Why We Get Fat

[OnceWasFat]

Here's one that flies in the face of common sense. Exercise DOES NOT help us lose or even maintain our weight -- at least according to the available research on the subject. It makes us healthier and probably happier, but also makes us hungrier. Thus, we eat more to meet our increased energy demand.

 

[dave 236]

If you exercise enough or with enough intensity to stay in a calorie deficit it does but if you exercise so you can eat more cheetos then no it wont. It will help maintain fat free mass at a deficit or at maintenance calories though.

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[dave 236]

Well let me qualify that last statement...weight bearing exercise will help preserve fat free mass.

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[Powermaster]

Here's one that flies in the face of common sense. Exercise DOES NOT help us lose or even maintain our weight -- at least according to the available research on the subject. It makes us healthier and probably happier, but also makes us hungrier. Thus, we eat more to meet our increased energy demand.

I would say that flies in the face of common belief more so than common sense.

 

[Big Smoothy]

I downloaded "why we get fat" a few moths ago, and have not read it. Because of this thread (thanks, 'oncewasfat') I am now downloading the audio book.

There will always be debate of whether it's caloric intake or the types of calories. I think there is truth in both - depending on the person. And, I've read and tried lots of this stuff an different programs, as have the members that have posted on this thread.

As for me (we are all individuals) high glycemic white rice bloats me big time. Does it cause me to gain weight? I have not checked the scales, and I avoid white rice and other high glycemic carbs (except for traveling where I am at, where white rice is thrown onto most dishes.

If I intake a protein diet with a lower amount of complex carbs I thin out, retain/gain muscle, and feel a hell of a lot better.

 

[svt2001]

I downloaded "why we get fat" a few moths ago, and have not read it. Because of this thread (thanks, 'oncewasfat') I am now downloading the audio book.

There will always be debate of whether it's caloric intake or the types of calories. I think there is truth in both - depending on the person. And, I've read and tried lots of this stuff an different programs, as have the members that have posted on this thread.

As for me (we are all individuals) high glycemic white rice bloats me big time. Does it cause me to gain weight? I have not checked the scales, and I avoid white rice and other high glycemic carbs (except for traveling where I am at, where white rice is thrown onto most dishes.

If I intake a protein diet with a lower amount of complex carbs I thin out, retain/gain muscle, and feel a hell of a lot better.

If you are short on time and don't want to read Why We Get Fat by Gary Taubes, you can watch the Fat Head movie by Tom Naughton.

Also, something that I experimented with is eating parboiled white rice at room temperature or cold. If I eat regular white rice warm, I immediately go into a coma. However, parboiled white rice at room temp or even better cold doesn't have this effect. I believe the starch becomes resistant at lower temps.

 

[Big Smoothy]

If you are short on time and don't want to read Why We Get Fat by Gary Taubes, you can watch the Fat Head movie by Tom Naughton.

Also, something that I experimented with is eating parboiled white rice at room temperature or cold. If I eat regular white rice warm, I immediately go into a coma. However, parboiled white rice at room temp or even better cold doesn't have this effect. I believe the starch becomes resistant at lower temps.

I will check out Fat Head. Thanks.

What does parboiled mean?

Yes, after white rice I can feel sleepy also. It is like a poison for me.

 

[svt2001]

I will check out Fat Head. Thanks.

What does parboiled mean?

Yes, after white rice I can feel sleepy also. It is like a poison for me.

Parboiled rice (also called converted rice) is rice that has been partially boiled in the husk. That's from wikipedia, here's the link, Parboiled rice - Wikipedia, the free encyclopedia

The most popular brand is Uncle Ben's. I just buy the cheap store brand kind, it's 2 pounds for $1.40. Parboiled white rice won't give you the same "carb coma" that regular white rice will. Parboiled rice has the same GI as brown rice.

 

[Big Smoothy]

Thanks svt.

 

[MuscleGauge1]

The number one reason people get fat is bc of carbs. They are the killer. If not used they turn into fat and that causes weight gain. This is very common in the American culture to load up on carbs and not exercise. Genetics play a role in weight gain but they aren't the entire reason people gain weight. Diet and nutrition play the biggest role in this.

