To lose fat, you have to eat less. Simple enough. But it’s hard to get enough fibre when you’re eating less food. Inadequate fibre often means more hunger. More hunger means you want to eat more.

What to do?

Glucomannan, a soluble fibre from konjac root, may be one supplement that meets both these needs — adequate fibre plus greater satiety. It may have many other health benefits too.

What are soluble fibres?

Soluble fibres are a form of so-called “complex” carbohydrate (which means that their more elaborate molecular structure is harder for our bodies to break down) that are soluble in water. In liquid, soluble fibres form viscous gels. For instance, fruit pectin is used to thicken jams and jellies, while xanthan gum is used as an emulsifier that makes foods creamier.

Soluble fibres are also great bacteria food (which earns soluble fibre the term prebiotic). Our gastrointestinal bacteria eagerly ferment soluble fibres, creating byproducts such as valuable nutrients or not-so-desirable gases.

Soluble fibres are found in foods like:

• beans and legumes
• grains such as oats, rye, and barley
• some fruits such as plums/prunes, apples, pears, berries, and bananas
• some vegetables, such as the onion family; the brassica family; and Jerusalem artichokes (root vegetables/tubers are often high in soluble fibres)
• some seeds, such as chia and psyllium

For more on this, see All About Fibre.

From konjac root to glucomannan

Like many tubers, the root of the konjac plant (Amorphophallus konjac) is high in soluble fibre. This soluble fibre is used to manufacture glucomannan (GM) supplements.

Konjac roots

Konjac also appears in East Asian cuisine, often as shirataki noodles or a gel that is cut up and served with dipping sauce. It’s generally prized for its gelatinous texture rather than taste, and takes on the taste of whatever it’s cooked, marinated, or dipped in.

Sashimi konnyaku (konjac sashimi)

From konjac, manufacturers can produce flour or powder, along with “foods” such as noodles, gels, and even candies (although these aren’t recommended for consumption).

What does glucomannan do?

Although konjac has long been used in China, Japan and South East Asia as a food source and as a traditional medicine, Western researchers have only been interested in GM’s health benefits since about the 1980s.

Absorbs water

Glucomannan/konjac flour or powder is highly absorbent, and can suck up tremendous amounts of liquid. In an article on glucomannan, T-Nation included a video showing just how much a wee bit of GM expands when water is added.

Helps us feel fuller, longer

Because it can hold so much water and form a gel, GM helps us feel more satisfied with meals. This means we can eat less but feel more satisfied for longer. Eating less means fat loss.

Studies looking at adding GM to calorie-restricted diets have consistently found that GM groups lose more fat than the non-fibre’d up groups. In one study (Birketvedt GS, et al. 2005), the GM group dropped an additional .8/kg (1.75 lb) on average over 5 weeks compared to the control group.

This effect of feeling full is not necessarily obvious — having a full gut does not always leave one feeling satisfied.  As many dieters know, a stomach that’s simply stretched (e.g. from being full of water) doesn’t necessarily result in a lack of desire to eat more. “Mechanical” fullness doesn’t always mean “real” satisfaction.

However, a study of people with Type 2 diabetes (Grill 2010) showed that key hunger signals (such as ghrelin) decreased after taking a meal with GM in it. GM seems to trip sensors in the gut/brain to tell them that less food is more satisfying.

Better carbohydrate tolerance & lipid profile

Along with its effects on physical fullness, GM may improve satiety and fat loss by improving our blood sugar and lipid profile.

One review (Keithley and Swanson 2005) found that 2-4 g of GM each day enhanced dieters’ weight loss efforts, along with other positive side effects like improved blood lipids, carb tolerance, and satiety. Being better able to handle starchy carbs means better insulin sensitivity, which means better appetite control and fewer blood sugar swings or cravings.

One of the earliest findings with GM (Walsh 1984) showed lower serum cholesterol and LDL. And compared to one of the most popular soluble fibre supplements, psyllium, GM seems to have better overall results on blood lipids.

GI health

Gut health is an indicator of overall wellbeing. This includes good gastric motility (stuff moving through the pipes) and a healthy bacterial flora. (Indeed, gut dysbiosis, or an overgrowth/imbalance of the wrong bacterial types, has been connected to obesity.)

Lowcarb dieters know the nightmare that is a good bowel movement while the body adjusts to lower intakes of grains and other sources of fibre. Tolerable bowel movements while eating less food can be a challenge.

Lots of dieters try psyllium husk or bran as a solution to constipation. But along with choosing higher-fibre whole foods, going the soluble fibre route with GM may be a better choice.

Besides regular bowel movements, a study (Chen 2006) found that the group using GM also showed a significant increase in helpful bifidobacteria, lactobacilli and total bacteria — the friendly gut bacteria we want. The GM supplement also promoted colonic fermentation, as shown in the decreased fecal pH. That’s a good thing.

Acne

Probiotic foods (such as sauerkraut, kimchi, miso, etc.) along with GM have been shown to reduce acne. (Just FYI: Eat it, don’t smear it on your face.)

Cancer

No food/supplement overview would be complete without evaluating its influence on cancer. GM’s benefits for gastrointestinal flora may help reduce precancerous risk factors of colon cancer.

Hyperthyroid

GM may help with hyperthyroid symptoms, as Cassandra Forsythe suggests.

(Also check out the rest of Cassandra’s pieces on GM.)

Glucomannan safety

Because GM expands so readily in water, people have choked on the powder or GM candies by trying to swallow them dry. Imagine a balloon blowing up in your mouth and throat and you get the idea.

Thus, take GM either in food format (e.g. as shirataki noodles or konjac gel in your favourite Korean or Japanese dishes) or as a powder added to food or dissolved into a Supershake. You can also take it as capsules — be sure to have them with plenty of water. However, the pills aren’t as strongly recommended.

Otherwise, GM has been shown to be safe for both adults and kids.

Start slowly

Start with small doses of GM. Clinical studies used only about 1-3 g per meal on average. We recommend one very small dose per day to start.

Going overboard may cause bloating, gas and related discomfort.

How to take glucomannan

There are quite a few ways to get GM into one’s diet.

• Konjac flour (aka GM powder) is available from a variety of resellers – but it’s not exactly cheap, at around $18 USD/500 grams.
• Shirataki (or shiratake) noodles, which you can find in Asian grocery stores, can be used in traditional East Asian dishes or as a pasta substitute. Rinse noodles off first as they have a funky smell when first out of the package. You can also try the konjac gel (cut it up into little pieces and serve with dipping sauce), but it can be an acquired taste/texture.
• We don’t generally recommend GM pills, but one Canadian product that’s not bad is PGX, which is mostly GM along with sodium alginate, and alas, xanthan gum (and various stabilizers).
• If you do get GM pills, pop the capsules open and dissolve them in some water first, or mix them into some liquid-y food.

Again, be sure to drink lots of water with GM and/or dissolve well in liquid before ingesting.

Konnyaku (konjac) gel. You may, um, want to cut it up into chunks or something. Or throw a sprig of parsley on there.

Summary & recommendations

GM can improve many measures of bowel health, such as gastric motility (aka having healthy and appropriately frequent bowel movements) and the health of good GI bacteria.

GM can improve blood sugar control and blood lipids (e.g. serum cholesterol and lipoproteins).

GM can help you lose weight by keeping you fuller longer, and possibly affecting appetite hormones.

For safety, take GM with lots of liquid.

Check with your doctor if you’re on any medication that may be contraindicated, or if you have trouble swallowing.

References

Al-Ghazzewi FH, & Tester RF (2009). Effect of konjac glucomannan hydrolysates and probiotics on the growth of the skin bacterium Propionibacterium acnes in vitro. Int J Cosmet Sci 31:139-142.

Birketvedt GS, et al. (2005). Experiences with three different fiber supplements in weight reduction. Med Sci Monit 11:PI5-8.

Chen HL, et al. (2006). Konjac acts as a natural laxative by increasing stool bulk and improving colonic ecology in healthy adults. Nutrition 22:1112-1119.

deFonseka A & Kaunitz J. (2009). Gut sensing mechanisms. Curr Gastroenterol Rep 11:442-447.

Grill, H. (2010). Leptin and the systems neuroscience of meal size control. Front Neuroendocrinol 31:61-78.

Keithley J & Swanson B (2005). Glucomannan and obesity: a critical review. Altern Ther Health Med 11:30-34.

Chearskul S, et al.  (2009).  Brief report Immediate and long-term effects of glucomannan on total ghrelin and leptin in type 2 diabetes mellitus.  Diabetes Res Clin Pract 83:e40-e42.

Chua M, et al. (2010). Traditional uses and potential health benefits of Amorphophallus konjac Ethnopharmacol. 24;128(2):268-78. Epub 2010 Jan 15.

Marsicano LJ, et  al. (1995). Use of glucomannan dietary fiber in changes in intestinal habit G.E.N. 49:7-14.

Sartore G, et al. (2009). The effects of psyllium on lipoproteins in type II diabetic patients.  Eur J Clin Nutr 63:1269-1271

Walsh DE, et al (1984) A. Effect of glucomannan on obese patients: a clinical study. Int J Obes 8:289-293.

Wu WT, et al.  (2011) Ameliorative effects of konjac glucomannan on human faecal β-glucuronidase activity, secondary bile acid levels and faecal water toxicity towards Caco-2 cells. Br J Nutr 105:593-600.

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What is acne?

Our skin is the largest organ in our body, and it’s a complex ecosystem made up of several layers and components.

The skin is semi-permeable, meaning that although it’s mostly a barrier between us and our environment, some stuff can get in and out. Sweat glands and hair follicles provide openings.

Hair originates in follicles deep in the subcutaneous layer, the deepest layer below the dermis. These hair follicles are paired with sebaceous glands, which secrete sebum, an oily substance that lubricates both hair and skin. (This is why your hair gets greasy if you don’t wash it.) Human sebum is primarily composed of triglycerides (40-60%), cerides (19-26%), squalene (11-15%), and small amounts of cholesterol.

We have hair follicles and sebaceous glands all over our body, except for the palms of our hands and soles of our feet.

Acne forms when pores become congested with old skin cells, which is more likely when the skin is oily and skin cells stick together. If we also have high levels of bacteria on the skin plus systemic inflammation, we have ourselves a full fledged acne party.

Acne vulgaris is the form of acne most of us are familiar with and accounts for nearly all acne experienced.

What contributes to acne?

Thus, anything that clogs pores, and/or creates or worsens infection and inflammation, contributes. The major players in acne production are:

• Excessive sebum (oil) production by the skin
• Rapid division of skin cells
• Delayed skin cell separation and death
• Bacteria on the skin surface
• Inflammatory response

The food we eat and our body fat cells play a role in sebum production, hormones, and inflammation. Hormonal changes likely have the greatest influence on acne (think birth control medications, anabolic steroids and puberty).

Hormonal factors

Growth hormone and IGF-1

Acne during puberty is often associated more with growth hormone (GH) than with testosterone and estrogens. GH goes from the brain to the liver and triggers the release of Insulin Like Growth Factor-1 (IGF-1). IGF-1 promotes skin cell growth/division, sebum production, efficacy of luteinizing hormone (LH) and the production of estrogens.

Insulin and glycemic response

A study published in the Canadian Medical Association Journal in 1958 described acne as “diabetes of the skin.” And as far as I’m concerned, everything from the 1950s was true.

High insulin levels and insulin resistance are associated with worse acne and more sebum (side note: more body fat can lead to more insulin resistance). Medications that lower insulin and control glucose often have the side effect of less acne.

Theory behind low glycemic diet and reduction in acne Source: Costa A, et al. Acne and diet: truth or myth? An Bras Dermatol 2010;85:346-353.

Androgens

Acne severity doesn’t seem to correlate with total androgen levels in the body. Rather, androgens play a permissive role in priming or initiating acne. An example of this would be women with PCOS or someone starting a cycle of anabolic/androgenic steroids. These folks often experience a surge of circulating androgens and IGF-1, along with lower levels of sex hormone binding proteins.

Androgens can directly influence skin cells if the cells have high levels of androgen receptors. Also, androgens can increase growth and productivity of sebaceous glands.

Consuming a lot of food promotes androgen release in the body. Animal foods and saturated fats tend to get the biggest response. Lower fat, higher fiber diets can increase levels of sex hormone binding proteins, thus lowering free levels of circulating androgens.

Inflammation & stress

Acne is a type of of inflammatory disease. With acne, inflammatory hormones and cell signals are upregulated — the skin is a hive of inflammatory activity.

Our bodies secrete cortisol in response to stress. Evidence shows that people with acne have an over-active cortisol secretion system, one that is particularly expressed in the sebaceous glands.

Thus, stress (whether physical or general life stress) plus inflammation (whether existing or prompted by stress) make acne worse.

Nutrition: What makes acne worse?

