Intro- Low Carb Revolution Comes to West Virginia
Pt 1 Low Carb 101 (my patient handout)
Pt 2 No Sugar No Starch Diet with Dr Eric Westman (also a patient handout)
Pt 3 Simple Food Rules
Pt 4 Some additional resources …………… INTRO
Low Carb Revolution Comes to West Virginia Why were nearly 100 citizens including the wives of two NFL Hall of Famers gathered at Sam Michael’s Rec Center in October 2015? Over 150 showed up at meeting #2 in November where we shared a low carb dinner at the Clarion. My friend Melanie Miller was igniting the social media world and sharing her story and some simple food rules that can reverse “disease” and restore health and people were doing it. Melanie and I met at a community health meeting where several were talking about more exercise initiatives and even “Weight Watchers” as a means to fight obesity in a community. I challenged this by bringing up “what about the person who has a rod in their ankle, they and about 20% of the population have a disability where they cannot do adequate exercise. Do we just forget about them and let them get fat and diabetes?”. Across the table was Melanie who had a rod in her ankle and gained 100 pounds after this horrible event and was struggling to find her health again. The Revolution was ignited. Our mission to improve the health of West Virginia faces the stark reality that West Virginia leads the nation in obesity, physical inactivity, and their metabolic consequences. The is by far the most important health crisis affecting our current and future generations. Along with Arkansas and Mississippi, West Virginia has an obesity rate of over 35% by this years’ RWJF Trust for America’s Health report
[ http://stateofobesity.org/adult-obesity ] . Despite more public awareness and attempted interventions to reverse the trends we are still losing ground as a nation according to the latest CDC report. Folks this is not good news. The solution to this epidemic lies in understanding the biochemistry and physiology basic sciences of metabolic disease. This will require transformation of the way medical educators link the science of nutrition to the clinical practice of primary care and community medicine as well as policy to affect the 3 A’s- the affordability, acceptability, and accessibility of sugar. The method costs nothing and 1000s of people around the world have used this eating style for over 100 years to prevent and reverse obesity and diabetes. Even Hollywood actors use this method when they need to gain or lose weight for a role. The event was hosting by myself, Melanie, and former medical patient Terry Caswell; both whom had gotten their lives back and were now helping others. The demand was high to share more. We had nothing to sell: no products, no monthly plans, no pills, no surgery, no hour long gym sessions. Also no calories or points to count, no fitness trackers or apps; just eat adequate protein, fat to satiety and limit carbohydrate. Exercise is great for your health, but it is not for weight loss. [Need convincing. Watch this lecture. Rebranding Exercise: Why Exercise is the World’s Best Drug, Just Not a Weight Loss Drug ]
In the beginning of my medical career I promoted the idea that a high-carbohydrate diet/low fat was essential for athletic performance and for heart health and exercise was the key to weight control. I continued to promote a high carbohydrate diet until 2011 when I was the lead on a US Air Force project designing programs to help Airman pass the fitness test. I realized by looking at the data that the failures correlated with obesity, not physical activity levels. So I threw out everything I thought was true about nutrition and approached the topic without bias, just as I had done years before while challenging the dogma that feet needed highly supportive shoes with a heel to run and walk.
Prior to 2011 I was constantly eating and chasing carbs: big cereal bowl with skim milk for breakfast, more bread for lunch, an afternoon snack bar, dinner was spaghetti (a pound sometimes), even before bed and at 2 am I downed large bowls of cereal and skim milk. My weight was ok so I thought this was normal and patients should just do the same, exercise and burn the calories. “A calorie is a calorie”….right? Then I came across a 2002 New York Times article by Gary Taubes called “Maybe It’s All Been a Big Fat Lie” which led me down the rabbit hole. After 5 years I have researched by reading a basement full of books and over 1000 articles, as well as discussions with 100’s of patients coming through our hospital and stress test lab. This exposure introduced me to ideas that myself and other physicians had not been taught during medical training.
I have had the privilege of working with the leading sports science mind of our time Dr. Tim Noakes of South Africa. He acquired adult diabetes and rethought everything he though was true also, then changed his life and practice. Now South Africa is experiencing a “Banting” Revolution which is now invading the shores of the UK. West Virginia is next! [Banting was a famed British undertaker who lost tremendous weight by giving up starch] So how did we arrive to this place of ill health? Is diabetes and obesity new disease or maybe a mismatch of human design in an environment which it has never been exposed. Why are humans making conscious choice that impair our survival when no other animals do this?
