Category Archives: Diet And Food

" ... breakthrough new diet book... " ("Goodness Foods, September 2004)

" It's the new Atkins but better, easier to follow, good for you... " ("Sunday Mirror, 28 March 2004)

" the latest on the low-carbohydrate dieting craze... " (UK.news.Yahoo.com, 18 March 2004)

" The Hamptons Diet has the perfect credentials for fashion-obsessed New Yorkers seeking to purge themselves of unwanted calories." ("The Independent, 22nd March 2004)

" ... breakthrough new diet book... " ("Goodness Foods, September 2004)

The latest geographically correct diet with star appeal-- Sara Jessica Parker and Rene e Zellweger are said to be fans-- Dr. Fred Pescatore's plan stresses veggies, fish, omega-3 fatty acids and monounsaturated fats like Australian macadamia nut oil ("Your Diet, June 21, 2004)

Named after the exclusive Long Island, NY, beach community he calls home (as do many A-list celebs), Dr. Fred Pescatore's get-thin guide takes the low-carb craze and makes it safer by focusing on healthy cards (wheat bread is allowed, white is off limits) and fats (monounsaturated), instead of restricting them entirely. Recipes like Gardiner's zucchini salad are perfect for summer. ("Star Magazine, May 24, 2004)

" It's the new Atkins but better, easier to follow, good for you... " ("Sunday Mirror, 28 March 2004)

" the latest on the low-carbohydrate dieting craze... " (UK.news.Yahoo.com, 18 March 2004)

" The Hamptons Diet has the perfect credentials for fashion-obsessed New Yorkers seeking to purge themselves of unwanted calories." ("The Independent, 22nd March 2004)

The rest is here:
The Hamptons Diet: Lose Weight Quickly and Safely with the ...

This 10-day reset plan is designed to work with any diet plan to make it more effective. While debunking a lot of weight loss myths, it also provides sound advice for those personalizing their own lifestyle plan. --Today show

"[Yoni Freedhoff] has invented an un-diet...a set of simple food and excericse guidelines that can help you safely lose a pound a week and keep it off--summer fun included." --Glamour magazine

"if any diet book works, its going to be this one." --Scientific American

"As should be obvious to anyone who's been paying attention, these and many other approaches to weight-loss can work. The real challenge is keeping weight off, and Freedhoff's advice focuses on how to win that battle by formulating a plan you can happily live with for the rest of your life, not just for a few weeks or months." --Runner's World

Praise for The Diet Fix"The Diet Fix delivers. This is a wonderful approach to tackling the Diet Demons. It allows people to keep what they like most about food -- the taste and indulgences -- and to get rid of what they don't like about food -- overeating and guilt. It's about balance. Regaining balance in our diet as well as in our lives." --Brian Wansink (Ph.D.), Author of Mindless Eating and Slim by Design

"Here finally is a book capturing the nuts and bolts of the dieting culture that has gripped North America. With Dr. Freedhoff's presentation of fact supported by years of first-hand experience, a crystal clear picture of what works, what doesn't and what is myth emerges. The Diet Fix is a service to all." --Tosca Reno, author of the New York Times bestselling The Eat Clean Diet

"The Diet Fix is a breath of fresh air,revealingexactly whydiets are such exhausting, ineffective traps andproviding ado-able roadmap for a new, healthierway of approaching food and weight. It is an eye-openingand helpful diet antidote." --Ellie Krieger RDN, nutritionist, cookbookauthor, and TV personality

Few people know as much about weight loss as Dr. Yoni Freedhoff. It is no surprise that he has produced a book that is the perfect combination of evidence-based facts and good, solid, usable advice. There is so much misinformation in the media about dieting, and so many trendy and near useless diets. Yonis book is exactly what we need: a science-informedand fun to readroad map to long-term weight loss success. Timothy Caulfield, author ofThe Cure for Everything: Untangling the Twisted Messages about Health, Fitness and Happiness

Finally a diet plan that can work because it won't make you miserable! Like all honest approaches to a better life, The Diet Fix is rooted in a deep understanding of how people are wired, and inspired by optimism about their true potential. You'll never need to read another diet book. Melanie Warner, author of Pandoras Lunchbox

This isnt a detox diet, its a diet detoxa 10-day reprogramming that will free you forever from the damaging and defeating cycle of failed diets. Those suffering from Post Traumatic Dieting Stress (which is to say, most of us) may find it hard to believe that an approach this gentle, doable, and sane could ever work. Trust me: The Diet Fix offers an end to the madness and the keys to lasting weight control. Monica Reinagel, MS, LD/N, author of Nutrition Divas Secrets for a Healthy Diet

Millions of people are suffering through restriction, denial, sacrifice, hunger and a frustrating yo-yo cycle of weight loss and regain, yet they still struggle to manage their weight. This serial dieting breeds guilt, shame, depression, despair and binge eating. If youre one of these traumatic dieters, The Diet Fix, will not only provide a much needed sigh of relief, it will be a Godsend. It might even save your life. --Tom Venuto, author of Burn the Fat, Feed the Muscle

The Diet Fix is a no-nonsense approach to realistic weight management by a recognized expert in the field. This step-by-step guide to long-term weight management provides the evidence, debunks common myths and is chock full of practical tips - the ultimate diet book for anyone wanting to stop dieting and start living. -- Arya M. Sharma, MD/PhD, Scientific Director of the Canadian Obesity Network and Disc. (h.c.), FRCPC Professor of Medicine

"Freedhoff dispels pervading myths about dieting, warns against the seven deadly sins (hunger, sacrifice, willpower, blind restriction, sweat, perfectionism, and denial), and instructs readers to replace tenuous willpower with skillpower as they learn the key triad to healthy weight loss: organization, planning, and thoughtfulness...this book will help dieters win by losing." --Publisher's Weekly

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The Diet Fix: Why Diets Fail and How to Make Yours Work ...

The saying you are what you eat may be a little dramatic, but what you choose to eat can have a major effect on your health and how you feel. How you feel at work will have a major effect on being able to and choosing to work safely. It is important to make sure the things you choose to eat and drink are helping improve your health and not hurt it.

