Hopefully, that got your attention! Please watch the following video.
The secret to weight loss success is this:-
1. Formulate a good plan. A good plan is one that both works and is doable.
2. Stick to it!
3. Exercise mostly increases fitness, but it does increase energy expenditure by a significant amount. See Calories Burned - Walking: 3.5 mph (17 minutes per mile). A 250lb man walking for 90 minutes expends 756kcals.
The vast majority of people who eat "fast food" don't do the above. "Fast food" establishments use every trick in the book to get people to make bad food choices and consume as much as possible.
As people are reluctant to go back for more food (as they think that it makes them look greedy), super-sizing was invented, which allows people to eat twice as much food for less than twice as much cost.
Delicious aromas stimulate the appetite. Added sugar, salt & flavour enhancers increase the food reward.
Bright colours, cartoon characters and toys entice children.
Exercise etiketine sahip kayıtlar gösteriliyor. Tüm kayıtları göster
Exercise etiketine sahip kayıtlar gösteriliyor. Tüm kayıtları göster
20 Ekim 2015 Salı
5 Kasım 2014 Çarşamba
Fibromyalgia: It's the food, again! (probably).
 |
| From http://stickmancommunications.co.uk/Keyring-Card-Fibromyalgia |
Serendipity strikes again! On Facebook, I saw https://www.facebook.com/PaleoDietNewZealand/posts/763653980371516 . That linked to Fibromyalgia and non‑celiac gluten sensitivity: a description with remission of fibromyalgia.
For people unfamiliar with scientific terms, here are some definitions:-
Non-celiac gluten sensitivity: A reaction to gluten, not due to Celiac (Coeliac in the U.K.) Disease.
Remission: (medicine) An abatement or lessening of the manifestations of a disease.
So, is Gliadorphin-7 (formed during the digestion of gluten) to blame?
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| Probably. |
Could Beta CasoMorphin-7 (formed during the digestion of A1 cow's milk) also be a problem?
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| Possibly. |
Is Increased/Excessive Intestinal Permeability allowing the above large molecules to pass through insufficiently tight junctions?
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| Definitely, maybe. |
Is there really no cure for Fibromyalgia? It's possible to tighten-up insufficiently tight junctions. Insufficiently tight junctions can be caused by:-
1. Insufficient sun exposure, causing hypovitaminosis D. See http://www.ncbi.nlm.nih.gov/pubmed/?term=%22Vitamin+D%22[All+Fields]+AND+%22tight%20junction%22+AND+hasabstract[text]
2. Excessive consumption of oils high in polyunsaturated fatty acids. See Dietary Fat Can Modulate Intestinal Tight Junction Integrity.
3. Excessive consumption of Wheat. See http://www.ncbi.nlm.nih.gov/pubmed/?term=%22Wheat%22[All%20Fields]%20AND%20%22tight%20junction%22[All%20Fields]%20AND%20hasabstract[text]%20AND%20%22humans%22[MeSH%20Terms]
4. Excessive exercise. See Shedding Some Light on the Leaky Gut <> Exercise Connection. Plus: 20+ Things You Should or Shouldn't Do to Protect and Restore the Integrity of Your Intestinal Wall.
5. Lack of dietary Sulphur. See Sulphation and Autism: What are the links? A good source of sulphate is Epsom Salts.
See also Physiology and Immunology of Digestion.
And finally...
If a science person ever tells you "Increased/Excessive Intestinal Permeability a.k.a. "Leaky gut" just doesn't exist because, you know, I'm a scientist.", point out that it's an Appeal from authority fallacy, and demand that they provide high quality evidence to support their statement.
Because, you know, I'm a retired Electronic Engineer! :-)
19 Ağustos 2014 Salı
The Facts of Life.
No, not those Facts of Life!
It's becoming painfully obvious that there's a lot of ignorance about certain dietary "Facts of Life". This post will dispel the myths - backed up by evidence, where necessary.
1. Everyone is Different: This has been a recurring theme on my blog, starting in 2009 with the aptly-named Everyone is Different. What this means in practice, is that:-
a) You can't calculate your Energy Expenditure exactly, using one of those fancy equations (e.g. Harris-Benedict).
b) Weight change is proportional to caloric excess/deficit ± inter-personal variation.