Not enough antioxidant vitamins and minerals

Low levels of vitamin C and E, zinc, selenium, and carotenoids might contribute to acne. These nutrients help fight free radicals that break down skin elastin, produce collagen, and repair skin damage. The catch here is that you usually have to get these from whole foods for them to be of any benefit.

Processed foods

Data show a mixed relationship between processed foods and acne. Eat a big meal with lots of processed food and you have lots of insulin. Lots of insulin means lots of tissue growth and androgen production, which are both contributors to acne.

Foods that are highly processed and cooked often contain compounds that promote oxidative stress and inflammation (see All About Cooking and Carcinogens). Again, oxidative stress and inflammation almost always contribute to chronic disease.

Dairy

While there have been noted associations between dairy consumption and acne starting back in the 1800s, some data indicate no association.

Milk provides a mix of growth factors, hormones and nutrients specific to offspring. As rapid growth ends and the youngster can feed themselves, milk consumption is stopped (well, not in humans).

Dairy foods produce a high insulin response, increase hormone levels in the body and alter inflammation – all factors that lead to unfavorable acne outcomes.

Consuming cow’s milk can raise IGF-1 levels 10-20% in the body. IGF-1 from cow’s milk survives pasteurization and homogenization and digestion in our gut, and can enter the body as an intact hormone (cow and human IGF-1 share the same sequence).

The unfavorable associations between dairy and acne haven’t been noticed with fermented dairy products, maybe because bacteria in fermented dairy use IGF-1, leaving less for us to absorb.

Some experts theorize that whey protein in particular may encourage acne, since it’s a strong promoter of insulin. A compound called betacellulin (which can be found in dairy foods) may increase skin cell division and decrease skin cell death – leading to worse acne.

Alcohol

Many studies link alcohol consumption to acne.

GI dysfunction & gluten

Acne is often correlated with GI tract dysfunction.

Those with acne might be more likely to experience gastrointestinal problems like bloating and constipation.

Gut health is often diminished when chronically stressed, leading to inflammation and maybe even a leaky gut.

There may be a connection between wheat gluten and acne (as well as between gluten and other skin conditions). Consider eliminating all sources of wheat and gluten from your diet for a month and see if that helps.

Acne cascade (notice the potential impact of dietary factors) Source: Kurokawa I, et al. New developments in our understanding of acne pathogenesis and treatment. Experimental Dermatology 2009;18:821-832.

Nutrition: What makes acne better?

Acne is a big deal. While genetics (mom seems to play a bigger role) and ethnicity contribute to acne, it appears that how we live each day matters too.

In the U.S., people spend more than $100 million on over-the-counter products to fight acne. Yet many non-Westernized populations have no acne at all.

So, you could spend a lot of money on drugs that have potentially dangerous side effects… or you could change your diet. Changing your diet is a heckuva lot cheaper and safer as a starting point.

Whole plant foods

Diets based around whole plants can lead to slightly lower IGF-1 levels and slightly higher IGF-1 binding protein levels (leaving less available IGF-1 circulating in the body). This might help reduce acne.

Calorie restriction

Less food coming into the body is associated with less sebum production.

Phytoestrogens

These substances, found in foods such as soy, may inhibit androgen-forming and acne-promoting enzymes, but don’t appear to play a major role in helping acne.

Cocoa

There doesn’t seem to be an association between chocolate (in its most unprocessed form) and acne. Studies show that dark chocolate can improve insulin sensitivity and improve blood flow to the skin and skin hydration. (Some manufacturers are even capitalizing on these studies by offering chocolate in skin products. The jury’s still out on whether this works, but it sure makes you smell tasty.)

Omega-3 fats

Skin levels of fatty acids might play a role in the development of acne. Furthermore, the pro-inflammatory Western diet (with lots of omega-6 fats) tends to negatively influence acne. Balancing fat intake and ensuring enough omega-3s seems to be important for overall skin health. 1 gram of EPA from a supplement (check your fish oil to see how much EPA is in it) might be useful for acne treatment.

GI health

As mentioned above, poor GI health is strongly correlated with acne. Whole foods, soluble and insoluble fibre, omega-3 fats, coconut, and Brassica vegetables (cauliflower, broccoli, Brussels sprouts, cabbage, kohlrabi, etc.) can have a beneficial influence on gut health, in part by improving gut motility. (See diagram below.) Fibre can also bind to and excrete excess hormones that contribute to acne.

Consider eliminating wheat, dairy, and sugar for a month to see if this helps. All of these things worsen GI tract problems, and acne is strongly connected to gluten enteropathy.

Pre/Probiotics

This might be of particular interest to anyone who has been using antibiotics for acne. Our gut is home to countless bacteria and if gut health is out of whack, this might have a negative influence on acne. Getting enough of these from foods and/or supplements can help to restore gut health and may reduce acne.

Skin cells have also been found to act as immune cells that signal an over-active immune system. Inflamed skin means inflamed body, and probably inflamed gut.

Gut-brain-acne interaction Source: Bowe WP & Logan AC. Acne vulgaris, probiotics and the gut-brain-skin axis – back to the future? Gut Pathogens 2011;3:1.

Spices

Many spices (e.g.cinnamon, ginger, turmeric) and fresh herbs (e.g. basil, oregano, garlic) are anti-inflammatory, anti-microbial, and immune-boosting. Spices such as cinnamon can also help to regulate insulin.

Green tea

Green tea can suppress enzymes and androgens involved in acne formation. It’s also anti-inflammatory.

Walnuts/almonds

These nuts might help with blood/skin fatty acid status, and control blood sugar. Monounsaturated fats can be anti-microbial.

Dark green & purple vegetables/fruits

These contain acne fighting anti-oxidants and minerals that extinguish inflammation. They may also inhibit androgen-forming and acne-promoting enzymes.

Free-range organic (or pastured) eggs

Hens that receive nutritious feed (or even better, free-ranging pasture that includes bugs and other small animals) produce more nutrient-dense eggs (including beneficial vitamin A and omega-3 fatty acids) that may help to deter acne.

Tomatoes

These may lower IGF-1 in the body.

Resveratrol

Found in grapes, red wine, peanuts and mulberries.

Vitamin B5 (pantothenic acid)

Supplementation with pantothenic acid (500-1000 mg daily should be sufficient) can be quite effective, and a far safer alternative to commercial prescription medications such as oral contraceptives and retinoids.

Zinc & selenium

6% of all zinc found in our bodies is in our skin. Selenium is a potent antioxidant. It’s best to get these in food format.

High-zinc foods include seafood, wild game, red meat, and nuts. High-selenium foods include nuts (Brazil nuts in particular), fish, poultry, meat, and wild game.

Who doesn’t get acne?

Observing cultural shifts in diet can also clue us into what foods might be associated with acne.

Acne doesn’t seem to appear in non-Westernized populations eating traditional diets. This includes Inuit, Okinawa islanders, Ache hunter-gatherers, Kitavan islanders, and rural villages in Kenya, Zambia and Bantu.

Staple foods among cultures where acne is nearly absent include:

• tubers (e.g. taro, yam)
• fruit
• fish, seafood, and marine mammals
• coconut
• vegetables
• wild game
• groundnuts and tree nuts
• traditionally prepared (fermented or ash-treated) non-wheat grains such as millet, barley, maize (corn), or rice
• beneficial fungi, molds, and lichen

They don’t eat processed foods, sugars, flours or processed wheat, processed oils, nor much dairy. They also get plenty of vitamin D from being outside, and/or consuming the livers of marine animals.

Summary and recommendations

Acne is complex, and each person is unique. However, there are common factors in cultures that don’t suffer from acne. Use these ideas as your starting point and our recommendations.

• They eat whole, unprocessed foods. All their nutrients come from these foods. They don’t supplement.
• They get outside and get sunlight (or, again, consume vitamin D in organ meats).
• They often eat fermented foods — foods that are high in beneficial probiotics for gut health.
• Except for the Inuit, they eat a lot of unprocessed and/or traditionally prepared plant foods, such as fresh or fermented vegetables and fruits, and grains that are soaked/sprouted/fermented.
• They often eat many fresh herbs and spices, as well as beneficial fungi.
• They eat a good balance of unprocessed fats.
• They eat plenty of omega-3 fatty acids from fish, wild game, and even insects and snails. They don’t consume a lot of omega-6s from vegetable or seed oils.
• They eat traditionally prepared ground nuts (e.g. peanuts) and tree nuts (e.g. walnuts, almonds).
• They don’t consume much dairy; if they do, it’s fermented and/or pastured.
• They eat as much as possible of any animals consumed: dark and white meat, organ meats, connective tissues, etc.

The value of self-experimentation

If you struggle with acne, keep a food diary. Look for connections between foods and breakouts — and don’t forget that it might take a day or more for foods to stimulate breakouts.

One good experiment is to try doing without wheat, dairy, and sugar for a month to see if it helps. These foods have the strongest associations with acne. Substitute tubers, fruit, and beans/legumes for carbohydrate instead. If that seems like too much, try just one thing at a time.

Other factoids

During times of hormonal fluctuation (like puberty) excess sebum production likely occurs to protect hair follicle growth.

Our skin is replaced every 28 to 45 days. Sebaceous glands have receptors for neuropeptides, like endorphins.

Histamines and anti-histamines may influence sebaceous gland function.

Environmental pollutants

Environmental pollutants might bump up IGF-1 levels. Pollution — which includes smoking — also increases oxidation. Smoking can also influence acetylcholine, and acetylcholine can influence sebaceous gland activity.

Natural topical treatments

The plant extracts from Azadirachta indica (Neem), Sphaeranthus indicus (Hindi), Hemidesmus indicus (Sarsaparilla), Rubia cordifolia (Common Madder) and Curcuma longa (Turmeric) seem to be anti-inflammatory and might suppress bacteria on the skin that promote acne. Same with topical tea tree oil.

If you’re looking for a cheap vitamin A cream, try egg yolk. Dab it on your skin and leave it for 10 minutes or even overnight. (Just remember to wash it off eventually.)

Chamomile and peppermint tea can soothe skin irritation. Make a strong solution of chamomile and peppermint, swish your face in it, and let it sit for a while on the skin. Plain oatmeal will also calm skin down. (Again, wash it off eventually unless you’re auditioning for a zombie movie.)

Fruit acids and enzymes can give you a natural “glycolic peel”. Next time you throw fruit in your Supershake, wipe your face with the pineapple or squished orange rinds. Seriously. Plain yogurt also works as a topical probiotic and exfoliating acid.

References

Ferreri D. Preventing acne with diet. Disease Proof. July 12th, 2011. http://www.diseaseproof.com/archives/hurtful-food-preventing-acne-with-diet.html

Abulnaja KO. Oxidant/antioxidant status in obese adolescent females with acne vulgaris. Indian J Dermatol 2009;54:36-40.

Short RW, et al. A single-blinded, randomized pilot study to evaluate the effect of exercise-induced sweat on truncal acne. Pediatric Dermatology 2008;25:126-128.

Berra B & Rizzo AM. Glycemic index, glycemic load: New evidence for a link with acne. J Am Coll Nutr 2009;28:450S-454S.

Cordain L. Dietary implications for the development of acne: A shifting paradigm. US dermatology review 2006;1-5.

Danby FW. Nutrition and acne. Clinics in Dermatology 2010;28:598-604.

Dubrow TJ & Adderly BD. The Acne Cure. Rodale. 2003.

Logan AC & Treloar V. The Clear Skin Diet. Cumberland House Publishing. 2007.

Bowe WP, et al. Diet and acne. J Am Acad Dermatol 2010;63:124-141.

Cordain L. Implications for the role of diet in acne. Semin Cutan Med Surg 2005;24:84-91.

Costa A, et al. Acne and diet: truth or myth? An Bras Dermatol 2010;85:346-353.

Davidovici BB & Wolf R. The role of diet in acne: facts and controversies. Clinics in Dermatology 2010;28:12-16.

Shen Y, et al. Prevalence of acne vulgaris in Chinese adolescents and adults: A community-based study of 17,345 subjects in six cities. Acta Derm Venereol 2011 Jun 28 Epub.

Melnik BC. Evidence for acne-promoting effects of milk and other insulinotropic dairy products. Nestle Nutr Workshop Ser Pediatr Program 2011;67:131-145.

Cordain L, et al. Acne vulgaris a disease of western civilization. Arch Dermatol 2002;138:1584-1590.

Ghodsi SZ, et al. Prevalence, severity, and severity risk factors of acne in high school pupils: A community based study. Journal of Investigative Dermatology 2009;129:2136-2141.

Adebamowo CA, et al. Milk consumption and acne in teenaged boys. J Am Acad Dermatol 2008;58:787-793.

Kurokawa I, et al. New developments in our understanding of acne pathogenesis and treatment. Experimental Dermatology 2009;18:821-832.

Bowe WP & Logan AC. Acne vulgaris, probiotics and the gut-brain-skin axis – back to the future? Gut Pathogens 2011;3:1.

