On this episode of The Paleo View, Stacy and Sarah continue their discussion on the latest in weight loss research, shedding light on a study that tested the carbohydrate insulin hypothesis.

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The Paleo View (TPV), Episode 197, Carbohydrate Insulin Hypothesis

• Intro (0:00)
• News and Views (1:18)
  • Stacy has jet-lag
    • She had an amazing time
    • Matt posted on Instagram for Stacy
    • Stacy was truly able to disconnect while away and it was so amazing
    • Stacy is hoping she can stay a little bit in that mental vacation mode forever
  • How Sarah manages her social media time
• Weight Loss Research Continued (12:40)
  • This week’s show will focus on another study that has been fairly controversial
  • This study was designed to be the best controlled study to finally test the carbohydrate insulin hypothesis of obesity
  • The flaw in the food journaling that is used in many studies
  • The idea of the study is that eating a lot of simple carbohydrates increases insulin, which increases fat storage and slows down your metabolism
  • The idea is that low carb and keto diets work is in the absence of carbohydrates our insulin drops and we turn on all this fat burning machinery – we become “fat adapted”
  • How the study was structured to test this
  • The results from the study
  • The goal of sustainable weight loss is to preserve your lean body mass because your muscle mass is what keeps your fat burning up
  • The ketogenic diet in this study did the exact opposite of what peoples goals are when losing weight
  • This study bust a myth that has been around for several decades
  • This is in tandem with other studies that show that the same number of calories on a low carb diet are more satiating than a standard american diet, which is the reason why Sarah thinks people lose weight on the Paleo diet – we are focusing on the most nutrient-dense and satiating foods in a balanced way to how we are eating
  • This study is not saying that low carb diets don’t work for losing weight, they are saying that you might do better with a different approach
  • They are saying that the reason why a low carb diet or keto diet helps with weight loss is because of the focus on more satiating calories and this natural energy deficit that occurs
  • Sarah’s reflection on when she was on a low carb diet
  • Framing the discussion around the healthiest way to lose weight – the importance of avoiding nutrient deficits when working towards a sustainable approach
  • The bottom line is that we need to have a caloric deficit, an energy deficit, to lose weight – this is different than saying that weight loss is about calories in and calories out
  • The flaws with “portion control” and calorie counting
  • The benefits of focusing on nutrient dense foods
• An article on a Biggest Loser contestant who was given weight loss drugs to aid in their results
• Stacy is happy to be back home and hopes to share a blog post soon on her journey and how she navigated food in Europe
• Thank you for listening!
• Outro (41:57)