Burn fat with fat

JsMe  

Love this article shared…..

” A recent article has a few take home points that I would contend. The article suggests that eating before a workout is critical so that the body stays away from cannibalizing its own muscle the moment you break a sweat. Additionally, it suggests that the body strictly burns sugar for energy. Finally, the article proposes that stocking up on sugars prior to exercise is the answer to avoid bonking. Sounds like the traditional line from the typical performance nutrition “expert” who has neglected to understand the real story behind pre-workout fueling. Lets review the facts about fueling the body as I explain my points of contention. 

WHAT YOU NEED TO KNOW ABOUT HOW THE BODY IS FUELED

The body has an alternative, more efficient and effective fuel source other than sugars: fat! 

When you load up on carbs before activity, the body will choose the sugar every time.

This means that your body never has a chance to get into a state of fat burn. It’s amazing to me that everyone who breaks a sweat during a workout is in some way motivated by burning fat, but so many insist fueling with sugar. 

Burning primarily sugar for fuel is a devastating error in the quest to shed body fat. Not only does it mean that you limit your chances of torching body fat but the cost of running on sugar at the cellular level is much greater than the cost of burning fat. The article at the root of this discussion suggests that ATP is a naturally occurring energy source in the body. ATP is indeed the currency of energy in the body but saying it is “naturally occurring” is misleading. It is produced by converting either sugar or fat into a usable energy source.

ATP is indeed the currency of energy in the body but saying it is “naturally occurring” is misleading.

Dumping out your piggybank of carbs or fats at your body’s cash register and expecting your body to give you energy in return would be like dumping your piggybank of american coins and dollars on the counter of a store in Canada. They are going to ask you to convert your American dollars into Canadian currency before making the sale. The point is that the body requires you take your carbs (sugars) and fats to the bank for exchange into the proper currency. The bank is your cell (specifically the Proton Pump) and the proper currency for usable energy is ATP. 

TAKE NOTES – THIS IS BIG

You get taxed on converting sugars into ATP differently than you get taxed on converting fat. Within the cell, during the conversion of sugar into ATP there are three compounds of Carbon Dioxide that are produced as a byproduct of the conversion process. When you bring fat to the cell to be converted into ATP only two compounds of CO2 are produced as a byproduct of the conversion process.

In other words the tax on converting sugar to ATP is 30% greater than when you convert fat into ATP. CO2 makes the cellular environment more acidic. A more acidic cell sounds to me like something to avoid, but here’s exactly why it’s the opposite of good: the lower pH environment in the cell results in less ATP production by the Proton Pump. Less ATP equals less available fuel or energy. 
See the Proton Pump pumping out ATP (gold nuggets) in this cellular animation video from 1:10 – 1:30:

SOLUTION

Direct your body towards burning your own body fat for energy. Eating cereal and “energy bars” before exercise is not the way. Eating primarily healthy fats and proteins no sooner than 2-4 hours prior to exercise and pumping the brakes on the carbs until after the gym is one way. Taking in the healthy fats more regularly trains your cells how to use fat for fuel more efficiently. The post-training carbs will top-off any depleted glycogen stores just in case you ever need them. Only thing is you may not need them very often if you are regularly burning fat for fuel – converting fat into energy equals more gold nuggets of ATP available to do more work with! 

TAKE TO THE TRENCHES

Start slow and give this a try before your less intense, shorter workout days to get used to it. Keep in mind that unless you are hungry there is no law that says you must eat before you break a sweat. Assuming your goal is fat burn then exercising on an empty stomach is one way to become a fat burning machine!

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Tim DiFrancesco, PT, DPT, ATC, CSCS is the Head Strength & Conditioning Coach for the Los Angeles Lakers and President of TD Athletes Edge, where he provides fitness, recovery and nutrition guidance to aspiring and professional athletes. For training advice, visit http://www.tdathletesedge.com and follow him on Twitter/Instagram through @tdathletesedge. 

References:

Powering the Cell: Mitochondria [Motion picture]. (n.d.). https://www.youtube.com/watch?v=RrS2uROUjK4.
Special thanks to Dr. Cate Shanahan and Luke Shanahan for helping me to explore the goldmine that is the Proton Pump.”

Why ketogenic?

The whole idea of a ketogenic diet sounds so appealing. To be in the state of ketosis when your bodily fat is being effectively consumed from within is something that I would imagine all of the overweight people would hope to achieve. It’s almost like creating your own science project and you are the project. The extremes of it is what worries me, the need to check urine samples and some even go so far as blood samples to see if their body is in the state of ketosis. It’s all going a bit far for my liking and maybe though it’s why I am a failed dieter as I will not go the extra step and have the single mindedness to pursue this dream.

The whole paleo, Banting NSNG is appealing as of course their diet, in my opinion (theirs may differ) is ketogenic.

You do need the right tools though to be successful. Obviously firstly is frame of mind and with that comes determination and self belief, we can all diet it’s not rocket science – just eat less! Also we need to have the right foods available to us and to plan our menus for tasty and satisfying food that once eaten will not cause us to waiver! Sometimes that is of course easier said than done.

