First, some soothing music...
I've been getting into arguments on the Internet again! People assume that I believe certain things and "put words in my mouth". As we all know, assume makes an ass out of u and me. I am therefore "laying my cards on the table", so that you have no excuse for being ignorant.
I believe that human beings are extremely complicated creatures both physiologically and psychologically. Our weights are influenced by a humongous number of factors, some of which I have listed below.
Physiology
Calories count (but don't bother counting them)! If we eat more than we burn, we store the excess in fat mass, muscle glycogen & liver glycogen. If we eat less than we burn, we draw the deficit from fat mass & liver glycogen (and sometimes muscle mass). Insulin is involved in the storage of stuff, as is acylation stimulating protein (ASP).
Moving too little makes our skeletal muscle insulin resistant, as inactive muscles have virtually zero requirement for glucose and fatty acids, so they down-regulate the uptake of them. See also The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.
Eating too much & moving too little has nothing to do with gluttony & sloth.
Our weights are regulated by our brains, which are influenced by a large number of hormones & chemicals, including insulin. There is no "set point" weight.
In the winter, when it's cold and dark, we eat more, sleep more and move less so we gain body fat. Subcutaneous fat acts as heat insulation, so having more of it in the winter makes sense.
Our weights can be affected by water balance, which is controlled by our kidneys.
How much of a particular food we eat is influenced by reward. Some foods are rather moreish, as we say in the UK, due to excessive reward. Deliciousness and moreishness are not the same thing. Reward theory and set-point theory are not the same thing.
Rapidly-falling blood glucose level in the normal range can stimulate appetite. I have had personal experience of this on three occasions where my blood glucose level was being monitored. As eating a load of high-glycaemic carbohydrates can result in rapidly-falling blood glucose later-on, this is a good reason to not overeat refined carbohydrates.
Psychology
The exercise paradox. Exercise decreases appetite*. So, why do some people eat more when they exercise more? See Normal Weight Men and Women Overestimate Energy Expenditure – Research Review and Discrepancy between self-reported and actual caloric intake and exercise in obese subjects.
*If exercise increases your appetite, there may be a reason for this. See Move More: Solutions to problems.
The diet paradox. People think that eating a healthy food with an unhealthy food reduces the calories, discussed in detail in The Dieter’s Paradox – Research Review.
Manipulating the masses is easier than you think.
The Coolidge Effect applies to food as well as sex. Eating the same food at every meal gradually reduces reward to zero, no matter how moreish it may be, initially. This is how the Potato diet works.
I often leave concise comments on blogs. Just because I may not mention "X", "Y" or "Z" doesn't mean that I consider "X", "Y" or "Z" to be irrelevant. I may also go on a bit. I'm a nerd!
If I disagree with your point of view, I'll try to tease more information out of you (or I may tease you just for fun). The more I disagree with your point of view, the more I'll tease. If I utterly abhor something you stand for, I'll tease you mercilessly!
Tampilkan postingan dengan label ASP. Tampilkan semua postingan
Tampilkan postingan dengan label ASP. Tampilkan semua postingan
A blast from the past.
Look who's turned up on the BBC food boards after a 4-5 years absence. A big "Welcome back" to Zoë Harcombe, who has the site 'Why do you overeat? When all you want is to be slim' and The Harcombe Diet.
We agree on most things. The problem with counting Calories is that, if you reach your Calorie limit by 6pm, what do you do? Spend the rest of the evening hungry and go to bed with a rumbling tummy & hunger pangs? Or just have one teensy-weensy bite to eat, which turns into a "nom-a-thon"? I know what I would do, as I can resist anything.......except temptation!
What we don't agree on is that Calories don't count. I say that they do. So does Lyle McDonald and Anthony Colpo. For people who are restrained to a hospital bed, changing the relative proportions of carbohydrate & fat (keeping protein constant) in their diet makes no difference whatsoever to their long-term weight gain/loss (ignoring glycogen + water weight differences). What it does make a difference to is how much these restrained people would beg for food. On a high-carb diet, I was much hungrier than when I was on a low-carb diet. This is why I ate way too much on the former diet (& got fat) and ate much less on the latter diet (& got slim).
It's thought that Insulin is the only hormone responsible for body-fat storage. This isn't correct.
