People on simple low-carb diets tend to be less concerned about the other macro nutrients (protein and fats) and eat them in any proportion they want.
The LCHF diet takes this idea one step forward by significantly increasing the fat percentage in one’s diet, which is supposed to force the body to use fat as energy. I’ve sold a few loaves of my paleo bread to people on this diet recently and it started me thinking about the difference between the paleo diet and the LCHF diet. For example, artificial sweeteners are generally discouraged in the paleo diet because of potential health risks. And related to the point above is that the motivation for monitoring fat, carb and protein percentages is to get one’s body into a state of ketosis.
The last point is written about quite extensively in Jeff Volek and Stephen Phinney’s book, which states that high carbohydrate diet locks a person into a dependence on carbohydrate as the dominant fuel for exercise. If you are in Singapore and want to join the low-carb high-fat (some are paleo eaters!) community, there is a forum at Hardwarezone here.
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It is vitally important that people know that growth hormone has been shown to raise blood pressure and serum glucose, increase insulin levels, and promote or worsen the tendency for diabetes.
All the e-mail spam promoting amino acids that supposedly increase natural secretion of growth hormone is nothing more than a scam.
Hormone-replacement therapy is one of the few areas of medicine where research on men lags behind that on women. Many studies have shown that higher testosterone levels, promoted by a diet rich in animal products, are strongly linked with both breast and prostate cancer. Aging does not guarantee that a particular man’s testosterone will decline to a level that affects how he feels. Testosterone replacement may be warranted in the very small subset of men with markedly decreased testosterone levels and symptoms or signs suggesting hypogonadism, and these individuals may experience an increase in the quality of their lives.
However, after the weight-maintenance phase of the study, which lasted another 24 weeks, differences between the two groups in weight loss and fat mass remained, but were no longer statistically significant.
The approach Maki's team tested -- a reduced-glycemic-load (RGL) diet -- required people to restrict their carbohydrate intake and eat more low glycemic index (GI) foods, meaning foods that produce a relatively small, gradual increase in blood sugar levels.
Atkins recommends that you eat primarily high-fat, high-protein, fiberless animal foods and attempt to eliminate carbohydrates from your diet.
Hundreds of scientific studies have documented the link between animal products and various cancers.
Atkins devotees adopt a dietary pattern completely opposite of what is recommended by the leading research scientists studying the link between diet and cancer.2 Specifically, fruit exclusion alone is a significant cancer marker.
In 2001, NBC’s Dateline sent a perfectly healthy investigator to an anti-aging medicine clinic in Las Vegas where she posed as a patient. Five factors determine your health and your rate of biological aging, and none of them are medical specialties.
Not a day goes by without my e-mail inbox being flooded with spam, including countless advertisements for supplements (amino acids) that supposedly can raise your growth hormone levels. Although the search for the fountain of youth is not new, the rapidly-growing sales of all types of substances with exaggerated and misrepresented claims are creating a new, multi-billion-dollar industry. These physicians prescribe nutritional supplements and hormones in an attempt to enhance the health, youthfulness, and vitality of a gullible public that is ever on the lookout for magic formulas that will enable them to buy back their health.
DiseaseProof is intended to promote, engage and support people in discussions about nutritional excellence, but, it is often flooded by people with dissention from other school of thought about what constitutes an ideal diet. The most typical rebuttal to my recommendation to eat a diet that gets the vast majority of its calories from high-nutrient plant material is that we need lots of meat and lots of saturated fat. These groups and their supporters would have us believe that a diet with 80 to 90 percent (or more) of calories from animal products is health supporting.