I have found that I am most successful when dieting if I record what I eat and initially check quantities as guessing portion size can sometimes be haphazard. To this end the wonderful app My Fitness Pal (MFP) is very useful and once you have stored your favourites on it you will find you can add your daily foods simply and sometimes just by scanning the bar code. Recipe creation is easy too, though not so easy to amend a recipe once created!

My failure to date has been not correctly measuring my quantities and recording my foods – well and of course eating the wrong foods!

I have also discovered a great website that actually works out for you on a ketogenic basis what your protein carbohydrate fat intake should be! As the app MFP gives you a breakdown of these ratios in food they both work together really well. Here is the site:

http://keto-calculator.ankerl.com

Or you can try:

http://www.ruled.me/keto-calculator/

For the next week I am going to use the MFP to track my success and monitor how closely I am following the suggested ratios and what the results for me are.

I am also conscious that I don’t drink enough water. I probably have only 4 drinks a day, MFP enables you to record your drinks too so I need to make use of this and record!

Exercise is another issue, you can record what you do on MFP so it’s a really handy app to have!

What is your body fat percentage? These pictures help you to have a rough guess

Is eating fat good for you?

An article that may be of interest.

Eating fat is good for you: Doctors change their minds after 40 years
A DIET packed with fat is the healthy way to prevent heart disease, a leading British expert has claimed.
By: Jo Willey Wed, October 23, 2013

After 40 years of cutting fat from our diet, doctors may now be turning their advice on its head [GETTY]
Cardiologist Dr Aseem Malhotra says the obsession with a low-fat diet has “paradoxically increased” the risk of heart disease.

Other experts have added their voices to his controversial call to end 40 years of advice to cut saturated fat – which has been described as “the greatest medical error of our time”.

They claim the guidance has left millions of people at risk of developing cardiovascular ­disease and “led to the over-medication of millions of people with statins”.

The public could just as effectively protect themselves by eating “real” food such as butter, milk and cheese and adopting the Mediterranean diet.

Dr Malhotra, an interventional cardiology specialist registrar at Croydon University Hospital, London, slammed the routine prescriptions of statins and claimed a diet high in saturated fats could be three times more effective at lowering cholesterol.

Writing on bmj.com, he said a preoccupation with levels of total cholesterol “has diverted our attention” from the worse risks of a condition known as atherogenic ­dyslipidaemia, which is an unfavourable ratio of blood fats.

He said saturated fat has been demonised since the 1970s when a landmark study found a link between coronary heart disease and total ­cholesterol, which correlated with the percentage of calories provided by saturated fat.

He said: “But correlation is not causation. Nevertheless, we were advised to cut fat intake to 30 per cent of total energy and a fall in saturated fat to 10 per cent.”

Some doctors claim a diet high in fat could help to lower cholesterol (PIC POSED BY MODEL) [GETTY]

Lowering cholesterol, by whatever means, lowers risk

Professor Peter Weissberg, of the British Heart Foundation
But recent studies “have not supported any significant association between saturated fat intake and risk of cardiovascular disease” and saturated fat has actually been found to be protective.

A Journal of the American Medical Association study recently revealed that a “low fat” diet showed the greatest drop in energy expenditure and increased insulin resistance – which is a precursor to diabetes – compared with a low carbohydrate and low glycaemic index (GI) diet.

Dr Malhotra refers to the United States, where obesity has rocketed despite the percentage of calorie consumption from fat falling from 40 per cent to 30 per cent in the past 30 years. One reason is that the food industry “compensated by replacing saturated fat with added sugar”.

He says eight million Britons take statins yet there has been no major impact on heart disease trends.

Adopting a Mediterranean diet largely based on vegetables, fruits, beans, whole grains, olive oil and fish after a heart attack is almost three times as powerful in reducing mortality as taking a statin, he says.

“Doctors need to embrace prevention as well as treatment. The greatest improvements in morbidity and mortality have been due not to personal responsibility but rather to public health,” he said. “It is time to bust the myth of the role of saturated fat in heart disease and wind back the harms of dietary advice that has contributed to obesity.”

It seems a Mediterranean diet could be three times more power in reducing mortality than statins [GETTY]

Commenting on Dr Malhotra’s article, Timothy Noakes, a professor at the University of Cape Town, South Africa, said: “Focusing on an elevated blood cholesterol concentration as the exclusive cause of coronary heart disease is unquestionably the worst medical error of our time.

“After reviewing all the scientific evidence I draw just one conclusion – never prescribe a statin drug for a loved one.”

Professor David Haslam, chair of the National Obesity Forum, said: “The assumption has been made that increased fat in the bloodstream is caused by increased saturated fat in the diet, whereas modern evidence is proving that refined carbohydrates and sugar in particular are actually the culprits.”

Professor Peter Weissberg, of the British Heart Foundation, said: “Lowering cholesterol, by whatever means, lowers risk. Cholesterol levels can be influenced by diet, exercise and drugs, in particular statins.

“There is clear evidence that patients who have had a heart attack, or are at high risk of one, can benefit from taking a statin. This needs to be combined with a balanced diet, not smoking and taking regular exercise.”

Mmmm all food for thought……