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Dietary fat has been blamed as the cause of obesity, heart disease and diabetes for the past 40 years, but many medical experts say a high-fat, low-carb ketogenic diet promotes rapid weight loss and optimal health. What's more, they say a high-fat diet helps people maintain their weight loss long-term — something the vast majority of diets cannot claim.
Westman, an obesity expert who oversees the Duke University Lifestyle Medicine Clinic, said his patients experience dramatic weight loss on a ketogenic diet, which is a high-fat, moderate-protein, low-carb eating plan.
Westman said one patient, a 51-year-old woman named Lynne Daniel Ivey, lost 185 pounds on the ketogenic diet. But Westman says rapid weight loss isn't the only benefit of a ketogenic diet, which has been found effective in treating epilepsy, reverses type 2 diabetes, and preventing heart disease.
In September 2013, a woman made headlines after revealing she lost 88 pounds without exercising on a high-fat, low-carb diet that combined the principles of the ketogenic and Paleo diets. The 5-foot-4 Amanda, who declined to give her last name, slimmed down from 222 pounds to 134 pounds on a high-fat, moderate-protein, low-carb diet. Ironically, Americans have gotten fatter during the past three decades as conventional diet wisdom vociferously promoted a low-fat diet.
What makes people fat is eating too many carbs, like those found in junk food and sugary sodas, cakes and bagels. Inflammation — which is caused by a high-carb, grain-heavy diet — is the main cause of heart disease, obesity, diabetes, high cholesterol and other problems.
Westman, author of Keto Clarity, recommends that his morbidly weight-loss patients limit their daily carb intake to just 20 grams, which isn't a lot.
While the ketogenic diet may sound like deprivation for those who love their cupcakes and chips, consuming enough fat actually actually eliminates your cravings for those junky carbs so you don't even miss them. Four easy tips to prep your home for summer entertainingWith summer just around the corner, it is time to start thinking about how to best prepare your outdoor space for parties and guests after the long winter. Little girl born without hand wins national handwriting contestPeople who look at Anaya Ellick, a 7-year-old from Chesapeake, Virginia, they may think she has a tough road ahead of her. While monitoring your sugar intake might seem simple enough, there are actually quite a few common pitfalls that could deter your diet. Experts agree that resisting the urge to eat anything sweet is often the wrong approach to diet plans that limit sugar. You might think that the key to limiting your sugar intake is simply by avoiding any sweet foods, but that’s not always the case. If you set unattainable goals for yourself, you’re much more likely to become frustrated and just lose your motivation altogether.
If you’ve resolved to avoid added sugar, you’ve already made the first step to a healthier life. Easy Nutrition TipOne of the easiest ways to add whole wheat to your diet is through pasta. Westman discussed the weight-loss benefits of low-carb, high-fat diets in his bestseller, New Atkins for a New You.
The 5-foot-4 Ivey, who once tipped thee scales at 324 pounds, slimmed down to 139 pounds by eating a high-fat, low-carb diet.
New research indicates the low-carb, high-fat ketogenic diet fights depression and bipolar disorder. Westman said people who follow a high-fat ketogenic diet experience improved health across the board.
Medical experts say it's time to reject the conventional wisdom of SAD (the high-carb Standard American Diet), pointing out that eating fat does not make you fat.
And trans fats, such as shortening, margarine or any hydrogenated oil, should absolutely be avoided, because it is these fake fats that clog arteries (it's akin to drinking melted plastic) and causes inflammation. The key to drastically cutting carbohydrates, he says, is to replace them with moderate amounts of protein and a lot of healthy fats, such as salmon, eggs, bacon, butter, cream, nuts, grass-fed meats, avocado, olive oil, coconut oil and cheese.
In fact, many people try to forego added sugar altogether in order to reach their fitness goals. Read on for five of the most common mistakes people make when pursuing a no-sugar-added lifestyle. The point is not to build up enough willpower to ignore your cravings altogether but, rather, to find other foods that are just as satisfying. There are several savory food items that still contain tons of sugar, including pasta sauce, cured meats, ketchup, chicken nuggets and almond milk.
