Do Low Carb Diets Work For Bodybuilders? | Straight Facts With Jerry Brainum

Ask the Expert Panel: Nutrition and Diet Roundtable - Bodybuilding.com

Why eggs are a must-eat for bodybuilders

No one has ever doubted that eggs are nutritional powerhouses, and for this fact alone eggs are a must-eat for bodybuilders. It is widely agreed that because of the variety of amino acids in eggs, they are nature’s most perfect protein source. The protein that eggs contain is almost 100% digestible and usable by the body. For a hungry bodybuilder needing to take in a considerable amount of protein, eggs offer another benefit — they are inexpensive compared to other major protein sources such as meat and fish.

Not so many years ago, eggs topped the list of “don’t go there” foods because of their high level of dietary cholesterol. The American Heart Association (AHA) even put a cap on the number of egg yolks that should be consumed per week:  no more than four. That’s no longer the case, as the AHA changed its guidelines, based on heart-disease studies; they now de-emphasize placing a limit on eggs in favor of restricting total daily cholesterol intake. So, if you have normal cholesterol, consuming eggs on a regular basis should be OK. Keep in mind that cholesterol  could become a problem if you eat egg yolks as well as trans fats, saturated fats and other high cholesterol foods, which, as a bodybuilder, you should not be doing! However, if you are eating a varied diet rich in vegetables, fruits,  whole grains and lean meats, then consuming eggs regularly shouldn’t be a problem

The growing concern over too much added sugar in our diets

For most people, experts agree that some added sugar in the diet is fine. But the truth is, most Americans are consuming way too much — on average, nearly 66 pounds of added sugar per person, every year. This could be affecting us in ways that make us prone to craving more sugar and to obesity.

How much is okay?

Expert panels worldwide have made consistent recommendations on daily sugar intake. The American Heart Association (AHA) recommends no more than 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (38 grams) for men.1 The AHA limits for children vary depending on their age and caloric needs, but range between 3-6 teaspoons (12 - 25 grams) per day.

That is in line with the World Health Organization's (WHO) recommendation that no more than 10% of an adult's calories – and ideally less than 5% – should come from added sugar or from natural sugars in honey, syrups and fruit juice. For a 2,000-calorie diet, 5% would be 25 grams.

Limit daily sugar to 6 tsps (25 g) for women, 9 tsps  (38 g) for men.

Yet, the average American consumes 19.5 teaspoons (82 grams) every day. That translates into about 66 pounds of added sugar consumed each year, per person.

Children and teens are particularly at risk. The U.S. Dietary Guidelines for Americans recommend limiting total intake of discretionary calories, including both added sugars and fats, to 5% –15% per day. Yet children and adolescents in America obtain about 16% of their total caloric intake from added sugars alone.

Sugar leaves us craving more

It's easy to exceed those limits. With as many as 11 teaspoons (46.2 grams) of added sugar in one 12 oz. soda, a single serving is close to double most people's daily sugar allowance.6 But sugar also is pervasive in our food supply. A leading brand of yogurt, for example, has 7 teaspoons (29 grams) of total sugars in a single serving, most of it added.

The sugar in one 12-oz soda is as much as in 1 orange + 16 strawberries + 2 plums.

Research also shows that, for some people, eating sugar produces characteristics of craving and withdrawal, along with chemical changes in the brain's reward center, the limbic region.

Using brain-scanning technology, scientists at the U.S. National Institute on Drug Abuse were among the first to show that sugar causes changes in peoples' brains similar to those in people addicted to drugs such as cocaine and alcohol.7,8 These changes are linked to a heightened craving for more sugar.9 This important evidence has set off a flood of research on the potentially addictive properties of sugar.10

Natural changes lead to weight gain

Consuming too much added sugar over long periods of time also can affect the natural balance of hormones that drive critical functions in the body. Eating sugar increases levels of glucose in the bloodstream, which leads the pancreas to release insulin. Higher levels of insulin, in turn, cause the body to store more food calories as fat.

Insulin also affects a hormone called leptin, which is our natural appetite suppressant that tells our brains we are full and can stop eating. Imbalanced insulin levels, along with high consumption of certain sugars, such as fructose, has been linked to a condition called leptin resistance,11 in which the brain no longer "hears" the message to stop eating, thus promoting weight gain and obesity.

Leptin resistance enabled our ancestors to survive long periods of limited food supply by encouraging them to overeat during times of plenty and enabling them to conserve more calories as fat. In the modern world, that's not a benefit. To make matters worse, people with leptin resistance also tend to feel sluggish, making it difficult to be active and contributing to further weight gain.