 

[Big Smoothy]

The number one reason people get fat is bc of carbs. They are the killer. If not used they turn into fat and that causes weight gain. This is very common in the American culture to load up on carbs and not exercise. Genetics play a role in weight gain but they aren't the entire reason people gain weight. Diet and nutrition play the biggest role in this.

So true.

I know personal experienced when i reduce carbs and only intake complex low glycemic carb I lean out.

I just watched "Fat Head." Good doco, and the "lipid" hypoethesis was covered and I believe it was a sham and pretty ridiculous how politicians and even doctors jumped on board for decades to propel this idiocy.

I also will start listening to "why we get fat" on audio book tomorrow.

 

[Powermaster]

"Why we get fat" is the dumbed down version of "good calories bad calories" by the same author. Both good reads and explain why a calorie from one source isn't the same as a calorie from another as far as fat gain.

 

[Dale Mabry]

I've read the book as well as good calories bad calories. Taubes is off, there is a relationship between carbohydrates and obesity, but it's because most of the foods that people eat that are high in carbohydrate are processed and loaded with immunogenic proteins. This is also how insulin enters the picture and is how cholesterol levels go up. These foods cause an immune response which triggers the immune system to send out a signal that causes muscle and fat to become insulin resistant in order to spare glucose for the immune system. A different protein that is part of the same signal, called succinate, also tells the liver to secrete more blood glucose. This would have been advantageous thousands of years ago when gluconeogenesis was the predominant mechanism by which blood glucose levels were increased, but now that you don't need to hunt for your food and you can eat large amounts of carbohydrates, this system can cause some bad juju. Since lipoproteins are part of the immune system, they go up as well. Remove these foods and there is probably a minor, if any, relationship between carbohydrate and obesity. Blood lipids normally go to normal as well. That is not to say that high or low LDL is a bad thing, it's individual. Oxidized LDL is bad and an immune response will oxidize LDL and will cause plaque to accumulate if it is chronic in nature. None of this is to say that calories don't matter, they just matter more when the above happens.

 

[Big Smoothy]

I've read the book as well as good calories bad calories. Taubes is off, there is a relationship between carbohydrates and obesity, but it's because most of the foods that people eat that are high in carbohydrate are processed and loaded with immunogenic proteins. This is also how insulin enters the picture and is how cholesterol levels go up.

With immungenic proteins, are simple carbs loaded with them only? Or, are they in complex carbs as well?

These foods cause an immune response which triggers the immune system to send out a signal that causes muscle and fat to become insulin resistant in order to spare glucose for the immune system. A different protein that is part of the same signal, called succinate, also tells the liver to secrete more blood glucose. This would have been advantageous thousands of years ago when gluconeogenesis was the predominant mechanism by which blood glucose levels were increased, but now that you don't need to hunt for your food and you can eat large amounts of carbohydrates, this system can cause some bad juju.

Since lipoproteins are part of the immune system, they go up as well. Remove these foods and there is probably a minor, if any, relationship between carbohydrate and obesity. Blood lipids normally go to normal as well.

That is not to say that high or low LDL is a bad thing, it's individual. Oxidized LDL is bad and an immune response will oxidize LDL and will cause plaque to accumulate if it is chronic in nature. None of this is to say that calories don't matter, they just matter more when the above happens.

I assume you're stating that a restricted complex carb diet is the best option. Correct?

 

[Dale Mabry]

With immungenic proteins, are simple carbs loaded with them only? Or, are they in complex carbs as well?



I assume you're stating that a restricted complex carb diet is the best option. Correct?

Hey Smoothy. The immunogenic proteins are found in legumes and grains. Some are more immunogenic, some are less. Obviously everyone knows about gluten, but all grains and legumes have storage proteins called prolamines. Humans don't make sufficient levels of the enzyme that breaks these proteins down so they move through the GI tract undigested and can wreak havoc. Everyone knows what celiac disease is, but few understand how it works. Basically, gluten gets broken down to gliadin and glutenin, gliadin appears to be the worse of the two. In all humans, gliadin attaches to receptors of intestinal cells and causes the release of zonulin which dissolves tight junctions between the cells and let's shit(Literally) enter your bloodstream that shouldn't. In a normal person, this is on the time scale of milliseconds, in celiacs it's much longer. However, if all you eat is processed shit, you are getting mega doses of grains(Mostly wheat) and legumes(Primarily soy with some peanuts sprinkled in).

