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Low Carbs? High Carbs? - What we know about exercise and food
J. Timothy Lightfoot, PhD FACSM RCEP ES Professor and Chair Dept. of Kinesiology University of North Carolina Charlotte
Overview of talk
History of Low Carb Diets Does It Work & Why? Dangers of Low Carb Diets What our bodies use for fuel For More Information.
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1864 - Undertaker William Banting Lt. Col. WD Quackhorn writes Letter on Corpulence advocating high protein/low carb regimen 1961 - Herman Taller publishes Calories Dont Count espousing a high protein, low carb diet. 1972 - Robert Atkins publishes his first diet book and advocates high fat/high protein/low carb diet
Idea was simple - your body would use what you gave it; thus, if you gave it fat, it would burn more fat
1992, 1999 - Atkins publishes updates, now advocating high protein/low carb diet
Should It Work?
Thomas & coworkers (1992) showed that in both obese and lean subjects, increasing fat content of diet did not result in more fat being used for energy.
(Am. J. Clin. Nutr. 55:934-942).
Numerous studies show that excess proteins in diet are excreted (i.e. not used for energy) (e.g. E. Jequier, News in Physiol. Sci. 8: 273276, 1993)
Most lay-individuals would say Yes Some science to support - NEJM (5/22/03)
63 obese men & women; 6 months Weight loss greater after 6 months/same after 12 60% dropped out before completion
132 obese individuals; 6 months Low carb = 12.8 lb loss Low fat = 4.2 lb loss 60% drop out rate
Ketosis
Dehydration, constipation, kidney stones, hyperlipidemia, optic neuropathy, osteoporosis, impaired cognitive function Increased fat causes insulin resistance
Lipotoxicity
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Youre grumpy/cranky
A balanced diet
20-35% fat 45-65% carbs 10-25% protein <30% fat 15% protein 55% carbs
10-12% of our energy comes from protein 45% comes from fat / 45% comes from carbs Below 70% of max - 40 mins
10-12% from protein 50% from fat / 40% from carbs 10-12% from protein 54% from fat / 36% from carbs
At 80% of max
5-8% from protein 16% from fat 79% from carbs 0% from protein 0% from fat 100% from carbs
At 100% max
This presentation at personal.uncc.edu/jtlightf Dean Ornish books Freedman, MR, et al. Popular Diets: A Scientific Review. Obesity Research. 2001 9(Supp): 1S-40S National Weight Control Registry
(http://www.lifespan.org/services/bmed/wt_loss/nwcr/)
RD that specializes in weight control Exercise professional with a degree and certification
Final Conclusions
To be healthy you need a balanced diet that includes complex carbs Calories In/Calories Out In most situations, you are burning 50% fat/50% carbs (protein usage is fairly stable) No exercise burns 100% fat To burn fat, do LSD (Long, Slow Distance) Educate yourself