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Eat Breakfast Get Fat
Part II Scientific Proof
more than coincidence
Is it more than coincidence that here in America, where the necessity of breakfast is repeated ad nauseam as well as three squares a day and snacks, that we have an epidemic of obesity and the last American to win the Olympic Marathon was Frank Shorter in Munich 1972?
The following post from the NY Times Well Blog:
December 15, 2010, 12:01 am
Phys Ed: The Benefits of Exercising Before Breakfast
By GRETCHEN REYNOLDS
This blog post referenced the following article:
Training in the fasted state improves glucose tolerance during fat-rich diet.
Van Proeyen K, Szlufcik K, Nielens H, Pelgrim K, Deldicque L, Hesselink M, Van Veldhoven PP, Hespel P.
Research Centre for Exercise and Health, Department of Biomedical Kinesiology, K.U. Leuven, Leuven, Belgium.
Abstract
A fat-rich energy-dense diet is an important cause of insulin resistance. Stimulation of fat turnover in muscle cells during dietary fat challenge may contribute to maintenance of insulin sensitivity. Exercise in the fasted state markedly stimulates energy provision via fat oxidation. Therefore, we investigated whether exercise training in the fasted state is more potent than exercise in the fed state to rescue whole-body glucose tolerance and insulin sensitivity during a period of hyper-caloric fat-rich diet. Healthy male volunteers (18-25 y) received a hyper-caloric (∼+30% kcal day(-1)) fat-rich (50% of kcal) diet for 6 weeks. Some of the subjects performed endurance exercise training (4 days per week) in the fasted state (F; n = 10), whilst the others ingested carbohydrates before and during the training sessions (CHO; n = 10). The control group did not train (CON; n = 7). Body weight increased in CON (+3.0 ± 0.8 kg) and CHO (+1.4 ± 0.4 kg) (P < 0.01), but not in F (+0.7 ± 0.4 kg, P = 0.13). Compared with CON, F but not CHO enhanced whole-body glucose tolerance and the Matsuda insulin sensitivity index (P < 0.05). Muscle GLUT4 protein content was increased in F (+28%) compared with both CHO (P = 0.05) and CON (P < 0.05). Furthermore, only training in F elevated AMP-activated protein kinase α phosphorylation (+25%) as well as up-regulated fatty acid translocase/CD36 and carnitine palmitoyltransferase 1 mRNA levels compared with CON (∼+30%). High-fat diet increased intramyocellular lipid but not diacylglycerol and ceramide contents, either in the absence or presence of training. This study for the first time shows that fasted training is more potent than fed training to facilitate adaptations in muscle and to improve whole-body glucose tolerance and insulin sensitivity during hyper-caloric fat-rich diet.
the abstract
We can replace the words "fat rich energy dense diet" with the words "typical American diet with high fat and sugar loads."
Stimulation of fat turnover in muscle cells during dietary fat challenge may contribute to maintenance of insulin sensitivity.
This sentence relates to entering "glucagon" metabolism and the fact that it may help keep you "insulin sensitive." This isn't exactly "rocket science" since basic long-standing principles of human biochemistry have stated this since they have been known. This is just another way of saying "use it, perfuse it or lose it." If you don't use these biochemical pathways -enzyme formation to catalyze the reactions, will not occur. Then, when you need to utilize some of your stored energy (enter glucagon metabolism) you won't be able to do it as well as someone who has used biochemical pathways "frequently and regularly." The biochemical reality here does not have anything to do with insulin and everything to do with glucagon and its resultant utilization of stored energy ie fat.
fasted state is "glucagon" metabolism
fed state is insulin metabolism
Basic human biochemistry controls energy storage and energy utilization via two hormones secreted by the pancreas: insulin and glucagon. When we eat insulin is secreted so that we can store the recently ingested energy in our cells. When we fast (minimum of at least three hours) glucagon is secreted to mobilize (utilize) the energy that was stored by the insulin.
abstract summary
Twenty seven healthy males age 18-25 were fed a diet that was fat rich and sugar intense for six weeks. Ten were fed after a morning exercise, ten were fed before morning exercise and seven were controls and did not exercise. As would be predicted from elementary human biochemistry, the group that ate after exercise was the only group that did not put on weight and had no impairment of glucose tolerance.
