A few weeks ago, the New York Times published an article that highlighted a study that compared the effects of a low carbohydrate and low fat diet on weight loss and cardiovascular disease risk.  The results of this study drew significant media attention, and once again drew attention to the “what-should-i-be-eating-for-optimal-health” debate, which, if you’ve been following dietary trends over the past 20 years, has flip-flopped multiple times.
So while it may appear that the low-fat group experienced significant health benefits beyond the low-carb group, let’s take a closer look at the study to determine how to interpret these results properly. Subjects in the low-fat group were instructed to eat more carbohydrates, although we know from previous studies that all carbohydrates are not created equal.  Carbohydrates from grains, breads, cereals, pasta and artificial sweeteners promote more inflammation than do carbohydrates from fruits, vegetables and legumes (1–4).
Many studies have shown that high GI carbohydrates such as glucose and fructose-sweetened beverages can significantly impair these metabolic markers, whereas low GI carbohydrates from fruits, vegetables, legumes and grains have antiinflammatory effects (1,5–8). This study is not the only study comparing low-fat and low-carb diets.  There have been hundreds of previous studies comparing low-fat and low-carb diets, this study is just the recipient of significant media coverage. While some previous studies have come to similar conclusions as the current study, others have shown no difference between low-carb and low-fat diets on weight loss (9–11).  More importantly, though, these studies are purely academic and do not faithfully represent conditions of free-living humans in the real world. This study demonstrates that focusing solely on the effect of fat and carbohydrate in isolation does not provide relevant information about what most people care about most: long-term and sustainable weight loss. My recommendation is simple: forget about this debate and instead focus on eating a diet containing whole, unprocessed plants. Significantly increasing your consumption of fruits and vegetables helps you achieve and maintain a healthy weight, and promotes significant health benefits beyond what can be described in a controlled research setting.
And remember, before making changes to your own diet it is important to thoroughly investigate the pros and cons of limiting either fat or carbohydrate intake.  There are benefits to restricting both carbohydrate and fat intake, and when making decisions about your own personal diet, be sure to read extensively and see the help of a nutrition expert in order to make educated decisions for your long-term health. Diagnosed with type 1 diabetes at the age of 22, I have spent over a decade learning the fundamentals of nutrition at the doctorate level. That's why I've spent over 10 years developing a rock solid system that can minimize blood glucose variability and insulin resistance. If you find a video that you think belongs here, please post it here or at the reddit discussion! Specialty Health – SUGAR – Could be the primary cause of insulin resistance and why people get fat! Gary Taubes, author of Why We Get Fat: And What to Do About it (2011) and Good Calories, Bad Calories (2007).
Gary held a similar lecture at Wallnut Creek Library, and in the last section he answers some very interesting question about cancer research.
The problem is that nowadays fructose is available any time and everywhere, and it is unopposed by fibre which could mitigate it’s effect. The abstract states that atherosclerosis is actually trying to protect the lining of the blood vessel from toxic waste generated by the degeneration of vulnerable lipids. The European Cardiovascular Disease Statistics 2005 shows an inverse correlation with fat consumption and the rate of heart disease.
Robb Wolf has a background as a biochemist and is the author of the book The Paleo Solution – The Original Human Diet. Garry: There is a lot of data that sugar is probably the fundamental cause of insulin resistence.