2. CALORIES COUNT: If there's zero caloric surplus, there's zero weight gain. There can be water balance shifts due to glycogen shifts, hormonal shifts, electrolyte shifts etc. Somebody fitted a lovely straight line to the weight gain data in Bray et al shows that a calorie *is* a calorie (where weight is concerned), but their line didn't pass through 0,0. Duh!
3. Glycaemic Index (GI) has NOTHING to do with calories: A low-GI carbohydrate still has 4kcals/g. GI is a useful hint as to whether a carbohydrate may disturb blood glucose levels, but it isn't as useful as Glycaemic Load (GL = GI x grams of carbohydrate in the serving). Watermelon has a very high GI, but 100g of watermelon contains only ~5g of carbohydrates, so the GL is less than 5 i.e. watermelon is as safe as houses.
4. Exercise DOESN'T burn as many calories as you think: Exercise is for fitness, not weight loss (unless you're a professional sports-person, who can expend 1,000's of kcals a day in training).
5. Weight loss doesn't ALWAYS result in reduced Basal Metabolic Rate: Whether or not Basal Metabolic Rate reduces with weight loss depends on the degree of Adipocyte Hyperplasia that occurred during weight gain. Humongous weight gain, also weight gain in childhood, increases adipocyte hyperplasia, which is protective against developing T2DM, but makes the subsequent loss of significant amounts of FM more difficult.
6. For Muscle Hypertrophy, a STIMULUS is required: Eating too much food and/or swallowing loads of protein without hypertrophy training doesn't make muscles grow significantly bigger. See http://hillfit.com/. Chris Highcock knows what he's talking about.
7. Yo-yo dieting isn't ALWAYS a bad thing: Bodybuilders (BB'ers) do cycles of "cutting" and "bulking". Cutting is Fat Mass (FM) loss with minimal Lean Body Mass (LBM) loss. Bulking is LBM gain with minimal FM gain.
Non-BB'ers tend to get it the wrong way round. They go on crash diets with insufficient protein intake and lose loads of LBM (which increases weight loss, due to the lower Energy Density of LBM relative to FM). They then eat way too much, gaining weight way too rapidly for much (if any) of it to be LBM, even if they are doing hypertrophy training.
8. FM loss CAN be rapid: See The Rapid Fat Loss Handbook. A Scientific Approach to Crash Dieting.
9. LBM gain CANNOT be rapid: See What’s My Genetic Muscular Potential? to find out how much LBM you can gain and how quickly you can gain it.
Finally, see http://www.bodyrecomposition.com/. What Lyle McDonald doesn't know about fat loss, general nutrition, muscle mass gain and training fits on a postage stamp. He also explains things in language that the sort of person who reads my blog can understand. Just don't leave a comment asking him a question, that's already been answered elsewhere on his site!
 |
| From http://www.clipartbest.com/stork-carrying-baby |
It's becoming painfully obvious that there's a lot of ignorance about certain dietary "Facts of Life". This post will dispel the myths - backed up by evidence, where necessary.
1. Everyone is Different: This has been a recurring theme on my blog, starting in 2009 with the aptly-named Everyone is Different. What this means in practice, is that:-
a) You can't calculate your Energy Expenditure exactly, using one of those fancy equations (e.g. Harris-Benedict).
b) Weight change is proportional to caloric excess/deficit ± inter-personal variation.
2. CALORIES COUNT: If there's zero caloric surplus, there's zero weight gain. There can be water balance shifts due to glycogen shifts, hormonal shifts, electrolyte shifts etc. Somebody fitted a lovely straight line to the weight gain data in Bray et al shows that a calorie *is* a calorie (where weight is concerned), but their line didn't pass through 0,0. Duh!
3. Glycaemic Index (GI) has NOTHING to do with calories: A low-GI carbohydrate still has 4kcals/g. GI is a useful hint as to whether a carbohydrate may disturb blood glucose levels, but it isn't as useful as Glycaemic Load (GL = GI x grams of carbohydrate in the serving). Watermelon has a very high GI, but 100g of watermelon contains only ~5g of carbohydrates, so the GL is less than 5 i.e. watermelon is as safe as houses.
4. Exercise DOESN'T burn as many calories as you think: Exercise is for fitness, not weight loss (unless you're a professional sports-person, who can expend 1,000's of kcals a day in training).
5. Weight loss doesn't ALWAYS result in reduced Basal Metabolic Rate: Whether or not Basal Metabolic Rate reduces with weight loss depends on the degree of Adipocyte Hyperplasia that occurred during weight gain. Humongous weight gain, also weight gain in childhood, increases adipocyte hyperplasia, which is protective against developing T2DM, but makes the subsequent loss of significant amounts of FM more difficult.
