Best food counters books according to redditors

We found 394 Reddit comments discussing the best food counters books. We ranked the 36 resulting products by number of redditors who mentioned them. Here are the top 20.

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Top Reddit comments about Food Counters:

u/dblcross121 · 96 pointsr/NeutralPolitics

There's a strong argument that the US Government is responsible for creating the obesity epidemic in the first place, so in so far as it needs to reverse the damage it's caused with incorrect dietary guidelines, then yes.

Here's the gist of the problem: During the 1960s and 1970s, there was much concern about the high rate of heart disease in the United States. Policy makers developed dietary recommendations in the late 70s early 80s based on what turned out to be a very poor understanding of what causes heart disease. These recommendations called for a low-fat diet, which over the last 3 decades has contributed to an enormous increase in the amount of carbohydrates we consume. Studies are beginning to show that fat was not the culprit at all, and that high carbohydrate diets are actually to blame for the obesity epidemic.

Sources: Good Calories Bad Calories,, The Big Fat Surprise, and The Art and Science of Low Carbohydrate Living.

u/shawnjan · 67 pointsr/PlantBasedDiet

Huge congrats! One book I STRONGLY recommend that you read in your next steps down this plant-based journey is "How Not to Die" by Michael Greger. It really digs into the science behind the benefits of plant based diets and makes some great recommendations.

"In defense of food" and "Game Changers" started me down the path, but this book solidified in my mind that plant-based is truly the way to go. It will change your life, I guarantee it.

u/optoutsidethenorm · 58 pointsr/Buddhism

Yes!!!! Like the other post says - unless you're an athlete protein isn't really a concern, assuming you eat a fairly balanced, healthy diet. If you are an athlete I can't recommend this book enough. Actually, all of his books are great.

I went vegan over 4 years ago and have never felt better or been healthier in my life! Plus it's nice to know that I'm doing my part to help animals and the planet. Here's a list of some other books/resources that have helped me immensely along the way, for anyone else who might be considering the transition:

Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet

How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss

The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet

Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure

Oh She Glows (Food Blog)

Keepin' It Kind (Food Blog)

It takes work and is difficult at first, like most things in life that are worthwhile, but I promise you that it is very, very rewarding once you understand that you have made the commitment to live in a healthy and kind way. :)

u/Pondernautics · 37 pointsr/JordanPeterson

My dad lost 30 pounds by switching his breakfast from cereal and skim milk to eggs and bacon. I had the privilege of sharing this information with the good doctor at a meet and greet. This method really works.

Edit: I suggest reading The Big Fat Surpise and watching The Magic Pill on Netflix. Also this podcast is amazing. Game changers.

u/chiefjoefixit · 31 pointsr/diabetes

This is from "Think Like A Pancreas":

"Without dietary carbohydrate to provide glucose for meeting the body's energy needs, the liver begins to convert some dietary protein to glucose."
"Roughly 50 percent of protein can be converted to glucose if there is no other source of sugar in the meal"
He suggests that for a no carb meal, bolus for half of the protein as if it were carbs. He also says that for a low carb meal, the math gets trickier, but that there is still an effect, if carbs are below a certain level.

u/ludwigvonmises · 30 pointsr/Fitness

> There's no great cheat codes for your body. Just stick to CICO.

There aren't cheat codes, but there are nuances beyond CICO.

Eating certain vegetables and fruits can offer specific phytonutrients that aid in fat-burning, or carb-loading, or whatever. The human body is incredibly complex, and depending on the nature of the calories you're consuming, you can find it easier or harder to change your body shape. I don't have the book handy, but in Greger's How Not to Die, he describes a study where people ate a few extra fruit-and-but bars (like Larabars) per day above their normal diets for months and they did not gain any weight - despite increasing their caloric intake by some 350 calories per day. The hypotheses that were offered had to do with the type of sugar (date sugar usually) absorbed into the bloodstream and its effects, the nutrients given from the nuts (cashews, walnuts) in the bars and their effects on the digestive system, etc. They effectively had no extra fat despite eating more calories because the micronutrient content of the calories they were eating had microbiological effects on their bodies' ability to retain fat.

u/simsalabimbam · 27 pointsr/keto

Everyone can do it. Here is my advice:


  1. Do not jump straight in. First understand what you are doing, why and how it works, and what the risks are. Spend at least a few days on this section.
  2. Keto In A Nutshell contains useful material. Read it.
  3. FAQ Contains a lot of information. Read it, then read it again.
  4. Contains a lot of real life questions and answers, experiences and support. Search here to see if others have had your question (they probably have).
  5. Watch some YouTube videos on Keto. There's a lot of good stuff there.
  6. Watch some general-audience movies about eating better. I recommend FatHead and That Sugar Film as starting points.
  7. Get a good book. I recommend The Art and Science of Low Carbohydrate Living, and The Big Fat Surprise
  8. Be aware that there is a lot of conflicting information on the internet, and not everyone knows everything.


  9. Commit to a 30 day trial period. Weigh yourself and take a candid profile selfie as your starting point. If you want, you can get blood drawn and have the LDL/HDL/Triglyceride values as your starting point.
  10. Give away all the sugar and flour, cereals and pasta you have in your house. You don't need them and they will be temptations.
  11. Consider any trips you have during this time. You will need containers to take your own food with you.
  12. Take a look at /r/mealprepsunday - many people on keto like to do their weekly shopping and preparation at the weekend.
  13. Take a look at the Keto Calculator, play around with it and get your values. Plug these into MyFitnessPal or some other tracker, so that you can track everything you consume.
  14. Think about your habits. Do you drink sugary drinks? Are you a bread addict? What will you do instead? Don't be surprised about this.
  15. Get familiar with the macronutrient content of foods. This site helped me.

    Grocery shopping

  16. Green leafy vegetables, cauliflower are always going to be needed
  17. Eggs (fried, scrambled, devilled, poached, boiled...) are your friends
  18. Meats and organ meats of all kinds, especially the fatty cuts are the best.
  19. Butter, ghee, lard, tallow, olive oil are some of your better choices for fats
  20. Many people do well with cheese, greek yogurt, full fat cottage cheese etc.
  21. Bones for making broth
  22. Take a look at (cheap) electrolyte salts for supplementing during your 30day trial.


  23. Don't accept meals / cookies / doughnots / cake from family and co-workers. Your response could be "I'm reducing my sugar intake".
  24. Don't go hungry. It will take a few days for the natural satiety of this diet to take effect.
  25. Eat a traditional 3 meals a day. Only skip a meal if you are confident you can make it to the next meal. Don't add additional meals or snacks. Don't get side tracked by all the talk of fasting. Fasting is not mandatory.
  26. Track your food intake honestly in a food tracking app or tool. This includes calories, but is more useful to you as a history of what caused satiety and what caused hunger.
  27. Focus on high fat, low carb food items such as eggs, avocados, meat as being the center of your meal, with veggies filling out the plate for taste and volume.
  28. Never drink anything with calories. You are going to be a tea-totaller during this month. Black coffee and teas are fine, as is water.
  29. You may test your pee with ketostix if you wish, during the initial period, but there are problems with this kind of testing. Also: don't tell us about your results.
  30. keep a journal of your sleeping habits, dream intensity, well-being, energy levels, hunger levels etc.


  31. If things are not going as planned, ask here for advice. Especially:
  32. Skin rashes or zit outbreaks, racing heart, headaches, lethargy.
  33. If you eat something you shouldn't have, don't worry. Figure out what your kryptonite is and plan for a better response next time.

    Good luck!

u/JackDostoevsky · 22 pointsr/keto

It's not nearly that straight forward, because weight loss is hormonally driven. Therefore, as we all know, a calorie is not actually a calorie, certainly when it comes to weight loss. It's why most of us are on r/keto in the first place.

EDIT: There's also the case of Sam Feltham's 5700 calorie experiment, where he ate over 5700 kcal of food every day for 2 weeks. The first time he ate high fat, low carb, and low protein, and only gained 3lbs. He did a second 2 week run where he did the same number of calories but with high carb and low fat, and he gained 16 lbs in the same period. So it's clear that overeating of certain foods will cause you to gain weight, while overeating of certain other foods (ie high fat, natural whole foods) will not cause the same weight gain.

This experiment was referenced in Dr Jason Fung's book The Obesity Code, which I highly recommend.

u/JavertTheArcanine · 20 pointsr/worldnews

That's an appeal to futility. Best way to stop people unethically killing animals is to stop giving them money to do it. Very simple: just walk through another isle the next time you go grocery shopping. You don't even need to give up your hot dogs or hamburgers, because there are great-tasting vegan versions that are getting better every year as people perfect the recipes. Don't like one brand? Try another!

Throughout history many things have been a part of culture. Slavery, racism, the thinking men were superior and not equal to women, gay people going to jail for being gay... the list goes on. That stuff was a deeply entrenched belief in people's minds. It took a few people to stand up and say that stuff was wrong. A bunch of people thought it would be useless too. That society would just stay racist and sexist and homophobic forever. But just fast forward a few decades and here we are! Not a perfect society, but a better one. And we can keep getting better! I think that's the best anyone can do in life.

Don't you tell me this cruelty is gonna be permanent whether we fight it or not, because I know that it won't be. It never is. Because we are fighting it. And it may take decades or more, but eventually we'll grow from our small beginnings enough that our voices will be heard. A voice for the voiceless among us. And we don't even have it as hard as the people before us had it with their cultural revolutions. Because all we gotta do is walk through a different isle.

Just watch Earthlings (alt link). Or if you like reading and wanna know some health reasons why you should go vegan, read How Not to Die. Or if you wanna listen to a speech by every vegan's favorite scary grandpa, you can listen to Gary Yourofsky.

Be a little curious and take some time to see what vegans are always going on about eh?

u/followupquestions · 20 pointsr/Documentaries

Everything you need to know about a plant based diet (there is also a cook book)

If you you want to make absolutely sure your body is getting everything it needs, use, free for pc & phone.

u/RudgeJeinhold · 20 pointsr/intermittentfasting

There's a lot of speculation (evidence?) that CICO isn't a great way to measure and it's largely about insulin (I'm by no means well educated here, just some things I've read). There are people who track, eat MORE than their TDEE and drop the weight. Check out Dr. Jason Fung - I just read his book, very enlightening.

u/hitssquad · 17 pointsr/todayilearned

Fat makes food taste good.

u/phaseform · 16 pointsr/assholedesign

PSA: the low fat movement is total bs

u/blaw023 · 16 pointsr/Fitness

It had different exercises for each day of the week if I recall correctly. Here's the link off amazon.

u/Iowa_Dave · 16 pointsr/intermittentfasting


Here is the good news - /r/Keto and IF are powerful tools for controlling blood sugar and managing diabetes.

Two years ago my A1C was 13.4 and I was in losing toes/kidney-damage territory. I went hardcore Keto 18:6 IF and frequently OMAD. MY doctor put me on Metformin and blood-pressure meds.

9 months later, my A1C was 4.9. Technically non-diabetic. I asked my doctor to take me off Metformin which she didn't like the idea of, but she agreed. 6 months later my A1C had stabilized at 5.3 and has stayed there. I'm off all diabetes and blood pressure meds and my last BP was 110/60. I lost 40 pounds. I'm 53.

Here are the most important things I can share with you;

  • If you don't want sugar in your blood, don't put it into your mouth.

  • Bread, pasta and rice are all basically complex forms of sugar.

    Eat all the meat and vegetables you want and give your body a break from high insulin levels. You've caught this early and there is no reason you can't reverse the symptoms of diabetes with delicious food and skipping a meal or two a day.

    It's really that simple.

    I recommend Dr. Jason Fung's book The Complete Guide to Fasting which will give you all science behind low carb diets and intermittent fasting for treating diabetes. His other book The Obesity Code is even more in depth if you want more science.

    Now here is the bad news. Doctors will likely fight you about this. I was sent to a class at a hospital after my diagnosis. The nutritionist said diabetes was progressive and irreversible and medication could only slow it down. Their goal of management is an A1C of 7.0 which means they want to keep you diabetic.

    Why? Healthy people don't make doctors any money.

    You need to take this seriously and do your homework. You can absolutely manage this and do it with food alone. But there are a lot of people who will tell you it's impossible or too hard to do. I've read that at least 80% of T2 diabetics could manage the disease with diet alone, but only 5% choose to do so.

    It breaks my heart when T2 diabetics I know will have a slice of pie and say "Well, I'll just up my meds tonight".

    F*ck that. I'm not going to inject insulin years from now for pie today.

    You got this. You can do it. I'll gladly answer any questions you have here or by direct message.
u/misskinky · 15 pointsr/fasting

As a nutrition researcher myself, I also have high standards for information sources and get so frustrated by all the bullshit out there. I've worked on all sorts of protocols, including keto ones, and there's few benefits and some harm to be had from following keto diet if not epileptic (yeah- go ahead and shoot me now lol) but somehow it's become commingled with fasting for health. Anyways. Some science for you:
(Great overview of why fasting) (by one of the first doctors to publicize fasting)
(More like funny memoir of experience with fasting and a layperson's understanding of the science)
(In a few months should be available- brilliantly researched)

(Not solely on fasting but so comprehensively researched that I highly recommend it - everybody should read it. Truly and literally life changing)!po=27.9661
(Not a book, but some good info)

u/Bleoox · 15 pointsr/LateStageCapitalism

Ignorance??? I don't know, but it's messed up that people don't know more about a Whole Foods Plant Based diet.This book saved my dad's life. He is no longer diabetic and his hypertension is controlled now.

u/somercet · 15 pointsr/KotakuInAction

> as long as it's the good kind.

Yep, saturated fats from animals.

u/book_eater · 14 pointsr/diabetes
u/fatsthlmswede · 13 pointsr/fasting

I would recommend that you read

These books contains links to a lot of the studies that answers your questions in depth.

u/kate_does_keto · 12 pointsr/keto

I wouldn't. Many, many doctors, dietitians and nutritionists recommend not doing keto due to years of misinformation and flat out wrong "facts", sponsored by the sugar industry and Big Agriculture.

Take your co-pay and buy the books below instead. For yourself. You don't need to convince anyone that your choices are OK.

Edited to add: Here are my lipid results on Keto. I've lost 40lbs too.

Lipids KETO

Read all of the great success stories on weight and other issues that are helped by Keto. They're all here, just search on things like diabetic, GERD, IBS, depression, lupus.... many stories of greatly improved or cured.

u/UMich22 · 12 pointsr/vegan

If you're genuinely interested you should check out the book "How Not to Die" by Dr. Michael Greger. The book goes over each of the 15 top causes of death for Americans and discusses how diet affects your odds of dying of a particular one according to the latest medical literature. It is easy to read and he cites over a thousand studies. If this doesn't convince you then nothing will.

u/muellerco · 10 pointsr/vegan

Jeez, why is the burden of proof always on others? Why not try doing some of the legwork yourself? Also, can you name me any nutrient or nutritional property that is specific to poultry or fish, that is unavailable from other sources?

Why not try googling? If you're unmoved by the ethical and environmental arguments (eating seafood is detrimental to the environment, though there is an argument to be made for mussels, clam etc). The new research shows that seafood is definitely not the champion of nutrition once thought, and chicken is definitely not healthy. The tired response is 'well, everything in moderation', but this is horrible dietary advice to live by. We don't recommend cigarettes in moderation, meth in moderation, licking lead paint in moderation, etc. Many studies/organisations will recommend eating chicken/fish over red meat, but these recommendations come from a recognition of a lesser evil. 'Poultry and fish' are often recommended to be eaten over red meats, processed meats, etc, but only as a way to 'reduce your risk' over meat types which are definitively carcinogenic. Health recommendations are made with the status quo in mind and it is very well recognised that a shift towards plant based would be viewed by the masses placated by the status quo as 'extreme'. It is very well evidenced if one is to reduce the most risk of diet related disease, the optimal diet is a plant based one. It is well studied that the primary sources for saturated fats are animal products and modern chicken is regularly 'plumped' with sodium water and other additives. Many studies touting the 'healthfulness' of meat do not compare their results to a non-meat eating population, the ones that do show decrease in all-cause mortality when meat is excluded from the diet.

Here are some studies

Mercury and Fish

Fish, Shellfish and Chemical Pollutants

Shellfish and CHD

HCA Production in cooking of Meat and Fish

Cancer and Poultry

Poultry and Saturated Fat

All cause mortality rate in vegetarians/vegans

Meat and dairy consumption is overall significantly linked to all cause mortality and to preventable deaths by diet related causes, including diabetes, CVD, obesity, cancers etc.

There's a ton of research out there, but unfortunately my experience with people saying 'if you can prove x to me, I'd go vegan' is that they have no interest in going vegan whatsoever and will continue in perpetuity to make excuses for every well evidenced argument brought forward. If death and suffering isn't enough to change your mind, nor environmental devastation caused by inefficient resource use and such fishing methods like bottom trawling, nor scientific nutritional studies or the humanitarian reasons for going vegan, then there isn't much point in bringing forward further arguments. If you have a genuine interest in nutrition, I would recommend the book How Not to Die for a deeper examination of the current research in the field of nutrition and dietary science, and then review your position.

u/En_lighten · 10 pointsr/Buddhism

If you're interested, there's a book called, "How Not to Die", which basically is a fairly rigorous look at some of the evidence in support of the health benefits of eating plants.

It appears that your main motivation may be ethical, but if there are health benefits as well, then even better!

u/Cyhyraethz · 10 pointsr/vegan

Maybe show her some videos from or buy her the book How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Dr. Michael Greger if she's not even willing to watch a totally non-graphic, health-focused, plant based diet documentary like Forks Over Knives (my favorite) or What The Health.

u/i_have_daddy_issues · 10 pointsr/nutrition

I understand what you mean when you say you feel like you're dieting when on keto. I was on keto for about four months and while it yielded great results very quickly, I was upset that I wasn't able to have oatmeal or apples or bananas, which are healthy themselves but not keto friendly.

A healthy diet is ultimately subjective to the person as everyone has different goals, but as a general idea, everyone can agree on a couple of different points. First off, having a large amount of vegetables and whole, unprocessed foods is healthy. This thread on this sub is a good starting point. It is up to you whether you believe dairy, meat, eggs are healthy and want to continue adding them into your diet.

I would also reccomend looking into How to Not Die by Dr. Michael Greger. In my opinion, he gives a scientfic and unbiased way of how to eat for your most optimal health. It is a thick book because he provides so many sources and different sides of the arugement.

