Low Carb or Paleo, Actively Managing Glycogen

  • mstone18

    Posts: 84

    Nov 16, 2014 12:06 AM GMT
    I've been reading a book called

    "Blood Sugar 101: The Truth about Low Carb Dieting"

    It sounds like an Expose' and sounds like it would be sensationalist. But so far it isn't.

    I'm up to Chapter Two and it covers a lot of referenced studies that could be summed up like this:

    1. The first 20-100 lbs weight loss from Low Carb could be just loss of Glycogen from the Liver (effecting a large decrease in the abdominal area) and from the Muscles all over the body. Glycogen has a 4:1 ratio of Water loss per gram of Glycogen, so the loss is dramatic for some people more so for younger and male. (But if you still have fat under the skin, that remains.. it leaves, you with loose sagging skin.)

    2. Any real fat loss is strictly calorie based and follows a much slower predictable curve on the order of several weeks to months. And is much slower the older you get. (I strongly suspect its sleep dependent too based on the NAD+ required in the cell to burn fat and that just doesn't come easy without sleep. Glycogen release is easy, Fat burning is time consuming and hard.)

    Ramping Glycogen up and down ramps Blood sugars up and down and lags a bit, so insulin never hits its target properly and the liver or muscles dump sugar into the blood at exactly the wrong times leading to swelling tides. And a perfect storm for elevated triglycerides and white body fat production.

    Its fascinating in that the focus of the book is towards explaining Food Choices (Cravings) and Blood Sugars values (which Food Timing and Portions do control).

    I'm wondering if anyone has ever taken the approach of managing Glycogen first, then managing Fat loss.

    It seems Glycogen can be gained and lost in a matter of hours or days. And Fat mostly gains unless mild calorie restriction is strictly practiced over a matter of months or years.

    The difference being in how your skin tightens, sags, or appears healthy or not.

    I would "guess" not having finished the book. The choices begin with Food Choices and Food Portions, weighing foods and sticking with known predictable routines of food sourcing preparation.

    Also based on the book.. I'd guess pricking your fingers to perform lots of blood tests would be smart.. but I'm not sure I can do that. I'm not diabetic and bloodless glucose meters won't be on the market for a few years if ever.

    I'd suggest people read the book simply because it does seem to try and explain cravings. It steers kind of towards the "middle" that no foods are dangerous with proper portion control and eaten at the appropriate times, but that there are vast trade offs, and we are slaves to the recent history of what we've consumed.

    This is a great group of people, and very smart; health and appearance experts. So I was really curious about opinions.
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    Nov 16, 2014 4:29 PM GMT
    You know, my partner is a big believer in alternating carb restriction w high carb, he does something like 3 days off-1 day on. It somehow tricks his metabolism and seems to work for him. I finally decided to go Paleo just to see how it worked for me and am now finishing my 3rd month. My only carbs of any significance come from fruit, sweet potatoes and to a lesser degree all the veggies. As you know, some guys can get pretty fanatical about Paleo but I'd describe myself as a 90% purist (protein shakes are a no no but I still have a couple). So far I've been very very happy w the way my body has responded to it. The cooking is kind of a drag and eating out can be a challenge, but I try to cook for 3-4 days at a time and reheat my little tupperwares at work for lunch. It would be great if he did Paleo w me so we could cook/eat the same but he's pretty stubborn. My advice? Try different regimens and go w what gets you results and is feasible to prepare. Would also like to hear other guys' experiences/advice.
  • mstone18

    Posts: 84

    Nov 17, 2014 2:34 AM GMT

    That chapter 2 talked about Keto and protein effects. One thing I found interesting was that we all basically get Keto simply over night to some degree by morning. And that being dehydrated can drive us into Keto too.. so its not a special state that is especially hard to get to. I almost laughed out loud at the discussion of people using Keto strips misinterpreting when they went Keto with no effect while maintaining high calorie intakes. Protein was very interesting too, it does take more energy to break it down into glucose, and it does have nitrogen which turns into an acid and may harm kidneys, but the energy balance requirements are so low, its like thinking exercise can burn off excess calorie consumption in any realistic manner. There just seems to be so much Hyper-information that real information is swamped by perception.

    I must admit to getting caught up in the "a calorie is not a calorie" mantra because I tend to like looking for complex explanations over "its simple calories in versus calories out".

    Right now I don't think its either of those solutions.

    I mean it is partly, but its just not as simple as either chant would have you believe. I tend to think we need to make a list in order of importance and focus on those. Like: Water, Calories, Sleep then focus on Carbs:Fatsicon_razz.gifrotein then focus on things we're most likey to be short on in the diet, like Magnesium, B12, Folate, C, D, DHA getting them out of order based on a fad might be the wrong thing to do. And too many variables causes us all to just give up. Look at how hard it is to translate those into real meal plans and consistently prepare and follow them.

    I do think preparing your own meals, weighing things, timing your meals are probably the best first steps. Somehow getting a reading on Blood sugar versus time seems like the best overall indicator for health.. but it could be the diabetes hype too.. I've heard of HbA1C measurements, one test every three months as a general checkup on the diet, that sounds simpler and easier to keep up with.

    Tupperware meals at work sound like a great way to save money, and impose portion control without a lot of thought.

    I've just about given up on socializing over meals, unless its dinner. I get too many people accusing me of judging them by ordering a salad. But I just lost my appetite for hamburgers, big rolls and fries a long time ago.
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    Nov 18, 2014 4:28 AM GMT
    The big difference with Paleo is that your body switches to its natural
    Cholesterol burning metabolism from the unnatural," civilized", sugar based metabolism. Paleo is not carb restricted ... It is man-made /artificial carb restricted ... There is a big difference in that . It is also not calorie restricted and it a full natural fat diet. It changes everything and you can see change right away. You don't have to measure or weigh anything . Just eat real, non man made food.

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    Nov 19, 2014 4:46 PM GMT
    There are two ways to lose weight.

    1. Eat less; move more.
    That kinda sucks though, cause eating less restricts the energy you have for moving more.

    2. Eat paleo-ish.
    That allows you to eat as much as you like, which in turn gives you more energy to move more.

    Take your pick. icon_biggrin.gif