Best low fat cooking books according to redditors
We found 357 Reddit comments discussing the best low fat cooking books. We ranked the 56 resulting products by number of redditors who mentioned them. Here are the top 20.
We found 357 Reddit comments discussing the best low fat cooking books. We ranked the 56 resulting products by number of redditors who mentioned them. Here are the top 20.
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.
I am a soldier who has to work to keep slim. As a result, I've educated myself some about nutrition, and there are a few things that I've found work.
First off, at 600+ lbs, you should consider seeing a doctor to see whether a hormonal imbalance of some sort is driving your weight gain. A thyroid disorder is entirely capable of driving that sort of gain. You should also consider seeing a physician that specializes in this sort of weight issue, because weight loss at those weights can come with special medical requirements.
You also need to psychologically steel yourself--not for the hunger, or for the work, but rather for how long becoming slim is actually going to take. I am currently helping one of my soldiers lose weight, and it's a constant battle to make this person understand the weight will not all come off in one month. You said you lost weight, but then would gain it all back. As one who has been there, I can tell you it's a result of losing sight of your milestones and goals, and falling back on the habits that got you where you are in the first place.
You also need to arm yourself with knowledge: LEARN HOW YOUR BODY WORKS! If I could recommend a single book that would really get you on the way, it'd be You On A Diet by Doctors Roizen and Oz. A close second would be Why We Get Fat and What We Can Do About It by Gary Taubes. These two books will give you great insight into how your body works, down to details like what foods will sate your hunger pangs and which will cause your body to accumulate fat. One of the most insightful things I learned from these books is that it is possible for your body to be starving, even as you get fat. Please read these two books. Hell, I'll even purchase them and send them to you if you promise me you'll read them.
One key piece of knowledge is calories in, calories out. While there is a lot of nuance to this, at the end of the day I've found that counting calories gives me predictable results. READ THIS, IT'S IMPORTANT:
YOU NEED ABOUT 2,000 CALORIES PER DAY TO LIVE
ONE POUND OF FAT CONTAINS 3,500 CALORIES
IF YOU RESTRICT YOUR DIET TO 1,500 CALORIES PER DAY (NO CHEATING), I PROMISE YOU WILL LOSE FOUR POUNDS PER MONTH
4-8 lbs per month is considered a good rate of loss. Keep in mind, that means that it'll take you a long time to drop. Generally, dietitians recommend not pushing it more than that because it saps your willpower over the long haul to wring your body any more than that. It is entirely possible you may lose more weight on a slight calorie restriction because, pending the diagnosis of a disorder, your body WANTS to lose that weight.
Just remember, though, losing 8 lbs per month is 96 lbs per year. Even making good progress will take a while.
Other things: consider becoming a vegetarian--it is a lot harder to overconsume. Also, get a multivitamin in every day.
It helps to have a support network to keep you motivated. Set those small, achievable milestones, such as "this month I will lose four pounds," and let people know when you meet those goals, and make sure it is positive people that will allow you to celebrate and celebrate it with you.
It will take time, but it is entirely possible to get there. I truly hope that the motivation to see your nephew and niece grow up will give you the strength to put what I've talked about into action. It will take time...years, even, but as long as you can keep the small achievements in mind and within reach, all will be okay.
Godspeed.
You say that like fat is a bad thing.
Go read this NYT magazine article and try to claim that fat = bad... or better yet, read Good Calories, Bad Calories.
It so happens that the fat in Doritos is primarily vegetable oil, which is NOT good for you because it has a high concentration of omega-6 fatty acids. The levels of omega-6 found in industrially produced vegetable oil are far higher than what humans could have possibly consumed throughout 99% of our evolutionary history. We are exquisitely maladapted to high omega-6 intakes (especially when combined with chronic omega-3 deficiency).
I didn't check all of the Doritos varieties, but if any of them have "partially hydrogenated" vegetable oils, that's even worse... trans fats!
But, fat by itself is not a bad thing. There are dozens of different types of fat. If you read the NYT article linked above, you'll find that the very types of fat that most people fear (saturated fat) may actually be the healthiest for us.
Welcome!
I like to recommend that any one of the books below is great transitioning tool, they are written by doctors(some were in What The Health), so you won't have to worry about missing anything(and it'll avoid any bro-science or psuedo-science which you might stumble onto online), complete with recipes :-)
You don't have to eat as cleanly as they do in the books here, feel free to pig out! But the more you eat like this the healthier you will be :-)
>He's only 52, and I haven't gotten married or had kids, so I want him to be a grandpa one day.
It's never too late. People on Dr. Cadwell Esselstyn's heart-disease reversal study had a 1 year life expectancy, they're still alive 20 years a later :-)
There is a significant paleo-diet anti starch kick. This is a great book that bitch-slaps that out of the water:
http://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277/ref=sr_1_1?s=books&ie=UTF8&qid=1397935356&sr=1-1&keywords=the+starch+solution+by+john+mcdougall
and this TED talk by McDougall is a quick 20 min look at this:
http://www.youtube.com/watch?v=d5wfMNNr3ak
Dude if you want to make real money, write books that simply tell people that eating gluten is something they shouldn't eat. Even if they don't have any conditions preventing them from doing so.
It is clear, you should do both, help animals and become healthy and fit at the same time, without even lifting a finger. For some, the fact that you're helping animals may not be enough to "stay on course", you need that extra bit of motivation. Shedding all the fat and gaining energy, becoming sexy as AF is a great motivation.
I strongly urge you to order the Starch Solution. Read it and let it change your life. The fact that there's no "counter-evidence" on the starch solution which is common in popular "weight loss" diets such as paleo, lchf, atkins etc. speak louder than words.
The key difference is, you're not guided into "this is good, this is bad" but you get reasoning and evidence so you can make your own judgement calls with ease. I have yet to meet/talk to or actually even heard of anyone who didn't have their life change permanently from this book. I doubt you'd be the first.
FYI: I hate reading books in general, so I started by forcing myself to read just 5-10 minutes a week which I only had to do once. Afterwards, I read it daily and was looking forward to it, similar to watching a daily tv series.. Odd.
You can buy the book here:
https://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277
You can find free info from McDougall on youtube and here: https://www.drmcdougall.com/
So, you're here to defend the law of conservation of mass. Thanks.
How about the effect of eating carbs vs. eating fat on insulin levels and therefore adiposity?
Check out Taubes' Why we get fat or Good Calories, Bad Calories for details.
So I have this book that explains the best way to go about Keto for various preexisting conditions and depression is one of them.
IIRC, they say that Keto helps with depression because it’s gluten free. They mention that in eastern medicine, a similar diet is usually the first thing prescribed for depression and they see a lot of success that way.
My sister and I both live with medication resistant dysthymia, and both go through periods where it escalates into full blown depression. I had the same effects you’re describing on Keto, so I recommended she try it to help her depression as well. She is super skinny and not looking to lose any weight, and also pescatarian so she was struggling to come up with a meal plan that wouldn’t break the bank (can’t afford to eat salmon every day). Anyway, after reading that book she decided to try a gluten free diet first—and it works! She feels great. Even planned and went on an international trip this month which she never would’ve had the mindset to do before.
So through this very unscientific experiment I’m pretty sure it’s the gluten you’re not eating that’s giving you relief from the depression. Pretty cool if you ask me!
This is the book if anyone would like to read it.
r/PlantBasedDiet - Great sub with good active members always willing to help!
The Starch Solution - I have read this and follow this. Losing weight constantly.
The Forks over Knives Plan - I have not tried this but the documentary they made is what changed my way of eating (hopefully for life)
Edit: I don't count calories, I eat what is allowed in the diet until I am full (ad libitum). I follow visual guidelines of how much food should be of each group. I try not to cheat except for special occasions. My lipid and Hb1AC numbers have come down to where I have never seen them before since I have started tracking them and lost 24 lbs in 3-4 months or so.
You want a weight loss and health-promoting diet which also is disease-preventing.
Good luck!
Wikipedia has a page about obesity in the United States. In it, there is this awesome animated gif that shows how the obesity rate has increased since as recently as 1985.
I know recommending a 600 page book is probably a stretch, but I found Good Calories Bad Calories very interesting.
Good Calories, Bad Calories by Gary Taubes also goes into great detail about this subject. Very interesting/informative read.
Dietary fat is essential for hormone regulation, blood clotting, sheathing the neurons in your brain, and appetite satiation. Certain fats also have anti-viral, anti-fungal, and anti-bacterial components, and they'll help with your skin complexion. There's no health benefit to restricting fat, and a lot of downsides.
You also have to get your calories from somewhere, and protein is only 4 calories per gram. There is no advisable way to get the calories you need from just protein.
I suggest you and your family read Good Calories, Bad Calories, for starters. There are many others featured on the keto calculator page that's in the sidebar to your right.
>why do so many doctors stand behind these drugs, the money?
That's one big reason among several, yes. Maybe not money directly, but there are always the nice little gifts, the friendly sales rep with his helpful "research" to save them time chasing down and analysing debate between researchers, and the corporate-sponsored medical conferences in exotic countries etc (I personally know a doctor who loves going on these every year). There's also the little item that if your research funding comes from corporations and "non-profit" organisations with funding links to the corporate world, you are less likely to want to bite the hand that feeds you.
Re the logic, isn't it pretty obvious? You have a drug that is supposed to promote heart health which actually puts it at risk. I feel sorry for the trusting people who suffered or perhaps even died before it was realised that statin-induced Co-enzyme Q10 deficiency causes serious harm. And the problems of statins aren't just related to CoQ10. Statins suppress one of the precursors of CoQ10 and cholesterol, HMG-CoA reductase. That enzyme is a precursor about half a dozen steps prior to cholesterol - which means that about five other substances besides cholesterol are suppressed when a statin drug is present. Cholesterol of course is used to make other things, like the sex hormones estrogen, progesterone, and testosterone. Like bile, which helps with the absorbtion of fat and the fat soluble vitamins A, D, E and K. Like the "stress hormone" cortisol. Cholesterol is also a precursor for the body's synthesis of Vitamin D (so lowering it not only retards absorbtion of Vitamin D through food, but also retards your skin generating Vitamin D when sunshine hits it). Vitamin D is needed for proper bone mineralisation, and is also believed to have an anti-cancer effect. As well as the liver, the brain manufactures cholesterol but Lipitor can cross the blood-brain barrier and stop production there too. As cholesterol comprises a significant portion of the brain and is necessary for proper mental function, it is no wonder that slowness, forgetfulness, and even transient global amnesia are known symptoms of statin use.
I am related to someone who is taking Lipitor right now. He is taking co-enzyme Q10 and still suffering muscular aches and pains, and cannot raise his arms above shoulder-level any more, the pain is so great if he tries. He also suffers from an overwhelming tiredness shortly after taking his fix, and becomes a little slow at following the thread of conversations. His faith in his personal doctor is absolute, and no matter how many books written by DOCTORS I place in front of him to read, his faith in Lipitor and his Medical Priest sustain him like some sort of cult, even though I see it wearing him down before my despairing eyes. Interestingly, the white-coated Priest has been presented with Dr Graveline's first book on Lipitor, and did not choose to contend with it at all. His response to his patient was that "the choice to stop or continue taking it is yours".
When you learn from members of the international medical community that high cholesterol has not been proven as the cause of heart disease and how the stated reason for using statins is flawed by politics, profit and junk science, and there is no medically useful reason to take these dangerous statin drugs at all, you tend to want to boil over in fury.
Some books for you to check out:
The Great Cholesterol Con, by Malcolm Kendrick MD (2007)
The Cholesterol Myths, by Uffe Ravnskov MD PhD (2000, 2002)
The Great Cholesterol Con, by Anthony Colpo (2006) - forward by Ravnskov & contains nearly 1500 citations to medical journals and research trial reports.
Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol, by Mary Enig PhD (2000) - a bit dry for the lay reader, plunges into lipid chemistry, but highly informative. Enig was among researchers who became concerned about trans fats way back in the 1970s.
The Heart Revolution: The Extraordinary Discovery That Finally Laid the Cholesterol Myth to Rest, by Kilmer Mccully MD & Martha Mccully (2000)
Lipitor: Thief of Memory, by Duane Graveline MD (2006)
Statin Drugs Side Effects and the Misguided War on Cholesterol, by Duane Graveline MD (2008)
Those books have plenty of academic and scientific citations for you to seek further.
It sounds more like you should get a basic understanding of current nutrition science, and what keto is in general.
Recommended reading:
Compilation of science studies mostly related to keto:
No, because the government can make mistakes, sometimes really big ones.
For years, the government has been saying that we should minimize our consumption of fat. This recommendation was erroneous, as we've been finding out for the last fifteen years.
