New Discovery on Best Diet to Lose Belly Fat vs Best Diet to Build Muscle
Summary
TLDRThis video script explores the optimal timing for utilizing carbohydrates for muscle building and different dietary approaches for fat burning, as supported by a study in 'Advances in Medical Sciences'. It compares high carb vs. low carb diets over 15 weeks on trained individuals, revealing that low carb can lead to greater fat loss but also muscle loss, while high carb supports muscle gain but may hinder fat loss. The script suggests a flexible approach to diet, alternating between high and low carb intakes to maximize both muscle growth and fat oxidation, advocating for metabolic flexibility in diet strategies.
Takeaways
- π A study in 'Advances in Medical Sciences' compared the effects of different diets on muscle building and fat burning, providing insights into the best times to consume carbs and adjust macronutrient intake.
- ποΈββοΈ The study involved well-trained individuals with similar backgrounds to ensure the results were comparable and not influenced by varying levels of fitness or experience.
- π Subjects on a low-carb, high-fat diet experienced a 10% drop in strength performance, particularly in squats, suggesting that low carb may not be ideal for maintaining strength.
- π« The low-carb group lost more total body mass than the high-carb group, but this included a loss of 2 kilograms of muscle, which is a significant drawback for those looking to preserve muscle mass.
- πͺ The high-carb, low-fat group gained 5 kilograms of muscle while losing fat, indicating that high carb may be beneficial for muscle building.
- π₯ Protein intake was identified as a crucial factor; the study subjects consumed only 100 grams of protein per day, which is below recommended levels, potentially impacting muscle preservation and strength.
- π Research suggests that with adequate protein intake, a low-carb diet can be beneficial for fat loss without significantly impacting muscle mass.
- π₯ A study in 'Nutrition and Metabolism' found that a very low-carb, high-fat diet led to more fat oxidation, including visceral fat, even when calorie intake was higher.
- πββοΈ High-carb diets can improve performance, especially in high-volume activities, but may not make a significant difference for the average gym-goer.
- π‘οΈ Carbohydrates can have an anabolic effect by increasing insulin levels, which may contribute to muscle growth, but their role in muscle building is still debated.
- π The concept of 'miniature bulks and cuts' throughout the week or month is proposed as a way to balance muscle building and fat loss, taking advantage of the benefits of both high-carb and low-carb diets.
Q & A
What is the main focus of the study published in 'Advances in Medical Sciences'?
-The study focuses on comparing different diets to determine when they are most effective for building muscle versus burning fat, providing a context and a playbook for optimal muscle gain and fat loss.
Why is it important that the study participants had similar training backgrounds, weights, and muscle mass?
-It's crucial to ensure that the results are comparable and not skewed by vastly different physical conditions or training experiences, which could lead to wildly different outcomes.
What dietary regimens were the subjects asked to follow in the study?
-The subjects were asked to follow either a high carb low-fat diet or a low carb high-fat diet for 15 weeks while doing the same resistance training program.
What was the unexpected finding regarding the subjects' strength performance on a low carb diet?
-Surprisingly, subjects on a low carb diet experienced about a 10% drop in performance, particularly in their squat strength, which was significantly affected.
How did the total body mass loss differ between the high carb low-fat group and the low carb high-fat group?
-The low carb high-fat group lost more total body mass, with 5.49 kg compared to the high carb low-fat group, which lost 2 kg of fat.
What was the trade-off observed in muscle gain and fat loss between the two dietary groups?
-While the low carb high-fat group lost more fat, they also lost 2 kg of muscle. In contrast, the high carb low-fat group gained 5 kg of muscle while losing a little bit of fat.
Why might the low carb group have lost more muscle mass in the study?
-The low carb group might have lost more muscle mass because their protein intake was low, which is crucial for preventing muscle loss, and they were not consuming enough carbohydrates to provide an anti-catabolic effect.
