A Missed Opportunity
This story in the LA Times made me want to bang my head against the keyboard a few times. The irony is that the author makes two good points:
- random snacking can add up to surplus cals over the course of the day.
- if you don’t track what you’re eating, you can easily overeat without realizing it.
Problem is, the experts consulted by the author never come to grips with the subject’s food CHOICES and eating pattern…which are a big part of her snacking problem.
As noted in the article, she starts her day eating bread crusts and dry cereal – straight carbs, with virtually no protein. Then she goes for a cardio workout. Needless to state, the high carb “breakfast” virtually guarantees that the fat burning effects of the workout will be blunted.
Then she comes home and eats a yogurt. Even if it’s a reduced sugar kind, it’s not likely to supply very much protein…8 or 9 grams at best.
With a start like this, it’s no wonder she’s constantly grazing the rest of the day – by 10:30, she’s starving. Even worse, her total protein intake looks low, and – with the exception of the yogurt and some cheese - is largely from incomplete sources. She’s almost certainly not consuming sufficient calcium or iron, either. Her intake of essential fatty acids is virtually nil.
In addition, she’s following the usual counterproductive pattern of skimping on food in the morning – when she’s more active - and eating correspondingly more when she’s less active. Between this, and the high carb, less-than-satiating foods she chooses, it’s no wonder she’s struggling with her weight. Even if she’s a vegetarian (which appears to be the case), she could be doing better than this.
Yes, I know it’s about the calories…but food choices make a world of difference in how you feel, as well as how well you tolerate the diet you’re on. Despite the useful info in this and the accompanying article, it seems to me that a real opportunity was missed. Pity.
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Rob on 12 May 2009 at 7:33 pm #
The linked article
http://ajpendo.physiology.org/cgi/content/full/273/4/E768
is fine about explaining the benefits of fasted exercise for fat oxidation but it doesn’t seem to differentiate betwen modems of exercise.
For example, if one was doing cardio in a fasted state we know that training will tap into fat stores, but if resistance training for fat loss, then wouldn’t some pre-WO nutrtion still be more approprate to offset the effects of the protein (muscle) breakdown?
Or do you think that pre- workout nutrition in a fasted condition just applies to mass building phases where we are trying to preserve as much lean mass as possible with less emphasis on fat loss?
Elissa on 12 May 2009 at 10:53 pm #
LOL Rob – you’re thinking too much like a bodybuilder here.
The LAT article is describing an average “Jill” with a few pounds to lose, engaging in low intensity, steady state cardio (level two on the elliptical, which the article describes as not particularly taxing). Likewise, if you scroll down to the “Methods” section of the paper, you’ll see that the chosen mode of exercise was cycling a 44% VO2max – this is fairly low intensity cardio, so it’s a good match for what the subject of the article was doing.
While scientists are normally quite specific in how they use language, this is often not the case when it comes to terms like “exercise.” Since they’re looking at health-promoting/obesity-preventing strategies here, “cardiovascular exercise” and “exercise” are almost seen as interchangeable terms, since that’s what the vast majority of people do (not to mention, it’s easier to measure the metabolic effects in the lab).
Personally, I see fasted cardio as a waste of time for someone who isn’t already in very good cardiovascular condition. Sure, you may see a bit more fat burning, but it’s a drop in the bucket that is far too easily negated as the day continues. IMHO, it’s most beneficial when a) you’re conditioned enough so that your personal “fat burning zone” is someone else’s heart attack (to ensure that a significant number of extra fat cals are used in the first place); and b) your diet is tight enough, and you do it frequently enough that the small differences eventually add up to larger ones.
As noted on BBR, you NEVER do serious weight training in a fasted condition, as there are no advantages to doing so. Fat is not the primary fuel for high intensity exercise, so there is NO corresponding “fat burning” advantage and your performance will suck.
Rob on 13 May 2009 at 12:21 am #
Ok, as usual you know I hate reading all the details.
If Jill would just listen to a bodybuilder for a change instead of them, I could get that fat to melt like ice off her like a glacier in August.
But as always, they never listen.
Elissa on 13 May 2009 at 1:02 am #
Tell me about it…
Christine on 15 May 2009 at 9:08 pm #
I love your blog entries as well as your articles, consider me a fan!
I would love to read a review from you on Muscle Milk Light as a meal replacement. I think it might even top iSatori Eat Smart, but I’m nowhere near an expert and want to read your thoughts.
Elissa on 15 May 2009 at 10:03 pm #
Thanks Christine!
I’ve got a supp order going in, so I’ll pick up some to try. Regular Muscle Milk is tasty stuff, so I expect the light version is too.
Shelley on 18 May 2009 at 2:21 pm #
Even if she does lose weight, she’s going to end up skinny fat. All those starchy carbs, too little protein… ugh. And she probably thinks she’s going to get “bulky” if she exercises too hard.
A lot of women are just like this, unfortunately. No wonder obesity is rampant!
Christine on 20 May 2009 at 9:08 pm #
Great, I can’t wait to read your review!