Please Scroll Down to See Forums Below i think its better to eat low carb and do cardio 1st thing in the morning on an empty stomach for fat loss..the keto diet is ridiculous! i cant imagine eating all that fat like butter and cheese...i rather have a moderate carb low fat...high protein..since the gi of skim milk is low, a half cup of it wont stop the fat burning process while i sleep ? and im eating very low carb all daY/ ill have the half cup of skim mlik like with my protein shake before bed 3 days a week..the rest of the days i mix with water ...
hey guys a ? about gi and fat loss
- Thread starter missyd143
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diamonddiceclay
New member
the keto diet is easier than you think-what's wrong with steak,bacon,eggs?
As long as you have a calorie deficit in your maintenance values, then most fat loss diets will promote lipolysis (and some will breakdown OR conserve more muscle). For most, keto diets are not needed, then for others, they are needed. As long as you are under maintenance calories, you will burn fat. However, low glycemic/insulinemic foods will help promote this process at better levels. Although High GI's are not ideal, if calories are limited, then fat loss will occur anyway.
As for milk having a slow GI rate, this is true, but new research is showing that although it possesses this effect, it still elicits a considerable insulin rise. This says a couple of things:
1. Although casein is considered a slow digesting protein, and proteins are generally "thought" to slow down macronutrient absorption, it does not seem to really be helping much in the research using milk. I'm not saying it doesn't help at all, the insulin spikes may have been a lot higher without the protein. Therefore, the theory of using only whey as a post-workout meal may be thrown out the window. A whey and casein meal might be ideal as long as the casein does not interfere with the quick absorption of the whey. Whether it does or not, I don't know at this time.
2. Type 2 Diabetics may actually get higher insulin spikes.
3. Lactose does not seem to benefit in the lowering of the postprandial effects. It seems that "in addition" to lactose, some other milk components are giving the rise in insulin. Lactose has a higher GI than milk alone, but has a lower Insulinemic response. In other words, it is not helping the insulin response when consumed with the milk.
Also, the insulin spike correlated with the milk tests had insulin spikes similar to that of white-wheat bread, despite having a low GI. When milk was given to the wheat-white bread meals, the GI was reduced, but the insulinemic response actually INCREASED (from that of wheat-white bread alone). This also tells me that although casein may or may not be the preferred protein of choice after a workout, it should NOT interfere with the absorption of a high dextrose or maltodextrin carb drink. Therefore, it "may" be fine to consume your carb drinks with protein and have them not be effected.
When white-wheat bread was added to both pickled cucumber and fermented milk (yogurt), both the GI and insulin responses were dramatically decreased. Since both of these foods contain organic acids, it supports the theory that anti nutrients/acids will benefit GI/insulin levels. The primary acid in the pickled cucumbers is ACETIC ACID. Lactic acid found in the milk did not seem to help at all. As to other acids I have read about with "GI" lowering effects are, oxalic acid (found in yams) and phytic acid (believed to be the best). It has also been known for some time that the higher acidic foods like pineapple juice have lower GI's, despite having a high sucrose content.
MR. BMJ
BTW, here is the study I am referring to. I'll just give a link to the online abstract. HAVE A NICE DAY
http://www.ajcn.org/cgi/content/abstract/74/1/96
As for milk having a slow GI rate, this is true, but new research is showing that although it possesses this effect, it still elicits a considerable insulin rise. This says a couple of things:
1. Although casein is considered a slow digesting protein, and proteins are generally "thought" to slow down macronutrient absorption, it does not seem to really be helping much in the research using milk. I'm not saying it doesn't help at all, the insulin spikes may have been a lot higher without the protein. Therefore, the theory of using only whey as a post-workout meal may be thrown out the window. A whey and casein meal might be ideal as long as the casein does not interfere with the quick absorption of the whey. Whether it does or not, I don't know at this time.
2. Type 2 Diabetics may actually get higher insulin spikes.
3. Lactose does not seem to benefit in the lowering of the postprandial effects. It seems that "in addition" to lactose, some other milk components are giving the rise in insulin. Lactose has a higher GI than milk alone, but has a lower Insulinemic response. In other words, it is not helping the insulin response when consumed with the milk.
Also, the insulin spike correlated with the milk tests had insulin spikes similar to that of white-wheat bread, despite having a low GI. When milk was given to the wheat-white bread meals, the GI was reduced, but the insulinemic response actually INCREASED (from that of wheat-white bread alone). This also tells me that although casein may or may not be the preferred protein of choice after a workout, it should NOT interfere with the absorption of a high dextrose or maltodextrin carb drink. Therefore, it "may" be fine to consume your carb drinks with protein and have them not be effected.
When white-wheat bread was added to both pickled cucumber and fermented milk (yogurt), both the GI and insulin responses were dramatically decreased. Since both of these foods contain organic acids, it supports the theory that anti nutrients/acids will benefit GI/insulin levels. The primary acid in the pickled cucumbers is ACETIC ACID. Lactic acid found in the milk did not seem to help at all. As to other acids I have read about with "GI" lowering effects are, oxalic acid (found in yams) and phytic acid (believed to be the best). It has also been known for some time that the higher acidic foods like pineapple juice have lower GI's, despite having a high sucrose content.
MR. BMJ
BTW, here is the study I am referring to. I'll just give a link to the online abstract. HAVE A NICE DAY
http://www.ajcn.org/cgi/content/abstract/74/1/96
Hoffmeister
New member
Missy, I hope i dont sound like I'm raggin on you, but you are obsessed with a few carbs before bed. If you are not happy with your present weight or body fat percentage, forget the milk in the shake. Especially, your only doing it 3x per week. Why bother to do it at all? Do you believe that you are getting some special benefit from the milk? Your better off making your shakes with water-- bottom line. Unless, you are a "hard gainer", which it doesnt sound like you are, drink the water. If you are disciplined all day long with your diet, eating the way you think you should, then why have the milk at the end of the day if you think it may store as fat? Remember ------ calories in vrs. calories out are what is the most important thing to remember if you trying to lean out.-------------- Are you making the progress that you want by drinking milk before bed three times a week? If yes, great! Drink your milk. The dairy farmers will thank you. IF not, drink it with water; in addition, the water that you use in your shakes counts for your daily water intake----- Are you drinking enough water??? Your body will think that it must hold on to water if you are not taking in enough. This will make you look puffy or smooth and can hide your beautiful abs you are concerned about..... Take care.
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