Low Fat Diet Quotes

I have heard one doctor call high-protein, high-fat, low-carbohydrate diets “make-yourself-sick” diets, and I think that’s an appropriate moniker. You can also lose weight by undergoing chemotherapy or starting a heroin addiction, but I wouldn’t recommend those, either.

IMPORTANT Book reading is a solitary and sedentary pursuit, and those who do are cautioned that a book should be used as an integral part of a well-rounded life, including a daily regimen of rigorous physical exercise, rewarding personal relationships, and sensible low-fat diet. A book should not be used a as a substitute or an excuse.

I'm a food addict. I've tried everything- Weight Watchers, The South Beach, raw food, Atkins, low-fat diets. Nothing works for me." I looked at him and said, "Have you tried suffering?" He laughed out loud, as if I was joking. I wasn't joking.

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.

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.

eating a low-fat diet rich in whole grains such as bread, rice, pasta, and cereal can easily make you fat and malnourished.

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

The AHA even rode the profit wave of refined carbohydrates from the 1990s onward by charging a hefty fee for the privilege of putting the AHA’s “Heart Healthy” check mark on products, with the label ending up on some dubious candidates, such as Kellogg’s Frosted Flakes, Fruity Marshmallow Krispies, and low-fat Pop-Tarts.

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

The intense focus on weight loss suggests that obesity must be uniquely deadly, but that’s far from true. Low fitness, smoking, high blood pressure,41 low income,42 and loneliness43 are all better predictors of early death than obesity, when considered individually.

In a modern twist to the classic overeating experiments, Feltham decided that he would eat 5794 calories per day and document his weight gain. But the diet he chose was not a random 5794 calories. He followed a low-carbohydrate, high-fat diet of natural foods for twenty-one days. Feltham believed, based on clinical experience, that refined carbohydrates, not total calories, caused weight gain. The macronutrient breakdown of his diet was 10 percent carbohydrate, 53 percent fat and 37 percent protein. Standard calorie calculations predicted a weight gain of about 16 pounds (7.3 kilograms). Actual weight gain, however, was only about 2.8 pounds (1.3 kilograms). Even more interesting, he dropped more than 1 inch (2.5 centimeters) from his waist measurement. He gained weight, but it was lean mass.

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.

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.

Years of poor eating habits will catch up to you,

Lights Out: Sleep, Sugar, and Survival,

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.

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

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

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

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

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

Carbohydrate overconsumption has created the walking dead. – Stephanie Person

Dr. Harris argued that our current nutritional dogma—that a low-fat, low-cholesterol diet high in carbohydrates was best for optimal health—was dead wrong.

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.

Westman has written poignantly about the predicament of working toward paradigm change when the existing bias is so strong: “When an unscientific fear of dietary fat pervades the culture so much that researchers who are on study sections that provide funding will not allow research into high-fat diets for fear of “harming people.’” as we’ve seen at the NIH and AHA, “this situation will not allow science to self-correct.’ A sort of scientific taboo is created because of the low likelihood of funding, and the funding agencies are off the hook because they say that researchers are not submitting requests for grants.

an NHLBI expert panel reviewed all the heart disease data on women and found that total mortality was actually higher for women with low cholesterol than it was for women with high cholesterol, regardless of age. These

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.

On the South Beach Diet, you can eat lean cuts of beef, lamb, and pork; skinless white meat chicken and turkey; game meats; fish and shellfish; soy products; beans and other legumes; eggs; and fat-free and low-fat dairy products.

Not only have government food programs switched over to low-fat products, but pretty much every food company in the country has reformulated its products, from Tyson’s skinless chicken breasts to low-fat soups, spreads, yogurts, and cookies.

As you will see, all successful diets share three precepts: low sugar, high fiber (which means high micronutrients), and fat and carbohydrate consumed together in the presence of an offsetting amount of fiber. Anything after that is window dressing.

In the January 12, 1998, issue of U.S. News and World Report, the head of the Harvard School of Public Health's department of nutrition, a very fickle man, Walter Willet, was queried about a low-fat diet's failure to cure any diseases or save any lives. His weak reply, “It was just a hypothesis to begin with,” showed no shame. That hypothesis has cost more lives than the last two world wars and the Vietnam conflict put together. Just check the American Cancer Society's and American Heart Association's statistics for the last three decades.

