Our bodies metabolize proteins, carbohydrates, and fatty acids to give our bodies the energy they need to maintain themselves. Metabolism has two main parts: Catabolism, and Anabolism. Catabolism is the breakdown of substances. Anabolism is the buildup of substances. This makes Metabolism the process of breaking down food and turning it into energy and building blocks for our bodies.
When our bodies catabolize, or break down, proteins into amino acids and derivative compounds they are turning protein based foods into the basic building blocks our bodies need to sustain life. Fats become fatty acids. Carbohydrates become glucose. Once those building blocks are available in our system; those building blocks move throughout our bodies and “plug in” wherever energy or building blocks are needed.
When our bodies anabolize these building blocks they become different types of tissue or energy for different functions in our bodies. For the most part, protein becomes muscle, carbohydrates become glucose, and fatty acids become fat. A unique feature of protein is that it can be used as a source of energy for many processes in our bodies if glucose is not prevalent. If protein does not get used to create muscle or other types of tissue, it is used for energy processes or filtered out as waste.
The fat we consume usually provides more than half of the body's energy. It becomes fatty acids that travel through the blood stream and get distributed to cells that need energy. If the fatty acids do not get used in a short time period, they become triglycerides and then turn back into fat cells for storage.
Carbohydrates become glucose or sugar (that then becomes glucose) and gets stored in our liver for a short time and then enters our blood stream. The cells in our body use glucose more easily than fatty acids. Glucose that does not get distributed to the cells of our body goes back to our liver. Any glucose that the liver cannot store gets turned into fatty acids and fat.
The real secret is that all of these building blocks can be used as energy in our bodies. Energy is not necessarily the formation of new tissues in our body. Some uses for energy are movement, static exertion for sustaining weight, maintaining body temperature, fighting illness, and digestion of food.
Our bodies can create all the energy we need from fats and proteins alone. Our digestive system also needs fiber, but that is not necessarily an “energy process.” Perhaps we could call that maintenance for our body in the form of soluble fiber, and insoluble fiber. Keep in mind though, our bodies use the different building blocks in different ways, and at different rates.
When we eat less carbohydrates our body has to turn fat into fatty acid. Fatty acid then gets distributed throughout the body to provide energy to cells that need it. Some cells in our bodies need glucose however, which is where ketone enters the picture. Ketone is a valid substitute for the cells and systems in our bodies that need glucose. Also worth noting is that low/infrequent carbohydrate intake is very different than zero carbohydrate intake. The glands that produce hormones that regulate ketosis can be tricked by sudden bursts of carbohydrates and glucose. This means that even excessive intake of protein can throw of the ketogenic state.
Proteins go through the complete process of catabolization and anabolization in about 3-5 hours. This means that if we were to attempt to supply our entire body's energy needs with protein alone, we would have to eat roughly 30 grams of protein every 3 hours at least 4 times a day (just to be conservative.) This is a hypothetical concept that I do not recommend anyone actually attempt. You would need at least fatty acids to accompany the protein or you would risk doing harm to your body.
This means that reducing carbohydrates, or eliminating them altogether; can have some interesting side effects on our bodies. One of these side effects is weight loss, or fat catabolization. It is worth noting here that a majority of our energy can come from protein. A few essential systems require fatty acids where protein will not suffice (at least in its non-glucose state,) while others require glucose (or ketone substitute.) Some essential systems require glucose, but can use protein as a substitute through the formation of ketone. What this means is that we can live on a high percentage of protein and fatty acids with very little glucose for a long time.
What is involved in eating a high protein diet with the right fatty acids, and reducing or eliminating carbohydrates? For one, we would need to eat more frequently. Normally we eat meals every 5-6 hours perhaps with occasional snacking. With this diet, you would want to eat protein at least every 3 hours if not more frequently. 20-30 grams of protein is a lot of protein in terms of satisfying a feeling of hunger. This is the equivalent of 4-6 eggs every 3 hours. The second concern, is dietary diversity. When you eat this much dense food this frequently, you rarely feel hungry. So when you ingest 30 grams of protein; eating much more of anything else can sometimes seem like a chore. Some people find this concept funny, and the first meal of the day it is; but the third and fourth meal of the day, eating basically the same things can become a daunting task. The problem is not just getting sick of eating the same things, but your body also needs different vitamins and minerals. Supplements can help curb this to ensure we are getting all the right nutrients, but you will likely notice lots of strange cravings other than the usual sweet or salty things.
The energy cycle is important in understanding protein's role in this process as well. ATP or andenosine triphosphate is what almost all energy sources would need to get converted into to carry out the energy work in our bodies. Immediate energy comes from ATP-PC or phosphocreatine. This is stored in our tissues and gets released during the earliest stages of strenuous workout. PC is used to replace ATP as a sort of short-term reserve. A way to test-release this energy is to rhythmically contract major muscle groups of your body even if you aren't lifting weights or sprinting. You could even do it while driving as a way to keep yourself alert and attentive for a few seconds. The relevant time-period for this system is literally 2-3 seconds or 2-3 steps at the beginning of a sprint.
