A Diet and Exercise Plan to Lose Weight and Gain Muscle
In both groups P of their calories came from carbohydrates.  Carbs are quick sugar energy, and the resulting rise in blood sugar tells the body that it has plenty of energy.<p>This would have been much more interesting if one group had low to zero cards, and high fat and high protein.<p>Such a diet has worked well for me to lose a hundred pounds in 8 months... without any exercise. (and I don&#x27;t think I&#x27;m losing muscle.)<p>The question is- can you cut carbs and become fat adapted (Which is what I have done, and the results are dramatic, my bodies response to fat is much different than before)... while still building muscle.<p>This is the next phase for me- the second hundred pounds I want to lose I will do while working out and building muscle.<p>In my case, this change in diet has become a change in lifestyle.  I&#x27;m perfectly happy eating steak and BBQ and when I get a hankering for a pizza I make it with almond flour and have very little carbs.  It&#x27;s easy and fun and I&#x27;m eating better now (and saving money) while feeling much better.<p>Like the people in the study I&#x27;ve also recently started experimenting with a shake. It&#x27;s called &quot;Keto Chow&quot; and you can find the recipe at diy.soylent.com.  The nice thing about this is that I put my daily vitamins in the shake and some supplements so I&#x27;m getting better nutrition than I was before.<p>This is taking essentially no effort.  Before when I dieted (low fat, high carb standard &quot;diet&quot;) it was very difficult because it took a huge amount of willpower.<p>This takes almost none.<p>Of course, exercising will take willpower so I&#x27;m finding exercises that I like to do.  Dancing is my aerobic approach.  Not sure what I will do for muscle building yet, though, because lifting is kinda boring. (but I do have dumbbells next to my chair and I pick them up and exercise a bit when I&#x27;m thinking.)<p>I think the whole theory of &quot;calories in &lt; calories out&quot; is BS-- people are different and some people are more sensitive to insulin the others.