Read Gary Taubes' original NYT Magazine article from 2002 on the shoddy evidence that fat is bad for us. Then read his book "Good Calories, Bad Calories" for a detailed blow-by-blow of how terrible science made it into the government's dietary recommendations. Or watch the documentary "Fat Head" on YouTube for a humorous, yet serious, take.
They tell the same story. In the 1970s, the federal government (namely, George McGovern) decided that it had to do something about the problem of heart disease. They decided to accept the results of some very sketchy research linking fats to heart attacks, because, in the words of McGovern, "Senators don't have the luxury that the research scientist does of waiting until every last shred of evidence is in," despite the fact that there was a robust debate within nutrition science what the true cause was. After these recommendations were released, the NIH actively prevented research contrary to the lipid hypothesis from taking place. Meanwhile, the corn and wheat industries were quite happy to step in and offer "low-fat" alternatives, while lobbying to keep carbs on that broad lower tier of the food pyramid.
But, as Taubes shows, there's really very little evidence that fat is bad for you. In fact, it turns out that fat and cholesterol are really important for all kinds of bodily functions, particularly brain function. And the high-carb diets that low-fat advocates put people on turn out to lead to diabetes, metabolic syndrome, and maybe even Alzheimer's.
Now, I do think the case is much stronger against sugar. But looking at the government's track record over the last forty years, I don't trust the government to get it right. So, no. Let the science play itself out. Be skeptical of all the dogmatic claims you hear. And maybe in fifty years, revisit the issue.
Dr. Joel Fuhrman's Eat to Live and Dr. John McDougall's The Starch Solution. Both books explain how a whole-food, plant-based diet is the diet for obtaining optimum health.
Dr. Fuhrman has a wonderful "TED talk" on YouTube in which he presents six case studies of individuals who completely turned their health around by adopting his recommended way of eating. Here is the video. It is so joyful, so uplifting--I highly recommend it. (I especially like the last five minutes which features the healthy family he raised on this nutrition plan.)
Here is a post on Dr. McDougall's Web site from an individual who lost 106 pounds in one year by following Dr. McDougall's diet. This post is especially valuable because of the chart the person includes showing how a number of biomarkers like his lipid panel improved over the course of the year. He also includes stunning before-and-after photographs. Even more valuable is the fact that this individual kept an online journal here in which he logged everything he ate during this remarkable year-long transformation. It is really a revelation to see the stunning health improvements which can be achieved by eating such simple, satisfying foods.
Good luck. I hope you find a solution which works for you.
First of all, thank you and congradulations for supporting your daughter on her vegan journey! I wish more parents were supportive.
Check this out first: The Plant-Based diet food guide
Beans and greens should be the cornerstones of a healthy vegan diet. You want to cook lots and lots of legumes (beans, lentils, peas). They're the best vegan source of protein, as well as an excellent source of folate, calcium, and iron. Super important! Also, greens. That's where vegans are going to get most of their calcium (unless they drink a lot of fortified plant milk). You also want to make sure she's getting a tablespoon of either chia or ground flaxseed every day, for adequate intake of Omega-3. I put mine in a green breakfast smoothie to start the day with a kick!
I recommend you watch the documentary "Forks Over Knives." It will change the way you think about food. It's on Netflix. They have a companion cookbook that's pretty decent. I also like both of the China Study cookbooks, and the Health Promoting Cookbook. As you can see, I have a bias for the whole-food plant-based version of veganism. I'm going to assume that as a mother, you want the healthiest diet for your kids. She'll find plenty of delicious vegan junk food when she's out with her friends, so cooking whole foods at home is a great way to set a solid foundation for life. Good for the rest of your family, too!
Some great vegan dishes: beans & rice; bean burritos; chickpea curry (watch the coconut milk, it's high in fat and that's actually a much bigger risk factor for diabetes than carbs); lentil stew (which is awesome when you're short on time, because lentils don't require soaking; of course you can also use canned beans when you're in a hurry); tofu and veggie stir fry. You can also take almost any recipe and veganise it by swapping out the meat for tempeh or tofu, and using extra marinade or sauce. For snacks, raw veggies with hummus, nuts and seeds, raisins, and green smoothies are all really healthy and delicious. I start every day with a breakfast smoothie of kale, mixed fruit and berries, and flaxseed. I use a high powered blender (Vitamix or Blendtec) to break down the tough fibres and cells walls. That helps nutrient absorption as the food is already masticated.
While they're tasty and popular, I try and stay away from the fake meats and cheeses. They're vegan junk food. They might provide some protein, but you're far better getting that from whole plants like beans, chickpeas, and lentils.
As for the pasta-diabetes link, don't worry! A low-fat plant-based diet has been shown to halt and even reverse diabetes in even the most advanced cases. Check out the book "Starch Solution" by Dr. John McDougall. He's actually reversed diabetes in his patients by feeding them a low-fat vegan diet based on rice, pasta, and potatoes. He's got tons of videos on YouTube. My mom has been plant based for only a month, and her fasting blood sugar has already come down from 12 to 8 in just that short of time. But that being said, pasta made from refined white flour is complete garbage, it's basically table sugar with a multivitamin ground in. Yech.
As a fellow vegetarian, I personally don't feel that Keto would be the right diet for me. It would require me to eat foods I hate (meat / seafood) and give up foods I love (pasta / bread). The key to weightloss is finding what works for you personally.
I have had a lot of success following Dr. Ornish's diet as outlined in his book Eat More, Weigh Less. Dr. Ornish is a cardiologist who created this diet for heart patients to help combat the effects of heart disease. It is based on a vegetarian diet, and I would describe it as bountiful - I never feel limited in what I can eat, and I never feel like I'm going hungry.
The basics of it is to cut out fat (which I know is the antithesis of Keto), limit sugars, and eat complex carbs. It's totally OK to eat a healthy serving of whole wheat pasta or bread on this diet - which makes it really good for me and my tastes. His book is great, because it has tons of recipes to choose from.
I've combined this diet with a calorie restriction - to help me get my portion sizes under control. As a female, you definitely don't want to go below 1200 calories a day - go below 1200 and your body goes into starvation mode and will store fat rather than burn it. Right now I'm shooting for around 1500-1700 calories a day.
Hope this helps. Good luck!
> Got any cites to legit studies on either side? Would love to read them.
There's two great sources I like because they take a scientific approach in their own ways.
The Ketogenic Diet by Lyle McDonald. It's expensive to buy on his website, but you can get it via torrents. I liked this book because he went into detail on how to do the diet. He doesn't take sides based on ideology and presents the scientific evidence for keto dies, and well as their drawbacks. It gives a very technical way to do the diet with the different ways to do it. "Over 600 scientific references were examined in the writing of this book, and each chapter includes a full bibliography so that interested readers may obtain more detail when desired. Readers who desire further in-depth information are encouraged to examine the cited references to educate themselves."
Summary of The Ketogenic Diet can be found here.
Gary Taubes has written Why We Get Fat: And What to do About it and Good Calories, Bad Calories. I've read the latter of the two and enjoyed it because he also takes a very scientific approach to the matter at hand.
I personally haven't seen any evidence that low carb diets are bad for you. People just argue this point on ideological grounds, and only care about proving their particular diet is the best one, instead of being open-minded. I've read books on both sides, from vegan to keto, and I believe that the evidence points to one thing: The main thing to worry about is eating a variety of foods in moderate amounts.
And some people may need different diets to accomplish this goal. One thing that is especially true of both vegan and keto diets is that they force a person to think about what they eat. It makes food artificially more scarce, thus making it more difficult to over eat. And I believe that that simple fact creates the majority of the health benefits that either diet purport to have.
Gary Taubes books are good and go into a fair bit of the details of the science but I found them pretty readable.
Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health - technical version aimed at medical community, but still very readable
Why We Get Fat - this is a more "layman version" of the same material because some thought good/bad was too technical
I liked them both actually.
> "takeaway meals", "bought sweets"
This has nothing to do with carbs. You're eating shitty processed food.
> carbs like french fries
You mean food literally engulfed and soaked with fat?
> I know that being a raw fruitarian for a while brought havoc to my system and I became borderline anorexic and hypoglycemic (possibly due to under-eating).
If you get hypoglycemic on a diet consisting mostly of sugar you're SEVERELY undereating and it has nothing to do with the macros or type of food you're eating. You're going from starving yourself to binging on fat. How about actually eat enough calories from fruits/vegetables/grains/beans/nuts/seeds without needlessly trying to complicate things for yourself?
http://www.amazon.com/The-China-Study-Comprehensive-Implications/dp/1932100660
http://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002
http://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107
http://www.amazon.com/The-UltraMind-Solution-Broken-Healing/dp/0743570480
http://www.amazon.com/The-Starch-Solution-Regain-Health/dp/1623360277
You can find these books online for free if you don't have the money as well. They have some clinical data and information which will help you understand what's healthy. You don't have to read all of it, but I highly suggest looking in that direction.
For anyone more curious, Gary Taubes has written a book (in 2008ish) on this topic as well
"Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health"
it's quite a large book tbh. i'm currently reading it.
https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?crid=32PFEF4DOSM4J&keywords=good+calories+bad+calories&qid=1562916797&s=gateway&sprefix=good+cal%2Caps%2C223&sr=8-1
Goes through how the scientists started focusing on cholsterol and why and how we ended up where we are today.
I'll note i'm not done reading it. i'm only 80 pages in so far - it's in english and it's not my native tongue
"Good Calories, Bad Calories" and/or "Why We Get Fat" by Gary Taubes would be good starts for sources, references, and information that cover why saturated fats are not the evil empire they're made out to be.
If science books are less your thing, there's a good, but painfully produced, documentery counterpoint to "Supersize Me" called "Fat Head" that can be found via Netflix or YouTube. This covers some of the same information on the opinion that fats, including saturated fats, are not bad and that its been bad science and personal agendas that propagated the notion that they were.
For an entertaining intro to these concepts, you can check out Fat Head. It's streaming on Netflix if you are a subscriber.
Gary Taubes has done a lot of research on the subject. You can check out his books Why We Get Fat and Good Calories, Bad Calories.
I was originally introduced to these concepts by Mark Sisson through his book The Primal Blueprint. He also has a website full of great information; Mark's Daily Apple.
There is also a ton of information you can find online by googling primal diet, paleo diet or ketonic diet.
I will tell you that I was highly skeptical of all this myself given all I was told about nutrition throughout my life. But I now feel better than I ever have. All my health indicators are now in the excellent range. I have more energy than ever. I am rarely hungry. And I have a six pack now. Never in my life, even as an athlete have I had a six pack. And I only exercise about 30 minutes a week (I just follow the simplefit program.)
I now understand what Hippocrates meant by 'Let food be your medicine and your medicine be your food."
And here is a list of ailments I no longer suffer from after switching to a high fat diet.
And don't take my word for it. Do the research yourself. And why not give it a try for 30 days yourself and see how you feel. I think you'll be surprised.
Leafy vegetables have nothing to do with a healthy diet: https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
That is a statement, not the research which led to it. You need to dig deeper to see how they decided on those limits.
The best advice I can offer, which I know your closed mind will not accept, is to begin with this book: Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health
by Gary Taubes.
He provides an in depth history of how those recommendations were determined and why they are flawed. The book is over 600 pages including about 150 page of cites to research papers.
Or simply google the father of all the 'research' you quote: a man named Ancel Keys who posted flawed papers in the mid-20th century which led to much of the nonsense peddled by dieticians on fats, carbs and protein ever since.
Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health covers this topic very thoroughly.
My advice:
Bonus advice:
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:
> It's the amount of calories that you eat that makes you fat.
Even if it was true that all calories are equal (they're not), carbs don't satiate, so they make you eat more.
> fatty foods are linked to diabetes, high cholesterol and blood pressure, while sugary foods aren't linked to any of these awful diseases.
Holy ignorant, batman. You're basically regurgitating bad science from the 70s. Suggested reading. The obesity epidemic was and is caused by carbs, not fat. It started the with scientifically unfounded demonization of lipids in the late 60s, which led to use replacing fats in our diet with carbs. The idea that fats clog arteries and cause heart disease is utter nonsense. Heart disease is a sugar problem. There's growing evidence that cancer is a sugar problem, too.
It's because your premise is wrong. Simply reducing caloric intake will have a detrimental effect on achieving weight loss and increase hunger, if the wrong calories are still consumed. People have been given conflicting and incorrect dietary advice for so long that you cannot 'blame' people for following it and becoming obese. Before sensationalism you should consider reading some books / papers / studies on the issue. Start with this: http://www.amazon.com/Good-Calories-Bad-Controversial-Science/product-reviews/1400033462/ref=dp_top_cm_cr_acr_txt?ie=UTF8&showViewpoints=1 I don't agree with all the conclusions drawn, however it does contain a wealth of citations studies that you can look up to continue your education on the the topic. Then perhaps you will have more brains than to choose an incorrect (though commonly seen) stance.