What does the study suggest about the role of carbohydrates in performance and muscle building?
-The study suggests that carbohydrates can improve performance, especially in high-volume activities, and may contribute to muscle building by increasing insulin levels, which can promote anabolic processes.
What is the significance of the findings from the 'Nutrition and Metabolism' study regarding calorie intake and fat oxidation?
-The study found that despite trying to maintain a calorie deficit, the very low carb group ended up eating more calories but oxidized more fat, including visceral fat, suggesting that a low carb diet can enhance fat burning.
How does the 'Sports Science and Medicine' study on V2 Max and fat oxidation relate to the findings on diet and performance?
-This study showed that even though performance outcomes were similar between high carb and low carb groups, the low carb group oxidized significantly more fat, indicating that low carb diets can be effective for fat burning even at high performance levels.
What is the proposed strategy for combining the benefits of both high carb and low carb diets?
-The proposed strategy is to cycle between high carb and low carb diets, either on a weekly or monthly basis, to build muscle during the high carb phase and burn fat during the low carb phase, thus getting the best of both worlds.
Outlines
ποΈββοΈ Optimal Diet for Muscle Building and Fat Loss
This paragraph discusses the findings of a study published in 'Advances in Medical Sciences' that compares the effects of different diets on muscle building and fat loss. The study focused on well-trained individuals with similar backgrounds, training experiences, and muscle mass. The subjects were put on either a high carb low-fat diet or a low carb high-fat diet for 15 weeks while following the same resistance training program. The results showed that the low carb group experienced a 10% drop in strength performance, particularly in squats, and lost more total body mass than the high carb group. However, the high carb group lost more fat and gained more muscle. The study also highlighted the importance of adequate protein intake, as the subjects were consuming only 100 grams of protein per day, which is below the recommended amount. The paragraph concludes by suggesting that carbohydrates play a crucial role in muscle building and strength performance, especially when protein intake is low.
π₯ The Impact of Diet on Fat Oxidation and Muscle Preservation
The second paragraph delves into the effects of diet on fat oxidation and muscle preservation, referencing studies from the 'Journal of Nutrition and Metabolism' and 'Sports Science and Medicine'. It explains that despite a calorie deficit, a very low carb group consumed more calories but oxidized more fat and lost more visceral fat compared to a high carb group. The importance of protein intake is reiterated, as higher protein levels seem to prevent muscle degradation during fat loss. The paragraph also discusses the role of carbohydrates in performance, suggesting that they can improve performance in high-volume activities. However, for average gym-goers, the impact is less significant. The study from 'Sports Science and Medicine' shows that low carb diets can lead to higher fat oxidation rates, even when performance outcomes are similar. The paragraph concludes by emphasizing the potential benefits of alternating between high carb and low carb diets to achieve both muscle building and fat loss.
ποΈββοΈ Periodizing Diets for Optimal Body Composition
In the final paragraph, the speaker proposes a strategy of periodizing diets throughout the week or month, alternating between high carb and low carb phases to achieve both muscle building and fat loss. The idea is to take advantage of the anabolic effects of carbohydrates for muscle growth during high carb phases and the fat oxidation benefits of low carb diets during cutting phases. The speaker suggests that this approach allows for metabolic flexibility, enabling the body to switch between burning fat and building muscle effectively. The paragraph also touches on the importance of not overdoing the high carb phase to avoid insulin resistance and the need to manage water manipulation to avoid negative effects. The speaker concludes by advocating for a balanced approach that allows for both muscle growth and fat loss, rather than focusing solely on one aspect.
Mindmap
Keywords
π‘Carbohydrates
π‘Fat Loss
π‘Muscle Building
π‘Protein
π‘Insulin
π‘High-Intensity Interval Training (HIIT)
π‘V2 Max
π‘Metabolic Flexibility
π‘Bodybuilding
π‘Fasting
π‘Probiotics
Highlights
Study in 'Advances in Medical Sciences' compares muscle building and fat burning with different diets.