What You Need to Cut from Your Diet: 1.   Vegetable oil 2.   Added sugar and honey (to tea, coffee, etc.) 3.   Soda 4.   Juice, except fresh squeezed. (Why not just eat the fruit? It’s got more fiber and more antioxidants!) 5.   Energy bars and “health” bars 6.   Boxed cereals 7.   Fried fast foods 8.   Powdered “proteins,” and powdered milk 9.   Salad dressings made with any kind of vegetable oil, including canola 10. Low-fat products, including milk, cheese, salad dressings, cookies, and other baked goods 11. Snacks and desserts—if you want to lose weight

The “concerns” about low-carbohydrate diets still revolve around the imagined risk of cardiovascular disease from fat in the diet despite the continued failure to show any risk. Carbohydrate restriction, however, improves the usual markers, notably HDL (“good cholesterol”) and triglycerides.

the introduction of cereal and grains into the human diet was associated with a dramatic reduction in human height and the first appearance of bone diseases and dental caries. It is diets high in cereals and grains and low in fat-soluble vitamins, especially Vitamin D, which cause osteoporosis

If, in recommending that Americans avoid meat, cheese, milk, cream, butter, eggs, and the rest, it turns out that nutrition experts made a mistake, it will have been a monumental one. Measured just by death and disease, and not including the millions of lives derailed by excess weight and obesity, it’s very possible that the course of nutrition advice over the past sixty years has taken an unparalleled toll on human history. It now appears that since 1961, the entire American population has, indeed, been subjected to a mass experiment, and the results have clearly been a failure. Every reliable indicator of good health is worsened by a low-fat diet. Whereas diets high in fat have been shown, again and again, in a large body of clinical trials, to lead to improved measures for heart disease, blood pressure, and diabetes, and are better for weight loss. Moreover, it’s clear that the original case against saturated fats was based on faulty evidence and has, over the last decade, fallen apart. Despite more than two billion dollars in public money spent trying to prove that lowering saturated fat will prevent heart attacks, the diet-heart hypothesis has not held up.

The population with the highest rate of the “Alzheimer’s gene” has one of the lowest rates of Alzheimer’s disease? This contradiction may be explained by Nigerians’ extremely low blood-cholesterol levels, thanks to a diet low in animal fat104 and consisting mainly of grains and vegetables.105 So, it

Finally, there was the Women’s Health Initiative (WHI), a trial that enrolled 49,000 women in 1993 with the expectation that when the results came back, the benefits of a low-fat diet would be validated once and for all. But after a decade of eating more fruits, vegetables, and whole grains while cutting back on meat and fat, these women not only failed to lose weight, but they also did not see any significant reduction in their risk for either heart disease or cancer of any major kind. WHI was the largest and longest trial ever of the low-fat diet, and the results indicated that the diet had quite simply failed.

When I went back to the original literature to find the evidence supporting low-fat recommendations, as I had to do for preparing my lectures, it was a rude awakening. My assumption that there was at least a grain of truth in the diet-heart hypothesis was overly optimistic. If it is not a total sham, it is pretty close.

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.

1. Eating fewer calories while maintaining optimal levels of all essential nutrients—CRON. 2. Eating and supplementing with generous amounts of broad- spectrum antioxidants. 3. Eating low glycemic impact foods and minimizing sugar. 4. Eating high quality foundational and fuel fats and supplementing with antioxidant essential fatty acids.

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.

As the rates of obesity rise, it is increasingly important to find diets that produce effective weight loss and that can continue to produce weight loss or weight loss maintenance over the long-term. In this study, a vegan diet was associated with a greater weight loss at both 1 and 2 years post-intervention, compared with a more conventional, low-fat diet (NCEP).

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.

When our bodies don’t have the nutrients they need—the nutrients from fats—for basic tasks like cellular repair, hormonal function or even damage control, they let us know: Appetite increases, and we’re driven to eat more as our bodies seek nutrients from anything, at any cost. That’s why diets don’t work, especially low-fat diets; they often restrict nourishment along with calories.

