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When following a "Food Combining" meal plan, you are not supposed to mix certain carbs and proteins together in one meal. Spaghetti Squash is perfect for those who are watching carbs, as it is higher in nutrients and lower in carbs and calories than pasta or potatoes. We've become accustomed to using leafy green vegetables as outstanding sources of antioxidants, but other vegetables like winter squash also provide antioxidant intake, in the form of carotenoids.
The main type of fat found in Extra Virgin Olive Oil is monounsaturated fatty acids (MUFAs).
In a non-stick skillet over medium high heat, and add the olive oil then the spaghetti squash evenly. Cook about 15 minutes or more, stirring only occasionally, to prevent squash from sticking and burning, yet you want the squash to become brown like hash browns. It’s important to note that complex public health challenges do not boil down to any one source of calories.
DisclaimerThis site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice or professional services.
There are several layers to this and, frankly, there are some things we can’t fully explain – I’ll always acknowledge this. Take a look again at the figure below, which shows you how many calories folks are consuming on each diet and, more importantly, where those calories come from. You’ll note that people on these diets, including the strictest low-fat high-carb diets, significantly reduce their total amount of carbohydrates (therefore reducing the amount of insulin they secrete). The reason, I believe, most of these diets have some efficacy – at least in the short-term – is that they all reduce sugar and highly refined carbohydrate intake, either explicitly or implicitly. Someone made a great point in response to my post on why fruits and vegetables are not actually necessary for good health. I know a lot of people who eat this way and, I’ve got to say, these folks do not eat a lot of sugar or a lot of highly refined carbohydrates. While I do plan to write an entire post on this topic of what one can and cannot conclude from an experiment, I do want to at least make the point here: The biggest single problem with nutrition “science” is that cause and effect are rarely linked correctly. I am, to be clear, not implying this is the case for this trial, but I want you to understand why it’s important to read papers fully. This trial, The Lifestyle Heart Trial, prospectively randomized a group of not-so-healthy patients into two treatment groups: the control group and the experimental group (or what we’d call the “treatment” or “intervention” group). First off, and perhaps most importantly from the standpoint of drawing conclusions, compliance was reported to be excellent and the differences between the groups were statistically significant on every metric, except total average caloric intake. Take a moment to look over the rest of the table (or just skip reading it since I’m going to keep talking about it anyway).
Though not shown in this table, the experimental group also reported less chest pain severity (though chest pain frequency and duration were not statistically different). Let’s take a leap of faith and hypothesize that the dietary intervention (rather than, say, the social support) had the greatest impact on the measured parameters in the subjects.  It’s certainly the most likely factor in my mind.  But what, exactly, can I conclude? People don’t like to be hungry, and if they are reducing their caloric intake by reducing fat intake, they seldom find themselves satiated. Semi-starvation reduces basal metabolic rate, so your body actually adjusts to the “new” norm and slows down its rate of mobilizing internal fat stores. I argue that reduction of fat intake has nothing to do with it and that the reduction of total calories has a transient effect. It’s *really* tough to study this stuff properly, especially compared to studying things blood pressure lowering pills, which are complex in their own right, but MUCH easier to control in a study. A nutrition department of a university accepts funds from a company that makes confectionery.
Do you think the Academy’s supporters want to hear that if you eliminate their products you will no longer need to rely on the products provided by the biggest supporters of the Diabetic Association?
Pretty much solely because of their report, Suzuki was forced to eventually withdraw the Samurai from production in the US although they later won the lawsuit that was filed as a result of the forged report by showing videos from the actual testing of the car conducted by CR. Ironically, the fact that CR had to admit it was faked somehow wasn’t plastered all over their magazines and the front pages of a bunch of newspapers. At that point, everything they publish became suspect and may as well line a birdcage somewhere. Peter, I have a coworker who has recently lost 80lbs over the course of a year on weight watchers. Looking forward to your next post, and of course people's comments for the current one!