6. For Muscle Hypertrophy, a STIMULUS is required: Eating too much food and/or swallowing loads of protein without hypertrophy training doesn't make muscles grow significantly bigger. See http://hillfit.com/. Chris Highcock knows what he's talking about.
7. Yo-yo dieting isn't ALWAYS a bad thing: Bodybuilders (BB'ers) do cycles of "cutting" and "bulking". Cutting is Fat Mass (FM) loss with minimal Lean Body Mass (LBM) loss. Bulking is LBM gain with minimal FM gain.
Non-BB'ers tend to get it the wrong way round. They go on crash diets with insufficient protein intake and lose loads of LBM (which increases weight loss, due to the lower Energy Density of LBM relative to FM). They then eat way too much, gaining weight way too rapidly for much (if any) of it to be LBM, even if they are doing hypertrophy training.
8. FM loss CAN be rapid: See The Rapid Fat Loss Handbook. A Scientific Approach to Crash Dieting.
9. LBM gain CANNOT be rapid: See What’s My Genetic Muscular Potential? to find out how much LBM you can gain and how quickly you can gain it.
Finally, see http://www.bodyrecomposition.com/. What Lyle McDonald doesn't know about fat loss, general nutrition, muscle mass gain and training fits on a postage stamp. He also explains things in language that the sort of person who reads my blog can understand. Just don't leave a comment asking him a question, that's already been answered elsewhere on his site!
26 Temmuz 2014 Cumartesi
Some thoughts on the essentiality of dietary carbohydrates.
I didn't know that there's a watch strap called Essentiality. I do, now.
This is a book-marking post for thoughts I had in https://www.facebook.com/TheFatEmperor/posts/1442430506020812.
"The human body does not need carbohydrates from an external food source, because it is capable of very precisely and correctly assembling its own amounts of glucose that is needed in very small amounts for auxiliary and specialized functions." - Igor Butorski.
1) It's not very precise. See http://nigeepoo.blogspot.co.uk/2012/04/how-eating-sugar-starch-can-lower-your.html
2) It's not enough to fuel high-intensity exercise. See http://nigeepoo.blogspot.co.uk/2011/02/funny-turns-what-they-arent-and-what.html
3) Using the above argument, the human body does not need saturated fats & monounsaturated fats from an external food source, because it is capable of very precisely and correctly assembling its own amounts of saturated fats & monounsaturated fats (out of carbohydrate) that are needed in very small amounts for auxiliary and specialized functions.
If we only consumed Essential Fatty Acids, Essential Amino Acids, Vitamins, Minerals, Fibre/Fiber, Water & Anutrients, there wouldn't be much to eat. Also, there wouldn't be a source of chemical energy to generate heat energy & mechanical energy. That's what dietary carbohydrates & fats are for.
Respiratory Exchange Ratio/Respiratory Quotient (RER/RQ) varies with carbohydrate & fat intake, as the body preferentially oxidises the fuel that's most readily available.
RER/RQ varies with Exercise Intensity.
Low-intensity exercise results in mostly fats being oxidised.
High-intensity exercise results in mostly carbohydrates being oxidised.
Medium-intensity exercise results in a mixture of fats & carbohydrates being oxidised.
 |
| From https://svpply.com/item/3229602/Swatch_Skin_Collection_Silver_Essentiality |
This is a book-marking post for thoughts I had in https://www.facebook.com/TheFatEmperor/posts/1442430506020812.
"The human body does not need carbohydrates from an external food source, because it is capable of very precisely and correctly assembling its own amounts of glucose that is needed in very small amounts for auxiliary and specialized functions." - Igor Butorski.
1) It's not very precise. See http://nigeepoo.blogspot.co.uk/2012/04/how-eating-sugar-starch-can-lower-your.html
2) It's not enough to fuel high-intensity exercise. See http://nigeepoo.blogspot.co.uk/2011/02/funny-turns-what-they-arent-and-what.html
3) Using the above argument, the human body does not need saturated fats & monounsaturated fats from an external food source, because it is capable of very precisely and correctly assembling its own amounts of saturated fats & monounsaturated fats (out of carbohydrate) that are needed in very small amounts for auxiliary and specialized functions.
