And if you do hard or prolonged exercise (enough to make you sweat), one of those ‘grams’ needs to be consumed within the hour before you start. At or above 60 grams per day of carbs, this prescription becomes optional. However if you go out planning to exercise for 30 minutes, but find you have to stop after 15 because you feel lousy or light-headed, try it the next time with a cup of broth within an hour before exercising and see how things go.
7. Exercise is a wellness tool. It is not a weight loss tool. Most people feel better and function better if they get a modest amount of regular exercise. On average across the population, thin people get more exercise than heavy people. People who exercise regularly across a lifetime live longer. But the extrapolation of these observations – that if heavy people exercised a lot more they’d be thin and live longer – is not supported by science. Nonetheless, that is the message that many health care professionals and the media consistently communicate to heavy people. Here are some basic (but often ignored) facts. Fitness is primarily an inherited trait. Training can increase aerobic power at most by 10-20%, but (figuratively speaking) a different choice of parents would increase or decrease your fitness by as much as 50%[129]. It takes about 350 miles of running or 1000 miles of cycling to burn off 10 pounds of body fat (assuming that your appetite doesn’t increase or your metabolism slows down). Unfortunately, when heavy people exercise regularly, their resting metabolism slows – this is not a typo! – it SLOWS by 5 to 15% on average. Based on the results of 4 tightly controlled, inpatient human studies, instead of losing 10 pounds, the average person loses 7 pounds with this much exercise, and some people lose as little as 2 or 3[130-133]. These studies specifically demonstrated that this less-than-expected weight loss was attributable to the observed reduction in resting metabolic rate. Exercise done by heavy people causes a lot of collateral damage. Think ankles, knees, hips, and low backs. So here’s a radical idea (which of course is totally out of place in this book): let heavy people try carbohydrate restriction first, lose some weight (which most do without resorting to exercise), and then let them decide when to become more active once they are empowered, energized, and lighter of foot. Making heavy people exercise is punitive. Enabling heavy people to lose weight and then become more fit is smart.
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