A new episode of A Mind For Fitness Podcast is now up. In this episode, Eian talks about what IF does to your body. And whether or not carbs are good or bad. Enjoy.
A new episode of the podcast is now up. In this episode, I talk about the best books on diet, exercise, and mental fortitude when it comes to reaching your goal weight. Enjoy!
A new episode of A Mind For Fitness Podcast is now up. In this episode, Eian talks about how he lost 90 pounds. He discusses what diets he used as well as where he stalled out and how he got past it. In addition, he talks about what workouts he did and what he is doing with diet and exercise now. Enjoy!
Carb-cycling is generally thought of as a healthy part of your low-carb lifestyle. This means that as part of your eating protocol it is OK and even beneficial to eat a large amount carbs once every week or two. However, this brings us to an important question: What kind of carbs should you eat on your heavy carb-days? For example, should one carb up with a bunch of bananas or a pizza? Does it matter?
The truth is different experts have different opinions on this topic. Some recommend a cheat meal where no food is prohibited. Some (a very few) recommend that you should only carb-up with things like pizza and ice. Others recommend that you should only use fruit and starchy vegetables on your high-carb day.
This article is not intended to sift though all this information and tell you what is the right protocol for you. Nor am I your moral judge who is going to think less of you if you eat a pizza on your carb-day instead of a sweet potato. The truth is, I have had carbed up using both. However, if you do chose to eat “dirty” carbs for your high-carb meals, here is what you can expect:
What I have noticed is that if I carb-up on “clean” carbs, I do not have strong cravings for bad food the next day. However, if I eat, for example, Chinese food, I really want more high-carb food the next day. In fact, I have noticed that it takes a day or two for my cravings to go away.
Another problem is overeating. Many dirty carbs have MSG and other excito-toxins that stimulate appetite. This is why, personally speaking, I can open up a bag of Doritos and eat the whole thing, but if I open a bag of organic, non-GMO corn chips, I cannot eat the whole bag. I’m sure many of the readers could identify.
Weight gain happens any time you carbo-load. This is mostly water and has to do with glycogyn and processes I’m not going to go into here. But, in my own personal experience, I gain much more when I carb up with dirty carbs.
In addition, I have noticed that it takes much longer to lose this weight. For example, if I carb up with clean carbs I’m normally back down to my regular weight by the end of the next day. But with dirty carbs, it takes at least two and sometimes three days to lose those extra pounds.
Headache is another phenomenon. This has to do with inflammation. Carbs in general can cause inflammation on their own. However, inflammation is heightened with dirty carbs because of all the added toxins found in these carb sources.
Brain fog happens for the same reason as headache. Toxins in your food will have an affect on your ability to think clearly.
It’s not only your brain that suffers. Your body suffers too. Toxins just make you feel lazy like every movement takes extra effort.
Finally there is disaster pants. This happens because the body is just trying its best to get those dirty carbs out of your system. Why? because if you eat low-carb and clean all week long, you body gets use to those types of foods. It is not use to not high-carb, refined food. When it hits your system your body just wants to get rid of it.
Should You Cheat With Dirty Carbs
Given all the above data, some might wonder if they should eat dirty carbs or not. Like I said above, I am not your moral judge. If you decide to carb-cycle with pizza instead of bananas, that is up to you. In fact, I have chosen the dirty carb over the clean one more often than I would like to admit. In fact, what I have noticed for myself is that when I first started to carb-cycle, I pretty much used all dirty carbs. This was due to the fact that those were the foods I was craving. So when I would have my free meal, I would go nuts. But the longer I have been healthy, the less I want those foods even on a free day/meal. So if you want to eat a dirty carb, that is your decision. You just need to be aware of the results and take them into consideration when you make that choice.
I recently did a podcast on different intermittent fasting protocols. In light of that, I thought I would write this blog based on that podcast. I’m doing this because I want to get the information out there and realize that not everyone listens to podcasts. That is to say that some people like to read more than they like to listen.
