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Saturday, July 05, 2008
Six Months Of Lifting Weights And I'm Finally Getting The Hang Of It
The results of my weight lifting have been pretty awesome
Growing up with an older brother who played football in high school was pretty intimidating. I didn't care a bit in the world about growing muscles, participating in athletics, or doing anything physically active. It just wasn't my cup of tea at the time and I had no problem playing alto saxophone in the marching band, pushing myself academically in preparation for college, and anything else that would keep me from EVER lifting a single weight in my life.
Of course, this was incredibly stupid on my part because I had no idea that building up my muscles would aid in fat and calorie burning which might have kept me from becoming a 410-pound morbidly obese slob of a man as an adult. Thankfully I was able to find a diet plan that would enable me to shed that weight at the age of 32 and now I am in the midst of a journey to actively make my body stronger, leaner, and more powerful than it has ever been. BETTER LATE THAN NEVER!
It was in December 2007 when I started my resistance training program in earnest for the first time in my entire life and I was dead serious about it this time. I've dibble dabbled with lifting weights before but didn't know what the heck I was doing, so I hired a personal trainer at my local gym to help me with proper form, effective repetitions, and the weekly accountability and motivation I needed to do this right.
After just one month, I was seeing some incredible results already and in three months it was that much more pronounced. I had no doubt in my mind that the muscle growth and tone would take place, but it's nice to see it in real life on ME! What a feeling it is to actually be strong enough to carry in all the groceries at one time without straining at all. Or lifting the couch up for my wife Christine when she vacuums. Or even slamming the ball down with force during my Tuesday night volleyball games. I'm a different man now than I was before--and I like it!
In my previous update after three months, I was complaining about the consistent pain I was experiencing after every single workout. It was rather excruciating in the first few months and I really did want to stop doing it (especially with the double whammy of seeing my weight go up by 30 pounds and STAY up since I began lifting weights). But I'm not a quitter and I didn't want to pay the penalty to get out of my contract with my personal trainer who I have enjoyed working with.
And so I pressed on.
It's a great feeling when you see muscle development
Now it's been a half-year for me lifting weights and I wanted to update you on how it's going. The delayed onset muscle soreness (DOMS) I was having is still there, but not nearly as severe as it was. My trainer especially likes working my abdominal muscles each time and I feel those for 2-3 days after working out. My shoulders, biceps, and quadriceps get a little sore as well, but I can handle it now very well. To me, it's a sign that the muscle was adequately exhausted which will result in quality muscle growth. After six months, I think I'm finally getting the hang of it.
I certainly have a lot more to learn about lifting weights, but I have just enough knowledge now to make me dangerous. The muscles that have started to appear on my body are bigger and more defined than I ever thought possible. No, I'm no Arnold Schwarzenegger or Mr. Olympia, but I'd say the changes are pretty remarkable for someone in his mid-30s who has NEVER ever lifted weights in his entire life. It may sound a little egotistical to say this, but I'm pretty proud of myself for doing something like this for myself.
Let's take a look at my progress since I started in December 2007. Here are some before and after photos in the six months I have been training about twice a week (one 30-minute session with my trainer and one self-guided 30-minute workout):
My neck has DEFINITELY gotten bigger because my collared button-up shirts are getting tight around the top button when I put on a tie. The muscle growth in my upper body has been pretty extraordinary. The same thing about the tightness in my clothes is happening in my shoulders and upper arms as the muscle growth continues to progress well in those specific areas.
Here you can see where I've put on the extra weight in my stomach, but you can also see the muscles in the neck, shoulders, and arms that weren't there before. When we figure out what's happening with my weight and get it back down again, then I can't wait for even more definition to start showing up in my upper body, including my chest and abs.
The back side view again shows the muscles I have grown in the neck, shoulders, triceps and forearm that weren't there before. My trainer works my arms, shoulders and back regularly, so it's no wonder those are the areas I'm seeing results.
As of right now, I weigh 264 pounds--up 29 pounds since I started my resistance training six months ago. Sure, some of that weight is muscle, but my personal trainer estimates the actual muscle weight I have put on is around 5-7 pounds. The rest is fat and that is so not cool. Again, I'm working on that with a low-carb doctor and will be going back for more tests next week to see if we can see why this is happening. It could be totally unrelated to my diet or I may need to tweak a few things with my possible reactive hypoglycemia strategy to make it work for me.
For those of you who are wondering, no I'm not taking the creatine anymore. I did it for six weeks at the beginning of my resistance training regimen and have been completely off of it since the beginning of February. Any remnants of that stuff should be out of my system by now, so it's still a mystery why I have been unable to take the weight off that has come on me. If we figure it out, then you'll be the first to know about it.
If you are thinking about adding some resistance training to your healthy lifestyle, then DO IT! I cannot say enough positive things about what lifting weights can and will do for your health. And don't worry about "bulking up" as it takes a lot of aggressive heavy lifting to make that happen. Hire a personal trainer, read a book like Slow Burn by Fred Hahn or The New Rules of Lifting for Women by Cassandra Forsythe, and even join a gym if you'd like. Of course, you don't really NEED any of those things to grow your muscles if you just lift your own body weight at home. But I've found the accountability that comes from getting dead serious about doing this is worth every penny you spend to get there. NEVER GIVE UP!!!