The American diet contains about 40 percent of calories from animal products and as I have explained in the past, with so much calories coming from animal products (and processed foods) the diet people eat is dangerously low in phytonutrients found in unrefined plant products. I teach and promote a diet of natural foods, which considers the micronutrient per calorie density of a diet to assure it is naturally rich in an assortment of antioxidants and phytochemicals. I insist that American’s eat too many animal products because as animal products hold a larger and larger share of calories of your daily allotment, there is insufficient room to intake our requirement of foods that are antioxidant and phytochemicals rich. While the Atkin’s diet and the Weston Price dietary patterns get higher amounts of calories from animal products compared to the American norm of 40 percent, I claim we need less animal products in our diet, not more. It is an interesting phenomenon to me to view these individuals searching to find small pearls of dissent in the scientific literature to support their views as they ignore thousands of well-performed studies, I wonder why they are so attached to their diets or views that they can’t accept the preponderance of evidence and modify their stance. He and many of the people that believe his point of view keep bringing up the nutrient values of wild chickens and wild eggs of yesteryear compared to those factory farm produced. So if someone wants to point me to numerous interventional studies that document the effectiveness of a diet rich in saturated fat and animal products to promote heart disease-reversal and enhance lifespan, I would be grateful to review them and modify my advice. When comparing the long lived Okinowans to the general population of Japan the animal product intake is lower (and it is mostly fish), the vegetable intake is higher and the salt intake is lower and of course their diet is not as high in white rice. But when trying to interpret the results of a claim made about one study it would be wise to place it in the context of multiple other studies testing the same and other variables. Legumes: the most important dietary predictor of survival in older people of different ethnicities. Mediterranean diet and age with respect to overall survival in institutionalized, nonsmoking elderly people.
4.High saturated fat intake not only increases risk of cancer but is strongly associated with shorter lifespan in people already diagnosed with cancer.
Giving John Robbins a large margin of error here, it still looks like the super long-lived human societies ate much higher amounts of natural plant material.
I tried to make it clear in Eat To Live, I have no strong health view against the consumption of clean animal products in small amounts in a good diet. The idea proposed by Chris Masterjohn and others from the Weston Price Foundation is that we need to eat dairy fat and cannot get satisfactory levels of Vitamin K with a diet heavy in green vegetables could not be further from the truth.
But always keep in mind, as these points are debated, free radicals are produced whenever you digest and metabolize food.
So when talking about the optimal diet, the first thing that comes to mind is the realization that the most proven technique and method of life extension is caloric restriction and we have to meet our nutritional needs, but not overeat on fat, carbohydrate and protein. Over the past couple of years it seems like rawfood diets have exploded into the mainstream.
Contrary to what many raw-food web sites claim, the enzymes contained in the plants we eat do not catalyze chemical reactions that occur in humans. Raw foodists do not cook or heat food above 116 degrees and eat only a plant-based diet (fruits, vegetables, nuts, seeds, sprouts, sea vegetables). Oils that originate from vegetable, nut, and seed sources provide the essential fatty acids that are critical for our nerve and brain functions. All of this causes the formation of free radicals, which undermine the health benefits of consuming essential fatty acids. Sure, olive oil and almond oil are improvements over animal fats and margarine, but they still are a contributor to our overweight modern world. As an alternative to oil, you can make great tasting salad dressings from raw nuts and seeds, such as walnuts, pecans, cashews, sunflower seeds, sesame seeds, pistachios and avocados. Overweight women on the Atkins plan lost more weight over a year than those on the low-carb Zone diet.
Stanford University researcher Christopher Gardner, the lead author, said the study shows that Atkins may be more healthful than critics contend.
But the study isn't a fair comparison because by the end, few women were following any of the diets very strictly, critics argue, although those in the Atkins group came the closest.
While low-carb weight loss success stories like mine are interesting and important in communicating the message that the Atkins diet really works for people, the real difference in our culture will come when more and more research like this one today is brought to the attention of family doctors and those who work directly with overweight and obese patients.