I love carbs - I eat a whole foods plant based diet centered around carbohydrates.
Carbs don't slow you down at all if you choose the right diet.
https://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277
Think about what you currently like eating, and then look up vegan alternatives. That was how I went about transitioning (omni to vegan). While I don't eat too much vegan cheese or "meats" anymore, it really helped to have those as a yummy crutch.
Also, make sure that you're eating enough on a vegan diet. It takes more of the good stuff to fill you up, and a lot of people quit because they feel weak and hungry.
For cheapness, check out The Starch Solution (http://www.amazon.com/The-Starch-Solution-Regain-Health/dp/1623360277). It's pretty much the cheapest diet out there, and you can always add whatever leafy greens are on sale on any given week. Edit - Not that you're doing this to lose weight, necessarily, but it's always nice to have dietary guidelines to follow at first to make sure you're getting everything that you need
When I went vegan I spent a lot of time watching things like Earthlings, and while I wouldn't necessarily recommend dwelling on things like that (it made for a very depressed easmsm), it will stick in your mind as a reason to refrain from dairy and eggs and meat. There are definitely more vanilla versions out there (check out Bite Sized Vegan on Youtube, she's an inspiration of mine).
I quit cold turkey and I haven't been back since. Thank you for considering this change! You're awesome.
Another edit - Check out the sidebar as well! The Beginner's Guide/FAQ are a great resource!
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:
Jimmy Moore is a lot more anecdotal but it's a good place to start if you want a simple way to understand keto, in my opinion. The rest contain lots of studies and evidence to convince you.
Taubes is also bringing out a new book. I've not yet read it but I've certainly pre-ordered!
The Case Against Sugar
> How do you handle your doubts?
With science.
Dietary cholesterol and saturated fat don't cause heart disease. Carbs (and the accompanying insulin response and inflamation) cause heart disease. I understand the science behind that statement, so I have no reason to doubt it. Also, serum cholesterol levels are an absolutely shit predictor of heart disease.
Do some reading. Good Calories, Bad Calories or Why We Get Fat are good choices. Watch Fat Head.
Side note: If you have doubts, is there a chance that's effecting your food choices? Are you eating enough fat? Fat is critical if you want to see losses on keto.
Sounds like someone needs to get over their SJW-centric rage blackouts.
And possibly ease off on the testosterone injections a little.
Meanwhile, for actual reading on the topic:
https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
(Don't worry, Taubes couldn't be any more dispassionate in his writing; you're safe from any threat of sentiment.)
>a theory exists linking sugar consumption to elevated insulin
This isn't theory.
If you're really interested in the science behind the claims surrounding obesity and diabetes, I'd suggest getting the book Good Calories, Bad Calories.
The cancer claims would be hard to prove without proper scientific research, but as you've read, research on carbohydrates in general is limited and underfunded.
As far as the obesity claims go, I only have anecdotal evidence. I've been doing a low-carb diet (keto) for 10 weeks now (after reading Taubes' Why We Get Fat) and I've lost a little over 38 pounds, starting at 257, as an 5'8'', 23 y.o. male. All my health indicators (triglycerides, cholesterol, blood pressure) have improved in that short period of time -- and that's only part of the advantages I've noticed. I've yet to start a training regimen because of a sciatica.
There is no established connection between dietary fat intake and blood cholesterol levels. Furthermore, there is no established connection between high cholesterol levels and mortality from heart problems.
There's a quick summary here, and if you're really interested, you can read the first few chapters of Good Calories, Bad Calories by Gary Taubes. He describes in great detail how fat became a public enemy because of a few (literally two or three) very questionable studies that got strung together into national dietary guidelines several decades ago.
So, to be clear: keto is safe. Eating fat does not lead to high cholesterol, and even if it did, high cholesterol does not lead to heart related deaths. And if there were a problem with eating meat every day, our ancestors would have died out thousands of years ago.
"Dietary cholesterol isn’t bound to blood cholesterol. Read this, this, this & this."
-Medhi of Stronglifts.com here
Diet change won't hurt, but becoming more active is probably going to have the larger effect.
For reference:
The author's Starch Solution website
Book on Amazon
Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health https://www.amazon.com/dp/1400033462/ref=cm_sw_r_cp_api_79aCybQMP5QC0
Calories that spike your insulin response will, over time, create a hormonal imbalance (insulin / leptin) that leads to increased hunger, lethargy, and weight gain around the midsection.
Does Peter Attia count as someone you would trust? Or Gary Taubes?
Long-term diet studies are incredibly rare in either direction, because it is incredibly expensive/difficult to know that the test subjects are eating the diet they say they're eating, especially long term.
Good Calories Bad Calories by Gary Taubes go a long way to laying this info out in great detail. A little heady at times but worth it.
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.
Either of Taubes' books. Why We Get Fat and Good Calories, Bad Calories. There are dozens of others, but those are my favorites.
I can't believe nobody else has said this yet (though maybe they did and I missed it):
Low-carb. Go low-carb.
Do you eat sugar and starches compulsively? Does it feel as though, no matter how much you eat, you still need more food? An hour or two after a meal, do you already want another one? Does trying to just "cut back" or count calories make your body scream at you to eat?
You need low-carb.
To put it as simply as possible, if you eat a lot of carbs, your body has likely been thrown completely out of whack. You eat flour or sugar, and your insulin levels go rocketing upward; a while later, they drop precipitously, making your body cry out for more in an attempt to stabilize the situation. But eating more only makes them rocket up again, and around and around you go. After years/decades of this, your body is pumping out vast amounts of insulin on a routine basis, leaving you with far too much in your system; however, your tissues have become numbed to it (ie, have become insulin resistant), meaning that it continually takes more to keep your blood sugar under control. Eventually the system begins to break down, leading to pre-diabetes, and later on full-blown Type II. Additionally, all the insulin coursing through your veins is the primary cause of your body's over-enthusiasm to store fat.
That's all terribly over-simplified, but for a more in-depth explanation, read this, and for an even more in-depth explanation, read this. To get you started for now, read this.
I am not shitting you: if you have carb issues (and as a pre-diabetic, you almost certainly do), going low-carb can change EVERYTHING. It can be a little bit of a challenge at first, but after a week or so it gets much easier -- it was far easier for me than any of the standard calorie-restricted, low-fat diets I've done, and I've done more than my share of them. Once you're on track, the compulsive eating vanishes. Your appetite drops off, your energy levels go way up, a surprising number of assorted physical complaints diminish. And most importantly, your weight starts to drop, quickly and without struggle.
I can vouch for this, because this is what happened to me. I've been obese for my entire adult life, and have made so many long, grinding efforts at standard diets -- always failing in the end -- that I was convinced there was just something inherently wrong with me. Then someone right here in r/loseit told me about low-carb dieting, and I decided, what the fuck? Why not give it a try? The worst that happens is that in two weeks, I'm still fat, which was going to happen anyway. So I tried a two-week "experiment," just to see what would happen.
That was nearly seven months ago. Since then, I've dropped roughly 80 lbs (of roughly 150 total that I need to drop) and feel for the first time in my life that I can be whatever size I want to be. Hell, a lot of the time I don't even feel as though I'm "on a diet"... it's more like, in soviet russia, diet goes on you. As long as I don't eat more than a certain number of carbs per day, the weight and everything that goes along with it, that all just takes care of itself.
Low-carb diets aren't a fad, they're not a crash diet, they're not unhealthy, though people will tell you all of these things. What a low-carb diet does is allow your body to regain its equilibrium and begin to correct all of the problems that have accumulated from a lifetime of eating refined carbohydrates. There are a lot of ways to go about it -- it's not all Atkins, although that's a perfectly valid place to start. But even just getting the major sources of carbs out of your diet -- the flour, sugar, and starch -- will almost certainly make an enormous, rapid difference in how you feel and what you weigh. It does require some effort, and it does require some sacrifice. Changing how you live your life is never easy. But compared to the tortures of a carb-based, low-fat, calorie-restricted diet (that doesn't work to address the real problem anyway), it's a walk in the fucking park.
If nothing else, it's worth a try. It's worth considering. For me, it literally changed my entire world. And I'm an Oregonian, too -- would I lead you astray? :)
Good luck, girl. I hear you so loud and clear my ears are bleeding. Think about this, and please, please ask if you have questions.
As a breakfast, the granola cereal sounds reasonable. Is she eating it with milk? One cup of 1% milk will tack on another 100 kcal, but that's still okay in most cases. Of course, her overall kcal target for healthy weight loss will depend on her height and age. With those you can estimate her basal metabolic rate and then multiply by an activity factor, perhaps 1.2-1.5 depending on how active she is. Then take that number and subtract 500, which should equate to losing about one pound per week. Of course, this is the traditional thinking of calories in = calories out, which I don't believe is entirely valid. Indeed, there are Good Calories, Bad Calories as the excellent book by this title explains.
It's unfortunate that you do not recognize that the nutrition medical professionals get is a blink.
There are people here with literally more knowledge about the ketogenic diet that some doctors.
My friend is a medical student and is about to become an M.D. - she knows from experience the education she and others received and it's lacking.
This is why people see things and balk. If you were more educated on the subject you would realize why that is there.
I suggest starting with this:
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
There are definitely better introductory books, but I would recommend reading Good Calories, Bad Calories by Gary Taubes at some point for a (well researched) contrary take on conventional nutritional wisdom. The first part of the book especially is pretty solid. The second half is more speculative, but Taubes is very open about this.
Gary Taubes's book Good Calories, Bad Calories is one of the best books I have ever read, on any subject.
If you have a lot of time on your hands and a very keen interest, read this. If you have a lot less time/interest, then read this.
stop eating flour and sugar.
read "Good Calories Bad Calories" by Gary Taubes.
This is by Gary Taubes and it's adapted from Good Calories, Bad Calories which details the insulin hypothesis of obesity. AWESOME book!
I am reminded of when I was in my 20s and I started going to the gym. I did 45 minutes every day on the f-ing stairmaster for a year (before I finally gave up). I wasn't obese back then - maybe 25lbs overweight - but I didn't lose any weight at all. None. I was so frustrated and I felt so horrible about myself. Now I know why, after reading so many books and articles like this, but knowing this back then would have saved me so much heart ache. And gym membership fees. ;-)
Good calories Bad calories: Fats, Carbs, and the Controversial Science of Diet and Health - Gary Taubes
Why we get fat and what to do about it - Gary Taubes.
Linda's low carb recipes
I know somebody else already said it, but check out /r/keto. On a ketogenic diet (or even a not-ketogenic low carb diet), you can eat less without hunger. If you want a scientific explanation as to why this works, check out this book.
If you want to have a book, I'd recommend Why We Get Fat for something easy, The Art and Science of Low Carbohydrate Performance for something targeted at athletes, and Good Calories, Bad Calories and / or The Art and Science of Low Carbohydrate Living for heavy Science. Living also has some menus IIRC.
Have you actually read Good Calories, Bad Calories? And I mean, read it, not let someone else tell you what's wrong with it without you having to bother cracking the cover.
Even if it doesn't end up convincing you, it is one of the best science books I have ever seen; there are hundreds of citations and no, they are not all just the "in favor" ones, the best of the conventional mainstream thinking are cited as well. If only every book were as well done.
If you are actually scientifically inclined, you should read the best counter-case you can, and that's probably it. If you can actually come away from that with your opinion unchanged, then at least you'll have come by it honestly.
Shocking as it may seem, it is not merely community-word-of-mouth behind those facts you link. Actual peer-reviewed studies can be brought to bear in favor of those facts, in quantity. If you want the citations, the book I mentioned has them, also in quantity.
Why not? I'm not a HCLF vegan. But I think it's important to keep an open mind and explore new information that challenges conventional beliefs. I've heard so many success stories on the HCLF no calorie restriction diet, so I'm genuinely curious like OP.
Also, OP - this book might shed some insight on HCLF diets:
http://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277
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.
Hi there, thanks so much for the contest! :)
I am trying to improve myself by getting healthier. I'm learned that I'm at risk for Type 2 Diabetes and am now trying to embrace a lower carb lifestyle.
