Here at Sleekgeek we try not to recommend any one specific type of diet as we strongly believe our place in this health movement is providing community-based support and resources.
However as a general approach we encourage our community members to focus on eating real food and being responsible for their own wellbeing. We believe that Tim Noake’s Real Meal Revolution and Banting approach truly has people’s best interest at heart and is in accordance with the latest high-quality research on topics such as sugar and carbohydrate overconsumption, saturated fat, cholesterol, Diabetes, metabolic syndrome, and so on.
In this guide we will do our best to ensure that you are well informed and are basing your health decisions on the best possible reliable information out there. You should always consult your doctor or registered medical professional before following advice found on the Internet.
Below are summaries of the best articles and resources from around the web. Click on each title to expand the summary and then read further on the topic by visiting the source.
Understand the fundamentals for success:
William Banting was a British undertaker who was very obese and desperately wanted to lose weight. In the year 1862 he paid a visit to his doctor, William Harvey, who proposed a radical eating plan that was high in fat but included very few carbohydrates.
By following this eating plan Banting experienced such remarkable weight loss that he wrote an open letter to the public, the Letter on Corpulence, which became widely distributed. As more people started following this eating plan to lose weight, the term Banting or to ‘Bant’ became popularised.
Banting merely discovered what human beings were designed to eat: what early humans ate 200,000 years ago. Respected biologists, geneticists, paleoanthropologists and theorists believe that human genes have hardly changed since human beings began their journey on earth. If you could put the entire human history into one day, we have only been eating cereals and grains for five minutes and sugar for five seconds, a very short amount of time in our existence. After the success experienced by William Banting on this low-carb, high-fat eating plan, the ‘banting’ diet became the standard treatment for weight loss in all major European and North American medical schools. But in 1959 it was excluded from all the major medical and nutritional textbooks.
The Real Meal Revolution book by Tim Noakes, Sally-Ann Creed, Jonno Proudfoot, and David Grier has revived the Banting concept and popularized Low-Carb High-Fat (LCHF) diet in South Africa.
Visit the original source to read more about the disastrous mainstream dietary guidelines, the common misconception about saturated fat, why we don’t need carbohydrates to survive, and the cholesterol myth.
- Eat enough animal fat.
This is central to Banting. Animal fat DOES NOT make you fat, and you need to eat it. Small amounts at a time make you feel full and stop you from overeating.
- Eat enough vegetables.
Vegetables should be your bulk-food and this means that you must try to have veggies with every meal. Green vegetables are the best – low in carbs and full of nutrients. There are a great many different vegetables on the Green List. Make sure that you have variety in your diet.
- Don’t snack.
For the first week or so of banting, that is, when you are going carb-cold-turkey, you may need to snack periodically, if only to keep your sanity. Make sure that you have banting-friendly snacks at hand. Remember that it is essential to have a good breakfast to set you up for the day. If you aren’t losing those hunger pangs, increase the animal fat in your diet.
- Don’t lie to yourself.
Eating carbs that are perceived to be proteins, like legumes, baked beans, peanuts and quinoa, will undermine your Banting attempts. Pay attention to the Red List – the forbidden foods. Quite simply, a red-listed item is either toxic or will cause weight gain. Foods on the Orange List must be eaten in moderation, with careful attention to quantity and carb content.
- Don’t over- or under-eat.
New Banters get nervous about the idea of not snacking and tend to go overboard at mealtimes. Don’t worry about this. As long as there is enough fat in your diet, you will soon, without effort, be eating moderately-sized meals that will carry you through to the next meal. Never force food down your throat. When you are full, stop eating! If you don’t feel like lunch, don’t have it.
- Don’t eat too much protein.
We cannot stress this enough. Banting is NOT high-protein eating. No more than 80 to 90 g of meat or fish is what you should be eating with any meal. [But don’t be over-fastidious, to the extent that you feel deprived. If, on occasion, you eat at a steakhouse, choose the smaller option on the menu and don’t fret. What is more, it is quite unnecessary to chop the pointy bit off the chicken breast!] Remember, the main thrust of Banting is to cut the carbs from one’s diet and increase your fat intake. The consumption of proteins should be unaffected or even reduced.
- Be alert!
Many ostensibly ‘healthy’ products and ready-made meals are full of carbs. Before you buy something, check the label. Five grams of carbs is the cut-off. If the carb content is higher, don’t buy it. Also, avoid any product that professes to be ‘low-fat’. The chances are that it will be loaded with carbs to compensate for the inevitable loss of flavour. When you start scrutinising product labels you will realise why it has in the past been so hard to lose weight.
- Avoid too many fruits and nuts.
Fruit is full of natural fructose (the substance that makes it sweet). Fructose is perceived to be ‘good sugar’ but for a Banter there is no such thing. Sugar is sugar regardless of its perceived ‘goodness’ and, while natural sugar is far preferable to refined sugar, its consumption needs to be strictly controlled. Of all the fruits, berries are best but even berries need to be restricted in some cases. The nuts on the Green List are low in carbs and great snack foods, but you must not go overboard. Nuts may cause weight gain in some individuals, especially women, so must be restricted to an occasional small handful. Macadamias are best as they are loaded with healthy fat and almonds are packed with fibre and goodness. Always choose raw nuts in preference to commercial roasted nuts, as natural is always better.
- Control your dairy.
Although dairy is good for you, it does contain carbs and can be a stumbling block for some people. When you start Banting, avoid eating too much dairy. In other words, limit your cheese intake as much as possible, use whole milk and double cream yoghurt instead of low fat choices and have cream in your coffee. Butter is always good.
- Be strong!
- Bonus: The Eleventh Commandment:
Watch what you drink. We’re faced with a dilemma here. We’re trying to promote health and overall well-being so promoting booze is not in our interest as alcohol is highly toxic. Dry wines, most spirits, low energy beers and a few other drinks are safe BUT that is only from a carb perspective. Alcopops, normal beer, any spirit mixer or cocktail will halt any weight loss you’re experiencing. It’s easy for us to promote low-carb alcoholic beverages but one needs to remember that a low-carb 5% vol. beer is still 5% toxic. Alcohol is also really good at draining motivation, lowering inhibitions, impairing driving ability and and and… So we leave drinking up to you. Consider the Eleventh Commandment our “drinking disclaimer”. You’re a grown-up and how much booze you choose to drink is up to you.
Questions, questions, questions. It’s always good to ask and seek help to ensure you are on the right path. Visit the link above for the answers to these frequently asked questions.
- [expand title="Who should Bant?"]
Anyone who suffers from one or all symptoms of the metabolic syndrome or insulin resistance, i.e.
– Overweight or obese
– High Blood Pressure
– Type 2 Diabetes
- [expand title="Who is advised not to Bant?"]
Banting refers to a diet high in good quality saturated fats and containing no more than 50g of net carbohydrates per day.
You should avoid Banting if:
– You have a medical issue that you are unsure of and have not yet received consent from your doctor to Bant
– You are particularly lean, do regular high-intensity exercise and have no weight problems
– You are an infant or a toddler
- [expand title="Can I Bant if my weight is normal?"]
Yes. There are many health benefits to Banting: healthy heart, healthy sugar and cholesterol levels, healthy weight and repair of damage from inflammation.
- [expand title="How do I get started?"]
The best way to get started is to read the Real Meal Revolution to get to grips with the theory and a few great Banting recipes.
- [expand title="What can I do right now to get Banting?"]
There are a few things you can do right now. The first would be to clean all you cupboards of anything on the Red List and stock up on the Green List items. Have a look at the following articles “What Should My Plate Look Like“, “The 10 Commandments of Beginner Banting“, “Ketosis” and “Big Breakfast vs. Big Dinner“.
- [expand title="Can I cheat?"]
It depends on your level of insulin resistance and how fast you wish to lose weight. To be honest, with all the delicious food you will be eating, every day will feel like a cheat day. The key here is preparation. Be sure to have everything you need on hand and know where to eat out where you can enjoy banting-friendly food. The problem with cheating is that once your body has used up all its glycogen stores and become fat adapted, your body creates ketones to burn fat. If you cheat, your body begins burning carbs again rather than fat and you stop losing weight. You then have to go through the cold turkey all over again.
- [expand title="Do I have to count calories?"]
There is absolutely no need to be wasting your time counting calories. If you stick to Green Listed items, you will be fine. You may however like to keep in mind how many net carbs you are eating. This is fairly simple. All you need to do is subtract the dietary fibre from the amount of carbs you eat and you are all set! If you feel hungry though, fill up on some fat. Two meals a day should be enough if you are eating enough fat. If you must snack a few nuts here and there will quell and feeling of hunger.
- [expand title="What are the best foods to eat?"]
The Real Meal Revolution book is filled with some fantastic recipes that will help you feel satisfied and happy all through the day. Fill up on food from the Green List and make sure you are getting enough fat. Real food is the only way to go. It is the best way to have control over what you are eating. Think of this way: You are unhealthy not because you are not exercising, you are unhealthy because you are not stepping up to the plate – It’s time to start cooking your own food. Don’t fall for unhealthy packaged food, full of sugars and preservatives.
- [expand title="What foods should I avoid?"]
It is best to avoid everything that you see on the Red List which consists of either toxic (e.g. seed oils, soya) or high-carbohydrate foods (e.g. potatoes, rice). All processed foods, foods containing refined sugars and fruit sugars as well as carb-rich or low-fat foods would be avoided at all times. Not only are they generally spoiled in the refining process, but are devastatingly low in nutritional value. These foods do not resemble real food in any way and should not find its way onto your plate. Go for the the real food option which you will find on the Green List.
- [expand title="What snacks can I eat?"]
If you feel you really need the boost, have some broth or eat some nuts or seeds found on the Green List. We do feel, however, that you won’t need to snack at all. If you have had enough fat for breakfast, then you will not need to snack during the day. It’s all about appetite control. Carbs make you feel hungry and cause your body to experience cravings, while fat keeps you satisfied and craving-free.
- [expand title="What can I drink?"]
