Low Carb Food Quotes

Plant- and animal-based foods are hugely different in terms of their nutrient contents, and watching what foods you consume is far more important than obsessing over calorie-counting without respect to where those calories come from.

Carbohydrate-rich foods—grains, starchy vegetables, and sugars—work to keep insulin elevated in our circulation, and that traps the fat we eat in our fat cells and inhibits the use of that fat for fuel. That’s what the obesity research community should have been trying rigorously to resolve or refute for the past sixty years.

Aldous Huxley said: “Medical science has made such fantastic progress that there are barely any healthy people left.

Astwood’s belief that those who fatten easily are fundamentally, physiologically and metabolically different from those who don’t. This implies that those of us who fatten easily can get fat on precisely the same food and even the same amount on which lean people stay lean. We can’t be told to eat like lean and healthy people eat and expect that advice to work, because we get fat eating like lean and healthy people. Indeed, we get fat and hungry eating like lean and healthy people do.

Most processed foods and ingredients are low in protein, high in carbs, high in fat, and engineered to increase palatability. They’re literally designed by scientists to make you overeat because you’re not getting enough protein for satiety, no micronutrients, and way too many over-stimulating sugars and other ingredients that make you lose your sanity.

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

To simply pick out the statistics that fit one’s theory is a fatal scientific sin.

Mahatma Gandhi’s classic quote describes how a shift can take place from the perspective of the early adopters: “First they ignore you, then they laugh at you, then they fight you, then you win.

Low-fat had become the new mantra of the times, something we like to call the “Snackwell Phenomenon.” Food companies rushed to create low-fat versions of every food imaginable, all marketed as “heart-healthy,” with no cholesterol. (No one seemed to notice that manufacturers replaced the missing fat with tons of sugar and processed carbs, both of which are far more dangerous to our hearts than fat ever was.)

Looking at obesity without preconceived ideas,” she wrote, “one would assume that the main trend of research should be directed toward an examination of abnormalities of the fat metabolism, since by definition excessive accumulation of fat is the underlying abnormality. It so happens that this is the area in which the least work has been done.” She added, “As long as it was not known how the body builds up and breaks down its fat deposit, the ignorance was glossed over by simply stating that food taken in excess of body needs was stored and deposited in the fat cells, the way potatoes are put into a bag. Obviously, this is not so.

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.

High-GI carbs include potatoes, white bread, and white rice. Honey, orange juice, and whole-meal breads are medium-GI foods. Low-GI foods include green vegetables, most fruits, raw carrots, kidney beans, chickpeas, and lentils.

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.

Sunday night is my personal weekly Halloween. I walk along slowly and drag my fingertips along the bars of chocolate. Goddamn, you sexy little squares. Dark, milk, white, I do not discriminate. I eat it all. Those fluorescent sour candies that only obnoxious little boys like. I suck candy apples clean. If an envelope seal is sweet, I’ll lick it twice. Growing up, I was that kid who would easily get lured into a van with the promise of a lollipop. Sometimes, I let the retail seduction last for twenty minutes, ignoring Marco and feeling up the merchandise, but I’m so tired of male voices. “Five bags of marshmallows,” Marco says in a resigned tone. “Wine. And a can of cat food.” “Cat food is low carb.” He makes no move to scan anything, so I scan each item myself and unroll a few notes from my tips. “Your job involves selling things. Sell them. Change, please.” “I just don’t know why you do this to yourself.” Marco looks at the register with a moral dilemma in his eyes. “Every week you come and do this.” He hesitates and looks over his shoulder where his sugar book sits under a layer of dust. He knows not to try to slip it into my bag with my purchases. “I don’t know why you care, dude. Just serve me. I don’t need your help.” He’s not entirely wrong about my being an addict. I would lick a line of icing sugar off this counter right now if no one were around. I would walk into a cane plantation and bite right in... “Give me my change or I swear to God …” I squeeze my eyes shut and try to tamp down my temper. “Just treat me like any other customer.” He gives me a few coins’ change and bags my sweet, spongy drugs.

