Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial | The BMJ

https://www.bmj.com/content/363/bmj.k4583



Conclusions Consistent with the carbohydrate-insulin model, lowering dietary carbohydrate increased energy expenditure during weight loss maintenance. This metabolic effect may improve the success of obesity treatment, especially among those with high insulin secretion.

Ebbeling Cara B, Feldman Henry A, Klein Gloria L, Wong Julia M W, Bielak Lisa, Steltz Sarah K et al.Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial BMJ 2018; 363 :k4583

Dietary Carbohydrates Impair Healthspan and Promote Mortality: Cell Metabolism

http://www.cell.com/cell-metabolism/fulltext/S1550-4131(17)30562-4


The prospective cohort study, named PURE, found that in >135,000 participants from 18 countries, nutritive carbohydrates increase human mortality, whereas dietary fat reduces it, requesting a fundamental change of current nutritional guidelines. Experimental evidence from animal models provides synergizing mechanistic concepts as well as pharmacological options to mimic low-carb or ketogenic diets.

Dietary Carbohydrates Impair Healthspan and Promote Mortality

Ravichandran, Meenakshi et al.

Cell Metabolism , Volume 26 , Issue 4 , 585 - 587

Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study - The Lancet

http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)32252-3/fulltext

"Interpretation

High carbohydrate intake was associated with higher risk of total mortality, whereas total fat and individual types of fat were related to lower total mortality. Total fat and types of fat were not associated with cardiovascular disease, myocardial infarction, or cardiovascular disease mortality, whereas saturated fat had an inverse association with stroke. Global dietary guidelines should be reconsidered in light of these findings."

Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study - The Lancet, DOI: http://dx.doi.org/10.1016/S0140-6736(17)32252-3

Food consumption and the actual statistics of cardiovascular diseases: an epidemiological comparison of 42 European countries | Grasgruber | Food & Nutrition Research

http://www.foodandnutritionresearch.net/index.php/fnr/article/view/31694



Conclusion: Our results do not support the association between CVDs and saturated fat, which is still contained in official dietary guidelines. Instead, they agree with data accumulated from recent studies that link CVD risk with the high glycaemic index/load of carbohydrate-based diets. In the absence of any scientific evidence connecting saturated fat with CVDs, these findings show that current dietary recommendations regarding CVDs should be seriously reconsidered


Food & Nutrition Research 2016, 60: 31694 - http://dx.doi.org/10.3402/fnr.v60.31694

Grasgruber, P., Sebera, M., Hrazdira, E., Hrebickova, S., & Cacek, J. (2016). Food consumption and the actual statistics of cardiovascular diseases: an epidemiological comparison of 42 European countries. Food & Nutrition Research, 60. doi:http://dx.doi.org/10.3402/fnr.v60.31694

Effects of Step-Wise Increases in Dietary Carbohydrate on Circulating Saturated Fatty Acids and Palmitoleic Acid in Adults with Metabolic Syndrome

http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0113605



Abstract


Recent meta-analyses have found no association between heart disease and dietary saturated fat; however, higher proportions of plasma saturated fatty acids (SFA) predict greater risk for developing type-2 diabetes and heart disease. These observations suggest a disconnect between dietary saturated fat and plasma SFA, but few controlled feeding studies have specifically examined how varying saturated fat intake across a broad range affects circulating SFA levels. Sixteen adults with metabolic syndrome (age 44.9±9.9 yr, BMI 37.9±6.3 kg/m2) were fed six 3-wk diets that progressively increased carbohydrate (from 47 to 346 g/day) with concomitant decreases in total and saturated fat. Despite a distinct increase in saturated fat intake from baseline to the low-carbohydrate diet (46 to 84 g/day), and then a gradual decrease in saturated fat to 32 g/day at the highest carbohydrate phase, there were no significant changes in the proportion of total SFA in any plasma lipid fractions. Whereas plasma saturated fat remained relatively stable, the proportion of palmitoleic acid in plasma triglyceride and cholesteryl ester was significantly and uniformly reduced as carbohydrate intake decreased, and then gradually increased as dietary carbohydrate was re-introduced. The results show that dietary and plasma saturated fat are not related, and that increasing dietary carbohydrate across a range of intakes promotes incremental increases in plasma palmitoleic acid, a biomarker consistently associated with adverse health outcomes.