Water, tea and coffee are great. Be sure to have full-cream milk and skip the sugar. You may also like to try the Banting Hot Chocolate or the Bulletproof Coffee.
- [expand title="Can I have alcohol?"]
We’re faced with a dilemma here. We’re trying to promote health and overall well-being so promoting booze is not in our interest as alcohol is highly toxic. Dry wines, most spirits, low energy beers and a few other drinks are safe BUT that is only from a carb perspective. Alcopops, normal beer, any spirit mixer or cocktail will halt any weight loss you’re experiencing. It’s easy for us to promote low-carb alcoholic beverages but one needs to remember that a low-carb 5% vol. beer is still 5% toxic. Alcohol is also really good at draining motivation, lowering inhibitions, impairing driving ability and and and… So we leave drinking up to you. While cooking, the wine is boiled away along with the alcohol and so only the flavour (and carbs) remains. Make sure that your net carbs remain 50g or under and you should be fine!
- [expand title="Can I exercise?"]
Exercise is great, but don’t forget the facts about fat. Banting may be high in fat, but it is the sugars that result from a carbohydrate rich diet that makes you fat, cause inflammation and other diseases. You are free to exercise while Banting – there are a whole host of benefits in doing so – yet it is not necessary for weight loss. Eating real food will help you trim down in no time! For more information about exercise and nutrition see “Why Some People Don’t Lose Weight When Banting” and Gary Taubes’ great video: “Why We Get Fat“.
- [expand title="How often should I weigh myself?"]
There is no rule about how often to weigh, but you may like to weigh yourself once a week to see how you are doing. If you find yourself plateauing or not losing as quickly as you would like, try skipping the dairy for a few weeks.
- [expand title="What do I do if I am not losing weight?"]
Not losing weight can be very frustrating. If you are not losing weight check that you are in fact in the state of ketosis using Keto Sticks, consider dropping dairy for a few weeks and the weight should almost magically disappear. For more information be sure to check out “The 10 Commandments of Beginner Banting“.
- [expand title="Is there an age limit?"]
If your child shows any signs of obesity, there is a high likelihood that he or she is insulin resistant. In this case, Banting will be very beneficial. Later in 2015 we will be launching a little something to get to the meat of child nutrition. Keep your eyes and ears open!
- [expand title="What are the side effects?"]
Some side-effects in the short term may include dizziness, shivers, sweats, cramping, muscle pain and a change in gut flora. These are side effects of your body ‘coming off the carbs’. The side-effects should not last longer than a week. Hang in there!
- [expand title="If I eat only two meals a day, what if I'm hungry at lunch time?"]
There is no need to eat more than two meals a day but that does not mean you may not eat three. The idea is to eat to hunger. If you are hungry, eat. If you are not, don’t. When you remove addictive foods from your diet and up your fat intake, you will find that you do not need to eat as often as you have been told to eat. So, if you are starving at lunchtime, eat something.
- [expand title="What tests can I do to monitor changes?"]
The easy ones are to weigh yourself and measure things like your waist, chest, and hips. Be sure to do this before you start Banting to see the results for yourself later down the line. Some weighing machines will give you an estimate of your body fat and be sure to ask your doctor to do measure fasting glucose, cholesterol and take your blood pressure. You may use Keto Sticks to monitor whether or not you are in the state of ketosis.
- [expand title="How do I manage maintenance when I reach my target?"]
Keeping your net carbs below 50g will ensure the maintenance of your perfect weight. If you continue to lose weight on 50g of carbs, increase your carb count to a point that you maintain. This will take trial and error. You will have to find your sweet spot!
- [expand title="How can I make Banting a way of life?"]
After the initial preparation and diving in, Banting becomes a way of life. Taking a little time to replace “staple” foods which contain high concentrations of sugar and carbohydrates such as sugars, syrups, fruits, honey, rice, start breads will pay great dividends in the long run. Stock up on all the foods mentioned in the Green List. Also make sure to have enough butter and coconut oil for cooking.
- [expand title="What should I eat before, during and after exercise?"]
What you’ll find if you don’t eat refined carbs regularly is that you can get through long runs without much nutrition. Some Banting athletes have done up to 25 hours of exercise a week with not one shot of Energade or even an energy bar. Generally, you should eat large fatty meals loaded with cheese, butter or coconut oil and eat your fill. If you are doing a 12 hour set then perhaps stuffing yourself would be the right thing to do. This should be done the night before or very early in the morning. Sweet potato is the closest one should get to a carb but we hardly make a point of loading up on them. We would recommend eating a large meal a few hours before or the night before and then only drinking water during your session. Also make a point of drinking a decent amount of water between sessions. Coconut water is great too and is one of the most effective natural isotonics. Getting your body used to Banting and extreme exercise takes up to six months so one needs to be patient. Jonno (our chef) swims up to 100km a week while Banting only supplementing with sweet potato and butternut occasionally. People also get confused between ‘hitting a wall’ and just simply running out of fuel. We are of the opinion (insert disclaimer here) that you can’t run out of fuel unless you have zero percent body fat, so our assumption is simply that we are training too hard.
- [expand title="How do I get into or start in ketosis?"]
We do explain in the book that you need to be eating around 50g or less net carbs per day to reach ketosis. If referring only to the lists, you will reach ketosis by only eating ingredients on the Green List. All of the recipes in the book are green listed apart from the Spiced Pumpkin and Goats’ Cheese Salad which is Orange Listed. This means you can eat them all at will and remain in ketosis. Make use of the Banting green and orange lists which will tell you which ingredients contain less than 5g (Green List) or less than 25g (Orange List) of carbs per serving . The Red List will tell you what to stay away from completely. There are also measurements next to each ingredient on the Orange List stating how much you can consume in one day and remain comfortably within the limit of 50g of carbs per day (a ketogenic diet). To test whether or not you are in Ketosis, get a Ketosis Monitoring Device (or Ketone Sticks here) which will be able to tell you instantly whether you are in ketosis or not. Here is more information on ketosis.
- [expand title="How do I use the Orange List of foods?"]
If you want to achieve ketosis for weight loss, you need to aim to have fewer than 50g carbs per day. In order to ensure this we recommend that you don’t consume more than 25g carbs from the Orange List. The quantities next to each ingredient equate to 23-25g net carbs. So, for example, 1.5 apples equals approximately 25g carbs. All the amounts would be medium sized versions of the ingredients.
- [expand title="What is the deal with dairy?"]
For those who are not lactose intolerant, dairy (full cream) is fine. However, we have found that some people are losing dramatically more weight if they omit dairy when Banting. Others can consume dairy without it having an effect on their weight loss goals. We have left dairy on the Green List, but you will need to monitor your weight loss levels and your dairy intake. If you find that you are not losing enough weight and are consuming dairy, then try cutting out dairy. Unfortunately, dairy is unique to every person as lactose is a form of carb that everyone responds to differently.
- [expand title="What are the nutritional breakdowns of each recipe?"]
99% of the recipes comprise completely green listed ingredients, meaning they are ‘eat your fill’ recipes. The point we’re making is that one shouldn’t need to count any of that other stuff, apart from one’s carb intake. Being ‘Green Listed’ would mean that each recipe has a net carb percentage of 5% or less. Fat should be monitored by your appetite – i.e. If you are still hungry two hours after breakfast, you’re not getting enough fat. If you are lasting a whole day with only one meal, you’re doing fine. We will not be adding the nutritional data to any books in the future as we believe it is irrelevant if you are eating according to the most basic rules which are: 1. Eat whole foods – organic as much as possible, 2. Only eat when hungry, and 3. Don’t eat refined carbs or anything else on the Red List. These rules insure that the food you eat will be nutritious, you don’t feel the need to stuff yourself to get the right amount of anything in and that your appetite will stay under control (no carbs driving hunger). If you follow these basic rules, you will lose weight and you will feel healthier all without needing to keep an eye on the stats.
- [expand title="What do I do if I have a dairy allergy?"]
There are many fantastic, tasty alternatives for you! Instead of cows’ milk you may use homemade almond milk, coconut milk, coconut cream, goat’s milk, camel’s milk, sheep’s milk, and kefir and there are also many egg free options too. Check out our Pinterest boards for more information!
- [expand title="What about foods that are not on the list?"]
Foods that are not on the list may be checked just by searching “how many carbs in…” It will show you exactly how many carbohydrates in that particular food. You should remember to subtract the dietary fibre to get an accurate idea of the carbohydrate content. If the food item contains between 0 to 5g/100g of carbohydrates consider it on the Green List. Eat as much as you like, no guilt here! If the food item contains between 6g and 25g of carbs per 100g (6% – 25%), consider it Orange Listed! Eat with caution! Anything above 25g/100g is considered Red List items. Stay away!
Green is an all-you-can-eat list – you choose anything you like without worrying about the carbohydrate content as all the foods will be between 0 to 5g/100g.
It will be almost impossible to overdo your carbohydrate intake by sticking to this group of foods. Overeating protein is not recommended, so eat a moderate amount of animal protein at each meal. Include as much fat as you are comfortable with – bearing in mind that Banting is high in fat.
Caution: Even though these are all-you-can-eat foods, only eat when hungry, stop when full and do not overeat. The size and thickness of your palm without fingers is a good measure for a serving of animal protein.
- Animal protein (unless these have a rating, they are all 0g/100g)
- All eggs
- All meats, poultry and game
- All natural and cured meats (pancetta, parma ham, coppa etc)
- All natural and cured sausages (salami, chorizo etc)
- All offal
- All seafood (except swordfish and tilefish – high mercury content)
- Dairy (Please refer to What is the deal with dairy? on FAQ page above)
- Cottage cheese
- Cream cheese
- Full-cream Greek yoghurt
- Full-cream milk
- Hard cheeses
- Soft cheeses
- Any rendered animal fat
- Avocado oil
- Cheese – firm, natural, full-fat, aged cheeses (not processed)
- Coconut oil
- Duck fat
- Macadamia oil
- Mayonnaise, full fat only (not from seeds oils)
- Olive oil
- Nuts and seeds
- Flaxseeds (watch out for pre-ground flaxseeds, they go rancid quickly and become toxic)
- Macadamia nuts
- Pecan nuts
- Pine nuts
- Pumpkin seeds
- Sunflower seeds
- Erythritol granules
- Stevia powder
- Xylitol granules
- All green leafy vegetables (spinach, cabbage, lettuces etc)
- Any other vegetables grown above the ground (except butternut)
- Artichoke hearts
- Brussel sprouts
- Spring onions
- Flavourings and condiments
- All flavourings and condiments are okay, provided they do not contain sugars and preservatives or vegetable/seed oils.