Ulitamtely, a healthy diet is whatever makes you feel your best while maintaining some sanity. I eat health 95% of the time (healthy for me is lots of fruits, vegetables, oats, lentils, beans, etc.) while allowing myself to have "unhealthy foods" (sugar-filled processed foods, alcohol) 5% of the time when I'm out with friends because as compared to keto, being healthy and happy is a lifestyle, not a diet. Balance is key and your happiness has to be considered and heavily weighted. :) If you have any questions, please feel free to PM me!

Good luck on your journey and congrats on the 50 pound weightloss!

u/MaIakai · 10 pointsr/Paleo

Your lipid numbers mean nothing.
Hell all of them are within the 10-20% of lab variance.

You need more education on the matter.


u/GraphCat · 10 pointsr/PlantBasedDiet

I'd pick up How Not to Die or look around on The book and website cite thousands of peer-reviewed large-scale studies on nutrition from real people over a period of many years. Trust the research. I was vegan for ethics originally and now I'm also in it for health after reading How Not to Die two years ago.

u/saxnbass · 9 pointsr/PlantBasedDiet
u/sknick_ · 9 pointsr/nutrition

She has a unique perspective.

She was a vegetarian for 25 years, so she has a ton of personal experience with that way of eating.

Now she is an advocate for the LCHF diet, & has been able to maintain a lower weight in middle age (as well as better blood work) on that diet versus the vegetarian diet.

Her book "The Big Fat Surprise" is not a diet book, but rather a history/research book. The whole book details how we got to the conclusion that dietary fat (& saturated fats) raise cholesterol & cause heart disease, through flawed epidemiological studies & data. She subsequently details why that information is most likely incorrect, & how the resulting low fat diet advice issued by the government has likely led to the obesity crisis we face today.

Reading her book will definitely let you know that she's done her research on the subject. It is extremely detailed to say the least, & takes you through the history of the subject step by step by step....

If you'd like to look at her work in more detail, I'd start by taking a look at these items:


The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet

Most recent OP-ED - Counting calories won't reduce obesity. So why are we requiring restaurants to post them?


ABC Nightline video piece

Joe Rogan Experience podcast - Nina Teicholz

& here is her BIO from her website

>Nina Teicholz is an investigative science journalist and author. Her international bestseller, The Big Fat Surprise has upended the conventional wisdom on dietary fat–especially saturated fat–and challenged the very core of our nutrition policy.

>The executive editor of “The Lancet” wrote, “this is a disquieting book about scientific incompetence, evangelical ambition, and ruthless silencing of dissent that has shaped our lives for decades…researchers, clinicians, and health policy advisors should read this provocative book.”

>A review in the American Journal of Clinical Nutrition said, “This book should be read by every scientist…[and] every nutritional science professional.”

>In the BMJ (British Medical Journal), the journal’s former editor wrote, “Teicholz has done a remarkable job in analysing [the] weak science, strong personalities, vested interests, and political expediency” of nutrition science.

>The Big Fat Surprise was named a 2014 Best Book by The Economist, The Wall Street Journal, Forbes, Mother Jones, and Library Journal. Teicholz’s writing has also been published in The BMJ, The New York Times, The Wall Street Journal, The Atlantic, The Independent, The New Yorker, and The Los Angeles Times among others.

>In addition to these credentials, Teicholz is the Executive Director of The Nutrition Coalition, a non-profit group that promotes evidence-based nutrition policy. She has testified before the Canadian Senate and U.S. Department of Agriculture about the need for reform of dietary guidelines.

>Teicholz attended Yale and Stanford where she studied biology and majored in American Studies. She has a master’s degree from Oxford University and served as associate director of the Center for Globalization and Sustainable Development at Columbia University. A former vegetarian of 25+ years, from Berkeley, CA, Teicholz now lives in New York city with her husband and two sons.

u/Wombatmanchevre · 8 pointsr/IAmA

Hey! You should check Dr. Greger new book (released December 8th) How not to die. Part 2 of the book is about his "daily dozen" food that he recommend to eat everyday. Enjoy!

u/jmaloney1985 · 8 pointsr/Documentaries

>There's a ton of issues with the choice of sources in the documentary and there's decent critique of them all over the place, as an example check out this Quora post.

If we're going to do that, then let's look at James's post (i.e., the first post) as well.

>Looking at the big picture meat isn't a big deal for greenhouse gas emissions. In the US currently all agriculture, including the plants we eat, only represent about 8% of our total emissions (so meat might be 5-6% of that):

Here, IMO, you’re failing to take into account that you need to include pasture degradation and land usage when calculating this figure; please correct me if I’m mistaken. When you do, Livestock’s contribution to climate change, in CO2 equivalent, accounts for approximately 18% of total emissions. That said, I would consider this compelling considering that the transportation industry, which we primarily focus on when discussing how to ameliorate global warming, is responsible for 13% of all GG emissions. Moreover, when taking into account Livestock and all aspects of their byproducts, it appears as though they account for 51% of worldwide GG emissions, which is astounding.

>And when we compare the amount of water needed to produce a kilo of meat compared to producing a kilo of a plant-based protein, like tofu, we see that the numbers aren't that different. It's about 1.5-6 liters per kilo for meat and ~2 liters per kilo for tofu. Tofu also contains less protein, about 10% compared to 20-30% for meat, so you'd have to eat 2-3 times as much of it.

Here, you’re failing to take into account other plant-based protein sources beyond soy, which there are a plethora, that may require less water to grow.

>The biggest problem in the US is likely that the method used [we] choose to produce meat, especially beef, is more water intensive. Here's a comparison of water use between the US and the Netherlands for different meats.

Taken directly from the Abstract of the paper which you cited: “The study shows that from a freshwater perspective, animal products from grazing systems have a smaller blue and grey water footprint than products from industrial systems, and that it is more water-efficient to obtain calories, protein and fat through crop products than animal products. Ergo, IMO, your argument here is moot.

>And you're not going to live longer just because you cut out meat. Vegetarians doesn't have lower overall mortality than meat eaters (6% higher relative risk in vegetarians, but not statistically significant):

There is plenty of great research out there which elucidates how incorporating more plants into a diet has statistically significant health benefits. Further, there have been studies done on “blue zone” populations (i.e., a demographic and/or geographic area of the world where people live measurably longer lives) and one of the common traits among these groups is that the majority of their diet is plant-based.

u/nice_t_shirt · 7 pointsr/vegan

For health, How Not to Die. For cooking, Thug Kitchen.

u/n1jntje · 7 pointsr/vegan

It's actually a really interesting book, explaining how plant foods prevent and can even reverse some diseases. It's a thick scientific read, with 150 pages of references.

u/mandalicmovement · 7 pointsr/MealPrepSunday

I'm not sure if you're fully up to date on nutrition literature or news, there's an insane amount of info and scientific peer-reviewed articles proving the health benefits of a plant based diet.

This book is LOADED with studies and science, over 100 pages are all of the sources he cited throughout the book: How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

You can listen to this book for free using the audible free month trial, if interested. You can cancel before the month ends and the book is yours to keep :) but also his website is free and there's more than enough info on there.

Here's a quick video answering your question/request directly, id suggest perusing through the videos on his channel or visiting his website:

u/fillthesavage · 7 pointsr/explainlikeimfive

The thrust is that we don't really understand human nutrition, and the attempts at doing honest, scientific research on nutrition through the 20th century has been bogged down in prejudice and confirmation bias, as well as good-intentions.

For a longer answer, I highly recommend [The Big Fat Surprise by Nina Teicholz]. (

It is an extraordinary piece of journalism about nutrition science through the 20th century. It focuses on how we came to vilify fat of all kinds, but it is extremely illuminating about how nutrition science itself has functioned (and malfunctioned). It clearly explains how the field has become so muddled with information, how it is currently trying to self-correct, and how the reader can be better informed about understanding health claims.

Although, I don't strictly think a five-year old could read the book. At least, not your average five-year old....

u/UserID_3425 · 7 pointsr/ketoscience

It sounds more like you should get a basic understanding of current nutrition science, and what keto is in general.

Recommended reading:

u/clbrto · 7 pointsr/intermittentfasting

if someone REALLY expresses interest in how I'm losing weight, I send them to or lend them a book

but usually I don't talk about my diet

u/Ohthere530 · 7 pointsr/ketoscience

It's scary when a diet goes against the nutritional recommendations you've heard all of your life. I understand how you feel!

I don't know what kind of information it would take to help you be more comfortable. If you are willing to read an entire book, you might consider The Big Fat Surprise. Another good one is The Art And Science of Low Carbohydrate Living.

If you want to start on-line, you might try Peter Attia's blog entries about how he became comfortable with a keto diet. Attia has now started (along with Gary Taubes) a group to get better scientific research on low-carb/high-fat diets.

Almost fifteen years ago, I did a low-carb/high-fat diet for two/three years. I needed to lose weight, and it worked wonderfully. I eventually did go off, largely because I was worried about the long term health effects. Over fifteen years, about half the weight came back, and I decided to consider a similar diet again. The science has come along way since then. Back then it was clear that the diet worked for weight loss. What we've learned since is that it also seems to be very healthy. Much of the science about why eating fat and cholesterol is bad for us was very poor quality science. For instance, eating carbs actually drives up your cholesterol more than eating fat or even eating cholesterol. On top of that, it's not clear that having higher cholesterol is even bad for you, certainly not the way most doctors measure it. I now believe that a keto diet is a safe and healthy long-term way of eating.

I think your skepticism is natural, because this diet does fly in the fact of accepted wisdom. That said, I think that "wisdom" is starting to change. You may have noticed in the news that eggs were bad for us for many years, but then people started saying you can eat them again. More recently, there have been more and more articles about whether fat really is bad for us. This is a simple sign that the old science was wrong and the new science is starting to replace it. But it is very difficult for doctors to admit that they've been giving bad advice for 50 years, so it is a slow, slow transition.

u/therealdrewder · 7 pointsr/keto

Look up the work by Nina Teicholz who wrote the book "The Big Fat Surprise" here is an excellent lecture she gave on the subject. Also see this article on Healthline. One of the main problems you find is that seed oils better known as "vegetable oils", I and most food scientists call them seed oils because that's what they are its not like they get the oil from broccoli or something vegetable oil was a marketing term, are high in omega 6 fatty acids which are inflammatory to your system. You want to keep the ratio of fats between omega 3 and omega 6 at a 1:1 ratio or as close as possible. The ratio of a standard diet is 16:1.


Also the polyunsaturated fats in seed oils are very unstable and require heavy processing before they can be consumed, when they come out of the plant the oils become rancid almost immediately. This is why hydrogenation was invented which resulted in the creation of trans-fats and requires harsh chemicals to process. Plus these oils become very dangerous when heated where they start to break down and create aldehydes which have been linked to cancer, heart disease, dementia and more. Especially important with deep fried foods although buffalo wild wings is much safer as they fry their foods in tallow (beef fat) instead.


Instead of these potential killers try to use oils and fats that were eaten before 1900. These tend to be the foods that people have been eating for thousands of years and are produced fairly easily and naturally.

List of Fats you should be avoiding

  • Soybean oil
  • Canola oil
  • Corn oil
  • Cottonseed oil
  • Sunflower oil
  • Peanut oil
  • Sesame oil
  • Rice bran oil

    List of fats you should be consuming

  • Tallow
  • Lard
  • Butter
  • Coconut
  • Avocado
  • Palm
  • Olive
  • Fish oil
  • MCT oil


    In general you should have a preference for Saturated Fats. Monounsaturated fats are good as well. Polyunsaturated fats should be avoided to the maximum extent possible. Check the labels, for example Avocado oil mayonnaise which you can find now in many grocery stores often have soybean oil as their first ingredient although I have found some without. Or of course if you make your own you can be sure of the ingredients and the quality.
u/idlogin21 · 6 pointsr/fasting

I would listen to the audio book or read: The Obesity Code: Unlocking the Secrets of Weight Loss

Also: The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting

Mutiple studies have shown calories are not the driving force for weight increase, insulin is.

A 2000 calories made up of pizza, pasta, ice cream, cake, doughnuts, chips, bread and juice, is very different than 2000 calories made by steak, chicken, veg, eggs, nuts, seeds, avacado and whole fruit.

Fibre is also a key component of weight management, most western diets do get nearly enough fibre. Fibre protects the body from sugar.

Add chia seeds and flaxseed to your meals.

u/paulskinner · 6 pointsr/diabetes

You'll be fine.

It's going to be a bit of a life change but it's totally manageable. The best thing you can do is learn as much about your condition as you can because you're going to be the one managing it day-to-day.

Start by learning to carb count so you can match your insulin dose to what you're eating. There's info on the internet but the book Think Like A Pancreas was a godsend to me when I was diagnosed and I recommend it.

Hypos can be very scary but as long as you have good hypo awareness (i.e. you start to feel like crap when your blood sugar is low!) they're nothing to be afraid of. Find a hypo treatment that works for you and make sure you always have it with you. I find running gel works for me.

Alcohol can mess up your blood sugar levels overnight but you can still drink alcohol. Maybe take it easy until you get the hang of managing your blood sugar.

There's a lot of bad information about diabetes on the internet. This sub is one of the good places to learn :-)

Best of luck!

u/caffeinatedlackey · 6 pointsr/nutrition

Try reading this book on the interactions between diet and common human health problems. Everything in the book is based on evidence-based medicine and there are tons of cited sources to follow up on. It's a great primer on the worst and best foods for you.

u/lf11 · 6 pointsr/conspiracy

How Not to Die is another excellent source of information. It has great discussions of how specific foods as well as overall diet patterns can be used to treat a wide range of diseases either without drugs or minimizing drugs.

u/TheSwordAnd4Spades · 6 pointsr/PlantBasedDiet

Here's a video that discusses these effects. OP, additionally, it's certainly not the case that mental health issues are "very separate from your nutrition," and there's a substantial amount of research on the links between the two. You might check out the book How Not to Die for details (incidentally by the same doctor who made the video—he spends a lot of time summarizing nutrition research for laypeople).

u/plaitedlight · 6 pointsr/vegetarian

Part of growing up is getting used to the idea that what you choose for yourself, who you are, and how you live your life, are not always going to be understood and accepted by others. That is especially difficult when those people are ones we love and respect.

Try to have a good understanding of what you need to be healthy and strong through adolescence. Talk about it with your mom, so she doesn't get freaked out when your grandfather calls with his concerns. See if you can have a consult with a dietician/nutritionist, who can talk to you about making sure you're getting what you need. Then you or your mom can reassure your grandfather that you have consulted a profession on the matter.

If you grandfather is a reader, maybe get him a copy of one of the plant based nutrition books. If he like documentaries, then maybe you can get him a copy of one that looks at plant based diets. Or, even better, get the book/video for yourself, read it, then loan it to him so you can discuss it.

Finally, if you are struggling with depression talk to your doctor. Be proactive about doing what is necessary to be healthy. Depression that is treated (not necessarily w/ medication) in adolescence is less likely to re-occur throughout adulthood.

The best proof that you can give your grandfather that a vegetarian diet is good for you, is to be healthy and happy.

How Not to Die; Forks Over Knives or the FOK Video -- check you local library for copies

u/EmergentEcon · 6 pointsr/fasting

Yes it is healthy, but needs to be carefully implemented.
Depending on the severity of diabetes, and range and doses of drugs you take, you would ideally need to be supervised.

For instance, especially if you are following a combination of a Low Carb diet & IF / Fasting, taking too much insulin can be dangerous.

You need to head on over to Dr Jason Fung's website, he is a Toronto based nephrologist who specialises in treating obesity and diabetes. He has a host of resources:

  1. Web site
  2. Video Lecture Series
  3. His book "The Obesity Code"

    He has reported phenomenal results with diabetics, many reaching the point where they no longer require insulin. I'm currently in talks with him to consult with my father's physician.
u/frum1ous · 6 pointsr/fasting

> So what is the key to making that set weight point change? Is sticking to fasting and avoiding carbs the best way to do it?

Basically, yes. Dr. Fung talks about this at greater length in The Obesity Code, but the gist is you have to keep insulin levels low enough for long enough for your body to regain its insulin sensitivity. The longer you've been overweight, the longer this will take.

u/T-_-squared · 5 pointsr/nattyorjuice

This is “blatantly” untrue. If you look at recent research such as that from Dr. Dale Bredesen ketogenic diets which include meat improve neurological function and reduce systemic inflammation. Depending on your genetic make up you may or may not respond well to saturated fat. PUFAs and omegas, simply are not unhealthy. That’s not to say that a whole foods plant based diet with primarily lean meat isn’t a good option for most. Also read The Plant Paradox and Grain Brain.

The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain

Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar--Your Brain's Silent Killers

u/--DQ-- · 5 pointsr/Type1Diabetes

Yeah, she was "in DKA." That's what we say. Tough few days I'm sure, but I hope you have been able to take a deep breath and see that as nuts as this all probably seems right now, you'll learn to live with this and it will be ok.

I was also 6 when I was diagnosed, and almost 32 years later I am doing just fine. I identify as a person with diabetes--that's part of my identity--but it is just one aspect of who I am. Everyone has their struggles, and this happens to be ours, but it certainly didn't ruin my childhood or anything. The technology is so much better now too.

One thing to keep in mind is that you and she have plenty of time to learn how to get this under control. Until you have a feel for it, her control is not going to look like the superstars with the A1c's in the 4's and 5's that you sometimes see on here, and that is totally, perfectly ok. Insulin needs may also change a lot in the first year or two as she exits the honeymoon phase. Obviously you'll want to do what the doctors say, but in the near future there is no need to beat yourself up at all over BG control that isn't quite dialed in yet. Focus on getting used to T1D and integrating the treatment into your lives. That mindset sort of continues into the long term too: there are tons of things that impact BG, and there are going to be days that look really ugly control-wise. That's totally fine. The key is to focus on average BG and time in range over weeks and months, and not to get too hung up on the individual days. This is really hard, but just try to keep celebrating the good days and approaching the bad days with a sense of curiosity about how to do things differently next time, never with any blame or guilt.

I think the single most important thing for me early on was developing a great relationship with my endocrinologist and especially my diabetes nurse educator. I stayed with them for 25 years--grade school, high school, college, graduation and my first job... if it's good, that relationship can be hugely impactful.

Inevitably you'll have some thinking to do about CGM and insulin pumps at some point. I personally love my pump and CGM and wish that I had access to them (particularly the CGM) 31+ years ago. At the same time, I think it would have been very difficult for me to have my parents remotely monitoring my BGs all the time, especially as I got older. I don't know the answer for that situation, but something to keep in the back of your mind. As far as having a thing attached to me with a tube, it's part of my life. I don't really notice it that much. It beats having to carry around an insulin pen.