Let’s look at it from two views. If are a Creationist you might reflect on Einstein’s famous quote “I want to know God’s thoughts, the rest are details”. (Why were we created to efficiently store carbohydrate energy?) If you believe we evolved then here is a thought from Theodosius Dobzhansky: “Nothing in biology makes sense except in the light of evolution” . (What is the survival benefit did energy storage and conservation?)
Together with Dr. Noakes and another colleague Dr. Daniel Lieberman of Harvard we lay out 7 simple facts which begin to explain the paradox. Are humans designed to be healthy or are we designed to survive in times of famine?
- Insulin resistance is the most common medical condition present in a majority of the world’s populations (over half the population in the US has diabetes or pre-Diabetes). This is probably a normal human state to be efficient at storing carbohydrate and likely served a purpose before sugars were available 24 hours a day.
- Those with insulin resistance who eat high carbohydrate diets develop persistently elevated blood insulin concentrations. Higher insulin levels promote more resistance. So it is a doom loop unless you reverse it. Why do people fail on Weight Watchers? Look up the Zero Point list. If you are insulin resistant and eat bananas and mango all day it is a disaster.
- Persistently elevated blood insulin concentrations (hyperinsulinemia) over many years are the direct cause of many of the chronic medical conditions that currently plague modern societies and correlate highly to feared conditions such as Alzheimer’s and many cancers.
- Obesity is a disorder of abnormal fat accumulation driven by hyperinsulinemia in those with insulin resistance eating more carbohydrate than their insulin-resistant bodies can handle. You gain weight because you are insulin resistant, which is present before the obesity and diabetes. You do not become insulin resistant because you are lazy and glutinous.
- Obesity cannot occur without an associated dysfunction of the brain appestat that determines when we are hungry and regulates how much we eat. Carbs are addictive and hit the happy centers of the brain. The body will also defend the obese state hormonally.
- Dysfunction of the appestat is caused by the addictive, highly processed, industrial diet that has become the global norm since the 1977 Dietary Guidelines that demonized real foods as being “unhealthy”, paving the way for the current global epidemics of obesity and type 2 diabetes. I believe that we would have a healthier nation if the government (and their agencies) did not tell us how to eat.
- The reversal of these conditions requires that we promote the consumption of real foods that do not cause hyperinsulinemia and appestat dysfunction. These are foods with healthy fats, proteins, and non-starchy veggies. If you eat carbs you burn carbs, if you eat fat you burn fat.
The future of West Virginia and maybe the world depends on whether or not we understand these 7 simple truths and stop giving dietary advice that in my opinion is the cause of ill health to the majority of our citizens. Yes the majority, an article in recent Journal of the American Medical Association estimate the prevalence of either diabetes or prediabetes to be above 50%, and this is likely an underestimate of people as these subjects have already failed to compensate for the stress of insulin resistance and a high sugar environment. There is also a pre- prediabetes. Ask yourself what is your trajectory. Are you heading for safe harbor or over the cliff? Two simple questions can answer this. Is your body composition changing and what is your Hemoglobin A1c (measure of average sugar). Both of these should be ideal, not merely under the bar when we consider it disease. I witness patients everyday needlessly suffer from lack of education on what is going on in their bodies and living each day with the dismal outlook that the lousy way they feel is the future. Poorly conceived dietary recommendations based on poorly conducted science has resulted in arguably the greatest tragedy in the history of medicine, and is now effecting national and global health. Despite advanced medicine the trajectory of our children may be to die sooner and sicker than our parents. There is undeniable basic science that healthy essential fats are needed for a healthy body but the food category of “fats” does not appear on the “My Plate” (http://www.choosemyplate.gov/ ). If a citizen with no nutritional background were to look at the plate the government is promoting and it does not even include fats he/she would take the assumption that fats are inherently bad and should be avoided at all costs. This is what many in our country do and their health suffers the consequences. Health care professionals and citizens do not understand the breadth of insulin resistance and even the highly promoted Mediterranean style diet might not be optimal for all, even if optimal for one who is not insulin resistant. So I conclude that the only thing we know about truth is that the truth changes. Do not get wrapped up in what Stephen Colbert coined as Truthiness. (the quality of seeming to be true according to one’s intuition, opinion,or perception without regard to logic, factual evidence, or the like) . Find your truth about what food does to your body. You too can join the Revolution at Melanie’s Weight Loss Journey on Facebook.
