Dieettaaminen - asiat, joilla EI ole merkitystä

[Pulla]

Mun mielipide on se, että ilman muuta ihmiset ovat yksilöitä. Jos mielenkiintoa ja motivaatiota riittää niin sitten kannattaa lähteä hakemaan sitä itselle sopivinta ruokavaliota ja soveltaa sitä tarpeen (harrastusten, tavoitteiden, metabolian yms) mukaan. Perusasiat (jotka ovat tämänkin ketjun pointti) riittävät kuitenkin useimmille ihmisille. Kaikenlainen hysteria vituttaa niin rasvojen kuin hiilareidenkin suhteen.

Seuraava Alan Aragonin sitaatti kiteyttää kaiken:


Tässä kultaisella keskitiellä on hemmetin mukava seistä

Juu, näin olen itsekin ymmärtänyt. Entä onko Alan Aragon hullu? Voiko hänen sanaa ottaa todesta? Täällä todetaan milloin kukakin hulluksi/kajahtaneeksi/omanlehmänojassaomistajaksi niin kenen sanaan voi enää luottaa. Vai onko niin että jos tarpeeksi kyselee niin kaikki ovat hulluja?

 

[Super-Man]

Yleensä nämä, jotka leimaavat kaikki hulluiksi, ovat niitä, jotka "ratkovat" tieteelliset debaatit netissä ja pysyvät visusti ulkona tieteellisistä foorumeista. Aragon kuuluu myös tähän jengiin, mutta tuossa lainauksessa puhuu ihan asiaa. Monilla VHH-fanaatikoilla on mennyt ihan överiksi..

 

[Paletaani]

Juu, näin olen itsekin ymmärtänyt. Entä onko Alan Aragon hullu? Voiko hänen sanaa ottaa todesta? Täällä todetaan milloin kukakin hulluksi/kajahtaneeksi/omanlehmänojassaomistajaksi niin kenen sanaan voi enää luottaa. Vai onko niin että jos tarpeeksi kyselee niin kaikki ovat hulluja?

Voihan se olla mutta ainakin tuo minun lainaamani pätkä on helvetin hyvin sanottu, vaikka se olisi keneltä peräisin :D Toisaalta oma mielipiteeni hänestä on että kyllä Aragon on ainakin sieltä vähiten hulluimmasta päästä. Hänellä on poikkeuksellisen paljon kriittistä silmää joka suuntaan.

 

[Super-Man]

No entäpä sitten se kaloriasia? Onko kaloreiden laskeminen täysin turhaa vai voisiko olla niin että niiden avulla saa varsin pätevän viitekehyksen, jonka mukaan kehonpainoa voi säädellä?

Minun mielestä se on melko turhaa. Parempi keskittyä sellaisen ruokavalion rakentamiseen, joka pitää hyvin kylläisenä ja insuliinitasot suht tasaisena ilman pomppuja (paitsi ehkä heti kovan treenin jälkeen). Jos joku on eri mieltä niin siinäkä olkoon. Ei kiinnosta pätkääkään

 

[Super-Man]

Ysikypä veti näemmä hatusta maapähkinöiden imeytymistä koskevat prosentit. Tästäkin puhutaan kokotekstissä mutta se ei voi yksistään selittää eroa.

Int J Obes (Lond). 2008 Feb;32(2):322-8. Epub 2007 Oct 2.

Peanut digestion and energy balance.
Traoret CJ, Lokko P, Cruz AC, Oliveira CG, Costa NM, Bressan J, Alfenas RC, Mattes RD.

Department of Foods and Nutrition, Purdue University, West Lafayette, IN 47907-2059, USA.

Abstract
OBJECTIVE: To explore the effects of peanut consumption on fecal energy excretion with a balanced, non-vegetarian diet. DESIGN: Four arm parallel group design (that is, whole peanut (P), peanut butter (PB), peanut oil (PO) or peanut flour (PF) consumption) with one crossover (control and intervention). SUBJECTS: In total 63 healthy men and women from Ghana, Brazil and USA (N=15-16 per group) with an average body mass index of 21.8 kg m(-2). MEASUREMENTS: Percent fat of fecal wet weight daily energy excretion during the control and the treatment periods. RESULTS: Compared to control, the percentage of fat in the feces increased significantly for the P group (5.22+/-0.29%) relative to the other three groups ((PO=3.07+/-0.36%, PB=3.11+/-0.31% (P=0.001), and PF=3.75+/-0.40% (P=0.019)). The same findings held for kJ g(-1) of feces excreted. During the P supplementation period, the energy excretion was 21.4+/-1.0 kJ g(-1) versus 18.7+/-1.0 kJ g(-1) for PO (P=0.034), 18.8+/-0.7 kJ g(-1) for PB (P=0.042) and 18.5+/-0.8 kJ g(-1) for PF (P=0.028). CONCLUSION: Fecal fat and energy loss is greater with consumption of whole peanuts compared to peanut butter, oil or flour. This may contribute to the less than predicted change of body weight observed with peanut consumption. There were no cultural differences.