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.

Peter M. Nilsson, professor of cardiovascular research, recently spoke in front of five hundred doctors at a big conference in Stockholm. He summarized it like this: “This means we have to put an end to this. There is no correlation between saturated fat intake and cardiovascular disease.” Could it be clearer? Perhaps like this: game over.

I’VE ALWAYS BEEN AN ANTI-ESTABLISHMENT KIND OF PERSON. HAVING BEEN A PART OF THE HARD CORE PUNK SCENE AS A KID AND LIVING MY WHOLE LIFE IN VARIOUS UNDERGROUND OR OUTSIDER SCENES, I’VE LONG BEEN EXPOSED TO “QUESTION AUTHORITY” TYPES OF THINKING. IT’S REALLY MORE THAT I FELT THIS WAY TOWARDS SOCIETY THAT DROVE ME TO VEGANISM THAN THE OTHER WAY AROUND.

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

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.

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.

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.

Foods to Embrace: Probiotics: Yogurt with active cultures, tempeh, miso, natto, sauerkraut, kefir, kimchi, kombucha, buttermilk, and certain cheeses. Prebiotics: Beans, oats, bananas, berries, garlic, onions, dandelion greens, asparagus, Jerusalem artichokes, and leeks. Low-GI carbohydrates: Brown rice, quinoa, steel-cut oatmeal, and chia seeds. Medium-GI foods, in moderation: Honey, orange juice, and whole-grain bread. Healthy fats: Monounsaturated fats like olive oil, nuts, nut butters, and avocados. Omega-3 fatty acids: Fish, especially fatty fish like salmon, mackerel, tuna, herring, and sardines. Vitamins B9, B12, B1, B6, A, and C. Minerals and micronutrients: Iron, magnesium, potassium, zinc, and selenium. Spices: Saffron and turmeric. Herbs: Oregano, lavender, passionflower, and chamomile. Foods to Avoid: Sugar: Baked goods, candy, soda, or anything sweetened with sugar or high-fructose corn syrup. High-GI carbs: White bread, white rice, potatoes, pasta, and anything else made from refined flour. Artificial sweeteners: Aspartame is particularly harmful, but also saccharin, sucralose, and stevia in moderation and with caution. Fried foods: French fries, fried chicken, fried seafood, or anything else deep-fried in oil. Bad fats: Trans fats such as margarine, shortening, and hydrogenated oils are to be avoided totally; omega-6 fats such as vegetable, corn, sunflower, and safflower oil should only be consumed in moderation. Nitrates: An additive used in bacon, salami, sausage, and other cured meats.

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.

Magnesium-rich foods: • Avocados • Broccoli • Dark chocolate • Fish • Kale • Mushrooms, especially white and portobello • Nuts, especially almonds • Seeds, especially pumpkin seeds • Spinach Potassium-rich foods: • Artichokes • Asparagus • Avocados • Broccoli • Brussels sprouts • Fish, especially salmon • Kale/leafy greens • Mushrooms • Tomatoes Calcium-rich foods: • Almonds • Bok choy • Broccoli • Celery • Cheese • Dark leafy greens (spinach, kale, collard greens, and so on)

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!

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.

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.

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

the flavors and get yourself used to the process of chewing and swallowing all over again, as you may have gotten so used to just drinking fluids and pureed foods over the previous three weeks.

spoke to Jason and immediately started fasting and applying his principles of good nutrition, eating a variety of low-carb, healthy-fat, whole foods. Within weeks, I realized that, for my whole life, just about everything I’d learned about nutrition was wrong. It’s been eight years since I began following Dr. Fung’s recommendations, and I’ve maintained an eighty-six-pound weight loss. I have completely reversed my type 2 diabetes, fatty liver, and PCOS.

Erythritol tends to be the preferred choice amongst low-carb bakers and those with a sensitive gut.

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

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.