I have a book on my wishlist (under Improve my way of life) that would help me. It's called The Primal Low-Carb Kitchen: Comfort Food Recipes for the Carb Conscious Cook. I love cookbooks and I think this would really help me get started trying new recipes for a new lifestyle. :)
Hello /u/mynthe how are you today sweetie? <3
For plant-based weight loss, try the Happy Herbivore meal plans or cookbooks. A number of reputable physicians have books about plant-based weight loss and disease reversal, including Caldwell Esselstyn, Dean Ornish, Neal Barnard, and John McDougall. Watch Forks over Knives and read the Engine 2 books. All have a similar principle: whole foods plant-based diet, no added oils, no animal products, and no processed foods.
PM me if you have specific questions on book recommendations, etc. I'm a physician and highly endorse this style of eating. This is not a diet, it's a lifestyle. A delicious, delicious lifestyle. Good luck!
Why kill them? You can adjust your diet for the rest of the day around your cheat meal. If it gets out of hand you can throw in a month or so of cutting to get back on track.
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Otherwise the usual, get rid of the junk, plan your meals and do shopping in advance. For me when I set-up my plan initially I created it for a month out. Gathered recipes, calculated macros, etc. Now it's fairly easy to follow and with a the plan being for a month, I don't feel like I'm eating the same thing over and over.
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Actually need to get back to that because I want to add a shopping list section. The whole thing took maybe 2 hours to setup in Excel and I'm not even close to being an excel pro. (Got the formula for the macros from Bigger, Leaner, Stronger and mostly using recipes out of https://www.amazon.com/Shredded-Chef-Recipes-Building-Getting-ebook/dp/B007FW0PI8/ref=sr_1_1?ie=UTF8&qid=1542575243&sr=8-1&keywords=the+shredded+chef)
Gary Taubes - The Case Against Sugar. Sehr empfehlenswert.
Wholeheartedly agree with Color Me Vegan, which has pictures for quite a lot of the recipes and is an amazing book. I'll also have to cast my vote to The Happy Herbivore which has plenty of delicious recipes with beautiful full-page photos. Although, in fairness, most (all?) of the recipes there are also found on her blog.
I use this cookbook for the Ice Cream recipes: http://www.amazon.com/Vegan-Mode-Frozen-Treats-Every/dp/1616087242/
And then I use this cookbook for Vegan Cheese and Sour Cream: http://www.amazon.com/Happy-Herbivore-Cookbook-Delicious-Fat-Free/dp/1935618121/
This is the Chicken Seitan recipe that I've been using for the last year or so: http://www.thatwasvegan.com/2012/01/30/my-favorite-chicken-style-seitan-recipe/
This is the Gyro Seitan that I use for Gyro's and Ruebens (yeah, it works): http://vegweb.com/recipes/seitan-gyros
I'm a veg! I love Mexican food. Fajitas, taco salads (with beans). Nom nom nom. I'm always looking to expand my horizons. What is Pittsburgh style?
These are the ones on my wishlist:
The Vegonomicon
Everyday Happy Herbivore
Thug Kitchen
But I could never go vegan!
Oh She Glows Cookbook
I personally own The Vegan Stoner Cookbook and I like it a lot.
How about unsaturated fats (with limits), you can use a bit of olive oil if necessary; just try to avoid it because it contains a bit of saturated fat as well (2 g). Oh and Tefal to prevent sticking. Egg whites instead of a whole egg, soy milk, beans, oatmeal, soups and vegetable sandwiches, spaghetti (without the meat-balls), etc. should do.
Oh and you should consider ordering this book. Roy Swank is one of the leading researchers on the effect of diet on MS. While it's controversial if MS is linked to diet (causality wise), there are many studies showing diet helps patients.
Edit: Wanted to add /r/MultipleSclerosis . Best of luck.
Lol no i tend to type really fast and make mistakes. "Swank" is correct. :)
This is the book i ordered for reference:
http://www.amazon.com/Multiple-Sclerosis-Diet-Book/dp/0385232799/ref=sr_1_1?ie=UTF8&amp;qid=1421099111&amp;sr=8-1&amp;keywords=swank+diet
Eat WFPB (no oil, no sugar, no protein powder, no processed foods, no animal foods). Limit overt fats (nuts, seeds, avocado). Eat at least 1/3 of the bulk of your food as low calorie vegetables. Don't decrease your calorie intake too much and cause binges or slip-ups to unhealthy foods.
https://www.youtube.com/watch?v=1udAyTEtT8k
https://www.amazon.com/McDougall-Program-Maximum-Weight-Loss/dp/0452273803
I recommend all read this book that think all calories are the same. Food affects hormones and have different metabolic efficiencies.
https://www.amazon.com/dp/1400033462/ref=cm_sw_r_cp_awdb_t1_ieBHAbXB86J8B
If it interests you, this book helps wade through 100's of nutrition studies, and give perspective on why popular dietary beliefs exist.
Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health https://www.amazon.com/dp/1400033462/ref=cm_sw_r_cp_apa_Du1eAbEHW5A6B
Very clear and simple instructions on what to do (literally 18 pages): http://www.amazon.com/Low-Carbohydrate-Ketogenic-Diet-Manual/dp/1482781255 (accompanying video: https://www.google.com/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=4&amp;cad=rja&amp;ved=0CEcQtwIwAw&amp;url=http%3A%2F%2Fvimeo.com%2F34645752&amp;ei=7rS7UafjO4vM9gTlzYHwCQ&amp;usg=AFQjCNEbYCU1JergzBLmz7ArB4AUUTzQCw&amp;sig2=Y85CmVrHa0yJ4jgfg9YeFQ&amp;bvm=bv.47883778,d.eWU )
More detailed instructions on what to do if the above isn't enough: http://www.amazon.com/New-Atkins-You-Ultimate-Shedding/dp/1439190275/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1371255616&amp;sr=1-1&amp;keywords=new+atkins+for+a+new+you
Why to do it: http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1371255572&amp;sr=1-1&amp;keywords=why+we+get+fat
Extremely detailed and cited info on why to do it for power nerds: http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=bxgy_cc_b_img_b
Some other suggestions (mostly for power nerd): the art and science of low carbohydrate living/performance, wheat belly.
Yup.
http://www.amazon.ca/Good-Calories-Bad-Controversial-Science/dp/1400033462
carbs -> insulin. insulin -> fat.
Definitely read Good Calories Bad Calories
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
If you/your wife are worried about heart issues with red meat you should 100% read good calories, bad calories by gary taubes. He goes in-depth about a lot of the "heart myths" out there and covers the "science" we were taught vs real science. http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?ie=UTF8&amp;qid=1312467988&amp;sr=8-1
yeah... but actually its the way that your body processes the processed sugars/flours vs the way that it processes fat. "fat" doesn't just stay as "fat" that finds its way to your body, its digested and broken down much differently than a simple sugar is. You can't do simple calorie counting because your body releases certain hormones in response to certain inputs.
Pretty piss poor explanation on my part, but if you do some reading on the subject... its actually pretty interesting.
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
(1) They didn't ban sugary drinks like NY, so it's not quite legislating choice.
(2) They voted to PUT IT ON THE BALLOT. So it's certainly not legislating choice.
(3) Kickbacks? I didn't see a connection between kickbacks and this story..unless Michael Pollan is paying city governments to ban sugar.
(4) The "Sugar is really bad" theory is now as accepted as "Global warming is real" within scientific circles. Yet, I bet, less than half as many people realize this. If this tax only serves to make people more aware of this, I'll be happy!
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
Kev, we all try different paths to get us to where we want to go. If this works for you that's great, but for me it wouldn't be sustainable long-term. HcG just seems a little scammy to me, however if you're committed to it, I would throw in some vitamin D too. Breaking 500 is a great first step (it is nice to see the numbers drop!). I do worry that you're not getting enough real food with this diet.
I started well above where you are now so I know where you're coming from in wanting to get it done with (I still don't like to tell others how bad I got). I've tried most of the diets and fads out there, but what finally turned me around was reading Tim Ferris' 4hr body, Gary Taubes' Good Calories, Bad Calories, Rob Wolff's Paleo Solution, Loren Cordain's Paleo Diet and Mark Sisson's Primal Blueprint. I've culled what works for me from these and have been eating pretty much Paleo/Keto since November. I've dropped over 50lbs since then at about 2000-2200 cals day. I know it's not biggest loser territory, but slow and steady wins the race. Most of all, it's something I can live with long term. So far my only exercise has been walking and some stationary bike.
What made the change easier for me was I found a lifestyle rather than a diet to follow. That's not to say I haven't had the occasional setbacks (god I miss pizza and beer), but I'm getting there and you will too. Best of luck on your quest...
tl/dr - Plan's not for me, don't be afraid to try something else. Knock em dead kid!
Why We Get Fat: And What to Do About It https://www.amazon.com/dp/0307474259/ref=cm_sw_r_cp_api_OoyrzbRT2Z7DK
Or this if you want a more in depth version of the above title
Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health https://www.amazon.com/dp/1400033462/ref=cm_sw_r_cp_api_KpyrzbWQ49DK1
Good calories, bad calories ?
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
Give Good Calories Bad Calories a read first. Then try reading The Vegetarian Myth by Lierre Keith. She was a vegan for 20 years and it caused her some major health issues. She really points out the fallacies that the vegetarian lifestyle is based on very clearly. In the mean time you can watch all the videos found here, and this post from March 14 by Taubes is great, pay special attention to the second paragraph. Does she want you to watch Forks Over Knives? That movie fails entirely to address the weaknesses inherent in observational studies.
We have been fed bad information about nutrition and how our bodies process food for the last 40 years. If you don't mind a nonfiction book now and then, pickup Good Calories, Bad Calories by Gary Taubes. If you don't have time for a book, the documentary Fat Head covers many of the same topics. There is more to it than thermodynamics (calories in vs. calories out).
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
Plenty of science rooted analysis in that, with 150 years references raked over to suggest it's not simply thermodynamics for weight loss (calories in versus calories out).
Another take on this: Gary Taubes' Good Calories, Bad Calories. I'm only partway through, but basic claim is that calories per se are not what's important (calories are an extremely crude method of measuring the energy content in food and don't really take into account how your body metabolizes different foods). What's important is the kind of calories you consume. Also, according to Taubes, there is no real evidence that that dietary fat causes obesity or any other health problems - he reviews the science that's been done to establish this, and it's actually pretty sad. Instead, he claims processed carbs and sugars are the real culprit.
Already done. It's the "War on Fats and Cholesterol", and it has been a total disaster.
Gary Taubes' Low-Carb Diet;
https://www.amazon.com/gp/product/1400033462/ref=as_li_tl?ie=UTF8
It's worked for a LOT of people. Fats are OK, meat & protein are good, carbs are EVIL. Here in California, In n Out's "Protein Style" burgers are the perfect lunch.
I loved this book.
https://www.amazon.com/gp/aw/d/1451624433?psc=1&amp;ref=yo_pop_mb_pd_title
And this one, as well.
https://www.amazon.com/gp/aw/d/1400033462?psc=1&amp;ref=yo_pop_mb_pd_title
I haven't read any books on IF, but the transformation my body went through was enough for me on that front. 😊
It's pretty much a modified low-carb plan, focusing more on the glycemic index. I think Tim's "cheat day" helps in two ways: 1. keeping you on the plan long-term and 2. preventing your body's metabolic rate from getting too low (as if it were fasting).
As far as the science, I think Gary Taubes covers a lot of it really well in "Good Calories, Bad Calories".
http://www.amazon.com/Grain-Brain-Surprising-Sugar--Your-Killers/dp/031623480X
http://www.amazon.com/Wheat-Belly-Lose-Weight-Health/dp/1609614798
http://www.amazon.com/The-Paleo-Diet-Healthy-Designed/dp/0470913029
http://www.amazon.com/Paleo-Diet-Athletes-Nutritional-Performance/dp/160961917X
http://www.amazon.com/Gluten-Connection-Sensitivity-Sabotaging-Control/dp/1594863873
http://www.amazon.com/Dangerous-Grains-Gluten-Cereal-Hazardous/dp/1583331298
http://www.amazon.com/Healthier-Without-Wheat-Understanding-Intolerance/dp/0976853795
http://www.amazon.com/Going-Against-Grain-Reducing-Revitalize/dp/0658017225
The good news is you're young and healthy enough to avoid health complications the Standard Ameican Diet causes. I highly recommend this book:
http://www.amazon.com/The-Starch-Solution-Regain-Health/dp/1623360277/ref=sr_1_1?ie=UTF8&amp;qid=1414563015&amp;sr=8-1&amp;keywords=starch+solution
I was over weight, high blood pressure and approaching forty. 2.5 years later my bp is normal, weight is awesome, and have ideal blood test results. This diet/lifestyle is easy, fun, satisfying, and cheap. Do yourself a favor and watch some of his lectures on youtube.
