7

If this was a one-off, perhaps you don't need to do worry about it. However, if situations like these repeat themselves, it might be a good idea to simply observe, for a time, your eating habits and think about what might trigger these hunger attacks. (What follows are two observations of my own. They might or might not fit your sitation; please judge for ...


6

More and more studies are coming up showing that your protein/carb/fat ratio and total calories are really the only thing that separates that shredded look from the flabby. That does not negate the need for intelligent self experimentation to find what works for you and your body. Many anabolic diets work by manipulating the easiest hormone to manipulate: ...


6

There is a lot of misinformation and fear being spread about sodas of all kinds. Really, drinking diet soda should not have any effect on a low carb diet for most people. There are 0 calories diet soda. Diet soda is 99.8% water (Can't link to USDA reference site due to government shutdown) The main risks from diet soda are Tooth enamel decay Bone loss ...


5

For weight loss, you don't need ANY carbs before a run. The body has enough glycogen in the liver for a 20 mile run - an evolutionary survival mechanism that has allowed us to escape predators during times of Hunger for Millions of Years. Only when this supply of glycogen is depleted or reduced does the body turn to fat to replenish it. The common ...


5

Technically speaking, the energy used by the muscles is not glycogen, but the phosphate bonds in adenosine triphosphate (ATP). When energy is needed, one of the phosphate bonds is broken, resulting in an energy release and the creation of the subsequent adenosine diphosphate (ADP) and waste materials. This is one of the main reasons that creatine phosphate ...


5

Yes, it's a process called glycogenesis. Your larger issue is simply about calories. While your body can produce glycogen from spinach (as an example), there's only 105 calories in a pound of spinach. Spinach actually has some protein in it as well, and your body will use gluconeogenesis to convert some of that protein into glucose. So while from a pure ...


3

0% or 2% Fage Greek Yogurt. Grilled chicken. Steamed/baked veggies. Whey, water, and a blender bottle. Tuna fish, just you, the can, and the fork. There's really no easy way to have very low body fat. For me anyway, when I start getting near 10%, my willpower goes out the window. But I also don't care that much and 10-15% is fine for me. It's just not worth ...


3

The best way to determine if a carb source is going to be slow digesting or not is to look at the fiber content. Not all whole grains are particularly high in fiber. When looking at the list of foods you find recommended over and over again, most are relatively high fiber foods: Brown rice: 3.5g / cup Sweet potato: 4g / cup Pumpkin: 3g / cup Oatmeal: 4g / ...


3

When you take out the cyclic part, and talk about ketosis by itself, it can help understand what's going on. Ketosis happens in stages: Deplete the glycogen stores (usually takes 2-3 days). Until this happens, ketosis won't happen. This can be sped up by exercise. Retool the metabolism to use ketones (usually takes 2-4 weeks, 3 on average). Ketosis will ...


3

Qualified personal trainer here. Post-training, your body has depleted its glycogen stores. In order to replenish them, it must utilise a macronutrient; carbohydrates, proteins, and fats (absorbed in that order). Your body's metabolism receives a serious boost after intense weight-training, so macronutrients are absorbed as an accelerated level. Since the ...


3

What do you mean by carb deficit? There is no carb requirement level that you can be over or under. You can eat 80% carbs or 0% carbs and be fine. If your total intake of calories is less than your total calorie use, you will burn fat, even if you lie in bed all day. Wether you lose fat or muscle depends on your current amount of muscle, on your level of ...


3

If you will not be exercising again for 24 hrs., the rapid ingestion of carbohydrates to replace muscle glycogen storage is not quite as important as it would be if you were to exercise again within a shorter window of time. According to "The Role of Post-Exercise Nutrient Administration on Muscle Protein Synthesis and Glycogen Synthesis" in the Journal ...


3

Physics dictates that if the energy you take in is less than your 'energy out', you will lose weight. You can lose weight eating 100% french fries, as long as your energy expenditure is greater than the calories you consume. All foods have a 'thermic effect', including carbs. This said, it is very important to eat a balanced diet, this means a diet with ...


3

Jam, chocolate (candy), syrup, and sugar cereal (most) in significant daily quantities may ultimately increase your insulin resistance and thus risk of diabetes and other health conditions along with fat gain and greater difficulty losing it. Salami, Cheese, and Peanut-butter (most have lower sugar with beneficial nutrients) are the healthier choices here ...