\ References at end of Pt 4
PART 1 Low Carb starters Guide to the becoming a Butter Burner and not a Bagel Burner
Dr Mark Cucuzzella ; Professor Family Medicine WVU School of Medicine; email@example.com
Caution- If you are on Blood Pressure and Diabetes Meds you likely will need to reduce these along the way
Complete Skinny on Obesity – essential 60 minutes and for medical provider and patient from Dr Robert Lustig. For the more advanced search Lustig’s “Sugar the Bitter Truth” with 7 million views.https://www.youtube.com/watch?v=moQZd1-BC0Y
-Green, Yellow, Red Light Food- Dr Tim Noakes Real Meal Revolution. For central obese or DM/pre DM this is an amazing resource, but not 8th grade reading level. Go to “resources” then “real lists” http://realmealrevolution.com/
-Reversing Type 2 diabetes starts with ignoring the guidelines Dr. Sarah Hallberg https://www.youtube.com/watch?v=da1vvigy5tQ
-Dr Phil Maffetone 2 week test. Are you carb intolerant? http://philmaffetone.com/2-week-test/
-lots of science as well as practical info http://www.sugarscience.org/
For Central Obesity, Diabetic/PreDiabetic- Fruits & Veggies are 4 food groups (Thanks Dr Debra Ravasia).
COMMON MISTAKE IS TOO LUMP SWEET FRUIT TOGETHER WITH LEAFY GREENS- THEY ARE VERY DIFFERENT
- Nonstarchy veggies: (such as broccoli, cauliflower, bell peppers, cucumbers, spinach, romaine lettuce, onions, mushrooms, okra, etc) Green Light on Noakes list
- Starchy veggies/fruits: example- potatoes, corn, cassava, rice, bananas, plantains
- Pitted Fruit: (example- apples, plums, peaches, nectarines) and Berries
- Legumes/Beans and nuts (caution many nuts are roasted and coated with sugars and toxic vegetable
During weight loss: only adequate levels of healthy fats, proteins, and non-starchy veggies Once at ideal body composition (“maintenance”) cautiously allow a serving of whole, non-processed, non juiced, raw fruit, 1-2 times per week, as “dessert” (to replace the previous use of sweets like flourless chocolate torts, and key lime pie, for example). You let legumes/nuts back in at this point as well, usually not more than 1-2 servings per week. The starchy veggies need to go away and stay away, as do the grains. Very few Not everyone can reintroduce fruit and legumes without putting weight back on, but a lot can. Depends on a number of factors including insulin resistance, activity levels, sleep, and genetics.
Dr Lustig’s Simple Plan UCSF Obesity Clinic…it works. Need to do it all. If you do the last 3 without the 1st you will not lose weight. Their data supports this. This approach focused for kids but applies to us too
- Get rid of ALL sugared liquids. Water only. coffee ok for adults (no sugar). NO DIET DRINKS- FOOLS YOUR BODY TO STILL CRAVE SUGAR
- Eat Carbs with fiber (pitted fruits/berries best, non-starchy veggies, small volume real whole grain). Your choice…fart or get fat. *IMPORTANT to know your level of carb intolerance
- Wait 20 min for seconds (your brain needs to get signal you are not still hungry). Magic satiety hormones are released from the end of the small intestine, but it takes the food 20 min to travel there.
- Buy screen time minute for minute with physical activity (tough for some but necessary). This does not need to be “exercise”….just move like our ancestors did. Do not sit all day. Sit less than 3 hours a day as the goal.
Recommended Books- Understand the science and follow proven plan. All of these authors are colleagues who have influenced me and changed my life as well as the lives of hundreds of 1000’s like you.
Fat Chance by Dr Robert Lustig (plus bonus Fat Chance Cookbook)- Understand the basic science by world’s leading metabolic and obesity researcher. Cook from the principles.
