Having Coca Cola And Something With It Reduce Stomach Fat

Having Coca Cola And Something With It Reduce Stomach Fat

Urban legend claims that we have been lied to and the excess energy is not fattening, but harmful changes in the hormonal system. Insulin hormone and carbohydrates, especially sugars, have become a particularly serious culprit.

For example, a well-known domestic doctor has claimed that "insulin is a poison that damages the body in many ways." and: " Today, insulin is thought to be the root cause of obesity." and “Some are more sensitive and secrete more insulin than others. That’s why some are fatter than others. ”

However, perhaps the best known speaker on the insulin troll is Gary Taubes . He has published e.g. book Good Calories, Bad Calories .

In this article, I became Vladimir Heiskanen as a writing partner , whom I met during a course in medical physiology at the University of Helsinki. In the paper, we justify why such claims above are largely nonsense.

excessive carbon

Stop drinking THIS to maintain weight and prevent belly fat regain after weight loss

What is insulin? Insulin is a peptide hormone produced in the pancreas. Insulin secretion increases manyfold after a typical meal, primarily in response to an increase in blood sugar or glucose. Also e.g. a few amino acids increase insulin secretion. As these levels fall in the blood, insulin also gradually goes to sleep. The effect of elevated insulin is not long lasting (Ganong Medical Physiology 2001-).

So why do you need insulin? As glucose and certain amino acids rise in the blood, insulin is taken more efficiently from the blood into cells, including muscle. This is one mechanism by which insulin directs energy metabolism toward increased use of carbohydrates for energy. However, insulin is not the only means of transporting glucose into cells, but, for example, exercise increases muscle glucose uptake into muscle cells independently of insulin ( Dube et al. 2015 ).

The blood sugar lowering effect of insulin is not only due to the injection of sugar into the cells, but it also reduces the release of liver sugar into the bloodstream. In fact, this is the main mechanism for why in type 1 diabetes, blood sugar rises to dangerous readings without insulin medication ( Sonksen and Sonksen 2000 ). Thus, insulin is more of a brake than an activator .

The importance of insulin for muscles should also be mentioned. Insulin has the effect of reducing the breakdown of muscle proteins and the effect of allowing muscle protein synthesis ( Abdulla et al. 2016 ). The latter means that if the insulin concentration is very low, muscle protein synthesis will not be boosted. If insulin is not given, the muscles atrophy very quickly in type I diabetes ( Hulmi et al. 2012 ). After all, in people with type 1 diabetes, the production of insulin in the pancreas decreases and eventually stops completely, and without the medicine, they die. Insulin is therefore a good and necessary hormone. Or is it?

At the same time as insulin enhances the use of carbohydrates for energy, it correspondingly prevents the breakdown ( lipolysis ) and release of fats from adipose tissue and also the oxidation or burning of fatty acids. Insulin also increases the conversion of carbohydrates to fatty acids (de Novo lipogenesis) and the incorporation of fatty acids into glycerol, the final accumulation of stored fats.

The “carbohydrate-insulin hypothesis” and fuss claims in obesity Insulin therefore slows down the breakdown and burning of fats and increases the accumulation of fats. For this reason, carbon and insulin phobics conclude:

“Carbohydrate → insulin → obesity”

By the same logic, it is stated that:

“ Low Carbohydrate Diet → Insulin Down → Weight Loss or Obesity Prevention”

Obese

For example, in his book Good Calories, Bad Calories , Gary Taubes explains :

“By stimulating insulin, carbohydrates make us obese and ultimately cause obesity. The less carbs we eat, the leaner we become. ”

One domestic doctor also tells the same story about how obesity is caused precisely by carbohydrate and insulin, and apparently other factors are of no greater importance:

"Nowadays, it is thought that insulin is the root cause of obesity."

“Some are more sensitive and secrete more insulin than others. That’s why some are fatter than others. ”

"No matter how vegetarian and low-fat supporter, insulin turns any extra carbohydrate into fat." "Sugar stimulates insulin, and therefore obesity has spread like a deadly white."

