Större fettoxidation och mättnad efter träning följande en lågglykemisk frukost.

[King Grub]

Consuming low-glycemic index (LGI) carbohydrates (CHO) before endurance exercise results in increased fat oxidation during exercise in trained men and women. It is not known if this phenomenon occurs during low intensity exercise and in untrained participants. We examined the effects of breakfasts containing high-GI (HGI) or LGI foods on substrate utilization during rest and walking exercise in sedentary women. The metabolic and appetite responses to a standard lunch consumed after exercise were also investigated. Eight healthy sedentary women completed 2 trials. On each occasion, participants were provided with a HGI or LGI breakfast 3 h before walking for 60 min. Following exercise, participants were provided with lunch and remained in the laboratory for a further 2 h. Plasma glucose and serum insulin responses (area under the curve) were higher following the HGI breakfast than following the LGI breakfast (P < 0.05). During the 3-h postprandial period, fat oxidation was suppressed following both breakfasts but remained higher in the LGI trial (P < 0.05). During exercise, total fat oxidation was also greater in the LGI trial (P < 0.001). There were no differences in the metabolic responses to lunch. Participants reported feeling fuller following lunch in the LGI trial (P < 0.05). Consuming a LGI breakfast increases fat oxidation during subsequent exercise and improves satiety during recovery in sedentary females.

J Nutr. 2009 Mar 25. Fat Oxidation during Exercise and Satiety during Recovery Are Increased following a Low-Glycemic Index Breakfast in Sedentary Women.

[Columbia]

Där fick jag för att jag unnade mig över 100 gram hönökaka i morse...

[dt06mj2]

Hmm, jag gör periodisk fasta och käkar bara lite aminosyror, hoppas jag får ta del av effekten. ^^

[Eddie Vedder]

Ursprungligen postat av Columbia

Där fick jag för att jag unnade mig över 100 gram hönökaka i morse...

Ursprungligen postat av dt06mj2

Hmm, jag gör periodisk fasta och käkar bara lite aminosyror, hoppas jag får ta del av effekten. ^^

Det känns som ni tar resultatat för åtta inaktiva kvinnors entimmespromenad på lite väl stort allvar.

[dt06mj2]

Ursprungligen postat av Eddie Vedder

Det känns som ni tar resultatat för åtta inaktiva kvinnors entimmespromenad på lite väl stort allvar.

Ingen rök utan eld!

[bollio]

Så GI påverkar mättnad.

[Alfred Nobel]

Har havregryn ett högt eller lågt GI? Havregryn till frukost och träning 3h senare är standard.

[King Grub]

Lågt om du kokar dom till gröt, medel om du äter dom som dom är ur påsen, och rätt högt om du maler sönder dom i mixer.

[Alfred Nobel]

Ursprungligen postat av King Grub

Lågt om du kokar dom till gröt, medel om du äter dom som dom är ur påsen, och rätt högt om du maler sönder dom i mixer.

Tack!

[Sniggel]

Ursprungligen postat av bollio

Så GI påverkar mättnad.

Inte alltid, men antagligen ofta. Potatis har rätt högt GI men väldigt högt mättnadsindex ändå.

[stålballe]

Ursprungligen postat av bollio

Så GI påverkar mättnad.

GI-diet ger högre GLP-1 nivåer, vilket ökar mättnaden:

Low glycaemic index (GI) diet and gut hormones such as glucagon-like peptide 1 (GLP-1) and peptide YY (PYY) have been shown independently to reduce appetite. However, the direct relationship between a single meal of low or high GI and the levels of these hormones has not been studied. In this study we looked at the short term effects of a single low or high GI meal on plasma levels of GLP-1, PYY and insulin.

King’s College London’s research ethics committee approval was obtained for this study. Twelve healthy individuals with BMIs of 18–25 kg/m2 took part in a randomized cross-over study. The subjects had an identical medium GI dinner in the evening prior to the study and fasted overnight. On the morning of study each subject consumed a single meal of low (46) or high (66) GI and subsequently had blood samples taken every 30 min for a total of 150 min. The entire process was repeated with the other test meal after a minimum two weeks wash-out. Plasma levels of GLP-1, PYY and insulin were measured on each blood sample.

