ATLCX (Episode 23): Long-Term Stalls & Weight Gain Even On A Well-Formulated Low-Carb Diet | Dr. Stephen Phinney
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In Episode 23 of “Jimmy Moore Presents: Ask The Low-Carb Experts,” we hit on a topic that is arguably the most important issue for people embarking on a low-carb lifestyle change. And even for those of us who have been eating this way for many years, we’ve all run into those times when the weight loss just doesn’t want to cooperate with us despite doing everything the same with our low-carb diets as we always have when weight loss has happened before. But now we’re stuck with no weight loss or, worse yet, even weight gain! When this begins happening, you might be asking yourself what the heck is going on and what am I doing wrong? Has anybody ever felt that way before? Are you even living this in your own life RIGHT NOW?
This week’s “Ask The Low-Carb Experts” guest will help you circumnavigate through what might be happening to help you get on the right track again. He is legendary low-carb diet researcher and nutrition maven Dr. Stephen Phinney (listen to him in Episode 479 of “The Livin’ La Vida Low-Carb Show” podcast), the co-author of the 2010 New York Times bestselling book The New Atkins For A New You as well his two follow-up books with Dr. Jeff Volek called The Art and Science of Low Carbohydrate Living in 2011 and The Art and Science of Low Carbohydrate Performance in 2012. Dr. Phinney has been studying low-carb diets longer than just about anyone else in modern times and so he has the pedigree to dig deeply into this issue to provide REAL answers for those who are struggling even while on a low-carb diet. It was a true honor having such a prestigious low-carb diet expert like Dr. Stephen Phinney joining us on ATLCX to take on your questions about long-term stalls and weight gain even on a low-carb diet in EPISODE 23 on August 23, 2012. This nearly two-hour podcast is worth every second to listen to and will surely be an INSTANT CLASSIC! Don’t you miss this one!
Listen to Dr. Stephen Phinney help get you through stalls on low-carb: What a “well-formulated low-carb diet” really is? There are so many concepts of low-carb diets put out there 10 concepts define what a real low-carb diet They counter the idea that low-carb is high-protein If you eat too much overall fat on low-carb, you’ll gain You need “a modest amount of salt” on your low-carb diet Consuming salt will ward off the effects of “Atkins flu” Defining what a genuine weight loss stall really is The study he did with athletes on high-fat, low-carb Given adequate calories, weight can be stable on low-carb Being on a ketogenic diet doesn’t equal weight loss People can tend to not pay as much attention to their diet Low-carbers who limit fat and increase protein usually stall The “dietary drift” opens up greater appetite temptations A scale is a very imperfect measure of your metabolism Weight can fluctuate in a 4-pound range at any given time Scale doesn’t report well on how you’re actually doing Many thyroid issues tend to be “self-diagnosed” Thyroid problems don’t cause weight stalls or gains Excessive exercise is not necessarily good for you His study that looked at exercise and weight loss effects Resting metabolic rates DECREASED by doing exercise Everybody “wants to believe exercise speeds your metabolism” Studies show 1-2 hours exercise daily reduces resting metabolism It’s not the low-carb diet if you’re exercising too much Sometimes you may need to “take some rest days” for recovery What about the idea of a “set point” theory about weight? “Set point” determined by carb intake and insulin resistance If you eat low-carb, control insulin, the “set point” drops Sustainability is a big factor in doing a low-carb diet People do a “casual low-carb” approach just watching carbs Many eat too much protein because they fear eating fat Or they are eating the wrong kinds of dietary fat His cycling research that found mayo fat was not preferred They participants refused to eat the vegetable oil fats Soybean oil is in almost all mayonnaise products out there They recommend consuming animal fats and monounsaturated fat Abdominal visceral fat mobilizes faster on ketogenic diet Pregnancy is a major metabolic stress that changes women Does the macronutrient ratio really matter or not? Humans are diverse, there’s no set percentage for everyone Percent protein is not as important as the absolute amount Protein should be grams per day determined by your height The more you reduce fat calories to a degree, the better If your body gives you signals to eat more, follow them Hold protein constant, get adequate protein and enough fat We should look at goals and ask if it or the diet is wrong Doctors are astounded if people lose 30 pounds and keep off Going below 30g carbs is “draconian” for a lot of people Celebrate where you weigh now and attempt to hold the weight Rest your body for 6-12 months after significant weight loss Sometimes taking “a holiday” from dieting see success later Make your own dressings and sauces from scratch at home Don’t get ones from famous people–SORRY PAUL NEWMAN! If adding sweet potatoes and milk make you gain, stop it 16 ounces of milk contains 25g sugar from the lactose Try aged cheese instead to get the protein without the carbs Most Paleo regimens are higher in protein up to 35% calories This can prevent people desiring weight loss from success Raw milk is not any better because