Yes, you read that right, like Death White. So we have some kind of insulin fairy waiting to see how we enjoy the carbs processed by the food industry for our evil. And then we gain weight and all this is ultimately a pharmaceutical conspiracy.

insulin

We’ll tell you soon if these claims have anything to do with it.

Obesity epidemic and population-level carbohydrate consumption The current nutrition of Finns is called the so-called “Alternative circuits ” often become fat-crippled . Indeed, gaining weight may be put at the peak of reduced fat intake and increased carbohydrate intake.

Do we eat more carbohydrates and sugars than before the “obesity epidemic”? Statistics do not really support this line of thinking. Fat consumption has increased during the 20th century, while both the relative and absolute proportion of carbohydrates have decreased according to nutritional balances . So how could the obesity epidemic be due to increased carbohydrate consumption if consumption has not increased?

KulutusFog

Picture. From a lecture by Mikael Fogelholm at the Faculty of Medicine.

One could argue that the problem is not the total consumption of carbohydrates but white sugar and the glucose or fructose it contains.

This, too, hardly fully explains the obesity epidemic, as nutrition balances show that sugar consumption has not been on the rise in recent decades. In fact, the curve even shows a slight downward trend, although according to Finravinto studies, white sugar consumption would have risen by one percentage point since the 1980s. We have not seen similar graphs of sugar intake in relation to changes in physical activity or energy consumption.

ReijoL

Picture. Reijo Laatikainen's picture of FAO statistics . Also read his article .

If we look at it from a slightly broader perspective, many peoples who eat very high in carbohydrates are not overweight or sick, on the contrary. For example, Okinawan basic bullies and Ethiopian runners , who eat much less fat than Finns, but correspondingly a lot of carbohydrates. Oh yeah and are very physically active meaning their energy consumption is high. A passive person often gains weight more easily than an active one . In addition to physical activity, low metabolism (energy consumption for basic organ functions) is also an important predictor of obesity, not just energy intake ( Hume et al. 2016 ).

Although the change in carbohydrate intake does not explain the obesity epidemic, we still do not claim that carbon monoxide is healthy. For example, access to many sugary foods and beverages among children and young people is alarmingly high. Likewise, many of the pastries and buns eaten are ingrained in the routines of some people unnecessarily. Sometimes you could try healthier snacks. The human body and mind can be taught to enjoy less sweet food.

The most sensible summary of sugar would probably be that foods with refined, added sugar easily lead to overeating and thus obesity ( Te Morenga et al. 2013 ). In contrast, consumption of whole fruits and berries does not lead to overeating and is likely to be neutral to weight management. Based on preliminary research evidence, the use of fruit could be an even better option than a strict, fruit-barred sugar restriction ( Kaiser 2014 , Madero et al. 2011 ).

Dieting requires a carbohydrate deficiency rather than an energy deficiency? Some people think that carbohydrates prevent the burning of fat, i.e. oxidation, for energy, and thus it is not possible to lose weight with a high-carbohydrate diet. For example, the figure below shows the opinion that a carbon / glucose deficiency is needed to produce body fat, not an energy deficit.

glucose deficiency

On the other hand, one of Finland's best nutritionists, Orthopedic, has sometimes written:

“Elevated insulin affects the body in many ways. One consequence is being overweight. If the amount of carbohydrates in the diet is reduced, insulin levels also decrease. This way, this diet loses weight without having to stress yourself too much or lower calories. ”

This again speaks to the fact that a doctor’s degree in nutrition or doctor’s papers does not yet automatically make anyone a comprehensive nutritionist.

The studies put flour (i.e., charcoal) into the mouth of the above-mentioned claimants. A highly respected team of researchers recently studied the effect of carbohydrates vs. fats on dieting in perhaps the best controlled setup to date. In this study, the energy balance of all subjects was kept the same, but only fat was restricted from one group and only carbohydrates from the other. In this study, all food of the subjects was provided and the subjects lived all the time in a room where all the energy consumed was measured. So now in the second group the carbs dropped and through that insulin, so if the theory of carbohydrate phobics holds true, this group lost weight, the other did not. But how wrong they were. The result was that those who lost fat lostmore body fat compared with carbohydrate-limiting ones, although they had less drop in insulin levels ( Hall et al. 2015 ). Thus, insulin cannot in any way be the only decisive factor in weight loss.