This community is extremely supportive, as are r/diabetes_t1 and r/diabetes. As far as books, lots of people recommend Think Like a Pancreas, and I think Bright Spots & Landmines is a good one too. Good luck, and hopefully we'll continue to see you around as questions come up.

u/SubjectiveVerity · 5 pointsr/Type1Diabetes

As a person with a newly diagnosed kid, I can agree that everything is super overwhelming in the beginning and help from friends is welcome. The thing we needed most was the space to learn about our new life, and someone to just talk to about everything. Seems contradictory, but I would reach out with no expectations and wait to hear back.

In terms of more tangible things, you could pitch in to hire a temporary cleaning service, even if only once during the 1st couple weeks. or help buy some of the items they will need such as a quality digital food scale, Frio insuling cooling case, or books. The two books I've found to be the most helpful are Think Like a Pancreas, and Sugar Surfing.

Also the JuiceBox Podcast is really wonderful, and I highly recommend it.

u/bewareofduck · 5 pointsr/loseit

I might pick up How Not to Die at the library tomorrow. I don't plan on adopting every suggestion, but find reading books like this encourage me to make more conscious food choices versus just making sure they fit within calorie goals.

u/disuberence · 5 pointsr/neoliberal

HELLO. As /r/neoliberal's resident militant vegan, I would recommend the path outlined in this video.

I would avoid vegan substitutes of things until a few months in. Spend some time enjoying fruits and vegetables. A couple resources I like:

u/bobj33 · 5 pointsr/vegan

Read the book "How Not to Die" which lists the major causes of death from heart disease, Alzheimers, and various types of cancer. High meat consumption is linked to all of them.

Or go to the authors web site and just search for "meat" and start watching videos.

u/gtf_mark · 5 pointsr/vegetarian

This is the only book you need to read:

No animal products, organic, nuts seeds, fruits. He also has a daily dozen is what you should be having every day.

All his stuff if backed by science and there is evidence of Diabetes and other issue's been reversed.

Also check out tv show: Fat sick and nearly dead.

u/fsmpastafarian · 5 pointsr/psychology

It is true. "Plant-based" is what researchers, physicians use to refer to this type of diet. It's not equivalent to a vegan diet, because a vegan diet includes food like junk food (oreos, doritos, etc) which isn't plant-based, and a plant-based diet includes things like honey, which is not vegan. There is a good bit of overlap but they are not equivalent.

Plant-based diets absolutely do not include animal products of any kind, and research suggests they are the healthiest diets by far, though they are difficult to stick strictly to.

u/nubsrevenge · 5 pointsr/FoodPorn

common misconception, fat doesn't make you fat. also chicken has so much protein I wouldn't even consider it a fat source. highly recommend reading the book big fat surprise about the studies that brought about all of our popular and incorrect nutritional beliefs. educate yourself!

u/peppermint-kiss · 5 pointsr/keto

My advice:

  1. Drink coffee with a sugar substitute (I like Splenda, it functions and tastes exactly like sugar) and a dash of heavy whipping cream (you don't need much to lighten the coffee up a lot).
  2. Diet soda - any kind - is fine.
  3. Watch this video for an "Explain Like I'm Five" approach.

    Bonus advice:

  • Only weigh yourself once a week.
  • If you weigh yourself two weeks in a row and you haven't lost any weight, make sure you're counting your carbs. 50g is the max, 20g is the ideal. So maybe say, "Okay I will only have 35g of carbs a day" and try that for two weeks and see if it starts the weight loss back up again. If not, lower them.
  • If you've lowered your carbs down to 15 or 20g and you're still stalled, try limiting the diet soda. Maybe two cans/day for two weeks, then one can/day.
  • If you're still not losing, cut the soda out completely. For some people, it triggers insulin secretion even though there aren't any carbs in it, and high levels of insulin can stall fat burning.
  • If cutting the soda out doesn't help, cut all artificial sweeteners.
  • Next step would be to start limiting dairy. Then perhaps caffeine and/or nuts.

    I'm a big fan of the "slow and steady" approach. Make little changes, take some time, observe how it affects you. There's no rush to dump weight off; it's more likely to be permanent if you're not obsessing and just "keeping calm and ketoing on".

    Bonus resources, if you want to have a deeper understanding:

  • Why We Get Fat is my favorite intro book.
  • The Art & Science of Low Carbohydrate Living is a very thorough explanation of the diet.
  • The Big Fat Surprise explains why scientists and public health officials act like fat is bad for you, even though the scientific evidence doesn't support that belief.
  • Good Calories, Bad Calories is a more detailed & scientific version of Why We Get Fat
  • New Atkins for a New You is a very easy-to-follow instructional guide if that's what you need (written by Eric Westman, the doctor in the video I linked above).
  • Here is a list of great keto videos to watch.
u/bayesian13 · 5 pointsr/keto

Dr. Jason Fung, author of the Obesity Code looks at your question here:

"There’s a difference between calculated energy surplus and real energy surplus. Apparently Feltham didn’t have a large real energy surplus, as he didn’t gain more weight.

The most likely explanation to me is that his energy expenditure increased substantially during the experiment. Maybe there are other explanations? Perhaps his body also adapted by not taking up all the nutrients he ate?

I’m not surprised by the results. If you starve long term you don’t lose as much weight as simple calorie counting predicts. The body will decrease the metabolic rate. If you overeat you don’t gain that much weight. The body adapts and tries to maintain an appropriate fat mass."

i'd recommend his book. it was very thought provoking.

u/beneathperception · 4 pointsr/keto

I would strongly recommend Phinney and Volek's book I linked. I have not read Dr. Jason Fung's book but it appears to be strongly recommended as well. There are also a few MDs here who do recommend or follow the keto diet. /r/ketoscience is also a great place that your wife would be able to dig into actual research articles and make her own decision.

I am a nurse who lost 45 lbs in 3 months plus 10-inches off my waist a couple years ago and easily maintained that weight loss until I stopped emphasizing a keto diet. I did this while several of my co-workers told me what I was doing "could not work" or "was dangerous" and over the same time they struggled to lose 10 lbs I lost 4 times as much. My cholesterol panel is perfect regardless of my diet or weight, so good genetics there with a small improvement on keto.

During that time I was able to discuss the diet with cardiologists, nephrologists, endocrinologists, and internal medicine doctors:

  • Out of about 10 MDs probably half were against it but did not substantiate why beyond "I don't like low-carb/keto diets" (I'm sure the objections were valid however these were hallway conversations with busy men and true discussion probably wasn't reasonable at the time)

  • A nephrologist didn't like it but admitted that in an otherwise healthy individual it did not pose a risk to kidneys and no amount of protein intake in an otherwise healthy individual would pose a risk to them

  • A cardiologist admitted that as long as your cholesterol profile was not at risk it was probably safe as long as it did not raise your profile

  • An internal med doctor discussed it at length with me because of my weight loss and confirmed he had heard it was effective for weight loss, did not raise cholesterol, and had several questions as well as asking who I had discuss it with

  • The strongest supporter I had was an endocrinologist who strongly supported low-carb diets for his patients and was also a Crossfit guy and had been low-carb (although not necessarily keto) himself for over 10 years.

    Ultimately, your wife may not be swayed that this is the best way. But at least she may realize it should not be dangerous to try.
u/Captain_Midnight · 4 pointsr/keto

It's been a confluence of outsized ego, politics, and bureaucracy.

The Big Fat Surprise is a great book on the subject.

In short, (1) nutrition science is a fucking mess and has been from the beginning, and (2) don't trust the federal government's advice about anything regarding your diet. They're dug so deep into the bullshit that they can't acknowledge the truth without all of their credibility disintegrating.

u/sassytaters · 4 pointsr/keto

Also read this: The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet

u/Fa1alErr0r · 4 pointsr/worldnews

There is not "overwhelming evidence". In fact, there is zero evidence. Everything that these organizations say is based on epidemiological studies that are flawed and are inconsistent with each other. I don't care how many organizations are saying it, they are all basing their information on the same handful of flawed studies. I have read them and read about them. I doubt you have done the same.

Americans have largely switched to a carb heavy diet with low fat options for everything imaginable yet heart disease is higher than ever. It wasn't this way in the past when People ate a lot more red meat and dairy products than they do today.

There are also societies that eat almost entirely fat as their diet who have pretty much no heart disease at all. Of course no cause and effect can be established, but it does show that high fat is not causing people to die from heart disease.
Here are a couple to get you started. Also read the actual studies that the diet-heart hypothesis are based on and you will see how flawed they are.

u/SwatVILLE · 4 pointsr/keto
u/thismanyquestions · 4 pointsr/vegan

The books reviews ^

Eating unprocessed, whole plant foods will do you well. A very basic outline:

Breakfast: Banana + Seasonal Fruit. Oatmeal + almond milk nuked in microwave with cinnamon.

Lunch: Black bean burrito with salsa, guac and spinach and red peppers and onions and olives and whatever you like

Dinner: White rice/sweet potatoe/black beans or kidney beans with spices of your choosing.

Last but not least:

THE best vegan youtube channel on how to eat,

why i quit paleo -

u/UltimaN3rd · 4 pointsr/vegan

Have a read/watch on about milk.

As for switching to a plant-based diet being unhealthy. . . No. Plants are healthy, eat as many of them as you like and stop poisoning yourself with animal products and processed foods. Maybe read a good book about nutrition like "How Not to Die" by Dr. Michael Greger - ebook currently on sale for $3.00. Or "The Healthiest Diet on the Planet" by Dr. John McDougall.

u/athomesuperstar · 4 pointsr/diabetes_t1

I constantly recommend Think Like a Pancreas to my family and friends who ask to learn more about diabetes. It's a great book written by Gary Scheiner. He also writes with a very conversational tone, jokes, and is honest with how he handles type 1 for himself and recommendations for his patients.

u/Unsoluble · 4 pointsr/diabetes
  • Figure out whether you can acquire a Dexcom sooner than later. (For a 3-year-old, don't bother considering the Libre or the Guardian — what's really going to make a difference for you is the remote monitoring, which only Dexcom fully supports.)
  • Also start looking into the Omnipod — this is going to be your ideal pump, mostly due to the remote dosing.
  • Think Like a Pancreas is a great management overview book.
  • Get a small kitchen scale if you don't already have one.
  • Use a notes app of some sort to keep track of common carb counts for things, like the stuff you're going to put in lunches. AnyList on iOS is great for this.
  • Keep reading and listening, but try not to overwhelm yourself; it'll all be fine. :)
u/Paraplueschi · 4 pointsr/MensLib

> Now whether this kind of farming could be replicated across the planet to feed the whole world

It can't. We're simply way too many people for this to be ecological. Grass fed stuff needs way more resources and feed than factory farms (which are the most efficient way to produce meat to date - which is why we do all this fucked up shit in the first place). Which is why it's even worse for the environment if you sum up the numbers as the animals need more space and thus need more energy from moving around which is why almost all grass fed animals (especially in Europe) are supplemented with your typical concentrated feed made from soy etc as well. Even Cowspiracy covered this (which seems to have way better rap in terms of data used than your book). Just because something sounds nice in theory doesn't mean that it works (or that it is even practiced).

A diet that needs up to 16 times the area of land can never and will never be sustainable at this point. Eating as low on the food chain as possible will always be better. You get way more calories per acre from plants than animals. This is why your staple food is potatoes, not beef.

While I don't buy in all the veganism as a cure for everything stuff and that you drop dead immediately when you eat meat from time to time, it definitely is not healthier. On the contrary. Look at the WHO released studies on red meat (or this).

u/BobbyMaximilian · 4 pointsr/space

Article about vegans/vegetarians and longevity

Article about weightloss with a plant-based diet

Really long article about Dr. Michael Gregor and his work
This guy devoted his life to inform the public about the plant-based diet and its benefits.

Here is his book
This book focuses on longevity in general and mainly about all the chronic deseases that we could prevent with a plant-based diet and therefore live longer and healthier.

His site
This site is like google for nutrition facts and all around questions about vegan/vegetarian diet.

If you don't have time reading all the articles there is even an app from his book that gives you a checklist of the optimal nutrients you need for the day.

Sorry in advance for my grammar and possible editing errors.
With all that in mind: Stay healthy and the future can come!

u/Genoskill · 4 pointsr/vegan

nex time read the wiki and the guide first.

> 1. You guys clearly have issues with the way farm animals are treated

  1. Yes, and also with that additional action of killing them. Omnivorous means that you can sustain yourself with: only plants, only meat, and with both. And we pretty much suck at the "only meat" part. So it doesn't matter that we are omnivores. If someone survives and can only survive by hunting its food, then they're the 0.01% of the world. If they do not have aditional food sources, nothing can be done.

    > what methods of food production of meat would you be okay with

  2. The ones that wait for the consent of the animal before killing it. Which will probably never exist so it's better to focus on lab meat and products like beyond burger, and in moving away from factory farming and the free range scam.

  3. Supporting vegan companies and talking about veganism with people. Giving books like How Not to Die as gifts. End goal being global veganism, first goal 20% of the planet vegan.
u/thisdance · 4 pointsr/sweden

Hej! För det första så är det otroligt mycket olika kostråd som slängs runt på internet, ofta helt motsatta varandra, såsom vegan vs keto, etc. Jag skulle starkt rekommendera att vara källkritisk och göra egen research.

Här har du kostråd från Livsmedelsverket och WHO, jävligt trovärdiga källor MAO.

Dessa guidelines brukar dock vara lite för "snälla" tycker jag. De säger till exempel att "det är bra om man minskar köttkonsumptionen", medans det bästa ju vore att sluta äta kött helt. Man skriver det man tror är realistiskt uppnåeligt av befolkningen, snarare än det som är optimalt.


Några tips på enkla och nyttiga rätter att göra:

u/ifeelnumb · 4 pointsr/JUSTNOMIL

This is relatively new in terms of medical diagnoses in the last few years. kind of goes through it, but so does in better detail if you're into podcasts at all.

The timing of that seems to coincide. 2012 was when the first few articles started appearing about the ticks and the 'meat allergy' they cause and there wasn't a whole lot of supporting research at the time. If that was the case, you're really lucky you didn't go into anaphylactic shock, but I'd be willing to bet you had some sort of autoimmune disease since your pregnancy seems to have reset it.

If you're going back to veg, there are a few meal services now out there for vegans and vegetarians that function like Blue Apron etc. that give you a little bit of menu variety without having to plan it all out.
I also passive aggressively leave this book out for my family when they're visiting so that they understand where we're coming from with diet decisions. It's so much easier to stay on a diet when it's directly tied to how well you feel.

u/xamomax · 4 pointsr/vegan

I just have to underline this. How Not to Die is amongst the best books on nutrition ever. As long as someone is open to reading it, it's perhaps the best gift you can give them. Sadly, the folks who need to read it the most, are the most likely ones to ignore it.

Another book that is quite excellent, though a little older (but appears recently updated), is Becoming Vegan

u/MihalyOnLife · 4 pointsr/bjj

I feel like the advice parrot doctors always give about "saturated fats are bad mmkay" is bullshit and there is growing evidence showing that "sat fats = cardiovascular disease" was a false correlation initiated by a highly self-promoting un-Hippocratic nutritional researcher in the 20th century who became very influential in the AMA and American Heart Association. Check out [this book.] (

I think high cholesterol is bad IF you have high inflammatory markers (high C-Reactive Protein) but I think the 20th century panic about there being some kind of automatic causative relationship between high LDL cholesterol and heart disease was deadly, negligent bullshit.

Researchers and doctors scaring people off the fats we've been eating since we were apes, and scaring them toward refined carbs and trans fats has killed millions of people. People say "well our ancestors didn't live long though, but that's correlated to vaccines, not fat consumption.

This is something I am still reading about though, having only recently begun really giving a shit about my diet. It's really worth reading.

u/AdamaForPresident · 4 pointsr/ketoscience

So far - this is absolutely the best for me - really going over the history of the studies, the players, and the reasons for low fat.
I actually bought it as an audiobook.

u/Scarykidscaringkids · 4 pointsr/keto

If you want to know the science as well as anecdotal evidence supporting low carb and against the Standard American Diet, here's a list of books for you to read:

u/beowulfpt · 4 pointsr/Futurology

Some book shopping is heavily recommended. A matter of health.

u/schmosef · 4 pointsr/carnivore

Everything sold as a "vegetable oil" is really a seed oil.

To OP's point, they are highly inflammatory and quickly become rancid when exposed to light and/or heat.

Most of these seed oils are extracted using industrial processes that are relatively new (less than 150 years old).

We just didn't evolve eating them, so we aren't adapted to process them as efficiently as animal fat.

"Fruit oils" like avocado, olive and coconut, are generally better for you.

Further, if you're eating a plant, like broccoli, you're only eating trace amounts of fat. My prior post was to clarify OP's point because the post responding to him was conflating eating plants (which also may not be good for you) with his real point about avoiding seed oils.

Animal fat, is much healthier. And fat from ruminant animals like cows, lamb, etc, is the best, because it contains all the right sub components (Omega fatty acids, etc.) in the correct ratios.

Nina Teicholz breaks it all down in this video.

u/adiabatic · 4 pointsr/intermittentfasting

OMAD. The Obesity Code says that the only thing that lowers insulin is time. If you want to reduce your insulin spikes during meals, shift your foods to ones with lower insulin indexes. This means moving to a low-carb, moderate-to-high-fat diet.

In general, carbs spike your insulin more than proteins and proteins spike your insulin more than fats. Fats don't raise your insulin levels. That said, there's wide variation in insulin responses even among different types of carbs and among different types of protein sources.

u/sarahspins · 3 pointsr/diabetes

1 - 8.6 while not great, is really not that bad. Small improvements can probably make a HUGE difference for you. Read Think like a Pancreas and then maybe Pumping Insulin. Sugar Surfing is also another good one but that method requires CGM usage.

2 - getting a CGM and seeing the impact that things have on your BG, from food, to activity, to even things like stress, can help you have better strategies to manage things.

3 - good diabetes management is primarily about taking action when necessary, and far less about being compliant and doing what your doctor told you to do. You need to learn to be the one in charge and take control and direct your own management.

u/Th3Batman86 · 3 pointsr/diabetes

My wife was diagnosed at 25. It was a drastic change. No one at the hospital or the first couple doctors was useful. We would not have had a hope had someone not recommended (and lent us) "Think Like a Pancreas" by Gary Scheiner. It's $10 on Amazon. [link] (

Just another note, don't let anyone tell you bullshit like you can only have sugar free or you'll never eat bread again. (both of these things the nurse in the emergency room told us). It sucks, it's a big change, it will make you cry at times, but you will make it. Get a pump and CGM as soon as you can.

u/drugihparrukava · 3 pointsr/lowcarb

Hi, T1 here. Look up typeonegrit on facebook. Also the Dr Bernstein group too. Every T1 has their own way of managing things though, and it can depend on other health factors. Low carb or keto, varies per person. Also, if she is recently diagnosed and could be still in the honeymoon phase, things can be quite volatile, as in bg changes rapidly, I:C ratios and correction factors can change a lot too, as do insulin requirements. If low carb is a big dietary change for her, she needs good resources.