Since the 1970s, we have successfully increased our fruits and vegetables by 17 percent, our grains by 29 percent, and reduced the amount of fat we eat from 43 percent to 33 percent of calories or less. The share of those fats that are saturated has also declined, according to the government’s own data. (In these years, Americans also began exercising more.) Cutting back on fat has clearly meant eating more carbohydrates such as grains, rice, pasta, and fruit. A breakfast without eggs and bacon, for instance, is usually one of cereal or oatmeal; low-fat yogurt, a common breakfast choice, is higher in carbohydrates than the whole-fat version, because removing fat from foods nearly always requires adding carbohydrate-based “fat replacers” to make up for lost texture.

It’s important to realize that in 1970, when the AHA started telling Americans to cut back on total fat, this regime had not been tested in clinical trials. All those famous big, early trials had been on the “low-cholesterol,” or “prudent” diet—high in vegetable oils and low in saturated fats—but when it came to reducing fat overall, as the AHA was now advising, the evidence was nonexistent.

No studies had been done on whether a low-fat diet was better—or even safe—for infants, children, adolescents, pregnant or lactating women, or the elderly, yet the diet-heart hypothesis had taken hold to such a degree in the expert community that it was just considered a commonsense measure of prevention against heart disease for everyone at any stage of life over the age of two to start on this regime.

Giving up animal fats has also meant shifting over to vegetable oils, and over the past century the share of these oils has grown from zero to almost 8 percent of all calories consumed by Americans, by far the biggest change in our eating patterns during that time. In this period, the health of America has become strikingly worse. When the low-fat, low-cholesterol diet was first officially recommended to the public by the American Heart Association (AHA) in 1961, roughly one in seven adult Americans was obese. Forty years later, that number was one in three. (It’s heartbreaking to realize that the federal government’s “Healthy People” goal for 2010, a project begun in the mid-1990s, for instance, was simply to return the public back to levels of obesity seen in 1960, and even that goal was unreachable.)

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).

Experiments, especially the Oslo trials of 1981-84 and the Lipid Research Clinics trials, the results of which were announced in 1984, did show that a low-fat diet could lower high cholesterol levels and reduce the risk of heart disease—but most people do not have a high cholesterol level, regardless of their diet, and more than 50 percent of those with afflicted hearts do not have high cholesterol counts.

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.

studies, showed that drastically lowering fat to 10 percent or less seemed only to exacerbate the problems associated with a 30 percent–fat diet. The bad kind of cholesterol dropped (which was good), but so did the good cholesterol (which was bad), and triglycerides went up (also bad), sometimes by as much as 70 percent (very bad). Lichtenstein concluded that very low-fat diets “are not beneficial and may be harmful.

if you’re predisposed to get fat and want to be as lean as you can be without compromising your health, you have to restrict carbohydrates and so keep your blood sugar and insulin levels low. The point to keep in mind is that you don’t lose fat because you cut calories; you lose fat because you cut out the foods that make you fat—the carbohydrates. If you get down to a weight you like and then add these foods back to the diet, you’ll get fat again.

The modern world’s obsession with restriction has led to a wide variety of practices that are detrimental to health. These practices may masquerade as healthy, but they are not. Excess exercise is one of them. Fasting is another. Examples that might be harder to believe but are equally harmful include low-calorie diets, low-fat diets, and vegetarianism. This fact is made all the more unfortunate because these practices are especially harmful for women.

Carbohydrates are not required in a healthy human diet. Another way to say this (as proponents of carbohydrate restriction have) is that there is no such thing as an essential carbohydrate. Nutritionists will say that 120 to 130 grams of carbohydrates are required in a healthy diet, but this is because they confuse what the brain and central nervous system will burn for fuel when diets are carbohydrate rich—120 to 130 grams daily—with what we actually have to eat. If there are no carbohydrates in the diet, the brain and central nervous system will run on molecules called “ketones.” These are synthesized in the liver from the fat we eat and from fatty acids, mobilized from the fat tissue because we’re not eating carbohydrates and insulin levels are low, and even from some amino acids. With no carbohydrates in the diet, ketones will provide roughly three-quarters of the energy that our brains use. And this is why severely carbohydrate-restricted diets are known as “ketogenic” diets. The rest of the energy required will come from glycerol, which is also being released from the fat tissue when the triglycerides are broken down into their component parts, and from glucose synthesized in the liver from the amino acids in protein. Because a diet that doesn’t include fattening carbohydrates will still include plenty of fat and protein, there will be no shortage of fuel for the brain.

