Best special diet cooking books according to redditors
We found 3,043 Reddit comments discussing the best special diet cooking books. We ranked the 554 resulting products by number of redditors who mentioned them. Here are the top 20.
16. Breaking the Vicious Cycle: Intestinal Health Through Diet
19 mentions
Used Book in Good Condition
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.
yes! Baby-led weaning was awesome. Basically as soon as my daughter was old enough to sit upright on her own (around 6 months) we started feeding her the exact same food we eat ourselves (supplementing w/ a bottle of course). The only exceptions are some dangerous things like large pieces of meat that require chewing, round things like blueberries and grapes, or things that baby's bodies can't quite deal with yet like raw meat and fish.
I wrote a long guide to getting my toddler to eat, which I think is worth a read. The real keys are to make sure they're involved in meal planning and preparation. nobody likes being told what to do, even toddlers and babies, so you need to make sure they feel empowered and like they have control over their own bodies and what goes into them.
Yes!!!! Like the other post says - unless you're an athlete protein isn't really a concern, assuming you eat a fairly balanced, healthy diet. If you are an athlete I can't recommend this book enough. Actually, all of his books are great.
I went vegan over 4 years ago and have never felt better or been healthier in my life! Plus it's nice to know that I'm doing my part to help animals and the planet. Here's a list of some other books/resources that have helped me immensely along the way, for anyone else who might be considering the transition:
Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet
How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss
The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet
Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure
Oh She Glows (Food Blog)
Keepin' It Kind (Food Blog)
It takes work and is difficult at first, like most things in life that are worthwhile, but I promise you that it is very, very rewarding once you understand that you have made the commitment to live in a healthy and kind way. :)
> As of today i have given up all sodas and am drinking nothing but water
That's a great start!
Empower yourself with keto knowledge and read the FAQ's as per the other responders messages.
My humble opinion: Concentrate on the diet/lifestyle change. Worry about exercise later when you are in the 210/215 range. (I'm biased kuz that's what I did).
Check in here regularly as we love seeing progress and cheering you on. At your size we've seen several people drop 20lbs/month for the first 5 months. Don't expect that kind of loss but it can happen.
I was 265, I'm now 202. I never thought I'd lose the flab - I despised the idea of starving to lose it and eating nothing but crackers & lettuce. I stumbled upon /r/keto in a foodporn post and fell in love.
Don't get discouraged if you "stall". I've been stuck in the same spot for a while now but my waist is shrinking and I'm getting more definition to my body and my BF% is dropping. The scale is often a lying whore.
I would recommend getting hooked up with MFP for your first month and if you feel like you've fallen off the wagon. Set up the MFP macros to suite a keto diet.
Reading:
Why we get Fat and what to do about it by Gary Taubes
this book is referenced many times in the FAQ references.
Also try The Art and Science of Low Carbohydrate Living
Definitely read/visit all the links in the side bar.
Also, when we say "macros" we mean your ratio of calories from fat/protein/carbs.
For keto, you want 65% of your calories to come from fat, 30% to come from protein, or 5% (20g or less per day) to come from carbohydrates, mainly leafy green vegetables and broccoli/cauliflower (and others).
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.
Congrats on considering going vegan!! I've been vegan for almost 2 years. In terms of energy and strength, I feel just about the same as I always have. I don't feel as sleepy after meals, but that's likely because I started eating healthier in general. I avoid processed carbs and overly sugared things, which makes me feel more energetic. My digestive system is also happier. I had heartburn and constipation problems (TMI, I know), which have entirely disappeared, likely from increased fiber intake and from cutting dairy.
I feel entirely healthy, but I don't think veganism is a miracle cure or magically superior diet. It's just like any other diet: it has the potential to be healthy and provide you with all essential nutrients as long as it is well-planned and doesn't involve too many processed foods.
Make sure you supplement B12! I recommend an actual vitamin supplement. Don't rely on B12 fortified milks and foods, I think they've been shown to be unreliable.
I highly recommend checking out Jack Norris' website for any questions you have regarding nutrition on a vegan diet. I also recommend the book Vegan for Life. It's a quick, comprehensive introduction to meeting your nutritional needs on a vegan diet. Overall, I don't think it's complicated to plan a healthy vegan diet. But I learned a lot about nutrition in general from the book, and I'm better at getting various nutrients now than when I ate an unplanned omnivorous diet.
As for protein options, my two favorites are lentils and tempeh. I have no problem meeting my daily protein requirements, but I don't target the suggested macros on this subreddit (mostly out of laziness). I haven't had any problems building or maintaining muscle. Here's one of my fave lentil recipes and one of my favorite tempeh recipes for inspiration! Any recipe by Isa Chandra Moskowitz is just delicious. I love the tempeh sausage crumbles served with marinara sauce over spaghetti squash. Yum!
I read /r/vegan a lot, and many new vegans report feeling weak or hungry when they switch. It's almost always because their initial diets are heavy on vegetables, but low on sources of carbs and fat. Fat in particular can easily slip out of a vegan diet, once meat and dairy are cut. Make sure you include nuts and other healthy fats, such as avocado. Don't shy away from oils entirely.
Finally, to make sure you're satisfied on a vegan diet, include umami-rich foods! I really believe that people who become vegan only to succumb to "cravings" for meat and cheese are lacking umami in their dishes. Here's an article that explains umami from another great vegan nutrition blog. And here's a list of ways to add umami to vegan dishes.
Okay...I'll stop writing my novel now! Good luck with your transition, I hope it works out for you :)
Yes I do! Full disclosure, I got this recipe out of a vegan cookbook called Thug Kitchen.
 
This recipe makes a lot of cauliflower btw, probably enough for like 4-6 people, so just cut it in half if you don’t think you need that much.
 
Ingredients
2 medium heads of cauliflower
1/2 cup flour (I used all-purpose, but it doesn’t really matter what kind you use)
1/2 cup water
1/2 to 2/3 cup sriracha (depending on how much you can handle the heat)
2 teaspoons oil (I used olive, but if you’re cheap you can use pretty much any oil and it will work)
1/4 cup rice vinegar
1/2 teaspoon soy sauce
 
Directions
> are actually a far superior source of protein — low in fat, high in minerals.
Humans did not evolve to eat a low fat diet. Eating fat does not make one fat,it's all the carbohydrates,grains and sugar in our current "diet"
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
It starts out with this asshole who's now made millions of dollars convincing people gluten is evil to humans. Then suddenly it's open season, because other folks realize there's money to be made all down the line by writers, nutritional consultants and food manufacturers.
Now we have tens of millions of people who were raised on wheat, but "can't" eat all the breads/pastas/etc. they grew up learning to love, so there's a huge opportunity to manufacture and market a whole class of new foods that emulate wheat.
One of the fucked up things about the whole ridiculous GF fad is that as long as you're not Celiac's or have a legitimate gluten intolerance, gluten is the best part of the wheat. If you want to be healthy, reduce your intake of simple carbohydrates, not protein. I can tell you from experience you can get just as fat eating too much rice and potatoes as bread.
20 years from now the gluten free thing will be forgotten for the most part, and the shysters will have villainized some new aspect of our diet. It'll be something like umami. They'll have discovered that glutamate in any form is deadly, so there will be umami-free diets, and hundreds of shitty new manufactured foods that simulate the taste of meat using some weird new chemicals, and restaurant cooks will be getting tickets for umami-free rib-eyes & Caesar salads from crazy ass customers insisting they had it last week.
I hope he recovers! Moreover, I hope he changes his diet so that he doesn't need further bypass operations. Maybe the work of Dr. Caldwell Esselstyn would convince him.
EDIT: Particularly the book: "Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn"
Everyone can do it. Here is my advice:
Preparation
Planning
Grocery shopping
Doing
Correcting
Good luck!
You might find dr. Bernstein's low/no carb diabetic treatment to be worth looking into. https://www.amazon.com/gp/aw/d/B004QZ9PC4/ref=mp_s_a_1_1?ie=UTF8&qid=1491489904&sr=8-1&pi=AC_SX236_SY340_FMwebp_QL65&keywords=dr+bernstein+diabetes+solution
Note, the diabetic nutritionist world generally dislike him. He is a type 1 diabetic physician and engineer. He is also one of the oldest living type 1s.
Yes, it is possible to make arterial plaques regress significantly by switching to a plant-based diet. See the scientific papers (and books which are easily read by laypeople) of Dr. Caldwell Esselstyn. Full of great references, and the books explain the science beautifully.
This dude, for one, has made a shitton of money and is forging a small diet empire on the premise that gluten is unhealthy for humans. So a lot of people now think gluten should be avoided. Similar to when a lot of people thought we shouldn't immunize children a few years ago.
His claims have been debunked, by the way.
My wife and I went with baby-led weaning, starting when she was 6 months. I was skeptical about the whole thing, and also nervous about choking hazard. My wife is an RN and I've recently taken a first aid class with infant choking covered, so like you we were well prepared - but it's a scary thought.
It went great. We started by giving her very "limp", well steamed strips of stuff like pear, carrots and squash. They were cut into triangular pieces smaller then the diameter of a pen, about 2 inches long, so they would be hard to choke fully on.
First couple of weeks she just played and sometimes gummed the food. Slowly but surely she learned to bite it and eat the strips. Within a couple of months there was a variety of new foods she could eat.
By one she was eating only the food that my wife and I are eating (unless we're eating "bad", like pizza. Then she gets healthier leftovers). Some foods we would cut up for her.
Now, at 16 months, she eats what we're eating with no extra prep work from us. She can use a spoon too, though that's messy.
10/10 I would baby led wean again. If you can overcome your fear of choking, I highly recommend the approach. Here's the book.
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.
Veganomicon and Thug Kitchen have given me about 80% of my meals since I got them. They are both great.
A 14+ A1C is akin to a slow suicide, honestly. Keeping that up will result in nasty complications. Did the doctor's office just let him leave without trying to drill some idea of the consequences into him? That seems scary to me. I would hope they at least made sure his sugar at the time was in safe range so he could drive home. I might try a different doctor, or request a referral to an endo.
Keto typically is considered the ideal way to go here, for both t1 and t2. Check out /r/keto. I would also suggest you give Dr. Bernstein's book a read. He is a T1, and gives plenty of good advice when it comes to diabetes management and diet.
Food Rules by Michael Pollan. It is incredibly simple and he makes very good points throughout. It is almost written too simply and is a bit redundant, but it's a great book.
If you want something a little more in-depth, In Defense of Food is basically an expanded version of Food Rules, also by Michael Pollan.
The two Phinney/Volek books.
One. Two.
I highly recommend the Thug Kitchen cookbook! If you like to watch recipe videos, I recommend [Cheap Lazy Vegan]
(https://www.youtube.com/channel/UCEjkioV3LO_OIUaSWRxFZ3A), Mommy Tang, Caitlin Shoemaker, A Chill Vegan, and The Happy Pear.
Even a lot of /r/keto people will agree that calorie counting matters. The difference is that a ketogenic diet is fat burning and muscle sparing.
Secondly, there has been a lot of research showing that a fat-adapted metabolism is much more energy efficient than a carb adapted metabolism.EDIT I simply meant that I can eat less food per volume to get the same day to day energy has a low fat, high carb diet.Carbs are needed for PERFORMANCE. Sprinting, heavy lifting (muscle growth), and competitive situations. Couch potatoes and weekend warriors do not need carbs to lead an active lifestyle.
I do not have any links to the research but I would suggest anyone interested read The Art and Science of Low Carbohydrate Living and The Art and Science of Low Carbohydrate Performance. They are very technical and in depth with the science.
Now, to get off my soapbox, I think it is also silly to be a militant no carber. Everyone needs to enjoy beer and pizza now and then.
It's a hard battle but you can try by saying you care and hence you gave this book to them Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs
Quick recommendations for cookbooks/websites (I'm fully plant-based so these don't include dairy but I still recommend because the recipes are so good):
​
Minimalist Baker is my favorite so far as all of her recipes have been amazing.
Type 1 diabetic here. First off, that blood sugar is enemy #1 and is far more a threat than lipids. The fat intake, triglycerides, everything else needs to take a back seat. He needs to focus on a) cutting out high-carb foods entirely and sticking to meat/veggies and b) getting his insulin regimen under control, because it is clearly not. I'd encourage him to make the switch as quickly as possible, but to check blood sugar constantly and ALWAYS keep glucose tabs on hand. I had a lot of lows the first couple weeks, he might too.
The real expert on low-carb and type 1 is Dr. Bernstein. His book, "Diabetes Solution" goes over everything your friend needs to know to get started. He also has a youtube series. And, there is a group of type 1's following his approach, Type One Grit. Have him join the group for support.
Keep in mind, he will have diabetes forever. But low-carb can ensure that he never experiences spikes like that again, and keeps it at normal levels.
Got mine on amazon.
Hope you are not offended by foul language!
One way to start is by counting your calories. You can do this with online apps such as LoseIt, which will let you record what you eat and give you goals for what your daily caloric intake should be in order to lose a given amount of weight per week.
On top of counting calories, you have to make sure you get the right kind of calories. That means healthy, natural foods. A good trick is to check the ingredients list on the packaging of foods, and if there are any ingredients that a third-grader could not pronounce, or if sugar in any form is one of the top three ingredients, DO NOT BUY IT. In fact, it's even better to buy as little pre-packaged food as possible, sticking instead to mainly vegetables, fruit, and fresh lean meats. I'd highly recommend reading Michael Pollan's book, Food Rules, which for a rather short book holds some very easy, very sensible rules for diet and nutrition.
Of course, no matter what, consult your doctor for his advice on how to start your weight loss journey. You can do this! And you will feel so much better for it. Good luck and congratulations for taking the first step already.
According to this book brain fog can dissapear after you stop eating wheat.
Maybe just try it and you'll see
No big deal at all. In fact, you can save money and skip the baby food step entirely. If you do chose to go this route, drop off a bunch of books and ask your mom to read them so she knows where you're coming from.
If that's what you think of vegan recipe books then you haven't been looking
https://www.amazon.com/Thug-Kitchen-Official-Cookbook-Like/dp/1623363586
https://www.amazon.com/Minimalist-Bakers-Everyday-Cooking-Plant-based/dp/0735210969
https://www.amazon.com/Fuss-Free-Vegan-Everyday-Favorites-Veganized/dp/0147530350
My omnivore friends, who do NOT sugar coat their opinions, unanimously love everything I've made from those cookbooks. It ain't just kind words. Two of them have approached me and asked me to teach them how to cook like that all the time
> more like a 2000 person 2 year study
OMG, I wish there was something like that.
> I only care about stuff that will enhance my performance and at this point it is the raw fruitarian diet. If being in ketosis is better for performance that would be awesome and I would switch right away but I need hard evidence not just anecdotal evidence.
I totally understand. I'll say this. If you have a diet that works for you, stick with it. I'm not looking to convert anyone. If it isn't working for you, read on.
I'm a recreational cyclist who got into keto for weight loss, and stuck with it for the endurance benefits. Since the weight loss, I've gone on to do everything from A-group rides to centuries to week-long bike tours without carbs. I was never going to be a pro, but I can hold my own on club rides.
You could look into the work of Drs. Phinney & Volek. Their book, The Art & Science of Low Carbohydrate Performance is a good starting point.
They did long term (>6 weeks) studies with "well trained cyclists." That one is kind of a cornerstone of endurance keto research, IMO.
The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation
Basically, performance dropped off for a few weeks, but then it rebounded. Fat oxidation rates went way up, and muscle glycogen use went way down.
On the down side, V02max dropped slightly. So the conclusion has been, if you do short events that end with a sprint to the finish (i.e. crit racing), this isn't the approach you want.
If you do long steady state events, like triathlons, time trials, brevets (and you can't handle all the high carb refueling because of sensitive stomach/GI issues), keto is perfect for you.
I know you're not interested in n=1, but this one deserves attention: Dr. Peter Attia is low carb researcher and cyclist. He's also the president of NUSI, Nutrition Science Initiative. His personal blog, http://eatingacademy.com/ was a major influence on my cycling. Particularly, the entry How a Low Carb Diet Affected My Athletic Performance. His TedMed 2013 talk isn't about cycling, but it really shows his passion.
A few months ago, Ben Greenfield participated in a study about low carb athletic performance. I don't know if it's been published yet.
http://www.amazon.ca/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6/ref=sr_1_1?ie=UTF8&qid=1410795117&sr=8-1&keywords=taubes+fat
This is a great book about how fucked up our nutritional advice has been over the last many decades. If you read the history of how the food pyramid got chosen and how the recommendation to eat so many carbs and so little protein and fat came about you realize that it basically came down to one single man's opinion. And 50 years later we're just starting to really figure out he was wrong.
Just replying to this comment to say that if anyone is considering fasting: yes research shows it can be a very healthy thing to do but you must do it properly.
Here is a book that can guide you on fasting the right way.
Edit: And while we're at it, since ketogenic diets were also mentioned (and I also mostly follow that as well), here's a book to guide you on the how and why of keto too. People use this expression all the time, but for real that book transformed my life (and my body too).
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.
I wouldn't. Many, many doctors, dietitians and nutritionists recommend not doing keto due to years of misinformation and flat out wrong "facts", sponsored by the sugar industry and Big Agriculture.
Take your co-pay and buy the books below instead. For yourself. You don't need to convince anyone that your choices are OK.
https://www.amazon.com/Big-Fat-Surprise-Butter-Healthy-ebook/dp/B00A25FDUA
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?ie=UTF8&qid=1549369434&sr=8-1&keywords=why+we+get+fat
Edited to add: Here are my lipid results on Keto. I've lost 40lbs too.
Lipids KETO
Read all of the great success stories on weight and other issues that are helped by Keto. They're all here, just search on things like diabetic, GERD, IBS, depression, lupus.... many stories of greatly improved or cured.
Did this food item exist 200 years ago?
YES:
Eat it.
NO:
Do not eat it.
Want a really really short list of things to avoid?
See a pattern?
A little more in depth, look for Michael Pollan's Food Rules, which is a pretty quick read that goes over some basic facts about food and nutrition.
Also: A diet used to be what you eat ALL OF THE TIME FOREVER. Not something you do for 2 weeks because you feel guilty about buying a slurpee.
I could probably ramble and whine about this topic forever :(
The Art and Science of Low Carbohydrate Living is brilliant.
Oh boy, this is pretty rotten. You do tons of research, you're a biochemist, and your boyfriend still needs to mansplain to you that you're a big dummy for falling for a fad diet that doesn't work? This is really disrespectful and undermining.
I'd tell him it's not up for discussion, PERIOD. And, if he insists on going at you about a well-researched personal choice of yours, that you'll consider it very disrespectful and act accordingly.
If he has questions about keto, tell him to pick up "The Art and Science of Low Carbohydrate Living" and educate himself a bit.
I may be coming off strong, but I get so upset when I hear of men undermining the well-reasoned choices of their wives/girlfriends especially when they don't have any facts to back up all of their opinions. You're doing something healthy and positive for yourself. Don't let him drag you down.
You might want to take your mind off of your troubles by reading this book while you are recovering.
It is written by the cardiac surgeon who created the diet President Bill Clinton used to recover from his bypass operation.
Good Luck
Prevent and Reverse Heart Disease: by Dr. Caldwell B. Esselstyn Jr.
Honestly, it's a boring, bland diet that will probably make you want to eat animal flesh. You need to add some variety in there. There's a whole world of vegetables and fruits you haven't tried yet. How about some stir fried bok choy and chinese eggplant with mapo tofu and brown rice? Have you tried boniato, yuca, malanga lila, yautia, daikon, beets, parsnips, celery root, jicama, jackfruit, gai choy, yu choy, mung bean sprouts, soy bean sprouts, alfalfa sprouts, broccoli sprouts, pea shoots, culantro, cilantro, kale, collards, swiss chard, callaloo, green lentils, black lentils, red lentils, brown lentils, black beans, kidney beans, soy beans, azuki beans, cranberry beans, pink beans, gandules, alubias, chickpeas, kala chana, black eyed peas, seitan, tofu, tempeh?
Woah, that was exhausting! My point being, eating oatmeal with an apple or banana, a spinach and iceberg salad, and potatoes with steamed carrots and peas every single day will make you hate yourself after a couple weeks. Pick up a cookbook from the library or visit the hundreds of vegan recipes blogs and make something new!
Another thing, with very few grains and virtually no source of dense protein, you'll likely be lacking quite a few nutrients if you can sustain this diet long-term. If you aren't taking a multivitamin or consuming fortified nondairy milks you'll be getting no B12, few other b vitamins, D, C, etc. A good rule is everything you eat should be colorful. Different colored veggies usually have different nutrients.
Oh, and you should read Vegan for Life.
Diabetes Solution by Richard K. Bernstein, MD.
http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
My sister highly recommends these books:
It Starts With Food: Discover the Whole30
Well Fed: Book of Paleo Recipes - The paleo shepherd's pie is OMFGSOGOOD.
Referencing Vegan for life, it mentions that one of the options for B12 is to take a 1000mcg supplement twice a week.
So there's your answer OP, take that supplement twice a week and you should be fine. I assume they are vegan friendly, but if you have any doubts ask the health store.
my sister once bought this book and made me things
http://www.amazon.ca/Deceptively-Delicious-Simple-Secrets-Eating/dp/006176793X
broccoli brownies are a good reason to kill yourself.
Do not go back to that endo if you can help it! Even if you were not taking care of yourself at all that kind of attitude and disrespect is uncalled for. And not how you teach anyone anything.
All diabetics live with the reality of the possibility of complications and higher risks of other health issues. It is NOT your fault, it's diabetes. That said you can always take better care of your health no matter who you are!
Check out Dr. Bernstiens book He's advocates an extemely low carb diet but he was able to reverse some serious complications after a lifetime of being T1D and I find comfort in that.
.....Let me get this straight..... you're in /r/keto... anti-grain, carnivore heaven, where just about everyone who participates loses a phenomenal amount of weight (~80lbs in 6 months here)....
and you're suggesting she eat a "normal" diet of "rice, potatoes or grains"?
Wow.... it's like preaching Catholicism in /r/atheist. I won't downvote you, but I would suggest you read a book. It's well written, and damn near every statement they make has a footnote to the scientific study behind it. If not a book, the FAQ would be a good place to start.
A large chunk of us are here BECAUSE "normal" diets didn't work.
You're asking for help, here it is. You can ignore this or take a chance that I, someone who is bothering to respond to your post, is steering you in the right direction. You have to learn why you get fat, learning the why behind the what will help keep you on the right track. This is not a diet book--because as you know diet books are crap.
This is the real thing, and though you may have heard it before you didn't really learn it, try again because it could mean your life:
http://www.amazon.com/Why-We-Get-Fat-Borzoi/dp/0307272702
I highly recommend grabbing a copy of Vegan for Life from your local library.
It's a thorough and clear guide to a nutritionally sound vegan diet backed by equally sound science.
EDIT: You might also want to visit /r/PlantBasedDiet/ as that subreddit focused on a plant-based diet for health reasons, whereas veganism implies an ethical basis for your decision. On /r/PlantBasedDiet/ you are more likely to find other folks whose focus is exclusively on the health effects and they might have info that's more relevant to you if that is your focus as well. (I don't want to discourage your posting here, just suggest you might also find information that is helpful to you there!)
Good Calories, Bad Calories by Gary Taubes also goes into great detail about this subject. Very interesting/informative read.
You could show him Dr. Esselstyn's book Prevent and Reverse Heart Disease.
I will probably get downvoted for this unfortunately, but:-
Minimise (don't completely eliminate, but restrict) rice and all other forms of carbohydrates, such as potatoes and primarily starchy vegetables. Conventional opinion assumes (as the people in this thread have) that weight gain is caused by animal fat in the diet, but said conventional opinion is wrong. The lipid hypothesis is BS. Carbohydrates are the real problem; they get converted to sugar, and then directly to body fat.
The Vegetarian Myth. The author of this is a prototypical cultural Marxist, but she provides the best debunking of the lipid hypothesis (why animal fat in the body is supposedly destructive) that I've ever encountered.
Wheat Belly. This is an accompanying book about why wheat and cereals, rather than milk and fats, are the real enemies of weight loss.
Thug Kitchen
Not that it matters right now but if your bgl is getting that high I have doubts you're type 2 and not 1 or 1.5.
So what can you do right now? Depends on many things. If you have weight to lose, lose it. If you eat carbs, now no more. If you do need insulin (for any reason) a vial of humalin R can be had at walmart for $25/vial without a prescription. Not perfect but it beats dying. In your situation, I would very much read this book.
https://www.amazon.com/dp/B004QZ9PC4/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1
If you can't spare the cash due to income let me know, I'll PP you the money for it.
Link for the lazy . Looks like you aren't alone 4.6/5 stars
I've been vegan for two years, running for two and a half. Things I love:
Curries. Yellow, red, green, all of them. Very versatile, put whatever veggies float your boat. My favorites are yellow potatoes, carrots, peas, bell peppers, onions. Tofu is a MUST for me in curries. Press the excess liquid out (honestly, if your wife is serious about plant-based eating, an actual tofu press is WAAAAY better than using towels and heavy pans) and cube it up. No need to cook it before you throw it into your curry. Also, sometimes I stir in some chunky peanut butter right before I eat it. Serve with white rice, brown rice, quinoa, whatevs. Or just by itself.
Tofu scrambles. These were absolutely essential for me during marathon training last summer. Very quick, easy as hell to make, versatile, and packed with protein, calcium, and iron. Also, one of the few tofu recipes where you really don't have to press the tofu. Getting the excess liquid out is a good idea, but no need to let it press for more than five minutes while you prep your veggies. A good tofu scramble may take a few tries to get the hang of, so I recommend starting with a recipe (like this, for example) but once you've got the hang of it, mix up your veggies and spices to find your favorite combo. I also highly recommend finding some black salt to give your egg-inspired dishes that sulphur-y flavor. ONLY A LITTLE BIT IS NEEDED TO GET THE FLAVOR. Too much, and you and your wife will have the WORST GAS OF YOUR LIVES.
Speaking of eggy stuff, Chickpea salad sandwiches are BOMB. Depending on what spices you use, you can make this more eggy or more chicken-y, or more tuna-y, depending on your mood. My favorite recipe so far has been Thug Kitchen's smoked almond and chickpea salad sandwiches (here) but you can make it way simpler by not bothering with all the almond stuff and just going super basic. This is a tuna-inspired version I love.
I could really go on and on about vegan food, but perhaps the best way to get you and your wife in the right direction is to recommend a few books for you. I have....god, probably like 20 vegan cook books. My top three favorites are:
America's Test Kitchen: Vegan for Everybody - Great pictures, great recipes, and a lot of information on "why this works/why this doesn't work" in vegan cooking. I have been vegan for two years and just recently got this book and it has taught me a lot that I wish I had known all along.
Thug Kitchen: Eat Like You Give a Fuck - The first vegan cook book I ever got, a gift from my husband about a week after I went vegan, and still to this day one of my very favorites. So much basic info (like wtf is nooch), seriously tasty food, and hilariously written (NSFW language). I can't make up my mind whether I recommend this one or the ATK book more, but I'm leaning towards this one.