Orange is made up of ingredients containing between 6g and 25g of carbs per 100g (6% – 25%).
Chart your carbohydrates without getting obsessive and still obtain an excellent outcome. If you are endeavouring to go into ketosis, this list will assist you to stay under a total of 50g carbs for the day. These are all net carbs and they are all 23 to 25g per indicated amount. Ingredients are all fresh unless otherwise indicated.
- Apples 1.5
- Bananas 1 small
- Blackberries 3.5 C
- Blueberries 1.5 C
- Cherries (sweet) 1 C
- Clementines 3
- Figs 3 small
- Gooseberries 1.5 C
- Grapes (green) under 1 C
- Guavas 2
- Kiwi fruits 3
- Litchis 18
- Mangos, sliced, under 1 C
- Nectarines 2
- Oranges 2
- Pawpaw 1
- Peaches 2
- Pears (Bartlett) 1
- Pineapple, sliced, 1 C
- Plums 4
- Pomegranate ½
- Prickly pears 4
- Quinces 2
- Raspberries 2 C
- Strawberries 25
- Watermelon 2 C
- Cashews, raw, 6 T
- Chestnuts, raw, 1 C
- Butternut 1.5 C
- Carrots 5
- Sweet potato 0.5 C
- C = cups per day
- T = tablespoons per day
- t = teaspoons per day
- g = grams per day
- For example: 1.5 apples are all the carbs you can have off the orange list for the day (if you want to go into ketosis and make sure you are under 50g total carbs for the day).
Red will contain all the foods to avoid as they will be either extremely unhealthy (e.g. seed oils, soya) or high-carbohydrate foods (e.g. potatoes, rice).
We strongly suggest you avoid all the items on this list, or, at best, eat them very occasionally and restrict the amount when you do. They will do nothing to help you in your attempt to reach your goal.
- Baked goods
– All flours from grains – wheat flour, cornflour, rye flour, barley flour, pea flour, rice flour etc
– All forms of bread
– All grains – wheat, oats, barley, rye, amaranth, quinoa, teff etc
– Beans (dried)
– “Breaded” or battered foods
– Breakfast cereals, muesli, granola of any kind
– Cakes, biscuits, confectionary
– Corn products – popcorn, polenta, corn thins, maize
– Crackers, cracker breads
– Pastas, noodles
– Rice cakes
– Thickening agents such as gravy powder, maize starch or stock cubes
– Beer, cider
– Fizzy drinks (sodas) of any description other than carbonated water
– Lite, zero, diet drinks of any description
- Dairy / dairy-related products
– Cheese spreads, commercial spreads
– Coffee creamers
– Commercial almond milk
– Condensed milk
– Fat-free anything
– Ice cream
– Reduced-fat cow’s milk
– Rice milk
– Soy milk
– All seed oils (safflower, sunflower, canola, grapeseed, cottonseed, corn)
– Commercial sauces, marinades and salad dressings
– Hydrogenated or partially hydrogenated oils including margarine, vegetable oils, vegetable fats
- Fruit and vegetable juices
– Fruit juice of any kind
– Vegetable juices (other than home-made with Green list vegetables)
– All fast food
– All processed food
– Any food with added sugar such as glucose, dextrose etc
– All unfermented soya (vegetarian “protein”)
– Meats cured with excessive sugar
– Vienna sausages, luncheon meats
- Starchy vegetables
– Potatoes (regular)
– Agave anything
– Artificial sweeteners (aspartame, acesulfame K, saccharin, sucralose, splenda)
– Dried fruit
– Honey (except for 1 t on orange list)
– Sugared or commercially pickled foods with sugar
– Syrups of any kind
The 5 worst foods:
- Seed oils and margarine
- Luncheon meats
The 5 best power foods:
- Pasture-fed meat and offal
- Oily fish
- Coconut oil
Visit the original source to read more about why these foods are so bad or so good for you.
While foods like Goji berries and kale, which are traditionally punted as superfoods do have some nutritional value, they also have their cons. Goji berries would be classified as a dried fruit and have a high sugar content, while kale when eaten raw on a daily basis (along with other cruciferous veg) may cause thyroid problems. Chia seeds, another “superfood” high in protein and omega-3s and a favourite of smoothie fans, are very close in nature to the humble linseed (flaxseed).
The thing is if something is exotic (eaten by the Incas), imported (from the Amazon or Andes) and expensive (ever appealing to the wealthy and healthy), we the consumer will probably attach value to it. But if you stop and think about it for a second, doesn’t it seems a bit ridiculous that the supposed key to all humanities good health has to come from these obscure sources?
The Real Superfoods, foods that are nutritious, delicious and which don’t have to be flown in at great expense on the wings of a condor.
You can get them all locally:
- Coconut oil
- Salmon, trout and other oily fish
Visit the original source to read more about these amazing REAL superfoods.
Don’t ever ‘plan’ to cheat, you’re only cheating on yourself and sabotaging your health and weight loss. This especially applies if you are trying to go into ketosis – it can take up to 2 weeks for someone to get there, and one cheat can throw you out for another week. The more insulin resistant you are, the less you should cheat. Fat-burning and fat adaption are important and cheating won’t achieve that.
However, human beings aren’t perfect and will cheat from time to time, so having said don’t cheat – if you must, the best way to do this would be by including something from the orange list. Ideally the cheats would be few and far between, and if you do cheat, don’t throw in the towel, carry on immediately and return to the state of euphoric Banting you have left.
- So if you do cheat then, maybe some cream in a cup of coffee, some sugar-free ice-cream or a big sweet potato at dinner.
- Absolute no-no’s are sugary foods, grains and anything fried in polyunsaturated oils.
A regular cheat day would be something you could include if you are near your goal-weight, not particularly insulin resistant, quite strong willed (so it doesn’t push you into a downward carb spiral) and you can handle it. The only way to know how a cheat day will affect you is to try it, monitor yourself and see what happens. Different things work for different people. It’s recommended that you try not to cheat though for the first 3 months. This will get your body into a great fat-adapted state, cure you of all your cravings, and also allow a great deal of repair of your body in many ways. Then, cheating once won’t really affect it – but cheating regularly may well put the brakes on any benefits you might have gleaned otherwise.
Never cheat on grains though, you will feel bloated and foggy-brained sometimes for up to 5 days. Sugar will perhaps give you quite a headache the next day, so pick your cheats preferably from the orange list, and preferably from the tuberous or higher carb vegetables.
To start the day and give you the energy to function properly, you need around 20g of good quality protein – something 2-3 eggs will provide. A small breakfast simply won’t cut it here – you’ll be less than energised, and be hungry by 10am, setting yourself up to fail for the rest of the day. Morning ‘fuel’ is required to get the engine running. It makes sense to get used to eating a big breakfast. And the building block of a fantastic, nutritious big breakfast is the humble egg.
Bottom line: A smaller dinner is a better idea than a big one – you don’t need energy at night when your digestive system needs to rest and allow all the body’s energy to be focused on repair.
Visit the original source to read more about the magic of eggs and why a big breakfast is preferable over a big dinner.
If you wish to count your carb intake it’s really easy, but keep in mind the general consensus is life is too short to track everything you eat and it certainly isn’t sustainable in the long run. If you must, use it for a short time to get to grips with what you’re taking in.
- LillyDiabetes.com: This is really easy to use but I wouldn’t bother using the search function. We searched for carrots and the beverage list came up. There is a lot of useful info about premade products that you may be struggling to let go of. We are not ever going to promote drinking but if you do want to know what you should drink, there is an incredibly comprehensive drinks list in there too.
- Atkins Diet App: We’ve heard mixed reviews about the app but in the low-carb world, apparently this is the best one. So give it bash and let us know.
There is no doubt about it, Banters lose weight more successfully and sustainably than anyone on any other diet.
However, some people do struggle, and there are many reasons for this, the main one being that like a stowaway on a ship, hidden carbs are somehow sneaking into the diet whether the dieters know it or not.
Without becoming obsessive, there are a few things you can eradicate if you find yourself in this situation.
The common mistakes are:
- Eating hidden carbs
- Overdoing the dairy
- Overeating nuts
- Trying to go low fat and low carb
- Eating fruit
- Eating too often and eating too much
- Not eating enough fat or protein
- Eating ‘Red List Foods’
Visit the original source to read more about why some people don’t lose weight when Banting and an explanation or the common mistakes.
Put simply, ketosis a state your body enters once it has been deprived of glucose. Your body switches to burning fat for energy (stored fat or fat that you have eaten) instead of glucose. A side-effect of that process is the release of ketone bodies into the blood stream.
When you’re starved of glucose, your body has no choice but to burn fat for fuel so it needs little explanation as to why ketosis works at melting fat like a blow heater on an ice sculpture. Ketosis comes with some added extras namely a commonly noted sense of euphoria or lucidity and increased energy levels.
- What do I do?
- Theoretically it is very easy.
- Avoid anything with a carb in it (only eat foods on the Green Food List)
- What should I eat?
- If you’re worried about eating the wrong thing, it always helps to up your fat content.
- Your body can convert protein into glucose so too much meat will hinder your progress.
- What about Ketoacidosis? (Hint: It’s not the same thing!)
- Nutritional ketosis and diabetic ketoacidosis should not be confused with one another, and a ketogenic diet doesn’t cause ketoacidosis. Diabetics (types 1 + 2) will both do well on a ketogenic diet.
