How to Eat Just the Right Amount of Carbs to Slash Fat, Look Great Naked, & Live Lean Year-Round
Nate Miyaki (2014, read 2015)
Read this in January (2015) – simple eBook to make the author money, despite how much of its content might be good or not. There were some neat nutritional links, but now, reading Examine.com’s digests, I this is a pretty worthless report. 4 pages of highlights.
My bolded portions of the kindle highlights are below for my records. One big problem with a book like this is that it’s hugely dated. Much of the general information doesn’t need to be repeated for the fifth time, and almost all of the specific information will change within a decade or two, instantly dating the book.
Only one bolded and later highlighted sentence:
The fact that something is considered beneficial to a sick body does not mean that it is necessarily good for a healthy body, and vice versa.
Saturated fat is important:
A moderate intake of natural saturated fat from a mix of whole foods is important for a variety of cellular and hormonal functions.
Why do some need more protein?
The scientists who believe that protein requirements are greater for athletes and exercising people offer two explanations: 1. Amino acids may be oxidized during exercise. 2. Increased protein synthesis is necessary to repair damage and forms the basis of training adaptations. Jeukendrup, et al. Sports Nutrition
Eating fewer, regular-sized meals with higher amounts of lean protein can make one feel fuller than eating smaller, more frequent meals . . . eating frequency had relatively no beneficial impact on appetite control.
Protein also has the highest thermic effect of any food. This is just a fancy term describing how many calories are burned off in the digestion and storage processes.
The majority of the research suggests 1.5-2.0 g/kg, which equals 0.7-0.9 g/lbs of bodyweight.
Ketosis might be great for a lot of reasons, but it doesn’t instantly mean fat loss:
Ketosis DOES NOT equal fat loss. It can equal fat loss, . . . Despite some of the metabolic and hormonal advantages of certain macronutrients and macronutrient ratios, total calories still count.
Agreed, although that doesn’t negate the benefits of exercise. Tim Ferriss describes it best: everyone eats daily, so changing diet is far less difficult than adding in some exercise routine for the first time in a person’s life, which they may or may not continue:
…most people could reach a healthy bodyweight with diet alone, no formal exercise sessions necessary.
Good to know, should look up:
One hour of high-intensity exercise decreases liver glycogen by about 55%, and a 2-hour strenuous workout just about depletes glycogen in the liver and specifically exercised muscles. — McArdle, et al. Sports and Exercise Nutrition