Minimalist Baker's Everyday Cooking - someone has already mentioned her blog, which I absolutely recommend as well, but there is SO MUCH on that blog, it can be hard to just find something to make. Dana's cook book takes care of that problem by having 101 of her very best recipes in a really beautiful and well-thought out book. Her recipes are always fun and inspired, and she has some of the tastiest vegan desserts I've ever had the pleasure of making.
Last thought: as far as "vegan recipes for runners" goes, one of the beautiful things about eating a whole foods, plant-based diet is that it's all really good food for runners. As long as you stay mostly away from processed stuff (fake meats made of soy protein isolate, vegan cheeses made of practically nothing but oil), then a vegan diet is going to be beneficial to your wife as a runner. There is a place in your kitchen for some Tofurky deli slices and vegan mayo (my favorite is Hampton Creek's Just Mayo) but keep it mostly whole foods and you really can't go wrong.
I hope this helps.
You're a vegetarian... eat more veggies and less processed stuff that is nutritionally sparse is my two cents. Good luck!
This book is stupid simple and the author is respectable. https://www.amazon.com/Food-Rules-An-Eaters-Manual/dp/014311638X
After reading Why We Get fat, I can't help but shake my head at all these low fat/'healthy' grain advice.
I also find it difficult to give other people weight loss advice now. It's crazy how people are always looking for a shortcut to losing weight and when keto give them exactly that, they don't want to believe it.
> Genetics" is. What she ignores is that -- hold onto your brains and butts! -- these people were fat BEFORE they got there, and are still living off those fat stores! Shocking!
I take a different point from it, though I agree that it shows an absurd ignorance of science. Taubes addresses this seeming paradox in Why We Get Fat, and if any of you guys get down on Keto or Paleo, it will seem intuitive.
I also had family in the Balkans under occupation in WWII, and during those years and after the war, countries like Greece and Italy experienced bizarre obesity commensurate to the poverty in those regions. Well, just as with the paradox of poor fat people in the US and Developed World right now, the obesity was very likely attributable to their diet.
In other words, it's inefficient and costly to do things like raise livestock and cattle during occupation in wartime, since you have to feed them from your grain stores and your tenuous fresh water supply, and Ze Germans would have taken whatever pigs and chickens and shit that the the locals didn't already eat to begin with.
Thus, the food that was left over during and after the war, and which wasn't beyond the means of most to afford was high-carb grains and pastas and shit. Or, food that's more likely to get you fat in excessive amounts than meats and cheeses. Basically similar to how fatties now still get fat off the cheap carb-laden foods.
You should look into getting a copy of The Art and Science of Low Carbohydrate Living. It has a lot of information, science, and practical advice for professionals.
Race diet can be a keto diet. Ultra marathoners thrive on keto. Check the Art and Science of Low Carb Performance by Volek and Phinney or /r/ketogains for more info.
From The Art and Science of Low Carbohydrate Performance by Phinney and Volek:
From Chapter 4, Keto-Adaptation:
In the past it was assumed that fat cells lived 'forever,' but now we know that they die off intermittently and are replaced by new fat cells as needed.Thus losing body fat means reducing not just the fat droplet size but also the amount of associated 'machinery.' {The non-fat droplet part of a fat cell.} This mean that for each 10 pounds of body fat you lose, about 8.5 pounds is actual 'fat,' while 1.5 pounds is considered lean tissue based on various tests like density (underwater weighing, the BodPod), electrical impedance, or DXA. Therefore, if you lose 10 pounds on a well-formulated low carb diet and before and after DXA tests indicate that you have the same lean body mass, this means that you have actually gained 1.5 pounds of lean tissue somewhere else than in your fat cells.
And their web site is back:
Art and Science of Low Carb
They also note that the fat just under the skin is the slowest to be lost but when it DOES go, the saggy skin will snap back into place, without surgery.
Keto = no carbs. It's a low carb, high fat diet, and it works well for some people to improve athletic performance and reduce fat mass. For some people, it doesn't work at all and they hate it. https://www.amazon.ca/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
For most people, especially active people, I think the foods you eat don't matter much as long as they are real food (no ice cream, chips, gel packs, Froot Loops).
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.
Not OP, but I highly recommend baby led weaning. Basically instead of giving them mush as their first foods you start off by giving them real food from the beginning. Start with softer things and you just let them feed them selves. The first month or so they dont really get much, but they are really getting their calories from milk still anyway. Then all of a sudden they are eating real food by themselves instead of you having to sit there trying to feed them with a spoon which is infinitely frustrating. This book was a fantastic resource for learning more about it. If I recall correctly just reading the first few chapters should give you enough of an idea to get started.
https://www.amazon.com/gp/aw/d/161519021X/ref=mp_s_a_1_1?qid=1456843621&sr=8-1&pi=SY200_QL40&keywords=baby+led+weaning
Why We Get Fat: And What to Do About It is a great read on the utter failure of the low-fat diet.
Here ya go.....
Dr. Bernstein's Diabetes Solution
I don't think I'm exaggerating when I say that people like your grandmother's dietician represent everything that is wrong with the world.
Please buy Dr. Bernstein's diabetes book. It may give you hope instead of the crap you were served by the dietician.
Vegan For Life by Messina and Norris
I really strongly recommend reading Vegan for Life by Jack Norris and Ginny Messina. They're both registered dietitians and take nutrition seriously.
This book will answer the questions you posted and more. You're much better off getting nutrition advice from professionals than from a bunch of random people on Reddit (except for me ;).
For mock meat, I really like Gardein products. Their beefless tips are great for stir fries, the chicken breasts work great for all sorts of cooking, and they have a several different breaded nuggets/strips that are really good.
Have you read Dr. Bernsteins's Diabetes Book?
He is T1 diabetic,he was an engineer and became an MD.
He pioneered the use of glucose meters by diabetics, and his book advocates a low carb approach to living with diabetes with a minimum of drugs.
http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ref=sr_1_sc_1?ie=UTF8&qid=1420307068&sr=8-1-spell&keywords=dr.+Bernstein+diaetes
If you are looking for info on how to eat healthy as a vegan I recommend starting with the position paper of the American Dietetic Association.
If you are specifically looking for a book I recommend Vegan for Life by dietitians Jack Norris and Ginny Messina. They both have blogs as well:
Jack Norris RD
The Vegan RD
It's actually really easy. Beans + rice or beans + corn and you have a complete protein. I eat tacos, burritos, Thai, Indian (vegan curry), black bean burgers, and stir fry all the time. I thought all vegans were hungry skellies too before I gave it a shot, and it turns out it's really cheap and easy. It is only ever difficult to eat vegan at restaurants because everything seems to have milk or cheese, but I am doing the best I can and don't sweat the small stuff. My BF eats meat but these days at home he doesn't bother because he loves my cooking.
Edit: If anybody is interested in the nutrition of a plant-based diet or would like to try some delicious recipes, I would highly recommend
I want to point out that the last two really push the message that 'FOOD CURES ALL' and that is a bit of an extreme message imo. A good diet certainly leads to good health, but modern medicine exists for a reason.
This diet is called The Specific Carbohydrate Diet. The book Breaking the Vicious Cycle details the diet, along with the accompanying website. If meds aren't working or you don't want to take them, give this diet a try. It's very restrictive and requires "fanatical adherence", but has worked for many.
Rob Wolf's book has a 30 day meal plan in it.
I recently read in this book: http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708/ref=sr_1_1?ie=UTF8&qid=1330892267&sr=8-1 that it is common for people doing keto to plateau for several weeks and then suddenly lose 5 pounds.
Here's a quote:
"When humans cut back in calories, they tend to lose weight quickly at first. Some of this water weight is due to reduced glycogen reserves (the body stores 3-4 grams of water along with each gram of glycogen). But then if all subsequent weight loss comes from fat, and a 500 kcal per day deficit results in a pound per week rate of loss, this weight variability within a 4 pound range can lead to a great deal of frustration and misunderstanding for the individual. This 4 pound range in weight variability could completely mask four weeks of excellent diet adherence at 1 pound per week of body fat loss. And any clinician who has worked with dieting subjects has seen individuals who are clearly sticking to much more stringent diets plateau for up to two weeks then abruptly show a 5 lb weight loss... Bottom line: the standard scale is a lousy short-term tool for monitoring your diet's progress.
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:
"The Art and Science of Low Carbohydrate Living" by Phinney and Volek might be good, but I'm not sure if she'll like the description:
> Carbohydrate restricted diets are commonly practiced but seldom taught. As a result, doctors, dietitians, nutritionists, and nurses may have strong opinions about low carbohydrate dieting, but in many if not most cases, these views are not grounded in science.
"The Ketogenic Diet" by Lyle McDonald is great, but it's probably more suited to people who want to understand the biochemistry of keto in detail. It also costs quite a bit, around $60 new.
There have also been quite a few studies done on low carb, and keto. I posted this in another thread:
---
Meta-analyses of randomized controlled trials for weight loss almost universally show that carb restriction works just as well as, or slightly better than, fat restriction.
Here's one from 2015:
LoFAT = low fat
LoCHO = low carb
ASCVD = heart disease
> This trial-level meta-analysis of randomized controlled trials comparing LoCHO diets with LoFAT diets in strictly adherent populations demonstrates that each diet was associated with significant weight loss and reduction in predicted risk of ASCVD events. However, LoCHO diet was associated with modest but significantly greater improvements in weight loss and predicted ASCVD risk in studies from 8 weeks to 24 months in duration. These results suggest that future evaluations of dietary guidelines should consider low carbohydrate diets as effective and safe intervention for weight management in the overweight and obese, although long-term effects require further investigation.
Sackner-Bernstein J, et al. "Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis" PLoS One. 2015 Oct 20;10(10):e0139817. doi: 10.1371/journal.pone.0139817. eCollection 2015.
2014:
> Trials show weight loss in the short-term irrespective of whether the diet is low CHO or balanced. There is probably little or no difference in weight loss and changes in cardiovascular risk factors up to two years of follow-up when overweight and obese adults, with or without type 2 diabetes, are randomised to low CHO diets and isoenergetic balanced weight loss diets.
Naude CE, et al. "Low carbohydrate versus isoenergetic balanced diets for reducing weight and cardiovascular risk: a systematic review and meta-analysis" Nutr Metab Cardiovasc Dis. 2014 Mar;24(3):224-35. doi: 10.1016/j.numecd.2013.11.006. Epub 2013 Dec 20.
2013:
> In conclusion, the present meta-analysis demonstrates that
individuals assigned to a VLCKD achieve significantly greater
long-term reductions in body weight, diastolic blood pressure
and TAG, as well as greater LDL and HDL increases when
compared with individuals assigned to a LFD; hence, the
VLCKD may be an alternative tool against obesity.
Bueno NB, et al. "Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials." Br J Nutr. 2013 Oct;110(7):1178-87. doi: 10.1017/S0007114513000548. Epub 2013 May 7.
2012:
> Meta-analysis showed LCD to be clearly associated with significant decreases in body weight, BMI, abdominal circumference, systolic blood pressure, diastolic blood pressure, plasma triglycerides, fasting plasma
glucose, glycated haemoglobin, plasma insulin and plasma
CRP, as well as with an increase in HDL-C. LDL-C and creatinine did not change significantly, whereas limited
data were conflicted regarding plasma uric acid.
Santos FL, et al. "Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors" Obes Rev. 2012 Nov;13(11):1048-66. doi: 10.1111/j.1467-789X.2012.01021.x. Epub 2012 Aug 21.
You should read http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708 and Why We Get Fat - Gary Taubes. Then you will never get nervous about every little thing your body does and subconsciously think its keto.
This diet isnt a new fad, its 100% healthy long term and even if your cholesterol spikes during your weight loss, its only because you are dumping cholesterol.
This diet will correct you to the correct weight with or without you (as long as you stay off dirty carbs)! Just stick with it and your body will tune itself to a natural healthy state.
No offense, but is your GW a short term GW? You are going to blow that 175 out of the water, im almost 5'11" and weight 175...no exercise or calorie counting and my wife has lost almost 70 lbs and is 5'7" and 169lbs...with just sticking to the diet.
Gl and keto on!
The only winning move is to not play. Only talk about diets with people who actually want to learn and debate.
Simply tell her that you feel fine, your girlfriend feels fine, you are as healthy as you have ever been and that she shouldn't knock it until she has tried it. Also tell her that you have made an informed decision and that while you understand her concern, she simply doesn't have the knowledge of nutrition and biochemistry that is required to adequately assess diets, but that if she would like to learn more about your diet then she can order this: http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/
If vegetarian is an option and you're ok with some offensive language, the Thug Kitchen cookbook might be a way to go.
https://smile.amazon.com/Thug-Kitchen-Official-Cookbook-Like/dp/1623363586/
This the one?
http://amzn.com/B003WUYOQ6
Thug Kitchen Cookbook
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702
Or listen to the audio book.
> Let me tell all of you: obesity is psychological problem that manifests itself on the body of the person who is "sick".
For you perhaps but after reading "Why we get fat and what you can do about it" by Taubes I don't feel this way any more whatsoever and I couldn't agree less.
> Does it matter if fat is unsaturated or saturated? I know saturated is bad for you, but would you just burn it off anyway?
Saturated fats are not bad for you, that is another of those myths surrounding dieting that came about during the "low fat" hype. Yes, certain mono-unsaturated fats, such as olive oil or fish oil, are better for you, but saturated fats aren't bad. A great resource for this information is Gary Taubes' book Why we get fat and what to do about it. When looking for fats, think of the ones that don't require a lot of processing, such as olive oil, coconut oil, lard, butter. Canola and other vegetable oils require a lot of processing and would not have been easy to get during paleolithic times.
> Since it can be hard to get a lot of fat, would it be a good idea to cook with butter/extra virgin olive oil whenever possible?
You should cook with butter/extra virgin olive oil, but getting enough fat isn't too difficult, especially if you are eating fattier meats, such as bacon or steaks. For salads, I love to use just olive oil for dressing.
tinkered with my diet
Read Taubes, Why We Get Fat, it's super important and useful about sugar and why the nutrition establishment in general got a lot of stuff wrong for so long.
Not OP but here's a little of related information:
It helps fix insulin resistance
https://www.mangomannutrition.com/you-are-when-you-eat-intermittent-fasting/
It's good for your heart
https://www.sciencedaily.com/releases/2011/04/110403090259.htm
This book by Dr Taubes is a science based argument that you must have Windows of time without insulin in your blood in order to lose weight. It even gives examples on scenarios in which people and animals have been starved over long periods of time without losing weight.
Why We Get Fat: And What to Do About It https://www.amazon.com/dp/0307474259/ref=cm_sw_r_cp_apa_IbzJAbG6ABAMQ
Lots of other articles out there just google for more info.
I think the first guy was right just showed no proof.
You have a muffin top because its how your body distributes fat. Everyone is different, and its genetics. It's why African American women have bigger butts usually, etc. I'm not being racist or stereotyping, but its why some people don't seem to gain an ounce. Read this book, it talks all about that.
I suggest you and everyone else in the world read Gary Taubes's book Why We Get Fat which discusses the falsehood of low fat eating, how those studies were bogus, and why people still believe that high fat causes heart attacks.
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.
I knew that the diet fixed this, and obviously I was eating gluten like mad previously (Cheez-its, anyone?). I found out for sure it was gluten when I made a pumpkin bread from an Atkin's mix which has vital wheat gluten as the first ingredient. I swelled up and did my ole vomiting routine, and verified that yes, gluten is the devil. If you have any academic interest in learning more about gluten, the history of wheat and its health effects this book called Wheat Belly is awesome.
anyone else had had this?
Yes, 90% of parents of two year olds. They get fussy (possibly a developmental stage?) at this age which freaks many parents out. Parents then get stressed every time the child eats, child doesn't want to eat because parents are stressed and it becomes self perpetuating.
Let them take some control of their food, help to buy, plan, prepare. Do you eat with her? Eat meals with her, ignore the actual food consumption, make it a social event. Picnics (in winter?!), eating with other children might help, especially if it's a bit of a free for all.
I read the Baby lead weaning book https://www.amazon.co.uk/Baby-Led-Weaning-Essential-Introducing-Confident/dp/161519021X It's not a recipe book. It explains how and why children, not just babies eat. It explains how the WWII rationing mentality has badly affected children's eating today. And the incorrect negative affect adults views have on children's eating. I highly recommend reading the book if you want to understand better how and why your child is eating how they are. It was in the news about six months ago about a children's center using BLW style advise to successfully get toddlers to eat new and better food.
TDLR Chill.
For health, How Not to Die. For cooking, Thug Kitchen.
Would a vulva be off limits?
Yea? Bummer... Better check out something else like the Thug Kitchen cook book which is more really cool cook book than gag gift: http://www.amazon.com/Thug-Kitchen-Official-Cookbook-Like/dp/1623363586/ref=sr_1_1?ie=UTF8&qid=1459371336&sr=8-1&keywords=thug+kitchen
Or maybe poo poo pourri! I love these things: http://www.amazon.com/s/ref=nb_sb_ss_c_0_7?url=search-alias%3Daps&field-keywords=poo+poo+pourri&sprefix=poo+poo%2Caps%2C430
Or maybe an inflateable unicorn horn for her cat!!!
I would strongly recommend reading The Art and Science of Low Carbohydrate Performance. It was written for folks like you.
I'm not convinced endurance athletes need to "carb up" to perform. Check out Volek & Phinney's The Art & Science of Low Carb Performance for more information on that perspective: https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
When I was in keto a few years ago, I easily rode a 65 mile bike ride in a fasted state. I didn't have anything but water and electrolytes during the ride.
of course you can "bulk" on keto, too. you don't need carbs for that. And yeah, you sound as if you're not reacting well to carbs (or some of them at least). The GAS issue is usually related to your gut bacteria, you miss apparently some for the carbs you are eating, so this probably gets better over time.
But I consider the whole "bulking/cutting" done in the bodybuilder scene a myth, they came up with some patterns that work, and those are religiously followed now. Science says, if you have the proteins it takes, and a caloric deficit not too big, and the necessary growth stimuli from your exercises, you will gain lean mass. actually you have some benefits like growth hormone and other things.
"the art and science of low carbohydrate performance" by Volek and Phinney might be a good read for your coach :-)
https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
I bet it's listed on the Ketopedia site, but Phinney and Volek's books are research backed and full of facts.
The Art and Science of Low Carbohydrate Performance
The Art and Science of Low Carbohydrate Living
> 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.
Not a diabetic, myself, but I would recommend you check out Dr. Bernstein's Diabetes book as you start your journey.
http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-ebook/dp/B004QZ9PC4/ref=sr_1_1?ie=UTF8&qid=1380593121&sr=8-1&keywords=dr.+bernstein%27s+diabetes+solution
He's a lifelong type-1 himself, and he became a medical doctor (he was an engineer) when he figured out that the usual medical advice of "eat lots of carbs and cover it with lots of insulin" didn't make any sense.
http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-ebook/dp/B004QZ9PC4/
Highly recommend picking up that book. From what I've heard about it, it goes into an extreme level of detail regarding using a ketogenic diet to treat diabetes.
As an aside, the 1-star reviews for that book are hilarious.
>There is no one that will never eat snacks or cookies or desserts and to promote this as an expectation is unrealistic.
^^^^^^^^^^^^^^^^^^^^.
>One may as well stop living. Really did not think this book was wonderful for the average diabetic. Not many people will eat the way that is indicated in the book
^^^^^^^^^^^^^^^^^^^^.
>I didn't even read it. Too complicated.
Check out some recipe books and see if you can make any meals you like and then ease yourself into it. That's how I started. I started with this one and it has a lot of good recipes.
Isa Does It: Amazingly Easy, Wildly Delicious Vegan Recipes for Every Day of the Week https://www.amazon.com/dp/0316221902/ref=cm_sw_r_cp_apa_8VnRAbS5569YV
Or this one is aimed at doing meals so that you won't miss meat
Thug Kitchen: The Official Cookbook: Eat Like You Give a F*ck https://www.amazon.com/dp/1623363586/ref=cm_sw_r_cp_apa_FXnRAbJJ6N7BP
Check them out at your library and just pick a few to test. I've also found a few fake meat products that I never thought I would have liked. Quorn makes some good meatless alternatives like chikn nuggets. There's also Beyond Burger which is shockingly meaty.
My fiance (omnivore) just bought me (vegan) the cookbook "Thug Kitchen: Eat Like You Give a Fuck" and it has been incredible for meal suggestions we both enjoy! It also doesn't require any totally weird ingredients so far as I've encountered. Feel free to check it out!
http://www.amazon.com/gp/aw/d/1623363586/ref=mp_s_a_1_1?qid=1453689935&sr=8-1&pi=SY200_QL40&keywords=thug+kitchen+cookbook&dpPl=1&dpID=51Tzpnir7oL&ref=plSrch
Perhaps you're a little confused; what you say of gluten is true of all carbohydrates. Dairy and other fats are much better for us than most carbs are.
I recommend reading Gary Taubes' book "Why We Get Fat"
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?ie=UTF8&qid=1479578095&sr=8-1&keywords=why+we+get+fat
The bottom line is that the USDA "food pyramid" is a disaster for most people.
Have you read this: https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ref=sr_1_fkmr0_1?ie=UTF8&qid=1478489895&sr=8-1-fkmr0&keywords=dr+feinstein%27s+diabetes+solution That's been really helpful for a lot of insulin-dependent diabetics.
Sometimes the enzymes don't help. But sometimes they do. I know it's difficult. And it's frustrating. But if you keep trying one thing at a time, you'll likely hit on a few things that each help just a little. And in the meantime, the lack of carbs may give your vagus nerve the chance to heal a bit.
Hang in there. You can always come here and complain. Blow off steam. Ask for ideas. Whatever helps.
Honestly, as long as you're not being stupid (i.e. not eating bread and cheese and nothing else), you're probably going to be fine to go vegetarian or vegan without professional support. Most people do, and millions of people in e.g. India are life-long vegetarians with no ill effects. Getting blood tests done after a year or so would be a great way to check you're doing okay.
I have this book and it's very good: https://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930 - it has a sample eating plan and tranisition guides. It's written by two vegan dietitians who clearly know their stuff.
Otherwise, something like the Australian Guide to Healthy Eating's recommendations of the number of serves of different foods to aim for is a good way to check your diet is balanced: https://www.eatforhealth.gov.au/node/add/calculator-servings
But as everyone is saying, if you are keen on seeing a professional for whatever reason, make sure it's a dietitian - anyone can call themselves a nutritionist regardless of their qualifications.
Congratulations! My wife is 7 weeks pregnant (woohoo!) so we are in the same boat, and we have tried to do our homework, well beforehand, and making sure we're doing well right now too.
Here is a great book for vegan pregnancies and infants http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930
But really, there isn't much to it, and you can learn from online free resources
https://www.drmcdougall.com/misc/2011nl/jan/pregnancy.pdf
The healthiest way to eat for you and your baby is to eat a whole food plant based diet with a variety of whole grains, sweet potatoes, beans, vegetables, and fruits. It doesn't change when you are pregnant. But to many people, it's the one time they want to make absolutely sure they're doing it right :)
Keep in mind, a lot of women just eat whatever they can keep down during the first trimester. The body stores a ton of nutrients, and if you're feeling sick and can only eat a few things, just eat those things and trust that your body can provide other essentials like every other pregnant woman who can't stomach much. Eat well when you can, and if you are not able to consume everything every day, don't sweat it. My wife finds that she feels best when she eats small amounts throughout the day. Her morning sickness is kept down best that way.
Supplements: I do not suggest a mutli-vitamin. It's not the worst thing in the world, but it will have positives and negatives. Vitamins are concentrated isolated substances that in general overload receptors in the body and are not well-handled out of the context of real food. There are a few exceptions to take though: Take B12 (about 2500 mcg once per week) and iodine (150 mcg/day). And vitamin D (2000 IU daily) if you are not getting regular sun and live below 30 degrees latitude in the winter.
Despite what the whole world tells you, Folic acid is not a good substitute for actual folate in humans. Eat beans and leafy greens, which are great sources of actual folate. http://nutritionfacts.org/video/can-folic-acid-be-harmful/
Other than that, just eat a variety of whole foods, with lots of whole grains, beans, sweet potatoes and potatoes, and as much of vegetables and fruit as you can. That is the best thing you can do for your growing baby.
Also, keep your omega-6 to omega-3 ratio down by not consuming a lot of nuts, and If I were you I would totally avoid oils. Ground up flax is a great source of omega-3 if you aren't eating a lot of vegetables, fruits, and beans. (you can absolutely get all you need from those) https://www.youtube.com/watch?v=g4TNhU3HR3o&index=1&list=PLchGiszWnMPjdtf47Bs4XIeE7gQptbX0q. If you still want to eat a lot of nuts and oil, you will need to bypass trying to get that ratio right (because no amount of flax will fix eating that much oil etc), take a DHA/EPA supplement http://nutritionfacts.org/video/algae-based-dha-vs-flax-2/
I was diagnosed with diabetes in January and I am taking long-lasting insulin and rapid-acting. I've started keto shortly after the diagnosis and adjusted my insulin dose accordingly.
At this point, I've been able to reduce long-lasting insulin (Lantus, from 50u down to 20) and almost removed rapid-acting insulin (1-3 units per day, vs. 15 units) to match my carb intake (<20g/day now) while maintaing a very good BG (I'm still making insulin).
There isn't a simple way to match protein/fat intake to insulin doses as far as I can find. This graph was useful.
I test my BG a lot to see the impact of different foods after eating. When eating a meal with less than 5-10g, I see my BG raise slightly, around 10-15mg/dL, then stay there for 2-3 hours and then go back to my base level.
My a1c went from 12.1 to 5.7 in these 3 months and lost 60 pounds switching to keto.
A couple of good resources that cover keto together with diabetes:
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.
This is the absolute bible on the subject:
https://www.amazon.de/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002
Forks over Knives is also a good resource, as is anything by Dr McDougall (The Starch Solution, The McDougall Plan) and Dr Greger (How not do die).
All the best!
While I agree that there's more to this issue (see other comments), I'm going to try to answer some of your actual questions.
To deal with nutrients in general, you can pick up recipes from books like this and start sneaking stuff into his food. In my opinion, it's not a great strategy, as he's an adult and should be in charge of his own dietary health, but one that might help in the short term.
My husband is very picky, as well, but I have found some ways to make a couple of vegetables so that he'll eat it. For example, he hates tomatoes, but he'll eat cherry tomatoes if I "caramelize" them but putting them on the stovetop and letting them blacken and burst a bit. He'll eat vegetables in soups and stews, if they are soft. He'll eat peas, but only young, sweet peas. You get the idea... You might just have to keep trying different preparations until you figure out something he likes. The definition of a "weird" texture is different for everyone, so you have to figure out what textures he likes and work from there.