Look up Dr Bernstein Diabetes Solution--he is an octogenarian type 1 who has zero complications. Was an engineer who became an endo after diagnosis in middle age, helped get blood meters into common use and much more. I can't recommend his work and book enough. Look up the book Think Like a Pancreas for general type 1 info, and also Sugar Surfing (Dr. Stephen Ponder--not low carb but has great resources and a good book) too.

It is a fact that low carb can help with the roller coaster of type 1. There are over 42 factors affecting blood glucose levels, with only about 3 that one can control (food, medication, exercise). The rest are often a surprise. Eventually, she may find she needs to bolus for protein but that can take a good while to figure out as that ratio is absolutely not the same as a carb ratio (mine, for example, is 30% of my bolus). Many endos don't even know this because they usually do not treat low carb type 1's. It will take a lot of trial and error again, especially if she is in the honeymoon phase. Also if she's a woman, her cycle will greatly affect her insulin sensitivity and resistance throughout her cycle, depending on what the progesterone is doing in the body. So leading up to her period, she can experience extreme highs, or low, depending on the day. So you can feel like your i:c ratio is not correct, but it's just our other hormones messing things up. Most type 1 info seems to be geared towards the male body, and a high carb diet. It's a bit harder for women to get the correct info. Also, most people will have different IC ratios for different times of the day, but not all people. Is she pumping yet or on MDI?

One more thing:

There's also a couple type 1 specific subs on reddit if she's not there already--check out diabetes_t1, although not specifically low carb, some of us there are.

I cannot state this enough--if she's honeymooning things can be tough and change a lot.

Hope this helps!

Edit: some endos will think you're nuts or mostly not be supportive if you go low carb and many dietitians will push high carbs--mine wanted me to eat more carbs than I ever have in my life sometimes smiling and nodding helps, then confound them with good results and say "hmmm, lucky I guess?"? so...keep reading and finding the resources you need and a good endo/team.

Edit 1: yes, she should talk to her endo in case there are other concerns and massive dietary changes need to be done slowly and carefully. Anything weird happening, talk to the endo asap.

Edit 2: she needs to basal test regularly--carb reduction can result in a need to lower basal rates, even if its 1 unit for example, so basal tests are an absolute must.



u/mosfette · 3 pointsr/diabetes

First of all, good on you for finding a new doctor. I know way too many people who blindly listen to what the first guy told them even if their gut tells them not to.

It looks like both his basal insulin isn't cutting it and his mealtime boluses are off. I'd strongly recommend the book Think Like a Pancreas.

The bolus problem might be his ratios, or it might be incorrect carb counting. If you don't have a food scale, you should consider getting a cheap one and using it for a bit. I still get mine out every few months and measure out what I think is X amount, check with the scale, and correct the amount so that I can actually see hw much dry pasta is 20 g of carbs or what a "medium" banana actually looks like.

The basal problem is more complicated, and is really the thing you're going to need to tackle first. If he doesn't start from a good point pre-meal, or if his spike after a meal is caused by a combination of not enough bolus AND not enough basal, it's going to be incredibly hard to nail down his bolus ratios. The nice thing about Lantus is that it has really steady absorption for about 24 hours, but for a growing kid, that's probably not quite what he needs. I don't know if you and your ex have considered trying to get him a pump once you find a new provider, but being able to set a variable basal rate would help with things like the drops that are happening at around midnight, and the bumps that happen pretty consistently between midnight and 3 am.

This could also be a somogyi rebound where he's going low and his body stresses out and dumps adrenaline and stored glucose, but it looks like there's only one night with a low that could cause it and that bump is more likely due to overcorrecting because middle of the night lows are freakin' scary.

u/TheOnlyCaveat · 3 pointsr/running

I just want to second the plant-based diet idea. "Forks Over Knives" is a great documentary to get into the idea of plant-based for reversing heart disease. It's available on Netflix. Also check out Dr. Gregor's "Uprooting the leading causes of death" and if you like that you can get his book "How Not to Die."

u/wellover30 · 3 pointsr/sexover30

I've pretty much dropped meat out of my diet, still eat fish, but loads of veg and pulses. The book that really influenced me was How Not To Die It's well worth a read, and influenced my diet considerably.

I still drink loads of coffee, but I stopped putting milk in, in fact I barely take any dairy now, and I think that's made a big difference too.

u/RicoSoularFly · 3 pointsr/vegan

> I want to go Vegan but I am nervous about how expensive it will be.

Watch this video right here, and make sure to watch it all (because if you watch only the first half, you'll get the wrong idea... I've read some of the comments)! It should demonstrate to you why some people think veganism is expensive, but at the same time, how potentially cheap it can be


Also for books, I ain't read it yet, but "How Not To Die" by Michael Greger is supposed to be super informative:

He also has a YouTube channel:

And in general, I would stay away from blogs if you're looking for nutritional advice (but recipes is a different story. Go crazy with blogs if you want). You may come across some good ones, and ain't nothing wrong with blogs in their essence, but lotta bloggers - vegans, paleos, whatever cause these tendencies don't discriminate, etc - ... are on some placebo-anecdotal shit you gotta watch out for. Key thing to look for is that they cite reliable sources for their claims. Good thing about Greger is, he always references scientific studies. That is how he gets his ideas for videos... he reads studies and reports on ones he finds interesting.

If you're into fitness:

u/EnderW1gg1n · 3 pointsr/vegetarian

Now you both will want to read Michael Greger's new book How Not to Die. He explains how the vast majority of premature deaths can be prevented through simple changes in diet and lifestyle like what your wife did.

u/Minemose · 3 pointsr/pics

Start with getting the Book "How Not to Die" at the library, or buy it. Seriously it's the best book on what you should eat, instead of putting you on some ridiculous diet that you probably won't follow.

u/2comment · 3 pointsr/PlantBasedDiet

Not diabetes specific, but these have diabetes chapters:

How Not To Die by Dr. Michael Greger.

The Starch Solution or The Healthiest Diet on the Planet by Dr. McDougall.

You can get the gist of their stuff online, for instance Dr. Greger's short talk on Diabetes (he has a lot more videos and resources on that site) or Dr. McDougall's longer talk or article on the subject.

Or you can watch Dr. Hans Diehl's video on it although his books are older.

I could list more but idk if you're looking for analysis, or a cookbook, or what.

u/[deleted] · 3 pointsr/longevity

Cardiovascular diseases and cancer are the leading causes of death.

u/collyblom · 3 pointsr/rupaulsdragrace

Them's fighting words girl. Talk to me again after you've watched this video. and read this book and this book. Until then sit yo' ass down and shut the fuck up.

u/HarryBiscuit · 3 pointsr/keto

For criticism, I recommend The Big Fat Surprise.

u/RightfullySqualid · 3 pointsr/AntiVegan

On youtube, Cultivate Health and Beauty. It's targeted towards women and their channel is not about being anti-vegan, but they are pretty anti-vegan. Also Primal Edge Health. I watch Sv3ridge for the exvegan videos and the Epitomy of Malnourishment videos but be careful in venturing to anything outside of that. For podcasts, listen to Bulletproof Radio, Fitness Confidential, The Paleo Solution, Primal Blueprint Podcast. For books, The Vegetarian Myth and the works of Weston A. Price. Look for people with an internet presence who are paleo. Most a very educated about veganism. Nina Teicholz work is worth mentioning too. She did a great breakdown of all the problems with that piece of propaganda "documentary" What the Health.

u/Phicol · 3 pointsr/keto

Obesity Code

An amazing book promoting Keto by doctor that uses the treatment to reverse T2 diabetes.

Edit: Forgot the title of the book...

u/Captain-Popcorn · 3 pointsr/intermittentfasting

Most people start with 16/8, meaning eat during an 8 hour period, and abstain for 16 (including sleep). For most this means skipping breakfast and no snacking.

Another version is 20/4 sometimes called the warrior diet. All food consumed within 4 hours.

Still another is eating one large meal a day (normally dinner, although i have done lunch). OMAD. Basically 23/1.

Here are some resources i have collected that are helpful to people getting started. Good luck.

Intermittent fasting - good intro video:

Good second video (rewind if needed).

Good write up

DietDoctor website:

Brad Pilon website:

Dave Asprey website:

Third video. Interview with Fung.

Great book - The Obesity Code (can likely get at library)

u/mmabpa · 3 pointsr/xxfitness

If you're a science-y kind of person and have time to kill I recommend watching Youtube videos featuring Dr. Jason Fung. He's the author of the book The Obesity Code and actually recommends not eating until later in the day (i.e. intermittent fasting) as a way to stabilize insulin and cortisol (which for many people results in weight loss). The book itself has great content devoted to tearing apart the food industry and its influence on the US government's dietary recommendations, including the "breakfast is the most important meal of the day!" mentality.

u/googlenerd · 3 pointsr/keto

Perhaps this might be a good starting point for your research: The author of this site has a great book which you might like.

Good Luck!

u/groot4lyfe · 3 pointsr/nottheonion

Neither LDL nor HDL are inherently "bad." What matters is particle size. And yes, your body can produce saturated fat, but the FDA's claim that your body makes "more than it needs" is based on a very outdated model in which saturated fat is inherently "bad" and therefore must be restricted.

>I learn't from research my guy idk what you're talking about.

I suggest you research this book, for starters.

u/badchromosome · 3 pointsr/zerocarb

The way to start chipping away at confusion is to start doing what you've already begun to do--research. No doubt you've found that there are completely contradictory arguments. So the challenge becomes finding out if any one argument is best founded on solid evidence.

I think a great place to start is to read into the history of how we came to have the conventional views on diet and health. It turns out to not be a story of the best science rising to the top. Gary Taubes started the ball rolling in Good Calories, Bad Calories. Fair warning: it's a long read, and meticulously detailed, but covers a lot of ground. It's a history, not a mountain of statistical analysis. But you'll learn a lot about how science was done; the role of key personalities in shaping what came to be promoted views; and the influence of government as the icing on the cake, as it were.

A more recent and excellent book is Nina Tiecholz's The Big Fat Surprise. It's easier reading for the less nerdy types. Taubes' book was intended for both the professional community and the interested lay reader--a tough thing to do well, but it shows in his careful, sober writing style.

You can get a condensed form of GCBC by looking for videos of lectures Taubes has been giving since publication of the book. Those usually run about an hour, and are distilled down to what he feels are key points in the storyline.

Nice thing about books such as those is that they include extensive bibliographies, so you can go looking to the original literature if you want, although some things aren't easily accessible unless you are near a university library.

I haven't yet collected any papers focussed on protein intake. It seems from what I've read that it tends to be kind of self-limiting anyway due to palatability and/or the body's response with a feeling of satiation. My personal experience is that it was a lot easier to pack away a lot of food during the day when eating a typical starch rich American diet than it is eating to strict carb restriction.

u/186394 · 3 pointsr/keto

The Big Fat Surprise.

To me, this is THE book on the history of why people ever thought fat might be bad or a low-fat diet good, the people involved, and how we've learned so much since then.

u/24000000 · 3 pointsr/vegan

I suggest reading the book by the doctor who started nutrition facts which fully explains the scientific evidence and includes all of the studies it's aptly named:
How not to die by Dr. Michael Greger

u/JacquiBloo · 3 pointsr/nutrition
u/codefame · 2 pointsr/4hourbodyslowcarb

I run an integrative medical clinic. (Not a doctor.) From what I've seen, sugar and inflammation are the root of probably 90% of the chronic diseases we deal with, and excess sugar triggers inflammatory it's all down to the sugar.

It's also the hardest addiction to deal with because unlike others, we're just now learning about how bad it can be for us.

We have a lot of success working with sugar addictions in our space because we pair our patients with functional nutritionists who know how to speak to the addiction cycle. If you're struggling, consider connecting with a knowledgeable functional nutritionist who can help.

If you want some good book recommendations in addition to 4HB:

u/tpris · 2 pointsr/TheRedPill
Excellent book about fasting.
Site of books author. Google videos by him (Jason Fung)

I would also suggest IF or just plain fasting. Both reset insulin levels and insulin sensitivity. Longer fasts have benefits with autophagy and stem cells.

u/DreadyVapor · 2 pointsr/fasting

Also Jason Fung, MD. His books, The Obesity Code and The Complete Guide to Fasting as well as his blog all address this topic.

u/StrictPaper · 2 pointsr/neoliberal

Dr. Jason Fung made his career out of treating people with Diabetes of both varieties.

You can also look at the work of Gary Taubes. Not a doctor, but he's made his career out of tracking dietary studies and research.

We've known for over a century that caloric restriction based diets do not work. Most people can't hold to them, some people legitimately go crazy on a CICO diet, and even among it's success stories most people still fail in the long term. CICO diets are still aggressively promoted though because they have the all the sheen of a rigorous, scientific driven diet with people proclaiming that the laws of thermodynamics still apply to your gut.

Except the human body is not a furnace, and the mechanism for weight gain is insulin. We've known that much for decades- the most common side effect of prescriptions for insulin is weight gain.

The CICO diet doesn't work. It's too simplistic, it has no long term plan to keep weight off, and for some people it is simply harmful to aggressively market that sort of diet to them.

And of course even a cursory google search will flood you with dietitians (not nutritionists! Board certified dietitians) and other researchers who all agree CICO is unwise.

For a more bite size version of all this I would direct you to this video on youtube. Sources are in the description. We've known for over 200 years that if you want to lose weight, you regulate the intake of carbs, not calories, and the hard modern science is that if you want to keep the weight off, a really simplistic, old diet- the whole food diet- is what you use.

>But the Japanese! Okinawans have the highest life expectancy in the world and eat like twigs!

Correct! But you need to appreciate that your body's weight drives it's hormones. You get hungry because you're fat, and your body actively encourages you to keep eating because you're fat. It's also worth remembering that the Japanese diet typically has very, very few refined carbs. Tons of veggies, some seafood, a salt-based sauce to make it palatable, and then they'll have about a cup, maybe two, of cooked white rice.

u/Hummus_Hole · 2 pointsr/fitness30plus

What helped me work through my weight loss stall was to eat more/above my caloric budget for 1 day or 2 then go back down to a calorie deficit again. Then the weight would fall off again. Its kind of like intervals. I think you body might simply be getting used to your limited caloric intake and is stalling out. "Stoke the fire" by consuming more calories, then trick your body and go back down to your reduced calories. This is what I did to lose 60lbs.

NOW in regards to Dr. Fung's persepective, I am currently reading Dr. Fung's Obesity Code. As I mentioned earlier I have lost about 60lbs. This was roughly 3 years ago (check my post history). I have slowly gained about 30 of it back since in my case what Dr. Fung preaches about is completely true. Reducing caloric intake does not result in long lasting weight loss. I am working on losing it again but to hopefully keep it off this go round. Losing it wasn't the difficult part, keeping it off has been the challenge.

u/xkizzat · 2 pointsr/diabetes

My brother has definitely hit a plateau recently after losing about 15 lbs. I don't have a source, but I heard of plateaus being hit before some weight goals or after losing so much weight.

I am not in the position to have hit a plateau yet... I'm not even skinny to begin with, hence the strive for losing weight. I'm eating about 1100 calories a day with the help of this from I think /r/diet or /r/fitness. I write down my calories with the aid of my CalorieKing book (compliments of my endo) and nutritional facts.

u/ItsAConspiracy · 2 pointsr/Paleo

I just finished reading The Big Fat Surprise by Nina Teicholz, an extensively-referenced account of the scientific studies and their history. It's really interesting to see the weakness of the evidence against fat, and how our general fear of fat came about anyway.

Bottom line, according to her book: LDL cholesterol is a weak predictor of heart disease. Having low HDL and high triglycerides is a much stronger predictor, and that's caused by eating high carbs. Eating lots of saturated fat is the only known way to raise HDL with diet, and eating low carbs lowers triglycerides.

Don't go eating lots of lean meat on a low fat diet, too much lean protein will give you acute health problems. And don't go with the "healthy fats" in vegetable oil, especially for cooking.

(I'm assuming you don't have familial hypercholesterolemia, a uncommon genetic condition bringing extremely high cholesterol levels and a different body chemistry.)

u/harper_kentucky · 2 pointsr/BabyBumps

I try not to eat dairy or meat products because of the health risk. I also avoid drinking alcohol (a lot of the "vegans for health reasons" ignore this one haha). I've watched this documentary and it's not great.

I am a grad student so I have access to all the studies and I read a bunch before making the decision to go vegan. This book has some good information.

I've also read the studies that are funded by the meat and dairy industry just to round it out. Based on what I have read I really think there is evidence that meat, dairy and alcohol lead to an early death.

But... not being overfat and exercising and only drinking in moderation would vastly improve the health outcomes of many Americans. Most Americans are overweight --> this shortens your life. A lot of Americans would live longer if they lost weight. If they only way they can do that is something unhealthy (according to me, ha) like "keto" I really think they should do it.

In my personal experience (which is not evidence for anything because anecdotes are not evidence). I feel much healthier eating vegan and working out 6 days a week. I'm a healthy weight. I feel strong. I sleep better. My skin looks good. I am also able to think more clearly...but how much of this is just coincidence?

My husband and I will raise the baby vegan but we cheat and eat meat about once a month. We also have an occasional cocktail. When we cheat we never eat eggs or chicken (based on what I've read those seem like the worst for you...) also cheese fucking destroys your stomach if you have been off it a while. Probably the dairy intolerance popping up that most humans have.

This was a book, ha.

TLDR: I'm not a doctor, just a scientist. I went vegan after reading the research not watching these types of documentaries.

u/I_Amuse_Me_123 · 2 pointsr/DebateAVegan

Read Eat Like You Care for 30+ common excuses and logical answers to them, and watch Mic the Vegan episodes that interest you. He is great at debating/debunking always cites his sources. For in-depth health stuff I would read How Not to Die as well as any Nutrition Facts videos that interest you, also with all sources cited.

After a while the excuses get so repetitive it becomes easy. And remember, any time you can replace the animal in question with a dog, it's usually a very easy way to get your point across:

-Should we drink dog milk?

-Should dogs be in zoos?

-Should we have dog-fur coats?

-Should we cage puppies for veal?

-Should we eat dogs because they have a smaller carbon footprint than cows?


