If you didn’t catch my video on insulin and its relation to fat loss you can view it here.
It caused quite a stir with the paleo crowd for a reason I still can’t understand. Once you know how insulin and storage works, we can discuss how different people can work within that system.
One Size Doesn’t Fit All
A weighty problem we see in the nutrition sector of the health industry is the desperate search for one size fits all. If you look at the work of Gary Taubes or Jorge Cruise you will see them attempt to scare you off carbohydrates. To them insulin = gaining fat, among other horrific events. As long as you don’t eat carbohydrates you can eat as much as you want. The problem with that opinion is:
1. It doesn’t take carbohydrate intake to store fat
2. Even if fat is stored, the global energy balance is central to composition.
The number one question I get is “Leigh, is it really all about calories in and calories out.” The answer is yes and no.
Energy can not simply disappear, it must be transferred. Calories are energy and to say their transference does not take place is unacceptable. However, what is often overlooked by people who simplify the process is efficiency of energy movement. This isn’t just during the process of storing but in the process of pulling from those stores. This is also relevant to the nature of energy you take in and how you react to that energy. The point is what you take in is extremely relevant to how you expend it. I have never said all calories are created equal, but it doesn’t make them void of energy laws.
Hopefully this is clear, the rest of what I am going to discuss is the amount of carbohydrates you will likely respond best to based on the following criteria:
1. Peer reviewed research
2. My own research with clients
3. Good ole fashion anecdotal information
From those three things I have developed a solid recommendation for carbohydrate intake. These recommendations are not set in stone. There is always room for experimentation but this will help provide people with a starting ground. This is exactly the type of information I discuss in the Fat Loss Troubleshoot, the fundamentals and how to utilize them. The updates (free for any Fat Loss Troubleshoot owner) are becoming gold. My point is the secrets, aren’t so secret after all. This next section is from the new updates coming for the Fat Loss Troubleshoot.
Carbohydrates are essential?
The first issue to consider is the physical need for carbohydrates. The definition of an essential nutrient is, ” A nutrient required for normal body functioning that either cannot be synthesized by the body at all, or cannot be synthesized in amounts adequate for good health (e.g. niacin, choline), and thus must be obtained from a dietary source.”
Technically, we can argue carbohydrates are not an essential nutrient, or can we?
What I want to focus on is the part that says, “adequate for good health.” Obviously this is a particularly vague and broad statement. If you look at the RDA’s recommendation for vitamins and minerals it is unrealistic to achieve proper levels without the intake of carbohydrates. Vitamin C, for example, is a sole carbohydrate supplied vitamin. Vitamin A can have meat based sources, but it isn’t a reasonable candidate based on traditional eating habits or availability. Meaning people are more likely to eat carrots and sweet potatoes than beef liver. There is also the consideration of uptake with regard to energy balance. Sure, some of these vitamins reside in meat or fat products, but at what extent would you have to consume it to reach your required amount?
We also can’t list the number of studies linking the importance of the nutrients in fruits and vegetables. While there is the option of supplementation, time again whole foods proceed to be king. Supplementation should be plan b, not plan a.
Another point of consideration is the role carbohydrates can have on mood, energy and hormonal behaviors. Extremes on both ends of the spectrum have the potential to raise red flags in the arena of health both physically and mentally. This is where carbohydrates become relevant based on the need. Still, I am going out on a limb and saying carbohydrates are essential for the majority of people to have a functioning and healthy life. The amount of intake is going to be relative towards need and individual.
Carbohydrates for Fat Loss and Training
For a individual in fat loss and training, I find the use of carbohydrates to be a crucial part of success. In the next article I am going to focus on those recommendations and how they apply them to individuals.
When it comes to we fat loss and training we are taught by some camps to avoid cabohydrates at all costs. However, some will find in avoiding carbohydrates it leads to more stalls than ever before and even out of control binging. Carbohydrates affect everything from leptin to serotonin. Meaning if stalled and depressed about it, carbs are your best friend. They are also the primary macronutrient which can relay crucial regulation signaling to the hypothalamus. Believe it or not carbohydrates also can also increase satiety.
From beginning to end carbohydrates play an amazing role in the body. The which hunt needs to end and learning to control intake and maximizing it need to begin. I will discuss that next.
Hey Leigh, I found you through the MB interview from your other site. You need to work on a redirect system.
I wanted to tell you I have been following these carbohydrate debates for weeks now and it wasn’t until I read this that is all came together. I had read (somewhere) carbohydrates weren’t essential but I had a similar thought of what you listed. Thank you and everyone for their contiuned effort to go further than “we can eat carbs.”
Thanks.
I am also working on combining site information.
[...] the original post: Carbohydrate Intake – Part 1 | Leigh Peele Leave a [...]
Leigh – you mention that FLTS updates are available to all people who’ve bought the book. I think I’ve fallen off the update mailing list – is there a way I can verify my ownership and get the updates now?