Thanks to the devoted readers of "Livin' La Vida Low-Carb," this platform I have for talking about my positive experiences on the incredibly healthy low-carb lifestyle has risen to the top of health and weight loss category online. I am grateful for your faithfulness to my mission to educate, encourage, and inspire more than you will ever know.
One fun aspect about having a blog that a whole lotta people read is the exposure it receives from other people all around the Internet. Because I write lots of columns that appear in so many different places, it seems there's a link to something I've written or discussed everywhere. To me, it's a testimony to the quality of what we are attempting to do and I appreciate the vote of confidence that everyone has given me.
I'd like to share with you some of the various mentions and nods around the Internet about how me and my blog are penetrating the culture and reaching those who need to hear the uplifting message of livin' la vida low-carb. Check 'em out! :D
I recently shared with you about a new blog I found called The Migraineur. The blog's author--psipsina--is a low-carber and absolutely made my day when she railed against the American Diabetes Association recently. Now psipsina has begun a new series of posts designed to examine the "dumb things people say about the low-carb lifestyle." This oughta be REALLY good!
Her first post is about the myth that all you lose on a low-carb diet is "water weight" and she uses me as an example of how absurd that is. Here's what she wrote:
"Jimmy Moore, at Livin’ La Vida Low-Carb, has lost 180 pounds. I grant that it’s possible that someone who has only 5 or 10 pounds to lose could be shedding nothing but water, or mostly water. But losing 180 pounds of water? That’s 22.5 gallons of water! That’s equal to 4 and a half of those gigantic bottles of water they put in water coolers. If Jimmy Moore lost 22.5 gallons of water, all I can say is that he must be very glad to be rid of it."
Glrble, glrble...indeed I am happy to be done with all that water weighing me down! LOL! I've had some fun with this issue in previous posts here and here. This is the most redonkulous (or as psipsina calls "dumb") excuse people give for avoiding the low-carb life. Keep setting them straight with the truth, psipsina!
In January, I highlighted a news story that featured the two author of a book called The Serotonin Power Diet where they encourage eating carbohydrates so that serotonin levels remain high enough to control appetite. I basically blew that idea off as quackery and advised people against following such a dietary routine if they truly want to lose weight the healthy way.
Well, maybe the authors of that book--Dr. Judith Wurtman and Dr. Nina Marquis--have changed their minds about livin' la vida low-carb since that story about their book came out because they wrote a post called "Low-Carb? Seriously?" on their blog this week talking about yours truly and my success on this way of eating.
"There are indeed plenty of low carb success stories. Take Jimmy Moore author of Livin' La Vida Low-Carb Blog. In 2004, as his New Year's resolution, he went from 410 pounds down to 230 and has kept it off since. His blog is gently irreverent, full of low carb news, and very supportive of others on his path. Like any diet, his blog is not for everyone, and certainly not for someone like our forum writer above who emotionally knows lowcarbing is not for her."
I'm sure that forum writer probably just didn't give her body enough time to overcome her withdrawal symptoms to rid herself of the toxic buildup from all the sugar and carbohydrates still in her system. But I'm happy they at least acknowledged livin' la vida low-carb and shared my story. They also gave a link to my South Beach recipe blogging buddy Kalyn Denny's outstanding blog called "Kalyn's Kitchen."
One of the authors is one of my fellow writers at DietDetective.com and the other author e-mailed me about sending a copy of their book for review. I've got a big stack of books to catch up on first, but I'll be getting to it as soon as I can to let you know about it. I appreciate their mention of low-carb and wholeheartedly agree with their philosophy about which diet plan people should choose.
"I think the key here is a reminder that every body is different and it's important to make your diet work for you and not against you. For that you have to pay attention to how what you eat affects your body, your mind, and the scale. Find what works for you and follow it."
ABSOLUTELY! Find what works for you, follow that plan exactly and then keep doing it forever and ever. Works every time it's tried!
Ever since my wife Christine and I started our foray into the wonderful world of YouTube a couple of months ago, we have encountered lots of brand new fans of "Livin' La Vida Low-Carb." It's a different venue with a rather peculiar brand of humanity unlike anywhere else you go on the World Wide Web. But you gotta love 'em!
One such character (and he's a REAL character indeed!) is a man who goes by the username mrniceguy28431. This guy is a trip and is about as country as you could possibly get. People think I talk Southern, but this guy takes the cake.
He is a 32-year old movie theater manager named Shannon and he hails from just up the road from me in Whiteville, North Carolina. Learn more about him at his Stickam page and check out this video he posted to YouTube where he shows off his adorable little baby boy and talks about somebody you've probably heard of somewhere before.
You can't help but love a guy like Shannon because he's sincere and is making an effort to do something about his weight and health--the low-carb way! You can leave him some positive comments at YouTube (which he LOVES, by the way!) and even help him out financially by making a purchase at his eBay store (especially if you like South Park or The Simpsons).
The producer of my hit podcast "The Livin' La Vida Low-Carb Show with Jimmy Moore" is now extending his services to others who would like to have a high-quality audio or video podcast. The amazing Kevin Kennedy-Spaien has been the secret agent behind making my podcast show pop for the past year. I have been very grateful for the outstanding job he has done to propel my podcast to the top of its genre and I certainly could not have done it without Kevin's remarkable talents.