- Ketosis is something that Type 1 Diabetics can benefit from by maintaining stable blood sugar levels to avoid diabetic complications.
- Ketoacidosis is a completely different entity altogether, and can be life-threatening to the Type 1 Diabetic.
- So whilst ketosis is a perfectly normal response to carbohydrate restriction, ketoacidosis is a pathological condition caused by insulin deficiency.
- Common to both ketosis and ketoacidosis is low insulin; however, in ketoacidosis, blood glucose levels are very high, and insulin is critically low.
- Ketone levels are elevated in both states, although are 10-20x higher in ketoacidosis.
For more info on Ketosis check out Peter Attia. For some info on Endurance exercise on ketosis check out Ben Greenfield.
Visit the original source to read more about the specifics of what you should do, what you should eat, and the difference between ketosis and ketoacidosis.
If the traditional food pyramid has been getting it wrong all these years and the proportions of a typical plate of food have been lopsided, just what exactly is a Real plate of food supposed to look like?
A common mistake being made is people reading that their plate should be 40% fat, 40% protein, and 20% veggies, thinking that 40% of your actual plate should be covered in fat, etc.
What this percentage is actually referring to is a % of calories:
- Protein = 4 calories per gram
- Carbs = 4 calories per gram
- Fat = 9 calories per gram
So if 40% of your calories come from fat, this might still only cover a small fraction of your plate. Likewise 20% of calories from veg will probably take up a significant amount of physical space.
If in doubt, look over some of the Banting recipes to get a good gauge on what your meals should look like.
Visit the original source to read more about the specifics of what you should do, what you should eat, and the difference between ketosis and ketoacidosis.
The concept of alkalising your body is one big fad that someone decided to promote years ago.
The danger here is that the body is flooded with “alkalanising” mediums like these salts one ‘needs’ to buy, leaving one to stand the risk of alkalosis.
The body is SUPPOSED to be acidic. Our stomachs contain acid which is so acidic, it’s close to battery acid. If that were not so, we could not break down our food or absorb it properly, and would be horribly anemic.
The colon has to be acidic to prevent infection and to avoid mould growing on the inside. Skin is incredibly acidic to stop moulds and trees growing on our bodies. If the bladder is not acidic, we get bladder infections and that’s why very acidic mediums (like cranberries and various drugs) are used to acidify the bladder in an infection, or prevent one. The entire body has different pH levels – which one do you want to alkalanise!? The blood has a different pH again to the saliva, the urine and lymph.
The primary role of hydrochloric acid (HCL) in the stomach is to sterilize the food you eat and to prevent harmful bacteria from entering the GI tract. HCL also triggers the release of enzymes such as pepsin which are essential for the digestion of protein.
There are numerous minerals that appear to be hydrochloric acid-dependent, chiefly: magnesium, chromium, copper, iron, manganese, molybdenum, selenium and zinc. Of these minerals, zinc and sodium are both responsible for the production of HCL. This means that deficiency of HCL can and likely will result in the inability to utilize several vitally important minerals and nutrients!
The most common symptoms of HCL deficiency include:
- Undigested food in stools
- Belching and/or bloating after eating
- Skin blemishes and skin disorders
- Candida albicans overgrowth
- Chronic fatigue
- Adrenal fatigue
- Autoimmune diseases
- Grave’s Disease (thyroid)
Visit the original source to read more about body acidity and alkalinity, stomach acid, and how the use of antacids are a primary cause of HCL deficiency.
Vegetable Oils and their fats should be avoided completely. There are much healthier alternatives and there is no reason or need to consume these types of fats.
The main culprits to avoid are:
- Canola oil
- Corn oil
- Soybean oil
- “Vegetable” oil
- Peanut oil
- Sunflower oil
- Safflower oil
- Cottonseed oil
- Grapeseed oil
- Any fake butter or vegetable oil products
While it is simple enough to avoid these oils themselves, the tougher challenge is avoiding all the foods they are in. Check out practically any processed food, and you will find at least one of these ingredients, often labelled as “partially hydrogenated corn/soybean/etc. oil” or “May contain soybean or canola oil.”
The following foods in particular often contain one of the above unhealthy oils:
- Salad dressings
- Store-bought condiments
- Store-bought mayo
- Artificial cheeses
- Store-bought nuts and snacks
- Snack foods
Oils and Fats to Use Freely:
There are so many wonderful and healthy fats that are beneficial to the body, so there is no reason to consume the unhealthy ones above.
Fats that can be consumed freely for optimal health include:
- Coconut oil
- Organic cream
- Olive oil
- Avocadoes and avocado oil
Oils and Fats to Consume In Moderation:
Some fats are nutritious and beneficial to the body but should still be consumed in moderation if they are eaten. Many contain high levels of Omega-6 fats and can therefore mess up the balance of fats in the body.
- Flaxseed oil
- Walnut oil
- Macadamia nut oil
Visit the original source to read more about the oils and fats that you can use freely or in moderation, and find out exactly why that is.
There has been a great deal of debate whether dairy is worth keeping around. Some believe that consuming dairy is “unnatural”, as milk in their minds is meant for infants only (or calves in our case), and that cross-species lactation has no place in a human’s shopping cart – ever!
Humans have, however, been consuming dairy for many thousands of years. It has been documented that for the lucky few, human genes have changed to accommodate dairy products. It is interesting to note that though this genetic change has occurred three quarters of the world population is lactose intolerant. Lactose intolerance is particularly prevalent in Africa, South America and parts of Asia. Ok, moo-ving on…
While Banting, you may find that dairy does not agree with you. Here are three main reasons:
- Lactose intolerance.
- Casein intolerance.
- An imbalance in the gut flora
Visit the original source to read more about dairy, lactose intolerance, and why these foods much be affecting your weight loss.
We love our herbs. We really do. They add fantastic depth of flavour. But have you ever wondered what herbs pair best with what food?
Wonder no more. Our helpful herb guide will help you get the most out of your meals. Download the PDF, print it, cut it out and stick it on your fridge.
Criticisms of Cape Town scientist Prof Tim Noakes are limited only by the imagination, and aimed as much at him personally as professionally.
At best, he is called “misguided”, at worst, a killer quack who “flouts the Hippocratic oath”. His low-carbohydrate, high-fat (LCHF) diet is regularly labeled “bad science”, “dangerous” and “criminal”.
Attacks on him intensified in July last year with publication of the “Stellenbosch review”, a meta-analysis of 19 international studies, led by Dr Celeste Naude of Stellenbosch University’s Centre for Evidence-based Medicine, in PLoS (Public Library of Science) One on July 10. An expert army of cardiologists, endocrinologists, epidemiologists, the Heart and Stroke Foundation of SA, the Association of Dietetics of SA, and the Health Professions Council of SA quickly rallied to claim it as proof that Noakes’s diet doesn’t work, and can kill.
Next, top UCT academics wrote a letter to a Cape newspaper accusing Noakes of “outrageous, unproven claims about disease prevention”. Signed by Prof Wim de Villiers, dean of Faculty of Health Sciences, Prof Bongani Mayosi, head of Department of Medicine, and emeritus professor, cardiologist Dr Lionel Opie, and Dr Marjanne Senekal, of the Division of Human Nutrition, the missive attacked Noakes for “maligning the integrity and credibility of peers who criticise his diet for being evidence-deficient and not conforming to the tenets of good and responsible science”.
Noakes, professor of exercise and sports science and director of UCT’s Research Unit for Exercise Science and Sports Medicine, wrote to the university, pointing out that the letter was defamatory, and there is solid science behind his diet, for those willing to see it. Ditto for The Real Meal Revolution , although the book’s runaway success serves only to infuriate critics. With word-of-mouth advertising only. In the first six months after publication in December 2013, it sold more 100 000 copies, making it South Africa’s bestseller ever. (All his R500 000 profits so far have gone to the Tim Noakes Foundation set up to research nutrition and challenge scientific dogma.)
Ironically, everything Noakes writes in the book is in Time magazine’s cover story on June 12 2014. That puts him ahead of Time Magazine, and creates something of an inconvenient truth for critics – how to prove him wrong when Time Magazine says science proves him right.
Visit the original source to read the rest of the article and the Q&A session between Marika Sboros and Tim Noakes.
Following the completion of the four-day Old Mutual Health Summit held recently in Cape Town from 19th-22nd February 2015, we the Faculty unanimously agree to the publication and distribution of the following statement:
“The mainstream dietary advice that we are currently giving to the world has simply not worked. Instead it is the opinion of all 15 speakers at the Old Mutual Health Summit that this incorrect nutritional advice is the immediate cause of the global obesity and diabetes epidemics. (One summit speaker, US science writer Gary Taubes had to leave the summit before conclusion.)
This advice has failed because it completely ignores the history of why and how human nutrition has developed over the past three million years. More importantly, it refuses to acknowledge the presence of insulin resistance (carbohydrate intolerance) as the single most prevalent biological state in modern humans eating according to those current dietary guidelines which promote low-fat and high-carbohydrate intakes.
Persons with insulin resistance are at an increased risk of developing a wide range of chronic medical conditions if they ingest high carbohydrate diets for any length of time (decades).”
- Dr Ann Childers (USA) – a child and adult psychiatric physician, and a member of the Nutrition and Metabolism Society, the American Society of Bariatric Physicians and the Weston A Price Foundation, who is dedicated to helping patients improve their mental and physical health through nutrition and sleep.
- Christine Cronau (Australia) – a nutritionist, best-selling author and speaker, who has studied nutritional medicine and has qualified as a government accredited clinical nutritionist.
- Dr Robert Cywes (USA) – a surgeon who specialises in paediatric and adult bariatric surgery, with a Ph D in liver transplant immunology and the effect of glucose metabolism. He is a member of the American Society of Metabolic and Bariatric Surgery and a member of its Childhood Obesity Committee, and has earned a Centres of Excellence designation by the Surgical Review Corporation and is a proctor for the Lap-Band system, training other surgeons to perform the operation.
