Peak-Muscle.com  

Welcome to the Peak-Muscle.com forums.

You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. Come join us in on one of the best online fitness communities. We have 16,000 members that are likeminded towards a fitness, bodybuilding lifestyle. Registration is free and only takes but a few minutes. By joining our free community you will have access to communicate privately with other members (PM), respond to polls, upload content and access many other special features. You will be able to create threads to discuss and or create a fitness regimen. Or just bounce ideas off of some very knowledgeable members. So don't miss out. Registration is fast, simple and absolutely free so please, join our community today!

Register FAQ Members List Calendar Arcade Mark Forums Read
Go Back   Peak-Muscle.com > Bodybuilding and Fitness Discussion > Diet and Nutrition
User Name
Password

Reply
 
Thread Tools Display Modes
Old 12-06-2018, 01:12 PM   #1
liftsiron
Administrator
 
liftsiron's Avatar
 

Join Date: Nov 2003
Location: Cimmeria
Posts: 18,386
liftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant future
A True Negative Calorie Snack?

A True Negative Calorie Snack?
These two high-calorie foods, eaten together, actually end up making you lose fat, in addition to improving your blood chemistry.
by TC Luoma | 12/02/18
A-true-negative-calorie-snack
Tags: Tips Diet Strategy

What's a Negative Calorie Food?

Stories about "negative-calorie" foods abound. For those of you not well versed in fairy tales, negative calorie foods are those that supposedly take more calories to digest than they provide.
ADVERTISING

Believers often cite foods like celery, grapefruit, and tomatoes as examples, the reasoning – if you can call it that – being that these foods are so fibrous that your body has to "work" really hard to break them apart and digest them.

While negative calorie foods are possible, in theory, no one's ever found one that actually exists. Of course, if kettlebells had nutritive value and you somehow managed to swallow one, they might end up qualifying as a negative calorie food, but beyond that, there probably aren't any.

Certain nuts, though, might come close to qualifying as "negative calorie" in a roundabout way. While they certainly don't take more calories to digest than they provide, the body absorbs fewer of their calories than the label would suggest.

A recent study also suggests that walnuts and almonds, eaten daily, end up causing your body to lose a surprising amount of body fat, in addition to curbing metabolic inflammation and improving blood chemistry in general.
Nuts
What They Did

Scientists found 61 overweight men and women and had them each eat 15 grams of walnuts and 15 grams of almonds a day (as a snack) for 8 weeks. A number of participants dropped out for various reasons, but 48 finished the study.
What They Found

Participants reduced waist size, hip size, and fat mass, and the "effect size" was impressively large. (Effect size is a statistical tool that allows researchers to describe results more accurately than just saying if something works or not. Instead, effect size answers the more sophisticated question, "How well does something work in a range of contexts?")

The subjects also proved to have adiponectin levels that were about 30% higher than before the study and lipocalin 2 levels that were about 18% higher. The former is a protein hormone involved in the breakdown of fat and the latter is an acute stress response protein involved in inflammation.

The participants also showed a complete revamping of their fatty acid profiles. Saturated fatty acid levels decreased while levels of polyunsaturated fatty acids (PUFAs) increased, particularly the percentages of the favorable omega-3 fatty acids DHA and EPA.
How to Use This Info

We need to look at one other factor that wasn't discussed in the study but nevertheless plays a role in how almonds (almonds aren't really nuts; they're more closely related to the peach family) or nuts affect the body – it seems the calories they contain end up being overstated a bit because of human physiology.

While the label on a can of almonds might tell you that there are 162 calories in an ounce, it doesn't really pan out that way. Almonds or nuts are notoriously hard to digest so you don't really absorb all the calories. We know this because some of the fat in them goes straight to the feces instead of into your bloodstream (where it would be used for energy or deposited in fat storage tissues).

But some of the nut does obviously get digested and absorbed and the mixed snacks fed to the study participants clearly affected body chemistry and body fat in a number of positive ways. As mentioned, levels of the fat-burning hormone adiponectin went up, as did levels of anti-inflammatory proteins. Blood chemistry improved, as did insulin sensitivity. The combination of all these things led to slimmer, healthier subjects.

To try and duplicate the fat burning effects of eating almonds and walnuts, eat 30 grams of them every day. That equates to about 10 almonds and 5 walnuts (or 10 walnut halves). Just make sure they're raw or dry-roasted and not the greasy kind served with drinks at grandpa's cocktail lounge.
Related:  The Snack That Shrinks Love Handles
Related:  Nuts. You're Eating Them Wrong
Source

Mónica I. Cardona-Alvarado, Francisco J. Ortega, Enrique Ramírez-Chávez, María E. Tejero, Jorge Molina-Torres, José M. Fernández-Real, Elva L. Perez-Luque, "Almonds and Walnuts Consumption Modifies PUFAs Profiles and Improves Metabolic Inflammation Beyond the Impact of Anthropometric Measure," The Open Nutrition Journal, ISSN: 1874-2882 - Volume 12, 2018.