He also produces the cooking show "Healthy Helpings TV" with Michelle Koen who creates some delicious low-carb dishes in a delightful video format as well as the cleverly-titled "Yoga: It's a Gas!" videos that will have you laughing as much as you will be informed. Kevin is the one who works his magic touch to make these shows the best they can possibly be!
If you own a small or large business and are not already taking advantage of the podcasting format, then let Kevin Kennedy-Spaien help you easily enter this advantageous new media format so you can expand the reach of your company's message to the consumer. It's something you've been meaning to do, but you keep putting it off. Now DO SOMETHING about it and give Kevin a call--(815) 642-8104.
When Brian saw me giving glowing comments about ChocoPerfection bars (read my review of these incredible sugar-free, low-carb chocolate bars!), he just had to get his hands on some to try for himself. I think he's pretty happy he did that!
"Whoa! I received them today and they are DELICIOUS. I tell ya, I can't tell the difference! And only two net carbs per bar! Amazing. These will definitely be a staple in my home for whenever I want a treat."
See, you CAN have your chocolate on a low-carb diet and eat it, too! :D By the way, for fans of ChocoPerfection bars, you'll be pleased to know they are in the process of creating a BRAND NEW BAR that will knock your socks off. I've been working with them to create this unbelievable bar and I know you're gonna love it as much as I do. More details will be coming soon, but I can tell you what it's called--"The Livin' La Vida Low-Carb Bar." Stay tuned! :D
In a rather interesting response to my ongoing request for an interview with Dr. Joel Fuhrman, author of the anti-low-carb and low-fat, vegetarian loving Eat To Live diet book, the gatekeeper of his "Disease Proof" web site has resorted to sophomoric name calling rather than a civilized discussion.
Well, after seeing all these opinions that both he and Dr. Fuhrman have about the healthy low-carb lifestyle, I thought it would be beneficial to you my readers to host an interview with him as a truce of sorts so that I could question him about why Dr. Fuhrman believes what he does about nutrition. After all, the most famous low-fat diet supporter in the entire world--the highly-touted Dr. Dean Ornish--even agreed to an interview with me, so surely someone like Dr. Joel Furhman would too, right?
Nope!
After blogging about Dr. Fuhrman's reaction to the new Gary Taubes book Good Calories, Bad Calories earlier this week, I repeated my interview challenge to him.
"Will Dr. Fuhrman be a real leader by toning down the sensationalism so that people could actually be helped for a change? And why is Dr. Fuhrman still refusing my request for an interview? The invitation is still wide open and I don't have any idea why he wouldn't do it like Dr. Ornish did last year."
You'll never believe the explanation Pugliese gave for why it won't happen in an e-mail he sent to me entitled "Why there will be no interview." Brace yourself!
"I'm not sure why you keep wondering why Dr. Fuhrman doesn't want an interview with you. I personally advised him against it. After all, you're a nobody--just a lowly blogger like me. Stop fishing for conspiracy theory. Its beneath you."
Um, huh? What would be the harm in having someone like me, one of the most ardent supporters of low-carb, interviewing a second- or third-tier low-fat supporter like Dr. Joel Fuhrman for my blog, Gerald? You and I both know your description of me and my blog is inaccurate. This blog receives some of the highest traffic in the health and fitness category and has been recognized as one of the best of the best (read about these accolades here, here, and here, just to name a few). I have conducted over 40 interviews with some of the biggest names in diet and nutrition, including Dr. Ornish, Dr. Richard Bernstein, Dr. Brian Wansink, Dr. Eric Westman, Drs. Mike and Mary Dan Eades, Dana Carpender, Dr. Jonny Bowden, Charles Stuart Platkin, Dr. Mary C. Vernon, Bob Harper...the list goes on and on!
Nobody is looking for a "conspiracy theory," Gerald. We simply want the chance to ask Dr. Fuhrman questions about why he believes what he believes just as I have all these other fine leaders in the health discussion. What makes you and Dr. Fuhrman think he is better than all of these previous interview candidates, hmmm? That to me sounds like you've got something to hide, but it's your loss in the end because I gave you a golden opportunity to have a platform for sharing your message.
Contrary to what some people think, the "Livin' La Vida Low-Carb" blog is not about forcing people to follow a low-carb diet. GASP! Shocking to some, but true. I've always been about helping people find the plan that works for them, following that plan exactly as prescribed by the author, and then doing that plan for the rest of their life. If Eat To Live is the way someone chooses, then who am I to stop them? The point is I wouldn't and neither should anyone stop those who want to do the Atkins or any other low-carb diet to lose weight and get healthy.
All of us "nobody" bloggers and voices in the health debate should at least agree with this philosophy and tone down the rhetoric that comes from people like Gerald Pugliese and Dr. Joel Fuhrman. After all, there's a whole world full of people who are eager to find a way to shed the pounds and keep it off for the first time in their entire lives. If I can help make that happen, then I will.
Let me say THANK YOU to everyone who supports the work I am doing here to bring healthy living to a world that sometimes doesn't know what to think about their diet. Little by little, we can continue to help people better understand what is right for them so they can live the happy, healthy and fit life they've always dreamed about. Keep spreading the word and keep on livin' la vida low-carb!
Should You Switch To A Low-Calorie/Low-Fat Diet After Low-Carb?
Questions about livin' la vida low-carb abound from so many brand new readers interested in learning more about this remarkable lifestyle change that is quite literally turning everything we've ever known about diet and health on its head! As someone who has personally been eating this way since 2004 and losing close to 200 pounds in the process, I am more than happy to share my experiences with others so they too can radically change their life for the better!