Diet has a big effect on your overall health.It has been linked to many different health issues including many diseases and cancer. Heart disease is the number one cause of death in the United States and is closely linked with diet. A proper diet reduces the chances of conditions such as high cholesterol, high blood pressure, and obesity which are all factors in whether a person has heart disease or not. Heart disease and other alimentslike it have a major effect on you day in and day out. Whether it is the actual disease or medications you need to take to combat it, you will not be able to feel 100% well every day.

Most people are awarethat what weeataffects our weight and ultimately our health, but many people may not realize there can be a link between diet and mood. For example, research has been done that shows a link between vitamin D deficiency and depression. The sun is a major source of vitamin D for us, but we also get it from the food we eat. If you are not getting enough vitamin D it may be the source of a down mood.

Another example is research that has linked a low carbohydrate diet and lack of energy. Participants in the study done by Arizona State University showed higher levels of fatigue and a lack of desire to exercise just two weeks into beginning a low carb diet. While you may not have these issues, it is important to know that diet could be the source or trigger of a change in mood.

If you are not feeling good you cannot work to the best of your ability. Whether it is health issues or lack of energy, your diet plays a big part in safety at work. If your focus is not on the task or you do not have the energy to take the extra steps to ensure the task is being performed safely, you are putting yourself and others at risk. Take a moment to reflect on your diet and how it affects your work.

-Can you think of ways to improve your diet?

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Diet - Safety Talk Ideas

The carnivore diet is currently one of the most buzzworthy nutrition trends encouraging people to eat meat and stay away from everything else.

Its become one of the most controversial diets to date and for good reason.

After all, weve been taught that meat is an unhealthy, disease-inducing, artery-clogging food that should be avoided at all costs.

But with the emergence of people reporting an increase in energy, drastic weight loss and mental cognition, its extremely tempting to at least look into what the research has to say.

In this article, were going to dive deeper into:

The carnivore diet protocol is simple, eat only animal foods and stay away from everything else.

This means youre restricting all types of carbohydrates and even requires you to eliminate plants from your diet.

It is the complete opposite of a vegan diet.

Similar to a ketogenic diet, the carnivore diet relies heavily on running off fats and proteins as a source of energy.

While science has steered us away from heavy consumption of meat and more towards a plant-based approach for optimal health, the overwhelming amount of positive benefits people are experiencing may make this way of eating a promising tool for better health.

And for many of the same reasons people choose to try a ketogenic diet, people who have adopted a carnivore way of eating have reported mental clarity, faster weight loss, improved athletic performance and a healthier digestive system.

The simple approach also makes it alluring for anyone whos looking to follow a diet without having to dive deep into any complication nutrition tactics. This means you wont have to worry about counting macros or calories, timing your meals or intermittent fasting.

All you have to do on the carnivore diet is eat animal foods (including dairy) and stay away from everything else.

The carnivore diet bases its ideologies on similar studies the ketogenic diet looks to.

For example, researchers at McMaster University published a study demonstrating that people who eat high quantities of carbohydrates had a 30 percent higher chance of dying than the participants who were eating a low carb diet.

People eating a high fat diet had a 23 percent lower risk of mortality during the seven year study compared to the people who ate less fat[*].

Promising studies like this paired with the multitude of positive results reported by carnivore dieters worldwide makes it a diet worth trying.

Perfect Keto founder Dr. Anthony Gustin (@dranthonygustin) now eats 90% carnivore, after doing a 30-day carnivore diet experiment. And yes, hes able to stay in ketosis while eating mostly meat. Follow him for more keto and carnivore advice:

The carnivore diet is very simple and encourages you to consume meat-only products everyday.

Here is a quick sample meal plan:

What makes the carnivore diet even more enticing is its historical background. The human population has never lived through a time where eating a strictly plant-based or carbohydrate heavy was ever followed from the rise to the fall of any civilization in history.

But if we take a closer look at what our ancestors ate, there are multiple populations throughout different ethnic and geographical backgrounds who have adopted a carnivore diet for multiple generations.

Our carnivore ancestors include:

Many of our carnivore ancestors not only survived, but also displayed strong health markers.

For example, our Point Hope Eskimo ancestors followed a strict animal-only diet consisting of walrus, whale and sea cultures where 50% of their caloric intake was from fat and 35% from protein.

Researchers found that incidences of heart disease from the Point Hope Eskimos were ten times lower than the Caucasian population of America. Additionally, their triglyceride levels averaged 85 mg/dL as compared to the U.S average of 100 mg/dL[*].

And despite the rise in vegan diets, there is significant evidence supporting that our ancestors were meat eaters[*][*][*].

By nature, animal foods are zero carb. When we restrict carbohydrates from our diet, our need for certain nutrients are decreased.

We dont require several vitamins that are involved in carbohydrate metabolism when we are consuming an all-meat zero-carbohydrate diet.

One study in particular took a further look into vitamin A and its effect on macronutrient metabolism. The study concludes that in the absence of carbohydrate, vitamin A requirements were no longer imperative for metabolic regulation[*].

When we eliminate carbohydrates from our diet, our body looks for other sources of energy and will eventually enter a state of ketosis where your body is using primarily fats for energy via ketones.

Running purely off fats for energy via ketosis is our body and brains preferred energy source and comes with several health benefits[*][*][*][*].

Both the ketogenic diet and the carnivore diet allow fats and proteins while completely eliminating carbohydrates.

But the carnivore diet takes it one step further and is considered to be more restrictive to the already prohibitive ketogenic diet.

With the ketogenic diet, you are still encouraged to eat large amounts of plant foods along with non-animal fat-dominant foods like nuts, coconut oil and avocados.

The ketogenic diet emphasizes a high fat intake while eating a moderate amount of protein. This is because the main goal is to start using ketones as a source of energy.

Unlike the ketogenic diet, there are no macronutrient ratio preferences in the carnivore diet, although you can certainly reach ketosis.

Whereas a keto diet recommends 60 70% fats, 20-30% protein and 5-10% carbs the carnivore diet has no macro ratio requirements sticking to only animal products is the priority of this way of eating.

Some dairy foods are not permitted on the ketogenic diet because of the higher carb content, its permissible on the carnivore diet as long as its derived from animal sources.