- Dr Michael Eades (USA) – a medical doctor and family physician who specialises in bariatric, nutritional and metabolic medicine. He is an expert in the science of low-carb nutrition, and has co-authored 14 books on health, nutrition and exercise. He founded Medi-Stat Medical Clinics a chain of ambulatory outpatient family-care clinics in central Arkansas.
- Dr Andreas Eenfeldt (Sweden) – a medical doctor specialising in family medicine and well known for running Sweden’s most popular health blog, Diet Doctor. He is an expert on low-carb, high-fat eating and has been influential in changing government policy on dietary recommendations.
- Dr Gary Fettke (Australia) – an orthopaedic surgeon with a special interest in people suffering complications of diabetes and obesity, and senior lecturer of the University of Tasmania. He does ongoing research into the role of diet in diabetes, obesity and cancer.
- Dr Jason Fung (Canada) – an internal medicine and nephrologist who has developed the Intensive dietary Management Programme to treat metabolic syndrome. His book, The Obesity Code, will be published by Greystone books in 2015.
- Dr Jeffry Gerber (USA) – a family physician, known as Denver’s Diet Doctor, he has a special interest in nutrition, its effects on health, and prevention and treatment programmes using low-carb, high-fat, ancestral, paleo and primal diets.received the honorary Degree of Fellow, FAAFP from the AAFP for his commitment to family medicine and contribution to the community.
- Zoe Harcombe (UK) – a Cambridge University graduate, obesity researcher, qualified nutritionist with a diploma in diet and nutrition, and a diploma in clinical weight management, and author of six books on diet and nutrition. She is in her final year of a PhD on “An examination of the evidence base for the introduction of dietary fat recommendations.”
- Dr Aseem Malhotra (UK) – an interventional cardiologist, Consultant Clinical Associate to the Academy of Medical Royal Colleges, Science Director of the campaign group, Action on Sugar, and honorary Consultant Cardiologist at Frimley Park Hospital.
- Jimmy Moore (USA) – founder of the Livin’ La Vida Low-Carb blog, and top-ranked iTunes health podcasts, the Living’ La Vida Low-Carb Show, he changed his diet in 2004 to lose the weight that was literally killing him.
- Professor Tim Noakes (South Africa) – Professor Emeritus of the University of Cape Town, co-founder of the Sports Science Institute of South Africa, medical doctor, nutrition specialist and an A1-rated scientist by the National Research Foundation.
- Dr Stephen Phinney (USA) – a physician scientist who received his MD from Stanford, a PhD in Nutritional Biochemistry from MIT, and post-doctoral research at Harvard, and an internationally recognised expert in overstay, carbohydrate-restricted diets, diet and performance, and essential fatty acid metabolism.
- Dr Eric Westman (USA) – Associate Professor of Medicine at Duke Health Enterprise, Director of the Duke Lifestyle Medicine Clinic, president of the American Society of Bariatric Surgeons, a member of the Society of General Internal Medicine, the North American Association for the Study of Obesity, the Society for Nicotine and Smoking cessation Research, the Obesity Society. He also serves on the editorial board of Nutrition & Metabolism.
- Dr Jay Wortman (Canada) – a family medicine physician and clinical assistant professor in the Faculty of Medicine at the University of British Columbia and a recognised authority on low-carb, ketogenic diets for treatment of obesity, metabolic syndrome and type 2 diabetes, and recipient of the National Aboriginal Achievement Award in Medicine, and the American Nutrition and Metabolism Award for Excellence.
So it has taken the US 40 years to rehabilitate cholesterol’s reputation. The government is reportedly poised to drop official health warnings on cholesterol because the Dietary Guidelines Advisory Committee says it is no longer “considered a nutrient of concern for overconsumption” – a clumsy way of saying you can eat as much cholesterol as you like.
Better late than never you might say, and anyway, what’s a few decades between friends? Quite a lot, actually, when you consider the suffering and preventable, premature deaths of millions of people around the globe as a consequence of wrong dietary advice.
The committee’s report comes at the same time as original research by British obesity specialist Zoe Harcombe published in BMJ Open Heart. Harcombe and her team’s systematic review and meta-analysis conclude that “evidence from randomised controlled trials did not support the introduction of dietary fat guidelines in 1977 and 1983”. (Randomised controlled trials are the gold standard of scientific research.)
In other words, official dietary fat guidelines in the US, UK, and all other countries that have followed suit, including South Africa, are without scientific foundation.
Not surprisingly, that conclusion didn’t go down well in the UK, and the backlash and smear campaign came quickly. Experts denounced Harcombe’s study as flawed, even “dangerous” – despite growing science to the contrary. In her latest newsletter, Harcombe notes that Dr Alison Tedstone, Public Health England, “rapidly positioned that the advice may have been premature but was not wrong”. The attacks, she says, are yet another “terrible example of the lengths that public health will go to to protect their current advice”.
The American Advisory Committee report is proof of that: it happily pardons cholesterol, yet still demonises saturated fat, saying it is still “overconsumed” and poses the most risk to people aged over 50 – precisely a target group that strongly shows the toll bad dietary guidelines take on health in body and mind. Clearly, some dogmas die hard.
But I suppose we should be grateful for small nutritional mercies governments dish out. This mercy isn’t that small all on its own, but would have been huge if the Advisory Committee had acknowledged the vast body of reliable science proving that saturated fat is not a health demon.
It’s really annoying, though, that experts internationally have been warning governments for years that official dietary guidelines on cholesterol and saturated fat are not just wrong, but dangerous.
In 2013, top British interventional cardiologist Dr Aseem Malhotra, wrote in an opinion piece in the BMJ, headlined: “Saturated fat is not the major issue – let’s bust the myth of its role in heart disease”. He said:
“Scientists universally accept that trans fats — found in many fast foods, bakery products, and margarines — increase the risk of cardiovascular disease through inflammatory processes. But ‘saturated fat’ is another story.
“The mantra that saturated fat must be removed to reduce the risk of cardiovascular disease has dominated dietary advice and guidelines for almost four decades. Yet scientific evidence shows that this advice has, paradoxically, increased our cardiovascular risks.”
And it isn’t just cholesterol guidelines that leave a very sour taste in Malhotra’s mouth, and other LCHF proponents. Sugar’s another big one.
Conflicts of interest
In a report in the Financial Times, Malhotra calls on leading public health scientists who advise the UK government on nutrition, and who have received millions of pounds in research funding from food and drinks companies, to stand down.
So should public health scientists who do the same thing everywhere, including in South Africa, where the sugar, food and industries are equally active in influencing dietary guidelines. Look at the list of sponsors of the ADSA (Association of Dietetics of South Africa), to which conventional registered dietitians belong. They include companies like Hulletts, Kellogg’s and the Sugar association, for heaven’s sake.
But back to cholesterol, a nutrient so essential to your body, without it you’d die quickly without it.
Dr Ann Childers, a US paediatric and adult psychiatric physician, pulls no punches in defence of cholesterol and saturated fat in her blog:
“Once pronounced bad, cholesterol is safe again. After decades of egg-white omelettes, the US government corrected its false alarm,” says Childers who has a passion for helping patients regain physical and mental health through nutrition and sleep.
“You no longer need to be concerned about over-consumption of cholesterol-rich foods. Eat as much as like. Your government has kept (them) from you long enough.”
Childers joins Malhotra and Harcombe on the panel of international low-carb, high-fat (LCHF) expert speakers at the Old Mutual Health Convention in Cape Town from February 19 to 22, hosted by sports scientist Prof Tim Noakes, and organied by Karen Thomson, granddaughter of the later pioneering heart surgeon Prof Chris Barnard.
Harcombe, who is currently doing her Ph D on obesity, will give “nutritional nuggets to overcome conventional dietary guidelines”, and demolish the many health myths that keep people fat.
The convention is billed as a world-first gathering of international LCHF experts. In her latest newsletter, Harcombe says she doesn’t think of how she eats what she would advise others to eat as LCHF. She calls it simply eating “real food”.
However, she says she likes the term LCHF because:
- “It’s an equal and opposite statement to the Low Fat High Carb (LFHC) dietary advice that we currently have; and
- “That’s how people will end up eating if they adopt the real food approach.”
Another speaker at the LCHF conference is US scientist and physician Dr Stephen Phinney, emeritus professor of medicine at the University of California. With colleague Dr Jeff Volek, Phinney has done seminal research effectively demolishing the diet-heart hypothesis, and will speak on the “art and science of low-carbohydrate living and performance”.
Noakes credits Phinney and Volek’s work with precipitating the spectacular about-turn he made on carbohydrates and saturated fat in the diet four years ago – and the ongoing backlash by critics who continue to claim he and his LCHF diet are a public danger.
Noakes is ever vocal in his support for LCHF and criticisms of official dietary guidelines and the diet-heart hypothesis:
“No one has ever proven saturated fat and cholesterol in the blood cause heart disease,” he says.
It’s “an unproven hypothesis, an assumption based on epidemiology”, says Noakes. It has been destroyed by top scientists internationally and US investigative journalists Nina Teicholz in The Big Fat Surprise” and another speaker at the Cape Town conference, Gary Taubes, author of Why We Get Fat.
“Oxidised cholesterol is the problem,” says Noakes, “but it isn’t measured when patients are advised on diet.”
And the US move on cholesterol, while positive, does not acknowledge consequences of decades of flawed dietary guidelines. One consequence is effective brainwashing of doctors and dietitians who in turn brainwashed patients into avoiding saturated fat and cholesterol, significantly damaging their health and lifespan along the way, and contributing to global epidemics of NCDs (non-communicable diseases such as obesity, cancer, heart disease and diabetes).
Official dietary guidelines have also spawned the lucrative statin industry – blockbuster cholesterol-lowering drugs that have become the most prescribed drug on the planet.
Overmedication of millions
Noakes calls statins “the most ineffective drugs ever invented”. They come with over 900 studies pointing to a litany of serious side effects including muscle spasm, nausea, and worse: increased risk of diabetes and cancer.