Most of the questions people ask me in my e-mail box have already been addressed in some form or fashion in my archives of 1700 blog posts over these past two years. One of the best ways you can find the answers to your questions about livin' la vida low-carb is to use the fantastic Google or Yahoo search engines. Enter "livin' la vida low-carb" plus some keywords you are looking for.
For example, let's say you want to find the columns I have written about "Induction," then simply do a search on "livin' la vida low-carb" and "Induction" to find the results you are looking for. That's a lot better option than trying to use the search box in the upper left-hand corner of the blog and I very highly recommend using the search engine. If I've written about it, then you'll find it that way. :)
Nevertheless, I'm always glad to hear from anyone who has a question for me, so feel free to send an e-mail to livinlowcarbman@charter.net.
I recently received the following e-mail from a man who wanted to know if at some point he needed to switch from his Atkins low-carb diet to a low-calorie/low-fat diet to "keep the weight off." Read what he has to say and then I'll provide my comments:
Hi Jimmy:
I stumbled upon your web site and read with interest your comments on low-carb diets. My brother-in-law lost 50 pounds on the Atkins diet several years back, but eventually put it back on plus many more pounds to spare. I'm sure some of this was due simply going off the "Atkins Lifestyle" and most was due to actually overeating tremendously, not exercising, and eating a lot of carbs.
I am concerned, however, that almost everyone I know who has done the Atkins diet has eventually regained their original weight. Some even continued to restrict their carbs in a modest fashion, yet still put all their weight back on.
My primary question to you is: Can a person use the Atkins diet to lose the weight that they want to lose and then switch to a moderately low calorie and low fat diet (without a lot of refined carbs) and still expect to keep most of the weight (fat off)?
Other questions if you have time:
1) It's generally thought that overeating by 3500 calories will cause one to gain a pound of fat. Does this equation still apply to a person who has gone off the Atkins diet or is there some kind of "rebound effect" when upping carbs that causes people to put on more than a pound per extra 3500 calories. I ask this because I have seen some people put on weight rapidly after going off the Atkins diet when they weren't overeating grossly.
2) I enjoy weightlifting and working out and would like to avoid losing muscle. Some claim that they have lost a lot of muscle and strength on the Atkins diet. What are your thoughts? Is much of the weight lost muscle?
My own experience with the Atkins diet was about a 9-pound weight loss in about six weeks on the diet. Much, I believe was water. I didn't care for the restrictions much, but would certainly try it again if I thought the results would be better with a longer try. I suspect that I did not eat enough fat.
I sure would appreciate your response--especially to the first question.
Awesome questions and I'm pleased to address each one.
First, let me say THANK YOU for finding my blog and I hope you will find lots of information and encouragement for you as you continue to implement permanent healthy lifestyle changes in your regular routine. Getting on the Atkins diet and staying there has meant the difference between morbid obesity and the best shape of my entire life.
Regarding your brother-in-law who gained back his weight, he's exactly what I was talking about in this blog post. It completely baffles my mind how people who lose weight on the Atkins low-carb diet and then start eating gobs of carbs again claim the diet failed them. No it didn't! YOU failed if you didn't stick with it. And not everyone who tried low-carb failed. I'm living proof of that!
I eat virtually the same way now that I did while I was losing weight, including a high amount of fat and moderate protein with very few carbohydrates. My primary sources for carbs include non-starchy green leafy vegetables, low-glycemic fruits like berries, and healthy fiber (which I subtract from the total carbs for my net carbs).
To answer your question about switching from a low-carb diet like Atkins to a low-calorie, low-fat diet, my question would be WHY? If livin' la vida low-carb helped you lose weight, then why wouldn't you want to dance with the one who brung ya, hmm?
But if someone has found success on a low-carb diet, then that means their body can not just lose weight but also keep it off for good using that nutritional approach. When you start trying to tinker with the basic tenets of low-carb living, you are simply asking for frustration and eventual failure in your efforts. There's a reason why low-calorie, low-fat diets fail and low-carb succeeds. Don't mess up a good thing!
As for your question about calories, you might want to read this blog post about a study debunking the whole "calories in, calories out" theory regarding weight loss. Although I have never counted calories on low-carb, that doesn't mean they don't count. Most successful low-carbers listen to their body and only eat when they are hungry and stop when they are full. There's nothing complicated about doing that. Welcome to how I live my life now. :)
On your question about muscle and strength on a low-carb diet, it's another myth. Noted researcher Dr. Donald K. Layman from the University of Illinois at Urbana-Champaign said in my interview with him last year that as long as you are eating an adequate amount of protein in your low-carb diet so your body can naturally produce the glucose from the amino acids you consume (though a process known as gluconeogenesis, your muscles can and will remain intact.
You might want to read this, this, and this for more information about this important subject. Also, be sure to check out Anthony Colpo's bodybuilders forum to see real people who are livin' la vida low-carb pumping themselves up!
Finally, you stated that you believe your weight loss on the Atkins diet was mostly water, but that's yet another myth about this way of eating that we keep hearing from those so-called health "experts." Read what Atkins expert Jackie Eberstein had to say about this (she worked directly with Dr. Robert C. Atkins for three decades) as well as my own detailed thoughts about it. I'll give you a hint...I don't think I'm drowning in the nearly 200 pounds I have lost!
