Low Carb Diet Quotes

Tyson dropped the two warriors he was about to tie into a knot and jogged after us. He jumped on the centaur's back. 'Dude!' the centaur groaned, almost buckling under Tyson's weight. 'Do the words "low-carb diet" mean anything to you?

All diets that result in weight loss do so on one basis and one basis only: They reduce circulating levels of insulin; they create and prolong the negative stimulus of insulin deficiency.

Dude!” the centaur groaned, almost buckling under Tyson’s weight. “Do the words ‘low-carb diet’ mean anything to you?

Ketones are an efficient and effective fuel for human physiology without increasing the production of damaging free radicals. Ketosis allows a person to experience nonfluctuating energy throughout the day as well as enhanced brain function and possibly resistance to malignancy. – Dr. David Perlmutter

A low-carb, ketogenic diet needs to be high in fat, not protein, to produce adequate ketones.

if a lie is repeated often enough, people will begin to believe it.

Good and slimming exercise is primarily strength and interval training whilst on a low carb diet. Bad and ineffective exercise is doing any exercise on a  low fat diet.

To achieve a ketotic state, I ask people to begin with grain and sugar elimination. Grains are, by the way, the worst offenders for triggering high blood sugar, even worse than simple sugars, such as sucrose. So grain elimination—not reduction—is key for getting into ketosis. – Dr. William Davis

Many chronic symptoms and health conditions—such as fatigue, sleepiness, mood disorders, insomnia, gastroesophageal reflux disease, lipid disorders, high blood pressure, headaches (including migraines), gas, bloating, irritable bowel syndrome, joint inflammation, acne, and difficulty concentrating, to name a few—will improve on a ketogenic diet. Treating lifestyle conditions with lifestyle change such as this can make us a healthier and less drug-dependent country. – Jackie Eberstein

And as a nutritional researcher, I was surprised at first by the popularity and commercial success of the low-carb diet, especially given its serious flaws. The research on high-protein, high-fat diets has consistently demonstrated that they have disastrous health effects and fail to secure compliance and long-term weight loss.

These studies all came to the same startling conclusion: the low-carb diet was significantly better for weight loss than the low-fat diet. Even more stunning was that all the important risk factors for cardiovascular disease—including cholesterol, blood sugar level, and blood pressure—were also much improved on the low-carb diet.

Carbohydrate overconsumption has created the walking dead. – Stephanie Person

So if ketosis is so desirable, then why has there been such deafening silence or even fierce negativity on the subject from health authorities?

During periods of starvation or fasting, the human brain can very easily switch over to using ketones as an alternative to glucose.

There are three reasons why people fail to reach a ketogenic state: too many carbohydrates, too much protein, or not enough fat.

Steer clear of sugars in any form (including starchy carbohydrates) because they can be disruptive to the way you process and metabolize foods.

I find I have much better drive and focus when in a state of ketosis. I have a lot more mental clarity and productivity. Bryan Barksdale

There seems to be nothing that relieves anxiety state but hard outdoor exercise and useful work. Hard work is wonderful medicine.

Lights Out: Sleep, Sugar, and Survival,

Ketogenic therapy shows promise for autism, fibromyalgia, chronic pain, and migraines.

Eating carbohydrates makes you hungry. If you don’t eat carbohydrates, there is no hunger.

Years of poor eating habits will catch up to you,

There is no such thing as an essential carbohydrate. . . . Anyone who tells you to start eating carbohydrates in order to fix a health problem is totally missing the point. – Nora Gedgaudas

What I tried to make clear in Good Calories, Bad Calories was that nutrition and obesity research lost its way after the Second World War with the evaporation of the European community of scientists and physicians that did pioneering work in those disciplines. It has since resisted all attempts to correct it. As a result, the individuals involved in this research have not only wasted decades of time, and effort, and money but have done incalculable damage along the way. Their beliefs have remained imperious to an ever-growing body of evidence that refutes them while being embraced by public-health authorities and translated into precisely the wrong advice about what to eat and, more important, what not to eat if we want to maintain a healthy weight and live a long and healthy life.

Even if a calorie is a calorie when it comes to weight loss then carbohydrate restricted diets are better anyway. The main criticism from these folks is that the only reason people lose weight on low carb diets is because of the decrease in calories. Indeed, eat as much as you want low carb dieters often reduce the amount of calories they eat to similar amounts as calorie counting low fat dieters.

So let’s consider an alternative diet, say 1200 kcal consisting of 30% protein, 15% carbs (i.e., 180 kcal or 45 grams), and 55% fat. After a week or two of getting adapted (during which you may experience some of the fuel limitation symptoms discussed above), your serum ketones rise up in the range (1-2 millimolar) where they meet at least half of the brain’s fuel supply. Now if you go for that 5 mile run, almost all of your body’s muscle fuel comes from fat, leaving your dietary carb intake plus gluconeogenesis from protein to meet the minor fraction of your brain’s energy need not provided from ketones. And, oh yes, after your run while on the low carb diet, your ketone levels actually go up a bit (not dangerously so), further improving fuel flow to your brain. So what does this mean for the rest of us who are not compulsive runners? Well, this illustrates that the keto-adapted state allows your body more flexibility in meeting its critical organ energy needs than a ‘balanced’ but energy-restricted diet. And in particular, this also means that your brain is a “carbohydrate dependent organ” (as claimed by the USDA Dietary Guidelines Advisory Committee as noted in Chapter 3) ONLY when you are eating a high carbohydrate diet. When carbohydrate is restricted as in the example above, your body’s appropriate production of ketones frees the brain from this supposed state of ‘carbohydrate dependency’. And because exercise stimulates ketone production, your brain’s fuel supply is better supported during and after intense exercise when on a low carbohydrate diet than when your carbohydrate intake is high (see below).

