The Top Ten Diet Fallacies

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The Top Ten Diet Fallacies

_http://nourishedmagazine.com.au/blog/articles/the-top-ten-diet-fallacies_

(http://nourishedmagazine.com.au/blog/articles/the-top-ten-diet-fallacies)

By _Ori Hofmekler_ (htt

p://nourishedmagazine.com.au/blog/articles/author/ohofmekler/)

 

Diet Fallacy #1. BREAKFAST is The Most Important Meal of The Day

Contrary to what you may be told, morning is the worst time to eat. When you

wake-up, your body is already in an intense detox mode, clearing itself from

endotoxins and digestive waste of the past evening meal. During the morning

hours, when digestion is fully completed (while you are on empty stomach), a

primal survival mechanism, known as fight or flight reaction to stress, is

triggered maximizing your body’s capacity to generate energy, be alert,

resist

fatigue and resist stress. This highly geared survival mode is primarily

dominated by part of the autonomic nervous system known as the SNS (sympathetic

nervous system). At that state, the body is in its most energy producing phase

and that’s when most energy comes from fat burning. All that happens when

you do not eat the typical morning meal.

If however you follow what “normal guys†do and eat your morning bagel and

cereal and egg & bacon, you’ll most likely shut down the above energy

producing system. The SNS and its fight or flight mechanism will be

substantially

suppressed. Instead, your morning meal will trigger an antagonistic part of the

automatic nervous system known as the PSNS (Para sympathetic nervous

system), which makes you sleepy, slow and less resilient to fatigue and stress.

Instead of spending energy and burning fat, your body will be more geared

towards

storing energy and gaining fat. Under this state, detox would be inhibited.

The overall metabolic stress would increase with toxins accumulating in the

liver, giving the body another substantial reason to gain fat. (Fat tissues

serve a biological storage for toxins)

The overall suppressing effects of morning meals, often lead into energy

crushes during the daily (working) hours, often with chronic cravings for

pick-up foods such as sweets, coffee and tobacco. Eating at the wrong time,

would

severely interrupt the body’s ability to be in tuned with the circadian

clock.

The human body has never adapted to such interruptions. We are primarily

pre-programmed to rotate between the two autonomic nervous system parts: the

daily SNS and the nightly PSNS. The SNS regulates alertness and action during

the day, while PSNS regulates relaxation, digestion and sleep during the

nightly hours. Any interruption in this primal daily cycle, may lead into

sleepiness during the day followed by sleeping disorders at night. Morning

meals must

be carefully designed not to suppress the SNS and its highly energetic state.

Minimizing morning food intake to fruits, veggie soup or small amounts of

fresh light protein foods, such as poached or boiled eggs, plain yogurt, or

white cheese, will maintain the body in an under eating phase, while promoting

the SNS with its energy producing properties.

*Note: Athletes, who exercise in the morning, should turn breakfast into a

post-exercise recovery meal. Such meals should consist of small amounts of

fresh protein food plus carbohydrates such as, yogurt and banana, eggs plus a

bowl of oatmeal, or cottage cheese with berries. Insulin spike is necessary for

affectively finalizing the anabolic actions of GH and IGF1 after exercise.

Nonetheless, after the initial recovery meal, it’s highly recommended to

maintain the body in an under eating phase by minimizing daily carb intake in

the

followering meals. Applying small protein meals (minimum carbohydrates) every

couple of hours will keep sustaining the SNS during the daily hours while

providing amino acids for protein synthesis in the muscle tissues, promoting a

long lasting anabolic effect after exercise.

In conclusion, breakfast isn’t the most important meal of the day. The most

important meals are post-exercise recovery meals. Saying that, for a WARRIOR

every meal is a recovery meal helping to recuperate from either nutritional

stress (under eating) or physical stress (exercise). It’s when you eat that

makes what you eat matter.

Diet Fallacy #2: EATING BEFORE EXERCISING Will Provide Your Muscles with

Instant Energy

It has been generally assumed that the human body operates like a machine

and therefore in order to work, it needs to be fueled like a machine. Eating

before exercise seems to make sense. But does it really? The idea that

pre-exercise meals provide the muscle with instant energy is literally wrong,

often

misleading and counter effective.