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

If too little glucose is available in your blood, which is what happens when you follow a low - carbohydrate diet, then your liver hoards glucose so that your brain, which needs glucose to function, doesn't starve. While your body will start to break down fat to use as fuel, your brain can't run that way for long, and it will send out the Bat-Signal for more calories. That's the reason why when you skip a meal or go too long between meals, you find yourself running to the nearest donut or bag of chips.

Insulin’s effects on calorie storage are so potent that we can consider it the ultimate fat cell fertilizer. For example, rats given insulin infusions developed low blood glucose (hypoglycemia), ate more, and gained weight. Even when their food was restricted to that of the control animals, they still became fatter.9 Conversely, mice genetically engineered to produce less insulin had healthier fat cells, burned off more calories, and resisted weight gain, even when given a diet that makes normal mice fat.10

In general, the monkeys under the most social stress were most at risk for plaque formation. Kaplan showed that this can even occur with a low-fat diet, which makes sense, since, as will be described in the next chapter, a lot of the fat that forms plaques is being mobilized from stores in the body, rather than coming from the cheeseburger the monkey ate just before the tense conference. But if you couple the social stress with a high-fat diet, the effects synergize, and plaque formation goes through the roof.

Unbelievable” is the key word. That a science is incomplete or has flaws is what one expects but that the whole of the establishment opinion on diet-heart is totally meaningless, is hard to understand. How could they keep doing the same experiment over and over without success? How could that be? How could they get away with it? Why would they want to get away with it? New trials continue to show nothing. Well, not nothing. They clearly show that low-fat is ineffective for weight loss or just about everything else.

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.

Several female hormones, which increase with the onset of puberty, were lowered by 20–30% (even 50% lower levels for progesterone!) simply by having girls eight to ten years of age consume a modestly low-fat, low animal-based food diet for seven years.47 These results are extraordinary because they were obtained with a modest dietary change and were produced during a critical time of a young girl’s life, when the first seeds of breast cancer were being sowed. These girls consumed a diet of no more than 28% fat and less than 150 mg cholesterol/day: a moderate plant-based diet.

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

Benefits of the Master Cleanse Detox Diet and How to Conserve a Healthy Cleansing The Master Detox in 14 days , also referred to as lemonade diet regime, is not new and has been known for decades. It demands drinking only lemonade made from fresh squeezed lemons and normal water, maple syrup, along with cayenne pepper. So there is no strong food during the detoxification course of action. Typically, any lemonade diet regime will last for 10 to 14 times and is known to be very efffective regarding colon cleansing. It's good in dissolving built-up wastes in our intestinal tracts. Besides colon detox, master cleanse diet plan can also be used for rapid weight loss. In 2007, the gifted singer/actress Beyonce Knowles used soda and pop diet pertaining to 14 days and lost Twenty-two lb or 9 kilograms. She made it happen for her part in the video Dreamgirls. As a result, this diet plan received huge advertising attention. Remember that weight loss utilizing master cleanse detox diet is not a long term remedy. After the clean, you should return to a healthy as well as well-balanced diet which consists of plenty of fruits and also fresh vegetables and occasional in included fats as well as sweets. That is how you have a long-lasting and healthful detox. Hence the key to long-term wholesome detoxification is always to focus on receiving plenty of exercise and having a well-balanced eating habits high in fruit and vegetables and low throughout added fatty acids and sugars. Some of the great things about Master Cleanse Detoxification Diet are usually: - Waste food, plague and phlegm that developed and caught up in our digestive tract tracts might be expelled. : Can result in weight loss but should followed healthy way of life after detox otherwise you're sure to gain it back in time.