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Kettlebells are iron or steel balls with flattened butts on one end and a curved handle on the other.

Kettlebells are used both for general athletic training and competitive sport. They facilitate whole body dynamic movement for strength, endurance, and power training. They are used by sports teams, those who train at home, world class athletes, and folks who want to burn fat and build muscle.

Kettlebells: a brief history

Humans probably devised a kettlebell-type object — a weight with a handle — not long after they figured out how to use their opposable thumbs.

Kettlebells, or things that seem to look like them, have been found in excavations of ancient Greece. It’s thought that implements like them were used in Russia initially as grain measures, with the approximately 16 kg, or one “pood“, being the standard measure.

Modern kettlebell manufacturers generally respect these weight conventions; thus kettlebell sizes range in 4 kg increments around the 16 kg “1 pood” standard (e.g., 12 kg, 16 kg, 24 kg and 32 kg). However, manufacturers are increasingly producing sizes in between the standards – like 14 kg and 28 kg, and masses as great as 60 kg kettlebells.

From obscurity to mainstream

Kettlebells have a long history in Europe and Russia from the 1700s onward, and were a feature of European gyms and strongman performances in the late 19th and early 20th century. Now, they are perhaps best known for their association with late 1940s Russian physical culture.

Their popular introduction to North America in the 21^st century is largely credited to Pavel Tsatsouline, a Russian émigré, Special Forces trainer and coach. Along with his book The Russian Kettlebell Challenge (see references below), Tsatsouline concurrently began offering classes and a kettlebell trainer certification known as the RKC, now the oldest and most established kettlebell certification in North America.

Since their introduction in the West, kettlebells have slowly begun to emerge as a mainstream training tool with numerous trainer certifications being offered. Likewise, what is known as Girevoy Sport (GS) kettlebell competitions as formalized in Russia around the mid 1980s have started being held in North America. Valery Fedorenko is credited with the sport’s presentation in North America and is now mainly promoted through what has become the World Kettlebell Club.

Why are kettlebells important?

Because of their design, kettlebells enable many familiar movements from pushes like the shoulder press to pulls like Renegade Rows. Yet, they also support whole-body, dynamic weighted movements, once the specialized preserve of Olympic barbell lifters.

The kettlebell swing

For instance, the foundational kettlebell movement — the swing — starts with a posture and hip drive similar to the deadlift or Olympic clean, but the cannonball-with-handle kettlebell design means that this weight can be swung up from between the legs, driven by the hip thrust forward to about chest height, and then accelerated down again by the shoulders pulling the weight down, back through the legs, then driven back up again with the hips, back and forth for reps.

Depending on the mass of the kettlebell used, sets of swings are either very low-rep (3-5) with adequate recovery breaks, or high-rep (anywhere from 10-100 or more for time), depending on the energy system/strength type being trained. This demonstrates the versatility of the kettlebell — the same movement can be used for everything from maximal strength, to strength-endurance, to “cardio” or metabolic conditioning.

Hanging onto the kettlebell during swings also works the grip and forearms. Kettlebell swings can also be performed with two hands on one bell, one hand/one bell, or one bell in each hand for two bells at a time (doubles).

The Beautiful Swing
More Beautiful Swings

Other dynamic kettlebell movements like the snatch and the clean and jerk also develop full body strength, power and endurance, and besides being used for general conditioning, are the core kettlebell competition moves.

Kettlebell advantages

The primary advantage of kettlebell training is its efficiency. While it’s helpful to have a few kettlebells of different weights, one bell alone can give you a darn good workout.

• They are a room efficient gym: if there is room to swing a cat, there’s room to swing a kettlebell.
• By varying weights used, you can use the same movement for cardio, strength-endurance, speed, or power.
• You can do presses, pulls, squatting-type movements, and dynamic work.
• Because dynamic kettlebell movements involve the whole body, you work upper and lower body strength concurrently and time effectively.
• Because these are compound moves, you must engage antagonist, agonist and support muscles.
• The hip drive focus is also particularly useful for working the core and “posterior chain” — the muscles of the spine, butt, and back of the legs.
• The focus on form for shoulder work helps strengthen and stabilize the shoulder joint.

Cautions

Some people immediately fear for a lifter’s back when they see any dynamic movement of a weight at high speeds. Kettlebells can evoke a similar response in those unfamiliar with proper form.

Yet Stuart McGill, a leading back expert, is a strong supporter of kettlebells (and deadlifts). Lifters maintain spinal stability and neutral spine throughout the movements (notice in the photos above that the lifter never rounds the back, but keeps a natural curve).

That said, as with any skill, doing it right can be safe; doing it wrong can lead to injury.

“Safety first” is such a mantra in the kettlebell community that the staple training manual since 2006, Enter the Kettlebell (review), includes a chapter on safety and back health, and concludes with the warning: “If you get hurt, it’s your fault.”

Applications for kettlebells

For fat burning

When combined with proper nutrition, training with kettlebells seems to offer the benefits of intense interval training on bikes but with the strength development of weights. There are increasing numbers of weight loss stories where kettlebells, along with good nutrition, contribute to success.

For field athletes

Strength and conditioning (S&C) coaches like Jeremy Layport and Chris Holder are using the kettlebell to improve overall endurance capacity of their athletes. Even Lance Armstrong has been seen swinging kettlebells (below).

A basic S&C template that many coaches use with infinite variety is to alternate between kettlebell swings and Turkish get ups. For example, one partner does a Turkish get up to the left and to the right, while the other swings non-stop.

Getting more from one kettlebell

The kettlebell design also means it can be used in a variety of ways to extend the life of a given kettlebell weight.

While the standard hold is with the handle across the palm with the bell resting against the forearm, a challenging alternative is to use the bottoms-up grip where the handle is squeezed, and the weight is held straight up, rather than resting against the wrist, as in the “bottoms up carry” as described by Stuart McGill (pdf).

Warning: Despite the great versatility of a single bell, kettlebells are also well-known to multiply. Partners of new kettlebell enthusiasts should be aware that claims of “I only need one, or maybe two — look, they take up no space” may still find kettlebells behaving like Tribbles.

Getting started: find a coach

The best start for any kettlebell user is to begin with a coach [see more at PN’s How to Find a Trainer].

A trained eye can evaluate key parts of foundational moves, such as:

• proper grip/wrist alignment with the bell
• foot to knee position
• shoulder action
• appropriate back alignment

Likewise, learning good technique will help preserve hands when doing high repetition kettlebell work.

Avoid this ouchy when doing high-rep kettlebell work by learning good form first

A few sessions with a coach is the best way to help learn and refine these elegant moves.

There are listings of RKC “Hard Style” coaches. The IKFF lists coaches who blend GS style with mainly bodyweight fitness training, or, one can go right to the Russian source with the IKSFA for a technique workshop.

A well-qualified coach will also be able to help anyone work up to a kettlebell swing and beyond, as some folks aren’t quite able to achieve that butt back swing position right away. So coaching is key: trying to swing kettlebells without proper form is about as safe as trying to deadlift with a rounded back.

Summary and recommendations

Kettlebells are a fabulous and often overlooked tool for strength and conditioning. The mileage one can get from a single kettlebell is hard to match with any other training tool.

• As the kettlebell’s signature movements are dynamic, they blend the benefits of compound strength lifts with power and endurance work.
• Kettlebell work also helps develop forearm, hand and finger strength because of numerous options for grip, and various loads dynamically challenging the grip repeatedly and at high speeds.
• A single kettlebell workout can include a great variety of pushes, pulls and ballistic movements. Because of the options of varying load and sets, kettlebells offer fat burning alternatives to bikes or treadmills.
• Kettlebells engage the whole body with a single tool that is small, portable, and affordable for home use.
• Kettlebells can help strengthen the spinal musculature, keeping your back happy; there is no significant lumbar flexion in kettlebell work.

Whether looking for conditioning, fat burning, raw strength or power, it’s worth any practitioner’s while to investigate kettlebell training.

For extra credit

Early research in support of kettlebells

Most of the formal research on kettlebell training for performance is in Russian. We know it mainly from Pavel Tsatsouline’s translations and summaries like these from Enter the Kettlebell.

In the 20th century, Soviet science validated what Russian hard men had known for centuries: kettlebell lifting is one of the best tools for all around physical development. Voropayev (1983) observed two groups of college students over a period of a few years. To gauge their performance, he used a standard battery of the armed forces physical training (PT) tests: pull-ups, a standing broad jump, a 100- meter sprint, and a 1K run. The control group followed the typical university PT program, which was military oriented and emphasized the above exercises. The experimental group just lifted kettlebells. In spite of the lack of practice on the tested drills, the kettlebell group showed better scores in every one of them! Vinogradov and Lukyanov (1986) found a very high correlation between the results posted in a kettlebell lifting competition and in a great range of dissimilar tests: strength, measured with the three powerlifts and grip strength; strength endurance, measured with pull-ups and parallel bar dips; general endurance, determined by a 1K run; and work capacity and balance, measured with special tests. Lopatin (2000) found a positive correlation between soldiers’ kettlebell sport ranking and their obstacle course performance. Kettlebells improve coordination and agility (Luchkin, 1947; Laputin, 1973). Kettlebells develop professional applied qualities and general physical preparedness (Zikov, 1986; Griban, 1990).

Current research

The English-speaking world still lags behind with kettlebell research.

• An MSc project study on VO2max training has been turned into a book called Viking Warrior Conditioning by Kenneth Jay (overview).
• The American Council of Exercise commissioned a non-controlled study (pdf) that repeated Jay’s work, sadly, without attribution or again without peer review.
• Finally, however, there has been one peer reviewed study, 2009, in the Journal of Strength and Conditioning showing that one rather tame version of a kettlebell protocol (men performing as many two handed swing for ten minutes with as many user-determined stops as desired) is tougher than circuit training.

It’s been hypothesized that the swing also provides the forces necessary to generate increased bone density.

Kettlebell juggling

Kettlebell work is most often in the sagittal (back and forth) plane, but some experienced kettlebell enthusiasts break out of this box with kettlebell juggling, either as a solo or partner activity.

Russian Navy members practicing kettlebell juggling:

Competition

For folks who fall in love with these weights, there are the Girevoy Sport competitions.

In a competition, athletes have a fixed time to achieve a minimum number of reps in particular lifts at specific weight-class loads to attain one of several possible rankings in the sport. Competitions include the Long Cycle which is non-stop clean and jerk, the jerk, and the snatch.

Women’s 24 kg snatch competition featuring Kseniya Dedyukhina

Tactical Strength Challenge

Another form of competition is known as the Tactical Strength Challenge. This includes the kettlebell snatch, a deadlift and a pull up competition. It’s also fun.

Size

As for what size to start with, generally women start with an 8 kg and 12 kg; men with a 16 kg and 24 kg.

Having a lighter and a heavier bell gives beginners the option to work on technique first, and heavier sets later.

Folks who have been sedentary for a long time may happily start lighter; more experienced strength athletes may prefer to go heavier. HardStyle magazine (pdf) has a section each month on how to pick a size appropriate for any level.

Quality

Almost more critical than the right starting weight is quality of the bell.

The shape, size and finish of the handle can make the difference between a good or horrible experience. Poor finishes can be filed down, but poor size or shape cannot be changed. A poorly designed/made bell may be cheap(er) but will be used once and abandoned. A good quality 16 kg kettlebell will cost about as much as a higher end pair of sneakers but will last for a lifetime.

Resources and references

Baszanowski, W., ed. 8 European Weightlifter Federations: a Brief History of Their Centenaries. Special Issue. European Weightlifter, EWF Secretariat. 2005 (pdf).

Farrar RE, Mayhew JL, & Koch AJ. Oxygen cost of kettlebell swings. Journal of strength and conditioning research, 24 (4), 1034-6, 2010. PMID: 20300022

Jay, Kenneth. Viking Warrior Conditioning. Dragon Door Publications, MN, 2009.

Sanchez, Thierry. Kettlebell Sport and Athletic Preparation, Aalborg Sportshøjskole & Trænerakademiet, 2009 (pdf)

Tsatsouline, Pavel. Enter the Kettlebell. Dragon Door Publications, MN, 2006.

Tsatsouline, Pavel, The Russian Kettlebell Challenge. Dragon Door Publications, MN, 2001.

Tsatsouline, Pavel McGill on Kettlebells Power By Pavel Newsletter, 155, (April 30, 2008).

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We store fat in adipose tissue in our bodies — mostly under the skin (subcutaneous) or in the body cavity (visceral), with a small amount in our muscles (intramuscular). Body fat is an energy storage depot.

When the substances providing energy become sparse in your bloodstream, the body detects this and calls on fat reserves for backup.