This will not be a word for word transcript of the podcast (that would just be too lengthy). What I wanted to do was talk about the different kinds of intermittent fasting plans available and which one is right for you. However, before I do that, I wanted to write a little on why I have taken up this topic.
Last October I had a shocking eye opener. Over the course of the summer, I had re-gained about 15 pounds. While I was no where near 300 pounds (the estimated weight I was at when I started to take my health seriously), I was still very depressed to have gained that amount of weight back.
How did I re-gain the weight. Well quite honestly it was just though neglect. One too many cheat meals, eating too often, not pushing myself as hard as I could have in the gym…the list goes on. And also, the fact that I was not near my original 300 pounds made it easy to over look the “relatively” small amount of weight I was gaining back.
At the first of the year, I once again got serious about my health. In about 5 weeks, I had lost the 15 pounds plus a few extra. I started giving it my all in the gym, making sure I was counting my carbs. I was also eating clean. But the big factor was tighting down on my intermittent fasting.
But one of the decisions I had to make was choosing an intermittent fasting (IF) protocol. This caused me to study which IF programs were available. So which ones are available, and which one did I choose to lose about 20 pounds? And which one should you choose? These questions will be addressed in our next post.
This episode explores the different protocols of carb-cycling.
Not that long ago in our own galaxy, in fact, on our own planet, there was an obesity epidemic. In response to this epidemic, an evil empire of dietitions arose and ceased power. This evil empire insisted that a low-fat, calorie restrictive diet was the answer to this problem. However, they were wrong.
In response to the evil empire, there was a rag-tag group of rebels who fought against the dogma of the day. These people insisted that the answer to obesity were low-carb, ketogenic, and Paleo diets.
Those who followed these diets had great success. But often they did not meet their ultimate weight-loss goals. The Rebels came to realize that cycling carbs was one of the solutions to this problem. What follows is a small portion of their story:
All Kidding Aside
All kidding aside, the truth is there are health benefits for cycling carbs. That is to say it is beneficial at times to have more carbs. In fact, if you have hit a plateau in your weight-loss, this is a great way to re-ignite your fat burning hormones.
The fact of the matter is that there are a number of carb-cycling plans to choose from. These plans differ on the amount of days you should carb-cycle, as well as what kinds of carbs you should have.
What follows is a list of some of the major proponents of carb-cycling and the way the do it. However, this is not an exhaustive list. This is just a list that I am acquainted with.
I cannot share every detail of the methods listed below due to ethical reasons. The authors I have researched draw their income from the books they sell. Therefore, I have tried my best to offer a fair evaluation of their method while not revealing everything they recommend. In other words, what is listed below is just an outline. To get a fuller understanding, you need to buy the books.
That said, some of these authors have publicly shared much more about their diets than others. For those who have shared more openly, I have revealed more about their protocols.
Kiefer is the author of Carb Nite Solution and Carb Back-Loading. Both are carb-cycling diets. Here is what you need to know
Carb Nite Solution Essentials
This is an ultra low-carb diet for 6 days of the week. One day of the week, or more appropriately, one night of the week you can have as many carbs as you want. In fact you can have as many carbs as you want from any source that you want. This is to say that Kiefer allows for “dirty” carbs. You are not just carb-loading with sweet-potatoes and fruit, you can have cake and ice cream as well. No food is off limits.
However, it is important to note that you don’t have to have dirty carbs. You can do this protocol with clean carbs as well. He just does not restrict to clean carbs only.
Carb Back-Loading Essentials
This diet is very similar to Carb Nite. But it differs in that there is more than just one night a week you carb-load. On this diet, you can carb-load, in the evening or after noon, but only after an extremely heavy workout. You can also have dirty carbs on this diet too.
One important difference between these diets is the intention. Carb Nite is inteded for weight-loss, while Carb Back-Loading is intended for bulking.
Dave Asprey is the creator of the Bulletproof Diet. He also runs a company and has a podcast of the same name.
Bulletproof Carb-Cycling Essentials
This is basically a low-carb diet, but not an ultra low-carb diet. This diet focuses more on the quality of food you eat. It allows for some clean carbs at night in order to help sleep and other functions.