This sub pretends to be a pro-vegan sub but you read anti-vegan sentiment and crap like "do your research before being vegan" here all the time. Which is funny because of how frequently unresearched, unhelpful opinions from dude-bros and kewl grllls get upvoted all the time, while the quality info gets buried.
That said if you ate shitty highly processed junk food before going vegan and do the same upon becoming vegan, while just simply substituting overly processed and over-priced meat and cheese analogues, likely you won't be healthy and even develop health issues on a long enough timeline(if you haven't already). It doesn't have to do with being vegan per-say, but with making really poor food choices, which is something you admitted to while being a carnist anyway. To avoid that, yes, likely you will have to do research on what constitutes better food choices. I would recommend reading McDougall's newsletters or his book the Starch Solution. If you want to find a good dietitian to follow I would recommend Jeff Novick, not ethical vegans posing as those giving good dietary advice like Ginny Messina. A Jeff Novick forum post(his posts are written by JeffN) is usually better researched and backed up than a Messina or Jack Norris blog post.
For the b12 canard of an issue consult this topic and this post.
I've been a vegetarian for about 5 years now. I think my reasons are similar to yours, being that I am not against killing animals but I wasn't satisfied with the quality of most meat being sold to you in stores.
I switched to vegetarianism immediately (I was in college and just learning to cook and had to make all my own meals). It wasn't that hard to do, although I admit that occasionally meat smells good to me. For perspective, I have found that becoming a vegetarian is much easier than quiting smoking, which I often relapse on especially when I'm drunk. I've known other people to ween themselves off of meat, and that is the appropriate method for them.
If it is a problem with your family cooking meat focused foods, offer to cook some of the meals. If you don't know how, then learn. It is an extremely useful skill in life, especially since you seem to be garnering an interest in the source and quality of foods you consume. A friend of mine writes a great blog on the topic of learning to cook: http://inbountycherish.wordpress.com/
Now I have a few extra pounds on me, although I'm not huge. To anyone considering vegetarianism solely as a weight loss technique, it will not work well unless you also exercise or become more active. Also don't just cut out meat, but unhealthy foods in general.
People will judge you, and usually will try to argue with you like you are a stereotypical, animal-loving Petard (don't trust what Peta says by the way, their vegetarian pamphlets are disgustingly inaccurate). There are as many different reasons for adopting vegetarianism as there are vegetarians.
I read this book when I started: http://www.amazon.com/Eat-More-Weigh-Less-Abundantly/dp/0060959576 The author has conducted scientific research on the best diet for patients with heart disease, and as a result he extols the virtues of Vegetarianism for everyone. Also it contains a lot of great recipes. The title makes it sound like a weight-loss diet, but it is not (vegetarianism is a lifestyle choice). Dr. Ornish is merely saying that counting calories is bullshit, because different sources of calories are processed by the body in different ways, and that you can eat higher quantities of food that are processed more as instant energy than sent straight to fat.
I've also heard very good things about Michael Pollan's books (http://www.amazon.com/Michael-Pollan/e/B000AQ74HQ/ref=ntt_athr_dp_pel_1). He is known for "In defense of Food" and "The Omnivore's Dilema."
Go For It. At the least you will reduce your consumption of meat. Our closest living animal relative, the Chimpanzee (btw did you see the pic of the hairless chimp? http://www.reddit.com/r/pics/comments/bacdh/here_is_a_pic_of_a_hairless_chimpanzee/), has a diet which consists of 30% meat (if they are the lucky ones). Our stomachs are not that much different, and the importance of meat in our meals has increased substantially since the industrial revolution when we figured out better methods of storing meat. That's not that long in evolutionary terms, and our stomachs haven't evolved to compensate with increased consumption.
I may one day go back to eating meat, but I doubt I will make it the forefront of my diet. As a rule I won't eat an animal unless I am prepared to slaughter it myself.
People are fat because they eat too little, not because they eat too much:
https://nutritionfacts.org/video/eating-more-to-weigh-less/
https://www.amazon.com/Eat-More-Weigh-Less-Abundantly/dp/006109627X/
For some reason people prefer to starve themselves rather than to fix the problem.
And it's not all about eating less calories either: http://www.stephanguyenet.com/meta-analysis-impact-of-carbohydrate-vs-fat-calories-on-energy-expenditure-and-body-fatness/
>Onward to body fatness. Hall and Guo identified 20 controlled feeding studies that reported changes in body fatness on equal-calorie diets differing in fat and carbohydrate content. Echoing the energy expenditure finding, they found that diets predominating in carbohydrate or fat have similar effects on body fatness. Yet higher-carbohydrate diets do lead to a slightly greater loss of body fat per calorie, amounting to a 16 gram per day difference. This is actually a larger difference than one would predict from the difference in energy expenditure, which would only be 2.8 g/day.
If you truly want to eat correctly (and not correctly as in whatever is the latest fad, but correctly as in what doctors have been saying for ages) and more importantly if you want to understand why you should eat different kinds of food and how your body works I recommend the You-series.
You: The owners manual
http://www.amazon.com/YOU-Updated-Expanded-Insiders-Healthier/dp/0061473677
And (if you want to diet):
You on a diet
http://www.amazon.com/You-Owners-Manual-Waist-Management/dp/0743292545/ref=pd_bbs_sr_1_s9_rk?ie=UTF8&amp;s=books&amp;s9r=8a585b4317a113eb0117f2228ff208e6&amp;itemPosition=1&amp;qid=1220996787&amp;sr=1-1
I don't think so, for the reasons mentioned by many other people in this thread (i.e. addiction is addiction).
Two things have really helped me with the "longing" aspect:
Nah, you're wrong. If you'd like to learn more, check out this book.
>Grain Brain
http://www.amazon.com/Grain-Brain-Surprising-Sugar--Your-Killers/dp/031623480X/ref=sr_1_1?ie=UTF8&amp;qid=1396899463&amp;sr=8-1&amp;keywords=grain+brain
> Good Calories, Bad Calories
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1396899524&amp;sr=1-1&amp;keywords=good+calories+bad+calories
> Sweden
http://healthimpactnews.com/2013/sweden-becomes-first-western-nation-to-reject-low-fat-diet-dogma-in-favor-of-low-carb-high-fat-nutrition/
Note: Pretty much type "Sweden" + "Low Carb" and you'll find tons of google results.
Nothing against the people posting in this thread, but I would approach any answer given here with skepticism. "Nutrition Science" as it is, is one of the weakest and least understood areas of science. Worse, there have been a series of falsehoods not based on actual evidence perpetuated since the 1970s, particularly in regards to consuming fat vs consuming carbohydrates.
Good Calories, Bad Calories talks about this and covers a voluminous amount of studies that have been done on fat, obesity, diabetes, and nutrition.
Read my comment again. I shoot for 1g protein/lb lean mass. Protein is good stuff. Preserves muscle and blunts hunger. I don't know about you, but I can't eat 2000 calories of just lean protein. So what else can you eat? It's either carbohydrates or fat.
In this study the keto group saw worse outcomes than higher carb. They lost more muscle and less fat than the carb group. So perhaps having a few carbs isn't a bad idea?
We haven't gotten their data on hunger and satiety. The best diet is one you can stick to.
What is funny is this study was funded by Gary Taubes - the one saying that there are "good calories and bad calories" and we should all go low carb. Yet this study he funded just debunked his whole premise.
I'm not actually. I don't eat out. I have celiac disease. But, I watch the shows and I know people who are. I am, however, very interested in nutritional science and have done real research.
Start here.
Then read this.
And, if you can swing it, go to a university, sneak in, and read through some of the recent journals.
Then, form an opinion and discuss it intelligently.
Also, it's kind of rude to jump to another post a person has commented on to snark at them about something completely different. LOL.
http://www.ncbi.nlm.nih.gov/pubmed/16541277 - focus on fiber-loaded diets
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ - the book your video references
The flip side of that is that insulin tells your body to refuse to remove energy from fat cells, and eating a carbohydrate-heavy diet dramatically increases your insulin levels. Thus, people can run a caloric deficit and not lose significant weight, but simultaneously experience starvation at the cellular level if their diet is too carb-heavy.
EDIT: Not sure why I'm being downvoted, because it's factually accurate. Sources: Good Calories, Bad Calories; Why We Get Fat; Wheat Belly. There are more, but these are some of the best, fully-sourced books about the subject.
It's not a fad diet. Have you checked out my sources? And of course my sources are those that agree with my opinion on this lifestyle - I'm not going to quote Oprah or something.
> An opinion based on "we used to eat this so it must be good", which is flawed.
Why is this flawed? I'm not making a naturalistic fallacy here, as it's not my sole argument.
> We ate what was available and some of it was good, some of it just kept us alive.
Most of it was good. We've twisted our food supply in the interests of money making in the past few centuries.
My information is based on very rigorous scientific studies that challenge the conventional wisdom - and rightfully so. Americans are the fattest people on Earth, despite years of advice from national health institutes. Much of what is recommended is based on Ancel Keys' faulty research on the "link" between cholesterol/saturated fat and heart disease.
If you're interested in the science of nutrition and where I'm coming from, this is the one book I recommend. Even if you don't read the book, read the amazon comments - it's quite illuminating.
Good Calories, Bad Calories by Science Journalist Gary Taubes
First, let me say, I cannot really provide a solution for you, but I can share what has worked for me. I have not been as overweight as you but I have at times in my life been significantly overweight (not in mass but in % body fat) and as I am becoming older, I had found it increasingly difficult to control. My point is, you need to try things to see what works for you. Keep a daily journal of how you feel (energy, attention, brain function, etc) so you can do some experiments on yourself.
What has worked for me is adopting (what appears to be the latest fad) the paleo/evolutionary fitness model for diet and exercise. I eat little or no processed foods (e.g. read Pollan, and other rules of thumb...if it doesn't spoil, don't eat it, never shop in the inside area of the supermarket, if it comes out of a box, don't eat it, etc.). I don't drink soda, juice, or anything with sugars (just unsweetened coffee or tea, water). I eat a lot of meat, eggs, fish (no worries on fat content...my favorite lunch is a sandwich from the local deli called the Three Little Pigs, without the bread, it is smoked ham, pork bbq, and bacon). I eat some dairy, primarily full fat and fermented, like Fage Total plain yogurt (with a little fresh fruit and shredded raw coconut). I eat all my favorite vegetables slathered in full fat butter (from the farm if I can get it). This may sound like a low-carb, Atkins type diet, but it isn't. That isn't to say going low carb won't help you lose fat quickly. Nevertheless, it isn't the main point. The main point is to eat as our ancestors did some 10,000 or more years ago, as evolution has not caught up with our recent use of grains in our diet and certainly not processed foods. Another thing I do is intermittently fast. At first somewhat forced, but now just because I am not hungry. I can typically eat dinner (say around 5pm) and not eat again until around lunch the next day.
As far as exercise, I avoid long aerobic activities unless in pursuit of yard work, handling the kids, or sport (like tennis). No treadmills, distance running, or biking. I do walk or ride a bike for transportation, but I am not getting winded. I do lift weights, usually once a week, using only large muscle groups and free weights, and very intensely. It takes about 20 minutes, but given its intensity it is brutal...but over quickly. I introduce a bit of randomness into the exercise frequency and variety of exercises (e.g. maybe twice in one week, maybe I will do a bunch of pull-ups one night or push ups). Sprints are intermingled with this, sometimes just as part of playing with the dog. Again, the point is to expose the body to stresses in an irregular but intense pattern, as perhaps were encountered by our ancestors.
The result is that I am probably a month away (after approximately 9 months total) from having washboard abs, I have great energy levels, stamina and focus. I no longer wake up with aching joints. I don't get low energy levels after eating (unless I really stuff myself). Keep in mind, I am in my 40s. I was 210 and very soft and pear shaped when I started, now I am 185 and back to a youthful V shape.
The only negatives I can speak to is a diminished ability to find quick and convenient food sources and missing bread, pasta and a pizza once and a while. I really don't miss sweets, but I don't think I was that hooked on them in the first place.
Finally, let me give the sources that drove me in this direction. Take a look and see if you are interested in trying it. As I said, I can't say that it will work for you, but it has worked for me.