of the lactose sugar Zero fat is NEVER good for a human to be doing You need 1-2 teaspoons of omega-6 and omega-3 fats daily If anyone tells you to eat zero fat, run for the hills! It can take weeks or months to restore, but not permanent Pay attention to the amount of protein (1.5-2g protein/kg) Excess protein will turn into glucose and drive down ketones The body can’t store excess protein, burned for energy It repairs tissues or it is used for energy as glucose This excessive glucose can then be stored as body fat Glucose will drive up insulin and inhibit body fat burned Too much protein drives ketones down and you get hungry That urge to eat is what actually makes you fatter Nutritional ketosis will zap your desire to eat whenever His patient who no longer has “intrusive thoughts of food” Type 1 diabetes requires insulin, but amount varies You need just enough insulin to keep ketones moderate Type 1 diabetics can get “ten times the amount of ketones” If you get just a bit too much insulin, you store body fat Controlling diabetes is first priority, fat loss next Getting thyroid hormone replacement right is critical Hashimoto’s is an inflammatory disease causing problems Restoring your body to normal lean tissue can add weight Perhaps some people have unreasonable expectations in place Her HgA1c very likely came way down to “normal” levels This is “almost unheard of” with conventional methods There are many factors besides insulin resistance in stalls Don’t leave your doctor completely out of the issue to help He’d like to study more, but spreading out protein better Humans instinctively like to eat a few meals over the day An ounce of nuts has 5-7g digestible carbohydrates A handful of nuts can give you upwards 40-50g carbohydrate Most people need under 50g daily to make fat loss happen Generally, I’m not a fan of counting calories Let your sense of satiety control how much you eat If you stop gaining while on low-carb, then that’s success! When you follow Weight Watchers, some weight loss is muscle Getting enough fat and protein repairs the lean tissue loss This muscle gain can last for upwards of a couple of months Stay the course and continue on with the low-carb diet We need more public access to DEXA body composition testing He’s done a lot of research on very low-calorie diets Never go down to 800 calories or less daily in your diet Never seen a resting metabolism below 1200 calories/day There is a role for a knowledgeable medical doctor The study he did on determining weight gain while on PMS Inflammatory biomarkers go up just before menstrual cycle A well-formulated low-carb diet is anti-inflammatory This is why PMS symptoms are generally improved on low-carb Omega-3 fish oil fats can provide benefits for this as well Getting cold water ocean fish at least 2-3 times weekly Otherwise, get a gram of fish oil supplementation daily Reader says he’s hungry on a high-fat, low-carb diet The numbers he provided of what he eats “don’t add up” His body is telling him to eat 2500-3000 calories daily Keep protein constant but eat more fat in your diet There’s no need to lower calories to “draconian” levels If you’re “impatient,” then you should take your time When you eat enough fat in your diet, hunger/cravings vanish Being in ketosis merely facilitates fuel flow His experience gaining 5 pounds and losing 5 pounds annually I don’t count calories and eating basically the same thing I consume more fat when doing more bicycle riding My blood ketone levels run .8-2.5 mm most of the time I don’t worry about the weight changes I experience No specific blood ketone level means weight loss Doing just a bit more exercise can make fat loss happen They’re working on a blood ketone individualization plan Lose 55 pounds and keep off for 2 years, that’s success Fasting is NOT a good tool for humans and not necessary The first day you don’t eat food, you lose lean tissue Our body fat does not protect us from losing muscle If you don’t consume adequate protein, you will lose muscle You can lose .25-1.0 pound of muscle daily during fasting Low-carb can slow the muscle loss but you still lose muscle What about going 12-16 hours between meals from satiety? Skipping lunch is probably not a big deal Eating breakfast and then a good dinner is probably ideal Key is getting enough protein in your meals during the day The notion you need carbs for good thyroid function is false The amount of inactive thyroid to active “inconsequential” If you feed people enough calories, thyroid is normal Eating under 1000 calories diminishes thyroid function Depressed thyroid function on a low-carb diet is “a myth” There is absolutely “no need” for the use of “safe starches” Our bodies get all the carbs we need through gluconeogenesis 6% of the energy stored in glycerol can be used as glucose Gluconeogenesis makes 50g carbohydrates in the body daily I just don’t get the argument that we need to eat more carbs Paleo overemphasizes protein, needs to be moderated Measuring blood ketones a great way to know tweaks to make There aren’t too many “overt symptoms” of low protein The signs of protein deficiency are very “subtle”Recommended daily protein intake chart according to height
