Nutrition Myths Nutrition Myths and the and the

Truth about CarbohydratesTruth about Carbohydrates

By: Kirk Vidrine

Kirk VidrineKirk Vidrine

Master’s Degree Human NutritionDr. Mike KeenanResistant StarchSodium ButyrateBody Fat

Fitness Professional10 yearsSpectrum FitnessComplete fitnessEveryday Nutrition

The ProblemThe Problem

The ProblemThe Problem

Obesity has a strong correlated to high mortality diseases

Estimated 325,000 deaths annually

Direct health care cost of $78 billion dollars annually

Over 9% of total health care cost

Diets to the RescueDiets to the Rescue

Myth 1:Myth 1:The hCG DietThe hCG Diet

hCG is the pregnancy hormone

British endocrinologist Albert T. W. Simeons'

Theory: hCG increases weight loss, spares protein and reduces hunger

hCG DiethCG Diet

Problem 1: lack of evidence

1 study in the 70's showed results

Protocol for most studies is a 500 kcal/day with hCG injections

Every study since has shown no results

No significant research since the late 90's

hCG DiethCG Diet

Bottom line

hCG has no effect on weight loss or appetite suppression

hCG diet weight loss is due to starvation and placebo effects

Myth 2: Myth 2: Skipping meals is the best method to lose weightSkipping meals is the best method to lose weight

Theory: Reducing meals should lower calories and lead to weight loss

Myth 2: Myth 2: Skipping meals is the best method to lose weightSkipping meals is the best method to lose weight

Problem 1: Metabolism slow down

The Horse and Bear theory

Myth 2: Myth 2: Skipping meals is the best method to lose weightSkipping meals is the best method to lose weight

Problem 2: Rebound overconsumption

Skipping meals increases hunger hormones

Skipping meals may lead to compensation eating and weight gain

Myth 2: Myth 2: Skipping meals is the best method to lose weightSkipping meals is the best method to lose weight

Bottom line

Skipping meals reduces your metabolism and leads to overeating

Small, frequent meals improves food choices and fat loss

Try to eat 4-5 times a day

Myth 3:Myth 3:You should not eat after you workout You should not eat after you workout

Theory: If you don't eat after working out your body will continue to burn extra body fat

Myth 3:Myth 3:You should not eat after you workout You should not eat after you workout

Problem 1: Muscle and metabolism loss

Exercise causes Glucose loss & muscle damage

Not eating after working out may impair muscle development

Myth 3:Myth 3:You should not eat after you workout You should not eat after you workout

Window of muscle opportunity

•3-6 hours post workout

•Carbohydrates 20-40 grams

•Protein 20 grams

Muscles increase metabolism

70% of your calorie output happens outside the gym.

Myth 3:Myth 3:You should not eat after you workout You should not eat after you workout

Bottom line

Eating within 3 hours after you workout

•Improves muscle recovery

•Improves muscle performance

•May improve long term fat loss

Myth 4:Myth 4:If you don't eat fat, you can't get fat.If you don't eat fat, you can't get fat.

Theory:•Carbohydrates are for energy•Protein is for muscle•Fat is for fatTherefore if you don't eat fat, you can't get

fat

Myth 4:Myth 4:If you don't eat fat, you can't get fat.If you don't eat fat, you can't get fat.

Problem 1: Fat is essential

Dietary fat is necessary for biological functions

Essential fatty acids can't be made within the body

Some fats have shown health and body fat benefits•Olive oil•Fish oil•Nuts and seeds

Myth 4:Myth 4:If you don't eat fat, you can't get fat.If you don't eat fat, you can't get fat.

Problem 2: the 80's

Fat gram = 9 calories

Carbohydrate and Protein grams = 4 calories

Low fat = low calories = weight loss

Walter Willett study

Dietary fat % decreased

Calorie intake and body weight increased

Myth 4:Myth 4:If you don't eat fat, you can't get fat.If you don't eat fat, you can't get fat.

Problem 3: built to be fat

Starvation has been a major problem throughout history

Body fat is a safety mechanism

Myth 4:Myth 4:If you don't eat fat, you can't get fat.If you don't eat fat, you can't get fat.

Bottom line

Fat is a necessary health nutrient with health benefits

Any Nutrient which contains calories can be converted onto body fat

Try to consume health fats such as olive oil, fish oil and nuts or seeds

Myth 5:Myth 5:More Protein = Larger MusclesMore Protein = Larger Muscles

Theory :

Muscle is made from protein, therefore

The more protein you eat the larger you muscles will grow

Myth 5:Myth 5:More Protein = Larger MuscleMore Protein = Larger Muscle

Lemon's study

Assessed nitrogen balance of new exercisers with low (0.8 g/kg) to moderate (1.6 - 1.8 g/kg) protein intakes

Exercisers with moderate protein intakes had a positive nitrogen balance

Exercisers with low protein intakes had a negative nitrogen balance

Study suggests increased protein intake is needed for muscle development

Myth 5:Myth 5:More Protein = Larger MusclesMore Protein = Larger Muscles

Many more studies

Assessed protein balance of exercisers with :

Low (0.66 g/kg - 0.8g / kg)Moderate (1.4 - 2.4 g/kg) High protein (2.8 - 3.6 kg/kg)

Similar findings as lemon, but....

Higher protein diets showed no greater benefits

Myth 5:Myth 5:More Protein = Larger MusclesMore Protein = Larger Muscles

If muscle is made from protein, then why doesn't the body create more muscle with extra protein intake?

The body tries to be energy conservative

Muscle is energy expensive

Many protein sources are high in saturated fats

Myth 5:Myth 5:More Protein = Larger MusclesMore Protein = Larger Muscles

Bottom Line

Calories and protein are required for muscle repair and growth

Moderate intakes of protein helps muscle development in short term trials

Excessive protein intake is unnecessary for stimulating muscle developement

CarbohydratesCarbohydrates

Bad reputation, good reasonBlood Glucose, Insulin & Glucagon

Eat

Insulin

Forget to eat

Glucagon

CarbohydratesCarbohydrates

When insulin is high, fat building is high

When glucagon is high, fat "burning" is high

Carbohydrates increase blood glucose levels

Skinny CountriesSkinny Countries

ResultsResults

What really worksWhat really works

Dena (2003) JAMA

107 articles

3,268 participants

No difference with Carbohydrate intake

Major differenceStarting weightTotal caloriesTotal time on diet

CarbohydratesCarbohydrates

Fat metabolism is dynamic

Net body fat levels

Weird fact : protein has a larger gram for gram insulin secretion rate than carbohydrates

Good Carbohydrates?Good Carbohydrates?

High quality carbohydrates have shown health benefits:

Cancer prevention (particularly colon)Cardiovascular healthWeight/fat loss

FruitsVegetablesWhole grain, high fiber starchesBeans and legumesSweet potatoes or yams

Good Carbohydrates?Good Carbohydrates?

High Carbohydrate UserHigh Carbohydrate User

Clearance BassLawyerBodybuilderFitness authorCarbohydrate advocate

ReviewReview

Stay away from hCG

Eat small frequent meals throughout the day

Eat within 3 hours after exercising

Excessive intakes of protein are unnecessary for muscle development

Any macronutrient can increase or decrease body fat, the key is to eat healthy foods choices

QuestionsQuestions