Thomas: The only reason we study lipids is because we are on the mission to take out the number one disease that is killing Americans, and that is atherosclerosis which is simply a buildup of cholesterol in your artery wall, not a buildup of sugar.
Garry: The problem is that cholesterol is easy to measure, lipoproteins are difficult to measure. Garry: It is probably better than the real thing with the sugar, but it is quite possible that as the brain gets involved you have these Pavlovian responses. GuestHector4 years 3 months agoJust wanted to leave a message and say these videos are awesome. Reducing fat in your diet? Benefit of replacing saturated fat with vegetable oils was overestimated!
To learn more about putting your diabetes in remission, call 952 835 2132 and talk to a Registered Dietitian about your specific situation. Knowledge of appropriate foods and beverages needed for weight loss and diet of patients in an obesity clinic Kaufer-Horwitz, M., et al. If someone you love is trying to lose weight, you want to support their efforts to get healthy. Oh Halloween – what a fun time: Parties and costumes and trick-or-treaters and brightly colored sweets everywhere! A recent study reported in the Journal of the American Medical Association found that weight loss results from low carb and low fat diets were similar after one year. National physical activity experts report that workers today are burning an average of 120 to 140 fewer calories a day than workers in the 1960s.
Your body can absorb the nutrients in the food more readily, since it is broken down better. A British study shows taking a short, brisk walk can reduce the amount of snacking you do at work.
February is Heart Health Month, which makes it a great time for individuals to evaluate their lifestyle and how it may be contributing to or harming their heart’s wellbeing.
We Minnesotans are used to the snow and cold of winter, but this season has seemed especially brutal, hasn't it? The below-zero windchills and heavy snow make it feel easier to stay indoors and eat at our desk than to go out or go home for lunch.
Dieting can be frustrating when the scale is not showing a decrease in pounds or the weight is not staying off.
Here's another great OPTIFAST success story!In her late twenties, Elizabeth began taking a new medication which caused her to rapidly gain weight. Researchers have found that people who are overweight have an increased risk of loss in brain volume, which could translate to decreased mental function later in life. If you need a little extra help keeping track of your daily food intake and planning meals, we have some technology suggestions that can help!
The habit of snacking appears to be more common now than several decades ago, and it could be affecting people's waistlines.
A study found that if you are over the age of 35, drinking two cups of water before every meal is an effective weight management tool.
You may have heard in the news recently that the American Medical Association designated obesity as a disease. Patients and friends have been telling me about using these "milks" for their morning shakes.
Are you noshing at lunch in front of your computer?  It is interesting to note that, people who eat lunch at in front of a computer are likely to eat more within 30 minutes vs. Join us this Saturday to discuss the different strategies about what to do in those tough scenarios like eating out whether you are on full fast or modified fast.
Healthy fat increases your HDL (good) cholesterol, which helps remove plaque from your artery walls.
Eating more fat keeps you fuller, longer: the key to reducing your daily calories without feeling deprived. Low carb dieters require varying levels of fat, protein and carbs to meet different weight loss goals. It’s high lauric acid content boosts your metabolism, and helps support healthy thyroid functioning. Coconut Oil increases absorption of calcium and magnesium, helps remineralize teeth and improves overall gum health. The natural, saturated fat in butter helps your body absorb the healthy nutrients in vegetables.