The glycolytic system supplies our bodies with ATP from glucose. Anaerobic glycolysis is a process of enzyme-controlled reactions that use carbs to create ATP. Both glucose and glycogen can be used in this process. This is the process the body prefers, and it happens very quickly. A problem with this system is that it produces lactic acid in addition to pyruvate molecules (a byproduct of the carb to ATP reaction.) This is an inefficiency in the system, though some of the pyruvate molecules can become ATP in multiple ways. The time-period for the glycolytic system is perhaps the 4-30 second range during a sprint or other strenuous labor.
The aerobic system is a third system which is unique from the first two in that it requires oxygen. Our cells have mitochondria that can convert pyruvate (from the glycolytic system,) fatty acids, and proteins into ATP. For proteins to get converted into ATP they must first have their nitrogen components stripped from them. During this process the amino acids are changed into carbon molecules that enter the glycolytic system, or get processed in the cell's mitochondria. triglycerides are also utilized in this system when they get processed into glycerol and fatty acids. Both of these can be converted into ATP. Fatty acids are converted into ATP by beta-oxidation. Out of all of these process, the beta-oxidation fatty-acid to ATP process takes the most time. The aerobic system requires 1-3 minutes to become optimally functional. How effective this system is depends on many factors contributing to physical fitness; hence the importance of training our bodies to be good at processing fatty acids and proteins into energy via the aerobic system. The aerobic system can provide ATP for hours of strenuous work at a time, provided the strain is not too great considering the relative capacity and fitness of the exerciser.
A really important point here is the notion of regular and frequent use of the aerobic system. If you do not frequently exert yourself for more than 3 minutes of strenuous physical labor, it is a good idea to run or jog at a speed or rate that is comfortable for you, but not too hard. Do it for time, or distance, but not both at the same time. When you can jog for 1 mile, set a goal to make it 2. When you can do 2, set a goal to be able to do 3. When you can do 3, try jumping right to 5. Keep in mind that it does not matter if it takes you 2 hours to jog 3 miles, so long as you are physically exerting yourself enough to be in an aerobic state of energy production / conversion. You could also make time your measure. Jog for 10 minutes with no stops. Then set a goal to run for 15 minutes with no stops. Increase in this manner and in a few months you will find that you have the ability to run for an hour straight, (albeit maybe at a slow pace.) Eventually it will no longer take you 2 hours to jog 3 miles, as your body will be become better and better at producing/converting/processing the energy you need, and will get better at building the required muscles to improve your performance.
To wrap up the major points of this article:
Protein is a requirement. Your body needs amino acids. Carbohydrates are not a requirement. Your body can do without carbohydrates. Fat is a requirement. Your body needs fatty acids. For the purpose of losing fatty tissue weight; you do not need to consume carbohydrates. You need a lot of fats, a moderate amount of protein, and a low quantity of carbohydrates. Too much protein can trick your ketogenic cycles. Eat frequently and in small quantities. Make sure to get enough fiber to keep your system running smoothly. Take supplements to ensure vitamin and mineral requirements are met.
A few friendly other reminders:
http://www.bistromd.com/weight-loss...oss-the-needed-nutrient-for-a-successful-diet
http://www.diabetesforecast.org/201...nd-fats.html?referrer=https://www.google.com/
https://authoritynutrition.com/5-most-common-low-carb-mistakes/
http://ketodietapp.com/Blog/post/20...ow-About-Protein-on-a-Low-Carb-Ketogenic-Diet
http://ironman.memorialhermann.org/...s-science/nutrition/how-the-body-uses-energy/
https://www.atkins.com/how-it-works/library/articles/what-you-need-to-know-about-protein
http://www.nutrition-and-you.com/stevia-plant.html
When our bodies catabolize, or break down, proteins into amino acids and derivative compounds they are turning protein based foods into the basic building blocks our bodies need to sustain life. Fats become fatty acids. Carbohydrates become glucose. Once those building blocks are available in our system; those building blocks move throughout our bodies and “plug in” wherever energy or building blocks are needed.
When our bodies anabolize these building blocks they become different types of tissue or energy for different functions in our bodies. For the most part, protein becomes muscle, carbohydrates become glucose, and fatty acids become fat. A unique feature of protein is that it can be used as a source of energy for many processes in our bodies if glucose is not prevalent. If protein does not get used to create muscle or other types of tissue, it is used for energy processes or filtered out as waste.
The fat we consume usually provides more than half of the body's energy. It becomes fatty acids that travel through the blood stream and get distributed to cells that need energy. If the fatty acids do not get used in a short time period, they become triglycerides and then turn back into fat cells for storage.
