A Journey of Food, Fitness, Freedom and Philosophy
I got super fat on a high carb low fat diet. Im 5'2 and as of now im at 155 pounds. Thats CRAZY. Thats size 16. Thats 1x the smallest plus size. I always eat a high carb diet, but For a few years, then on and off I would consume ultra low fat (no added fat, no nuts, to low fat. Ive never being a big animal food eater I dont particularly like meat, and eggs are kind of disgusting unless in a styr fry or something. I was THINNER on SAD (processed food, cafo meat, canned goods, fast food) than on whole food vegetarian. SO THAT proved that hi carb low fat can put weight on me, but I was still deluded by the lies told by the likes of durianrider and Mcdoughall, that I could eat as much starch as I wanted, and loose weight. WRONG. I started wondering if the few almonds I ate at breakfast was at fault, even though the rest of my intake came from CARBS->starch,fiber, vegetables. SO now, at my fatest, after this carby experiment, Im aware I HAVE to watch the amounts and calories. Yes one can have big meals, BUT THEY THEY MUST BE BIG because of the vegetable amount and high fiver food amount and not because of the fat and starch amount. A big plate of lettuce, onions, apples, and celery aint the same as a big plate of pasta, with a side of potatoes tossed in olive oil, a baguette and some lettuce, or a big plate of a huge fatty piece of meat cooked in butter, with 3 potatoes fried in coconut oil with a side of sauteed kale, is not the same as a palm sized poached salmon,with a baked potato and a big salad with a little bit vinagrette dressing. All big bowls, all big difference in calories.
Many advocates of low-fat diets seem to overlook the fact that calories are the main driver of weight gain, regardless of whether the diet is high in fat. The study you highlighted illustrates this point well. It may be true that DNL is limited in humans, but that doesn't matter much if overconsumption of a high carbohydrate diet drives the body to store practically all of the small amount of fat that is consumed.At the same time, that study took place in an artificial environment where the study participants were overfed by a known equal number of calories. Which group in the study more likely found it easier to overeat to the required targets? That question is not addressed by the study, but is highly relevant to any real-world application.Considering what physiological science says about substrate utilization (http://www.exrx.net/Nutrition/Substrates.html), the body is plenty good at burning fat, so the question is really what drives appetite and intake. People eat to satiety, so what matters the most in the long run is what factors arouse hunger and what factors suppress it. In other words, which type of diet promotes lower intake in an ad-libitum environment?As you point out, the bulk in whole plant foods makes a big difference. Not only does it fill the stomach, but fiber appears to play a role as part of a "second meal effect" (http://ajcn.nutrition.org/content/48/4/1041.abstract). However, that's not all. Fat does not increase satiety in proportion to the amount of caloric load that it adds. For example, see: http://ajcn.nutrition.org/content/65/5/1410.full.pdf+html -- in this study, subjects given a high-fat lunch delayed their request for dinner by about 38 minutes, from 312 to 350 minutes, about a 12% delay; but the calorie load of the high-fat lunch was 888 vs. 510 calories, or 74% higher in calories.So I agree with you that a WFPB diet is preferable, but not just because it is less calorie dense -- a higher carbohydrate diet is also more satiating per calorie, and it is worth pointing that out to those who advocate higher fat diets.
Ratha,Good points. Also important, but topics for future videos, are NON-DIETARY influences on appetite, including:Light exposure (not enough bright light in the morning, too much light exposure at night increases appetite). Sleep (not enough increases appetite)My only point being that people are very fixated on what to eat, and often ignore other lifestyle choices that impact food intake.
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