The Food You Eat Can be Either the Safest & Most Powerful Medicine OR the Slowest Form of Poison” – Ann Wigmore

Do we need to eat what our ancestors did or eschew all carbs? I would propose that all we need to do is eat “safe carbs.” That means low sugar to prevent insulin resistance, and high fiber to reduce flux to the liver and prevent insulin hypersecretion. And while we’re at it, eat “safe fat,” that is, real fat rather than synthetic fat (such as trans fats, which can’t be metabolized).

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

on paper towels. Steam the green beans. You can do this by putting them in a microwavable bowl and microwaving them on high for 5 minutes with a bowl of water in the microwave with them. Drain and reserve the mushroom liquids from the can. Put a skillet over low-medium flame and melt the butter, Sauté the minced onion and mushrooms until onion becomes soft and translucent. Add

thinly and separate the rings. In a bowl, combine the protein powder or bake mix, paprika, and salt. Coat the onion rings in the flour mixture. You can do this by putting the flour in a paper bag and then adding the onion rings a few at a time into it, then shake.

In the 1980’s, vegetarianism was considered to be “radical” by most people; just a handful of restaurants, stores, and food companies catered to the community. PETA was promoting GO VEGETARIAN, Vegetarian Times was the go-to magazine for recipes and lifestyle information, and veggie burgers contained eggs and cheese. I don’t know why it took so long for Veganism to catch on, or why I didn’t make the connection, myself, and change sooner, but I guess in some weird way I was part of a wave of consciousness.

resistant fiber Resistant fiber is the new kid on the block. It is a unique type of starch that is digested, but only many hours later and only by the good bacteria. Also known as resistant starch, this fiber contains calories, but the majority of its calories are not usable and therefore cannot cause weight gain. Resistant fiber is remarkable since it creates little or no insulin response, unlike any other carbohydrate. In fact, it can even produce less of an insulin response than many non-carbohydrate foods like meat, poultry, and eggs. For this reason, many of the low-carb breakfasts on the Adrenal Reset Diet include foods high in resistant fiber. BEST SOURCES: Boiled potatoes, cannellini beans, navy beans, great northern beans, and unripe bananas.

I don’t understand why cutting out foods with added sugars and refined and heavily processed foods and replacing them with natural fats, a variety of proteins, low glycemic load vegetables, and fruit is bad or can have negative metabolic effects. I haven’t seen evidence to that effect. It makes no sense. This is what humans have been eating forever. – Jackie Eberstein

DON’T GO LOW-CARB! CARBOHYDRATES ENERGIZE your body and brain. So if you cut back on carbs too much, you will feel horrible. Low-carb diets deplete your body of glycogen, the muscle fuel it makes from carb-rich foods. Strange things start happening to your body when it’s deprived of glycogen. Without it, your body makes a less efficient fuel from fat. That fuel is called ketones. Ketones are nasty. They give you bad breath, make you feel dizzy and tired, and make your system slow to a crawl; some research shows they may also cause acid buildup in the bloodstream—which can be lethal. Low-carb eating lowers brain levels of serotonin, a chemical critical to controlling depression and anxiety. So you want to make sure you’re eating enough carbs.

The popular Paderno Spiralizer, Veggetti Spiral Vegetable Cutter and other spiralizers and julienne slicers are perfect for food lovers on any kind of regimen, including Gluten-Free, Paleo or weight-loss diets. This book will not only give you great recipes to utilize your new vegetable cutter, but it will show you how to use these utensils safely and efficiently.

A low-fat diet provided a 26 percent increased risk for people with a heart condition to be affected by a heart attack or stroke.

The fact that such as spectacular finding, the only significant one in the whole study, was hidden away can only be explained in one way. It was too much.