Carbohydrates become glucose or sugar (that then becomes glucose) and gets stored in our liver for a short time and then enters our blood stream. The cells in our body use glucose more easily than fatty acids. Glucose that does not get distributed to the cells of our body goes back to our liver. Any glucose that the liver cannot store gets turned into fatty acids and fat.
The real secret is that all of these building blocks can be used as energy in our bodies. Energy is not necessarily the formation of new tissues in our body. Some uses for energy are movement, static exertion for sustaining weight, maintaining body temperature, fighting illness, and digestion of food.
Our bodies can create all the energy we need from fats and proteins alone. Our digestive system also needs fiber, but that is not necessarily an “energy process.” Perhaps we could call that maintenance for our body in the form of soluble fiber, and insoluble fiber. Keep in mind though, our bodies use the different building blocks in different ways, and at different rates.
When we eat less carbohydrates our body has to turn fat into fatty acid. Fatty acid then gets distributed throughout the body to provide energy to cells that need it. Some cells in our bodies need glucose however, which is where ketone enters the picture. Ketone is a valid substitute for the cells and systems in our bodies that need glucose. Also worth noting is that low/infrequent carbohydrate intake is very different than zero carbohydrate intake. The glands that produce hormones that regulate ketosis can be tricked by sudden bursts of carbohydrates and glucose. This means that even excessive intake of protein can throw of the ketogenic state.
Proteins go through the complete process of catabolization and anabolization in about 3-5 hours. This means that if we were to attempt to supply our entire body's energy needs with protein alone, we would have to eat roughly 30 grams of protein every 3 hours at least 4 times a day (just to be conservative.) This is a hypothetical concept that I do not recommend anyone actually attempt. You would need at least fatty acids to accompany the protein or you would risk doing harm to your body.
This means that reducing carbohydrates, or eliminating them altogether; can have some interesting side effects on our bodies. One of these side effects is weight loss, or fat catabolization. It is worth noting here that a majority of our energy can come from protein. A few essential systems require fatty acids where protein will not suffice (at least in its non-glucose state,) while others require glucose (or ketone substitute.) Some essential systems require glucose, but can use protein as a substitute through the formation of ketone. What this means is that we can live on a high percentage of protein and fatty acids with very little glucose for a long time.
What is involved in eating a high protein diet with the right fatty acids, and reducing or eliminating carbohydrates? For one, we would need to eat more frequently. Normally we eat meals every 5-6 hours perhaps with occasional snacking. With this diet, you would want to eat protein at least every 3 hours if not more frequently. 20-30 grams of protein is a lot of protein in terms of satisfying a feeling of hunger. This is the equivalent of 4-6 eggs every 3 hours. The second concern, is dietary diversity. When you eat this much dense food this frequently, you rarely feel hungry. So when you ingest 30 grams of protein; eating much more of anything else can sometimes seem like a chore. Some people find this concept funny, and the first meal of the day it is; but the third and fourth meal of the day, eating basically the same things can become a daunting task. The problem is not just getting sick of eating the same things, but your body also needs different vitamins and minerals. Supplements can help curb this to ensure we are getting all the right nutrients, but you will likely notice lots of strange cravings other than the usual sweet or salty things.
The energy cycle is important in understanding protein's role in this process as well. ATP or andenosine triphosphate is what almost all energy sources would need to get converted into to carry out the energy work in our bodies. Immediate energy comes from ATP-PC or phosphocreatine. This is stored in our tissues and gets released during the earliest stages of strenuous workout. PC is used to replace ATP as a sort of short-term reserve. A way to test-release this energy is to rhythmically contract major muscle groups of your body even if you aren't lifting weights or sprinting. You could even do it while driving as a way to keep yourself alert and attentive for a few seconds. The relevant time-period for this system is literally 2-3 seconds or 2-3 steps at the beginning of a sprint.
The glycolytic system supplies our bodies with ATP from glucose. Anaerobic glycolysis is a process of enzyme-controlled reactions that use carbs to create ATP. Both glucose and glycogen can be used in this process. This is the process the body prefers, and it happens very quickly. A problem with this system is that it produces lactic acid in addition to pyruvate molecules (a byproduct of the carb to ATP reaction.) This is an inefficiency in the system, though some of the pyruvate molecules can become ATP in multiple ways. The time-period for the glycolytic system is perhaps the 4-30 second range during a sprint or other strenuous labor.