Citation: Volk BM, Kunces LJ, Freidenreich DJ, Kupchak BR, Saenz C, Artistizabal JC, et al. (2014) Effects of Step-Wise Increases in Dietary Carbohydrate on Circulating Saturated Fatty Acids and Palmitoleic Acid in Adults with Metabolic Syndrome. PLoS ONE 9(11): e113605. doi:10.1371/journal.pone.0113605

Effects of Carbohydrate Counting Method on Metabolic Control in Children with Type 1 Diabetes Mellitus

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4141579/

Association of decrease in carbohydrate intake with reduction in abdominal fat during 3-month moderate low-carbohydrate diet among non-obese Japanese patients with type 2 diabetes - Metabolism - Clinical and Experimental

http://www.metabolismjournal.com/article/S0026-0495(15)00031-1/abstract

Conclusions

In men, decrease in carbohydrate intake was significantly correlated with VAT (visceral adipose tissue) loss during a 3-month M-LCD (moderate low-carbohydrate diet), independently of reduction in energy intake.

Carbohydrate restriction as the default treatment for type 2 diabet... - PubMed - NCBI

http://www.ncbi.nlm.nih.gov/pubmed/18609058

Abstract

"Dietary carbohydrate restriction in the treatment of diabetes and metabolic syndrome is based on an underlying principle of control of insulin secretion and the theory that insulin resistance is a response to chronic hyperglycemia and hyperinsulinemia. As such, the theory is intuitive and has substantial experimental support. It has generally been opposed by health agencies because of concern that carbohydrate will be replaced by fat, particularly saturated fat, thereby increasing the risk of cardiovascular disease as dictated by the so-called diet-heart hypothesis. Here we summarize recent data showing that, in fact, substitution of fat for carbohydrate generally improves cardiovascular risk factors. Removing the barrier of concern about dietary fat makes carbohydrate restriction a reasonable, if not the preferred method for treating type 2 diabetes and metabolic syndrome. We emphasize the ability of low carbohydrate diets to improve glycemic control, hemoglobin A1C and to reduce medication. We review evidence that such diets are effective even in the absence of weight loss."

Carbohydrate restriction as the default treatment for type 2 diabetes and metabolic syndrome.

Feinman RD, Volek JS. Scand Cardiovasc J.
2008 Aug;42(4):256-63. doi: 10.1080/14017430802014838. Review.
PMID: 18609058

http://www.ncbi.nlm.nih.gov/pubmed/

Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women

Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1270002/

Mozaffarian D, Rimm
EB, Herrington DM. Dietary fats, carbohydrate, and progression of coronary
atherosclerosis in postmenopausal women. The American journal of clinical
nutrition 2004;80(5):1175-1184.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1270002/

Abstract

Background: 
The influence of diet on atherosclerotic progression is not well established, particularly in postmenopausal women, in whom risk factors for progression may differ from those for men.

Objective: 
The objective was to investigate associations between dietary macronutrients and progression of coronary atherosclerosis among postmenopausal women.

Design: 
Quantitative coronary angiography was performed at baseline and after a mean follow-up of 3.1 y in 2243 coronary segments in 235 postmenopausal women with established coronary heart disease. Usual dietary intake was assessed at baseline.

Results: 
The mean (±SD) total fat intake was 25 ± 6% of energy. In multivariate analyses, a higher saturated fat intake was associated with a smaller decline in mean minimal coronary diameter (P = 0.001) and less progression of coronary stenosis (P =0.002) during follow-up. Compared with a 0.22-mm decline in the lowest quartile of intake, there was a 0.10-mm decline in the second quartile (P = 0.002), a 0.07-mm decline in the third quartile (P = 0.002), and no decline in the fourth quartile (P <0.001); P for trend =0.001. This inverse association was more pronounced among women with lower monounsaturated fat (P for interaction =0.04) and higher carbohydrate (P for interaction =0.004) intakes and possibly lower total fat intake (P for interaction =0.09). Carbohydrate intake was positively associated with atherosclerotic progression (P=0.001), particularly when the glycemic index was high. Polyunsaturated fat intake was positively associated with progression when replacing other fats (P = 0.04) but not when replacing carbohydrate or protein. Monoun-saturated and total fat intakes were not associated with progression.