I don't think moderate dosages of these foods will cause major problems as long as you are getting a lot of veggies in to help repair the gut damage as well. Your gut bacteria ferment soluble fibers from veggies and the product is butyric acid, which heals the intestinal wall. If you are someone with blood glucose control issues or someone trying to get very lean, cut grains and legumes out of your diet and watch what happens. Legumes are less of an issue because they tend to be packaged with soluble fiber, but they don't really taste all that good anyway unless they are in processed foods and why cause the damage? As you get older your immune system becomes less efficient, and the dosage of these foods you eat will more than likely have to be reduced.

I don't really recommend a low carb diet, especially to people who lift. You can go low carb, but there is a bunch of other stuff you have to do and you have to keep your carbs low permanently which I don't want to do. You can carb cycle, but I'm not a big fan as increasing carb intake reduces your ability to make ketones which is your brain fuel on low carb days. You can work around this by taking MCT oil or using coconut oil. I get most of my carbs from white potatoes and other tubers, white rice, and low fructose fruit. Of the grains, rice is the least allergenic which is why it is one of the first you introduce to babies. White is better because a lot of the storage proteins are found in the husk, bran and germ which is stripped away. This also happens to be where all of the nutrient binders are as well.

I'm sure someone will pop in here and say grains and legumes are nutritious foods. They really aren't. Here is a talk from Mat Lalonde going over the nutrient densities of different types of food. Grains and legumes were the worst, and that's not including both's ability to bind nutrients in the gut, he assumes 100% bioavailability which actually gives these foods a higher score than they should have.

 

[theCaptn']

Dale - you don't eat sweet potato?

 

[dave 236]

Ill listen to Lalondes position on sweet potatoes and beans when he's more jerked than i am. In other words no time soon.

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[_LG_]

Ill listen to Lalondes position on sweet potatoes and beans when he's more jerked than i am. In other words no time soon.

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Being jacked and being healthy are all too often mutually exclusive. Its worth approaching your physique goals with health and longevity in mind.

 

[dave 236]

Yeah i was being very tongue in cheek. I do believe in evolution however and we can not live exactly the way our DNA was programmed a million years ago. We do know now how to prepare foods that our ancestors couldn't. The Paleo diet works by restricting simple carbs. The rest of it stopped mattering when people started eating things they could grow because we could settle in one place due to not having to avoid or out run T rex on a daily basis.

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[dave 236]

Feel free not to eat sweet potatoes or beans or cheese all you want. Im healthy horny and in better shape than most people on the planet and probably in the top 10% of folk my age group. If you feel that limiting yourself of ever enjoying a food just because it's not what a neanderthal would've had us necessary to good health then by all means go ahead. I'd rather find a happy median and not fret every bite i take. JMO.

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[Dale Mabry]

I eat sweet potatoes, as does Lalonde. It's not a matter of simple vs complex, that's an antiquated way of looking at carbs and food in general. You need to look at good as energy and building blocks for you, but also as to the effects on the colon and inhabitants of your colon, aka gut bacteria. Just eat unprocessed food, base carb intake on how often you utilize the glycolytic energy system. If you plan on lifting weights, you need carbs.

 

[Calves of Steel]

It's like the stone age over here with this calories in calories out crap. Ever try eating keto a month or two? It's nearly impossible to keep your weight on without nauseating amounts of food. Seriously, if you want to lose weight, lower your carbs. Your appetite will tank. Wanna gain weight? Lower fat and raise carbs. You'll be shocked at how fast your appetite comes back after every meal. And yes, skinny fat = fat.

 

[dave 236]

I eat sweet potatoes, as does Lalonde. It's not a matter of simple vs complex, that's an antiquated way of looking at carbs and food in general. You need to look at good as energy and building blocks for you, but also as to the effects on the colon and inhabitants of your colon, aka gut bacteria. Just eat unprocessed food, base carb intake on how often you utilize the glycolytic energy system. If you plan on lifting weights, you need carbs.