These two high-calorie foods, eaten together, actually end up making you lose fat, in addition to improving your blood chemistry.
by TC Luoma | 12/02/18

What's a Negative Calorie Food?

Stories about "negative-calorie" foods abound. For those of you not well versed in fairy tales, negative calorie foods are those that supposedly take more calories to digest than they provide.
ADVERTISING

Believers often cite foods like celery, grapefruit, and tomatoes as examples, the reasoning – if you can call it that – being that these foods are so fibrous that your body has to "work" really hard to break them apart and digest them.

While negative calorie foods are possible, in theory, no one's ever found one that actually exists. Of course, if kettlebells had nutritive value and you somehow managed to swallow one, they might end up qualifying as a negative calorie food, but beyond that, there probably aren't any.

Certain nuts, though, might come close to qualifying as "negative calorie" in a roundabout way. While they certainly don't take more calories to digest than they provide, the body absorbs fewer of their calories than the label would suggest.

A recent study also suggests that walnuts and almonds, eaten daily, end up causing your body to lose a surprising amount of body fat, in addition to curbing metabolic inflammation and improving blood chemistry in general.
Nuts
What They Did

Scientists found 61 overweight men and women and had them each eat 15 grams of walnuts and 15 grams of almonds a day (as a snack) for 8 weeks. A number of participants dropped out for various reasons, but 48 finished the study.
What They Found

Participants reduced waist size, hip size, and fat mass, and the "effect size" was impressively large. (Effect size is a statistical tool that allows researchers to describe results more accurately than just saying if something works or not. Instead, effect size answers the more sophisticated question, "How well does something work in a range of contexts?")

The subjects also proved to have adiponectin levels that were about 30% higher than before the study and lipocalin 2 levels that were about 18% higher. The former is a protein hormone involved in the breakdown of fat and the latter is an acute stress response protein involved in inflammation.

The participants also showed a complete revamping of their fatty acid profiles. Saturated fatty acid levels decreased while levels of polyunsaturated fatty acids (PUFAs) increased, particularly the percentages of the favorable omega-3 fatty acids DHA and EPA.
How to Use This Info

We need to look at one other factor that wasn't discussed in the study but nevertheless plays a role in how almonds (almonds aren't really nuts; they're more closely related to the peach family) or nuts affect the body – it seems the calories they contain end up being overstated a bit because of human physiology.

While the label on a can of almonds might tell you that there are 162 calories in an ounce, it doesn't really pan out that way. Almonds or nuts are notoriously hard to digest so you don't really absorb all the calories. We know this because some of the fat in them goes straight to the feces instead of into your bloodstream (where it would be used for energy or deposited in fat storage tissues).

But some of the nut does obviously get digested and absorbed and the mixed snacks fed to the study participants clearly affected body chemistry and body fat in a number of positive ways. As mentioned, levels of the fat-burning hormone adiponectin went up, as did levels of anti-inflammatory proteins. Blood chemistry improved, as did insulin sensitivity. The combination of all these things led to slimmer, healthier subjects.

To try and duplicate the fat burning effects of eating almonds and walnuts, eat 30 grams of them every day. That equates to about 10 almonds and 5 walnuts (or 10 walnut halves). Just make sure they're raw or dry-roasted and not the greasy kind served with drinks at grandpa's cocktail lounge.
Related:  The Snack That Shrinks Love Handles
Related:  Nuts. You're Eating Them Wrong
Source

Mónica I. Cardona-Alvarado, Francisco J. Ortega, Enrique Ramírez-Chávez, María E. Tejero, Jorge Molina-Torres, José M. Fernández-Real, Elva L. Perez-Luque, "Almonds and Walnuts Consumption Modifies PUFAs Profiles and Improves Metabolic Inflammation Beyond the Impact of Anthropometric Measure," The Open Nutrition Journal, ISSN: 1874-2882 - Volume 12, 2018.
__________________
ADMIN/OWNER@Peak-Muscle
liftsiron is online now   Reply With Quote
Old 12-07-2018, 11:39 AM   #2
Dawgpound_Hank
Guest
 

Posts: n/a
Good read!
  Reply With Quote
Old 12-07-2018, 01:41 PM   #3
JayC
Vet
 
JayC's Avatar
 

Join Date: Sep 2012
Location: US
Posts: 345
JayC will become famous soon enoughJayC will become famous soon enough
Thank you! Excellent article I can pass on to my clients.
JayC is offline   Reply With Quote
Old 12-07-2018, 01:52 PM   #4
liftsiron
Administrator
 
liftsiron's Avatar
 

Join Date: Nov 2003
Location: Cimmeria
Posts: 18,386
liftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant futureliftsiron has a brilliant future
I just bought some 100% almond butter.
__________________
ADMIN/OWNER@Peak-Muscle
liftsiron is online now   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 06:22 PM.


Powered by: vBulletin Version 3.8.11
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.