Chocó Pecan Snack Prep Time: 10 minutes* Servings: 6   INGREDIENTS 1 cup raw pecans 1 cup dried pitted dates 2 tablespoons raw coconut butter (or cacao butter) 1/4 cup raw cocoa powder 1/4 cup shredded or flaked coconut 1/4 teaspoon Celtic sea salt   Instructions 1.      Line square baking dish with parchment paper. Allow coconut or cacao butter to soften. 2.      Add pecans to food processor or high-speed blender and process until finely ground, about 1 minute. 3.      Add dates and coconut or cacao butter and process until mixture sticks together, about 1 - 2 minutes. 4.      Add cocoa, coconut and salt. Process until well ground but not completely smooth. 5.      *Transfer mixture to parchment lined baking dish and firmly press into bottom with hands or spatula. Refrigerate until set, about 2 hours. 6.      Remove from refrigerator. Slice and serve chilled. Or allow to warm to room temperature and

Lessons from Continuous Glucose Monitoring In the years that I have used CGM, I have gleaned the following insights—some of which may seem obvious, but the power of confirmation cannot be ignored: Not all carbs are created equal. The more refined the carb (think dinner roll, potato chips), the faster and higher the glucose spike. Less processed carbohydrates and those with more fiber, on the other hand, blunt the glucose impact. I try to eat more than fifty grams of fiber per day. Rice and oatmeal are surprisingly glycemic (meaning they cause a sharp rise in glucose levels), despite not being particularly refined; more surprising is that brown rice is only slightly less glycemic than long-grain white rice. Fructose does not get measured by CGM, but because fructose is almost always consumed in combination with glucose, fructose-heavy foods will still likely cause blood-glucose spikes. Timing, duration, and intensity of exercise matter a lot. In general, aerobic exercise seems most efficacious at removing glucose from circulation, while high-intensity exercise and strength training tend to increase glucose transiently, because the liver is sending more glucose into the circulation to fuel the muscles. Don’t be alarmed by glucose spikes when you are exercising. A good versus bad night of sleep makes a world of difference in terms of glucose control. All things equal, it appears that sleeping just five to six hours (versus eight hours) accounts for about a 10 to 20 mg/dL (that’s a lot!) jump in peak glucose response, and about 5 to 10 mg/dL in overall levels. Stress, presumably, via cortisol and other stress hormones, has a surprising impact on blood glucose, even while one is fasting or restricting carbohydrates. It’s difficult to quantify, but the effect is most visible during sleep or periods long after meals. Nonstarchy veggies such as spinach or broccoli have virtually no impact on blood sugar. Have at them. Foods high in protein and fat (e.g., eggs, beef short ribs) have virtually no effect on blood sugar (assuming the short ribs are not coated in sweet sauce), but large amounts of lean protein (e.g., chicken breast) will elevate glucose slightly. Protein shakes, especially if low in fat, have a more pronounced effect (particularly if they contain sugar, obviously). Stacking the above insights—in both directions, positive or negative—is very powerful. So if you’re stressed out, sleeping poorly, and unable to make time to exercise, be as careful as possible with what you eat. Perhaps the most important insight of them all? Simply tracking my glucose has a positive impact on my eating behavior. I’ve come to appreciate the fact that CGM creates its own Hawthorne effect, a phenomenon where study subjects change their behavior because they are being observed. It makes me think twice when I see the bag of chocolate-covered raisins in the pantry, or anything else that might raise my blood glucose levels.

before meals so you will avoid feeling too full by the time you have to eat. With regard to drinks, sodas and other caffeinated and carbonated beverages should still be avoided during the solid food stage after your gastric sleeve surgery. Sodas and sugary drinks can irritate your stomach, and also make you feel full and bloated right away. Remember that your goal at this stage is to get as much nutrition from whatever limited amount of food you can fit in your stomach, and high-sugar carbonated drinks certainly do not help at this point. Stick to water and freshly squeezed juices, as well as other recommended drinks such as low-sugar smoothies and fruit shakes.   In fact, it would be to your advantage to do away with sodas

When analyzing the data, try to eliminate factors other than food that might be affecting your blood sugar levels. For example, do not include data collected during or after strenuous exercise unless you do so every day at the same time. Also, don’t look at information collected during an illness or major emotional stress, at the start of a menstrual cycle, or after a low blood sugar. And ignore meals with very high fat content or unknown carb content (such as restaurant meals).

