This Post is for information only. There is a lot of information here. I hope you will find it useful. ~ Lisa
Who is Dr. Jan Kwasniewski and his Optimal Diet and why did we start a thread about it?
Most of us on this forum know that we become obese because by eating a lot of carbs with or without high fat, we become insulin resistant. When we become insulin resistant we develop a metabolic fat accumulation syndrome that makes us hungry all the time, fatigued, and very fat.
If we're lucky, we discover the LC WOE, and if we follow it faithfully, we lose weight. For some of us, a lot of weight. Some of us (if this forum is any indication, mostly men) reach our goals. Some of us (mostly women it seems) stall somewhere between 20-30 pounds away from that.
So we try harder. Some of us lower our carbs even further, sometimes to zero. Doesn't seem to work. Then we drop the 'high calorie' foods like nuts and cheese. Doesn't seem to work. Then we read posts here about how, when we get close to goal, calories (that we never counted before) now seem to matter. And we start to believe this, even though we began our LC WOE because we read enough of the science (in Taubes and in Groves, for instance) to know that this is absolutely, positively untrue. It was untrue when we lost 75 pounds without counting calories, and it's just as untrue even though we still need to lose another 25. But what else could it be? We're being completely strict with carb counting, or not eating any at all. It's got to the be calories.
So we decide to cut down. And what's the first thing we try to eliminate? Fat. After all, it's not only 9 calories per gram compared to 4 calories per gram for carbs and protein -- we've had 'fat is bad' drummed into us for so long it's always there in the back of our minds, like a little voice we can never completely silence.
We cut out the nuts, the cheese, the cream, the bacon, etc. etc. etc. And yet we STILL don't lose scale weight. Some of us even gain a bit back.
In despair, we go the other way - we read the 'high fat' posts and we start adding a lot more fat to our diets, while keeping our carbs low. Result? Some of us gain even MORE weight. We go on hunts for supplements, blood tests - anything that can explain this inability to move the scale.
The one thing we hardly ever think about though, or seriously change, is the third nutrient in our equations - protein. After all, we began our LC WOE by eating as much protein as we want. Many of us were eating so much fat and carbs prior to starting that we may well have been protein deficient. But over the years it's taken us to lose a lot of weight, we're protein-deficient no longer. And we weigh a lot less, so our protein needs are a lot less. What Dr. Kwasniewski (and Barry Groves) believes, and what this article shows, is that for some of us, our protein needs are even lower and our fat -- and yes, our calorie needs -- are even higher.
Eat MORE calories to break a stall? How counter-intuitive is that? But again, if you study how the metabolism actually works, that makes perfect sense. If you combine that knowledge with the new information in that study, it becomes even clearer. For some insulin resistant individuals with this particular metabolic issue, the only recourse is to up our fat (and calories) while severely lowering protein intake. Carb intake can never go back to where it was pre-LC, but it no longer needs to be at rock bottom either. I've actually doubled my daily carb intake in the last month (from 20 NC to 40 NC) and still lost weight.
Let me say that again:
by following Kwasniewski's formula, I've broken a 2-year scale weight stall! And I've done it by upping my caloric intake from an average 1300-1500 to an average 1700-1900.
Can some LC'ers eat all the protein they want every day and still lose weight? Yes. As we know, there are some people in our lives who can eat a zillion carbs daily and remain slim and healthy. But we're not those people, which is why we're here. New research now indicates that just as some people can eat all the carbs they want, and some people can eat all the protein they want -- there are some people for whom consuming a lot of protein while also eating a lot of fat can increase, not decrease, insulin resistance. Which goes a long way toward explaining why some of us successfully lose weight on LC and then not one pound more despite very vigilant efforts.
For more information:
http://www.sciencedaily.com/release...90407130905.htm
http://forum.lowcarber.org/showthread.php?t=394155
http://homodiet.netfirms.com
http://homodiet.netfirms.com/misc/calculus.htm
http://www.cybernaut.com.au/optimal...tion/index.html
http://homodiet.netfirms.com/forum/hdforum.htm
Note: homodiet is really a follower's site: Stan Popis of South Africa
http://180degreehealth.blogspot.com...wasniewski.html
Here are some very useful pages (like the Canadian Kwasniewski forum, in Polish) translated by Google. Um... let's just say the program will never be offered a translator's job at the United Nations (wherever it doesn't know how to translate a slang word it leaves the original Polish, and it occasionally translates slang in very unique ways -- hence a thread subject: "Orgy in my Stomach"), but you can glean a lot of information between the lines.
http://translate.google.com/transla...l%3Den%26sa%3DG
http://translate.google.com/transla...l%3Den%26sa%3DG
http://translate.google.com/transla...l%3Den%26sa%3DG
http://translate.google.com/transla...l%3Den%26sa%3DG
http://translate.google.com/transla...l%3Den%26sa%3DG
Here's an abstract of an important study conducted in Poland, proving what most of us already know - LC/HF diets not only work - they're good for you.
Long-term consumption of a carbohydrate-restricted diet does not induce deleterious metabolic effects.
Department of Experimental Pharmacology, Polish Academy of Sciences Medical Research Center in Warsaw, 02-106 Warsaw, Poland.
Carbohydrate (CHO)-restricted diets have been recommended for weight loss and to prevent obesity, but their long-term effects have not been fully elucidated. This study was designed to evaluate the effect of long-term (>1 year) consumption of a low-CHO high-fat diet ("The optimal diet," developed by Dr Kwaśniewski referenced herein) on lipid profile, glycemic control, and cardiovascular disease risk factors in healthy subjects. Of 31 "optimal" dieters enrolled in the study (17 women and 14 men, aged 51.7+/-16.6 years), 22 declared adherence to the diet for more than 3 years. Average energy intake and principal nutrients consumed were assessed from 6-day dietary records provided by the participants. The metabolic profiles of most subjects were positive for several indicators, including relatively low concentrations of triacylglycerols, high levels of high-density lipoprotein cholesterol (HDL-C), and normal ratios of low-density lipoprotein cholesterol/HDL-C and total cholesterol/HDL-C. In most subjects, plasma concentrations of glucose, insulin, glucagon, cortisol, homocysteine, glycerol, and C-reactive protein were within reference ranges. Notably, in all but one subject, the homeostasis model assessment index of insulin resistance remained below the threshold for diagnosis of insulin resistance. These results indicate that long-term (>1 year) compliance with a low-CHO high-fat "optimal diet" does not induce deleterious metabolic effects and does not increase the risk for cardiovascular disease, as evidenced by maintenance of adequate glycemic control and relatively low values for conventional cardiovascular risk factors.
Grieb P , Kłapcińska B , Smol E , Pilis T , Pilis W , Sadowska-Krepa E , Sobczak A , Bartoszewicz Z , Nauman J , Stańczak K , Langfort J . Grieb P, Kłapcińska B, E Smolej, Pilis T, W Pilis, crepe-Sadowska E, Sobczak A, Bartoszewicz Z, Nauman J, K Stańczak, Langfort J.
PMID: 19083495 [PubMed - in process PMID: 19083495]