Well, of course, Gary Taubes and the partners did not believe this result, because it was short-lived and they thought the result was wrong. Indeed, Gary Taubes himself was so sure of his own theory that he decided to set up a research funder called the Nutrition Science Initiative (NuSI) to fund a longer-term study by the same group. Contrary to what Taubes imagined, in fact, this longer-term study provides more reason to doubt his own insulin theories, i.e., a ketogenic low-insulin diet does not reduce fat more effectively than a higher carbohydrate diet when energy intake is digested the same ( Hall KD 2016). This is despite the fact that the ketogenic diet slightly increased energy consumption because a) the energy supplement was very small and b) the extra energy was taken from the body’s protein stores (presumably muscle, for example) rather than fat.

For example, we took only these couple of studies, but other studies have also found that a person loses more than 75% of their energy with a diet high in carbohydrates, for example, if only calories fall ( Shintani et al. 2001 ). In other words, by eating a lot of carbohydrates, it is possible to burn fat. There are also people who have lost weight by eating, for example, just potatoes or just biscuits . Stephan Guyenet is at the heart of the matter in his Twitter post below.

Gyunet

Many offer a low carb diet (VHH) as the only right way to lose weight . It is a means of weight loss that works for many people and cannot be denied.

However, studies show that it is not, on average, superior to other restrictive diets. The low-fat, Stone Age, or even the Volumetrics diet, which favors liquid foods, did on average about as well in weight loss. This weight loss is, of course, based on a reduction in energy intake with a restricted diet or a reduction in energy intake relative to energy consumption. What is common in these weight loss diets is therefore to limit something, not necessarily exclusively carbohydrates ( Johnston et al. 2014 , Otten et al. 2016 ). Here, too, man is an individual: for some it is easier to limit carbohydrates, for others fats.

Insulin and hunger Why isn't insulin as fattening as claimed? Insulin is just one of hundreds of hormones or hormone-like substances in our bodies. Hunger, satiety, fat release, energy use, and formation alone are regulated by dozens of message molecules. Although limiting carbohydrates can limit one of these, insulin a little, in the end, the body's energy state (intake - consumption), along with the entire hormonal system and brain regulation systems, will determine the outcome.

Our bodies are often very logical. An increase in insulin tells the brain that there could now be some restriction on eating ( Niswender & Schwartz 2007 ). This is usually overlooked in claims such as the following:

“ Some are more sensitive and secrete more insulin than others. That’s why some are fatter than others. ”

In reality, slightly elevated fasting insulin levels are far from always associated with obesity ( Hivert et al. 2007 , Tucker & Tucker 2012 ). In fact, inhibition of insulin action in cells causes obesity in some ( Masaki et al. 2004 ), but not in all rodent studies ( Könner et al. 2000 ).

Among other things, about insulin medication and its misunderstandings, e.g. in type II diabetes, more is likely to come later in Professor Juhani Knuut’s blog .

Proteins and “whey-insulin paradox” "And that obesity is caused not by fats but by their lack, so the proteins in the milk start to stimulate insulin which is the same thing as eating carbs and it makes you obese."

A higher protein typically increases insulin secretion after a meal. So from this one could of course conclude that proteins fatten if insulin is once the core of everything. In reality, however, in many situations, a moderate or high intake of protein promotes weight management (with the possible exception of some ketosis survivors or overeaters , but no more than that). It is probably true that milk fats do not have a significant fattening effect ( Kratz et al. 2013 ).