Case Against Sugar, Why We Get Fat and What to do About It, and Good Calories , Bad Calories by Gary Taubes- Gary changed the world with his bold 2003 NY Times article “Maybe it has all been a Big Fat Lie”
Big Book of Health and Fitness by Dr. Phil Maffetone- Phil is a friend and colleague who has helped the health of elite athletes to those dealing with severe chronic illness for 40 years. Trust me- he gets it.
New Atkins for a New You by Drs. Westman, Phinney; and Volek. Book written by the three leading clinicians and researchers in metabolism who had the guts to study what Dr Atkins was doing with 1000’s of patients and succeeding.
Always Hungry by Dr. David Ludwig of Harvard
Eat Fat Get Thin by Dr. Mark Hyman of Cleveland Clinic
Big Fat Surprise by my good friend Nina Teicholz
The Story of the Human Body: Evolution,Health, and Disease by Dr. Dan Lieberman
Real Meal Revolution by Tim Noakes
— A few words on “exercise”: Ounces are lost in the Gym but pounds are lost in the Kitchen. So move often for fun with pain free activity; however you do not need to exercise hard for hours a day. This is good news! Just get out of the chair and increase your movement. Work toward 10,000 steps a day. Get an app (or better yet a friend to walk with) if it motivates you. Movement and exercise is magic medicine and is treatment and prevention for almost anything that ails us. Need convincing. Watch this lecture. Rebranding Exercise: Why Exercise is the World’s Best Drug, Just Not a Weight Loss Drug https://www.youtube.com/watch?t=15&v=x7FK8noIc5I
Dr Westman’s new site. Join and watch concise 16 minute video https://www.adaptyourlife.com/
Nice Ebook By Dr. Mark Hyman, author of “The Blood Sugar Solution” http://drhyman.com/downloads/eatyourmedicine.pdf
Jimmy Moore Livin La Vida Low Carb Podcasts- over 1000 strong and one of leading health podcasts http://www.thelivinlowcarbshow.com/shownotes/
And if you need a little inspiration get Happy. Watch this video https://www.youtube.com/watch?v=5fCUL7bQuZU
No Sugar No Starch Diet by Dr Eric Westman
*Caution- If you are on Blood Pressure and Diabetes Meds you will need to reduce these along the way
A Low Carbohydrate, Ketogenic Diet Manual: No Sugar, No Starch Diet by Eric C Westman, MD, MHS (This is Eric’s plan – 20 g Total Carbs a day. It’s $5.38 at Amazon) http://www.amazon.com/Low-Carbohydrate-Ketogenic-Diet-Manual/dp/1482781255
This diet is found in the Appendix of the book Why We Get Fat and What To Do About It, by Gary Taubes (also available at Amazon) and is an example of a low carbohydrate diet. Gary got it from Dr. Eric Westman’s Lifestyle Medicine Clinic at Duke University Medical Center. It came originally from Dr. Robert Atkins’ diet plans. A much more complete plan can be found in Westman, et al, New Atkins for a New You. “No Sugar, No Starch” Diet: Getting Started This diet is focused on providing your body with the nutrition it needs, while eliminating foods that your body does not require, namely, nutritionally empty carbohydrates. For most effective weight loss, you will need to keep the total number of carbohydrate grams to fewer than 20 grams per day. Your diet is to be made up exclusively of foods and beverages from this handout. If the food is packaged, check the label and make sure that the carbohydrate count is 1 to 2 grams or less for meat and dairy products, 5 grams or less for vegetables. All food may be cooked in a microwave oven, baked, boiled, stir-fried, sautéed, roasted, fried (with no flour, breading, or cornmeal), or grilled.
WHEN YOU ARE HUNGRY, EAT YOUR CHOICE OF THE FOLLOWING FOODS: Meat: Beef (including hamburger and steak), pork, ham (unglazed), bacon, lamb, veal, or other meats. For processed meats (sausage, pepperoni, hot dogs), check the label carbohydrate count should be about 1 gram per serving (and be organic if able and nitrate free). Poultry: Chicken, turkey, duck, or other fowl. Fish and Shellfish: Any fish, including tuna, salmon, catfish, bass, trout, shrimp, scallops, crab, and lobster (no farmed seafood, there are too many toxins in them). Eggs: Whole eggs are permitted without restrictions. You do not have to avoid the fat that comes with the above foods. You do not have to limit quantities deliberately, but you should stop eating when you feel full.