On this diet, Dave recommends that one day a week you carb-load. Also, on the day you carb-load, you are suppose to protean fast. Meaning you have very, very little protean. Dave very highly recommends carb-loading with only clean carbs. That is lots of white rice, certain fruits, and other clean sources of carbohydrates. That said, he does allow for the occasional (very occasional) dirty carbs. But it should not be the main source of your carb-loading and you need to be prepared to accept the consequences.
Chris Powell is most famous for tuning fat people into fit people on his television show, Extreme Makeover: Weight Loss Edition. He has written a couple of books but I am only going to deal with one of them here, Choose To Loose: The 7 Day Carb Cycling Solution.
7 Day Carb Cyceling Solution Essentials
This method is the most liberal when it comes to carbs. Basically the diet is one day of high carbs and one day of low carbs. Sounds easy but things do get complicated. Even on the low-carb days, he recommends that you eat a carb portion at breakfast. Your meals are also split into five small meals throughout the day. All carbs during this cycle are clean.
However, one day a week, you can have anything you want. This includes dirty cabs. So it is high-carb, low-carb (except for breakfast)….. until Sunday. On Sunday, no food is off limits.
Our final player is Jason Seab, aself proclaimed Paleo proponent. He is the newest contributor on the list with his book Alt Shift.
Alt Shift Essentials
The Alt Shift protocol recommends a few days on an extremely low-carb diet, followed by a few days on a high carb-diet. There are no dirty carbs on this diet.
Which carb-cycling is right for you. The truth is, if you are already fat-adapted, and you have stalled out on your weight-loss, just about any one of these diets will help. But self experimentation is always the best way to find out. So give each of them a fair shot and see what works.
Have you ever wondered what the difference is between the Low-carb, Ketogenic, and Paleo diets. Sometimes it is difficult to tell. In fact, when explaining the the various aspects of these diets, these three diets in particular overlap significantly.
This overlap hit home for me when on one occasion a friend of mine was explaining his diet. He was telling me all the foods he could and could not eat. He mentioned that he could meet, fish, veggies, and some fruit. He said he needed to stay away from grains, sugar, and a few other foods.
Upon his explanation, I thought this was simply a low-carb diet. He was trying to control insulin in an attempt to shred some unwanted weight. However, this was not simply a low-carb diet. Later when we were having lunch, I ordered a salad with Ranch dressing. On the salad was some cheese. My friend said that you cannot have ranch dressing or cheese on this diet.
This shocked me. The serving of ranch on my salad had no more than about four carbs. The cheese was probably about a two carb serving. This was not going to effect my blood sugar! This was not going to rise my insulin! So what was the problem?
The problem was that my friend was not simply on a low-carb diet. Nor was he was recommending a low-carb diet per-se. In fact, his diet was more-or-less incidentally low-carb. He was on a Paleo diet. That was when I realized that there was a difference between low-carb and Paleo. Later, I realized that there is also a difference between a Ketogenic diet and these other diets as well.
Another complication in distinguishing between these three diets is the fact that celebrity proponents of these diets run in the same circles. For example Jimmy Moore, Able James, Dave Asprey, Robb Wolf, and others will often speak at the same conferences as well as appear on each other’s podcasts.
So what is the difference and is that difference significant?
What’s the Focus, What’s Incidental?
The difference comes down to two things The first is what is the main focus of these diets. Or to put it another way, what is the driving theory behind their dietary protocol.
Second has to do with what is incidental. In other words, what are the results of the theory and how do those results workout in the dietary protocol.
Before I break this down in each diet, let me say that low-carb and Ketogenic have much more in common in their focus than Paleo. Because of that, I will start with Paleo.
The driving force behind Paleo is the idea that the diet of original man is optimal for health. Therefore, there is a strong emphasis on meat, fat, and organic, non- processed food. Original man did not get their food from a factory. They got it from hunting and gathering. Fruit and vegetables could only be eaten in season and therefore sparingly.