Websites:
Art Devany http://www.arthurdevany.com/ Evolutionary Fitness
Keith Norris http://theorytopractice.wordpress.com/
Mark Sisson http://www.marksdailyapple.com/
Richard Nikoley http://freetheanimal.com/
Seth Roberts http://blog.sethroberts.net/ (more about self-experimentation and the value of fermented foods)
Weston A. Price Foundation http://www.westonaprice.org/
Books:
Gary Taubes, Good Calories, Bad Calories
Little, McGuff Body by Science
Weston A. Price, Nutrition and Physical Degeneration
Mark Sisson The Primal Blueprint
Listen I know you think you have this right, but I'm telling you, research has never found a strong link between dietary fat and blood cholesterol. There is a strong link between blood cholesterol and heart disease, and I'm not saying high blood cholesterol isn't bad, because it is. But your blood cholesterol is regulated by hormones which respond to what you eat.
https://www.ncbi.nlm.nih.gov/pubmed/20071648?dopt=AbstractPlus
https://www.ncbi.nlm.nih.gov/pubmed/19852882
http://www.onlinejacc.org/content/43/5/731
https://www.youtube.com/watch?v=y2zoDsVimyw
https://www.washingtonpost.com/news/wonk/wp/2015/02/10/feds-poised-to-withdraw-longstanding-warnings-about-dietary-cholesterol/
Listen if you really want to learn about this I'd recommend starting with Good Calories, Bad Calories by Gary Taubes. I'm not saying a vegan diet is bad, it's a very healthy diet, but for people who are insulin resistant it's not a very good answer usually, potatoes are worse for someone who's insulin resistant than eggs and bacon. You can even do a keto diet and be vegan (/r/veganketo/) at the same time. Your fat and protein sources are just from plants, which is harder to do/find for most people.
I'm not saying that a vegan diet is bad, or that a diet with meat in it is better, what I am saying is that you're wrong about what causes cholesterol in the blood and insulin resistance. If you'd like to know more I've provided sources. The vast majority of people know the common knowledge about dietary fat being "bad" but it turns out those guidelines published in the 70s and 80s had very little scientific basis and were incorrect.
https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
Potatoes are food for food.
Gary Taubes' Good Calories, Bad Calories is the most comprehensive popular discussion I am aware of the effects of various macronutrients and their effects on diet and health.
I can't speak for the accuracy of the science behind the book, but I found it interesting and readable.
Sure, because I must be a fat activist to think CICO is bullshit.
https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
Things to Buy
http://www.amazon.com/Miracle-Years-Hanna-Schissler/dp/0691058202
http://www.amazon.com/Redneck-Manifesto-Hillbillies-Americas-Scapegoats/dp/0684838648
http://www.amazon.com/review/product/039332169X/ref=dp_top_cm_cr_acr_txt?%5Fencoding=UTF8&amp;showViewpoints=1
http://www.amazon.com/Evolution-Everyone-Darwins-Theory-Change/dp/0385340214
http://www.amazon.com/Andromeda-Strain-Michael-Crichton/dp/006170315X/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1225932164&amp;sr=1-1
http://www.amazon.com/Primates-Classroom-Evolutionary-Perspective-Childrens/dp/0870236113/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1261589323&amp;sr=1-1
http://www.amazon.com/Paleolithic-Prescription-Program-Exercise-Design/dp/0060916354/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1261589224&amp;sr=1-1
http://www.amazon.com/Exiles-Eden-Psychotherapy-Evolutionary-Perspective/dp/0393700739/ref=sr_1_2?ie=UTF8&amp;s=books&amp;qid=1261589294&amp;sr=1-2
http://www.amazon.com/Chimpanzee-Politics-Power-among-Apes/dp/0801886562/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1261589183&amp;sr=8-1
http://www.amazon.com/YOU-Updated-Expanded-Insiders-Healthier/dp/0061473677/ref=sr_1_5?ie=UTF8&amp;s=books&amp;qid=1263303625&amp;sr=1-5
http://www.amazon.com/YOU-Updated-Expanded-Insiders-Healthier/dp/0061473677/ref=sr_1_5?ie=UTF8&amp;s=books&amp;qid=1263303625&amp;sr=1-5
http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_1?ie=UTF8&amp;qid=1297305735&amp;sr=8-1
http://www.amazon.com/New-Sugar-Busters-Cut-Trim/dp/0345469585/ref=sr_1_1?ie=UTF8&amp;qid=1297305615&amp;sr=8-1
http://www.amazon.com/Omnivores-Dilemma-Natural-History-Meals/dp/0143038583/ref=sr_1_2?ie=UTF8&amp;s=books&amp;qid=1297305420&amp;sr=8-2
http://www.amazon.com/Skinny-Bastard-Kick-Ass-Getting/product-reviews/0762435402/ref=cm_cr_dp_all_helpful?ie=UTF8&amp;showViewpoints=1&amp;sortBy=bySubmissionDateDescending
http://www.amazon.com/Evolution-Everyone-Darwins-Theory-Change/dp/0385340214
http://www.amazon.com/Food-Rules-Eaters-Michael-Pollan/dp/014311638X/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1297305420&amp;sr=8-1
http://www.amazon.com/Primates-Classroom-Evolutionary-Perspective-Childrens/dp/0870236113/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1261589323&amp;sr=1-1
http://www.amazon.com/Exiles-Eden-Psychotherapy-Evolutionary-Perspective/dp/0393700739/ref=sr_1_2?ie=UTF8&amp;s=books&amp;qid=1261589294&amp;sr=1-2
http://www.amazon.com/Paleolithic-Prescription-Program-Exercise-Design/dp/0060916354/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1261589224&amp;sr=1-1
http://www.amazon.com/Chimpanzee-Politics-Power-among-Apes/dp/0801886562/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1261589183&amp;sr=8-1
http://www.amazon.com/Stranger-Strange-Land-Robert-Heinlein/dp/0441788386/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1258348123&amp;sr=8-1
http://www.amazon.com/Full-Plate-Diet-Great-Healthy/dp/1885167717/ref=sr_1_13?ie=UTF8&amp;s=books&amp;qid=1266199288&amp;sr=1-13
http://www.amazon.com/Religion-War-Scott-Adams/dp/0740747886/ref=ntt_at_ep_dpi_9
http://www.amazon.com/Full-Plate-Diet-Great-Healthy/dp/1885167717/ref=sr_1_13?ie=UTF8&amp;s=books&amp;qid=1266199288&amp;sr=1-13
http://www.amazon.com/Blindsight-Peter-Watts/dp/0765319640/
http://www.amazon.com/Miracle-Years-Hanna-Schissler/dp/0691058202
http://www.amazon.com/Redneck-Manifesto-Hillbillies-Americas-Scapegoats/dp/0684838648
http://www.amazon.com/review/product/039332169X/ref=dp_top_cm_cr_acr_txt?%5Fencoding=UTF8&amp;showViewpoints=1
http://www.amazon.com/Andromeda-Strain-Michael-Crichton/dp/006170315X/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1225932164&amp;sr=1-1
http://www.amazon.com/Atheist-Manifesto-Against-Christianity-Judaism/dp/1559708204
http://www.amazon.com/Mayo-Clinic-Family-Health-Book/dp/1603200770/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1267299889&amp;sr=1-1
http://www.amazon.com/Body-Sculpting-Bible-Men-Revised/dp/1578262380/ref=sr_1_1?ie=UTF8&amp;qid=1298573232&amp;sr=8-1
http://www.amazon.com/Mens-Health-Big-Book-Exercises/dp/1605295507
http://www.amazon.com/dp/1594866279/ref=asc_df_15948662791442125?smid=ATVPDKIKX0DER&amp;tag=pg-1583-01-20&amp;linkCode=asn&amp;creative=395093&amp;creativeASIN=1594866279
http://www.amazon.com/dp/0345498461/ref=asc_df_03454984611442018?smid=ATVPDKIKX0DER&amp;tag=pg-1583-01-20&amp;linkCode=asn&amp;creative=395093&amp;creativeASIN=0345498461
http://www.amazon.com/Beginning-Runners-Handbook-13-Week-Walk-Run/dp/1553650875/ref=sr_1_1?ie=UTF8&amp;qid=1298575384&amp;sr=8-1
http://online.wsj.com/article/SB10001424052748703558004574581891694514228.html
http://www.amazon.com/Edible-Wild-Plants-Foods-Adventure/dp/1423601505
http://www.amazon.com/Shoppers-Guide-Organic-Food/dp/1857028406/ref=sr_1_16?s=books&amp;ie=UTF8&amp;qid=1308213453&amp;sr=1-16
http://en.wikipedia.org/wiki/A_Portrait_of_the_Artist_as_a_Young_Man
http://en.wikipedia.org/wiki/Stream_of_consciousness_writing
http://entertainment.time.com/2011/08/30/all-time-100-best-nonfiction-books/#fast-food-nation-by-eric-schlosser
http://www.amazon.com/Stranger-Strange-Land-Robert-Heinlein/dp/0441788386/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1258348123&amp;sr=8-1
http://www.webmd.com/sleep-disorders/sleep-apnea/continuous-positive-airway-pressure-cpap-for-obstructive-sleep-apnea
http://en.wikipedia.org/wiki/The_Catcher_in_the_Rye
http://www.amazon.com/Catch-22-Joseph-Heller/dp/0684833395
http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&amp;s=books&amp;qid=1253993543&amp;sr=8-1
http://www.amazon.com/Aero-Speed-Hyperformance-Jump-Rope/dp/B00017XHO8
http://www.invisibleshoe.com/#ecwid:category=135066&amp;mode=product&amp;product=278983
http://view.exacttarget.com/?j=fe621670756c0575741d&amp;m=fe7215707561047d7315&amp;ls=fde817797d6d037977177974&amp;l=fe9215717260007a70&amp;s=fe2d13707d600478751c72&amp;jb=ffcf14&amp;ju=fe2e167375640d75711576&amp;r=0
http://www.amazon.com/Element-Surprise-Navy-Seals-Vietnam/dp/0804105812/ref=sr_1_1?ie=UTF8&amp;qid=1304634342&amp;sr=8-1
http://www.amazon.com/Lone-Survivor-Eyewitness-Account-Operation/dp/0316067598
http://www.amazon.com/Diving-Bell-Butterfly-Memoir-Death/dp/0375701214/ref=sr_1_1?ie=UTF8&amp;qid=1312848167&amp;sr=8-1
Political
Iraq Research
http://en.wikipedia.org/wiki/Al-Tawhid_Wal-Jihad
http://www.ontheissues.org/Drugs.htm#Barack_Obama
Congress Related
http://thomas.loc.gov/home/r110query.html
http://www.senate.gov/legislative/LIS/roll_call_lists/vote_menu_110_1.htm
http://www.usdoj.gov/
http://www.issuedictionary.com/Barack_Obama.cgi
http://thomas.loc.gov/cgi-bin/query/D?r110:75:./temp/~r110y7HfAa::
http://www.senate.gov/legislative/LIS/roll_call_lists
/roll_call_vote_cfm.cfm?congress=107&session=2&vote=00237
http://allafrica.com/
http://www.politifact.com/truth-o-meter/promises/??
Health & Exercise
Green Tea
http://www.teatrekker.com/store/tea/green/green+-+japan.php
http://www.o-cha.com/brew.htm
http://www.ehow.com/how_2080066_steep-loose-leaf-tea.html
http://cooksshophere.com/products/tea/green_tea.htm
http://whfoods.org/genpage.php?tname=foodspice&amp;dbid=146
http://en.wikipedia.org/wiki/Health_effects_of_tea
http://blackdragonteabar.blogspot.com/2008_09_01_archive.html
http://blackdragonteabar.blogspot.com/
https://www.itoen.com/leaf/index.cfm
http://www.maiko.ne.jp/english/
http://www.mellowmonk.com/buyGreenTea.htm
http://www.o-cha.com/home.php
http://www.denstea.com/
http://www.theteaavenue.com/chgrtea.html
http://www.teafrog.com/teas/finum-tea-brewing-basket.html
Leptin is the new kid on the block, but leptin cannot do its own job if insulin is always too elevated. It has been decades now that we've known insulin, hyperinsulinemia and insulin resistance are the drivers of obesity (and also help cause other major diseases of civilization). These are caused by constantly eating too many carbohydrates (humans are omnivores but as we get closer to present-day it's obvious we have a carnivore bend to our evolution and our bodies simply can't handle the high carb diets we're currently eating).
&#x200B;
Read this book and you will understand why what I've just told you was on the losing side of a political battle, and is thus mostly ignored. Or start by listening to the first 20-30 minutes of this interview or to this and this to get an idea of what's in the book (note: Gary emphasizes obesity but then talks about the other diseases of civilization. Obviously he's just a starting point as well but he properly documents the general incompetence of nutrition/disease prevention researchers).
