P:E Diet Book HIGHLIGHTS 2: Eat glucose; burn glucose; eat fat; burn body fat
presents episode 306: highlights of the book by
Ted Naiman, MD & William Shewfelt
From the book by Ted Naiman & William Shewfelt…
-3 basic strategies for your diet that will help you flourish
In the mid-1970’s Americans began a swift & steady rise…
-in obesity
At the same time, carbs &
vegetable oils went up in
consumption…
-and it continues today
-Protein consumption has
not changed
Studies show that humans exhibit protein prioritization…
-they will eat a combination of
macronutrients until they
get the required amount of
protein
“The lower the protein
percentage in their food,
the more they will eat until
their protein target is met”
Empty calories (sugar, flour, vegetable oils) entered our diets…
-driving over eating of these
types of energy, while
protein stayed steady
This is the actual driver of
the epidemic of obesity in
the US and across the
western world
Dr Naiman asks us a question…
How much energy did you have to eat to get that protein?
Carbohydrates are water-soluble…
-fats are NOT water-soluble, so
-our body absorbs & transports & stores these two
different energy sources in COMPLETELY different ways
Proteins are broken down
into amino acids
Fiber carbs are not
absorbed at all…simply
pass through the system
Carbs are broken down into simple sugars…
-like glucose & fructose
Dietary fats are eaten as triglycerides
(3 fatty acids together),
then broken down into
fatty acids
Glucose (carbs) is stored as glycogen (chains of glucose)…
-in your liver & muscles
Fat (NOT water-soluble) is
stored in your adipocytes
These systems are completely
separate from each other
Glycogen is converted into energy 6 times faster than fat…
-but it is extremely HEAVY, so
your body carries 100 times more fat than glycogen
You must have glycogen for emergency use…
-like running from a tiger
-sprinting & weightlifting
But when resting or fasting,
we burn body fat
You only hold about 4g of glucose in your bloodstream…
-about 100g in liver
-about 300g in muscles…
~but liver glucose
is ONLY for
emergency use
Dr Naiman summarizes this here…
“You might want to limit
yourself to 100g of carbs
per day”
Because glucose is so tiny, it must control our fuel choice…
-As soon as we eat glucose,
we burn glucose
-As soon as we stop eating it,
we burn body fat
“high-carb diets DECREASE
body fat burning by 10 times”
Dr Naiman:
“If you want your body to be
better at burning body fat,
you only have to do one
thing: eat fewer carbs”
:::::::::::
pedietbook.com
doctorstotrust.com/ted-naiman
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