Best type of diet for fat loss

[novastepp]

to original poster: we talking just weight loss, or fat loss? it says fat loss, but it seems many people are talking about weight loss, two totally different things.

to a bodybuilder, i can give tons of information stating how carbohydrates are ABSOLUTELY NECESSARY to progressing in strength, stamina, and body composition.

[VeraDeMilo]

to original poster: we talking just weight loss, or fat loss? it says fat loss, but it seems many people are talking about weight loss, two totally different things.

to a bodybuilder, i can give tons of information stating how carbohydrates are ABSOLUTELY NECESSARY to progressing in strength, stamina, and body composition.

Correct. Necessary to PROGRESSING. No one argued that fact. Carbohydrates, however are not necessary if the goal is only to maintain muscle while cutting fat. (For a limited period of time)

[novastepp]

Correct. Necessary to PROGRESSING. No one argued that fact. Carbohydrates, however are not necessary if the goal is only to maintain muscle while cutting fat. (For a limited period of time)

they are still absolutely necessary. progression can be fat loss. that is a progression towards leanness. maintaining or recompoing is still progression. i was merely saying that if you want to improve your physique, carbohydrates are absolutely necessary.

studies along with real world examples show that a steady stream of carbohydrates produces more of a fat burning effect than neglecting them or using negligible amounts. also, maintaining a steady, yet somewhat lowered state of insulin release will also prove beneficial in regard to fat loss, and keeping fat gain halted; using carbohydrates regularly.

again, we're talking about maintaining lean mass and nothing better than carbs and protein.

[VeraDeMilo]

Carbs do come into play during the ketogenic diet, which is why I stated the cheat meal is crucial. However, steady carb intake or high carbs is not beneficial.

From "Cyclical Ketogenic Diet, The Science"- by Justin Frank.

-"In actuality a ketogenic diet has a muscle sparing effect compared to higher carb diets due in the most part to the huge supply of fatty acids and ketones. Basically, there is no need for the body to break down muscle for energy. Also, part of the benefit of the cyclical approach to ketogenic dieting is the carb-load. When the carb load is introduced glycogen synthesis can be increased two-fold after a depletion period, cellular hydration is increased hugely, insulin response is increased, after the depletion workout (more on this in part two) muscles are highly insulin sensitive, and all these factors and more are likely enough to rebuild any lost muscle tissue during the dieting phase. During the low carb period growth hormone is also high, further speeding fat loss and preventing muscle loss."

Again, I am talking about dieting for fat loss, while sparing muscle.

On a side note, don't forget, the body also has the ability to convert fats and protein into glucose.

When on a high carbohydrate diet, the body becomes less suficient at burning fat for fuel because it relies on a steady energy source entering the body in the form of carbs. While in Ketosis, the body becomes more sufficient at using fats as energy with no more reliance on carbs. You also excrete any ketones that have not been burned off as energy through your urine. In ketosis your body prefers the ketones (fat) to glucose as its main energy source. Also, with your insulin levels low, your growth hormone levels increase. Speeding up fat loss and aiding in muscle repair.
In addition to this, you will crave food less while on a ketogenic diet. Ketones have the ability to blunt hunger. Carbs induce hunger. Which is what you don't want while trying to diet

[novastepp]

Carbs do come into play during the ketogenic diet, which is why I stated the cheat meal is crucial.
cheat meals are never beneficial. ever. throwing crap into a diet is just that. look up carb cycling. carb loading, and carb depletion. no reason to ever cheat.

However, steady carb intake or high carbs is not beneficial.
bogus statement

From "Cyclical Ketogenic Diet, The Science"- by Justin Frank.

who is this and where did you find the article?

-"In actuality a ketogenic diet has a muscle sparing effect compared to higher carb diets due in the most part to the huge supply of fatty acids and ketones. absolutely no evidence presented. opinion is not fact and in this case, this statement can be proven more true by introducing carbohydrates into the diet.

Basically, there is no need for the body to break down muscle for energy.
this would be teh case after any food consumption.

Also, part of the benefit of the cyclical approach to ketogenic dieting is the carb-load. When the carb load is introduced glycogen synthesis can be increased two-fold after a depletion period, cellular hydration is increased hugely, insulin response is increased, after the depletion workout (more on this in part two) muscles are highly insulin sensitive, and all these factors and more are likely enough to rebuild any lost muscle tissue during the dieting phase.

EXACTLY WHY carbohydrate selection and implementation are critical. no reason this cannot be achieved routinely, even daily with carb loading and carb cycling, but to lower the body into ketosis will not provide any effect to the degree that carb cycling or adequate distribution throughout the day would also provide. Selection of carbs is also a must. that is why we look to the GI index and carb load provided by particular foods.