I will discuss all of this in great detail, hopefully in the coming month, when I do a post on PUFA (polyunsaturated fatty acids). Anyway, it’s nice to discover someone who takes the Taubes viewpoint on things, and also takes the time to actually post online about it with some frequency, so thanks! Oh absolutely, I was mostly referring to the fact that most of the excess carbs we eat are converted to palmitic acid, which is a SFA. There was an (1) average protein, low fat group (65% CHO), (2) High protein, low fat group , (3) Average protein, high fat, and (4) high protein, high fat (35% CHO). Thanks very much, Bob, both for the kind comments and for sharing the other data with folks.
I find myself getting asked this question, or some variant of this question, with increasing frequency as I speak and write about the Alternative Hypothesis I find most compelling surrounding obesity and chronic disease.
So back to this question — If carbohydrate reduction is so effective for weight loss, why are so many people still overweight?  Beyond being asked this question, personally (and frequently), one can see the same logic in the academic literature (see comment by George Bray in Obesity Reviews) and in the press (see comment by Gina Kolata in the New York Times).
Gina Kolata: “Low-carbohydrate diets have been popularized periodically since the 19th century. Is this a valid criticism of carbohydrate restriction?  Perhaps, but to be sure let’s consider a few examples of this Principle.
Polio no longer exists in the United States, thanks to the development of two types of vaccines to immunize people against the poliovirus. Smallpox, a viral disease estimated to have taken between 300 and 500 million human lives in total, no longer exists thanks to two vaccines that eradicated the disease in 1979. Breast cancer still exists, and in 2011 claimed the lives of 40,000 women in the United States alone.
So far the Principle seems pretty compelling.  Of course, to be an all-singing-all-dancing-universal-truth, there cannot be any exceptions to this Principle.  Do any such exceptions exist? HIV, when progressed to AIDS, is responsible for nearly 2 million annual deaths worldwide (about 16,000 deaths per year in the United States), yet transmission of the HIV virus – the causative agent – is entirely preventable.  Furthermore, the current drug regimen for HIV can prevent nearly all patients with HIV from progressing to AIDS, thereby rendering HIV a chronic disease.
Polio, which has been eradicated in the Western world, is still prevalent in south Asia despite a clear method of prevention. Furthermore, the treatment for HIV using a treatment regimen called HAART (Highly Active Anti-Retroviral Therapy) has become highly efficacious at preventing HIV from even progressing to AIDS.   In other words, if one contracts HIV today, it’s quite likely to prevent HIV from progressing to AIDS. How can it be possible, you ask, that anyone can contract a disease that is so easily preventable?
One could (and I’m sure several have already done so) write an entire dissertation on this exact topic.  At the risk of oversimplifying, though, let me briefly explain why I believe a disease that has a preventable cause and effect can still exist. In the United States today, the group of people who contract HIV primarily because of what I call “poor information” is probably quite low. The barriers to prevention and treatment are likely multi-faceted and complex (and highly dependent on the disease). While I’ve only used HIV (and by extension, hepatitis C and hepatitis B) to illustrate this point, I hope I’ve given you some idea how someone can still “get” a disease, while living in the United States circa 2012, despite all of the good information and infrastructure to prevent it.
As you undoubtedly know, the problem is far worse outside of the United States.  In many parts for the world the people being afflicted with HIV lack even the correct information, let alone a shred of infrastructure to combat the problem. Unlike HIV which, at least in the United States, is appropriately understood, the study of nutrition and obesity is a relative debacle.  The formal recommendation of the USDA, AHA, AMA, ADA, and others actually tell us to eat the foods that make approximately two-thirds of us overweight. Try asking your doctor for help, and you’re likely told to eat less food, eat less fat, eat more grains, and exercise more, stupid. If you’re hungry in an airport or a mall (or virtually anywhere out of your own home), how easy is it to avoid sugars and simple carbohydrates? I don’t know how much of a role this feature will play when the former two features are one day corrected, but I’m sure fixing the former two will go a long way to reversing the epidemic we find ourselves living and dying in.
Should we be surprised that 67% of Americans are overweight and that nearly 10% have diabetes?
