Friday, August 30, 2013

POST EXERCISE CARBOHYDRATE RELOADING AND THE ZERO CARB DIET


I am risking myself here today by witting about pre and post exercise carbohydrate loading. I will immediately admit I had no idea some athletes were “POST EXERCISE RELOADING” on carbohydrates to replenish their glycogen reserve. As you see, it is not a field I master and reality is, over that, I am far away from being an athlete…

I will voluntary avoid the debate of what macronutrient is better for athletes performance, simply saying there are many good studies documenting a low carb high fat diet provides excellent if not better results. I always believe relying on our body fat reserves to get energy during exercise provide a larger “energy pool” then the limited glycogen reserve. Glycogen was meant to answer immediate energy needs, based on anaerobic metabolism and for short burst of exercise.

What I want to bring up here comes from 2 studies I recently encountered detailing the effect of POST EXERCISE CARB RELOADING on replenishing glycogen reserves. As if PRE exercise carbohydrate loading was not enough stress on the metabolism…

I was under shock when the studies describe an INCREASE of blood sugar during this carbohydrate-reloading phase (these were endurance trained men), getting numbers between 120 and 160 mg/dl. THIS MEANS SOME OF THESE HEALTHY ATHLETES are showing sings of INSULIN RESISTANCE (anything over 140 mg/dl. is significant), the worst being the searchers didn’t really care about commenting this observation…

But as if this was not enough, their INSULIN levels had a 5-fold increase over resting values, which, as we know, is the road for more insulin resistance and eventually full-blown diabetes with all the related health consequences.

The studies show a difference between a "pure glucose post exercise reloading" and a "starch-based reloading" on body parameters, low-glycemic index looking better then high-glycemic index (which we would expect). But, still, blood sugar did go up and there was a 4-fold increase in insulin levels.

Continuing on the effect of this "reloading", they also observed blood sugar went DOWN in some athletes, as low as 63 mg/dl, which brought them in the HYPOGLYCEMIC zone.

Interestingly, they are honest enough to admit the insulin increase did inhibits free fatty acids mobilization (using of body fat as source of energy) and this, on return, did affected negatively performance.

To resume the story, post exercise carbohydrate reloading may causes hyperglycemia, as well as hypoglycemia, and a serious increase in blood level of insulin, which are all serious metabolism changes that will slowly kill pancreatic cells and cause diabetes, WHILE affecting athlete’s endurance.

Anyway, we know folks on a ketogenic diet are quite efficient into “recycling glycogen”. When your muscles use glycogen to get the glucose they need, they also produce lactate molecules as a by-product , which are sent to the liver and are used, along with ATP from fat sources, for neoglycogenesis (Cori cycle) thus the creation of new glycogen reserve.

As a doctor recently declared on a BBC interview (“The men who got us thin” - episode 2 – on YouTube), it is a big mistake to think because one does a lot of exercise and burns a lot of calories, he has the right to eat whatever he wants thinking he will stay healthy.

Sadly, this is what the producers of COKE want us to believe… certainly not in our interests!!!

Denis









Days 36, 37 and 38 Zero Carb Diet 8/29/2013

Hello everyone,

Still here, Sorry for the slight delay. All is doing well in Zero Carb land. I don't like to get too personal, but my job requires unexpected business trips and when that occurs as of recent I will not be able to update until I get back. So don't despair if you don't see a post for 1-4 days, I will be back and update and tell of any significant issues that may have happened during the time away.  I arrived home late to night and thought I would give an update even though it is very late.

So far all is well. I really don't find traveling too hard now a days. Their is always a burger establishment somewhere nearby if not available at the hotel. I was fortunate and the hotel I stayed at offered half pound burger patties A la carte. I did ask for some provolone cheese since american cheese can be a little suspicious side. I did do a dab of mayonnaise and a little spicy mustard on top to the burgers too. Most of the time at work I eat my burgers just plain. I grill them outside and they have a wonderful taste from being charbroiled and that is all the flavor I need. 