Also, remind your friend that "Vegan" is just a useful term to encompass your principals. You have made an ethical decision to not contribute to harming animals. Veganism just happens to be in line with those ethics and is a useful term for expressing them. If there were no word for "vegan" you would still be doing the same thing, you would just have to do a lot of detailed explaining at restaurants and dinner parties.

u/sprprime · 2 pointsr/keto

I follow pretty much the same routine for IF sans the bulletproof coffee. I eat dinner at about 8pm and then straight lunch at 12:30'ish with some tea in between. I do add a very tiny amount of cream but from the sounds of it, would have to stop that too :)

I'd recommend Jason Fung's The Obesity Code - it was a fascinating read.

u/follow-spy · 2 pointsr/wallstreetbets

Stop asking yourself Fat. Read this book, thank me later

u/nieded · 2 pointsr/xxketo

It's helped me to focus on the NSVs. I started this less about weight and more about health. I was on the very high end of pre-diabetes due to my PCOS and poor diet. There are no symptoms for prediabetes, and I've seen some studies suggesting 30-40% of Americans are prediabetic due to our sugary lifestyle. I started taking my glucose every morning, and it was exciting to watch it go down along with my weight. It motivates me more to stay healthy than to be thin because I worry about the long-term effects of sugar addiction and diabetes.

Have you read The Obesity Code by Dr. Jason Fung? I listened to the audiobook during my commutes, and I'd definitely recommend it. It changed my whole perspective. Now that I know what's going on in my body when I eat sugar and carbs, I actually fear it. Of course I have cheat days and meals every now and again, but I don't fear one meal. As my doctor says, it's not Thanksgiving and Christmas that give us diabetes or make us obese. It's what we eat everyday. The day after I mess up or cheat, I look at it as a new day. Yesterday does not impact the choices I make today. For example, I ate a donut hole last night in a moment of weakness, but I didn't beat myself up.

I also combat snacking by meal planning. I'll come up with three meals to make during the week and eat the leftovers for the other days. I also have a list of go-to snacks or keto friendly restaurants like Jimmy Johns and Mad Greens for when I don't have time or feel lazy. It's a lot harder to reach for the chips when I have an alternative keto solution that takes as little time. I know these things are failsafe, but it's helped get back up whenever I stumble. I hope this helps!

u/citizsnips · 2 pointsr/keto
u/rocknrollchuck · 2 pointsr/RPChristians

Welcome to OYS!


>lifting 3-5 times/week and 2 basketball games plus shootaround/week

>Physically I am doing alright, just want to get cardio up and stay mobile/quick but also strong.

>Extremely rare porn use (I think twice this year) and barely drink alcohol. (I used to use both a lot)

> Bit of background on my red pilling journey: Oneitis rejected me because she couldn’t handle me not being a virgin. I used to feel bitter about it but now I realize how much growing I needed that God wanted me to go through (and still going through). I was infatuated with the idea of a relo (some of my mates have great gf’s) and not at all interested in whatever my mission was. It sounds like a simple fix but gee it was a revelation.


Sounds like you're heading in the right direction. This is good evidence that God is working in your life to conform you to the image of His Son.


>Coeliac, Crohn’s disease and IBS


Here is an article with links at the bottom to a series of articles on Celiac Disease. You may find it helpful. Also check out the book Grain Brain - I haven't read it myself but have seen it highly recommended.


>Quick question: how much looking is too much to see if a girl looks good?


It's the point where appreciation for her beauty turns to lust. There's a huge difference between thinking "Man, that girl is freaking gorgeous!" and "Man, she's got a bangin' body!" Imo one of the easiest ways to tell is to determine what you're focusing on: if it's her beauty there's nothing wrong with that. But if you're focusing on her body parts or mostly her body, then it's probably lust or will lead to lust. And if any of it leads to thoughts of wanting to bang her, then that's definitely lust.


>Bible Study: 7, need to keep going now that semester has finished


Are you using a reading plan?


>Short term: I’m starting a regular men’s group within the uni Christian group, and I’ve been asked to help start the media ministry at church (we are currently filming a short video for Christmas). Also finish my BA. Sub points: develop my leadership and creative skills effectively.


Wow, you've got a lot going for you right now, and it seems that God is using you in a number of different ways!


>Long term: During the summer break and next year with the activities that I’m doing, to decide whether I should go into full-time ministry or Gov, non-Gov, private sector etc.


What do you think God wants you to do? Have you prayed about it?


>Anyway, I’m looking forward to the journey ahead. Also, looking to incorporate RPC ideas into the men’s group in an appropriate manner (which was one of the main reasons for me starting it). I have a fairly good idea on how I will go about it, but if anyone here has done something similar, would appreciate any advice or experiences.


It depends what the focus of the men's group is. If it's a Bible study, you might find it difficult to incorporate much RPC stuff directly. On the other hand, if the focus is more on men and the issues they face, you might be able to copy some of the material from the Sidebar and share it with the class where appropriate, without mentioning that it came from here (most pastors won't even consider anything "Red Pill", no matter how biblical the advice is). In addition, you might be able to use u/Deep_Strength's book The Biblical Masculinity Blueprint in the class - it's very comprehensive and was written without any overt references to Red Pill.

u/NothingDogg · 2 pointsr/newzealand

> Jesus 3 hypos a day? Surely that's him having poor control over his diet right?

Not really poor control over his diet - it's more that he's not "feeding the insulin" he has in his system at the right rate. This usually happens if you're on a long acting insulin as it will be constantly supplying the body with insulin regardless of whether you eat or whether your body needs it. If he's late eating something, or eats the right amount of carbohydrate but it's lower-GI than he thought, it will mean the insulin drags his blood glucose down and he has a hypo.

I think some people have greater variations in insulin sensitivity - which also changes depending on the time day, exercise, sickness, medications etc. So whilst he might be struggling to match his food intake to his insulin, he could also be unlucky with how sensitive his body is to it. I know the affect of exercise on glucose levels is quite different between individuals. If he really was having 3 hypos a day then you'd have to think it was more his body's sensitivity to it and the challenge of getting his insulin profile to match his needs from a couple of injections a day. A pump would make a big difference you'd think as he could create a basal insulin delivery profile to match the natural peaks and troughs.

This is a good book on how the pancreas works: I'd recommend it to anyone with Type 1 (or their family) so they can understand what's going on.

u/bionic_human · 2 pointsr/diabetes_t1

I went to a pump because I have a HUGE Dawn Phenomenon that MDI was unable to address adequately.

That said, in your case, I would hold off on a pump until you get the basics under your belt. Doctors usually start conservatively on insulin dosing and then dial the doses in as things progress, as the number one concern they are going to have is minimizing hypo events.

If you're looking for a good reference for managing insulin, I highly recommend Think Like a Pancreas.

u/Simula_crumb · 2 pointsr/diabetes

Using Insulin by John Walsh has a great section on carb counting and a good carb factor list.

Pumping Insulin also by Walsh.

Think Like a Pancreas by Gary Scheiner will help you wrap your head around how insulin works and what you need to do as your own external pancreas.

Scheiner also wrote: The Ultimate Guide to Accurate Carb Counting.

And, he has very affordable online "classes" in T1 management. The link includes a free video on how to dose for pizza :-)

In the meantime, this is a fantastic list of carb factors and an explanation on how to use them.

Get thee a food scale. Nothing fancy required.

edited: formatting

u/Brodelaire · 2 pointsr/diabetes

Absolutely. "Think Like a Pancreas" was essential reading for me when I was first diagnosed.

u/SyrioForel · 2 pointsr/science

>It's a myth that deep frying is unhealthy.

It isn't a myth. Frying causes food to absorb fat at quantities based on coating used. See this university study.

>Even if it was absorbed, oil in reasonable amounts is not in any way unhealthy.

"Frying with oils once will not kill us, and so seems harmless. Our body copes with toxic substances. But over 10, 20, or 30 years, our cells accumulate altered and toxic products for which they have not evolved efficient detoxifying mechanisms. The altered and toxic substances interfere with our body's life chemistry, our 'bio-chemistry'. Cells then degenerate, and these degenerative processes manifest as degenerative diseases." -- (Dr. Udo Erasmus, Fats that Heal, Fats that Kill, pg. 125,126)

>Sodium can increase your blood pressure, but it's not related to obesity in any known way.

Yes it is. Though it doesn't itself cause obesity on a chemical level, it indeed does cause behavior that leads to obesity. See "Salt Intake Is Strongly Associated With Obesity". However, to be honest, I didn't even think of this at the time I made my point. I included sodium specifically as an example of generally unhealthy food, not necessarily a source of obesity per se.

>You can take smaller meal sizes at virtually every restaurant. Standard sizes are big because that's what people want.

Yes. People want to eat a lot of food which they consider to be delicious, which leads to weight gain. Considering that I was describing why Americans become obese, I think my point on this stands.

>Also - you might want to come visit UK sometime and verify your ideas about European eating habits.

The UK has the highest obesity rates in Europe by far, approximately double that of the European average. See this chart.

u/steelsnow · 2 pointsr/nutrition

This book should help you out. Very difficult read, but has just about anything fat related you can think of in it.

u/CarlsbadCO · 2 pointsr/alpinism

Buy regular US standards he probably does have a "good diet." My extremely fit cycling mentor mentioned above also had a "good diet."

That's actually part of the point. People with "good diets" and who exercise a lot [quite fit] can still have heart attacks, producing the logical question of what exactly is in this "good diet" and how does that differ from populations were heart / atherosclerosis related illnesses are nonexistent?

Check this book out or listen to some of his talks, it could change and unquestionably lengthen your life.

Watch 10 minutes of this and tell me if you think it was worth your time ... Comments at 3:15

u/AlwaysUnite · 2 pointsr/vegan

Hi! This book has all you need to know about the negative health consequences of animal products, and lots of stuff on the benefits of plant based food (with some searching you can probably find a free version too, it is out there). This film has all you need to know about the ethical side. This and this ought to tell you enough about the environmental impacts of animal products.

u/Ghost_Mech · 2 pointsr/Cholesterol

I just bought

How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

And the cookbook as well

The How Not to Die Cookbook: 100+ Recipes to Help Prevent and Reverse Disease

A user suggested this to me today and may help you as well :)

u/fritzb314 · 2 pointsr/nutrition

Try The China Study or How Not to Die. Both are very good and very recognized. Otherwise is a non-profit organisation (so no conflict of interest) where Dr. Greger basically summarizes the latest studies.

u/TheTittyBurglar · 2 pointsr/vegan

Nice! Happy to hear

Interested in reading/gaining knowledge on nutrition? I have to recommend this book. I think it’s a must read for everyone, but vegans specifically.

u/Crystaldaddy · 2 pointsr/askgaybros

I used to use the food tracking app Lose It, but unfortunately developed an eating disorder midway through. I lost a lot of weight but I spent the year with sore throats and was constantly fatigued. The weight never came back because I was also training for a marathon at the same time. All of the above is not recommend mind you.

I do recommend a whole food plant based diet. How Not to Die . This book changed my life (cue Book of Mormon opening number) and I’ve never been happier.

The author, creator of, makes an unbelievably compelling argument for a whole food plant based diet. I ditched lose it, an obsessive calorie counting app, for a checklist app called Doctor Greger’s Daily Dozen.

I actually don’t even use the app anymore it is so engrained in me to eat well and make sure I eat two pieces of fruit a day, a handful of berries, a serving of cruciferous veggies, three servings of beans, a serving of excercise ( 40 mins of intense activity or 90 minutes of moderate) and so on.

Also: since shifting the way I eat. I never take longer than 30 seconds going number two. I shit you not. It is the best feeling ever. I used to spend so much time in the bathroom now I’m in and out and I’m feelin good!

u/Bayes_the_Lord · 2 pointsr/vegan

Everyone changes over time, sometimes drastically so, and this often leads to incompatibility in relationships. It's one thing if you were suddenly into fitness while your partner wanted to sit on the couch, but with veganism it's actually a moral issue. I don't see how people can stay with a partner who doesn't share the same sense of right and wrong. If you don't want to end things then at the very least I'd make it extremely clear that you don't appreciate the jokes and will not tolerate them.

>so while the health claims of FOK are up for debate...

Check out this book if you want to read about health and veganism.

u/Kardinality · 2 pointsr/vegan

Hi! If you want more science on this issue these two books might be interesting 1, 2. Diabetes 2 should be completely reversible. Make sure you get enough omega-3 (lowers cholestrol dramatically, found in flaxseeds which are very easy to work with) and B12 (because you won't get the B12 the animals were supplemented with). Have a great day :)!

u/CanWeTalkHere · 2 pointsr/firstworldproblems

Sad to say, that's probably on you. You've grown up on too much sugar. Generally speaking, not your (or even your parents') fault if you grew up in the 1960's through 1990's, as the "sugar is poison" research was limited (and pre-internet, not as accessible) and worse than that, the sugar lobby (not to mention government subsidies, at least in the US) is/was SUPER powerful.

But moving forward, it is your fault, and most importantly, don't pass your affinity for sugar habit(s) onto your kids. This is the greatest good you can do IMHO, don't pass it on. Most especially through the biggest traps of them all...soft drinks and fruit juices. That's what we do anyway. Make our kids' sugar intake experiences "worth the downsides" (e.g., via high quality dessert experiences every now and then, not daily crapola stupid sugar intake).


Edit: If you get through the first 2-4 weeks of no sugar, you don't miss it and even begin to detest how sugar infused so many processed foods are. Then you start skipping the middle of the grocery store as junk food (even those products marketed as low sugar, as you say). Then you start to feel better. Then you live a better and hopefully longer life ;-).

u/SweetConcentrate · 2 pointsr/ketogains

The first is for athletes. The second is general disease prevention. The first covers topics such as macronutrients, timing, and so on. The only defect of the first is that it discusses nutrients in isolation. I think it's always better to take nutrients in foods. It's better to eat sugar in fruit than sports drink.

I think all life is slowly damaging our body and eventually we get old. You damaged it a little faster. In fact over-training is even worse than under-training. We've got to be careful.

P.S: Of course the big problem of keto is not so much "carb deficiency", but it's also that you restrict fruit, veggies, whole grains, beans, nuts, etc etc. You give up everything for carb restriction.

Here is Greger's take on ketogenic diet:

u/Obligitory_Poljus · 2 pointsr/climbing

Amazon has the hardcover for Crazy Cheap, let me link it here.

u/derbenjamin · 2 pointsr/stopsmoking

in general nutrition seems to play a vital role.
How not to die speaks about this at lengths - Fantastic Book Btw

u/TRiPdonGame · 2 pointsr/TheRedPill

I did lots of research back in high school while I was trying to get my health in order, and I discovered one of those sodium studies. It showed that, if you feed Americans about 10 times their usual sodium intake, it increases their blood pressure by about 1/1. This was a statistically significant result, but in most cases hardly the determining factor for heart disease.

You're more likely to have cardiovascular disorders and clogged arteries from a carbohydrate-rich diet, usually heavy in sugars and wheat. In low-to-moderate quantities (0-600 cal/day, for me), carb sources like potatoes, carrots, and fruits appear essentially harmless, but one has only to look at the average American to see the impact of high carb intake.

Tom Naughton's "Fat Head" documentary is an excellent introduction to the subject of proper nutrition. It's also worth checking out the Doctors Eades' blogs and the books Wheat Belly and The Big Fat Surprise.

u/thatool · 2 pointsr/fakehistoryporn

I'll drop a few links to science that I think are quite compelling. To get a complete run-down I'd recommend just reading a book like Nina Teicholz's Big Fat Surprise. She really gets into the history of where the mainstream recommendations came from.

Please keep in mind that nutrition science is a mess. For every study I link that concludes fat is fine you can find some that conclude the opposite. Locking people in a cage and feeding them an exact diet until they die is really hard to do these days so 'hard proof' about nutrition is rare. But they did it a few times, as summarised here:

The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease: a meta-analysis of randomised controlled trials

One high profile example is the Minnesota Coronary Experiment. Ancel Keys, the guy who first blamed fat, was a leading contributor but the results were not what they expected and the data was buried. The data was recently dug up and published. Replacing saturated fat with unsaturated fat successfully lowered cholesterol but resulted in much higher rates of death. Critics say that's because it was probably confounded by transfats in the unsaturated group... but that would admit that advice to reduce saturated fat directly contributed to harm... and also that cholesterol is an unreliable risk marker.

Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)

People with a low cholesterol still get heart disease. Look at table 2 in the following paper, the group with the lowest representation was people with high HDL. Unfortunately the authors conclude that "I guess we just need to lower cholesterol even more".

Lipid levels in patients hospitalized with coronary artery disease

>In a large cohort of patients hospitalized with CAD, almost half have admission LDL levels <100 mg/dL. More than half the patients have admission HDL levels <40 mg/dL, whereas <10% have HDL ≥60 mg/dL

Evidence from epidemiology (observation studies of various populations, shows correlations) is quite mixed. Some studies show that cholesterol is even a positive thing.

Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years prospective data from the Norwegian HUNT 2 study.

>Our aim was to document the strength and validity of total cholesterol as a risk factor for mortality in a well-defined, general Norwegian population without known CVD at baseline... If our findings are generalizable, clinical and public health recommendations regarding the 'dangers' of cholesterol should be revised. This is especially true for women, for whom moderately elevated cholesterol (by current standards) may prove to be not only harmless but even beneficial.

Figure 1, figure 2 and Figure 3 from that paper are good to look at.

Ten-Year Survival in 75-Year-Old Men and Women: Predictive Ability of Total Cholesterol, HDL-C, and LDL-C

>Total cholesterol and low-density lipoprotein cholesterol (LDL-C) were not significantly related to prognosis in either sex. HDL-C was associated with dismal prognosis in men but not in women. Elderly men with HDL-C <40mg/dL deserve particular attention for cardiovascular prevention.

Cholesterol, lipoproteins, and coronary heart disease in women.

>LDL did not prove to be powerful in predicting cardiovascular disease in women.

Women have naturally higher HDL than men and high HDL basically always wipes out the risk of LDL in these epidemiological studies. Having a high HDL basically indicates that you're healthy in general and have a well-functioning lipid sysem. HDL particles generally do cleanup, but they also happen to indicate that your LDL particles are working better. LDL particles that are larger are better and cleaner, when LDL particles shrink they're much more likely to get damaged, oxidised and stickier.

When your LDL is measured in a blood test, they measure the total mass. It doesn't tell you how many particles there are or how big and healthy they are. 2 people with the same LDL might have wildly different particles counts and health status.

LDL Particle Number and Risk of Future Cardiovascular Disease in the Framingham Offspring Study - Implications for LDL Management.

Small Dense Low-Density Lipoprotein as Biomarker for Atherosclerotic Diseases.