We are outright told to eat the foods that make us fat via all formal and informal recommendations. I would also like to see more emphasis, in time, on *maintenance.* As you are well aware, big loss weight maintainers make up a 1% club. I too am an RN, who struggled with the same issues of circadian disruption, elevated cortisol, metabolic disturbances just as you did.
A graduate student and I have done an extensive meta-analysis on the effects of shift work on cardiovascular health. For every 5 years that nurses perform rotating shift work, the risk of stroke goes up an additional 9%.
I wish there was a local support group or doctor who understands low carb lifestyle, but I am taking comfort from this blog.
So glad your friend was able to introduce you to the alternative hypothesis of fat accumulation. I just had a conversation with my brother about lc paleo etc; I think our whole family is going to go Low Carb btw!
And don’t forget that bloggers, and the crowd that follows them, get bored with the same-old, same-old. The amount of carb loading you can safely engage in seems to be proportionate to the amount of lean muscle you have, so a fat, soft weakling would be advised to use this as a finishing touch, not the cornerstone of a new diet.
I’d love to write it, but I would need to spend some time doing the research, including on myself.
Basically, I eat as much fat as possible in one meal (90%+), and see how long I’m sated for. I don’t intend to fast on many of my open water sailing trips but find that when on the ocean, water is the only sustenance I need now that I am ketoadapted. A common belief among people is that carbohydrates are “necessary” for physical exertion and any form of athletic activity. To test this hypothesis I did a VO2 max test before and after my final dietary intervention – ketosis. During this test, a number of other physiologic parameters are measured: heart rate, power output, and lactic acid levels in the blood (hence, the blood stained towel in the picture below hanging over the handlebars from the constant finger sticks to get blood). So how did my performance change over the final 12 weeks of my nutritional experiment, when I was in a state of ketosis?  The table below summarizes my findings, but let me add a bit of commentary. Prior to ketosis – At this level of energy output, I required 95% of my energy to come from glycogen, and was only able to get 5% of my energy from fat. Post ketosis – At this same level of energy output, I was now only 22% dependent on glycogen, and therefore able to get nearly 80% of my energy from fat. The real question is how can you get the best of both worlds?  That is, is there a way to reap the benefits of keto-adaptation of on the aerobic side, without any of the anaerobic cap costs?
In short, I believe the answer is yes, and I look forward to writing about this in great detail in the near future. 2014 Progress PicLindsey Pennington - Sunday, June 01, 2014I'm living low carb and loving it! Shaun Hadsall commented on 14-Dec-2012 01:00 PM Great website you have here but I was curious about if you knew of any forums that cover the same topics discussed in this article? I'd really love to be a part of online community where I can get opinions from other experienced individuals that share the same interest.
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Cheap Nba Jerseys commented on 13-Jun-2012 07:57 PM Spurs 21 Tim Duncan Stitched White NBA Jersey As we age, we never know where unwanted hair will show up. September 2009 – I eliminated most sources of sugar in my diet (for a definition of “sugar” click here) six days per week. January 2011 – I reduced starch intake to one serving per day, but continued to eat fruits and vegetables in an unrestricted manner. May 2011 – Reduced carbohydrate intake to less than 50 grams per day and reduced protein intake to approximately 120 grams per day, entering a state of nutritional ketosis. Another way to see the implications of these changes on my actual intake is shown in the figure below. The most externally obvious change that occurred as I ratcheted down my carbohydrate intake was a decrease in body fat.
The other (profoundly simple) “test” I used to track my weight loss was my waist measurement.
Between February 2010 and July 2010 I had a bad bout of swine flu, which left me in pretty rough shape for a while. Pay more attention to fat mass, separately, than overall body weight, and do the same with lean mass.
Most people, especially physically active people, probably experience some seasonal variation in body fat, especially at low levels. These are healthy dietary fats, that your diet should emphasize along with polyunsaturated fats (PUFAs) and Omega-3's, instead of saturated fats & trans fats. If you feel that you have a medical problem, you should seek the advice of your Physician or health care Practitioner.