If we only consumed Essential Fatty Acids, Essential Amino Acids, Vitamins, Minerals, Fibre/Fiber, Water & Anutrients, there wouldn't be much to eat. Also, there wouldn't be a source of chemical energy to generate heat energy & mechanical energy. That's what dietary carbohydrates & fats are for.
Respiratory Exchange Ratio/Respiratory Quotient (RER/RQ) varies with carbohydrate & fat intake, as the body preferentially oxidises the fuel that's most readily available.
RER/RQ varies with Exercise Intensity.
Low-intensity exercise results in mostly fats being oxidised.
High-intensity exercise results in mostly carbohydrates being oxidised.
Medium-intensity exercise results in a mixture of fats & carbohydrates being oxidised.
9 Temmuz 2014 Çarşamba
Why you really can't outrun your fork.
Hat-tip to Yoni Freedhoff.
See Effect of school-based physical activity interventions on body mass index in children: a meta-analysis.
"Meta-analysis showed that BMI did not improve with physical activity interventions (weighted mean difference -0.05 kg/m2, 95% confidence interval -0.19 to 0.10). We found no consistent changes in other measures of body composition."
Some people believe that if going to the gym isn't making them lose weight, they're not exercising hard enough. Chronically over-exercising can chronically raise serum cortisol, which makes the kidneys retain water, causing a stall in weight-loss, as well as causing raised fasting blood glucose, irritability, poor memory and a slower metabolic rate, due to the reduced conversion of thyroxine into tri-iodothyronine.
Don't over-exercise!
A healthy body weight is made in the kitchen, not the gym. Buy produce, cook it and eat it!
Although I totally support the use of low-carbohydrate/calorie diets for people with insulin resistance or Type 2 diabetes, now that I'm no longer insulin resistant, I can eat natural carbohydrates, without any problems.
A medium-sized (orange-fleshed) Sweet Potato takes only 4 minutes to bake in its jacket in a 700W microwave oven. The flesh is moist & sweet, unlike that of a Yam or potato.
I eat the whole thing, including the jacket. It's very filling and I'm still able to lose weight. For active and insulin sensitive people, a Kitavan-style diet is absolutely fine.
 |
| From http://www.blacksheepfitness.co.uk/you-cant-outrun-your-fork.html |
See Effect of school-based physical activity interventions on body mass index in children: a meta-analysis.
"Meta-analysis showed that BMI did not improve with physical activity interventions (weighted mean difference -0.05 kg/m2, 95% confidence interval -0.19 to 0.10). We found no consistent changes in other measures of body composition."
Some people believe that if going to the gym isn't making them lose weight, they're not exercising hard enough. Chronically over-exercising can chronically raise serum cortisol, which makes the kidneys retain water, causing a stall in weight-loss, as well as causing raised fasting blood glucose, irritability, poor memory and a slower metabolic rate, due to the reduced conversion of thyroxine into tri-iodothyronine.
Don't over-exercise!
A healthy body weight is made in the kitchen, not the gym. Buy produce, cook it and eat it!
Although I totally support the use of low-carbohydrate/calorie diets for people with insulin resistance or Type 2 diabetes, now that I'm no longer insulin resistant, I can eat natural carbohydrates, without any problems.
A medium-sized (orange-fleshed) Sweet Potato takes only 4 minutes to bake in its jacket in a 700W microwave oven. The flesh is moist & sweet, unlike that of a Yam or potato.
I eat the whole thing, including the jacket. It's very filling and I'm still able to lose weight. For active and insulin sensitive people, a Kitavan-style diet is absolutely fine.
30 Temmuz 2013 Salı
Chow on chow, Parkinson's Law, two ways of doing something, and love.
Another mixed bag of subjects. First, here is Mr Carson C. Chow.
According to Mr. Chow, Americans are getting increasingly fat because they're eating increasingly large amounts of "chow", because there's increasingly large amounts of it being produced. That's classic Parkinson's law (consumption expands to absorb the available supply).
According to Armi Legge, over-fat people need to . . . . Eat Less (& Move More).
There are two ways to "Eat Less".
1) Measure everything that goes into your mouth, calculate the calories in it and stick to an average daily calorie limit. Weigh yourself daily and adjust your intake to achieve a certain rate of rolling-averaged weight loss i.e. you consciously create a caloric deficit.
2) Tweak your diet until you find one that you can live with, that results in your belt and/or clothes getting looser i.e. you unconsciously create a caloric deficit. If you can't unconsciously create a caloric deficit, there will have to be some conscious restriction.