If that happens (and I believe it will at some point), then it could very well bring about the much-needed paradigm shift within the world of diet, health, and nutrition that has been needlessly dominated by what has been proven in another JAMA study last year to be the high-carb, low-fat lie for far too long. And here, check out how Eat to Live’s nutrient content seriously overshadows that of the Atkins diet. Okay, so I think I’ve wasted enough of your time proving a point that research already has. Researchers found that women who ate two or more low-fat dairy products a day were nearly twice as likely to have trouble conceiving because of lack of ovulation than women who ate less than one serving of such foods a week. Conversely, women who ate at least one fatty dairy food a day were 27 percent less likely to have this problem. Even the researchers say women should not make too much of these results, which are based on reports of what women said they ate over many years - not a rigorous, scientific experiment where specific dietary factors could be studied in isolation.
A lot of people eat dairy because they believe it’s essential for getting adequate calcium.
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They have been popular in recent years and even my rice-loving mum would tell my brother not to eat so much rice if he wants to get rid of his tummy fats. So they may cut out the rice and bread from their meals and eat lean white chicken breast, for example. So instead of eating lean white chicken breast meat, the dieter eats the fattiest part of the chicken, while keeping carbs low at the same time. But the LCHF diet is more relaxed about this because of the psychological necessity to get some sweetness into meals (fruits are not allowed because of the sugar).
When you exclude grains and sweets from your diet, you tend to eat a lot less carbs than the average person.
I always believe that everyone is different and the only way to find out what works for you and what you thrive on is to experiment on yourself and monitor your well being. It can stimulate growth in children, but children treated with growth hormone are more likely to develop diabetes and heart disease at younger ages. The most effective way to maintain excellent health is to work to maintain your fitness and good health. Higher insulin and glucose are well-established to speed aging and accelerate heart disease. The claims that their products can build muscle, reduce body fat, improve sex life, enhance sleep quality, improve vision, restore hair growth and color, and turn back your biological clock are false.
They are selling amino acids (arginine) that they falsely claim will raise growth hormone levels. Doctors prescribed estrogen for women for twenty years, until about three years ago when comprehensive data was compiled that showed it increased the risk of heart attacks, strokes, embolisms, and breast cancer. More than 1.75 million prescriptions for testosterone products were written in 2002, a 170 percent increase in three years.
Men who maintain the body weight they had in their twenties and eat healthfully may have very little falloff.
Food and Drug Administration has approved testosterone therapy for men who suffer from hypogonadism, a condition in which the body makes very little testosterone, it has not passed it for other uses. But even they must be informed that the long-term safety of testosterone supplementation remains uncertain. Low GI foods generally are rich in fiber, consist of more complex carbohydrates, and include vegetables, beans and whole grains. Atkins's menus average 60-75 percent of calories from fat and contain no whole grains and nor fruit. Though it would be wrong to say that animal foods are the sole cause of cancer it is now clear that increased consumption of animal products combined with the decreased consumption of fresh produce has the most powerful effect on increasing one's risk for various kinds of cancer.
After undergoing $1,500 worth of tests, the investigator was told she needed hormones and a 40 pill-per day supplement program that cost $1,500 per month. The promise of restored youth is enormously attractive to the ever-expanding ranks of flabby, middle-aged Americans. The sad truth is that these treatments are risky and experimental in nature, and evidence suggests that taking these hormones to reclaim lost youthfulness will increase cancer rates and shorten lifespan. Of course the majority of meat and cheese eating Americans are looking to embrace messages that support their food preference and addictions and, as the intense popularity of the Atkin’s diet showed, will buy into the even the most fraudulent and unsupported claims. It could take years to see the ill effects but a sudden stroke, heart attack or cancer diagnosis is too big a price to pay for a misinterpretation of nutritional science. I recommend that animal products be held to less than ten percent of total calories for a diet to offer dramatic protection against heart disease, strokes and cancer.
