“We may be approaching a time when sugar is responsible for more early deaths in America than cigarette smoking.” – Lewis Cantly

“We may be approaching a time when sugar is responsible for more early deaths in America than cigarette smoking.” – Lewis Cantly

As I explained in Physical Morality: Our Obligation To Strengthen Our Bodies, we are currently experiencing a health epidemic that has consequences every bit as devastating as smoking. While there has been undeniable success reducing the number of smokers as a whole, the current obesity epidemic becomes more outrageous each day with no end in sight. Ideally, people would come together and say “Enough is enough. No longer will we allow generations to be pulled down this path.”

Communities should be up in arms, demanding that school curriculums prioritize creating an environment promoting healthy lifestyles and a path to lifelong physical vitality. With little indication of this intervention happening, maybe the best solution is to attack the biggest villain—soda companies. After all, this same single-minded focus has been successful against the cigarette barons, right?

The Problem with Soda

Why soda? It is terrible for you, abused heavily, and it is very highly addictive (you’ll remember that 94% of cocaine-addicted rats chose sugar). Nearly half (or more) of Americans aged 18-34 drink soda every day, and of those daily drinkers, the average consumption is 2.6 glasses. Soda is the number one source of sugar for children and adolescents. The American Heart Association has established a maximum intake of added sugars at 37.5 grams per day for adult men and 25 grams per day for adult women.

Most consumed sugar comes in the form of added sugars (not natural sugars, like fruit) and, because of their cheapness and the tendency to shy away from fat, sugar is infused into everything from ketchup to Craisins. The industry leader Coca-Cola creates their business strategy based upon “heavy users”—those who will reliably drink multiple daily sodas—rather than casual “consumers.” This information is even more distressing considering that one 12 ounce can of Coke packs 39 grams of added sugar.

In the Pulitzer Prize-winning book Salt Sugar Fat, Michael Moss explains the tremendous lengths the food giants have gone on to create addiction and habituated poor health. Of all the tricksters none is more successful and insidious than Coca-Cola. In the book, Moss refers to a 1987 study where people were given 40 ounces of soda daily for three weeks.

The average weight gain at the end of three weeks was nearly a pound and a half, putting them on track for 26 pounds in a year. Jeffrey Dunn, former Coca-Cola executive, puts it best: “You can look at the obesity rates, and you can look at per capita consumption of sugary soft drinks and overlay those on a map, and I promise you: They correlate about 99.999%.”

Coca-Cola, Pepsi-Cola, and Dr. Pepper are the behemoths. Their margins are insane and their influence the most pervasive. Government corn subsidies have made added sugar, in forms like high fructose corn-syrup, practically free. This allows them to create overwhelmingly attractive packages to be featured in every school and every athletic organization. These companies have made their product available in nearly every country and it is often sold cheaper than bottled water in much of the developed world.

Jinx, You Owe Me a Coke

If you need more reason to make soda our villain of choice, be upset by the obvious deception and manipulation they enter into every day. True, most companies would do the same thing, but that argument wasn’t acceptable from Marlboro. Coca-Cola, more than any other company, has been successful in making their brand synonymous with every life event from Christmas to the movies to the ballpark.

More deceptively, they’ve joined hands with a coalition of fitness certification organizations to create the illusion that soda isn’t the problem, it is lack of movement. It isn’t that Coke wants to be unhealthy, it’s just that they go to great lengths to hide how damaging their products are while posing as health advocates. Yes, we need to move more. Way more! Yet, this does not negate the even more harmful role of poor diet.

All the soda companies are working this angle. The Coca-Cola machines I see in schools say “BALANCE WHAT YOU EAT DRINK & DO.” The 7-Up machine I see at my town’s hospital has a large “Let’s Play” logo for play.com, as well as a large “Calories Count: Try a Low Cal Beverage” in the top right corner. While as obvious as any used car or snake oil salesman, these insinuations are quite effective.

One of the greatest coups for the soda companies is the development of artificial sweeteners. This has allowed them to pose as a supportive ally in the fight against poor health. As the evidence condemning sugar as the biggest culprit of poor health became overwhelming, soda companies took the opportunity to unleash a more and more expansive line of low-calorie substitutes.

As usual, Coke has been the most nimble, promoting how they are reducing sugars and utilizing calorie-free sweeteners. They veil everything with qualifiers like, “Sugar in moderation is fine…” as they slyly craft the image of what “ideally moderate” means in a nutrition debate full of extremes. Of course, they know that the majority of their “heavy users” will remain mass consumption, while their new low-calorie substitutes might even bring in new customers. After all, drinking soda is “normal” and now you can do it no cost to your health! Right?