That said, many of the successes (at least weight-wise, though hopefully by now you realize there is much more to health than just body composition) of popular diets can be explained by a few simple observations. You can argue that those who are overweight probably consume an even greater amount of carbohydrates.
Even the Ornish diet, which is the most restrictive diet with respect to fat and most liberal with respect to carbohydrates, still reduces carbohydrate intake by about 40% from what people were likely eating pre-diet.
No one on the Ornish Diet or Jenny Craig Diet is eating candy bars and potato chips, at least not if they are adhering to it. The point was, essentially, that telling people to eat 5-6 servings per day of fruits and vegetables can hopefully drive a beneficial substitution effect.
I have no intention of engaging in a battle with proponents of plant-based eating or no-saturated-fat diets. Stated another way, it’s one thing to observe an outcome, but it’s quite another to conclude the actual cause of that outcome. In other words, for every intended difference between the groups a difference existed, except that on average they ate the same number of calories (though obviously from very different sources), which was not intended to be different as both groups were permitted to eat ad libitum – meaning as much as they wanted. Ornish’s study?  I think the reduction in sugar and simple carbohydrates played the largest single role in the improvements experienced by the experimental group, but I can’t prove it from this study any more than one can prove a low-fat vegetarian diet is the “best” diet.  We can only conclude that it’s better than eating Twinkies and potato chips which, admittedly, is a good thing to know.
And, the majority of the benefit folks receive comes from the reduction of sugars and highly refined carbohydrates.
Case in point…they recently reported that olive oil is not good for you because it does not contain omega 6. 3, has a good point about some plans (including WW) having the advantage of group support, which I think is a very major confounder.
It is wonderful to watch these people glow once they have found some sort of solution to their weight problem.
One of my favorite things to say to people who are scared of saturated fat is that even on an entirely plant based diet, (ala Ornish Diet), if they are restricting their caloric intake, their bodies will be running on the saturated (animal) fat that they have stored on themselves.
For example the degree of unsaturated fatty acids in our membrane bilayer probably plays a role in our insulin sensitivity, just as one example.
Bray is generally regarded as one of the most erudite authorities on obesity in the United States, while Ms.
Furthermore, for those who have contracted the disease, how can so many go without treatments that would easily render their condition a chronic one – a condition that will not lead directly to their death — rather than a condition that will lead to their death?
We are surrounded by food infrastructure that makes our “default” eating patterns in line with those (flawed) recommendations. Of all losers, perhaps 3-5% keep it off for 3 years or morem most regaining a at least a 3rd back by year one, and all back by a couple of years or less, with more added on. We found increases in myocardial infarction, stroke and coronary events which were fairly consistent across studies. I decided to take drastic steps & I started walking 20,000 steps per day (6-8 mile hiking, up major hills in any weather) logging my calories meticulously and the scale finally started to slowly go backwards. I started your 3 Week Diet system exactly 21 days ago, and today when I stepped on the scales.
Many bloggers that I formerly enjoyed following have decided that it is wrong to demonize carbs and are promoting the idea of adding them back into the diet. This too is not new as it is basically a cyclical ketogenic diet that has been around in the bodybuilding community for some time.
The second time I just ate until sated, and didn’t feel like eating again for 28 hours.
When you transitioned into VLC you were not low enough to get into ketosis and not high enough to fully satisfy glucose needs. I certainly clung to that belief for the majority of my life, especially as someone focused on endurance sports.
There is no shortage of places to read about this test, but I’ve included a figure, below, showing you what it looks like, and what it measures. Let me start with the one folks are probably least familiar with – the respiratory quotient.
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Often wanting to propel the particular package, Jim was not ever delighted by business benchmarks. As a result, I probably lost more lean mass than I would have liked, or expected to, even transiently. My body fat probably fluctuations between 7 and 10% over the course of year now, often a function of activity type (more than activity level).
Each cup of this squash contains approximately 10 grams of carbohydrates, and 2.2 grams of fiber. These "Good" fats help lower your risk of heart disease, lower your total cholesterol and LDL or "Bad" cholesterol, and help normalize blood clotting.
