May 27, 2016

Episode 197, Carbohydrate Insulin Hypothesis

42 minutes

Intro (0:00)

News and Views (1:18)

Stacy has jet-lag

She had an amazing time

Matt posted on Instagram for Stacy

Stacy was truly able to disconnect while away and it was so amazing

Stacy is hoping she can stay a little bit in that mental vacation mode forever

How Sarah manages her social media time

Weight Loss Research Continued (12:40)

This week's show will focus on another study that has been fairly controversial

This study was designed to be the best controlled study to finally test the carbohydrate insulin hypothesis of obesity

The flaw in the food journaling that is used in many studies

The idea of the study is that eating a lot of simple carbohydrates increases insulin, which increases fat storage and slows down your metabolism

The idea is that low carb and keto diets work is in the absence of carbohydrates our insulin drops and we turn on all this fat burning machinery - we become "fat adapted"

How the study was structured to test this

The results from the study

The goal of sustainable weight loss is to preserve your lean body mass because your muscle mass is what keeps your fat burning up

The ketogenic diet in this study did the exact opposite of what peoples goals are when losing weight

This study bust a myth that has been around for several decades

This is in tandem with other studies that show that the same number of calories on a low carb diet are more satiating than a standard american diet, which is the reason why Sarah thinks people lose weight on the Paleo diet - we are focusing on the most nutrient-dense and satiating foods in a balanced way to how we are eating

This study is not saying that low carb diets don't work for losing weight, they are saying that you might do better with a different approach

They are saying that the reason why a low carb diet or keto diet helps with weight loss is because of the focus on more satiating calories and this natural energy deficit that occurs

Sarah's reflection on when she was on a low carb diet

Framing the discussion around the healthiest way to lose weight - the importance of avoiding nutrient deficits when working towards a sustainable approach

The bottom line is that we need to have a caloric deficit, an energy deficit, to lose weight - this is different than saying that weight loss is about calories in and calories out

The flaws with "portion control" and calorie counting

The benefits of focusing on nutrient dense foods

An article on a Biggest Loser contestant who was given weight loss drugs to aid in their results

Stacy is happy to be back home and hopes to share a blog post soon on her journey and how she navigated food in Europe

Thank you for listening!

Outro (41:57)

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