Stryer Biochemistry 4th Edition
page 773 Hormonal Regulation of Fuel Metabolism
Lubert Stryer is professor of biochemistry at Stanford. I think that this should serve as a reasonably accurate reference. We will begin with a brief discussion of the metabolism of energy utilization (weight loss glucagon weight gain insulin). Energy utilization or what your body does with food when you eat it and when you don't comes under hormonal regulation by two pancreatic proteins insulin and glucagon.
what happens when you eat
As the ingested food is assimilated your blood sugar goes up. This is followed by a rise in your serum insulin level. Insulin is the hormone that is responsible for entry of the glucose into your cells and conversion (storage) of any excess into fats. This is part of the rather elegant biochemical system that allowed man to survive famine. This is what happens when we eat -period. If you eat human digestible foods (not cellulose) your insulin levels will rise no matter what any pseudoscientific gurus try to tell you otherwise. The only metabolism that increases when you eat is the metabolism of energy storage (makes fat!).
what happens when you don't eat
Two to three hours after you have eaten, the insulin level should return to the normal fasting level. As the insulin level is coming down, the glucagon level is starting to go up. Insulin is the storage mechanism for the human, glucagon is the biochemical path to utilize this stored energy. The human species has evolved because of these two hormones, insulin and glucagon. Insulin is the gas pipe from the fuel tank in your car to the filler pipe opening on the outside. Insulin stores energy and fills your tanks (liver, muscle and fat cells) with energy.
two more important hormones
epinephrine and norepinephrine
These two hormones are also increased when the blood sugar is low. The effect of these hormones is like glucagon but more directed at muscle whereas glucagon works primarily on the liver. They mobilize glycogen (glucose) and fatty acids. They also inhibit the uptake of glucose by muscle and instead fatty acids released from adipose tissue are utilized by muscle. Thus they increase the amount of glucose released into the blood from the liver and decrease the amount of glucose utilized by muscle.
one lifetime rule for your health and fitness
The following quote is from Stryer Biochemistry 4th Edition published in 1975, 1981, 1988 and 1995.
"A low blood sugar level leads to a high glucagon/insulin ratio, which in turn mobilizes fatty acids from adipose tissue." p779
Please commit the quote to memory. While it may sound very simple it is one of the most important principles of human biochemistry to understand. When you awake in the morning you are in a glucagon state and your glucagon/insulin ratio should be high. If the first thing you do is eat you will reverse this ratio and start to store rather than utilize energy. This will block glucagon from utilizing fat for energy and will also keep your catecholamine levels (epinephrine and norepinephrine) low which will cause more muscle glycogen to be utilized and less fatty acids will be metabolized.
if you want to "burn fat"
Fat burning has been tossed about now for years. Every weight loss and fitness guru has some magical mystical "metabolic fantasy" to burn fat. Oftentimes this involves eating something that will "activate your metabolism" without for the first nanosecond having any understanding of what metabolism they are talking about. The lifetime rule quoted above is "hard and fast" and not negotiable. The only way your body will burn fat is when you activate your "GLUCAGON" metabolism by not eating for at least three or four hours. Optimally one should get at least twelve to fourteen glucagon hours everyday.
For more on thisWhat keeps you thin ...
also keeps you healthy!
Is obesity associated with disease? Is diabetes associated with disease? How about impaired glucose tolerance? The answer is an emphatic yes on all counts. Does training in the fasting (glucagon) state improve your health while it also improves your aerobic ability? Yes! While it is good that this information is getting some media play, the notion that this is new or discovered for the first time is -rubbish.
human biochemistry rules
Once again ... as this site has been trying to present, simple biochemical principles as clearly and simply presented in Stryer Biochemistry 4th Edition rule the airwaves. Understanding hormonal regulation of your energy utilization by insulin and GLUCAGON, though conveniently ignored by probably 99% of the internet and the scientific community, will keep you thin and healthy.
remember -weight loss and health is easy
For more on this see Metabolism101.com
or
MericleDiet.com
Thanks for your time and your attention.
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glucagon and weight loss ...page 6
- from starvation to obesity
- energy metabolism
- order of energy utilization
- fallacy of multiple feedings
- proper nutrition
- hunger control
- eat breakfast get fat parts I & II
- exercise myth
- fuel selection
- glucagon and aging
where the sugar freeway ends ...page 38
- high fructose corn syrup
- aspartame(Nutrasweet)
- honey and meli maenomenon
- brown sugar is not brown rice
- avoiding hypoglycemia
- stevia the safe sweetener
- angina doesn't care
- diabetes heart disease Monckeberg
- reduce your risk for diabetes
the MericleDiet ...page 65
- introduction
- MericleDiet kitchen
- medical basis
- carbohydrate confusion
- energy metabolism101
- role of exercise
- The Dangers of Sports Non-nutrition
Seven Days of Great Tasting Vegan Meals
- a different kind of potato salad
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- a quick primer on tofu
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select articles ...page 125
- Complications of Coronary Artery Bypass Surgery
- Chunky Cole Slaw
- coconut oil good or bad?
- eleven dangerous food additives
- Fifteen Secrets of Safe and Easy Permanent Weight Loss
- Fats (triacylglycerols) and Essential Fatty Acids
- He Shou Wu
- Hypertension
- Hypertension II
- 14 Simple Things To Reduce Your Risk of Breast Cancer
- Osteoporosis
- What Really Causes Osteoporosis
- Macular Degeneration
- olive oil chest pain in a bottle
- Why Organic
- rugrat ... Lymphoma -The Dangers of New Carpet
- Your Stomach Knows Best The Dangers of Sports Nutrition
- Vitamin C
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