Your assertion that you "didn't care for the restrictions much" on Atkins clearly tells me you didn't read the book closely enough. People who follow Atkins by the book know there is much more flexibility in what you can eat than just trying to make it up on your own. If I had only one thing to say to people who want to start livin' la vida low-carb, it would be this--BUY THE BOOK and then FOLLOW IT EXACTLY for the REST OF YOUR LIFE! You can't help but succeed if you do that.
THANKS again for the questions and I hope it helps you keep on livin' la vida low-carb for a long, healthy, and happy life!
Vee Jefferson should be feeling mighty proud of herself right about now.
In the 18-month history of "The Livin' La Vida Low-Carb" blog, never has anything caused more anger and disgust from my readers than this Augusta Free Press article about livin' la vida low-carb. I quite literally received a link to this article from nearly a hundred different people begging me to respond.
When I saw it earlier this week, my first reaction was to ignore it and move on. But the more I thought about it and the more people who kept telling me about it, I changed my mind and decided to confront Jefferson's thoughtless column directly. As a registered nurse for the past decade, she has been sharing others her wealth of wisdom about health. I think her patients should demand a refund of their money for her health advice because this woman is clearly delusional about diet and nutrition.
In her column entitled "Low-carb diets - some dangerous truths uncovered," Jefferson immediately laid the groundwork for her attack against the low-carb lifestyle by declaring it as "a very unhealthy way to lose weight." She adds that it is "dangerous" for reasons that go far beyond the high-fat content and added calories. Which is worse, Ms. Jefferson, the low-carb diets like Atkins or remaining obese? I'd love to know the honest answer to that question from these people who so heavily criticize low-carb.
The side effects of low-carb that generally come in the first few days of Induction and highlighted in this recent study are described by Jefferson as "signs of impending crises."
What "crises," Ms. Jefferson? I've been eating low-carb for almost three years now. When am I supposed to be in this state of crisis that you claim? The only state of crisis that I am aware of is the OBESITY one we are experiencing currently which is why so many people need to be livin' la vida low-carb now more than ever before!
Jefferson's two biggest concerns about low-carb--she calls them "the most important dangers"--are low blood sugar and low potassium which she believes are "the quick killers."
What is it killing, Ms. Jefferson? Again, I must ask where you get this kind of information from because I don't feel like I'm going to diet anytime soon from low blood sugar or reduced potassium levels. Oh, wait a minute...ooo, ohhh, ouch, umpf, er...AHHHH! Nevermind, it was just gas. I thought I was dying there for a moment. Jefferson just had me so convinced.
Give me a freakin' break, lady! Is that REALLY the best you've got? Low-blood sugar and low-potassium?! Both of these problems can be EASILY managed on a low-carb diet because your blood sugar is STABILIZED and taking a potassium supplement can remedy those problems. This is just about as empty an argument as you can make against low-carb living.
Even still, Jefferson says "these are the things the dieters really need to know about" and that she will attempt "to make these things easy to read and unmistakably clear to everyone."
Oh goodie! Can't wait! NOT!
She did have ONE good thing to say about livin' la vida low-carb before attempting to "tear down" what she thinks is bad about it. Jefferson claims it is "a very good idea to limit carbohydrate intake," primarily sugar.
Shazam, she admits she support low-carb although she doesn't support the low-carb lifestyle. HUH?! Are you like 2004 Democratic presidential candidate John Kerry where you were FOR low-carb before you were AGAINST it?! This is gonna be ugly, I can see that right now.
Oh, she clarifies what she means by the lowering of carbohydrates versus "low-carb diets." The latter is too "strict" because it only allows 20-30 grams of carbs daily. Hey, at least she didn't say ZERO like most media pundits. But she still believes there are hazards to eating even this many carbs in your diet.
"These are the diets that can kill if the dieter is not familiar with the dangers," Jefferson wrote.
Are you ready for these lame-brained excuses for NOT doing low-carb? Here we go!
1. FIBER
"Low-carb dieters may not get enough fiber, which keeps bowel movements regular and reduces the risk of heart disease, some cancers and diabetes. Without eating carbohydrates from plant sources like fruits, vegetables, whole grains and beans - foods limited or banned on low carbohydrate diet plans - it is difficult to get the daily recommended amount of fiber."
Says who, Ms. Jefferson? From day one of my low-carb lifestyle which began back in January 2004 when I weighed 410 pounds, I have taken a fiber supplement in addition to the fiber I receive from the foods I eat, such as flax seed and other products. Some of my favorite low-carb bars, including GoLower nut bars as well as ChocoPerfection chocolate bars are LOADED with more fiber than most of the fruits, veggies, whole grains and beans you can buy. Fiber is an integral part of a low-carb plan and stating otherwise is intentionally manipulating the truth about this amazing way of eating.
2. WATER WEIGHT LOSS
"The truth about low-carb dieting is that you do lose weight. The first bit of weight loss, however, is water weight.
Help me, glurble glurble glurble, I'm drowning in my 200 pounds of water, glurble glurble GASP, that I lost on my low-carb diet. HA! So what do you lose on a low-fat diet, Ms. Jefferson, besides your mind?! My friend Jackie Eberstein, who worked with Dr. Robert C. Atkins for decades researching low-carb diets, thoroughly dismantled the "water weight" myth that is often drudged out by those who oppose low-carb living. I have also addressed this issue at great length previously, so I won't bore you with the details again. Ms. Jefferson, go read all about it to learn something!