You can also try to modify his current diet with healthier alternatives. Will he eat chicken? That's healthier than steak, cheaper, and has endless preparations. Any kinds of fish? Will he eat pizza with a cauliflower crust? I just made my husband a "pizza" on a portobello mushroom cap (grilled in the toaster oven, so it was soft and warm) that I thought he'd hate (I was planning to eat it for lunch the next day), but he loved it! Other healthy alternatives could be greek yogurt instead of sour cream, almond/soy milk instead of cow's milk, etc...
It's great that you want to prepare meals for him - I'm like that, too, and totally get it - but there comes a point where you are going to sacrifice your own health and food happiness to cater to him (trust me, I've been there!). Maybe for some meals, make him his faves; for some, make something new for him to try (can be just a side dish, so it doesn't ruin the meal if he doesn't like it); for some just make some food for yourself and leave him to make his own choices.
I hope this helps a little!
Eat food, not too much, mostly plants.
There's nothing minimalist about fucking your health over. You can probably read the book linked to in under a day - it doesn't tell you what to eat but instead provides guidance on how to choose what you eat.
The asterisk is: If you have a chronic disease, you should really see a registered dietician to work out a diet that fits your specific needs.
It is not a requirement. However, if we stopped eating meat we would, none the less, have to kill off all of the animals we currently eat because releasing them or keeping them as pets would not be sustainable. Lots of vegetarians claim that "meat eaters" have a larger environmental footprint and that if we stopped eating meat that we could somehow feed those who have trouble getting it now.
This position is a bit naive. We currently produce more than enough food to feed the world. The problem isn't with producing the food, it is with paying for, and transporting, it to those who need it. Switching from our current omnivorous diet to a strictly vegetarian one would make this problem worse, not better, because it takes more space to provide sufficient nutrition without meat.
So, while there are just a few self-selected vegetarians they might have a slightly smaller footprint than the average American, but if everyone were to become one we would be worse off. Additionally, the idea that a vegetarian diet is more healthy is also not nearly as clear cut as many vegetarians would like to believe. If you look into the research on how carbohydrates affect obesity (Here is a good source) you can see that it's not the meat that is making us fat. It's the sugar and bread.
Finally, animals (specifically the fat in animals) is delicious and our bodies crave it because it is a good source of long-term energy without causing the insulin spike that carbohydrates cause. So, eating more fatty meat actually helps to regulate hunger and reduce our consumption.
TL;DR : Animals are delicious and good for you but it is possible to exist without them.
Not really for the advanced, but good general reading for others in your company if they want. Also, not $10, but maybe they can pool it.
Starting Strength
Convict Conditioning
Why We Get Fat And What To Do About IT
The theory that dietary fat leads to adiposity has almost been entirely abandoned. It hasn't yet percolated entirely into common knowledge.
This type of finding is quite common. Most of the criticism of the Atkins diet is not about whether it leads to weight loss; it's concerning the long-term heart-related health effects of a high fat diet (which I also think there's good reason to dispute).
If you're interested in this, I'd check out the book Why We Get Fat, by Gary Taubes. Here is a presentation of his and an NYT article he wrote.
Jerry Seinfeld's wife has a whole cookbook devoted to hiding vegetables in her kids' food. I haven't tried any of the recipes in Deceptively Delicious, but they might work for you.
I also find that kids who get involved in growing their own food, and preparing simple dishes often are more willing to eat those things. So if you have access to a garden plot, it might be helpful to plant a small garden with your child. And getting her to start making meals with you probably isn't a bad idea.
Good luck.
you forgot Jerry Seinfelds slag:
http://www.amazon.com/Deceptively-Delicious-Simple-Secrets-Eating/dp/006176793X
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.
I'll start off by commending you for taking this step. I wish you the best of luck.
The FAQ in the sidebar is a good place to start. I personally started after reading Gary Taubes' "Why We Get Fat: And What to Do About It". It provided a great overview of the science behind keto, and the health benefits that could result from it in addition to weight loss.
Gary Taubes' Why We Get Fat cites a number of studies that have found keto and paleo diets to be two of the most effective at fat loss. Taubes also spends a good amount of time discussing the "many diseases, diseases of cilivization and what not" that have been linked to over-eating of carbs and sugars.
"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.
OP you might find this to be interesting reading
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/
Talks about the role insulin might play in fat loss & why people that can't lose weight (& keep it off) on a traditional diet often have success on LCHF which keeps insulin low. Goes the next step beyond just thinking a high fat diet keeps me full so I eat less calories & therefore I lose fat.
You know, its all about blood flow, and the body's ability to heal is incredible. Diabetes, HBP both are frequently reversible. It all begins with body mass,and the path is cutting simple carbs to 25 grams a day. The first 1 week is hell, by the 3rd week, you stop noticing those foods w infrequent cravings and by week 6 you are over it.
Read this book. Discover the way.
It truly is amazing. PM for more info.
You need to eat more fat, less sugar. It will sate your appetite. Sugar (carbs) is actually what makes you fat. If you are really interested, read Why We Get Fat, it's very eye opening. /r/keto is good too but you don't need to go into ketosis to gain the benefits of a low-carb diet.
Okay. I read your post. You make some good points (buried deep into your post). I'm still toying with downvoting you for the trollish title.
I think you're missing the forest for the trees. Your post is a "solution" in search of a problem.
No one in my memory here has said that overconsumtpion of ANY foods, regardless of their macronutrient content, is a Good Idea.
No one here, to my recollection, has endorsed limitless eating as being compatible with Keto.
No one here likes "broscience", but I really think this rant goes too far, don't you?
>I guess what I am saying is I am not condemning low-carb/keto. It has and is helping me, and judging by all of the success stories posted here, it is helping tons of people lose weight. If it works for you long term and you feel like it is a sustainable lifestyle, keep it up and be as healthy as you can be! Just understand the real reason behind the success of low-carb: inadvertent calorie restriction and the elimination of processed junk food.
And finally, after many paragraphs, you get down to something that makes sense, and that is hammered upon repeatedly here on /r/Keto - that knowledge is power, and to research the real reasons why this eating plan (the word "diet" should die in a tire fire) works. Why this couldn't have been the FIRST paragraph instead of the last confuses me.
With all due respect. I'll take Gary Taubes explanations over your post any day of the week--no disrespect.
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:
I was recommended Dr. Bernstein's Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars and am currently in the middle of reading it. So far I've learned that there is compelling evidence tying high blood sugars to a lot of the diabetic complications that can happen. The American Diabetic Association is apparently completely wrong with its approach to 60 carbohydrates per meal. As this raises the blood sugars still which will eventually lead to complications, even while on insulin (Which makes sense imo, Big Pharma wanting as much $$ from you as they can milk, and they can't get it if they fix you).
It's a very interesting read so far.
My wife is an RN and a Type 1 diabetic. She hates what diabetic education consists of and firmly disagrees with it. I'd recommend checking out The Diabetes Solution to read about how the keto diet is really the best thing for diabetics.
Short answer: Yes.
Longer answer: When I get home from school, dinner prep pretty much goes like this- chop an onion, start it sautéing in a pan. Acquire beer. (The beer fits my macros. It is my carbs for the dinner, and it stops me from snacking and ruining my dinner while it cooks. Totally optional.) Stare contemplatively into fridge at vegetables and meats, and run my mental slot machine of the available ingredients and spice combos I'm familiar with. (Cauliflower + eggplant + beef + curry? Zucchini + mushrooms + chicken + parmesan cheese and black pepper? Eggplant + fennel + chicken + basil and mozzarella? Cauliflower + baby zucchini + ginger and garlic and lime and crushed red pepper? If you need help with this part, I highly reccomend the cookbooks Well Fed and Well Fed 2. More spice combos than you can shake a stick at, made with about 85% common ingredients.) I make my selections, and add them to the pan after using a food scale to measure exactly how much of each I want. (I've measured enough to know how many calories are in 6oz of lean ground beef vs 8oz, and to estimate that an ounce of cheese is almost always 100 calories, so I can take a pretty close shot at a particular calorie count.) When everything's warm, I eat it.
Welcome! I'm a single mom to a 15 month old so I understand where you are coming from
-I make a lot of chicken thighs and buy in bulk at BJ's
-Check out Local Harvest for farmers markets in your area. I can get a weeks worth of fruits, vegetables and eggs for around $25
-Pick a day on the weekend and prep all of your fruits and vegetables for the week. It saves so much time during hectic week days.
-Macadamia nuts tend to be pricey so I try to buy raw almonds in bulk
-I recommend Well Fed or Everyday Paleo. The hot plates in Well Fed are awesome. Some of the recipes take a bit of time but are delicious.
-I use my crockpot faithfully, I prepare everything at night before bed that way in the morning, when we are rushed all I have to do is pull it out of the fridge and plug it in.
-As far as a picky toddler I don't keep anything that is not Paleo (other that whole milk from a local source) in the house. That way I'm not tempted to give in and just make mac and cheese. I give my daughter a variety of foods to try. Usually she eats everything but in the off chance she doesn't she knows she gets what's on her plate. We've had some tantrums because she would rather have fruit but I stick to my guns. I also try preparing vegetables different ways, she doesn't like cooked carrots but loves raw carrots or prefers one spice over another.
Please feel free to PM me if you need anything else and hope this helps.
I worry about what it is going to be like being pregnant and vegan all the time, since I figure it's going to happen sooner than I think! So, I tend to remember some of the resources that I come across.
Disclaimer: I am not a nutritionist, doctor, or medical professional, so these are suggestions for further resources, not scholarly advice.
When you say your diet is "pretty simple," does that mean simple as in a lot of "whole" foods where most of the preparation is done at home? If this is the case, eating a varied, calorically-sufficient diet will do a lot of good--that "well-planned" diet thing. Of course, processed isn't necessarily a bad thing--remember that basics like fortified nondairy milk, tofu, and even seitan are "processed." However, each of these can still be healthy (especially because baked tofu, rice, and veggies is easy and healthy for those nights you/your wife won't want to cook).
As far as supplements, B12 is of course the big one. For a complete look at general vegan nutrition, and some discussion both of vegan pregnancy/raising vegan kids, take a look at Vegan for Life, which is an accessible but science-based look at how to manage macro and micronutrient consumption while being vegan (including a look at supplements.)
You may want to take omega-3, but consult your doctor; I think research is pretty clear these days that they're good for you, but YMMV, especially during pregnancy. Ovega-3 has both DHA and EPA from algae sources; the conversion rate of ALA omega-3s, found in plants, is pretty low and not well understood, so flaxseed oil (while great) is probably not going to suffice.
Colleen Patrick Goudreau discusses supplementation and makes some suggestions for resources.
Pocket reference! The Vegan Guide to Pregnancy is pretty well-reviewed, from what I know, and I hear it recommended. Also, poking around Amazon from there will help you find some additional references. Probably worth it to have a few books on hand, as well as the internet.
Other thoughts:
Good luck, and congratulations!
For B12, I pop one of these every few days. I've never heard of it being affected by alcohol/marijuana use. It might also do you some good to also take a vegan vitamin D supplement, since most people are deficient anyways.
The nausea is not likely to be related to any specific nutrient deficiencies (a B12 deficiency usually takes years to manifest in any noticeable symptoms), but it is very possible that since you're probably eating different foods now than you did as an omni your stomach hasn't quite adjusted yet.
I'd highly recommend this book as a guide for healthy long term vegan nutrition. It's full of reliable science and teaches you how to be healthy as a vegan as opposed to some resources that try to convince people that a vegan diet is a silver bullet for anything and everything.
At this point, your blood results will be more likely to reflect your previous diet than they are your new vegan diet, so anything you see next Tuesday don't go 'OMG veganism is making me anemic/deficient/etc' based on those results. Also if you do have any deficiencies there are vegan solutions for all of them, so feel free to come on back and ask for more advice :]
http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=sr_1_1?ie=UTF8&amp;qid=1375206907&amp;sr=8-1&amp;keywords=vegan+for+life
Vegan for Life by Jack Norris and Virginia Messina, two of the best vegan nutritionists out there. Every potential or actual vegan should read it.
I really like Vegan for Life. It has lots of up-to-date nutritional information, and no pseudoscience. If you want a great general cookbook, I love How to Cook Everything Vegetarian by Mark Bittman. It's just a great starter cookbook with lots of info on prep, etc.
/r/meatogains might be better. Stay in ZC ketotic loveliness, and have gym gains. In the keto world Stephen Phinney and Jeff Volek wrote https://www.amazon.co.uk/Art-Science-Low-Carbohydrate-Performance/dp/0983490716. Which may give you an understanding of how your body behaves when exercising heavily, and how to game the system.
Read "The Art and Science of Low Carbohydrate Performance". http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
I had this recommended but haven't read it yet: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
Also replace "performance" with "living" by the same authors for another good book on my "too read in the future" pile.
/u/anbeav already pointed it out, but the TLDR is we are more geared toward:
Fix your hormones first, via macro manipulation, then consume the quantities you need of them to achieve your goals.
I really don't count calories, I count macros in relation to my lean mass.
I suggest you read this awesome book by /u/bill_lagakos:
The Poor, Misundertsood Calorie
It goes in depth to explain how nutrient partitioning will help you regulate your weight and achieve your goals.
Also, Volek and Phinney's The Art and Science of Low Carb Performance
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&amp;keywords=good+calories+bad+calories&amp;qid=1562916797&amp;s=gateway&amp;sprefix=good+cal%2Caps%2C223&amp;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
Thug Kitchen.
But I Could Never Go Vegan!
Also, look up some high-rated vegan restaurants or restaurants with vegan options on this site.
There are also many vegan cooking channels on YouTube, check out some of those.
30g/day is pretty fucking good! Now Gary Taubes says it must be 25 or less for a lot of good reasons, BUT, you are making a hell of an effort.
Serum glucose/Low T connection see here
BTW, you are doing a great job!
EDIT: Remember, your ketone levels via urine testing must be mid-range, too high is bad because while you are keeping your total carbs down, your overall caloric intake in protein and fats is too high for your body mass. I know, it seems counter-intuitive, but trust me, after you think about it it makes sense. PM if needed. GL.
If you're interested in reading more about this topic, I'd recommend this book.
It's kind of frustrating that it's taken so long for the public consciousness to shift towards realizing the primary dietary causes of obesity and metabolic disease are overconsumption of carbohydrates and sugar. In the US at least, the USDA is the one responsible for putting forth dietary recommendations. However, their primary interests are keeping the corn and other grain industries healthy, rather than people.
If you're into fitness, you might also check out /r/veganfitness. They can help you with concerns about higher protein needs.
If you're just looking for a high-level summary of a balanced vegan diet, you can check out http://www.chooseveg.com/foodplate.
If you want something more scientific, the Academy of Nutrition and Dietetics' "Vegetarian Diets" position paper has a section talking about nutrients of concern specific to vegetarians, which might help address some of your concerns.
Do you have any vegan cookbooks? I think one of the things that made going vegan very accessible to me was just buying a vegan cookbook. I got "Thug Kitchen" based on my sister's recommendation, and have really enjoyed most everything I've made from it.
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.
> 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&amp;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.
>the only person to reverse heart-disease in the world" makes me think you're full of shit.
Fair enough, it is a bold claim, so I do apologise for presuming you have heard of him.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2100124/
He's also not the only person to recommend no oil consumption, and all of these plant-based doctors speak against oil too their books or talks: Whether it's Dr. Neal Barnard, Dr. Michael Greger, Dr. Dean Ornish, Dr. Pam Popper, Dr. Joel Fuhrman, Dr. Garth Davis, Dr. T.Colin Campbell, Dr Michael Klaper and the other 700 of them :-)
Anyway I'm a huge fan, as you can probably tell, because if the general public followed his advice, we'd have approximately 14 million fewer heart-attack deaths each year! It blew my mind, because I always assumed that heart-disease was a result of getting old, and it turns out it's generally not. I hope it blows your mind too :-)
Hi! I strongly recommend buying this for your dad as well as reading it yourself: https://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107
"Dr. Neal Barnard's Program for Reversing Diabetes" is a great book, and it is based on a whole foods plant-based diet. It has a good amount of recipes in the back too. http://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107 It is pretty cheap if you get it used.
You should checkout Dr Neil Barnard remarch on diabetes. He recommand a plant based diet for all his diabetic patient. He has a great book about controlling type 1 and reversing type 2 diabetes.
http://www.pcrm.org/health/health-topics/diet-and-diabetes-recipes-for-success
http://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107
i have personally cured myself and my now friend of diabetes type 2. and i know online of type 1 people living normal lives no problem.
i try to tell people but get shouted down..so i gave up trying. if anyone want to know more and are not time wasters you can PM me. :D
or read this book.... https://www.amazon.co.uk/d/cka/Dr-Neal-Barnards-Program-Reversing-Diabetes-Scientifically/1594868107
or watch this doco http://www.imdb.com/title/tt5541848/
https://www.youtube.com/results?search_query=raw+food+diabetes
the cause of diabetes has been confused. once you know the cause you know the cure. but yes its such a big money maker they will try to hide this.
peace be with you
edit - intra cellular fat blocks sugar getting to the cells.. so you get blood sugar spikes and low energy. get rid of the fat and the sugar can be absorbed. diabetes mellitus literally means sugar (honey) passes through. because urine is very sugary. so they blame the sugar but the real problem is fat.
Read "The Wheat Belly"... it's a good book that goes over a lot of the history of how wheat has changed and how is affects your body.
Personally I have no allergy to wheat/gluten, but the fact is that modern wheat products hold almost no nutritional value and can lead to serious health problems when over consumed. I have personally gone wheat/gluten free for a long time and lost a serious amount of stubborn weight in the process, and so have many of my friends who tried it. Improved mood, fat loss, more healthy overall, so much benefit I've seen from it.
Now most people who remove something like wheat from the diets will start eating more whole, unprocessed foods in the process, like they should have been doing all along. This is a good thing as it will eventually bring up the demand and hopefully lower the cost of healthy eating in America.
I could rant for hours and go in to pretty detailed discussion, but I think you get it.
Thug Kitchen so you can learn to not be a bitch-ass cook.
(But really it's a good cookbook.)
I got you
Double the seasoning and this is vegan food that's actually worth eating.
Best way to start is just to jump right in. Especially cutting out grains, legumes, and dairy. After the first 6 weeks you can start introducing back in a few things, like dairy. But be mindful of young cheeses and dairy high in lactose (lactose = sugar).
I'm a big fan of The Paleo Solution by Robb Wolf , Robbwolf.com, and Mark's Daily Apple.
Just a bit of heads up. The first 3 weeks are the hardest. You're body will grave grains (sugar) like crazy. My first week I broke 3-4 times and caved to a few beers, waffles, and pizza. But, don't let it get you down. Just keep pushing through. About days 18-21 you'll start to come out of the fog and really break that addiction.
Good luck! We'll see you on the other side :)
My sister had a lot of difficulty with fertility (even had two miscarriages). She says what finally worked for her was a radical change in her diet. Look into [The Paleo Solution] (http://www.amazon.com/The-Paleo-Solution-Original-Human/dp/0982565844/ref=sr_1_1?ie=UTF8&amp;qid=1344606763&amp;sr=8-1&amp;keywords=paleo+solution)
Basically, though, cut all wheat, dairy, and soy out of your diet. Eat mostly vegetables, some meat, and as little starch as possible. I don't know why, exactly, but she ate like this for about six months, then when she started trying to get pregnant again, it was within a month, and my nephew is a happy, healthy little boy of 11 months.
Best of luck to you, and don't count on God for what you can do for yourself.
Okie dokie, here are a few tips:
That's what comes to mind! Hope it helps.
EDIT - Formatting, and added some links.
EDIT 2 - you asked for websites! This one has an awesome quick start guide and lots of other good stuff. This one has some useful tools. These are the sites of the authors of the books I posted above, I have both books and love them dearly. There are also a TON of data online if you google around!
This post should be higher.
If you're looking for more science on how the body actually metabolizes fuel, this book by Phinney and Volek is one of the best I've read.
Calories in/out matters, but it really matters in the absence of dietary carbohydrate. You have a daily BMR, if you eat less calories than that per day you will lose weight, if you are keto adapted (meaning you are in ketosis for 2 weeks or more) your body will burn extra fat to make up the deficit in calories consumed. Thus, fat loss.
Ahh, true. I waxed scientific and now I have to pay the [citation] piper.
You can find info about the process of ketogenic adaptation in the book "The Art and Science of Low Carbohydrate Living" by Volek and Phinney (Amazon link). You can also find lots of information online by searching for "ketogenic adaptation" on Google. Or just visit one of the /r/keto subreddits. HERE is another book that Google has indexed, which you can find pages online to view, chapter 7, "feasting and fasting" is the one you want to read.
Red blood cells require glucose because they have no mitochondria: http://en.wikipedia.org/wiki/Red_blood_cell#Mammalian_erythrocytes
The brain requires glucose: http://en.wikipedia.org/wiki/Selfish_brain_theory (used that link as it's much more interesting and enlightening reading compared to others). You can also read it in dry article publication form here: http://www.acnp.org/g4/gn401000064/ch064.html . I also had a link to information about the brain adapting to use ketones here: http://content.yudu.com/Library/A1voq7/TextbookofGuyton/resources/880.htm however that link is now broken, although it was simple info that after adaptation, 25% to 50% of the brain's energy requirements still had to be met by glucose.
Some good reading on body regulation of glucose metabolism: http://www.rose-hulman.edu/~brandt/Chem330/EndocrineNotes/Chapter_5_Glucose.pdf
The body will break down protein to use in gluconeogenesis if blood sugar gets too low: http://en.wikipedia.org/wiki/Gluconeogenesis
The body cannot make glucose from fatty acids: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3140964/ (note this article actually proves the assertation false, i.e. the body can, however it is noted that even though it's possible, it simply doesn't generally happen as it's energetically less efficient, and there are no established pathways, meaning it's all by-product utilization).
Too much glucose in the blood (or too little) is dangerous: Do I really need to link to diabetes research here?
The body gets better at gluconeogenesis: See the above keto adaptation links. I also had a link to a study I found while searching for rabbit starvation and the Eskimo diet, but sadly the content was removed and I deleted the link. If anyone finds something and can link me to an online source that isn't a book, I'd appreciate it.
I mentioned that carbs are better for anaerobic (intense) exercise: http://www.ncbi.nlm.nih.gov/pubmed/9272770
Are there any other points you wanted citations for? Anything I missed?
Don't listen to most of the exchanges here on /r/paleo - you get a lot of opinions from the users, not necessarily based on the science behind the lifestyle. Read the book, do the research, and see what works for you. It isn't supposed to be a strict diet, but a lifestyle based on clean eating and long-term life change. I'll eat cottage cheese every once in a while, because I can eat it and feel fine, and I maintain a baseline of health. My wife doesn't eat it because it makes her sick. Listen to your body, and use your brain.
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
is a good place to start.
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
Ironic that this article is posted on the "Pop Sugar" website.
Notice that it has no footnotes. That makes it hard to debunk, because it is simply claims with no source or evidence.
Some of the claims are easily disprovable by personal experience. I don't have headaches, bad mood, or bad memory, and neither do many of the other long term ketoers here. She also talks about "essential carbohydrate intake" which is incorrect because many people (entire cultures in fact) have thrived with essentially no carbohydrates.
So right off the bat, dietitian Lisa's credibility is pretty well shot down.
If you want science, instead of a random internet person's opinion, try The Art and Science of Low Carbohydrate Living. That disproves the other false claims more credibly than I can do, written by two medical researchers who have spent much of their lives researching very low-carb diets.
A daily bouillon cube for a significant sodium boost is recommended when just starting the diet. I cannot speak to your rapid heart rate specifically, but lightheadedness, generalized weakness, mild, gradual, intermittent headaches, constipation etc. are all helped if not completely resolved with sodium repletion.
If your symptoms persist even with this, it could very well be another cause - but mild hyponatremia (sodium deficiency) is very common when starting the keto diet.
The majority of my information is primarily from this book by Phinney and Volek, who've done extensive research on the diet.
I am not a physician and the above is not official medical advice. If you feel something is wrong with your heart, see that cardiologist.
It is safe to say that tribes and societies and cultures had a fairly homogenous pattern of diet. Yet you will find every blood type in every societies and +/- rhesus factor. Or just ask someone how the Maasai tribe survive if all they eat is 95% meat and blood and only 5% veggies. It is obvious that Maasai don't consciously care about alkalinity of their blood.
If you need a solid (popular) science book for low-carb style dieting take a look at The Art and Science of Low Carbohydrate Living. The book is very approachable and high-school biology is enough to understand the context.
The book explains the various pathways for glucose, protein and fat metabolism and the role of liver, gut, brain in the pathways and clearly shows the change in metabolic behavior as we start to restrict carbs from the diet. It also helps theorize how lower-carb (in addition to o3:o6 metabolic ratio) actually helps reverse insulin resistance by analyzing many studies on individual cell structure, cell-wall mineral composition and so on.
I would strongly recommend Phinney and Volek's book I linked. I have not read Dr. Jason Fung's book but it appears to be strongly recommended as well. There are also a few MDs here who do recommend or follow the keto diet. /r/ketoscience is also a great place that your wife would be able to dig into actual research articles and make her own decision.
I am a nurse who lost 45 lbs in 3 months plus 10-inches off my waist a couple years ago and easily maintained that weight loss until I stopped emphasizing a keto diet. I did this while several of my co-workers told me what I was doing "could not work" or "was dangerous" and over the same time they struggled to lose 10 lbs I lost 4 times as much. My cholesterol panel is perfect regardless of my diet or weight, so good genetics there with a small improvement on keto.
During that time I was able to discuss the diet with cardiologists, nephrologists, endocrinologists, and internal medicine doctors:
Ultimately, your wife may not be swayed that this is the best way. But at least she may realize it should not be dangerous to try.
Volek and Phinney have done much longer studies on this but it is difficult to say just how much bias is there since they're the ones pushing this diet in their books (particularly applicable to running would be http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716 )
With that said, 4 weeks is just not long enough and from what I remember in their book they saw similar results as this in that 4 week period, with much better results after 6 weeks and beyond. Dismissing something after 4 weeks of study really is a bit disheartening and makes me question any advice he's able to give.
I feel like he's ignoring the other proposed benefits such as better recovery times, which over time could give you better gains since you're able to work out harder more often.....
Interesting, nicely researched.
One observation, it is reasonably well understood that excercising in ketosis does indeed raise heart rates as per “The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists”, see also The Art and Science of Low Carbohydrate Performance
Anecdotally this threw me entirely when attempting maffetone training (heart zone 2/3), I basically couldn't go slow enough until I found out you need to add 5-10 bpm to your heart rate if in ketosis, and then it worked fine. FWIW even though I'm pushing 50 I can comfortably maintain 190-195 bpm for a minute or more i.e. half my age according to 220-age handwavium.
Mechanistically, instead of just supplying oxygen to muscles in glycosis which just burn the glycogen already present (until you hit the wall), in ketosis the bloodstream has to mobilize fat, and until full fat adaption send it to the liver to be converted to ketones and then transport to the muscles, so unsurprisingly the heart has to work harder (after full adaption fatty acids can be used directly by muscles). On the flip side there are less nasty metabolites to clear which allows the heart and other muscles to run faster and longer.
