| Part II - | | | | metabolic rate? What effects will this diet have on |
| ...Thus, this reality has led me to Brink's Unified | | | | my lean body mass (LBM)? What effects will this |
| Theory of Nutrition which states: | | | | diet have on hormones; both hormones that may |
| "Total calories dictates how much weight a person | | | | improve or impede my goals? What effects will |
| gains or loses; macro nutrient ratios dictates what | | | | this diet have on (fill in the blank)? |
| a person gains or loses" | | | | Simply asking, "how much weight will I lose?" is |
| This seemingly simple statement allows people to | | | | the wrong question which will lead to the wrong |
| understand the differences between the two | | | | answer. To get the optimal effects from your |
| schools of thought. For example, studies often | | | | next diet, whether looking to gain weight or lose |
| find that two groups of people put on the same | | | | it, you must ask the right questions to get |
| calorie intakes but very different ratios of carbs, | | | | meaningful answers. |
| fats, and proteins will lose different amounts of | | | | Asking the right questions will also help you avoid |
| bodyfat and or lean body mass (i.e., muscle, bone, | | | | the pitfalls of unscientific poorly thought out diets |
| etc.). | | | | which make promises they can't keep and go |
| Some studies find for example people on a higher | | | | against what we know about human physiology |
| protein lower carb diet lose approximately the | | | | and the very laws of physics! |
| same amount of weight as another group on a | | | | BTW, both ebooks also cover supplements for |
| high carb lower protein diet, but the group on the | | | | their respective goals along with exercise advice. |
| higher protein diet lost more actual fat and less | | | | There are of course many additional questions |
| lean body mass (muscle). Or, some studies using | | | | that can be asked and points that can be raised |
| the same calorie intakes but different macro | | | | as it applies to the above, but those are some of |
| nutrient intakes often find the higher protein diet | | | | the key issues that come to mind. Bottom line |
| may lose less actual weight than the higher carb | | | | here is, if the diet you are following to either gain |
| lower protein diets, but the actual fat loss is higher | | | | or loss weight does not address those issues and |
| in the higher protein low carb diets. This effect | | | | or questions, then you can count on being among |
| has also been seen in some studies that | | | | the millions of disappointed people who don't |
| compared high fat/low carb vs. high carb/low fat | | | | receive the optimal results they had hoped for |
| diets. The effect is usually amplified if exercise is | | | | and have made yet another nutrition "guru" laugh |
| involved as one might expect. | | | | all the way to the bank at your expense. |
| Of course these effects are not found universally | | | | Any diet that claims calories don't matter, forget |
| in all studies that examine the issue, but the bulk | | | | it. Any diet that tells you they have a magic ratio |
| of the data is clear: diets containing different | | | | of foods, ignore it. Any diet that tells you any one |
| macro nutrient ratios do have different effects on | | | | food source is evil, it's a scam. Any diet that tells |
| human physiology even when calorie intakes are | | | | you it will work for all people all the time no |
| identical (1,2,3,4,5,6,7,8,9,10,11). | | | | matter the circumstances, throw it out or give it |
| Or, as the authors of one recent study that | | | | to someone you don't like! |
| looked at the issue concluded: | | | | Article References: |
| "Diets with identical energy contents can have | | | | (1) Farnsworth E, Luscombe ND, Noakes M, |
| different effects on leptin concentrations, energy | | | | Wittert G, Argyiou E, Clifton PM. Effect of a |
| expenditure, voluntary food intake, and nitrogen | | | | high-protein, energy-restricted diet on body |
| balance, suggesting that the physiologic | | | | composition, glycemic control, and lipid |
| adaptations to energy restriction can be modified | | | | concentrations in overweight and obese |
| by dietary composition."(12) | | | | hyperinsulinemic men and women. Am J Clin Nutr. |
| The point being, there are many studies | | | | 2003 Jul;78(1):31-9. |
| confirming that the actual ratio of carbs, fats, and | | | | (2) Baba NH, Sawaya S, Torbay N, Habbal Z, Azar |
| proteins in a given diet can effect what is actually | | | | S, Hashim SA. High protein vs high carbohydrate |
| lost (i.e., fat, muscle, bone, and water) and that | | | | hypoenergetic diet for the treatment of obese |
| total calories has the greatest effect on how | | | | hyperinsulinemic subjects. Int J Obes Relat Metab |
| much total weight is lost. Are you starting to see | | | | Disord. 1999 Nov;23(11):1202-6. |
| how my unified theory of nutrition combines the | | | | (3) Parker B, Noakes M, Luscombe N, Clifton P. |
| "calorie is a calorie" school with the "calories don't | | | | Effect of a high-protein, high-monounsaturated fat |