PMID: 17912269 [PubMed - indexed for MEDLINE]

 

[Paletaani]

Minun mielestä se on melko turhaa. Parempi keskittyä sellaisen ruokavalion rakentamiseen, joka pitää hyvin kylläisenä ja insuliinitasot suht tasaisena ilman pomppuja (paitsi ehkä heti kovan treenin jälkeen). Jos joku on eri mieltä niin siinäkä olkoon. Ei kiinnosta pätkääkään

Olen samaa mieltä jos tavoitteena on pitää sama paino ilman sen kummempia tavoitteita. Mutta eihän tuokaan romuta kaloriteoriaa? Jos paino pysyy samana niin tuskin se energiansaanti on kovin paljoa yli tai ali kulutuksen.

 

[ysikymppinen]

Et sitten ymmärrä sinäkään. Mutta olet hyväsä joukossa, kun maailman tunnetuin lihavuustutkija Bray luulee, että ihmisen elimistön on termodynaamisesti suljettu järjestelmä. Todellisuudessa kaikki elvät organismit ovat termodynaamisesti avoimia järjestelmiä.

Jännää, että metabolic ward-tutkimukset tukevat häntä. Jännää, että yksikään tutkimuse ei ole huomannut vhh:lle metabolista etua.

Hanki artikkeli käteen ja palaa sitten asiaan. Olet tässäkin ketjussa jo useampaan kertaa siteerannut päin seiniä artikkeleita, kun et ole kokotekstejä lukenut tai sitten et ole ymmärtnyt lukemaasi

Sinä yritit esittää väitteitä, joten sinun pitäisi myös tukea niitä.

Sinä voit siis varmaan kertoa, mitä näissä tutkimuksissa oikeasti sitten sanotaan.

Diabetes. 2009 Dec;58(12):2741-8. Epub 2009 Aug 31.
Low-fat versus low-carbohydrate weight reduction diets: effects on weight loss, insulin resistance, and cardiovascular risk: a randomized control trial.

Bradley U, Spence M, Courtney CH, McKinley MC, Ennis CN, McCance DR, McEneny J, Bell PM, Young IS, Hunter SJ.

Regional Centre for Endocrinology and Diabetes, Royal Victoria Hospital, Belfast, U.K.
Abstract

OBJECTIVE: Low-fat hypocaloric diets reduce insulin resistance and prevent type 2 diabetes in those at risk. Low-carbohydrate, high-fat diets are advocated as an alternative, but reciprocal increases in dietary fat may have detrimental effects on insulin resistance and offset the benefits of weight reduction. RESEARCH DESIGN AND METHODS: We investigated a low-fat (20% fat, 60% carbohydrate) versus a low-carbohydrate (60% fat, 20% carbohydrate) weight reduction diet in 24 overweight/obese subjects ([mean +/- SD] BMI 33.6 +/- 3.7 kg/m(2), aged 39 +/- 10 years) in an 8-week randomized controlled trial. All food was weighed and distributed, and intake was calculated to produce a 500 kcal/day energy deficit. Insulin action was assessed by the euglycemic clamp and insulin secretion by meal tolerance test. Body composition, adipokine levels, and vascular compliance by pulse-wave analysis were also measured. RESULTS: Significant weight loss occurred in both groups (P < 0.01), with no difference between groups (P = 0.40). Peripheral glucose uptake increased, but there was no difference between groups (P = 0.28), and suppression of endogenous glucose production was also similar between groups. Meal tolerance-related insulin secretion decreased with weight loss with no difference between groups (P = 0.71). The change in overall systemic arterial stiffness was, however, significantly different between diets (P = 0.04); this reflected a significant decrease in augmentation index following the low-fat diet, compared with a nonsignificant increase within the low-carbohydrate group. CONCLUSIONS: This study demonstrates comparable effects on insulin resistance of low-fat and low-carbohydrate diets independent of macronutrient content. The difference in augmentation index may imply a negative effect of low-carbohydrate diets on vascular risk.

Title: Cognitive effects of ketogenic weight-reducing diets.
Author: Wing, R R : Vazquez, J A : Ryan, C M
Citation: Int-J-Obes-Relat-Metab-Disord. 1995 Nov; 19(11): 811-6
Abstract: OBJECTIVE: To determine whether ketogenic weight reducing diets have adverse effects on cognitive performance. SUBJECTS: 21 overweight women (mean BMI = 41 kg/m2). DESIGN: Randomized double-blinded study. METHOD: Subjects were randomized to ketogenic or nonketogenic liquid formula very low energy diets, that were comparable in energy and in protein content. Subjects remained on the diet for 28 days and were reevaluated periodically with brief measures of cognitive performance assessing attention and mental flexibility. RESULTS: Weight losses were comparable on the two diets (Mean = 8.1 kg). Performance on attention tasks did not differ as a function of the diet. However, performance on the trail making task, a neuropsychological test that requires higher order mental processing and flexibility, was adversely affected by the ketogenic diet. The worsening in performance was observed primarily between baseline and week one of the ketogenic diet. CONCLUSIONS: Further research is needed to confirm this finding and to determine whether ketogenic diets negatively affect other complex mental tasks, such as problem solving.