Check out The Art and Science of Low Carbohydrate Performance. It's $8 on Amazon.
Dr. Peter Attia's experience is a good one.
How a low carb diet affected my athletic performance
Ben Greenfield's experience as a subject for the FASTER study.
The Emerging Science on Fat Adaptation Ok, it's a running publication, but everything there applies to cycling too.
My personal experience: About 6 weeks in, I did a hard club ride. About mile 40, a little over 2 hours, I bonked. However, it's a soft bonk. I still carried on. I finished the ride, but my speed dropped. I had been averaging 18 mph, but after that I was more like 15 mph.
Now, after a few years of low carb, I just don't bonk. Before a typical weekend 50 mile ride I'll have my usual coffee with a little heavy cream, and maybe a bouillon cube tea for the sodium. That's it. No food before or during the ride.
I do all sorts of riding. Club rides, Time Trials, centuries, week-long tours.
The closest book to what you're looking for is The Art & Science of Low Carbohydrate Performance: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716/
It doesn't directly address weight lifting, but you could try a program like Starting Strength for specific exercises to do. The point of the book is how to maximize your body's fat metabolism one of the benefits of which is body recomposition.
Keto generally works better for the longer distances, not so much for marathon or shorter. If you felt good at the half marathon, I would assume you’ll do as well or better during an ultra.
This is due to the faster pace of shorter races requiring more rapid replenishing of glucose for the muscles. This is usually achieved by consuming simple sugars (gels, sports drinks, etc). Your body can create glycogen from fat stores, but it is slower. So if you’re running a slower pace for longer, your body can generally keep up, though studies show that you still lose your higher gears while on Keto.
As mentioned, Zach Bitter is a great example. You can also read The Art and Science of Low Carbohydrate Performance by Jeff Voelkel.
> 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.
Heh, check out Jessica Seinfeld's book (Jerry Seinfeld's wife btw): "Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food", written in 2008, has some great ideas in there (like the one you discovered).
You could check out the book Deceptively Delicious. Its a book full of kid friendly recipes (that should hopefully appeal to your preferences) that hide extra veggies inside.
My incredibly blunt advice would be to get over your dislike of chewing plant matter. Its the best thing for you. Start with some fruits and vegetables you can tolerate and think of others that are similar. Example: If you like mashed potatoes try adding mashed cauliflower to the potatoes. Hummus is definitely good (it reminds you of beans because it is beans, garbanzo beans), try it with some carrots or celery. Add those tomato slices, onions, and lettuce to your sandwiches. Avocado also goes well on sandwiches.
You can start with http://www.reddit.com/help/faqs/keto, but for better coverage of what is really quite a complex (and hotly contested) subject, I'd recommend Why We Get Fat (And What to Do About It).
Why We Get Fat: And What To Do About It
Vegetable Oils? Americans get too much protein!? Are you kidding?
Explain to me how the epidemic of childhood obesity, Type II Diabetes, etc. are related to too much protein? Saturated fat bad? Please cite your sources (Hint: they don't exist, and don't even think about citing The China Study).
OP: as far as healthy oils, Mark Sisson has a solid primer. As far as carbohydrates, I'd suggest reading "Why We Get Fat: And What To Do About It" by Gary Taubes. Aside from individual food intolerances, it's becoming more and more clear that most of the illnesses we suffer these days start with excessive carbohydrate consumption.
Disregard pajama's advice. Acquire health.
>If you take in more calories than you use, then you will gain weight.
That's kind of obvious, but it's about as relevant as saying "Only cars with wheels get in collisions." Sure, but it's not helpful since all cars have wheels. Also pretty much everyone consumes more calories than their body "uses". The relevant question is what your body does with the excess calories. Does your body convert those calories to fat or does your body expel them?
Everyone knows someone who can eat ridiculous quantities of food without gaining weight (I'm included in that group). Yet other people eat more moderately yet still increase in size. Hormones have a huge effect on how our bodies handle excess calories, specifically how sensitive our bodies are to insulin and cortisol. On the same diet, someone who is more sensitive to those hormones will end up gaining weight while someone who is less sensitive will not.
I get these ideas from the science writer Gary Taubes. From the amazon page for his book Why We Get Fat: And What to Do About It:
>In his New York Times best seller, Good Calories, Bad Calories, Taubes argued that our diet’s overemphasis on certain kinds of carbohydrates—not fats and not simply excess calories—has led directly to the obesity epidemic we face today.
>[he explains] in layperson’s terms the science that debunks the idea that weight control is a matter of burning more calories than one consumes...
I've never been overweight, but I've always found the argument judgmental that "it's as simple as calories in vs calories burned, and if overweight people could simply show some self control they would be thin". Lots of people don't have to live counting calories (like myself), and I know I eat a shit-ton more calories than I "use" (or exercise off, I guess is what people mean), but I don't gain weight.
In light of that is it really that useful to go around pointing out that fat people eat more calories than they burn, when that's not really the issue?
I strongly suggest reading (or listening in my case) to Gary Taube's "Why We Get Fat, and What to Do About It". This book is what convinced me to go Keto, and I've never doubted my decision once. Taubes did a great job convincing me why I never wanted to eat a high carb diet again. As was suggested to me, I recommend you get the audio version of the book- it's a bit tough going in the first chapters, so easier to get through the audio for me. :-) KCKO!
If your gym had that machine where you grab the handles and it tells you a BF% number, I wouldn't put too much trust in that. Honestly 5'11" and 199 doesn't sound like you're in the high risk due to weight category, that being said, if you feel slim but fat, then the gym is a great place to fix that.
Just so you're aware of it /r/fitness is pretty awesome. They will pretty much universally tell you that as a beginner you should start at Starting Strength(SS), or StrongLifts5x5(SL). I will agree with this advice.
You'll get mixed reviews on personal trainers, I did 5 sessions with one a while back, here are some of my thoughts
*I stopped getting training sessions because no matter how many times I told my trainer that I wanted to focus on compound barbell movements, and instilling good form, I some how ended doing weird, unstructured movements that were supposed to work my 'core'.
On to your questions:
1, Unless you have some fancy reputable trainer, I would not make all your diet decisions on their recommendations. The best thing I did for myself was educate myself to the best of my ability on diet and make eating choices based on that. I can share more but I don't want to get in to the keto vs paleo vs mediterranean vs CountCalLowFatBeMiserable.
2, The programs I mentioned above are highly recommended by reddit's fitness communities, SS is based on a book, SL is based on a website and some shorter PDF style guidelines. I use SL because I like it's program, but SS has notably larger collection of good information on the actual workouts. Don't modify the program, stick to it and learn your forms.
3, If you find the diet the best suits your body, and a fitness plan you enjoy and stick to, and push yourself and actually work at the gym... 9-12 months for 22lbs is probably enough time. Again a lot of it depends on your current health (how fat are you?).
4, Surely he didn't mean 32,000 calories. My advice - don't worry about spacing out your meals or over calculating. As you're starting out, focus on making well informed choices that stick to your plan. You can't just wing it, you should definitely track what you eat, but if you make the right (for your body) changes, you should be able to find a rhythm where you eat when you're hungry, you stop when you're full, and you get healthier.
If you can afford to or have the motivation to, you should get some starting numbers from a visit to the doctor, heart health profile and BF% info can be very useful in deciding what kind of things you should do.
And Finally, I just want to say, educate yourself. I approached getting healthy in a similar way to how you did in your post, and getting 100 different opinions on what to eat what to do was absolutely confusing. When advice I was getting was too confusing, I tried to stick to what doctors recommended, which didn't help either. I read this book, and I'm not going to tell you to base your diet and fitness on this book by any means, but I encourage you to read it only to increase your skepticism of common wisdom.
I'm not an expert, or a doctor, just a dude who learned how my body functions in a healthy way, and made changes to facilitate it, me getting healthy :)
(Edited for formatting)
If you're desi, you're at high risk for diabetes. Period. Doesn't matter how fat/thin you are. So whatever you do, remember that a critical aspect of any healthy desi diet is controlling (as in severely limiting) sugar/carbs. White rice, rotis, potatoes...you're going to have to make these occasional treats in small doses. Sugar you're going to have to treat like it's toxic (which it probably is, actually). If you don't do these things and consume sugar/carbs like typical desis, assume you will become fat and/or diabetic.
Personally I'm transitioning to vegetarianism and a low glycemic diet, but that's my personal choice. A ketogenic diet can also be very desi-genetics-friendly, but it tends to rely heavily on meat.
Source: Personal research/experience and consultation with two Desi doctors.
There are two good, scientific books that have nothing to do with cavemen and everything to do with the science of how our bodies work that are worth reading. If she doesn't want to read them because its "too hard" or "time consuming" she really doesn't care that much about her health and its not worth pushing the issue. Sounds harsh, but its true. If she really wants to be healthy and wants to take the time to change, she should look at these resources.
Why We Get Fat
The End of Overeating
*Deleted my name at the end of this comment. I signed it like an email, and don't know why!
The first mistake we make when thinking about motivation is assuming that motivation is a thing that some people simply have and some people simply lack. This is not true!
Human beings are naturally vibrant and vital - just look at kids. They're full of life. That is the true face of humanity. You have that in you. Apathy and lack of drive are not features of your character! They are not a part of your personality. They are not a part of you. Apathy is a disease that has infected you and you can cure it. You must understand and accept that lack of motivation is an infection to be healed, not an aspect of your personality to be fought against. It is not you, it is something you are suffering from. If lack of motivation is keeping you from living the life you want to live then you are - in a very real way - sick.
The second mistake we make is trying to heal this sickness on our own, by ourselves, by the power of sheer willpower alone. This is not necessary!
Would you expect a man with a broken leg to make do without a crutch? Of course not! Would you expect a sick man to make do without medicine? Of course not! We are human beings and we use tools and aids to get over our shortcomings and fix our problems! Find yourself some suitable motivational tools! Get yourself a notepad and write down what you want to achieve. Put those goals on your fridge door. Get yourself a wall-calendar and keep track of your performance: mark down every day how acceptable your effort was in working towards those goals. Add images and photographs to inspire and motivate you. Print out motivational slogans and sayings and cover your walls with them. Buy self-help books and DVDs if you think that might have the slightest chance in Hell of helping you. Find yourself some motivation tools that work and then find some more. Tools are key! Find what works for you!
Thirdly, do not try to do too much at once. Start small. Try to get one thing right first, then add to it.
TL;DR: 1) Apathy is a sickness to be cured. 2) Sick people should take medicine to help them get better. Tools are your medicine. 3) Start small, build big.
PS: You should watch absolutely everything you can find about Dr. Robert Lustig on Youtube, starting with Sugar - A Bitter Truth. Just click here. Then you should read Why We Get Fat.
I made a post in your ex-boyfriend's topic here.
I think that it's important for you to realize that this relationship was not meant to be. Attraction works in many ways. Obviously there are different types of attraction; emotional, physical, spiritual, etc... and they all work together to typically attract one person to another. Some guys are attracted to skinny girls, some guys are attracted to curvy girls, and some guys are attracted to larger girls. There's nothing wrong with that, it's natural. As I mentioned in my post linked above, I don't consider myself to be a shallow guy but I also do not think that either person should be willing to "settle" or force attraction. That will ultimately end in a bad situation and it's not fair for either person involved. Would you really want to continue dating someone who struggles to see past a flaw of yours? What you need to look for is someone who doesn't see them as "flaws"; someone who embraces them as a part of you.
As hard as it may be, try not to be too upset and hurt by this. You have to use this as an assertion that the relationship was not meant to be. I think it's a bad idea to jump right into an exercise and diet routine right away because it's pretty obvious that you're doing it for all of the wrong reasons (believe me, I have been there myself). If I were you, I would take a few weeks (maybe even a month) and just let things settle down a bit. Do some research. Starting an exercise routine and changing your diet are big decisions. They should be implemented as a lifestyle change rather than a "I'm going to do this until I look smoking hot" or "He'll wish he hadn't broken up with me when I lose 25/50 pounds" type of thing.
You mentioned that you're eating healthier than him typically. While you're researching and/or evaluating your options for diet/exercise, use something like myfitnesspal and track everything you would eat for a week. Don't alter your eating habits at all, just keep track of it. From there, you'll have a pretty good idea of what you need to work on (as far as diet is concerned). I'm one of those "low carb/high fat" (keto) weirdos. I don't want to push my decisions upon you but if you're interested in hearing more, I'd highly recommend Why We Get Fat: And What to Do About It by Gary Taubes.
You also mentioned that you previously had an exercise routine which you stopped due to a lack of time. If you're serious about getting into shape and becoming healthier (for you), your exercise program should take precedence over nearly everything else. Fit it into your schedule and do not compromise that time. I run on Tuesday, Thursday, Saturday, and Sunday. I also work a very hectic job (often requiring more than 40 hours per week) and spend a significant amount of time with my girlfriend outside of work. On those days, I might make plans (especially the weekends) but I always leave myself a free hour for running. If that interferes with my plans, I'll reschedule or cancel my plans.
All in all, don't let this get to you. The worst thing that you can do is obsess over this and let it determine what you do with your life. If you want to make some healthy changes, you need to do that for you. It took me a long time to figure that out, but I have finally reached that point and I'm not exaggerating when I say that there is no better feeling. I'm not trying to impress anyone but myself and that feels freaking fantastic. Take some time and heal a bit before you make a drastic change. Your mind is just like a muscle; it needs time to heal and recover too.
Look into:
It’s worth it!
The T:Slim has a temp sensor in it so if the insulin in the pump ever gets too hot or cold it will beep at you; I live in florida and even going to theme parks all day in the 100+ heat (summertime) and have never set it off.
The last 27 years I've always kept the bottle I'm working off of out at room temperature and my back stock in the butter drawer of the fridge. I've never had a problem with insulin ever going bad except the one time I left a bottle in the hot car for an entire work day; that bottle went bad.
So I kind of feel like those trio cases are extraneous unless maybe you live at the equator/in a volcano. :)
The best two things I've ever done for my T1 was getting a CGM, (You've got one), and reading this book. I feel like they should give it out when you're diagnosed and I WISH they told me this stuff instead of recommending the standard ADA diet/no concentrated sweets bullcrap. Would have prevented a lot of the complications I have now.
My husband is T1 and switched last year to eating as few carbs as possible. Your body takes a week or so to adapt to running on fat instead of carbs, but once he got through this it's been fantastic for him. He needs probably around half the insulin he used to, has energy all the time and his blood sugars stay in a nice narrow range. No more rollercoasters :)
It does take some getting used to and I'd recommend you read up on it to make sure you're doing it right! Dr Bernstein has written a great book that I would recommend any diabetic to read, it has seriously changed my husband's life :)
The First Year: Type 2 Diabetes by Gretchen Becker is very informative, even if this isn’t your first year.
https://www.amazon.com/First-Year-Diabetes-Essential-Diagnosed/dp/073821860X
Doctor Bernstein’s Diabetes Solution has good information, but he’s very strict and a Type 1 so some of his advice can be a little excessive for many Type 2s, but is still worth a read.
https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
Blood Sugar 101 is a website full of information and she published a book off of it.
http://www.phlaunt.com/diabetes/
well fed has some great, tasty recipes, but is essentially a dairy-free keto recipe book. it sticks to whole30 approved ingredients, but would make a nice transition to paleo eating if you're coming from keto.
personally, i'd hoped for something a bit less carb restrictive, but if you serve the basic recipes listed with a starch, it's great.
Other good sources are Mark Sisson's (http://www.marksdailyapple.com/#axzz1qMZe3dYo) blog and Robb Wolf's (http://www.robbwolf.com/) blog ...
I also read the Paleo Solution (also by Robb Wolf) when starting off and it helped me ALOT. I would recommend it for sure. I tend to check out Mark's blog more though.
Currently I'm using www.paleotracker.com to track my calories and macros, and after two weeks of tracking I'm going to start re-evaluating things. I'd recommend this too, at least to start (I'm four months in and wish I'd done this at the beginning)
For recipes, you can find almost anything online, so cookbooks are kind of silly. Melissa Joulwan's Well Fed seems to be popular though. (http://www.amazon.com/Well-Fed-Paleo-Recipes-People/dp/061557226X)
Otherwise, read the FAQ, start googling, and hit the grocery store for a very fun and exciting experience :)
I'm currently reading Vegan for Life after having seen many people recommend it on other pages. It's a really good and interesting book about health and nutrition. They bring up rumours studies too and discuss them from a very scientific viewpoint.
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.
Great decision! It will only get better/easier with time.
I would recommend reading [Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs] (https://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107)
Here's a few I found handy.
Good Gut Healing by Kathryn Marsden.
Listen to your gut by Jini Patel Thompson (can also be found at her site as a downloadable pdf, well that's how I bought it.)
And for general anxiety : Change your thinking by Sarah Edelman
And Wheat Belly by William Davis (maybe not as relevant but examines the effect of the genetic changes to wheat, which can be a common trigger for some gastrointestinal issue sufferers.)
Hope any of these may be of help.
you could tell your friends to read the recently released book "Wheat Belly", or you could just stop talking about it and let the results speak for themselves...
It just depends on what's important to you. Assuming that wheat is causing a lot of health issues for you, then you may be forced to confront a simple choice: fix your health or satisfy your cravings. Some people won't make that choice until they're in really bad shape, like a smoker who won't stop smoking until s/he is diagnosed with cancer. If things are going this badly when you're this young, you can safely assume it's only going to get worse if you don't make some changes (eliminating wheat being one, others maybe be important too).
You might try reading the book "Wheat Belly." It's not paleo, it's not perfect, but I think it's an informative and worthwhile read for somebody in your situation, and it may scare you into trying something for your health. It's worth seeing if it resonates with you, and it will provide you with some insights I can almost promise you don't yet have.
The book: http://www.amazon.com/dp/1609611543
The associated website: http://www.wheatbellyblog.com/
While eliminating wheat can be tough, especially if you're essentially "addicted" to it, I don't think you have to take the approach right in the beginning that you must never have wheat again. I would suggest, however, that you, when you are emotionally prepared to do so, cut wheat out for 30 days, promising nothing more to yourself than you will re-evaluate your decision once those 30 days are up and you see whether it had an impact on you. Again, that won't be easy, but it could give you some information you need to determine whether or not you should make it a lifestyle choice.
And you have certainly identified one of the big problems cutting out wheat, it's convenience. So many packaged and/or easy-to-prepare foods are wheat-based, so you really do have to plan ahead and be prepared if you want to deal with cutting it from your diet.
Also, I don't know how much you've really bought into "paleo," but it does tend to be a relatively high-fat diet. This would mean that a lot of the calories you replace from weight should come from things like butter (technically not paleo, but most are okay with it), coconut oil, fatty cuts of meat, olive oil, and some other stuff too. These things tend to fill you up much better and much longer than wheat products to, so hunger shouldn't be a problem if you do the diet right, though I certainly recognize that cravings can be something distinct from hunger. Those, you will just have to will yourself through.
The replacements for breads, cakes, and wraps are probably not ideal if all you are doing is buying the "gluten-free" versions of these things. That would help some, but not a lot. Some general replacements would be lettuce wraps, nori (seasoned seaweed), almond bread (in limited quantities), coconut bread, buckwheat products, rice crackers, maybe some other stuff too. Some of that stuff is probably going to have to be homemade though, so it won't help with convenience.
I think you should take 30 days to eliminate wheat. You could go all out and do a Whole 30 challenge - /r/whole30 - and see how you feel. (I think Whole 30 is a good idea, because it won't let you get away with adding a bunch of paleofied versions of things you crave, and it will probably also reduce your overall carb intake, which may be an additional issue than just wheat intolerance.) Or just cut out wheat and also avoid non-gluten bread for those 30 days, and don't worry as much about cutting all the other stuff out for the time being. That may be beneficial as well.
I will say wheat elimination seems to have done a lot for me and others I know as well, and none of us were diagnosed one way or the other as gluten-intolerant.
Good luck!
I don’t! It was in this book beginning on page 11
https://www.amazon.com/Baby-Led-Weaning-Essential-Introducing-Foods/dp/161519021X
It basically explains how infant purees came to be and how they were heavily marketed, and why. But when you read it, it has a big “ah ha” as to why the older generations did what they did and feel so strongly about how things were done back then. The goals of parenting were a bit different and the trust in large corporations and marketing were a lot stronger.
I haven’t had a whole lot of these types of recommendations, but I also fall on the crunchier side of things, so I think the people that know anything about me think it’s not even worth the recommendation.
Are you fucking new to the internet?
I got these two books (Frugal Vegan and Thug Kitchen)as a gift and they have really helped me get better. I was a decent cook beforehand but these have given me tips on making tofu taste better, good sauces to make, etc. I like the combo of these two books because Frugal Vegan is a lot simpler, generally not too many ingredients, and usually not some weird thing you've never heard of while Thug Kitchen can get a bit more elaborate which can also be fun.
Ever since my boyfriend and I got this cookbook , grocery shopping got way easier, we just pick a few recipes for the week and go get the ingredients to make them. Before we were constantly struggling to figure out what to make for dinner and switching it up. Definitely recommend it for starting out as vegetarian/vegan
Here are a couple of very affordable must-have vegan cookbooks: The Homemade Vegan Pantry: The Art of Making Your Own Staples by Miyoko Schinner and Thug Kitchen- Eat Like You Give a F*ck. Pick a recipe or two and mark the page/s with a card that says you'd like to hang out and make said recipe together. If you really want to go the extra mile, buy the ingredients for the recipe and include them with the cookbook.
This Santoku knife is the perfect veggie knife... slices tomatoes paper thin.
Grocery tote bags: for girls and for guys
Going all out: put the cookbook and recipe ingredients in the tote bag instead of using a box/wrapping paper.
Hey there! I usually recommend all Type 1 Diabetics who are interested in going low carb to read Dr Richard Bernsteins book "Diabetes Solution". A good rule of thumb is to lower insulin dosages right when you start low carb/keto and then scale in either direction needed. Be prepared with lots of glucose tablets should there be too many miscalculations in the beginning.
I agree with the comments on going on a low carb, hi fat diet such as keto to manage T2 diabetes. I've been on it 3 years and have had blood glucose levels that are non-diabetic norms since te first couple of weeks.
Lots of good info on the r/keto faq on how to do keto. Lots of good recipes over at www.dietdoctor.com/low-carb/recipes
In case your Dad gets some pushback against keto being "pseudoscience", here are some peer reviewed research papers that support keto:
https://www.sciencedirect.com/science/article/pii/S0899900714003323
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/
http://spectrum.diabetesjournals.org/content/25/4/238
:edit to add some good books for starters, all science and evidence based.
Dr. Bernstein's Diabetes Solution - https://www.amazon.com/dp/B004QZ9PC4/ref=dp-kindle-redirect?_encoding=UTF8&amp;btkr=1
The Real Meal Revolution: The Radical, Sustainable Approach to Healthy Eating -
https://www.amazon.com/Real-Meal-Revolution-Sustainable-Approach-ebook/dp/B00RTY0O7O/ref=sr_1_2?s=digital-text&amp;ie=UTF8&amp;qid=1519585318&amp;sr=1-2&amp;keywords=noakes
The Art and Science of Low Carbohydrate Living - https://www.amazon.com/Art-Science-Low-Carbohydrate-Living-ebook/dp/B005CVV2AE/ref=sr_1_1?s=digital-text&amp;ie=UTF8&amp;qid=1519585452&amp;sr=1-1&amp;keywords=jeff++volek
Why We Get Fat: And What to Do About It - https://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6/ref=sr_1_1?s=digital-text&amp;ie=UTF8&amp;qid=1519585485&amp;sr=1-1&amp;keywords=taubes
Dr. Jason Fung and Gary Taubes are incredible resources.
Dr. Fung places more of an emphasis on IF/extended fasting than Tabues.
If anything, watch this talk Dr. Fung gave at a conference about CICO. This talk is from last year and is primarily about fasting.
If you like books these are essential:
Why We Get Fat and What to Do About It
https://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6
The Complete Guide to Fasting
https://www.amazon.com/Complete-Guide-Fasting-Intermittent-Alternate-Day-ebook/dp/B01MF8SC2X
Both books are written as easily comprehensible "science" books. You won't learn the inner workings of the hypothalamus but you are reading academically backed (and cited) results.
Thug Kitchen's new book http://www.amazon.com/Thug-Kitchen-Official-Cookbook-Like/dp/1623363586
I think it's fun! How about just a fun little $#!+ stylized to look like "shit"? And/or just put a little splat graphic over the word as a little wink while also being a little more friendly.
I'm thinking like Thug Kitchen, if you want a visual. Their cookbook is hilarious but tons of profanity.
Wife and I picked up the Thug Kitchen cookbook. It's hilarious to read and has some great recipes in there too.
I was raised where meat was pretty much the main entree for every meal, so things that substitute meat seem to work well for me. Some of my favorites are black bean or chick pea burgers, and baked BBQ cauliflower (good to use in tacos, salads, etc.). We also cook up these tasty tostadas as well. (Technically that's a meat-less meal, and you'd have to swap out the sour cream and cheese to go fully vegan).
Also, if you're like me, you'll leave for work and frequently leave your lunch on the counter at home. In those situations, I've found Taco Bell to be a pretty good option. Nearly any recipe tastes just as good asking them to swap the beef for beans.
Hope this helps!
Since we are all a little lazy... Here are links to all of the books in my stack:
Betty Goes Vegan (my mom got this one for my boyfriend - so not strictly mine - in hopes that he would cook for me. I am pressing the tofu right now at his request, so far so good)
Vegan Eats World
Eat Drink & Be Vegan
The 30 Minute Vegan
Thug Kitchen
The Lusty Vegan (my sister bought this one for me)
One-Dish Vegan
Fresh From the Vegan Slow Cooker
Vegan Brunch (second most used, the muffin recipes in here are crazy easy to customize)
Vegan Yum Yum
Twelve Months of Monastery Soups (not blatantly vegan, but almost entirely so)
The New Farm Vegetarian Cookbook (My most used, and longest owned, the best of all. All super simple ingredients, only non-vegan ingredient mentioned is honey on occasion)
Yes, it's an excellent dietary treatment for T1D if it is done properly. The book, Dr. Bernstein's Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars, by a doctor with T1D would be a good place to start.
I thought you were kidding. Nope.
Edit: Amazon link in case Reddit breaks the website.
http://www.nutritionjrnl.com/article/S0899-9007(14)00332-3/fulltext
https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving-ebook/dp/B004QZ9PC4/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1493137340&amp;sr=1-1&amp;keywords=dr+bernsteins+diabetes+solution
https://www.youtube.com/watch?v=oNZsfluh0Uo
Don't start keto until you know what you are doing. All Diabetics should discuss this with their Doctors first as you will likely need to reduce your meds.
https://www.amazon.com/Deceptively-Delicious-Simple-Secrets-Eating/dp/006176793X
If it doesn't have a decent amount of fiber in the carbs, I don't eat it.