In order to provide the muscle with nutrients and energy, food must be first

fully digested. During digestion food is broken down into smaller compounds,

yielding molecules of amino acids, fatty acids and glucose which are

transferred to the body’s tissues through the circulatory system. The

digestion

elimination process, that occurs in the stomach, intestines, liver and kidneys,

respectively, requires substantial amounts of energy. During digestion, blood

flow shifts from the brain and muscles to the inside organs (responsible for

digestion and elimination). That shift in the blood flow profoundly affects

the brain and muscle tissues, lowering their capacity to perform and resist

fatigue.

The question remains: “What about meals that require almost no digestion?â€

such as those made from fast assimilating nutrients. One may say that the

idea of consuming a pre-exercise meal made from a blend of fast releasing

proteins and carbohydrates (such as whey and sugar) initially looks quite

appealing. In theory such meals would nourish the muscle tissues with amino

acids and

glucose to inhabit muscle break down, while providing instant energy. It all

makes sense, but even so, in real life, things often work differently than in

theory.

Recent studies demonstrated that eating fast releasing foods before or

during exercise could be counter effective, to say the least. Investigators in

the

school of sport and exercise science, University of Birmingham, Edgbastion,

England found that ingestion of carbohydrates before exercise adversely

elevated plasma cortisol level. Interestingly enough, there was a significant

reduction in post exercise cortisol when carbohydrates were not ingested before

exercise. Furthermore, there was a faster shift from carbohydrate to fat

fueling during exercise, when a pre-exercise meal was not applied.

As for protein, what failed to reach main stream nutrition knowledge is the

already established fact that protein rich foods raise cortisol level if

applied incorrectly. Studies at the University of Lubeck, in Germany, found

that

oral administration of fast releasing protein foods such as hydrolyzed

(pre-digested) proteins, have an even more profound cortisol elevating effect,

compared to whole protein foods. Note that, chronic elevated cortisol has been

associated with muscle waist and fat gain (in particular abdominal fat).

In summary, pre-exercise meals may rob the brain and muscle from energy (due

to digestion). Eliminating the digestion effect of pre-exercise meals may

only make things worse. Eating meals made from fast releasing proteins and

cabs, before exercise, can cause a profound cortisol elevating effect during

and

after exercise. This may severely compromise ones ability to build muscle and

burn fat.

In conclusion, DO NOT EAT before exercise, instead eat right after exercise.

Ironically, the same meal that would be counter effective before exercise

can turn to be most effective and beneficial when applied after exercise.

Numerous studies demonstrated the critical positive effects of post-exercise

recovery meals on total muscle recuperation (i.e. replenishment of energy

reserves and increased protein synthesis). Recent studies at the University of

Texas Medical Branch, in Galveston, TX, revealed that applying fast releasing

proteins and carbohydrates after exercise had substantial anabolic effect on

stimulating net muscle protein synthesis, even in cases of elevated

cortisol.

Consequently we are not preprogrammed to be fueled like machines. Our

biological machine is based on survival mechanisms that when triggered,

increase

our capacity to utilize fuel, generate energy and better survive. We trigger

these mechanisms, when we follow cycles that rotate between under eating while

in an action followed by eating while in rest. For the human body, timing

affects everything. “It is when you eat that makes what you eat matter.â€

Diet Fallacy #3: EATING LATE Will Make You Fat

It has been commonly assumed that night is the worst time to eat. The logic:

night is when the body typically slows down and therefore is more prone to

gain fat. Makes sense, but is it true?

There are no conclusive studies or any evidence to prove the assumption that

eating late meals causes fat gain more than eating early meals. Studies

reveal that other variables such as the frequency of meals, the glycemic index

of

food, calorie intake and hormonal balance are the real “power brokers†in

the body’s capacity to burn or gain fat.

Even so the notion that eating late causes fat gain is deep rooted. The

reason: for most people, who typically eat several meals during the day, any

additional meal including a late meal maybe “one too manyâ€. The result is

an

overwhelming overloading effect on the body often involving fat gain. Does it

mean that eating late is a bad idea? Quite the opposite. If daily food intake

is planned properly and the evening meal turns to be the main meal, then eating

late could be highly rewarding.