Source: The New Atkins For A New You Yes, you can overeat dietary fat, but it’s difficult to do You get a “taste extinction” effect where you have to stop People are surprised by how satisfied they can feel on fat If some are gaining weight, maybe “dial back a bit” on fat Hidden carbs in nuts can be a big issue for many people Menopause is inflammatory process, enemy of keto-adaptation Being keto-adapted makes fat fuel more accessible The lean tissue in the fat cell is the key to accessing fat Keep that lean tissue healthy and you’ll see the benefits Low-carb diets may decrease menopausal symptoms This should have been studied long ago, but no funding They used a breath ketone meter for precise ketone measuring They could tell if the patient had a “cheat meal” or not Eating 100g of carbs is “a major break” and will impact you Once you start sliding down, it’s hard to get back on it Keto-adaptation needs to be stuck with as much as possible It’s “extremely frustrating” to go in and out of ketosis Why he once went in and out of ketosis regularly by design They found blood levels of saturated fat go down eating fat When he tried going off, he gained weight and “felt lousy” In 2004 he went back to hardcore low-carb and loves it Low-carb should be nicknamed the “no worries diet” I look at starches like they’re Styrofoam now The breath ketone meter he used was around in the 1970s It measured acetone in the breath to get “accurate” readings The market has never been there for a device like this Companies are looking for a smaller, easier-to-use device People can become comfortable at a lower weight on low-carb Common thread amongst many who struggle is thyroid issues Tweaking the thyroid medication by a physician may be needed Potassium, magnesium, omega fats hard to get on low-calorie Human body would rather have a consistent calorie intake Finding a “sympathetic” doctor to help is essential Whether low iron levels have anything to do with weight There might be a deficiency in zinc and copper with low-iron What about morning intake 50-75g protein (“The Leptin Reset”) I’ve never seen a randomized trial of “Leptin Reset” plan We measure leptin and sensitivity increases on low-carb People with Type 2 diabetes on low-carb control blood sugar Blood triglycerides and HgA1c both go way down as well Whether you can become resistant to weight loss over time You need a common goal of what you want and your body wants Reel in carbs and moderate protein in absolute values Percentage of calories for macronutrients is unreliable Taking a modest amount of fish oil to lower inflammation A well-formulated low-carb diet is potent anti-inflammatory Getting into nutritional ketosis takes careful diet control The problem with work of Gary Taubes is no info on protein Some people need “somewhat finer tuning” on low-carb His goal is to find what will work for them “Intriguing” developments with ketogenic sports performance Learn about Dr. Phinney’s work: ArtAndScienceOfLowCarb.com
There are five ways you can listen to Episode 23:
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If you cannot join us LIVE on the podcast on Thursday nights at 7PM ET, then you can still ask your questions of the expert guests in two ways. First, you can visit AskTheLowCarbExperts.com and fill out the form along the right-hand side of the page under “Submit Your Question” to input your name, e-mail address, the name of the expert you want to ask, and your question for them. These questions will be asked LIVE on the show airing on Thursdays. Or, for your convenience we have set up a way for you to e-mail us your questions directly to AskTheLowCarbExperts@gmail.com. Be sure to include your name, the name of the expert you want to ask your question to in the subject line, and your question on the specific topic of discussion. This is a golden opportunity for you to tap directly into the wealth of knowledge and experience on all things related to healthy low-carb living featuring the best and brightest experts in the realm of health!
How did you like what you heard from Dr. Stephen Phinney about “Long-Term Stalls & Weight Gain Even On A Well-Formulated Low-Carb Diet?” Give us your reaction to what you heard in the show notes section of Episode 23. Come back next week in EPISODE 24 on August 30, 2012 when we shift gears with nutrition professor Dr. Donald Layman who is one of the foremost experts in the world on the subject of protein. He’s been studying the effects of proteins and amino acids to determine their impact on exercise performance as well as the role they play in overall health. Needless to say, the topic of discussion Dr. Layman will be addressing is “All Things Protein (Protein 101).” Do you struggle with how much protein is right for you? More? Less? Here’s your chance to ask THE protein aficionado himself. E-mail me your questions for Dr. Layman to AskTheLowCarbExperts@gmail.com no later than 3PM ET on the date the podcast airs. I look forward to expanding upon this issue and encourage you to read my October 2006 interview with Dr. Donald Layman on the “Livin’ La Vida Low-Carb” blog to learn more about where he stands with protein within the context of a low-carb diet.
Here are the upcoming experts and topics we’ll be covering on #ATLCX:
EPISODE 25: September 6, 2012 | Fred Hahn | “All Things Slow Lifting (Slow Burn 101)”
EPISODE 26: September 13, 2012 | Dr. Jonny Bowden | “All Things Vitamins (Supplements 101)”
EPISODE 27: September 20, 2012 | Jenny Ruhl | “Overcoming The Problems With A Low-Carb Diet”
EPISODE 28: September 27, 2012 | Jonathan Bailor | “The Truth About Low-Carb Research”
EPISODE 29: October 4, 2012 | Dr. Thomas Dayspring |“Cholesterol Testing: What Matters Most?”
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