FOODS THAT MUST BE EATEN EVERY DAY: Salad Greens: 2 cups a day. Includes arugula, bok choy, cabbage (all varieties), chard, chives, endive, greens (all varieties, including beet, collards, mustard, and turnip), kale, lettuce (all varieties), parsley, spinach, radicchio, radishes, scallions, and watercress. (If it is a leaf, you may eat it.) Vegetables: 1 cup (measured uncooked) a day. Includes artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans (string beans), jicama, leeks, mushrooms, okra, onions, pepper pumpkin, shallots, snow peas, sprouts (bean and alfalfa) sugar snap peas, summer squash, tomatoes, rhubarb, wax beans, zucchini. Bouillon: 2 cups daily—as needed for sodium replenishment. Clear broth (consommé) is strongly recommended, unless you are on a sodium-restricted diet for hypertension or heart failure.
FOODS ALLOWED IN LIMITED QUANTITIES: Cheese: up to 4 ounces a day. Includes hard, aged cheeses such as Swiss and Cheddar, as well as Brie, Camembert blue, mozzarella, Gruyere, cream cheese, goat cheeses. Avoid processed cheeses, such as Velveeta. Check the label; carbohydrate count should be less than 1 gram per serving. Cream: up to 4 tablespoonfuls a day. Includes heavy, light, or sour cream (not half and half). Mayonnaise: up to 4 tablespoons a day. Duke’s and Hellmann’s are low-carb. Check the labels of other brands. Olives (Black or Green): up to 6 a day. Avocado: up to 1/2 of a fruit a day. Lemon/Lime Juice: up to 4 teaspoonfuls a day. Soy Sauces: up to 4 tablespoons a day. Kikkoman is a low carb brand. Check the labels of other brands. Pickles, Dill or Sugar-Free: up to 2 a servings a day. Mt. Olive makes sugar-free pickles. Check the labels for carbohydrates and serving size. Snacks: Pork rinds/skins; pepperoni slices; ham, beef, turkey, and other meat roll-ups; deviled eggs.
THE PRIMARY RESTRICTION: CARBOHYDRATES On this diet, no sugars (simple carbohydrates) and no starches (complex carbohydrates) are eaten. The only carbohydrates encouraged are the nutritionally dense, fiber-rich vegetables listed. Sugars are simple carbohydrates. Avoid these kinds of foods: white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, and fruit. Starches are complex carbohydrates. Avoid these kinds of foods: grains (even “whole” grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and “starchy” vegetables such as slow-cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French fries, potato chips.
FATS AND OILS All fats and oils, even butter, are allowed. Olive oil and peanut oil are especially healthy oils and are encouraged in cooking. Avoid margarine and other hydrogenated oils that contain trans fats. For salad dressings, the ideal dressing is a homemade oil-and-vinegar dressing, with lemon juice and spices as needed. Blue-cheese, ranch, Caesar, and Italian are also acceptable if the label says 1 to 2 grams of carbohydrate per serving or less. Avoid “lite” dressings, because these commonly have more carbohydrate. Chopped eggs, bacon, and/or grated cheese may also be included in salads. Fats, in general, are important to include, because they taste good and make you feel full. You are therefore permitted the fat or skin that is served with the meat or poultry that you eat, as long as there is no breading on the skin. Do not attempt to follow a low-fat diet!
SWEETENERS AND DESSERTS If you feel the need to eat or drink something sweet, you should select the most sensible alternative sweetener(s) available. Available alternative sweeteners are: Splenda (sucralose), Nutra-sweet (aspartame), Truvia (stevia/erythritol blend), and Sweet ‘N Low (saccharin). Avoid food with sugar alcohols (such as sorbitol and maltitol) for now, because they occasionally cause stomach upset, although they may be permitted in limited quantities in the future. (Would recommend you stay away from all artificial sweeteners if able or use Stevia)
BEVERAGES Drink as much as you would like of the allowed beverages, do not force fluids beyond your capacity. The best beverage is water. Essence-flavored seltzers (zero carbs) and bottled spring and mineral waters are also good choices. Caffeinated beverages: Some patients find that their caffeine intake interferes with their weight loss and blood sugar control. With this in mind, you may have up to 3 cups of coffee (black, or with artificial sweetener and/or cream), tea (unsweetened or artificially sweetened), or caffeinated diet soda per day.