A European traveler describing his visit to a Southern plantation noted that the food included beef, veal, mutton, venison, turkeys, and geese, but he does not mention a single vegetable. Infants were fed beef even before their teeth had grown in. The English novelist Anthony Trollope reported, during a trip to the United States in 1861, that Americans ate twice as much beef as did Englishmen. Charles Dickens, when he visited, wrote that “no breakfast was breakfast” without a T-bone steak. Apparently, starting a day on puffed wheat and low-fat milk—our “Breakfast of Champions!”—would not have been considered adequate even for a servant.

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.

And just as agriculture has displaced species-dense communities with its monocrops, its diet has displaced the nutrient-dense foods that humans need, replacing them with mononutrients of sugar and starch. This displacement led immediately to a drop in human stature as agriculture spread - the evidence couldn’t be clearer. The reasons are just as clear. Meat contains protein, minerals, and fats, fats that we need to metabolize those proteins and minerals. In contrast, grains are basically carbohydrates: what protein they do contain is low quality - lacking essential amino acids - and comes wrapped in indigestible fiber. Grains are essentially sugar with enough opioids to make them addictive.

In a study published in the American Journal of Clinical Nutrition,79 we followed 276 middle-aged adults in Quebec for six years, dividing them into categories based on diet. Overall, the participants gained about 6 pounds (quite typical for this age group), but with huge individual variation—ranging from a 20-pound weight loss to a 30-pound weight gain. For those consuming a high-carbohydrate/low-fat diet, Insulin-30 strongly predicted this variation. That is, people with low insulin secretion gained on average virtually no weight, whereas those with high insulin secretion gained on average more than 10 pounds. In contrast, Insulin-30 had no relationship to weight gain among those consuming a low-carbohydrate/high-fat diet.

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.

In fact, several studies have shown that losing weight and exercising vigorously can sometimes actually reverse the disease, at least during its early stages. One extreme study placed eleven diabetics on a grueling ultra-low-calorie diet of just 600 calories per day for eight weeks. Six hundred calories is an extreme diet that would challenge most people (it’s about two tuna fish sandwiches a day). After two months, however, these seriously food-deprived diabetics had lost an average of 13 kilograms (27 pounds), mostly visceral fat, their pancreases doubled how much insulin they could produce, and they recovered nearly normal levels of insulin sensitivity.51 Vigorous physical activity also has potent reversal effects by causing your body to produce hormones (glucagon, cortisol, and others) that cause your liver, muscle, and fat cells to release energy. These hormones temporarily block the action of insulin while you exercise, and then they increase the sensitivity of these cells to insulin for up to sixteen hours following each bout of exercise.

To make matters worse, as you get older, your cells gradually become less sensitive to insulin's effects, so insulin levels must rise even more to produce the same results. This leads to a state of insulin resistance, which leads to even more insulin production. Over time, these increasing insulin levels, especially when combined with a poor diet, promote the weight gain and increase in body fat so typical of the aging process. It's not a pretty picture, but this deterioration is far from inevitable. Commonsense lifestyle changes can help you keep your insulin levels under control: Following the major themes of our TRANSCEND program will help you keep your insulin at low, youthful levels. Maintaining a regular vigorous exercise routine burns blood sugar and drives it into your muscle cells, decreasing your body's need for insulin. Following our recommendations for a low-sugar, low-glycemic-load diet will lower insulin levels further. Finally, controlling your stress will lower your cortisol level and avoid the vicious cycle of cortisol-raising insulin.

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.

