Mark's Daily Apple

The Definitive Guide to the Primal Eating Plan

Do the Math

In my recent Context of Calories post, I explained how the different macronutrients we eat at each meal (fats, proteins, and carbohydrates) have different effects in the body. I suggested that, despite their raw calorie values, it’s far more important to get a lasting intuitive sense of how much of each macronutrient you need and when you need it (or not).

But how do you do that? How do you figure out the proper number of calories – and breakdown of fats, protein and carbs – to accomplish your fitness and health goals? To lose weight? Lose fat? Gain muscle? Maintain status quo? Run marathons?

In fact, most popular daily diets look at overall calories as the main factor in weight loss and weight gain. The age-old conservation of energy Conventional Wisdom says that “a calorie is a calorie.” From there most diet gurus generally prescribe some formulaic one-size-fits-all breakdown of fats, protein and carbs. A classically trained Registered Dietician will tell you that protein should be around 10-15% of calories, carbs should be 60% (and mostly from whole grains) and fat under 30%. This macronutrient breakdown stays the same regardless of how much weight you need to lose or what other goals you might have. Barry Sears has his 40/30/30 “Zone” diet. The USDA bases everything on a choice of between 2,000 and 2,500 calories a day. But, as I said earlier, it’s not that simple. Calories do have context.

Posted By: Mark Sisson

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The Context of Calories

200 Calories is 200 Calories. Right?

“What’s that in the road ahead?”

vs.

“What’s that in the road!? A head!?”

Context is important.

Many people think weight loss is simply about cutting calories. But context counts here, too. Calories do have context and that’s what I want to explore today. Is a calorie from fat the same as a calorie from protein or carbohydrate? Depends on the context. Does day-to-day calorie monitoring make any difference if your week-to-week weight and energy expenditure are dialed in? Maybe not.

Posted By: Mark Sisson

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10 Outrageous Diet Scams

Here at Mark’s Daily Apple we know that the key to reaching and maintaining a healthy weight is a healthy lifestyle that includes a nutritious diet and plenty of physical activity. Tough? Sure. Effective? Absolutely.

But what if someone told you that you could ditch the exercise and the healthy eating and still fit in your favorite jeans? You know by now that it’s not going to work, but for millions of Americans it sounds like a solution worth signing up for!

Tagged: Alli , diet patches , diet scams , magnetic jewelry , pyruvate , weight loss bracelet , weight loss tea

Posted By: Worker Bee

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When It Comes to Sleep, Average is Best

Sleeping too little – or too much – can increase your risk for future weight gain, according to a study published in the April 1 issue of the journal Sleep.

For the study, researchers from the Laval University in Quebec, Canada evaluated the sleep habits and body composition of 276 adults between the ages of 21 and 64.

After adjusting for age, gender and baseline body mass index (BMI) the researchers determined that across the six year study period, those who slept for five to six hours per night gained 1.98 kg (4.36 lbs) more than “average duration” sleepers who slept between seven and eight hours per night. Those who slept between nine and 10 hours per night, meanwhile, gained 1.58 kg (3.48 lbs) more than average duration sleepers. In addition, the researchers report that the risk of becoming obese was elevated for both short and long duration sleepers, with short duration sleepers experiencing a 27% increased obesity risk and long duration sleepers experiencing a 21% increased risk compared to average duration sleepers.

Posted By: Worker Bee

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Your Belly Bone’s Connected to Your Brain Bone

A study published online in this month’s Neurology suggests that people whose waistline expands once they hit age 40 are more likely to develop dementia in their 70s than their slimmer peers.

For the study, researchers measured the abdominal fat of 6,583 people between the ages of 40 and 45 living in Northern California. After an average of 36 years, 16% of participants had developed dementia.

Based on this data, the researchers determined that those with the highest abdominal fat measurements were roughly three times more likely to develop dementia than those with the lowest levels of abdominal fat. These findings held true regardless of whether the individual was of normal weight overall, overweight or obese, although the researchers note that future dementia risk was highest among obese individuals with high abdominal fat measurements. According to researchers, women were more likely than men to have high abdominal fat levels, along with non-whites, those with less than a high school level of education, smokers, and people with high blood pressure, high cholesterol or diabetes.

Posted By: Worker Bee

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