Wikipedia has almost 100 different diets listed.

If you polled the average person, they will tell you whatever they want, but are they deep down thinking "My ideal diet is one in which I get to eat pretty much exactly the same way as I do now, but with fat loss". Whether or not you are thinking this will result in the same conclusion...Ain't gonna happen. The concept of a diet is CHANGE. If you voted for Obama, that was his campaign slogan, but are you asking him to make things better for this country, but without impacting your everyday life...so make changes in your life by not changing your life. That my friends is a paradox.

As mentioned above, Wikipedia has close to 100 different diets listed, so do you think that the next diet that hits the book shelf is the Lord of All Diets? (hint: the answer is No). Most diets will probably cause you to lose weight, if you stick to them long enough, but that does not mean they will all affect your health the same. Most people will try a diet out, see some benefit or not see some benefit, and then go back to their typical daily routine. 

There are 2 general replies to the question, "Why are you going on a diet?" 1) to get rid of some extra weight, aka fat 2) to be healthier or improve my health

The theme if this blog will include both of those statements but will try to convince you why they are not always the same thing and how the diet or foods you eat will impact your health differently. It is in the view of health that all Calories are not equal. That specific discussion is for another blog post...or several. For now, let's focus on the concept of dieting and what I have to say on the matter. 

People focus on the wrong thing and what is worse is that they know they are not doing what they think they should be doing and what the right thing to do is. (that is a tongue twister of a sentence). Take The Master Cleanse "juice fast". People do it wanting it to detoxify their body and get rid of excess fat (not all fat, but just the excess ;) All that cayenne pepper isn't removing fat from your body or detoxifying it...the extreme lack of Calories, removal of processed food, cigarettes, and whatever other crap you probably were eating is what caused weight loss and saw any shred of detoxification of your body.(But cayenne pepper boosts metabolism and burns fat...so does chewing gum, but we don't run around telling people to chew gum for fat loss...sadly, there was a gum chewing study that actually used money to provide a result which I just took 10 seconds to give....gum chewing doesn't cause weight loss! They even showed that a printout with good nutrition didn't even result in weight loss over 8 weeks.) Overall foolishness, and not the kind of message I want to promote here. Yet, there are 21,000 facebook likes on the Master Cleanse web page. Why do people do these type of things? I don't really have an answer, but I think it might be some sort of false hope..or a fad gone viral. By wanting to have a transformation of your body and your health you graciously accept fads that will definitely cause a substantial change to your body, but not an improvement in your health (the diet includes laxatives people...laxatives), and will not cause a substantial change to your everyday lifestyle. Make no mistake, you will gain that weight back, so why do you have to go through all the misery of failure, when all it takes is pointing yourself in the right direction and just keep on keeping on. As the famous quote by Lucius Annaeus Seneca states, "No man has ever become wise by chance", so too is health not achieved by chance. It takes time and effort, and for some people more effort than others. This is what people refer to when they try and get you to make "lifestyle" changes. These tend to stick and should make you much happier and consistently healthy in the long run. 

Quit the fad diets, assess your daily diet, and address your problems. I am sure you know what they are or can easily figure it out if you simply wrote things down. If you need any help, just click that contact button up at the top of the page. I promote health through getting you to change your lifestyle and habits through consistent behavior and both dietary understanding and practice. 

Of all the diets and food recommendations, no one diet will rule them all (this isn't Lord of the Rings), but there will be general recommendations that have common overlaps in what will help you be healthy/healthier and what will fall under "All things Nutritious". Stay tuned for the next blog on basic guidelines of eating yourself to health.

At the end of the day, you have to want to change and have the will to do so. (Hence my Shakespeare quote on the first blog)

-Pd

The concept of someone going on a diet, in my eyes, is strictly to get rid of or lose body fat (almost always). The question I posted in the previous blog was: Will a low or high carbohydrate diet cause different amounts of fat loss? In general, the answer is NO.

BUT...that does not mean you should automatically choose to diet and cut out any Calories, because what you eat will have an impact on your overall health, and maybe even increase your susceptibility to gain or lose fat.

Let me explain.