Malhotra, in his BMJ report, says, “the (UK) government’s obsession with levels of total cholesterol, which has led to the overmedication of millions of people with statins, has diverted our attention from the more egregious risk factor of atherogenic dyslipidaemia”. That’s the medical term for abnormal cholesterol implicated in damaging coronary arteries characterised by low HDL, high triglycerides, driven by trans fats and refined carbs.
Top cardiologists around the globe still embrace statins with messianic zeal, and prescribe them to more and younger people, even children. These doctors and conventional dietitians who follow their lead, act as if heart disease were the consequence of a deficiency of statins in the diet, not saturated fat and cholesterol, as science proves is far more likely the case.
The reality is doctors, dietitians and all other health professionals who happily swallowed conventional wisdom on cholesterol and saturated fat did so without checking the science behind it.
Turns out, there wasn’t any, and they should say sorry for that.
“My critics have called me deluded and dangerous. In the South African Medical Journal in 2013, they said I have cherry picked, misinterpreted data, I don’t understand the science, I’ve lost my way, flouted the Hippocratic Oath, and I’m damaging patients and the population.” – Tim Noakes
This is Tim Noake’s presentation that he gave at the 2015 Old Mutual Health Summit / World’s First International LCHF Convention. In the presentation he brings to light all the main points of criticism that he has received over the years for his nutritional recommendations, and then methodically goes through each one pointing out why the criticism is unfounded.
“People are very reluctant to give up a theory in which they have invested a lot of time. They usually start by questioning the accuracy of the observations. If that fails, they try to modify the theory in an ad hoc manner. Eventually the theory becomes a creaking and ugly edifice.” – Stephen Hawking.
Read the presentation here: Source.
I have been following an LCHF lifestyle since 11 September 2012 and what I was doing back then in the beginning is a lot different to what I’m doing now, more than two years down the line.
When I started I was a carb-a-holic of note and would think nothing of eating things like a whole large pizza, two big slabs of chocolate in one sitting, a massive bowl of popcorn while watching a DVD, fish and chips, bread, ice-cream, liqueurs, a whole bottle of sweet champagne on my own, mugs of hot chocolate, desserts, etc. When I think about it now, I can hardly believe what I used to eat.
When I decided to switch to LCHF eating back in 2012 after a health scare, I did not go completely cold turkey. My strategy was to cut out all grains and all junk, but to eat as much as I liked of the good stuff. So when I felt the need for something nice, I allowed myself to eat sweet things like honey or dates or fruit. I also used to make myself sweet treats using dates, nut butters, etc. Over time the cravings lessened and eventually the need for the treats fell away. However, I was still allowing myself red wine and 70% chocolate and I was probably sticking to an LCHF lifestyle about 80% of the time.
As time went on, I found myself eating cleaner and cleaner and I finally decided to give up sugar completely on 11 Aug 2014 when I joined The Sugar Free Revolution. I gave up all alcohol, all fruit (except berries), dates and honey and all dairy except for cheese and butter and I stuck to it for the full 8 weeks of the programme. I am still honouring this commitment to myself except that I do have milk occasionally now when I have a cappuccino.
My 7 biggest tips for following this lifestyle would be:
- Success or failure is decided when you are shopping .. if you don’t buy it, you can’t eat it.
- Only buy things that have one or two ingredients .. if you have to buy things in packets, boxes or jars, read the labels.
- Planning is key .. fail to plan and you plan to fail.
- If you’re doing this for weight-loss, throw away your scale! NOW! I mean it.
- Educate yourself and don’t follow anyone’s advice blindly. There is a ton of information out there. Find what works for your unique situation.
- Do some exercise .. as much as you want, but do some.
- Get your head in the right place.
Visit the original source to read more about these top tips and see how you can practically apply them to your life.
If you have a sneaky suspicion that you may be addicted to sugar and carbohydrates, you are not alone. Recent studies are showing that sugar may very well addictive, and has the capacity to hijack your brain.
This video, from neuroscientist and addiction expert Dr Nicole Avena at TED, walks through what happens in the brain when someone is chowing down on a chocolate cake or some other sugary treat:
As Dr Avena explains, sugar overloads the brain’s reward system which can lead to strong cravings and a loss of control. In fact the cycle of sugar addiction follows that of drug addiction very closely.
Through its consistently rewarding effect, sugar does behave a like a drug.
Sugar’s effects on the brain are why some policymakers and advocates want stricter regulations on the substance. Robert Lustig, a medical expert at the University of California, San Francisco, even argues that sugar should be treated like a drug when it comes to regulations and taxes.
British Cardiologist Dr Aseem Malhotra, is the science director of Action on Sugar, a group of specialists concerned with sugar and it’s effect on health.
The scientific basis behind the recommendation to cut out sweets for weight loss and overall health benefit is often overlooked.
Did you know that the more sugar you consume, the more you come to crave it? Or how about that eating sweet foods causes a reward in the brain and mesolimbic dopamine pathway?
The science behind sweet is surprisingly complex, and also paints these foods in a fairly negative light. Gambling, shopping, cocaine, heroin, and alcohol – are all common addictions supported by salient science. But food and sugar addiction is still questioned – even though our world’s population has never been fatter than we are right now.
Often times we see clients turn to artificial sweeteners. And while these may be good as a “methadone” to getting off of sugar, they actually tend to result in weight gain, not weight loss.
There are multiple reasons to avoid both sugar and artificial sweeteners. The body responds to sweet food with a need for more sweet food, and ingores foods that will contain more nutrients, and have more satiety.
If we look at something like fructose specifically, some researchers have pointed out fructose is nearly equal to alcohol, in both societal function, hedonic and neuronal response, among others.
Visit the original source to read more about the neurobiology of sugar cravings and why loading up on nutrient dense foods while avoiding large amounts of sugar is the best way to combat sugat cravings and live a healthier life in general.
Repeat after me, “Ice Cream (or food/drink of your choice) is NOT the miracle cure for (insert current life problem here).”
Come on- say it with me, “Ice cream is NOT the miracle cure for a bad day.”
Okay, now let’s try this one, “I do not need to eat Breakfast at 7am, lunch at 12pm and dinner at 6pm if I’m not hungry at those times.”
And one more for good measure, “If (insert spouse/friend/etc. name here) is eating pizza, I do not need to eat pizza too.”
Now, how do you feel about the things you just said?
I want you to think about everything you ate yesterday. And I mean EVERY SINGLE TIME you had something in your mouth that you chewed and/or swallowed (get your heads out of the gutter). I’m not just talking about the food that you put on your plate but also those two bites of your child’s breakfast, that mindless munching while you were making dinner, and that piece of chocolate from your co-workers candy dish – no ‘convenient amnesia’ here. BE HONEST!
Now, for each time that you ate something, WHY did you eat it? Were you hungry? Bored? Was it a clock-based decision? Or did you just do it because everyone else was doing it or because it was just there?
I’d be willing to bet that at least 50% of the time you ate or drank something yesterday, you weren’t PHYSICALLY hungry. I know, you’re all – “Uh, yes I was hungry…” Okay, fair. I can’t actually KNOW what you were feeling, BUT I’m guessing in most of the situations when you ‘thought’ you were hungry if your choice had been celery instead of chocolate or tofu instead of steak; that hunger would’ve got up and walked right on out the door. Am I right??
Okay, so if you’re not truly experiencing a physiological NEED for food, but still feel hungry – the question is – What kind of ‘hungry’ are you?
Yeah, mind blown, right? There is more than one kind of hungry and understanding the differences between the types is kind of a big deal:
- Physical hunger
- Nutritional hunger
- Hormonal hunger
- Emotional hunger
- Hunger by association
- Practical hunger
- Taste hunger
- Habit or Learned Hunger
Visit the original source to read more about these different kinds of hunger. It’s time to stop playing these “Hunger Games”!
As I’m sure you’ve seen, eyes raise and questions arise when you order a burger wrapped in lettuce or discard a “wrap” and eat the contents. And then, when you answer with “Oh, I don’t eat grains,” minds boggle and mouths gape as they stumble to grasp the notion of someone who doesn’t eat bread or pasta.
Eventually, though, they fire off responses, challenges, questions, and proclamations. This isn’t right, this isn’t possible, this doesn’t agree with their idea of how people should eat. It just isn’t normal. You’re not normal, and you should be ashamed of yourself for introducing a new paradigm. But not all are personally offended by your decision. Some are honestly curious and flabbergasted. Some just want to know why someone would give up grains and how they get along without them.
Let’s take a look at the eight most popular and prevalent questions and then try to come up with some good responses to them:
- Question: “Oh, is that a low-carb thing?”
- Response: “Kinda, but it’s more than that. In order to survive and spread their genes, a grain uses anti-nutrients to dissuade animals from eating them. Some animals have adapted quite well, but humans haven’t, so I choose not to eat them.”
- Question: “I could never give up bread. And aren’t grains the staff of life?”
- Response: “An unfortunately large number of people are forced to subsist on grains as a staple, because they’re cheap and plentiful and calories are scarce, but that doesn’t mean it’s the best way to eat. Grains aren’t necessary if you have access to plenty of fresh animals and plants.”
- Question: “Where do you get your fiber?”
- Response: “I get my fiber from fruits and vegetables. Best of all, our gut bacteria can actually digest the fiber from fruits and vegetables, thereby producing short chain fatty acids that improve our metabolic health. Grain fiber is just a bulking agent that fills your toilet bowl.”
- Question: “What about the USDA food pyramid?”
- Response: “Since the USDA food pyramid was released in 1992, the obesity rate has increased unabated. What about it?”
- Question: “That must be terribly inconvenient. What do you eat for breakfast? What about sandwiches? What about dining out?”
- Response: “Just take off the bread and eat the other stuff. Bam.”
- Question: “Everything in moderation, I say. I don’t like to deprive myself of anything.”
- Response: “When I eat grains, I feel terrible, bloated, and not like myself. The way I see it, I’d be depriving myself of a full, rich, healthy, happy life if I were to eat grains in moderation. Besides, do a rib-eye, some buttered broccoli, and a glass of red wine sound like deprivation to you?”