Conclusions: 
In postmenopausal women with relatively low total fat intake, a greater saturated fat intake is associated with less progression of coronary atherosclerosis, whereas carbohydrate intake is associated with a greater progression.

PLOS ONE: Dietary Glycemic Load and Glycemic Index and Risk of Coronary Heart Disease and Stroke in Dutch Men and Women: The EPIC-MORGEN Study

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3527433/

Conclusion

Among men, high GL and GI, and high carbohydrate and starch intake, were associated with increased risk of CVD.

Dietary carbohydrate restriction as the first approach in diabetes management: Critical review and evidence base - Nutrition

http://www.nutritionjrnl.com/article/S0899-9007(14)00332-3/fulltext

Abstract

The inability of current recommendations to control the epidemic of diabetes, the specific failure of the prevailing low-fat diets to improve obesity, cardiovascular risk, or general health and the persistent reports of some serious side effects of commonly prescribed diabetic medications, in combination with the continued success of low-carbohydrate diets in the treatment of diabetes and metabolic syndrome without significant side effects, point to the need for a reappraisal of dietary guidelines. The benefits of carbohydrate restriction in diabetes are immediate and well documented. Concerns about the efficacy and safety are long term and conjectural rather than data driven. Dietary carbohydrate restriction reliably reduces high blood glucose, does not require weight loss (although is still best for weight loss), and leads to the reduction or elimination of medication. It has never shown side effects comparable with those seen in many drugs. Here we present 12 points of evidence supporting the use of low-carbohydrate diets as the first approach to treating type 2 diabetes and as the most effective adjunct to pharmacology in type 1. They represent the best-documented, least controversial results. The insistence on long-term randomized controlled trials as the only kind of data that will be accepted is without precedent in science. The seriousness of diabetes requires that we evaluate all of the evidence that is available. The 12 points are sufficiently compelling that we feel that the burden of proof rests with those who are opposed.

Association between vegetable, fruit and carbohydrate intake and breast cancer risk in relation to physical activity - PubMed - NCBI

http://www.ncbi.nlm.nih.gov/pubmed/24969864

Elevated Blood Sugar Shrinks the Brain | David Perlmutter M.D.

Elevated Blood Sugar Shrinks the Brain | David Perlmutter M.D.

Carbohydrate Restriction has a More Favorable Impact on the Metabolic Syndrome than a Low Fat Diet - Springer

Carbohydrate Restriction has a More Favorable Impact on the Metabolic Syndrome than a Low Fat Diet - Springer

http://link.springer.com/article/10.1007%2Fs11745-008-3274-2

Jeff Volek - The Many Facets of Keto-Adaptation: Health, Performance

01:14 - Jeff Volek have been study Low Carbbohydrate Diets for about 15 years (since about 1998)

02:17 - Why don't these diets get more publicity

03:35 - Sweden Becomes First Western Nation to Reject Low-fat Diet Dogma in Favor of Low-Carb High-fat Nutrition

• 16'000 studies was reviewed  over a 2 year period

05:37 - The Problem

• 1/3 of Americans are Obese
• 200 Billion Dollars are spent annually on Obesity
   

06:00 - Exercise and Weight loss:

• Claude Bouchard and Angelo Tremblay
• J Nutr. 1997 May;127(5 Suppl):943S-947S. Review
• http://www.ncbi.nlm.nih.gov/pubmed/9164270
• http://jn.nutrition.org/content/127/5/943S.long (Full Text)

• Small but very, very controlled Study

• Twins exercise twice a day

11:55 - Personalized Nutrition... Where to start

• Carbohydrate
• Insulin control access to the fat cells, Insulin is tied to carbohydrates

15:25 - about 200 Kcal/day extra in Carbohydrate

16:00 - Total Sugar in the blood stream at any moment, Answer: 8 Grams or 2 teaspoons

