How Can I Get Enough Calcium If I Don't Drink Milk
Herein lies the discrepancy, and also the fundamental reason that people can find a preponderance of evidence to support both sides of the argument: how strictly the caloric intake was controlled in the study. Let me specify further: was there adequate protein intake in the diet and were the subjects allowed to auto-regulate food intake or were their meals prescribed for them?As you can imagine, when the two factors above are manipulated, the results of the study can vary wildly.
First off, as I've stressed time and time again, if protein intake is not kept at adequate levels (i.e.,.8 g/lb. as a bare minimum), then the results of dieting efforts will be severely compromised. I'm ready and willing to concede that if you compare higher and lower protein intake diets, then the higher protein diet will almost always trump the lower given that the calories are isocaloric, i.e., the same intake. In that case the case of calories from protein vs. other macronutrients a calorie is not a calorie. This is exactly why setting protein intake (after setting total caloric intake) is such a vital part of an effective fat-loss diet.
After establishing that protein calories are the most important calories and are relatively inflexible fixtures of effective diets, we can then examine what happens when the other macronutrients (carbohydrates and fats, and content thereof) are manipulated. The answer, (not) surprisingly, is very little.Assuming calories and protein are held steady, where the rest of the deficit comes from doesn't really matter.
Weight is lost at the same rate; furthermore, the composition of the weight lost remains the same. Kind of makes all the "brown rice and sweet potatoes or YOU'RE GONNA DIE!" people look silly, right? I wanted to point out that this occurs in situations where calories are very tightly controlled, i.e., people are not allowed to eat at will. Sure, fibrous carbs like brown rice may slow gastric emptying time, but research has also shown that the most satiating food is white potatoes.
First off, as I've stressed time and time again, if protein intake is not kept at adequate levels (i.e.,.8 g/lb. as a bare minimum), then the results of dieting efforts will be severely compromised. I'm ready and willing to concede that if you compare higher and lower protein intake diets, then the higher protein diet will almost always trump the lower given that the calories are isocaloric, i.e., the same intake. In that case the case of calories from protein vs. other macronutrients a calorie is not a calorie. This is exactly why setting protein intake (after setting total caloric intake) is such a vital part of an effective fat-loss diet.
After establishing that protein calories are the most important calories and are relatively inflexible fixtures of effective diets, we can then examine what happens when the other macronutrients (carbohydrates and fats, and content thereof) are manipulated. The answer, (not) surprisingly, is very little.Assuming calories and protein are held steady, where the rest of the deficit comes from doesn't really matter.
Weight is lost at the same rate; furthermore, the composition of the weight lost remains the same. Kind of makes all the "brown rice and sweet potatoes or YOU'RE GONNA DIE!" people look silly, right? I wanted to point out that this occurs in situations where calories are very tightly controlled, i.e., people are not allowed to eat at will. Sure, fibrous carbs like brown rice may slow gastric emptying time, but research has also shown that the most satiating food is white potatoes.
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