- Question: “I’ve been eating grains all my life and don’t seem to have a problem.”
- Response: “I felt the same way until I tried ditching them for 30 days. All those little niggling aches and pains and complaints that I figured were just an inevitable aspect of life have disappeared. I feel better than ever.”
- Question: “Where do you get your minerals?”
- Response: “Since they’re bound up to phytic acid, the minerals in grains aren’t really even all that bioavailable to your body. What you see listed on the nutritional facts isn’t what you’re actually absorbing and assimilating. I get my minerals from plants, fruits, and animals, which our bodies can actually absorb.”
Visit the original source to read the actual explanations behind these responses so that you can understand and elaborate further if needed.
If you thought having to explain your grain-free diet was tough, explaining a high-fat diet – in particular, a high-animal fat diet – may seem even harder.
At least with a grain-free diet, you’re merely removing something that many hold near and dear to their hearts. It’s “healthy” and “delicious,” sure, but at least you’re not adding something that will actively kill you.
Fat is that deadly thing, for many people. It’s “fat,” for crying out loud. It’s bad for you, practically a poison. Everyone knows it. I mean, have you seen what fat down the kitchen drain does to your plumbing? (sarcasm)
Actually… Like the grain-free diet, explaining the high-fat diet is not that hard. I’ll even promise you that there are ways to do it, explanations and answers that don’t make you seem like a crazy person who hates his heart (I make no such promises for those of you with a stick of butter with bite marks and a tub of coconut oil with a greasy spoon beside it on your office desk, however).
Now let’s get right to their questions and responses you can use:
- Question: “Isn’t all that fat gonna glom onto your arteries?”
- Response: “My arteries are not pipes. Fat is not solidifying in my blood like it can in the plumbing. Atherosclerosis is a complex process with dozens of factors beyond what’s in your diet, let alone the fat content.”
- Question: “Isn’t all that cholesterol gonna raise your cholesterol?”
- Response: “Dietary cholesterol does not affect total blood cholesterol. In fact, when we do eat cholesterol, our bodies make less of it to keep our blood levels in balance.”
- Question: “Isn’t all that fat gonna make you fat?”
- Response: “No. Eating a high-fat, low-carb diet is the easiest way to inadvertently eat less without sacrificing satiation or satisfaction. It also improves your ability to access stored body fat rather than lean mass, which is helpful for fat loss.”
- Question: “But Dean Ornish/my mom/Walter Willet/the AHA/my doctor said saturated fat will give you heart attacks.”
- Response: “The most recent studies have concluded that saturated fat intake likely has no relation to heart disease, contrary to popular opinion.”
- Question: “Where do you get your energy?”
- Response: “Fat is the body’s preferred and most reliable form of energy, which is why we store excess energy as fat on our bodies. Unless you think we accumulate body fat just to make pants fit tighter.”
- Question: “But isn’t fat totally free of nutrients? How do you get your vitamins if you’re eating all that fat?”
- Response: “Certain fats, like egg yolks, palm oil, extra virgin olive oil, cod liver oil, and grass-fed butter, are some of the most nutritious foods in existence. And without fat in your meals, you often won’t absorb all the nutrients that are present in other foods like leafy greens, since many of them require fat for full absorption.”
- Question: “Doesn’t the brain run on carbs, not fat?”
- Response: “While it’s true that the brain requires some glucose for energy, using fat-derived ketones as well can make the brain run more efficiently and reduce its glucose requirements. On top of that, your body can probably create more glucose than your brain even requires.”
Visit the original source to read the actual explanations behind these responses so that you can understand and elaborate further if needed.
Low-carb diets work. That is pretty much a scientific fact at this point.
At least 23 high quality studies in humans have shown this to be true.
In many cases, a low-carb diet causes 2-3 times more weight loss as the standard low-fat diet that we’re still being told to follow (1, 2).
Low-carb diets also appear to have an outstanding safety profile. No serious side effects have been reported.
In fact, the studies show that these diets cause major improvements in many important risk factors (3).
Triglycerides go way down and HDL goes way up. Blood pressure and blood sugar levels also tend to decrease significantly (4, 5, 6, 7).
A high percentage of the fat lost on a low carb diet comes from the belly area and the liver. This is the dangerous visceral fat that builds up in and around the organs, driving inflammation and disease (8, 9, 10).
These diets are particularly effective for people with metabolic syndrome and/or type 2 diabetes. The evidence is overwhelming.
However, there is a lot of controversy about why these diets work.
People like to debate the mechanism, the stuff that is actually going on in our organs and cells that makes the weight go off.
Unfortunately, this is not fully known, and chances are that it is multifactorial – as in, there are many different reasons why these diets are so effective (11).
In this article, I take look at some of the most convincing explanations for the effectiveness of low carb diets.
The most convincing explanations for the effectiveness in low carb diets include:
- Carb restriction lowers insulin levels
- Blood levels of the hormone insulin go way down when carb intake is reduced. High insulin levels contribute to fat storage, and low insulin levels facilitate fat burning.
- Water weight drops rapidly in the beginning
- When people go low-carb, they lose significant amounts of excess water from their bodies. This explains the rapid weight loss seen in the first week or two.
- Low carb diets are high in protein (or at least higher)
- Low carb diets tend to be much higher in protein than low fat diets. Protein can reduce appetite, boost metabolism and help people hold on to muscle mass despite restricting calories.
- Low carb diets have a metabolic advantage
- Low-carb diets appear to have a metabolic advantage, but most of it is caused by the increased protein intake. In the beginning of a very low carb, ketogenic diet, some calories are wasted when glucose is produced.
- Low carb diets are less varied, and lower in “Food Reward”
- Low carb diets exclude many foods that are highly rewarding and extremely fattening. These diets also have less food variety, which may lead to reduced calorie intake.
- Low carb diets significantly lower your appetite, leading to automatic reduction in calorie intake
- Low carb diets lead to an automatic reduction in calorie intake, so that people eat fewer calories without having to think about it.
Few things have been debated as much as “carbohydrates vs fat.”
Some believe that increased fat in the diet is a leading cause of all kinds of health problems, especially heart disease.
This is the position maintained by most mainstream health organizations.
These organizations generally recommend that people restrict dietary fat to less than 30% of total calories (a low-fat diet).
However… in the past 11 years, an increasing number of studies have been challenging the low-fat dietary approach.
Many health professionals now believe that a low-carb diet (higher in fat and protein) is a much better option to treat obesity and other chronic, Western diseases.
In this article, I have analyzed the data from 23 of these studies comparing low-carb and low-fat diets.
All of the studies are randomized controlled trials, the gold standard of science. All are published in respected, peer-reviewed journals.
Low-carb group lost an average of 8.5kg while the low-fat group lost an average of 3.9kg
View the original source if you wish to read an easy-to-understand explanation of each of these studies.
Low-carb diets have been controversial for decades.
They were originally demonized by fat-phobic health professionals and the media.
People believed that these diets would raise cholesterol and cause heart disease because of the high fat content.
However… times are changing.
Since the year 2002, over 20 human studieshave been conducted on low-carb diets.
In almost every one of those studies, low-carb diets come out ahead of the diets they are compared to.
Not only does low-carb cause more weight loss, it also leads to major improvements in most risk factors… including cholesterol.
Here are the 10 proven health benefits of low-carb and ketogenic diets:
- Low-carb diets kill your appetite (in a good way)
- When people cut carbs, their appetite tends to go down and they often end up eating much fewer calories without trying.
- Low-carb diets lead to more weight loss
- Almost without exception, low-carb diets lead to more weight loss than the diets they are compared to, especially in the first 6 months.
- A greater proportion of the fat lost comes from the abdominal cavity
- A large percentage of the fat lost on low-carb diets tends to come from the harmful fat in the abdominal cavity that is known to cause serious metabolic problems.
- Triglycerides tend to go way down
- Low-carb diets are very effective at lowering blood triglycerides, which are fat molecules in the blood and a well known risk factor for heart disease.
- Increased levels of HDL (the “good”) cholesterol
- Low-carb diets tend to be high in fat, which leads to an impressive increase in blood levels of HDL, often referred to as the “good” cholesterol.
- Reduced blood sugar and insulin levels, with a major improvement in Type 2 Diabetes
- The best way to lower blood sugar and insulin levels is to reduce carbohydrate consumption. This is also a very effective way to treat and possibly even reverse type II diabetes.
- Blood pressure tends to go down
- Studies show that reducing carbs leads to a significant reduction in blood pressure, which should lead to a reduced risk of many common diseases.
- Low-carb diets are the most effective treatment known against metabolic syndrome
- Low-carb diets effectively reverse all 5 key symptoms of the metabolic syndrome, a serious condition known to predispose people to heart disease and type 2 diabetes.
- Low-carb diets improve the pattern of LDL cholesterol
- When you eat a low-carb diet, your LDL particles change from small (bad) LDL to large LDL – which is benign. Cutting carbs may also reduce the number of LDL particles floating around in the bloodstream.
- Low-carb diets are therapeutic for several brain disorders
View the original source if you wish to explore these benefits further and see the science behind them.
Crash weight loss diets that enjoy short-term popularity are often referred to as fad diets.
However… this term seems to have lost its meaning. It has basically just become a term of abuse for any diet that someone disagrees with.
Surprisingly, the low-carb diet is often called a “fad,” usually by people who don’t approve of the diet for some reason.
Whereas in fact this diet (or “way of eating”) has been around for a very long time and has strong scientific evidence to back it up (1, 2, 3).
Here are 6 reasons to stop calling low-carb a “fad” diet:
- It has been around for at least one and a half century
- The first popular low-carb book was published in 1863 and low-carb diets were used by many physicians as early as the 19th century.
- Atkins’s first book was published in 1972, way before the low-fat guidelines came out
- The first Atkins book was published in 1972, based on a scientific study that Dr. Atkins read about low-carb diets back in 1963. This happened way before the first official low-fat guidelines were published.
- Entire populations have thrived on such a diet, in excellent health
- There are several examples of entire populations living on a low-carb, high-fat diet in excellent health for many generations. Two notable examples are the Inuit and the Masai.
