מאמר- רגישות לאינסולין בחיטוב

[tomerA]

http://www.bodyrecomposition.com/Fat...onald-ins.html

מי שרוצה לקרוא את ההתחלה ואת הרגע התאורתי מוזמן. מי שלא הנה הכמה פסקאות העיקריות.
זה יכול מאד לעזור לאנשים שתקופת החיטוב באה עלינו בקרוב

Overall, I think the limited data available on both high and low fat phenotypes as well as how individuals with differing baseline insulin sensitivity/secretion respond to diets supports the observations occurring in the real world in terms of both subjective feelings on a given diet as well as the weight/fat loss response. So how can we put this to use?

Unfortunately, there’s no easy way to see if you’re a high or low fat phenotype so I’ll focus on insulin sensitivity. There are a lot of complicated and impractical ways to determine insulin sensitivity and insulin secretion. All involve blood work and looking at either baseline insulin or blood glucose or how insulin changes in response to a meal.

However, in practice, there are signs as to whether you have good insulin sensitivity or not and possibly whether you oversecrete insulin. Here’s two very simple questions to ask yourself regarding your response to diet.

1. On high-carbohydrate intakes, do you find yourself getting pumped and full or sloppy and bloated? If the former, you have good insulin sensitivity; if the latter, you don’t.
2. When you eat a large carbohydrate meal, do you find that you have steady and stable energy levels or do you get an energy crash/sleep and get hungry about an hour later? If the former, you probably have normal/low levels of insulin secretion; if the latter, you probably tend to oversecrete insulin which is causing blood glucose to crash which is making you sleepy and hungry.

I consider it most likely that superior bodybuilders couple excellent insulin sensitivity with low insulin secretion in response to a meal. This would tend to explain why bodybuilders have often gravitated towards high carb/low-fat diets and been successful on them.

f 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 40% protein. If you go to 1.5 g/lb, that’s 50% protein. That leaves you with 50-60% of your calories to allocate between fat and carbohydrate. 15-20% dietary fat is about the lower limit. it becomes impossible to get sufficient essential fatty acids. So your diet will be roughly 40% protein, 40-45% carbs 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 woul be set at 10-20% with the remainder (20-30%) coming from dietary fat.