Cravings are still an issue. I have not broken that inconvenient little thorn on the side. Do people on Zero Carb ever lose the cravings? I don't know. I suspect with lots of time they will subside. This could be the downfall of some who cave in and have to start over or give up. All I know is that I do not intend to give up. I am enjoying the new freedom from carbs and the overall good feeling I have enjoyed this past month. I could have gained another 10 pounds instead of losing over 13 pounds so far. I do get stalls or plateaus as Denis put it and I have accepted them as natural and won't let that get me down. Thanks for all the support. I will report back again tomorrow (latter today) with an update.







B     Coffee

L    Chuck Hamburger patties 16 oz, 2 slices of provolone cheese


D    
Chuck Hamburger patties 16 oz, 2 slices of provolone cheese



Stats

Day 1   - 231.2 pounds  Start weight
Day 2   - 230.0 pounds (-) 1.2 pounds
Day 3   - 229.4 pounds (-) 0.6 pounds
Day 4   - 228.8 pounds (-) 0.6 pounds
Day 5   - 230.0 pounds (+)1.2 pounds
Day 6   - 228.2 pounds (-) 1.8 pounds
Day 7   - 228.0 pounds (-) 0.2 pounds weekly loss = 3.2 pounds
Day 8   - 227.6 pounds (-) 0.4 pounds
Day 9   - 226.8 pounds (-) 0.8 pounds
Day 10 - 225.8 pounds (-) 1.0 pounds
Day 11 - 225.2 pounds (-) 0.6 pounds
Day 12 - 224.6 pounds (-) 0.6 pounds
Day 13 - 224.2 pounds (-) 0.4 pounds
Day 14 - 223.8 pounds (-) 0.4 pounds weekly loss = 4.2 pounds
Day 15 - 223.6 pounds (-) 0.2 pounds
Day 16 - 223.2 pounds (-) 0.4 pounds
Day 17 - 223.0 pounds (-) 0.2 pounds
Day 18 - 222.8 pounds (-) 0.2 pounds
Day 19 - 222.4 pounds (-) 0.4 pounds
Day 20 - 222.2 pounds (-) 0.2 pounds
Day 21 - 222.0 pounds (-) 0.2 pounds weekly loss = 1.8 pounds
Day 22 - 221.6 pounds (-) 0.4 pounds
Day 23 - 221.2 pounds (-) 0.4 pounds
Day 24 - 221.0 pounds (-) 0.2 pounds
Day 25 - 220.8 pounds (-) 0.2 pounds
Day 26 - 220.4 pounds (-) 0.4 pounds
Day 27 - 220.2 pounds (-) 0.2 pounds
Day 28 - 220.0 pounds (-) 0.2 pounds weekly loss = 2.0 pounds
Day 29 - 220.0 pounds (?)0.0 pounds
Day 30 - 219.8 pounds (-) 0.2 pounds
Day 31 - 219.8 pounds (?)0.0 pounds

Day 32 - 219.6 pounds (-) 0.2 pounds
Day 33 - 219.2 pounds (-) 0.4 pounds
Day 34 - 218.8 pounds (-) 0.4 pounds
Day 35 - 218.6 pounds (-) 0.2 pounds weekly loss = 1.4 pounds
Day 36 - 218.2 pounds (-) 0.4 pounds
Day 37 - 218.0 pounds (-) 0.2 pounds
Day 38 - 218.0 pounds (?)0.0 pounds



Current Loss: 13.2 pounds

Mini Goals

220 pounds
210 pounds
200 pounds
190 pounds
180 pounds
170 pounds

Thanks,

Connor

Monday, August 26, 2013

Day 35 Zero Carb Diet 8/26/2013

Hello everyone,

Long day at work. I was there for 11 hours working on a presentation for tomorrow to present to senior management. Although I ate my first meal at 11:00 am, I did not feel hungry until around 6:00 pm. I am still enjoying above average energy. I did have a small craving at work just before I left. I think it is because I had to wait a little before I ate my second meal of the day. I don't really know. Anyway I am happy to report that the Zero Carb Diet is coming along very well. I over heard some coworkers say that they thought I would cave to carbs within a few days. I am so glad to disappoint them.

Besides the couple that spent the weekend with me, I have not had a great deal of support from those around me. I have a couple of friends that don't judge me, but they also don't give much support. One of them invited me to pizza and then claimed that he forgot. I hope that was the case. Right now I don't want to give up this great feeling of freedom that I have enjoyed for about a month now. I have to admit that experiencing it is much more different than reading about it. I still need to focus day by day. Thanks for your support. 





