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I've been doing some research on artificial sugars and their affect on the human body. I was previously under the impression that various forms of sugar, including artificial forms, have a varied Glycemic Index (GI).
I was under the impression that certain artificial sugars with a negligible GI (1 or lower) would result in little to no insulin response.
However, I have been reading that the GI is not the only factor and that just tasting something sweet, whether it has a GI of 100 or 0, can cause the body to release insulin in "anticipation" of the sugary foods.
I have also been researching the affect of insulin on the body as it pertains to weight loss and muscle building. Based on that research, it appears that the body cannot use fat stores in the body until the insulin levels within the body lower sufficiently.
If both of these observations are true, how does drinking diet sodas and other artificially sweetened foods affect us when we are trying to perform intermittent fasting? I would infer from those two points that the body is unable to access fat stores if the diet drinks invoke a sufficient insulin response, and that the body would need to access other sources of energy (in a Keto dieter's case, their muscle).
I am not sure how accurate that is, but it makes me wonder whether or not I should continue to partake in these "sugar free" drinks during my fasting periods. I've been concerned that I have been losing lean body mass, and I have been looking for ways to try to preserve that mass while losing fat. Basic readings from a "body fat" analysis scale makes it appear that I am losing some lean body mass each week, but, again, how accurate are those readings? They do appear to be consistently lower each week, so it does create a cause for concern in my mind.
I do strength train, but it is some what limited by my physical condition in regards to my spine and wrists. I know that I am increasing physical strength and stamina, compared to a couple months ago I can do much more, but part of me wonders if some of that progress is related to the lower body fat; much of the exercises that I perform are calisthenics.
I ask anyone that is more knowledgeable on these subjects to please provide some insight and advice on this matter. I know that I'm not eating enough protein to meet my bodies requirements, but I am not sure how to fix that without moving away for the keto diet style.
Diet Calendar Entry for 08 July 2016:
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2592 kcal
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Fat: 193.34g | Prot: 166.09g | Carb: 48.08g.
Breakfast: Pictsweet 3 Pepper & Onion Blend, Kraft Natural Finely Shredded Sharp Cheddar Cheese, Jimmy Dean Premium Pork Regular Sausage, Spinach (Chopped or Leaf, Frozen), Egg. Lunch: A.1. Steak Sauces And Marinades A1 Steak Sauce, Wal-Mart Ribeye Steak Thin. Dinner: Dry Roasted Peanuts (with Salt), Great Value Whole Natural Almonds. Snacks/Other: Ozarka Bottled Spring Water (16.9 oz), Monster Beverage Zero Ultra. more...
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 Comments
Thank you for sharing this and I'd be very interested in the links to any research you find credible and interesting. I have used Stevia now for about 5-6 years. I use a variety that only has vegetable glycerin and water added. I use it sparingly, for instance in coffee in the morning, for the very occasional desert like strawberry rhubarb (no crust) and a very small amount in herbal tea. Since my eating is confined to 7-8 hours per day, I will simply not have any stevia sweetened drinks outside of that window and it should be a non-issue. During the 16 hours a day that I am fasting, my insulin will be dropping anyway. The bigger issue with sweeteners is that they keep your taste buds hungering for sweetness and that can lead to a battle. I have steadily tried to drop the # of drops of Stevia I use in the few things I use it on to enable my taste buds to discern the natural sweetness level in foods.
08 Jul 16 by member: mountain_mama
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Ok I was not going to offer any advice anymore. But you have just stomped into my end of the room. Do not, I repeat DO NOT use diet anything. If you must use a swetener, use Stevia. It has the lowest insulin response of all the sweeteners. If you are lifting and aiming for KETP then use Targeted Ketogenics. As for losing Lean body mass, it will happen. There is nothing you can do about that. If your main aim is to lose weight, I would focus on that first, And THEN add strength training when you are close to your goal. Ketogenics is muscle SPARING. But non conducive to muscle building. Targeted Keto is a LITTLE more forgiving for muscle building, but not much.
Im sort of an authority on the subject. But feel free to take it or leave it. Im crawling back into my hole now.
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That's the hard thing M&M. I am not sure what is and is not credible. I'll start keeping better track of the studies as I find them, but most of the time what I find is a rehash of a study and not the actual thing. I've only found one actual study a while back about the benefits of additional protein and the entire time it said it wasn't significant, but the numbers, at least in my mind, were significant enough to me. Need to find that again. Was trolling the web space and can't find it in my history. It is somewhere D:.
As for Knuckles, I've read that the Keto way can be lean mass sparing but that was not quite the point I was making or the question. What I am trying to figure out, or if someone knows, is if the sweet taste of foods does actually cause an insulin response, even with a low GI food, and if that can cause the body to use muscle mass for fuel when in a fasted state. I have made a lot of cuts in my diet to get to where I am, but I'd like to keep the occasional diet drink. I just don't want to drink it while I'm fasting only to find out it is costing me lean mass.
08 Jul 16 by member: D1srupta
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I will as Brad Pilon about Stevia and its effect on Intermittent Fasting (author of "Eat Stop Eat") He's a scientific research analyst. I will post his answer when I get it.
08 Jul 16 by member: mountain_mama
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D1srupta, I have a way for you to know which sweeteners to use. It requires a blood glucose monitor though. This goes for EVERYONE!!!! Artificial sweeteners contain NO SUGAR. This is important. so remember it. Find which ever sweetener you wish to test.
1: Test your blood glucose. Record the outcome. Add your sweetener of choice to a glass of plain warm water with the same amount you would use to flavor a drink.
