Document Text Contents
Page 2
The Truth about Carbs
http://natemiyaki.com/freebook/
http://www.archangelink.com
Page 54
Diets supplying 100-150g of carbs (vs. 300-400g) or 30-40% of calories from
carbs (vs. 60-70%), would both be considered relatively low-carb in the research
and have been shown to have a variety of benefits, especially for overweight,
insulin resistant, sedentary populations.
That’s a big difference from 0-20g of carbs or 0-5% of calories from carbs, both
from a statistical perspective and from a practical, functional, realistic, and
sustainable perspective in the real world.
Moderation is where most of the magic lies, although extremes play to our
emotions and are more easily marketed and sold.
Regardless of how low you go in carbs, never forget that total calories still
count.
Ketosis DOES NOT equal fat loss. It equal fat loss, but being in a state of
ketosis itself does not necessarily equal fat loss.
Ketosis is simply an altered physiological state in the human body. All this really
means is that ketosis is a metabolic state that allows the body to continue fueling
itself in the absence of carbohydrates. When carbs are extremely low, glycogen
becomes depleted, the body will use a greater percentage of fatty acids to fuel
the body, and it will use ketones to fuel the brain.
It is simply a shift in fuel dynamics. The body is running on fat metabolism, but
it does not necessarily mean it is going to burn more body fat, although that’s
what you might infer. The other rules of fat loss (a calorie deficit) still apply, not
just the metabolic condition your body is in.
This is what many “new-school” diet designers don’t understand. Despite some
of the metabolic and hormonal advantages of certain macronutrients and
macronutrient ratios, total calories still count.
In low-carb, unlimited fat and protein diets, you can still enter a state of caloric
excess. And even though your body has shifted to burning a greater percentage
of fatty acids as fuel, in caloric excess, it will simply obtain fatty acids and
ketones from the abundance of dietary fat you are taking in.
It will not be forced to tap into internal body fat stores as a reserve fuel. Quite
the opposite is true. The excess calories will be stored as body fat. Your body
Page 55
has mechanisms in place that do not require insulin transport to store dietary fat
as body fat.
Of course, ketosis equal fat loss, as long as calories and the other
macronutrients are controlled and you maintain a relative caloric deficit.
Conversely, you can burn fat and lose weight without being in ketosis. You can
eat a moderate carbohydrate diet, and as long as you remain in a relative calorie
deficit, you will be forced to burn fat.
With some carbs in your diet, you will get better retention of lean muscle mass
and better fuel for your anaerobic strength training sessions. Why? Anaerobic
metabolism runs on glucose. It can’t use ketones.
But that’s another story for another section. For now, let’s sum this one up.
Page 108
Resources
back to top
1. Sports and Exercise Nutrition, Third Edition
McArdle, William et al. Sports and Exercise Nutrition, Third Edition. Baltimore,
MD: Lippincott Williams & Wilkins, 2008.
2. Advanced Nutrition and Human Metabolism
Gropper, Sareen et al. Advanced Nutrition and Human Metabolism, Fifth
Edition. Belmont, CA: Wadsworth, Cengage Learning, 2009.
3. Sport Nutrition, Second Edition
Jeukendrup, Asker. Sport Nutrition, Second Edition. Champaign, Il: Human
Kinetics, Inc. 2010.
4. Maximum Muscle, Minimum Fat
Hofmekler, Ori. Maximum Muscle, Minimum Fat. Berkeley, CA: North Atlantic
Books, 2008.
5. The Alan Aragon Research Review
Aragon, Alan. Alan Aragon’s Research Review.
http://www.amazon.com/gp/product/0781770378/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0781770378&linkCode=as2&tag=natemiyakicom-20&linkId=SXZ2GS6XB3IMEUVT
http://www.amazon.com/gp/product/B006J4TPUC/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B006J4TPUC&linkCode=as2&tag=natemiyakicom-20&linkId=I6CJTWES2DU6RJZW
http://www.amazon.com/gp/product/0736079629/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0736079629&linkCode=as2&tag=natemiyakicom-20&linkId=B35PTSRI6ZUK62Q3
http://www.amazon.com/gp/product/1556436890/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1556436890&linkCode=as2&tag=natemiyakicom-20&linkId=62HBD7LORGZAFA2N
http://www.alanaragon.com/researchreview
Page 109
Table of Contents
The Truth about Carbs
Table of Contents
The Great Carb Debate
The Downside of Mismatched Diets
Your Simple Carb Solution
Focus on the Fat-Loss Fundamentals First
Why Calories Count
Why Macros Matter & Protein Matters Most
Three Factors in Determining Your Ideal Carbohydrate Intake
Low-Carb Diets: Calculations, Strategies, & Set-Up
Ketogenic Diets for Specific Conditions
Several Reasons to Strength Train
How High-Intensity Exercise Changes Everything
The Bigger Sports Nutrition Picture
Carbs & Performance
Carbs & Lean Muscle
Carbs & Natural Hormone Production
Carbs, Mood, & Immunity
Carb-Based Diets: Calculations, Strategies, & Set-Up
The Fat Loss Hierarchy
Type & Timing Tidbits
Tracking Tips & Tools
Get My Books For Free
Thank You
About the Author
Resources
The Truth about Carbs
http://natemiyaki.com/freebook/
http://www.archangelink.com
Page 54
Diets supplying 100-150g of carbs (vs. 300-400g) or 30-40% of calories from
carbs (vs. 60-70%), would both be considered relatively low-carb in the research
and have been shown to have a variety of benefits, especially for overweight,
insulin resistant, sedentary populations.
