Fat loss, not muscle loss! Carbohydrate ON diet is awesome now!
A few years ago, the sugar-free diet became a big boom. Low-sugar foods can be found in convenience stores and supermarkets, and it is becoming common knowledge that it is better not to consume sugar and carbohydrates.
However, the importance of carbohydrates and carbohydrates is being reevaluated as people gradually realize that not consuming these nutrients will affect their physical condition. We asked him about his method and theory of the Glycemic ON Diet.
Rebounding on a carbohydrate-free diet himself… Is this method correct? Is this method correct?
–What made you start the “carbohydrate-on” diet?
Kota Banno (Banno): It was a failure of the sugar-off diet. During a training session at the first personal gym I worked at, I tried a diet that cut out everything but protein. While the average body fat percentage of new employees was 14%, mine was 21%. Out of frustration, I lost 5 kg and my body fat percentage dropped to 14% in one month. I felt a sense of accomplishment right after I finished, but during the diet, I got dizzy and stressed out thinking only about the numbers, and when I think about it now, I think I was pushing myself quite hard.
About a year later, I lost 10 kg in three months and fasted for three days in order to participate in a competition. Then I had an anomaly where I couldn’t stop shaking in an air-conditioned room. …… After the diet ended, I gained 10 pounds back in 2 weeks. (Chuckles)
When I was thinking that diet-based diets were a bit dangerous, a trainer I knew recommended Nutrition Concierge. There, I learned theoretically from the ground up how the body works and how it relates to nutrients, and I was able to debunk “sugar = fat” with proper logic.
Three basic rules of the “Sugar ON Diet
–Please tell us how to follow the “Sugar ON Diet.
BANNO: The three basic rules are as follows.
- 1___. Always eat three staple meals.
- Staple carbohydrates are nutrients necessary to raise basal metabolism. Make sure to eat three meals with 160 to 240 calories per meal (about one bowl of rice).
- 2_Lipids should be limited to about 15 grams per meal.
- Fat is easily converted into fat and should be limited to about 15 grams per meal. Although fat should be 2-30% of total calories, it is often consumed in excess.
- 3_Avoid 4 to 6 hours between meals.
- About 4 hours after a meal, the body begins to burn carbohydrates and body fat; if more than 6-8 hours are allowed between meals, muscle breakdown will increase and basal metabolism will decrease. Therefore, eating between 4 and 6 hours allows the body to burn body fat more efficiently.
Banno: In addition to these points, there are other points that can help you lose weight efficiently, such as “take protein and vegetable side dishes together,” but basically the above three points will do.
If we were to delve into one point in particular, it would be to take carbohydrates for breakfast. This is because the longest time between meals is from night to morning, and the liver is depleted of energy. If you don’t eat carbohydrates in the morning, your basal metabolism will not increase, and if you skip breakfast and eat lunch, your blood sugar level will go through the roof. After eating, you may feel sleepy and have a hard time working in the afternoon. ……
In addition, skipping breakfast makes you hungry, so you may end up snacking between meals or eating more at lunch and dinner, which can lead to a significant amount of food in total for the day.
–What are the benefits of the “carbohydrate-on” diet?
Banno: One is that it is difficult to lose muscle mass. If it is difficult to lose muscle mass, it is difficult to lower basal metabolism, so you can lose weight while maintaining the amount of calories you can consume. It is also difficult to rebound because body fat is targeted without decreasing muscle mass.
Second, there is a wide range of food choices. Basically, there is no “what not to eat. If you eat out, you are somewhat limited, but if you cook for yourself, you can eat curry or hamburgers if you are creative. Therefore, there will be less stress of “I want to eat but I can’t! The third is that you will not feel bad about your physical condition.
Third, it is difficult to have an adverse effect on your physical condition. Since you don’t have to cut out any one nutrient to the extreme, it’s much harder to get sick.
-On the contrary, are there any disadvantages?
Banno: The rules are a bit complicated. Because of the wide range of food choices, you have to control the amount of food you eat, the length of time between meals, and the nutritional balance, so it may take some time before you are able to incorporate this into your life.
The other thing is that it is harder to get results than other diets. In the case of carbohydrate restriction, the first step is to remove the carbohydrates stored in the liver and muscles. Each gram of sugar retains 3 grams of water, so you lose a kilo or so on the third day of the start.
On the other hand, in the case of the carbohydrate ON diet, most people tend to maintain OR increase in the first 3 days, partly because many people have not eaten 3 carbohydrates a day before.
Looking at the results alone, you might think that the carbohydrate restriction is more impressive, but most of the decrease is water. In comparison, with the carbohydrate ON diet, the numbers decrease more slowly, but you burn fat while maintaining muscle mass, so even if you don’t lose much weight, your body becomes more toned.
–So it is not in the numbers, but in the appearance.
Banno: That’s right. In the before and after pictures of our clients, we often see examples such as, “I lost only -0.1 kg in one month, but my waist has changed so much! We often see cases like this.
If you are on a normal diet, if you lose only 1 kg in a month, you may not believe in the diet, but you will definitely see a change in your appearance, so I think the key to success is to keep believing in it.
Banno: As I have explained in various ways, the Glycemic ON Diet is not my own method, but is based on what is advocated by nutrition concierges and the food intake standards announced by the Ministry of Health, Labor and Welfare.
The diet is based on the recommendations of nutrition concierges and the food intake standards published by the Ministry of Health, Labour and Welfare. I have put them all together again in an easy-to-understand form. It may not be new, but I hope that people like me who have failed on a restricted diet or who are lost in a diet will give it a second look.
Interview and text by： Motoko Abekawa
Motoko Abegawa is a freelance writer, mainly for the Web. She is also involved in the production of books and corporate PR magazines. She does not specialize in any particular field, but covers a wide range of topics that intrigue her, including history, comedy, health, beauty, travel, gourmet food, and nursing care.