A recent question drew my attention to Nate Miyaki, and he's seems pretty legit to me. He seems to be recommending quite a bit of starch for people that lift weights. However, he seems to recommend that fats be kept very low when feasting on so many carbs. Is this really necessary? WHy or why not?
I'm asking this question because just on a personal preference, I don't like eating only carbs and lean proteins. It just seems strange to me that's all.
asked byalligator (1782)
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on May 27, 2013
at 02:01 PM
I believe it is because carbs raise your insulin levels which promotes fat storage. Thus if you don't have much fat in your blood, it cannot be stored in fat cells.
on May 27, 2013
at 02:36 PM
I agree with Tomo's response, which is, I believe, the reason MIyaki recommends low fat with your "Feast."
Personally, I dislike I-feast, which is essentially skip breakfast, eat a "paleo lunch" (which he means to be meat, a health fat, and vegetables, and piece of fruit). Then eat a "japanese farmer" dinner (which he means to be lean meat/fish and TONS OF WHITE RICE...or safe starch).
I just can't do it and get the calories in. If I were to meet my calories for the day by skipping breakfast, eating a light lunch, and low fat protein/carbs at dinner, I'd have to be eating around 2100 calories in dinner, assuming lunch is around 700 calories. That would mean roughly 240 grams of carbs and 240 grams of protein at dinner. No way. It doesn't fit my macros.
WHen I "carb backload," which really I just see as proper nutrient timing if you work out later in the afternoon or evening, I eat things like nuts, berries, chicken, bison, asparagus and maybe a small amount of coconut oil through out the day. That's already probably like 1200 calories (guessing because I rarely ever count macros except to "see where I'm at" on occasion).
After my workout (whcih would typically be workout number 2 if it's later in the day), I have a proteins shake with dextrose or a banana and glutamine. That meal will have close to zero fat. Then 1.5 hours later I'll have a meal with whitefish and sweet potato, which would again be lower fat. THen after that I'll often have something like rice cakes with almond butter and raw honey. And at midnight-ish, a scoop of casein protein powder with raspberries and ground flax (something new I'm trying as an ALA source).
You have to do what works for you, but there's practically no way you're getting me to cram 240 grams of carbs in one sitting into me all the while keeping it very low fat.
Sure, when it's all said and done i probably eat about how many grams of carbs would be necessary (around 250). BUt if I wanted to hit my macros, I'd have to eat close to around 100 grams of fat at lunch in one go (assuming my "feast" is around 10 grams total fat), and around 160 grams of protein at dinner, assuming my "light paleo lunch" is 40 grams of protein. It just doesn't actually work out at all how I would like it, assuming that I eat around 200 grams of protein, 110 grams of fat, and 250 grams of carbs on a high-carb-backloading day.
start here to Skip my bullshit rant: Essentially what I mean is yes, if you just eat 1 giant ass meal at night aside from you're light paleo lunch, then yeah it's probably necessary to keep it low fat. But those macros are effed up anyways, so why would you want to do that if it's not necessary, or even practical when trying to achieve proper glycogen replenishment and improved body composition? Seems like a way to remix Leangains and Precision Nutrition into a new product that you can sell to others.
(Note, I haven't purchased I-Feast, but have read large amounts of Miyaki's work over the past 5+ years, so I know the outline).
on May 27, 2013
at 10:29 PM
Hi alligator- I dont think Nate advocates eating only leaner proteins. I think he says a mix of both lean and fattier cuts of meats/fish is the way to get your naturally occuring "baseline" fats.
Set baseline fats.
"Essential fats and good fats are important for all kinds of cellular functions, and of course, for supporting natural hormone production.
If you're emphasizing a mix of high quality animal foods to satisfy your protein requirements, you can get all the essential fatty acids and "good fats" you need from these foods.
Fifty percent of the fat in beef is monounsaturated fat. Saturated fat is important for a variety of functions including supporting natural Testosterone levels, and is not "The Devil."
A bonus is that in the natural animal foods we evolved on, these fats come in the right amounts and ratios that Mother Nature intended. The same can't be said for refined vegetable oils.
Baseline dietary fat as a byproduct of a mix of lean and not-so-lean animal protein sources will automatically account for roughly 15-25% of your total calories"
"Here’s the thing. Fat in nature comes along with protein and/or fiber. It is not meant to be eaten as a refined oil. What’s Jack LaLanne’s old line, “if man made it, don’t eat it”? This is usually applied to carbs, but I believe it is equally relevant to one’s dietary fat sources.
To me, a diet with the majority of fat coming as a by-product of whole eggs, salmon, grass-fed beef, etc. is much different than a diet with the majority of fat coming from vegetable oil, salad dressings, cream sauces, and even “healthy” oils."
i think a little bit coconut oil/butter/olive oil for braising, roasting or marinating meats/fish/poultry depending on whether its a fattier or leaner protein can be worked into your macros accordingly. As well as some olive oil in salad..? (im hoping this is the case.. lol :)