For example, when checking nutrition labels, you shouldn’t just be looking for the word “sugar.” Other forms of sugar include high fructose corn syrup, evaporated can juice, corn sweetener, demerara, dextrose, fructose, fruit-juice concentrates and lactose, and they’re all worth avoiding if you’re trying to avoid added sugar in your diet. Before you embark on one of the more popular no-sugar-added diet plans, it’s important to define which sugars are off-limits, as well as which ones you can indulge in when you’re having cravings.
Instead of trying to avoid excess sugar indefinitely, give yourself a reasonable timeframe, and stick to it. Ultimately, a little research can go a long way when it comes to sticking with a new routine, and the more facts you have regarding one of the most popular diet plans, the more successful you’re likely to be. Dermatologists recommend giving yourself a good face massage while moisturizing to improve circulation.
Sigurdsson MD 36 CommentsFor decades cholesterol has been a major player when it comes to preventing heart disease.

David Perlmutter's Grain Brain also details the health benefits of LCHF diets in their books. Researchers have linked the excessive consumption of sugar with a greater risk of heart disease, as well as many other preventable ailments. According to TODAY, it’s okay to satisfy a sweet tooth, as long as you’re doing so with unrefined sugar sources, which might include fruit or fresh-squeezed juice. Be sure to read nutrition labels carefully, so that added sugar doesn’t sneak up on you diet—or your waistline. For example, fructose-free sugars, like dextrose and glucose, tend to be better for the body and can be okay in moderation. Start with just 72 hours, and then take baby steps forward, gradually increasing the duration. It might just save your life”Gillinov, a heart surgeon, and Nissen, a cardiologist, are both highly respected doctors and scientists at the Cleveland Clinic in Ohio. Both of them have delivered hundreds of invited lectures at hospitals, academic meetings and seminars in the United States and many other countries. I highly recommend their book for those who want to increase their understanding on how to prevent heart disease.
They highlight the importance of cholesterol for our cell membranes and the role it plays as a building block for many important hormones. Based on decades of research, low-carb diets have been linked to benefits including:fast weight lossreduced hungerbetter control over insulin and blood sugarenhanced cognitive performancelower risk for heart disease factorsreduced risk for certain types of cancerHow do low-carb diets work?The benefits of low-carb diets mentioned above are due to a reduction, or in some cases almost an entire elimination, of glucose.
Glucose, or other molecules that can turn into glucose once eaten, are found in all carbohydrate foods, whether grains, legumes, starchy vegetables, fruits, sweeteners of all kinds — and even nuts, seeds and vegetables.Once glucose from carbohydrates is no longer available for energy due to following a low-carb diet, we begin to burn stored fat instead and experience weight loss fast. Oxidation of LDL cholesterol in the blood enables it to enter the walls of arteries, leading to build-up of plaques. Ketogenic diets have well-documented benefits, including helping to treat epilepsy, rapid weight loss and reduced diabetes risk. While most people think that diet is the most important factor in determining cholesterol levels, this is a myth. A traditional ketogenic diet is focused on eating about 75 percent fat, 5 percent carbohydrates and 20 percent protein. But most people don’t need to go this low-carb in order to experience great results.Simply by focusing on eliminating major sources of sugar and carbohydrates — especially from grains and possibly legumes and dairy, too — while also increasing calories from healthy fats and quality proteins, most adults will see fast weight loss and improvements in overall health. Each person is different, but generally reducing carbohydrates to about 30 percent of your overall diet while increasing fat to 40 percent and protein to 30 percent is a great target to aim for.8 Benefits of Low-Carb Diets1.
Fast Weight LossWhen it comes to losing weight, calorie counting is crazy, but shifting your attention to the types of foods you eat and focusing on mindful eating can make all the difference. Low-carb diets have a reputation for producing fast weight loss without feeling hungry or needing to count calories.
Because HDL cholesterol appears protective, they believe that total cholesterol has major limitations as a predictor of heart disease.
In fact, many people experience weight loss following a low-carb diet even if they’ve tried “everything else” and never got the results they were looking for.A 2014 study conducted by the National Institutes of Health found that after comparing the two in overweight adults, low-carb diets were more effective for weight loss and cardiovascular risk factor reduction than the low-fat diets were, as demonstrated by 148 participants following both types of dietary plans over 12 months.Why are low-carb diets so effective for shedding excess pounds, even in people who normally struggle to lose weight? When we eat foods with sugar and carbohydrates, the hormone insulin is released as a reaction in order to elevate blood glucose (sugar).