There is a substantial evidence that as humans we have well adapted to

nightly eating. We carry the same genes of our hunter-gatherer ancestors, who

were

primarily busy gathering or hunting during the daily hours and eating during

the nightly hours, while at rest. Indeed, our body is biologically

preprogrammed to work around the circadian clock (i.e. active during the day

and

relaxing at night). Our inner clock is controlled by two antagonistic autonomic

nervous system; the SNS, with its highly alert “fight or flight†state,

responsible for action and reaction to stress during the day, and the PSNS,

responsible for relaxation, digestion and sleep during the night. For that

matter,

our body digests and utilizes nutrients better at night while at rest, than

during the highly stressful hours of the day.

Furthermore, night is the time when growth hormone (GH) reaches a peak

level. (Peak secretion during non REM, SWS deep sleep). GH is known to be a

potent

muscle and bone builder and a fat burner. Late meals, if applied correctly

could be most anabolic. Note that GH actions can not be effectively finalized

without the interference of insulin. Late meals, may well take advantage of

max GH spike during the night, providing the nutrients required for actually

facilitating GH actions, thus promoting protein synthesis in the muscle

tissues and fat burning (in particular abdominal fat).

In conclusion, do not betray your biological destiny. Don’t deny yourself

from eating late meals. If you do, your body may come back with a vengeance, to

reclaim what was taken away from it, often inducing chronic cravings for

food at night, which may result in nocturnal bingeing. Finally, late meals

often

have a relaxing effect on the body, preparing you for sleep. If nothing

else, late meals can help bring a happy end for a tough day.

Diet Fallacy #4: FAT Makes You Fat

The claim “Fat is a fat is a fat … and therefore makes you fatâ€, is wrong

and literally misleading.

Fat isn’t a fat isn’t a fat, and can’t be regarded as such. Dietary fat

consists of a huge variety of fat molecules divided into groups and subgroups;

each plays a different role in the body. Numerous studies demonstrated the

critical functions of essential fatty acids (EFA’s), phospholipids and

cholesterol compounds, in regulating blood pressure, inflammation, lipid

metabolism,

stress reaction, build up of cell membranes, nerves functions, immune actions

and steroid hormone production, respectively. It’s evidently clear, that the

role of dietary fat goes far beyond just being a fuel for energy or storage.

The real question is does dietary fat convert efficiently into energy? And

for that matter, is the human body primarily well adapted to utilize fat as an

immediate fuel for energy? As you’re about to read the answer isn’t simple,

but even so it is yes and yes.

Studies at the department of clinical biochemistry and medicine, Addenbrooke’

s hospital, Cambridge, UK, revealed that different people respond

differently to high fat intake. An excess fat calorie was predominately stored

in some

individuals and in contrast, it increased total energy expenditure and fat

oxidation with no fat gain, in others. The question remains: why are some

individuals more prone to gain fat from fat calories than others?

There is a substantial amount of evidence that certain variables profoundly

affect the capacity to utilize fat fuel. These variables include gender,

exercise intensity, source of dietary fat and diet composition. Recent studies

at

the University of Southern Denmark, Odense, Denmark, discovered that women

have higher levels of lipid binding proteins, with a higher capacity to

utilize fat fuel in the muscle tissue, than men. Interestingly, same studies

found

that men’s capacity to utilize fat in the muscles significantly increases

with application of intense exercise.

The effect of exercise intensity on fat burning was further investigated at

the University of Maastricht, the Netherlands. Studies revealed that fat

serves as a most efficient fuel in the form of intramuscular fat (IMT). IMT

stores function as an important and most effective substrate source of energy,

in

particular during intense prolonged exercise.

As noted, it has been suggested that fat mobilization and utilization seems

to be also determined by other variables such as diet composition (ratio of

fat/carbohydrates), glycemic index, source of dietary fat as well as the

frequency and intensity of exercise.

According to the thrifty genes theory (Journal of Applied Physiology

96:3-10, 2004) humans have primarily adapted to better survive when following

cycles

of famine and feast (under eating and overeating); exercise and rest. It has

also been suggested that we, humans have adapted better to primal foods on

the bottom of the food chain evolution (late Paleolithic period).

It has been suggested that following a lifestyle that mimics primal feeding

cycles and physical activity, would most likely trigger genes (thrifty genes)

that help us better survive; making us more efficient in utilizing fat and

carb fuel with an increased resistance to fatigue, stress and disease.

From that aspect, we humans generally do better on primal fat rich foods

(bottom of the food chain), such as nuts, seeds and fertile eggs than later

fatty foods (top of the food chain), derived from farm animals or processing,

i.e. lard, butter or margarine, respectively. (Ed: May we include some vital

‘

bottom of the food chain’, nutrient-dense foods our ancestors enjoyed - organ

meats, insects and fish. May we also add that margarine is in fact NOT food.)