3. MUSCLE MASS LOSS
"As you progress on the [low-carb] diet, you will lose some fat, but you will also lose some muscle mass. And let's not forget that the heart is a muscle, too. The marketers of these low-carb diets tell you that you should consume extra protein to avoid losing muscle mass, but experts say that eating excess protein does not prevent this because there is a caloric deficit."
"When insulin levels are chronically too low, as they may be in very low-carb diets, catabolism (breakdown) of muscle protein increases, and protein (needed for muscle building) synthesis stops. Because this causes of quick muscle fatigue, the person generally exercises and moves less (often without realizing it), which is not good for caloric expenditure and basal metabolic rate (metabolism)."
Before I started livin' la vida low-carb, the constant rollercoaster ride I gave my blood sugar levels was leading me straight towards becoming a Type 2 diabetic. But when I removed sugar and other refined and processed carbohydrates from my diet, for the first time in my life I was no longer enslaved by those foods that kept me in constant physical bondage. No more ups and downs with insulin in my body working overtime. Low-carb living normalized and balanced that in my body and I've been healthier ever since.
While the first few weeks were difficult with the energy as my body was getting used to burning fat for fuel rather than carbs, ever since then I have been one of the most energetic people you will ever meet in your entire life. I am a daily exerciser getting in my cardiovascular workouts and can go for 45, 60, even 90 minutes at a time no problem. Jefferson is again lying to you about the effect of low-carb on your body. You will WANT to exercise more because of the energy RUSH you get from being on it. Get past Induction and LOOK OUT! Whooooooosh comes the energy...I'VE GOT THE POWER!
5. KETOSIS IS DANGEROUS
"Ketosis is usually marketed to the consumer by low-carb diet advocates as being a good thing - a positive thing. I'm telling you now, it's not. I've actually read a very popular book on low-carb dieting - I'm not naming any names - where the writer actually encourages the readers to go out and buy ketone test strips so that they can have proof that their bodies have reached the desired state of fat burning."
I'll name names, Ms. Jefferson. It was Dr. Atkins and I PROUDLY used ketone strips to see if I was in ketosis or not. Seeing that pink or purple strip was a reminder of the good I was doing for my body on my way to losing over 180 pounds in 2004.
"Ketosis, left unchecked, can lead to very serious consequences. Ketosis occurs when the amount of carbohydrates (the fuel that required to make the body function) drops below a critical level."
Ketosis is NOT dangerous, Ms. Jefferson. Why do you lie so much? What are you afraid of people knowing about low-carb? Regarding carbohydrates, they are NOT the fuel of a low-carber. FAT is the fuel that we live off of which burn much more efficiently than those garbage carbs you support.
"This forces the body to turn to protein and then to the body's fat stores to do the work carbohydrates are supposed to do. When protein is used in this manner, it releases nitrogen into the blood stream, placing a burden on the kidneys as they try to expel excessive urinary water due to the loss of sodium (salt). When fat is likewise used, the breakup releases fatty acids, or ketones, into the bloodstream, which causes a further burden on the kidneys. If ketosis continues for long periods of time, serious damage to the liver and kidneys may occur. Liver failure means absolute death, because doctors can do nothing to fix this. Kidney failure means dialysis, and may eventually lead to death as well."
Oh the horrors, weeping and gnashing of teeth! Somebody call a doctor for Ms. Jefferson before she has a stroke. Thanks for your concern over my kidneys and liver, but both are doing quite well despite being on low-carb for THREE YEARS! Gasp! Shouldn't I be on dialysis by now and on my death bed? Did somebody forget to tell my body all of this bad news?
6. LOW BLOOD SUGAR LEVELS
"When a person stays on a low-carb diet over a long period of time, one day they may notice that they are unusually weak. They may feel an overwhelming urge to lie down and may even feel dizzy and lightheaded. It's very important that you are aware of what is going on so that you will be able to treat yourself fast. You need sugar FAST!"
No you don't! I haven't had a bit of sugar for THREE YEARS, Ms. Jefferson. If I get dizzy, then it probably means I need to EAT SOMETHING, not jump to get sugar in my blood as soon as possible since I am not diabetic. That's some just plain ridiculous advice! That would only make the problem worse as an insulin rush would then be followed by the inevitable blood sugar crash hours later. Nope, not going through that ever again!
"Now, since you're not diabetic, it's only important for you to raise your blood-sugar level fast. Any sugar is good. Drink a soda or some juice, eat some candy or anything you have that has a good bit of sugar in it. Then eat something starchy, like a sandwich or a potato, to maintain your blood sugar and lay off the diet now."
Oh sure, recommend people eat something with a ton of sugar in it and then follow that up with a high-carb food. What a disgusting solution by someone purporting to be a health professional. She describes this as "instant death" if it is not handled appropriately, but it's more like instant HYPE from her to discourage people from trying low-carb.
"What's the seriousness of very low blood sugar? You will eventually pass out, stop breathing, and die. If you're home alone, that means no one will be able to save you. If you're driving, it means you may have an accident and possibly hurt or kill someone else in the process."