This interprets into a diet with an emphasis on green vegetables, beans, fruits, nuts and strongly restricts or admonishes against the consumption of processed foods which include sweeteners, white flour, salt and oils. Therefore I consider a bagel similar to a piece of chicken in that they are both relatively low in micronutrients in relation to their caloric load. Since I am putting a figure of 10 percent of calories as a suggested upper limit, the voices on this blog speaking on behalf of the Weston Price camp and sometimes from the Atkin’s high protein camp chime in occasionally against this advice. I heartily agree that wild animal foods from a pristine environment would not have all the ill effects of those available to the masses in the modern world. I did write a few books, Eat To Live and Disease-Proof Your Child, which contain over 2000 different references supporting my advice.
The most important beneficial aspect of the Okinowan’s diet is that it is lower in calories. The conclusions of an important longitudinal study shows that a higher legume intake is the most protective dietary predictor of survival amongst the elderly, regardless of their ethnicity in multiple cohorts or populations studied. As people pass this age absorption and assimilation of protein decreases related to overall level of health and well being and albumin may gradually lower, especially in the sickly or with the premature signs of aging, increasing the need for a diet with a better quality or percentage of protein if this occurs. I already published numerous enough articles disputing the high saturated fat intake does not cause heart disease argument.
The overwhelming similarity of these groups were the high consumption of unrefined plant materials that were nutrient rich including fruits, nuts and vegetables.
The emphasis of the book was not to demonize animal products, but to claim that we had to wipe a good proportion of them off our plate, along with processed food and oil, to leave room for the large percentage of high-nutrient plant material that is necessary to adequately reverse the diseases of nutritional extravagance seen in America.
Studies have already found that the absorption and use of Vitamin K from greens is very high. The number of calories you consume affects your level of free radical production and all longer lived societies eat less food than Americans. Americans eat too much of all three sources of calories and we have to eat less protein, less fat and less carbohydrates; but those calories we do eat should be as nutrient rich as possible.
Many vitamins are water-soluble, and a significant percent can be lost with cooking, especially overcooking.
The plant enzymes merely are broken down into simpler molecules by our own powerful digestive juices.
Fuhrman doesn’t advocate a strict raw diet, he does insist that eating lots of raw vegetables is a good idea.
To exclude all steamed vegetables and vegetable soups from your diet narrows the nutrient diversity of your diet and has a tendency to reduce the percentage of calories from vegetables, in favor of nuts and fruit, which are lower in nutrients per calorie. Rawfood advocates mistakenly conclude that since eating processed and cooked carbohydrates is harmful for us, all cooked foods are harmful.
The typical vegetable oils that can be found at supermarkets have undergone chemical and heat processing that destroy the quality of the oil — bleaching, cooking, defoaming, distillation, extraction, refining, and the addition of preservatives.
To ensure that you are receiving all of the possible benefits from your oil, buy organic, cold-pressed, minimally processed oils at your local health food store. Overweight Americans consume and average of three tablespoons of oil in their daily diet, adding and extra 360 calories to their food each day. Isles and isles of packaged food proclaiming their ability to keep you slim, but, are they all they’re cracked up to be? The only requirement is that we as consumers exercise control over how many forkfuls we put in our mouths.
In the case of some food items - it may be better to leave the fork in the drawer and bypass the foods altogether.
Quite frankly I get tired of talking about the Atkins diet, but, like all fads people can’t get enough of it.
No doubt they’re flaunting their junk science and kissing the feet of the new low-carb diet expert of the month. School lunch trays across America sport that familiar mini-carton of milk and college students basically survive on a diet of grilled cheese and breakfast cereal. Porridge, Weetabix and unflavoured shredded wheat are good choices, as is plain buttered toast with marmite or a meat or cream cheese spread. The advantages of this range from weight loss to blood sugar stabilisation to improving sports performance.
People who exercise, stay fit, and maintain a lean body mass are less likely to see a dramatic reduction in growth hormone as they age. Taking growth hormone for its slight muscle building properties seems foolish, at best, since raising your glucose level is very likely to shorten your life, not lengthen it.
Intravenous arginine, not oral arginine, can raise growth hormone slightly—for less than an hour, but even this rise is insignificant. For older men, studies indicate that higher levels of testosterone fuel the growth of prostate tumors, which is why chemical castration is one means of treating the disease in the advanced stages.