Effect of diet composition on metabolic adaptations to hypocaloric nutrition: comparison of high carbohydrate and high fat isocaloric diets

SB Lewis, JD Wallin, JP Kane and JE Gerich

The metabolic consequences of two hypocaloric diets were assessed in 10 obese men. The study, performed on a metabolic ward, compared the response of these men to two cholesterol-free liquid formula diets of differing composition (10 kcal/kg per day, 70% carbohydrate, 20% protein, 10% fat versus 70% fat, 20% protein, 10% carbohydrate) but identical in calories. These were administered for 14 days in a random order and each diet was preceded by a 7-day control weight maintenance diet (30 kcal/kg per day, 40% carbohydrate, 20% protein, 40% fat). The low calorie diets were well tolerated by the men and effected similar losses of nonaqueous body weight. Fasting glucose and insulin decreased significantly in these men after they ingested either weight loss diet for 14 days, but the change in each parameter was greater for high fat as compared to high carbohydrate (15% versus 7% and 67% versus 35%, respectively, P less than 0.01). In contrast, fasting glucagon concentration decreased in these subjects to a greater extent in response to the high carbohydrate diet (35% versus 16%, P less than 0.01). This adaptive response thus resulted in a 50% fall in insulin:glucagon molar ratio for high fat and no change for high carbohydrate weight loss. Despite these hormonal alterations no change in glucose tolerance was observed. Fasting serum triglyceride and cholesterol levels declined in these subjects to a greater extent following the high fat compared to the high carbohydrate regimen (45% versus 28%, P less than 0.01 and 8% versus 3%, not significant, respectively). These changes reflected decrements in very low density lipoproteins alone. Despite similar increments in free fatty acid levels, (350% versus 270%, not significant) serum ketone body (beta- hydroxybutyrate and acetoacetate) concentrations increased 7-fold on the high fat diet compared to the high carbohydrate diet, P less than 0.001. The hyperketonemia of these men in response to the high fat, low calorie diet suggested the occurrence of a shift in hepatic free fatty acid metabolism toward ketogenesis rather than triglyceride synthesis. The associated decrease in the insulin: glucagon molar ratio raised the question of a possible role for these hormones in the adaptation.

Am J Clin Nutr. 1996 Feb;63(2):174-8.
Similar weight loss with low- or high-carbohydrate diets.

Golay A, Allaz AF, Morel Y, de Tonnac N, Tankova S, Reaven G.

Department of Medicine, Geneva University Hospital, Switzerland.

Comment in:
Am J Clin Nutr. 1996 Nov;64(5):823-5.

Abstract

The goal of this study was to evaluate the effect of diets that were equally low in energy but widely different in relative amounts of fat and carbohydrate on body weight during a 6-wk period of hospitalization. Consequently, 43 adult, obese persons were randomly assigned to receive diets containing 4.2 MJ/d (1000 kcal/d) composed of either 32% protein, 15% carbohydrate, and 53% fat, or 29% protein, 45% carbohydrate, and 26% fat. There was no significant difference in the amount of weight loss in response to diets containing either 15% (8.9 +/- 0.6 kg) or 45% (7.5 +/- 0.5 kg) carbohydrate. Furthermore, significant decreases in total body fat and waist-to-hip circumference were seen in both groups, and the magnitude of the changes did not vary as a function of diet composition. Fasting plasma glucose, insulin, cholesterol, and triacylglycerol concentrations decreased significantly in patients eating low-energy diets that contained 15% carbohydrate, but neither plasma insulin nor triacylglycerol concentrations fell significantly in response to the higher-carbohydrate diet. The results of this study showed that it was energy intake, not nutrient composition, that determined weight loss in response to low-energy diets over a short time period

Int J Obes Relat Metab Disord. 1996 Dec;20(12):1067-72.
Weight-loss with low or high carbohydrate diet?

Golay A, Eigenheer C, Morel Y, Kujawski P, Lehmann T, de Tonnac N.

Department of Internal Medicine, University Hospital Geneva.
Abstract

OBJECTIVE: With obesity being recognized as an important cardiovascular risk factor, it is important to determine the optimal hypocaloric diet for decreasing that risk. The goal of this study was to compare the effects of two hypocaloric diets of similar caloric value, but differing in carbohydrate content (25% and 45%). SUBJECTS: Sixty-eight out-patients were followed for 12 w. DESIGN: The patients were assigned to one of two groups that received either a low (25% CHO, n = 31) or a high (45% CHO, n = 37) carbohydrate hypocaloric diet (5.0 MJ/d, 1200 Kcal/d). RESULTS: After 12 w, the mean weight loss was similar and did not differ significantly between the two groups: 10.2 +/- 0.7 kg (25% CHO) and 8.6 +/- 0.8 kg (45% CHO). Furthermore, loss of adipose tissue was similar, 8.1 +/- 0.5 kg (25% CHO) and 7.1 +/- 0.7 kg (45% CHO). Despite a high protein intake (1.4 g/kg/ideal body weight) there was loss of lean body mass: 2.2 +/- 0.4 kg (25% CHO) and 1.4 +/- 0.3 kg (45% CHO). The waist/hip ratio diminished significantly (P < 0.001) and identically in both groups. The fasting blood glucose (even though normal, along with cholesterol and triglyceride concentrations, were significantly decreased after weight loss. The fasting blood insulin which was mildly elevated before weight loss decreased more markedly with the 25% CHO diet compared to the 45% CHO diet (P < 0.003). The glucose/insulin ratio improved significantly (P < 0.05) after weight loss with both diets (0.17 +/- 0.04 mmol/mU (25% CHO) vs 0.10 +/- 0.03 mmol/mU (45% CHO). CONCLUSIONS: Neither diet offered a significant advantage when comparing weight loss or other, metabolic parameters over a 12 w period. However, considering the greater improvement of fasting blood insulin, the glucose/insulin ratio and blood triglyceride, the low carbohydrate diet (25%) could be more favourable in the long-term. The improvement of fasting blood insulin could be explained by the differences in monounsaturated fat composition in the low carbohydrate diet.