Olive oil is full of antioxidants and vitamin E, adding protection against certain cancers and signs of aging.
Loaded with vitamin A and potassium, cream cheese is one the most flexible high fat low carb foods. Use it to thicken sauces, as a spread and as a main ingredient in Atkins approved desserts. A few tablespoons of sour cream gives your fat ratio a boost, helping you get into ketosis quickly. Adding coconut to your high fat low carb foods boosts HDL (good) cholesterol, and decreases your risk of cardiovascular disease.
Try unsweetened shredded coconut raw, add coconut oil, flavor (vanilla, lemon, cocoa, etc.) or use in low carb recipes.
Avocados have high amounts of fiber, are sodium and cholesterol free, contain omega 3 fatty acids, and are rich in vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B 6, vitamin B 12 and folate)— as well as potassium.
Sprinkle avocados with herbal seasoning and combine with cooked egg yolk for delicious deviled eggs.
Spread cream cheese between two slices of cheddar cheese for an instant high fat low carb snack. Place thick, Canadian bacon slices in a muffin tin, fill with cream cheese, egg, bacon, spices and veggies, then bake. Organic Raw Cacao Nibs are “nature’s chocolate chips” boast a strong, raw dark chocolate flavor.
Snack on these sweet dark chocolate nibs or use them in recipes instead of sugary milk chocolate chips. Viva Labs Cacao Powder is made from Criollo cacao beans – the highest quality cacao without bitterness. Viva Labs Cacao Powder is unprocessed, retaining important nutrients like magnesium, calcium, iron, fiber and protein. Antioxidants in cacao provide cellular defense against the effects of free radicals, improving the look of skin and promoting cellular repair and rejuvenation.
Eggs provide the perfect ratio of protein to fat, and have more essential vitamins and minerals per calorie than almost any other food. Eggs are one of the best sources of choline, a substance your body requires to break down fat for energy. Almost half of the fat in beef is a monounsaturated fat called oleic acid— the same heart healthy fat that’s found in olive oil. The saturated fat in beef actually decreases your heart disease risk— either by lowering LDL (bad) cholesterol, or by reducing your ratio of total cholesterol to HDL (good) cholesterol.
Packable snack: Sliced, high fat meats are easy to roll around low carb veggies or cream cheese chicken salad. If possible, choose locally farmed grass-fed beef for higher amounts of iron, zinc and B vitamins. Cook burgers in butter, add cheese and avocado, and spread some sour cream on top for a juicy, high fat low carb meal.
Tommy photographs and describes daily high fat low carb meals and menus, complete with fat, protein and carb counts on his blog, Eat Low Carb High Fat.
Interactive digital and audio keto meal plans slide you into fat-burning mode, without needing to go strict low carb! What we do know from previous studies is that long-term sustainable weight loss is achieved by balancing energy in vs. Studies show that saturated fat is actually safe and healthy, too much carbohydrates can make you fat and sick. Mary Vernon, MD, is one of the world’s foremost experts on treating obesity and diabetes with low carbohydrate nutrition. Thompson, President and CEO of Memorial Sloan-Kettering Cancer Center, discusses new ways to think about cancer and how cancer arises in human beings. We now have good evidence that if you overeat with fat, you don’t increase your cancer risk at all. Diamond shows how he lost weight and reduced his triglycerides by eating red meat, eggs and butter. He is a scientific journalist who has collected and analyzed a huge amount of studies to find out what actually makes people healthy or sick. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, explores the damage caused by sugary foods. There is a reddit discussion about the video, where user moozilla has extracted the slides.
The key to preventing heart disease according to the new paradigm is preventing the molecular degeneration in the first place.
In his famous study, Ancel Keys selected 6 out of 22 countries and ignored the 16 other countries because they did not fall in line with his desired graph.
It is funny, although it is cholesterol that destroys your artery and causes plaque, the million dollar question is how did that cholesterol get in the artery wall? So what was easy and what we could measure came what we believed as opposed to letting the science drive this. It is quite possible that you have a Pavlovian response that includes secretion of insulin or a change in the sensitivity of several organs on insulin levels that affects how you are holding on and metabolizing fat and that continued craving for sweets. If you like videos, this blog rounds up all the LCHF positive documentries out there that you can watch at your leisure. The holiday season is no exception and is actually a great opportunity to show them how much you care.
It is easy to make poor food choices when faced with all those sugar-covered treats — especially at Halloween parties. Also, the food is exposed for a longer period of time to enzymes in your mouth that help break down fat, improving digestion. The Framingham Cohort Study looked at the health of 5,036 people living in the United States.
If you are planning a vacation, do you map out the route or program it into your GPS before you get in the car? Croix Orthopaedics, every 15 pounds of excess weight puts 100 pounds more pressure on the body's joints.
Be mindful, though, that eating your lunch at your desk can have negative consequences for your diet.When we eat at our desks, we are often distracted by email, phone calls and other interruptions.
They claim this forces the body to use its fat reserves for fuel instead of the carbohydrates quickly available from a pre-workout meal or snack. Focus instead on getting a much more manageable 30 minutes of exercise, five times per week. The problem is that we consume most of our protein at dinner time when we should be eating the most protein during breakfast to start off our day. The study included a control group, a group of subjects who ate three high-protein meals each day, and a third group who ate high-protein meals six times a day.
We have all been in that situation where we have been invited out to go celebrate a birthday party, anniversary, you name it. Saturated fat is traditionally forbidden in most diets, but it actually helps a low carb diet.

