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Raise starch, lower fat... raise exercise?

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  • Raise starch, lower fat... raise exercise?

    I've noticed I feel much better on slightly higher starch, slightly lower fat, so I'm thinking of adding a whole yam (aka what many people know as a sweet potato) into my daily diet and reducing some of the added fats.

    My total carbs will top off around 70-80g every day, and my fat will move down to around 70g, as well.

    With the added starchy carbs (assuming calories are held constant), will I need to increase my exercise in order to maintain the same weight? (I'm not trying to lose, just maintain/build muscle)

  • #2
    This is exactly what I have been trying to work out as well. I think it all comes down to insulin sensitivity. I read this recently, written a few years ago by Lyle McDonald (who isn't the most loved person around), but it seems to make sense:

    Insulin Sensitivity and Fat Loss | BodyRecomposition - The Home of Lyle McDonald

    If you have good insulin sensitivity and low insulin secretion, odds are you will do well with a traditional bodybuilding type of diet which means high protein, highish carbs and low fat. Let’s say you’re consuming 1 g/lb of protein at 12 cal/lb. That’s 33% protein. If you go to 1.5 g/lb, that’s 50% protein. That leaves you with 50-67% of your calories to allocate between fat and carbohydrate. 15-20% dietary fat is about the lower limit as it becomes impossible to get sufficient essential fatty acids below that intake level. So, at 1 g/lb, your diet will be roughly 33% protein, 47-52% carbs (call it 45-50%) and 15-20% fat. If protein goes to 50% of the total, carbs should come down to 35% of the total with 15% fat.

    If you’re not insulin sensitive and/or have high insulin secretion, a diet lower in carbs and higher in fat (don’t forget that protein can raise insulin as well) is a better choice. Assuming, again, 40% protein, a good starting place might be 40% protein, 20-30% carbs and 20-30% fat. A further shift to a near ketogenic (or cyclical ketogenic) diet may be necessary, 40% protein, 10-20% carbs and the remainder fat may be the most effective. If protein is set higher, up to 50% protein, carbs would be set at 10-20% with the remainder (20-30%) coming from dietary fat.
    See my other started thread today about Second-Meal Effect, it fits right into what you are asking.

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    • #3
      Thanks otzi! interesting stuff.

      With this new macro intake, I come out to about 50% fat, 25% protein, 25% carbs. I guess what I'm wondering is, since I replaced some of my usual broccoli/onions/peppers/tomatoes with a starch (a yam) with slightly higher carbs, will that have an affect on body comp?

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      • #4
        Originally posted by ForgotMyOldUsername View Post
        Thanks otzi! interesting stuff.

        With this new macro intake, I come out to about 50% fat, 25% protein, 25% carbs. I guess what I'm wondering is, since I replaced some of my usual broccoli/onions/peppers/tomatoes with a starch (a yam) with slightly higher carbs, will that have an affect on body comp?
        If it increases insulin sensitivity, it will have a positive effect. If you are insulin resistant, it will have a negative effect.

        The way to tell is track your blood glucose following a meal of starch and your fasting blood glucose for a while. They sell meters at Walgreen's for $15 and test strips are about 50 cents each. Buy a meter and 25 test strips and you will learn a lot.

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        • #5
          Originally posted by otzi View Post
          If it increases insulin sensitivity, it will have a positive effect. If you are insulin resistant, it will have a negative effect.

          The way to tell is track your blood glucose following a meal of starch and your fasting blood glucose for a while. They sell meters at Walgreen's for $15 and test strips are about 50 cents each. Buy a meter and 25 test strips and you will learn a lot.
          Sounds like a good idea. I'll try it and post back with my results (although I can't promise how soon that'll be, haha)

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          • #6
            An entire yam?! Good god lady, ease up.

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            • #7
              FYI- meters and strips are cheaper at Walmart. Meters are around $9.00. You can get 100 strips for that meter for around $36 or 50 for around $19.

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              • #8
                Originally posted by marcadav View Post
                FYI- meters and strips are cheaper at Walmart. Meters are around $9.00. You can get 100 strips for that meter for around $36 or 50 for around $19.
                Thank you!!

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