During the low carb period growth hormone is also high, further speeding fat loss and preventing muscle loss."

typical "bro-knowledge" here. you think that eating crap is beneficial, then i know you will believe that the insulin "response...not spike" issued afterward is going to be enough to suppress GH? I would love top read a scientific study that proves food will tamper with a regulatory hormone. not going to happen. only way that wiould be teh case is if you were using it endogenously, in which case you should also be using GH and other peptides, but that isn't the case here so that is false.

Again, I am talking about dieting for fat loss, while sparing muscle.

me too.

On a side note, don't forget, the body also has the ability to convert fats and protein into glucose.

the body will convert any unneeded nutrition into glycogen as well. another benefit of using carbohydrates regularly.


When on a high carbohydrate diet, the body becomes less suficient at burning fat for fuel because it relies on a steady energy source entering the body in the form of carbs.

just from carbs eh? no. the body will always rely on a steady energy source. they roll in this order. carbs. proteins. fats. so when you workout and your body doesn't have 1. sufficient blood sugar 2. suffecient glycogen storage 3. free fatty acids, where do you think it's going to tap? muscle/protein/amino acids next. workouts are catabolic to two tissues: fat and protein. fats in the form of free fatty acids which will not last 5 minutes if you train hard, and then protein, which will then starve your muscles and your training will become detrimental.

also, a steady stream of insulin will PRIME your body for fat loss. the hormone will help regulate glycogen stprage and if you are training for, yes fat loss, then it will begin to ensure a rythm of using that dietary fat as fuel. essentially your body will say, "no need for this fat because we have atored energy" your training is what plays next. that is why its diet and cardio. now if done correctly and with carb cycling, one could achieve fat loss without cardio. yes, it's actually easy to do. provide similar amountsof carbohydrates at different intervals, and your body will begin storing glycogen and at that point your diet becomes the catalyst for change, not your training. it never knows when it will need more or less stored fuel so it will subsequently not store fat.

While in Ketosis, the body becomes more sufficient at using fats as energy with no more reliance on carbs.

reliant on fat. obvious. it has to, because if it uses its protein stores that becomes detrimental to the CNS. and if you are training, that will further hinder progress. you are then depriving the CNS of much needed fuel.

You also excrete any ketones that have not been burned off as energy through your urine. In ketosis your body prefers the ketones (fat) to glucose as its main energy source.
again, prefers? it has no choice.

Also, with your insulin levels low, your growth hormone levels increase.

i love people who think that natural hormone levels are going to shoot up enough to tell a diff merely from a meal or two. not going to happen here. i would like to see another study for this one too.

Speeding up fat loss and aiding in muscle repair.

sure exogenous amounts of GH will. but we were talking about diet not exogenous substances

In addition to this, you will crave food less while on a ketogenic diet. Ketones have the ability to blunt hunger. Carbs induce hunger. Which is what you don't want while trying to diet

it may be true that carbs induce hunger, but are you not combining them with anything? a lean protein source alone will blunt any satiation problems associated with carbohydrate intake. I still take in over 3000 cals daily when cutting for fat loss and muscle retention. I still eat over 200g carbs daily. and I'm satiated because i do use a mediated carb spread throughout my meals, and if i feel hungry i listen to my body and up the fat intake slightly to counteract any negative response i have. i listen to my body, not deprive it.

a lot of mostly-false "bro-info" that i hear passed around all the time. none of which has proved successful for myself, anyone I know personally, or anyone who has reached super-par results on this site, or in a scientific study.

I'm pulling my info from these sources:

Leucine Regulates Translation Initiation of Protein Synthesis in Skeletal Muscle after Exercise
Layne E. Norton and Donald K. Layman

Manninen, A. Hyperinsulinaemia, hyperaminoacidaemia and post-exercise muscle anabolism: the search for the optimal recovery drink. 2006.

Schwenk, T. When Food Becomes A Drug: Nonanabolic Nutritional Supplement Use in Athletes. 2003.

International Union of Pure and Applied Chemistry (1960) J. Am. Chem. Soc. 82, 5581.

Stellingwerff, T., Boit, M. K., Res,. (Dec2007) Nutritional strategies to optimize training and recovery in performance and middle-distance athletes. Journal of Sports Sciences, Supplement 1, Vol. 25, p17-28, 12p


You're an athlete.. You need carbs mate.

Regardless of whether you're cutting or bulking.

Carbs.

Good clean carbs.
summation in bold