Also, I’ve always wondered if grains were totally necessary as a carbohydrate source while in a deficit. If I’m trying for a 40/30/30 split, and find I can get that amount of carbohydrates through a combination of mostly fruits and vegetables and a little dairy, am I doing myself a disservice by ignoring grains? I don’t tend to miss them when I’m trying to diet down.
“Leigh – you mention that FLTS updates are available to all people who’ve bought the book. I think I’ve fallen off the update mailing list – is there a way I can verify my ownership and get the updates now?”
If you still have the same email address you used to buy the book you will get the updates. You may just not get them as quickly (1-2 day delay)
“Also, I’ve always wondered if grains were totally necessary as a carbohydrate source while in a deficit. If I’m trying for a 40/30/30 split, and find I can get that amount of carbohydrates through a combination of mostly fruits and vegetables and a little dairy, am I doing myself a disservice by ignoring grains? I don’t tend to miss them when I’m trying to diet down.”
Grains aren’t ever necessary. I do like starch based carbohydrates but you can get that from potatoes, carrots, peas, rice, etc.
Wow. To suggest that Taubes can be discredited somehow for his example of the Pima or that his argument in any way hinges on that one example, well it is ludacris.
Erik I think you meant to reply in a different area.
The issue is that Taubes would use an outlier group like this is the first place to make any stance on obesity. There is no monitoring of intake and no gauging of activity level beyond some general travelers. It shouldn’t even be brought up at all, it has no relevance. So, if you use that as an argument in anyway or as an sacerdotal story it actually does speak to your credibility.
This is a general issue with Taubes. Go ahead and add up the calories Banting was eating. Banting being the whole intro starting point for Taubes and his book, the fat man who couldn’t lose weight until he cut his carbs. No, he was eating, if I am being generous, 1500 calories a day.
Do you even understand the formula Taubes is talking about in that presentation? Have you looked at any of those studies on your own? Again,if you are going to come on here and argue the research, read the research. If you just want to pick a guru and stand by them fine, but don’t go around arguing with people and not doing the leg work expecting them to do it for you.
The Pima are discussed 5 minutes into the video and Banting is the first page or two of the book. Is that as far as you got before you knew the story and moved on? You took the Pima out of context, he was simply using it as a an example of how the prosperity theory does not explain the data. If you are not going to address the biochemistry that he presents in a well considered manner, then you are going to have a hard time being taken seriously. BTW, it’s not going to help your readership to question whether they are blind followers or actually read the research. Good luck.
Erik I think you are missing Leigh’s point. She wasn’t being rude, she was asking you a question that you are avoiding. All you (and everyone else) is doing is quoting Taubes and his work or presentations. Leigh asked you if you you read the studies yourself? Did you looked at the research yourself or did you just watched or read this material of someone else reading it? You are arguing based on a passing down of information. Doesn’t that worry you about your stance?
I can’t wait for the 2nd part of this. You are a tease.
If you aren’t already I hope you put something in about carbs with workout. I am still struggling in this area.
I will be discussing PWO.
Sorry Leigh, but you are failing again. You obviously don’t get how insulin works. Insulin is primary in fat storage. The reason we are told to avoid carbohydrates is because even without excess they can cause fat storage. Instead of knocking Taubes you should read his work a little closer.
Nick, your body doesn’t need insulin at all to store fat. Overeat fat and you’re gonna gain fat. Look up Ascylation Stimulating Protein.
Nick,
I ate low carb for three years and did not store fat. I bloated up with water retention every time I ate carbs. Now, after eating balanced macros for the last six months, I eat over 800 more calories a day, at least 150 grams of carbs, and I am leaner now than I was one year ago at the same weight. Also, the big piece of King Cake I ate yesterday did not make me swell like a sausage this morning.
I think low carb is a great way to lose weight, but balanced macros with enough activity is a great way to LIVE!
It sounds like you have not explored Taube’s work in depth. One of the central theories that he discredits is the energy balance hypothesis of weight gain and there is no mention of his position on that. If you are going to use it as basis of your position, then you will need to address all of the evidence that Taubes has presented to the contrary. It’s covered extensively in one of this several video presentations available online.
http://www.dhslides.org/mgr/mgr060509f/f.htm
Erik I have to agree with Cindy on this one. This issue has been discussed on this blog and elsewhere are hundred times. Do your research on my blog if you wish to see my few and responses. That presentation is about the saddest thing I ever forced myself to sit through. If you take any of the Pima Indian information as life changing stats you have much bigger problems than not understanding energy balance in the body.
Dead horses don’t need beating.
Leigh I am excited about the next part. I have questions but am going to hold them until I see what you post. Will it be up this week?
[...] You watched the video on how insulin and fat loss works. 2. You gained a basic understanding of the dietary importance of carbohydrates. 3. You received a general understanding of the different steps in insulin process. 4. You took a [...]
Thank you, finally someone who is not against Carbs. This article cleared up a lot of confusion for me. Thanks.