Primal fat foods such as nuts and seeds are also good sources of amino acids

and fat soluble vitamins. In their raw state, they contain phytosterols

(cholesterol- like plant compounds), which predominately support the production

of sex steroid hormones. (Ed: may we suggest nuts and seeds be _prepared_

(http://editor.nourishedmagazine.com.au/articles/crispy-nuts) by soaking and

drying to eliminate toxins - this was done by numerous ancient populations.)

To take advantage of nuts and seeds, eat them alone or with veggies and

protein. Do not combine these fat foods with sugar or grains. Nuts and seeds

are

naturally low glycemic. Generally our body is better adapted to food with a

low glycemic index. (Slow releasing nutrients)

In summary, fat is primarily a superior fuel. Muscle is the largest fat

utilizing organ. Exercise intensity positively affects the body’s capacity to

utilize fat for energy. We, humans, have adapted to better survive on primal

high fat foods that belong to the bottom of the food chain, such as nuts and

seeds or fertile eggs. These primal high fat foods should maintain their

natural

low glycemic character and therefore should not be combined with later high

glycemic foods such as grains or sugar. Evidently, the same fat foods that

may cause fat gain could instead convert to energy and promote fat burning if

combined properly.

In conclusion, “fat makes you fat†is a fallacy that completely disregards

the complexity and critical functions of dietary fat.

If taken seriously, such fallacy often causes fat phobias which typically

lead into extreme low fat diets, with severe consequences including

malnutrition, chronic fatigue, eating disorders, impotency, compromised immunity

and fat

gain.

Diet Fallacy #5: CARBS Are Your Enemy

Carbohydrates are currently regarded as the culprit for the on going

epidemic of overweight, obesity and their related disease. It has been commonly

assumed that carbs are not essential nutrients and therefore could be severely

restricted or even spared. Low carbohydrate diet advocates argue that insulin

is a fat gain promoting hormone and therefore should be tightly controlled by

chronically restricting carbohydrates. Due to the current popularity of low

carb diets, it seems as if carbohydrates are the enemy. But are they? As you’

ll soon see, nothing could be so far from the truth.

Let’s examine the assumption that carbohydrates are not essential nutrients.

This assumption literally fails to recognize the two most critical

biological functions of carbs (besides being a fuel):

1. The activation of the pentose phosphate pathway (PPP)

2. The finalization of growth hormone (GH) and insulin like growth

factor (IGF1) actions, as well as the enhancement of androgens actions.

Let’s cover briefly the importance of the above functions. The pentose

phosphate pathway (PPP) is a critical process that is responsible for the

synthesis of DNA, RNA and all energy molecules including ATP and NADPH, needed

for

all metabolic functions in particular, recuperation (healing of tissues),

immunity and growth. In addition, the PPP is a precursor for another metabolic

pathway-(i.e. the uronic acid pathway) responsible for steroid hormones

transport, production of proteoglycans (essential for connective tissue and

cellular

signaling), synthesis of spingolipids (lipids that are necessary for neural

protection) and over all detoxification. The pentose phosphate pathway, which

occurs mostly in the liver, is derived from glucose (i.e. carb metabolism).

Now, here is the problem…

In times of a desperate need for energy, such as during prolonged starvation

or due to chronic severe restriction of carbs, the PPP would shut down its

main function and instead switch into sheer energy production. It is likely

that energy demand is a top priority for the body and therefore, in times of a

desperate need for energy, the body would suppress certain important

metabolic function (such as the PPP) to accelerate immediate energy production.

Note

that 30% of glucose oxidation in the liver can occur via the PPP.

One may argue that glucose can be synthesized from fat or protein. Yes, but

not enough! Since the synthesis of glucose from fat or protein

(gluconeogenesis) is actually a very limited metabolic process that occurs

mostly in the

liver, any severe restriction of carbs, in particular for active individuals,

may adversely suppress the PPP critical functions; due to insufficient glucose

supply during an increased energy demand.

The PPP actions also decreases with age, a fact that may contribute to the

decline in steroid hormone production and the typical muscle waste, that is

associated with aging.