Findings provide a context and a playbook for when to consume more carbs and when to increase protein and fats.
Study involved well-trained individuals with similar backgrounds, weights, and muscle mass for accurate comparison.
Subjects experienced a 10% drop in strength performance on a low carb diet.
Low carb high fat diet resulted in more total body mass loss compared to high carb low fat.
High carb low fat group lost fat and gained muscle, while low carb high fat group lost fat but also muscle.
Subjects consumed only 100 grams of protein per day, which is below recommended levels.
Low carb diets may lead to muscle loss if protein intake is insufficient.
Study in 'Nutrition and Metabolism' shows low carb diets lead to more fat oxidation even with higher calorie intake.
High protein intake with low carb diet does not degrade muscle during fat loss.
High carb diets improve performance in high volume activities.
Carbohydrates play a role in anabolic processes through increased insulin levels.
Study in 'Sports Science and Medicine' shows low carb diets oxidize more fat during exercise.
Low carb diets increase the rate of fat oxidation significantly compared to high carb diets.
Proposed approach of alternating between high carb and low carb diets for muscle building and fat loss.
Metabolic flexibility, the ability to switch between high carb and low carb states, is beneficial.
Daily or weekly alternation between high carb for bulking and low carb for cutting could yield the best results.
Transcripts
there is an appropriate time to use
carbs to build muscle and to use a
different style of eating to burn fat
before we just kind of had to guess it
and honestly take some playbooks out of
the bodybuilding world for a while
because maybe they've been doing things
right for the last 30 years but now
there's a study published in advances in
medical sciences that actually compared
when certain diets build muscle versus
when certain diets burn fat and it's
amazing because it gives us a context
and it gives us almost a Playbook so by
the end of this video I'll give a
breakdown of when you should be eating
more carbs when you should be maybe
cranking the carbs down and increasing
the protein and fats it spells it out
for us perfectly so we can get the most
muscle building and the most fat loss so
let's go ahead and break it down now the
study was interesting because it took a
look at well trained people people with
similar backgrounds with similar
training experiences at similar weights
and muscle mass so important because you
can't compare someone that's been
training for 10 years to someone that is
obese and has never trained you're going
to get entirely wildly different results
so this study shows us a lot after
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below so what they did with these
subjects that had very similar training
experiences is they had them
go on either a high carb lowfat diet or
a low carb high fat diet for 15 weeks
okay so decently length of time they had
them do the exact same resistance
training program okay but what they did
do is they made sure that they did not
do any other kind of training that would
act as like a a variable within the
results so let's just jump right to what
they ultimately found because this is
what's interesting first and foremost
surprisingly they found that when
subjects went low Barb they ended up
having about a 10% drop in performance
in their strength and that's like 10%
Plus in their squat specifically which
is the one that was really affected
that's not very good news for low carb
at first but we do need to unpack it a
little bit more because so much more of
this makes sense later on additionally
with the low carb high fat group there's
a 5.49 kgam total body mass loss
more than the high carb low fat so they
lost lost a lot more mass but this needs
to be contextualized we need to
understand more because what they did
find is that the high carb lowfat group
also lost weight they lost 2 kilg of
fat compared though to the low carb high
fat which trumped it at almost 7 kg of
total body fat lost here's the caveat
though the low carb high fat group
although they lost way more fat they
also lost 2 kilograms of muscle the high
carb group ended up losing a little bit
of fat but gained 5 kilograms of muscle
so at first you're like well I'm just
going to preserve my muscle go high carb
all the way well we need to understand
more because when you actually look at
the particulars of the study it makes
some sense and this is not coming from
like a low carb perspective I'm not
trying to say you should do low carb
because what I'm actually going to find
in this video and what I'm going to
explain to you is going to probably
surprise you ultimately though the
subjects were only eating 100 grams of