And how do we increase our HDL and the healthfulness of our LDL particles? Eat a high-fat diet. It makes sense right? You're burning the cholesterol as energy, meaning you have a high turnover of particles and you're keeping them fresh. People with high LDL and low HDL (diabetics) are basically having an energy crisis between fat and sugar and letting their particles get damaged and stagnant, and that's when you really have risk.

There are many trials comparing low-carb to low-fat diets and low-carb always wins. This is mainly because people tend to spontaneously eat less because they're more satiated. They also demand less insulin from your liver so they're better at reversing the damage of diabetes. These diets consistently raise HDL and LDL particle size. Total cholesterol usually goes down because the subjects were fat and diabetic to start with, but they tend to ultimately have a higher cholesterol than other diets. That's because the particles are bigger and healthier, not because there's more of them.

Randomised Controlled Trials Comparing
Low-Carb Diets Of Less Than 130g Carbohydrate Per Day
To Low-Fat Diets Of Less Than 35% Fat Of Total Calories

Note that they're still eating up to 30% of carbs, i.e. you don't need to go full keto to see benefits.

The conclusion of all this is that Low-HDL-and-High-LDL is bad because it indicates you have diabetes and have a sick metabolism. It's not because LDL itself is bad. This means you could just ignore cholesterol numbers and directly test for diabetes. Markers of insulin resistance are powerfully stronger predictors of heart disease than anything to do with cholesterol.

Comparison of two surrogate estimates of insulin resistance to predict cardiovascular disease in apparently healthy individuals

Added sugars drive coronary heart disease via insulin resistance and hyperinsulinaemia: a new paradigm

I think I'll leave it at that. Sorry for the word bomb. Let me know if I can clear anything up!

u/netposer · 2 pointsr/keto

The article was written by Nina Teicholz. She's the author of [The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet] (

u/stevecanuck · 2 pointsr/diabetes

Nobody forces you to see a dietician.

Try the following for four full months:

Cut the carbs way back, possibly even going for a nutritional ketogenic diet - read r/keto and FAQ there and figure out your ideal dietary macro ratio

Use MyFitnessPal to track your macros (carbs, fats, proteins)

Test your blood glucose at morning when you wake up, and one hour after breakfast, lunch, and supper and see how your body responds.

If asked, just say you are cutting back on sugars. Some people have outdated and incorrect views on dietary issues and you don't need the drama.

Go to your MD at the end and have your blood work done: A1C, lipids, etc.

Then see what the results say.

If you want, read Nina Teischolz or Gary Taubes to see the history and influence behind the false dietary advice we have all been receiving

u/ReverseLazarus · 2 pointsr/keto

I loved this book.

And this one, as well.

I haven't read any books on IF, but the transformation my body went through was enough for me on that front. 😊

u/mrdumbphone · 2 pointsr/keto

Ignore mainstream nutrition. If you're interested some books are The Big Fat Surprise, The Art and Science of Low Carbohydrate Living, either of Taubes' books, or you can watch Youtube lectures by Phinney, Volek, Taubes etc. This page is also fairly good on fats.

Fats are extraordinarily complicated in structure, oil composition, metabolism, etc. The best bet is to eat older fats and not newer processed oils because we quite literally evolved eating animal fats exclusively, not shortening hydrogenated from the refined oil extracted from the unused excess seeds that fell out of cotton plants.

Omega 3:

  • Omega 3 and Omega 6 are both required to be ingested by the body as we have no metabolic way of creating them (whereas Omega 9 can be created from Saturated Fat).
  • They should be consumed in a one to one ratio, which is the ratio found in grass fed animal fats, eggs, milk, butter.
  • It is important to note that the need for these essential fatty acids is relatively small, so in the case that you're consuming 80% of your calories from fat you should primarily worry about the ratio of the fatty acids in your food (IE eat animal fats). You can overdo Omega 3 consumption if you consume an excess of fish oil supplements in addition to fortified foods etc.
  • The so-called "polyunsaturated oils" like soybean, cottonseed (commonly called "Vegetable"), rapeseed (commonly called "Canola) etc are very high in Omega 6 while being low in Omega 3. The result is that most people in the US consume vastly more Omega 6 than Omega 3, and studies have shown that many inflamation markers and chronic diseases are improved as that dietary ratio moves closer to 1:1.
  • Grain fed livestock is much higher in Omega 6 than Omega 3, just like the so-called polyunsaturated oils.
  • Lard is fairly high in Oleic Acid, the monounsatured fatty acid that Olive Oil gets all the praise for.
u/bmr14 · 2 pointsr/keto

Dr. Fung also has book out.

[The Obesity Code](The Obesity Code: Unlocking the Secrets of Weight Loss

u/twistedlimb · 2 pointsr/LifeProTips

i just read this book: Basically the doctor says increasing your baseline insulin is something that has happened to a lot of americans, and the best thing to get it back in check is periodic fasting for 24 hours.
(notwithstanding all the other stuff you talked about- that will take work of course. but getting the biological aspect fixed will help you work on the other stuff. i usually do a 24 hour fast twice per week. eat dinner, don't eat anything besides coffee until dinner the next day. best of luck.)

u/babagos · 2 pointsr/Hypothyroidism

So a few more book recommendations:

- Why you can't dose by TSH:

According to this page on calculating your dose by weight, a starting dose for you might be 137 mcg T4 + 12.5 mcg T3, which is a slight increase in both T4 and T3. You want to keep both T4 and T3 in range, but trying to keep TSH in range is difficult for some people. Adhering to that goal can be a tradeoff between health and illness for these patients. It's a decision you'll have to make yourself.

- Why weight watchers doesn't lead to long-term weight loss:

It's not too many calories or fat, it's insulin resistance from too many processed carbs. Likewise, if you overexercise and undereat, your thyroid function downregulates to keep you from starving. This is why it's so important not to restrict calories, but to eat to satiety with healthy foods. That's the next book.

- What to eat instead of counting calories:

This gives you a good outline of what you CAN eat, after eliminating so many processed foods. I can vouch for the fact that after adding more saturated fat to my diet and dumping all junk food, that I am no longer as hungry. This has led to unexpected weight loss. And yes, with the weight loss I am having to reduce my thyroid dose.

I hope you'll find the answers you're looking for in these books.

u/PintOfCointreau · 1 pointr/keto

Might be worth reading the 8 Week Cholesterol Cure.

Never knew about using it for piss tests ;) Good luck.

u/vincentninja68 · 1 pointr/ketoscience

SSRIs are tricky stuff and it is outside of our scope of practice make suggestions on what is appropriate for you in concern to your medications.

That said, a healthy diet does have data to suggest it can help with mental health issues and potentially reduce your need for medications and thus the sleep preventing side effect.

Coelicac Disease and Schizophrenia have been documented to have quicker dischargement rate when cereal was removed from the diet this suggests that wheat products have potential triggering effect on mental symptoms. Consider reading Wheat Belly or Grain Brain for more on this subject.

Keto can alleviates depression via reduction of inflammation

cite 1

cite 2

Inversely high sugar diets have higher increased risk with rates of depression and mood disorders A keto diet removes sugar from the diet.

credit to /u/dem0n0cracy for posting sources

Give it a try. Read the ketoscience guide for a simple introduction on how to start:

u/parl · 1 pointr/keto

According to The Complete Book of Food Counts, 1/2 cup of fresh blueberries have 10.2g carbs and I'm pretty sure you can take away 2.0g fiber. But 1/2 cup is lot. That might even be considered pigging out (in a keto sense). Maybe 1/4 cup for 4 net carbs would be OK, although now you have to find someone else to help you eat them before they spoil.

So: "Who will help me eat these blueberries?" asked the Little Red Hen.

u/pancreas_mama · 1 pointr/diabetes

Sorry about your hubby's dx. I agree with pp...don't throw out food in fridge. I use a food scale with a built in database of food. I weigh out most of the food my t1 kid eats. You can pick up a good scale online or at your a retail store ie target/bed bath beyond. I also will write on packaging what the carb factor is so if my kid wants more or less of a serving size I weigh out times the # of grams (weight) by the carb factor and find out the total carb count. Here is a link on carb factors I have a ton of books on t1...but my favs are Type 1 Diabetes: A Guide for Children, Adolescents, Young Adults--and Their Caregiver and Think Like a Pancreas: A Practical Guide to Managing Diabetes with Insulin

One more thing....YES being a grump when bs #s are coming back into range is common. Learning what the other symptoms are is important too.

If your insurance will cover...using a CGM has helped me see BS trends.

knowledge and being prepared is power when it comes to managing t1.

u/Xenocidegs · 1 pointr/diabetes

Life will get easier and routine will eventually become second nature. Also I would push your doctor to prescribe a continuous glucose monitor asap as they make managing T1 diabetes so much easier as it gives you your blood sugar and a graph of the trend every 5 minutes.

A couple books that are good resources:

u/silverjenn · 1 pointr/diabetes

Here's the book: Think Like a Pancreas: A Practical Guide to Managing Diabetes with Insulin--Completely Revised and Updated

I absolutely love my Dexcom. However I have insurance that pays for all durable medical equipment and I definitely wouldn't be able to afford the sensors otherwise. I do get 10-12 days out of one sensor though so it still may be worth you getting a price estimate from them!

I do have a child! Pregnancy with diabetes is far from trivial, but it is doable. You'd be amazed at the amount of motivation that appears out of nowhere once another life is involved! This is a good intro and reference to pregnancy with diabetes: Balancing Pregnancy with Pre-existing Diabetes: Healthy Mom, Healthy Baby . I also was hugely inspired by Kerry Sparling's blog, SixUntilMe. Look it up, she's amazing (and very real)!

u/todaysrandomuser · 1 pointr/diabetes

The challenge you'll have is figuring out correct basal patterns for different types of days (work, sick, etc). I highly recommend you get this book: This new edition has a chapter on basal patterns and how to adjust them.

u/mrmikelawson · 1 pointr/diabetes

As others have stated, when I started pumping, it took care of this. I could alter the rate of my background insulin to compensate for my morning numbers. But if a pump isn't possible right now or if you have a reason for not wanting to pump, I would suggest you do a basal test to make sure you're taking enough of your basal insulin (lantus or levemir probably) to keep you level minus the variables. Gary Scheiner's book THINK LIKE A PANCREAS does a good job of talk about this too...

u/torgo_of_manos · 1 pointr/diabetes

u/darkstar1974 · 1 pointr/surfing

Others have some put some great real world info here. I'd only add that these 2 books were quite helpful.

Think Like a Pancreas

Diabetic Athletes Handbook

u/k5j39 · 1 pointr/diabetes_t1

I have no info for you about rashes, but hopefully someone else will. Ketones are flushed out in urine, so have her drink lots of fluids. If any thing is raising blood sugar and not helping stop using it. High BG slows healing. Read Dr.Bernstiens book and [Think Like a Pancreas] (

u/flippityfloppity · 1 pointr/Hypothyroidism

When I first started tracking my heart rate, resting HR was around 75. (I'm mid 30s female, thin, but not really athletic. I just walk for exercise.)

Anyway, I started reading a book on diet called How Not to Die and it inspired me to eat better. I already didn't eat too badly, but I cut out meat and started eating way more veggies. My resting heart rate dropped down to 60 after a couple weeks of eating like this!! It blew my mind.

Another fun heart rate incident: my SO and I had to babysit a friend's kid for a month last year, and going back over my HR statistics, I noticed there was a sharp spike that whole month. I certainly didn't feel like I was more stressed, but my HR showed something else. I find it all very fascinating!

I'm 5 months pregnant now, so my heart rate is back up in the 70s, but a rise in HR is normal during pregnancy, so I'm not too worried about it. As far as I know, having a resting HR in the 60s is nothing to worry about.

u/AMY_bot · 1 pointr/alpinism
u/QubeZero · 1 pointr/streamentry

Oh, did you check the link in my comment? Well, here's two videos on his website: click here, and here's another one on kidney stones.

Sadly, the truth is disease rates has skyrocketed over the last few decades, and conventional treatment only makes us sicker. There are thousands of studies to support a plant-based diet to help prevent and reverse most diseases in the world.

I caution to have a lot of trust in our current system (here's a video discussing conventional thinking, so you might understand how our wrong view has created many problems. I advise to research more on diet instead of having too much faith in our current healthcare system. This may greatly benefit you.

There are many misinformed conceptions to clear up, and it's better to read authoritative sources of nutrition if you're interested in reading further.

There's some ugly truths, but trust me, it will do a world of good = )

Again, highly recommend the book

u/AshesToAether · 1 pointr/loseit

I know the frustration with things like MFP, as I've begrudgingly used it off and on for 3 years. I'm a big fan of having simpler rules to follow for diet. I'm just coming off a 9 month liquid diet run by a bariatrician (optifast), and this week is the start of my transition to real food again. I haven't had anything but tea and chocolate shakes all year. I loved the simplicity of the liquid diet, because you just had to follow the rules. You don't get decision fatigue, because there's no decisions left to make. Unfortunately I've been getting sick, and I really don't think going this long on the diet is healthy for me, no matter what the doc says. It required monthly tests for kidney and liver function, because your body can overload from being so extreme like that. You'd think losing 190 lbs would make you feel great, but I'm as sick as I've ever been. I definitely understand the appeal of a juice fast, but I think it's really easy to make healthy eating seem unsustainable that way. Since I had so much extra time without that whole cooking and eating thing, I spent a long time thinking about what I wanted to do for whenever I got to eat again. My biggest goal is to be healthy, but I do hate anything that's too fussy.

I found an app that I'm a big fan of that guides you through dietary choices for a plant based diet. I'm a huge fan of a website by Dr Michael Greger. He runs a non profit to keep that website updated daily with news about nutrition science, and he's a big supporter of the health benefits of whole foods, plant based diets. He's got a free app now called Dr. Greger's Daily Dozen ( android or iphone ). Instead of measuring and weighing and tracking calories, you stick to a sheet of approved foods and just check off boxes as you go. Each line of food gives you examples of what counts and how to measure the serving size. The core of it is whole foods only, plant based, and no added oils or sugars. By eating less calorie dense foods, it's easier to self-regulate your consumption and any mistakes or over eating aren't so bad.

The important thing to note about the app is that it isn't built as a weight loss tool, but rather a general health guideline. It's trying to get diversity and basic nutrition, but it isn't supposed to be where you stop eating. If you eat just the daily dozen, you'll likely get between 1300 and 1600 calories, which is generally too light. The food on the list is already pretty restricted, so you can add more servings of those foods without a problem. He's said in videos before that if you're having a problem losing weight, just make sure you don't have extra portions of nuts and seeds, and instead of whole grain breads or pastas, try moving to actual whole grains like brown rice or barley. He's got a book where all this daily dozen explanation originally comes from, but it's all over youtube too. I know he's writing a cookbook now (won't be out for a year and a half), but he did mention a nice website that will try to cater to plant-based food restrictions. It's called Lighter, and might be a good source of ideas if you do try to get into plant based food. I think the number of recipes that fit his guidelines are a little light right now, but a free account can score enough recipes and ideas to get you started. Also, there's /r/PlantBasedDiet/ which follows very similar guidelines.

So if your husband doesn't want to go on a formal, portion-restricted diet, maybe this would be a step in the right direction? It's certainly full of healthy foods, and it's more lax about portion sizes. He might not have to feel "restricted", which is something that the juice fast avoids by saying "all you can drink". If his weight is problematic, then it should be easy enough to get him there even if it's a little slower than actual CICO. If it's general health you are concerned about, then even the heaviest day's overeating would be healthier than cheeseburgers. Plus unlike a juice fast where it's all in, you could just slowly move over a meal at a time towards that style of food, and try out a bunch of recipes before fully committing.

u/jbrs_ · 1 pointr/funny

This is my take on it.


On the one hand, people shouldn't be made to feel ashamed of their bodies. It's thinking that society needs to incentivize good behavior through punishment that leads to this (this is not the only place this thinking shows up). There are obvious and well-researched problems with this approach.


On the other hand, being healthy is obviously better for the individual (and for the rest of society in terms of health care costs and the general productivity of the individual). There's no disputing that being overweight is bad for your health.


What can be disputed, however, is whether people can control their weight or if it is genetic destiny. I think people can absolutely control their weight, but that it is not as simple as the "energy input/output" model would suggest, and that touting this model does a great disservice to people who are working EXTREMELY hard to lose weight but are struggling to do so. The body is extremely complicated, and what you eat influences (among many other things) your metabolism and your hormones, which play important roles in whether or not you put on weight. Energy input/output is certainly a factor, and maybe the dominant factor, but some people have so many other imbalances that without making changes to address these other issues, it is impossible for them to restrict calories and exercise enough to produce changes in their body.


I think a whole-foods plant based diet is the way to go personally, and I'd look at Dr. Greger's How Not To Die. Another interesting book I have read on the subject but which does not advocate a plant based diet is Dr. Shanahan's Deep Nutrition: Why Your Genes Need Traditional Food.


Good luck in attaining improved health.

u/gamerdude69 · 1 pointr/Prostatitis

I've had prostatitits for 20 years, current age 36 (got it at 16).

For you, considering your age and that you're not interested in sex, I'd be inclined to give it my go ahead. On top of the inflammation, your prostate is going to also grow (it has already started to years ago, of course).

That said, before you get my endorsement:

-how long have you been suffering with this? Anything less than 3 years would be a no.

-have you explored all basic treatment options? That's includes: getting a culture done to test for bacteria (currently looking into microgendx testing for myself-- may be revolutionary in finding pathogens in prostate)

-have you done a long term stretching and relaxation program designed to combat pelvic pain syndrome, twice a day, for at least 6 weeks? You may have seen popular routines in this forum, including this routine:

-The new growing consensus of nutritionists is that a plant based, whole foods diet is the best diet for a variety of reasons, including reducing inflammation. Have you tried this for at least a month? Resource:

How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

-have you tried twice daily internal prostate massage? I do it twice daily, without which I wouldnt be able to function. Would simply have to pee top often, but its quite manageable with doing it.

-have you gotten an MRI done of your lower back including tailbone to check for nerve pathway issues

-have you seen an osteopath to check your spine and pelvic alignment for nerve blockage issues

-have you tried regular deep tissue massage in the pelvic area by a trained practitioner who's familiar with your condition

If you have tried all of the above, or have tried at least some of the above but refuse to try the rest, then I say go for it considering your age (it's just going to get worse when adding in the inevitable BPH) and lack of desire for sex.

If you do it and end up finding you still have pain, you'll know you didnt properly explore the above treatment options because that'll mean your prostate was fine, but you had surrounding nerve/tense muscle problems that caused your prostate to be inflamed.