SOURCES

[1]Johnson, R.K., Appel, L., Brands, M., Howard, B., Lefevre, M., Lustig, R., Sacks, F., Steffen, L., & Wyllie-Rosett, J. (2009, September 15). Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation , 120(11), 1011-20.doi:10.1161/CIRCULATIONAHA.109.192627. Retrieved fromhttp://circ.ahajournals.org/content/120/11/1011.full.pdf
[2]Ervin, R.B., & Ogden, C.L. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. (2013). NCHS Data Brief, No. 122: Consumption of Added Sugars Among U.S. Adults, 2005–2010. Retrieved fromhttp://www.cdc.gov/nchs/data/databriefs/db122.pdf
[3]United States Department of Agriculture, Economic Research Service. (2012). USDA Sugar Supply: Tables 51-53: US Consumption of Caloric Sweeteners. Retrieved fromhttp://www.ers.usda.gov/data-products/sugar-and-sweeteners-yearbook-tables.aspx
[4]U.S. Department of Agriculture, U.S. Department of Health and Human Services. (2010). Dietary Guidelines for Americans, 2010. Retrieved fromhttp://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf
[5]Ervin, R.B., Kit, B.K., Carroll, M.D., & Ogden, C.L. U.S. Department of Health and Human Services, Centers for Disease Control and Prevention. (2012). NCHS Data Brief No. 87: Consumption of added sugar among U.S. children and adolescents, 2005–2008. . Retrieved fromhttp://www.cdc.gov/nchs/data/databriefs/db87.htm
[6]Soft drinks: sugar content. Retrieved fromhttp://www.floridahealth.gov/chdcollier/Documents/ToothFairy/sugarinsodas.pdf
[7]Volkow, N.D., & Li, T.-K. (2004). Drug addiction: the neurobiology of behaviour gone awry. Nature Reviews Neuroscience , 5(12), 963-970.
[8]Brownell, K.D., & Gold, M.S. (2012). Food and addiction: A comprehensive handbook. () Oxford University Press.
[9]Avena, N., Rada, P., & Hoebel, B. (2008). Evidence for sugar addiction: behaviroal and neurochemical effects of intermittent, excessive sugar intake. Neuroscience Behavior Review ,52(1), 20-39. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/17617461
[10]Garber, A.K., & Lustig, R.H. (2011). Is fast food addictive?. Current Drug Abuse Reviews , 4(3), 146-162.
[11]Shapiro, A., Mu, W., Roncal, C., Cheng, K.-Y., Johnson, R.J., & Scarpace, P.J. (2008). Fructose-induced leptin resistance exacerbates weight gain in response to subsequent high-fat feeding.American Journal of Physiology. Regulatory, Integrative and Comparative Physiology , 295(5), R1370–1375. doi:10.1152/ajpregu.00195.2008

Can You Do Low Carb & Low Cal at the Same Time?

Low-carb diets are based on inducing a state of ketosis in the body. When deprived of incoming carbohydrates, the body uses up its glycogen reserves -- glucose stored in the muscles and liver -- and must resort to burning fat for energy. As a result, low-carb diets do not require dieters to restrict calories -- the idea is to change the composition of their diets to favor proteins and fats over carbs and eat to the point of reasonable satiety. Although dieters might in fact consume fewer calories than usual because of the increased satiety they get from protein, according to Atkins in his book "Dr. Atkins' New Diet Revolution," restricting calories too much could backfire by creating a "starvation" situation for which the body compensates by decreasing its metabolic rate and holding on to fat.

Red meat consumption linked with increased risk of developing kidney failure

A new study indicates that red meat intake may increase the risk of kidney failure in the general population, and substituting red meat with alternative sources of protein from time to time may significantly reduce this risk. The findings appear in an upcoming issue of the Journal of the American Society of Nephrology (JASN).

Increasing numbers of individuals are developing chronic kidney disease (CKD), and many progress to end-stage renal disease (ESRD), which requires dialysis or a kidney transplant. Current guidelines recommend restricting dietary protein intake to help manage CKD and slow progression to ESRD; however, there is limited evidence that overall dietary protein restriction or limiting specific food sources of protein intake may slow kidney function decline in the general population.