To sum up this part, dietary carbohydrates are necessary for the full

activation of the PPP and its critical functions. Severe chronic carb

restriction

(below 70g-100g for an active individual) may lead to an adverse suppression

of PPP, with an overall decline in sex hormones, compromised immunity,

impaired growth and accelerated aging.

As noted, besides playing a vital role in the activation of the PPP actions,

dietary carbs also help finalize the actions of the most anabolic agents

including growth hormone, IGF1 and the sex steroid hormones.

Studies at Stanford University in CA and Helsinki University in Finland

revealed that insulin is a potent promoter of IGF1 and the sex hormones action.

Researcher found that insulin help finalize the anabolic actions of GH, IGHF1

and androgens by down regulating certain proteins that suppress both IGF1 and

androgens action, in particular in the muscle tissue, (i.e. IGHFBP-1 and

SHBP, respectively). A recent study at the University of Texas, indeed proved

that post exercise carb supplementation together with essential amino acids

profoundly stimulates net muscle protein synthesis.

Interestingly, simple carbohydrates had a more profound effect on enhancing

anabolic actions after exercise than complex carbohydrates. Nonetheless, as a

general rule, our body is better adapted to utilize complex carbs than

simple carbs. Again, it is when you eat that makes what you eat matter.

In conclusion, dietary carbohydrates biological functions go far beyond just

sheer energy production. Chronic carb restrictions may lead in the long run

to total metabolic decline with severe consequences on survival (i.e.

capacity to regenerate tissues and procreate). Carbohydrates are not the enemy,

ignorance is.

Diet Fallacy #6: COUNT YOUR CALORIE INTAKE to Control Your Weight

Calorie counting has been widely regarded as a reliable method for weight

management. Some of the most established diets today, including Weight Watchers

and the calorie-restriction diet (CR), use calorie counting as a principle

way of controlling energy intake. It has also been used by researchers and

vets as a standard measurement for feeding. Yet, in spite of its reputation and

wide appeal, calorie counting fails to provide the long term benefit of

staying lean and healthy.

The reason: Real life involves dynamic changes that aren’t included in the

typical calculation of calories counting. One cannot over look the profound

effects of life changes on our body. For that matter, the human body (like

other animals), carry survival mechanisms which regulate utilization of fuel

and

generation of energy, in response to changes in environmental conditions. Our

basal (basic) metabolic rate (BMR) fluctuates according to changes in

physical activity, food availability and overall calorie intake. For instance,

low

calorie intake generally promotes a BMR decline whereas high calorie intake

generally promotes an overall increase in BMR. Since calorie counting is based

on a fixed BMR (many health clubs provide machines that check BMR), it often

fails to provide a real life measurement of energy balance (surplus or

deficit of calories).

Athletes and body builders, who use calorie counting to improve body

composition, should be aware of the downside of this method.

The Hidden Costs of Calorie Restriction

A calorie isn’t a calorie. Calories coming from sugar cause more fat gain

than calories coming from grains or nuts. The human body has adapted to utilize

calories derived from certain food combinations better than calories derived

from others. The same calories that cause fat gain in one food combination

can induce fat loss in another.

Timing is another factor which is often overlooked by calorie counter. The

same carb calories that could be very beneficial when consumed right after

exercise, (increasing protein synthesis in the muscle) may be harmful if

consumed before exercise.

Are You Dieting at the Expense of Your Sex Drive?

One of the most controversial diets today is the calorie restriction diet

(CR). CR is based on the assumption that chronic calorie restriction increases

life span. This dietary approach has been endorsed by anti-aging advocates

who are adamantly convinced that CR reduces the overall metabolic stress and

thereby increases life span. There are however a few concerns regarding CR.

1. CR may often lower the body temperature, which may be a sign of

lower thyroid activity and a total metabolic decline.

2. CR may cause a substantial loss of libido. CR is often associated

with declining sex hormone levels and an impaired ability to maintain vigor,

potency or fertility.

3. CR compromises one’s ability to endure intense exercise and for that

matter, build muscles.

Recent studies on intermittent fasting (one day fasting followed by one day

overeating twice as much calories) at the Johns Hopkins University in

Maryland, found that feeding cycles based on periodic fasting and overeating,

provided superior benefits than CR. According to Dr. Mark Mattson, professor of

neuroscience and head of the research team at Johns Hopkins University,

intermittent fasting increases mice resistance to degenerative diseases

(Diabetes,

Parkinson, Alzheimer and Strokes) while improving body composition (lean

mass/fat) and increasing life span more than the calorie restricted mice. Note

that

the above studies were done on mice and rats. More studies are required to

fully understand the effects of similar feeding cycles on humans.