Many of the benefits that come with eating a meat only diet are similar to the ketogenic diet. This could be due to the complete restriction of carbs and allowance of higher fat intake.

Much of the intrigue to the carnivore diet is due to its extremely simple protocol. Everyone knows what food comes from animal sources and what doesnt.

If you often get confused with macronutrients, counting calories, meal timing and prep, then eating a meat-only diet can be a great way to begin dieting.

While it may sound like a costly lifestyle, meat is known to be very filling and youll find yourself going for long periods of time without craving food.

Fiber has been a staple in just about every diet and has been promoted as a way to improve your bodys digestive system.

But the carnivore enthusiasts propose a different outlook and may have the science to back it up.

Carnivore dieters believe that cutting fiber out of your diet may actually improve any digestive distress.

One study by the World Journal of Gastroenterology looked into the effects of decreasing fiber intake in people who were experiencing constipation, which is the opposite of what weve been told to do.

The results showed that those who ate no fiber saw a large improvement in their digestive issues including less bloating and gassiness. They even began to see an increase in bowel movement[*].

Similar to the ketogenic diet, carnivore dieters experience an increase in focus and mental clarity almost immediately.

Our brain is made up of nearly 60 percent fat so by following a diet composed of mostly fats and protein, its common to begin experiencing longer bouts of focus and an improved mood.

Studies have shown that by restricting carbs and using fats and proteins as the majority of your daily caloric intake has strong neuroprotective properties that will help you focus better and tolerate stress more efficiently[*].

One study compared inflammation markers between a low carb, high fat group to a low fat, high carb group for 12 weeks.

The results show that the low carb, high fat dieters had lower systemic inflammation by the end of the 3 month study[*].

If losing weight is your main goal, adopting a meat only diet will help you maintain steady levels of blood sugar due to a lack of carbohydrate.

A large reason why your body accumulates fat is because your body isnt insulin sensitive. This means anytime you eat carbohydrate, its converted into fat rather than used for energy.

Completely restricting carbohydrate will improve your insulin sensitivity.

Additionally, eating meat and maintaining a low carb high fat diet regulates your bodys hunger hormone which keeps you satiated for longer periods of time without craving sweets every couple hours.

Diets that are high in fat have been proven to increase testosterone levels.

One study found that men who adopted a low fiber, high fat diet for two months had a 13% higher testosterone compared to the participants following a low fat diet[*].

While there arent many studies proving the effectiveness in athletic performance when restricting carbohydrates and following a strict carnivore diet, many carnivore dieters have reported improved strength gains.

There is an induction phase your body must go through before it can effectively utilize meats as energy.

If you are an athlete who performs high intensity exercise such as sprinting, the carnivore diet may not be the most effective diet to follow.

A targeted or cyclical ketogenic diet may help improve your athletic performance better.

There is large concern for restricting vegetables from your diet because they are known to have high nutrient density.

Red meat contains large amounts of vitamins and minerals especially if it was from a grass-fed animal.

One nutrient in particular that people worry about is vitamin C. And while meat isnt a great source of vitamin C, Dr. Stephen Phinney, author of The Art and says that when you remove carbohydrates from your diet, it decreases the need for vitamin C.

This isnt a 100% black-and-white yes but since its very similar to a ketogenic diet, the carnivore diet appears to be safe for most people.

One of the concerns people have is having an increased risk of heart disease due to the saturated fat content of a meat-only diet.

But recent reports have shown that saturated fats are not the culprit for heart attack and sugar is the leading cause of heart disease[*].

However, there are no long term studies on the carnivore diet for longevity but seeing as how so many of our ancestors have followed this way of eating with much success, its hard to believe that eating a meat only diet can be anything but safe.

Everyone has a different level of metabolic flexibility. This is your bodys efficiency in switching from one main energy fuel source to another.

Anecdotally, many people begin experiencing the benefits of the carnivore diet after two to three weeks of eating strictly meat.

Others have reported up to three months, especially as an athlete who has been primarily running off carbohydrates for energy.

While at first it may sound crazy to eat only meat, the overwhelming amount of anecdotal testimonials proving an increase in focus, significant weight loss and improved mood makes it hard not to at least give the diet a try.

And since many of the carnivore diet principles follow the principles of a low carb, high fat ketogenic diet, it looks to be a compelling diet especially for those looking to lose weight.

Meat is not as unhealthy as the mainstream media has made it out to be and as more research is published, the blame should be focused more on sugar and processed carbohydrates.

Any diet that restricts empty calories from carbohydrates will benefit your health and the carnivore diet does just that.

After all, who wouldnt want to follow a diet that lets munch on juicy steaks while helping you lose weight?

Lorenz is a freelance copywriter and ketogenic diet blogger. Hes made it a personal mission to help others benefit from the low carb high fat keto lifestyle.

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The Carnivore Diet: Can Eating Only Meat Supercharge Your ...

AT LAST, THE UPDATED EDITION OF THE BESTSELLING DIET BOOK!

"The Paleo Diet helps you lose fat, improve your health, and feel great. Why? Because the Paleo Diet works with your genetics to help you realize your natural birthright of vibrant health and wellness."Robb Wolf, author of the bestselling The Paleo Solution

"Loren Cordain's extensive research demonstrates how modern westernized diets drastically depart from the original diet humans consumed for millions of years. In The Paleo Diet and The Paleo Diet Cookbook, Dr. Cordain shows how diets high in grains, dairy, vegetable oils, salt, and refined sugars are at odds with our genetic legacy and then shares his uncomplicated strategy for losing weight and getting healthy."Arthur De Vany, Ph.D., author of The New Evolution Diet

Healthy, delicious, and simple, the Paleo Diet is the diet you were designed to eat. If you want to lose weightup to seventy-five pounds in six monthsor if you want to attain optimal health, The Paleo Diet will change your life now. Dr. Loren Cordain, the world's leading expert on Paleolithic nutrition, demonstrates how by eating all the lean meats and fish, fresh fruits, and nonstarchy vegetables you want, you can lose weight and prevent and treat heart disease, cancer, osteoporosis, metabolic syndrome, and many other illnesses. Incorporating all the latest breakthroughs in Paleo nutrition research, this new edition of the bestselling The Paleo Diet includes six weeks of meal plans to get you started on the Paleo path to weight loss, weight control, increased energy, and lifelong health.