Obes Res. 2004 Nov;12 Suppl 2:130S-40S.
A randomized trial comparing low-fat and low-carbohydrate diets matched for energy and protein.

Segal-Isaacson CJ, Johnson S, Tomuta V, Cowell B, Stein DT.

Department of Epidemiology and Population Health, Albert Einstein College of Medicine, Bronx, NY 10461, USA. isaacson@aecom.yu.edu
Abstract

Several recent studies have found greater weight loss at 6 months among participants on a very-low-carbohydrate (VLC) weight-loss diet compared with a low-fat (LF) weight-loss diet. Because most of these studies were not matched for calories, it is not clear whether these results are caused by decreased energy intake or increased energy expenditure. It is hypothesized that several energy-consuming metabolic pathways are up-regulated during a VLC diet, leading to increased energy expenditure. The focus of this study was to investigate whether, when protein and energy are held constant, there is a significant difference in fat and weight loss when fat and carbohydrate are dramatically varied in the diet. The preliminary results presented in this paper are for the first four of six postmenopausal overweight or obese participants who followed, in random order, both a VLC and an LF diet for 6 weeks. Other outcome measures were serum lipids, glucose, and insulin, as well as dietary compliance and side effects. Our results showed no significant weight loss, lipid, serum insulin, or glucose differences between the two diets. Lipids were dramatically reduced on both diets, with a trend for greater triglyceride reduction on the VLC diet. Glucose levels were also reduced on both diets, with a trend for insulin reduction on the VLC diet. Compliance was excellent with both diets, and side effects were mild, although participants reported more food cravings and bad breath on the VLC diet and more burping and flatulence on the LF diet

Am J Clin Nutr. 2006 May;83(5):1055-61.
Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets.

Johnston CS, Tjonn SL, Swan PD, White A, Hutchins H, Sears B.

Department of Nutrition, Arizona State University, Mesa, AZ 85212, USA. carol.johnston@asu.edu

Comment in:
Am J Clin Nutr. 2007 Jan;85(1):238-9; author reply 239-40.

Abstract

BACKGROUND: Low-carbohydrate diets may promote greater weight loss than does the conventional low-fat, high-carbohydrate diet. OBJECTIVE: We compared weight loss and biomarker change in adults adhering to a ketogenic low-carbohydrate (KLC) diet or a nonketogenic low-carbohydrate (NLC) diet. DESIGN: Twenty adults [body mass index (in kg/m(2)): 34.4 +/- 1.0] were randomly assigned to the KLC (60% of energy as fat, beginning with approximately 5% of energy as carbohydrate) or NLC (30% of energy as fat; approximately 40% of energy as carbohydrate) diet. During the 6-wk trial, participants were sedentary, and 24-h intakes were strictly controlled. RESULTS: Mean (+/-SE) weight losses (6.3 +/- 0.6 and 7.2 +/- 0.8 kg in KLC and NLC dieters, respectively; P = 0.324) and fat losses (3.4 and 5.5 kg in KLC and NLC dieters, respectively; P = 0.111) did not differ significantly by group after 6 wk. Blood beta-hydroxybutyrate in the KLC dieters was 3.6 times that in the NLC dieters at week 2 (P = 0.018), and LDL cholesterol was directly correlated with blood beta-hydroxybutyrate (r = 0.297, P = 0.025). Overall, insulin sensitivity and resting energy expenditure increased and serum gamma-glutamyltransferase concentrations decreased in both diet groups during the 6-wk trial (P < 0.05). However, inflammatory risk (arachidonic acid:eicosapentaenoic acid ratios in plasma phospholipids) and perceptions of vigor were more adversely affected by the KLC than by the NLC diet. CONCLUSIONS: KLC and NLC diets were equally effective in reducing body weight and insulin resistance, but the KLC diet was associated with several adverse metabolic and emotional effects. The use of ketogenic diets for weight loss is not warranted.

Am J Clin Nutr. 1992 Feb;55(2):350-5.
Energy intake required to maintain body weight is not affected by wide variation in diet composition.

Leibel RL, Hirsch J, Appel BE, Checani GC.

Laboratory of Human Behavior and Metabolism, Rockefeller University, New York, NY 10021.
Abstract

Diets rich in fat may promote obesity by leading to a greater deposition of adipose-tissue triglycerides than do isoenergetic diets with less fat. This possibility was examined by a retrospective analysis of the energy needs of 16 human subjects (13 adults, 3 children) fed liquid diets of precisely known composition with widely varied fat content, for 15-56 d (33 +/- 2 d, mean +/- SE). Subjects lived in a metabolic ward and received fluid formulas with different fat and carbohydrate content, physical activity was kept constant, and precise data were available on energy intake and daily body weight. Isoenergetic formulas contained various percentages of carbohydrate as cerelose (low, 15%; intermediate, 40% or 45%; high, 75%, 80%, or 85%), a constant 15% of energy as protein (as milk protein), and the balance of energy as fat (as corn oil). Even with extreme changes in the fat-carbohydrate ratio (fat energy varied from 0% to 70% of total intake), there was no detectable evidence of significant variation in energy need as a function of percentage fat

Ja tietenkin osaat selittää tulokset myös näistä.