Saying all that, calorie counting can still be used as an accurate way to

evaluate food energy intake. If used correctly, calorie counting can help

measure the effect of calorie intake on nutrient utilization. Indeed, studies

by

the Food and Agriculture Organization (FAO) have established that overall

calorie intake positively affects protein utilization. High calorie intake

(about

20% surplus) maximizes protein utilization and vice versa, low calorie

intake decreases protein utilization. Active individuals should take advantage

of

this knowledge by incorporating a specially designed high calorie meal,

preferably at night.

Calorie counting can be used as a standard measurement of food energy

intake. However, it should not be applied as a principle dietary approach to

avoid

consequent adverse metabolic set backs and impaired performance.

Diet Fallacy #7: It’s OK To Eat Everything But in Moderation.

The term “being moderate†typically refers to being subtle, not outstanding

& the opposite of being extreme.

Moderation is currently used as a key word in perusing a balanced lifestyle.

Many health experts use the “moderation-mantra†to convey a simple massage.

Everything is allowed in moderation.

The Result: Millions of people who fail to manage their weight or sustain

health are asking themselves “What went wrongâ€!

As you’re about to see, the notion that it is ok to eat everything in

moderation is wrong and in particular misleading to athletes and bodybuilders.

Moderation does not go hand in hand with scoring and achieving. Real life

superiority requires extreme outtakes. Greatest figures in history including

Alexander the Great, Julius Caesar, Napoleon Bonaparte, Beethoven, Mozart,

Albert Einstein and George Patton were all extreme in personality.

All classical training methods since the Roman Army and until modern army

training are based on one master principle: Adaptation to extreme conditions.

Ancient warriors were aware of the fact that moderate training may not be

sufficient enough to force adaptation and thus would most likely fail to

prepare soldiers to react swiftly and resist stress in real life extreme

conditions.

It has been established that the human body can adapt to environmental

changes as well as to physical and nutritional changes. The more intense the

change (stimulant) is the more likely it would trigger genes that force the

body

to adapt and better survive.

The most important actions of our survival genes (thrifty genes) are those

that induce improvement in fuel utilization. The capacity to generate energy

from dietary fat or carbohydrates is critically important for our survival.

Studies at the Food and Agriculture Organization (FAO) revealed that the human

body does better on food combination then on a single food source.

Researchers believe that humans have adapted to changes in food availability due

to the

necessity to survive periods of famine, seasonal or climate changes. In

other words, our body responds better to extreme feeding cycles that somewhat

mimic the cycle of famine and feast (under eating and overeating), rotating

between fat fuel and carb fuel.

Similar to physical exercise, such feeding cycles force the body to survive

on either fat or carbohydrate fuel and thus improve the utilization of both,

respectively.

The idea that everything is ok in moderation typically refers to bad stuff

(i.e. junk food or alcohol) Is it indeed? Not really.

What seems as a moderate serving by Betty Crocker or Aunt Jemima does not

translate into anything moderate by our body. Recent studies at the University

of Wollongong, Australia, reveal that even small (moderate) changes in the

macronutrient content of the diet affect skeletal muscle performance. Small

dietary changes in fat intake exacted a major influence on muscle cell membrane

fatty acid composition. For instance, imbalanced high fat diet such as due to

consumption of a large amount of N-6 and a moderate amount of hydrogenated

fats (abundant in junk protein bars and candy bars), can lead into severe

deficiencies in muscle N-3 fatty acids. Such deficiency is often associated

with

chronic inflammation, impaired recuperation and muscle waist.

Moderation doesn’t apply to real life sport nutrition. An athlete who wishes

to excel can not afford “taking prisonersâ€. Eating even a small amount of

junk before exercise may adversely affect post exercise cortisol level.

Insulin sensitivity is necessary for the maximum anabolic impact of meals. Note

that even a single bout of a sugar binge can decrease insulin sensitivity,

compromising the body’s ability to recuperate and build tissues.

In conclusion, do not fall into the trap of tricky words such as moderation.

Exercise intensely, apply proper recovery meals, and keep your diet clean.