Wrong—artificial sugars are no good. Remember, it was an artificial sweetener that 94% of rats chose over cocaine. Strong evidence suggests that these sweeteners change our palate to crave more sweetness, thus making fruit seem bland, and vegetables inedible. Those drinking lots of low-calorie sodas are likely to crave artificial sugars and processed food while growing intolerant of whole foods.

What’s more, a San Antonio heart study found that artificial sweeteners do not activate the “food-reward pathways” in the same way that natural sweeteners would. As a consequence, we feel less satiated and seek more processed junk. A 2016 study of over 3,000 pregnant women and their babies found that consistent diet soda drinkers were twice as likely to have a baby who was overweight or obese by age 1. A 2015 study found that people who drank diet soda over a 9-year period added triple the abdominal fat as those who didn’t drink soda.

Big Soda is right, we do need to move more, but they don’t get to tell us that in an effort to distract us from the destructive consequences of using their products. After all, we wouldn’t buy into cigarette companies telling us all we needed to do was smoke occasionally and move away from the city air.

How much healthier and physically vital might we be, if not exposed to these palate changing, addictive sodas? How are they that different from cigarettes? Their use is more widespread than cigarettes were at their height. Their product similarly addictive. The health ramifications are similarly devastating. We’ve been successful at greatly reducing cigarette smoking in America, but the confusion of attacking all the elements of poor health has left the food giants impervious. Let’s take down the biggest whale—big soda.

Reflexively, I hate adding regulation and the host of unintended consequences that seem to always follow. Prohibition-style initiatives carry costs far worse than a substance could ever be. The best solution, is persistent, strong education.

Still, some practices should certainly cease. It seems ridiculous to make soda sales and advertisements so ubiquitous within the public school setting. Just as we’d never stand for a Marlboro machine in the high-school common area, it is time we remove the Coca-Cola machine from schools and hospitals—the institutions most rely on for advice on best living practices.

Focus the Education Efforts

Certainly, many other factors play a role in our current health epidemic. I wish we could create movements based on more complex notions, but even the most inspired mass movements tend to quickly be reduced to simplistic narratives.

By focusing our efforts, just as we did in the battle against cigarette smoking, we’ll be able to clarify directives and wither away the biggest problem. With fewer heavy soda users, we’ll find people more receptive to other notions of healthy lifestyle and less dependent on excessive sweetness to satiate their warped palate. This will provide momentum against an obesity epidemic that shows no signs of improving.

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The Ketogenic Study

The study population alone differentiates this study from other studies done on obese men etc., because it can effectively guide your understanding to a new level, especially concerning athletes. In the study 25 men were split into two groups and made to follow a ketogenic diet (KD) or the standard western diet (WD) for a period of 11 weeks. The KD group reintroduced carbohydrates during the eleventh week. Of particular note were the following:

1. The ketogenic diet does incur increases in lean body mass.

This goes against the tightly held belief that it is highly improbable that you will gain muscle mass while on a carbohydrate restricted diet. This could be due to the fact that it had never really been studied before and was all based on presumptions. The WD also elicited increases in lean body mass as expected, but it was not significantly different, statistically speaking. Such findings were also conducted and confirmned in rodents.²

2. Loss in body fat was significantly higher in the KD group than the WD group, at least up to the end of the tenth week.

Following the beginning of carb reintroduction, subjects of the KD diet experienced rebound gains in body fat, nullifying the significant difference observed during the previous 10 weeks. However, it is unquestionable that the ketogenic diet is superior for weight loss. If fat loss is your primary goal, you should follow a strict ketogenic diet, not a cyclic approach, because you are likely to regain fat during these periods of carb refeeding (as occurred during the eleventh week on the KD).

3. Testosterone levels increased significantly in the KD group, likely attributed to the increased intake of fat, particularly of the saturated variety.

This is significant, as previous studies conducted on obese men following a carbohydrate restricted diet did not demonstrate appreciable change from a control group consuming a standard diet.³

What likely made the difference was the saturated fat itself, which has been wrongfully implicated in heart disease by the medical community, when it is a very beneficial fat on its own. It only tends to become “bad” when combined with high levels of sugar or carbohydrate consumption, such as on a standard western diet. Testosterone levels are also likely to be higher as you get leaner, since an appreciable amount of conversion to estrogen occurs in fat cells.