Insulin is often called a “fat-storage hormone” because one of its jobs is to signal cells to store as much available energy as possible. Lowering cholesterol by diet is often not effective, but eating diets low in saturated fats and high in fiber and whole grains may be helpful. This energy is initially stored as glycogen from the glucose found in carbohydrates, since glycogen is our “primary” energy.By eliminating carbohydrates from the diet and keeping the body’s glycogen stores low or almost empty, we can prevent insulin from being released and storing fat.
Less insulin circulating around our bloodstream means that the body is forced to use up all of its glycogen stores, then reach into fat stores tucked away in our adipose tissue (body fat) for ongoing fuel.2.
Better Cognitive FunctionFat and carbohydrates usually have an inverse relationship in someone’s diet. Most people keep protein intake somewhat steady, but normally the more carbs and sugar people eat, the less healthy fats they consume. He has effectively dealt with obesity himself, and for years his cholesterol numbers have been really bad. This is problematic because we need healthy fats for proper brain function, mood control and hormone regulation. On the other hand, certain kinds of healthy fats, including cholesterol, act like antioxidants and precursors to some important brain-supporting molecules and neurotransmitters that control learning, memory, mood and energy.
It’s not filled with complex terminology and jargon that makes the layperson?s eyes glaze over. Your brain is largely made up of fatty acids and requires a steady stream of fats from your diet in order to perform optimally.Recently, a 2012 report published in The Journal of Physiology found evidence of strong metabolic consequences of a high-sugar diet coupled with a deficiency of omega-3 fatty acids on cognitive abilities. These effects were due to the association of consuming high amounts of glucose and insulin action, which control brain-signalling mediators. As one might expect, the unhealthy diet high in sugar but low in healthy fats like omega-3 fatty acids was associated with lower cognitive scores and insulin resistance.Researchers believe that people with the highest insulin resistance might demonstrate a lower cerebral blood flow and, therefore, less brain plasticity.
I never expected that I would agree with everything Moore writes in his book and I don’t. Reduced Risk of Metabolic Syndrome and Heart Disease A 2012 study published in The American Journal of Epidemiology found that low-carbohydrate diets are more effective at reducing certain metabolic and heart disease risk factors than low-fat diets are and at least equally effective at reducing weight and other factors.The study investigated the effects of low-carbohydrate diets (?45 percent of energy from carbohydrates) versus low-fat diets (?30 percent of energy from fat) on metabolic risk factors by conducting a meta-analysis of randomized controlled trials.

Twenty-three trials from multiple countries with a total of 2,788 participants were included in the analyses.The results showed that both low-carbohydrate and low-fat diets lowered weight and improved metabolic risk factors.
These findings suggest that satisfying lower-carb diets, which are higher in fat, can help beat heart disease factors just as well as diets that are harder to stick with and prone to leaving people hungry.
They may even believe it to be dangerous because it contradicts many of the current recommendations from medical experts and public health authorities. Lower Risk for Type-2 DiabetesResearchers point out that despite the growing rates of type 1 and 2 diabetes and the accelerating cost of the resources needed to monitor and treat diabetic patients, the medical community generally hasn’t been successful at reducing either the number of people affected or the severity of the complications. It can also help lower risks for diabetes complications and related risk factors like obesity or heart disease.
A group of 16 obese patients with type 2 diabetes was put on a low-carb diet (1,800 calories for men and 1,600 calories for women) that consisted of 20 percent carbohydrates, 30 percent protein and 50 percent fat.Fifteen obese diabetes patients were put on a high-carbohydrate diet to serve as the control group.
Their diet consisting of the same calories for men and women included approximately 60 percent carbohydrates, 15 percent protein and 25 percent fat. He has chosen many trustworthy and knowledgeable individuals, although some appear more trustworthy than others. Positive effects on the glucose levels were seen very quickly in the group following the low-carb plan. Help Fighting CancerResearch shows that a diet high in refined carbohydrates and sugar contributes to free radical damage and actually feeds cancer cells, possibly helping them proliferate faster. Because low-carb diets dramatically cut down sugar and lower intake of grains and processed foods, they might act like a natural cancer treatment, causing immunity to improve as oxidative stress goes down.Studies indicate that carbohydrate intake influences prostate cancer biology, as demonstrated through mice that have been fed a no-carbohydrate ketogenic diet (NCKD) experiencing significantly smaller tumors and longer survival times than mice fed a Western diet.
