carbs

If I was to hire someone to create a diet plan customized for my goals and activity levels, Nate Miyaki would be that person. Nate spends his days teaching advanced nutrition mastery workshops in the Silicone Valley area.

He has recently decided to branch out to the Internet to teach people all over the globe. Bottom line…he is a full-fledged expert when it comes to diet and body composition. He just created a video and guest post for Fitness Black Book.

My guess is that you will learn more in this 10 minute video about carbs and fat loss, than scouring the internet for 3+ hours.

[He’s a laid back surfer type, but get him in front of a white board and prepare for a serious knowledge drop.]

CLEARING UP CARB CONFUSION…FOREVER
-by Nate Miyaki

[click to continue…]

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I prefer to eat my largest meal of the day for dinner. The reason this works is that I eat light in the morning and mid day. Israeli researchers have taken a closer look into why carbs at night may be a good strategy for obese people in particular.

Carbs for dinner

Notes:

Israeli researchers found in a small study that saving most carbohydrates for dinnertime may help keep people from feeling hungry the following day, supporting weight-loss efforts for those who are obese.

Previous studies have found that the concentration of carbohydrates consumed at the end of the day modifies the typical day-night pattern of leptin, a hormone responsible for satiety, or feeling full.

Muslims are better able to adhere to their daytime fast by pushing most carbohydrates to dinner, the study authors said.

The study involved 63 male and female police officers aged 25 to 55, who had a body mass index — a measure of body fat based on height and weight — greater than 30, which is considered obese.

Participants were randomly assigned to one of two weight-loss diets.

After 180 days on the diets, the researchers found that those on the dinnertime carbohydrate diet had hormonal changes that reduced hunger.

Link: Saving Carbs for Dinnertime Might Help Control Weight.

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