But for the purpose of simplicity, let’s assume even the folks who go on these diets are consuming the national average of approximately 450 grams of carbohydrate per day (in compliance with governmental recommendations, as a percent of overall intake). If you tell someone who eats Twinkies, potato chips, and candy bars all day to eat more fruit (and they do), you’ve almost guaranteed an improvement in their health if they eat bananas and apples instead of the aforementioned junk food. I’m reasonably confident that the proponents of these diets are good people who really want to help others and have nothing but the best intentions.
Ornish was the principle investigator on a trial published in the journal The Lancet in 1990.
In other words, there were not enough subjects in the study to determine a difference in these “hard” outcomes, so we can’t make a conclusion about such events, only the changes in “soft” outcomes. Good science, bad interpretationGravity and insulin: the dynamic duoIf low carb eating is so effective, why are people still overweight? His clinical interests are nutrition, lipidology, endocrinology, and a few other cool things. Eg, the criticism of the Ornish Lifestyle Heart Trial is excellent (and I LOVED the kitten-stroking quip), and really could and should have stood alone. After short diologue with her on the particulars of her daily intake I quickly realized her consumption of carbohydrate was significantly reduced and eliminated almost all fructose. Kolata is one of the leading reporters on the topic – so we’re not just talking about “anyone” asking such questions.


And for those of us who decide to go against the grain and overcome these two enormous hurdles, we are almost assuredly not supported. Kolata’s commitment to fighting obesity, diabetes, and their associated chronic diseases, I reject their reasoning for why reducing carbohydrates is not one of the most effective treatments. And I’ll be waiting in the wings in hope that you might address some of these issues which are real saboteurs for healthy weight loss maintenance and life! The mechanism is likely as you suggested – circadian rhythm disruption, which drives cortisol over-exposure, which then drives overeating of carbohydrate-rich, convenient foods. I realized that I can eat protein, fat & low carb veggies to my fill, but I rarely eat over 1100 calories per day.
Since it is hard to find good information from doctors, governmental agencies and the like and as you mentioned, support from friends and family tends to be non-existent, I get a lot of my information and support online.
I have been trying to play it safe and hit a carb intake range of between 60 – 80 grams per day.
However, at least theoretically, it seemed possible that I should be able to get by utilizing far more fat than glycogen for aerobic activity, if I could only figure out how. Parenthetically, this test is only slightly more pleasant than a root canal without anesthetic (I’ve had this done once), as you are forced to exert yourself to the point of complete failure.
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My goal was to reduce my waist to 32 inches and I calculated I would need to lose 20 pounds of fat, without losing any muscle mass, to do this. Lean mass took a big hit initially (although I believe in my case, the prolonged illness didn’t help), but then recovered. Consuming fiber-containing foods offers numerous health benefits as the fiber forms a gel in your digestive tract that helps remove cholesterol from the body, as well as helps regulate blood sugar and keeps you feeling full longer.
Research also shows that it aids insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes. I appreciate you pointing this out to me, as I have corrected it several times in the past, yet the problem keeps coming back for some strange reason. Popularity, of course, was determined by a number of factors, including compliance with current government recommendations (sorry Atkins), number of people who have tried the diet, and reported success on the diets.
That doesn’t mean bananas and apples are “good for you” – it just means they are less “bad for you.” Here’s the kicker, though.
But that doesn’t mean we can or should overlook the errors being made in drawing their conclusions. I’m not discounting soft outcomes, only pointing out the distinction for folks not familiar with them. They never factor in that the chicken was breaded or that when someone ate steak or fish they had a large amount of bread of potatoes along with it. Even without the genetic predispostion, I think that the effects of chronic stress and the physiological dysregulation that shift work effects needs to be addressed more and in more detail.
If I cut back on food amounts too much, I’ll lose more weight, but will feel horrible, have no energy, etc. Thus people get metabolic syndrome, type 2 diabetes, hypertension and acute and chronic vascular diseases.
I called to make an appointment with a lap-band surgeon when I ran into a friend (with a PhD.