It's unrealistic to expect to not eat the types of foods you really enjoy, so when you restrict what you can eat too much, it often leads to binge eating and then giving up completely and ending back up at square one.

First, when you try to restrict calories and exercise more, your body is hardwired to perceive a starvation situation. That makes you tired (so you move less and conserve energy) and hungry (so you eat more), and it slows down your metabolism (so you don’t die!). This “eat less, exercise more” formula is not too successful for most people. It can work for a short time, certainly, but less than 10 percent of people lose weight and keep it off for a year;4 you will almost always rebound and gain back the weight. Second, when you eat carbs and sugar, insulin spikes and your blood sugar drops. The insulin drives most of the available fuel in your bloodstream into fat cells, especially the fat cells around your middle, otherwise known as belly fat. So your body is starved of fuel, and this stimulates your brain5 to make you eat more.6 You could have a year’s worth of stored energy in your fat tissue and yet feel like you are starving. The only thing that can stop this vicious cycle is eating a lot of fat and cutting out the refined carbs and sugar. A high-fat, low-carb diet leads to a faster metabolism and sustained weight loss.

The Tree of Life was an ancient symbol of interconnection, fertility, and eternal life—precisely because of this legendary tree’s fruit. Fruit is part of our essence, a basic element of who we are. We cannot survive without fruit on this planet. It outweighs the nutrition of any other food. Yet the current “health” movement toward low-carb diets has put fruit on the endangered species list, with the goal of making it extinct. Is this denial? Ignorance? Foolishness? We’re not talking about uneducated people who are driving the trend. We’re talking about smart, highly intelligent professionals with advanced degrees in medicine and nutrition. If they’re advising patients to shun fruit, it must be because of their training, the misinformation out there, or their own selective interests. Have you heard of book burning? If the anti-sugar war keeps up its momentum, fruit trees will be next to go up in flames.

Feeling Faint Issue: I’m happy losing weight with a low carbohydrate diet, but I’m always tired, get light headed when I stand up, and if I exercise for more than 10 minutes I feel like I’m going to pass out. Response: Congratulations on your weight loss success, and with just a small adjustment to your diet, you can say goodbye to your weakness and fatigue. The solution is salt…a bit more salt to be specific. This may sound like we’re crazy when many experts argue that we should all eat less salt, however these are the same experts who tell us that eating lots of carbohydrates and sugar is OK. But what they don’t tell you is that your body functions very differently when you are keto-adapted. When you restrict carbs for a week or two, your kidneys switch from retaining salt to rapidly excreting it, along with a fair amount of stored water. This salt and water loss explains why many people experience rapid weight loss in the first couple of weeks on a low carbohydrate diet. Ridding your body of this excess salt and water is a good thing, but only up to a point. After that, if you don’t replace some of the ongoing sodium excretion, the associated water loss can compromise your circulation The end result is lightheadedness when you stand up quickly or fatigue if you exercise enough to get ‘warmed up’. Other common side effects of carbohydrate restriction that go away with a pinch of added salt include headache and constipation; and over the long term it also helps the body maintain its muscles. The best solution is to include 1 or 2 cups of bouillon or broth in your daily schedule. This adds only 1-2 grams of sodium to your daily intake, and your ketoadapted metabolism insures that you pass it right on through within a matter of hours (allaying any fears you might have of salt buildup in your system). This rapid clearance also means that on days that you exercise, take one dose of broth or bouillon within the hour before you start.

eating a ketogenic diet lowers inflammation naturally, without the use of prescription medications such as statins. It’s this inflammation that is the true culprit in heart disease, and the fact that ketosis reduces systemic inflammation is further evidence supporting the use of a low-carb, high-fat diet for improving heart health.

How many high-quality studies of the like do you think they have shown in order to be able to recommend a “healthy” low-fat diet to the entire population? Hundreds? Ten? Do you think there is a single one? Astonishingly enough, the correct answer is zero. There is not one high-quality study verifying that saturated fat is dangerous.

In just the past few decades, the rates of obesity, diabetes, heart disease, and other chronic illnesses have gotten considerably worse. And do you know what’s most shocking about that? The spike in all of these ailments coincides almost perfectly with the implementation of the government’s Dietary Guidelines in 1980. Coincidence? I think not.

Carbohydrates First off, you don’t have to have them. That doesn’t mean I’m telling you to go on a low-carb diet. Rather, the evidence base to date suggests that low-carb diets are safe. So if you’ve enjoyed low-carb living in the past, but stopped because you were worried it wasn’t good for you, feel free to consider going back to a low-carb lifestyle.

The three rules for getting control of your diet. Rule 1. If you’re OK, you’re OK. Rule 2. If you want to lose weight: Don’t eat. If you have to eat, don’t eat carbs. If you have to eat carbs, eat low-glycemic index carbs. Rule 3. If you have diabetes or metabolic syndrome, carbohydrate restriction is the “default” approach, that is, the one to try first.

