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Is it possible to be on a diet to lose belly fat and increase exersize to build muscle?
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<blockquote data-quote="SoCal Guy" data-source="post: 87711" data-attributes="member: 14529"><p>it will definitely be hard to lose belly fat and gain muscle at the same time. It's possible, but not easy. And I think you're wise to focus on making sure you're eating enough protein. </p><p></p><p> But you really won't be losing belly fat as long as you're eating 156 grams of carbs a day. (And that's before adding oatmeal with honey.) And you might not gain as much muscle as you could without eating more meat than you have been. </p><p></p><p> I'm a big fan of Ted Naiman's. His chart makes it easy to understand where fat loss happens and where fat gain happens:</p><p></p><p></p><p>[ATTACH]4285[/ATTACH]</p><p></p><p> Basically, with the chart is showing is that you lose fat when you keep protein high and hold down energy sources. You can get energy from starches and sugars, or you can get energy from fat. As you move clockwise on the chart, you increase carbs or increase fat content in your diet without increasing protein proportionately. Weight loss slows, then stops. </p><p></p><p>So if you keep to the left side of the chart, keeping protein high, and fat and carbs low, you start to approach the "PSMF" side. (Protein-sparing modified fast -- quite extreme, and basically the fastest way you can lose weight while minimizing muscle loss.) </p><p></p><p>(On a PSMF, where does the energy/calories you need come from? From your stored fat -- but only if your insulin level is low enough to allow your fat cells to release fat. Otherwise you just crash and can't really function.)</p><p></p><p>Why do you 'crash' and have zero energy without carbs, when you still have plenty of fat around your waist? That's because while your body CAN run on fat, if it's been running on sugar for years, it is very inefficient at it, because (1) your levels of insulin are high, and insulin is the fat storage hormone. It prevents fat cells from releasing their fat. And (2) it takes time to rebuild your population of mitochondria, which is where you burn your fat. If you run on sugar for years, they gradually die off. They will start to multiply again when you stop eating carbs all the time, but it doesn't happen immediately. (That's why switching to low carb entails a period of bad feeling and low energy -- you simply won't have the mitochondria you need to run well on fat for a couple of weeks at least.)</p><p></p><p>Another Naiman graphic showing how eating carbs spikes glucose and keeps insulin high, growing fat cells and keeping them from venting fat, even when you're hungry:</p><p></p><p>[ATTACH]4286[/ATTACH]</p></blockquote><p></p>
[QUOTE="SoCal Guy, post: 87711, member: 14529"] it will definitely be hard to lose belly fat and gain muscle at the same time. It's possible, but not easy. And I think you're wise to focus on making sure you're eating enough protein. But you really won't be losing belly fat as long as you're eating 156 grams of carbs a day. (And that's before adding oatmeal with honey.) And you might not gain as much muscle as you could without eating more meat than you have been. I'm a big fan of Ted Naiman's. His chart makes it easy to understand where fat loss happens and where fat gain happens: [ATTACH=CONFIG]4285[/ATTACH] Basically, with the chart is showing is that you lose fat when you keep protein high and hold down energy sources. You can get energy from starches and sugars, or you can get energy from fat. As you move clockwise on the chart, you increase carbs or increase fat content in your diet without increasing protein proportionately. Weight loss slows, then stops. So if you keep to the left side of the chart, keeping protein high, and fat and carbs low, you start to approach the "PSMF" side. (Protein-sparing modified fast -- quite extreme, and basically the fastest way you can lose weight while minimizing muscle loss.) (On a PSMF, where does the energy/calories you need come from? From your stored fat -- but only if your insulin level is low enough to allow your fat cells to release fat. Otherwise you just crash and can't really function.) Why do you 'crash' and have zero energy without carbs, when you still have plenty of fat around your waist? That's because while your body CAN run on fat, if it's been running on sugar for years, it is very inefficient at it, because (1) your levels of insulin are high, and insulin is the fat storage hormone. It prevents fat cells from releasing their fat. And (2) it takes time to rebuild your population of mitochondria, which is where you burn your fat. If you run on sugar for years, they gradually die off. They will start to multiply again when you stop eating carbs all the time, but it doesn't happen immediately. (That's why switching to low carb entails a period of bad feeling and low energy -- you simply won't have the mitochondria you need to run well on fat for a couple of weeks at least.) Another Naiman graphic showing how eating carbs spikes glucose and keeps insulin high, growing fat cells and keeping them from venting fat, even when you're hungry: [ATTACH=CONFIG]4286[/ATTACH] [/QUOTE]
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Is it possible to be on a diet to lose belly fat and increase exersize to build muscle?
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