Robert Atkins was a big, fat liar

Low Carbs? High Carbs? - What we know about exercise and food

J. Timothy Lightfoot, PhD FACSM RCEP ES Professor and Chair Dept. of Kinesiology University of North Carolina Charlotte

Overview of talk

History of Low Carb Diets Does It Work & Why? Dangers of Low Carb Diets What our bodies use for fuel For More Information.

History of Low Carb Diets

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1864 - Undertaker William Banting Lt. Col. WD Quackhorn writes Letter on Corpulence advocating high protein/low carb regimen 1961 - Herman Taller publishes Calories Dont Count espousing a high protein, low carb diet. 1972 - Robert Atkins publishes his first diet book and advocates high fat/high protein/low carb diet

Idea was simple - your body would use what you gave it; thus, if you gave it fat, it would burn more fat

1992, 1999 - Atkins publishes updates, now advocating high protein/low carb diet

Greatly reduced claims about eating fat

Should It Work?

Thomas & coworkers (1992) showed that in both obese and lean subjects, increasing fat content of diet did not result in more fat being used for energy.
(Am. J. Clin. Nutr. 55:934-942).

Numerous studies show that excess proteins in diet are excreted (i.e. not used for energy) (e.g. E. Jequier, News in Physiol. Sci. 8: 273276, 1993)

Okay - Does It Work?

Most lay-individuals would say Yes Some science to support - NEJM (5/22/03)

Foster, et al. (Univ. Pennsylvania)

63 obese men & women; 6 months Weight loss greater after 6 months/same after 12 60% dropped out before completion
132 obese individuals; 6 months Low carb = 12.8 lb loss Low fat = 4.2 lb loss 60% drop out rate

Samaha, et. al. (Philly VA Med. Hospital)

Why does it work?

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Christopher Gardner, PhD Stanford Center for Research in Disease Prevention

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All suggested menus 1500-1700 kcals/day

What are the dangers?

Ketosis

Dehydration, constipation, kidney stones, hyperlipidemia, optic neuropathy, osteoporosis, impaired cognitive function Increased fat causes insulin resistance

Lipotoxicity

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Youre grumpy/cranky

So what are we supposed to eat to lose & maintain weight?

A balanced diet

Institute of Medicine (2003)

20-35% fat 45-65% carbs 10-25% protein <30% fat 15% protein 55% carbs

American Heart Association (2001)

IMPORTANT: Eat less simple sugars/carbs; Eat complex carbs!!!!

Your bodys use of substrate

Carbs are easy to burn/metabolize

Do not store excess as fat

Fats take longer to metabolize

Store excess in adipose tissue

Proteins take even longer to metabolize

Excrete what is not used

So, how much do we use?

It depends on intensity & duration of activity At rest

10-12% of our energy comes from protein 45% comes from fat / 45% comes from carbs Below 70% of max - 40 mins

Low intensity exercise

10-12% from protein 50% from fat / 40% from carbs 10-12% from protein 54% from fat / 36% from carbs

Below 70% max - 100 mins

So, how much do we use? Pt. 2

High intensity exercise

At 80% of max

5-8% from protein 16% from fat 79% from carbs 0% from protein 0% from fat 100% from carbs

At 100% max

For More Information

This presentation at personal.uncc.edu/jtlightf Dean Ornish books Freedman, MR, et al. Popular Diets: A Scientific Review. Obesity Research. 2001 9(Supp): 1S-40S National Weight Control Registry
(http://www.lifespan.org/services/bmed/wt_loss/nwcr/)

Deal with qualified/educated professionals

RD that specializes in weight control Exercise professional with a degree and certification

Final Conclusions

To be healthy you need a balanced diet that includes complex carbs Calories In/Calories Out In most situations, you are burning 50% fat/50% carbs (protein usage is fairly stable) No exercise burns 100% fat To burn fat, do LSD (Long, Slow Distance) Educate yourself

Thanks and Questions?

Functional Health Lab / Exercise Genomics Lab