When you prepare your food yourself, you can ensure that food is handled carefully and prepared in the most sanitary way. You will not worry about whether it was cooked properly or if the ingredients used were no longer fresh, or even if the cooking utensils utilized were properly sanitized. This decreases your risk of illnesses or medical issues which may arise from improper food handling and unsafe preparation.

(KET): These are the end product of excessive fatty-acid breakdown, and they’re usually not present in urine. A positive test result suggests that you’re either not eating enough carbs (low-carb and paleo eaters are notorious for this) or you rely too much on fat for resting fuel. Ketones will be steady during training, as you are using fat for fuel. However, a dark purple result means you need to add a bit more carbohydrates to your training fuel; otherwise you run the risk of hitting the wall and not recovering well.

Another aspect you should greatly consider is the peace of mind in knowing that when you control more of the food preparation process, you have more oversight on hygiene, food safety, ingredients, and other sanitary considerations. We may not like to think about it as much, but meals

pervades dreams among patients who are obese. Which of us would not be preoccupied with thoughts of food if we were suffering from internal starvation? Add to the physical discomfort the emotional stresses of being fat, the taunts and teasing from the thin, the constant criticism, the accusations of gluttony and lack of ‘will power,’ and the constant guilt feelings, and we have reasons enough for the emotional disturbances which preoccupy the psychiatrists.

Here’s the bottom line: the only diet that has been scientifically proven to reverse heart disease, to slow, stop, or reverse early-stage prostate cancer, and to reverse aging by lengthening telomeres (among other benefits) is a whole-foods plant-based diet low in both fat and refined carbohydrates. No one has ever done a randomized trial proving that a high-fat, low-carb diet can reverse heart disease. It actually makes it worse.

YOUR LONGEVITY HEALTH, FITNESS & LONGEVITY WEEKLY CHECKLIST 1. Hydrate. Drink half your body weight in ounces of water per day. Add some fresh lemon and a pinch of Celtic sea salt to optimize your hydration and electrolyte balance. 2. Eat foods closest to their natural source. Avoid processed carbs, and low quality processed meats. 3. Decrease Disease Risk. Consume at least one serving of cruciferous vegetables per day including broccoli sprouts, cauliflower, broccoli, brussels sprouts, or kale. 4. Commit to a structured eating window. Consume meals in an 8 to 12 hours and fast for 12-16 hour window each day. 5. Stay consistent with sleep. Go to sleep and wake up at about the same times each day. 6. Get strong. Perform three resistance training sessions per week. 7. Strengthen your heart, lungs, and build endurance with 3 cardiovascular exercise sessions of 20 to 30 minutes each session. 8. Consider the power of using heat and cold to use positive stressors to lower your blood pressure, reduce inflammation, reduce your risk of Alzheimer’s, and cut your risk of cardiovascular disease by up to 50%.

Using models like this Hall predicted several years ago that a low-carb diet would not have a significant effect on weight.

There’s also some indication that replacing carbohydrate with plant rather than animal foods has special health benefits. Among approximately eighty thousand women in the Nurses’ Health Study consuming lower-carbohydrate diets, high consumption of vegetable protein and fat was associated with a 30 percent lower risk for heart disease over twenty years, whereas high consumption of animal protein and fat appear to provide no such protection. One explanation for this finding is that the relative amounts of amino acids in animal protein stimulate more insulin and less glucagon release than those in plant protein – a hormone combination that has detrimental effects on serum cholesterol and fat-cell metabolism. Other possible downsides of a modern, animal-based diet include a less healthful profile of dietary fats, excessive iron absorption (especially for men), and chronic exposure to hormones, preservatives, and environmental pollutants.

Ingredients: ¼ tsp. Himalayan salt 3 tbsp. yeast Avocado oil 1 bunch of kale Directions: Rinse kale and with paper towels, dry well. Tear kale leaves into large pieces. Remember they will shrink as they cook so good sized pieces are necessary. Place kale pieces in a bowl and spritz with avocado oil till shiny. Sprinkle with salt and yeast. With your hands, toss kale leaves well to combine. Pour half of the kale mixture into air fryer. Cook 5 minutes at 350 degrees. Remove and repeat with another half of kale.