To examine the relationship between dietary intake of major sources of protein and kidney function, a team led by Woon-Puay Koh, MBBS (Hons), PhD (Duke-NUS Medical School and Saw Swee Hock School of Public Health in National University of Singapore) analyzed data from the Singapore Chinese Health Study, a prospective study of 63,257 Chinese adults in Singapore. This is a population where 97% of red meat intake consisted of pork. Other food sources of protein included poultry, fish/shellfish, eggs, dairy products, soy, and legumes.

After an average follow-up of 15.5 years, the researchers found that red meat intake was strongly associated with an increased risk of ESRD in a dose-dependent manner. People consuming the highest amounts (top 25%) of red meat had a 40% increased risk of developing ESRD compared with people consuming the lowest amounts (lowest 25%) No association was found with intakes of poultry, fish, eggs, or dairy products, while soy and legumes appeared to be slightly protective. Substituting one serving of red meat with other sources of protein reduced the risk of ESRD by up to 62%.

"We embarked on our study to see what advice should be given to CKD patients or to the general population worried about their kidney health regarding types or sources of protein intake," said Dr. Koh. "Our findings suggest that these individuals can still maintain protein intake but consider switching to plant-based sources; however, if they still choose to eat meat, fish/shellfish and poultry are better alternatives to red meat."

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Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men

The carbohydrate–insulin model of obesity posits that habitual consumption of a high-carbohydrate diet sequesters fat within adipose tissue because of hyperinsulinemia and results in adaptive suppression of energy expenditure. Therefore, isocaloric exchange of dietary carbohydrate for fat is predicted to result in increased EE, increased fat oxidation, and loss of body fat. In contrast, a more conventional view that “a calorie is a calorie” predicts that isocaloric variations in dietary carbohydrate and fat will have no physiologically important effects on body fat.

Objective: We investigated whether an isocaloric low-carbohydrate ketogenic diet (KD) is associated with changes in EE, respiratory quotient (RQ), and body composition.

Design: Seventeen overweight or obese men were admitted to metabolic wards, where they consumed a high-carbohydrate baseline diet (BD) for 4 wk followed by 4 wk of an isocaloric KD with clamped protein. Subjects spent 2 consecutive days each week residing in metabolic chambers to measure changes in EE (EE_chamber), sleeping EE (SEE), and RQ. Body composition changes were measured by dual-energy X-ray absorptiometry. Average EE during the final 2 wk of the BD and KD periods was measured by doubly labeled water (EE_DLW).

Results: Subjects lost weight and body fat throughout the study corresponding to an overall negative energy balance of ∼300 kcal/d. Compared with BD, the KD coincided with increased EE_chamber (57 ± 13 kcal/d, P = 0.0004) and SEE (89 ± 14 kcal/d, P < 0.0001) and decreased RQ (−0.111 ± 0.003, P < 0.0001). EE_DLWincreased by 151 ± 63 kcal/d (P = 0.03). Body fat loss slowed during the KD and coincided with increased protein utilization and loss of fat-free mass.

Conclusion: The isocaloric KD was not accompanied by increased body fat loss but was associated with relatively small increases in EE that were near the limits of detection with the use of state-of-the-art technology. This trial was registered atclinicaltrials.gov as NCT01967563.

Good Ways to Get Quality Protein

Protein is in many of the foods that we eat every day, but for something so common, it’s often a misunderstood part of our diets. Think of protein and you might think of steak sizzling on a grill, an energy bar touting to banish fatigue, or a protein shake promising muscle growth. Yes, these foods are all packed with protein, but when it comes to making the best protein choices to keep your body and mind healthy, quality is just as important as quantity

Most animal sources of protein, such as meat, poultry, fish, eggs, and dairy, deliver all the amino acids your body needs, while plant-based protein sources such as grains, beans, vegetables, and nuts often lack one or more of the essential amino acids. However, that doesn’t mean you have to eat animal products to get the right amino acids. By eating a variety of plant-based sources of protein each day you can ensure your body gets all the essential amino acids it needs.

When choosing protein-rich foods, it’s important to look at more than just the protein content. Red meat and whole milk dairy products, for example, while rich in protein, tend to also contain saturated fat, the health consequences of which are debated in the nutrition world. For some nutrition experts, it’s the quality of the red meat and dairy that is most important:

• In countries like the U.S., for example, industrially-raised animals are typically denied access to the outdoors, fed antibiotics and growth hormones, and given GMO feed grown with pesticides.
• Eating organic, grass-fed red meat and dairy from animals raised in a more natural environment avoids these additives and therefore may not carry the same health risks.

Distinguishing between industrially raised meat and organic, grass-fed meat is only part of separating low- and high-quality sources of protein.