| matter" school to help people make decisions | | | | weight loss diet on glycemic control and lipid levels |
| about nutrition? | | | | in type 2 diabetes. Diabetes Care. 2002 |
| Knowing this, it becomes much easier for people | | | | Mar;25(3):425-30. |
| to understand the seemingly conflicting diet and | | | | (4) Skov AR, Toubro S, Ronn B, Holm L, Astrup |
| nutrition advice out there (of course this does not | | | | A.Randomized trial on protein vs carbohydrate in |
| account for the down right unscientific and | | | | ad libitum fat reduced diet for the treatment of |
| dangerous nutrition advice people are subjected to | | | | obesity. Int J Obes Relat Metab Disord. 1999 |
| via bad books, TV, the 'net, and well meaning | | | | May;23(5):528-36. |
| friends, but that's another article altogether). | | | | (5) Piatti PM, Monti F, Fermo I, Baruffaldi L, Nasser |
| Knowing the above information and keeping the | | | | R, Santambrogio G, Librenti MC, Galli-Kienle M, |
| Unified Theory of Nutrition in mind, leads us to | | | | Pontiroli AE, Pozza G. Hypocaloric high-protein diet |
| some important and potentially useful conclusions: | | | | improves glucose oxidation and spares lean body |
| An optimal diet designed to make a person lose | | | | mass: comparison to hypocaloric |
| fat and retain as much LBM as possible is not the | | | | high-carbohydrate diet. Metabolism. 1994 |
| same as a diet simply designed to lose weight. A | | | | Dec;43(12):1481-7. |
| nutrition program designed to create fat loss is | | | | (6) Layman DK, Boileau RA, Erickson DJ, Painter |
| not simply a reduced calorie version of a nutrition | | | | JE, Shiue H, Sather C, Christou DD. A reduced |
| program designed to gain weight, and visa versa. | | | | ratio of dietary carbohydrate to protein improves |
| Diets need to be designed with fat loss, NOT just | | | | body composition and blood lipid profiles during |
| weight loss, as the goal, but total calories can't be | | | | weight loss in adult women. J Nutr. 2003 |
| ignored. This is why the diets I design for | | | | Feb;133(2):411-7. |
| people-or write about-for gaining or losing weight | | | | (7) Golay A, Eigenheer C, Morel Y, Kujawski P, |
| are not simply higher or lower calorie versions of | | | | Lehmann T, de Tonnac N. Weight-loss with low or |
| the same diet. In short: diets plans I design for | | | | high carbohydrate diet? Int J Obes Relat Metab |
| gaining LBM start with total calories and build | | | | Disord. 1996 Dec;20(12):1067-72. |
| macro nutrient ratios into the number of calories | | | | (8) Meckling KA, Gauthier M, Grubb R, Sanford J. |
| required. However, diets designed for fat loss (vs. | | | | Effects of a hypocaloric, low-carbohydrate diet on |
| weight loss!) start with the correct macro nutrient | | | | weight loss, blood lipids, blood pressure, glucose |
| ratios that depend on variables such as amount of | | | | tolerance, and body composition in free-living |
| LBM the person carries vs. bodyfat percent , | | | | overweight women. Can J Physiol Pharmacol. 2002 |
| activity levels, etc., and figure out calories based | | | | Nov;80(11):1095-105. |
| on the proper macro nutrient ratios to achieve fat | | | | (9) Borkman M, Campbell LV, Chisholm DJ, Storlien |
| loss with a minimum loss of LBM. The actual ratio | | | | LH. Comparison of the effects on insulin sensitivity |
| of macro nutrients can be quite different for both | | | | of high carbohydrate and high fat diets in normal |
| diets and even for individuals. Diets that give the | | | | subjects. J Clin Endocrinol Metab. 1991 |
| same macro nutrient ratio to all people (e.g., 40 | | | | Feb;72(2):432-7. |
| 30/30, or 70,30,10, etc.) regardless of total | | | | (10) Brehm BJ, Seeley RJ, Daniels SR, D'Alessio |
| calories, goals, activity levels, etc., will always be | | | | DA. A randomized trial comparing a very low |
| less than optimal. Optimal macro nutrient ratios | | | | carbohydrate diet and a calorie-restricted low fat |
| can change with total calories and other variables. | | | | diet on body weight and cardiovascular risk |
| Perhaps most important, the unified theory | | | | factors in healthy women. J Clin Endocrinol Metab. |
| explains why the focus on weight loss vs. fat loss | | | | 2003 Apr;88(4):1617-23. |
| by the vast majority of people, including most | | | | (11) Garrow JS, Durrant M, Blaza S, Wilkins D, |
| medical professionals, and the media, will always | | | | Royston P, Sunkin S. The effect of meal |
| fail in the long run to deliver the results people | | | | frequency and protein concentration on the |
| want. Finally, the Universal Theory makes it clear | | | | composition of the weight lost by obese subjects. |
| that the optimal diet for losing fat, or gaining | | | | Br J Nutr. 1981 Jan;45(1):5-15. |
| muscle, or what ever the goal, must account not | | | | (12) Agus MS, Swain JF, Larson CL, Eckert EA, |
| only for total calories, but macro nutrient ratios | | | | Ludwig DS. Dietary composition and physiologic |
| that optimize metabolic effects and answer the | | | | adaptations to energy restriction.Am J Clin Nutr. |
| questions: what effects will this diet have on | | | | 2000 Apr;71(4):901-7. |
| appetite? What effects will this diet have on | | | | |