When a person eats a healthful plant-centered diet, their hormonal levels (this is true of both testosterone and estrogen) will be lower, not higher, throughout life. Their concern is that, unless there is a profound testosterone deficiency, the disadvantages may outweigh the advantages. Fuhrman high-fat low-carb diets like the Atkins fad come with an increased risk of cancer, funny how you never hear about this.
Analyses of the proposed menus show animal products make up more than 90 percent of the calories in the diet.
Only nutritional excellence and avoidance of harmful substances can retard the aging process. So I decided to make another post on this subject and not let all their comments go unchallenged.
These people hold dearly the message that a diet that gets the majority of their caloric intake from animal products including red meat, butter and whole milk is lifespan and health promoting. I base my advice on a rigorous review for more than 25 years of the world’s scientific literature as well as my own experience treating patients for the last 15 years with nutritional excellence and watching not only heart disease, high blood pressure and diabetes melt away but also having my patients make complete recoveries from migraines, autoimmune diseases, allergies and asthma. Not only do I want health-seekers to reduce animal food consumption but I also recognize that the type or animal product matters (fish and white meat is better than cheese, luncheon meat or barbequed burgers). If one’s diet is rich in chicken, pasta and olive oil, it will be low in vegetable, beans, seeds, fruits and nuts. Masterjohn, who seems so reasonable, to at least agree that in today’s society the majority of calories should come from unrefined plant foods and the amount of animal products recommended should not be unlimited. In the last 25 years I have made it my business to read all the nutritional journals and almost all the relevant scientific papers. So the Okinowan’s have in the past eaten somewhat healthier than other areas of Japan and most other areas of the world. The study found legumes were associated with long-lived people in various food cultures such as the Japanese (soy, tofu, natto, miso), the Swedes (brown beans, peas), and the Mediterranean people (lentils, chickpeas, white beans).
Heart disease is ubiquitous in the modern world at all common ranges of saturated fat intake because most of the modern world today eats a diet very low in protective foods; vegetables, beans, seeds, nuts and fruit. These were not societies living mostly on white potatoes or grains such as wheat and rice, and all of them only consumed animal products in limited amounts.
Clearly I make the point that consuming a large amount of high nutrient vegetation is what will enable protection from disease, not only the exclusion of animal products.
Inhabitants of Okinawa and the neighboring islands of Amami consume a diet that is 20 percent lower in calories than those in the rest of Japan.
Similarly, many plant enzymes function as phytochemical nutrients in our body and can be useful to maximize health. Even when the food is consumed raw, plant enzymes do not aid in their own digestion inside the human body. But the question we are looking at is this—Are there advantages to eating a diet of all raw foods and excluding all cooked foods? The important thing is for people to have fresh fruits and vegetables in their diet every day.
Additionally, many of these oils are exposed to light and air and are even potentially filled with pesticides. Be sure that you consume oil within three months; to prevent it from becoming rancid, store your oil in the refrigerator in dark glass containers. Sure, certain oils might have some nutritional elements to them, but, in this weight-conscious culture of ours, are they really a good idea?
You need to reach a thinner, ideal weight to achieve maximum protection against heart disease and to reverse heart disease. And to make matters worse, yesterday it was reported that Atkins beat out other diets like the Zone and the Ornish diet.
For example, there is a strong association between diary lactose and ischemic heart disease.1 There is also a clear association between high-growth-promoting foods such as dairy products and cancer. But in the paleo world, canola, which is a genetically engineered hybrid derived from rapeseed, will not be found in our cupboards because it is highly processed. Giving growth hormone to adults who are overweight and in poor physical condition has not been shown to significantly increase exercise capacity or reduce body weight. The problem is that prostate cancer begins many years before it can be detected by blood tests or examination. This is their consistent message and other members of their group has often used this to obscure research, quoting their own writers in footnotes to attack the mass of evidence accepted by most nutritional scientists to bolster their apparent agenda that places no limit on the amount on animal products in a healthy diet. My patients and other people who have been following my advice have not only made dramatic recoveries from advanced heart disease and other severe life-threatening diseases, but also seen them live fit and healthy into their elder years.
