Post by reddarin on May 19, 2013 8:20:15 GMT -6
Jimmy Moore's Ask The Low Carb Experts podcast on Long Term Stalls with Dr. Phinney is packed with good information. Dr. Phinney answers questions that have been emailed to Jimmy for the show. I made some notes about what is being discussed.
Long Term Stalls
4:20 - Too much fat as it relates to calories not as a macro.
4:38 - Too little sodium leads to constipation, light headedness, dizziness.
8:00 - A healthy adult human will have a weight variation of about +/- 2 pounds at any one time over the course of a few days. That means we live in a 4 pound gray zone in terms of our weight. This normal variation means the scale can hide weight loss.
12:50 - Exercise in excess is not beneficial for weight loss. Even as little as 14 hours a week will slow metabolism enough to cancel any increase in weight loss from the extra calorie burn. Resting metabolism can be slowed down with that level of exercise. The reduction in resting metabolism can be significant (as much as 15%).
17:28 - Exercise seems to have a limit of about 1.5 hours a day max. Take rest days.
18:00 - Set Point Weights - body gets used to a particular weight and refuses to lose weight. Phinney thinks there is evidence for this phenomenon.
20:30 - LC as a long term way of eating.
29:00 - Is the diet wrong or is the goal wrong?
33:45 - 30-35% protein suppresses Nutritional Ketosis
37:00 - Weeks to months to undo metabolic damage. You may need to be patient if you are new to LC especially if your metaboism and body are very damaged coming into it.
39:00 - Excess protein. Small amount will be used for LBM. The body cannot store extra protein, it gets converted to glucose and burned or stored as fat.
41:00 - It doesn't take that much extra protein to push you out of NK.
48:30 - Should protein intake be spread out during the day to forestall gluconeogenisis? Phinney: Not sure because he hasn't had funding to study it but it seems reasonable that spreading it out is better.
50:46 - Get under 50g of total carbs a day to break a stall.
52:00 - 53:39 - Losing fat but gaining LBM. Apparent lack of success when starting LC can be due to gaining LBM while losing body fat. It could last one to two months.
56:30 - Never met any non-bedridden adult with a resting metabolism under 1200 calories a day.
59:10 - TOM - Monthly stall. Inflammatory phase just before menses. Cold water fish or fish oil may help too because of omega 3.
104:03 - Guy 5'9" 175 pounds burns 2500 to 3000k a day
104:30 - Do not have to eat draconian low cal to lose weight.
108:00 - Higher in the ketogenic range (0.5-3.0) only ensures excellent fuel flow. "There is nothing about having a specific blood ketone level that guarantees weight loss. What that does guarantee is excellent fuel flow. So if you can then use that fuel flow by either cutting back modestly on the total amount of calories eaten or just upping the amount of calories expended ... the result is the expected shifts in body composition."
108:30 - Best time to measure ketones - unknown at this time but they are looking into it and expect to come out with something within 9 months (of this broadcast).
110:36 - Fasting is bad. You will lose LBM from the first day whether you are keto-adapted or not. 1/4 pound to full pound per day. Fasting slows resting metabolism within a day or two of when you start.
112:30 - At least 2 meals a day widely spaced. Concerned about 1 meal per day but that seems to imply that something like the IF window thing could be acceptable if eating well formulated meals.
115:00 - very low calorie negatively affects thyroid. LC with adequate calories does not impair thyroid function.
118:50 - Athletes might need to measure blood ketones (per the Performance book). Which means non-athletes probably do not.
119:15 - Floor for protein is 1.5g/correct_goal_weight_in_kg
120:00 - Too little protein? LC demands more protein than high carb. Safe amount is 1.5g/kg.
121:20 - Not too many overt symptoms of protein deficiency.
127:00 - How does cheat affect keto-adaptation? 3-5 days for 100g carb cheat. Full readapt for bigger cheat.
136:30 - Thyroid dosage impacts weight loss. Dr. supervision to tweak dosage.
145:00 - "Clearly there are set points" - Phinney
Long Term Stalls
4:20 - Too much fat as it relates to calories not as a macro.
4:38 - Too little sodium leads to constipation, light headedness, dizziness.
8:00 - A healthy adult human will have a weight variation of about +/- 2 pounds at any one time over the course of a few days. That means we live in a 4 pound gray zone in terms of our weight. This normal variation means the scale can hide weight loss.
12:50 - Exercise in excess is not beneficial for weight loss. Even as little as 14 hours a week will slow metabolism enough to cancel any increase in weight loss from the extra calorie burn. Resting metabolism can be slowed down with that level of exercise. The reduction in resting metabolism can be significant (as much as 15%).
17:28 - Exercise seems to have a limit of about 1.5 hours a day max. Take rest days.
18:00 - Set Point Weights - body gets used to a particular weight and refuses to lose weight. Phinney thinks there is evidence for this phenomenon.
20:30 - LC as a long term way of eating.
29:00 - Is the diet wrong or is the goal wrong?
33:45 - 30-35% protein suppresses Nutritional Ketosis
37:00 - Weeks to months to undo metabolic damage. You may need to be patient if you are new to LC especially if your metaboism and body are very damaged coming into it.
39:00 - Excess protein. Small amount will be used for LBM. The body cannot store extra protein, it gets converted to glucose and burned or stored as fat.
41:00 - It doesn't take that much extra protein to push you out of NK.
48:30 - Should protein intake be spread out during the day to forestall gluconeogenisis? Phinney: Not sure because he hasn't had funding to study it but it seems reasonable that spreading it out is better.
50:46 - Get under 50g of total carbs a day to break a stall.
52:00 - 53:39 - Losing fat but gaining LBM. Apparent lack of success when starting LC can be due to gaining LBM while losing body fat. It could last one to two months.
56:30 - Never met any non-bedridden adult with a resting metabolism under 1200 calories a day.
59:10 - TOM - Monthly stall. Inflammatory phase just before menses. Cold water fish or fish oil may help too because of omega 3.
104:03 - Guy 5'9" 175 pounds burns 2500 to 3000k a day
104:30 - Do not have to eat draconian low cal to lose weight.
108:00 - Higher in the ketogenic range (0.5-3.0) only ensures excellent fuel flow. "There is nothing about having a specific blood ketone level that guarantees weight loss. What that does guarantee is excellent fuel flow. So if you can then use that fuel flow by either cutting back modestly on the total amount of calories eaten or just upping the amount of calories expended ... the result is the expected shifts in body composition."
108:30 - Best time to measure ketones - unknown at this time but they are looking into it and expect to come out with something within 9 months (of this broadcast).
110:36 - Fasting is bad. You will lose LBM from the first day whether you are keto-adapted or not. 1/4 pound to full pound per day. Fasting slows resting metabolism within a day or two of when you start.
112:30 - At least 2 meals a day widely spaced. Concerned about 1 meal per day but that seems to imply that something like the IF window thing could be acceptable if eating well formulated meals.
115:00 - very low calorie negatively affects thyroid. LC with adequate calories does not impair thyroid function.
118:50 - Athletes might need to measure blood ketones (per the Performance book). Which means non-athletes probably do not.
119:15 - Floor for protein is 1.5g/correct_goal_weight_in_kg
120:00 - Too little protein? LC demands more protein than high carb. Safe amount is 1.5g/kg.
121:20 - Not too many overt symptoms of protein deficiency.
127:00 - How does cheat affect keto-adaptation? 3-5 days for 100g carb cheat. Full readapt for bigger cheat.
136:30 - Thyroid dosage impacts weight loss. Dr. supervision to tweak dosage.
145:00 - "Clearly there are set points" - Phinney