Virtually every person who uses the WFPB diet loses weight, reduces their blood sugar and insulin levels, and resolves diabetes and related diseases. A plant protein–based diet (as in the high-carb WFPB diet) also decreases total blood cholesterol and the formation of plaques that lead to heart disease, effects not seen from a low-carb, animal protein–based diet.

if you are led to believe carbs are bad then you fear them, and you try to cut out potatoes, yams, rice, whatever. These become your ‘fear foods’ and it can get pretty ridiculous. For example, people who buy into the notion of high vs. low glycemic carbs are told to cut out carrots for example, so that a completely healthy and useful food becomes a ‘fear food.’ When

the ketogenic diet was originally designed in the 1920s to help treat epilepsy, according to a report published in Epilepsia. It was proven to be an effective form of treatment, particularly for childhood epilepsy. Scientists soon discovered that its benefits extended beyond epilepsy treatment. It has also been found helpful in weight loss and the prevention of other diseases.

The authorities who insist that abstaining from carbohydrates is an unsustainable lifestyle once again typically do so from the perspective of lean people whose primary fuel happens to be carbohydrates and whose bodies can tolerate carbohydrates without accumulating excess fat. From their perspective, a program that requires living without carbohydrates appears doomed to fail. Why would anyone do it, if another way existed that allowed for the occasional consumption of cinnamon buns and pasta (in moderation, not too much)? But for many of us, there may be no other way. Lean folks aren’t like us. They don’t get fat when they eat carbohydrates; they may not hunger for them just by thinking about them. They have a choice to live with carbohydrates or not. We don’t. Not if we want to be lean and as healthy as we can be.

Perhaps the most telling report on the low-carb diet and health is the recent summary of 17 studies published in January 2013 involving 272,216 subjects,59 in which a low-carb diet showed a statistically significant 31 percent increase in total deaths. This finding is even more telling than the statistics suggest because this 31 percent increase is in comparison to the already high mortality typically observed for the SAD, when compared to a whole food, plant-based diet.

I have seen mood stabilization, reduced or eliminated depression, reduced or eliminated anxiety, improved cognitive functioning, greatly enhanced and evened-out energy levels, cessation of seizures, improved overall neurological stability, cessation of migraines, improved sleep, improvement in autistic symptoms, improvements with PCOS (polycystic ovary syndrome), improved gastrointestinal functioning, healthy weight loss, cancer remissions and tumor shrinkage, much better management of underlying previous health issues, improved symptoms and quality of life in those struggling with various forms of autoimmunity (including many with type 1 and 1.5 diabetes), fewer colds and flus, total reversal of chronic fatigue, improved memory, sharpened cognitive functioning, and significantly stabilized temperament. And there is quality evidence to support the beneficial impact of a fat-based ketogenic approach in all these types of issues. – Nora Gedgaudas

Fat adaption is a process that happens after at least four weeks of ketosis. It’s the end of your period of transition into a low-carb diet. During fat adaption, your body is fully acclimated to burning only fat. You no longer crave carbs, and you tend to get fuller faster and stay that way longer. When you eat carbs, they don’t spike your blood sugar the way they used to, and blood sugar returns to a normal state more quickly. Your body may even become fat adapted without your even knowing it.

There’s a saying that insanity is doing the same thing over and over and expecting different results. And that’s precisely what has happened to national nutritional policy in the United States in recent years. The government ignores studies that don’t fit within a preconceived template of a low-fat, low-salt, calorie-restricted, high-carb, plant-based diet. But this one-size-fits-all approach to eating does not work for the large segment of the population that is dealing with obesity and other metabolic chronic health issues.

In other words, carbs can be seen as a far dirtier fuel than fats. When you adopt a high-fat, low-carb diet and make the switch to burning fat and ketones for fuel instead of glucose, your mitochondria’s exposure to oxidative damage drops by as much as 30 to 40 percent compared to when your primary source of fuel is sugar, as is typical in American diets today. This means that when you are “fat adapted”—that is, when you have made the transition to burning fat for fuel—your mitochondrial DNA, cell membranes, and protein can remain stronger, healthier, and more resilient. In order

The takeaway is that you should build habits that work for your personality.* People can get ripped working out like a bodybuilder, but if you prefer rock climbing or cycling or rowing, then shape your exercise habit around your interests. If your friend follows a low-carb diet but you find that low-fat works for you, then more power to you. If you want to read more, don’t be embarrassed if you prefer steamy romance novels over nonfiction. Read whatever fascinates you.* You don’t have to build the habits everyone tells you to build. Choose the habit that best suits you, not the one that is most popular. There is a version of every habit that can bring you joy and satisfaction.

A meta-analysis of four cohort studies following the diets, diseases, and deaths of more than a quarter million people found that those who eat lower-carb diets suffer a significantly higher risk of all-cause mortality, meaning they live, on average, significantly shorter lives.4188 The risk of cardiovascular disease specifically appears to depend on the source of fat. In a Harvard study of heart attack survivors, those who adhered more to a lower-carb diet based on animal sources of fat and protein had a 50 percent higher risk of dying from a heart attack or stroke, but no such association was found for lower-carb diets based on plant sources.4189 These studies were based on low-carb scoring systems, though, so they speak more to the risks of lower-carb eating rather than a truly low-carb ketogenic diet.