protein per day and they weighed 85
kilogram that's barely above the already
dismal recommended daily allowance of
protein which is 0.8 grams per kilogram
like I would never recommend that I
almost always recommend a minimum we
double that so we have a problem to
begin with right we definitely aren't
equating for the fact that protein was
low so in this particular context we
have seen in other literature that when
protein is low carb hydrates do provide
sort of an anti-catabolic effect so the
only reason perhaps the low carb group
lost so much muscle was because their
protein was so low now what about the
strength piece that's valid we do
understand in other contexts and other
studies with like CrossFit when volume
is high enough carbohydrates do matter
but not in the short term they matter
for keeping glycogen stores high but if
you're training at relatively low volume
probably doesn't matter but if you're
looking to get that extra 5 10%
performance for yeah in strength stuff
and explosive stuff carbohydrates are
going to matter especially when your
volume's high but if you look at like
Jeff fick's work and and Finn's work we
do understand also that over time
subjects get more fat adapted and when
that
happens your low carb for a long time
your body gets efficient at creating
carbs from other substrates and can put
it into glycogen storage almost just as
efficiently as if you were straight up
eating carbs but I'm not here to just
justify low carb right because we need
to understand more stuff here first
let's look at a study that was published
in the journal nutrition and Metabolism
they had subjects go very low carb high
fat or high carb low fat and they had
them try to get in like a 500 calorie
deficit what they found is that despite
trying to put them in a deficit the very
low carb group ended up eating 1,800
calories so ended up eating 300 calories
more than the high carb Group which ate
1500 calories interestingly enough
though the low carb group despite higher
calories oxidized more fat they burned
more fat not only did they burn more fat
but they burned more visceral fat as a
ratio to their total fat that they lost
too and interesting about this study is
that protein was higher so seems as
though when protein's high the fat loss
aspect doesn't seem to degrade muscle
and also seems to be still more of an
advantage for fat loss versus higher
carb but where does the high carb play
in because if you look at evidence with
high carb you see studies published
about crossfitters and other high
performance
that the more carbohydrates they consume
basically the higher performance up to a
certain point like 10 to 15% increases
in performance but that's with pretty
high volume stuff so we do know from a
performance perspective that yes the
carbohydrates will probably help there's
even some evidence now that just
swishing carbohydrates in your mouth can
have an effect on performance so we're
not entirely sure if it's glycogen
related or if it's psychosomatic or what
it is but carbohydrates over the Long
Haul for high amounts of volume can
improve performance there's no one
really denying that anymore but if
you're just an average gym goer it
doesn't seem to make much of a
difference but for muscle
building one thing we've seen is that
when protein is lower carbohydrates can
be anti-catabolic but protein and
carbohydrates both do one real important
thing what they do is they increase
impor kyes so they increase so these
mechanistic growth signals for cells to
actually like grow so because carbs can
have that insulin signaling insulin
mediated sort of signaling one could
argue that they're definitely more
anabolic however when you look at it
from a ribosomal aspect like R RNA which
gets into the weeds we've seen recent
literature that shows that carbs don't
Aid in muscle building but what they do
is they do increase insulin levels and
insulin levels might make it so that you
can build more muscle because we do see
in some anecdotal evidence that
bodybuilders that use copious amounts of
insulin can put on more muscle right so
we see it in extreme cases so perhaps
eating carbohydrates will lead to more
muscle building and that makes some
sense right so if protein is high and
carbs are high you'll build muscle but
it's also pretty evident that it's going
to be harder to lose fat that way so
with that we need to jump over really
quick on another side of the performance
spectrum and look at V2 Max with fat for
a second because this is really
interesting and it's kind of a
tiebreaker here so this study was
published in a journal sports science
and medicine so what this study did is
it took two groups of people and for six
weeks it had them eat very low carb or
very high carb with equal everything
else okay now what they found with this
