Later On

A blog written for those whose interests more or less match mine.

Archive for the ‘Fitness’ Category

Iyengar and the invention of Yoga

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Hatha yoga is quite old, dating back to the early 1930’s. Read this interesting article on how it was invented and by whom.

Written by LeisureGuy

23 August 2014 at 8:57 am

Posted in Fitness, Health

Overeating on carbs vs. Overeating on LCHF

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Interesting article at DietDoctor.com:

Sam Feltham carried out an experiment a few months ago that caught a lot of attention. For three weeks he pigged out on low-carb LCHF foods, 5,800 calories a day.

According to simplistic calorie counting, Feltham should have gained 16 lbs (7.3 kg). But in reality, he only gained less than 3 lbs (1.3 kg).

Now Feltham has repeated his experiment with exactly the same amount of calories, but from carbohydrate-rich junk food. On the same amount of calories he gained more than five times as much weight: almost 16 lbs (7.1 kg)!

The difference in waist circumference was even more significant: 5,800 calories of LCHF food for three weeks reduced his waist measurement by 1 1/4 inches (3 cm). The same amount of junk food led to a 3 1/2 inch (9.25 cm) increase in his waist. And you can see the difference visually. . .

Continue reading. Photos at the link.

Written by LeisureGuy

14 August 2014 at 9:56 am

For those who are mildly obsessive in tracking things

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Take a look at this review of rTRACKER. I would buy it in a heartbeat if I had a smartphone—and if I had a smartphone, I think I would go with iPhone based on what I’ve been reading about security issues: Android phones, in being more open, are also more vulnerable. But even the iPhone is a little unsettling in how much info is collected.

Still, for me it’s not an issue: I’m mostly at home. But I do like rTRACKER.

Written by LeisureGuy

13 August 2014 at 11:37 am

A Low Carb Diet Meal Plan and Menu That Can Save Your Life

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A friend who knows I’m follow a low-carb, high-fat (LCHF) diet sent me this link, and the article at the link is quite good. We still avoid foods in the “Maybe Eat” section—certainly no grains, legumes, or tubers, and I’m cautious with carrots. Occasionally I’ll put some walnuts or pecans in a salad, but generally speaking, we don’t eat from that list. OTOH, we’re still involved in downsizing our weight. (Well, dark chocolate and wine really stayed in the diet, but limited to special occasions.)

I think I mentioned that when I told my doctor I was eating LCHF, he gave me a big thumbs up. He said that the diet is particularly good for diabetics. I had just had a blood test and he asked me to guess my HbA1c. I guessed 5.7%, it actually was 5.8%. The levels are:

  • Normal (no diabetes): Less than 5.7%
  • Pre-diabetes: 5.7% to 6.4%
  • Diabetes: 6.5% or higher

For most diabetics, the goal is to keep the level below 7%.

So I have something to work on…

Written by LeisureGuy

8 August 2014 at 3:16 pm

Eight-year impact of a LCHF diet

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Very interesting report on what the blood panel looks like, year by year, for someone who has followed a LCHF diet for 8 years. From the link (where you can also find a chart showing the results from the blood panels):

The wild rumors about how dangerous LCHF is long term, don’t get validated in my blood work. After eight years on LCHF they are excellent, just as when I started. There simply aren’t any big changes during these years.

Many things are typical and the trends are also confirmed in studies on low-carb diets:

  • Low triglycerides (good)
  • Excellent HDL cholesterol levels
  • Nice ApoB/AI ratio
  • A low fasting blood sugar and a low HbA1c (good)
  • Low, but normal, insulin levels, measured as C-peptide (probably excellent)
  • A normal weight and a normal waist circumference
  • A low and good blood pressure

To summarize, all problems associated with the metabolic syndrome and type 2 diabetes usually improve on LCHF. Obesity, high blood pressure, high blood sugar, high insulin levels and dangerously disturbed cholesterol numbers (high triglycerides and low HDL).

My test results also show that the inflammatory level in the body – as measured CRP – is non-detectible on all test occasions.

With these results in mind the fantasy talk about long-term risks with LCHF doesn’t seem to be valid, at least not in my case. Perhaps you’ll have to put up with me for about 50 more years.
Weight

I’ve kept my weight at a normal weight level effortlessly and without any calorie counting during these years. I’ve gone up and down a few pounds within the normal range.

During my experiment with a strict LCHF diet and ketone measuring, I lost 12 lbs/5 kg. They came back when I returned to liberal LCHF, but disappeared again when I added 16:8.

My experience is that the latter is clearly the easier alternative. At least if you’re like me, and not that sensitive to carbohydrates. So I will continue with liberal LCHF with the addition of 16:8 on weekdays.

“16:8″ is a new term for me. It means that each day you fast for 16 hours and eat only during an 8-hour period. In practical terms, it boils down to skipping breakfast. I have been doing that off and on, and I think I’ll try it more seriously. (Another number pair I just learned: 5:2, which refers to eating normally for five days and then two days eating only 1/4 the normal amount of calories—that is, on two days, a typical woman will eat 500 calories each day and a typical man 600.

Written by LeisureGuy

16 July 2014 at 7:58 am

Fascinating fitness experiment

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In Brazil: the payoff from the experiment will, I bet, greatly exceed its cost. I hope they’re tracking things like sick days, public health expense, average hospital duration, etc. The outcomes will be interesting.

Written by LeisureGuy

8 July 2014 at 7:50 pm

An example of the canonical learning curve

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Take a look at the graph below, showing my daily weights since starting this effort. I didn’t record any meals 19-22 because I was in Phoenix, and on the plane I read Taubes’s Why We Get Fat” and thought, “Makes sense.” So on the way to the airport for my flight home I had a Denny’s Meat-lover’s Omelette with no hash-browns and no toast, and I was off.

So starting at 23 May the weight-loss graph flattens out and takes some sharp jumps upward: I was figuring out how to eat the new way, and was stumbling somewhat in finding my footing.

But then it seems I catch on, and starting (really) at 5 June (the sharp drop on 6 June is an outlier), the trend is sharply down. And the strange thing is that (a) it’s not at all hard to minimize carbs (I’m averaging, per week for the last three, 21, 16, 17, in that order); and (b) that I’m not really hungry at all. That is, if I go to eat something, I can pretty much tell whether the motivating impulse is hunger or habit, and it’s increasingly easy to break the habit because I’m not hungry. If the snack doesn’t have the reward of assuaging hunger, it becomes less interesting. I suppose that I previously felt actual hunger when eating a diet substantially higher in carbs (if Taubes is right about what happens (why is not really relevant)), and feeling actually hungry not only motivated me to go get a snack (thus in time developing a habit), I also had the reward/reinforcement of assuaging actual hunger—hunger that I felt because my body fat was inaccessible for fuel because of a system glitch triggered by all the carbs. If I don’t get that reward, the snack’s not worth it.

DietControllerChart2

I’m upping the carbs a bit today: don’t want to drop too fast. But I feel confident that the diet is safe—see this post.

UPDATE: The day after this post my weight jumped 4 pounds!I had eaten a bit more the previous day, but not that much more. But in looking through the foods, I noticed that I had eaten a 1-lb tub of Sonoma Brinery’s excellent chipotle sauerkraut. I thought it was a great deal: only 86 calories and only 6.2g net carbs. But, I now noticed, 3000mg sodium. Total sodium that day was 4500mg, minimum. No wonder my weight jumped: I was a water balloon. I have started watching sodium levels, and today I lost 2 of the 4 pounds. I imagine the rest will be gone before the weekend’s over.

Written by LeisureGuy

18 June 2014 at 12:44 pm

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