of women was 3.00 mmol/l. After four weeks of a low-carbohydrate diet, the median energy intake decreased from 1901 to 1307 kcal/day, daily energy from carbohydrate from 55% to 33%, body weight from 87.7 to 83.0 kg and HDL-C increased from 0.83 to 0.96 mmol/l in men (p<0.002, for all). After four weeks of a low-carbohydrate diet, the median energy intake tended to decrease (from 1463 to 1243 kcal, p=0.052), daily energy from carbohydrate decreased from 53% to 30% (p<0.001) and body weight decreased from 73.2 to 70.8 kg (p<0.001) in women, but HDL-C did not significantly change (from 1.03 to 1.01 mmol/l, p=0.165). There were significant decreases in body mass index, waist circumference, body fat ratio, systolic blood pressure, total cholesterol, triglyceride and insulin levels in all subjects.
CONCLUSIONS: HDL-C levels increased significantly with energy restriction, carbohydrate restriction and weight loss in men. HDL-C levels didn't change in women in whom there was no significant energy restriction but a significant carbohydrate restriction and a relatively small but significant weight loss. Our results suggest that both energy and carbohydrate restriction should be considered in overweight and obese subjects with low HDL-C levels, especially when LDL-C levels are not elevated.
Hydroxycut(®) (herbal weight loss supplement) induced hepatotoxicity: a case report and review of literature.
Hawaii Med J. 2010 Aug;69(8):188-90.
Hydroxycut(®) (herbal weight loss supplement) induced hepatotoxicity: a case report and review of literature.
Sharma T, Wong L, Tsai N, Wong RD.
Hawaii Medical Center-East: Liver Center, Honolulu, HI 96817, USA. tsharma@hawaiimedcen.com
Abstract
Use of supplement and alternative drugs continues to thrive and is becoming an increasing cause of concern since many of these substances may have unexpected or unexplained medical consequences. We present below the first reported case of hepatotoxicity from Hydroxycut(®) in Hawaii.
Hawaii Medical Journal Copyright 2010.
Hydroxycut(®) (herbal weight loss supplement) induced hepatotoxicity: a case report and review of literature.
Sharma T, Wong L, Tsai N, Wong RD.
Hawaii Medical Center-East: Liver Center, Honolulu, HI 96817, USA. tsharma@hawaiimedcen.com
Abstract
Use of supplement and alternative drugs continues to thrive and is becoming an increasing cause of concern since many of these substances may have unexpected or unexplained medical consequences. We present below the first reported case of hepatotoxicity from Hydroxycut(®) in Hawaii.
Hawaii Medical Journal Copyright 2010.
Wednesday, November 10, 2010
Beneficial effects of ketogenic diet in obese diabetic subjects.
Mol Cell Biochem. 2007 Aug;302(1-2):249-56. Epub 2007 Apr 20.
Beneficial effects of ketogenic diet in obese diabetic subjects.
Dashti HM, Mathew TC, Khadada M, Al-Mousawi M, Talib H, Asfar SK, Behbahani AI, Al-Zaid NS.
Department of Surgery, Faculty of Medicine, Kuwait University, PO Box 24923, 13110 Safat, Kuwait. info@drdashti.com
Abstract
OBJECTIVE: Obesity is closely linked to the incidence of type II diabetes. It is found that effective management of body weight and changes to nutritional habits especially with regard to the carbohydrate content and glycemic index of the diet have beneficial effects in obese subjects with glucose intolerance. Previously we have shown that ketogenic diet is quite effective in reducing body weight. Furthermore, it favorably alters the cardiac risk factors even in hyperlipidemic obese subjects. In this study the effect of ketogenic diet in obese subjects with high blood glucose level is compared to those with normal blood glucose level for a period of 56 weeks.
MATERIALS AND METHODS: A total of 64 healthy obese subjects with body mass index (BMI) greater than 30, having high blood glucose level and those subjects with normal blood glucose level were selected in this study. The body weight, body mass index, blood glucose level, total cholesterol, LDL-cholesterol, HDL-cholesterol, triglycerides, urea and creatinine were determined before and at 8, 16, 24, 48, and 56 weeks after the administration of the ketogenic diet.