Typically what you will find is that the so-called low-fat diet group was never on a low-fat diet. Many of the studies showing that low-fat diets don’t lead to weight loss define low fat as 30 percent of calories, which is actually quite high. Typically, the participants’ baseline diet contains 35 percent fat, so they are not making significant changes to their diet. Practically, they’re probably just substituting a packet of fat-free cookies for a serving of fries. Meanwhile, the low-carb groups are making huge changes by severely limiting the amount of carbs they ingest. This limits their menu and food choices, which means they will eat less calories. In every low-carb versus low-fat study I have read, the low-carb group eats fewer calories. Again, keeping it simple: if you eat fewer calories, you will lose more weight. There’s nothing earth-shattering about this finding; it’s basic thermodynamics.

Ancestral diets show a remarkable spread in macronutrient profiles. Some are rather low carb, while others may be as high as 70 per cent carbohydrate. This spread in macronutrients appears to have little if any impact on health so long as the foods are largely unprocessed and the carbohydrates come mainly from fruits, vegetables and tubers.

The official obesity statistics from the United States are staggering. Suddenly, from having been consistent throughout the 1960s and 1970s at around 13 percent, something changed in the middle of the 1980s. The curve spiked and kept rising.

Oopsie bread This recipe yields six to eight pieces, depending on how big you make them: 3 eggs 3.5 oz (100 g) cream cheese A pinch of salt Half a tablespoon psyllium husk (may be excluded) Half a teaspoon of baking powder (may be excluded) Crack the eggs and separate the yolks from the whites. Whisk the whites to a hard foam along with the salt. You should be able to turn the bowl upside-down without pouring anything out. Then whisk the yolks and the cheese to a smooth batter and add the psyllium husk and baking powder if you want; that is what makes the oopsie more bread-like. Carefully fold the egg whites into the yolk batter to preserve the air in the whites. Place six to eight small spoonfuls of oopsie batter on the baking sheet and bake in the middle of the oven at 300 degrees Fahrenheit (150 degrees Celsius) for about twenty-five minutes until they turn a nice color.

This light pre-event or race meal should be low fiber, carb based, and low fat, and it should have a moderate amount of protein.

High GI foods (fast carbs) get converted to fat quickly and low GI foods (slow carbs) have a much better chance of getting utilised for energy instead of getting stored as fat.

In this regard, a methodical approach to meal planning and food preparation will help to give you a structured, measurable guide towards making those positive changes in your life.