Insulin makes the body store glucose (from dietary carbohydrates) and amino acids (from dietary proteins) and stops the body from burning fats. Therefore, having chronically-high serum insulin levels (hyperinsulinaemia) is not desirable for people wishing to burn body-fat for fuel.
As we all know, dietary carbohydrate raises serum insulin levels by raising blood glucose. See http://www.mendosa.com/gilists.htm.
However, dietary protein also raises serum insulin levels. See http://www.mendosa.com/insulin_index.htm.
Eating most fats with carbohydrates raises serum insulin levels even higher still, although fats lower the glucose response. See http://jn.nutrition.org/cgi/reprint/133/8/2577.pdf. What do junk foods mostly consist of? High-GI carbohydrates + fats. However, omega-3 fats reduce the hyperinsulinaemia caused by the other fats. See http://diabetes.diabetesjournals.org/cgi/reprint/53/suppl_1/S166.pdf.
Eating fat on its own does not raise serum insulin levels. See http://ajcn.nutrition.org/content/75/3/505.full.pdf. However, it's still possible to gain body-fat by eating too many Calories of dietary fat. Acylation Stimulating Protein (ASP) makes the body store dietary fat as body-fat. See http://www.jlr.org/cgi/reprint/30/11/1727.pdf.
The amount of food that free-living people (i.e. people who are not restrained to a hospital bed) eat depends mostly on their appetites. This is affected by the food that they eat (the low blood glucose that follows hyperinsulinaemia causes severe hunger pangs) and also advertisements. Watch this video of Adam Curtis' BBC documentary The Century Of The Self - Part 1 of 4.
I hope that you all had a good Christmas.
We agree on most things. The problem with counting Calories is that, if you reach your Calorie limit by 6pm, what do you do? Spend the rest of the evening hungry and go to bed with a rumbling tummy & hunger pangs? Or just have one teensy-weensy bite to eat, which turns into a "nom-a-thon"? I know what I would do, as I can resist anything.......except temptation!
What we don't agree on is that Calories don't count. I say that they do. So does Lyle McDonald and Anthony Colpo. For people who are restrained to a hospital bed, changing the relative proportions of carbohydrate & fat (keeping protein constant) in their diet makes no difference whatsoever to their long-term weight gain/loss (ignoring glycogen + water weight differences). What it does make a difference to is how much these restrained people would beg for food. On a high-carb diet, I was much hungrier than when I was on a low-carb diet. This is why I ate way too much on the former diet (& got fat) and ate much less on the latter diet (& got slim).
It's thought that Insulin is the only hormone responsible for body-fat storage. This isn't correct.
Insulin makes the body store glucose (from dietary carbohydrates) and amino acids (from dietary proteins) and stops the body from burning fats. Therefore, having chronically-high serum insulin levels (hyperinsulinaemia) is not desirable for people wishing to burn body-fat for fuel.
As we all know, dietary carbohydrate raises serum insulin levels by raising blood glucose. See http://www.mendosa.com/gilists.htm.
However, dietary protein also raises serum insulin levels. See http://www.mendosa.com/insulin_index.htm.
Eating most fats with carbohydrates raises serum insulin levels even higher still, although fats lower the glucose response. See http://jn.nutrition.org/cgi/reprint/133/8/2577.pdf. What do junk foods mostly consist of? High-GI carbohydrates + fats. However, omega-3 fats reduce the hyperinsulinaemia caused by the other fats. See http://diabetes.diabetesjournals.org/cgi/reprint/53/suppl_1/S166.pdf.
Eating fat on its own does not raise serum insulin levels. See http://ajcn.nutrition.org/content/75/3/505.full.pdf. However, it's still possible to gain body-fat by eating too many Calories of dietary fat. Acylation Stimulating Protein (ASP) makes the body store dietary fat as body-fat. See http://www.jlr.org/cgi/reprint/30/11/1727.pdf.
The amount of food that free-living people (i.e. people who are not restrained to a hospital bed) eat depends mostly on their appetites. This is affected by the food that they eat (the low blood glucose that follows hyperinsulinaemia causes severe hunger pangs) and also advertisements. Watch this video of Adam Curtis' BBC documentary The Century Of The Self - Part 1 of 4.
I hope that you all had a good Christmas.