sam feltham - smash the fat fitness & fat loss boot...
TRANSCRIPT
Sam FelthamFounder of Smash The FatFitness & Fat Loss Boot Camps www.SmashTheFat.com
SmashTheFat
SamFeltham
SmashTheFat
The Relatively Simple Science Of Slimming
The Relatively Simple Science Of Slimming
“To help as many people as possibleobtain and maintain a healthy lifestyle.”
The Relatively Simple Science Of Slimming
The Relatively Simple Science Of Slimming
The Relatively Simple Science Of Slimming
Costs The UK Economy: £47 Billion
The Relatively Simple Science Of Slimming
"A diet based on starchy foods such as potatoes, bread, rice and pasta; with plenty of fruit and vegetables; some protein-rich foods such as meat, fish and
lentils; some milk and dairy foods; and not too much fat, salt or sugar, will give you all the nutrients you need."
NHS Eatwell Plate by BDA, FSA, NHS & PHE
The Relatively Simple Science Of Slimming
“If people are overweight, it’s usually becausethey eat and drink more calories than they need.”
NHS Choices Losing Weight Plan
The Relatively Simple Science Of Slimming
“If people are overweight, it’s usually becausethey eat and drink more calories than they need.”
NHS Choices Losing Weight Plan
The Relatively Simple Science Of Slimming
“This leads to a puzzle. If calories are declining,why are people gaining weight?”
Gluttony in England? Long-term change in dietby Institute for Fiscal Studies
The Relatively Simple Science Of Slimming
What on...
...is going on?
The Relatively Simple Science Of Slimming
The Relatively Simple Science Of Slimming
Experiment 1 – Low Carb High Fat Real Foods@ 5,794 Calories A Day For 21 Days
85.6kg79.5cm
85.9kg77.75cm
86.9kg76.5cm
+47,175Net Cal.Surplus
=+6.1kg
+1.3kg-3cm
12.6%Body Fat
N/ABody Fat
The Relatively Simple Science Of Slimming
Experiment 2a – High Carb Low Fat Fake Foods@ 5,793 Calories A Day For 21 Days
89.7kg79.5cm
94.25kg85.5cm
96.8kg88.75cm
+47,238Net Cal.Surplus
=+6.1kg
+7.1kg+9.25cm
16.9%Body Fat(+4.2%)
12.7%Body Fat
The Relatively Simple Science Of Slimming
Experiment 2b – Low Carb High Fat Real Foods@ Calorie Maintenance (3,500 Cal.) A Day For 21 Days
96.8kg88.75cm
91.75kg83.25cm
90.35kg80.75cm
+/-0Net Cal.
=+/-0kg
-6.45kg-8cm
14.2%Body Fat(-2.7%)
16.9%Body Fat
The Relatively Simple Science Of Slimming
www.SmashTheFat.com/blog
The Relatively Simple Science Of Slimming
Experiment 3 – High Carb Low Fat Real Foods@ 5,794 Calories A Day For 21 Days
87.3kg78.25cm
90.25kg83.75cm
92kg86cm
+39,969Net Cal.
=+5.2kg
+4.7kg+7.75cm
15.5%Body Fat(+2.6%)
12.9%Body Fat
The Relatively Simple Science Of Slimming
● LC eat; 10% CHO, 65% Fat & 25% PRO, ad libitum.
● LF eat; 50% CHO, 30% Fat & 20% PRO, calorie counting.
● Eat the same amount of calories.
● LC lose more weight in 40, with 24 being statistically significant.
● LF lose more weight in 2, with 0 being statistically significant.
● LC become 3.5 times healthier, with better cholesterol profiles, more stable blood sugar and lower blood pressure.
The Relatively Simple Science Of Slimming
The 44 LC v LF Free-living RCTs of the Past 30 Years
“There is more research needed into how safe or effective low-carbohydrate diets are and following a low-carbohydrate diet does not seem to help people
lose weight and keep it off.”
British Dietetic Association,Food Fact Sheet, Carbohydrates, April 2013
“If we eat too little carbohydrateour body will begin to use up some stored fat.”
The Relatively Simple Science Of Slimming
“The overall action of insulin on the adipocyte is to stimulate fat storage and inhibit mobilization.”
Endocrinology: An Integrated Approach.Nussey S, Whitehead S.
The Relatively Simple Science Of Slimming
The Threshold Effect
Dose-dependent effect of insulin on plasma free fatty acid turnoverand oxidation in humans. Bonadonna et al.
The Relatively Simple Science Of Slimming
Type 2 Diabetes Rises With Mean Body Weight
The Relatively Simple Science Of Slimming
Low Carb Dieters Very Low Fat Dieters
InsulinResistant
(n=20)
InsulinSensitive
(n=22)
InsulinResistant
(n=22)
InsulinSensitive
(n=17)
Base Weight 92.9kg 81.9kg 91.4kg 84.7kg
Weight Loss 6.2kg 4.9kg 2.2kg 4.3kg
Daily CaloriesConsumed
(From Base)
1719
(-324)
1568
(-275)
1525
(-338)
1411
(-388)
Total Reduction In Carbs (Cals)
360 300 140 44
Base Fasting Insulin
17.6 μIU/mL 4.9 μIU/mL 14.5 μIU/mL 5.13 μIU/mL
Change In Fast Insulin
-5.8 μIU/mL +0.1 μIU/mL -0.2 μIU/mL -0.3 μIU/mL
Adherence to a Low-Fat versus Low-Carbohydrate Diet Differs by Insulin Resistance Status. McClain et al.
The Relatively Simple Science Of Slimming
The Relatively Simple Science Of Slimming
The Response to Exercise with Constant Energy Intake in Identical Twins. Bouchard et al.
● 7 Pairs of identical twins under 24 hour surveillance for 93 days.
● Cycled twice a day for about an hour per session until they burnt 1000 calories, whilst eating at calorie maintenance.
● Average weight loss was 5kg, but should have been 7.5kg according to the calorie formula.
● The range though was 1.5kg – 7.5kg, and was described as “individual differences in response to the negative energy balance.
The Relatively Simple Science Of Slimming
The Relatively Simple Science Of Slimming
The Relatively Simple Science Of Slimming
My bottom line is that...
…the randomised controlled trials of the past 30 years show people on an eat as much as you want low carb high fat diet of real foods show greater weight loss and better health outcomes compared to the current conventional calorie counting low fat high carb diets despite eating the same amount of calories!
It's not that an eat as much as you want low carb high fat diet is the solution for everyone, but it's definitely the best place to start in becoming slimmer and healthier. Along with some smart exercise to increase muscle mass which improves your insulin sensitivity which makes it easier to slim down :)
The Relatively Simple Science Of Slimming
Sam FelthamFounder of Smash The FatFitness & Fat Loss Boot Camps www.SmashTheFat.com
SmashTheFat
SamFeltham
SmashTheFat
The Relatively Simple Science Of Slimming