Fat storage and energy

Fats are stored as triglycerides in fat cells and are released via the activity of an enzyme known as hormone-sensitive lipase (HSL). This allows fatty acids to enter the blood, where they circulate bound to a protein called albumin and enter muscles to be “burned.” “Burning” of fat is also known as beta-oxidation.

Tissues can break down fatty acids by way of this beta-oxidation. The process of beta-oxidation ultimately produces ATP, which is the energy source for cells. This takes place in the mitochondria. Fatty acids enter the mitochondria via carnitine.

When high amounts of fatty acids are being broken down and flood the mitochondria (as in starvation), there may be no immediate need for them. In this case, they form energy-rich fragments known as ketones. This is important, as fat cannot be converted into glucose, but it can provide fuel for the muscle and brain in the form of these ketones.

ATP produced from the breakdown of fat is used for metabolic processes in the body including breathing, body temperature regulation, digestion, and excretion. At rest and very low intensity exercise, we get approximately 70% of the ATP produced from fats.

Why is fat loss so important?

We need to lose fat…

As a group, people in most industrialized societies are likely to be over-fat.

This isn’t just a cosmetic problem. Excess body fat can negatively affect nearly every facet of life, including:

• decreased mobility
• poorer emotional health and self-esteem
• increased risk of organ failure
• poorer circulatory health
• increased risk of heart disease
• increased risk of stress fractures
• increased risk of strokes
• increased risk of cancers
• decreased sexual and reproductive health

Fat cells can act as endocrine factories and produce hormones that influence numerous processes in the body — most of which lead to more fat accumulation.

Beyond the health of it all, carrying a lower body fat is often considered more attractive and desirable as the underlying musculature is revealed.

Further, carrying a lower body fat is advantageous for many sport competitors (barring sumo wrestlers, linemen, etc) as extra fat weight adds drag and additional resistance that must be overcome.

Bottom line: Carrying a lot of excessive body fat makes health, body composition, and athletic performance worse.

…but it’s hard.

But here’s the problem — collectively, we’re not very good at losing fat either.

Even modern advancements in obesity treatment (e.g., bariatric surgery, medication, etc) have a success rate of less than 10% for permanent weight reduction/management.

About 95% of those who are overweight go on repeated diets, only to gain most or all of the weight back within one year. Nearly 70% of the United States is overweight or obese. The percentage of 12 to 17 year olds who are overweight has doubled since 1980.

We need a better solution. Knowing how fat loss works may be helpful.

What you should know

Fat cells are a major storage site for body fat, and are in a continuous state of turnover. Fat metabolism is regulated independently by nutritional, metabolic, and hormonal factors; the net effect determines levels of circulating fatty acids and the extent of body fat.

Fat loss and hormones

Fatty acid release and use requires lower insulin levels and an increase of the hormones glucagon, cortisol, epinephrine, and growth hormone. These “anti-insulin” hormones activate HSL. The other major hormone that influences fat metabolism is thyroxine (thyroid hormone).

After a large feeding, glycogen is synthesized until stores are replenished. If high blood sugar persists, glucose is converted to fatty acids. Amino acids can also be converted to fatty acids. The enzyme necessary for cells to accept triglycerides is lipoprotein lipase.

In the un-fed state, insulin concentrations fall, and the anti-insulin hormones increase. This accelerates fat use.

Fat loss and caloric deficit

When we decrease our caloric intake significantly, the body preserves fat stores very efficiently. Since insulin is low, thyroid hormone production is decreased. With this, resting metabolism is lowered. This can take place within 24 hours of starting an extreme diet.

The body’s response to calorie deprivation makes rebound weight gain all but definite once the diet is discarded. Muscle is usually lost, so the body usually becomes fatter.

Fats are more than just a fuel source during rest and lower intensity exercise. Fats restore phosphagens that have been exhausted during high intensity exercise. After intense exercise sessions, oxygen uptake is increased, which allows restoration to pre-exercise conditions (the “afterburn” effect).

Stages of fuel use during fasting

Fat loss is a complex problem

With our focus on specific nutrients, intense nutrition counseling, dieting and processed food consumption over the past 30 years, body fat levels have also increased. In other words, more information, more dieting, more junk food has given us more fat.

While some of this may seem counter-intuitive, it illustrates the importance of body awareness (hunger/satiety cues), avoidance of processed foods, regular physical activity and influential food advertising.

Summary and recommendations

To maintain a low body fat and/or lower body fat:

• Exercise at least 5 hours per week
• Eat whole/unprocessed foods at regular intervals, while being aware of physical hunger/fullness cues
• Sleep 7-9 hours per night
• Don’t engage in extreme diets
• Stay consistent with your habits
• Incorporate non-exercise physical activity
• Ignore food advertising

For extra credit

Aspartame was approved for use in 1981, and while this non-caloric sweetener was hypothesized to help control body weight, since 1980, levels of body fat have increased.

Factors associated with lower levels of body fat include:

• nuts
• green tea
• low energy-density foods
• dietary protein
• avoiding refined carbohydrates
• adequate hydration
• dietary fibre
• fruits and vegetables
• regular exercise
• adequate sleep
• a supportive social network

While cortisol can break down muscle tissue, it can also break down body fat.

If you increase physical activity and nutritious food intake, metabolism will increase.

Blaming weight gain on calories is like blaming wars on guns. The diet is not the cause of excessive body fat levels. Rather, it’s the entire lifestyle.

Severe calorie deprivation inhibits the production of serotonin, a brain chemical needed to control appetite and maintain harmony with food.

Further reading

CLA & Bodyfat

Good body fat?

Gaining body fat with exercise

4 reasons you’re not losing fat

Sex differences in fat loss

Abdominal fat and your fate

References

Potenza MV & Mechanick JI. The metabolic syndrome: definition, global impact, and pathophysiology. Nutr Clin Pract 2009;24:560-577.

Borer KT. Exercise Endocrinology. Human Kinetics. Champaign, IL. 2003.

Mahan LK & Escott-Stump S. Eds. Krause’s Food, Nutrition, & Diet Therapy. 11th ed. Saunders Publishing, Philadelphia, PA. 2004.

Murray RK, Granner DK, Mayes PA, Rodwell VW, eds. Harper’s Illustrated Biochemistry. 26th ed. McGraw Hill. 2003.

Barnard ND, et al. Nutrition Guide for Clinicians. 1st ed. PCRM. 2007.

Howley ET & Franks BD, eds. Health Fitness Instructor’s Handbook, 4th ed. Human Kinetics. Champaign, IL. 2003.

Bullo M, et al. Inflammation, obesity and comorbidities: the role of diet. Public Health Nutr 2007;10:1164-1172.

Garcia OP, et al. Impact of micronutrient deficiencies on obesity. Nutr Rev 2009;67:559-572.

Anderson AS & Caswell S. Obesity management – an opportunity for cancer prevention. Surgeon 2009;7:282-285.

Dennis EA, et al. Beverage consumption and adults weight management: A review. Eat Behav 2009;10:237-246.

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Muscle growth — sometimes known as hypertrophy — is the development of mass, density, shape, and function of muscle cells. This adaptation allows the muscle to meet exercise/function-induced stress.

Muscle cells are sort of like a bunch of sticks bundled up for firewood. Myofibrils (“myo”, from the Greek mys, refers to muscle) are cylindrical bundles of filaments composed of sarcomeres. Sarcomeres are the fundamental unit of muscle contraction and are composed of myosin and actin.

All of these proteins comprise about 20% of muscle. Water, phosphates, and minerals comprise the other 80% of muscle.

Where does muscle growth come from?

When someone does resistance training consistently, they may notice muscle growth. The growth is due to an increased water, number of myofibrils, and connective tissue.

Scientists often break hypertrophy down into two types:

• Sarcoplasmic hypertrophy increases muscle size by increasing the volume of sarcoplasmic fluid in the muscle cell.
• Myofibrillar hypertrophy (sometimes called “functional hypertrophy”) increases muscle size by increasing the contractile proteins.

Some people in the fitness industry will argue that bodybuilders demonstrate sarcoplasmic hypertrophy, and that their muscles look “puffy”; while weightlifters demonstrate myofibrillar hypertrophy, and their muscles are “denser”.

Bodybuilder	Weightlifter

Muscle growth and fibre types

Although growth can occur in all muscle fibre types, different types of muscle fibres vary in their potential for growth. Fast twitch fibres are more likely than slow-twitch fibres to grow with intense strength training. This may be one reason why athletes such as sprinters tend to be bigger and more muscular than endurance athletes, and why heavier loads tend to stimulate more muscle growth than light loads.

Marathoner (left) vs sprinter (right)

Muscle growth and hormones

Muscle growth is further influenced by type of exercise, nutritional intake, and hormonal status. The type of exercise and hormonal status influence nutrient partitioning — in other words, whether you increase muscle depends on the kind of activity you do and your hormonal environment, which both tell your body where to allocate the nutrients you eat.

Eat a lot, train hard, and get lots of recovery, and you’ll put on muscle. Be malnourished, be sedentary, and be stressed out — and you won’t.

Hormones that modulate muscle growth include:

• growth hormone
• testosterone
• IGF-1
• cortisol
• beta-endorphin, and
• parathyroid hormone.

For more on a few of these hormones, see here:

• AA Growth Hormone
• AA Testosterone
• AA Cortisol

Why is muscle growth so important?

Subjectively, muscle growth improves the appearance of the body. Women who gain muscle mass while remaining relatively lean appear tighter, firmer, and more “toned.” Men who gain muscle mass while remaining lean appear stronger, larger, and more athletic.

Objectively, muscle growth improves function. Larger muscles are often stronger muscles, leading to improved daily functioning in most individuals. Muscle is metabolically active, and affects the way the body handles nutrients. For instance, people who are more muscular (especially combined with lower body fat) typically have better insulin control.

From a health perspective, advancing age is associated with a loss of muscle mass, better known as sarcopenia. Preserving muscle mass can preserve strength, and strength is a predictor of survival as one ages. Loss of muscle function appears to be due to decreased total fibres, decreased muscle fibre size, impaired contraction mechanisms, and decreased motor unit recruitment.

What you should know

Muscles respond to demands

Muscles respond to the demands we put on them. Ask your muscles to lift loads, and they’ll respond by getting stronger. Ask your muscles to help you make a butt groove in the La-Z-Boy and they’ll shrivel up from disuse, leaving you weak and skinny-fat.

Intense training (such as heavy weight training) damages muscle, which then remodels to prevent future injury. Thus, including relatively intense exercise, particularly resistance training, in your fitness regime is essential — no matter what your ability or age.

Muscles respond to calories

Restrict calories and you risk muscle loss and metabolic slowdown.

Studies show that people who restrict their calories (i.e., diet) without also doing resistance training do lose weight, but it’s an even distribution of muscle and fat — not what you want. Indeed, sometimes calorie restricters who don’t exercise end up fatter (as a %) than when they started!

How many calories to build muscle?

You need roughly 2,800 calories to build a pound of muscle, largely to support protein turnover, which can be elevated with training.

The contractile proteins and fluid (sarcoplasm) in muscle fibres are broken down and rebuilt  every 7 – 15 days. Training alters the turnover by affecting the type and amount of protein produced. Again, muscles respond to the demands placed on them.

However, muscles that are overloaded appropriately can actually grow during starvation (energy from fat stores can be liberated and stored in muscle tissue), although ample nutrients (e.g., protein, carbohydrate, etc.) can greatly enhance the extent of the growth response. Although growth can take place during starvation/restriction, especially for newbies, muscle growth with inadequate calorie consumption is less likely to take place with advanced trainees, as their threshold for growth is elevated.

If you’re more experienced and looking to get big and strong, you’ll probably have to eat more.

Muscles respond to protein

The way our hormones respond to training, and how they affect our muscle growth, depends a lot on our nutritional status — not just how many calories we’re taking in.

In a rested state, muscle protein breakdown exceeds protein synthesis. This net balance can be improved with strength training, but still, normally, we’re breaking down more than we’re building up.

We want the opposite — to be building up more than we’re breaking down, especially after resistance training. We need adequate protein to do this.

One bout of resistance training can stimulate protein turnover for at least 48 hours. During this time, if energy intake is adequate and protein represents at least 12 – 15% of our energy intake, growth can occur.

For those on an energy restricted diet for fat loss, protein needs for muscle recovery and growth are likely closer to 1.5 – 2.0 grams of protein/kg of bodyweight.

What helps stimulate muscle protein synthesis?

• Just 6 grams of essential amino acids can stimulate muscle protein synthesis after training.
• We don’t need nonessential amino acids for this stimulation to occur.
• Elevated levels of insulin can generate muscle growth when amino acid consumption is ample, which demonstrates the importance of carbohydrate consumption after exercise.
• Frequent amino acid consumption (from food or supplements) during the waking hours may also play a role in muscle growth.

For more on this:

• All About Protein
• All About BCAAs

Summary and recommendations

Muscle growth seems to occur best when training with relatively higher volumes, close to muscle fatigue, and with shorter rest periods between sets/reps.