3

I know that just drinking soda or juice is not a suitable way to get carbs since the lack of fiber will cause the sugar to be stored as fat. I'm not sure where that came from. Fiber can't be digested as easily as complex or simple carbs. That's usually why people subtract them from the total amount of carbs (though I don't do this. It just complicates ...


2

My answer is no. Take a protein shake first and wait until it leaves stomach (at least 1 hour). This way your protein will be absorbed within the "window of opportunity", which means it will be absorbed quicker and less % will go to waste/fat. If you eat snack before that, it will be in your stomach for at least 2 hours and it will reduce the absorption rate ...


2

Depends on which low-carb diet you ask. http://en.wikipedia.org/wiki/Low-carbohydrate_diet#Practices_and_theories Normal guidelines aim for 45-65% of calories from carbohydrates. http://www.livestrong.com/article/364372-what-is-the-usda-total-intake-for-carbohydrates-per-day/ Personally, I think you should just measure and see what works specifically for ...


2

For anyone who wants to follow this diet and has similar questions, here are the answers i found: Q1: When they say High fat intake, is it a specific type of fat: saturated / trans / polyunsaturated / mononunsaturated , or any of these in general? Answer: Although all fats are allowed, foods with healthy fat are preferred, and will ultimately keep you ...


2

The first 2 so called 'facts' you've listed I think you may find that with a little more research are not actually FACT. I really don't believe it matters when you eat. If 30 minutes before you go to bed is when you eat your last meal, then that's exactly when you eat. The whole 'no carbs before bed' thing is a bit of a myth based on everything I've read. ...


2

Unlike protein and fat, there are no specific requirements for your body with respect to carbs. This is why people are able to get away with ketogenic diets that cut out all carbs. That being said, carbs definitely serve a purpose, especially with regard to physical fitness, muscle growth, and sports. Carbs are the preferred fuel source for your body, and ...


2

Eating large volumes of food will increase the size of your stomach temporarily, one of the many things that affect hunger is stomach emptiness, which will be the state of your stomach after eating a lot the night before.


2

Carbo loading is generally recommended for endurance events - anything longer than 90 minutes at a moderate pace. In addition, carbo-loading typically has to be done several days in advance. It's possible to glean benefits from carbo-loading the day before, but only if you've been actively maintaining your glycogen stores by replenishing them after ...


2

From Iowa State University: A well-nourished adult can store approximately 500 grams or 2000 kcal of carbohydrates. Of this, approximately 400 grams are stored as muscle glycogen, 90-110 grams as liver glycogen, and 25 grams circulate in the blood as glucose. I don't think the weight is very relevant. Answering your question directly, the goal for ...


2

I'm in favor of low carbohydrates for two primary reasons: Ketosis is legimate, effective, and safe way to cut down on body fat. There are examples of native people who historically ate very little carbohydrates for generations. Most of the sinister cheap calories in a western diet come from carbohydrates. Even following a "low carbohydrate diet" still has ...


2

2010 ISSN Position Stand: • Individuals engaged in a general fitness program can typically meet needs by consuming a normal diet (45-55% CHO; 3-5 g/kg/day). • Athletes involved in moderate amounts of intense training (2-3 hrs/day, 5-6 times/week) typically need to consume 55-65% CHO (5-8 g/kg/day or 250 - 1,200 g/day for 50 - 150 kg athletes) in order to ...


2

Dr Peter Attia is an accomplished athlete who has remarkable athletic endurance accomplishments performed during nutritional ketosis (due to very low carbohydrate intake). His blog is well-researched and well written. I think you'll find his answer to your question is that carbs are not necessary for the type of activity you plan. My personal experience is ...


2

Let's make this clear and net. First of all you can also avoid eating just after a workout if you're not hungry ( it's relly common ); just wait an hour or two maybe and then eat, unless you have a second workout later on the same day. Your body is actually using the energy from pervious meals to replenish what you have used ( mostly in terms of glycogen ) ...


2

The health aspect of the question would get a better response in the Health.SE site. Is it a good idea for a workout? Pretty much every single "energy supplement" uses pure sugar as its base. They also typically include caffeine, b-vitamins, and other things, but the main active ingredient is the sugar. So it is widely used. Powerlifters will eat pure-...


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