Yes, but most people eat far more processed simple carbs that they need. Antiquated as the term may be it serves the purposes here for discussion as nearly everyone understands those terms. The issues you raise about healthy flora of the gi tract are also very important. Many times just supplementing a probiotic enzyme mix will initiate fat loss. Truth is processed carbs are cheap and convenient and therefore a staple of most peoples diets. Its hard and expensive in comparison to eat quality food at every meal and there fore supplementing with protein shakes( which are both processed and cheap) can be a viable option and effective for losing fat. Everyone by now that cares to know understands that eating whole fresh foods is best but almost no one will maintain that commitment for long.

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[Dale Mabry]

Yes, but most people eat far more processed simple carbs that they need. Antiquated as the term may be it serves the purposes here for discussion as nearly everyone understands those terms. The issues you raise about healthy flora of the gi tract are also very important. Many times just supplementing a probiotic enzyme mix will initiate fat loss. Truth is processed carbs are cheap and convenient and therefore a staple of most peoples diets. Its hard and expensive in comparison to eat quality food at every meal and there fore supplementing with protein shakes( which are both processed and cheap) can be a viable option and effective for losing fat. Everyone by now that cares to know understands that eating whole fresh foods is best but almost no one will maintain that commitment for long.

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I'm working on 3 years. I think the problem most people have is that they define success as 100% commitment 100% of the time. In that instance I agree with you, no one will completely avoid processed foods. That shouldn't be your goal, your goal should be to eat as much fresh, whole, unprocessed food as possible. Even if you only stick to that 80-90% of the time most people will get where they want to be.

 

[dave 236]

3 yrs is definitely an accomplishment. Its more than I or most anyone else will ever do. I am in the 75-80% group. Mainly fresh unprocessed foods now days but i throw in cheat days and a beer or two once in a while but im sooo much better and healthier than i was before. Once again i wasn't arguing your point only stating that for someone who's overweight and needs to drop pounds then the best diet ( at least to begin with ) is usu the one they will stick to. Once they get over the sugar/ carb cravings and feel better its easier to move into removing other problem foods.


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[morgan123]

Hi Guys!!
We Get fat because we don't think when we are eating food either it is fatty and high protein diet or not.Like Beef, fish,cheese,nuts. These all are the sources of fat.Avoid high protein diet eat fresh vegetables and fruits which contain minerals,vitamins,iron that are really good our health.Exercise regularly to reduce fatness.

 

[dave 236]

Hi Guys!!
We Get fat because we don't think when we are eating food either it is fatty and high protein diet or not.Like Beef, fish,cheese,nuts. These all are the sources of fat.Avoid high protein diet eat fresh vegetables and fruits which contain minerals,vitamins,iron that are really good our health.Exercise regularly to reduce fatness.

Im sorry but your premise is off base as far as what cause people to get or stay fat. Ive seen plenty of fat vegatarians and lots of lean proponents of paleo type diets based mainly on consumption of protein and fats. You really cannot make a generalized statement like that and say " this is why people get fat" there are many variables to consider. If you mean to say the type if diet you suggest will lead to a lower body mass in general then that's a different story but you will not have very much lean body mass.

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[Dale Mabry]

Most people looking to lose some weight probably should increase fat a bit, drop carbs a bit, and stick around the same protein intake. Keep in mind most animals eat to their protein need anyway. The easiest way to do that is remove processed foods. However, if you're asking me what the healthiest diet is I would probably keep protein to between 100-150g/day. Basically, just eat a serving of meat every meal and you are getting enough. Not saying you can't be lean and healthy slightly off of these recommendations, we are pretty flexible metabolically. From an avoiding cancer and heart disease standpoint I wouldn't try to overdose protein for long periods of time.

Next week I'm gonna begin working out an all natural foods diet that gives 100% of the RDA for all of the essential vitamins and minerals. I've had too many people who have no idea what they are talking about tell me it's impossible to do without grains and legumes.

 

[dave 236]

^^^ im sure you already know you can. I look forward to seeing it.( Not being a smartass at all) i like more protein than you advocate but i respect your knowledge enough that i will pay attention and try anything reasonable.

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[morgan123]

Hi Guys!!
We Get fat because we don't think when we are eating food either it is fatty and high protein diet or not.Like Beef, fish,cheese,nuts. These all are the sources of fat.Avoid high protein diet eat fresh vegetables and fruits which contain minerals,vitamins,iron that are really good our health.Exercise regularly to reduce fatness.

For more tips to reduce fatness click here..
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