Thus:

1. When training, 6 – 12 repetitions per set is the optimal range for muscle growth.
2. Train towards contraction failure.
3. Take relatively short rest periods — 30 – 90 seconds. Rest-pause techniques can also be effective.
4. Perform 12 – 20 sets per muscle group. Supersets can help add volume and improve efficiency.
5. Be consistent with training.
6. Consume enough energy (calories), with a minimum of 12 – 15% of calories from protein or 1.0 gram of protein per kilogram of bodyweight.
7. Sleep 7 – 9 hours per night.

For extra credit

The amount of muscle growth that occurs depends on upper genetic limits of cell size.

An increase in the number of muscle fibres, rather than just the size of those that already exist, is known as hyperplasia. It has yet to be definitively measured in humans. If it does occur, it probably accounts for a small portion of muscle growth (less than 10%).

Changes in cellular oxygen, reactive oxygen species, ATP levels, and metabolite concentrations during exercise stress may be fundamental stimuli that lead to muscle growth.

Further reading

Limit protein to 20 grams per meal?

Minutemen: Rest Intervals

Leucine vs. Whey

Comparing Number Of Sets For Muscle Growth

References

Spangenburg EE. Changes in muscle mass with mechanical load: possible cellular mechanisms. Appl Physiol Nurt Metab 2009;34:328-335.

Phillips SM. Physiologic and molecular bases of muscle hypertrophy and atrophy: impact of resistance exercise on human skeletal muscle (protein and dose effects). Appl Physiol Nutr Metab 2009;34:403-410.

Kumar V, et al. Human muscle protein synthesis and breakdown during and after exercise. J Appl Physiol 2009;106;2026-2039.

Tipton KD & Ferrando AA. Improving muscle mass: response of muscle metabolism to exercise, nutrition and anabolic agents. Essays Biochem 2008;44:85-98.

Borer KT. Exercise Endocrinology. Human Kinetics. Champaign, IL. 2003.

Borsheim E. Enhancing muscle anabolism through nutrient composition and timing of intake. SCAN’s Pulse. Summer 2005. Volume 24.

Brock Symons T, et al. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. J Am Diet Assoc 2009;109:1582-1586.

Elango R, et al. Evidence that protein requirements have been significantly underestimated. Curr Opin Clin Nutr Metab Care 2010;13:52-57.

Mettler S, et al. Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc 2009 Nov 13 [Epub ahead of print]

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High intensity interval training (HIIT) is when you alternate between high and low intensity exercise(s) or between high intensity exercise and a short period of rest.

For example, a short sprint up a flight of stairs followed by a walk back down is interval training. Or a set of burpees followed by bodyweight rows.

Example of HIIT on a Treadmill

Example of HIIT with Body Weight

If you’ve ever participated in HIIT, you know that alternating body weight conditioning exercises for 15 minutes can be a lot more challenging than a walk around the block.

Why is high intensity interval training so important?

It’s physiologically impossible to sustain maximal intensities during exercise for an extended amount of time. This is because of how our bodies use fuel.

Let’s say I tell you to go outside and run as fast as you can for 20 minutes.

Stage 1 – Phosphocreatine

OK! The first 10 to 20 seconds are going great! You’re sprinting like the wind! That’s because you’re using a high-intensity energy source known as phosphocreatine.

Stage 2 – Lactic acid and anaerobic glycolysis

After about 20 seconds, your phosphocreatine start to run low, and anaerobic glycolysis would predominate. At this point, more lactic acid would be produced and used as a fuel source.

You’re still be running as hard as you can, but you’d be slowing down, and your lungs are working overtime.

If you were a member of the Canadian Olympic Hockey team or an elite speed skater, you could probably maintain this for up to 10 minutes. But those who are not well conditioned would need to slow down and even stop. If this is your first time off the couch, you might even consider throwing up, thanks to the change in blood pH levels.

Well, it looks like the spirit is willing but the flesh is weak. 20-minute sprint challenge: FAIL.

So why can’t you work at maximal intensity for an extended amount of time?

Oxygen: The molecule that makes the magic

One reason is the supply and demand of oxygen when working so hard.

Nature is full of trade-offs. In this case, we trade efficiency for intensity.

When you work at a lower intensity (such as during a brisk walk), aerobic metabolism predominates.

Your body uses oxygen to break down carbohydrate and fat for energy. This is very efficient, but you can’t work at top speed. With aerobic metabolism, you gain efficiency but lose intensity. Evolutionarily, this would be useful for traveling long distances while foraging for food or water.

On the other hand, when you work at a higher intensity (such as sprinting), anaerobic metabolism predominates.

Your body can’t get oxygen to where it needs to go fast enough. This is very inefficient, but it lets you produce short bursts of speed or high energy — very handy when you’re running away from a sabre-toothed tiger or a rock-wielding Grok.

So, we have these two systems, both of which have their own advantages and disadvantages. What if we could have our cake and eat it too? (Or, in this case, lose the fat we gained by eating the cake in the first place.)

Enter HIIT.

With HIIT, you alternate short bursts of very intense exercise (such as 10-20 sec of sprinting) with periods of lower intensity (such as 1 min of walking).

• The higher intensity periods create a metabolic demand that is very effective for long-term fat loss and overall conditioning.
• The lower intensity periods let you recover and use the aerobic energy system.

Contribution of different energy systems to exercise, depending on how long the exercise takes

Hormones

In addition, hormone release during exercise depends on exercise intensity.

Gentle movements such as yoga, tai-chi, or a pleasant stroll outside can lower stress hormones.

But when you approach 85 to 95% of VO2max, growth hormone, testosterone, endorphins, epinephrine (adrenaline), norepinephrine (noradrenaline), cortisol, and aldosterone all increase. These hormones all have effects on body composition and anabolism.

What you should know about HIIT

Exercise can range from gentle movements to maximal efforts.  HIIT and heavy weights can elevate stress hormones.

Most every high intensity physical activity is a state of “crisis” in the body. It endangers oxygen supply to tissues, increases body temperature, reduces body fluids and fuel stores, and causes tissue damage.

Intense exercise creates endocrine and defense reactions that are similar to those elicited by low blood oxygen, high blood carbon dioxide, acidosis, high body temperature, dehydration, low blood sugar, physical injury and psychological stresses.

Hormonally, your body basically freaks out. Then it brings out the big guns to deal with the problem. High intensity exercise stresses the body so much that it’s forced to adapt.

As Nietzsche gasped during a 20-rep squat set, “That which does not kill me makes my quads bodacious.” (It makes more sense in German.)

Why HIIT?

HIIT is excellent for:

• losing body fat (while retaining lean body mass)
• strengthening the cardiovascular system
• developing sport-specific energy systems (e.g. training for that Olympic hockey team)
• developing “work capacity” (i.e. the ability to tolerate a high level of intensity for a longer period)
• improving fat and carbohydrate oxidation in skeletal muscle
• developing “mental toughness”
• making you a badass
• challenging the fast twitch muscle fibres — the fibres that are great for strength, power and looking buff

HIIT is extremely efficient. It lets you get a bigger training effect with less time spent. And compared to a 45-minute jog, 5 min of HIIT is a lot easier on the joints.

How to do HIIT

There are many ways to do HIIT. All you need to remember is the basic principle: Alternate short bursts of very high intensity with periods of recovery/low intensity.

The longest 4 minutes of your life: The Tabata study

One of the most famous studies of HIIT is known as the Tabata study. In this study (see abstract below), subjects performed rowing intervals: 20 sec of ultra-fast rowing alternated with 10 seconds of relaxed recovery rowing, for a total of 8 intervals, or 4 minutes.

At the end of the study, participants showed a 28% increase in anaerobic capacity along with a 14% increase in V02max. Pretty impressive!

The “Tabata protocol” — 20 seconds on, 10 seconds off — has become one of the most common methods of doing HIIT.

Weighted circuits

Using resistance exercises can be a very effective method of doing HIIT.

To use resistance training, choose compound exercises that are good “oxygen suckers”, such as:

• burpees
• kettlebell swings or snatches
• jumping squats

Combo exercises are also good choices. For instance:

• do a pullup, drop down, do a pushup, jump back up to the pullup bar for another pullup, and so on
• hang clean + front squat + overhead press
• dumbbell snatch + wrestler’s sprawl

You can also combine resistance exercises with “cardio” type exercises.

For example

• alternate a set of dumbbell swings with 100 m sprints
• sprint up a hill, then do a fast set of pushups at the top
• carry a heavy sandbag for speed

Customizing HIIT for your goals

You can mix up your HIIT choices to avoid overtraining and overuse injuries, and to keep things fresh and interesting.

If you’re a competitive athlete who needs energy systems work for your sport, incorporate some sessions of sport-specific HIIT work. For example:

• sprints for soccer players
• jumps for volleyball and basketball players
• heavy bag intervals for boxers
• etc.

You can also vary the length of your intervals.

• High intensity intervals can last anywhere from 10 to 60 seconds
• Low intensity recovery periods can last anywhere from 10 seconds to a minute or more

If you’re new to HIIT, opt for shorter high intensity periods and longer low intensity periods.

And note: “high intensity” means “high intensity for YOU”. If you’re a beginner, a fast jog or uphill walk for 10 seconds is a better start than trying to handle an all-out sprint workout.

Don’t forget: Perform an adequate warm up and cool down when performing HIIT.

Further resources

How to do interval training

Interval training – are you doing it?

Lots of conditioning options…

Training the energy systems

For extra credit

The benefits of HIIT are exercise specific. If you do squat jumps and running, you get better at squat jumps and running.

You can maximize your HIIT performance by using non-competing exercises. Instead of doing split squat jumps alternated with squat jumps, which use the same muscles, you could pair up body weight rows and squat jumps.

With really intense bouts of exercise, the body’s energy requirement can increase 2 to 20 fold!

During the first 1-2 hours after intense exercise, your body’s energy requirements remain high.

So what is high intensity? Well, during your next sprint, envision a crazy grizzly bear chasing you. That should suffice.

HIIT will not only improve body composition, it may extend your life. The Harvard Alumni Health Study, a 4-year study of more than 17,000 men, found that only vigorous – not moderate — exercise reduced risk of death.

The Gymboss is a handy timer for interval workouts.

More examples

References

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan

Talanian JL, et al. Two weeks of High-Intensity Aerobic Interval Training increases the capacity for fat oxidation during exercise in women. J Appl Physiol 2007;102:1439-1447.

Perry CG, et al. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Appl Physiol Nutr Metab 2008;33:1112-1123.

Tremblay A, et al. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994;43:814-818.

Yoshioka M, et al. Impact of high-intensity exercise on energy expenditure, lipid oxidation and body fatness. Int J Obes Relat Metab Disord 2001;25:332-339.

Borer KT. Exercise Endocrinology. 2003. Human Kinetics. Champaign, IL.

Tremblay A, et al. Effect of intensity of physical activity on body fatness and fat distribution. Am J Clin Nutr 1990;51:153-157.

Burgomaster KA, et al. Similar metabolic adaptations during exercise after low volume sprint intervals and traditional endurance training in humans. J Physiol 2008;586:151-160.

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It’s a basic law of the universe: Energy can’t be created nor destroyed, only converted. As physiological systems, we are always balancing energy.

We bring energy in through calories in what we eat. We expend energy to sustain metabolic functions and our activity. Thus, energy in = food; energy out = life and movement.

G-Flux, otherwise known as energy flux, is the complex and interdependent relationship between the energy that flows into and out of a physiological system. It’s the balance between the two. You can also think of it as the amount of calories you “turn over”.

Why is G-Flux so important?

To achieve optimal body composition and health, it is essential to find the right balance between energy intake and expenditure. Keeping G-flux high is vital to maintaining a lean body and staying strong, functional, and healthy.

Increased G-Flux

If you increase G-Flux through exercise, nutrition, and supplementation, then you’ll enjoy:

• simultaneous increases in lean mass and losses in fat mass
• increased metabolic rate
• more rapid adaptations to training stress
• better recovery
• improved health
• increased sympathetic nervous system (SNS) activity
• improved nutrient partitioning (in other words, what your body does with what you eat)
• improved micronutrient delivery (in other words, vitamins, minerals, and phytonutrients get where they need to go)
• increased tissue remodeling and turnover

Decreased G-Flux

However, we can also decrease G-Flux through inactivity, poor nutrition, and age-related  muscle wasting (i.e. sarcopenia).

Starting between the ages of 25 and 30, most people lose roughly 5 to 10 pounds of muscle during each decade of life. Muscle is metabolically active, which means is needs a lot of calories just to maintain itself.

Thus, as we lose muscle, our metabolic rate can dwindle too. Not good.

The average person who becomes less active and loses muscle as they age can experience a 20 to 25 percent reduction in 24-hour metabolism by the time they turn 65 years old. This can result in a metabolic drop of around 500 calories.