(1 = best, 11 = worst) 1. Raw fruits and vegetables (preferably organic) such as apples, grapes, melons, bananas, avocados, romaine lettuce, cucumbers, carrots, kale, tomatoes, etc.; raw honey, stevia (a natural sweetener) 2. Lightly-steamed, low-starch vegetables (all vegetables other than white potatoes, acorn and butternut squash, and pumpkin); pure maple syrup, agave nectar *Note that corn and legumes are starches, not vegetables. 3. Organic raw nuts and seeds (almonds, pine nuts, walnuts, macadamia nuts, sesame seeds, sunflower seeds, etc.) 4. Raw stone-pressed or cold-pressed plant oils (especially olive oil, though hemp seed and flax seed oils are also acceptable) 5. Cooked starchy vegetables (sweet potatoes, butternut and acorn squash, pumpkin, etc.) 6. Raw unpasteurized dairy products (particularly from goats and sheep) 7. Whole grains (brown rice, millet, whole wheat, buckwheat, etc.) 8. Pasteurized dairy and animal flesh (preferably limited to organic fish and minimal organic meat and poultry products) 9. All non-whole grain flour products (white bread, white rice, white pasta, white pizza dough, flour tortillas, etc.); sugar (white sugar, brown sugar, corn syrup, etc.) 10. Cooked animal fats/hydrogenated oils (lard, cooked oils, etc.), mainstream meats, poultry; soy products 11. Chemicals, artificial coloring and sweeteners (aspartame, saccharine, unnatural additives of all kinds)

Genes can be activated or turned off by factors in the environment. In the Cree population of northwestern Ontario, for example, diabetes is found at a rate five times the Canadian national average, despite the traditionally low incidence of diabetes among native peoples. The genetic makeup of the Cree people cannot have changed in a few generations. The destruction of the Crees’ traditional physically active ways of life, the substitution of high-calorie diets for their previous low-fat, low-carbohydrate eating patterns and greatly increased stress levels are responsible for the alarming rise in diabetes rates. Although heredity is involved in diabetes, it cannot possibly account for the pandemic among Canada’s native peoples, or among the rest of the North American population, for that matter. We will see that in similar ways changes in society are causing more and more children to be affected by attention deficit disorder. It is easy to jump to hasty conclusions about genetic information. Some studies have identified certain genes, for example, that are said to be more common among people with attention deficit disorder or with other related conditions, such as depression, alcoholism or addiction. But even if the existence of these genes is proven, there is no reason to suppose that they can, on their own, induce the development of ADD or any other disorder. First, not everyone with these genes will have the disorders. Second, not everyone with the disorders will be shown to carry the genes.

The Company We Keep So now we have seen that our cells are in relationship with our thoughts, feelings, and each other. How do they factor into our relationships with others? Listening and communicating clearly play an important part in healthy relationships. Can relationships play an essential role in our own health? More than fifty years ago there was a seminal finding when the social and health habits of more than 4,500 men and women were followed for a period of ten years. This epidemiological study led researchers to a groundbreaking discovery: people who had few or no social contacts died earlier than those who lived richer social lives. Social connections, we learned, had a profound influence on physical health.9 Further evidence for this fascinating finding came from the town of Roseto, Pennsylvania. Epidemiologists were interested in Roseto because of its extremely low rate of coronary artery disease and death caused by heart disease compared to the rest of the United States. What were the town’s residents doing differently that protected them from the number one killer in the United States? On close examination, it seemed to defy common sense: health nuts, these townspeople were not. They didn’t get much exercise, many were overweight, they smoked, and they relished high-fat diets. They had all the risk factors for heart disease. Their health secret, effective despite questionable lifestyle choices, turned out to be strong communal, cultural, and familial ties. A few years later, as the younger generation started leaving town, they faced a rude awakening. Even when they had improved their health behaviors—stopped smoking, started exercising, changed their diets—their rate of heart disease rose dramatically. Why? Because they had lost the extraordinarily close connection they enjoyed with neighbors and family.10 From studies such as these, we learn that social isolation is almost as great a precursor of heart disease as elevated cholesterol or smoking. People connection is as important as cellular connections. Since the initial large population studies, scientists in the field of psychoneuroimmunology have demonstrated that having a support system helps in recovery from illness, prevention of viral infections, and maintaining healthier hearts.11 For example, in the 1990s researchers began laboratory studies with healthy volunteers to uncover biological links to social and psychological behavior. Infected experimentally with cold viruses, volunteers were kept in isolation and monitored for symptoms and evidence of infection. All showed immunological evidence of a viral infection, yet only some developed symptoms of a cold. Guess which ones got sick: those who reported the most stress and the fewest social interactions in their “real life” outside the lab setting.12 We Share the Single Cell’s Fate Community is part of our healing network, all the way down to the level of our cells. A single cell left alone in a petri dish will not survive. In fact, cells actually program themselves to die if they are isolated! Neurons in the developing brain that fail to connect to other cells also program themselves to die—more evidence of the life-saving need for connection; no cell thrives alone. What we see in the microcosm is reflected in the larger organism: just as our cells need to stay connected to stay alive, we, too, need regular contact with family, friends, and community. Personal relationships nourish our cells,