RESULTS: The body weight, body mass index, the level of blood glucose, total cholesterol, LDL-cholesterol, triglycerides, and urea showed a significant decrease from week 1 to week 56 (P < 0.0001), whereas the level of HDL-cholesterol increased significantly (P < 0.0001). Interestingly these changes were more significant in subjects with high blood glucose level as compared to those with normal blood glucose level. The changes in the level of creatinine were not statistically significant.
CONCLUSION: This study shows the beneficial effects of ketogenic diet in obese diabetic subjects following its long-term administration. Furthermore, it demonstrates that in addition to its therapeutic value, low carbohydrate diet is safe to use for a longer period of time in obese diabetic subjects.
Beneficial effects of ketogenic diet in obese diabetic subjects.
Dashti HM, Mathew TC, Khadada M, Al-Mousawi M, Talib H, Asfar SK, Behbahani AI, Al-Zaid NS.
Department of Surgery, Faculty of Medicine, Kuwait University, PO Box 24923, 13110 Safat, Kuwait. info@drdashti.com
Abstract
OBJECTIVE: Obesity is closely linked to the incidence of type II diabetes. It is found that effective management of body weight and changes to nutritional habits especially with regard to the carbohydrate content and glycemic index of the diet have beneficial effects in obese subjects with glucose intolerance. Previously we have shown that ketogenic diet is quite effective in reducing body weight. Furthermore, it favorably alters the cardiac risk factors even in hyperlipidemic obese subjects. In this study the effect of ketogenic diet in obese subjects with high blood glucose level is compared to those with normal blood glucose level for a period of 56 weeks.
MATERIALS AND METHODS: A total of 64 healthy obese subjects with body mass index (BMI) greater than 30, having high blood glucose level and those subjects with normal blood glucose level were selected in this study. The body weight, body mass index, blood glucose level, total cholesterol, LDL-cholesterol, HDL-cholesterol, triglycerides, urea and creatinine were determined before and at 8, 16, 24, 48, and 56 weeks after the administration of the ketogenic diet.
RESULTS: The body weight, body mass index, the level of blood glucose, total cholesterol, LDL-cholesterol, triglycerides, and urea showed a significant decrease from week 1 to week 56 (P < 0.0001), whereas the level of HDL-cholesterol increased significantly (P < 0.0001). Interestingly these changes were more significant in subjects with high blood glucose level as compared to those with normal blood glucose level. The changes in the level of creatinine were not statistically significant.
CONCLUSION: This study shows the beneficial effects of ketogenic diet in obese diabetic subjects following its long-term administration. Furthermore, it demonstrates that in addition to its therapeutic value, low carbohydrate diet is safe to use for a longer period of time in obese diabetic subjects.
Effect of short-term ketogenic diet on redox status of human blood.
Rejuvenation Res. 2007 Dec;10(4):435-40.
Effect of short-term ketogenic diet on redox status of human blood.
Nazarewicz RR, Ziolkowski W, Vaccaro PS, Ghafourifar P.
Division of Vascular Surgery, Department of Surgery, Davis Heart and Lung Research Institute, The Ohio State University, Columbus, OH 43210, USA.
Abstract
The present study investigated the effect of a ketogenic diet on the blood redox status of healthy female subjects. Twenty healthy females with mean body mass index of 21.45 +/- 2.05 kg/m(2) were provided a low-carbohydrate (55 +/- 6 g; 13% total energy), high-fat (138 +/- 16 g; 74% total energy), calorie-restricted (-465 +/- 115 kcal/d) diet. The followings were tested prior to and after 14 days consumption of the diet: Whole body, body weight and total body fat; blood, complete blood count, red blood cells, white blood cells, hemoglobin, and hematocrit; plasma, 3-beta-hydroxybutyrate, total antioxidative status, and uric acid; red blood cells, total sulfhydryl content, malondialdehyde, superoxide dismutase activity, and catalase activity. After 14 days, weight loss was significant whereas no changes were detected in body fat. No alterations were observed in blood count or morphology. 3-beta-hydroxybutyrate, total antioxidative status, uric acid, and sulfhydryl content were significantly increased. There were no alterations in malondialdehyde, or superoxide dismutase or catalase activity. The present study demonstrates that 14 days of a ketogenic diet elevates blood antioxidative capacity and does not induce oxidative stress in healthy subjects.
Effect of short-term ketogenic diet on redox status of human blood.