Age related decrease in metabolism

In essence, when G-Flux goes down, so does our ability to use nutrients effectively and beneficially.

What you should know about G-Flux

Often, when someone thinks of energy balance, they envision a single point that doesn’t change. The fascinating thing is that energy balance is always in flux. Finding the best energy balance point leads to a higher metabolic rate and a lean and healthy body.

With G-Flux, physiology can be profoundly changed — regardless of the energy-balance state or that input-output number.

Take an individual eating 2500 calories a day and burning 2500 calories a day. That person wouldn’t likely lose or gain any weight. They’re in energy balance and that means they’d be weight stable.

If we use the principles of G-Flux to boost this person’s food intake to 3000 calories a day and boost their calorie burning to 3000 calories a day, most would assume that the person wouldn’t change. They’d assume that the increased intake and expenditure would cancel each other out, right?

But researchers have shown that in such a situation there are increases in metabolic rate, losses of fat, and increases in lean mass!

The weight might not always change but body composition certainly does. That’s the power of G-Flux!

Eat more, exercise more, and build a better body.

Conversely, let’s say this person is inactive, burning only 2000 calories a day. To compensate, they cut down their calories to 2000. Again, you’d think that it’d be the same. But it isn’t.

The reduced activity combined with lower calories means a decrease in metabolic rate, decreased health, and loss of valuable lean muscle mass.

In other words, to get and stay lean, it’s probably better to exercise as much as you can while eating as much as possible — as long as you’re gaining muscle and losing fat — than the reverse.

More exercise means improved nutrient partitioning, insulin sensitivity, protein turnover and tissue remodeling. More nutritious food consumption means sustained sympathetic nervous system activity, elevated metabolism, and better overall nutrient status.

Elephants have a high G-Flux

How to increase G-Flux?

Accomplishing higher energy expenditure can be done in different ways.

1. Go back in time and make sure your parents give you with the genetics for a fast metabolism.
2. Geometrically increase your size to elephantine proportions.
3. Increase your weekly amount of physical activity.

Since we’re still working on the time machine concept, and it looks like you’re stuck with your DNA, increasing energy expenditure through physical activity — especially relatively intense physical activity — may be the best idea.

Data suggest that you start to reap the benefits from G-Flux around 5 hours a week, but more activity (within reason) is better — again, if combined with a higher food intake.

How to increase activity

When we talk about the G-Flux concept, the first thing everyone wants to know (besides Really? I can eat more?) is How the heck am I supposed to get more activity?

First, understand that we’re looking at a total weekly amount — activity spread over 7 days. Don’t go into the gym and try an 8-hour workout one day a week.

Second, remember that with high amounts of physical activity, mixing up your modes is very important. It is definitely possible to overtrain when you stress one system too much.

Sample G-flux week of exercise

Summary and recommendations

G-Flux involves training more and eating more as long as your training and nutrition plan are well designed.

G-Flux is not:

• a license to overtrain, physically over-reach, or do 359 sets of bench press in a workout
• a license to over-eat on poor quality foods

How to implement G-Flux:

1. If you aren’t already exercising 5 hours a week, start by doing so. Ease into it and make sure your program includes a mixture of high-intensity and recovery activities.
2. Implement PN-style eating.
3. Every week, check in. How do you feel? Are you observing the changes you want to see? Are you properly recovering?
4. Once you adapt to 5 hours of weekly training:
   • Maximize fat loss by increasing exercise (slowly!) to about 8 hours a week, without increasing food intake.
   • Maximize muscle gain by keeping exercise the same and increasing food intake (slowly!) by about 10%.
5. Keep “checking in” and observing your progress regularly.

What are some of the keys to enhancing your G-flux?

• Build muscle with intense resistance training/conditioning
• Maximize post workout energy expenditure by using high intensity exercise
• Regular program change to force new stimuli and adaptations
• Boost non-exercise physical activity
• Eat at regular intervals
• Eat lean protein at every feeding
• Eat vegetables and/or fruit at every feeding
• Incorporate omega-3 fats
• Incorporate multiple exercise modes and different activities

Further resources

G-Flux Redux

G-Flux: Building The Ultimate Body

A New View Of Energy Balance

G-Flux Interview (Available to PN members)

Boosting My Flux (Available to PN members)

References

Prentice A, Jebb S. Energy intake/physical activity interactions in the homeostasis of body weight regulation. Nutr Rev 2004;62:S98-S104.

Sorensen TI. Conference on “Multidisciplinary approaches to nutritional problems:. Symposium on “Diabetes and health”. Challenges in the study of causation of obesity. Proc Nutr Soc 2009;68:43-54.

Shin AC, et al. An expanded view of energy homeostasis: neural integration of metabolisc, cognitive, and emotional drives to eat. Physiol Behav 2009;97:572-580.

Jequier E. Leptin signaling, adiposity, and energy balance. Ann NY Acad Sci 2002;967:379-388.

Buchholz AC, Schoeller DA. Is a calorie a calorie? Am J Clin Nutr 2004;79:899S-9069.

Gotan MI, et al. Effects of increased energy intake and/or physical activity on energy expenditure in young healthy men. J Appl Physiol 1994;77:366-372.

Bullough RC, et al. Interaction of acute changes in exercise energy expenditure and energy intake on resting metabolic rate. Am J Clin Nutr 1995;61:473-481.

Bell C, et al. High energy flux mediates the tonically augmented beta-adrenergic support of resting metabolic rate in habitually exercising older adults. J Clin Endocrinol Metab 2004;89:3573-3578.

Stob NR, et al. Thermic effect of food and beta-adrenergic thermogenic responsiveness in habitually exercising and sedentary healthy adult humans. J Appl Physiol 2007;103:616-622.

Stiegler P & Cunliffe A. The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss. Sports Med 2006;36:239-262.

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Nutrient timing is a planned alteration of macronutrient intake in order to promote health, workout performance, and get/stay lean.

Nutrient timing strategies are based on how the body handles different types of food at different times. One of the most important nutrient timing principles is that it’s best to eat most non-fruit and veggie carbohydrates during and after exercise.

Many factors influence energy balance, with the laws of thermodynamics being the most important determinants of weight gain and weight loss. Yes, this means how much we eat is priority #1 when changing body composition.

But the key here is “body composition.” If we’re losing equal amounts of fat and muscle when losing weight or gaining equal amounts of fat and muscle when gaining weight, we’re not taking advantage of nutrient timing.

Nutrient timing has several important goals:

1. Nutrient partitioning (where the nutrients go when you ingest them)
2. Improved health
3. Improved body composition
4. Improved athletic performance
5. Enhanced workout recovery

Why is nutrient timing so important?

When you exercise regularly, the body is primed for fat gain or fat loss just as it’s primed for muscle gain or muscle loss during specific times of the day.  The wrong foods at the wrong times sabotage your efforts in the gym. The right foods at the right times enhance those efforts.

Once we account for energy balance, timing nutrient intake can up-regulate metabolism, shift hormonal profile, and alter body composition.

Manipulating nutrient intake can also help someone take advantage of certain anabolic hormones, namely insulin.

Insulin

Insulin regulates nutrient entry into muscle cells. If insulin is seldom elevated, the muscle growth related benefits won’t occur. If you plan a higher carbohydrate intake at times when your body is better equipped to handle it, insulin will be under your control, and the body will function better.

Carbohydrate use

The body handles various types of carbohydrates differently. Generally, carbohydrates that are digested and absorbed slowly can help to control insulin response. These are carbohydrates that are higher in fibre and lower in simple sugars, such as beans/legumes and vegetables.

In contrast, a diet consisting of added sugars and refined carbohydrates (which enter the body rapidly), can elevate blood triglyceride levels and bad cholesterol, and lead to insulin resistance.

The raw materials we give our body through the consumption of food/supplements create the metabolic environment we desire.

What you should know

Regardless of goals and activity, protein and fat intake stay fairly constant. Make sure, as per PN habits, that you consume an appropriately sized portion of lean protein and good fats with every meal. The macronutrient we manipulate most commonly in nutrient timing is carbohydrate.

Carbohydrate tolerance and timing

The body can better handle carbohydrates during and after physical activity, as well as when levels of fitness are high and body fat levels are lower (15% or less for men and 20% or less for women).

Therefore, higher-carb situations include some combination of:

1. relatively intense physical activity (such as heavy resistance training or sprinting)
2. relatively frequent physical activity (daily workouts, physically active job, lots of daily-life activity such as walking)
3. a high level of physical fitness
4. a lower level of body fat

Conversely, lower-carb situations include some combination of:

1. sedentary or nonactive periods
2. lower levels of physical fitness
3. higher levels of body fat

For more on this, see the Eating For Your Body Type video and All About Eating for Your Body Type.

Regardless of your body fat and fitness, consuming carbohydrate during this important postworkout period enables us to replace muscle glycogen and improve recovery. Like a sponge, we draw in all that tasty glycogen much more readily immediately after training.

When to consume carbs

After exercise, keep the recovery process moving by controlling carb intake and consuming plenty of protein rich foods.

Dense carb foods are best consumed during and after exercise, for up to about 3 hours. And remember, carbohydrates have a protein sparing effect, so we require less dietary protein when carb intake is higher.

Before you break out your sun watch and start meticulously timing carb gram intake, the window here depends on many factors, including:

1. Intensity of exercise
2. Previously fasted/fed
3. Body composition
4. Medications
5. Underlying health conditions
6. Sleep schedule
7. Length of exercise
8. Type of exercise
9. Food selection
10. Time of day

With so many factors, it’s hard to say exactly how long carb tolerance stays high after exercise.  For most folks, though, assume that carb tolerance is best for approximately 3 hours after exercise.  If you sleep 8 hours per night, then factor in this 3 hour post-workout window, you’re left with about 13 hours of “non sponge-like carb tolerance” living, or 2 to 4 meals.

Non-carb-spongeworthy periods

During the “non sponge-like” period, it’s important to adapt your food intake to what you tolerate.  If you are lean and maintaining your current body composition, you’ll likely do fine with some dense carb foods mixed in (25% of your meal or so). If you have fat to lose, focus more on proteins and fats (with dense carb foods making up less than 25% of your meal).

To put this in perspective, consider the three main types of carb foods:

1. Fiber-rich carbs

This includes vegetables, fruits and legumes. These foods are absorbed slowly because of their high fibre content and will thus help control blood sugar and hunger. These foods are loaded with nutrients, promote health and are “calorie-dilute”.

Having these foods at the base of your “food pyramid” is a great idea. Eat them anytime.

Veggies and beans – smart decision anytime

2. Starchy carbs

Quinoa, amaranth, sprouted grain breads, potatoes, yams, acorn squash, oats, sprouted grain pasta, cereals, and similar foods are very dense sources of carbs. They are a bit lower in nutrients than the fibre-rich carb foods.

These types of starchy carbs are best consumed after exercise. During this time, your muscles are like a big sponge and will use the carbs efficiently. Consume these starchy carbs during the 3 hours or so after exercise.

Whole grains – smart decision for after workouts

Remember, energy balance is still important: Keep portion size moderate. Generally a serving is about the size of your fist. That’s a good place to start.

Note: Outside of the 3 hour post-workout window, having a 1/4 cup of sweet potato or wild rice for dinner isn’t going to be a huge carb load for the body to deal with.  If you can meet your compliance goals and keep good eating habits with small amounts of starchy carbs, then go ahead.

But be aware: the slope can get slippery. 1/4 cup can turn into a big bowl with added butter, which might mean overeating and no fat loss 3 weeks later. Use a strategy that works for you.

3. Refined sugary carbs

If you want to know what foods fall under this category, just follow around most American youth. The majority of these foods are empty calories and don’t do much for health.

Still, eating them during and immediately after exercise may give your body a quick energy boost and accelerate recovery.

Even then, consider the big picture: what is the food going to do for your health? What other substances are in it?

You could take advantage of refined sugary carb foods by using nutrient dense sources like dates, raisins, figs and nutrition bars.  Don’t assume that because you exercised, you can eat as many refined sugary foods as you want.

Eat sugary carbs rarely, and only after exercise.

The best time to eat carbs

Consult the chart below to find out when to eat each of the three main types of carb foods.

Anytime (AT) meals vs post-workout (PW) meals

In our Gourmet Nutrition cookbook and in the Precision Nutrition System, we’ve marked meals as either AT or PW.

Anytime (AT): As the name suggests, these can be eaten anytime of the day. They have little or no refined sugary carbs, and often fewer starchy carbs too. AT meals generally contain less than 25% dense carb foods.

Post-workout (PW): These meals are best eaten in the 3 hours or so after exercise. They contain more than 25% dense carb foods, and occasionally refined sugary carbs.

Sample anytime (AT) and post-workout (PW) meals

Check out the following examples of PW and AT meals. These are taken straight from the records of our most successful clients.