I prefer the carbs to be naturally occurring, so enriched "fiber added" bread doesnt count!
So beans, fruits, veggies, whole grain breads typically fit the bill. Whereas cookies, soda, fries, fast food, etc.
Also, I really liked Michael Pollan's Food Rules. It's such a quick read and has tips like, "If it comes through your window, you shouldnt eat it!" "If you're not hungry enough to eat an apple, you're not hungry."
Great book if you just have a tendency to grab silly things at the store.
I used to be a skeptic of the low carb diets,though I could never deny that people did seem to lose a lot of weight quickly. After hearing Paul Thurrott talk about the book "Why we get fat, and what to do about it" on Windows Weekly, I picked up the book, mostly expecting to find all the holes in his theory. Somewhere in reading it, I became convinced enough to start eating low carb/keto. The weight started coming off quickly, I wasn't ravenously hungry all the time (the culprit in all my previous dieting failures), my blood pressure dropped, all good things. Even though I still had a taste for breads and sweets, the feeling of losing weight, and feeling better was enough motivation to keep me from hitting the donuts.
I would recommend reading the book. He isn't selling a diet, just documenting what doctors and researchers have found that supports the keto diet, and how social and professional pressures keep the it from being widely accepted by the medical community. I honestly think he could have done a better job presenting some of the information, but I still recommend it.
Actually diet and exercise have less effect on weight than is touted
Carbohydrates cause water retention. If you are moderating your intake, it is likely that you will lose a lot of water weight in the first week. I also lost 7 lbs in about 1 week, after which my weight loss slowed down a little. Source.
Drink lots of water both with your meal, and in between. It might take a week or two to condition your body to feel better on a different type of diet, though you may never feel satisfied by starving yourself (low calorie diet). Do some research on what types of foods you should and should not be eating. I recommend Why We Get Fat.
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.
The book I am reading at the moment discsses this very question. Have a look.
http://www.amazon.com/Why-We-Get-Fat-Borzoi/dp/0307272702/ref=sr_1_1?ie=UTF8&amp;qid=1299642695&amp;sr=8-1
I really liked this book for explaining exactly why low-carb works and why eating lots of fat is healthy
http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1299642745&amp;sr=1-1
This book is really good for applying what Taubes says to your life and has a nice plan.
That's actually incorrect. I used to think the same thing, but calories are not equal because of the different effects they have on our hormones and insulin levels. When we eat carbs, the increased insulin levels lead to immediate fat storage rather than burning of carbohydrates for energy.
Eating carbs also increases hunger due to the upward and downward swing in blood sugar(elevated mood followed by a crash) and because our bodies think we're starving since fat/calories are being stored rather than used for energy when we eat carbs.I would recommend reading this book or listening to the audiobook version, as it will really blow your mind in terms of the research behind it:
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702/ref=sr_1_2?ie=UTF8&amp;qid=1526472619&amp;sr=8-2&amp;keywords=Why+We+Get+Fat%3A+And+What+to+Do+About+It
A short interview of the author where he makes the point that you can eat as much as you want on a keto diet and still lose weight:
https://www.youtube.com/watch?v=BJnszUbkTNE
This is a slightly longer interview (Just over 22 minutes) in which he goes into the history of how government policies led to the obesity epidemic and people getting fat in general, not just in the United States but around the world since we're the #1 exporter of food globally and carbohydrates are the cheapest and easiest foods to export since they can last so long after they are manufactured whereas meat spoils quickly and is expensive to produce:
https://www.youtube.com/watch?v=TpALLBqcYTE
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
This book took several reads and two listens to undo the training I grew up with. It answers your question and it blew my mind.
I HIGHLY recommend Gary Taubes' "Why We Get Fat" book it is only about 240 pages and is a very easy read... I read it in a single day I was so excited once I started. It REALLY helped me understand how and WHY keto works. I wish I had read it when I first started...
If you need science stuff to know what to say to other people about your diet: obligatory book Why We Get Fat by Gary Taubes
If you need a day to day guide to know what to eat, try the r/ketorecipes subreddit, or youtube like the Keto Connect channel
If you are a scientist and need deep science, try Calories proper blog.
That's my top 3!
@fexxi: Unfortunately you are misinformed (it seems many who watched Dr. Oz's keto segment think the same and ended up here without doing their own research and only going by what they heard on tv or from what they had from others). There are countless stories of "normal weight" people who are on keto and feeling better than ever. with bloodwork to show it. I would highly recommend educating yourself on this way of eating by researching especially on books that have been authored by scientific dr's who have carried out studied and authored papers in peer reviewed journals on the health benefits of keto no matter what weight you are at. Here are afew books to read by phinney, volek, tim noakes, gary taubes, dr. eric westman and they all have youtube videos as well, there's many others as well:-
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@westend52, @DrThornton, @ginnyfox, @Ryjosp and everyone else: thank you all for adding onto the benefits of this way of living, to help teach others who may be misinformed about the benefits of keto.
Actually, there's a book that has 18 pages of peer-reviewed sources that verifies that a high-fat diet is not detrimental to your health at all.
Additionally, my husband, who had super (read: dangerously) high cholesterol and BP before starting keto, recently just went to the doctor to get his bloodwork redone, and his cholesterol levels are significantly lower. If you check out /r/keto and search for "bloodwork", you will find that this is a very common side-effect of a keto diet. People also often post images of the comparative bloodwork results, so it's not just them blowing smoke, either.
I can see why "common sense" would tell you that it can't be good for you, but really your "common sense" is the result of a lifetime of brainwashing that "fat is bad", which isn't necessarily the case at all. Fat, in combination with excessive amounts of carbs, is bad. Otherwise, not so much. It took me a long time to get over this idea as well.
EDIT: Clarity.
Go for the diet! I highly recommend. My partner has ulcerative colitis and this was the only thing that worked. You're very lucky you have a doctor open to this; most refuse to investigate non-medical options, strangely. Ignore any weird references toxins or cleanses - this must be some new, lame spin on it - SCD is actually very straight forward and science-based. Yes, strict at first , but once you get your guts stabilized, you can experiment and let some "illegal" foods back in...
Books to get started:
http://www.amazon.com/gp/aw/d/0969276818/ref=pd_aw_sims_2/182-1240542-1141736?pi=SY115&amp;simLd=1
http://www.amazon.com/gp/aw/d/159233282X?pc_redir=1412274841&amp;robot_redir=1
I've heard this book has helped quite a few people with Crohn's.
It's definitely different for everyone tho. My daughter doesn't have much of a problem with anything. Just nuts and something to do with tacos. I think it's the shells.
It is normal to have your appetite spike after exertion, but it sounds like you're just not fueling yourself correctly. Governing your weight is determined by roughly 80% of intake (your diet*) versus what your exercises regimen is. Meaning, it pretty much comes down to what you’re putting into your body, not the exercise(s) itself.
That said, you may want to focus your efforts into finding something that works for you (we’re all little snowflakes, there is no silver bullet when it comes to nutrition*). You might try looking into a paleo-type system; as they make the rules fairly simple to follow and you still get to eat a lot of hearty, protein-packed, nourishing meals.
Keep moving, keep eating, take notes about how you look, feel, & your performance, and make adjustments accordingly.
The Paleo Solution: The Original Human Diet https://www.amazon.com/dp/0982565844/ref=cm_sw_r_awd_HlbKub1RY2NX3 - gives you the "why" so the "how" comes naturally.
Practical Paleo: A Customized Approach to Health and a Whole-Foods Lifestyle https://www.amazon.com/dp/1936608758/ref=cm_sw_r_awd_LmbKub0PJBYV7 - If you're not already a wizard in the kitchen, this book helps make your food taste less shitty with good wholesome ingredients.
Good luck!
I second what spoolingthreads has said. My experience is n=1, in the US, and anecdotal, but is consistent with what he says. My story:
I had problems with back pain for about 10 years and nothing good came of it when I went through regular doctors: "oh it's muscle pain, here's some (useless) naproxen", insurance only covered 4 visits to physiotherapy, did the stretches they taught faithfully for years, but they didn't seem to help (several extreme increases of pain that lasted for months happened while doing those stretches).
Finally, after it had gotten so bad I was using a walker at the age of 35, I went to a physical herapist instead of a doctor. I had to pay full price because I had no diagnosis or referral, but it was totally worth it. The doctors never did any serious physical assessment. The physical therapist did, could tell it was serious, and referred me to an excellent doctor who was a physiatrist (had never heard of that specialty before).
He ordered an MRI, found two bulging disks smashing the L4-L5 and L5-S1 nerves, and I finally got useful care (celebrex, cortisone shots, months of 2x/wk physical therapy).
Later I learned about two other important things that doctors don't consider that were important for me, and may also be relevant to your mom's situation:
I wish you and your mother well, and hope you get the break you need. My mom got in a similar situation: the VA wrote her off and treated her as if her pain wasn't real, nowhere else to go. She only got real help after OD-ing on the useless pain killers they gave her and ending up in a non-VA hospital in a coma for 8 days. I appreciate what you're going through, and hope you have some support too. Take care.
TL;DR: trigger point massage and non-inflammatory diet may also help
Buy these two:
http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&amp;qid=1334558891&amp;sr=8-1
http://www.amazon.com/The-Paleo-Solution-Original-Human/dp/0982565844/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1334558900&amp;sr=1-1
Are either NECESSARY for these goals? No. But I'm a believer in no-brainer approaches, and basic strength training + paleo-ish diet will move you in the right direction.
I started Keto a while ago for weight loss with great success, but this podcast was the first time I heard details about the physiology behind it and the benefits other than weight loss. It's a little dense but really worth listing to, and they have at least one more podcast they did after this. Rhonda Patrick interviewed him on her podcast but that was really dense, I had to work my way up to it. Anyway, this is worth a listen if you're just starting out.
http://tim.blog/2015/11/03/dominic-dagostino/
Also, this is a good book to pick up.
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
Personally I own no.1. But I think "Keto Clarity" should also be very good.
Keto can help with many neurological problems. I've always had a belief diet could have an effect on depression and moods. When I first had problems with depression over 20yrs ago I asked the doc if I could change my diet or anything to help with the depression....he said no it wouldn't change anything and prescribed me Prozac, Xanax, and klonopin. Later after having severe side effects that landed my in the hospital for two weeks and other nasty things....I stopped all meds, but had some depression on and off since.
Fast forward till recently, what brought me to keto was extreme migraines for 4 months! Didn't want meds as they have never helps and only caused more problems! While researching I discovered migraines are very similar to epilepsy and some we're suggesting a keto diet like used for children with epilepsy. Omgosh I started keto and migraine was gone in a few days...I have continued to read on the subject and adding 2+2 in my own history. When I first sought help for depression they prescribed klonopin, a seizure med used in epilepsy! Hmmm things adding up...anyway the depression (so far) left with keto as well!
There are several articles linking epilepsy, depression, migraines, etc...and that keto may help all of these, really many neurological illnesses.
Was reading "The Art and Science of Low Carbohydrate Living" http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708/ref=sr_1_1?ie=UTF8&amp;qid=1394120288&amp;sr=8-1&amp;keywords=art+and+science+of+low+carbohydrate+living
And the last chapter touches on this subject.
Now "keep calm and keto on" means even more :-)
I'm so happy to have found help for all three things migraines, depression and weight!!! Also when someone has epilepsy or migraines, it's called depression of the brain. No way I can explain but something to do with too much glutamate in the brain that is exotoxins cause problems and keto remedies it. Just google it you will find many articles about it!
Sorry for such long post but very passionate about this subject :-)
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
dense and technical but awesome.
Generic guide to HR zones. Most of what I said is from this book which is sort of a sequel to this one; although you can definitely read the former first (the latter is quite a bit more detailed).
Lyle Mcdanold is going to be a golden resouce as he specifically talks about HIIT on keto (ref FAQ in r/keto for actual references).
Anecdotal: My background is MTB and a bit of kettlebell work in addition to intermediate level strength training. Since keto switch:
Maybe buy them a copy of The Art and Science of Low Carbohydrate Living to read over. It goes through quite a bit of the science, and was initially designed for a physician readership, but adapted to be more accessible to a wider audience.
There are no serious side effects to a "proper" ketogenic diet. By proper I simply mean that people eat a reasonable diet with a variety of healthy foods. Eating nothing but trans fat all day could still be a ketogenic diet, but it would be very unhealthy. I'm sure you've read about "keto flu", as some call it, but this is temporary and usually not a problem with enough salt and water intake (I didn't experience it at all).
.
If you think you might be more comfortable with further reading, here are a few suggestions:
http://www.dietdoctor.com
The Art and Science of Low Carbohydrate Living
Edit: Thought I'd add this too: http://eatingacademy.com
It's not bullshit.
I recommend this for the science behind it: The Art and Science of Low Carbohydrate Living
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
Some of the newer papers:
http://www.nature.com/ejcn/journal/v67/n8/full/ejcn2013116a.html
Easy read on the newest papers on the subject:
http://profgrant.com/2013/07/05/how-ketogenic-low-carb-high-fat-diets-work/
Basically it comes down to ketogenesis: If you starve your body of carbs (less than 20g a day) you will deplete the carbohydrate storage in the cells, as it gets less the liver will gradually start increasing the production of ketone bodies to run the various metabolic processes instead. Ketones are made by breaking down fatty acids dissolved in the blood stream.
It worked wonders for me, not in the weight loss aspect (was lean already), but got increased energy, mental clarity and better sleep.
Your experience is more than just anecdotal -- there was a study of women losing weight with PCOS & varying levels of insulin resistance. Those women who had no insulin resistance and PCOS were abe to lose on both high carb and low carb reduced calorie diets.
However women with quantifiable insulin resistance lost considerably less (about 1/3 the amount) on a high carb diet than those women with insulin resistance on low carb.
reference: http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
For most people, staying under 50g carbs/day, along with moderate protein intake, is more than low enough to get into and stay in nutritional ketosis. Others might need to go lower, and yet others might well tolerate up to 100g/day without issues. Going under 20g/day is usually unnecessary in the absence of metabolic conditions.
Source: The art and science of low carbohydrate living.
A ketogenic diet is 100% compatible with endurance athletics. It takes about 12 weeks for muscle tissue to completely adapt to be ketogenic, but once it is, you end up with muscle tissue that uses beta-oxidation of FFA for 95%+ of its aerobic metabolism, sparing all glycogen for anaerobic metabolism (via glycolysis).
This book has all sorts of information on the subject: https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?ie=UTF8&amp;qid=1469438418&amp;sr=8-1&amp;keywords=the+art+and+science+of+low+carbohydrate+performance
It turns out that it isn't even necessary to "refeed" with carbohydrates to restock glycogen supplies in muscle tissue once one has fully adapted to ketogenic eating.
This book is all you need to know about exercising on low carb/keto diet.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?ie=UTF8&amp;qid=1370465338&amp;sr=8-1&amp;keywords=the+art+and+science+of+low+carbohydrate+performance
I'm gonna be that guy and suggest this one:
The Art and Science of Low Carbohydrate Performance
Congratulations on your success so far. For distance runners on keto, I highly recommend checking out:
background: i'm a keto runner, currently training for my second marathon (marathon in mid feb, so i'm tapering)
when i first switched over to keto, my legs felt like lead for the first week or two - that's normal because i wasn't keto adapted yet, so it was akin to bonking for the entire run, as my glycogen stores were depleted (by keto adapted, i'm talking about the ability for the body to convert fat cells into energy efficiently)
once i became keto adapted though, it was amazing - i can now run fasted 13 milers in the morning for training, and come out feeling great. and when you carbo load for the actual race, you'll feel like you have wings, because you're powered by both carbs and fat. and you never hit the wall anymore, it's more a gentle slowing down.
a lot of marathon/ultra runners have been breaking records by training low and racing high (keto while training, carb loading the race) i highly recommend checking out the keto running group on FB, and Stephen Phinney/Jeff Volek's book, The Art and Science of Low Carbohydrate Performance
hope this helps, and good luck with your recovery!
Look into the ketogenic diet if you are not yet aware of it.
You basically become 'fat-adapted' and your body burns fat preferentially. Apparently being fat-adapted confers a competitive advantage for endurance athletes, who need access to energy stores. 'Hitting the wall' is basically once you deplete your glucose stores.
I would say the best place to start would be:
I haven't read the book, but two prominent researchers, Dr. Stephen Phinney and Dr. Jeff Volek, have a book called, "The Art and Science of Low Carbohydrate Performance." I presume their book would reference whatever research is out there. All the best. Here's a link:
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
The Art and Science of Low Carbohydrate Performance https://www.amazon.com/dp/0983490716/ref=cm_sw_r_cp_apa_uEoTAbE2RJJ47
The theory goes that you have so many thousands of calories stored already that it shouldn’t be an issue but I never could do that even if I felt ok. It would just make me uneasy to go that long without eating. Granted this is after the weeks or months to get fully adapted to the diet. I try not to eat much on rides, just almonds and cheese for the longer ones. Some guys post that they have bulletproof coffee for breakfast and don’t otherwise eat all day. It’s possible I guess, you’ll just have to experiment. I’ve never found any pro athletes that do this so it’s all anecdotal from regular guys.
Check out this book by two of the most respected lchf guys around. I haven’t read it but it’s on my bookshelf and it’s well regarded.
http://www.reddit.com/r/keto/comments/vbx28/sv_50_lbs_lets_kill_the_macro_percentage_nonsense/
Basically 1-2g of protein per kg of lean body mass (lean body mass is total weight - fat, search the comments and you'll find equations based off height) and 2-3g if you are doing physical activity.
Alot of it is based of work of Volek and he has a book: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
> There is research going on in the field of ketosis and endurance sports. Peter Attia its been my main referent.
I believe Volek and Phinney are much, much superior as a source of information on the subject.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
> I couldn’t find any publication about ultra distances and significant amount of fasting.
I don't think many people practice such thing.
> I don’t know how much of what I accomplished its due to a process of adaptation (for the last months I’ve been eating once a day)
Hm. The number of meals per day is pretty much irrelevant, it is being in state of ketosis for a certain amount of time (several weeks) that causes adaptation. Looks like the author understands it.
A detailed article, with graffs and stuff on the subject of long distance running and keto adaptation:
http://www.ultrarunning.com/features/health-and-nutrition/the-emerging-science-on-fat-adaptation/
when i hear diet i think of "i have 20 lbs to lose, how do i do it in the most efficient manner before getting back to guzzling soda by the gallon", which is not what this is all about.
the book that's been the golden standard of LCHF for active people is the art and science of low carb performance. you should check it out.
You may want to take a look at The Art and Science of Low Carbohydrate Performance. It is a short and concise book on how to fuel your muscles with ketones instead of glucose. I believe Tim Noakes recommended this book in a recent Runners Academy podcast.
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.
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.
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.
I'd start with Esselstyn's book.
Then take a look at Engine 2 Diet. He actually has a new book out too: My Beef with Beef - though I haven't read this one yet.
Lastly, check out Colin Cambell's China Study.
Also anything by Neal Barnard & John MacDougall. All these and other related books are available at libraries!
My Beef With Meat
The Starch Solution
Prevent and Reverse Heart Disease
There's a book dedicated to that topic actually: Wheat Belly, it's a heart doctor who recommends avoiding grains. It's not strictly about the paleo diet as far as I know, but following a paleo type diet (paleo, primal, PHD, etc) will take care of that for sure.
Wheat gluten is the first ingredient. Wheat is a terrible thing to eat.
Carb counts aren't the only thing that matters on keto: the type of carbs is important too. It's entirely possible for many people to stay in ketosis while consuming 40-50g of net carbs per day in the form of leafy greens, nuts, and fibrous veggies. Eating a ham and cheese sandwich on two slices of Wonder Bread for dinner, on the other hand, will kick almost anyone out of ketosis, even though the Wonder Bread only has 33g of net carbs.
If you're desperately craving baked goods, there are plenty of recipes online that use alternatives like almond meal or coconut flour. Don't ruin your keto with wheat.
Also a ton of gluten, which is processed and stored as fat more efficiently in the body than white 'table' sugar. Best would be to find those nutrients in non-bread sources.
If you're eating well and exercising you probably don't have to worry about the sugar content of your food, but everything we're learning about bread suggests it's better off out of your diet.
Source
Yes, the exact same thing happened to me. I had had symptoms regularly for a few years: lots of bloating, gas, trapped gas (so fucking painful), intestinal cramps, some diarrhea, and just general pain that I couldn't pinpoint. I'm embarrassed that I just kind of shrugged and never bothered to get to the bottom of why I was so often in pain. I think I was pretty depressed and just self-medicating with food, and I didn't want to have to give anything up.
But once I started eating healthy food, I just sort of dropped bread and pasta without really thinking about it. Exactly as you describe, my symptoms come back immediately and severely if I eat any gluten. One thing I've noticed is that the sensitivity has gotten worse, if anything...I used to be able to eat a piece of bread now and then and have minimal symptoms, and now if I eat anything that has even a relatively small amount of gluten in it (like soy sauce), my symptoms come back. Check labels religiously. Fortunately there's lots of gluten-free options out there--I just ate some delicious brown rice pasta from Trader Joe's! And Udi's gluten free pizza is a wonderful "cheat" meal.
Here's an interesting book about gluten allergies and a theory about why more and more people are developing allergies and celiacs. Very informative!
Regarding weight, a recent post mentioned the benefits that come from dropping wheat from your alimentation. Have you considered that?
Edit: that review seems interesting.
I'm sorry to hear about your losses, and again, I wasn't trying to be pedantic. If you check out the actual Baby-Lead Weaning Book, it makes a convincing case as to why BLW is actually safer than the alternatives, primarily because it allows a safe environment for babies to figure out how to manipulate food in their mouths safely, which is a lesson kids obviously need to learn regardless of teeth.
I only meant to share what worked well for us. If BLW doesn't work for you, that's fine.
Primary nutrition until one is breast milk or formula and I read best practice is for babies to eat solids a half hour after breast milk. I've had success with Baby Led Weaning with my 7 month old.
I'm allergic to soy, nuts and uncooked fruits and veggies and I manage to be vegan. Mexican dishes are my go to most the time. Stir fries are easy just throw in rice and some veggies with your preffered stir fry sauce.
I suggest picking up thug kitchen it is full of fairly easy recipes. Thug kitchen also teaches you how to make your own recipes and talks about the staples of vegan cooking. https://www.amazon.com/Thug-Kitchen-Official-Cookbook-Like/dp/1623363586 https://www.amazon.com/Thug-Kitchen-101-Fast-LLC/dp/1623366348
I mostly eat oatmeal for breakfast but if I have a day I'll make French toast, all you do is sub egg with flax seed, nutritional yeast and your favorite alternative milk.
Up vote for calvin
Not necessarily TTC specific.. but you should get the Thug Kitchen cookbook. Its perfect.
My recommendations:
Videos:
Websites/Books:
These are more advanced, but Serious Eats (google it) never lets you down when it comes to recipes, but they’re definitely more involved (hours to days).
One of the serious eats writers, J. Kenji Lopez-Alt is a PhD Biologist (I think biology...) who wrote The Food Lab. This man is the god of cooking. 100% scientifically and experimentally tested, this book will teach you everything you ever need to know about cooking and then some. HIGHLY recommend getting a copy. The Food Lab: Better Home Cooking Through Science https://www.amazon.com/dp/0393081087/ref=cm_sw_r_cp_api_i_DgUuDb85KVPJ8
Finally, if you don’t want to drop $20 (it’s dropped by ~60% since I bought it! Definitely get a copy!!!) on that, but want to be healthy and learn easy, flavor packed recipes, pick up a copy of The Thug Kitchen. It’s vegan, but the skills are useful anywhere and I’ve yet to find anyone - carnivores included - that’s disliked a single recipe. I got a copy for myself, my girlfriend, a good friend of mine, and my brother.
Thug Kitchen: The Official Cookbook: Eat Like You Give a F*ck (Thug Kitchen Cookbooks) https://www.amazon.com/dp/1623363586/ref=cm_sw_r_cp_api_i_miUuDb8363PR2
My best resources have been cookbooks, honestly! Every Sunday I pick something that appeals to me and try it. I've learned to appreciate and prepare different veggies in all different ways. And that has opened me up to a lot of veggies I never ate before: beets, cabbage, ALL of the beans. Before I would always buy new veggies to try with good intentions, but just never knew what to do with them.
I know there's some debate over their style, but I really like the Thug Kitchen books. The recipes are pretty easy and creative. I also LOVE Veganomicon specifically because it has a lot of basics and is a good starting point. I recommend checking it out!
Online, I like onegreenplanet.org. They have a LOT of recipes.
Silver Spoon is the best for basics/reference. I've got a copy in both English and the original Italian. It's the modern bible while larousse gastronomique is outdated imo.
Cooking by Hand was a big inspiration early in my career
Recently I like cookbooks that are entertaining beyond just pretty pictures of food.
The Dirt Candy cookbook. The graphic novel style is awesome and the recipes are good.
Also, A Super Upsetting Book about Sandwiches
And of course Thug Kitchen
Adding on to your comment, these are the books I'm lusting after:
Heritage
A Kitchen in France
Aeri's Korean Cookbook
The Slanted Door: Modern Vietnamese Food
Ottolenghi
Thug Kitchen
My Paris Kitchen
Any Barefoot Contessa cookbook
The Smitten Kitchen cookbook
If you like to cook, and are concerned with the environmental and ethical problems of the meat industry, I'd recommend picking up a copy of one of the Thug Kitchen books. Really funny to read, pretty simple recipes, and they are really good.
Only 9 bucks for a used copy!
https://www.amazon.com/Thug-Kitchen-Official-Cookbook-Like/dp/1623363586
http://www.amazon.com/Thug-Kitchen-Official-Cookbook-Like/dp/1623363586
This one is my favorite, funny as fuck too
Even if you've been on this sub a lot before, [Why We Get Fat: And What to Do About It] (http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?ie=UTF8&amp;qid=1427384415&amp;sr=8-1&amp;keywords=why+we+get+fat) by Gary Taubes addresses the carb in/carb out idea and is a great read.
*Edit: grammering poorly.
>"Eating 2500 calories of fat will give the same weight change as eating 2500 calories of carbs."
This is almost assuredly not the case, as all calories are not equal in their effects on the body. Please don't just blow this off as nonsense - the science backs it up.
Again, I implore you to read or watch some of Gary Taubes work on this subject - it is very enlightening material and should cause you to call in to question some of your most basic dietary assumptions (if you are open minded enough to question your beliefs, that is).
This. For those of you who are interested, read "Why We Get Fat and What to Do About It." Also, /r/keto is a very active community with an abundance of information and support.
Give [this] (http://www.amazon.com/gp/aw/d/0307474259/ref=redir_mdp_mobile) a read and drop by /r/keto
I started at 185, and came down to 150 at one point, but that was too much. Luckily I went back up 5 lbs. I wasn't really tracking weight loss / time, except roughly the whole thing was 2 months. I've been consistent, I wasn't doing it for fun! (diabetes; Dr Bernstein's plan, 30g / day). I haven't had any measurements taken; I know, I should.