B     Coffee

L     
Beef fajitas 12 oz

D    Pork ribs half rack




Stats

Day 1   - 231.2 pounds  Start weight
Day 2   - 230.0 pounds (-) 1.2 pounds
Day 3   - 229.4 pounds (-) 0.6 pounds
Day 4   - 228.8 pounds (-) 0.6 pounds
Day 5   - 230.0 pounds (+)1.2 pounds
Day 6   - 228.2 pounds (-) 1.8 pounds
Day 7   - 228.0 pounds (-) 0.2 pounds weekly loss = 3.2 pounds
Day 8   - 227.6 pounds (-) 0.4 pounds
Day 9   - 226.8 pounds (-) 0.8 pounds
Day 10 - 225.8 pounds (-) 1.0 pounds
Day 11 - 225.2 pounds (-) 0.6 pounds
Day 12 - 224.6 pounds (-) 0.6 pounds
Day 13 - 224.2 pounds (-) 0.4 pounds
Day 14 - 223.8 pounds (-) 0.4 pounds weekly loss = 4.2 pounds
Day 15 - 223.6 pounds (-) 0.2 pounds
Day 16 - 223.2 pounds (-) 0.4 pounds
Day 17 - 223.0 pounds (-) 0.2 pounds
Day 18 - 222.8 pounds (-) 0.2 pounds
Day 19 - 222.4 pounds (-) 0.4 pounds
Day 20 - 222.2 pounds (-) 0.2 pounds
Day 21 - 222.0 pounds (-) 0.2 pounds weekly loss = 1.8 pounds
Day 22 - 221.6 pounds (-) 0.4 pounds
Day 23 - 221.2 pounds (-) 0.4 pounds
Day 24 - 221.0 pounds (-) 0.2 pounds
Day 25 - 220.8 pounds (-) 0.2 pounds
Day 26 - 220.4 pounds (-) 0.4 pounds
Day 27 - 220.2 pounds (-) 0.2 pounds
Day 28 - 220.0 pounds (-) 0.2 pounds weekly loss = 2.0 pounds
Day 29 - 220.0 pounds (?)0.0 pounds
Day 30 - 219.8 pounds (-) 0.2 pounds
Day 31 - 219.8 pounds (?)0.0 pounds

Day 32 - 219.6 pounds (-) 0.2 pounds
Day 33 - 219.2 pounds (-) 0.4 pounds
Day 34 - 218.8 pounds (-) 0.4 pounds
Day 35 - 218.6 pounds (-) 0.2 pounds weekly loss = 1.4 pounds



Current Loss: 12.6 pounds

Mini Goals

220 pounds
210 pounds
200 pounds
190 pounds
180 pounds
170 pounds

Thanks,

Connor

Sunday, August 25, 2013

Day 34 Zero Carb Diet 8/25/2013

Hello everyone,

Wow, we stayed up late talking and watching movies and just hanging out. The couple that stayed the night with me have been very positive about my new Zero Carb way of eating to the point that they agreed to mirror my way of eating for the weekend. That experience was very refreshing and relaxing for me. I felt no pressure to provide foods that were not inline with Zero Carb whatsoever. 

We had a late breakfast today at Luby's breakfast buffet and had a great experience. I ordered four eggs over easy and a large pile of Bacon. You just go down the line with your tray and they fill a plate with what you want. They do special orders for eggs, so they brought them to my table. Unfortunately the first order was over cooked and were almost over hard instead of over easy, but they quickly corrected it and they were good. I made sure not to overeat. I don't want to make a mistake that I would be sorry for later because I went to an all you can eat breakfast. So I passed that test. We were not hungry again until about 6 pm and ate some leftovers from the mixed grill. I stuck to the Beef fajitas. My guests left after that and I am getting ready to go to sleep. So far my cravings have been very little and my energy for the most part has been at a steady higher level. I even did some yard work. That is it for now. Thanks for all the support. 