Nutrient timing for muscle gain

Those interested in gaining muscle need a calorie surplus. However, just grossly over-consuming calories regularly will probably result in fat gain.

Nutrient timing helps prioritize muscle gain over fat gain during a muscle gaining phase. Plan meals in accordance with your weekly schedule and create a temporary food surplus.

Summary and recommendations

Nutrient timing is an important strategy, but it’s not for everyone. If you’re new to healthy eating, don’t worry about timing for now. Start by improving the overall quality of your food and incorporating the basic PN habits into your life. Once you build a foundation of nutritious eating, then consider adding the nutrient timing habit.

If you are lean and simply want to maintain your existing body composition, consuming more carbohydrates throughout the day will likely be fine.

If you want to lose body fat, first control overall food intake, then aim to consume a majority of carb dense foods during and after exercise sessions (for about 3 hours after). Outside of the 3 hour window consume primarily protein and fat, while consuming fewer carb dense foods (25% of less of meal made up of carb dense foods).

If you want to gain muscle, the nutrient timing principles are similar — simply add more calories overall.

In all cases: Assess your progress and adjust as necessary.

For extra credit

Nutrient timing strategies aren’t useful for the average North American. Glucose tolerance and insulin sensitivity? I don’t think so. Let’s just taper donut intake first.

Nutrient timing may help control leptin and ghrelin levels.

Nutrient timing can maximize glycogen stores and improve workouts.

Metabolic “up-regulation” doesn’t always scale directly with food intake and too much of any nutrient, regardless of timing, can result in body fat gains. Using nutrient timing while still eating too much food will result in fat gain.

If you are physically active all day (e.g. bike to work, physically active job, walk at lunch, weights after work, etc.), then your sensitivity to carbs will likely be enhanced .

References

Dulloo AG & Samec S. Uncoupling proteins: their roles in adaptive thermogenesis and substrate metabolism reconsidered. Br J Nutr 2001;86:123-139.

Douyon L & Schteingart DE. Effect of obesity and starvation on thyroid hormone, growth hormone, and cortisol secretion. Endocrinol Metab Clin North Am 2002;31:173-189.

Friedl KE, et al. Endocrine markers of semistarvation in healthy lean men in a multistressor environment. J Appl Physiol 2000;88:1820-1830.

De Rosa G, et al. Thyroid function in altered nutritional state. Exp Clin Endocrinol 1983;82:173-177.

Klein S, et al. Leptin production during early starvation in lean and obese women. Am J Physiol Endocrinol Metab 2000;278:E280-E284.

Ahima RS, et al. Leptin regulation of neuroendocrine systems. Front Neuroendocrinolgy 2000;21:263-307.

Weyer C, et al. Changes in energy metabolism in response to 48 h of overfeeding and fasting in Caucasians and Pima Indians. Int J Obes Relat Metab Disord 2001;25:593-600.

Mansell PI & MacDonald IA. The effect of underfeeding on the physiological response to food ingestion in normal weight women. Br J Nutr 1988;60:39-48.

Kozusko FP. Body weight setpoint, metabolic adaption and human starvation. Bull Math Biol 2001;63:393-403.

Dulloo AG & Jacquet J. Adaptive reduction in basal metabolic rate in response to food deprivation in humans: a role for feedback signals from fat stores. Am J Clin Nutr 1998;68:599-606.

Volek, J., Nutrition and the Strength Athlete. CRC Press. 2001. Chapter 2. Edited by Catherine G. Ratzin Jackson

Essen-Gustavsson B & Tesch PA. Glycogen and triglycerides utilization in relation to muscle metabolic characteristics in men performing heavy resistance exercise. Eur J Appl Physiol 1990;61:5.

Robergs RA, et al. Muscle glycogenolysis during different intensities of weight resistance exercise. J Appl Physiol 1991;70:1700.

MacDougall JD, et al. Substrate utilization during weightlifting. Med Sci Sports Exerc 1988;20:S66.

Tesch PA, Colliander EB, Kaiser P. Muscle Metabolism during intense, heavy resistance exercise. Eur J Appl Physiol 1986;55:362.

Ivy JL, et al. Muscle glycogen synthesis after exercise: Effect of time of carbohydrate ingestion. J Appl Physiol 1988;64:1480.

Cori CF. The fate of sugar in the animal body. I. The rate of absorption of hexoses and pentoses from the intestinal tract. J Biol Chem 1925;66:691.

Pitkanen H, et al. Free Amino Acid pool and Muscle Protein Balance after Resistance Exercise. Med Sci Sports Exerc 2003;35:784.

Ivy JL. Muscle glycogen synthesis before and after exercise. Sports Med 1977;11: 6.

Chandler RM, et al. Dietary supplements affect the anabolic hormones after weight-training exercise. J Appl Physiol 1994;76:839.

Ganong WF (2001) Endocrine functions of the pancreas & regulation of carbohydrate metabolism. In: Review of Medical Physiology. New York: McGraw-Hill, pp. 322-343.

Guyton AC, Hall JE (2000) Insulin, glucagon, and diabetes mellitus. In: Textbook of Medical Physiology. Philadelphia: W. B. Saunders, pp. 884-898.

Jentjens R & Jeukendrup A. Determinants of Post-Exercise Glycogen Synthesis during short term recovery. Sports Med 2003;33:117.

Levenhagen et al. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. Am J Physiol Endocrinol Metab 2001;280:E982.

Tipton et al. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab 2001;281:E197.

Roy et al. Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance exercise. J Appl Physiol 1998;84:890.

Van Loon et al. Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures. Am J Clin Nutr 2000;72:106.

Van Loon et al. Ingestion of protein hydrolysate and amino acid-carbohydrate mixtures increases postexercise plasma insulin responses in men. J Nutr 2000;130:2508.

Borsheim E, et al. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab 2002;283:E648.

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“Energy balance” is the relationship between “energy in” (food calories taken into the body through food and drink) and “energy out” (calories being used in the body for our daily energy requirements).

This relationship, which is defined by the laws of thermodynamics, dictates whether weight is lost, gained, or remains the same.

According to these laws, energy is never really created and it’s never really destroyed. Rather, energy is transferred between entities.

We convert potential energy that’s stored within our food (measured in Calories or kcals) into three major “destinations”: work, heat and storage.

As the image below shows, the average number of available calories per person in the US is increasing.  In general, there is more “energy in”.

When it comes to “energy out,” the body’s energy needs include the amount of energy required for maintenance at rest, physical activity and movement, and for food digestion, absorption, and transport.

We can estimate our energy needs by measuring the amount of oxygen we consume. We eat, we digest, we absorb, we circulate, we store, we transfer energy, we burn the energy, and then we repeat.

Why energy balance is so important

There’s a lot more to energy balance than a change in body weight.

Energy balance also has to do with what’s going on in your cells. When you’re in a positive energy balance (more in than out) and when you’re in a negative energy balance (more out than in), everything from your metabolism, to your hormonal balance, to your mood is impacted.

Negative energy balance

A severe negative energy balance can lead to a decline in metabolism, decreases in bone mass, reductions in thyroid hormones, reductions in testosterone levels, an inability to concentrate, and a reduction in physical performance.

Yet a negative energy balance does lead to weight loss. The body detects an energy “deficit” and fat reserves are called upon to make up the difference.

The body doesn’t know the difference between a strict diet monitored by a physician at a Beverly Hills spa and simply running out of food in a poor African village. The body just knows it isn’t getting enough energy, so it will begin to slow down (or shut down) all “non-survival” functions.

Ask somebody who has been fasting for two weeks if they have a high sex drive. Nope.

Positive energy balance

Overfeeding (and/or under exercising) has its own ramifications not only in terms of weight gain but in terms of health and cellular fitness.

With too much overfeeding, plaques can build up in arteries, the blood pressure and cholesterol in our body can increase, we can become insulin resistant and suffer from diabetes, we can increase our risk for certain cancers, and so on.

The relationship between the amount of Calories we eat in the diet and the amount of energy we use in the body determines our body weight and overall health.

The body is highly adaptable to a variety of energy intakes/outputs. It must be adaptable in order to survive. Therefore, mechanisms are in place to ensure stable energy transfer regardless of whether energy imbalances exist.

The trouble with long-term positive energy balance (click to enlarge)

What you should know about energy balance

The standard “textbook” view of energy balance doesn’t offer consistent explanations for body composition changes.

This is because calorie restriction or overconsumption without a “metabolic intervention” (such as exercise or drugs) is likely to produce equal losses in lean mass and fat mass with restriction or equal gains in lean mass and fat mass with overfeeding.

People will likely end up as smaller or larger versions of the same shape. They’ll lose muscle along with fat.

Both sides of the energy balance equation are complex and the interrelationships determine body composition and health outcomes.

Gone are the days of eating a 1500 calorie meal from McDonald’s and then “exercising” it off. Overall lifestyle habits help to properly control energy balance, and when properly controlled, excessive swings in either direction (positive or negative) are prevented and the body can either lose fat or gain lean mass in a healthy way.

Why do people struggle to get negative or positive?

First and foremost, it’s uncomfortable.

But furthermore, an interesting phenomenon has developed over the past 25 years.

With our focus on specific nutrients, intense dietary counseling, repeated dieting and processed food consumption, body fat levels have also increased. While nutrition and health experts simply blame weight gain on calories, that doesn’t paint the whole picture.

Blaming weight gain on calories is like blaming wars on guns. The calories from food are not the sole cause of a skewed energy balance. It’s the entire lifestyle and environment.

While this may seem illogical, it demonstrates the importance of body awareness (hunger/satiety), avoidance of processed foods, regular physical activity and the persuasion of advertising.

Is calorie counting the solution? Probably not

Many people feel that if they just can add up calorie totals for the day, their energy imbalance problems will be solved.

While it can work for some and even make others feel proud of their spreadsheet skillz, by the time we add up calories for the day and factor in visual error, variations in soil quality, variations in growing methods, changes in packaging, and assimilation by the body – do we really know how many actual calories have been consumed? I sure don’t, and I’m a dietitian.

Our energy balance is regulated and monitored by a rich network of systems.

There’s a complex interplay between the hypothalamus, neural connections in the body and hormone receptors. Information is received about energy repletion/depletion, the diurnal clock, physical activity level, reproductive cycle, developmental state, and acute and chronic stressors.

Moreover, information about the acquisition, storage, and retrieval of sensory and internal food experiences are relayed. These signals can impact energy balance. Even the best spreadsheet skills will have trouble tracking that.

As a society, the more we focus on calories and dietary restraint, the more positive our energy balance seems to get.

So, what should we focus on?

How about considering ingredients rather than nutrition facts labels?

One of the most uncool 100 calories around

The nutrition facts label is pretty worthless until we know what we’re eating. 100 calories isn’t cool when it’s Chips Ahoy. So, if monitoring is your thing, then monitor food quality more that quantity.

Straight up overeating

Don’t kid yourself: it’s still possible to overeat “quality” food. However, this overeating takes place usually when we’re “sneaking” calories in by choosing high calorie density foods.

• For example, by using 2 tbsp of olive oil to prepare our meals 3x per day, we can “sneak in” over 90g of fat and 810 calories into our diets. Olive oil is good for us. But adding 810 calories per day probably isn’t.
• Further, if we eat 4 handfuls of mixed nuts per day, which may be an extra 300-500 calories, depending on the size of your hands. Again, raw nuts are awesome for us. However, eating too many isn’t.
• If we go with 4 whole eggs for breakfast, instead of 3 egg whites and 1 whole egg, that’s an extra 18g of fat and 162 calories.
• If we choose lean protein vs. extra lean, we may add an additional few hundred calories of fat to our menu each day without even knowing it.

As you can see from the above, in most cases, we wouldn’t really be able to tell the difference between our meals with and without the olive oil, with extra lean vs. lean, and so on.

In essence, we’re sneaking the extra calories in without being any more full, and/or without changing anything else about our day. And that’s when it’s possible to over-eat on nutritious foods.

So, although we discourage counting calories, grams, etc. we do suggest watching out for calorie sneaking.

All of these plates contain 200 calories

How to be negative or positive

While necessary for fat loss, a negative energy balance can be uncomfortable. Being in a negative energy state can result in hunger, agitation, and even slight sleep problems.

On the flip side, while necessary for muscle gain, a positive energy balance can be uncomfortable as well. Both extremes cause the body to get out of, well, balance.

Accomplishing a negative energy balance can be done in different ways.

Increasing the amount of weekly physical activity you participate in is one of the best options.