• While some processed or lunch meats, for example, can be a good source of protein, many are loaded with salt, which can cause high blood pressure and lead to other health problems.
• Processed meats have also been linked with an increased risk of cancer, likely due to the substances used in the processing of the meat.
• The key to ensuring you eat sufficient high-quality protein is to include different types in your diet, rather than relying on just red or processed meat.

Other sources of high-quality protein

• Fish. Most seafood is high in protein and low in saturated fat. Fish such as salmon, trout, sardines, anchovies, sablefish (black cod), and herring are also high in omega-3 fatty acids. Experts recommend eating seafood at least twice a week.
• Poultry. Removing the skin from chicken and turkey can substantially reduce the saturated fat if that concerns you. In the U.S., non-organic poultry may also contain antibiotics and been raised on GMO feed grown with pesticides, so opt for organic and free-range if possible.
• Dairy products. Products such as cheese, milk, and yoghurt offer lots of healthy protein. Beware of added sugar in low-fat yoghurts and flavored milk, though, and skip processed cheese that often contains non-dairy ingredients.  
• Beans. Beans and peas are packed full of both protein and fiber. Add them to salads, soups and stews to boost your protein intake.
• Nuts and seeds. As well as being rich sources of protein, nuts and seeds are also high in fiber and “good” fats. Add to salads or keep handy for snacks.
• Tofu and soy products. Non-GMO tofu and soy are excellent red meat alternatives, high in protein and low in fat. Try a “meatless Monday,” a plant-based protein sources are often less expensive than meat so it can be as good for your wallet as it is for your health.

To include more high-quality protein in your diet, try replacing processed carbs with high-quality protein. It can reduce your risk for heart disease and stroke, and you’ll also feel full longer, which can help you maintain a healthy weight. 

• Reduce the amount of processed carbohydrates you consume—from foods such as pastries, cakes, pizza, cookies and chips—and replace them with organic, grass-fed meat, fish, beans, nuts, seeds, peas, chicken, dairy, and non-GMO soy and tofu products.
• Snack on nuts and seeds instead of chips, replace a baked dessert with Greek yogurt, or swap out slices of pizza for a grilled chicken breast and a side of beans.

Other ways to get more quality protein

• Choose unsalted nuts and seeds, to reduce your daily sodium intake.
• When shopping for canned beans, choose the low sodium versions.
• Adding more protein to your diet can increase urine output, so drink plenty of water to stay hydrated.
• Increasing protein can also cause calcium loss so make sure to get plenty of calcium (1,000 to 1,200 mg per day).

Eating a diet rich in high-quality protein may help you maintain a healthy weight by curbing appetite, making you feel full longer, and fueling you with extra energy for exercising. As you age, it’s important to increase high-quality protein intake to maintain health, energy levels, and possibly even reduce muscle loss.

While many health organizations maintain that eating saturated fat from any source can compromise your health, the latest studies suggest eating whole-milk dairy products (milk, cheese, yoghurt) is actually linked to less body fat and lower levels of obesity. This may be because saturated fat is so dense in calories a little can go a long way in making you feel full. See The Fat Debate for more on how saturated fats may help you to maintain a healthy weight.

Protein powders, shakes, and bars

For most of us, consuming the right balance of whole foods each day will provide us with all the nutrients we need, negating the need for protein supplements. However, you may benefit from supplementing your diet if you’re:   

• A teenager who is growing and exercising a lot
• An adult switching to a vegan diet—eliminating meat, chicken, fish, and even dairy and eggs from your diet
• An older adult with a small appetite who finds it difficult to eat your protein requirements in whole foods
• Starting or increasing a regular workout program, trying to add muscle, or recovering from a sports injury. If you feel weak while exercising or lifting weights you may benefit from adding a protein supplement.

Using protein supplements

• Protein supplements come in various forms, either as powders you mix with milk or water, in pre-mixed, ready-to-drink shakes, or in bars. The most common types of protein used are whey, casein, and soy. Whey and casein are milk-based proteins, while soy is the better choice for vegans or anyone with a dairy allergy.
• Safety concerns. Protein supplements may not be safe for older people with renal disease or people who have recently undergone surgery on the digestive organs. Some ingredients may even interact with prescription medication, so check with your doctor or pharmacist before using.
• Drink plenty of water to stay hydrated and make sure you’re getting enough calcium in your diet.
• Look out for extra ingredients. Many protein bars are packed with carbs and added sugar.

Authors: Lawrence Robinson, Jeanne Segal, Ph.D., and Robert Segal, M.A. Last updated: June 2016.