B     CoffeeFour large Eggs over easy and a pile of Bacon

L     
 No lunch

D    Beef fajitas



Stats

Day 1   - 231.2 pounds  Start weight
Day 2   - 230.0 pounds (-) 1.2 pounds
Day 3   - 229.4 pounds (-) 0.6 pounds
Day 4   - 228.8 pounds (-) 0.6 pounds
Day 5   - 230.0 pounds (+)1.2 pounds
Day 6   - 228.2 pounds (-) 1.8 pounds
Day 7   - 228.0 pounds (-) 0.2 pounds weekly loss = 3.2 pounds
Day 8   - 227.6 pounds (-) 0.4 pounds
Day 9   - 226.8 pounds (-) 0.8 pounds
Day 10 - 225.8 pounds (-) 1.0 pounds
Day 11 - 225.2 pounds (-) 0.6 pounds
Day 12 - 224.6 pounds (-) 0.6 pounds
Day 13 - 224.2 pounds (-) 0.4 pounds
Day 14 - 223.8 pounds (-) 0.4 pounds weekly loss = 4.2 pounds
Day 15 - 223.6 pounds (-) 0.2 pounds
Day 16 - 223.2 pounds (-) 0.4 pounds
Day 17 - 223.0 pounds (-) 0.2 pounds
Day 18 - 222.8 pounds (-) 0.2 pounds
Day 19 - 222.4 pounds (-) 0.4 pounds
Day 20 - 222.2 pounds (-) 0.2 pounds
Day 21 - 222.0 pounds (-) 0.2 pounds weekly loss = 1.8 pounds
Day 22 - 221.6 pounds (-) 0.4 pounds
Day 23 - 221.2 pounds (-) 0.4 pounds
Day 24 - 221.0 pounds (-) 0.2 pounds
Day 25 - 220.8 pounds (-) 0.2 pounds
Day 26 - 220.4 pounds (-) 0.4 pounds
Day 27 - 220.2 pounds (-) 0.2 pounds
Day 28 - 220.0 pounds (-) 0.2 pounds weekly loss = 2.0 pounds
Day 29 - 220.0 pounds (?)0.0 pounds
Day 30 - 219.8 pounds (-) 0.2 pounds
Day 31 - 219.8 pounds (?)0.0 pounds

Day 32 - 219.6 pounds (-) 0.2 pounds
Day 33 - 219.2 pounds (-) 0.4 pounds
Day 34 - 218.8 pounds (-) 0.4 pounds



Current Loss: 12.4 pounds

Mini Goals

220 pounds
210 pounds
200 pounds
190 pounds
180 pounds
170 pounds

Thanks,

Connor

Saturday, August 24, 2013

Day 33 Zero Carb Diet 8/24/2013

Hello everyone,

Things went very well today with my guests. We are having a great time catching up on old times. They are fascinated with Zero Carb and have asked many questions. I pointed them to the blog and they read it for awhile. The weather was nice today so we grilled all kinds of meats. We had Fajitas, Chicken wings, Pork ribs, and chappell hill beef sausage. We ate, laughed a lot and just had a good time. 

This blog keeps pumping out all kinds of great information for all of us to absorb. Tomorrow I plan to treat my guests to breakfast at a local cafeteria called Luby's. They have an excellent breakfast buffet with all kinds of Zero Carb friendly foods. I am not sure as of now what we will have for dinner. We ate such a big meal for breakfast today we skipped lunch. I am sure it will be the same tomorrow. That's it for now. Thanks for your support.






B     Four large Eggs over easy, Pork sausage three thick cut rashers of Bacon

L     
 We ate such a big breakfast that we skipped lunch. Great for me.

D    Mixed grill (see above)