4. Reintroduction of carbohydrates to the KD group during the 11th week yielded a larger increase in lean body mass than compared to the WD group, highlighting an interesting phenomenon known as glycogen super compensation (whereby glycogen stored exceeded normal storage capacity).

This was an extremely interesting observation from the study. Why? Because it actually backfired in a way. For one, it did allow the KD group to catch up in terms of muscle synthesis, which is what they were after, but on the flip side, it also resulted in accumulation of a lot of fat, taking a 180-degree turn from the past 10 weeks.

This aspect of the study highlights that, while the KD does promote slow muscle gains, carbohydrate (reintroduction) leads to a dramatic increase in both muscle and fat accumulation. Many professional athletes display this immediately following a contest, when they have a “normal” meal of indulgences. This usually signals the beginning of an off-season bulking cycle.

5. Carbohydrates are inferior for weight loss, as both groups (KD and WD) consumed similar calories throughout the study, eliminating the assumption that ketogenic diets bring about weight loss as a result of caloric restriction.⁴

For years, it has be counter-argued that lower carb diets are no different from diets with moderate to high carb consumption, as long as the caloric intake remained the same. However, this was finally disproved in this study, as both groups (KD and WD) consumed the same amount of calories each day, but with a differing macronutrient profile. It was clear up to the 10-week point that the low carb ketogenic diet was superior, as subjects in that group lost significantly more weight than subjects of the western diet.

Conclusion and Plan of Action

These new findings conducted on experienced athletes will add to the utility of the ketogenic diet, which is for decreasing body fat with slow accrual of lean muscle mass. It should not be confused to mean that the ketogenic diet is superior for building muscle than higher carb diets, as this is untrue. The ketogenic diet is superior, however, for keeping body fat levels low and does still enable you to build muscle, just at a slower rate.

If you are interested in starting to experiment with high fat and low carb diets, the easiest dietary change you can start with is to replace your breakfast with a high fat powered coffee, and practicing fasting until mid afternoon. This will help kickstart the metabolic changes needed in your body to burn more body fat.

Made popular by Dave Asprey as Bulletproof coffee, adding fats to your caffeinated beverage is nothing new and has been done for centuries in the Himalayas where native people drink buttered tea. We suggest making it easy for yourself and opt for an already mixed fat infusion specifically made for use in your coffee. They taste great and will help prime your body for fat adaption.

If you need to lose weight, look no further than the ketogenic diet.

References:

1. Wilson et al. “The Effects of Ketogenic Dieting on Body Composition, Strength, Power, and Hormonal Profiles in Resistance Training Males.” J Strength Cond Res. 2017 Apr 7. doi: 10.1519/JSC.0000000000001935. [Epub ahead of print]

2. Roberts, Michael D., et al. “A putative low-carbohydrate ketogenic diet elicits mild nutritional ketosis but does not impair the acute or chronic hypertrophic responses to resistance exercise in rodents.” Journal of Applied Physiology 120.10 (2016): 1173-1185.

3. Volek, J. S., Sharman, M. J., Love, D. M., Avery, N. G., Scheett, T. P., & Kraemer, W. J. “Body composition and hormonal responses to a carbohydrate-restricted diet“. 2002. Metabolism, 51(7), 864-870.

4. Volek, J. S., Quann, E. E., & Forsythe, C. E. “Low-carbohydrate diets promote a more favorable body composition than low-fat diets“. 2010. Strength & Conditioning Journal, 32(1), 42-47.

The post The Ketogenic Diet Scrutinized appeared first on Breaking Muscle.

[Source: Rami Abramov]

1. Low Carb Diets Contribute to Weight Loss

Carbohydrates are broken down by the body into glucose (sugar). When eating a high carbohydrate diet, insulin levels are elevated after meals to help break down the glucose for energy and restore blood sugar levels to normal. However, insulin is a fat storing hormone, and at high levels, it tells the body to store fat.

On a low carb diet, fats are used as energy instead of carbohydrates. The metabolic process called ketosis begins when the body adapts to a lower carbohydrate intake and converts to burning fat for energy. By eating very few carbs, insulin levels never rise too much and fat storage is greatly reduced.¹

2. Low Carb Diets Contribute to Belly Fat Loss

Contrary to common knowledge, there are a few different types of fat making their rounds within the body. The type of fat that many people tend to focus on with dieting and exercise is called visceral fat. Visceral fat tends to accumulate in the abdominal cavity around the body’s internal organs.