Fat, carbohydrate, salt, and weight loss
Protein sparing during treatment of obesity: ketogenic versus nonketogenic very low calorie diet
Composition of weight lost during short-term weight reduction. Metabolic responses of obese subjects to starvation and low-calorie ketogenic and nonketogenic diets

Lisääkin löytyy, mutta ei nyt jaksa postailla enempää.

 

[Punttinen]

Mites muuten kun puhutaan tuosta, että pähkinöistä imeytyy esim. vaikka 60%. Ilmoitetaanko kuitenkin pähkinöiden kalorimäärä kokonaiskaloreissa, ei siis pelkästään "imeytyvissä"? Jos jollain toisella, otetaan nyt esimerkiksi se karkki, on "kalorien imeytymisaste" 90%, niin eihän nuo "syödyt kalorit" molemmista ruoka-aineista ole missään nimessä vertailukelpoisia?

 

[Super-Man]

Ysikypä joko esittää tyhmää tai sitten muuten vaan on pihalla. Ignoroin hänen jorinansa jatkossa.

 

[Super-Man]

Esim tässä ei edes tutkittu erilaisia dieettjä vaan tutkijat yhdistelivät erikoisella tavalla eri lähteiden dataa..

Am J Clin Nutr. 1992 Feb;55(2):350-5.
Energy intake required to maintain body weight is not affected by wide variation in diet composition.

Leibel RL, Hirsch J, Appel BE, Checani GC.

Laboratory of Human Behavior and Metabolism, Rockefeller University, New York, NY 10021.
Abstract

Diets rich in fat may promote obesity by leading to a greater deposition of adipose-tissue triglycerides than do isoenergetic diets with less fat. This possibility was examined by a retrospective analysis of the energy needs of 16 human subjects (13 adults, 3 children) fed liquid diets of precisely known composition with widely varied fat content, for 15-56 d (33 +/- 2 d, mean +/- SE). Subjects lived in a metabolic ward and received fluid formulas with different fat and carbohydrate content, physical activity was kept constant, and precise data were available on energy intake and daily body weight. Isoenergetic formulas contained various percentages of carbohydrate as cerelose (low, 15%; intermediate, 40% or 45%; high, 75%, 80%, or 85%), a constant 15% of energy as protein (as milk protein), and the balance of energy as fat (as corn oil). Even with extreme changes in the fat-carbohydrate ratio (fat energy varied from 0% to 70% of total intake), there was no detectable evidence of significant variation in energy need as a function of percentage fat

 

[Super-Man]

Mites muuten kun puhutaan tuosta, että pähkinöistä imeytyy esim. vaikka 60%. Ilmoitetaanko kuitenkin pähkinöiden kalorimäärä kokonaiskaloreissa, ei siis pelkästään "imeytyvissä"? Jos jollain toisella, otetaan nyt esimerkiksi se karkki, on "kalorien imeytymisaste" 90%, niin eihän nuo "syödyt kalorit" molemmista ruoka-aineista ole missään nimessä vertailukelpoisia?

Käsittääkseni aina kokonaiskalorit.

 

[dinho]

Ysikypä joko esittää tyhmää tai sitten muuten vaan on pihalla. Ignoroin hänen jorinansa jatkossa.

Jossain vaiheessa tää sun trollaaminen menee yli.

 

[ysikymppinen]

Ysikymppinen kohtuu pihalla.. tuliko se glykogeeni vyötäröön? Heh heh.. pitäisi hieman tajuta näistä asioista ennen kuin rupeaa maallikkosaarnaajaksi.

Pointti oli tuo nesteen kerääntyminen.

Minun mielestä se on melko turhaa. Parempi keskittyä sellaisen ruokavalion rakentamiseen, joka pitää hyvin kylläisenä ja insuliinitasot suht tasaisena ilman pomppuja (paitsi ehkä heti kovan treenin jälkeen). Jos joku on eri mieltä niin siinäkä olkoon. Ei kiinnosta pätkääkään

Kovan treenin jälkeenkään ei tarvita insuliinia, kiitos GLUT 4:n. Ellei sitten paukuta menemään useampaa kovaa treeniä päivässä, mutta sitä harva täällä tekee.

Ysikypä veti näemmä hatusta maapähkinöiden imeytymistä koskevat prosentit.

No jaa. Mutta enpä vieläkään tiedä, miten tarkkaan koehenkilöitä oli kontrolloitu.

J Nutr. 2008 Sep;138(9):1741S-1745S.
Impact of peanuts and tree nuts on body weight and healthy weight loss in adults.

Mattes RD, Kris-Etherton PM, Foster GD.

Department of Foods and Nutrition, Purdue University, West Lafayette, IN 47907-2059, USA. mattes@purdue.edu
Abstract

Nuts (ground and tree) are rich sources of multiple nutrients and their consumption is associated with health benefits, including reduced cardiovascular disease risk. This has prompted recommendations to increase their consumption. However, they are also high in fat (albeit largely unsaturated) and are energy dense. The associations between these properties, positive energy balance, and body weight raise questions about such recommendations. This issue is addressed through a review of the literature pertaining to the association between nut consumption and energy balance. Epidemiological studies document an inverse association between the frequency of nut consumption and BMI. Clinical trials reveal little or no weight change with inclusion of various types of nuts in the diet over 1-6 mo. Mechanistic studies indicate this is largely attributable to the high satiety property of nuts, leading to compensatory responses that account for 65-75% of the energy they provide. Limited data suggest chronic consumption is associated with elevated resting energy expenditure resulting in dissipation of another portion of the energy they provide. Additionally, due to poor bioaccessibility, there is limited efficiency of energy absorption from nuts. Collectively, these mechanisms offset much of the energy provided by nuts. The few trials contrasting weight loss through regimens that include or exclude nuts indicate improved compliance and greater weight loss when nuts are permitted. This consistent literature suggests nuts may be included in the diet, in moderation, to enhance palatability and nutrient quality without posing a threat for weight gain.

