Macro-nutrients and Fat Loss

[suntom]

Hello everybody. I have a more technical question to ask and I'm hoping somebody can help me understand this.

I often though that adding protein and fat to the diet help fat loss because of the way in which they slow the rate in which glucose floods your bloodstream and hence reduces the insulin response. I realize now that this is a little simplistic.

I'm clearly a slow learner. My question surrounds the combination of Protein /Fat/Carbohydrates in aiding fat loss. I now know that this is what is referred to as macro ratios. (told you I'm slow).

So here it is, my question:::: Why does restricting a combination of fats/protein/ or carbohydrates affect a persons ability to lose weight?
I have the theory that if you restrict fat or protein or carbs your cortisol levels raise because your body is stressed from not receiving vital nutrients it needs. This then leads to weight gain, especially around the middle. Or, there are certain hormones which kick into affect when eating protein and fats as well as carbs which is vital to burning fat. I know all about carbs but I'm wondering what the scientific reason for this combination is and how is it vital to weight loss?

Does anyone know?

Thanks. I'm really looking forward to hearing from someone on this?

 

[Trusylver]

High insulin basically has an effect of signalling the body to store fat. A high carb diet spikes insulin.

there are a lot of studies out there but if you would like to read a few here is a list of some of the studies

https://www.reddit.com/r/keto/comments/2fd1u6/science_low_carb_vs_low_fat_weight_loss_studies/

Carbs as such are not an essential macro

http://ajcn.nutrition.org/content/75/5/951.2.full

A ketogenic diet is any diet that causes ketones to be produced by the liver, shifting the body’s metabolism away from glucose towards fat utilization. Typically on a moderate to high carb diet, the body will prefer glucose for fuel (usually from dietary carbs), but by restricting carbs, the body will prefer fat for fuel. By inducing ketosis, a series of adaptations will take place.

Ketosis is also an effective way to control your blood sugar. When you eat something high in carbohydrates, your body produces insulin to get rid of all the sugar in your blood. But since there is already carbs to be used for fuel, your body will be storing fat cells and not releasing any to be burned. So by reducing carbs and being in ketosis, your insulin levels will be regulated at a lower level, and your body will want to access your body fat for fuel instead. In most cases this means impressive weight-loss!

With controlled blood sugar levels, you will experience less hunger and cravings. Paired with an adequate protein and moderate fat intake, you will feel both satisfied and satiated by the diet.

Another Link

http://www.abc.net.au/catalyst/stories/4127938.htm

 

[MrNiceGuy1]

You’re certainly not a slow learner, suntom, especially since you’re quick to acknowledge that there’s far more behind the science of weight-loss than simply increasing protein and fat intake.

Due to their composition and structure, both protein and fat take longer to be broken down by the body than carbohydrates, therefore increasing satiation after consuming a meal that is high in both.

Furthermore, since neither fat nor protein contain sugar, less insulin needs to be secreted, resulting in less of a spike, so I wholly understand your current way of thought. However, although it does have its uses, excessive levels of saturated fat are simply stored over muscles and around internal organs.

As such, increased storage of fat can affect the ability of the body’s cells to utilise insulin as the ‘key to unlocking the door’. Therefore, more insulin needs to be produced, allowing the door to be unlocked. The gradually increasing side effect of insulin secretion means that the body’s cells become less receptive to it, eventually leading to conditions such as insulin resistance and type II diabetes, as it becomes harder for the glucose to enter the cells.

If you suffer from either, do you ever wonder why you feel so lacklustre?

The reason is, you have such energy rich blood circulating throughout your bloodstream because it cannot penetrate the cells, whilst gradually causing damage to your internal organs, as certain tissues lack the ability to alter how much glucose they’re able to absorb from the blood.

Much like cortisol, insulin is a hormone and excessive amounts have a detrimental effect upon the body. As I’ve said, suntom, you’re certainly not slow to understand at all.

How do you remedy the excessive amounts of glucose in the bloodstream and fat covering muscles?

The answer is through regular exercise, as it increases the uptake of glucose and fat into the muscle cells to be utilised as energy, thus increasing one’s sensitivity to insulin. The more frequent and vigorous the level of exercise (especially cardiovascular), the greater the uptake of glucose/fat and increase in insulin sensitivity.
In addition to gradually increasing levels of cardiovascular fitness, the greatest side effect of such an activity is one of weight loss, provided that the individual isn’t exceeding their recommended daily calorific intake (research BMR calculators).

The art of weight loss is a science but it’s not rocket science, so long as one is adhering towards a healthy diet that doesn’t include excessive consumption of un-refined carbohydrates and saturated fats, since both will contribute towards one’s inability to lose weight successfully.

As I’ve said, suntom, I think that you’ve under-estimated your current level of understanding, based upon the questions that you’ve asked. You’re questioning the recommended advice on diets that are high in protein and fat.

You know more than you think.

 

[suntom]

Thanks for the reply. Excellent detail too.
I really struggle with weight loss. Six months ago I gained 10kg and it just won't budge. It seemed to go on very suddenly.

Now when I work (I'm a general labouror), I am lifting heavy items and moving for 8 hours a day. It's hard work and must burn up allot of calories. I'm soaked in sweat 6 days a week.