Edit: I'll note that light incontinence will be the lucky end of the spectrum. You're not elderly but you're getting up there my friend, and with your age you may end up with medium to full on incontinence. I'd advise getting into very good shape with immaculate nutrition prior to the surgery to maximize your healing phase post surgery. It's all about how well it heals in the following months that will determine your quality of life afterwards.

u/oceanswell · 1 pointr/Calgary

Go plant based! And read the book How Not to Die - it's the most comprehensive book I've found on food as medicine and contains information on what to eat day to day to reverse and minimize risk of dying from the top fifteen killers in North America. If you're eating plant based, as long as you're eating a lot of whole plant foods (good carbs) you can eat a quite a lot of food without surpassing your daily caloric requirements, meaning you won't feel hungry or unsatisfied like you could with calorie restriction on a diet. Plant based isn't a diet - the science is pretty firm that diets don't work. Going plant based is changing the way you eat and look at food (as medicine and fuel), and can help to heal a lot of the damage to your heart, liver, other organs as well as is the best diet to lower your cholesterol, blood pressure and reduce your risk of dying from heart disease, diabetes, high blood pressure, liver disease, kidney disease etc. Pretty life changing, I'd highly highly recommend it.

There's a lot of suggestions for the app MyFitnessPal but I'd recommend cronometer, it's excellent for tracking your vitamin, mineral and protein intake and breaks down your macro nutrient data very clearly.

u/cugma · 1 pointr/vegan

You gotta have

If you really want a book, I think How Not To Die seems closest to what you're looking for. Disclaimer: I haven't read it, but I've heard good things.

I personally use Dr. Greger's Daily Dozen app plus cronometer. Dr. Greger wrote How Not To Die and his app comes with videos where he explains his research into different foods and some nutrients.

u/jeffkorhan · 1 pointr/AdvancedRunning

Specific to the gels, there is research that shows raisins have the same nutrient profile as most energy gels. This link has the research. There is a transcript of the video but you have to watch the video to see the graphs that show the two are identical. For me personally both work but I've read some things about the main ingredient in gels and why people have problems with them.

The Dr that compiled that research and put together the video wrote a hugely successful book entitled How Not To Die. Don't be put off by the dramatic title, his intention was simply to get people's attention.

Almost everything in the book is about reducing inflammation, which seems to be your problem. It has helped me with several issues. Having a science background myself, I appreciate the science that explains what's going on and why we should eat certain foods.

Good luck.

u/tooth-ache · 1 pointr/vegan

Not that I have to. Elimination of grains made sense back when I was researching paleo. I know a naturopathic doctor and she insists on gluten free diet virtually for everyone.

I will certainly read that literature.

Is this it?

u/goomba870 · 1 pointr/vegan

If you want to know the science behind it, it's in the book How Not to Die by Dr. Michael Greger, who appears often in the documentary. Specifically the chapter "How Not to Die from Diabetes".

The book is extremely well cited, with the back 1/4 or so of the book being a giant list of citations. There are hundreds per chapter. My understanding/recollection of the diabetes claims is that the presence of saturated fats in the blood, either from diet or leaking out from fat cells in the body, clog up the insulin receptors in the cells, effectively making them "insulin resistant", and in turn keeping blood sugar high.

There are many claims (with citations to studies) in the book about drastically lowered and reversed insulin resistance in a small number of weeks. The documentary sort of boldly makes this claim without much evidence, but as with any book/documentary combination, the film is the introduction and to get more info you'll want to read the book.

IMHO links to the studies referenced in this new documentary should be in the sidebar.

u/itamarl · 1 pointr/HealthyFood

This is a very good book on the topic:

It's hard to apply everything but it really opens your eyes on the health benefits of healthy eating.

u/RL_Mutt · 1 pointr/assholedesign

How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease


u/sirhcreffot · 1 pointr/Denmark

> Tillykke med at du på en hjemmeside for veganere har fundet dine argumenter. Men nu er det engang sådan, at hvis du vil argumenter på en saglig og ordentlig måde, så skal du kunne bevise dine påstande. Og det er ikke lykkes for dig endnu - du har blot liret en masse udokumenteret vrøvl af om kræft, puds, mælk er usundt etc. Det er dig, der vil sætte mælken i scene som kilde til alt ondt. Kan du i det mindste ikke gøre et forsøg på at være lidt mere præcis og dokumenteret i dine påstande?

Jeg er kommet med dokumentation som du angiveligt er overordnet enig i, du påpegede blot forskellige finesser som er irrelevante når vi snakker sundhed, for selvom dagligt indtag (>2 glas, som man allerede har indtaget hvis man blot drikker et enkelt glas mælk eller spiser det på morgenmaden og så også spiser ost i løbet af dagen) af komælk kun får risikoen for prostatakræft til at stige med 32%, så er det fandeme da 32% for meget når der ikke er noget livsnødvendigt i mælk man ikke allerede får eller kan få andre steder fra, og når op mod 100% af alle børn med kronisk forstoppelse kan kureres ved at droppe alle mælkeprodukter, burde man så ikke tænke "okay, der er så meget galt med det her mælk og der er faktisk ingen sundhedsmæssig årsager til at indtage det, så måske burde vi bare droppe det?."

Byrden må da være på dine skuldre nu til at påvise hvorfor vi skal drikke mælk. Kan du det, udover at påpege at man kan få calcium og proteiner og vitaminer fra mælk som man i forvejen ikke har brug for? Kan du påvise at man bliver sundere af at drikke mælk hvis man i forvejen spiser sundt? Eller at stort set alle mennesker er i proteinmangel og calciumunderskud hvis de ikke drikker mælk?

Og her er i øvrigt en rigtig god video på én time og tyve minutter, hvis du ikke er interesseret i at læse bogen How Not To Die. Jeg tror du ville ha' godt af det ene eller det andet.

> Ang dyrevelfærd så kommer du med det sædvanlige sentimentale veganer vrøvl: jeg foreslår at du en dag gør ligesom 250000 andre danskere gør hvert eneste år, nemlig tager ud og besøger de danske mælkeproducenter og ser, hvordan køerne i virkeligheden har det. Du vil nok se, at virkeligheden ikke svarer overens med de absurde skræmmendevideoer du har fundet på YouTube eller underlødige veganer-hjemmesider.

Jeg har været ude på danske gårde, og alle de ting jeg nævnte foregår på alle sammen. Hver og én, hvis den er en produktionsgård.

Er køerne i fangeskab? Tjek. Bliver de tvunget til at blive gravid årligt? Tjek. Får de taget deres mælk fra dem dagligt? Tjek. Bliver deres kalve taget fra dem? Tjek. Bliver størstedelen af mandlig malkekvæg solgt til kalvekødsindustri? Tjek. Bliver hun-kalve fjernet fra deres mor indenfor et par dage/uger og placeret i egne båse og så videre? Tjek. Får kalve mælkeerstatning i stedet for mælk indtil de er gamle nok til at slippe mælken helt? Tjek. Bliver hun-kalve opdrættet til at skulle tage over for deres mor når moren bliver dræbt i 4-6 års alderen, ca 20 år før den ville have været død hvis den havde levet et sundt liv? Tjek.

Hvad er det lige præcist du ikke mener foregår?

u/tf2manu994 · 1 pointr/vegan

It's from this book, I have it digitally on Google Play. It's very good and goes into a lot of detail on a lot of diseases and the foods that correspond to a lower chance of the disease or make the disease have less of an effect (spoiler: it's plant food well over 99% of the time).

All profits from the book go to charity, so I can't recommend it enough.

If you can't afford it, let me know, I'll try to fetch you some parts you might want. Most of the information is just condensed from his website where he condenses a lot of journal papers about nutrition. There's also a talk he did that you can watch that has some of the more interesting parts of the book, as well as an app that reminds you to eat the foods that are most common in reducing the chance and effects of many diseases (Daily Dozen, iOS, Android)

u/GnawsOnCarrots · 1 pointr/loseit

It's this one. The colorful cover is removable. It's just a plain black book.

u/kellymh · 1 pointr/KetoBabies

I'm so sorry! Being stiff is miserable! I have disc herniations in my back and neck, and that pain comes raging back with carbs. Scientific studies are great and all, but I'm also a big believer in just paying attention to how you feel! If you're up for it, a good book about how studies aren't the be all end all is the Big Fat Surprise by Nina Teicholz. Well, its actually about low carb, but you can see how unreliable most studies are due to the way they're conducted
The only hard part about restarting Keto when pregnant is doing it gradually....the cravings don't disappear as quickly if you don't do it cold turkey. But you can totally do it! Its worth it not to be so moody :) best of luck to you!

u/FlourChild · 1 pointr/funny
u/HeavyMessing · 1 pointr/Fitness
u/shadowyflight · 1 pointr/explainlikeimfive

If you want a better understanding of nutrition and why the advice always seem to be changing, check out the book The Big Fat Surprise It's really easy to read and is full of references to back up the info and for further reading.

u/freebit · 1 pointr/keto

You need to arm yourself with knowledge or you will never be able to adequately defend the position that keto is healthy. You should read this:

Read this because they are bound to throw weak-ass epidemiological studies at you:

You can also watch some YouTube videos. Whatever type of media trips your trigger is fine.

In any case, if anyone is able to talk you out of this then that is an indication you don't know enough science to back your position and stand your ground. In other words, learn some stuff and stop being a newb.

u/MoleMcHenry · 1 pointr/askgaybros

I'm going to use this comment, since it's at the top, to show you how you're not trying to actually understand. Calories in < calories out = weight loss isn't how that works since 100 calories of broccoli is not equal to 100 calories of a donut.

Books such as The Calorie Myth and Why We Get Fat and The Big fat Surprise very clearly and scientifically explain why eating an excess of calories (aka calories in/calories out) isn't what makes you fat. Through out this thread all you can say is eat less and stop putting food in your mouth. But that's not even it. That's your interpretation of fat people. Your interpretation is skewed.

u/Will_Power · 1 pointr/climateskeptics

I've seen this conversation going on for some time, but haven't read all of it. This is the second time, though, that I've seen you push the long debunked idea that eating meat leads to heart disease. There's simply no truth to it. Heart disease results from elevated blood sugar and insulin binding to it. Here's a pretty accessible article on it:

You are trying to perpetuate the same fraud that Ancel Keys pushed all those years ago that has been widely debunked. I recommend Good Calories, Bad Calories from Gary Taubes (or any of his YouTube lectures). I also recommend The Big Fat Surprise by Nina Teicholz.

u/mnemosyne-0002 · 1 pointr/KotakuInAction

Archives for the links in comments:

u/saturnsearth · 1 pointr/intermittentfasting

Read The Big Fat Surprise and learn.

It has a ton of documentation, and rips the cover off the lies we were told about fat. It speaks plainly of the lies in studies and the skewed reporting of studies (especially Ancel Keys, who only reported data on the countries that fit his predetermined "truth").

In essence, mostly at the insistence of Ancel Keys, the United States embarked on a human experiment. Fat use went down, carb (especially sugar) consumption rose. So did heart disease and other diseases.

u/tisMisterPolo · 1 pointr/Fitness

I went from not being able to get even close to touching the rim to dunking within about 6 months. I am the same height as you. What I did, was this program called Jump Attack along with practicing on shorter hoops every day and raising the height on these hoops as I progressed. This turned my athletic career (volleyball) around completely, and I must've gained at least 10 inches on my vertical within this time period. Your jumping form is very important also, and perfecting it might get your vertical up a few inches.

u/emergentketo · 1 pointr/keto

I would also look into the work of Dr Jason Fung, he recently published a new book. The book's title is off-putting, but definitely worth a read, as is his blog.

A ketogenic diet and intermittent fasting or fasting, is extremely powerful!

I personally follow keto and "alternate day fasting".

u/1913intel · 1 pointr/WeightLossNews

Here's a review from Amazon.Com:

> Keep Your Insulin Down and Learn Why "Being Fat Makes You Fat"
> December 26, 2017
> Format: Kindle EditionVerified Purchase
> I've known about low-carb diets since I was a kid in the 70s and my parents went on the low-carb "Atkins Diet," but I've avoided them because I love carbs (who doesn't?), but earnest to lose 40 pounds at the age of 56, I started to investigate the role of insulin in weight gain and Dr. Jason Fung's The Obesity Code proved to do an excellent job of driving home several important points between the role of carbs, insulin, and weight loss.
> For one, Fung gives us a narrative to show that doctors were making the claim that too many carbs led to obesity as early as the 19th Century, but these claims were eclipsed by the non-scientific Eat Low Fat, Watch Your Calories Diet, which Fung shows does not work. No amount of willpower can fulfill the expectations of a low-fat, low-calorie diet because carbohydrates high on the Glycemic Index stimulate insulin and high insulin results in two horrible things: fat storage and constant hunger.
> Fung makes it very clear that lowering one's insulin mostly by eliminating all processed sugar and carbs and eating in their place whole foods one can control one's appetite, which goes off the tracks when one eats breads, waffles, pancakes, pasta, etc. This research is also supported by Dr. Robert Lustig, author of Fat Chance.
> The book does not offer extensive prescriptions for daily amount of carbs or detailed menu plans, so I read some other books on achieving a state of ketosis for weight loss, and what I find is that the prescribed carbs per day tends to differ. For strict "orthodox" ketogenic, low-carb champions, such as Amy Ramos, author of The Complete Ketogenic Diet for Beginners, the amount is usually a mere 20-50 for the "first phase" followed by a maintenance level between 75-100 grams. However, some authors, such as Michael Matthews, author of Bigger, Leaner, and Stronger, say one can eat as many as 150 "good" carbs a day, or even more for some. By good carbs, I am referring to carbs from whole foods, not processed flour and sugar. Some authors, such as Amy Ramos, will say you can't eat quinoa, sweet potatoes, beans, or legumes of any kind, but other authors, such as Michael Matthews, are less dogmatic on this point.
> From reading The Obesity Code, I would suggest one experiment to find the right carb threshold and correct mix of ingredients since Dr. Fung, Dr. Lustig, and others seem to differ on this point.
> Additionally, I'd say one should experiment with the sweet potatoes, quinoa, beans, and legumes. If one isn't making weight loss goals with these ingredients, then take them off one by one.
> One point that Fung makes that is in contradiction with a lot of nutritional advice I've heard over the decades is that snacking is usually a bad thing because we are constantly stimulating our insulin. Fung observes that the low-carb craze of 2004 sank, not because low-carb diets don't work, but because the snack industry got involved and created all sorts of low-carb snacks, including chips, protein bars, and other snack foods, and this constant snacking kept people's insulin at a high level and brought in too many calories.
> Fung seriously examines the benefits of long durations between meals and encourages eating only 3 meals a day, and even fasting every now and then. However, he is not dogmatic. He points out that if one must snack, one must be careful to focus on whole foods and not processed "snack foods."
> By focusing on the role of insulin and showing that "being fat makes you fat" because a fat person is in a constant state of high insulin and high appetite state, Fung has made me very mindful of the carbs I put into my body. Highly recommended.
> Update:
> I've been following The Obesity Code, eliminating sugar, gluten, potatoes, and rice, for the last 6 months, and I have lost 50 pounds. My neuropathy burning pain in my left foot is 100% gone. I'm a believer in this book, and I will be adhering to it for life.

u/dlg · 1 pointr/lectures

Dr. Jason Fung gives an alternative explanation for the causes of obesity and ways to treat it.

He is also the author of the book which covers the same ideas, The Obesity Code

Here is the rest of the lecture series:

[The Aetiology of Obesity Part 2 of 6: The New Science of Diabesity]

[The Aetiology of Obesity Part 3 of 6: Trial by Diet]

[The Aetiology of Obesity Part 4 of 6: The Fast Solution]

[The Aetiology of Obesity Part 5 of 6: Diet and Disease]

[The Aetiology of Obesity Part 6 of 6: Dietary Villains - Fat Phobia]

u/Labeld85 · 1 pointr/ketogains

I am Canadian and can buy on, so I would guess if you are American you can get it on

u/beastmode10x · 1 pointr/intermittentfasting

Dr. Jason Fung on YouTube! He also has written a several books.

u/Bidonet · 1 pointr/videos

I suggest reading The Case Against Sugar by Gary Taubes and also The Obesity Code by Jason Fung.

u/CharlieDarwin2 · 1 pointr/nottheonion

For many people, they are who are overweight because they have high insulin levels. Lower insulin, the weight comes off.

The Obesity Code: Unlocking the Secrets of Weight Loss

u/bwerdschinski · 1 pointr/perth

Yep, love it! Intermittent fasting has changed my life for the better in a number of ways and I've lost 30kgs using it. Not for everyone, but there's many forms of intermittent fasting you can use based on your goals, existing condition, and current lifestyle.

Our introduction to the topic was the 5:2 diet Michael Mosely wrote about in "The Fast Diet" ( But the thing that made it all click for me was "The Obestiy Code" by Jason Fung ( as that went into more detail about obesity, insulin resistance, and how fasting can be used as a tool.

Following on from that Jason Fung has a great podcast with Jimmy Moore called Fasting Talk (, and together they wrote a book called "The Complete Guide to Fasting" ( which I've not got around to reading yet. It came out after I started fasting but I hope to get my hands on it soon.

As a ketogenic diet and intermittent fasting go hand in hand another one of Jimmy Moore's podcasts I've found helpful is Keto Talk (

Can't stop raving about IF, hope some of those links help :)

u/nitaZ28 · 1 pointr/keto
u/overpourgoodfortune · 1 pointr/intermittentfasting

I am 39 with two young daughters (2 + 4 years old). I understand the struggle of raising kids and how that translates to less activity + less sleep = no energy... so you need to get energy from somewhere, and food is the answer which then translates into weight gain. That said, if you are Type 1 Diabetic, that adds a really huge variable to that already difficult situation.

IF can be a solution for Type 2 diabetics to reverse their condition and get off their dependence of metformin, insulin, etc. If you are Type 1 diabetic however - your scenario is quite different. Hopefully someone with some experience can chime in to assist you there. Whatever you do, you'd need to work with your Doctor to delicately balance your new eating/fasting protocol with your insulin and any other medications.

I found the following references from Dr. Jason Fung really great. His take on Type 2 diabetes and obesity I find quite fascinating and has answered a lot for me when choosing to incorporate intermittent fasting into my life. He has a couple books - I've read the Obesity Code, but he also has a very similar book with a bit more emphasis on Type 2 Diabetes called the Diabetes Code. With your use of insulin - the latter might have a bit more meat to it for your situation, although keep in mind it is focused on Type 2 diabetes.

u/Rajili · 1 pointr/personalfinance

That sucks, but good for you for taking control!

Consider this book for some nutritional guidance:
The Obesity Code: Unlocking the Secrets of Weight Loss

Short story is greatly reduce sugar, grains, starches, eat more fat, stop snacking, and don't be afraid to skip a meal. More fat sounds counter intuitive, but there are tons of citations to scientific studies.