That’s a big difference from 0-20g of carbs or 0-5% of calories from carbs, both
from a statistical perspective and from a practical, functional, realistic, and
sustainable perspective in the real world.
Moderation is where most of the magic lies, although extremes play to our
emotions and are more easily marketed and sold.
Regardless of how low you go in carbs, never forget that total calories still
count.
Ketosis DOES NOT equal fat loss. It equal fat loss, but being in a state of
ketosis itself does not necessarily equal fat loss.
Ketosis is simply an altered physiological state in the human body. All this really
means is that ketosis is a metabolic state that allows the body to continue fueling
itself in the absence of carbohydrates. When carbs are extremely low, glycogen
becomes depleted, the body will use a greater percentage of fatty acids to fuel
the body, and it will use ketones to fuel the brain.
It is simply a shift in fuel dynamics. The body is running on fat metabolism, but
it does not necessarily mean it is going to burn more body fat, although that’s
what you might infer. The other rules of fat loss (a calorie deficit) still apply, not
just the metabolic condition your body is in.
This is what many “new-school” diet designers don’t understand. Despite some
of the metabolic and hormonal advantages of certain macronutrients and
macronutrient ratios, total calories still count.
In low-carb, unlimited fat and protein diets, you can still enter a state of caloric
excess. And even though your body has shifted to burning a greater percentage
of fatty acids as fuel, in caloric excess, it will simply obtain fatty acids and
ketones from the abundance of dietary fat you are taking in.
It will not be forced to tap into internal body fat stores as a reserve fuel. Quite
the opposite is true. The excess calories will be stored as body fat. Your body
Page 55
has mechanisms in place that do not require insulin transport to store dietary fat
as body fat.
Of course, ketosis equal fat loss, as long as calories and the other
macronutrients are controlled and you maintain a relative caloric deficit.
Conversely, you can burn fat and lose weight without being in ketosis. You can
eat a moderate carbohydrate diet, and as long as you remain in a relative calorie
deficit, you will be forced to burn fat.
With some carbs in your diet, you will get better retention of lean muscle mass
and better fuel for your anaerobic strength training sessions. Why? Anaerobic
metabolism runs on glucose. It can’t use ketones.
But that’s another story for another section. For now, let’s sum this one up.
Page 108
Resources
back to top
1. Sports and Exercise Nutrition, Third Edition
McArdle, William et al. Sports and Exercise Nutrition, Third Edition. Baltimore,
MD: Lippincott Williams & Wilkins, 2008.
2. Advanced Nutrition and Human Metabolism
Gropper, Sareen et al. Advanced Nutrition and Human Metabolism, Fifth
Edition. Belmont, CA: Wadsworth, Cengage Learning, 2009.
3. Sport Nutrition, Second Edition
Jeukendrup, Asker. Sport Nutrition, Second Edition. Champaign, Il: Human
Kinetics, Inc. 2010.
4. Maximum Muscle, Minimum Fat
Hofmekler, Ori. Maximum Muscle, Minimum Fat. Berkeley, CA: North Atlantic
Books, 2008.
5. The Alan Aragon Research Review
Aragon, Alan. Alan Aragon’s Research Review.
http://www.amazon.com/gp/product/0781770378/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0781770378&linkCode=as2&tag=natemiyakicom-20&linkId=SXZ2GS6XB3IMEUVT
http://www.amazon.com/gp/product/B006J4TPUC/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B006J4TPUC&linkCode=as2&tag=natemiyakicom-20&linkId=I6CJTWES2DU6RJZW
http://www.amazon.com/gp/product/0736079629/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0736079629&linkCode=as2&tag=natemiyakicom-20&linkId=B35PTSRI6ZUK62Q3
http://www.amazon.com/gp/product/1556436890/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1556436890&linkCode=as2&tag=natemiyakicom-20&linkId=62HBD7LORGZAFA2N
http://www.alanaragon.com/researchreview
Page 109
Table of Contents
The Truth about Carbs
Table of Contents
The Great Carb Debate
The Downside of Mismatched Diets
Your Simple Carb Solution
Focus on the Fat-Loss Fundamentals First
Why Calories Count
Why Macros Matter & Protein Matters Most
Three Factors in Determining Your Ideal Carbohydrate Intake
Low-Carb Diets: Calculations, Strategies, & Set-Up
Ketogenic Diets for Specific Conditions
Several Reasons to Strength Train
How High-Intensity Exercise Changes Everything
The Bigger Sports Nutrition Picture
Carbs & Performance
Carbs & Lean Muscle
Carbs & Natural Hormone Production
Carbs, Mood, & Immunity
Carb-Based Diets: Calculations, Strategies, & Set-Up
The Fat Loss Hierarchy
Type & Timing Tidbits
Tracking Tips & Tools
Get My Books For Free
Thank You
About the Author
Resources