Even moderate amounts of junk food can adversely affect your capacity to

exercise, recuperate and excel.

Diet Fallacy #8: Low Carb Products Will Help You Lose weight

We’re living now in an era which may be remembered as the dark ages of human

diets. Even though more people today are on a diet than ever before, the

rate of overweight obesity, diabetes and cardiovascular disease are at an all

time high. Ironically the worst time in human diet history, involves the

greatest production of health products, among them are the most popular low

carb

product.

Low carb products appeal to the low carb consumers who desperately try to

minimize carb consumption assuming that carbohydrates are the culprit for fat

gain. Yet, in spite of the widely advertised low carb diet and the massive

production of low carb products, most low carb dieters fail to maintain a lean

body. Statistically in the long run a low carb dieter would most likely suffer

from a fat gain rebound, gaining more weight then he/she initially lost.

There are two major reasons for the failure of low carb products to promote fat

loses.

One- Low carb diets adversely affect human capacity to generate energy,

build tissue and maintain optimum health.

Two- Low carb products are often made with low grade carb substitute

chemical additives, artificial sweeteners, sugar alcohol and often hydrogenated

oil.

Low carb products in particular protein bars, typically have a funky

aftertaste not withstanding severe adverse side effects such as indigestion,

bloating and nausea.

Due to their often inferior nutrition composition and high content of

chemicals, low carb products may increase the overall metabolic stress on the

liver. That may lead to accumulation of metabolites such as co-enzyme A and

acetate as well as estrogen chemicals in the liver, which cause insulin

resistance

and accumulation of stubborn fat/abdominal fat respectively.

Furthermore, for many overweight people, who suffer from

_Dismetabolic-Syndrome_

(http://nourishedmagazine.com.au/blog/articles/insulin-resistance-the-real-culpr\

it) following an uncontrollable low carb, high fat diet may be the

worst thing to do. Researchers at Wallenberg lab, Lund University, Malmo,

Sweden

published recently an essay stating that individuals who suffer from

Dismetabolic-Syndrome generally have the typical symptoms such as

obesity/abdominal

obesity as well as dyslipidemia - impaired fat metabolism with high level of

serum lipids. For that matter any application of uncontrolled high fat low

carb diet in these cases may unfortunately accelerate the damage by increasing

the levels of serum lipids which makes a patient more insulin resistant and

prone to gain more fat, in particular abdominal fat.

In conclusion, don’t attempt to fool your body, stay away from products

loaded with chemicals or cheap carb substitutes. If you suffer from abdominal

obesity or dyslipidemia, high fat low carb products would be your worst choice.

Diet Fallacy #9: To Build Muscles, You Need To Consume A Fixed Amount of

Protein/Pound Body Weight

One of the trickiest fallacies is the notion that there is a fixed amount of

protein/pounds of lean body weight required for actual muscle gain. Indeed

dietary protein is required for the build up of muscle tissues and that is

exactly when it becomes tricky; protein intake is only one out of several major

variables that affect the body’s capacity to grow. In fact, it isn’t even

the most important one. The amount of protein intake required for actual muscle

gain clearly depends on critical variables such as hormonal balance,

intensity and frequency of exercise, timing of meals and the overall

nutritional

state including protein biological value (BV). Since protein intake

requirements

can change according to the above variables, the idea of a fixed amount of

protein intake is wrong and often misleading. Let’s briefly review the major

variables that directly relate to protein intake.

Hormonal balance

Certain hormonal balance is required in our body to be able to effectively

build tissues. A low ratio of androgens/cortisol or a low ratio of IGF-1/bound

IGF-1 may adversely lead to improper ability to induce an effective anabolic

state required for actual muscle gain. If untreated, hormonal imbalance may

jeopardize any chance of gaining muscle mass, even if protein intake is high.

Exercise intensity and frequency

Muscular development relates to the intensity and frequency of exercise.

Numerous studies reveal that a high level of intensity such as with resistance

training or sprint intervals increases levels of GH as well as androgens and

maximize muscle capacity to adapt, gain mass and perform. A recent study at

the University of Western Ontario Canada reveals that intense pre-fatigue

exercise (and not a moderate warm up) boosts VO2 max in older individuals to as

almost young adult levels. Moderate aerobics just won’t do it. Long distance

runners would fail to gain total body strength and muscle mass even if high

protein intake is applied. Furthermore, when the frequency of training is too

high and not enough rest applied, the body may be prone to muscle waist. Resent

studies at the University of Alabama found that a certain hormone like

metabolite, called IL-6 may be chronically elevated due to over training. That

can

lead into a long lasting inflammatory process which may result in waist of

muscle tissue.