Asia Pac J Clin Nutr. 2010;19(1):137-41.
Nuts and healthy body weight maintenance mechanisms.

Mattes RD, Dreher ML.

Purdue University, Department of Foods and Nutrition, 700 W State St., W. Lafayette, IN 47907-2059, USA. mattes@purdue.edu
Abstract

Nuts are rich sources of multiple nutrients and phytochemicals associated with health benefits, including reduced cardiovascular disease risk. This has prompted recommendations to increase their consumption. However, they are also high in fat and are energy dense. The associations between these properties, positive energy balance and body weight raise questions about such recommendations. Numerous epidemiological and clinical studies show that nuts are not associated with weight gain. Mechanistic studies indicate this is largely attributable to the high satiety and low metabolizable energy (poor bioaccessibility leading to inefficient energy absorption) properties of nuts. Compensatory dietary responses account for 55-75% of the energy provided by nuts. Limited data suggest that routine nut consumption is associated with elevated resting energy expenditure and the thermogenic effect of feeding, resulting in dissipation of another portion of the energy they provide. Additionally, trials contrasting weight loss through regimens that include or exclude nuts indicate improved compliance and greater weight loss when nuts are permitted. Nuts may be included in the diet, in moderation, to enhance palatability, nutrient quality, and chronic disease risk reduction without compromising weight loss or maintenance.

 

[Super-Man]

Olti ymmärtänyt nuo prosentit väärin.

 

[Super-Man]

Ennen kuin rupeat jorisemaan glykogeenin varastoitumisesta niin katso nyt hyvä mies kuinka paljon niitä karkkeja syötiin ja yritä myös ymmärtää, ettei se glykogeeni yhtäkkiä kasaannu vyötäröön.

 

[Super-Man]

Kovan treenin jälkeenkään ei tarvita insuliinia, kiitos GLUT 4:n. .

Eli insuliinin ainoa tehtävä on tehostaa solujen glukoosin ottoa? Ei vittu.. nyt riitti. Ei viitsi harrastelijan kanssa kiistellä kun pitää ihan alkeista lähtä liikenteeseen.. cya!

 

[hookoo]

Mites muuten kun puhutaan tuosta, että pähkinöistä imeytyy esim. vaikka 60%. Ilmoitetaanko kuitenkin pähkinöiden kalorimäärä kokonaiskaloreissa, ei siis pelkästään "imeytyvissä"? Jos jollain toisella, otetaan nyt esimerkiksi se karkki, on "kalorien imeytymisaste" 90%, niin eihän nuo "syödyt kalorit" molemmista ruoka-aineista ole missään nimessä vertailukelpoisia?

Tää on juttu mitä olen monesti pohtinut. Myydään proteiinipatukoita joissa on imeytyvää hiilaria x g kun taas kalorien perusteella hiilaria on selkeästi enemmän.

 

[hookoo]

Kovan treenin jälkeenkään ei tarvita insuliinia, kiitos GLUT 4:n. Ellei sitten paukuta menemään useampaa kovaa treeniä päivässä, mutta sitä harva täällä tekee

Tuohon itsekin uskon. Nopea protsku voisi olla paikallaan.

En ymmärtänyt mikä meni pieleen omassa faktat listassani. Toki karkit nostaa verensokeria huomattavasti nopeammin kuin matalan GI:n hiilihydraatti. Ja se taas saa aikaan heilahtelua insuliinissa. Toki jos taas nautitaan korkean GI:n sokeria samanaikaisesti vaikka suuren protskumäärän kanssa ei vaste ole niin suuri. Mutta tätä en ajanut takaa.

 

[ysikymppinen]

Esim tässä

Bravo . Vielä muutama jäljellä. Tässä vaikka muutama lisää.

Am J Clin Nutr. 1992 Oct;56(4):641-55.
Metabolic response to experimental overfeeding in lean and overweight healthy volunteers.

Diaz EO, Prentice AM, Goldberg GR, Murgatroyd PR, Coward WA.

Dunn Clinical Nutrition Centre, Cambridge, UK.
Abstract

Possible adaptive mechanisms that may defend against weight gain during periods of excessive energy intake were investigated by overfeeding six lean and three overweight young men by 50% above baseline requirements with a mixed diet for 42 d [6.2 +/- 1.9 MJ/d (mean +/- SD), or a total of 265 +/- 45 MJ]. Mean weight gain was 7.6 +/- 1.6 kg (58 +/- 18% fat). The energy cost of tissue deposition (28.7 +/- 4.4 MJ/kg) matched the theoretical cost (26.0 MJ/kg). Basal metabolic rate (BMR) increased by 0.9 +/- 0.4 MJ/d and daily energy expenditure assessed by whole-body calorimetry (CAL EE) increased by 1.8 +/- 0.5 MJ/d. Total free-living energy expenditure (TEE) measured by doubly labeled water increased by 1.4 +/- 2.0 MJ/d. Activity and thermogenesis (computed as CAL EE--BMR and TEE--BMR) increased by only 0.9 +/- 0.4 and 0.9 +/- 2.1 MJ/d, respectively. All outcomes were consistent with theoretical changes due to the increased fat-free mass, body weight, and energy intake. There was no evidence of any active energy-dissipating mechanisms.