According to this view, original men were not farmers so grains and other farming byproducts are not part of this diet.
So, is this diet low-carb and/or ketogenic? Yes, but only incidentally so. In other words, lo- carb and ketoses is not focus but the byproduct. For example, in the winter, original man (in many regions) would not have access to fruit and vegetables. Therefore, they would have eaten meat and fat which would have lowered their insulin and put them in ketoses for a large segment of the year. The focus is eat like original man and as a result you will (at least at times) be in a state of ketoses and have steady blood sugar.
Keto and Low-Carb
Again these two are more closely related because their focus and driving theory are almost identical. Also, their byproducts have much in common. However, that said, they are not completely the same.
The main focus of a Ketogenic diet is to achieve ketoses pure and simple. But in order to achieve ketoses you must eat very, very few carbs which will keep your insulin at bay. Insulin (with exception of carb re-feedings) is the enemy because it will keep you out of ketoses.
In a low-carb diet, insulin is also the enemy not necessarily because it will keep you out of ketoses but because insulin is a hormone that stores fat. You keep this hormone at bay by avoiding high-carbohydrate food.
As a result of this, these diets are both high in fat and moderate in protein and low in sugar and foods that turn to sugar in the body. However, for the most part a Ketogenic diet will slightly put more emphasis on fat than a Low-carb diet. But there is so much similarity that where you find the emphasis really depends on the author you are reading.
Things Get Tricky and Lines Get Blured
Having a diet high in fat, moderate in protein, and low in sugar is where these diets overlap with Paleo. However, it overlaps with Paleo it is not yet incidentally Paleo. These kinds of foods are essential to both the Paleo and Keto communities. Where then do these become incidentally Paleo?
This is where things get a bit complex. Paleo will always overlap with low-carb food and be incidentally ketogenic at times. But Ketogeinic and low-carb diets do not have to be incidentally Paleo. This is due to the fact that being ketogenic and low-carb does not necessitate the belief that “original man’s diet” is optimal. Nor does it necessitate that food must come from an organic source.
To give an example, when I had my salad with ranch and cheese I was being low-carb, and given my overall low-carb count of the day, I was also being ketogenic. However, I was not being Paleo because I was eating that which original man would not have eaten. My friend, on the other hand, who also had a salad but without cheese and cream based dressing was being Paleo as well and low-carb.
So when do Low-carb and Ketogenic diets become incidentally Paleo? The answer comes in what a particular dieter believes about original man and from where he decides to get his food. When a low-carber and/or a ketoer believes that original man had the best diet they have also become Paleo. If a low carber, ketoer decides that they will only eat organic food (for the most part) they have become incidentally Paleo.
Can Someone Be All Three?
The answer to the above question is yes with qualifications. There are many who believe that original man’s diet is the best option for health, who eat only organic food, and also actively try to achieve a state of ketoses. These people often consider themselves both Paleo and Keto (incidently low-carb). And they are correct in a sense. However, one view will often override the other.
For example, there has been much conversation about tubers in the Paleo community. Some believe they are OK to eat and some do not. But let’s say one believes that original man did eat tubers. If this person believes this, but is trying to get into ketoses, he will avoid them. His desire to gain ketoses has dictated his diet.
As anyone can see, where these diets overlap and where these diets differ from each other is a complex issue. There are many who are Keto friendly, but Paleo in their overall outlook on health and vice-versa. This complexity gives rise to the fact that most people in these communities will share information and speak at each others events and podcasts.
I hope this helped. If it did please share this on your favorite social media as well as leave a comment.
Hey everyone. This is a new episode of A Mind For Fitness Podcast. In this episode I talk about the difference between the Paleo, Keto, and Lowcarb diets. I hope you listen and enjoy.
I do not normally re-post an article written by someone else; however, I just ran across an article that I thought was so important that I had to share it with my audience. It is from Body IO and was written by John Kiefer a coach in the indistry whom I highly respect. The article is titled, A Call to Abandon The Paleo Diet. Below is a link to the article. I hope you benefit from it as I did.