This is the science behind how UPF affects the human body: • The destruction of the food matrix by physical, chemical and thermal processing means that UPF is, in general, soft. This means you eat it fast, which means you eat far more calories per minute and don’t feel full until long after you’ve finished. It also potentially reduces facial bone size and bone density, leading to dental problems. • UPF typically has a very high calorie density because it’s dry, and high in fat and sugar and low in fibre, so you get more calories per mouthful. • It displaces diverse whole foods from the diet, especially among low-income groups. And UPF itself is often micronutrient-deficient, which may also contribute to excess consumption. • The mismatch between the taste signals from the mouth and the nutrition content in some UPF alters metabolism and appetite in ways that we are only beginning to understand, but that seem to drive excess consumption. • UPF is addictive, meaning that for some people binges are unavoidable. • The emulsifiers, preservatives, modified starches and other additives damage the microbiome, which could allow inflammatory bacteria to flourish and cause the gut to leak. • The convenience, price and marketing of UPF urge us to eat constantly and without thought, which leads to more snacking, less chewing, faster eating, increased consumption and tooth decay. • The additives and physical processing mean that UPF affects our satiety system directly. Other additives may affect brain and endocrine function, and plastics from the packaging might affect fertility. • The production methods used to make UPF require expensive subsidy and drive environmental destruction, carbon emissions and plastic pollution, which harm us all.

There are kinds of food we’re hard wired to love. Salt, sugars, and fats. Food that, over the course of the history of our species, has helped us get through some long winters, and plow through some extreme migrations. There are also certain kinds of information we’re hard wired to love: affirmation is something we all enjoy receiving, and the confirmation of our beliefs helps us form stronger communities. The spread of fear and its companion, hate, are clearly survival instincts, but more benign acts like gossip also help us spread the word about things that could be a danger to us. In the world of food, we’ve seen massive efficiencies leveraged by massive corporations that have driven the cost of a calorie down so low that now obesity is more of a threat than famine. Those same kinds of efficiencies are now transforming our information supply: we’ve learned how to produce and distribute information in a nearly free manner. The parallels between what’s happened to our food and what’s happened to our information are striking. Driven by a desire for more profits, and a desire to feed more people, manufacturers figured out how to make food really cheap; and the stuff that’s the worst for us tends to be the cheapest to make. As a result, a healthy diet — knowing what to consume and what to avoid — has gone from being a luxury to mandatory for our longevity. Just as food companies learned that if they want to sell a lot of cheap calories, they should pack them with salt, fat, and sugar — the stuff that people crave — media companies learned that affirmation sells a lot better than information. Who wants to hear the truth when they can hear that they’re right? Because of the inherent social nature of information, the consequences of these new efficiencies are far more dramatic than even the consequence of physical obesity. Our information habits go beyond affecting the individual. They have serious social consequences. Much as a poor diet gives us a variety of diseases, poor information diets give us new forms of ignorance — ignorance that comes not from a lack of information, but from overconsumption of it, and sicknesses and delusions that don’t affect the underinformed but the hyperinformed and the well educated.

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.

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 biggest challenge with a ketogenic diet is reducing the carbohydrate and protein intake sufficiently to get into and maintain ketosis. If you eat too much protein, your body will convert the amino acids into glucose. If you eat too many carbs, your blood sugar will be too high to have ketones. It takes fat to make the ketone bodies. – Dr. Terry Wahls

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.

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

you need to eat fat in order to burn fat.

a high carbohydrate diet blocks your ability to employ fat to fuel your brain, and to some degree, your muscles as well.

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

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

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

Because the Paleo diet recommends lean meats, shellfish and fish that are low in the unhealthy saturated fats, it can help lower bad cholesterol and triglycerides and reduce or potentially reverse arteriosclerosis.