Javier Gonzalez Profile picture
Nov 3, 2022 11 tweets 6 min read Read on X
Restricting total carbs has a much bigger effect than just restricting sugars in the first 24 hours

Check out our latest study (led by @AaronHengist) on carb and sugar restriction 🧵 (1/11)

doi.org/10.1007/s00394…

#lchf #lowcarb #carbs #highfat #keto #ketogenic #diet #health
The main aim was to see if restricting sugars or total carbs alters physical activity levels

This is because previous studies suggested fasting can lower physical activity & this can happen quickly

We wanted to know if this was due to carbs or energy

What did we find?
2/11
25 people (15 female) ate 3 diets for 24 hours with a variety of metabolic and energy balance measures
3/11
Fuel use changed rapidly

Low-carb increase fat oxidation 🔥 and decreased carb oxidation within hours

Restricting just sugars made little difference 🍬
4/11
Similarly, blood sugar and insulin responses didnt differ much with sugar restriction but were much lower with total carb restriction.

This might be surprising but makes sense with the knowledge that table sugar has a lower glycemic index than many non-sugar carbs 🍬🍚
5/11
One of the only differences with sugar restriction was blood lactate concentrations

Probably because fructose is converted into lactate by the liver and thereby provides fuel for the brain and muscle 🧠 💪🏻
6/11
Levels of fat in the blood were higher after the low-carb, high-fat breakfast, and were lower the following morning when fasted

This likely reflects increased fat oxidation 🔥
7/11
Ketosis was rapidly induced by the low-carb diet, especially in women

Remarkably, women also showed increased LDL-cholesterol within 24 h of low-carb 🍳🥓
8/11
Despite these large changes in metabolism, differences in physical activity and energy intake were pretty much absent

9/11
Summary

Restricting total carbs affects metabolism rapidly and more drastically than just restricting sugars

Some effects were larger in women than men

Energy balance (short-term) was unaffected

Stay tuned for the 12-week data!
10/11
Thanks to @rankprize @UniofBath & Cosun Nutrition Center for funding, and participants for their efforts!

11/11

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More from @Gonzalez_JT

Aug 5
What happens if people restrict either dietary #sugar or all carbohydrates (#ketogenic diet)?

🍝vs🍬vs🥓

Our latest 📝 assessed energy expenditure 🏃‍♀️, energy intake 🍽️ metabolism 🩸💪🏻 and other outcomes

A 🧵

🔗

#lowcarb #keto #diet #food doi.org/10.1016/j.xcrm…

Image
Image
What did we ask people to do and did they do it?

People were asked to stick to these 3 diets

They could eat as much/as little as they liked as long as they stuck to these ratios

Urinary ketones confirmed people were in ketosis on the low carb (LOWCHO) diet Image
Another compliance marker was respiratory exchange ratio (RER)

This was lowered by lowcarb in
1)the fasted state 🍽️
2) postprandial state 🥘
and 3) during exercise 🏃‍♀️

doi.org/10.1016/j.xcrm…
Image
Read 19 tweets
Mar 31, 2023
Should people be concerned with blood glucose concentrations if they don’t have prediabetes or diabetes?
1/10

#glucose #health #biohack #science #metabolism #cgms #hba1c #sugarspikes
For context, the relationship between LDL-cholesterol concentration and coronary heart disease risk appears linear across the entire physiological range

What about glucose?
2/10
For glucose, it might depend how it’s measured:

STANDARDISED TESTS (reflect underlying physiology)
-Fasting [glucose]
-2-h [glucose] post-OGTT

FREE-LIVING MEASURES (reflect underlying physiology x acute behaviour)
-HbA1c
-CGMS variables

What do the data show?
3/10
Read 10 tweets
Feb 23, 2023
If you start running daily and burn 500 kcals on the🏃‍♀️will this increase total daily calorie burn by 500 kcals or not?

Yes = ADDITIVE (Panel A)
No = CONSTRAINED (Panel B)

Take the poll👇 & read the 🧵to find out more
1/14
#metabolism #energy
Does increasing physical activity directly add to total energy expenditure (ADDITIVE)

or

is total energy expenditure constrained by compensatory reductions in other components (CONSTRAINED)?
2/14
This question has become increasingly discussed over recent years.

Our latest paper critiques the evidence for and against these models.

🔗doi.org/10.1016/j.advn…

Big team effort from @DrDylanThompson @GregLJMU @Alan_Batterham
3/14
Read 14 tweets
Dec 8, 2022
De Novo Lipogenesis (DNL) is the production of fat (lipids) from other sources

E.g., conversion of sugars to fats

So what happens to DNL if calorie intake is restricted?

A 🧵that might surprise you...
1/8

doi.org/10.1113/JP2777…
#fasting #science #nutrition #metabolism
First, a quick poll before reading on

If mice 🐁 are calorie restricted 🍽️ for a prolonged period of time (provided 30% fewer calories than they would choose to eat normally at baseline), what will happen to DNL?
2/8
The Q is a bit vague to have a clear A, as it depends if we are talking about DNL in liver, adipose tissue, or the whole body.

Before we delve into those areas, its worth noting that mice do lose weight when restricting calories by 30%

🔗doi.org/10.1152%2Fajpe…
3/8
Read 8 tweets
Nov 30, 2022
How can carbohydrate metabolism be measured during exercise?

🍏🍌🍞🍝🍚🚴‍♀️🚴‍♂️⛹️⛹️‍♂️

New #openaccess review by @AndyJKing & I in @IJSNEMJournal

Hopefully a useful resource for people researching & reading about exercise metabolism 👩‍🔬📖

A summary🧵1/12

doi.org/10.1123/ijsnem…
What are isotope tracers?

Molecules where certain elements (e.g. Carbon) differ in some ways (mass) but less so in others (function)

This means we can distinguish between "label" and naturally occurring molecules, whilst the label behaves similarly to the natural molecule
2/12
Molecules (e.g. glucose) can be labelled in different ways.

e.g. just one carbon could be labelled (13C) in a specific position

or all the carbons could be labelled (13C), known as uniformly or universally labelled (U-13C)
3/12
Read 12 tweets
Oct 22, 2022
Why do some people "backload" carbs?

What does this mean and what is the science behind it?

A 🧵 1/12

#exercise #carbs #lowcarb #lchf Image
"Carb backloading" is the practice of avoiding carbs early in the day and eating them later in the day, usually after some exercise.

Why would this make sense to do?
2/12 Image
Some rationalise this based on evidence that after exercise, muscle glycogen levels are ⬇️ and muscle glucose uptake is ⬆️.

Ingested carbs can therefore restore glycogen.

⬆️ muscle glucose uptake should mean our blood glucose remains low right?

doi.org/10.1152/jappl.…
3/12 Image
Read 12 tweets

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