1. There is no difference between a macronutrient centered protocol and a calorie centered protocol.
On this blog, we only recommend macronutrient centered protocols. These protocols restrict the calories of individual macronutrient (macros), to varying degrees, in order to create a specific macronutrient composition, irrespective of total calories. There is no total calorie deficit goal because these protocols usually do not restrict total calories. Don't get me wrong, some do, but not any that are recommended here.
With our recommended protocols you track your macros instead of total calories. This is completely individualized depending on the protocol chosen, current metabolic state, activity level, goals and body fat percentage.
Calorie centered protocols restrict total calories from all sources. These protocols are not proper treatments for overweight/obesity, and this is why they aren't recommended here. These protocols require calorie tracking, mostly through the weighing of food, as that's a more precise way of calculating calories. These programs do not focus on what macronutrient composition is used, as long as the "calorie budget" for the day is met. Calories and only calories are the metric used for weight loss. The metric that the overweight/obese need to use though, is blood glucose homeostasis and that's best achieved through macros.
Keep in mind, that some of these calorie centered protocols will sneak in macronutrient tracking as well. They mostly do this by recommending that you acquire your "calorie budget" from specific macronutrients, making them a pseudo version of a macronutrient protocol. This is because calorie centered protocols have had such a dismal success rate that they have tried to merge macronutrient tracking, along with calorie tracking, for better outcomes or they would go out of business. It's a way of admitting their protocol is a fail, while still saving face. After all, they can always chalk up their macronutrient recommendation to the fact that "you should be eating healthier anyway". It's smoke and mirrors though. If the protocol has added macronutrient recommendations, then that's what's causing any benefits obtained, not the total calories, unless the person has an eating disorder.
For this reason, do not pay an arm and a leg for calorie centered protocols because regardless of how fancy they are packaged, they are all basically the same thing. You shouldn't pay an arm and leg for any protocol but especially calorie based ones because they can be given to you free, by your dietitian or doctor. You can also find them everywhere online. Instead of that trainer or coach, get on Weight Watchers and Silver Sneakers. The result is the same and it's cheaper. The American Diabetes Association will even give you a program and menu to follow for free as well.
When choosing a protocol, you should first identify and determine what your goals are. Are you overweight/obese or do you just want to lose some weight to fit your bikini after a pregnancy? Do you have metabolic syndrome/diabetes, or do you just want to get in shape with muscle tone? Your goals and what your current issues are will determine what protocol would be best to follow.
Simple weight loss, muscle toning and/or muscle gain can be easily achieved through a calorie centered protocol, along with weight training. These protocols are easy, non-restrictive, only for the short term and can achieve your goals quickly when you are otherwise healthy. This is why they really don't require any true commitment unless you want to body build professionally.
But if you are tackling serious overweight/obesity/diabetes issues then you need a much more restrictive, long-term protocol, that will profoundly affect how your metabolism works. You need to give your metabolism way more information, in order to make this change, than just calorie input. This is because calories won't even scratch the surface of your problems. I think everyone reading this can attest to that from experience.
2. I don't understand what's going on. I was losing weight, and everything was going great until I started eating low calorie pre-prepared foods. I am staying under my recommended calories for the day but yet I am gaining weight.
This is the reason we recommend macronutrient centered protocols rather than calorie ones. An overweight/obese person can have the same calorie meals as their thin counterpart and remain overweight/obese or even gain weight. They have to be in a perpetual state of starvation just to not tip the scales further, but this starvation never gets them to lean. In fact, it causes them to be more susceptible to further weight gain over time. This is because the overweight/obese are particularly sensitive to macronutrient composition, irrespective of calories because certain macronutrients interfere with their already failing blood glucose regulation. Calories do not affect blood glucose the same way.
Items marked low calorie like bars, chips, frozen foods, desserts, etc. all have the same macronutrient composition regardless of their calorie content. This composition usually goes like this – high in carbs, high in fats and low in protein. When they do contain protein, it is inferior plant-based protein. Technically more carbs. This equates to disruptions in blood glucose homeostasis, irrespective of total calories.