&#x200B;
Only highly competent doctors who are focused on disease prevention have managed figure this stuff out - even then, some didn't believe it either until they saw patients that seemed to contradict what they were taught. Or in the case of Terry Wahls and Richard K. Bernstein, they were well on their way to dying and had to do something to heal themselves.
book recommendation
Calories are not equal. A sugar calorie is not the same as a fat calorie. Eating sugar will spike insulin which causes energy to be stored in fat cells. Eating fat doesn't spike insulin so nothing is being stored as fat. [Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health]
(https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/)
Further, eating carbs and sugar makes a person hungry 2-3 hours after eating. Insulin clears the body of energy. All the energy is gone in the blood, and insulin blocks the fat cells from releasing more energy. A person has to eat again. When I eat sausage, eggs, and butter for breakfast, I can easily go 6 hours without eating and not be hungry.
This is a controversial topic.
The traditional nutritional advice is that all calories are equal, and to lose weight you simply need to eat fewer calories. Further, nutritionists advised that fat and especially saturated fat were bad and caused all sorts of disease.
Lately, an alternate view has emerged that eating carbohydrates tends to make your body burn less calories and creates an urge to consume more. In addition, fat and even saturated fat turn out not to be bad for you.
This article gets into the debate. "On the very low-carbohydrate diet, Dr. Ludwig’s subjects expended 300 more calories a day than they did on the low-fat diet."
Two books to check out are Good Calories, Bad Calories and The Big Fat Surprise.
I am now persuaded that calories are not all the same.
Here's some stuff to get you started. I don't know why I'm posting this since A. basically no one wants to hear it, B. everyone wants to stay on their high horse morally and look down on fat people as somehow weaker and dumber subhuman morlocks who can't understand the second law of thermodynamics, and C. no one wants to think that the system is more complex than calories in, calories out and that the body can regulate metabolism to deal with calorie excess or restriction.
One of the best places to start is with Good Calories Bad Calories by Gary Taubes. The last 160 pages of this book are cited sources. It's free at your local library and it's got sources galore. The only knock on this book I've seen is that Taubes himself is not a scientist, which is true. He didn't do the science he simply collected the available science and wrote a book based on what the science says. What the science says is that calories aren't the issue.
That book can be dense so there's a more accessible version out there called Why We Get Fat. Same info just far less dense.
Or you could check out his AMA and/or this answer to the calories in calories out question
Either of these will keep you busy for months and both have more cited sources than you can shake a stick at. The gist is that calorie restriction works, kind of, until you remove the restriction. Most of the time it does not do anything to lower the amount of adipose tissue a person has. Any weight loss comes from other sources. Insulin restriction, through lowering carbohydrate (and especially sugar) intake is what makes adipose tissue shrink.
Edit: Here's a pretty good summation of GCBC
Keto means very low or no carbs in your diet. There are also specific food groups in paleo that you can't eat in keto and vice versa. I'm not super familiar with the keto diet, frankly, so I'm not really the person to ask. I like fruit and sweet potatoes. I tried out paleo for a week after doing some research and talking to a co-worker who has been paleo for awhile. I also ending up reading Gary Taube's Good Calories, Bad Calories. There are definitely some valid criticisms of his science, but a lot of what he wrote seemed pretty compelling, and by the time I finished the 600+ pages, the results of my own personal experiment sealed the deal.
While this doesn't directly answer your question, I just started reading a book called Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health by Gary Taubes that delves into this exact question and is so far chock full of studies and citations. It's general approach is to provide the reader with a full picture of the relevant research and let them decide for themselves.
I'm only ~10% of the way in, but so far it seems to suggest that the type of calories you consume does have an impact on weight, health, and longevity, and it's not as simple as fat vs carbs. Things like the types of fat consumed, ratios of different types of cholesterol, etc. seem to have an impact as well.
Something else important to note is that it's very hard to do controlled studies of this type because it's impossible to only move one factor at a time. For example, if you want to test the impact of a high fat diet, you necessarily have to either decrease calories of a different type or increase the number of calories all together. That makes it difficult to tease out causation.
Again, I don't know the specific answer to your question, but if you don't get a good answer here I suggest checking out that book.
Eh, usual argument about veg. oil being very high in n-6 polyunsaturated fat, that that's probably not good for us (apparently increases inflammation, and there's apparently good data to backup that our ratio of n-3/n-6 consumption should fall in some specific range - we don't get enough n-3; we're generally not adapted to a diet as high in polyunsaturated fat as we're eating).
On the other-hand, the saturated fat hypothesis seems to have generally failed.
http://en.wikipedia.org/wiki/Omega-6_fatty_acid#Negative_health_effects
Also reading though
Read The Straight Dope on Cholesterol beginning to end to have a better understanding of cholesterol.
After reading The Straight Dope on Cholesterol, read Good Calories, Bad Calories by Gary Taubes.
Dr. Attia and Gary Taubes teamed up to form the Nutrition Science Initiative, which is actually sponsoring research on fatty liver disease. Their books and websites are a great resource on what's going on in your body when it comes to insulin, cholesterol, etc.
> She's been chugging down slimfast everyday for the past 4 years
That can't be helping. I find it astounding how much disinformation there is out there about weight control and "diet". You could do your sister some good by informing her of better, legitimate information about these subjects that don't come from companies who want you to be fat so you'll buy their product.
Start with Good Calories, Bad Calories.
That isn't even a scientific study, it's a survey of so called "experts".
At this point in time there is such a wealth of knowledge around ancestral health and nutrition that it is inefficient for me to try enumerate them. Instead, there are a number of very well sourced books on the topic. Here are two of the big ones. In them you will find abundant references to scientific study.
The Paleo Answer by Loren Cordain
The Paleo Solution by Robb Wolf
Good Calories, Bad Calories by Gary Taubes
Just a little (unsolicited) advice from someone who has lost the weight.
I'll admit it was relatively easy for me, mostly because I had enough time to prepare myself simple meals, and I'm willing to eat similar things every day, and I had the information that made choosing foods simple.
First off, you are correct that exercise doesn't cause you to really lose much weight, especially exercise that is aerobic. It just makes you hungrier and you make up for the burned calories by eating more. Some progress can be made using heavy weightlifting, but diet is 90% of weight loss.
You said it is simple, but I wonder exactly what you mean by that. If you mean what I'm about to say, sorry for repeating what you already know. My sister understands what I'm going to say, but her job, etc. makes it difficult for her to have the useful types of food available.
Ok, after that preface, the easiest way to lose weight is to eat a ketogenic diet (i.e. less than 30 g of carbs a day) and just eat as much food as you want. You complain about hunger, this diet will solve that. Just keep eating until you are full, but NO EXTRA CARBS. If you want the scientific backing for why the food pyramid is killing you and grains and sugers are infinitely worse than saturated fat, buy Good Calories, Bad Calories by Gary Taubes.
For a long time before reading that book I too was a hater of the overweight. Then I realized that most of the time, they are mislead on what is healthy (pretty much all refined low fat grains, which are terrible for you) and what is unhealthy (fatty meats, which are actually good for you). Someday the U.S. will wise up to this (maybe) and there will be things that are ACTUALLY healthy available in restaurants, grocery stores, and as snacks, but as of right now you would have to buy and cook a lot of meat/smoke meats/eggs. I constantly hear people talking about how some person is fat because of all the butter or bacon they eat. It's not that stuff, it is the chips and low fat crackers and soda.
Imagine laying off carbs is like going on methadone for food. You end up not hungry (the insulin from the carbs is what makes you hungry) and you lose weight rapidly (3 lbs a wk or so). If you choose to change, great, but if not, having the knowledge at least means you can make the choice more informed.
I'm happy to help. Now I'll re-address your second set of questions. :)
Good luck!
Hi all. I'm currently guiding around 10 people through the diet -- inner core of family and friends and word of mouth is spreading quickly.
I tend to use the following books for them:
The first one is an easy-to-digest paperback while the second one gets a bit more into the "how" of keto. GCBC is an exceptionally good book for anyone interested in the details.
Yes dear, I knew exactly which article you were referring too. Now how about you go read about him from his own website and compare notes? He is very clear about everything he has tried, when it was and the science behind it.
But honestly if you would like a science backed book instead of just one man to tell you calories are not that simple then I would recommend -
Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health https://www.amazon.co.uk/dp/1400033462/ref=cm_sw_r_cp_apa_i_.IW9AbGXQ1PMM
Kind of an oversimplification though.
http://www.amazon.com/gp/aw/d/1400033462?pc_redir=1407351599&amp;robot_redir=1
Certain calories, or diets are more predisposed to being stored as fatty tissue than others.
100 calories of sugar follows a very different digestive route than 100 calories of protein.
Insulin resistance can also play a big role in whether or not a calorie is stored as fatty tissue or not.
https://www.amazon.com/gp/aw/d/1400033462/ref=mp_s_a_1_1?ie=UTF8&amp;qid=1481165177&amp;sr=8-1&amp;pi=SY200_QL40&amp;keywords=good+calories+bad+calories&amp;dpPl=1&amp;dpID=411ntYj7U%2BL&amp;ref=plSrch
For years the mantra was "a calorie is a calorie," but recently a more nuanced view has been emerging. There is some evidence that the hormonal response (mostly insulin) to sugar is more counter productive to weight loss than what the number of calories would suggest. Always Hungry, by David Ludwig, MD, PhD (an endocrinologist) goes into this theory some. Another theory is that fat+sugar+salt creates an intense pleasure response that is addictive. Good Calories, Bad Calories by Gary Taubes gets into this.
Personally, I think diet and metabolism are highly individualized and really too complex to nail down hard and fast rules. If you are concerned about how sugar is affecting you, I'd suggest experimenting with it and seeing out it goes. I have no doubt that some people are more sensitive to it than others. For me, all the above seems to apply. Sugar definitely makes me hungrier and also makes me feel tired and gross, but again, I don't think everyone is the same.
Always Hungry: https://amzn.com/1455533866
Good Calories, Bad Calories: https://amzn.com/1400033462
Yes. https://www.amazon.com/Great-Cholesterol-Anthony-Colpo/dp/1430309334
I second the Living Gluten-Free for Dummies. That was a really helpful one for me. The other two I've most benefitted from are
The G-Free Diet: A Gluten-Free Survival Guide
and The Gluten Connection
i have a ton of books from the editors of Cooking Light magazine. They're awesome recipes and also include some side dish ideas as well. Once a year they come out with a compilation of all the recipes from the magazine and they have a few special editions. I highly recommend them. I've never been disappointed. My first and still favourite although it doesn't give the calories for the side dishes it recommends. However, the majority of their recipes are available online you can import them to MFP
I also recently picked up a couple of interesting cookbooks:
Betty Crockers' 1500 calories a day - it allows you to mix and match recipes to come up to 1500 calories (more or less depending how you choose) per day including dessert
Calories In Calories Out cookbook - this one not only tells you the calories, but how much walking/jogging it would take to burn off the calories from the meal
https://www.amazon.com/Calories-Out-Cookbook-Guesswork-Calories_Plus/dp/1615191046
Hello, Thanks!
Is this the book?
https://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277
May just buy it since it's not much.
And thanks for the other recommendation!
> Fruits and vegetables are not remotely filling for me. Bread and rice is, I've been chowing down on that.
So what's the problem? It sounds like you answered your own question. Eat whole grain bread, whole grain pasta, brown rice, potatoes, lentils.
I'm just like you, I literally wrote a similar post earlier today. If I eat just a salad even if it is enormous I don't feel satiated. If I eat some corn or bread with it I'm fine.
It sounds like you discovered "The Starch Solution" on your own. Whole grain carbohydrates are GOOD for you so eat them!
https://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277
I disagree with Keto in the long term, based on this:
https://www.amazon.com/Starch-Solution-Regain-Health-Weight/dp/1623360277
I just celebrated a birthday last week and my sister got me a low-carb cookbook and an assortment of low-carb vegetable seeds (because she knows I love to grow some of my own ingredients). It was a very thoughtful gift, just perfect for me.
I just recently bought these 3 cookbooks on amazon.com and so far i've gotten some good ideas. The 3rd one isn't necessarily keto, but many of the recipes are low in carbs and lots of the ones that aren't can be modified. They're all written by keto and paleo food bloggers I follow.
http://www.amazon.com/gp/product/1624141196?psc=1&amp;redirect=true&amp;ref_=oh_aui_detailpage_o00_s00
http://www.amazon.com/gp/product/1592337015?psc=1&amp;redirect=true&amp;ref_=oh_aui_detailpage_o00_s01
http://www.amazon.com/gp/product/1624141404?psc=1&amp;redirect=true&amp;ref_=oh_aui_detailpage_o00_s00
I know theres a couple of books out there that have a full 30 day meal plan in them. I know nothing about macros really and don't know if these books would help you. :-(
Beginners Guide
I have another one in this series for insulin resistance- it's not keto, but the recipes are phenomenal. My sister's had the same experience with the migraine relief one.
