Quote (SKCRaynor @ Feb 11 2013 10:18pm)
Unfortunately not completely correct.
If it was simply about calories in vs calories out, I challenge you to eat a 500 cal deficit of ONLY sugar. Pure table sugar. You can also take a multivitamin and mineral to ensure you at least have proper micronutrient.
From there, compare that to a person who is on either CKD (cyclical keto diet) or a reduced carb calorie deficit diet.
You will notice the groups with lower carbs or no carbs will see greater energy levels, increased fat loss, and decreased muscle loss.
Insulin spikes by themselves don't increase fat gains. However, there are a few things to consider. When glycogen is depleted, your body is able to burn fat directly. Carbohydrates convert into glycogen. Simple carbs convert into glycogen faster than complex carbs, and thus send you out of catabolism much faster than complex carbs. Your fat burning potential is increased by limited the simple carbs for this reason.
Secondly, decreased overall carbs will also assist with lower glycogen levels - but in optimal environments, CKD is the best with no carbs and a constant stream of ketones to convert fat to energy.
Thirdly, simple carbs are typically devoid of fiber, and thus can actually slow down your digestive system. In doing so, your body can also respond with slower fat loss, decreased energy, and so forth.
Fourthly, you must also consider that complex carbs, which digest much slower than simple carbs, will have a sustained energy effect rather than the instantaneous energy followed by letdown of simple carbs.
Lastly, total calories in/out is good - but you also must have your macros in check. Without enough protein your body will not be able to repair itself or even commit to efficient fat loss. Without enough fat, your testosterone levels will decrease sharply, especially on a caloric deficit. Lastly, carbs are the least important as they only provide glycogen and energy (when not in ketosis). Lack of energy from lack of carbs can be supplemented with caffeine during a cut for optimal results.
With macros/micros hit squeezing in a treat I don't believe will ruin you, will it?
In regards to digestion... ok.. but we must also consider the things that slow down digestion - such as fat/fiber/protein etc. Unless your taking in pure carbs then there is no reason to stress over digestion rate... and even then..
CKD will give great fatloss, but as it's seen it tends to have a pattern of "rebounding" and individuals gaining quite a bit back. I don't see why anyone couldn't just follow a caloric deficit with set macros, be able to enjoy their lives, and still gain optimal results. Look at the top natural coaches in today's bodybuilding organization... Layne, John Otis Hollywood, 3dmj, Jason Theobald etc. don't advocate CKD for a reason.
I'm also trying to figure out your "glycogen depleted' statement. From what I understand it's very hard to deplete your glycogen stores completely. I remember reading a study a little while ago that took 9 bodybuilders through a workout and measure muscle glycogen afterwards. It showed only a 29% reduction in muscle glycogen, so do we need to really stress that subject?
If my thoughts are everywhere I apologize I'm currently working 60ish hours a week and premed (as you know its very taxing lol) but I don't see your points too well. I maybe missing some facts, getting some sleep could help with this!