ALCOHOL At first, avoid alcohol consumption on this diet. At a later point in time, as weight loss and dietary patterns become well established, alcohol in moderate quantities, if low in carbohydrates, may be added back into the diet.
QUANTITIES Eat when you are hungry; stop when you are full. The diet works best on a “demand feeding” basis—that is, eat whenever you are hungry; try not to eat more than what will satisfy you. Learn to listen to your body. A low-carbohydrate diet has a natural appetite-reduction effect to ease you into the consumption of smaller and smaller quantities comfortably. Therefore, do not eat everything on your plate just because it’s there. On the other hand, don’t go hungry! You are not counting calories. Enjoy losing weight comfortably, without hunger or cravings. It is recommended that you start your day with a nutritious low-carbohydrate meal. Note that many medications and nutritional supplements need to be taken with food at each meal, or three times per day.
IMPORTANT TIPS AND REMINDERS The following items are NOT on the diet: sugar, bread, cereal, flour-containing items, fruits, juices, honey, whole or skimmed water, milk, yogurt, canned soups, dairy substitutes, ketchup, sweet condiments and relishes. Avoid these common mistakes: Beware of “fat-free” or “lite” diet products, and foods containing “hidden” sugars and starches (such as coleslaw or sugar-free cookies and cakes). Check the labels of liquid medications, cough syrups, cough drops, and or other over-the-counter medications that may contain sugar. Avoid products that are labeled “Great for Low-Carb Diets!” L
OW-CARB MENU PLANNING What does a low-carbohydrate menu look like? You can plan your daily menu by using the following as a guide: Breakfast Meat or other protein source (usually eggs) Fat source —This may already be in your protein; for example, bacon and eggs have fat in them. But if your protein source is “lean,” add some fat in the form of butter, cream (in coffee) or cheese. Low-carbohydrate vegetable (if desired)—This can be in omelet or a breakfast quiche. Lunch Meat or other protein source Fat source – If your protein is “lean,” add some fat, in the form of butter, salad dressing, cheese, cream, or avocado. 1 to 1 1⁄2 cups of salad greens or cooked greens 1⁄2 to 1 cup of vegetables Snack Low-carbohydrate snack that has protein and/or fat. Dinner Meat or other protein source Fat source—If your protein is “lean,” add some fat in the butter, salad dressing, cheese, cream, or avocado. 1 to 11⁄2 cups of salad greens or cooked greens 1⁄2 to 1 cup of vegetables A sample day may look like this: Breakfast Bacon or sausage Eggs Lunch Grilled chicken on top of salad greens and other vegetables, with bacon, chopped eggs, and salad dressing Snack Pepperoni slices and a cheese stick Dinner Burger patty or steak Green salad with other acceptable vegetables and salad dressing Green beans with butter
READING A LOW-CARB LABEL Start by checking the nutrition facts.
- Look at serving size, total carbohydrate, and fiber.
- Use total carbohydrate content only.
- You may subtract fiber from total carbohydrate to get the “effective or net carb count.” For example, if there are 7 grams of carbohydrate and 3 grams of fiber, the difference yields 4 grams of effective carbohydrates. That means the effective carbohydrate count is 4 grams per serving.
- No need to worry—at this point—about calories or fat.
- Effective carbohydrate count of vegetables should be 5 grams or less.
- Effective carbohydrate count of meat or condiments should be 1 gram or less.
- Also check the ingredient list. Avoid foods that have any form of sugar or starch listed in the first 5 ingredients.
Sugar by any other name is still sugar! All of these are forms of sugar: sucrose, dextrose, fructose, maltose, lactose, glucose, honey, agave syrup, high-fructose corn syrup, maple syrup, brown-rice syrup, molasses, evaporated cane juice, cane juice, fruit- juice concentrate, corn sweetener.