He discusses the evidence, or rather the lack of evidence linking saturated fat with heart disease.
Cancer cells, on the other hand, thrive off of glucose and cannot metabolically shift to use fat.6. He touches on the evidence behind the lipid hypothesis, the fear of dietary fats, and the rising incidence of obesity and type 2 diabetes, which has occurred despite Americans dutifully cutting their fat intake.
He criticizes the overwhelming emphasis on dietary fat and cholesterol consumption as the true culprits in heart disease. Leptin is a mediator of long-term regulation of energy balance, suppressing food intake and thereby inducing weight loss. Ghrelin on the other hand is a fast-acting hormone, seemingly playing a role in meal initiation.
Most specialists who doubt that cholesterol plays a direct causative role in atherosclerosis believe that inflammation is a key factor. As a growing number of people suffer from obesity, understanding the mechanisms by which various hormones and neurotransmitters have influence on energy balance has been a subject of intensive research.
Indeed, atherosclerosis and heart disease may be caused by a complex interplay between different components of lipoproteins, including cholesterol, as well as oxidation, inflammation and other known or unknown mechanisms. The result of a diet too high in sugar and carbs can mean the development of candida virus, IBS and worsened symptoms of leaky gut syndrome. Plenty of vegetables, quality proteins and healthy fats, on the other hand, can act like fat-burning foods that also help nourish the digestive tract and reduce bacterial growth.Research from a 2008 study published in the Journal of the American Gastroenterological Association showed that patients with irritable bowel syndrome (IBS) report symptom improvements after initiating a very low-carbohydrate diet (VLCD). He manages very well to reflect the stringent, monotone, and scientifically unsupported view repeated for so many years, that the only thing that matters when it comes to diet and heart disease is too much cholesterol in the blood, and the importance of avoiding saturated fat and cholesterol in our diet. When participants with moderate to severe IBS were provided a two-week standard diet, then four weeks of a VLCD (20 grams of carbohydrates a day), the majority reported improvements in abdominal pain, stool habits and quality of life.8. If you want to go totally drug free, then you have to get serious about lifestyle and diet changes”. Obviously, many people could learn a lot from Jimmy Moore when it comes to improving health with serious lifestyle changes.Moore attempts to redefine what we normally see as a heart healthy diet. A 2007 study conducted by the Department of Psychiatry and Behavioral Sciences at Duke University Medical Center found that participants experienced significant improvements in a broad range of negative symptoms when following a very low-carb diet, even more so than participants following a low-fat diet. This is not an easy task because the cholesterol issue has become such a big part of conventional thinking. Those on the very low-carb reported less fatigue, cognitive symptoms, physical effects of hunger, insomnia and stomach problems than the low-fat diet group.Obviously, reductions in the desire to be physical active, experiencing brain fog and being cranky are pretty counterproductive for people looking to feel healthier and lose weight, so this type of side effect is something to monitor yourself for. An example of that is fearing that a highly nutritious food such as eggs is dangerous for your health because it’s rich in cholesterol. The influence of nutrition and lifestyle on health definitively played a minor role in my own medical training. Ultra-Processed Foods (+ Better Alternatives) Brazil Nuts: The Top Selenium Food that Fights Inflammation Most Popular 10 Health Foods You Should Never Eat 10 Ways to Balance Hormones Naturally Genetically Modified Foods (GMO) Linked to Tumors, Allergies and Early Death Bone Broth Benefits for Digestion, Arthritis and Cellulite 4 Steps to Heal Leaky Gut and Autoimmune Disease All About Resveratrol Get FREE ACCESS → To my FREE eBook, 30 Gluten-Free Recipes & Shopping Guide!
Gillinov and Nissen consider a heart healthy diet to be low in saturated fats, high in fiber and whole grains.
Jimmy Moore and his army on the other hand believe that eating less carbohydrates and more fat is beneficial.Gillinov and Nissen consider it positive that 25-30 million Americans are taking statin drugs to lower the risk of heart disease and stroke.
Those means include cutting saturated fat and cholesterol from your diet and taking cholesterol lowering prescription drugs.

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