The aerobic system is a third system which is unique from the first two in that it requires oxygen. Our cells have mitochondria that can convert pyruvate (from the glycolytic system,) fatty acids, and proteins into ATP. For proteins to get converted into ATP they must first have their nitrogen components stripped from them. During this process the amino acids are changed into carbon molecules that enter the glycolytic system, or get processed in the cell's mitochondria. triglycerides are also utilized in this system when they get processed into glycerol and fatty acids. Both of these can be converted into ATP. Fatty acids are converted into ATP by beta-oxidation. Out of all of these process, the beta-oxidation fatty-acid to ATP process takes the most time. The aerobic system requires 1-3 minutes to become optimally functional. How effective this system is depends on many factors contributing to physical fitness; hence the importance of training our bodies to be good at processing fatty acids and proteins into energy via the aerobic system. The aerobic system can provide ATP for hours of strenuous work at a time, provided the strain is not too great considering the relative capacity and fitness of the exerciser.
A really important point here is the notion of regular and frequent use of the aerobic system. If you do not frequently exert yourself for more than 3 minutes of strenuous physical labor, it is a good idea to run or jog at a speed or rate that is comfortable for you, but not too hard. Do it for time, or distance, but not both at the same time. When you can jog for 1 mile, set a goal to make it 2. When you can do 2, set a goal to be able to do 3. When you can do 3, try jumping right to 5. Keep in mind that it does not matter if it takes you 2 hours to jog 3 miles, so long as you are physically exerting yourself enough to be in an aerobic state of energy production / conversion. You could also make time your measure. Jog for 10 minutes with no stops. Then set a goal to run for 15 minutes with no stops. Increase in this manner and in a few months you will find that you have the ability to run for an hour straight, (albeit maybe at a slow pace.) Eventually it will no longer take you 2 hours to jog 3 miles, as your body will be become better and better at producing/converting/processing the energy you need, and will get better at building the required muscles to improve your performance.
To wrap up the major points of this article:
Protein is a requirement. Your body needs amino acids. Carbohydrates are not a requirement. Your body can do without carbohydrates. Fat is a requirement. Your body needs fatty acids. For the purpose of losing fatty tissue weight; you do not need to consume carbohydrates. You need a lot of fats, a moderate amount of protein, and a low quantity of carbohydrates. Too much protein can trick your ketogenic cycles. Eat frequently and in small quantities. Make sure to get enough fiber to keep your system running smoothly. Take supplements to ensure vitamin and mineral requirements are met.
A few friendly other reminders:
- Fat is not fat: choose your fats wisely. Monounsaturated = good. Saturated = good. Omega-3s = good. Vegetable oils = bad. Trans fat = very very very bad.
- Do not consume too much soluble fiber. The mid-section of your body will thank you. If you are consuming nearly zero carbohydrates you do not really need soluble fiber anyways.
- Drink lots of water. Your body uses water to evacuate waste from your body. Your body's filtration system will thank you. This also helps in transporting the building blocks of fat from your body.
- Vegetables have protein too. Eat lots of those. Avoid the ones high in carbohydrates. Learn to love the taste of bitter, sour, and the wonderful world of all things aromatic. Dwelling on salty and sweet are generally bad for our health. Some sweet is not carbohydrate-centric. Check out organic Stevia Leaf Powder.
- Convenience factor goes a long way. When we are hungry, what is nearby is usually what gets eaten. Make sure you always have lots of options within arms reach that fit our logical notion of healthy within the limits of our well researched diets. The reverse is true. Do your best to ensure that non-healthy options are well out of arms-reach. A good rule of thumb is the 15 step rule. If you have to take more than 15 steps to get to the unhealthy food, but you can reach healthy food right now... guess what we tend to eat.
- Walk more. Many people take 10,000 steps each day. Find ways to track your number of steps in a day, and make the effort to take no less than 14,000 steps each day. Walk them, crawl them, run them, … swim them... ok; you get the point. This is also a great way to focus on breathing and meditation at the end of the day. I do not know of a better way to dump those pesky thoughts from my mind than taking a walk at the end of my day. Leave it on the track!
- Caffeine is a diuretic and therefore accelerates water and sodium loss. It is healthy in some ways, but accelerates some things too much. To drink caffeine in a healthy and responsible way; be ready to drink a lot of water, and visit the lavatory often. Consuming more salts? This won't necessarily be the right fix in a low carb diet, since we tend to shed sodium more easily anyways. Moral of the story; be careful with caffeine and other diuretics like nicotine and alcohol while dieting.
http://www.bistromd.com/weight-loss...oss-the-needed-nutrient-for-a-successful-diet
http://www.diabetesforecast.org/201...nd-fats.html?referrer=https://www.google.com/
https://authoritynutrition.com/5-most-common-low-carb-mistakes/
http://ketodietapp.com/Blog/post/20...ow-About-Protein-on-a-Low-Carb-Ketogenic-Diet
http://ironman.memorialhermann.org/...s-science/nutrition/how-the-body-uses-energy/
https://www.atkins.com/how-it-works/library/articles/what-you-need-to-know-about-protein
http://www.nutrition-and-you.com/stevia-plant.html
