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