Timing of meals

Protein reaches maximum utilization when ingested in the first 30 minutes

after exercise. Any delay beyond that, would gradually slow down the rate of

protein synthesis in the muscle. A 30g of protein consumed right after exercise

would utilize almost the same amount of protein as a 60g protein consumed

five hours later. Timing of a meal is critically important. The same protein

meal that is most beneficial after exercise, may instead cause adverse affects,

if consumed before exercise.

Overall nutritional state

To be fully utilized protein must not be ingested alone, in large amounts.

Studies by the food and agriculture organization (FAO) reveals that high

calorie intake positively increases protein BV and vice versa. The higher the

fat

or carb intake (the higher the calorie intake) the less protein is required

for effective muscle gain. Besides being a source of energy, carbs and fat

play additional important roles. Carbs are necessary for critical anabolic

actions (enhancing GH and IGF-1 impact) in particular after exercise.

There is no fixed amount of protein required for actual muscle gain.

Nevertheless, protein intake is important and should be adjusted according to

other

variables. For instance, young individuals with a superior hormonal balance

require less protein intake then older individuals with inferior hormonal

balance. Higher protein BV requires less amount of protein intake than lower

protein BV. If applied correctly small protein meals after exercise can yield

same net protein utilization as double size protein meals which were applied

either too early or too late. Use your common sense. Through trial and error

you’

ll find what works best for you.

Diet Fallacy #10: Your Diet Should Consist of A Certain Fixed Ratio of

Protein / Fat / Carbs

The suggestion that there is one nutritional ratio of protein/fat/carbs that

fits all humans is ludicrous. So is the notion that there is an ideal

“Zoneâ€

upon which all humans reach peak performance. There isn’t yet a

substantiated scientific evidence to the above. Quite the opposite, there is a

substantial amount of evidence to the fact that humans have primarily adapted to

strive while rotating between different seasonal foods and thus different ratios

of macronutrients. Furthermore, due to primal necessity to survive on different

accessible food sources (i.e. vegetarian of animal food) humans were forces

to cycle their diet and adapt to different ratios of protein/fat/carbs. There

is no “one ratio that fits allâ€. It has been established that people in

different climates differ in their capacity to utilize foods. By virtue of

adaptation to arctic climate, Inuits do better on raw fish and blubber than

native

Africans who better survive on grains or fruits due to adaptation to warm

tropical climate.

The notion of a fixed ratio of protein/fat/carbs is an attempt to apply an

oversimplistic theory to a desperate demand by the dieters’ society for a

simple and quick fix. When it comes down to nutrition there is no quick fix and

for that matter not any fixed ratios. As far as the ongoing debate between the

original 30/30/60 versus the 40/30/30 or the 45/25/30 etc. regardless, it’s

all marketing, same old same old… scientists believe that we carry the same

genes as our ancestors, the cavemen. Our body is primarily adapted to better

survive on food and exercise that somewhat mimic the way we ate and lived

about 10,000 years ago. Finally, does it make sense that while fighting for

survival in hard primal conditions, the caveman had the time and means to

carefully measure the ratio between protein fat and carbs in his meals so that

he

would be in the “Zone�

About the Author...

Ori Hofmekler's formative military experience in Israel prompted a life

interest in survival science. As editor-in-chief of Mind and Muscle Power

magazine, Ori introduced his diet approach to the public to immediate acclaim

from

readers and professionals. He has written several books: The Warrior Diet, on

the benefits of intermittent fasting; Maximum Muscle Minimum Fat, which

addresses the science principles behind muscle gain and fat loss; and The

Anti-Estrogenic Diet - dedicated to providing solutions against

health-shattering

chemicals in the environment, food and water. Ori's " Take No Prisoners "

newsletter exposes fallacies and dirty little secrets in the areas of diet and

fitness and presents the true facts regarding human survival in today's world.

For

more about Ori, The Warrior Diet, The Anti-Estrogenic diet, and his popular

radio show " The Warrior Within " visit his website at _warriordiet.com_

(http://www.warriordiet.com/) .