How to create a negative energy balance

• Build muscle with weight training (about 5 hours of total exercise each week) and proper nutrition
• Create muscle damage with intense weight training
• Maximize post workout energy expenditure by using high intensity exercise
• Regular program change to force new stimuli and adaptations
• Boost non-exercise physical activity
• Increase thermic effect of feeding by increasing unprocessed food intake
• Eat at regular intervals throughout the day
• Eat lean protein at regular intervals throughout the day
• Eat vegetables and/or fruit at regular intervals
• Incorporate omega-3 fats
• Incorporate multiple exercise modes
• Stay involved with “life” outside of exercise and nutrition
• Sleep 7-9 hours each night
• Don’t engage in extreme diets for risk of long-term overcompensation
• Stay consistent with habits
• Ignore food advertising

How to create a positive energy balance

• Build muscle with weight training (at least 4 hours of intense exercise per week) and proper nutrition
• Create muscle damage with intense weight training
• Minimize other forms of exercise (other than high intensity and resistance training)
• Limit excessive non-exercise physical activity
• Try consuming more shakes and liquids with calories
• Build in energy dense foods that don’t cause rapid satiety (nut butters, nuts, trail mix, oils, etc.)
• Eat at regular intervals throughout the day
• Incorporate additional omega-3 fats
• Take advantage of peri-workout nutrition, with plenty of nutrients consumed before, during, and after exercise
• Sleep 7-9 hours per night
• Stay consistent with habits

Remember that a skewed energy balance is not something that needs to be achieved from now until the end of time. Once in “maintenance mode,” constant energy balance excursions are unnecessary.

Further resources

http://www.precisionnutrition.com/members/showthread.php?t=8265

A New View of Energy Balance

Extra credit

Micronutrients act as cofactors and/or coenzymes in the liberation of energy from food. A limited intake can disturb energy balance and can lead to numerous side effects.

Some factors that have been associated with attaining a negative energy balance include:

• Regular nut consumption
• Meal replacement supplements/super shakes
• Green tea
• Low energy density foods (veggies, fruits, lean proteins, whole grains, etc.)
• Dietary protein
• Avoidance of refined carbohydrates
• Adequate hydration
• Dietary fiber
• Fruits
• Vegetables
• Regular exercise
• Adequate sleep
• Positive social support

References

Advanced Nutrition and Human Metabolism, 3^rd Edition. Groff JL, Gropper SS. 1999. Delmar Publishers, Inc.

Anatomy & Physiology, 4^th Edition. Thibodeau GA, Patton KT. 1999. Mosby, Inc.

Exercise Endocrinology, 2^nd Edition. Borer KT. 2003. Human Kinetics.

Illustrated Principles of Exercise Physiology, 1^st Edition. Axen K, Axen KV. 2001. Prentice Hall.

Food, Nutrition & Diet Therapy, 11^th Edition. Mahan LK, Escott-Stump S. 2004. Saunders.

Nutrition and Diagnosis-Related Care, 5^th Edition. Escott-Stump S. 2002. Lippincott Williams & Wilkins.

The Merck Manual, 17^th Edition. Beers MH, Berkow R. 1999. Merck Research Laboratories.

Forbes GB. Body fat content influences the body composition response to nutrition and exercise. Ann N Y Acad Sci 2000;904:359.

Prentice A, Jebb S. Energy intake/physical activity interactions in the homeostasis of body weight regulation. Nutr Rev 2004;62:S98.

Rampone AJ, Reynolds PJ. Obesity: thermodynamic principles in perspective. Life Sci 1988;43:93.

Berthoud HR. Multiple neural systems controlling food intake and body weight. Neurosci Biobehav Rev 2002;26:393.

Jequier E. Leptin signaling, adiposity, and energy balance. Ann NY Acad Sci 2002;967:379.

Buchholz AC, Schoeller DA. Is a calorie a calorie? Am J Clin Nutr 2004;79:899S.

Nutrition and the Strength Athlete. Volek, J. 2001. Chapter 2. Edited by Catherine G. Ratzin Jackson. CRC Press.

Essen-Gustavsson B & Tesch PA. Glycogen and triglycerides utilization in relation to muscle metabolic characteristics in men performing heavy resistance exercise. Eur J Appl Physiol 1990;61:5.

MacDougall JD, Ray S, McCartney N, Sale D, Lee P, Gardner S. Substrate utilization during weightlifting. Med Sci Sports Exerc 1988;20:S66.

Tesch PA, Colliander EB, Kaiser P. Muscle Metabolism during intense, heavy resistance exercise. Eur J Appl Physiol 1986;55:362.

Cori CF. The fate of sugar in the animal body. I. The rate of absorption of hexoses and pentoses from the intestinal tract. J Biol Chem 1925;66:691.

Nutrition for Sport and Exercise, 2nd Edition. Berning J & Steen S. Chapter 2. 1998. Aspen Publication.

Pitkanen H, Nykanen T, Knuutinen J, Lahti K, Keinanen O, Alen M, Komi P, Mero A. Free Amino Acid pool and Muscle Protein Balance after Resistance Exercise. Med Sci Sports Exerc 2003;35:784.

Ivy JL. Muscle glycogen synthesis before and after exercise. Sports Med 1977;11:6.

Chandler RM, Byrne HK, Patterson JG, Ivy JL. Dietary supplements affect the anabolic hormones after weight-training exercise. J Appl Physiol 1994;76:839.

Ganong WF (2001) Endocrine functions of the pancreas & regulation of carbohydrate metabolism. In: Review of Medical Physiology. New York: McGraw-Hill, pp. 322-343.

Guyton AC, Hall JE (2000) Insulin, glucagon, and diabetes mellitus. In: Textbook of Medical Physiology. Philadelphia: W. B. Saunders, pp. 884-898.

Jentjens R & Jeukendrup A. Determinants of Post-Exercise Glycogen Synthesis during short term recovery. Sports Med 2003;33:117.

Levenhagen DK, Gresham JD, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis. Am J Physiol Endocrinol Metab 2001;280:E982.

Borsheim E, Tipton KD, Wolf SE, Wolfe RR. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab 2002;283:E648.

Mattes RD, et al. Impact of peanuts and tree nuts on body weight and healthy weight loss in adults. J Nutr 2008;138:1741S-1745S.

Berthoud HR. Multiple neural systems controlling food intake and body weight. Neurosci Biobehav Rev 2002;26:393-428.

Stice E, et al. Psychological and behavioral risk factors for obesity onset in adolescent girls: a prospective study. J of Consulting and Clinical Psychology 2005;73:195-202.

Shunk JA & Birch LL. Girls at risk for overweight at age 5 are at risk for dietary restraint, disinhibited overeating, weight concerns, and greater weight gain from 5 to 9 years. J Am Diet Assoc 2004;104:1120-1126.

Tanofsky-Kraff M, et al. A prospective study of psychological predictors of body fat gain among children at high risk for adult obesity. Pediatrics 2006;117:1203-1209.

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As the meeting began and lunch was served, hungry grad students swarmed the food table. I observed what appeared to be a lean, healthy and fit female grad student approaching the table. She selected a good sized veggie sandwich and two pieces of fruit.

Her friend, who followed behind her in line, appeared to be overweight, unhealthy and un-fit. Her friend moved through the food line and selected a lunch that consisted of diet Coke and a cookie.

Who cares, you say? Shouldn’t people be allowed to pick whatever they want for lunch?

The dietary displacement gods care and you probably should too. These daily choices can help explain why humans might be getting fatter and more unfit.

What is dietary displacement?

"I'm saving all my love for yoooo..."

Negative dietary displacement

Have you ever known someone who skips out on a salad with greens, tomatoes, onions, mushrooms, beans, sunflower seeds and flax vinaigrette in order to budget their calories for the scone and Frappucino splurge at Starbucks later that evening?

Welcome to the land of negative dietary displacement. It’s when someone skips out on healthy eats and displaces them with non-nutritious foods.

But even with this displacement, who really cares? I mean, as long as calories are balanced we’ll be just fine, right?

Not necessarily. Negative dietary displacement generally leads to:

• rebound over-eating
• lack of satiety
• atrocious nutrient intake
• loss of muscle mass
• low energy levels
• increased body fat

In other words, you feel crummy, you don’t look your best, and on top of that — you’re still hungry! Bummer.

Positive dietary displacement

On the flip side, have you ever known someone who skips out on the massive dessert brownie, or only has a small piece, because they are satisfied from a nutritious meal of whole, real foods?

This is positive dietary displacement: when someone eats enough nutritious food each day, leaving little or no room for the non-nutritious foods.

When people eat this way, it generally leads to:

• consuming the right amount of food for your energy needs
• satiation after meals
• a stellar nutrient intake
• lean muscle development
• high energy levels
• lower levels of body fat

Unlike the negative dietary displacement, you feel good, you look good, and your tummy is happy. Sign me up.

Why is dietary displacement so important?

When individuals are trying to eat healthier, they tend to focus their efforts on what they should be cutting out and restricting.

But what does that really accomplish? Shouldn’t they worry about how in the heck they’re going to eat enough healthy food over the next 24 hours? That’s usually difficult enough.

Humans usually eat about 3-4 pounds of food per day. If we add in enough healthy foods, we won’t have much room left for unhealthy foods. We can use this to our advantage.

Similarly, if you fill your day with activities related to a rewarding career, enriching relationships with family/friends, and personal well-being, there isn’t much of an opportunity left to engage in cigar smoking, strip clubbing, and Internet flame wars.

All calories are not created equal

We all know by now that industrialized populations are getting fatter. This can make us fixate on meeting a daily calorie quota. We worry about daily numerical goals instead of food’s quality — about how much we eat, rather than what we eat or how our food contributes to keeping us healthy.

If someone saves their goal number of calories to dine on Hot Pockets, mochaccinos and candy, that’s poor nutrition. But people do this because they realize they only have a limited number of eating opportunities each day. They might not want to “waste” these eating opportunities on foods that don’t taste as good as the Hot Pockets, mochaccinos and candy they crave.

However, a candy calorie is much different than a kale calorie. “Non-food” calories are more likely to be stored as fat, degrade health, lead to further hunger, lead to further food preoccupation, and low energy levels.

Can you spot the difference? Your brain and body sure as heck can.

What you should know about dietary displacement

A rigorous calorie tally can backfire in more ways than one.

Most people generally know that eating too much each day will cause body fat gains and health problems. When people get too wrapped up in the numbers, they feel like they must save up for the tasty (read: overly stimulating) edible food-like substances. And this is where most dietary displacement originates from. You know, the land of counting points, calories and grams.

Awareness of calories = probably good. Detailed calorie counting = probably not so good.

Appetite

It’s interesting to note that one of the most important factors related to dietary displacement (and nutrition success) lies just beyond our direct dietary control. This factor is appetite.

Most people feel as if they have no control over their appetite. So they either ignore it (which never works in the long-run, even for veterans of the physique world) or they try to find a magic supplement that helps control it (yes, people still do that).

But we all have some control over our appetite. You see, appetite isn’t primarily controlled by the number of calories we eat. Rather, it’s controlled by the volume of food that we eat.

Simply put, our appetite is based on how much total food volume passes through our digestive tract.

If a lot of food volume passes through, we’re satisfied.

If very little passes through, we’re hungry (note: this is in regard to true physiological hunger, not “head hunger.” “Head hunger” is when someone eats for reasons other than physiological hunger; “head hunger” is insatiable with food/drink).

Therefore, the volume/weight of foods seems to be more important than the calorie content in terms of keeping us fuller for longer during the day.

So, if you consume 3-4 lbs of scones, candy and Frappucinos each day, you could easily rack up a lot of extra calories that’ll need to be stored somewhere. On the other hand, you could eat 3-4 lbs of nutritious, whole food that easily keeps you full but promotes health and fat loss at the same time.

“But I’m never full!”

If you often grumble about not being full or always being hungry, you may have beachfront property in the world of negative dietary displacement. Are you relying on fake foods to meet your nutrient and satiety needs?

Here is an example of how some of these foods differ.

Each comparison pair has the same amount of calories, but provides much different volumes and nutrients.

Play spot the difference again! (Take your time with this one. It’s tougher — they’re shaped the same.)

Summary and recommendations

Are you eating 90% nutritious, unprocessed food and 10% treats or vice versa? Are you displacing healthy foods with unhealthy alternatives?

How’s that working for you?

If we focus on first eating the nutritious foods that our bodies need to feel energized, fight disease, be lean and be healthy, followed by simply enjoying a treat here and there, we’d be much better off.

However, many people don’t eat any of the nutritious stuff. They go right for the treat foods.

If we skip breakfast, get really hungry, and then pick up candy, chips and soda at the gas station – we’ll have a candy, chip and soda body to show for it. However, if we first ate real, nutritious food and then enjoyed a treat, we’d be able to regulate our appetite and make smart decisions.

It’s time to start displacing the poorer food selections from your menu with better ones — instead of the opposite. Eat enough nutritious stuff first. And if you desire a less-than-nutritious food option, have the nutritious one beforehand, and then see how you feel.

Further resources

Defeating Dietary Displacement Part 1

Defeating Dietary Displacement Part 2

References

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