But back to protein and insulin. 5/31/2016 In the Arman Under the North Star episode, the Orthopedist of the whole nation , who has barked at almost all academic bodies and officials in Finland, says:

AH

True, insulin rises after consuming a milk protein, i.e. whey-casein protein cocktail (e.g., Hulmi et al. 2005 ). But how can it be explained that whey raises insulin more than other proteins in milk ( Hoppe et al. 2009 ), yet its health effects are probably the most beneficial and it is not a bad protein in weight management either ( Pal & Radavelli-Bagatini 2013 , Sousa et al. 2012 , previous blog post and Weightology blog excellent writing ). So there is nothing in this argument either.

Overeating makes you fat no matter where the energy comes from Randomized studies have shown that overeating leads to obesity regardless of whether the extra calories came from fat or carbohydrates ( Horton et al. 1995 ; Lammert et al. 2000 ). In which way a positive energy balance is formed and through it gaining weight more easily is of course partly individual depending on e.g. personal preferences, exercise, etc. but no more than that.

caloriesSouthPark

How does the body regulate weight? What is the most likely cause of obesity? Vladimir has discussed the possible causes of obesity in more detail in his blog ( Obesity: Causes and Solutions ) . Here, however, is a brief summary of a few key points.

The body has a very subtle system that regulates hunger and satiety, located mainly in the area of the hypothalamus of the brain. This system receives signals from the body that tell about the body's energy balance.

This system of brain regulation tends to resist changes in an individual’s weight. For example, changes in brain nerve cells after a large meal or a delicious weekend increase the feeling of satiety as well as energy consumption (e.g., an individual’s activity and heat production). Thus, little extra weight should be accumulated in the body as the body fights against obesity through several mechanisms.

However, obesity has become more common in Western countries. This has happened very strongly at a time when there have been changes in Western food culture that support overeating such as increased food palatability, variety, lower saturation effect, easier availability and lower price (relative to income).

Many obesity researchers see that eating a modern person is not even based on hunger, but is driven by the effect of delicious contemporary food on the brain’s reward and motivation system. The effect of modern food on this motivational system, in turn, is able to mask the effect of brain saturation systems. In this case, the person eats too much and fattens.

The most likely cause of obesity, then, is that in today’s food environment, it is too easy and pleasant to eat more than necessary .

In addition to changes in the food environment, other concomitant social changes such as increased passivity or lack of sleep may explain weight gain in at least some people.

Summary Insulin and carbohydrates are surprisingly neutral in terms of weight loss and weight gain in light of studies. In the end, the most important thing in weight management, weight loss and weight gain is the calorie balance (energy consumption - energy intake) and thus the whole. To present an overly simplistic truth about a complex matter such as human physiology is simply not true.

We are happy for people who have found the right diet for themselves. We are not really claiming that the restriction of carbohydrates as a method has been wrongly lost weight. In fact, it is a good thing that many have been brought into the debate by eating too much refined carbohydrates instead of just intimidating fat. We do not accept that it is claimed that a single issue, such as carbohydrate, insulin or even fat overdose, is at the heart of the whole population. We hope, therefore, that we have highlighted this quite comprehensively with this writing.

We believe that a high sugar intake should definitely be avoided. The reason is not primarily insulin, but the fact that a diet with added sugar is also often a tightly “packaged” and energy-dense but protective nutrient-poor food. Such food is not considered saturated, in which case it should be easily eaten too much and you may get hooked on it.

Many also eat energy-dense nutrition for a feeling, not a need. Essi Sairanen recently defended her dissertation on the psychology of eating and weight loss / weight management at the University of Jyväskylä. His interview is worth reading.

Other people also detach sugar from the whole and extend the fear of sugar so hard that fruits and even berries are also in the pan. This fear stems in part from a misunderstanding of research in the field . A few experimental studies in mice with fruit sugar overdoses do not change the fact that in the light of the research evidence, the effect of fruit consumption on weight is neutral or in some situations favorable, while the effects of added fruit sugar or fructose have often been negative (read Reijo Laatikainen's article ).

So make sure you eat mostly healthy and don't get stuck in flower stalks. If you still want to avoid insulin into your life and blood, then here's what's right for you :

No food

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