The book is worth the read. As others have said, you can't outrun a bad diet.

u/CommentArchiverBot · 1 pointr/RemovedByThe_Donald

I'm retired, so cook everything from scratch, plus I swear by 100% pure stevia powder (avoid the blends with toxic ingredients).

-clbrto, parent

This subreddit and bot are not in any way affiliated with the moderators of /r/The_Donald. Direct questions about removal to them.

u/pombaby · 1 pointr/nutrition

I’ve spent the last 5 years or so fighting that slippery slope from being naturally “skinny” to slowly gaining a few lbs every year. I’m also having a baby so I did a lot of looking into how to best pass on healthy habits to young children—French Kids Eat Everything (And Yours Can Too) by Pamela Drucker is amazing for this! It’s even very useful for changing adult eating habits too imo. I’ve learned to like foods like wasabi and blue cheese that I had previously hated and my mentality about meal structure and snacking has completely changed.

Also check out First Bite: How We Learn to Eat by Bee Wilson. I saw it recommended somewhere on this sub before and it’s amazing! First Bite summarizes a lot of what I’ve learned through trial and error. It’s unfortunate that most people don’t learn how to eat for health at a young age but it is completely reversible. My husband for example went from complete junk to quality proteins, fats, loads of fruit and veg with some whole grains and we eat processed foods, baked goods, or dine out only on occasion. His identical twin on the other hand eats much like a preschooler given free rein.

I also (when not pregnant) practise water fasting, to balance my weight once in a while, and for the health benefits like autophagy. (Check out Dr Jason Fung’s The Obesity Code )The biggest benefit however has been learning self control. I don’t snack in between meals and if I can’t find good food when traveling or etc I just wait until I can and eat more later on.

Anyway, the topic of learning or changing how we eat in a fundamental rather than forced way fascinates me. I’ve read other books but found these three to be very very helpful :)

u/video_descriptionbot · 1 pointr/intermittentfasting

Title | Intermittent Fasting for Weight Loss w/ Jason Fung, MD
Description | Dr. Jason Fung discusses how fasting changed your hormones, enhances fat loss and why it doesn't lead to muscle loss. ➢ Complete Guide to Fasting w/ Jimmy Moore ➢ The Obesity Code: ➢Sponsored by XYMOGEN: *Get the best Berberine HCl product avail: ➢ Read the Interview Transcript: -----------------------------------------Lets Connect------------------------...
Length | 1:09:23


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u/face-paint · 1 pointr/loseit

The My Fitness Pal app is awesome, but before I had that, I used one of these books. It was relatively cheap and worked really well for me -- it has nutrition for name brands as well as generics like "hamburger" and "hot fudge sundae" and "1 cup grapes" etc., etc. After a while of counting calories you start to know about how many are in certain things, and if at the end of the day you're off by twenty or so calories it isn't the end of the world. As someone else said, getting close is better than not counting at all. The best thing about calorie counting IMO is that you start to really look at the types of foods you're eating, which has made more of a difference for me than the actual numbers. Good luck!

u/RebaJ0 · 1 pointr/keto
u/bigheyzeus · 1 pointr/starterpacks

Jason Fung has spent a lot of time with fasting and low carb diets. Toronto-based physician treating many obesity related issues especially diabetes -

He's got good youtube videos as well.

It's never a "cure-all" easy answer and it almost always has to do with what you eat and how much, calories in/calories out but his work is very encouraging. We've become too focused on treating symptoms rather than fixing causes (because money, of course) so it's a step in the right direction. It's astonishing how many people don't understand nutrition and calorie intake and how the body adapts. We expend very little energy but still eat like we're working on a farm for 14 hours per day...

Apparently IF is a good way to avoid a lot of loose skin and whatnot when it comes to major weight loss and forcing your body to consume itself, so to speak, has also shown that it may also mean your body is turning on pre-cancerous cells and other free radicals because that's what's available. I think this sort of thing is still in the beginnings of being officially studied though.

You brought up a good point that sadly, my parents use to justify why they eat like pigs from 2pm-8pm... Sure they're doing IF and while you don't have to restrict what you eat, you do have to still keep portions sensible. My dad especially hasn't exactly gotten his body used to less calories, he just overeats in less time now :-(

u/amazon-converter-bot · 1 pointr/FreeEBOOKS

Here are all the local Amazon links I could find:

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u/repapap · 0 pointsr/AmItheAsshole

You are now cherry-picking little bits of the abstracts that support your claim, and straight up ignored the conclusion in the first paper.

I guess I can just straight up copy+paste that for you:

>A significant decrease in serum T3 concentrations and resting metabolic rate occurred as a result of a 6-week weight reduction programme in an obese child population.

The second paper straight up says that metabolic rate is causally impacted by caloric intake? Here's another quote from that paper:

>Since the metabolic rate at rest is the primary component of daily energy expenditure, its reduction with caloric restriction makes it difficult for obese individuals to lose weight and to maintain weight that is lost.

And from the third paper, which you conveniently ignored:

>Optimized body composition provides a competitive advantage in a variety of sports. Weight reduction is common among athletes aiming to improve their strength-to-mass ratio, locomotive efficiency, or aesthetic appearance. Energy restriction is accompanied by changes in circulating hormones, mitochondrial efficiency, and energy expenditure that serve to minimize the energy deficit, attenuate weight loss, and promote weight regain.

With that said, I'm not going to continue arguing with someone who's basically clamping their hands over the ears and cherry-picking facts because they don't want to accept anything different.

Here are two books by Dr. Jason Fung that can help your misunderstanding of obesity by exploring the relationship between hormonal imbalance (primarily insulin) and the accumulation of fat.

Obesity Code

Diabetes Code

u/bill_b4 · 0 pointsr/movies

It works. Works better with slow cooked oats. Granted, I would recommend spiking the bland flavor of oats with cinnamon, raisins and slivered almonds (which adds a good source of protein). Would avoid brown sugar, but if you need to sweeten it up, try some some local honey to taste. And the theory goes, if you can work oats into your diet for eight weeks (again, in combination with low-fat protein like non-fried, non-breaded fish, chicken, etc) you should observe significant, and healthy reduction in bad cholesterol levels, and avoid complications that sometimes go along with drastic reductions in cholesterol that can raise the risk of stroke or heart attack. Working this diet in conjunction with 30 minutes of exercise a day seems to work even better. The benefits of combining exercise with a healthy diet cannot be overstated. I would recommend getting the book The New 8-Week Cholesterol Cure by Robert E. Kowalski to help.

u/greenteamaster · 0 pointsr/todayilearned

Studies for you:

Related to Cardio Vascular Disease (results also show reverse in disease in some cases)

Prevent/manage Type 2 Diabetes (again also reverses disease in some cases)

Not what you asked for, but you can read this book "How Not To Die" if you're interested. It just goes into the science for the top 15 health-related causes of death in the US and what the science says for prevention/managing these diseases

(it's a book I picked up by random, which completely opened by eyes and made me read more and more into the research of it all)

u/Petty_Wapp · 0 pointsr/Velo
u/FandomMenace · 0 pointsr/funny

Main options? There's protein in every plant. You be hard pressed not to get your protein no matter what you eat, as long as you aren't starving. You have never met anyone with a protein deficiency, vegan or otherwise. In fact, vegans are often only deficient in 3 nutrients, while the average meat-eater is deficient in 7.

All oil causes cardiovascular disease and shouldn't be part of the diet, so please go ahead and get rid of palm oil. They only put it in junk food anyway. Good riddance.

There is nothing in meat that can't better be gotten from plants. Using animals as a middleman is like running your nutrition through a sewer and pumping it full of toxins and antibiotics before it gets to you. Of the leading causes of death in America, all but one can be prevented by switching to a plant based diet (accidents). So any way you slice it, eating meat is suicidal. Just some food for thought.


u/kellogs8763 · 0 pointsr/pics

If you're interested in cutting out meat check out How Not to Die

u/FlaquitaFajita · 0 pointsr/fatlogic

If following evidence-based nutrition gives vegans a bad rap then so be it. If you ever want to read some of the science behind it check out this book that cites thousands of studies.

From your post history I'm guessing you've never looked into the science. A simple example is your quote here:

>The only possible carcinogens that come from animal based food is SUPER processed foods, but that isn't just meat. And I think you mean that red meats and other high fat meats can increase your chances of heart disease lol not cancer

The World Health Organization classifies processed meats as "definitely causes cancer", while classifying other meats as "probably causes cancer". I'll go with the WHO, unless you think that's a vegan conspiracy too.

u/Gp626 · 0 pointsr/Fitness

>A Harvard epidemiologist named Ancel Keys fabricated some data linking heart disease to saturated fat intake. Taubes refers to this as the “Lipid Hypothesis”2 and was able to convince many scientists, the media, the public, non-governmental organizations (such as the AMA & AHA), and ultimately policy-makers at the highest levels of government to accept his flawed ideas.

This one is verifiably correct.

>Contrary to mainstream thinking saturated fats, especially those coming from animal sources are actually quite good for you.

Largely correct

>Most diseases of modern civilization including obesity and cancer can be attributed to carbohydrates.

Obesity ==> Sugar? Maybe. Refined carbohydrate? Maybe. All carbohydrates? No. Most diseases? No evidence. Cancer? No evidence

>Consuming excess calories does not make one fat, nor do burning excess calories make one thin.

That one is not true. But Taubes often overstates this position to get copy and make headlines. His nuanced position has, I think, has more validity.

His third book on the subject "The case against sugar" is much less "out there" and tougher to debunk. He shares the same sugar views as Robert Lustig who I do rate. 'Fat Chance' is a good book, and I am looking forward to "The Hacking of the American Mind - Sugar coated Happiness"

Another book that is epically well researched and has not been dubunked is The Big Fat Surprise

Here is the President of the World Heart Federation, and world-renowned cardiologist and epidemiologist discussing recent data and mentioning the book (worth watching the full 20mins)

u/Darla-Kay · 0 pointsr/fasting

Hi I'm new here so apologies if I chime in out of turn. My colleague who introduced me to intermittent fasting also shared some info about our gut biome at the same time. It is essentially how to take care of our digestive system by eating biome friendly foods.

So for me (not suggesting this is for everyone) I have a hard time digesting foods with a lot of animal fat. On the other hand I'm great with most nuts and nut-based butters, avocados, plant-based oils (within reason), fresh green veggies, etc.

I thought I was going to have a very difficult time with I.F. but turns out when I also paid attention to the prebiotics and prebiotics in what I ate, it totally meshed and I got down to the 8 hour window without too much pain.

Here are links to what they sent me...hope it helps.

u/Bunnies_On_Clouds · -1 pointsr/Paleo

This website has a wealth of information on human health. It is run by Dr. Michael Greger, author to the bestselling book How Not to Die. He also has an amazing talk uploaded on YouTube talking about chronic illness. Here is the link.

Also Dr Caldwell Esselstyne done a brilliant short lecture on heart disease for TedTalks

Please don't listen to the people telling you meat and eggs are healthy. You are at a very dangerous level of cholesterol. Your at a very high risk of having a heart attack from the symptoms that you have described. And the so called paleo diet is the cause of this. Please do some research and go plantbased. You can reverse the damage you have done if you overhaul your diet. It will change your life I promise.

If you want anymore links or have any questions please just ask. I really wish you all the best man and hope you do what is right for your health. Good luck.

u/howaboutthattoast · -1 pointsr/gifs

Thank you for this explanation. I used to pay attention to calorie count, but now I realize it's not about calories but the quality of food you put in your body.

Food is your first and most reliable medicine. Eating a healthy plant-based diet, even if you eat 3000 calories a day, will result in a healthy body.

This wasn't obvious to me until I started doing my own research. One helpful step in the right direction is What the Health. Another one is How Not To Die. I recommend both.

I'm relaying this information because not only do I care about your health, but I now see that a healthy population is the only way to save our planet. Factory farming and omniscient pesticide use in conventionally grown GMO foods is not just hurting our health, but the planets, even more than fossil fuels.

u/imitebatwork · -1 pointsr/Fitness

So i got this food journal off amazon and I really like it. It's small, discrete, and has a great layout. The only issue is it only has a spot to track calories, not proteins, carbs, etc. I reallyyyyy don't want to use My Fitness Pal, that was the whole reason I bought this book in the first place. Does anyone track with pen and paper and know of a better alternative outside of just buying a plain old notebook... though I suppose that's not the worst idea.

u/SillySillyGirl · -1 pointsr/asktransgender

There are many doctors who believe in the health benefits of long fasting. There is a subreddit /r/fasting that has a lot of peeps and if you google water fasting there is a ton of positive info. I've fasted 10 days before and it was a great experience and at some point I'd like to repeat it. It was at a time that looking back I did not have the spare fat to lose but the dysphoria at the time told me otherwise. But it did not hurt me or my progress and I felt better at the end. No problems with HRT or anything and it got rid of the last remaining "boy" fat on me.

Guide to Fasting is a good resource.

Jason Fung Blog

The Obesity code book by Jason Fung has a lot of good info.

Complete Guide to Fasting is also good.

u/throw_my_username · -1 pointsr/BigBrother

> Dude it's just calories in and calories out

Take a look at The Obesity Code. What you just said could not be less accurate.

u/ThunderNecklace · -1 pointsr/intermittentfasting

Your acerbic tone guarantees I'm not willing to put in the effort to copy/paste information from the index for you. I completed reading the book this morning and confirmed a nice index for personal review is included at the end.

If you're interested in learning a bit more about nutrition, particularly in regards to weight, obesity, and weight loss, then I would recommend the book I just read. It's called The Obesity Code.

If you have the energy to be a smartass on the internet, then maybe try actually being smart first.

u/jmmccann · -2 pointsr/diabetes

Type 2 Diabetes doesn't have to be your boyfriend's new reality. Order a copy of The Obesity Code by Dr. Jason Fung. I was diagnosed with type 2 diabetes a year ago and within 4 months, I had completely reversed it. I am one of his patients and thank my lucky stars every day that I learned about him. Here's a link to the book.

u/Blunt_Force_Meep · -2 pointsr/insanepeoplefacebook

Sugar is processed into blood sugar --> insulin is released to bring blood sugar down.

Too much sugar causes bigger and bigger doses of insulin to be released to try and bring it down. But the cells start going "tone-deaf" (insulin-resistant) because there's so much, and the pancreas will try and keep up until it can't anymore.

"It occurs when insulin is produced normally in the pancreas, but the body is still unable move glucose into the cells for fuel. At first, the pancreas will create more insulin to overcome the body’s resistance. Eventually the cells “wear out.” At that point the body slows insulin production, leaving too much glucose in the blood. This is known as prediabetes. A person with prediabetes has a blood sugar level higher than normal but not high enough for a diagnosis of diabetes. Unless tested, the person may not be aware, as there are no clear symptoms. Type 2 diabetes occurs as insulin production continues to decrease and resistance increases."

The more you raise your insulin by volume (large amounts at one time) or time (snacking all the time) the more at risk you are to insulin resistance and eventually diabetes.

And although the most obvious culprits include soda and candy, any carbohydrate will break down into sugar. Pasta, potatoes, bread, fruits, cereals, corn, flour, crackers and chips, tortillas, oats, etc...

Also, fun fact, although we do need blood sugar, you actually never ever have to consume sugar. The body makes it's own by breaking down protein in the liver, known as gluconeogenesis. There is no such thing as an essential carbohydrate. The American Journal of Clinical Nutrition

Why all the carb hype everywhere? Heart healthy grains, breakfast carb hype, etc...? It started in 1977 with the first invention of the food pyramid which was dramatically lobbied by the department of Agriculture to include mostly grains and vegetables. Foods that were easy to mass produce and make products out of. Since then, America has experienced an explosion of obesity, diabetes, and similar related disorders. Food pyramid
Big Agriculture and the Government

There's been a couple of books written about it, right now I can only remember one: "The Big Fat Lie", by Nina Teicholz

There's more but I need to get back to work. :P

Edit: Link formatting

u/hugmeimlonely · -3 pointsr/nutrition

Check out How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease and download the completely free Dr. Greger's Daily Dozen app which tells you what foods you should be consuming everyday to maximize health and reduce risk of disease.

u/Cotton_Salt · -4 pointsr/Fitness
u/JustAFacelesRedditor · -42 pointsr/fatlogic

guys, i just found out some really depressing news, according to a 1990-2010 double blind study with identical twins, which were separated at birth to live with different families, the children ended up similar weights, regardless of how heavy their adoptive parents are. while the exact weight is definitely affected by the environment they were raised in, the fatter of the two siblings were raised in the fatter homes, these studies more or less indicate that there is a genetic component, and my own personal research has shown that calories and exercise have less to do with weight loss than the actual things you put in your body. this being sugars and simple carbs.

diabetes has two types, one where the body cannot absorb it, type two, and one where the body does not produce enough. type one. the main symptom of type one diabetes is extreme weight loss. and several studies have shown that medication that reduces insulin levels in the blood cause weight loss. this is because insulin is a hormone that acts like a key, it unlocks your cells to absorb the readily available sugar you just consumed. but your body isn't stupid, when your insulin is up, it obviously doesn't want to be burning up the reserves. think of a coal plant, you have to decide how much coal to use, you have a reserve and a daily intake, you would want to keep a steady reserve, just in case. when a delivery comes in, you stop using the reserves, if you didn't and the intake of new coal stopped coming then you wouldn't have extra on hand, the city loses power and your fired. this is also why calorie counting is ineffective for most people, our bodies recognize that we are getting less and less energy, so it finds ways to cut energy expenditure, such as lowering body temp, blood pressure, etc... all common side affects of calorie based diets.

this makes sense when you stop assuming that our bodies are stupidly burning our reserves at the same rate as before you started the diet, think about the coal plant, if you just used the same amount of coal every day, even when the daily intake of coal is two thirds, half or even a third of normal, you're going to run out, the city loses power, you get fired. soooo... the solution is as obvious to you as it is to your body, use less coal. alternatively, one could eat a normal amount of calories, but if you avoid sugars, like fruit, candy, pastries, etc,,, and simple carbs, breads, pastas, etc... you would see some decent weight loss after about three days, once the insulin is out of your body, and some very nice weight loss after two or three weeks, i personally went on a ketosis diet called ideal protein, i then proceeded to lose 100 lbs since late september of 2018. less than six months, because it focuses on the hormonal aspect of weight loss.

my only problem with this is that HAES were kind of right, it's partly genetic and mostly hormonal, they just came to the wrong conclusion. but still, admitting fat activists to be right is fucking difficult.

for more information i found this book on amazon that explains in more depth what i'm talking about here