We have witnessed hundreds of clients and patients damage their metabolic and hormonal health through low-carb diets. It is becoming increasingly apparent that there is an epidemic of metabolic and hormonal dysfunction emerging in the hordes of people who have been following low-carb diets. This is particularly impactful for women—and especially physically active women—who commonly suffer side effects from their low-carb diets, including: A stopped or irregular menstrual cycle (amenorrhea)418 419 420 421 422 Decreased fertility423 424 425 Hypoglycemic episodes and blood sugar swings426 Depression, anxiety, and irritability427 428 429 Poor libido430 431 432 Disrupted sleep/insomnia433 434 Dysfunctional relationship with food and fear about eating either fat or carbohydrate435 436 Cycles of restriction and binges437 438 Chronic fatigue 439 440 441 442 Poor thyroid function (and a slow metabolism)443 444 445 446 447 448

Without carbohydrates, the body will use protein and fat as fuel—this is called ketosis. When your body is in the metabolic state of ketosis, it turns fat into ketones in the liver, which will supply energy instead of glucose, as if you were fasting. You may have heard of the ketogenic diet, in fact, which focuses on protein and fat intake, while maintaining a very low carbohydrate intake. This diet, newly trendy, may have benefits such as weight loss and improved blood sugar levels. However, it is very restrictive; eliminating healthy fruits, vegetables, legumes, and other nutritious complex carbohydrates seems unnecessary and no fun. Also, we don’t know the long-term effects of ketosis (though if you do go too long without any carbs, it can lead to heart or kidney disease). What I do know, after years of studying nutrition, is that any diet that is very restrictive or eliminates entire food groups can be unrealistic and difficult to sustain. That’s why Zero Sugar Diet eliminates added sugars—but allows natural ones. Pretty sweet deal.

Vern did not trust humans was the long and short of it. Not a single one. He had known many in his life, even liked a few, but in the end they all sold him out to the angry mob. Which was why he holed up in Honey Island Swamp out of harm's way. Vern liked the swamp okay. As much as he liked anything after all these years. Goddamn, so many years just stretching out behind him like bricks in that road old King Darius put down back in who gives a shit BC. Funny how things came back out of the blue. Like that ancient Persian road. He couldn't remember last week, and now he was flashing back a couple thousand years, give or take. Vern had baked half those bricks his own self, back when he still did a little blue-collar. Nearly wore out the internal combustion engine. Shed his skin two seasons early because of that bitch of a job. That and diet. No one had a clue about nutrition in those days. Vern was mostly ketogenic now, high fat, low carbs, apart from his beloved breakfast cereals. Keto made perfect sense for a dragon, especially with his core temperature. Unfortunately, it meant that beer had to go, but he got by on vodka. Absolut was his preferred brand. A little high on alcohol but easiest on the system.

Eat either three regular-size meals a day or four or five smaller meals. Do not skip meals or go more than six waking hours without eating. 2. Eat liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat, as well as of pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils (preferably expeller-pressed or cold-pressed). 3. Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables. You can eat approximately three cups-loosely packed-of salad, or two cups of salad plus one cup of other vegetables (see the list of acceptable vegetables on page 110). 4. Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as chickpeas, kidney beans and other legumes, are not permitted at this time. 5. Eat nothing that is not on the acceptable foods list. And that means absolutely nothing! Your "just this one taste won't hurt" rationalization is the kiss of failure during this phase of Atkins. 6. Adjust the quantity you eat to suit your appetite, especially as it decreases. When hungry, eat the amount that makes you feel satisfied but not stuffed. When not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements. 7. Don't assume any food is low in carbohydrate-instead read labels! Check the carb count (it's on every package) or use the carbohydrate gram counter in this book. 8. Eat out as often as you wish but be on guard for hidden carbs in gravies, sauces and dressings. Gravy is often made with flour or cornstarch, and sugar is sometimes an ingredient in salad dressing. 9. Avoid foods or drinks sweetened with aspartame. Instead, use sucralose or saccharin. Be sure to count each packet of any of these as 1 gram of carbs. 10. Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar. 11. Drink at least eight 8-ounce glasses of water each day to hydrate your body, avoid constipation and flush out the by-products of burning fat. 12. If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables.

Small Change Snack Tips 1. Limit a snack to approximately 200 calories maximum. 2. Turn coffee or a tea into a snack by adding a cup of low-fat milk or soymilk. 3. Do not have a carbohydrate alone (such as an apple or a serving of crackers); you will still be hungry. Instead, pair a carb with a lean protein or healthy fat. Have low-fat cheese with your apple, or some peanut butter on your whole grain crackers. 4. It’s okay to have carbs alone before bed (such as a piece of fruit) because it doesn’t need to keep you full—you’re about to go to sleep. 5. Don’t double dip. For instance, don’t do string cheese and nuts, or string cheese and yogurt. Instead, choose one high-fiber carb and one lean protein or healthy fat; otherwise your calories (and fat) can add up. 6. When you eat straight from the bag, box, or can, you’ll consume more. Preportion items like nuts in resealable snack-size bags. 7. Try to keep snacktime to three hours after you have eaten. If you eat it too close to your last meal, it won’t do its job for the next meal. 8. If buying an energy bar, read the label and look for more fiber and protein, less calories and fat. 9. Just because it’s a “100-calorie pack” doesn’t mean it is a healthy snack. Make sure it offers some fiber and protein or healthy fat—and if not, skip it.

