Fast-5 Diet and Lifestyle: [fast5] Re: Fasting, exercise, and diabetes

yes, high fat works if you are low carb, and high carb also works if you are low fat.

and by carbs, I say focus on fruits, not refined foods and starches. :)

Just don't do both in excess at the same time!...that seems to always fail on many levels, lol...for me, I've found that's the key anyway.

--- In fast5@yahoogroups.com, "Kim Swearingen" <kim@...> wrote:
>
> For me it seems I can do higher fat as long as I do low sugar. In a great interview with Jorge Cruise, Gary Taubes explains it well: http://jorgecruise.com/freeemailclub/2010/8/29/three-compelling-reasons-to-stick-to-the-belly-fat-cure.html I lost weight well on the Jorge Cruise plan which essentially no more than 15 grams of sugar and 60-120 grams of carbohydrate per day. The problem with that is eventually all diets that eliminate or severly restrict any food group will fail for me. I got to where I was CRAVING things like a bowl full of brown rice and a sandwich made on really dense whole grain bread. I like Fast-5 because I don't have to deny any food group. I also agree that everyone has their own unique capacity to process the different nutrients. It is like parenting - your job is to figure out who you got and deal with that person. Same thing with our metabolisms but we're so used to listening to "experts" that we don't know our own bodies. It took me decades to figure out how sensitive I am to carbs and especially to dairy because I was like a ping pong ball going with the prevailing wisdom of the day over and over. I can eat a diet rich in fats with much better results than a diet rich in carbohydrates. I've only been going for nine days so am hesitant to make any big declarations but I will say I'm more hopeful that I've found a solution to weight loss dilemna than I've ever been before. Guess I'll see how it all turns out in the long run!
>
> ----- Original Message -----
> From: barnabywalker
> To: fast5@yahoogroups.com
> Sent: Thursday, December 16, 2010 10:57 AM
> Subject: [fast5] Re: Fasting, exercise, and diabetes
>
>
>
> That Doctor is falling in line with much of society when he spreads more "Fat Fear". It appears he's not studied such low carbohydrate advocates like Barry Groves or Gary Taubes who advocate very low sugar in the diet to keep insulin levels low, along with moderate protein,yet don't have such fear of fat in the diet. After all, something is needed in the diet to fulfill calorie needs. It's like mixing apples with bananas when he combines "high calorie" with "high fat"...High Calories of WHAT?
>
> Barnaby
>
> --- In fast5@yahoogroups.com, "RickS" <rstewart@> wrote:
> >
> > Hi all,
> >
> > First I'd like to say, tomorrow marks two years on Fast-5 for me. Still lovin' it, not likely to ever go back! :)
> >
> > Second, my doctor sent out an e-mail newsletter today with some very interesting information in regards to exercise after fasting, low-carb vs low-fat, and insulin resistance. Looks like he summed up a lot of what we talk about here and threw in a couple of studies for verification. Keep in mind, he specializes in sports medicine and nutrition so it's written with a slant towards athletes and people who may be competitive in sports.
> >
> > Enjoy!
> > Rick
> >
> >
> > Dr. Gabe Mirkin's Fitness and Health E-Zine
> > December 16, 2010
> >
> > Exercising on an Empty Stomach Can Both Prevent and Treat Diabetes
> >
> > One of three North Americans will become diabetic because
> > they eat a high-calorie, high-fat diet that *blocks insulin
> > receptors *to prevent cells from responding to insulin (insulin
> > resistance) *to cause high insulin levels *that constrict coronary
> > arteries *to cause heart attacks. Failure to respond to insulin
> > causes *high blood sugar levels *that cause sugar to stick to cell
> > membranes *to permanently damage the affected cell *to cause
> > blindness, deafness, heart attacks, strokes, amputations and all
> > the terrible side effects of diabetes.
> > After just a few days on a high-calorie, high-fat diet,
> > cells fail to respond adequately to insulin, blood sugar levels
> > rise, fat deposits in your body, even in muscles, and you gain
> > weight. This causes your muscles to start to lose their ability
> > to store glycogen, the major source of efficient fuel for exercise,
> > and you tire much earlier during exercise.
> > If you exercise vigorously BEFORE breakfast, you can
> > reduce and even prevent these side effects. Exercising after
> > fasting prevents fat from being deposited in muscles and helps
> > muscles to make more stored sugar (glycogen), the primary efficient
> > fuel for exercise. A study from Leuven, Belgium shows for the first
> > time that "fasted training is more potent than fed training to
> > facilitate adaptations in muscles, and to improve whole-body
> > glucose tolerance and insulin sensitivity" (Journal of Physiology,
> > November 2010). So you are able to exercise longer and harder.
> > If you do not exercise during this period, you gain none of these
> > benefits. If you exercise after eating, these benefits are reduced
> > markedly (Physiology, April 2005).
> > When you exercise after fasting, you burn primarily your
> > own body fat for energy. The fat is removed from fat cells and
> > muscle cells. Muscle enzymes burn fat more efficiently and clear
> > further fat from your muscles and fat cells to make your cells
> > more sensitive to insulin. This reverses the cascade described in
> > the first paragraph.
> > However, fasting before exercising harms training and
> > competitive performance in athletes. The limiting factor to how
> > fast you can move your muscles is the time it takes to move
> > oxygen into muscles. When you fast before exercising, you burn
> > more fat and less sugar. Since sugar requires less oxygen than
> > fat to be converted to energy, your needs for oxygen are greater
> > to burn fat. This slows you down and tires you earlier.
> > The basic research that showed how muscles convert sugar
> > to energy was done in the 1930s by Diana's father, professor
> > Donald Purdie of Cambridge University in England. He worked
> > with Hans Adolph Krebs, who won the Nobel Prize for Physiology
> > or Medicine in 1953.
> > It is not established whether athletes should train on a
> > low carbohydrate diet to teach their muscles to burn sugar more
> > efficiently. This would help them to compete at a faster pace.
> > Several studies show that training after fasting increases enzymes
> > that turn sugar into energy. However, training with reduced sugar
> > stores (glycogen) can limit workouts, and this may counteract the
> > gains of fasting before working out.
> >
>