Typically, it’s either done with you running on a treadmill or riding your bike on a stationary trainer, as I’m doing below.
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Back when I was in high school we relied on a combination of calipers (in the hands of an experienced user) and something called hydrostatic testing, where you are weighed in and out of water to calculate your percentage of body fat.
It’s actually an easy problem if you can remember how to integrate the volume of an oval “cylinder” and you know the density of fat.
Hence, in September 2009, I weighed 195 pounds, of which 156 was lean, 39 was fat, and my body fat (the number below) was 20%.
The sugars and starch found in spaghetti squash also benefit your health, by providing a source of energy.
For people who don’t want to read the study completely, or who may not have much experience reading clinical papers, I want to devote some time to digging into this paper.
The end conclusion is the whole thing must be bad and therefore needs to be reduced or outright expunged from the diet. I recall hearing Gary talking about his discussion with a participant from the Biggest loser on Larry King and the rapant weight gain after the show. In my maintenance years, I have only returned to shiftwork or being on 24 hour call twice, and those were the only timse when I had a significant regain of 16lbs over two years, despite continuing workouts and little change in eating. And it is essential on the weight loss road to establish a very workable plan that is *enjoyable for life* in the realm of exercise as well.
Years ago I even maintained a too-low weight, and had zero energy every single day, until I finally let up a little, and accepted a somewhat higher weight. From this, a computer calculates VO2, the minute volume of oxygen – that is, the actual volume of oxygen your body is processing. Doing in the “wrong” way can result in equal loss of fat and lean mass (or, worse yet, disproportionate loss of lean mass). It’s hard to tell if this change was statistically significant by inspection, so you glance at the p-value which tells you it was not. That is one big difference I’ve noticed between studies cited by writers who want to condemn the entire diet consumed by Americans vs those who look at it with a more in depth eye and realize that certain components are the problem not the whole diet across the board. For the vast majority, thinking that it is going to work to set up a weight goal that requires 60-90min or more of intense exercise per day, is a recipe for disaster and injury, with inevitable weight gain while that foot or leg or back heals.
Payday Loan companies have proliferated through intimidation and misinformation for too long. Why did the people in the China Study who ate more plants do better than those who ate more animals (assuming they did)? Well, for starters, reading abstracts, hearing CNN headlines, or reading about studies in the NY Times doesn’t actually give you enough information to really understand if the results are applicable to you.
With so little support for low-carbing available anyway, it’s discouraging to lose these formerly good sources. As a general rule, every 1,000 mL of oxygen processed requires about 5 calories of energy expenditure.
Without any loss of lean tissue, I had reduced fat mass to 13 pounds and body fat to under 8%. Parenthetically, if you actually want the answer to this question, beyond my peripheral address, below, please read Denise Minger’s categorically brilliant analysis of the study. Beyond this reason, and let me be uncharacteristically blunt, just because a study is published in a medical journal it does not imply that is worth the paper it is printed on. Do you have any thoughts as to why so many people are changing their mind about the proper human diet? If carbs are the problem, how can so many people find good results through eating more of them? Steve Rosenberg, once told me that a great number of published studies are never again cited (I forget the exact number, but it was staggering, over 50%). Translation: whatever they published was of such little value that no one ever made reference to it again. The thing is, it is possible to eliminate wheat and still eat way too many carbs (can we say ice cream?).
That a simple letter to your City Council or your Attorney General could help to shut them down? I’m now happily in ketosis, and the best part is, I know the WHY of weight loss now, how totally liberating and hope giving. Or even get some of your money refunded?-THE “EPP” EXTENDED PAYMENT PLAN – Available at nearly 70% of the nation’s Payday Loan stores, but yet you are never told about the EPP “Right now your Payday Loan store is offering a three-month, interest-free payment plan for anyone who has a current loan! Whether it’s Advance America, Check Into Cash, Quik Cash, Check N Go or some other Payday Cash Advance company, just tell them you are tired of paying interest and would like your FREE EPP.
As well as – “Small Claims”, “BBB FTC Complaints”, “Arbitration Agreements”, Community Forums more!



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