See more here:
The Paleo Diet: Lose Weight and Get Healthy by Eating the ...

There are lots of people that are unhappy with their weight but dont really know how to change it. There are tons of fad diets and not all of them are necessarily safe and healthy. It is important to have realistic goals and talk to a qualified doctor about safe and healthy dieting and weight loss. While some diets can help you lose weight quickly, they dont always lead to long term success. It is often necessary to change unhealthy habits when trying to lose weight in order to achieve long term success.

Overview

The best strategies for weight management are those that you will be able to maintain. Making some simple changes to your diet and lifestyle can go a long way in achieving a healthy weight. In order to really ensure you are going about losing weight in a healthy way, it is important to speak to your doctor. There are however some simple steps that almost anyone can take to kick start the weight loss journey.

People do not always realize just how much sugar and fat can be in drinks such as soda or juice. Cutting out beverages that are high in sugar such as soda and fruit juice can save you hundreds of calories a day. Instead, drink water or other sugar free drinks. You may also try switching from whole milk to lower fat or nonfat milk. Another easy thing you can do is simply stop eating when you are full. Sometimes we continue to eat simply because food tastes good or because we are bored. Being able to recognize when you are full and stop eating will help you maintain a healthy weight. Starting a diet can seem overwhelming so it is important to start small. It is much easier to make small, gradual changes than it is to make big, drastic changes to your diet and lifestyle. Start with reducing food portions and cutting out sugary drinks and eventually you will be able to introduce healthier foods and exercise into your routine.

Another thing that can help you lose weight is to eat smaller meals more often. Eating a few healthy snacks throughout the day will keep you from eating a huge amount of food at one meal. It is also important to eat fruits and vegetables. Try to cut out junk food and make the switch to eating fruits and vegetables to keep your body healthy.

How to safely Lose Weight

It can be tempting to take the easy way out and try to lose weight as quickly as possible but this can be very unhealthy. As such, you should avoid fad diets as you need a variety of good foods to get the proper nutrients and stay healthy. Diet pills can also be dangerous and should never be taken without first consulting a healthcare professional. Try not to banish certain foods from your diet entirely. If you decide you will never again eat chocolate or potato chips, you will likely just crave those things even more. The key is to only eat these foods in moderation while maintaining an overall healthy diet.

Exercise is also key to losing weight in a safe and healthy manner. Even people that hate exercise can usually find something they can enjoy as exercise does not just entail going to the gym. It can include activities such as hiking, swimming, walking, and a variety of other activities. Muscle burns more calories than fat so trying to build come muscle can help you with your weight loss goals. If you maintain a good balanced workout routine, you will be able to shed fat and build your muscle.

Some individuals lean towards taking prescription weight-loss pills, similar to Duromine, in efforts to get faster weight loss results. But, weight-loss medications can still have side effects, soits best to speak to a physician before taking them.

Trying to lose weight and maintain a healthy diet can be challenging. There may be times where you cheat and eat food you should avoid. It is important to not give up when you get frustrated. Eating a healthy diet and maintaining a healthy body weight can prolong your life so it is important to continue working at it.

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Diet and Weight Loss Safety Tips (UPDATE: Jul 2018) | 2 ...

Lose weight, lower cholesterol, significantly reduce the risk of disease, and become physically fit--in just 4 weeks.

Professional athlete-turned-firefighter Rip Esselstyn is used to responding to emergencies. So, when he learned that some of his fellow Engine 2 firefighters in Austin, TX, were in dire physical condition-several had dangerously high cholesterol levels (the highest was 344!)-he sprang into action and created a life-saving plan for the firehouse. By following Rip's program, everyone lost weight (some more than 20 lbs.), lowered their cholesterol (Mr. 344's dropped to 196), and improved their overall health. Now, Rip outlines his proven plan in this book. With Rip as your expert coach and motivator, you'll transform your body and lifestyle in a month. His plant-powered eating plan is based on a diet of whole foods, including whole grains, fresh fruits, vegetables, legumes, nuts, and seeds. This invaluable guide features: **Dozens of easy, mouthwatering recipes-from pancakes to pizza, Tex-Mex favorites to knockout chocolate desserts-that will keep you looking forward to every bite **Pantry-stocking tips will take the panic out of inevitable cravings and on-the-fly meals **Guidelines on menu choices that will allow you to eat out, wherever and whenever you want **Rip's simple, firefighter-inspired exercise program that will boost your metabolism and melt your fat away.

Medically approved, easy-to-follow, and amazingly effective, this diet is designed for anyone who wants to make heroic strides in his or her health, weight, and well-being-all without heroic effort.

"I've known Rip for more than 20 years. In that time, he's been a great motivator for so many people. This terrific book will inspire all who read it to change their lives and optimize their health." -Lance Armstrong, cancer survivor, seven-time Tour de France champion

"Want to be as strong as a Texas firefighter? Or as healthy as a professional triathlete? Then follow the wonderful advice of Rip Esselstyn, who is both. His book can save your life--whether you're a man or a woman. Highly recommended!" -Dean Ornish, M.D., Founder and President, Preventive Medicine Research Institute, Clinical Professor of Medicine, U of California SF, author, Dr. Dean Ornish's Program for Reversing Heart Disease

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The Engine 2 Diet: The Texas Firefighter's 28-Day Save ...

Is ketosis safe? The truth is that we cant say for certain that it is 100% safe. Humans dont understand everything under the branch of nutritional science and probably wont for a very long time. As an individual, the only thing you can do is take a look at the research yourself and form your own conclusion.

Personally, through the reading Ive done and the experience Ive had with the Keto diet, Ive formed my own conclusion that ketosis is safe. Could I be wrong? Absolutely. But I could also be right. Im willing to take that risk in order to follow a diet which could maximize longevity, well being and function.

My personal conclusion shouldnt matter to you though. You need to do your own research and come to your own conclusion. Ive put together this post to organize all of the issues surrounding the safety of ketosis so that you can make your own decision.

In trying to prove something to be safe there are two ways to go about it.

