Clean Eating Destroyed? Layne Norton V-Log

  • Clean Eating Destroyed? Layne Norton V-Log



    • The Word "Clean" has no objective definition
    • Balances down to energy balance (Calories consumed vs Calories Burned)
    • What effects energy Balance? Fiber increases thermogenesis + Improves Satiety ... May favor fatloss due to consume low calories but still stay full.
    • Protein helps spare lean body mass/build lean bodymass . About as much as fiber. Higher protein diets aid satiety and hunger pains when dieting.
    • Every Study where calories & Protein shown 0 different in fatloss
    • Sugar is problematic because its not filling, so people tend to avoid it due to easy to overeat (and strive for higher fiber/protein foods)
    • No associate with fruit and obesity. If sugar was causing fatgain, then fruit would have a negative impact on body composition, but that is untrue due to berries having benefits on thermogeneic response, satiety, and plenty of micronutrients.
    • Dairy products is deemed to be unclean due to added sugars, but contain plenty of vitamin D & Calcium. Dairy has been shown to include fatloss benefits when caloric intake is controlled.
    • Increasing Sat Fat Intake in the long term does not have a negative effect on heart disease via long term research
    • Only reason to avoid dairy is due to lactose problem.
    • Very little evidence to gluten being a direct contributor to health issues. Only those with celiac should avoid at all costs (due to leaky gut syndrome)
    • Studies with clean eating have shown studies associated with binge eating behavior due to restrictive dieting practices. Over time this can have a great association with disinhibiation (binging) and weight gain/weight circumference.

    Restrictive Dieting & Binge eating
    Smith CF, Williamson DA, Bray GA, Ryan DH. Flexible vs Rigid Dieting Strategies: Relationship with Adverse Behavioral Outcomes. Appetite, 1999, 32, 295-305

    Meule A, Westenhofer J, Kubler A. Food cravings mediate the relationship between rigid, but not flexible control of eating behavior and dieting success.

    Stotland. Moderation: An alternative to restraint as a mode of weight self-regulation. Eating Behaviors 2012, 13;406-409.

    Bier DM. The energy cost of protein metabolism: lean and mean on Uncle Sam’s team. In: The role of protein and amino acids in sustaining and enhancing performance. Washington, DC: National Academies Press, 1999:109-19.

    Buchnolz AC and Schoeller DA. Is a calorie a calorie? Am J Clin Nutr, 2004:79(suppl): 899S-906S.

    West JA, de Looy AE. Weight loss in overweight subjects following low-sucrose or sucrose-containing diets. Int J Obes Relat Metab Disord. 2001 Aug;25(8):1122-8.

    Saris WH, Astrup A, Prentice AM, Zunft HJ, Formiguera X, Verboeket-van de Venne WP, Raben A, Poppitt SD, Seppelt B, Johnston S, Vasilaras TH, Keogh GF. Randomized controlled trial of changes in dietary carbohydrate/fat ratio and simple vs complex carbohydrates on body weight and blood lipids: the CARMEN study. The Carbohydrate Ratio Management in European National diets. Int J Obes Relat Metab Disord. 2000 Oct;24(10):1310-8.

    Raatz SK, Torkelson CJ, Redmon JB, Reck KP, Kwong CA, Swanson JE, Liu C, Thomas W, Bantle JP. Reduced glycemic index and glycemic load diets do not increase the effects of energy restriction on weight loss and insulin sensitivity in obese men and women. J Nutr. 2005 Oct;135(10):2387-91.

    Surwit RS, Feinglos MN, McCaskill CC, Clay SL, Babyak MA, Brownlow BS, Plaisted CS, Lin PH. Metabolic and behavioral effects of a high-sucrose diet during weight loss. Am J Clin Nutr. 1997 Apr;65(4):908-15.

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