Am J Physiol. 1985 Nov;249(5 Pt 1):E470-7.
Short-term, mixed-diet overfeeding in man: no evidence for "luxuskonsumption".

Ravussin E, Schutz Y, Acheson KJ, Dusmet M, Bourquin L, Jéquier E.
Abstract

After 13 days of weight maintenance diet (13,720 +/- 620 kJ/day, 40% fat, 15% protein, and 45% carbohydrate), five young men (71.3 +/- 7.1 kg, 181 +/- 8 cm; means +/- SD) were overfed for 9 days at 1.6 times their maintenance requirements (i.e., +8,010 kJ/day). Twenty-four-hour energy expenditure (24-h EE) and basal metabolic rate (BMR) were measured on three occasions, once after 10 days on the weight-maintenance diet and after 2 and 9 days of overfeeding. Physical activity was monitored throughout the study, body composition was measured by underwater weighing, and nitrogen balance was assessed for 3 days during the two experimental periods. Overfeeding caused an increase in body weight averaging 3.2 kg of which 56% was fat as measured by underwater weighing. After 9 days of overfeeding, BMR increased by 622 kJ/day, which could explain one-third of the increase in 24-h EE (2,038 kJ/day); the remainder was due to the thermic effect of food (which increased in proportion with excess energy intake) and the increased cost of physical activity, related to body weight gain. This study shows that approximately one-quarter of the excess energy intake was dissipated through an increase in EE, with 75% being stored in the body. Under our experimental conditions of mixed overfeeding in which body composition measurements were combined with those of energy balance, it was possible to account for all of the energy ingested in excess of maintenance requirements.

Physiol Behav. 2005 Aug 7;85(5):593-7.
Metabolic efficiency and energy expenditure during short-term overfeeding.

Joosen AM, Bakker AH, Westerterp KR.

Department of Human Biology, Maastricht University, P.O. Box 616 6200 MD Maastricht, The Netherlands. A.Joosen@HB.Unimass.NL
Abstract

OBJECTIVE: To investigate whether efficiency of weight gain during a short period of overfeeding is related to adaptive differences in basal metabolic rate (BMR) and physical activity. SUBJECTS: Fourteen healthy females (age 25+/-4 years, BMI 22.1+/-2.3 kg/m2). DESIGN AND MEASUREMENTS: Subjects were overfed with a diet supplying 50% more energy than baseline energy requirements for 14 days. Overfeeding diets provided 7% of energy from protein, 40% from fat and 53% from carbohydrates. Body composition was determined using hydrodensitometry and isotope dilution, total energy expenditure (TEE) with doubly labeled water and basal metabolic rate (BMR) with indirect calorimetry. Physical activity (PA) was recorded with a tri-axial accelerometer. RESULTS: Body weight increased by 1.45+/-0.86 kg (mean+/-S.D.) (P<0.0001), fat mass increased by 1.05+/-0.75 kg. Energy storage was 57.0+/-17.9 MJ, which is the difference between energy intake (207.2 MJ) and energy expenditure (150.2 MJ) during overfeeding. There was no difference between metabolically efficient and metabolically inefficient subjects in changes in BMR and PA. CONCLUSION: These results indicate that the metabolic efficiency of weight gain was not related to adaptive changes in energy expenditure

Am J Clin Nutr. 1992 Oct;56(4):636-40. Links

Body composition, nitrogen metabolism, and energy utilization with feeding of mildly restricted (4.2 MJ/d) and severely restricted (2.1 MJ/d) isonitrogenous diets.

Stanko RT, Tietze DL, Arch JE.
Clinical Nutrition Unit, Montefiore University Hospital, Pittsburgh, PA 15213.
To determine the effects on weight loss of feeding isonitrogenous diets in mildly restricted (4.2 MJ/d) and severely restricted (2.1 MJ/d) amounts, we measured body composition, weight loss-energy deficit ratio, and nitrogen metabolism in 14 obese women housed in a metabolic ward consuming hypoenergetic diets for 21 d. Subjects consumed either a 4.2-MJ/d diet (50 g protein, 175 g carbohydrate) or a 2.1-MJ/d diet (50 g protein, 75 g carbohydrate). Body composition and leucine oxidation and turnover were determined before and after weight loss. Energy deficit was calculated from resting metabolic rates. Subjects fed the 2.1-MJ/d diet showed a greater weight loss (6.1 +/- 0.5 vs 4.5 +/- 0.5 kg; mean +/- SE, P less than 0.05) and fat loss (3.9 +/- 0.3 vs 3.0 +/- 0.3 kg, P less than 0.05). Weight loss-energy deficit ratio was the same with both diets. Nitrogen balance and leucine oxidation and turnover were similar in both groups. We conclude that with feeding of isonitrogenous hypoenergetic diets, severe restriction of energy content (2.1 MJ/d, 75 g carbohydrate) will enhance weight and fat loss without increasing nitrogen loss compared with mild restriction of energy (4.2 MJ/d)

Effects of exercise and food restriction on body composition and metabolic rate in obese women.