This article will dispel the top 10 claims people make in an argument to label ketosis as dangerous.

Like I said, the science on ketosis is still quite immature. The following data is not meant to 100% prove or disprove the safety of ketosis. Its merely the information we have available today which can help us form a nutritional strategy we feel is best for ourselves.

Im not a doctor or a researcher. The following information is material Ive collected in my attempt to feel confident following a Keto diet indefinitely.

Most of it is sourced from doctors or authors although I have also included anecdotal accounts from experiences posted on message boards and Reddit. I know, much of the information here isnt sourced directly from science journals. To be honest, the hard research on ketosis is currently lacking.

The best information comes from reputable doctors and authors who have years of experience with the diet. In the end, you will have to take a slight leap of faith in placing your trust on the anecdotal experience of thousands of people who have experienced, benefited, and shared their knowledge of this diet.

Until hard research is funded and performed on the different aspects of ketosis I see no reason we cannot use the experience and results of others to assist us. Those alive today may all be dead before science proves the 100% safety of the Keto diet.

Im not waiting for that day.

Life is about risk and reward. This is one risk Im willing to take in order to reap the immense rewards of the Keto diet.

Reality: The brain DOES need glucose but not very much; About 30g-50g/day [1]. The body can synthesize this glucose from dietary protein through a process called gluconeogenesis [2]. Carbohydrate not required.

But what about the rest of the brains daily energy needs beyond this 30-50g glucose requirement?

Most people are aware that the brain is powered by glucose. Very few are aware that it can also run on ketones and that ketones may actually burn more efficiently with less waste.

Once the body has become fully Keto adapted the brain gets up to 75% of its energy needs from ketones. The remaining 25% is obtained from glucose which as mentioned can be synthesized from dietaryprotein.

The body can synthesize glucose from protein in a process called gluconeogenesis, therefore unlike protein and fat,a person can live without eating carbohydrates(3,6).

Nootropic Mind

When I was taught about biochemical fuel-burning, I was taught that glucose was clean and ketones were smokey. That glucose was clearly the preferred fuel for our muscles for exercise and definitely the key fuel for the brain. Except heres the dirty little secret about glucose when you look at the amount of garbage leftover in the mitochondria, it is actually less efficient to make ATP from glucose than it is to make ATP from ketone bodies! A more efficient energy supply makes it easier to restore membranes in the brain to their normal states after a depolarizing electrical energy spike occurs, and means that energy is produced with fewer destructive free radicals leftover.

If youre on a very high fat, very low carb diet like a traditional Inuit diet your brain will eventually be able to use fat-derivedketonesfor about50-75% of its energy requirements. Most ketones are produced in the liver, but astrocytes in the brain alsogenerate ketones themselves for use by neurons. You think wed have that kind of set up in our brains if ketones werent useful to have around? If all we could do was burn glucose up there, what would be the point of even having localized ketone factories?

Mark SissonMarks Daily Apple

If someone tries to tell you that ketosis is dangerous because youre starving your brain of glucose you can either stop listening to them or you can educate them.

Heres the thing, the Keto diet can be executed in many different ways. The only requirement for achieving ketosis is to restrict carbs and limit protein so that the bodies glycogen reserves are depleted to the point that ketosis kicks in. If you do that by eating hot dogs and margarine then I agree with this claim, you are on a dangerous nutrient-deficient diet. However, if one chooses to achieve ketosis by eating fatty cuts of quality meat, dairy, nuts and plenty green leaves and fibrous vegetables-they are on a nutrient dense, complete diet.

What about the nutrients found in high carb grains, fruits and vegetables? What are we missing out on?

The fact is that compared to many vegetables, fruit is actually a pretty poor source of vitamins and minerals. And grains? Not only can the trace vitamins and minerals in grains be found more richly in meats, dairy and other keto friendly foodsthere is speculation that phytates and tannins found in grains can block absorption of some vitamins and minerals.

Schlemmer U1, Frlich W, Prieto RM, Grases F.PubMed

In practice most people who begin following a Keto diet actually end up eating many more servings of nutritional low carb fruits and vegetables than they previously were. Once you cut out all of the candy, chips and soda suddenly tomatoes, avocados, olives, spinach and broccoli start looking a lot more attractive.

Unlike proteins and fats, theres no such thing as an essential carbohydrate. Theres nothing a carbohydrate has to offer the body that couldnt otherwise be obtained from fats and proteins.

In practice, youll probably consume more vitamins and minerals on a ketogenic diet than you did on a standard American diet (SAD), as long as you are eating whole foods (i.e., natural fats, meats, leafy green vegetables) and not packaged low carb junk food.

Ellen DavisM.S.Applied Clinical NutritionKetogenic Diet Resource

Meat is the only nutritionally complete food. Animal foods (particularly when organ meats are included) contain all of the protein, fat, vitamins and minerals that humans need to function. They contain absolutely everything we need in just the right proportions. That makes sense, because for most of human history, these would have been the only foods available just about everywhere on the planet in all seasons.

Georgia Ede MDDiagnose Diet

This should put things into perspective: gram for gram, broccoli, kale and cauliflower all have more vitamin C than an orange. The high carb foods we famously believe to be the major sources of nutrients are often beat out by low carb meat, dairy or vegetable options.

Reality: It is physiologically impossible for anyone with normal pancreas function to develop Keto-acidosis.

The fact that Keto-Acidosis is used as an argument against the safety of ketosis is really a grand revealer of just how ignorant and lazy some pundits are in attacking the diet. I cant help but cringe when I think that the logic displayed here might be as lazy as well they both have keto as their root word, ketoacidosis must be the result of ketosis. Even more cringe worthy are the numerous cases of TRAINED MEDICAL DOCTORS advising against ketosis out of fear for ketoacidosis. Comon society, you can do better than that.

Unless you cannot produce any insulin from your pancreas (as is the case with type I diabetics, who do have to be much more careful with ketosis) you are at zero risk of keto-acidosis.