Come on, Ms. Jefferson! Enough with the theatrics here. You and I both know low-carb does NOT cause you to have low blood sugar levels. What it does is bring balance to blood sugar where it was previously out of kilter. Hyperbolizing this issue like you have done is reckless and borderline criminal by purposefully leading people to the wrong conclusions about the impact of low-carb on their bodies. Three years and running and I've never passed out, stopped breathing or died (unless I'm typing this as a ghost or something!).
7. LOW POTASSIUM LEVELS
"Diets low in carbohydrates may also be low in potassium. Foods rich in potassium, but also rich in carbohydrates, such as potatoes, fruits and beans, are restricted or banned. Low potassium, also medically known as hypokalemia, is potentially fatal. There may be no symptoms at all, but the condition is still just as deadly."
Muscle pain, muscle cramps, seizures, disturbed heart rhythm which could lead to death are all alleged symptoms of a lack of potassium in the diet. While it is true many foods high in potassium are also high in carbohydrates, that doesn't mean you can't get enough potassium in your diet from supplements. I took 300mg of potassium in the early days of my low-carb plan to ward off the leg cramps and maintain adequate potassium levels in my body. Nowadays, I use products like AlsoSalt which contains high amounts of potassium. This has NEVER been an issue on my low-carb plan...EVER!
"One thing I really want the person considering doing a low-carb diet to understand is how dangerous a muscle cramp can be. No pain, no gain, right? Wrong! Your heart is a muscle! And what do you think happens if your heart starts to cramp?"
Break my bleeding heart over this load of you know what! So, if you don't get enough potassium in your body on your low-carb plan and the cramp hits your heart, then you could die. Is that your premise, Ms. Jefferson? SO TAKE A POTASSIUM PILL AND MOVE ON WITH YOUR LIFE!!! Why go through the drama about this and give people advice about how to get more potassium in their diet, hmmm? That's seems so much more productive than railing against low-carb as a killer.
NOW DO YOU SEE WHY I STRUGGLED WITH WHAT TO DO ABOUT THIS COLUMN?!
After shelling out her unsolicited opinions about the so-called dangers of low-carb living, Jefferson then gives advice of her own:
- Always talk to your doctor before starting a diet and fitness regimen.
Sure, but be prepared to go it alone if your doctor does not support your decision to begin a low-carb diet. The latest research is showing low-carb is healthier than those in the medical profession once thought.
- Eat a healthy, balanced diet and leave the fad diets alone.
Here we go again! What is a healthy diet, Ms. Jefferson? Low-fat/low-calorie foods that taste like cardboard? What is so balanced about eating THAT way?! To me and many others who have mistakenly bought into the low-fat diet propaganda in the past, most of us would agree that the low-fat diet is the most agregious fad diet that has ever been released to the world. God help us reverse the negative effects that have been unleashed because of that failed nutritional approach.
- If you are very overweight, inquire about the use of prescription diet pills with you doctor.
Holy cow, can you believe this lady recommending taking DRUGS over a natural weight loss method such as low-carb?! Talk about your DANGEROUS FADS, Ms. Jefferson! Don't lecture people about the health risks associated with low-carb and then turn right around in the same column praising the use of medications to lose weight. What kind of credibility do you have as a medical professional offering up such nonsense as this. Did you wake up on the wrong side of the bed last night or something?
- Exercise regularly, at least three times per week, alternating between cardiovascular and muscle strengthening exercises.
No argument from me on this. Thirty minutes daily MINIMUM is good for your heart!
- Drink 8-10 glasses of water daily.
AT LEAST! I drank as much as 2-3 gallons daily when losing weight and still drink about a gallon or more per day now. Water breathes life into low-carb and works with the fiber you consume to flush the stored fat out of your body.
- Sleep is important to reaching and maintaining a healthy weight. Get enough sleep every night. Eat within 20 minutes of waking (this revs up the metabolism for the day).
You won't hear me bemoan this advice. Sleep is essential to your health on so many levels and eating breakfast is vital to starting your day off fueled up ready to take on the activities of your day--even on that "dangerous" low-carb diet!
- Make breakfast your biggest meal, instead of dinner. Eat five small meals throughout the day, instead of three large meals.
- And try not to get on the scale too often. A healthy weight loss should be no more than 1-2 pounds per week. If you get on the scale and are disappointed or frustrated by your progress, it may cause you to back slide. Mostly measure your success by how good you feel and how your clothes fit, or better yet, don't fit!
While studies show weighing daily is a good way to keep the weight off for good, I encourage people to put the scale away for a few weeks if it is discouraging them. Ms. Jefferson is right about measuring your success in other ways rather than the scale! Even a blind squirrel finds a nut every once in a while!
- But most importantly, if you do insist on starting on a low-carb diet, make sure you take a break from it at least every two weeks, by resuming a normal, healthy carbohydrate intake.
Very BAD BAD BAD advice that should NOT be followed at all. If you go back to eating carbs every two weeks, then your body will never get to experience the extended weight loss and health benefits that livin' la vida low-carb will give you. And Ms. Jefferson knows this which is why she wants people to get off of low-carb. What will happen is your weight will begin to stall unnecessarily as it keeps trying to begin burning stored fat again. But the carbs you've eaten will need to be burned off first before fat-burning can commence. You're dooming your low-carb diet to fail if you take her recommendation.