1) suits athletes & body-builders, as they are highly-motivated people who have a specific target in mind, whether it be athletic performance or a specific body-fat percentage/muscle mass/appearance.
2) suits the general public, as they aren't generally highly-motivated and won't tolerate hunger pangs.
Unfortunately, "Move More" has to be done consciously. Unconscious "Move More" i.e. Non-Exercise Activity Thermogenesis (NEAT) a.k.a. Spontaneous Physical Activity (SPA) is genetically-determined.
Finally, I read Stretching out. I've been spending too much time on a blog full of fallacies & hate and it's been making me tetchy. I've now disengaged from that blog permanently. Breathe in. Breathe out. That's better!
Continued on Completing the trine: vive la différence!
 |
| From A Mathematical Challenge to Obesity |
According to Armi Legge, over-fat people need to . . . . Eat Less (& Move More).
There are two ways to "Eat Less".
1) Measure everything that goes into your mouth, calculate the calories in it and stick to an average daily calorie limit. Weigh yourself daily and adjust your intake to achieve a certain rate of rolling-averaged weight loss i.e. you consciously create a caloric deficit.
2) Tweak your diet until you find one that you can live with, that results in your belt and/or clothes getting looser i.e. you unconsciously create a caloric deficit. If you can't unconsciously create a caloric deficit, there will have to be some conscious restriction.
1) suits athletes & body-builders, as they are highly-motivated people who have a specific target in mind, whether it be athletic performance or a specific body-fat percentage/muscle mass/appearance.
2) suits the general public, as they aren't generally highly-motivated and won't tolerate hunger pangs.
Unfortunately, "Move More" has to be done consciously. Unconscious "Move More" i.e. Non-Exercise Activity Thermogenesis (NEAT) a.k.a. Spontaneous Physical Activity (SPA) is genetically-determined.
Finally, I read Stretching out. I've been spending too much time on a blog full of fallacies & hate and it's been making me tetchy. I've now disengaged from that blog permanently. Breathe in. Breathe out. That's better!
Continued on Completing the trine: vive la différence!
11 Temmuz 2013 Perşembe
Diet, Nutrition & Fitness: Whatever the question, the right answer is "It all depends".
The carbohydrate pendulum keeps on swinging! Bloggers keep on fighting!
See also http://wholehealthsource.blogspot.co.uk/2012/09/more-thoughts-on-macronutrient-trends.html
So, are carbohydrates good or bad? See the title. Gluten? See the title.
As Everyone is Different, whether "X" is good, bad or indifferent all depends on genes (including gender), the expression of those genes, environment (i.e. birth weight, exposure to pollutants in the womb & after birth), general diet (i.e. nutrients, anutrients & anti-nutrients), lifestyle (i.e. sunlight exposure, stress, sleep etc) and type, level & volume of activity.
 |
| Carbohydrates are good. No, they're bad. Wait, they're good again. Nope, bad again. Good again. Aargh! |
So, are carbohydrates good or bad? See the title. Gluten? See the title.
As Everyone is Different, whether "X" is good, bad or indifferent all depends on genes (including gender), the expression of those genes, environment (i.e. birth weight, exposure to pollutants in the womb & after birth), general diet (i.e. nutrients, anutrients & anti-nutrients), lifestyle (i.e. sunlight exposure, stress, sleep etc) and type, level & volume of activity.
20 Mayıs 2013 Pazartesi
A little moderate to vigorous physical activity does more than you think.
 |
| There are others! |
"RESULTS: Forty-six percent of participants reported undertaking moderate to vigorous physical activity for >15 minutes at least once in the previous week. During a median of 5 years of follow up, 1,031 patients died, 1,147 experienced a major cardiovascular event and 1,136 a microvascular event. Compared to patients who undertook no or mild physical activity, those reporting moderate to vigorous activity had a decreased risk of cardiovascular events (HR 0.78, 95% CI 0.69-0.88, p < 0.0001), microvascular events (HR 0.85, 95% CI 0.76-0.96, p0.010) and all-cause mortality (HR 0.83, 95% CI 0.73-0.94, p0.0044)."
A HR of 0.83 is a reduction of 17%. That's quite impressive, for at least 15 minutes of moderate to vigorous physical activity at least once a week. Must. Get. Off. This. Sofa. More. Often.
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