The idea of someone maintaining a stable weight (fat mass) has been shown to not really depend on the type of Calories they eat, but rather more about maintaing energy balance (related to fat mass). See the following paper: Leibel, 1992;55,Clin Nutr
Basically, they looked at people (26 of them) who were kept at a stable weight for an average of 64 days. During this time they fed random diets (all the same Calories) but with different amounts of fat and carb (e.g., 15% carb/70% fat for  39 days, then switch to 15% carb/70% fat for 44 days) all the while maintaining the person's weight. Whatever combo of switching from high carb to high fat or vice versus they were able to feed similar Calories on either diet and keep weight stable.
The key point here is that variations in your day to day diet (more fat, less fat, more protein, etc.) will probably not change your weight. HOWEVER, weight and fat are not everything, as different diets can have different impacts on your health.

To lose fat you generally have to cause a Calorie deficit (aka eating significantly less in order to physically remove fat)
The type of Calories you are eating when losing body fat will probably not change how much or how little total body fat you lose, BUT they can determine where the fat comes from and how your health will be affected differently.

Insert: Miyashita, 2004;65, Diabetes Research and Clinical Practice


22 overweight/obese type 2 diabetics (16 men, 6 women) ~52yr old underwent a restricted diet (11 in one group and 11 in the other) of either 1000 Calories/day on a lower carb diet (35% carb, 35% fat) or 1000 Calories/day on a low fat diet (62% carb, 10% fat). Protein and fiber intake was equal in both groups.

What happened after 4 weeks on the very low Calorie diet? Both groups lost similar weight (~17lbs lost), similar total fat, and had similar maintenance of muscle mass. That means almost all weight lost was fat. So they probably stuck to the diets and both saw equal weight loss.

Why is low carb better than low fat even though you lose the same total amount of fat?  
Because, these were overweight/obese diabetics and while both diets essentially reversed the high blood glucose back to normal, only on the low carb diet did they see significant improvements in fasting insulin. Also, HDL-cholesterol (which was low before the diet) stayed low in the low fat group but actually increased during weight loss on a low carb diet (possibly due to the increase in saturated fat or increased lipid flux). What was more striking and the major health reason to choose a low carb diet when losing weight, was where the fat came from. Only the low carb group saw a significant decrease in visceral fat (the very bad fat surrounding your organs). This means that both groups, when on a 1000 Calorie/ day diet lost similar amounts of fat, but the low carb group preferentially pulled more fat from the area that needed fat removed. 

Energy balance (fat mass changes) was equal on either low Calorie diet (low carb vs low fat), but the improvements in health were not. 

-Pd

The age old question in its simplest form: 1) If I overeat fat or carbohydrate do they effect changes in total fat mass differently?
2) On the flip side - Will a low or high carbohydrate diet cause different amounts of fat loss? 

The answer to both of those questions is NO. That is what good research has told us...Let me explain (regarding fat gain...fat loss will be another post).

There are many things that go into this but most studies that have properly been done, in a true controlled setting show no difference in fat mass changes whether the person was overfed or underfed with varying amounts of fat and carbohydrate.

(This post and others to come will tell you that Calories seem to determine fat mass, increased or decreased, but the type of Calories are what determine HEALTH!) Therefore, fat mass does not always determine health.

Example 1. (Horton, 1995;62.AJCN)

The Horton, 1995 study was incredible and showed exactly what I need to justify my answer above.

Randomized crossover design (meaning they used the same subjects for both interventions and randomized which intervention was given first).
9 lean and 7 obese men (18-46yr) completed 1 week of controlled weight maintenance (they were fed a stable diet that resulted in stable weight; ~35% Calories from fat...so normal diet). Next they added an additional 50% of extra Calories (50% more than total Calorie intake) in the form of either ALL fat or ALL carbohydrate for 14 days. On day 1, 7, and 14 they measured 24hr total energy expenditure and RQ (ratio of fat or carbohydrate being burned), which gave them total amount of fat and carbohydrate burned. After 14 days they had a 4 week washout to lower subject weight back towards starting weight (Kudos to the researchers). During week 4 of the washout they controlled the diet again to maintain weight stability. Then another 14 days of 50% extra Calories but with the opposite type used in phase 1 (if ALL fat before than ALL carb now, and vice versus). 

RESULTS: Fat mass change was the SAME no matter where the extra Calories came from. (This was seen in both lean and obese subjects!). On average the overfed Carb group gained 1.48 kg (~3.3lb) of fat mass, and the overfed Fat group gained 1.51 (~3.3lb) of fat mass. 