> I have read a little about this so far and it seems that DKA would only occur if she was on a keto diet AND was not receiving sufficient insulin.
This is exactly my concern with full on keto diet. I want to give you kudos for doing your research. There are absolutely benefits, and draw backs and it is ultimately up to you if the benefits outweigh the concerns.
I only know of one source that talks about extending the honeymoon period, Dr. Bernstein. His methods are similar in your thinking and I think you would be interested in what he has to say. As for proof of his methodology, being an 80+ year old diabetic is pretty convincing. But I recommend you make your own decision.
Definitely speak with a doctor, but I also recommend that your brother (and you?) educate himself. Dr. Bernstein's book pretty much covers all the bases, and also has good insight into how very low carb fits in with treatment of Type I.
Talk to your doctor and you might wanna read "Dr. Bernstein's Diabetes Solution" he's a type 1 diabetic who has heavily been a proponent of low carb diets for diabetes control in both type 1 and 2.
I've recommended this book so much but its literally a life saver.
Buy it, read it, live it www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
If you're looking for physical paleo cookbooks, I can recommend Sarah Ballantyne's The Paleo Approach Cookbook as well as Michelle Tam's Nom Nom Paleo: Food for Humans and Melissa Joulwan's Well Fed. All of them are excellent books with a huge recipe selection, including tons of sides.
If you'd like to browse a website for recipes, look at The Paleo Mom as well as Mark's Daily Apple. There are others, but those two are great starting points.
As for flavorful sides, one of my go to recipes is roasted veggies. Try some carrots, broccoli, turnips, parsnips roasted in the oven at 350F for about an hour, with lots of healthy fat and some great seasonings, salt, pepper, maybe smoked paprika.
That's a great book. Well Fed is also excellent to get you started quickly. They focus on a weekly "cook up" so that through the week your meals are fast, delicious and nutritious.
There's a second edition of Well Fed but I can't speak to that one. I just know the first one is great.
Well Fed by Melissa Joulwan. Lots of ideas for basic recipes and how to change them via different spices. She also understands the difference between cooking a nice dinner and getting food on the table in 30 minutes.
http://www.amazon.com/Well-Fed-Paleo-Recipes-People/dp/061557226X/ref=la_B001JSE2EC_1_1?ie=UTF8&amp;qid=1345135233&amp;sr=1-1
I highly recommend the cookbook Well Fed. It is Whole30 compliant, so no grains and very limited sugars appearing in fruit in the dessert section. Available on Amazon: http://www.amazon.com/Well-Fed-Paleo-Recipes-People/dp/061557226X/ref=sr_1_1?ie=UTF8&amp;qid=1345750213&amp;sr=8-1&amp;keywords=well+fed
Ha, wasn't intending to be in the asshander's business tonight, but these things happen sometimes. That whole plan is a result of trying to juggle kids, (i.e. none of that 'free time' I hear so much about,) a damnable gluten allergy (I DIDN'T WANT TO QUIT YOU, BEER), and a lifelong nerdy love of food. Oh, and I'm a programmer, so of course everything has to be an algorithm.
I struggled with mayo for a while, that whole "leave it in the jar with acid for 45 minutes" trick made all the difference. It comes from this badass paleo blog, which I found in the book Well Fed. Check out the blog link for a video tutorial, but it's about as simple as I described. I've blended in all kinds of other things; 'ranch dressing' made from actual vegetables and fresh herbs is omg tasty.
Becoming Vegan: http://www.amazon.com/Becoming-Vegan-Complete-Adopting-Plant-Based/dp/1570671036
Vegan for Life: http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1311656144&amp;sr=1-1
Animal Liberation: http://www.amazon.com/Animal-Liberation-Definitive-Classic-Movement/dp/0061711306/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1311656159&amp;sr=1-1
Terrorists or Freedom Fighters: http://www.amazon.com/Terrorists-Freedom-Fighters-Reflections-Liberation/dp/159056054X/ref=sr_1_3?s=books&amp;ie=UTF8&amp;qid=1311656159&amp;sr=1-3
I love being vegan, but I definitely didn't experience most of the health benefits you're seeing... it took me a while to adjust to the diet. Good for you nonetheless. Congrats on becoming vegan!
2) There are lots of good protein sources, and they'll add up throughout your day. Some major protein sources for me are beans, oatmeal, quinoa, peanut butter, peanuts and almonds, and soy milk. Veggies have some protein too. Also, I absolutely love Clif Builder Bars. They're vegan and have 20g of protein per bar. Perfect for when you can't cook.
3) When I was a few months into being vegan, I picked up Vegan for Life from the library. This book is amazing and gives you lots of meal ideas and solid nutritional advice for being a vegan in every stage of life. It told me a lot of things I wish I had known earlier, like getting omega-3s from flax and canola oil and where to get all my vitamins.
4) If you check the packaging first, there are many "accidentally vegan" snacks out there. Twizzlers, Wheat Thins and Triscuits, pretzels, Fritos, non-butter popcorn, lots of chips, Oreos, granola bars, Swedish Fish... the list goes on. Google "accidentally vegan" and look through some lists, I'm sure you'll find things you like. Not to mention you can find ways to veganize almost any baked good.
As for literature there is veganhealth.org which is very evidence based and maintained by three vegan registered dietitians. If you prefer a book there is Vegan for life by Jack Norris and Ginny Messina. These two are definitely worth following and also maintain veganhealth.org.
There is also Becoming Vegan: Express edition by Brenda Davis and Vesanto Melina. Vesanto Melina by the way is also the first author of the position paper on vegetarian diets by the Academy of Nutrition.
There is also of course Michael Greger with nutritionfacts.org which is also worth checking out. I personally prefer the above nutritionists, as their recommendations are more inline with official recommendations. Adding to that Greger always conveniently has the pro-vegan position on every topic ever, which makes me a bit suspicious, while Jack Norris and Ginny Messina are a lot more cautious in their health claims about veganism and are upfront about potential problems. Also most of the topics Greger addresses are not very relevant if you are just trying to get your own diet straight. But his content is very interesting if you are interested in nutrition in general and especially as a way to prevent chronic diseases.
B12 is the one you need. D3 is the vegan version of vitamin D. I live in Alaska, and only take D in the winter due to decreased sunlight. Omega 3 fatty acids can be obtained from regularly eating foods like chia seeds, hemp seeds, flax seeds and some other thing. Google can show you more.
You can get them from the whole seed or buy cold pressed oil of the seeds. Most capsules with flax oil I've seen contain gelatin.
https://smile.amazon.com/Fitness-Labs-Organic-Omega-3s-Tablespoon/dp/B008KMUCEY/ref=sr_1_10_s_it?s=hpc&amp;ie=UTF8&amp;qid=1482092589&amp;sr=1-10&amp;keywords=flax+oil&amp;refinements=p_n_feature_nine_browse-bin%3A6997074011
This book is fantastic https://smile.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=asap_bc?ie=UTF8
If you eat vegetables you won't need many supplements. The dark green ones are important. Vitamin C consumption improves the bioavability of plant based calcium also. Try to avoid juices, because they are mostly sugar in comparison with the whole fruit.
Page 174 of Vegan for Life (http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930) says:
>Total cholesterol in Vegans tends to be well below the upper limit of 200 mg and vegans also have low LDL cholesterol levels. Although they have lower levels of protective HDL cholesterol, their ratio of total to HDL cholesterol is better than that of lacto-ove vegetarians, fish eaters, and meat eaters."
Take it for what you will. I would suggest the book as a general nutrition guide though.
I definitely recommend Vegan for Life and VeganHealth.org.
If you're consuming adequate amounts of calcium-rich veggies and/or fortified foods (like soy or almond milk), calcium should be fine.
Flax should more than provide your ALA. From my understanding, some studies have shown that dietary or supplemental DHA is beneficial, but the science isn't totally settled. I don't believe it's considered an essential nutrient. And our bodies so convert some omega 3 acids into DHA. But supplements are fairly cheap. I take one sometimes, maybe once a week, just for the hell of it.
Vegan for Life is a great book with lots of good info on all aspects of vegan nutrition that is based on peer-reviewed science with complete citations. Highly recommend this book.
Sure, gladly. First of all, I don't really believe any thing, I just know I don't know much right now, and am game to give things a fair shot. This one seems to be helping me.
It's got a long history, but I'll keep it short here. I am following the diet as written in "Breaking the Vicious Cycle" by Elaine Gottchall. Her theory, simplified, is that the SCD works by limiting the diet to monosaccharides that are digested prior to the small intestine.
I was convinced to try it after finding this brand new book by a seated Professor of GI at the University of Washington and a working Pediatric GI at Seattle Children's. He doesn't bother trying to do any deciphering of the why, just gives his reasons for recommending it to his IBD patients, and how to succeed with it. It's a great resource.
Rather than try to give you a food overview, here's the legal/illegal list from the original author's website.
Let me know if you need other resources.
Buy this book, read it yourself, and force him to read it
Your father needs to come to terms with the fact that carbohydrates are the cause of everything that is wrong with him. This book is possibly the best way to do that.
If you're interested in eating healthier and losing weight, Gary Taubes speaks the goddamn TRUTH on this subject. He blasts through 100 years of bad science and explains how to not conspire against your own well-being.
Here's his best talk, in 10 parts: http://www.youtube.com/watch?v=MyXa39ICIrk
Here's his book: http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
Best of luck!
This book, Why We Get Fat, is amazing, in my humble opinion.
Also, r/keto has been very informative and instructive. I recommend their Keto in a Nutshell and FAQ.
If you want to get healthy, start doing your research. Learn all you can from reputable sources and then use your new knowledge to get a plan. You should read "Why We Are Fat" by Gary Taubes and some of Michael Pollan's books. Check out r/keto and r/paleo. Watch "Fat Head" on Netflix. Personal health is a science and before you start, make sure you are doing it the best way for you. Plus, you don't want to put in a lot of time and effort only to find out there was a better, easier way out there. I wish I would have found r/keto wayyyy sooner. Good luck! You can DEFINITELY do this!
Here is the Amazon link for the book.
"Why We Get Fat: And What To Do About It" by Gary Taubes
Also another good read is "The Art and Science of Low Carbohydrate Living" by Stephen D. Phinney and Jeff S. Volek.
First of all, read Dr Bernstein's Diabetes Solution. It's a must-read for every diabetic, really. That should help with high blood sugars.
As for the pain it sounds pretty bad. What meds are you taking?
It was already clear. People of my ilk think that the ADA is a corrupt institution, corrupted both diabetics with little self-control ('poor diabetics, gonna die early - might as well let them eat some sugar. Plus if we set it too strict they'd get discouraged'), and, by getting money for their endorsements of many food-products, few of which would be acceptable to lo-carbers.
I mean it's just common sense. If you're a T2, insulin itself contributes to your insulin resistance (your cells get weary of too much of it), so why provoke it or have to inject more of it?. And, how are you going to match your injected insulin to your consumption, exactly? There's going to be slop + mismatch; too high and too low. If you want to be strict re your health, just don't do the carbs. Probably the leading advocate of this approach is Dr Bernstein. But there are others <- good read, by the way.
Check out this book: https://www.amazon.co.uk/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ it has a lot of stuff about type 1s as well which you can ignore, but the advice for type 2s relating to medication and low carb eating is solid.
A friend of mine is a type 2 and has been controlling it almost exclusively with a keto diet. The most important thing is to keep your sugars in range, so diet exercise and medication as needed for achieving that. Sounds like you’re off to a good start with those numbers.
Agree, I do LCHF/Bernstein/keto diet, HbA1c dropped from about 8 to 5.8. try it.
https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
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The best thing your mom can do is self educate - learn as much about the current information as she can. Knowing how diet can help control T2D is such valuable information.
Here is a really good book, written by a medical doctor who is now in his 80's and has been a diabetic since his teens. https://www.amazon.ca/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
I think this is a good place to start. He also has a web site with lots of video lectures on various topics for both T1 & 2D . Also, I have found trying to find ready-made Low Carb/Keto/Diabetic premade food was hard to find and VERY expensive. It is not that hard to make great food at home that is based on whole food and is high in nutritional value. Now that she is a T2D she must change her lifestyle and relationship with food to live a healthy and complications free life.
I have now been on a full keto diet for 4 years and my T2D is totally under control - with NO MEDS. I was taking 3 kinds of meds before changing my diet.
Here is my playlist of Keto foods that have keept my BS in the very healthy normal range. https://www.youtube.com/channel/UCWxb2cfHHa24T7pXv6ssnDw/playlists
If you want to help your mom, the best thing is to learn with her about T2D and how a very low carb diet can make a huge difference. Supporting her journey will encourage her and the support is so appreciated (I love that my family are 100% helping keep to my keto lifestyle- they see how much it helped me)> Let me just complement you – you are amazing for wanting to do this for your mom. Best of luck to her and may she get her T2d UNDER CONTROLE!
Hope this helps. CHeers
I can tell you what I personally did to start taking control of my type 1 (that started 4 years ago).
Hope something of all this helps.
https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
This book is usually recommended for T1s, but has a ton of excellent advice for T2s. Your failure of willpower might be more a failure of biology, and something you can control by changing your diet, lifestyle, and maybe reviewing your medication with your doctor.
Good luck. You can turn this around - many do.
U/4thShift offers a lot of the same sort of advice I'm following. I've recently gone through the transition to eating low carb in order to try and normalise my blood sugars. This is after nearly 10 years with terribly controlled diabetes, despite (almost) every effort - regular blood glucose testing, adopting the insulin pump , educating myself on carb counting including estimating etc. I was following the track that I can eat whatever I want as long as I bolus for it. But it really didn't work. Large amounts of carb cause spikes and I haven't heard of anyone who is able to normalise BGLs on a high carb diet.
BUT- the first piece of good news is that low carb is becoming adopted more as a solution that works among diabetics , both types. So there are lots of people who can share their strategies and there are resources to help. I don't describe myself as a "ketoer" but most of the recipes are diabetes friendly due to being low carb . I am picking a few of my favourite foods and drawing on keto recipes as well as the information in this complete guide to normalising blood glucose levels . It's a lot of information and I bought a little notebook to take important notes that I need to remember , and carry in my handbag and whip it out every now and then to go through to embed them into my psyche... A lot of what is in the book is here in video format
It's hard work but having my own highly supportive SO helps and he is also following the same sort of eating (in general, which I'm very grateful for, it really does help). Incidentally one of my favourite recipes is the fathead pizza. I weigh my dough and make own pizza to eat to ensure carb counting . It fills me more so I don't want to gulp down a whole piZza like I used to and I actually prefer the taste. I also get upset about missing out on certain things but there a loads of dessert recipes (some in the boook above). The pain is that you do have to make all yourself. Can't just pop into the cheesecake shop on the way home.
The second piece of good news is, because your SO is newly diagnosed, he will still have functioning beta cells. I remember my honeymoon period... those first six months were much easier to keep BGLs down because of those cells. If you can maintain their function by avoiding burning them out (as I understand ). I can't tell you how motivating and inspiring it is , after ten yeArs, to find out that I can potentially normalise BGLs as a type 1 diabetic. I'm hoping to achieve a normal A1C and consequently reverse my complications which have started to rest their ugly head. I wish I had the knowledge sooner, perhaps one way to look at the situation.
I miss being able to eat whenever I want, but less so each day I get into it. Meanwhile, when I do eat I am choosing things I always liked to eat (cheeses, bacon, mayo/Avocado chicken, breads but the low carb almond versions , lots of decadent creamy sauces in vegetables, low carb cheesecake etc) .
I wish you all the best. Hope something here and above helps. Your SO is very lucky to have you.
Somebody needs to introduce him to /r/keto and give him this book: http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ref=pd_sim_b_1
Hypoglycemia is low blood sugar. Untreated diabetes is characterized by high blood sugar. The two are opposite conditions.
It sounds like you have a lot going on ... so I'm loath to give too much advice to you. Perhaps your case is unique.I'm happy to answer any questions you have though. I was diagnosed one year ago, and you're right, it's overwhelming. For months I dedicated almost every waking hour to learning about the disease. Allow me to recommend this free e-book. It's not brilliant or anything, but it's an easy read and may be helpful for you. After that, I moved onto this one.
What I will say is that your doctor's treatment regimen is bizarre, and you should investigate other options. Kaiser is a very modern healthcare provider, I see no reason to expect that they have made an institutional decision to recommend an antiquated style of diabetes management. Have you seen an endocrinologist? If not, please do so.
Taubes books are good but you might also consider Dr. Bernstein's Diabetes Solution since you where pre-diabetic.
Get your parents to read this book. DR. BERNSTEIN'S
DIABETES SOLUTION http://www.amazon.com/dp/0316182699
Also check out this podcast Bernstein was on http://ec.libsyn.com/p/a/c/b/acba6286e4c74a1e/LLVLC-683-bernstein.mp3?d13a76d516d9dec20c3d276ce028ed5089ab1ce3dae902ea1d01ce8e35d7cf5e37d5&amp;c_id=5705297
You can go low carb, search for dr beenatein he is a type one onn low carb
http://www.amazon.com/gp/aw/d/0316182699?pc_redir=1411838828&amp;robot_redir=1
No articles, but the book "The Diabetes Solution" by Dr. Bernstein pretty much advocates a ketogenic diet.
http://www.amazon.com/gp/aw/d/0316182699/ref=mp_s_a_1_1?qid=1449287061&amp;sr=8-1&amp;pi=SY200_QL40&amp;keywords=dr+bernstein+diabetes+solution&amp;dpPl=1&amp;dpID=51NMUWSvsEL&amp;ref=plSrch
Now is a great time to learn. If you've already learned how to cook one meat, you can cook them all. This is my current favorite cookbook, full of healthy, clean, meat&veggie recipes:
Well Fed
I second both of the previous suggestions. Most of the recipes I have gotten are from Nom Nom Paleo and Clothes Make the Girl. The latter also has a book called Well Fed. Almost all of the recipes are Whole30 approved, and the Kindle version (which is accessible through the phone app or through cloud reader on your computer) is only $10. It's a great book. There's a sequel, but I don't have that one so I can't speak to it. It is important to note, we like more simple foods, so some of the recipes in Well Fed were a little bit overseasoned. The Creamy spice market kale was the worst offender, the spice blend she has you make is delicious, but a little bit goes a long way!
Here is a list of good websites taken from the Whole30 website
Here are a few of my boyfriend's and my favorite recipes from our current Whole30 (we are on day 28):
Spicy Pineapple Salsa. We used less jalapeno and less red onion, because when the salsa sits in its own juices overnight, these flavors become extremely pungent.
Balsalmic Vinaigrette and the Asian Ginger dressing from this website. We haven't tried any of the other recipes yet, but the two we tried were delicious! We used a little less balsalmic vinegar than was called for, so it would have a bit less bite.
Sweet Potato Hash. I've tried this with a variety of spices and all attempts have been delicious!
This avocado chicken salad was so good that we ate it for lunch for two weeks straight. Of course, after that, we were totally sick of it. Worth it, though.
CHILI! I seriously cannot say enough good things about this Chili. I'm from Cincinnati, Ohio, and this chili is extremely similar to our local fare. Add some cinnamon for extra Cincinnati flavor! We've gone through an average of a batch per week because it is so good. Eat it on baked sweet potatoes. Eat it on sweet potato hash. Eat it on squash. Eat it on veggies. Use it as dip for raw veggies. Eat it with eggs and veggies and sweet potatoes. It's delicious in every way imaginable. AND you can double the recipe and freeze half to save on time. Just make sure that if you double it, you watch the simmer... with a larger batch it takes longer to reach a simmer, and I almost burned mine by turning it up too high to start simmering! This is also a good beginner recipe. It's really easy, and it's so delicious that you'll be shocked you're allowed to eat it. I attribute our Whole30 success largely to the success of this recipe.
Here's a good sausage seasoning recipe. I found that it was difficult to find compliant sausage, so I just bought plain ground pork or chicken and made my own sausage. For chicken sausage, I used Italian seasoning, extra rosemary, salt, pepper, and red pepper flakes. Play around with different flavors! You could even make curry sausage if you wanted to!
Cilantro lime cauliflower rice. I was really skeptical about cauliflower rice at first. But it's actually very delicious. It's a great option if, like me, you don't really like cauliflower. If you make a big batch, reheat it separately. We made the mistake of reheating it with some meat and sauce on it, and reheating with the sauce already on made it a little too squishy.
Bonus: we haven't tried this one yet but it sounds so tasty that I had to share... Pineapple Ginger chicken wings. It says appetizer, but I'm pretty sure I could eat this for a meal and be perfectly happy.
Breakfast casseroles. I don't have a specific link, as I haven't found one online that I like, but if you want, I can give you my favorite breakfast casserole recipe that I've made so far.
Sorry for the wall of text, but I hope this was helpful!
I make mine in a Cuisinart food processor which is supposed to make less fluffy, more creamy than if you use a blender, but mine has come out awesome and not runny at all after I did these things:
Well Fed has the mayo recipe that I follow and it has been foolproof for me. I screwed up a bunch of batches before finding that recipe and getting it right.
"Well Fed"
http://www.amazon.com/Well-Fed-Paleo-Recipes-People/dp/061557226X
Not the cheapest book but a great building block for me. It's great for building things on top of other things. Got 1 meat, 3 veggies and 5 spices? Here's how to interchange them several ways and get at least 4 different meals. Here's recipes for 3 different simple sauces/toppings. Here's at least 10 different recipes they can be used in/on. Things like that.
EDIT: Also, crock pot is your friend.
I have several cookbooks that I used (and you still have time to get them from Amazon if you wish).
Everyday Paleo Family Cookbook
Well Fed <-- GET THIS ONE IT IS AMAZING
Paleo Comfort Foods
Some of the recipes needed some tweaking to remove added sugar / whole30 non-compliant foods. All the recipes in Well Fed are 100% compliant though, and they're AMAZING.
The good thing is that many of these cookbooks have a "meal plan" in their intro pages, so you can look to that for guidance.
Additionally, these resources should help you out:
http://nomnompaleo.com/recipeindex (She also has a whole30 guide here)
http://www.theclothesmakethegirl.com/category/recipes/
As always, vet these recipes to make sure there aren't any added sugars or tamari or anything like that. In general, though they should be ok. I sat down beforehand and made 3 weeks of meal plans and shopping lists so I had NO EXCUSES, and then sort of winged it the last week (LOTS of leftovers).
From my experience, I was unprepared for the amount of food I was cooking. I only planned dinners, and budgeted the leftovers for lunches. Even so I was still overwhelmed with food (especially because my husband was only eating the dinners about 4 times a week).
The secret is to plan plan plan so you cant' fail :)
EDIT: They just posted this over at the Whole9 blog today! http://whole9life.com/2013/07/whole30-meal-plans/
Start slowly. As most people say, they're a lot of vegan alternatives , but that can eat up your money real quick. Get a cookbook and start learning how to cook. This book has a lot good pointers.
http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=sr_1_1?ie=UTF8&amp;qid=1370732426&amp;sr=8-1&amp;keywords=vegan+for+life
I highly recommend reading Vegan For Life, which has very clear, concise guidance on vegan nutrition (protein and other important considerations).
Vegan for Life, by Jack Norris and Virginia Messina. The authors are registered dieticians who lay out all the nutrient requirements for vegans and vegetarians and how to meet them by eating various foods.
http://vegweb.com/ has a ton of vegan and veg recipes so that is always a good start. I hear that the books Becoming Vegan (http://www.amazon.com/Becoming-Vegan-Complete-Adopting-Plant-Based/dp/1570671036/ref=sr_1_1?ie=UTF8&amp;qid=1332092522&amp;sr=8-1) and Vegan for Life (http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1332092542&amp;sr=1-1) are good reads.
I'd also recommend the side bar links, specifically the nutritional links, http://veganhealth.org/ and http://www.theveganrd.com/.
It's a book
This lady knows what she's talking about:
http://www.theveganrd.com/
And [BUY HER BOOK] (http://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930/ref=sr_1_1?ie=UTF8&amp;qid=1332182475&amp;sr=8-1). It has very good, up-to-date information on vegan nutrition, without the hype. (No, I don't get a kick-back from plugging her book. It's just one of the best vegan books to come out in the past decade or so is all.)
Here's what I've been really into for breakfast lately: two frozen bananas, a huge scoop of peanut butter, agave nectar (or other sweetener), and soy milk (or your preferred vegan milk). Liquefy in the blender and enjoy. I'm a light eater for breakfast, but this really gets me going.
I highly recommend getting this book as a reference for all things vegan nutrition.
It's a very good guide to what you need in a diet and how to get it, with a really solid scientific grounding (it starts out with a basic overview of the pros and cons of different types of nutrition research). It also gives a basic food guide to simplify everything into "what should I eat in a day".
But to answer your specific concern- protein: legumes and veggies, and its not actually that hard.
Also, I've been surprised at how many things include whey or milk products, that's generally what I'm on the lookout for on food labels if it isn't immediately clear.
The PPK (Post-Punk Kitchen, http://www.theppk.com/ ) is an awesome resource for tasty recipes, and the forum there is very welcoming. It's run by Isa, who was one of the co-authors of The Veganomican.
Vegan for Life ( http://www.amazon.com/gp/product/0738214930/ref=as_li_ss_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=0738214930&amp;linkCode=as2&amp;tag=wwwtheppkcom-20 ) is a wonderful resource for vegan nutrition and health in an easy to read package.
Aside from that you can go as cookbook crazy as you like. I strongly recommend all of Isa's cookbooks. They're entertaining to read (something I never thought I'd say about a cookbook) and full of tasty tasty food.
Hey, I'm undiagnosed, and perhaps just crazy, but.....I read through the comments, and have not seen anyone recommend the Specific Carbohydrate Diet yet. If you have given Low Fodmap a good, strict effort, and it's not getting you there, I recommend giving the SCD a 30 day trial. You gotta be super strict or it's not even worth doing, but so far, it's having a profound difference in my life.
Two resources for you:
The original, Elaine Gotshchall's "Breaking the Vicious Cycle."
And, the convincer...two months old, written by a GI prof at the University of Washington who also is Pediatric GI at Seattle Childrens' Hospital. He uses this diet for his IBD patients with great success.
Good luck, if you need cooking tips or menu help, hit me up. This diet coincides with most of the advice here, btw, but it gives a clear roadmap for recovery. I'm going to say that Paleo and Keto are diets I can get behind, but both terms are too broad to address what you are dealing with, in my opinion. The guidelines are good starting points though.
Ask the doc about the Specific Carbohydrate Diet. My doctor had recommended it as an option to me, but kinda down played it since it's pretty strict. I read the book on it, implemented some of the practices, but eventually stopped and started eating whatever thinking that my medication was enough. Eventually had another flare up, and switched to the diet right away. Was amazed by how rapidly I improved. I really think anyone with UC or Crohn's (like me) or anything similar should check out the book. On amazon here: http://www.amazon.com/Breaking-Vicious-Cycle-Intestinal-Through/dp/0969276818/ref=cm_cr_pr_product_top
Happy to chat more on it.