6 Powerful Fruits To Lose Weight And Burn Belly Fat Instantly These half-dozen superb fruits will definitely assist you lose those additional pounds: 1. Watermelon Because ninety % of a watermelon’s weight is water, it’s one in all the most effective fruits to eat if you’re attempting to slim. A 100-gram serving contains solely thirty calories. It’s conjointly an excellent supply of an organic compound known as essential amino acid, that helps burn fat quickly. Additionally to serving to the body keep hydrous, a watermelon snack can cause you to feel full therefore you won’t have cravings between meals. 2. Guava A powerhouse of nutrients, guavas may facilitate weight loss while not compromising your intake of proteins, vitamins and fibre. This delicious tropical fruit is jam-choked with foodstuff, vitamins, proteins and minerals. It’s a win-win after you think about these edges with its tiny variety of pre-digested carbohydrates and also the undeniable fact that guava contains zero steroid alcohol. Raw guavas have abundant less sugar compared to fruits like apples, oranges and grapes, and that they keep the metabolism regulated. 3. Apple An apple on a daily basis might keep the doctor away, however it may assist you slim additional quickly. the great news is that consumption only one apple on a daily basis — with the skin on — offers the body and average of four.4 grams of fibre, that is concerning simple fraction of our daily would like. Apples area unit a fashionable supply of a strong fibre known as cellulose. Consumption apples or pears before meals resulted in vital weight loss in step with a study printed in Nutrition Journal. 4. Grapefruit This delicious fruit, that was initial created by crossing a pomelo with AN orange within the eighteenth century, is additionally an incredible supply of cellulose. It contains an excellent quantity of vitamin C, vitamin M and K. Pink and red grapefruits area unit jam-choked with anti-ophthalmic factor and carotenoid, a phytochemical that protects blood vessel walls from aerophilic injury. consumption 0.5 a grapefruit a couple of half-hour before daily meals can assist you feel additional sated, which can lead to less consumption of food and calories. 5. Banana Considered the proper pre- or post-workout snack, bananas area unit healthier than most energy bars, which regularly contain various sugar and chemicals. though the typical banana contains twenty seven grams of carbs, the fruit will facilitate stop weight gain as a result of it's solely one hundred and five calories and 3 grams of filling fibre. Bananas are proverbial to fight muscle cramps, keep force per unit area low and stop acidity. simply try to persist with one banana on a daily basis. 6. Tomato Let’s not forget that the tomato could be a fruit and not a vegetable. This powerful red ally is packed with antioxidants and may facilitate cut back water retention's. It conjointly fights leptin resistance. (Leptin could be a style of macromolecule that forestalls our body from losing weight.) Plus, tomatoes area unit terribly low in calories; AN average-sized tomato is simply twenty two calories and an oversized one is thirty three calories. Tomatoes are thought of AN appetite-suppressant “high-volume” food, which suggests they need high amounts of water, air and fibre. It ought to be evident, however you can’t simply burn fat and shed weight by merely consumption these seven fruits alone. you may slim after you burn additional calories than you consume. By physical exercise and work high-calorie food like cheese, meat or rice with low-calorie fruits like tomatoes, you may be able to reach your ideal weight.

To promote ketosis, you combine a low-carbohydrate diet (minimizing simple carbs such as sugars, bread, white potatoes, white rice, soft drinks, alcohol, candy, cakes, and processed foods), moderate exercise (at least 150 minutes per week of brisk walking or something more vigorous), and fasting for at least twelve hours between your last meal of the night and your first of the next morning

Sugarplum would have added some medium-carb foods (not starch) to her diet, instead of eliminating all carbs, the sugars from those carbs could have continued to buffer her low mineral content.  Her weight loss would have been more gradual, but that's okay since she would also be keeping her cravings away.  As her mineral content and blood pressure began to climb, she could have reduced her carbs further at that point if she still needed to lose weight. 

No-Grain Granola Bars   Time: 2 ½ - 3 ½ hours Servings: 16     Granola bars make perfect breakfasts or afternoon snacks. These delicious granola bars surprisingly don’t contain any grains at all.   Ingredients:   1 cup assorted nuts 1 cup assorted seeds 1 1/2 cups coconut flakes 1 cup assorted dried fruit 1/4 cup almond butter 1/4 cup coconut oil 1/4 tsp. pure vanilla extract 1/2 tsp. cinnamon 1/4 tsp. nutmeg   How to Cook:   Finely chop half of the nuts and seeds with a knife or in the food processor. Roughly chop the rest. Put all the nuts and seeds in a large bowl and add the fruit and coconut. Heat the wet ingredients and spices on medium heat in a pan until the mixture bubbles and then add it to the bowl and stir it together. Spread the mixture into a baking sheet lined with tin foil or parchment paper. Press the mixture into a block with your hands or a spatula. Allow it to cool for 2 to 3 hours and then cut it into rectangular or square granola bars.       Tips: You can use any nuts, seeds and dried fruit you want for this recipe, although the nuts and seeds should be raw or dry roasted without added oil. Experiment until you come up with a flavor combination you enjoy.

fake food flu. Traditionally it's known as the low carb flu but I prefer to clarify that the cause of this pseudo-flu is not the real foods that you're now eating but because of the fake foods that you were eating.

to help your body achieve optimum balance once again. Fat and sugar, on the other hand, may not be tolerated well by your stomach in high amounts.   Skim milk and protein shakes from your fluid and puree stage are still recommended during the solid food stage while