Facts About Low Carbohydrate, High Fat Diets
- Carbohydrate is not an essential nutrient
- Low carb diets lead to weight loss because abnormal hunger/appetite goes away
- Low carb diets are adequate protein diets
- Nutritional ketosis is a marker of burning fat
- For many people low carb diets are easy to follow
- LCKDs (Low Carb Ketogenic Diets) reduce cardiometabolic risk by addressing the metabolic syndrome
There are only 5 g of carbs in the entire human bloodstream Levels of Low Carbohydrate Diets Phase 1, Induction 20 grams of Net Carbs (total carbs minus fiber) per day Phase 2, Ongoing Weight Loss (OWL) Each week or several weeks, add 5 daily grams of Net Carbs, as long as weight loss continues Phase 3, Pre-Maintenance Every week or several weeks, add 10 daily grams of Net Carbs, as long as weight loss continues Phase 4, Lifetime Maintenance Continue to consume the number of grams of Net Carbs that enables weight maintenance and appetite control ………….
Additional Resources Watch the video By Dr. Westman https://www.youtube.com/watch?v=dSLf4bzAyOM
More presentations http://www.atkins-hcp.com/atkins-resources/presentations Atkins Carb Counter http://files.atkins.com/1501_CarbCounter_Online.pdf
Research- over 150 peer reviewed papers supporting the science and effectiveness of this lifestyle http://www.atkins-hcp.com/atkins-resources/research
Health and Nutrition Facts….The Unfortunate Truths:
- Populations that eat Standard American Diet (SAD) get Western diseases(obesity, heart disease, diabetes, and many cancers)
- Unfortunately we have yet to find a single nutrient as the culprit. Rather it is the entire way of eating – processed, added sugars/fats, refined grains, lots of everything but veggies
- Cultures eating wide variety of traditional diets do NOT get Western diseases.
- People who get off the Standard American Diet (SAD) improve their health
- Sugar intake from sugar-sweetened beverages alone approaches 15% of the daily caloric intake.
- Adolescent boys in the US consume an average of 350 calories of sweetened beverages per day.
- Sugar-sweetened beverages are marketed extensively to children and adolescents.
- As humans we have evolved to really like sugar. This helped us survive when we had rare times of plenty and many of famine. Think early farmers and hunter/gatherers.
- By the year 2030 almost half of the US population will be obese if we continue current trends.
- Unfortunately the government set a path based on NO DATA. See the facts here in Journal Open Heart
But Healthy Eating is Simple. Michael Pollan’s Food Rules: 1. Eat food 2. Don’t eat anything your great-grandmother wouldn’t recognize as food 3. Avoid food products containing ingredients that no ordinary human would keep in the pantry 4. Avoid food products that contain high-fructose corn syrup 5. Avoid food products that have some form of sugar (or sweetener listed among) the top three ingredients 6. Avoid food products that have more than 5 ingredients 7. Avoid food products containing ingredients that a third-grader cannot pronounce 8. Avoid food products that make health claims 9. Avoid food products with the word “lite” or the terms “low fat” or “nonfat” in their names 10. Avoid foods that are pretending to be something they are not (i.e. margarine, mock meats) 11. Avoid foods you see advertised on television 12. Shop the peripheries of the supermarket and stay out of the middle 13. Eat only foods that will eventually rot 14. Eat foods made from ingredients that you can picture in their raw state or growing in nature 15. Get out of the supermarket whenever you can 16. Buy your snacks at the farmers market 17. Eat only foods that have been cooked by humans 18. Don’t ingest foods made in places where everyone is required to wear a surgical cap 19. If it came from a plant, eat it; if it was made in a plant, don’t. 20. It’s not food if it arrived through the window of your car 21. It’s not food if it’s called by the same name in every language (Think Big Mac, Cheetos or Pringles) 22. Eat mostly plants, especially leaves 23. Treat meat as a flavoring or special occasion food (average American eats more than half pound a day) 24. Eating what stands on one leg [mushrooms and plant foods] is better than eating what stands on two legs [fowl], which is better than eating what stands on four legs [cows, pigs and other mammals]. 