17:40 - Lipogenesis (lipogenesis the formation of fat from non fat sources)

• http://en.wikipedia.org/wiki/Lipogenesis

Lipogenesis is the process by which acetyl-CoA is converted to fatty acids

18:45 - Insulin Resistance = Carbohydrate Intolerance

• Diabetes = Side Effect of Consuming too Much Carbohydrate relative to a Person's Tolerance

21:50 - The A to Z Study (Gardner et al. JAMA 2007)

• http://www.math.hope.edu/stats/articles/weight-loss.pdf

22:20 - Carbohydrate Metabolism Vs Fat-based Metabolism

• Fatty Acid / Ketone Metabolism
• Regression of cancer tumours
• Life Extension
• Reduce Oxidative Stress
• More or Less Anti Aging

24:45 - Insulin is the most Important Physiological inhibition of lipolysis

• Jenson et al. Diabetes 38:1591-1601, 1989
• http://www.nmsociety.org/docs/diabetes/irdaeba_pt1.pdf
• Eating Carbohydrate locks you into glucose-dependent metabolism

26:00 - Ketosis and the Brain

• when in Ketosis 50% of the brain's energy comes from Ketones
• when in Ketosis 40% of the brain's energy comes from Glucose
• when in Ketosis 10% of the brain's energy comes from Acetoacetate
• The brain uses about 600 kcal/day

28:25 - Ketone Terminology

• Ketones

• Ketosis

• Nutritional Ketosis

• Ketoacidosis

• Keto adaptation
   

• Unless you are Type 1 diabetic you don't have to worry about Ketoacidosis

29:48 - The Ketone Zone

30:55 - Keto-adaptation dramatically alters the hypoglycemic threshold
32:20 - Ketones don't generate as many free radicals

34:50 - Science of Low Carbohydrate Diets

35:25 - Low carbohydrate diets are more likely to affect global improvement in markers associated with metabolic syndrome (Forsythe et al. 2008)

• Body Mass

• Ab Fat
• TG (Triglycerides)
• TG AUC

• HDL

• TG/HDL

• ApoB/ApoA-1
• Small LDL
• Glu
• Insulin
• HOMA
• Leptin
• Total SFA

37:15 - Dietary Saturated Fat and Heart Disease

• No correlation

• if you replace the fat with Carbohydrate the risk Increases for Heart Disease

38:50 - Plasma Saturated fat Predicts Heart Disease

40:00 - Comparison of low fat and low carbohydrate diets on circulating fatty acid composition and markers of inflammation (Lipids. 2008 Jan;43(1):65-77. Epub 2007 Nov 29.)

• http://www.ncbi.nlm.nih.gov/pubmed/18046594

• Despite being higher in Saturated Fat, a Low Carbohydrate diet decreased circulating levels of SFA

41:30 - On a Low Carbohydrate diet the Saturated fat is digested into Co2 (Carbon dioxide) and H20 (Water)

• The effect of Dietary Saturated fats are are highly dependent on the carbohydrate that you eat with the fat

• Dietary Saturated fat has very little to do with Correlation with Plasma levels of saturated fat (fat stored on the body)

42:30 - With Ketogenic Diet you can Prevent and reverse Type 2 Diabetes. Middle east has the highest rates of Diabetes, almost twice the rate of America

43:20 - Ketogenic Diet and Cancer

44:17 - Ketogenic diet as a treatment paradigm for diverse neurological disorders

• Epilepsy

• Aging
• Alzheimer's Disease
• Parkinson's Disease

• Mitochondrial Disorders
• Brain Trauma

• Autism

• Migraine

• Depression
• Wound Healing

45:50 - Tim Olsen Wins 2012 Western State 100 with time 14 hours 46 minutes (track record)

46:25 - F.A.S.T.E.R (Fat Adapted Substrate oxidation in Trained Elite Runners)

47:41 - Peak Fat Burning (grams/minute) maximum value was believed to be 1.0

• High level Ketogenic athlete performs, 1.8 grams/minute (Off the chart, the chart only goes to 1.2 science 1.0 is Maximum)