when they had them do V2 max testing or
four separate 5 km time trials
performance effects were about the same
high carb low carb they performed about
the same no real difference on the time
trial or the V2 Max but here's what's
really wild what they found is that
those that were in the low carb group
ended up oxidizing significantly more
fat as a matter of fact
94% oxidation of carbs in the high carb
group compared to 65% oxidation of car
carbs in the low carb group so the low
carb group used much more fat even
though they had equal performance
outcomes on their V2 Max so they
performed at the same level same energy
demand same output but oxidizing more
fat case in point they're going to burn
more fat some arguments could be had
that maybe the carbohydrate group would
have more in their tank to push harder
maybe but the bottom line is the fat
group was burning more fat and here's a
quote from an advanced in medical
Sciences study the maximum rates of fat
oxidation is approximately 0.6 G per
minute in a high carb group and with low
carb high fat it increases to 1.54 G per
minute we're talking almost a threefold
increase in the rate of fat oxidation
and this has to do with lower levels of
insulin at the time insulin is not bad
and mitochondrial adaptation I noticed
this with my own V2 Max test I didn't
even reach my reer until I waso my re R
over one until I was close to the end of
my V2 Max test and I ended up scoring
almost a 60 a 599 but Dr Andy Galpin
officially SS me as a 60 point is is
that I was low carb I was actually
fasted I performed great on an Anor
robic V2 Max test when pushing it to
that limit but my fat oxidation was Sky
High so with that and I preserve muscle
just fine what do we take away from all
this how do we put it together high carb
is probably better for bulking but know
that it will attenuate some of your fat
loss it actually will you might even
gain some fat it's going to be harder to
stay lean let's put it that way okay low
carb is definitely better for cutting in
this context and we see bodybuilders do
this all the time they come off the
carbs when it's time to prep for a show
and you know what as much as we bag on
them sometimes because they're funny
I've been one and I see them all the
time they get shredded and they know
what they're doing as long as you don't
ruin your metabolism but there's other
factors that play like water
manipulation things that may not be good
right all that aside they know what
they're doing with that and it works
but I propose something different I
propose that we go in these miniature
bulks and cuts throughout the course of
the week or the course of the month one
week of high carb with some bulking one
week of low carb with some cutting
nothing out there shows that we cannot
do this nothing out there shows that we
cannot build muscle and burn fat in the
same month by periodizing our bulks and
our cuts into shorter time frames versus
going very high carb developing maybe
small levels of insulin resistance or at
least tolerance and then having to gain
fat and then STM it off why can't we go
one week or two weeks of high carb High
your carb build muscle and then two
weeks of more focus on increase fat
oxidation and maintaining muscle and
burning some fat getting The Best of
Both Worlds or better yet even in the
daily focus on okay I can go very low
carb high fat by essentially fasting
because my body's pulling from my body
fat and I'm essentially low carb because
I'm not eating and then go higher carb
during our eating period like nothing
says the clock is the body's looking at
a 24-hour clock like it doesn't say okay
you had x amount of carbs today so
that's your that's your carb count
you're a high carb person what if you're
low carb in the morning by not eating
and fasting that's the whole premise
there increasing fat oxidation via some
fasting or increasing fat oxidation via
you know caloric restriction and then
put it into a surplus with more
carbohydrates as well to induce muscle
growth I think on The Daily it might be
a little bit much but you can certainly
do it on the weekly and there's nothing
to say that having a little metabolic
flexibility although it's kind of a
cheeky term sometimes you know is a bad
thing being able to flip-flop back and
forth between high carb and low carb
without feeling doggish or sluggish
either direction is really the goal
right I justify it as like I want to be
able to run and oxidize fat and I also
want to be able to lift and oxidize
carbs I don't want to be a one-trick
pony so this just gives evidence that
carbs probably do help us bulk more but
low carb probably does help us cut more
as much as it might be hard to swallow
sometimes I'll see you tomorrow
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