The table below shows the post-prandial area under the curve (0–150 min) for GLP-1, PYY and insulin. Our results demonstrate that there was a significantly higher post-prandial plasma level GLP-1 and lower level of insulin after the low GI breakfast compared to high GI (paired t-test, P value <0.005).

GLP-1 PYY Insulin
Low GI 4839±1831 3461±563 10 088±4757
High GI 3865±1630 3448±631 16 245±7600

Our data demonstrate that consumption of a single low GI meal results in higher levels of GLP-1. Previous studies showed the beneficial effect of low GI diet on suppressing appetite. GLP-1 is one of the most potent hormones in inducing satiety feeling. The present study may offer an insight into the physiological mechanism by which an low GI diet produces satiety.

http://www.endocrine-abstracts.org/e...ea0019OC17.htm

[Eddie Vedder]

Tack för den stålballe. Där har du ju faktiskt en studie man kan dra lite slutsatser från också. Fler försökspersoner, normalviktiga och faktiska mätningar på aptitreglerande hormoner i omlopp (och inte bara påstådd upplevd mättnad).

För egen del tycker jag den är mer intressant (för mig) än hur damerna i trådens studie upplevde mättnaden och deras effekt på fett som substrat under promenaden.

[mikaelj]

Ursprungligen postat av stålballe

GI-diet ger högre GLP-1 nivåer, vilket ökar mättnaden:

http://www.endocrine-abstracts.org/e...ea0019OC17.htm

Coolt! Vore kul att se hur hormonvärdena förändras av en GI ~0-måltid, t.ex. äggåbacon.

[stålballe]

Ursprungligen postat av Eddie Vedder

Tack för den stålballe. Där har du ju faktiskt en studie man kan dra lite slutsatser från också. Fler försökspersoner, normalviktiga och faktiska mätningar på aptitreglerande hormoner i omlopp (och inte bara påstådd upplevd mättnad).

För egen del tycker jag den är mer intressant (för mig) än hur damerna i trådens studie upplevde mättnaden och deras effekt på fett som substrat under promenaden.

Jag höjde själv på ögonbryna när jag såg den. GI har hamnat lite ute i kylan i Sverige pga LCHF. Tycker det är bra att man försöker kartlägga vilka strategier som är bäst för mättnad och aptitreglering, eftersom så många har problem med det.

[Eddie Vedder]

Ursprungligen postat av mikaelj

Coolt! Vore kul att se hur hormonvärdena förändras av en GI ~0-måltid, t.ex. äggåbacon.

Den här studien med ketogen kost jämfört med icke-ketogen säger inget om hormoner men återigen upplevd mättnad samt ätande ad libitum dock.

BACKGROUND: Altering the macronutrient composition of the diet influences hunger and satiety. Studies have compared high- and low-protein diets, but there are few data on carbohydrate content and ketosis on motivation to eat and ad libitum intake. OBJECTIVE: We aimed to compare the hunger, appetite, and weight-loss responses to a high-protein, low-carbohydrate [(LC) ketogenic] and those to a high-protein, medium-carbohydrate [(MC) nonketogenic] diet in obese men feeding ad libitum. DESIGN: Seventeen obese men were studied in a residential trial; food was provided daily. Subjects were offered 2 high-protein (30% of energy) ad libitum diets, each for a 4-wk period-an LC (4% carbohydrate) ketogenic diet and an MC (35% carbohydrate) diet-randomized in a crossover design. Body weight was measured daily, and ketosis was monitored by analysis of plasma and urine samples. Hunger was assessed by using a computerized visual analogue system. RESULTS: Ad libitum energy intakes were lower with the LC diet than with the MC diet [P=0.02; SE of the difference (SED): 0.27] at 7.25 and 7.95 MJ/d, respectively. Over the 4-wk period, hunger was significantly lower (P=0.014; SED: 1.76) and weight loss was significantly greater (P=0.006; SED: 0.62) with the LC diet (6.34 kg) than with the MC diet (4.35 kg). The LC diet induced ketosis with mean 3-hydroxybutyrate concentrations of 1.52 mmol/L in plasma (P=0.036 from baseline; SED: 0.62) and 2.99 mmol/L in urine (P<0.001 from baseline; SED: 0.36). CONCLUSION: In the short term, high-protein, low-carbohydrate ketogenic diets reduce hunger and lower food intake significantly more than do high-protein, medium-carbohydrate nonketogenic diets.

Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. Am J Clin Nutr. 2008 Jan;87(1):44-55.

Äggfrukost kontra bagelfrukost och matintag följande måltid bland överviktiga kvinnor:

OBJECTIVE: To test the hypotheses that an egg breakfast, in contrast to a bagel breakfast matched for energy density and total energy, would enhance weight loss in overweight and obese participants while on a reduced-calorie weight loss diet. SUBJECTS: Men and women (n=152), age 25-60 years, body mass index (BMI) >or=25 and <or=50 kg m(-2). DESIGN: Otherwise healthy overweight or obese participants were assigned to Egg (E), Egg Diet (ED), Bagel (B) or Bagel Diet (BD) groups, based on the prescription of either an egg breakfast containing two eggs (340 kcal) or a breakfast containing bagels matched for energy density and total energy, for at least 5 days per week, respectively. The ED and BD groups were suggested a 1000 kcal energy-deficit low-fat diet, whereas the B and E groups were asked not to change their energy intake. RESULTS: After 8 weeks, in comparison to the BD group, the ED group showed a 61% greater reduction in BMI (-0.95+/-0.82 vs -0.59+/-0.85, P<0.05), a 65% greater weight loss (-2.63+/-2.33 vs -1.59+/-2.38 kg, P<0.05), a 34% greater reduction in waist circumference (P<0.06) and a 16% greater reduction in percent body fat (P=not significant). No significant differences between the E and B groups on the aforementioned variables were obtained. Further, total cholesterol, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol and triglycerides, did not differ between the groups. CONCLUSIONS: The egg breakfast enhances weight loss, when combined with an energy-deficit diet, but does not induce weight loss in a free-living condition. The inclusion of eggs in a weight management program may offer a nutritious supplement to enhance weight loss.

Egg breakfast enhances weight loss. Int J Obes (Lond). 2008 Oct;32(10):1545-51.

En nästan identisk studie av samma forskningsgrupp:

OBJECTIVE: To test the hypotheses that among overweight and obese participants, a breakfast consisting of eggs, in comparison to an isocaloric equal-weight bagel-based breakfast, would induce greater satiety, reduce perceived cravings, and reduce subsequent short-term energy intake. SUBJECTS: Thirty women with BMI's of at least 25 kg/M2 between the ages of 25 to 60 y were recruited to participate in a randomized crossover design study in an outpatient clinic setting. DESIGN: Following an overnight fast, subjects consumed either an egg or bagel-based breakfast followed by lunch 3.5 h later, in random order two weeks apart. Food intake was weighed at breakfast and lunch and recorded via dietary recall up to 36 h post breakfast. Satiety was assessed using the Fullness Questionnaire and the State-Trait Food Cravings Questionnaire, state version. RESULTS: During the pre-lunch period, participants had greater feelings of satiety after the egg breakfast, and consumed significantly less energy (kJ; 2405.6 +/- 550.0 vs 3091.3 +/- 445.5, Egg vs Bagel breakfasts, p < 0.0001), grams of protein (16.8 +/- 4.2 vs 22.3 +/- 3.4, Egg vs Bagel breakfasts, p < 0.0001), carbohydrate 83.1 +/- 20.2 vs 110.9 +/- 18.7, Egg vs Bagel breakfasts, p < 0.0001), and fat 19.4 +/- 5.1 vs 22.8 +/- 3.2, Egg vs Bagel breakfasts, p < 0.0001) for lunch. Energy intake following the egg breakfast remained lower for the entire day (p < 0.05) as well as for the next 36 hours (p < 0.001). CONCLUSIONS: Compared to an isocaloric, equal weight bagel-based breakfast, the egg-breakfast induced greater satiety and significantly reduced short-term food intake. The potential role of a routine egg breakfast in producing a sustained caloric deficit and consequent weight loss, should be determined.

Short-term effect of eggs on satiety in overweight and obese subjects. J Am Coll Nutr. 2005 Dec;24(6):510-5.

Jag åt precis fem kokta ägg som kvällsmål, jag lär hålla mig mätt tills imorgon.