Heres how Keto-acidosis occurs(or doesnt) as explained by the venerable Peter Attia:

What is diabetic ketoacidosis? When a diabetic (usually a Type I diabetic, but sometimes this occurs in very late-stage, insulin-dependent, Type II diabetics) fails to receive enough insulin, they go into an effective state of starvation. While they may have all the glucose in the world in their bloodstream, without insulin, they cant get any into their cells. Hence, they are effectively going into starvation. The body does what it would do in anyone it starts to make ketones out of fat and proteins. Heres the problem: the diabetic patient in this case cant produce any insulin, so there is no feedback loop and they continue to produce more and more ketones without stopping. By the time ketone levels (specifically, beta-hydroxybutyrate) approach 15 to 25 mM, the resulting pH imbalance leads to profound metabolic derangement and the patient is critically ill.

But this state of metabolic derangement is not actually possible in a person who can produce insulin, even in small amounts. The reason is that a feedback loop prevents the ketone level from getting high enough to cause the change in pH that leads to the cascade of bad problems. A person who is said to be keto-adapted, or in a state of nutritional ketosis, generally has beta-hydroxybutyrate levels between about 0.5 and 3.0 mM. This is far less than the levels required to cause harm through acid-base abnormalities.

Keto-adaption is a state, achieved through significant reduction of carbohydrate intake (typically to less than 50 grams per day), where the body changes from relying on glycogen as its main source of energy to relying on fat. Specifically, the brain shifts from being primarily dependent on glucose, to being primarily dependent on beta-hydroxybutyrate. This has nothing to do with what a diabetic patient is experiencing in DKA, but does illustrate how poorly informed and quick to react the medical community is. DKA and nutritional ketosis (or keto-adaptation) have as much in common as a house fire and a fireplace.

Peter Attia M.D.Eating Academy

If you encounter anyone who uses the ketoacidosis argument against Keto you can throw their credibility out the window right there.

(btw, when I say something like throw their credibility out the window I dont mean to berate them during discussion. But you should know that once they use an argument like this, you are no longer in a debate. Calmly take the opportunity to explain the facts.)

Reality: Sort of truealthough I would argue the use of the word dangerous here. It is true that ketosis promotes water and electrolyte loss but this can easily be mitigated by ensuring adequate water consumption while making sure to consume foods rich in the key electrolytes: sodium, potassium and magnesium.

By switching to a ketogenic low-carb diet, you are essentially transitioning yourself from a water-retaining diet, to a water-flushing diet. There are a variety of reasons for this, including reduction of inflammation (water tends to be bound up in inflammation) and the depletion of glycogen stores (glycogen retains water) in your liver and muscles.

Because you are not eating a diet that causes you to retain water, youre going to find yourself urinating quite frequently (maybe even once per hour or more when you start!). As a consequence of this, youre going to lose electrolytes. Youll want to replenish them.

Often time people know when they are low on electrolytes because of various accompanying symptoms that may include a range of things including muscle cramps, low energy, headaches, difficulty concentrating, and more.

Michael ONeillKetopia

The affects felt due to this flushingaffectionately referred to ask the Keto flu are no more dangerous than mild everyday dehydration. The solution is the same, drink water!

Reality: Claims that diet has any affect on cholesterol levels is unfounded, obsolete and shows a lack of modern understanding. Peter Attia will confirm this below. Further, theres burgeoning research for the argument that total cholesterol levels have little correlation with cardiovascular disease.

The history and continued study of diet, cholesterol and cholesterols relationship with disease is truly fascinating. The whole thing plays out like a mystery novel that I just cant put down. If youre interested in this topic and have an afternoon to spare I strongly urge you to check out Peter Attias series of cholesterol posts on his blog.

Most of the information I have here on cholesterol will be borrowed from Peters blog as I have zero credential in the area and I believe its only fair that you get the most up to date and accurate knowledge on this topic.

Im going to attempt a laymans description of the cholesterol story Peter has unfolded on his blog. Hopefully I dont butcher it too badly.

Ok, so I might have butchered that. Sorry Dr Attia.

Anyways, the takeaway is that diet doesnt affect total cholesterol levels but it does affect triglyceride levels. The higher our triglyceride levels the greater our LDL particle count and the greater our risk of heart disease.

One of the biggest misconceptions out there (maybe second only to the idea that eating fat makes you fat) is that cholesterol is bad.This could not be further from the truth. Cholesterol is very good!

Peter Attia M.D.Eating Academy

Eating cholesterol has very little impact on the cholesterol levels in your body. This is a fact, not my opinion. Anyone who tells you different is, at best, ignorant of this topic. At worst, they are a deliberate charlatan. Years ago the Canadian Guidelines removed the limitation of dietary cholesterol. The rest of the world, especially the United States, needs to catch up.

Peter Attia M.D.Eating Academy

Blood levels of triglycerides are a major risk factor for heart disease and are directly correlated to the amount of simple carbohydrates in the diet (5,6).

For that reason, it seems intuitive that low-carb diets would lead to a reduction in triglycerides, while low-fat diets should increase them.

This is indeed the case. Low-carb diets drastically reduce triglycerides, while low-fat diets either dont improve them very much or literally make them worse (7,8).

Kris Gunnars BSc MedicineAuthority Nutrition

So the takeaway from all of this is that triglycerides seem to be the biggest culprit in increasing chance of heart disease. What affects does the Keto diet have on triglyceride numbers? Here are a couple of anecdotal experiences from members on /r/keto:

Two cases of massive triglyceride reduction with the Keto diet! I know its just two cases but I can confidently tell you that these these results are typical. The Keto diet (or any diet low in carbohydrate for that matter) is very effective at reducing your triglyceride numbers.

Reality: When followed correctly a Keto diet is actually very high in fiber.

Sure, if youre just gonna eat hot dogs, cheese and margarine then sure, bring on constipation and a host of other ill effects. Theres no diet in which you can eat poor, low quality food and expect perfect health.

Many Ketoers claim to consume much more vegetables and fiber than they did on a standard American diet. After the effects of sugar overload wear off, your taste buds become reborn. Suddenly tomatoes, peppers and cucumbers actually taste sweet. Vegetables become your source of carbohydrate satisfaction (to the tune of about 20-50g/day).

