Ultimate Fat Loss Plan

[PwB]

From Dr. Greg Ellis in response to a question about fat and cho metabolism,
Now pyruvate via pyruvate dehydrogenase goes to acetyl CoA and fatty acids also go to acetyl. So now what do we have? We have Regulation in Metabolism. Under the influence of high rates of glycolyis (making glucose into acetyl CoA) the insulin: glucagon ration increases and the acetyl is diverted from the mitochindria where it would be used for energy and the enzyme acetyl CoA carboxylase is turned on and it converts the acetyl to malonyl-CoA which is the first committed step in converting carbohydrate-derived acetyl to saturated human fat. (Goes on in liver and adipose tissue). That's answer number 1 that our young pseudo-scientists even with an open book exam have not gotten in three days. I guesss I've made my point.

Now, if acetyl comes from fat, it enters the mitochondria and it is used as the driving source of fuel in the TCA cycle. Any excess acetyl from rapid fat delivery to the cell goes to ketones which are released to the blood where they can be oxidized by the peripheral tissues. Of course, little is known about this since ketones have received such a bad rap.

Carnitinepalmitoyl transferase I (CPT I) (the answer to #2) is the rate limiting enzyme in allowing acetyl to go into the mitochondria and is inhibited by malonyl-CoA. Glucose goes to malonyl and to fat, shutting down burning of itself and fat and it all gets stored as fat whereas fat delivery is burned. Pretty cool. If fat is making acetyl, its by-products at several locations slow down glycolysis (the break down of glucose). This is called the glucose-fatty acid cycle and therefore fat-burning controls carbohydrate burning.

How to drive fat burning? Eat fat and exercise. The absolute controller appears to be Sustrate Supply with all the other controls falling underneath and beholden to it. So eat carbs, use them, convert them to acetyl which goes to fat. That's how it works.

The phosphate/creatine system will do fine and its only worth about ten seconds of fuel anyway so don't worry about it.

The point is: the organism is designed to use and burn fat and if given a chance it will do it all day and that process will optimize every other part of the system.

All of my recommendations are based on this well-known schema. When you have the FACTS it becomes easy to design the plan.

Greg Ellis

 

[PwB]

MASSIVEmorris, this one if for you. Sorry I delayed, haven't been on the board for a while.


The one food you must avoid if you want to burn fat during your next workout...
Want to burn more fat during your next workout? Make sure to avoid carbohydrates before you train.

A research team from the University of Texas report that 60 grams of carbohydrate taken in the hour prior to exercise reduces the amount of fat used for fuel. Subjects taking part in the the study exercised for 60 minutes after either:

Consuming nothing

Consuming 60 grams of fructose

Consuming 60 grams of glucose

The table below shows you how fat burning dropped after consumption of either fructose or glucose following 20-30 minutes of exercise.

TABLE 1: The reduction in fat oxidation following the consumption of either fructose or glucose post-exercise.
Trial Reduction in Fat Oxidation
Glucose - 49%
Fructose - 31%

As you can see, there was a marked drop in fat oxidation during both trials. In fact, when they trained on an empty stomach, subjects burned almost twice as much fat as they did after consuming glucose.

It's all to do with the availability of fuel. Give your body carbohydrate, and it simply uses more carbohydrate. Deprive it of carbohydrate, and it relies to a greater extent on fat as a fuel.

Jeffrey F. Horowitz, the scientist leading the study, agrees.


"To maintain high rates of fat oxidation at rest and during subsequent exercise," Horowitz points out, "people should not eat even small amounts of carbohydrate before exercise."
Now, this doesn't necessarily apply for everyone. After all, there's plenty of research showing that people training for muscle size and strength would actually benefit from a carbohydrate drink before or during a workout.

But if your main goal is fat loss then the message is clear -- if you can, avoid carbohydrate for at least four hours before you train.

Reference

Horowitz, J.F., Mora-Rodriguez, R., Byerley, L.O., & Coyle, E.F. (1997). Lipolytic suppression following carbohydrate ingestion limits fat oxidation during exercise. American Journal of Physiology, 36, E768-E775

 

[MASSIVEmorris]

Thanks for the reply PwB. So, basically, you advocate using a "SKD" (Standard Ketogenic Diet) even if you are not sedentary? Rather, you suggest no carbohydrates whatsoever, even if training intensely with weights, am I right?