However, I have not dropped a pound. As a man I'm gaining more breast tissue and every day look more like a woman. My stomach seems to get bigger despite eating vegetables and sometimes protein. I have about two or three medium sized potatos a day and the rest is greens. I need the carbs for energy because my job is physically demanding. But still, I don't drop a pound which is why I now look at fats and proteins., I feel there would have to be something more than just their affect on insulin to be useful. Does a protein / carbohydrate combination release certain hormones, balance others, etc,, which help burn fat? Given what I do and the healthy diet I eat I should lose at least one kilo every couple of days but instead I just get podgier.

I think it could have something to do with my adrenal profile. I often have trouble sleeping and always have difficulty concentrating. Cutting out carbs makes me gain more weight and carbs only seems to be getting me nowhere. So I'm now here thinking that the old argument of a 'balanced diet' has something behind it. Carbs / Protein / Fat. About one year ago I started to lose weight as I should be and can't figure out why. I think may have accidentally hit upon the optimum ratio of macronutrients for myself and hence the reason why I started burning fat again.

I don't believe the low carb myth. I will work for a short time but if you have any stress in your life at all then it just won't work. Cutting carbs definitely raises cortisol levels in your body and that makes me very insulin resistant. I know this from experience.

Just to reiterate, I'm trying to find out the scientific reasons (beyond insulin) why these macronutrients work together. I know I read it somewhere ,something to do with eating protein with carb has some affect on your hormones, which is positive for weight loss. I agree with your explanation about insulin though, it's very true what you say. I'm a very healthy eater so I shouldn't be gaining weight at all and I should certainly lose it faster than I do.

 

[MrNiceGuy1]

Although your profession appears to be physically demanding, have you researched BMR calculators, allowing you to gain a greater understanding of how many calories you should be consuming on a daily basis, based upon your current level of activity, whilst also studying the glycemic indexes of food sources?

If you've not, I'd recommend that you do, since 3 potatoes (presumably baked) are incredibly calorific, due to their high glycemic index rating (the effect upon blood sugar). Despite containing decent amounts of fibre (skin), their consumption raises your blood sugar levels dramatically, even higher than fruits and certain varieties of white pasta.

Take a glance at a GI table and you'll be surprised at the rating of certain foods that you consider to be healthy.

In order to ensure that you maintain adequate testosterone levels, you have to ensure that your protein intake accounts for at least 1g for each pound of body weight you may currently possess, since it's a hormone that relies upon the presence amino acids, derived from protein, to ensure its continued production. The lack of protein in the body reduces the amount of testosterone that can be produced from cholesterol.

Although your job may be physically demanding, do you take any exercise outside of it, in order to reduce the levels of stress that you consider to be detrimental to the vicious circle that you appear to find yourself in?

If not, make a start, as it's a step towards wrestling back control of your mental and physical well-being, sun-tom. If you don't currently exercise outside of work, start with something as simple as a run-walk strategy, for example, as it'll help to reduce your level of stress (you'll be surprised at how quickly your cardiovascular fitness improves). Consider it a little 'you' time, forgetting life's worries and strains, returning home feeling energised. The runner's high truly is an infectious feeling.

As for the weight loss success you'd enjoyed a year ago, think back to the dietary changes that allowed you to begin shedding the pounds, using them as a guide towards beginning to drop the weight again, whilst obtaining a sense of perspective.

The excess weight wasn't gained overnight, so it's not going to be lost overnight, either (perspective). Once that fact is accepted, the journey towards the 'end-goal' becomes a little easier, as there's less pressure. A weekly weight-loss of 2-4lbs, for example, is nothing to be ashamed of as it's both acceptable and manageable.

Whilst they may be motivational, don't concern yourself with attempting to achieve the results witnessed on Biggest Loser programmes, for example, since the contestants are all under the constant supervision and coaching of exercise and medical professionals. To that end, what happens when the contestants return home and have to do it for themselves?

They invariably produce weekly weight-loss results of between 3-4lbs en-route to the final, meaning that they're no different to anyone else when left to their own devices, in spite of the knowledge that may have been armed with.

 

[suntom]

Just so you know it seems that this is in fact an adrenal issue. I've noticed that if I can get from 8-10 hours sleep and eat carbs before going to bed (even better a meal of carbs / fat/ protein) then I can lose about one kilo a day if I'm doing allot of physical work.

I asked this question because I'm interested in the relationship between the three macro nutrients and how they interact to be the optimum nutritional input for your body. By restricting nutrients I gather your body enters a state of stress and your cortisol levels rise and this leads to weight gain. Real body builders constantly battle the rise in cortisol because of the added stress they impose on themselves through lifting weights. So buy getting everything the body needs for repair, getting enough sleep, and eating regularly, they manage to keep cortisol lower. By keeping cortisol at an optimum level they are able to raise insulin levels to higher than normal which speeds up recovery and enables them to build mass (in the form of muscle) allot faster. The best way to raise insulin is to have a carb and protein drink (not carb alone as most people think as this has a short term affect) which sustains high insulin levels over time. Allot of people with argue with this so I would urge those people to read what really causes type 2 diabetes and why looking at lowering insulin does not what you are doing. The small regular meals are designed to lower the inflammatory response which raises cortisol. And that is an example of how the interaction of two macro-nutrients helps your body repair and burn calories.

So I think what I stumbled upon was something like this. I was eating all three macro nutrients and was getting enough sleep. This miraculously helped me repair (at lower cortisol levels) and thus burn calories which is why I lost so much weight in a short time. The resting is vital, I can't stress that enough.

Unfortunately the old calories in calories out argument does not work if you can't keep your cortisol levels in check, which is why optimum nutrition is so important (the three macros at least).

Re-discovering this has been quiet empowering.