This macronutrient composition is the most obesogenic of all because it has prolonged effects on blood glucose and insulin expression. In fact, if you were to take the moniker - "you are what you eat" literally, then you can see you are actually becoming what you are eating. You are becoming mostly glucose (high carbs), body fat (high fat) and no muscle (low protein). You are also mimicking your favorite snack's calorie content as well. It has low calories, and you use no calories. You are becoming the living embodiment of your favorite low calorie snack.
Stay away from "low calorie" foods. Meeting your calorie goals for the day will not get you to slim. Millions have already tried that. You need to make sure you truly become what you eat by eating the macronutrient composition, you would like your body composition to mimic – mostly muscle (adequate protein), low body fat (moderate fat) and no glucose (low carb). Then your body will actually use its calories for you. So, when you sit down to a meal, make sure your plate looks like how you want to look.
3. What can I do to minimize the chance of getting Alzheimer's/dementia? It runs in my family.
Alzheimer's/dementia are beyond the scope of this blog but maintaining metabolic health will help you with all other conditions.
Some people have genotypes that cause them to have a predisposition for dementia. The best thing you can do help reduce your susceptibility is to keep your metabolic health on point. Metabolic syndrome, even in its infancy stage, begins to deteriorate how the brain uses its energy and increases oxidative stress which profoundly effects the brain. This is why glutathione, the most powerful antioxidant the body produces, has been shown to decrease the symptoms of neurodegenerative conditions when given in high doses.
Do not deplete your glutathione through the oxidative stress of metabolic syndrome because the more of it you deplete, the less your brain will have for its everyday requirements. Keep your metabolism functioning correctly.
4. My C-Peptide has been slowly dropping with time while on low carb. In fact, it is now being flagged red. My blood glucose is perfect and so is my HbA1C. I feel great.
I cannot interpret lab results for you. Only your healthcare professional can diagnose you and offer a treatment plan. On this blog, we can only give general information on metabolic panels. For this reason, I am going to reply to this question with general information for you to discuss with your doctor.
C-Peptide is a gauge of how much insulin is being produced in the body and so it can help you determine how your body is handling its blood glucose. C-Peptide is usually ordered by an endocrinologist, either because they suspect an issue, or you have been already diagnosed with Type I or Type II diabetes or are at risk for either one.
A low C-Peptide can mean that your body is not making enough insulin either because of Type 1 diabetes, Addison's disease or a disorder of the adrenal glands. But it can also mean that your body does not have much need for insulin because your blood glucose is always normal. This is why, you have to discuss your results with your doctor because they can be either negative or positive, depending on other factors. Numbers are meaningless without context and nuance.
I can only give you general information on Type I diabetes. If you have been having regular medical screenings, you would have already been diagnosed with Type I diabetes. Especially if your C-Peptide has been lowering over time. You would have very high blood glucose, a very high HbA1C and high ketones. All of these would have been easily seen during routine blood work. You would also have other nasty symptoms, including significant and unexplained weight loss.
Type I diabetes is the result of an autoimmune condition, but it can also occur after long term Type II diabetes. If you have none of the blood markers or symptoms of Type I diabetes, then this low C-Peptide is the result of something else and I am sure your healthcare provider will explain this further to you or screen you for different conditions if he suspects it's warranted.
In the absence of any preexisting condition, a low C-Peptide can simply be the result of a low carb diet. Low carb diets help keep your blood glucose low, so you do not require much insulin. This means that a low C Peptide would mean your body is doing exactly what it is supposed to do. It is not producing much insulin so that your blood glucose does not drop too low.
5. I keep thinking that I’m losing weight, then it feels like I gained weight. All of this because of my clothes. Sometimes they are tight, sometimes they are loose. I’m going crazy.
This has to do with water retention causing bloat. It can be caused by multiple things from digestion, hydration, hormonal fluctuations, being sedentary, etc. This water retention can be very significant and can affect the way your clothes fit.
6. "Keto" is right for lipedema.
It can be if it’s done correctly, but "keto" is not a protocol specifically for this condition. It is primarily a metabolic intervention. Because of its benefits to metabolic health, you may see secondary benefits in other conditions.
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