WHEW! I think I need an aspirin or something after filtering through that filth of a column. I do believe this one takes top honors as the most idiotic, unresearched, imaginary defense against livin' la vida low-carb that I have blogged about here in this forum. CONGRATULATIONS, Vee Jefferson. You win the award for Anti-Low-Carb Pinhead of the Year! This was a great lesson in why I am here doing what I can to educate, encourage and inspire people about low-carb living. You tried, but you failed to convince ANYONE of your twisted views. THANK YOU for playing! Better luck next time (if you dare!).
You can send your reactions and responses about Vee Jefferson's column about the low-carb lifestyle by writing a letter to the editor of The Augusta Free Press at letters@augustafreepress.com.
I am so glad to know there are people like my friend Jackie Eberstein (one of my 2005 low-carb "movers & shakers") out there trumpeting the cause of livin' la vida low-carb. She has admirably defended the lower-carb approach as the safe and effective weight loss plan that it is while continually setting the record straight about what the low-carb lifestyle is REALLY all about to a world who just doesn't understand.
She is truly perplexed how so many people have become completely jaded by what they hear in the mainstream press about livin' la vida low-carb and believe it to be the gospel truth regarding what low-carb is all about. It most definitely is NOT.
"The amount of inaccurate or even misleading information that is passed off as fact among many people regarding lower-carb lifestyles still surprises me," Eberstein wrote in her most recent column.
This Diabetes Health column from Eberstein deals with another oft-repeated myth about low-carb: it's only water weight that you lose.
Eberstein responded, "I’m sure many people who have lost 30, 40, 50 or even 150 pounds would have a good laugh at that statement."
Yeah, we sure do, Jackie. As someone who has lost nearly 200 pounds on low-carb in 2004, I suppose I could go swimming in those 200 pounds of H2O that must have just evaporated into thin air from my former 410-pound body. HA! I addressed my thoughts about this issue of water weight loss in great detail in this blog post. To me, that's just a huge crock of you know what and I am shocked that anyone would actually believe it to be true. But they do.
Just as a quick aside, but do you ever hear any other weight loss plan that produces incredible weight loss results being accused of only being "water weight?" Take, for example, this week's episode of NBC's reality weight loss show, "The Biggest Loser." Some of those contestants lost upwards of 20 pounds in one week. WHOA, that's a lot of weight to lose all at once, isn't it? Did you hear anything about water? Hello, anyone? The answer is NO you didn't because everyone was just so happy for that person that they lost weight. The same should be true for low-carb dieters as well!
Eberstein explains why livin' la vida low-carb actually burns stored fat after the first few days of Induction and continues to do so better than any other nutritional approach according to all the latest research.
The studies she reports in her column show:
- Fat begins to burn after 72 hours on 50g carb daily diet - Muscle mass INCREASES without exercise on low-carb - Diabetic women burn mostly fat on low-carb diet - Low-carb causes greater weight and body fat loss than low-fat - Water loss only accounts for a small percentage of weight loss
This correlates with this study that showed low-carb dieters burned TWICE as much fat as low-fat dieters without any measurable difference in activity level and this study showing muscle mass is preserved when you are following a low-carb plan. Another study has shown that you lose fat, not muscle when you reduce your carbohydrate intake and yet another study reveals the startling fact that eating a low-fat diet can actually make you FATTER! EEEK!
Eberstein said there is a very good lesson to be learned for all of this misinformation that still floats around out there regarding the low-carb life that millions of people enjoy with great success in 2006.
"Often people are frightened away from a lower-carb eating plan that could be the key to successful weight loss simply because of myths or wrong information. If you want the facts, do some of your own research, read the books and don’t believe everything you hear or read in the newspapers or on the Internet."
Amen, Jackie! That's what I try to do right here at the "Livin' La Vida Low-Carb" blog day in and day out. Sometimes it seems so overwhelming when you feel like a lonely voice in this battle, but hearing people like Jackie talk about low-carb in such a positive light restores my hope and energy that we can get through to those people who are so misinformed.
I thank God for people like Jackie Eberstein, who worked with the late great Dr. Robert C. Atkins for many years by the way. She has seen it all over the years and knows the constant uphill battle that defending this lifestyle really is. But her love and respect for what Dr. Atkins promoted for three decades still lives strong today and she remains just as vigilant in her support for livin' la vida low-carb as ever. I am honored to have her as a regular reader here and hope to share more from her in the future.
THANK YOU for all that you do, Jackie! You inspire me to keep doing what I am doing because it is all worth it to combat these constant lies and distortions about the low-carb lifestyle. We have a fight on our hands, but I for one will NEVER give up! And I know for a fact that neither will you. :)
9-25-06 UPDATE: Several of you asked about the study showing muscle mass increases without exercise. Jackie was nice enough to provide this information:
Jimmy,
The reference for this study is Volek, J.S., Sharman, M.J., Love, D.M., et al, "Body Composition and Hormonal Responses to a Carbohydrate Restricted Diet," Metabolism, 51 (7), 2002, pages 864-870.
To quote the study the authors hypothesize that "elevated beta-hydroxybutyrate concentrations (AKA ketones) may have played a minor role in preventing catabolism of lean tissue on the carbohydrate-restricted diet but other anabolic hormones were likely involved (eg.growth hormone)."
I think this is an excellent example that there is more to weight loss and low carb than just calories in-calories out. Different foods have hormonal effects that are currently being studied.
That does not take away from the importance of regular exercise as a part of a healthy lifestyle.
