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The Body Type Nutrition Academy 2015
The Body type Nutrition Academy 2015
Sugar, Insulin, Energy Expenditure and you.
Not a day goes by in the nutritional
industry where a finger isn’t pointed or
blame laid squarely on a food, food
group or behaviour.
Learning outcomes
» Understand the concept of the calories in vs calories out
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Model and the basis for the counter arguments as to how
this might be oversimplification
Appreciate the ways in which athletes manipulate
carbohydrate for performance and recovery
Understand the arguments for and against high and low
carbohydrate diets
Appreciate the changes to metabolic rate in relation to
dietary choices
CICO
Calories in – Calories out
Thermodynamics
The law of conservation of energy states that
the total energy of an isolated system is
constant; energy can be transformed from
one form to another, but cannot be created
or destroyed.
Metabolic States
REE / TDEE and the ‘metabolic fire’
First, some definitions
» TDEE – Total daily energy expenditure
» Resting energy expenditure
People argue for or against fasting, juice diets,
high protein diets and in particular ketogenic
diets having a “metabolic advantage” are
referring to something we discussed last talk.
Calorie-for-calorie, can a person in a different
metabolic state, have a higher resting energy
expenditure.
Does a person in ketosis expend more energy
than a person not in ketosis?
LETS DO SCIENCE!
Ketogenic low-carbohydrate diets have no metabolic advantage over non ketogenic low-carbohydrate diets
Carol S Johnston, Sherrie L Tjonn, Pamela D Swan, Andrea White, Heather Hutchins, and Barry Sears
Thermodynamics Revisited
Can we change our energy requirements? Substrate efficiency? RMR?
» Energy requirements of the body fall into four
components:
» Resting energy expenditure (REE) or BMR (e.g.,
energy required to sustain basic cellular
function)
» Thermic effect of food (TEF) – the amount of
energy required to process and digest food
» Activity energy expenditure (AEE) – the
amount of energy expended by exercise and
non-exercise movement (NEPA and EPOC)
» The sum of all of these factors is referred to as
Total Daily Energy Expenditure (TDEE)
Effects of Dietary Composition on Energy Expenditure During
Weight-Loss Maintenance FREE
Cara B. Ebbeling, PhD; Janis F. Swain, MS, RD; Henry A.
Feldman, PhD; William W. Wong, PhD; David L. Hachey, PhD;
Erica Garcia-Lago, BA; David S. Ludwig, MD, PhD
Describing weight gain.
Calories in calories out is old hat – TDEE > Input is correct.
While it is mathematically true that someone who has gained
weight has consumed more energy than they have expended,
using CICO / Thermodynamics doesn’t help fully explain the
situation and is overly simplified and does not take into
account many other processes.
Application of Studies
The Sears study
Back to the studies
Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate
diets1,2,3
Carol S Johnston, Sherrie L Tjonn, Pamela D Swan, Andrea White, Heather Hutchins, and Barry Sears
Are there fat burning Foods?
Or are there “enhanced fat burning states” ?
Let’s Discuss this….
Low Carb for faster loss?
Bottom line:
» There is sufficient clinical evidence to suggest that
carbohydrate restriction may increase TEE in subjects, though
there is great variability across studies
» The bigger question is if ketosis does so to a greater extent
than would be expected/predicted based on just the further
reduction in carbohydrate content.
» In other words, is there something “special” about ketosis
that increases TEE beyond the dose effect of carbohydrate
removal?
The Biochemical basis of sports performance – Maughan/Gleeson 2002
The low carb advantage?
Why is anecdotal evidence so strong?
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Muscle Glycogen stores and hydration
Low intensity activity and failure to know how to train
Sedentary population and over-consumption
The mentality of simple rules and no-brainer bans
Weight loss composition over X weeks for faster initial weight-loss
in the uneducated
» Tactics employed by diet clubs
» Weight gain on high carb diets prior to loss?
LB Krupp, NG LaRocca, J Muir-Nash, AD Steinberg
The fatigue severity scale: application to patients with multiple sclerosis and systemic lupus erythematosus
Neurobiology of muscle fatigue – Roger M.Enoka et al, Dept of physiology and exercise and sports sciences, tuscon arizona
But Sugar is Evil?
The devil is in the dose.
Academy call #5 – Carbohydrates and Insulin
Academy call #6 – TDEE / Metabolic variation
Academy call #18 – Protein Intakes in athletic populations
Academy call #22 – Reverse dieting
Academy call #11 – I.F and Autophagy
What is The Body Type Nutrition
Academy:
» A 2 year multi-stage course on nutrition, performance, health, body composition
and supplement use
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Aims to take your nutrition knowledge to the next level
Will give you the ability to deal with ANY client
This webinar is an example of the practical academy (12 month)
there is also the Foundation Academy (pre practical Academy) and an Advanced
Academy (after the practical academy)
This Academy starts at 10am on April 1st, are you going to join us for a year of
incredible learning?
What are the benefits of The
BTN Academy:
» Taught via online webinars just like this one EVERY week
» Taught and supported by 7 expert coaches
» Access to a members area, so if you miss a call, all the videos, audio files and
handouts are stored for your learning convenience
» Access to a forum so you can discuss each weeks topic amongst yourselves
and with the coach teaching that subject
» Includes a course folder which is sent to you in the post - Access to our
members area giving you discounts off other courses, companies, and other
cool stuff
» Access to the Examine.com monthly research review to aid your learning and
keeping up with the scientific literature - Gest lectures from hormonal health
experts Nutri
Q&A
http://bodytypenutrition.co.uk/body-type-nutrition-academy/
At 10am, April 1st, an email will be sent to this waiting list with a link to sign
up, if you want to be part of the next BTN Academy, make sure your name is
on this list....