Low fat diets can be effective at reducing body fat, but low carb diets have a great proportion of that fat loss coming from visceral fat, giving a quicker tummy reduction. Not only is this result more aesthetically rewarding, but it can be healthier. Too much visceral fat can cause several metabolic issues.²

3. Low Carb Diets Decrease Triglyceride Levels

Triglycerides are more than just a fancy word for fat—these are specific molecules of fat composed of three fatty acid groups and the addition of glycerol. If you’re unfamiliar with the risks of high levels of triglycerides, they include an elevated risk of stroke and heart disease.

Since triglyceride levels are raised mainly by carbohydrates, particularly simple sugars, cutting out carbs will decrease these levels and decrease your risk for the associated ailments. In low fat diets, carbs can often be increased, which will raise triglycerides.³

4. LDL Levels Are Increased by Low Carb Diets

High density lipoproteins (HDL for short), or “good” cholesterol, is good for your body and having high levels will help ensure a healthy heart. HDLs help to migrate cholesterol out of the blood stream to the liver, where it is broken down and either disposed of or reused by the body.⁴

Low carb diets see an increase in fat consumption, which is good for raising the body’s levels of HDL. This increase in fats should be due to consumption of healthier fats, such as olive oil and nuts.

5. Low Carb Diets Help Control Blood Sugar

Blood sugar is one of the first and foremost concerns of diabetics when tweaking or manipulating their diets, and rightfully so. Changing the amount of sugars in the body can affect insulin levels, which can have a few side effects.

However, when you are consistently cutting carbohydrates, the body doesn’t need as much insulin. This can give those suffering from diabetes more control over their insulin levels and needs.⁵

6. Low Carb Diets Can Reduce Blood Pressure

High blood pressure is a risk factor for many people, especially with age. Several conditions are tied to increased blood pressure, including stroke, heart disease, and several other life threatening diseases. A low carb diet reduces insulin resistance by eliminating blood sugar spikes. Improving insulin resistance helps lower blood pressure and reduces all associated risks.⁶

7. Low Carb Diets Minimize Metabolic Syndrome Symptoms

Metabolic syndrome isn’t actually as much of a condition as it is a pre-condition. Metabolic syndrome is basically a precursor, and major red flag warning, of oncoming diabetes or heart disease if no changes are made.

Symptoms of metabolic syndrome include abdominal obesity, high blood pressure, elevated fasting blood sugar levels, increased triglyceride levels, and HDL levels dipping toward the low side. With the implementation of a low carb diet, all of these symptoms can be treated and improved.⁷

8. LDL Structure Improves with Reduced Carbs

While HDL levels are increased by low carb diets, the structure of LDL (low density lipoproteins) levels in the body can also be improved. Basically, the larger LDL particles are, the less of them that are floating around in the body.

Diets low in carbohydrates can help to grow small LDL particles, preventing more from floating around in the bloodstream. Smaller LDL particles are more dangerous because they can float around more freely and collect to clog up blood vessels.⁸

9. The Ketogenic Diet Helps with Brain Disorders

If you think that diet a person’s diet only affects them physically, here’s some evidence to the contrary: studies have shown that epileptic children who suffered from seizures saw a great reduction in seizures by following a ketogenic diet. In one study, more than 38% of children on a ketogenic diet saw a reduction, compared to only 6% from the control group.⁹

The burning of ketones in the brain can stimulate areas that necessarily burn glucose, like many parts of the brain do. Studies are beginning for many other brain disorders, including Parkinson’s and Alzheimer’s.

10. Low Carb Diets Are Great Appetite Suppressants

One of the main complaints of those that are dieting is the incessant feelings of hunger. Snacking and giving into cravings due to simply being hungry eventually causes the diet to fail.

A high fat diet suppresses appetites, leading to better appetite control and, thus, more weight loss. This is directly related to the reduction in carbs and increases in proteins and fats in ketogenic and low carb diet.¹⁰

Take a Look at the Ketogenic Method

Ketogenic diets certainly have some positive effects on your health, and go well beyond dropping your body fat percentage. Nutrition, as a whole, can be complicated, but the many benefits of a low carb diet are clear cut. If you’re interested in starting a ketogenic diet, you can check out the complete keto diet guide for beginners to learn about how to get started, including what you should eat, your recommended daily calorie and macronutrient intake, and more.

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