Nazarewicz RR, Ziolkowski W, Vaccaro PS, Ghafourifar P.
Division of Vascular Surgery, Department of Surgery, Davis Heart and Lung Research Institute, The Ohio State University, Columbus, OH 43210, USA.
Abstract
The present study investigated the effect of a ketogenic diet on the blood redox status of healthy female subjects. Twenty healthy females with mean body mass index of 21.45 +/- 2.05 kg/m(2) were provided a low-carbohydrate (55 +/- 6 g; 13% total energy), high-fat (138 +/- 16 g; 74% total energy), calorie-restricted (-465 +/- 115 kcal/d) diet. The followings were tested prior to and after 14 days consumption of the diet: Whole body, body weight and total body fat; blood, complete blood count, red blood cells, white blood cells, hemoglobin, and hematocrit; plasma, 3-beta-hydroxybutyrate, total antioxidative status, and uric acid; red blood cells, total sulfhydryl content, malondialdehyde, superoxide dismutase activity, and catalase activity. After 14 days, weight loss was significant whereas no changes were detected in body fat. No alterations were observed in blood count or morphology. 3-beta-hydroxybutyrate, total antioxidative status, uric acid, and sulfhydryl content were significantly increased. There were no alterations in malondialdehyde, or superoxide dismutase or catalase activity. The present study demonstrates that 14 days of a ketogenic diet elevates blood antioxidative capacity and does not induce oxidative stress in healthy subjects.
Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat
The general prescriptions for fat loss is exercise more, and eat less. It’s a simple formula, unfortunately the success rate with this prescription is very low long term, and in order to achieve your fat loss goals you will require more details than simply ‘exercise more, and eat less”. My main focus is to teach you the most effective ways to lose fat, which is why I’m delighted to share with you the following study, which details some of the more effective strategies that can, and should be used to achieve your fat loss goals.
In a recent study from Norway, 16 overweight woman between the age of 20 and 40 took part in a 10 week resistance training program in combination with either a regular diet (Ex) or a low carbohydrate, ketogenic diet (Lc + Ex) to compare the effects on body weight and body composition. The percentage of energy from carbohydrates, fat and protein was 6, 66, and 22 respectively in the (Lc + Ex) group and 41, 33, 17 in the Ex group. No restrictions were made regarding energy content, fat, and protein or fatty acid composition. The only restriction was on carbohydrate intake until ketone bodies were detectable in the urine, to ensure the subjects were in a ketogenic state. Participants were told they can consume unlimited amounts of meats, fish, eggs, cheeses, margarines, butter, and oils. Participants were told to limit their carbohydrate intake to less than 20 grams per day until ketosis is achieved, and then they could add low carbohydrate food at their convenience as long as they maintained ketones in the urine.
All participants have not participated in regular resistance exercise during the previous 6 months. Eight resistance exercise machines were used that trained all the major muscles groups in the body. For the first 5 weeks of the study, all exercises were performed with a weight that was equal to 12 repetition maximum with 3 sets performed for each lower body exercise and one set for upper body exercises. After the initial 5 weeks, the resistance load was increased to 8 repetitions maximum and one additional set added to the upper body exercises. Rest periods between sets throughout the study were approximately 90 seconds.
The results: all subjects in the low-carbohydrate exercise group (Lc + Ex) lost weight (5.6 ± 2.6 kg of fat mass) with no significant change in lean body mass, while the regular diet group (Ex) gained 1.6 ± 1.8 kg of LBM (p = 0.045) with no significant change in fat mass (average loss of 0.6 kg of fat mass). This study proves that resistance exercise can be a valuable tool for fat loss, and in my opinion, due to the fact that resistance training can protect your muscles during a catabolic phase of dieting, it should be a part of everyone’s exercise program. In the future, I will explain why some loss of LBM is to be expected, and some of the negatives associated with that, but with proper planning, LBM loss can be minimized, and even prevented. There was no loss of LBM in this study in either group. Some scare tactics used by some scientists and organizations such as the American Heart Association (AHA) tells us that high protein / low carbohydrate ketogenic diets cause a loss of LBM, and have negative cardiovascular consequences. Obviously these organizations are not worried about our health, or simply choose to ignore the scientific literature that has proven decades ago that ketone bodies are indeed anti-catabolic, and that ketogenic diets is a safe, and effective way of losing weight, promoting non-atherogenic lipid profiles, lowering blood pressure and improving fasting blood glucose levels. Don’t let people sway you from the truth. Science has shown repeatedly that resistance training can protect our vital muscle tissue during time of stressful situation. Science has also shown that calorie restricted diets high in carbohydrates cause a massive loss of lean muscle tissue, and that ketogenic diets have a sparing effect on LBM. The more you restrict your carbohydrate intake, and increase your consumption of healthy fats and essential proteins, the more successful your fat loss efforts will be.