Hill JO, Sparling PB, Shields TW, Heller PA.
Clinical Nutrition Research Unit, Vanderbilt University School of Medicine, Nashville, TN 37232.
Obese women (140-180% of ideal body weight) were studied on a metabolic ward during 1 wk of maintenance feeding, followed by 5 wk of 800 kcal/d (liquid formula diet). Five subjects participated in a supervised program of daily aerobic exercise and three subjects remained sedentary. Total weight loss was not different between exercising and nonexercising subjects but significantly more of the weight loss came from fat and less from fat-free mass in the exercising subjects. Resting metabolic rate (RMR) declined similarly in both groups (approximately 20%), even though exercising subjects were in greater negative energy balance due to the added energy cost of exercise. In summary, results from this controlled inpatient study indicate that exercise is beneficial when coupled with food restriction because it favors loss of body fat and preserves fat-free mass

Factors determining weight loss in obese patients in a metabolic ward.

Garrow JS, Durrant ML, Mann S, Stalley SF, Warwick PM.
A metabolic unit is described in which it is possible to make controlled measurements of energy balance in patients with various types and degrees of obesity. Thirty-seven obese women were studied for three consecutive one-week periods on a diet which provided an average of 3.4MJ (800 kcal) daily, and some also undertook an exercise programme involving the expenditure of 850--1275 kJ (200--300 kcal) extra per day. The distribution of energy intake was varied from week to week, and within the day (nibbling and gorging), but neither these variations in dietary pattern nor the exercise programme significantly affected the total weight loss over the three-week study period. Very large variations were observed between individuals. Total weight loss over the three-week study period ranged from 1.6 to 9.8 kg. The best predictor of weight loss in a patient on a strictly controlled diet is the resting metabolic rate. The previous diet also affects weight loss: patients who had been keeping to a reducing diet before admission lost less weight, especially in the first week, than those who had not been dieting immediately before admission to hospital.

Ysikypä joko esittää tyhmää tai sitten muuten vaan on pihalla. Ignoroin hänen jorinansa jatkossa.

Yllätys.

 

[ysikymppinen]

Eli insuliinin ainoa tehtävä on tehostaa solujen glukoosin ottoa? Ei vittu.. nyt riitti. Ei viitsi harrastelijan kanssa kiistellä kun pitää ihan alkeista lähtä liikenteeseen.. cya!

Sports Med. 2003;33(2):117-44.
Determinants of post-exercise glycogen synthesis during short-term recovery.

Jentjens R, Jeukendrup A.

Human Performance Laboratory, School of Sport and Exercise Sciences, University of Birmingham, Edgbaston, Birmingham, UK.
Abstract

The pattern of muscle glycogen synthesis following glycogen-depleting exercise occurs in two phases. Initially, there is a period of rapid synthesis of muscle glycogen that does not require the presence of insulin and lasts about 30-60 minutes. This rapid phase of muscle glycogen synthesis is characterised by an exercise-induced translocation of glucose transporter carrier protein-4 to the cell surface, leading to an increased permeability of the muscle membrane to glucose. Following this rapid phase of glycogen synthesis, muscle glycogen synthesis occurs at a much slower rate and this phase can last for several hours. Both muscle contraction and insulin have been shown to increase the activity of glycogen synthase, the rate-limiting enzyme in glycogen synthesis. Furthermore, it has been shown that muscle glycogen concentration is a potent regulator of glycogen synthase. Low muscle glycogen concentrations following exercise are associated with an increased rate of glucose transport and an increased capacity to convert glucose into glycogen. The highest muscle glycogen synthesis rates have been reported when large amounts of carbohydrate (1.0-1.85 g/kg/h) are consumed immediately post-exercise and at 15-60 minute intervals thereafter, for up to 5 hours post-exercise. When carbohydrate ingestion is delayed by several hours, this may lead to ~50% lower rates of muscle glycogen synthesis. The addition of certain amino acids and/or proteins to a carbohydrate supplement can increase muscle glycogen synthesis rates, most probably because of an enhanced insulin response. However, when carbohydrate intake is high (> or =1.2 g/kg/h) and provided at regular intervals, a further increase in insulin concentrations by additional supplementation of protein and/or amino acids does not further increase the rate of muscle glycogen synthesis. Thus, when carbohydrate intake is insufficient (<1.2 g/kg/h), the addition of certain amino acids and/or proteins may be beneficial for muscle glycogen synthesis. Furthermore, ingestion of insulinotropic protein and/or amino acid mixtures might stimulate post-exercise net muscle protein anabolism. Suggestions have been made that carbohydrate availability is the main limiting factor for glycogen synthesis. A large part of the ingested glucose that enters the bloodstream appears to be extracted by tissues other than the exercise muscle (i.e. liver, other muscle groups or fat tissue) and may therefore limit the amount of glucose available to maximise muscle glycogen synthesis rates. Furthermore, intestinal glucose absorption may also be a rate-limiting factor for muscle glycogen synthesis when large quantities (>1 g/min) of glucose are ingested following exercise.

Eli tuon takia ei tarvitse insuliinia treenin jälkeen. Anabolinen/antikatabolinen vaikutus saadaan aikaiseksi sitten melko pienillä määrillä. Lukuunottamatta eksogeenista insuliinia.