Stats

Day 1   - 231.2 pounds  Start weight
Day 2   - 230.0 pounds (-) 1.2 pounds
Day 3   - 229.4 pounds (-) 0.6 pounds
Day 4   - 228.8 pounds (-) 0.6 pounds
Day 5   - 230.0 pounds (+)1.2 pounds
Day 6   - 228.2 pounds (-) 1.8 pounds
Day 7   - 228.0 pounds (-) 0.2 pounds weekly loss = 3.2 pounds
Day 8   - 227.6 pounds (-) 0.4 pounds
Day 9   - 226.8 pounds (-) 0.8 pounds
Day 10 - 225.8 pounds (-) 1.0 pounds
Day 11 - 225.2 pounds (-) 0.6 pounds
Day 12 - 224.6 pounds (-) 0.6 pounds
Day 13 - 224.2 pounds (-) 0.4 pounds
Day 14 - 223.8 pounds (-) 0.4 pounds weekly loss = 4.2 pounds
Day 15 - 223.6 pounds (-) 0.2 pounds
Day 16 - 223.2 pounds (-) 0.4 pounds
Day 17 - 223.0 pounds (-) 0.2 pounds
Day 18 - 222.8 pounds (-) 0.2 pounds
Day 19 - 222.4 pounds (-) 0.4 pounds
Day 20 - 222.2 pounds (-) 0.2 pounds
Day 21 - 222.0 pounds (-) 0.2 pounds weekly loss = 1.8 pounds
Day 22 - 221.6 pounds (-) 0.4 pounds
Day 23 - 221.2 pounds (-) 0.4 pounds
Day 24 - 221.0 pounds (-) 0.2 pounds
Day 25 - 220.8 pounds (-) 0.2 pounds
Day 26 - 220.4 pounds (-) 0.4 pounds
Day 27 - 220.2 pounds (-) 0.2 pounds
Day 28 - 220.0 pounds (-) 0.2 pounds weekly loss = 2.0 pounds
Day 29 - 220.0 pounds (?)0.0 pounds
Day 30 - 219.8 pounds (-) 0.2 pounds
Day 31 - 219.8 pounds (?)0.0 pounds

Day 32 - 219.6 pounds (-) 0.2 pounds
Day 33 - 219.2 pounds (-) 0.4 pounds



Current Loss: 12.0 pounds

Mini Goals

220 pounds
210 pounds
200 pounds
190 pounds
180 pounds
170 pounds

Thanks,

Connor

Friday, August 23, 2013

Day 32 Zero Carb Diet 8/23/2013

Hello everyone,

Work has been overwhelming and I am so ready for the weekend once again. I am feeling really good and some decent energy. I have some out of town weekend guest. A real nice couple that are real good friends. They know about my choice of eating Zero Carb and are supportive. They are even curious enough to try it with me during their stay, so I will not have to accommodate their regular way of eating. That really helps a lot since I have gotten rid of everything that had carbs in my place and that alone has made this journey a lot more easy than if I had a roommate. 

I fianally got my new scale and it works really well. My digital scale sometimes went all over the place with the weigh ins and it got me a little uptight. Now I feel more confident that the numbers are true and consistent.  I am really comfortable with my new eating habits and I am confident that it will get better with time. I still have some cravings, but they are getting fewer all the time. Nothing spectacular to report other than I may post late again tomorrow because of entertaining guests. I will try not to skip days as best as I can, unless things get in the way. Oh one note, I used the grease from the Bacon to fry my Eggs instead of the Butter and then poured the rest of it on top. What a great meal. Thanks as always for your support.






B     Black Coffee

L     Two Chuck Hamburger Patties 8 oz each

D     Four large Eggs easy over and three thick cut rashers of Bacon



Stats

Day 1   - 231.2 pounds  Start weight
Day 2   - 230.0 pounds (-) 1.2 pounds
Day 3   - 229.4 pounds (-) 0.6 pounds
Day 4   - 228.8 pounds (-) 0.6 pounds
Day 5   - 230.0 pounds (+)1.2 pounds
Day 6   - 228.2 pounds (-) 1.8 pounds
Day 7   - 228.0 pounds (-) 0.2 pounds weekly loss = 3.2 pounds
Day 8   - 227.6 pounds (-) 0.4 pounds
Day 9   - 226.8 pounds (-) 0.8 pounds
Day 10 - 225.8 pounds (-) 1.0 pounds
Day 11 - 225.2 pounds (-) 0.6 pounds
Day 12 - 224.6 pounds (-) 0.6 pounds
Day 13 - 224.2 pounds (-) 0.4 pounds
Day 14 - 223.8 pounds (-) 0.4 pounds weekly loss = 4.2 pounds
Day 15 - 223.6 pounds (-) 0.2 pounds
Day 16 - 223.2 pounds (-) 0.4 pounds
Day 17 - 223.0 pounds (-) 0.2 pounds
Day 18 - 222.8 pounds (-) 0.2 pounds
Day 19 - 222.4 pounds (-) 0.4 pounds
Day 20 - 222.2 pounds (-) 0.2 pounds
Day 21 - 222.0 pounds (-) 0.2 pounds weekly loss = 1.8 pounds
Day 22 - 221.6 pounds (-) 0.4 pounds
Day 23 - 221.2 pounds (-) 0.4 pounds
Day 24 - 221.0 pounds (-) 0.2 pounds
Day 25 - 220.8 pounds (-) 0.2 pounds
Day 26 - 220.4 pounds (-) 0.4 pounds
Day 27 - 220.2 pounds (-) 0.2 pounds
Day 28 - 220.0 pounds (-) 0.2 pounds weekly loss = 2.0 pounds