What happened to general metabolism?

Total daily energy expenditure INCREASED significantly more in the overfed carb group on days 7 and 14 but no in the overfed fat group. Why did energy expenditure go up in the carb group? To burn off the extra carbs of course. There was literally no change in the total carb or fat burning after overfeeding of fat (fat did go up slightly and carb down). 
If the overfed carb group was burning more total energy and the overfed fat group was eating more fat then why didn't we see a difference in total fat mass changes between the groups? Fat mass balance.

In the overfed carb group as carb burning dramatically increased, fat burning dramatically decreased! 

What does all this mean? Both trials were hypercaloric (by definition they had to be to gain weight) and regardless of the change in carbohydrate oxidation because of the difference in total fat and carb consumed there was no difference in fat mass change, because the total Calories consumed were equal.

Even though fat mass changes were equal, does this mean health outcomes were equal? NOPE.

With the very limited provided regarding any plasma variables they indicate in both lean and obese subjects the CHO overfeeding significantly increased fasting plasma insulin concentrations (LEAN- carb overfed = Day 0, 132 pmol/L; Day 15, 207 pmol/L) (LEAN-fat overfed = Day 0, 228 pmol/L; Day 15, 108 pmol/L). All of these values indicate insulin resistance, as a normal fasted insulin value is < 60 pmol/L. Either way the extra carb increased whereas the extra fat decreased insulin in Lean subjects. My thoughts are the Carb overfeeding caused so much insulin resistance that it spiked the Day 0 values for the lean men. Regardless, extra carbs caused insulin raising and  extra fat caused insulin lowering. (OBESE-carb overfed = Day 0, 199 pmol/L; Day 15, 332 pmol/L) (OBESE-fat overfed = Day 0, 172 pmol/L; Day 15, 278 pmol/L). Obese subjects had a rise in fasting insulin no matter what, probably because they were somewhat insulin resistant to begin with. This gets at the concept of "metabolic flexibility", which relates to the muscles being able to use fat when carbs are low and use carbs when carbs are high. Hint: this will also be a topic of another blog post. 

The conclusion of this study? Calories are what seem to matter when it comes to fat mass, but not necessarily with regards to carbohydrate metabolism or potentially health. While not super conclusive, with regards to differences in health it does appear that fasting insulin levels will be significantly higher after overfeeding on carbohydrate. This would suggest that if you are overeating to overeat more on fat than carbohydrate, if insulin is a major concern. 



-Pd. 


Side note: 
Not all people will gain the same amount of fat if they overeat the same Calories. Genetics (and Epigenetics) do play a role in things as does the general phenotype (characteristics and traits based on genetics PLUS environmental and behavioral differences). The type of Calories you eat may alter your propensity to gain or lose fat more or less easily, but when you do gain or lose fat it tends to be from a Calorie surplus or deficit and not the type of Calories.

See: Bouchard, 1990; 322, NEJM. (The Response to Long-Term Overfeeding in Identical Twins).

Life is a but a series of complicated processes all aimed at keeping you alive. A large component of this is the exchange of macronutrients (carbs, fat, and protein...aka food) in and out of your body and the cellular compartments within. Amidst the multitude of discussion regarding your diet (and lifestyle for that matter) there seems to be at many times confusing and constantly controversial information. The problem is that in the scientific realm the ability to actually "prove" something is almost impossible (if not impossible). There does seem to be a general consensus on many things however, and I aim to shed light on the consistencies and conclusive findings as they relate to the human body and your health. 

As mentioned above, life is complicated and the ability for your body to maintain a constant state of order and balance is difficult. This means that what you do on a daily basis to help your body keep this balance requires work. Work requires effort and the effort that you give refers to the nature of your will power. Many will debate that genetics, the environment and addictive properties of food have large impacts on your health and ability to maintain it, but I still argue that regardless of how good or bad your situation is, each of us make choices and it is those choices that ultimately impact our health. For some that may be harder or easier, but such is the way of life. Get busy living or get busy dying. I hope to provide you with information regarding the right choices (even though most people know most of the right choices already) but I will leave it up to you to make them. 

Your body struggles every day to maintain itself, and nobody said life was going to be easy. Contemplating your own health should not make life any harder than it already is.

-Pd