Lets also get one thing cleared up, theres a difference between not pooping and constipation. Constipation is obvious blockage and discomforttheres something there but it aint movin. Not pooping is well, not pooping. Theres nothing there to come out. When you produce less waste, you poop less oftenand on Keto, youre going to poop less often. The body is very efficient at extracting nutrients from meats and fatty foods. The result is less waste. So dont mistake fewer bowel movements with constipation.

If youre currently on Keto and having problems with constipation here are the top 3 reasons:

Reality: Theres no science which supports that a low carb diet causes muscle loss. In fact, it might actually be the opposite. As more and more people adopt a ketogenic lifestyle the amount of anecdotal evidence in favor of ketosis as a great body building diet is growing rapidly.

The basis of the muscle wasting argument stems from a misunderstanding of the brains glucose requirements. If ketones didnt exist the brain would require much more glucose than it does in the presence of ketones. During a low carb diet the brain would be forced to break down protein to obtain this glucose. It would do this through either dietary protein or in the absence of sufficient dietary protein, it would go after body muscle. Fortunately, once ketosis kicks in the brain is able to obtain 70-75% of its energy requirements from ketones. The remaining 25% is much more easily obtained from dietary protein and thus body muscle is spared.

If you want some real world evidence for the efficacy of ketosis as a body building diet, head over to Reddit and check out /r/ketogains. This community is full of people dedicated to building muscle on a Keto diet. They have nothing to sell you and no reason to lie about their results.

This general muscle wasting assertion often comes from trainers and dietitians who really have not studied the science on muscle preservation. They will tell you that the brain requires at least 100 grams of carb per day and if you dont get those carbs in the diet, your body will break down your muscles to get it. This is true when ones diet is high carb, and no ketone bodies are available as an alternative source of brain fuel.

But for a person who is adapted to a low carb, ketogenic diet,ketosisprovides fuel in the form of ketone bodies for the brain, and the requirement for glucose drops to only about40 grams per day. The body can easily make this amount from dietary protein and glycerol from the break down of fatty acids

But for a person who is adapted to a low carb, ketogenic diet,ketosisprovides fuel in the form of ketone bodies for the brain, and the requirement for glucose drops to only about40 grams per day. The body can easily make this amount from dietary protein and glycerol from the break down of fatty acids.

Ellen DavisM.S.Applied Clinical NutritionKetogenic Diet Resource

Reality: The source of this claim comes from the misunderstanding that the Keto diet is high in protein. In reality the Keto diet places a limit on protein in order to minimize the conversion of protein into sugar. Furthermore, the claim that high protein consumption can damage kidneys and form kidney stones may also be unfounded.

If someone tries to tell you that the Keto diet is dangerous because of high protein consumption you can pretty much stop them right there. The calling card of the keto diet is Low carb, moderate protein, high fat and the recommended protein dosage usually falls between 60-120g/protein per day depending on your weight and lean body mass. This is not a high protein diet. Anyone eating significantly more protein than they require is probably kicking themselves out of ketosis and is therefore not following a keto diet.

To further damage the strength of this claim, theres no evidence that high protein consumption is the CAUSE of kidney damage and stones. The only correlation is that in people who already have kidney issues and a history of kidney stones, protein seems to exacerbate the issue. [3,4]

Reality: Gallstones are actually the result of an inactive gallbladder. What increases gallbladder activity? Fat consumption!

When the gallbladder is active it will constantly be flushing out and replenishing its contents. If it is inactive the contents will sit idle and be prone to stone formation.

But what about the cases of people on Keto diets dealing with gall stones? They eat a lot of fat and so their gall bladder should be flushed clean often right?

Well what are many people on a Keto diet trying to do? Lose weight right? I would guess that prior to discovering the Keto diet many of these people were caught in the trap of low fat dieting. This lead to months or years of low fat intake and consequentially low gallbladder activity. The gallbladder wasnt needed to digest fat and so it sat idle and stones were more likely to form. Once they made the shift to a ketogenic lifestyle and their fat consumption increased upwards of 1000%, the gallbladder kicked into high gear. If the previous period of low fat dieting had caused stone formation they are going to have to deal with flushing those stones out now while on a high fat Keto diet.

In a study of 51 obese people using an extremely low fat low calorie diet(just one gram of fat a day!) the gallbladder was examined by ultrasound before the diet and after one and two months. After one month four of the 51 participants had developed new gallstones. After two months more than one in four (13 people) had new gallstones! This on an almost fat free diet. Three participants needed to have their gallbladder removed during the study.

A third studycompared an extremely low fat diet with a diet slightly higher in fat during 3 months. More than one in two (6 of 11 people) in the group eating extremely low fat developed new gallstones. Nobody in the group eating more fat did.

Conclusion:Do you want gallstones? Avoid fat.

Reality: Ahh the fabled and legendary Keto could kill you email from Mom. Those of us on Keto know that this email is pretty much a rite of passage. Its only natural that mom worries about you, its what moms do. But the fact is that there are zero reported deaths as a result of ketosis. ZERO.

Lets put that into perspective.

100,000 die each year from pharmaceutical drugs.[5]

6 million each year from tobacco.

3.3 million each year from alcohol related deaths and an estimated 15-30 million each year from deaths related to excess sugar consumption such as diabetes, heart disease, and obesity related disease. [6]

Surely the people who argue for the dangers of ketosis can better spend their time on issues which are actually dangerous to society?

Although we love them to death, our Moms typically have zero authority on the subject. When Mom heard you were going on a ketosis diet the first thing she did was head to google hell bent on finding any information about the dangers of the diet. Sure enough, 10 pages into google she found what she was looking for Never mind the first 9 pages filled with information about the safety and merits of the diet.

Most of the information contained in those articles your Mom finds on google will inevitably be addressed by some of the issues addressed here. Next time your mother or any of your family or friends to try tell you that ketosis is dangerous, link them over here and well take care of them

Lets leave off on this quote from Dr Eric Kossoff who was part of a 15 year study involving the long term safety of ketosis:

Despite its temporary side effects, we have always suspected that the ketogenic diet is relatively safe long term, and we now have proof, says senior investigator Eric Kossoff, M.D., a pediatric neurologist and director of the ketogenic diet program at Hopkins Childrens. Our study should help put to rest some of the nagging doubts about the long-term safety of the ketogenic diet, he adds.