Dear Jon, A real Dear Jon let­ter, how per­fect is that?! Who knew you’d get dumped twice in the same amount of months. See, I’m one para­graph in and I’ve al­ready fucked this. I’m writ­ing this be­cause I can’t say any of this to you face-to-face. I’ve spent the last few months ques­tion­ing a lot of my friend­ships and won­der­ing what their pur­pose is, if not to work through big emo­tional things to­gether. But I now re­al­ize: I don’t want that. And I know you’ve all been there for me in other ways. Maybe not in the lit­eral sense, but I know you all would have done any­thing to fix me other than lis­ten­ing to me talk and al­low­ing me to be sad with­out so­lu­tions. And now I am writ­ing this let­ter rather than pick­ing up the phone and talk­ing to you be­cause, de­spite every thing I know, I just don’t want to, and I don’t think you want me to ei­ther. I lost my mind when Jen broke up with me. I’m pretty sure it’s been the sub­ject of a few of your What­sApp con­ver­sa­tions and more power to you, be­cause I would need to vent about me if I’d been friends with me for the last six months. I don’t want it to have been in vain, and I wanted to tell you what I’ve learnt. If you do a high-fat, high-pro­tein, low-carb diet and join a gym, it will be a good dis­trac­tion for a while and you will lose fat and gain mus­cle, but you will run out of steam and eat nor­mally again and put all the weight back on. So maybe don’t bother. Drunk­en­ness is an­other idea. I was in black­out for most of the first two months and I think that’s fine, it got me through the evenings (and the oc­ca­sional af­ter­noon). You’ll have to do a lot of it on your own, though, be­cause no one is free to meet up any more. I think that’s fine for a bit. It was for me un­til some­one walked past me drink­ing from a whisky minia­ture while I waited for a night bus, put five quid in my hand and told me to keep warm. You’re the only per­son I’ve ever told this story. None of your mates will be ex­cited that you’re sin­gle again. I’m prob­a­bly your only sin­gle mate and even I’m not that ex­cited. Gen­er­ally the ex­pe­ri­ence of be­ing sin­gle at thirty-five will feel dif­fer­ent to any other time you’ve been sin­gle and that’s no bad thing. When your ex moves on, you might be­come ob­sessed with the bloke in a way that is al­most sex­ual. Don’t worry, you don’t want to fuck him, even though it will feel a bit like you do some­times. If you open up to me or one of the other boys, it will feel good in the mo­ment and then you’ll get an emo­tional hang­over the next day. You’ll wish you could take it all back. You may even feel like we’ve en­joyed see­ing you so low. Or that we feel smug be­cause we’re win­ning at some­thing and you’re los­ing. Re­member that none of us feel that. You may be­come ob­sessed with work­ing out why ex­actly she broke up with you and you are likely to go fully, fully nuts in your bid to find a sat­is­fy­ing an­swer. I can save you a lot of time by let­ting you know that you may well never work it out. And even if you did work it out, what’s the pur­pose of it? Soon enough, some girl is go­ing to be crazy about you for some un­de­fin­able rea­son and you’re not go­ing to be in­ter­ested in her for some un­de­fin­able rea­son. It’s all so ran­dom and un­fair – the peo­ple we want to be with don’t want to be with us and the peo­ple who want to be with us are not the peo­ple we want to be with. Re­ally, the thing that’s go­ing to hurt a lot is the fact that some­one doesn’t want to be with you any more. Feel­ing the ab­sence of some­one’s com­pany and the ab­sence of their love are two dif­fer­ent things. I wish I’d known that ear­lier. I wish I’d known that it isn’t any­body’s job to stay in a re­la­tion­ship they don’t want to be in just so some­one else doesn’t feel bad about them­selves. Any­way. That’s all. You’re go­ing to be okay, mate. Andy