2: 5 to 10 minutes after consuming the water/sweetener test your blood glucose again.
Then record the outcome again.
3: wait 1 hour from the previous test and test your blood glucose again.
If the sweetener has no insulin response your blood glucose will not go DOWN!
If there IS a response it will lower your blood sugar some. And then it should come back up over time.
The longer your blood glucose go's DOWN and the lower it go's the more of an insulin response your body has to that sweetener. That is the best way to know which sweetener wont cause a problem for fat burning.
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I'm going to toss in my experience too, I have used diet sodas every since diet coke came out because diabetes runs in our family. I removed all sugar from my diet years ago and only had it when it was included with the processed foods that I used to eat. You would think that when you cut out all sweetened drinks and replaced them with artificially sweetened drinks that you would see a weight loss, I never did, it made no difference. Over time I eliminated Equal, splenda and just stuck to Stevia sweetened items like my morning coffee and my iced tea. I cut out all carbonated drinks in 2010. I started LCHF in 2014 and I added in IF in 2015. I kept stalling out on my weight loss. I cut dairy, I cut protein, still stalled. I cut out the stevia.....zoom, the weight loss started back up. I added back the stevia...stalled again. I got interested in Dr. Fung in March of 2016 and he explained WHY it made me stall. I have to believe his explanation just based on my own experience.
08 Jul 16 by member: debrafrederick
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I have an occasional Diet Dr. Pepper, and sometimes use artificial sweetener in my unsweetened tea (usually at Golden Corral), definitely not something I would use on a daily basis. Stick with plain black coffee, unsweetened tea (no artificial sweeteners), and water.
08 Jul 16 by member: 1point21gigawatts
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I don't even use Stevia unless its in my 1 hour feed window. Usually I don't use sweetener at all now. don't like sweet food anymore. lol.
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Artificial sweeteners are simply awful for you! Please don't use them at all, ever. Stevia is a plant-based sweetener, but make sure you look to ensure it does not have added ingredients as a preservative.
08 Jul 16 by member: cmlynn
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Debra, which Dr. Fung video is that Stevia explanation in do you remember? I would love to watch it. If you have it could you post the link? Thanks in advance!
08 Jul 16 by member: mountain_mama
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I totally appreciate this post as I have stopped drinking my daily GoGirl sugar free energy drink. It truly was the only "vice" I partook of. I did it mostly because there is nothing healthy about it...just a bunch of chemicals. I also was very curious to see how my body might react to it. I truly feel lighter and was able to release some pounds and get to a weight that I just wasn't able to touch prior. I believe it could be partly to what you explained about the insulin response! And it is also my understanding that any diet/or artificially sweetened drink would break your fast. I never drank mine during my fasting period. I feel so much better without it now! It wasn't that hard to give it up...but I do miss it on occasion...just because water is the only thing I drink now. Gets a little boring. But seeing some abs show up and losing lbs is worth it! Thanks again for posting this. I will be very curious to also see more information about it!
08 Jul 16 by member: SupPaddlegirl
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I don't recall which one, it's where he is talking about kids because they had studies done in schools with one group drinking regular sugared sodas and one group drinking diet sodas. It was in the Etiology of Diabetes series....there are six of them.
08 Jul 16 by member: debrafrederick
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This is the next question I intended to ask, but didn't want anyone to say "There goes that newbie Delede, triggering another Diet War." Thanks so much sparing me. 😃 I have spent the past month trying to kick my sugar addiction, but I was wondering what effect it will have on me if I start to use artificial sweeteners.
08 Jul 16 by member: delede
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I don't know if the link will show up in the comments Mountain_mama, but it is The Aetiology of Obesity Part 2 of 6 on you tube https://youtu.be/dimP7IdM2Og I put the whole name in case the link is chopped after I hit enter
08 Jul 16 by member: debrafrederick
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The whole video is very educational but the part about artificial sweetener is at time marker 43:31
08 Jul 16 by member: debrafrederick
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I just listened to this youtube (I'm working so I didn't watch it) LINK: http://bit.ly/29sPEHB He discusses Stevia briefly in it. His basic counsel is if you're losing well don't worry about it, if you're not, you may want to look at it. He talks about a wide range of issues that can stop your weight loss and yet all we do is think "Too many calories." Well worth the time.
08 Jul 16 by member: mountain_mama
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I use Zevia soda sweetened with Erythritol and Stevia. It is one of the sugar alcohols, that caused the least issues and wont raise your insulin level.
On a side note, there are studies that show that every micro gram of sucralose that enters your body leaves it. However god knows if that moelcuel (which is a sugar molecule with a Chlorine replacing one of the OH (alcohol groups) does anything to other molecules while it is in your body. There are also anecdotal notes from folks that think it passes through your gut and messes up your micro biome. I am not a fan.
I love diet soda, but I try like hell to only drink Zevia or mineral water and only get a diet coke if I am traveling and desperate.
08 Jul 16 by member: yugguth
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I just found where I had seen more information, it was in his blog at Intensive Dietary Management, the blog is labeled The Atkins Decline – Hormonal Obesity Part XX it talks about the incretin effect that occurs when you taste something sweet.
08 Jul 16 by member: debrafrederick
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All those chemicals are poison! Once I accepted that, it's easier to make a clear delineation. Is it healthy or not? If not, don't let it pass your lips. Otherwise you're just getting sold a nasty deception by the big food Co.'s who don't care about your health; they just want your money and they're willing to get it by addicting you to poison.
Sorry if that sounds harsh, but I feel strongly about it. Save yourself! Be clear and strong!
08 Jul 16 by member: erikahollister
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