Follow the doctor's advice.
If he wants to try a dietary approach, there are a bunch of different options, many different books. He will have to try different things to figure out what works best for him. If he's really determined, with some luck something will work for him.
Life Without Bread is a low-carb approach.
Breaking the Vicious Cycle works for some.
Inflammatory Bowel Disease by Hunter may be useful; haven't read it yet myself.
I think Cordain's Paleo diet book addresses autoimmune disease. I liked his approach.
Robb Wolf's Paleo book is only slightly different, and also addresses autoimmune disease.
No one diet works for everyone. Some people never find specific dietary guidelines that work. Many people can identify foods that are particularly problematic, and finding these may start with a particularly monotonous diet, followed by adding in individual food items to determine tolerance. I think Hunter's book goes that route, but I'm uncertain.
Things that work for some: extremes, such as vegan/extreme vegetarian, or total carnivore. Highly recommended: fermented foods. Avoid sugar.
I just messed up taking a few Prescript Assist. 65 years old, great digestion, omnivorous, Hashimoto's, curious as hell about "autoimmune" and chronic disease epidemic in North America. I'm not too concerned about regaining balance. But I was out looking around and a bunch of things sort of popped up, including MaximilianKohler. Howdy from Michigan my friend. Here's a bit of where I've been.
I ran across a critique of RESTORE at https://cfsremission.com/2017/04/16/coal-tar-and-restore-for-gut-health/
Leesesen seems like a stand-up guy who dives deep. Says he did AI programming for Amazon, so lots of brain cells. I have no doubt. Same reason I'm posting here. I'm an old Marshall Protocol guy, unsuccessful. Now I'm doing a Zero A diet per Grant Genereux's hypothesis at ggenereux.com (3 free ebooks). He's a geologist and thinks differently.
Anyway, P.A. and Restore may share Leonardite connection. Leonardite is an oxidation product of lignite. I don't know much about brown coal other than Doc Willard (DuPont chemist) was able to deactivate the benzene in it to create his "dark" version of Willard Water that I've been drinking off and on for 30 years. See YouTube - 60 Minutes with Harry Reasoner - circa 1980.
I ran across your posts at another site and saw that you came here to read every day. So I thought it wise to stop by and ask you a couple of questions. I ran across a comment section about the SCD diet at Amazon and there's this guy "rethink" commenting in disagreementabout the book Breaking the Vicious Cycle. He's got a good story.
See https://www.amazon.com/Breaking-Vicious-Cycle-Intestinal-Through/product-reviews/0969276818/ref=cm_cr_getr_d_paging_btm_5?ie=UTF8&reviewerType=all_reviews&pageNumber=5&filterByStar=critical
His garlic-first-take-out-the-bad-guys makes sense, if indeed garlic can do that.
It made me think of the old days, Bernard Jensen and those cats, and how we figured we one-upped his bentonite clay methods by using Homozon to blast out the pipes and then we'd proceed to repopulate eating a variety of foods. It always seemed to settle the gut, even while eating a whole lot of tofu, ha. I usually managed about 5 days of Hershey-Bar-Squirts, doing the Homozon protocol twice a day or more. It was crude but uncomplicated. This was circa 1985 - 1995. That was also in the Master Cleanse days. We'd alternate our "cleanses".
Have you run across anyone else who has gone after the "bad guys" in this way? Not necessarily Homozon per se, but garlic or some other "natural" method of eradication?
This is a fairly serious concern, not particularly for my own issues, but I have a dear friend house-bound due to ulcerative colitis. Almost lost him last year. He's stubborn, has tried most everything including fecal transplant; but not Homozon or SCD or Marshall Protocol or Zero A diet. I'm ever trying to clarify the landscape for about 10 years now, passing on whatever results I've gleaned. Not just for him but also for an increasing number of people I know and meet who have autoimmune and chronic illness.
I'm almost living in an old folks independent living facility (taking care of my mother-in-law) with people in their 80's and 90's and almost all of the caregivers here are in such ill health I worry about them each day and hand out info and advice constantly.
They all have gut issues that lay them low at least once a month if not sooner. They're just kids in their 20's. It makes me shudder. I remember the stress of single moms working in Michigan factories in the 1980's, but this is way off the charts now.
I use as much of Occam's Razor as I can without cutting myself. I'm even willing to consider George Carey's Cell Salts and Zodiac stuff. There's more going on here than meets the eye imho. I'm tuned into Dr Jack Kruse and I think in some way his stuff is tied in with what Grant Genereux has to tell us about the etiology of autoimmune, cancer, Alzheimer's and autism.
Last, I'll leave you with a recent find at PubMed that I think is revealing. The paper was titled Retinoic Acid, Leaky Gut and Autoimmune Disease. The key line is in section six.
quote >> Therefore, many of the short-term observations described in our review may be temporary consequences due to the feedback inhibitory effect of RA and that longer-term observations could actually reveal toxic effects that may, in fact, indicate a causal role for RA in these same autoimmune diseases. << endquote
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115935/
There is one other study that I found that could reveal why autoimmune is often preceded by a stress event - given the toxicity of Retinol hypothesis.
The Retinol Circulating Complex Releases Hormonal Ligands During Acute Stress Disorders
Front Endocrinol (Lausanne). 2018 Sep 4;9:487. doi: 10.3389/fendo.2018.00487. eCollection 2018.
https://www.ncbi.nlm.nih.gov/pubmed/30233492
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I recommend reading Extinguishing the Fires of Hell, Poisoning for Profits and Breast Cancer at ggenereux.blog
That's about two days for us readers. It's eye-opening.
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I'd say that book's looking fairly out-dated now, personally I'd recommend the Paleo Solution or the Primal Blueprint. I think Cordain was still recommending a relatively low-fat diet when he wrote that, and was more concerned about risks in consuming saturated fats.
Really, you should play around with it and see how you feel. If you're a crossfitter, see what happens with your WOD times and PRs. I assume you're recording your efforts so you should already have a base.
Go for this book. He's not quite a crossfitter anymore (heh), but to ignore him as a resource would be downright silly.
http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844/ref=sr_1_1?ie=UTF8&amp;qid=1313095660&amp;sr=8-1
Also, his podcast is excellent. His most recent one had Mark Sisson and Mat LaLonde. It was REALLY good stuff.
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 not get one of the many books on Paleo and read up on it so you know what is "good to eat".
Once you get a handle on your situation just make sure you have plenty of grub available to you so you won't cave to your cravings. Also, your cravings will subside pretty quickly if you start eating "right".
I have never read a reddit post this long before, or all the comments. You write very well.
I'll start with the budet issue. I do try to be as frugal as possible as well, but can 'afford' most of the food and to by expensive organic stuff sometimes too. I would make lean ground beef a staple. I would take the time to seek out a butcher or farmer so you know where the meat is coming from, and can usually get it at big box store prices. Where I live that is ~$3 per lb. I would also get some beef liver. This is actually one of the most nutrient dense source of food you can eat. One way to work it into your food with it being palatable is to mix it in with the ground beef. I also eat a ton of bacon. You should be able to get it for pretty cheap as well.
For eggs it was mentioned already but eat the yokes, Tim even says that hidden in the Testosteron chapter. I would again try to find a farmer that you can get pastured eggs for cheap.
For veggies I find that frozen is usually more expensive. Buy fresh whatever is on sale and paying attention to all the grocery store flyers is important. Again finding farms and farmers markets too. Some communities have Community Supported Agriculture (CSA) where you can put in some time working on the garden in exchange for some of the produce, I would look into that.
Also if you google for "paleo budget shopping list" or things like that there are a lot of resources. SCD comes from the same foundation as Paleo (listen to Tim on Robb Wolfs Podcast from Dec 2010 for more info).
It seems like you may not have a lot of financial resource but do have quite a bit of time. I would use that time to learn as much as possible about nutrition, for both physical health and mental health. Tim's book is a great starting point but it doesn't quite fill in a lot of the gaps. There are a lot of false info in conventional nutrition info and he didn't quite debunk them all enough. You can get books for free at your local library, hopefully it is a decent library. If not there are other ways to find them and most of these people have great websites and blogs as well.
There are also some small 4 HB specific blogs. hisc1ay has a good one http://www.findingmyfitness.com. Mine is at http://www.myfourhourbodydiary.com/. Luke at http://4hourbodycouple.com and http://4hourbodyzone.com by Brian and http://www.4hourlife.com/ by Stephen.
Also the http://www.4hbtalk.com forum is quite active and has a lot of helpful people.
To address some of the other specific things you asked about. The eggs I already mentioned I wrote about it a while ago if you want more detailed info http://www.myfourhourbodydiary.com/2012/02/05/the-big-fat-missing-chapter/.
I personally don't think beans are the best choice for you give your history of thyroid issues. I would definitely stay away from peanuts, I know you didn't mention them but they are a legume, and the protein lectin in them can not be digested. This is why so allergies to them can be so sever in some people. I can see how your thyroid issues may have disappeared when you started eating more. Fasting that much and eating that little would cause a huge stress on you adrenals and your cortisol would be through the roof.
I think roots and tubers like sweet potatoes, yam, taro, carrots, squash and other starchy veggies (potatoes might be ok for you too, they have a higher glycemic index but if you are eating them with fat an protein the glycemic load should be low) would be a safer choice for you. They have a glycemic index of ~37 which is pretty low and have very few inflammatory proteins.
I also would try to limit starchy foods to 1-2 meals a day not all 3. A high fat and protein breakfast will keep you satiated for a long time and provide a ton of nutrition. Here is a good example although I would avoid the fruit until you are at your goal weight http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/270/The_Meat_and_Nut_Breakfast.aspx
I also recommend to people to try a gluten free cheat day. It worked wonders for me and most people that try seem to feel much better and lose fat much faster as well. I try and recommend to eat as much fruit as possible on cheat day. Helps build up that store of liver glycogen and help with any sweet tooth issues.
For exercise looks pretty good what you are doing, especially since you are noticing a difference so fast. When you start to plateau or get bored of those exercises adding in some stuff from the kiwi workout would be good, and other KB stuff like cleans and snatches if you feel comfortable doing them. Learning the more advanced stuff too is fun, like turkish getups, on legged deadlifts etc. Also I highly recommend pullups, you can usually find a bar at your local park to do them. Being that we sit a lot we generally have a weak back and pulling muscles.
As for the amount of weight lost you are doing very good. I think 10 lbs a month is around average maybe a bit over average. I think it would really benefit you to make some non scale goals (NSV or non scale victories as they like to say in /r/loseit) see this post for ideas http://whole9life.com/2012/08/new-health-scale/
The scale is a really shitty way to measure body composition and health.
Some longer term goals and maybe some performance goals I think would really help you out as well. 'Dieting to lose x amount of weight' is never successful. Tim states in the book many time it is a lifestyle change. You want to look good, and being healthy is the best way to accomplish that. My goal from the start was to lead a healthy lifestyle to set an example for my son and any future kids I have, I have been at it for 18 months now and will never go back. There have been set back, ups and downs along the way, but when your goal is long term and you are looking way down the road, having some cake at a birthday isn't that big of a deal.
I also get a ton of help from my S/O and I highly suggest everyone get by in and help from the people around them. They don't have to be as passionate about it as you are but as long as they are board and have some sort of health related goals it makes a huge difference.
Good Luck, feel free to contact me directly.
From Robb Wolf's Paleo Solution:
>Quinoa is botanically not a grain, but because it has evolved in a similar biological niche, Quinoa has similar properties to grains, including chemical defense systems that irritate the gut. In the case of Quinoa, it contains soap-like molecules called saponins. Unlike gluten, which attaches to a carrier molecule in the intestines, saponins simply punch holes in the membranes of the microvilli cells. Yes, that's bad.
Hi - I deleted my old comment & came back to post...
I just started reading The Art & Science of Low Carb Living. In the very first chapter he says that low-carb is very individual, and it's completely up to YOU, where you find your body does not have symptoms of carb problems. He says some people absolutely must keep their carbs at low keto level (under 25), especially if they have type II diabetes, etc., but some people can go up to 150.
He also says some people can drop very low, correct metabolic problems, and return to a higher level of daily carbs without any trouble. Some people can't.
Anyway, so far I recommend the book pretty highly. It has already answered lots of questions I had, and he addresses mistakes people commonly make, etc.
Ketogenic diet is not a fad. It was developed in the 1920s to eliminate/minimize epilepsy and other seizure disorders by Dr. Wilder at the Mayo Clinic. It was widely used and fell out of favor in the 1950s when Big Pharma pushed pharmaceutical products as a treatment. Presently, Ketogentic diet is utilized when the pharmaceutical treatment fails. The Ketogentic diet continues to gain popularity and is becoming more favored over pharmaceutical approach.
I feel that the book "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable " is the best to book to provide her. The authors Dr. Steven Phinney and Dr. Jeff Voleck are very educated and site a ton of research (both modern and historical) on the subject.
Dr. Stephen D. Phinney is a Professor of Medicine Emeritus at UC-Davis. He is on the editorial board of the American Journal of Clinical Nutrition. He has twenty-five years of clinical experience as a director of multi-disciplinary weight management programs and has contributed to books and peer reviewed articles and is an expert in low carb nutrition and metabolism, fatty acids, inflammation, and the metabolic syndrome.
Dr. Jeff S. Volek is an associate professor in The Human Performance Laboratory at The University of Connecticut, Storrs, CT. He is an R.D. and has a Ph.D. in Kinesiology (Pennsylvania State University). He serves on the editorial boards of Nutrition and Metabolism and the Journal of Strength and Conditioning Research. He has published over 200 scientific articles and chapters.
This book is geared more toward medical professionals and people that have a great interest in the science behind it all.
Hope this helps
Keep smiling
What's the longest stretch you've had at keto without a cheat? Meaning, the longest you've stayed at or near your prescribed macros of carb and protein? Honestly, if you make yourself stay at it without cheats, the urge to cheat will fade. But I do understand the social aspect of things makes it pretty difficult. Luckily for me, I am a boring person who doesn't go out too often. I bet if I spent every weekend with awesome folks and awesome food, it would be hard to stick to keto religiously.
I'm not sure of the solution to your inquiry, but I think you have to be rigid with yourself, at least until you know you can reliably a) always pack keto food with you on your outings, b) eat a few bites of forbidden food and just be okay with that, c) abstain from all of the forbidden items and be okay with it.
Not sure about the macro question, but I'm just now reading the Art and Science of Low Carbohydrate Living (link) and if you only maintain around 50-60% of calories from fat instead of keto levels of 70%+, that's when the damage from carbohydrates can really kick in metabolically speaking. But on the other hand, if you overeat calories you will probably gain weight. So I'd say it's a dilemma.
Sorry for the long post - good luck to you!
Read this if you want an actual answer.
Keto also makes your body dump sodium. Sodium binds with your other electrolytes, so the less sodium you have, the less of an opportunity your electrolytes have to stick around. In The Art and Science of Low Carbohydrate Living, the authors talk about how necessary sodium replenishment is--up to 3-5g a day.
I know you mentioned potassium/magnesium/calcium, but if you're not getting enough sodium either, none of them are going to be balanced and you're going to feel terrible. They need each other to work well.
"Misfit and Shadow, please help! I asked my brother if I could borrow his new birthday gift, a really cool remote controlled airplane! He said I needed to be careful with it, and I was, but now I can't remember where I put it! I know he will ask for it back tomorrow, I need your help to find it!"
A neighborhood kid calls Misfit and Shadow about the missing toy. Misfit and Shadow come to the rescue, and they find it in the sandbox, only to realize it's broken. Misfit and Shadow either save the day and fix it for her or encourage her to tell her brother the truth :)
$0-20!
$0-5
You should read this. https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
It’s not just a “how to”. It also goes pretty deep into the sciences and the history. You read history and you’ll see why it isn’t as mainstream as you’d think it should be. But they present the ideas and facts as plainly as possible so you could draw your own conclusions.
You know how I eat?
Meat on top of spinach. That's it for the most part.
Then there's cheese, cream, butter, 85-90% dark chocolate (in moderation), soups, stews, burgers, eggs, bacon, nuts, ham and other processed meats. As I've always been aversed to most veg, my selection isn't as great as it should be admittedly, but if you do eat veg and want to try keto, go for the leafy green variety. Some fruits such as berries are ok in moderation too.
As for non-keto diets, cutting out added sugars by using whole veg is a start, and cooking meals from scratch is ideal. Time-wise getting a slow cooker/pressure cooker/multicooker could be useful as you can just bang it all in a pot. Ready meals can have loads more added sugar than what people expect.
As for me, I've never felt better eating like this, so I'd say healthy is more subjective than people think, especially as there's more research into low carb happening now.
r/keto has a fairly good FAQ on the diet if you want to know more about that or this book.
No matter what you choose to do, tracking and weighing your food is vital, as it helps control calories.
I would second this and also endorse Phinney and Volek as a great resource. However, I would suggest their book The Art and Science of Low Carbohydrate Living as it's more introductory than The Art and Science of Low Carbohydrate Performance, though if you're into exercise might as well get both. One thing I would add though: I wouldn't really worry about hitting these specific numbers. Any amount of saturated or monounsaturated fat is fine. The main thing to purposely strive for would be keeping PUFA fairly low (20% or less) and the ratio of Omega 3 to Omega 6 balanced (1:1).
Nope. If you want some background, give this a read:
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/ref=sr_1_1?ie=UTF8&amp;qid=1498532604&amp;sr=8-1&amp;keywords=the+art+and+science+of+low+carb+living
Thank you, and I understand what you are saying completely. The one thing I think most low carb fans realize is that, as you rightly say, everyone is different, so it takes a fair amount of self-experimentation to find one's optimum low carb game plan, especially in the beginning.
The video that really did it for me regarding this 'cheat days' subject, was this one with Dr Stephen Phinney (co-author of that amazing book!) where he says that if you have a one day break, it takes 2 to 4 weeks to get back into a keto adapted state. Skip forward to 3 mins if you're in a hurry. :)
From this clip my take away was - if you are serious about this lifestyle change, then you will give your body the longest time you can to adapt fully to the new ketone fuel regime, especially in the beginning of the process. The longer you can maintain a period of uninterrupted ultra low carbs, the better the chance of you maintaining the lifestyle long term, and not falling back to bad habits again.
Apparently, Stephen Phinney's book, 'The Art and Science of Low Carbohydrate Living' is considered the keto bible. I learned this from the 2 Keto Dudes podcast.
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
I haven't had any problems with it. It's really hard to determine how good a vitamin brand is. I guess if you actually have vitamin levels measured etc. that's the only real way. I think they're all pretty much the same so just go with whichever one has more of the particular things you need. For example, get something with higher Magnesium and Potassium for keto. I actually take a separate Magnesium and Potassium supplement (two pills) before bed every day with my Metamucil.
If you are thinking of getting a Magnesium supplement, don't do what I did - I got a high dose one. That's fine except it's a waste because if you get too much magnesium in one hit most of it just passes straight through the digestive tract. Get a slow-release one, which is much more effectively absorbed[1]
[1] Source: The Art and Science of Low Carbohydrate Living
http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708
The best and easiest to understand explanation of all the science behind keto is in this book: "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable"
A few days ago I have ordered "The Art and Science of Low Carbohydrate Living" which should be very good. According to Michael R. Eades this is the best low carb book currently in print.
Ignore mainstream nutrition. If you're interested some books are The Big Fat Surprise, The Art and Science of Low Carbohydrate Living, either of Taubes' books, or you can watch Youtube lectures by Phinney, Volek, Taubes etc. This page is also fairly good on fats.
Fats are extraordinarily complicated in structure, oil composition, metabolism, etc. The best bet is to eat older fats and not newer processed oils because we quite literally evolved eating animal fats exclusively, not shortening hydrogenated from the refined oil extracted from the unused excess seeds that fell out of cotton plants.
Omega 3:
Have you checked out /r/ketogains ? There is increasing (anecdotal & scientific) evidence that low-carb high-fat diets are a way to easily manage type-1 diabetes. Most of the work is centred on type-2 diabetes, but I have read of many success stories from those with type-1 as well.
I would also check out: /r/keto as well as The Art and Science of Low Carbohydrate Performance written by two of the leading authorities in the field of low-carb nutrition for athletes.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
Read this book, listen to lectures by the authors, and look into their studies. You'll find a lot of other research scientists and doctors conducting their own studies to back up what they are saying.
Check out the book "the art and science of low carb performance" made for athletes that want to eat ketogenically https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
My (former) physician had recommended the book The Art and Science of Low Carb Performance The author indicates the adaption period takes about 2 weeks to start.
This goes through a lot of the science behind the diet (but doesn't give a lot of diet suggestions)...it is more of a sales pitch for low carb.
My goal with the diet was weight loss. Unfortunately, once I introduced carbs back the weight came back alarmingly fast. However, I will say... breakfasts of bacon, eggs, and coffee with heavy cream were gluttonous
I actually just finished reading the first half of this book[1] (the second half are recipes.) This book was written by a Type 1 diabetic who originally was an engineer. His wife, a doctor, purchased one of the first blood glucose monitors only available to doctors at the time. He used it to develop the diet laid out in that book (and a much more comprehensive book about diabetes management all together.[2]) He eventually went and got a medical degree so his findings could be given some weight.
His plan is effectively 30g of carbs a day, split 6-12-12 (breakfast, lunch, dinner). He goes into all the "stealth" sugars in food and how to avoid them, along with some specific products he mentions that he's found useful personally. The over arching idea is the Law of Small Numbers, meaning the fewer carbs you eat, the less it affects your body. More importantly, the less insulin's variable effectiveness impacts your blood sugar levels.
I personally am seeing positive weight and glucose level changes in my life because I follow a low carb diet as outlined in his book.
[1]http://www.amazon.com/gp/product/B000SEHPTC
[2]http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving-ebook/dp/B004QZ9PC4
I had this same problem when I decided to "cheat some" at Christmas. That turned into a 5-month cheat! Then I read Why We Get Fat: And What to Do About It by Gary Taubes, and that snapped me back into reality. When I learned what all sugar and bad carbs do to my body, that clinched it, and I was back on plan. If you haven't read it yet, you should, IMO.
Now, I can be around this stuff with no problem. My roommates always have candy, cookies & cake going on, but I'm not swayed any longer. Plus now I have my awesome cream cheese balls (rolled in SF Jello!), and other desserts once in awhile to handle any sweet cravings (plus diet sodas and SF iced coffees).
A very great talk indeed. I also really enjoyed this book of his
Gary Taubes has a new book out amazon
I just spent a couple of hours going through it in Borders. While not a diet book per se (it does have a diet appendix), it does spend a great deal of time talking about science, insulin, backed up with tons of research. Reads much more like a proper research book than a diet book.
Your list of stuff 'healthy' stuff you eat sets of alarm bells for me: cereal and milk or yoghurt and granola for breakfast, a sandwich and fruit for lunch, and a pasta with salad for supper
... all of this is high-carb stuff. No, it isn't healthy.
Dr. Richard K. Bernstein's Diabetes Solution I bought this initially because I wanted to read the chapter about digestive problems, of which I had a lot. Subsequently, I realized that I had diabetes, according to his definition which, sensibly, is much different than that of the American Diabetes Association.
Ignatius Brady. What is Fat For? Re-thinking Obesity Science. Alright, this is not a "pro-keto" book, so I guess it can't be on the list. But I heard about if from Michael Eades's review on his blog. The author Brady, like Eades before he retired, has a medical practice specializing in weight loss. Patients don't visit him until they've failed to lose weight repeatedly on their own. He keeps up with the science but he also knows that, no matter what the science says, if patients can't comply with a regimen, it's not very good. He has read Good Calories, Bad Calories and takes it seriously. He agrees that keto outperforms low fat but he ultimately rejects it because he has found that it creates too many noncompliance problems (I think Jason Fung might have a similar conclusion, please correct me if I am wrong). This book turned me on to the Protein Leverage Hypothesis, which blew my mind because of its scope and explanatory power.
It's from the Thug Kitchen cookbook (which I own and really like) - http://www.amazon.com/Thug-Kitchen-Official-Cookbook-Like/dp/1623363586/ref=sr_1_1?ie=UTF8&amp;qid=1417381507&amp;sr=8-1&amp;keywords=thug+kitchen
Yotam Ottolenghi came out with a followup on his Plenty cookbook a few months ago, its called Plenty More. Used to see vegetables as only a side dish but he really changed my mind and enabled me to see that they can really be the star of the table. There are many interesting combinations. And as a man who is an omnivore himself, he often makes his dishes hearty enough that many of us wont even miss the meat.
Another book which you should look into is Thug Kitchen. If you haven't seen their blog, you should really check it out.
You should also look into Deborah Madison's books. This one is practically the Bible among vegetarians due to how comprehensive it is. Ironically, she also is an omnivore.
Theres also the Moosewood Cookbook which is great for weeknight meals as many of the recipes are simple and quick.
If you like Indian, I would really recommend 660 Curries which has some of the best Indian food I've ever tasted. I often compare food I get in Indian restaurants to what I've cooked from this book. Yes, its not completely vegetarian but the vast majority of Indian cuisine is vegetarian so it should still be a valuable resource for you.
Speaking of Indian food, Madhur Jaffrey (who is known for her Indian cookbooks) has a great cookbook dedicated to vegetarian cooking.
Also I'd recommend the "Eat Like You Give a Fuck" cookbook. It's awesome for beginners on a budget, and it's awesome for inspiration if you want to customize recipes to fit how picky you are
.
Thug Kitchen: The Official Cookbook: Eat Like You Give a F*ck (Thug Kitchen Cookbooks) https://www.amazon.com/dp/1623363586/ref=cm_sw_r_cp_apa_i_unoWCbMZBV38K
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.
Thug Kitchen and Appetite for Reduction are on rotation at my house right now.
I'd recommend Thug Kitchen. They've a number of books out, personally, I think this one is the best.
It's not Mexican as such, but more what I think might be Californian Tex Mex (if that makes sense), but their recipes are easy, unbelievably tasty, and on top of that hilarious to read.
Although if you're offended by bad language you might want to forget all I said there.
Pretty popular Vegan cookbook, if she doesn't have it she's prolly heard of it:
https://www.amazon.com/gp/product/1623363586/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=1623363586&amp;linkCode=as2&amp;tag=munchyy-20&amp;linkId=RI3YCRVSOYYLRU4B
It is real...
The Keto Diet - Leanne Vogel - she also has a podcast, if you like them.
Why We Get Fat - Gary Taubes
The Case Against Sugar - Gary Taubes
The Keto Reset Diet - Mark Sisson
The Ketogenic Bible - Jacob Wilson and Ryan Lowery
If you are looking for cookbooks, Maria Emmerich, Kyndra Holley, Carolyn Ketchum, and Amanda Hughes have great stuff. There's also a TON of sites for great keto recipes. Just let me know if you need some.