THE DIET-GO-ROUND LOW-CALORIE DIETS Diets began by limiting the number of calories consumed in a day. But restricting calories depleted energy, so people craved high-calorie fat and sugar as energizing emergency fuel. LOW-FAT DIETS High-calorie fats were targeted. Restricting fat left people hungry, however, and they again craved more fats and sugars. FAKE FAT Synthetic low-cal fats were invented. People could now replace butter with margarine, but without calories it didn’t deliver the energy and satisfaction people needed. They still craved real fat and sugar. THE DIET GO-ROUND GRAPEFRUIT DIETS Banking on the antioxidant and fat-emulsifying properties of grapefruit, dieters could eat real fat again, as long as they ate a grapefruit first. But even grapefruits were no match for the high-fat American diet. SUGAR BLUES The more America restricted fat in any way to lose weight, the more the body rebounded by storing fat, and craving and bingeing on fats and sugars. Sugar was now to blame! SUGAR FREE High-calorie sugars were replaced with no-calorie synthetic sweeteners. The mind was happy but the body was starving as diet drinks replaced meals. People eventually binged on excess calories from other sources, such as protein. HIGH-PROTEIN DIETS The new diet let people eat all the protein they wanted without noticing the restriction of carbs and sugar. Energy came from fat stores and dieters lost weight. But without carbs, they soon experienced low energy and craved and binged on carbs. HIGH-CARB DIETS Carb-craving America was ripe for high-carb diets. You could now lose weight and eat up to 80 percent carbs—but they had to be slow-burning, complex carbs. Fast-paced America was addicted to fast energy, however, and high-carb diets soon became high-sugar diets. LOW CHOLESTEROL The combination of sugar, fat, and stress raised cholesterol to dangerous levels. The solution: Reemphasize complex carbs and reduce all animal fats. Once again, dieters felt restricted and began craving and bingeing on fats and sugars. EXERCISE Diets weren’t working, so exercise became the cholesterol cure-all. It worked for a time, but people didn’t like to “work out.” Within 25 years, no more than 20 percent of Americans would do it regularly. VEGETARIANISM With heart disease and cancers on the rise, red meat was targeted. Vegetarianism came into fashion but was rarely followed correctly. People lived on pasta and bread, and blood sugars and energy levels went out of control. GRAZING High-carb diets were causing energy and blood sugar problems. If you ate every 2 hours, energy was propped up and fast-paced America could keep speeding. Fatigue became chronic fatigue, however, with depression and anxiety to follow. FOOD COMBINING By eating fats, proteins, and carbs separately, digestion improved and a host of digestive, energy, and weight problems were helped temporarily. But the rules for what you could eat together led to more frequent small meals. People eventually slipped back to their old ways and old problems. THE ZONE Aimed at fixing blood sugar levels, this diet balanced intake of proteins, fats, and carbs. It worked, but again restricted certain kinds of carbs, so it didn’t last, and America was again craving emergency fuel. COFFEE TO THE RESCUE Exhausted and with a million things to do, America turned to legal stimulants like coffee for energy. But borrowed energy must be paid back, and many are still living in debt. FULL CIRCLE Frustrated, America is turning to new crash diets and a wave of high-protein diets. It is time to break this man-made cycle with the simplicity of nature’s own 3-Season Diet. If you let nature feed you, you will not starve or crave anything.

Saturated fats, like those in butter, coconut oil, and red meat, and monounsaturated fats, such as those found in avocados, olive oil, and macadamia nuts, are basically safe for consumption in terms of your health.

A high-fat diet in the presence of carbohydrate is different than a high-fat diet in the presence of low carbohydrate. – Dr. Richard Feinman

the major protective effect of ketosis is a significant reduction in glucose metabolism. This is the opposite of diabetes. – Dr. Charles Mobbs

Dr. Pescatore sees the ketogenic diet as a way to “enjoy life to the fullest and eat really well along the way.

Fat is not the enemy in your diet. Fat is your friend.

you need to eat fat in order to burn fat.

There is only about one teaspoon of sugar in your entire bloodstream.

So much for my low-carb diet.” “The low-carb diet goes against everything I believe in. Do you think anyone lies on their deathbed thinking ‘I’m so glad I stayed away from bread, pasta, potatoes, beer or my aunt Linda’s doughnuts’? I say no. No one wishes they had less of any of those things.

Lp(a). People with high concentrations of Lp(a), an LDL variant, are at increased risk of heart problem and should focus on heart-healthy practices (exercise, low carbs). APO-E4. Apolipoproteins are a family of proteins that coat LDL, HDL, and chylomicron particles in order to make them water soluble. The APO-E4 subtype is a strong risk factor for Alzheimer’s and heart disease. Again, the best way to fight it, indeed, the only way, is through heart-healthy practices. Celiac Disease. This is caused by a reaction to gluten, which is found primarily in wheat. It can be quite serious if undiagnosed. Some cannot digest wheat. The solution is simple, though: no wheat or other glutens. LDL particle size. A predominance of small LDL particles causes heart disease. The size is determined by diet and exercise, but also genetically. Again heart-healthy practices can counteract this. Homeostatic weight. If you are on a low-carb diet and exercise, your body will regulate to the weight that your hypothalamus thinks is your healthiest. Further weight loss is difficult. The specific level is largely genetic. MTHFR. A deficiency of this could result in high homocysteine. Homocysteine is a toxic breakdown product of the essential amino acid methionine. Stress

The question ‘what shall we do about it?’ is only asked by those who do not understand the problem. If a problem can be solved at all, to understand it and to know what to do about it are the same thing. On the other hand, doing something about a problem which you do not understand is like trying to clear away darkness by thrusting it aside with your hands.” – Alan Watts

One study, published in the British Journal of Sports Medicine, which included nearly 12,000 Australian adults, concluded that each hour spent watching television after the age of 25 reduces your life expectancy by nearly 22 minutes.

The researchers found that adults who spend an average of six hours a day sitting in front of the TV will reduce their life expectancy by just under five years, compared to someone who does not watch TV.

Perhaps the most significant thing to be aware of here, for anyone who works a desk job, is that sitting is an independent health risk factor—meaning that even if you do exercise, sitting for eight hours each day will still damage your health.124 According to Thomas Yates, MD, “Even for people who are otherwise active, sitting for long stretches seems to be an independent risk factor for conditions like diabetes, cardiovascular disease, and kidney disease.”125

I've gotten to the point where I'm not even a little apologetic about this business of not eating stuff that's bad for me. No one else has to live with my fat, work through my energy and mood swings, pay my doctor bills, fight my cravings, for face my family history of diabetes and cancer. If people insist, I can get a little testy.

