Eat more fat: http://blog.massivehealth.com/post/1659 ... at-sources
Cut back or eliminate sugar and alcohol - they are particularly fattening: http://www.youtube.com/watch?v=dBnniua6-oM
Minimize starchy carbohydrate consumption - regulating blood sugar levels is one of the keys to losing weight (lecture by Gary Taubes, author of Good Calories, Bad Calories and Why We Get Fat): http://www.youtube.com/watch?v=dBnniua6-oM
My take on counting calories is that it makes absolutely no sense. Biologically it misses so many critical concepts:
A calorie is a unit of energy obtained by combusting something. Some of what you eat is not digstested or combusted - if you believe that counting calories can accurately measure energy balance in the body you would have to put your poop in a bomb calorimeter each day and adjust your diet accordingly.
To assume that fat and protein have equal energy value per calorie in the body as carbohydrate is also foolish. Whether a macronutrient is truly used for fuel or re-purposed generates extremely disparate energy outputs in biology and chemistry. Your body does not typically burn protein - it is broken down to amino acids and used to re-build cells. Protein can be converted to glucose for fuel but this is an inefficient method and would not yield the true caloric value. Fat is also used to build cells walls (which is the reason why you want to increase saturated fat and decrease polyunsaturated fat, you want stable fats that hold together!), is excreted to keep your skin moist and can be converted to ketones for fuel in your body - not all of it is "burned". On low carb diets the blood is flooded with ketones and the excess is excrete through sweat and urine which again generates a caloric "loss" for a fat based diet.
Fructose, glucose and alcohol are the only substances that *MUST* be converted to energy in the body or stored as fat. Insulin regulates the storage of excess blood sugar (glucose) as fat - if you keep insulin levels down your body can begin to use your fat stores for energy. Keep insulin levels down by minimizing starchy carbohydrate intake and doing anaerobic exercise - sprints or resistance training. Cardio has little to do with weightloss as it is inefficient in depleting glycogen in muscles and thus making them more insulin sensitive.
Study after study has shown that calorie unrestricted low carbohydrate diets outperform calorie restricted high carb/low fat diets. Low carbers lose more weight and have better heart health markers. Why is that the case when "saturated fat" is so bad for you? Because saturated fat has never been scientifically proven to be bad for your heart. It is all based on fraudulent research from Ancel Keyes who linked saturated fat and cholesterol to heart disease by omitting 15 countries that bucked his trendline of higher fat intake versus heart disease rates. http://www.ncbi.nlm.nih.gov/pubmed/20071648
This is very enlightening. The link to Gary Taubes is incorrect, but once on you-tube just search and you can find his video. I watched one in three parts, about 90 minutes but there are shorter ones as well.
The simplest thing that struck me because after seeing it it is so obvious is that many of us know this equation:
energy stored = energy in - energy used, often interpreted as eat more than you burn and you get fat.
This is true, but this confuses correlation with causation. The way it is written it looks like you control the two variables on the right (independent variables) and the left side is then the depended variable that just has to follow. In particular you can write energy used = base metabolism + exercise. Base metabolism is assumed mostly fixed and you can pump up exercise.
But you can rewrite this trivially as
energy stored + energy used = energy in.
Suppose you eat 100 Cal. The body can choose (perhaps) any values of energy stored and energy used to make the equation work.
A body might choose to store no energy and burn all 100 Cal. Or it might choose to store 90 Cal and burn 10 Cal. It might choose to store -10 Cal and burn 110 Cal (burn stored fat). Any such choice of values is consistent with this basic equation of thermodynamics.
What might control which of those sets of variables in fact takes place in your body? The answer is insulin. What controls insulin? Carbs, and more over sugar and most of all fructose. Since sucrose (table sugar) is half glucose and half fructose, and high fructose corn syrup is also half and half the two really are indistinguishable. Problem with HFCS is simply that it is cheap and added to everything that comes out of a food factory.
Unfortunately insulin is so good at making fat, it will simply steal calories from a starving person to make more fat rather than build muscle or provide energy for work. So restricting calories or increasing exercise won't work if someone has too much insulin.
The dr in the first link goes through the biochemistry in some detail, and there are more bad things with fructose than driving up insulin, that drives heart disease, type 2 diabetes, etc.
So both these guys in the links do say that a Calorie is a Calorie as far as energy. But that is not nearly the whole story because different calories are metabolized differently, and thus trigger the body to use the energy in different ways.
One issue I have is that experts often sound like they know what they are talking about. The original experts saying reduce % of fat in your diet (which automatically if implicitly means increase carbs since you don't want protein to get too high) sounded good too. So what to do?
Seems clear that most issues with food come from processed food: too much salt, too much sugar, too little fiber, too many chemicals not found in nature. Just like being a 90-95 percentile investor is not rocket science - live below your means, broadly diversify investments, keep costs low, stick to your plan, it seems like being a 90-95 percentile eater is simple too: eat little if any factory made food, make as much as possible from ingredients as mother nature made them, don't load up on any one food (even if high fat low carbs is "right" or if low fat high carbs is "right" if you just eat a good balance of both you won't be too far off, sure "tilt away from the market portfolio" of food if you want, just don't go overboard because in 5 years we might decide our tilt was wrong!
) Get a fair amount of exercise of your choice. Then you at least have a good shot at the "Live long and prosper" thing.
Thanks for the links, very interesting. Will be interesting to see how the wind blow in the future.
We live a world with knowledge of the future markets has less than one significant figure. And people will still and always demand answers to three significant digits.