Sam Feltham. Founder of Smash The Fat Fitness & Fat Loss Boot Camps. SmashTheFat. SamFeltham. SmashTheFat

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1 Sam Feltham Founder of Smash The Fat Fitness & Fat Loss Boot Camps SmashTheFat SamFeltham SmashTheFat

2 The Relatively Slimming The RelativelySimple SimpleScience Science Of Of Slimming To help as many people as possible obtain and maintain a healthy lifestyle.

5 Costs The UK Economy: 47 Billion

"A diet based on starchy foods such as potatoes, bread, rice and pasta; with plenty of fruit and vegetables; some protein-rich foods such as meat, fish and

6 "A diet based on starchy foods such as potatoes, bread, rice and pasta; with plenty of fruit and vegetables; some protein-rich foods such as meat, fish and lentils; some milk and dairy foods; and not too much fat, salt or sugar, will give you all the nutrients you need." NHS Eatwell Plate by BDA, FSA, NHS & PHE

7 If people are overweight, it s usually because they eat and drink more calories than they need. NHS Choices Losing Weight Plan

8 If people are overweight, it s usually because they eat and drink more calories than they need. NHS Choices Losing Weight Plan

9 This leads to a puzzle. If calories are declining, why are people gaining weight? Gluttony in England? Long-term change in diet by Institute for Fiscal Studies

10 What on......is going on?

Experiment 1 Low Carb High Fat Real Foods @ 5,794 Calories A Day For 21 Days +47,175 Net Cal.

12 Experiment 1 Low Carb High Fat Real 5,794 Calories A Day For 21 Days +47,175 Net Cal. Surplus = +6.1kg N/A Body Fat 12.6% Body Fat 85.6kg 79.5cm 85.9kg 77.75cm 86.9kg 76.5cm +1.3kg -3cm

Experiment 2a High Carb Low Fat Fake Foods @ 5,793 Calories A Day For 21 Days +47,238 Net Cal.

13 Experiment 2a High Carb Low Fat Fake 5,793 Calories A Day For 21 Days +47,238 Net Cal. Surplus = +6.1kg 16.9% Body Fat (+4.2%) 12.7% Body Fat 89.7kg 79.5cm 94.25kg 85.5cm 96.8kg 88.75cm +7.1kg +9.25cm

Experiment 2b Low Carb High Fat Real Foods @ Calorie Maintenance (3,500 Cal.

14 Experiment 2b Low Carb High Fat Real Calorie Maintenance (3,500 Cal.) A Day For 21 Days +/-0 Net Cal. = +/-0kg 14.2% Body Fat (-2.7%) 16.9% Body Fat 96.8kg 88.75cm 91.75kg 83.25cm 90.35kg 80.75cm -6.45kg -8cm

Experiment 3 High Carb Low Fat Real Foods @ 5,794 Calories A Day For 21 Days +39,969 Net Cal.

16 Experiment 3 High Carb Low Fat Real 5,794 Calories A Day For 21 Days +39,969 Net Cal. = +5.2kg 15.5% Body Fat (+2.6%) 12.9% Body Fat 87.3kg 78.25cm 90.25kg 83.75cm 92kg 86cm +4.7kg +7.75cm

The 44 LC v LF Free-living RCTs of the Past 30 Years LC eat; 10% CHO, 65% Fat & 25% PRO, ad libitum. LF eat; 50% CHO, 30% Fat & 20% PRO, calorie counting. Eat the same amount of calories.

17 The 44 LC v LF Free-living RCTs of the Past 30 Years LC eat; 10% CHO, 65% Fat & 25% PRO, ad libitum. LF eat; 50% CHO, 30% Fat & 20% PRO, calorie counting. Eat the same amount of calories. LC lose more weight in 40, with 24 being statistically significant. LF lose more weight in 2, with 0 being statistically significant. LC become 3.5 times healthier, with better cholesterol profiles, more stable blood sugar and lower blood pressure.

18 There is more research needed into how safe or effective low-carbohydrate diets are and following a low-carbohydrate diet does not seem to help people lose weight and keep it off. British Dietetic Association, Food Fact Sheet, Carbohydrates, April 2013 If we eat too little carbohydrate our body will begin to use up some stored fat.

19 The overall action of insulin on the adipocyte is to stimulate fat storage and inhibit mobilization. Endocrinology: An Integrated Approach. Nussey S, Whitehead S.

20 The Threshold Effect Dose-dependent effect of insulin on plasma free fatty acid turnover and oxidation in humans. Bonadonna et al.

21 Type 2 Diabetes Rises With Mean Body Weight

22 Base Weight Weight Loss Daily Calories Consumed (From Base) Total Reduction In Carbs (Cals) Low Carb Dieters Insulin Insulin Resistant Sensitive (n=20) (n=22) 81.9kg 92.9kg 4.9kg 6.2kg Very Low Fat Dieters Insulin Insulin Resistant Sensitive (n=22) (n=17) 91.4kg 84.7kg 2.2kg 4.3kg (-324) 360 (-275) 300 (-338) 140 (-388) 44 Base Fasting Insulin 17.6 μiu/ml 4.9 μiu/ml 14.5 μiu/ml 5.13 μiu/ml Change In Fast Insulin -5.8 μiu/ml +0.1 μiu/ml -0.2 μiu/ml -0.3 μiu/ml Adherence to a Low-Fat versus Low-Carbohydrate Diet Differs by Insulin Resistance Status. McClain et al.

24 7 Pairs of identical twins under 24 hour surveillance for 93 days. Cycled twice a day for about an hour per session until they burnt 1000 calories, whilst eating at calorie maintenance. Average weight loss was 5kg, but should have been 7.5kg according to the calorie formula. The range though was 1.5kg 7.5kg, and was described as individual differences in response to the negative energy balance. The Response to Exercise with Constant Energy Intake in Identical Twins. Bouchard et al.

27 My bottom line is that... the randomised controlled trials of the past 30 years show people on an eat as much as you want low carb high fat diet of real foods show greater weight loss and better health outcomes compared to the current conventional calorie counting low fat high carb diets despite eating the same amount of calories! It's not that an eat as much as you want low carb high fat diet is the solution for everyone, but it's definitely the best place to start in becoming slimmer and healthier. Along with some smart exercise to increase muscle mass which improves your insulin sensitivity which makes it easier to slim down :)

28 Sam Feltham Founder of Smash The Fat Fitness & Fat Loss Boot Camps SmashTheFat SamFeltham SmashTheFat

Weight loss guide. Dietetics Service

Weight loss guide. Dietetics Service Weight loss guide Dietetics Service Contents Section 1 - thinking about losing weight? Section 2 - Carbohydrate Section 3 - Fruit and vegetables Section 4 - Protein & Dairy Section 5 - Fatty foods Section