It’s been very eye-opening for me after doing a low-carb diet for so long that I still could lose some more body fat without hunger and I could still improve various health markers,” Dr. Eenfeldt says. This is based on the consistent clinical experience of practitioners familiar with low-carb nutrition. [weak evidence] Don’t worry. This is where we connect that understanding into how our metabolism works — thank you Dr. Naiman! The one thing we all have in common is we avoid the combination of refined carbs and refined fats. This seems to be universal to all the diet religions. There’s certainly more in common than we would like to admit.” Naiman has created a web-based app that calculates the protein to energy (P:E) ratio of any food when you simply plug in the food’s protein, fat, carbohydrate and fiber numbers. Most people would benefit from eating more foods with higher P:E ratios, according to Naiman.

According to Dr. Ted Naiman, exercise is crucial in achieving optimal body composition. Exercise induces a stress on our bodies. We respond to that stress by building muscle. Muscle is metabolically expensive, so we have to convince our bodies to create it. One of the most efficient ways to do this is through Demand Training. Results can vary depending on the individual and their goals, but many athletes report seeing improvements in their performance within a few weeks of starting a PE diet. Is a PE diet expensive? Dr. Naiman recommends, wherever you are in your diet, that you try to incrementally increase your protein and fiber to see how you feel. See if that change helps you lose more weight and body fat. In the prologue of The P:E Diet, Dr. Ted Naiman estimates he’s had about 100,000 physician/patient encounters in his 20-year career.Yeah, so I, I love calisthenics. I'm like a calisthenics fanatic, and I like to train daily. What's that? Metabolic flexibility is the ability to easily switch between using carbs and fats for fuel. It is also the ability to easily dispose of dietary fuels. To be metabolically flexible, you need room in your adipocytes (fat cells) so that you can soak up fat. You also want room in your muscles and liver to soak up carbs. You can do this by regularly depleting liver glycogen. You can also do this by having more muscle tissue ( bigger fuel tank ) and regularly depleting muscle tissue of it’s glycogen. Both intense exercise and fasting burn glycogen, making room for carbs. We’ll dive into fasting now, more on exercise later. Fed vs. Fasted The short answer is: it depends. It is completely up to you, your personal carb tolerance, your food likes and dislikes, and your health status. Dr. Naiman begins his discussion on exercise with an emphasis on consistency. The best workout for you, is the one you will do consistently. An important way to be consistent is to lower the barrier to entry. Most of the time,” he realized, “the only difference between the fittest people on earth and the most decrepit really did just come down to two things: diet and exercise.”

Did you know that the only time that carbs and fat really come together in the natural world is mammalian milk, as well as nuts and seeds? These are all designed to make things grow bigger! Many people find fat very satiating. Simply adding more fat can help people dramatically reduce their hunger. I am not saying that fat isn’t satiating, but I am pointing out that it can take a lot of calories to provide its satiating effect, whereas protein can do so with many fewer calories. That’s why I like to talk about satiety per calorie. ↩ What is the cause of Metabolic Syndrome? The answer is simple. Overfilling your energy storage capacity. P:E Diet by Naiman and Shewfelt, p. 57 See the attached pics - his graphics - for a very simple summary. He does also recommend short, intense, resistance exercise. I’ve now had a ton of success getting patients to eat lower energy density foods by upping their protein and fiber and minimizing not only their refined carbs but their excess fats as well,” Dr. Naiman says. What is the P:E of your food?Cucumbers, tomatoes, peppers, all avocados berries, a higher sugar fruit would be like, just like a banana or a citrus or an Apple or something like that. And I'm basically eating, you know, unlimited amounts of low sugar fruit, and then maybe not unlimited, but some, you know, a higher sugar fruit. Testing protein leverage in lean humans: a randomised controlled experimental study [randomized trial; moderateevidence] Low carb diets– When we lower carb consumption, we increase fat burning. By using fat as the primary source of fuel, we become more efficient at burning fat.