I could definitely rise to the challenge of re-inventing comfort food. Neufchatel and low-fat sour cream were my friends! Low-carb pasta with omega-3s and protein were the greatest inventions ever! I'd had luck using all of them. Granted, even though I couldn't resist a good fatty slice of prime rib every now and then, and Fromager d'Affinois bursting into cream in my mouth was like heaven for me- and certainly I had the curves to show for it- but even if I didn't follow a strict diet, I could certainly cook one!

As it turns out, over 90% of Biggest Loser participants regain all the weight they initially lose! 1 2 When we look at the scientific studies on deliberate

Sugar fans the flames of inflammation in your body, as it is a dirty fuel that was never intended to be our primary fuel. Using sugar for energy produces 30 to 40 percent more ROS than burning fat. Omega-6 oils, particularly those that are heavily refined and easily oxidized, tend to be highly inflammatory. In MMT, you will limit your consumption of these bad fats and get most of what you need from oil-rich foods containing healthier oils. Increasing your consumption of omega-3 fats will improve the ratio of omega-6 to omega-3 fats, which you will learn is important to cellular health. Saturated fats, on the other hand, are not oxidized as easily as oils because they don’t have double bonds that can be damaged through oxidation. MMT prioritizes getting your fats from healthful sources of saturated and monounsaturated fats and significantly reduces your omega-6 oil consumption. It’s no surprise, then, that research shows that low-carb diets tend to reduce levels of systemic inflammation.

Eating whole unprocessed foods is not about depriving yourself of tasty food—it’s not about avoiding things that taste good, like sweet foods or fatty foods. This is about depriving yourself of unnaturally neurologically rewarding food—food that has been professionally engineered to maximize the reward factor. That’s it. You can eat the tastes you crave, just not in processed form.

I know I briefly mentioned them previously, but these are some of my favorite go-to snack ideas: 1. Quality beef jerky 2. Hard boiled eggs 3. Veggie sticks 4. Tuna and veggies 5. Almond butter and apple 6.   Nut mixes (be sure to practice portion control) 7. Chicken breast 8. Cubed sweet potato with spices 9.   Canned pumpkin, vanilla protein powder, sliced almonds, chia seeds, and cinnamon (this is lower fat but stays pretty low-carb too, thanks to the pumpkin)

to rise for three hours. Preheat your oven to 475 degrees and put any toppings you’d like onto the focaccia at this time. Bake for twenty minutes or until it’s golden, rotating it

In general, you should get fats from whole foods rather than purified fats/oils. But as far as purified fats/oils go, you want to keep it limited to: Coconut oil, butter, ghee, MCT oil, and olive oil.

And I would also add a 5th requirement (based on my own research and experimentation in this area): It must not result in metabolic slowdown—and ideally should result in a faster metabolism.

The best low-priced device currently on the market for this purpose can be found on my recommended products page under “Circadian Rhythm Reset.” There are other higher-priced devices you can find on Amazon which work great as well if you fancy a different look.

and by spraying magnesium oil on your body liberally each

Therefore, what we need for sustainable fat loss is not starvation; we need a treatment that lowers the fat mass set-point. There are several criteria that this treatment will have to meet to qualify: 1. It must cause fat loss 2. It must not involve deliberate calorie restriction 3. It must maintain fat loss over a long period of time 4. It must not be harmful to overall health.”36

Restriction of carbs Reducing carb intake to just digestible 20grams/day or lower which is a strictly low carb diet can improve the ketosis levels a lot. It is important to understand that fiber intake doesn’t have to be lowered as it is a beneficial nutrient. It is important to note that solely lowering carb consumption can result in ketosis and the rest of every measure taken for ketosis improvement ensures the success of ketosis.

During the introduction of soft foods into your post-op diet, nausea and vomiting will be avoided if foods are introduced more gradually. The focus will be to consume meals that are high in protein

Another criticism leveled at the low-carb diets is that much of the initial weight loss that dieters experience is water—which is true. High carbohydrate intake increases insulin, and insulin stimulates the kidney to reabsorb water. Lowering insulin therefore causes excretion of the excess water. But why is this bad? Who wants swollen ankles?

Sleep is critical to so many of our body’s functions, but is also an explanation for why many diets just can’t work. It’s clear that if your sleep is disrupted, your waistline will pay for it. But how does this happen? First, it is good to realize that sleep happens only when cortisol levels are low.

The core feature of being Crashed is the overwhelming exhaustion. Common symptoms include debilitating fatigue, muscle wasting, mid-body obesity, a feeling of general weakness, cravings for sugar or salt, and dizziness when getting up suddenly. There can also be muscle aches and pains, joint pain, unusually low blood pressure, and a variety of digestive symptoms including gas and bloating.

One problem is that when you cut your carbs too much, cortisol rises. Remember that one of cortisol’s jobs is keeping your blood sugar up. There’s a drop in blood sugar when you miss meals or you are fasting, but it also happens if your meals are too low in carbs.

When you have a meal without any carbs, your blood sugar starts to drop. To prevent it from getting too low, your adrenal glands make extra cortisol, which pulls glucose out of your muscles and liver. This not only leaves you without energy, it also raises your glucose more than a meal with healthy carbs would.

If high-carb and low-carb diets both have problems, obviously we need some carbs. Like Goldilocks, we need to get them just right: we need the right types of carbs, not too much, not too little, and not too early in the day.

