The Truth about Carbs: How to Eat Just the Right Amount of Carbs to Slash Fat, Look Great Naked, & Live Lean Year-Round Paperback – November 26, 2014
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About the Author
Nate Miyaki is an author, athlete, and public speaker. He has been featured in The Huffington Post, Men’s Fitness, Men’s Health, Shape, Muscle & Fitness, and Livestrong.
He speaks for corporate wellness programs, at health and fitness seminars, and consults privately with clients, ranging from pro athletes to busy professionals and entrepreneurs. He maintains a fitness, philosophy, and motivational blog at: natemiyaki.com
He was born and raised in the San Francisco Bay Area and graduated from the University of California, Berkeley.
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As I was reading it, I started to get very excited, because it was a great summary of how carbs affect you and why low carb works for some people but not others. I started thinking of all the people that I thought could benefit from the book, because of how they approached their diets. It also is a fairly quick read, which makes it more likely that people will get through it.
Ultimately, it gives all the right information in a succinct manner. However, when I got to the end, it felt like it was cut off abruptly, and started talking about his next books. I would have preferred it contained all the necessary information, as his previous books have. That's the only reason I'm taking off one star. Other than that, still highly recommended, especially given the price.
I especially like the fact that he gives research articles to enhance and give credence to his ideas. I'm a habitual internet searcher and know it takes a lot of searching to find articles that tell me what I want to know. Miyaki has done a lot of work for me by ferreting out pertinent articles and studies many of which I never would have found on my own.
The heart of the book is a plan that allows the reader to asses his own body type and lifestyle and then start adjusting calorie intake, protein intake, fat intake and carbohydrate intake so that fat storage is reduced and fat burning is increased. Miyaki includes tips to make calorie cutting more tolerable such as eating most of your calories late in the day to make it easier to go to sleep. It's about serotonin. In short he tells you both what to do and why to do it and this includes information on how food affects neurotransmitters and hormones.
But, I may not be the best judge of how really good this book is. My recent reading background include several books such as WHEAT BELLY and GRAIN BRAIN so I already knew the scientific basis for carb cutting and maybe that made some, not all, of Miyaki's book a review for me rather than all new information. On the other hand, I had read KETO-ADAPTED and just finished about four weeks of getting keto-adapted by limiting carbohydrates to under 50 grams a day. From the carb cutting I could tell there was some loss of muscle size which I attributed to loss of muscle glycogen. I am thinking that adjusting my carbohydrate intake as Miyaki suggests may restore some glycogen. I think this book is definitely a worthwhile purchase for anyone aspiring to lose weight and/or improve their appearance naked as Miyaki claims.
However, and this is not a criticism, Miyaki doesn't cover several areas -- this is not, after all, an encyclopedia. Fasting or intermittent fasting is one of them. Then there is the fact that he does not mention is that some people are genetically non-responders when it comes to exercise. Michael Mosley points this out in his book FAST EXERCISE. That's right --- for some people exercise produces no training effect whatsoever, at least in VO2 max, and a geneticist can determine this just by examining their genes. Non-responders are a minority, but they do exist. On the other hand, some people such as Jim Ryun ( see the book THE SPORTS GENE) are highly trainable, Miyaki hints at this, but maybe not enough and for some he may raise their expectations too high. It would be interesting to conduct a study of the general population using Miyaki's recommendations to see the variation in responses.
Perhaps my major criticism is that while he says that calories matter, he does not say that long term calorie restriction, if done correctly, in all likelihood can prolong life and, more importantly, almost eliminate or at least greatly lessen some of the ravages of age such as arthritis. If you don't believe in global climate change you may not believe that either.
And, if you're in your 20's or 30's you may not have the long-term outlook to see beyond what Miyaki sees as an ideal lifestyle.
That said, I have several other diet books that my be of interest to the food and health conscious. Among them:
THE EVERY OTHER DAY DIET
THE FAST DIET
ANTI-CANCER: A NEW WAY OF LIFE
FOODS TO FIGHT CANCER
THE LONGEVITY DIET
THE CR WAY
CALORIE RESTRICTION, AGING AND LONGEVITY
THE ART AND SCIENCE OF LOW CARBOHYRATE LIVING
WHY WE GET FAT AND WHAT TO DO ABOUT IT
THE SPORTS GENE
Get smart, eat smart, and hope for the best.
The typical routine was to start three weeks out. It never failed me, but they were living Hell to get through. Depression, fatigued, decreased motivation to train -- these were simply fought with supplements and drugs.
After the competitions I would attempt to maintain my lean body, yet it was impossible. I would inevitably eat 7k-10k calorie days for two weeks straight. Oh, and all of the problems I had DURING the cut would surface here in the next twos weeks. I would be forced to face my demons.
Presently, I am excited to put the ideas I have learned from Miyaki's book into action. Specifically because I am a college student and low carb diets tend to lead to mental fog for me.
I would definitely recommend this book to anyone who have questions about carbohydrates and macronutrients in general!
Top international reviews
The author is a successful fitness professional who has won titles in natural body building. His advice is based on his own results and those he helps his clients achieve, backed up with scientific references.
The main argument is that there is no quick silver bullet, one-size-fits-all solution to achieving health goals, but different strategies based on an individuals starting point in terms of body-fat and activity levels.
He argues for a muscle-sparing protocol by ring-fencing a suitable protein intake, with the balance of remaining calories obtained from the correct ratio of carbohydrates and fats. Some experimentation, together with a calorie deficit in carbohydrates and fats determining the success of body-fat reduction and re-composition.
This book is a first volume in a series and intends to set out sustainable habits suited to individual circumstances. It is written in plain, clear and concise language.
Marcus Southgate, London, England.
Great information on how to make your nutrition work for you.
A focus on flexibility, sustainability & common sense is rare in the fitness industry.
Great price, easy read and a dash of humour to boot. No reason not to give it a go.
Can't recommend his work enough.
Looking forward to his next book.
As always, simplicity wins out.