Train to Win, Eat to Lose

A Health and Fitness Blog

Dispatching Another Low Carb Mis-truth

One common mis-truth that I hear in regard to switching to a low carbohydrate diet is that it will cause you to suffer from a lack of energy.  This actually came up recently in a consultation I had with a new client.

The truth is that low carb diets bring about many fantastic changes, and one of those changes is having MORE energy.  It is true that if you rapidly switch from a high carbohydrate diet (150 grams or more per day) to a low carbohydrate diet (60 grams or less per day) your body may go through a temporary adjustment period where you feel like your energy is low.  This is due to the fact that your body is switching from using sugar for energy, to using fat and ketone bodies ( ketone bodies are a by-product of the fatty acids  that are broken down for energy) for energy.  The human body is actually extremely efficient at using fat and ketone bodies for energy.

Here is a great excerpt from Gary Taubes’ phenomenal book, Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control, and Disease:

“Though glucose is a primary fuel for the brain, it is not, however, the only fuel, and dietary carbohydrates are not the only source of that glucose.  If the diet includes less than 130 grams of carbohydrates, the liver increases the synthesis of molecules called ketone bodies, and these supply the necessary fuel for the brain and the central nervous system.  If the diet includes no carbohydrates at all, ketone bodies supply three-quarters of the energy to the brain.  The rest comes from glucose synthesized from the amino acids in protein, either from the diet or from the breakdown of muscle, and from a compound called glycerol that is released when triglycerides in the fat tissue are broken down into their component fatty acids.”

Bottom line?  If you want to have more energy, and a myriad of other benefits including better sleep, the reduction of body fat, lower triglycerides, and normalized blood pressure and blood sugar levels…it’s time to switch to a low carbohydrate diet.

February 19, 2010 Posted by | Nutrition | , , , , | Leave a comment

Cholesterol Is Your Friend

Recently, I have been giving dietary advice to a friend who came to me with questions on how he could lose body fat.  During this time quite a few questions were asked, including: “What can I eat to help safely promote the manufacturing of testosterone?”  I absolutely love this question because the answer brings us back to the topic of America’s most demonized nutrient: Cholesterol!

Cholesterol is a precursor to testosterone (as well as all steroid hormones).  So the answer to my friend’s question is to eat food that has a higher cholesterol content.  This is further reason to NOT AVOID eating food that is high in cholesterol and fat. Yes, that means eat those eggs (yes, the yolk too)!

My friend’s question also got me to dig a little deeper and what I found (thanks to my friend Eugene Thong and his phenomenal blog Eugenization) was this study Surprise – Cholesterol May Actually Pose Benefits, Study Shows (this study came out two years ago so I am admittedly way behind in being aware of it): “At the conclusion of the study, the researchers found that there was a significant association of dietary cholesterol and change in strength. In general, those with higher cholesterol intake also had the highest muscle strength gain.”  This makes perfect sense since testosterone is key to the repair of muscle tissue.

Let me reassure you that eating cholesterol DOES NOT increase blood cholesterol.  In fact, cholesterol is an essential nutrient.  If you want to learn more about cholesterol and all it’s benefits (and in process debunk all the myths you have come to hear about it) I highly recommend you visit the Cholesterol-And-Health website.

February 16, 2010 Posted by | Fat Loss, Nutrition, Strength Training | , , , | Leave a comment