In future blogs I will expand on this study, show you where some of the protocols were suboptimal, and how we can maximize the training and diet strategy to achieve the fastest rate of fat loss, and adding healthy lean muscle at the same time. If you have any questions please contact me at info@workoutsolutions.net
Jabekk PT, et al. Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat. Nutr Metab (Lond). 2010 Mar 2; 7:17.
In a recent study from Norway, 16 overweight woman between the age of 20 and 40 took part in a 10 week resistance training program in combination with either a regular diet (Ex) or a low carbohydrate, ketogenic diet (Lc + Ex) to compare the effects on body weight and body composition. The percentage of energy from carbohydrates, fat and protein was 6, 66, and 22 respectively in the (Lc + Ex) group and 41, 33, 17 in the Ex group. No restrictions were made regarding energy content, fat, and protein or fatty acid composition. The only restriction was on carbohydrate intake until ketone bodies were detectable in the urine, to ensure the subjects were in a ketogenic state. Participants were told they can consume unlimited amounts of meats, fish, eggs, cheeses, margarines, butter, and oils. Participants were told to limit their carbohydrate intake to less than 20 grams per day until ketosis is achieved, and then they could add low carbohydrate food at their convenience as long as they maintained ketones in the urine.
All participants have not participated in regular resistance exercise during the previous 6 months. Eight resistance exercise machines were used that trained all the major muscles groups in the body. For the first 5 weeks of the study, all exercises were performed with a weight that was equal to 12 repetition maximum with 3 sets performed for each lower body exercise and one set for upper body exercises. After the initial 5 weeks, the resistance load was increased to 8 repetitions maximum and one additional set added to the upper body exercises. Rest periods between sets throughout the study were approximately 90 seconds.
The results: all subjects in the low-carbohydrate exercise group (Lc + Ex) lost weight (5.6 ± 2.6 kg of fat mass) with no significant change in lean body mass, while the regular diet group (Ex) gained 1.6 ± 1.8 kg of LBM (p = 0.045) with no significant change in fat mass (average loss of 0.6 kg of fat mass). This study proves that resistance exercise can be a valuable tool for fat loss, and in my opinion, due to the fact that resistance training can protect your muscles during a catabolic phase of dieting, it should be a part of everyone’s exercise program. In the future, I will explain why some loss of LBM is to be expected, and some of the negatives associated with that, but with proper planning, LBM loss can be minimized, and even prevented. There was no loss of LBM in this study in either group. Some scare tactics used by some scientists and organizations such as the American Heart Association (AHA) tells us that high protein / low carbohydrate ketogenic diets cause a loss of LBM, and have negative cardiovascular consequences. Obviously these organizations are not worried about our health, or simply choose to ignore the scientific literature that has proven decades ago that ketone bodies are indeed anti-catabolic, and that ketogenic diets is a safe, and effective way of losing weight, promoting non-atherogenic lipid profiles, lowering blood pressure and improving fasting blood glucose levels. Don’t let people sway you from the truth. Science has shown repeatedly that resistance training can protect our vital muscle tissue during time of stressful situation. Science has also shown that calorie restricted diets high in carbohydrates cause a massive loss of lean muscle tissue, and that ketogenic diets have a sparing effect on LBM. The more you restrict your carbohydrate intake, and increase your consumption of healthy fats and essential proteins, the more successful your fat loss efforts will be.
In future blogs I will expand on this study, show you where some of the protocols were suboptimal, and how we can maximize the training and diet strategy to achieve the fastest rate of fat loss, and adding healthy lean muscle at the same time. If you have any questions please contact me at info@workoutsolutions.net
Jabekk PT, et al. Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat. Nutr Metab (Lond). 2010 Mar 2; 7:17.
Subscribe to:
Posts (Atom)