[Most popular one I sell daily] (https://www.amazon.com/dp/1628602821/ref=cm_sw_r_cp_awdb_t1_vp3YAbK6H8MZN)
Another one I sell a tonne of
I don't know if this helps AT ALL, but I hope it does!
Here are all the local Amazon links I could find:
amazon.com
amazon.co.uk
amazon.ca
amazon.com.au
amazon.in
amazon.com.mx
amazon.de
amazon.it
amazon.es
amazon.com.br
amazon.nl
amazon.co.jp
amazon.fr
Beep bloop. I'm a bot to convert Amazon ebook links to local Amazon sites.
I currently look here: amazon.com, amazon.co.uk, amazon.ca, amazon.com.au, amazon.in, amazon.com.mx, amazon.de, amazon.it, amazon.es, amazon.com.br, amazon.nl, amazon.co.jp, amazon.fr, if you would like your local version of Amazon adding please contact my creator.
I can recommend a few books that we constantly use to cook from:
The Happy Herbivore
But I could never go Vegan
500 Greatest-Ever Vegetarian Recipes
We use the first two on a weekly basis, although we mix in some traditional vegetable noodle soups, homemade pizza (with vegan cheese), lots of wok-style noodles with vegetables and tofu and more.
Of the many vegan cookbooks my girlfriend and I have used, we've probably used The Happy Herbivore the most. In fact, right now we're baking a gluten-free pumpkin cheesecake. Fingers crossed!
[The Happy Herbivore] (https://www.amazon.com/Happy-Herbivore-Cookbook-Delicious-Fat-Free/dp/1935618121/ref=gbph_tit_m-3_73db_42ace4da?smid=ATVPDKIKX0DER&amp;pf_rd_p=9d963e9f-d755-49d3-9a62-2b04872d73db&amp;pf_rd_s=merchandised-search-3&amp;pf_rd_t=101&amp;pf_rd_i=45&amp;pf_rd_m=ATVPDKIKX0DER&amp;pf_rd_r=VX4C20KJ9510RY8K6JQE) is on sale for $13.77.
I'm not a robot..
I have been vegetarian for 13 years. I use the big recipe sites like allrecipes, www.food.com , www.foodnetwork.com , www.epicurious.com , plus some veg-specific ones like www.vegweb.com and www.vegetariantimes.com . Honestly, I would suggest picking up a cookbook. If you don't want to spend any money you could even check out a couple from the library. They usually have some decent veg cookbooks. It is very easy to find low fat/low calorie vegetarian cookbooks. I have a couple of vegan ones that I use a lot because my husband is vegan (I'm not): Appetite for Reduction and The Happy Herbivore Both authors have some good vegan recipes on their websites too: www.happyherbivore.com and www.theppk.com
Another thing that is really simple is just to modify the things you like to eat now and make them vegetarian. My coworkers always ask me what I eat but besides the fact that I tend to eat more world cuisine than the average meat-eating person I eat a lot of the same things that they do. Lasagna, stir fries, casseroles, tacos, most anything you can think of. So my advice is to just think of whatever you want to eat and either modify it yourself or google a recipe for it to make it meatless and low-calorie.
i've heard a number of IBS sufferers finding relief through a well-balanced vegetarian/vegan (keyword: well-balanced) diet. it may be worth trying for a few weeks since you're experiencing so much discomfort.
the happy herbivore is an excellent cookbook to start out with, and veganist is great for straightforward, to-the-point-information about a balanced plant-based diet and how it can help.
5$ Shredded Chef.
http://www.amazon.com/Shredded-Chef-Recipes-Building-Getting-ebook/dp/B007FW0PI8/ref=tmm_kin_title_0?_encoding=UTF8&amp;sr=&amp;qid=
I'm interested in their guide, but it's just too expensive. I can get 5 cookbooks instead.
Thanks for the channel recommendation, I'll check it out. Please keep this in mind if you start making the videos, I'm definitely a visual learner when it comes to cooking because I just feel so out of my element. I just graduated and until recently, I've pretty much lived on sandwiches and eating out for essentially my entire life. I literally just cooked chicken breasts for the first time ever about a week ago... With starting my full time job, meal prepping has become the vehicle by which I've undertaken to learn how to cook and develop a new long term habit...so let's just say there's been a lot of googling recently, I even read the shredded chef cookbook but that's mainly tailored towards cooking every day and I'm just too busy to do that.
I was bought this one as a present: http://www.amazon.com/The-Shredded-Chef-Recipes-Building-ebook/dp/B007FW0PI8
I haven't read it yet, but it's well reviewed.
https://www.amazon.com/Endurance-Training-Diet-Cookbook-Triathletes-ebook/dp/B01EQ2S30Q
I started reading The Endurance Training Diet & Cookbook, which is specifically what prompted me to look into this study because I was genuinely surprised by the lack of carbohydrates the author recommends endurance athletes consume.
Fedt er ikke usundt og det er billige kalorier. Kartofler, ris, bønner, fedt kød, indmad og grøntsager. Så bliver det ikke meget sundere.
Drop chips, sodavand, dårlig chokolade og cigaretter, så er der penge til de andre ting.
edit: det er fint at downvote, men myten om at fed mad gør en fed er for længst aflivet. Følg med i forskningen please.
http://www.medpagetoday.com/primarycare/dietnutrition/55425
http://www.nytimes.com/2015/02/21/opinion/when-the-government-tells-you-what-to-eat.html
Eller den her: http://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
Der foregår en del interessant inden for fx sportsmedicin hvor marathon og ultraløbere klarer sig bedre uden kulhydrater og med en masse fedt end omvendt.
http://www.medscape.com/viewarticle/846278
Or you can read these books
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?keywords=gary+taubes&amp;qid=1567108022&amp;s=gateway&amp;sr=8-1
https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462/ref=sr_1_2?keywords=gary+taubes&amp;qid=1567108022&amp;s=gateway&amp;sr=8-2
https://www.amazon.com/Case-Against-Sugar-Gary-Taubes/dp/0307946649/ref=sr_1_3?keywords=gary+taubes&amp;qid=1567108022&amp;s=gateway&amp;sr=8-3
All three explain The Big Fat Lie. Seeing as how you are all hung up on youtube being an invalid source. Tell me why all three books have chapters about how CICO are not the only story about weight loss? Get back to me when you read them.
See also
https://www.healthline.com/nutrition/debunking-the-calorie-myth
https://www.healthline.com/nutrition/calories-in-calories-out
https://medium.com/@drjasonfung/counting-calories-is-a-ridiculous-way-to-try-to-lose-weight-beae03cd1c46
https://rebootedbody.com/calories/
https://www.dietdoctor.com/first-law-thermodynamics-utterly-irrelevant
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC506782/
This is not true at all. What you eat is by far the most important factor in body weight and overall health. Your body responds to and uses different foods in different ways. Some foods promote fat accumulation and some do not.
While the law of thermodynamics dictates that if you're getting fatter you're expending less energy than you're taking in, this information is so obvious that it's useless. As Gary Taubes points out, it's like saying the room got more crowded because more people came in than left. This tells us nothing about why the room actually became crowded.
In terms of diet the law of thermodynamics definitely applies: a necessary condition of getting fat is expending less energy than you take in, and a necessary condition of expending less energy than you take in is getting fat. The problem is that this does not provide a direction of causality! Popular opinion says that more energy in than out causes fat accumulation, but rigorous empirical research says that the reverse is much more likely to be true.
The bottom line is that the body is a complex system where what you eat plays a major role in determining whether or not you accumulate fat, and therefore whether or not you expend less energy than you take in.
There isn't one universal diet because everyone has different nutritional needs. The only thing I can say for sure is that getting rid of processed food, cutting down on or eliminating sugar altogether, and eating a lot of vegetables (NOT CANNED!), are steps in the right direction. And eat a variety of veg - those colors are useful markers for the nutrients within. That's right. No more Doritos Locos tacos, no more Pepsi, no more Oreos.
If you start there and stick with that diet, your body will get accustomed to eating real food. Then you can introduce your junky foods and see how your body reacts and tailor your diet from there.
The right diet will give you steady energy, a feeling of satiety, and a positive mood.
Nutrition isn't one-size-fits-all, that's why there are so many different diet books out there and a ton of fat people. One of the best things you can do for yourself is to take the time to learn about what your body needs.
These books changed my life:
The Metabolic Typing Diet - eat according to your body's needs. Includes a regimen to follow which can really help with getting to know your individual requirements.
Good Calories, Bad Calories - a fantastic read that gives a good idea of how food works in our bodies.
EDIT: This will also give you a starting point for recipes. I am a hella lazy cook and try to do things in one dish. Most of the stuff is made in the oven so I don't have to babysit. But hell yeah, you can roast some protein and veg in the oven. You can even boil protein and steam veg on the stove. Or sautee it all in a pan. And eat it with a slice of avocado!
That's the other thing about starting a new lifestyle. Forget complex recipes. Learn how to prepare food and learn to enjoy it in its natural state.
The rush of energy you get when you're eating the right thing has nothing to do with the seasonings; a humble salmon fillet on a bed of blanched kale will give you the same muscle pumping RAWR! as a miso-glazed salmon fillet over wilted kale tossed with pine nuts and coconut-wasabi creme. U feel me? Get the basics down first. Mark Bittman's How to Cook Everything is a great place to start. It comes with 2000 recipes too.
Thanks for the links.
Okay so this may, or may not be a revelation, but obesity or any excess fat accumulation would not occur if not for the carbohydrates in the diet.
Trans fats are bad, agreed. Carbs are worse.
99.9% of western diseases are caused by the refined carbohydrates in the diet.
Have a look at this
Good calories, Bad calories by Gary Taubes:
http://www.amazon.ca/gp/aw/d/1400033462
This will help...
Don't be snarky.
My own guess is that it's slamming Carl Sagan, who is like the patron saint of a lot of Reddit, and positively quoting Crichton, whom a lot of the more alarmist climate change types have been demonizing for over a decade because he points out how much bad politicized "science" there is out there.
If it makes it easier, take a look at Gary Taubes' writing on medical research and the nonsense that gets published there: http://www.amazon.com/gp/aw/d/1400033462/ref=redir_mdp_mobile?pc_redir=1395587729&amp;qid=1286302951&amp;ref_=sr_1_1&amp;s=books&amp;sr=1-1
Im sorry but most of what you said isnt true. Its not that simple. Have you read this book? https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462
Sugar has a lot more to do with it and thermodynamics doesnt apply completely because humans are not 100% efficient. Also this study: https://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?mcubz=0
The fact is weight loss and weight is alot more complicated than you are trying to make it seem, and that is harmful to people who are fat through no fault of their own.
I'd like to flag that you are completely ignoring medical conditions that make people overweight. Do you have any idea how it makes those people feel when you judge them the way you do?
Jeeze, the responses to my post almost completely prove my point. Some self awareness would go a long way around here!!
Actually, nothing to do with what you just said. Fat people have damaged liver and/or endocrine systems (insulin control problems) that prevent them from using stored fat for fuel so they are driven to eat because they are literally starving on a cellular level. They’ve proven this in rats where they starved obese rats to death. They starved to death but were still fat when they died. It’s probably the vegetable oils breaking liver function or something in the modern diet (GMO wheat?) that triggers the breakdown in the metabolism. A Keto diet will cure it, the weight will fall off, but you can never eat like your skinny friends as you’ll gain all the weight back.
EDIT: thanks for all the down votes. Good to know there are Registered Dieticians that are autists too. For those of you who are wondering why you’re fat no matter what you do:
You’ve been lied to and it’s quite profitable
Exercise doesn’t make you lose weight
It’s the Insulin, stupid (not the calories)
“One illustration of the error in a calorie is a calorie can be found in a small but very well controlled study in the American Journal of Physiology in 1992. Healthy insulin-sensitive young males were used as their own controls. After a 12 hour lead-in fast, half the subjects were totally fasted for another 72 hours while the others had 105% of their caloric need given intravenously as pure fat (Intralipid). The results are quite astounding: the two groups showed almost the same weight loss whether they were completely fasting or eating more calories than they needed as pure fat. The other blood values – ketone levels, blood glucose, insulin levels, etc. – affected by the total fast were duplicated in those subjects getting the intravenous fat.”
The only way you can 'eat more and lose weight' is if you go vegan.
Edit: see this
this
this
this
this
Etc. Etc.
I'm not saying all vegan diets are good diets and will always aid in weight loss. But a lot of people 'sell' veganism as a way to lose weight and eat a ton of food(I know this is not the point of veganism)