I also modify diets, including recommendations to increase or decrease animal products depending on individual needs, digestive impairment, medical condition or age, but still, I recommend much lower level than Americans presently consume. So we need to eat less of those foods that make up the American plate and eat more foods naturally rich in protective phytochemicals.
It may be true that those better quality animal products would not be as harmful and more of them may be safe to eat in a diet than the 10 percent of calories limit, I impose. I have also posted additional supportive studies here to counter some of the ridiculous claims made by Barry Groves of the Weston Price Foundation and other people who are angry with me for my contradictory advice.
Care should be taken to eat sufficient high protein plant foods such as sunflower seeds, beans and greens, not to have a rice, sweets, oil or bread centered diet. I have never seen a person following my nutritional recommendations develop coronary artery disease and the heart disease they do have melts away. Here is a chart from John Robbin’s book and I strongly recommend his book, it is well researched and well written and does not merely promote a vegan agenda. It is not true that eating raw food demands less enzyme production by your body, and dietary enzymes inactivated by cooking have an insignificant effect on your health and your body’s enzymes. Oils, even if they are monounsaturated, should not be health food because they are low in nutrients and contain 120 calories per tablespoon, promoting weight gain.
Use oil, even olive oil sparingly or not at all; certainly, do not have more than one teaspoon per day. The diet also has to be high in fat (around 70% of calorie intake) rather than high in protein because excess protein can be converted into glucose, which will kick you out of ketosis. Fortunately, because they don’t raise growth hormone levels, they are unlikely to be as dangerous as if they actually did.
Doctors are doing to men what they did to women for so long—prescribing treatment without sufficient data to reach a firm conclusion on all of the potential benefits and risks. So, taking testosterone can change an indolent (hidden and slow-growing) cancer into a more aggressive one.
Additionally, since the body is accustomed to lower than average levels for all those years, the hormonal receptors are increased in number, so the effects of the age-related decline in hormones are hardly noticed. Doctors are prescribing testosterone for men who are experiencing a normal age-related decline in testosterone in an attempt to enhance their virility and strength. Masterjohn to consider our diseased population and the foods they consume and agree that it seems downright irresponsible to not advise a significant limitation on animal product consumption. I take such comments seriously as it is important to me that people are not hurt by listening to dangerous nutritional advice that may allow or promote even a few unnecessary deaths. And when looking at any population eating a diet high in fish we must consider the source of that wild fish, the amount of pollutants such as mercury and the quality of the fish available today to the American consumer, which may be very different.
Individuals have varying needs and animal products or protein supplements may have to be increased in the diet somewhat if blood tests illustrate abnormally low levels. By the way, I highly respect John Robbins as a man with integrity, intelligence, honesty and kindness. For 5 days each, volunteers consumed a helping of broccoli or fortified oil along with a base diet. However, after they are ingested, the enzymes contained in plants do not function as enhancements or replacements for human digestive enzymes. We already have a vast body of knowledge compiled from all types of studies to show that in today’s world with the quality of animal products available, people develop life threatening diseases when they eat too much animal products and not enough fruits and vegetables, beans, nuts and seeds. I would not feel this way if in their support of the virtues of consuming animal products these individuals put a recommended upper limit on their consumption and tried to support a minor role of these foods in an otherwise nutrient rich diet, but this is not the case. The plant enzymes get digested by our own digestive juices along with the rest of the food and are absorbed and utilized as nutrients. For a long time I thought eating plenty of grilled chicken, olive oil, and pasta was a good idea.
Pitting Atkins against these diets is like comparing a bucket of rotten eggs to pile of garbage, they both stink. Pasta, potatoes and rice are great with anything as long as you are careful about the sugar content of the sauces.
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