But pushing fat levels even higher while cutting carbs makes a big difference in the amount of fat you’ll burn. Coconut oil gives food a nice “buttery” (not coconut) flavor, and is one of the healthiest choices for cooking and baking.
MCT converts into energy faster than other oils, ignites your body’s metabolic rate and helps maintain healthy levels of cholesterol.
Add to salads, smoothies or your latest Bulletproof coffee fasting plan for immediate, all-day energy.
Without fat, your body can’t absorb carotenoids (powerful antioxidants) or the fat-soluble vitamins A, D, E and K. Your personal paleo code: the 3-step plan to lose weight, reverse disease, and stay fit and healthy for life. Mechanisms of disease: the role of intestinal barrier function in the pathogenesis of gastrointestinal autoimmune diseases.
Tight Junctions, Intestinal Permeability, and Autoimmunity Celiac Disease and Type 1 Diabetes Paradigms. Low to moderate sugar-sweetened beverage consumption impairs glucose and lipid metabolism and promotes inflammation in healthy young men: a randomized controlled trial. Dietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review. Consumption of Fructose and High Fructose Corn Syrup Increase Postprandial Triglycerides, LDL-Cholesterol, and Apolipoprotein-B in Young Men and Women. The Ratio of Macronutrients, Not Caloric Intake, Dictates Cardiometabolic Health, Aging, and Longevity in Ad Libitum-Fed Mice. A descriptive study of individuals successful at long-term maintenance of substantial weight loss.
Persons successful at long-term weight loss and maintenance continue to consume a low-energy, low-fat diet. Several cancer researcher are on an Atkins diet not because they want to be slim, but because they do not want to get cancer. Here he shares this knowledge about ketosis, as well as insights from traditional cultures who never ever ate a lot of carbs.
He argues that fructose (too much) and fiber (not enough) seem to be cornerstones of the obesity epidemic through their effects on insulin. When an obese kid eats a cookie, it does not get the sugar high because their leptin is not doing what it is supposed do.
He speculates that this insulin resistance has evolved because it has an evolutionary advantage: Imagine harvest time. In fact it turns out that people who have the highest saturated fat in their diets have the lowest risk of heart disease. But it’s still completely possible to enjoy yourself at the party, without going overboard on empty calories. Often we consume our meals quickly without thinking about them, enjoying them or even really tasting them. After years of being confined to a wheelchair due to her weight, she was able to reclaim her life. The review found that consuming dairy products was related to increased insulin production, a healthier body weight and decreased body fat.
The carbohydrate is partly from lactose (milk sugar), which is digested differently than sucrose. First he explains how cells function in a multicellular organism, why cells have to be told how much to eat every day, how cancer develops by first causing mutations in the glucose uptake, why once a cell can eat glucose it does not think about dying which enables mutations, etc. In over 100 slides he explains how fat people how are good for business, how ridiculous bad the science is on which mainstream guidelines are based, how cholesterol is a huge fraud, how butter consumption does not correlate with heart disease, etc.
He has stayed on a ketogenic diet for more than 6 years, with 25 to 50 grams of carbs a day, which is 5% of his daily calories.
Very long and detailed video, why mostly about why high fructose corn syrup (or fructose to be more general) is very bad for your body. He starts his talk with the classic assumption: According to the lipid hypothesis, saturated fat causes high blood cholesterol, which causes atherosclerosis which in turn causes coronary heart disease. Here are some of the best (and worst) gift ideas for your loved ones working towards a healthier lifestyle. These include irregular sleep patterns and unhealthful diets in addition to extended periods of inactivity. Unfortunately, food companies want to sell starch and sugar, because it makes you hungry and eat more.
He argues that you should consume protein in moderation, because high protein intakes reduces ketosis.
In reality it is a moderate protein, high fat diet since the other half energy is coming from internal body fat.
One of the things the insulin hormone does is tell your body to hold onto fat and to store it. A study in an obesity clinic examined the relationship between knowledge of appropriate foods and beverages needed for weight loss and the actual diet of patients seeking obesity treatment. He posts this question at the end of the talk: Overeating which types of foods increases the risk of cancer?
Andreas Eenfeldt, he is almost right, except for one thing: Diamond claims that eating high fat do not raise cholesterol, but on average it does. Lesson #2: It is insulin that puts fat into your tissue, and it is insulin that suppresses fat mobilization. In his work he has followed the general advice to recommend a low fat diet to his patients and follow the food pyramid. The study found that although the patients recognized what an appropriate diet plan included, they did not consume an appropriate diet for weight loss. However, it is mainly the good cholesterol, the HDL, that increases which means that your risk of heart disease is a lot lower.
Treatment approaches should include tools that help patients implement their nutrition knowledge. And it does not matter if your cholesterol levels look good, if you have these bad lipoproteins I’m gonna sign your death certificate. It would cause weakness, fatigue, and it your body will not get into ketosis which means now you have lost your easy access to fat.
When fructose comes in and induces the insulin resistance and blocks that leptin, it lets you gorge, put on more adipose tissue, so that you can make it through winter. To make a sustainable low carb diet, you have to keep protein moderate, carb low; and the only other energy source is fat.

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    It's like, when you acquire food when you're small physical.


  2. Xariograf

    She will certainly consume about 30 grams of protein, and 1200 cal diet.


  3. rovsan

    That is as economical and tasty as Full Whey from Cytosport Cytosport utilizes skewers of halloumi/bread cubes/potato and so forth.



    And fruits give energy for daily.