Day 29 - 220.0 pounds (?)0.0 pounds
Day 30 - 219.8 pounds (-) 0.2 pounds
Day 31 - 219.8 pounds (?)0.0 pounds

Day 32 - 219.6 pounds (-) 0.2 pounds



Current Loss: 11.6 pounds

Mini Goals

220 pounds
210 pounds
200 pounds
190 pounds
180 pounds
170 pounds

Thanks,

Connor

Thursday, August 22, 2013

MSG (monosodium glutamate) AND THE ZERO CARB DIET


This post is NOT about “everything you should know on MSG”.

If you have zero knowledge about monosodium glutamate or want to get specific information concerning it, just Google “MSG” and you will see, there is already plenty of good reviews and websites on Internet concerning this chemical.

We know MSG is a potent flavor booster and is founded mostly everywhere in food nowadays, even minimally processed items, and it is hidden under different names, the most common being “flavors”, which tells you nothing about what the said “flavors” may contain… except probably MSG. The law now permits food companies to keep their recipes “secret” by including whatever ingredients they want under this term and this is where they hide the stuff you do not want to eat...

Luckily, for many years, there was no way to introduce MSG in sugary food because it just didn’t work, but it is something of the past: it is now in all commercial sweets and beverages…

Do not think because you are on a Zero Carb diet, you are protected from MSG ingestion. They are very often included in meat seasonings or even salt mixtures for steaks; it is also in most commercial butters, flavored oils, not forgetting mayonnaise, and, of course, our beloved sausages and the cold cuts we do eat here and then…

What I want to write about MSG today comes from 2 recent studies.

The first study shows how MSG, by containing acidic amino acids, acts as a brain excitatory neurotransmitter, especially the glutamate group, and it interacts with receptors of the nervous system. And, by doing this, it tends to DESTROY the concerned brain cells that host these receptors… permanently.

But the worst effect of MSG is it tends to deregulates energy expenditure and promotes a neuroendocrine dysfunction, which means, at the end, weight gain. MSG does not only stimulate appetite because it is flavor booster, but because it interacts directly with our metabolism. It is an addictive molecule and so, very toxic for the nervous system.

The second study is even more interesting. It shows MSG does cause hyperglycemia, so it does impair glucose homeostasis by disturbing hormonal and neural signals, activated normally by glucose sensors in various parts of our body including liver, pancreas and brain.  

This means it causes insulin resistance and is associated with an increase in incidence of metabolic syndrome. The more someone consume MSG, the more he increases his risk for developing diabetes and being overweight, and this arrives INDEPENDENTLY of the energy intake and the level of physical activity.

Sadly, again, the study demonstrate the glucose deregulation is caused by DESTRUCTION of receptors rich neurons which leads to high level of adipose tissue accumulation with resultant insulin resistance and hyperinsulinism. The worst consequences being the effect is PERMANENT and is cumulative with time…

This is serious stuff because it demonstrates diabetes is NOT only cause by carbohydrates consumption but other molecules, including MSG, and probably ASPARTAME, which also tends to be in many food items.

All this can certainly explain why many diabetic folks are surprised to be diagnosed as having a blood sugar problem even if they do not have any tendency to overeat sweets. Interesting.

So what do we have to learn from all this if we are on a Zero Carb diet? EAT CLEAN FOOD.

When you put seasonings on your meat, select individual spices or make your own mix. Choose oil and butter with no added chemical like flavoring or colouring, except, and maybe, salt. Try to discover what is added to your sausages you buy.

Finally limit your visits to fast food restaurants even if you smartly ask for “no buns”, thinking you are on the safe side.

Yes, and even if I am repeating myself, this is another important rule about Zero Carb: EAT CLEAN FOOD.

Denis

















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