The evidence is based on a study of 101 patients ages 2 to 26 years treated with the ketogenic diet for a minimum of 16 months and for up to eight years at Hopkins Childrens between 1993 and 2008. At the time of the follow-up, patients were off the diet anywhere between eight months and 14 years.

Dr Eric KossoffMedical News Today

Read the original post:
Is the Keto diet Safe? 10 Myth-Busting Arguments for the ...

Make your food boring and your life interesting. Thats one lesson Andrew Flinders Taylor points out in a Youtube video he posted last December, where he detailed all of the things he learned after eating potatoes for every meal, every single day, for nearly a year. Thats right: Potatoes all day, every day.

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The potato diet sounds absolutely crazy, but for Taylor, who weighed in at 334 pounds when his experiment began, it led to noticeable results. The Australian native dropped 117 pounds after one year of the Spud Fit Challenge.

While his before and after photos are impressive, we still had some questions: Is this safe or practical? What about protein? And are the results Taylor experienced actually sustainable or realistic for other people? We delved into the nuances of Taylors diet, based on the details he dished on his FAQ page, and asked an obesity specialist for his input. Heres what we learned.

During his challenge, Taylor ate all kinds of potatoes, including sweet potatoes. To add flavor to his meals, he used a sprinkle of dried herbs or fat-free sweet chili or barbecue sauce. If he made mashed potatoes, he only added oil-free soy milk.

He drank mostly water, with the occasional beer thrown in (proof that no man can resist a great brew). Because his diet completely lacked meat, he supplemented with a B12 vitamin.

He also didnt restrict the amount he consumed. Instead, Taylor ate as many potatoes as he needed to satisfy his hunger. For the first month, he didnt work out at all and still dropped 22 pounds, but then he added 90 minutes of exercise to his routine every day.

To be fair, potatoes pack lots of nutritional perks when prepared properly. Theyre a great source of fiber and healthy carbs, which can help keep you feeling full, especially if you boil them, says obesity specialist Spencer Nadolsky, D.O., author of The Fat Loss Prescription. Potatoes are also rich in potassium and vitamin C. And certain kinds, like sweet potatoes, are also loaded with vitamin A.

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But is there something special about the spuds that can make the pounds melt away? Not exactly.

Taylor's experiment doesn't prove that a bucket of spuds is the key to weight loss. Any diet that puts you in a caloric deficit will help you lose weight, says Dr. Nadolsky. So yes, you could eat just Twinkies, or pizza (like this guy), or pretty much anything else, and you could drop pounds if you are burning more calories than you are taking in. That doesn't necessarily mean its healthy, though.

To make sure he was doing everything safely, Taylor regularly checked in with a doctor and a registered dietician throughout his challenge. Throughout his journey, he noticed certain improvements in his health along with his weight loss. I had high cholesterol but now its low, my blood pressure has dropped and my sugar level has dropped, he told The Independent.

But thats not exactly surprising, since losing weight typically improves lots of health markers that put you at risk for heart disease. Its also very possible that the nutrients in potatoes helped play a part in that, says Dr. Nadolsky.

Following the potato diet may not harm you for the short-term, but when you look at the big picture, eating nothing but potatoes means youre consuming very small amounts of fat and protein, he explains, which can be detrimental over a prolonged period of time and can even put you at risk for deficiency. This can tank your energy levels, weaken your immune system, make you feel hungry, and mess with your concentration.

Plus, since potatoes just arent a great source of proteincoming in at just 4 grams per medium-sized potato, according to the USDAnot eating enough of the nutrient can make your muscles deteriorate, says Dr. Nadolsky. This means youll lose a lot of your definition, even if you drop pounds, he says.

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Plus, muscle is important for your metabolic health and helps you function properly as you get olderthings like walking up the stairs and even carrying your groceries get a lot harder when your muscles get weaker. (Here are 13 Easy Ways to Get More Protein In Your Diet.)

I personally would not recommend it, says Dr. Nadolsky. Its very restrictive. A vegan diet is very restrictive and a ketogenic diet is very restrictive, but a potato diet is one of the most restrictive diets you could ever do. (Here is Everything You Should Know About the Ketogenic Diet.)

Now, for Taylor, it worked. And to be fair, he says he feels great. I feel amazing and incredible! Im sleeping better, I no longer have joint pain from old football injuries, I'm full of energy, I have better mental clarity and focus, he writes on his site.

But that doesnt mean you wont experience any negative side effectslike constant fatigue or hungerespecially because the diet itself would be very hard to stick with for most people, says Dr. Nadolsky.

Could you try the potato diet to lose weight? Yes, but you really dont have to go to those extremes, he says.

Try optimizing a diet full of various whole, nutrient-dense foods instead, he recommends. If youre trying to lose weight, at least 30 percent of your diet should be coming from lean protein, like chicken or fish, he says. If you want to throw potatoes in there as your carb, feel free, but aim to eat a wide variety of vegetables you love. Healthy fats like avocado can also be satiating, and are even good for your heart, according to the American Heart Association.

The 5 Best Foods to Fight Heart Disease:

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Bottom line? Potatoes can absolutely supplement a healthy diet, which can help you lose weightbut eating nothing but spuds is unnecessarily restrictive, says Dr. Nadolsky. For some people, this can become an issue, especially if you quit and feel tempted to binge on not-so-healthy options.

Make your food boring and your life interesting sounds easy, but for a lot of people there does come a point where we all like to enjoy food, its a very social part of our lives, says Dr. Nadolsky.

Taylor even notes himself that different things work for different people, so do your own research and make educated decisions, he says on his site. Dont just do things because you saw some weird bloke on the Internet doing it!

Go here to read the rest:
The Potato Diet: This Man Ate Only Potatoes For One Year ...

A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.

A healthy eating plan:

To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).

For a weight loss of 11 pounds per week, daily intake should be reduced by 500 to 750 calories. In general:

Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.

Set goals to eat healthy like replacing full-fat version of foods such as milk, yogurt, and salad dressing with the fat-free or low-fat kind.

The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your calorie needs. For more information, check out http://www.mypyramid.gov.

See the rest here:
Healthy Eating Plan