- More than 20 randomized controlled trials have been published
- Over 20 randomized controlled trials have demonstrated that low-carb diets are both safe and effective. They lead to more weight loss and greater improvements in health markers than the low-fat diet.
- People are able to stick to it better than the low-fat diet
- Low-carb diets tend to reduce the appetite, so people can often eat until fullness and still lose weight. This may be the reason that they appear to be even easier to stick to than low-fat diets.
- Many health professionals use them in their practice
- This is not surprising, given the immense amount of evidence that has accumulated in recent years. I’ve previously written about 17 doctors and 11 registered dietitians that not only use low-carb and/or paleo diets in their practice, but are actively blogging about it. Since writing these articles, I have found numerous others… and for each one that starts a blog, you can assume that many more are using the diet in their practice.
View the original source if you wish to explore these reasons further and see the science behind them.
In the beginning, the conventional low-fat diet was based on very weak scientific evidence, which has since been thoroughly disproven.
In the past few decades, many massive, long-term studies have shown that this diet is a very poor choice.
Not only is it proven to be ineffective, it can also be downright harmful for a lot of people.
Here are 7 ways the low-fat diet can harm your health:
- The Low-Fat Diet Encourages Consumption of Harmful Foods
- Many high sugar junk foods with a low-fat label have flooded the market. The low-fat diet also advocates consumption of foods now known to cause harm.
- The Low-Fat Diet Can Raise Your Triglycerides
- The low-fat diet is very high in carbohydrates. Excess carbohydrates are turned into fats in the liver, which raise blood levels of triglycerides, an important cardiovascular risk factor.
- The Low-Fat Diet Discourages Consumption of Healthy Foods
- Foods that are naturally high in saturated fat and cholesterol tend to be highly nutritious and perfectly healthy. The low-fat diet discourages consumption of these foods.
- The Low-Fat Diet Can Lower HDL (The “Good”) Cholesterol
- HDL is known as the “good” cholesterol and is associated with a reduced risk of heart disease. Studies show that the low-fat diet reduces blood levels of HDL.
- The Low-Fat Diet Lowers Testosterone Levels
- Testosterone is a very important hormone in both men and women. Low-fat diets can significantly reduce testosterone levels.
- The Low-Fat Diet Can Harm The Pattern of LDL (The “Bad”) Cholesterol
- Even though low-fat diets may cause mild reductions in LDL cholesterol, at the same time they shift the pattern of LDL cholesterol from Large LDL (which is benign) towards small, dense LDL (which is very harmful).
- The Low-Fat Diet Gives You Heart Disease
- There have been several massive, long-term randomized controlled trials (which are the gold standard of science) that have examined the effects of low-fat diets on the risk of heart disease. The results are shocking.
View the original source if you wish to explore these reasons further and see the science behind them.
Humans have been eating saturated fats for hundreds of thousands of years.
They were demonized a few decades ago and claimed to cause heart disease, but new data shows that to be completely false.
Here are the top 8 reasons not to fear saturated fats:
- Saturated Fats Increase The Size of LDL Cholesterol
- Saturated Fats only mildly elevate Large LDL, a benign subtype of LDL that is not associated with heart disease.
- Saturated Fats Raise HDL Cholesterol
- Eating saturated fats raises blood levels of HDL (the “good”) cholesterol, which should lower your risk of heart disease.
- Saturated Fats Do Not Cause Heart Disease
- There is absolutely no evidence that eating saturated fat is associated with heart disease. It is a myth that was never proven.
- Saturated Fats May Lower The Risk of Stroke
- Stroke is one of the leading causes of death. Several studies show that saturated fat consumption is associated with a reduced risk of stroke.
- Saturated Fats Don’t Damage Easily in High Heat
- For high-heat cooking, saturated fats are the best choice because they are more stable and don’t react with oxygen as easily.
- Foods With Saturated Fats Are Nutritious
- Natural foods that contain saturated fats are usually very nutritious and especially rich in fat soluble vitamins.
- Diets High in Saturated Fat Are Good For Weight Loss
- Low-carbohydrate diets, which are usually high in saturated fat, actually make you lose MORE weight than diets that are low in fat. They also improve ALL biomarkers of health much more than low-fat diets (22, 23, 24).
- Saturated Fat Tastes Amazing
View the original source if you wish to explore these reasons further and see the science behind them.
One of the most common mistakes people make on alow-carb diet is not eating enough fat.
If you eat low carb AND low fat, that leaves you with nothing but protein.
If you eat nothing but protein, you will eventually start feeling hungry, crappy and abandon the diet.
Every population that has thrived on a low-carb diet, such as the Inuit or Masai, have eaten lots of fat.
They cherished the fatty parts of the animal and the organs. To them, “lean meat” was dog food.
Here are 10 things you can do to make sure that you eat enough fat on a low-carb diet.
- Choose The Fattier Meats and Fishes
- Use More Fat When Cooking
- Take Cod Fish Liver Oil
- Eat Eggs, Nuts and Avocados
- Put Heavy Cream in Your Coffee
- Eat Mayonnaise and Guacamole
- Use Sauces Like Bearnaise
- Use Fatty Cheeses
- Eat Some Dark Chocolate
Be aware that you do NOT have to do all of these, they are merely suggestions if you struggle to get enough fat in your diet.
View the original source if you wish to explore these methods further and see the science behind them.
Many people falsely believe that weight gain (and loss) is all about calories and willpower.
However, modern obesity research disagrees… and scientists are increasingly pointing their fingers at a hormone called leptin (1).
Being resistant to this hormone’s effects (called leptin resistance) is now believed to be the leading driver of fat gain in humans (2).
- Meet Leptin – The “Master” Hormone That Regulates Body Weight
- Leptin is a hormone that is produced by the fat cells in the body. Its main role is regulating how many calories we eat and burn, as well as how much fat we carry on our bodies.
- Leptin is Supposed to Tell The Brain That We Don’t Need to Eat
- The main function of leptin is sending a signal to the brain, “telling” it how much fat is stored in the body’s fat cells.
- Leptin Resistance May be The Main Biological Abnormality in Obesity
- People who are obese have high levels of leptin, but the leptin signal isn’t working due to a condition known as leptin resistance. Leptin resistance can cause hunger and reduced energy expenditure.
- Losing Weight Reduces Leptin, so The Brain Tries to Gain The Weight Back
- When people lose fat, leptin levels decrease significantly. The brain interprets this as a starvation signal, changing our biology and behavior to make us regain the lost fat.
- What Causes Leptin Resistance?
- Potential causes of leptin resistance include inflammation, elevated free fatty acids and high leptin levels. All three are increased in obesity.
- What Science Knows About Reversing Leptin Resistance
- The best way to know if you are leptin resistant, is to look in the mirror.
- If you have a lot of body fat, especially in the belly area, then you are almost certainly leptin resistant.
- A key to preventing (or reversing) leptin resistance, is reducing diet-induced inflammation.
- There are several things you can do:
- Avoid processed food: Highly processed foods may compromise the integrity of the gut and drive inflammation (23).
- Eat Soluble Fiber: Eating soluble fiber can help improve gut health and may protect against obesity (24).
- Exercise: Physical activity may help to reverse leptin resistance (25).
- Sleep: Poor sleep has been implicated in problems with leptin (26).
- Lower your triglycerides: Having high blood triglycerides can prevent the transport of leptin from blood and into the brain (27). The best way to lower triglycerides is to reduce carbohydrate intake (28).
- Eat Protein: Eating plenty of protein can cause automatic weight loss. There are many reason for that, one of them may be an improvement in leptin sensitivity (29).
View the original source if you wish to explore this topic and see the science behind it
People are fatter and sicker than ever before. Obesity rates have tripled since 1980 and have increased particularly fast in children.
The reason why this has happened is still debated among scientists, but it must be due to changes in the environment because our genes don’t change this quickly.
This article contains graphs with historical trends and results from obesity studies, showing some of the main reasons why obesity has become such a massive problem.
Here are 12 graphs that show why people get fat:
- People Are Eating More Junk Food Than Ever
- Sugar Consumption Has Skyrocketed
- People Gain Lots of Weight During The Holidays, Which They Never Get Rid Of
- The Obesity Epidemic Started When The Low-Fat Guidelines Were Published
- Food is Cheaper Than Ever Before
- People Are Drinking More Sugary Soda and Fruit Juices
- Increased Food Variety Contributes to Overeating and Weight Gain
- People Don’t Burn as Many Calories When Working
- People Are Eating More Vegetable Oils, Mostly From Processed Foods
- The Social Environment Can Strongly Affect Calorie Intake
View the original source if you wish to view commentary and science behind these graphs.
The “war” on saturated fat is the biggest mistake in the history of nutrition.
As people have reduced their intake of animal fat and cholesterol, many serious diseases have gone up. We are now in the midst of worldwide pandemics of obesity, metabolic syndrome and type II diabetes.
Studies conducted in the past few decades conclusively show that neither saturated fat nor dietary cholesterol cause harm in humans (1, 2, 3, 4).
Scientists are now beginning to realize that the entire low-fat dogma was based on flawed studies that have since been thoroughly debunked.
Here are 6 graphs that clearly show how incredibly damaging it has been to advise people to reduce their consumption of animal fat:
- In Europe, The Countries That Eat The Most Saturated Fat Have The Lowest Risk of Heart Disease
- The Obesity Epidemic in The USA Started at Almost The Exact Same Time The Low-Fat Dietary Guidelines Were Published
- Diets That Are High in Fat But Low in Carbohydrates Cause More Weight Loss Than Diets That Are Low in Fat
- The Diseases of Civilization Increased as Butter and Lard Were Replaced With Vegetable Oils and Trans Fats
- The Obesity Epidemic Started as People Reduced Their Intake of Red Meat and High-Fat Dairy products
- In The Framingham Heart Study, Heart Disease Goes up as People Replace Heart-Healthy Butter With Toxic Margarine
View the original source if you wish to view commentary and science behind these graphs.