 

[PwB]

Even though it is against popular opinion, yes. At least thats what I do, have had several clients do w/ success and some of the newest research is supporting this. Again, having carbs is fine if kept in low enough quantities, and I think a max level of around 60-80g would produce most if not all the benefits of low carbs while still allowing a great deal of leeway in terms of food choices if one chooses to eat carbs. Calorie restriction is #1 for weight loss, carbs should be lowered mainly for health reasons, hormone regulation, fullness for many in their abscence replacing them w/ protein and fat, etc. But it ALL comes down to calories, i'm just talking about optimization and I feel less carbs is better. But people have gotten shredded on every diet under the sun, its just about what is best, healthies, fastest, and most tolerable, for me this plan is as well as for many others.

And I DO train intensely with weights, 3-4 days a week as well as sprinting, my training is great w/out carb-ups.

 

[MrMakaveli]

I just posting to give support to this plan. I started it a few weeks ago when I first talked to PwB (off now due to finals and such), but I found that I was my strongest when I wasnt eating carbs (weird..yes) and only three meals a day. I'll admit sprinting on no carbs wasnt fun and neither was lifting but lets put it this way. Before my carb up I could do 6 more pull-ups than I could after and I also lost noticeable amounts of fat.

As for the thyroid thing PwB, give me some time and I'll send the info to you.

 

[MASSIVEmorris]

PwB: Thanks for all of your information/insight. I'm going to go ahead and try a SKD for 2 weeks (I'll take a break from the TKD). I'll let you know how it goes.

 

[Determin8tion]

What are good sources to eat so you consume all that fat?
If you eat red meat, do you need to eat lots of nuts also?
What about if you eat chicken breast, turkey, egg whites, etc.
Should you somehow eat other fat besides fish oil pills?
I am confused as to how to get the fat from foods besides supplements.
Thanks.

 

[trial0rzgrl]

Well, I stayed on a diet like this for almost a year a while back and I would never do it again. I droped to 20 pounds under weight, but I was to affraid of carbing up. I ended up with no energy and feeling all around terrible. Recently I have started eating carbs and my muscles are fuller and my attitude is great. I was extremly moody back then. Life was no fun!
My mother also tried this for about a year and checked her cholesterol which was through the roof. Really fearing for her life at this point she changed her eating to include carbs and droped it drastically in 3 weeks. Doctors were amazed at the speed!
I know there is a great deal of research on this type of diet because I read many books to support my lifestyle. But my actual experience with it makes me regret it.
I used to hate carbs for making me fat, now i love them for giving me enough energy to get out of bed. I have realized I need carbs to survive. Your brain needs it!

 

[PwB]

Determin8tion, here is a sample list from Dr. DiPasquale's Metabolic Diet, which advocates a high fat/protein, low carb diet during the week.

Steak
Hamburger
Sausage
Venison
Salmon
Lamb
Shrimp
Lobster
Chicken
Turkey
Tuna
Herring
Anchovies
Cheese*
Eggs
Butter
Oils**
Walnuts
Pot Roast
Pastrami
Bacon
Sunflower Seeds
Mayonnaise
Salt
Diet Sodas
Jello***
Ham

* full fat/low carb
** poly and mono-saturated fats as in nuts, olive oil, flax seed oil
*** sugar-free


Most fat should be from food, and fish oil/cod liver oil would be best to supplement with. Fish oil is ideal now though b/c cod liver has a lot of vitamin D in it, and you will get a lot of vitamin D from the sun b/c summer time, which could cause toxicity. Best Oils to cook with are coconut oil and olive oil. Rest of the fat should be from food and mainly saturated fat. Although fat ratios may be greater total fat intake may not be as high as on a traditional diet, depending on calorie levels. An example, for me cutting the most amount of fat i'll eat is 88g, (and usually get less than that) which is high for some but others wouldn't consider it so. It all depends on your calorie needs, energy level, etc.

trial0rzgrl, could you post some sample days of your diet or sample meals?? What diet did you follow, what were your protein/fat ratios, bodyweight and calorie intake? Did you have any carbs at all? Did you cheat?? If so how often??? Did you use low carb bars or shakes??? I'd be interested in more information. Same questions go for your mother.

Just as a note we don't need carbs to survive and neither dose our brain, which prefers to run on ketones when given the chance. This goes for muscles cells as well when a cross section is taken and carbs/fat/ketones are made available, ketones are preferred over other sources. The brain requires 100g glucose a day on a carb-based diet, but when carbs aren't present and the body adapts, it can derive 75% of its energy from ketones, and the rest from glucose produced from the breakdown of fats and protein into glucose via gluconeogenesis.

 

[Determin8tion]

Thanks for the detailed response, Pwb.
It sounds like the Atkins diet list of fats to eat.

What brand and what type of fish oil capsules do you use or like?

Thanks,