25. Eat your colors 26. Drink the spinach water- save for soups/sauces 27. Eat animals that have themselves eaten well 28. If you have space, buy a freezer 29. Eat like an omnivore 30. Eat well-grown food from healthy soil 31. Eat wild foods when you can 32. Don’t overlook the oily little fishes 33. Eat some foods that have been predigested by bacterial or fungi (i.e. yogurt, kimchi, sourdough) 34. Sweeten and salt your food yourself 35. Eat sweet foods as you find them in nature (i.e. eat fruit vs. juice). Humans one of few mammals who get calories from liquids after weaning. 36. Don’t eat breakfast cereals that change the color of the milk 37. The whiter the bread, the sooner you’ll be dead 38. Favor the kinds of oils and grains that have traditionally been stone-ground 39. Eat junk food as long as you cook it yourself. Enjoy treats as you are willing to prepare them. 40. Be the kind of person who takes supplements – then skip the supplements (healthy folks) 41. Eat more like the French. Or the Japanese. Or the Italians. Or the Greeks. 42. Regard nontraditional foods with skepticism 43. Have a glass of wine with dinner 44. Pay more, eat less 45. Eat less (think stop when you are not hungry vs stop when full) 46. Stop eating before you’re full (Japanese ha hachi bu– stop when 80% full) 47. Eat when you are hungry, not when you are bored 48. Consult your gut…..are you hungry enough to eat an apple? 49. Eat slowly 50. The banquet is in the first bite 51. Spend as much time enjoying the meal as it took to prepare it 52. Buy smaller plates and glasses 53. Serve a proper portion and don’t go back for seconds 54. Breakfast like a king, lunch like a prince, dinner like pauper 55. Eat meals (in US 1/5 of eating occurs in the car) 56. Limit your snacks to unprocessed plant foods 57. Don’t get your fuel from the same place your car does 58. Do all your eating at a table 59. Try not to eat alone 60. Treat treats as treats 61. Leave something on your plate 62. Plant a vegetable garden if you have space, a window box if you don’t 63. Cook 64. Break the rules once in a while!
Some Resources for Fun and Education:
Real Meal Revolution w Dr Tim Noakes . THE site for knowledge and recipes http://realmealrevolution.com/ – -Check out the “Food Lists” if you are Carbohydrate Intolerant (this if you if you have Diabetes Type 2, Pre- Diabetes, Central Obesity, or other aspects metabolic illness) My visit w Dr Noakes. i got the first US copy 🙂 http://naturalrunningcenter.
The C0mplete Skinny on Obesity- 60 minutes to a better understanding of Metabolism https://www.youtube.com/watch?v=moQZd1-BC0Y
Sugar Science http://www.sugarscience.org/ Diet Doctor …check it out http://www.dietdoctor.com/
Details on sugary drinks http://fewersugarydrinks.org/
Recipes for Health NY Times http://topics.nytimes.com/top/news/health/series/recipes_for_health/index.html
The ultimate source for what’s in foods (go here if you dare) http://www.calorieking.com/foods
Weight of the Nation on HBO- 4 hours of documentary free on line. http://theweightofthenation.hbo.com/
Dr. Dan Lieberman- http://www.nytimes.com/2012/06/06/opinion/evolutions-sweet-tooth.html
Precision Nutrition article on how to eat a variety of diets. Takes a page from Weston Price work in 1930s http://www.precisionnutrition.com/best-diet
Real Meal Revolution Dr Tim Noakes Fat Chance by Dr Robert Lustig (plus bonus Fat Chance Cookbook)
The Big Fat Surprise by Nina Teicholz
n Defense of Food and Food Rules and Cooked by Michael Pollan
Why We Get Fat and What to do About It and Good Calories , Bad Calories by Gary Taubs
Nutrition and Physical Degeneration (download free pdf) by Weston Price http://ppnf.org/ and http://www.westonaprice.org/ Long but good video here with downloadable ppt Nourishing Traditions Cookbook by Sally Fallon (based on Weston Price)
Ted Talk Videos
Peter Atilla MD http://www.ted.com/talks/peter_attia_what_if_we_re_wrong_about_diabetes.html View his sites http://nusi.org/ and http://eatingacademy.com/
More Video Toxic Sugar Australia http://www.youtube.com/watch?v=9wZwdPkjeMM
The Food Revolution Dr. Eehfeldt http://www.youtube.com/watch?v=FSeSTq-N4U4
The Men Who Made Us Fat 3 part series http://www.youtube.com/watch?v=E6nGlLUBkOQ
Seeds of Death http://www.youtube.com/watch?v=eUd9rRSLY4A
Truth about Food – Food Inc documentary http://www.youtube.com/watch?v=2Oq24hITFTY
Food Inc the Movie in Spanish http://www.youtube.com/watch?v=JzFaRjm55IA
Movies: Fed Up; Food Inc; Super Size Me; Sick, Fat, and Nearly Dead
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