1785 calories per day; that is, about 14 per cent less than other Japanese back then (who consumed around 2070 calories) and 43 per cent less than the average man in the US in the 1950s (around 3100 calories).13,14 Protein intake was also much lower in Okinawa than elsewhere in Japan and the US; on average 39 g per day, which is equivalent to 9 per cent of calories from protein sources.15 In mainland Japan in 1950, the average consumption of protein was approximately 68 g per day, while in the United States it was 90 g, which corresponds to 13 per cent of total calories. This is quite the opposite of current popular fads that advocate a high-protein, low-carb diet.

vitamin or mineral yet identified that is not available from low-carbohydrate sources—and many grain foods only appear to have a good nutritional profile because they’ve been enriched at the factory. Enrichment was instituted when it became clear that people whose diets depended on milled grains were developing nutritional deficiency diseases. It is likely that your nutritional profile will improve. That said, we do recommend taking a well-formulated, iron-free multivitamin daily. WHAT ABOUT “GOOD CARBS”? No doubt you’ve heard that there are “good carbs.” It may come as a shock, then, to learn that once they are digested and absorbed there is chemically no difference between one source of sugar and another. A molecule of glucose derived from brown rice is identical to a molecule of glucose derived from a convenience store slushy. The brown rice brings a few vitamins along with

common for diet plans to make allowances for “cheating.” And the ads on television give testament to all the ways people try to fool themselves into thinking that there is some “healthy” way to continue their addiction, from sugar-loaded “fiber bars” to sugar-loaded “fruit” punch with a few added vitamins. You cannot afford this. Every time your blood sugar goes above 120 mg/dL (6.7 mmol/L) your body sustains irreversible damage, and that damage adds up. Every time you fall for this nonsense, you will move a little closer to disastrous consequences.

Regardless of whether the low-carb diet led to somewhat elevated expenditures after weight loss, the results don’t do much to resuscitate the carbohydrate-insulin model. For one thing, weight loss was achieved through straightforward calorie reduction, not through carbohydrate restriction. And second, there’s no indication that the greater daily expenditures initially reported for the low-carb group made weight maintenance any easier.

While those eating plant-based diets appear to enjoy lower risk of cardiovascular disease and longer lives,3719 those eating low-carb diets suffer significantly higher rates of cardiovascular disease and shorter lives—a 22 percent increase in overall mortality risk.3720 So, the side effects of low-carb ketogenic diets may not only include, as a recent review recited, “chronic fatigue, nausea, headaches, hair loss, reduced tolerance to alcohol, reduced physical performance, heart palpitations, leg cramps, dry mouth, bad taste, bad breath, gout, or constipation,”3721 but premature death as well.3722

This book is a work of journalism masquerading as a self-help book. It’s about the ongoing conflict between the conventional thinking on the nature of a healthy diet and its failure to make us healthy, about the difference between how we have been taught to eat to prevent chronic disease and how we may have to eat to return ourselves to health. Should we be eating to reduce our risk of future disease, or should we be eating to achieve and maintain a healthy weight? Are these one and the same? Since the 1950s the world of nutrition and chronic disease has been divided on these questions into two major factions.

As the first humans acquired tools and an appreciation of minimalist cave art, they turned their attention to improving their lives and understanding the cosmos. Homo erectus erected the first blazing fire 500 000 years ago. After burgers went from raw to medium-well, a truly long time elapsed before the next human milestone: the bun. The first planting of grains and other crops, which occurred just 12 000 years ago, ended our million-year low-carb diet and freed us from being hunters. No longer plagued by the frustration of trying to sneak up on animals with bigger ears and faster legs, humans started staying put. Our nomadic days were ending.

His name was Clarence Atkins. I asked him if he was related to the guy who invented the diet, and, if so, if he knew of any low-carb chocolate donuts that were available nearby. He said that no, he wasn’t related to that Atkins, and that he doubted a low-carb chocolate donut existed, or would ever exist. I told him that if we could put a man on the moon, we could invent a low-carb chocolate donut. He asked if I was okay, and I told him I’d never felt better. He seemed skeptical, but told me his story anyway. First,

The commercial success of some of these low-carb diet books hawking supplements exposes one truism in our culture: We love to hear good things about our bad habits.

Meatball Munchies – 3 grams carbs per serving – 4 balls per serving What you will need: Pinch of salt Pinch of garlic 1 teaspoon paprika 1 tablespoon pepper ¼cup dried parsley 1 egg 1 pound ground burger Directions: Place all ingredients in a mixing bowl and mix together with clean hands. Wash hands thoroughly after mixing. Grab small handfuls of meat and roll into balls, then place on a baking sheet and bake in the oven at 400 degrees F for 25 minutes. Garnish with a bit of Swiss cheese for the last 5 minutes.

1. More salad and other vegetables on the acceptable foods list 2. Fresh cheeses (as well as more aged cheese) 3. Seeds and nuts 4. Berries 5. Wine and other spirits low in carbs 6. Legumes 7. Fruits other than berries and melons 8. Starchy vegetables 9. Whole grains

Weight is not the only method for monitoring and recording progress, nor is it necessarily the best method.

Progress can be made against your levels fo stamina, timings for particular exercises and so on, and these should help you continue to feel motivated.

If you do the same thing every time you schedule physical activity, you are likely to get bored and start to dread your workout appointments.