Diet Questions
I have some questions regarding your diet and my own personal situation. My fiance is a naturopathic physician and she had your article on insulin and its metabolic effects that was very interseting to me. I definitely agree with what you had talked about in this article. After reading this article and then conitinuing to browse your website it brought up some questions that I had. I am extemely active. I do weight training 5-6 days per week. In your article you said that insulin is an anabolic hormone but eating non fiber carbs is out of the question. Would an exception be made during this type of diet for non fiber carbs immediatley after my workout to to spike my insulin levels for better absorption of nutrients. I currently supplement with whey protein isolate, creatine, glutamine, bcaa, and ZMA before bed. I also get much more protein than your diet recommends. What would you suggest for someone that is as active as me. I am 6'4" 230 lbs with about 12% bodyfat. I am interested in opening a dialogue with you about this diet and following a rigorous weight training routine. I am not interested in losing weight but trying to maintain the weight I am at but decrease my body fat percentage to single digits. Also discussing how the diet would differ for me or at if it would at since I am non diabetic and weight train on a regular basis. I am really interested in testing this out and seeing the results I could have. If you could email me back I would really appreciate your time and hopefully we could discuss this in more detail. Thank you very much for your time and I hope to hear from you soon.
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Support Staff 1 Posted by Fiona on 30 Aug, 2012 08:16 PM
Dr. Ron is out at the moment, but below is an answer that he gave to some super athletes. Also I have heard him say a few times to some body builders, if they want to win then sometimes what they might end up doing is not the healthiest option but the winning option, also possibly carb loading the night before a big race but not for the training.
Former answer from Dr. Ron
We see a number of athletes with extremely high energy demands and, while skeptical at first, they all end up saying the same thing. Not only is a diet like this healthier overall for a person's life, but athletic performance is greatly improved when a person burns fat and becomes sensitive to insulin and leptin. The body can make enough sugar naturally to fulfill the basic needs of even the most devout athlete. When it runs on primarily fat, there is no need to re-fuel or load up on sugar before the event. You hear about athletes "hitting the wall", that happens when they run out of sugar and lack the ability to efficiently burn fat. On a program like this, that doesn't happen. They can preform at a higher level for a much longer period of time. Of course there will be a learning curve. For the first two to four weeks, they may suffer a bit of a lag, but once that fat-burning kicks in, the results are incredible.
We've seen many athletes over the years and they all report positive results. The sugar that is needed for the quick, immediate energy will still be there there, and it will constantly be refilled naturally. There is no need to take in any more. And when the body can use fat for the rest, it has a constant source of very abundant energy, more than enough for any sport.
2 Posted by Chad Mckown on 30 Aug, 2012 11:10 PM
As an athlete i am trying to gain more muscle. I read on Dr Rosedales site that it is recommended 1 gram of protein per kg of body weight. If I do continue with this diet I am concerned that I will not be getting enough calories to gain the muscle that I want. Cutting carbs is not a problem but if I follow the protein recommendations I would have to decrease the amount fom what I am currently taking. Would this be acceptable for bodybuilding on this diet. Also what would you recommend for a calorie range for someone like myself since carbs are completely cut out. I know that my resting metabolic rate is around 1500 the last time I had it tested.
Support Staff 3 Posted by Dr. Rosedale on 31 Aug, 2012 09:20 AM
Calories should not be a problem as fat is allowed in relatively unlimited quantities depending on hunger. As far as protein; it is not how much you take, but how well it is used. That is true for any nutrient. Becoming more insulin sensitive, maximizing your insulin sensitivity, allows the amino acids that you do take to better enter cells and be incorporated as muscle or whatever is necessary for them to be used for. This is why it is not necessary to have an insulin spike, but instead have insulin better listened to by muscles and other tissues all of the time.
As far as the amount of protein; 1 g per kg of lean mass +10 extra grams daily secondary to your exercise level should be all that you would need to allow not only for maintenance but even some anabolic activity if desired. Eating more than that would likely result in burning the extra protein for fuel, and that is what we are trying to avoid.
Noticed this post is marked 'private' would be great to make it public so others can learn, your personal email will be kept private, would this be ok?
4 Posted by Chad Mckown on 31 Aug, 2012 04:54 PM
I am a person of routine. I eat pretty much the same things everyday. I have eggs in the morning. Usually 8 eggs (5 whites and 3 full) scrambled. What would you recommend as far as breakfast? Is the amount and the way I prepare my eggs fit within the guidelines. As far as healthy fats I am not a big fan of fish so I do supplement with omega 3 fish oil. I do cook with olive oil quite frequently and prefer almonds over over any type of nuts. I am also ok wth avocado as well. Would you recommend any other type of fat source to eat rather than just the ones I listed? I would have no problem with cooking in healthy oil and eating nuts all the time. Would it be better to add a little more variety? Lunch and dinner would be chicken or steak ( (frequently venison) with a salad. I also weight train in the evenings after work and supplement with whey protein, creatine, bcaa, glutamine, and zma. Not sure how much protein I am getting but I weigh 230 lbs with about 12 percent body fat. I prefer to be around this weight if not 5-10 pounds heavier. So that would put me at about 115-120 grams if I am going to go by my preferred weight. Am I correct with this? To answer your question we can make this public as long as my email is not shown and also my name is taken out of the previous posts. Thank you and look forward to hearing from you soon
Support Staff 5 Posted by Fiona on 31 Aug, 2012 05:30 PM
The egg yolk is the most nutritious part of the egg! The best way to eat eggs, would be to boil, fry sunnyside up but not on such a high temperature. When you scramble an egg the cholesterol in the yoke in the process of beating gets oxidized so ok for every now and then but not the best for everyday. Olive oil is great and so is coconut oil as an MCT is would be ready to burn as energy. Dr. Ron explained his view on the protein.. and not needing to go so high. I took out your personal details and only you and I will be able to see your email.
6 Posted by Chad Mckown on 06 Sep, 2012 07:58 PM
What are your recommendations for omega-3 fish oil supplements (quantity/day). Also would you recommend supplementing anything along with fish oil. If so what do you recommend and how much? Because I know in the article I read you said that omega-3 fish oil can be a double edged sword.
Support Staff 7 Posted by Fiona on 06 Sep, 2012 10:16 PM
If you take omega 3 that is not fresh then it will do your more harm than good. Most fish oil capsules are stored in a plastic bottle which will allow the capsules to oxidize. Making sure you get good quality that is kept in a glass container and after opened stored in the fridge. Carlsens liquid fish oil is a good option. If you have not been taking any omega 3 for some time and also do not each very much fish, then take a table spoon for the first 10 days or so, and then drop it down to a teaspoon a day. Magnesium and potassium, and a good multi making sure you get capsules rather than tablets. Of course this is the basic, there are many other supplements that we take that are just great supplements like no flush niacin, arginine, L carnitine, and many more. http://www.drrosedale.com/products.htm and click on the slider at the bottom to see other and the brands we have been happy with. We will also be re launching Dr. Ron's supplement line that he had for his patients and they have all been requesting and not able to find as high a quality substitute. Dr. Ron's supplements are about 3 months out.