A vegan cook book is always handy! Here's some I would want:
http://www.amazon.com/gp/product/1623363586/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=1623363586&amp;linkCode=as2&amp;tag=vegancom&amp;linkId=7BJNE742JXMQIMZF
http://m.barnesandnoble.com/w/veganomicon-isa-chandra-moskowitz/1100046085?ean=9781569242643
http://www.powells.com/biblio/1-9781624140020-0
http://www.powells.com/biblio/1-9780316221900-0
Jerry Seinfeld's wife wrote a cookbook with recipes that have loads of hidden veggies.
[](Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food https://www.amazon.com/dp/006176793X/ref=cm_sw_r_cp_api_2qUqybDDSC327)
You can do this kind of thing to a ton of foods kids like to make them more healthy. There's a good cookbook my wife has gotten a lot of use out of that shows how.
My four year old was like that. When he was a year old, he'd eat all sorts of things and then at about 2 years old, he got really picky. All he wanted to eat was eggs and and anything with cheese. He's still that way, but I offer him a wide variety of foods and insist that he at least try it. He also does that annoying gag thing (and he has thrown up when he doesn't like something) but he's starting to eat more things.
It sucks because you can't force them to eat, but you do kind of have to be a hard ass with them. Once, my I had my son eat some cauliflower. He hated how it looked and gagged a little when he took a bite but now he loves them.
What you should try is make his pasta soup, but also give a side of something that you guys are eating. Tell him that if he eats one bite of your food, then he can eat his food. This has worked with my son as well.
Its frustrating, but its just a phase. My son is slowly but surely getting out of it. So don't worry! Just make sure to give him a multivitamin. Oh, and don't try the hiding food in the food crap like this book suggests(like pureeing butternut squash into his soup) because he'll maybe one day see a butternut squash and not want to eat it, even though he's been eating it for years. (if that makes sense). He needs to know what he's eating.
Check out Deseptively Delicious by Jessica Seinfeld.
Do you know about this book? I have heard good things about it.
The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids' Favorite Meals
Jessica Seinfeld, (yup, Seinfeld) came up with a similar book, months later, which caused some controversy:
Deceptively Delicious: Simple Secrets to Get Your Kids Eating Good Food
You should try the cookbooks Sneaky Chef or Deceptively Delicious.
I think it's true that while more exposure helps, seeing parents eat it helps, avoiding processed food helps, etc., sometimes kids are picky and irrational. And I'd rather be putting some vegetables in them than none at all.
Exactly.
The cookbook (Deceptively Deliecious)[http://www.amazon.com/Deceptively-Delicious-Simple-Secrets-Eating/dp/006176793X] has some good ideas for sneaking vegetables into kids; you might find something useful in it.
Just keep it simple and easy to remember and follow. Make it so simple that a 4th grader could convey the idea correctly to his mama or papa. Also, there's a an interesting book with some very easily digestible tidbits on food called Food Rules. It takes about 45 min to read. I recommend you do that and incorporate the relevant information.
I'm in the same boat as far as feeling discouraged. I've been at a plateau for like 6 weeks and nothing has really had any effect whatsoever. It's very frustrating!
Can I recommend a few books? Maybe In Defense of Food or Food Rules. The author breaks down how our bodies deal with food and makes suggestions, citing good information.
I'd highly recommend checking out this book by Michael Pollan. Each Chapters about a page long and covers one simple rules about eating healthier that anyone can follow.
I try to stick to these rules. Works for me. And tons of oatmeal.
Although I agree with your intent, I don't think an education in nutrition is the right approach. To me the only answer is to actively avoid all processed foods. You can't cut them out (in the US today) but you can do your damndest. As you say, eating out is an exercise in cleverly disguised (my additions) salt, fat, and sugar. Even in the most locavore, organic, vegetarian restaurant you don't know exactly what's in your dinner.
I'm not touting anyone as an expert, but Michael Pollan in Food Rules does a really nice job of creating a simple set of rules that you don't have to memorize or think about. You can eat heathy(er) without analyzing Omega-3 content, sugar content, or looking for phyto-nutrient rich super-foods.
That's just it - I didn't change anything about my diet or meals. Instead, I just kept (and still keep) myself well hydrated. This doesn't mean I obsess about hydration; it's just a basic goal that I think of and consider each time I pee. It takes about half a second; urine is dark then drink some water. After a while, it just became a habit and seems absolutely effortless. And, I notice that I feel better in general when I drink enough to keep my pee close to clear.
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If you're struggling to find meal plans for vegan diets in general, there are endless resources on the internet. For simple, healthy recipes, I recommend One Ingredient Chef.
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My personal general suggestions from 15 years of veganism...
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You could also look for local vegan groups for meal-planning support. Try Facebook. Or, PM me and I'll be happy to help you find someone/a group near you.
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I think one of the biggest problems people have is that they feel overwhelmed by the amount of nutritional advice out there. For good reason: a lot of it is contradictory, the advice constantly changes with the release of new studies, a lot of it is junk science, and it seems impossible to satisfy all the requirements we're given. I subscribe to a much simpler mindset: just eat healthy foods and you'll get the nutrition you need.
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Michael Pollan has written a number of books about diet and nutrition. His background is investigative journalism so he's well-suited for analyzing the confusing information out there. And, he's a great author! Michael Pollan has summed up his research in three simple rules:
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I'll add a fourth rule: eat lots of colors. Different colors typically indicate different nutrients. Eat a lot of colors throughout the day. But, forget brown and tan colors (e.g., potatoes, pasta); they're not unhealthy, they just tend not to provide too much in the way of nutrients so don't go patting yourself on the back because you ate four differently colored potatoes today.
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For a quick read, grab a copy of Pollan's Food Rules. Most of the pages are half-blank so it's a quick read. When you're done with that, pick up any of his other books; they're all great.
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And, every meal doesn't have to be perfectly balanced. Don't succumb to that kind of pressure. Just eat real food in a lot of colors throughout the day and you should be doing great!
For eating I suggest Food Rules it's a really quick read but a good reminder on nutrition and how to make better choices.
It's a hard thing to convince people of. It's not even about convincing them, because I may certainly be wrong, but you can't even get people to consider that there might even be other viewpoints!
I am not an expert by any means, I simply have read very compelling arguments. Nutrition is a tough topic to discuss since the government has brainwashed entire generations into believe their ideas are the best, despite the lack of clear science behind them.
I am basically always downvoted to oblivion for this stuff, but I Gary Taubs' research is incredibly convincing, and very thorough. It's just that his arguments require a 1000 page book to learn.
He actually wrote another book called "Why we get fat and what to do about it" which he's said in interviews is basically a book with the intent of condensing his ultra in-depth work into something the busy policy makers can digest. (Not to mention doctors and the general public.)
http://www.amazon.ca/Why-We-Get-Fat-About/dp/0307272702
> The body can't make energy just disappear because it perceives it differently. If the body absorbs an energy-containing molecule, then eventually, it has to either use that energy or excrete it unused.
At no point did Mob_Of_One imply any such thing. Your name along with the nature of your responses also leads me to not dismiss his creationist statement, either.
If you are really an engineer, I can understand your difficulty here. I read The Hacker's Diet years ago, and it made perfect sense to me... yet I still struggled to lose weight. It wasn't until this year when I read Why We Get Fat that things started to click.
The hump you need to get over is this: the human body is not a black box. You can't just dump any kind of "Calorie" in and expect the same result. The body treats incoming carbs differently from incoming fat. Carbs are digested almost immediately, and can even be broken down significantly in the mouth (try putting a Saltine on your tongue, see how long it takes for it to taste sweet). Because of this:
This doesn't happen with fats. It takes the body much longer to break them down... on the order of hours. The blood sugar level increases much more slowly and stays pretty even over the duration of digestion rather than spiking. A significant insulin response isn't triggered.
This is basically the entire point of keto and why it works. Calories are almost inconsequential in light of the more important matter - our bodies' hormonal response to food (insulin) and the subsequent partitioning of energy.
Here's one good blod by Gary Taubes discussing it. If you want to learn more, he has two excellent books detailing the science, history, and politics of the modern obesity pandemic.
Good Calories Bad Calories
Why We Get Fat
I highly recommend you read them and delve into the actual physiology of it. You're free to make your own decisions but most of us in keto agree based on sound evidence, ourselves included (55 lbs down and counting, and I assure you I eat as much as I want)
But the short of it is that insulin is nearly solely responsible for storing fat in adipose tissue. No insulin = no fat storage. No carbs = virtually no insulin. Your body will regulate the distribution of energy accordingly. It doesn't want to be fat, so it does what it needs to do in order to either use or discard excess energy, since without insulin it's basically incapable of storing it as fat.
Nope, I think you underestimate the self-limiting nature of fat and protein vs. the human bodies nearly endless ability to gorge on carbs.
If you're serious about getting healthy, I would HIGHLY recommend reading this book. I can honestly say it changed my life as well as my understanding of obesity.
May I suggest this book? http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702/ref=pd_sim_b_4 or check out /r/keto. Definitely an eye-opener.
Hey man, when I started this I had roughly the same stats as you. A few months later, I'm at about 50 pounds lost and far fitter.
I hope you're a reader because my suggested first step is to read Why We Get Fat by Gary Taubes. It helped me immensely to understand why, scientifically, I was the way I am. Once I knew, I made the appropriate changes.
For me, the first 30 pounds was diet change alone. No more sugary sodas or processed foods; I typically don't eat anything that comes in a box. My meals consist of grass-fed or free-range meats and organic fruits and vegetables; I don't count calories or fat or anything, I just make sure I know what I'm putting in my body. This goes a long way in making you healthier overall.
Once I dropped the 30 pounds, I started Couch to 5K (C25K) but I truly could've started at the beginning of my journey, I was just lazy. I'm in the forth week of the C25K program, which is about 15 minutes of running separated by small walking breaks, and it's an amazing high when I finish. Just today when I started the first run, I was about a minute in before I had to start breathing heavier. I couldn't go up five steps without wheezing; now I can sprint and it's a piece of cake. IT FEELS AWESOME.
That combined with the consistent, sensible eating has got me to 50 pounds lost and still dropping.
To sum up, STUDY why you're the way you are. CHANGE YOUR DIET and a great subreddit is /r/paleo to help you make wiser eating choices. START RUNNING NOW with C25K and guess what, another great subreddit for that at /r/c25k.
Power through that first week and trust me, it becomes an addiction and a joy, not a struggle.
Have you read Why We Get Fat and What to do About it?
Also, have you watched the movie Fat Head?
I believe both things would help you tremendously. I would like to add also that the idea of burning more calories than you take in is wrong for many reasons, it is just not that simple. If your insulin level is too high because of a high carb diet, your body will not be able to burn fat. It will just starve. Everybody mentioning primal/paleo is on the right track. With your current weight, you could probably lose 5 pounds a week just by switching to that diet.
It is because they eat a relatively high grain/starch diet and over time their bodies stop responding to the insulin released after high starch meals (insulin resistance), so insulin levels remain high. Insulin basically tells our bodies to store fat, so when insulin is constantly high, we cannot use stored energy.
**That is a really quick summary, but if you are really interested, you can check out this fascinating book.
..http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702
buy and read this book :
http://www.amazon.com/Why-We-Get-Fat-Borzoi/dp/0307272702
Stop pushing forth bullshit. It has been proven time and time again that low-carb is the most efficient and healthy way to lose weight.
http://www.amazon.com/Why-We-Get-Fat-Borzoi/dp/0307272702
But go ahead and keep paying attention to bad science that is decades old.
If Gary Taubes is right, all you need to do is chuck the bread and your heart will be fine.
Keto isn't about calorie restriction, please take some time to read "Why we get fat" by Taubes.
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307272702/ref=sr_1_http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/
My wife has been helping reduce her seizures/headaches with these three things. I will list them by most helpful to least helpful.
She also notices a big difference trying to get enough sleep and taking steps to reduce her stress and thats free. :) I hope this helps you. Have a happy new year.
One of the revelations I had on keto is that a sodium deficiency can cause the light-headedness and weakness. In a nutshell your body is not able to keep up with loss of electrolytes because you are losing so much fluid. I had the same problem and upped my salt intake and the head spins went away full stop. Gary Taubes has written a lot about it and talks about it specifically in his book Why We Get Fat. On the insatiable appetite I think others have pretty much covered it regarding your fat intake.
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.
This is correct. If your mother likes to read, then I'd highly recommend this book -- Why We Get Fat by Gary Taubes.
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
Hmm, I've been riding for a year now and I can't really say I've lost much weight, if any. (6ft, 185lbs)
After reading Why we Get Fat I understood why that was the case: after a long ride where I'd push myself as much as I could, I'd inevitably get back home and eat ridiculous amounts of food; the harder I'd train, the bigger of an apetite I'd work, which in the end is counterproductive if the aim is to lose weight. I've definitely built stronger legs, but muscle tends to tack on weight instead.
I honestly feel like what you put in your body is more important than getting on the bike and training day-in-day-out, especially if you lack the willpower to resist those cravings afterwards and losing weight is your #1 reason to hop on the saddle.
At the very least, the book provided compelling arguments for the limiting of carbs in one's diet and mainly focusing on protein/healthy fats. If you can do that, then it should be a breeze.
Good luck to you!
Not be be redundant, but diet is going to be the key to your success. I don't work for the authors of these 2 books, but reading them has really changed my perspective on what "healthy" eating is and since adopting the low carb, no sugar principals I have seen great results.
There is growing evidence that calories in, calories out paradigm that we have all been taught is the ideal way to meet our health and nutrition goals is flawed. The 2 books below make a convincing case.
I highly recommend both of these books.
Always Hungry?: Conquer Cravings, Retrain Your Fat Cells, and Lose Weight Permanently https://www.amazon.com/dp/1455533874/ref=cm_sw_r_cp_apa_7ZpzzbQHXRSQW
Why We Get Fat: And What to Do About It https://www.amazon.com/dp/0307474259/ref=cm_sw_r_cp_apa_Y0pzzbY9Q0G38
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
If your goal is to be under 300 lbs by December 31st, prepare to become a massive over-achiever! So completely doable!!
Please - at a bare mimium - if you have $.99 to spare, visit Amazon .com and buy Gary Taubes book "The Elusive Benefits of Undereating and Exercise." If you like his delivery, probably the best book I've read on low-carb is Taubes "Why we get fat: And what to do about it". Incredibly strong stuff. It reads like a text book - he's a an investigative science and health journalist with a degree from Harvard in applied physics and (because that was not enough) a masters degree in journalism from Stanford.
Entering the low-carb world without reading Taubes is like walking on stage to perform a few Bach violin concertos without ever having taking a lesson.
Kind of rambling, but do all of these things.
https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259
If you read one book, read this. Accessible and explains the basic science behind why low carb/keto works and ends the book with a basic keto diet.
https://www.dietdoctor.com/
Includes recipes, meal plans and lots of reading material.
And of course, read the faq. Absorb it all and than cut your net carbs to under 20g per day. That should start ketosis with 24 hours. Have a plan for your electrolytes, buy lite salt and chicken bullion cubes during your keto shopping trips (make a list, butter, bacon, eggs, meats and green veggies are also good too). Plan your meals and you'll be less likely to cheat.
I will tell you that this book called Why We Get Fat and What to do about it is the best thing that I have ever read about nutrition and weight loss. It's not a "diet" book or even a science book...it's just the story of how all this works in your body and the history behind where we are today.
Once you know, then start simply by phasing out the stuff you shouldn't eat. Change your shopping trips to only fresh foods with a few condiments and other staples. Learn to read labels and consider food value along with the price. This is where you have to start figuring out the way to cook this food that works for you. Cookbooks help, but I really think google is the way to go here. You want simplicity so that a complex recipe is not standing between you and your dinner - or the "skip all that work and get junk!" voice starts calling. This step takes from 1-6 months to really get down solidly.
Once you know what you like and how you prepare it, then you can start getting the kitchen tools that are key to your eating. Our items that I cannot live without are a juicer, Vitamix and a grill/smoker. Also, glass portion containers (these) so I can cook in bulk one day a week and portion for the rest of the week.
Good luck on your weight loss!
Seconded on the red meats. Saturated fat causes both HDL and LDL to increase and LDL breaks down into triglycerides. It's not the only cause of high LDL, many people have diets high in saturated fats and have great cholesterol numbers but if you're looking to lose weight, red meats have a a lot of fat and might eat up too many of the allotted calories in your food budget. Chicken and fish might fit better into your life. Like /u/aufleur says elsewhere in the thread, definitely cut out as much sugar as you can.
If you really want to take control of this thing, you're going to need to know more. I recommend checking out this video on sugar, getting a copy of Good Calories, Bad Calories if you can stand to read a textbook or Why We Get Fat if you want something a lot easier to get through. If you want some free info, read Gary Taubes' blog, Robb Wolf's blog, and Mark Sisson's blog. Start hanging out on /r/keto and /r/Paleo, and definitely get a lot more vegetables. Maybe hold off on fruits, just because of the sugar content. But vegetables are sooooo freakin' delicious if prepared right.
Most of all, start trying new things with your diet, life is an experiment with an n=1!! Don't be afraid to get unconventional. I like to say that if you do what everyone else is doing, you're going to have the same problems as everyone else. And if you take a look around America^^and ^^the ^^whole ^^world, I don't think it's working out too great for most peeps.
/rant/
As for cardio, I'm going to say it's overrated. Generally beneficial, but grossly overrated by culture obsessed with running as perfectly equal to fitness while demonizing any kind of weight training, especially for women, as something for boys only and then they're meatheads and bros and probably dummies. This national obsession with CARDIO YEAH BRO LET'S DO CARDIO drives people to run further than they're ready for and to ignore pain and injuries, or spend hours on cardio machines. Jeez, doesn't everyone just want to move? To do gymnastics and jujitsu and row^^and ^^run, ^^too, ^^I ^^guess, ^^if ^^it's ^^your ^^thing and climb things and lift all the things? I get very frustrated. Cardio and bodybuilding are just such...cold and joyless pursuits, and I think they come from a place of fear. I understand it, but I won't play this game. Sometimes, the only way to win is not to play. I choose to move.
/end rant
So yeah, going for a walk each morning is great advice, especially if you're getting less food because it's not too taxing. It won't fix your cholesterol problem, you can't out-train a bad diet. I've tried. I've run six miles a day every day till my knees and spine ached. I've done clean & jerks till I moved 5000lbs of iron a day. I've rowed till I was sick. I've swung kettlebells till my hands are bloody and raw. MyFitnessPal is pretty good, but when I was using the app on my phone I was too casual about what I ate. I use the Livestrong MyPlate because even though it's not as good as MyFitnessPal and you can't add foods to the database, I need to sit at my computer and plan my food out better.
Hope this all helps!!
I'd honestly recommend the book Why We Get Fat. Despite being a book on health, it's actually very easy reading that kept my attention.
The basic premise is that insulin is a storage hormone. It's entire purpose is to tell your body "My blood sugar is too high! Get it out!" and tells your body to store everything. While a calorie is a calorie, if your body's hormones tell it to store, you get hungry faster.
Everyone has different levels of sensitivity before their body starts releasing insulin. "Naturally skinny" people might just not be that quick to release insulin. They eat the same food, but they stay full. The fat person eats the same food, body panics and release insulin, and they get hungry again. The skinny person overeats and stays full and skips a meal; the other person overeats and gets hungry again faster.
Anything that spikes your blood sugar results in insulin production. Carbohydrates do that. Some break down faster than others; if you want to apply this principle without doing keto, you can choose low glycemic index foods.
The glycemic index is a measurement of how fast a carb breaks down in to blood sugar. If a carb breaks down slower, your blood sugar rises slower, and your body is less likely to spike your blood sugar.
And of course, low carb foods don't spike your blood sugar at all.
This is actually the secret of a lot of diets. Vegetarian diets that actually work usually are low glycemic index. If you're eating vegetables (low carb), oatmeal (low glycemic index), beans (low glycemic), sweet potato (low glycemic), etc, you lose weight. If you're eating white rice and ramen and white bread and coca-cola, you might be vegetarian, but you'll have a hard time losing weight. If you're calorie counting, you'll be miserable.
Keto works because it's almost zero-carb, and if you have no carbs, you have to have fat or you'll have rabbit starvation- you can get energy from carbs or fat, you can't cut both.
Paleo works because it's low carb (meat/veggies) and low glycemic index (sweet potato, non-sugary fruits), and bans high GI carbs (rice, bread, processed sugar).
The vegetarian Ornish diet is the exact opposite of Paleo- vegetarian, etc- yet still works for people because it bans high-GI carbs.
Carbs are the secret to "not feeling hungry". You can either to low carb, or restrict yourself to very low glycemic index carbs. I find the former easier- if I do low-GI, I end up "justifying" things because the line for "high" vs "low" is fuzzy.
http://higher-thought.net/wp-content/uploads/Notes-to-Good-Calories-Bad-Calories.pdf
http://www.nutritionjrnl.com/article/PIIS0899900710002893/fulltext#sec6
http://www.ncbi.nlm.nih.gov/pubmed/15148063
http://www.ncbi.nlm.nih.gov/pubmed/16476868
http://www.usatoday.com/news/health/story/2012-06-27/calories-low-carb-weight-loss/55843134/1
Also, pick up Why We Get Fat by Gary Taubes
Buy your parents this book and make them read it:
http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1343156166&amp;sr=1-1&amp;keywords=gary+taubes
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).
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.
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".
If you are worried, get one of these blood sugar testers. They are pretty cheap - the companies make money off the diabetics from overly expensive strips (think: razor blades or ink-jet printer business model).
Insulin sensitivity is the cells ability to react to insulin. Insulin reaches the cell and the cell reacts by letting glucose enter the cell. When this is inhibited (by fat in the cell), the cell becomes insulin-resistant. So the glucose stays in your blood because it can't get into the cells. Your pancreas releases more and more insulin to make cells react. As this progresses, you go from normal to pre-diabetic to diabetic. Your morning insulin level keeps rising above 100 mg/dl (pre-diabetic) and then above 120 (diabetic) and your blood sugar goes very high after a high-carb meal (1h and 2h after the meal are usually tested).
There's a video by Barnard that I linked to who has a vegan diet to restore insulin sensitivity. He has a book on the subject.
Program for Reversing Diabetes
Dr. Neal Barnard Video
Dr. Barnard's Book
Go read wheat belly sheds light on the changes in wheat over the last 100 years
http://www.amazon.com/Wheat-Belly-Lose-Weight-Health/dp/1609611543
Currently reading this. One of the best sources to learn why wheat has no business being in the human body.
The entire book is in the Amazon preview, but I was getting a headache from looking at the screen for so long so I just bought it.
tone: eyebrow raised
I'm not a dude. And Paleo has never endorsed carbs. Taken from the FAQ under "what did Paleolithic man eat?":
> heavy reliance on animals as food, including land animals (game), birds, fish, molluscs, small mammals and insects
> moderate consumption of plant foods, fruit, and nuts/seeds
A couple more questions down, "So what shouldn't I eat?":
> everything made from grains like wheat, corn, rice, barley and oats: this includes all baked goods (bread, crackers, muffins, cookies, etc.), pasta, and breaded/fried items
> sugar in all forms except whole fruit
> vegetable and seed oils like corn oil, canola oil, soybean oil, sunflower/safflower oil, etc.
> legumes (beans, peanuts)
tone: encouraging & informative
Check out the rest of the subreddit for the myriad of questions of "Are rice and potatoes bad? They aren't grains." The overall consensus is that if you want to lose weight, avoid these (and hardcore Paleo lifestyle dieters will typically tell you to avoid them anyway), but if you're hurting for calories, eating them in moderation is okay.
You should also do some research and check out things like the book Wheat Belly, which has also been posted & talked about in this subreddit. It details how your body stores grains differently than other sources of energy, hence the wheat belly (or commonly known as "beer belly".)
P.S. Keto and Paleo are closely related, the main difference being that Keto endorses dairy (because of the fat), while Paleo doesn't and encourages much more veggies.
I did lots of research back in high school while I was trying to get my health in order, and I discovered one of those sodium studies. It showed that, if you feed Americans about 10 times their usual sodium intake, it increases their blood pressure by about 1/1. This was a statistically significant result, but in most cases hardly the determining factor for heart disease.
You're more likely to have cardiovascular disorders and clogged arteries from a carbohydrate-rich diet, usually heavy in sugars and wheat. In low-to-moderate quantities (0-600 cal/day, for me), carb sources like potatoes, carrots, and fruits appear essentially harmless, but one has only to look at the average American to see the impact of high carb intake.
Tom Naughton's "Fat Head" documentary is an excellent introduction to the subject of proper nutrition. It's also worth checking out the Doctors Eades' blogs and the books Wheat Belly and The Big Fat Surprise.
I second this. I gradually cut way down on wheat after I started using MFP and basically ended up paleo. Now the cravings and hunger I used to feel are totally gone. Even if I do feel hungry, it's purely biological and easy to ignore. Usually, I am so stuffed after I eat, and I easily end up under my net calories. This never happened when I tried to cut calories w/o cutting on down on wheat. (I've lost 12 lbs in 1.5 months)
I recommend this book:
http://www.amazon.com/Wheat-Belly-Lose-Weight-Health/dp/1609611543/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1331087216&amp;sr=1-1
You should check out the book Wheat Belly by William Davis. I'm almost done reading it and it provides a ton of research and real-world examples of how people's health problems improved or went away after dropping wheat from their diets. He has a large section dedicated to arthritis and inflammation.
Did you mean this link?
http://www.amazon.com/Wheat-Belly-Lose-Weight-Health/dp/1609611543/
Yours didn't work for me.
Amazon link for the lazy
Christ on a stick. Read this book or watch this movie. But more importantly, don't make assumptions.
It doesn't take a genius to see the correlation between the rise of processed flour and the 'high carb diet' and the rapid increase in weight-related illness.
You don't need the recommended 300g of carbs every day unless you're an athlete. For anyone else, especially those with uncooperative metabolisms, it'll just lead to unnecessary and unhealthy weight gain.
Wheat nowadays isn't the same as it was before. In the past, it was einkorn wheat, which isn't as bad for you (for instance, many with celiac can eat it).
> Your silly statement seems to place bacon as being more healthy than spinach because spinach has carbohydrates.
You're fucking stupid, because I didn't say that. By 'carbs' I obviously mean whole grains and processed starches and sugars. Vegetables are essential in a paleolithic diet and you have to be retarded to say that they are bad for you (although corn and carrots are high in sugar, so moderation in those is good).
You talk of protein and all that yet you don't mention fat at all, which is an excellent fuel source and one that's more reliable and healthier for you than carbohydrates. Eating a steak for breakfast is healthier than a bagel and cream cheese.
Great question.
I'm lactose-intolerant, so I never ate more than the occasional insignificant amount of dairy anyway. That wasn't much of a change.
Over a 6-month period prior to the first photo in the series (Jan 15), I started reducing gluten consumption more and more. I decided to eliminated it entirely after reading Wheat Belly, which was around the time I started paleo, so eliminating gluten wasn't that big a change, either.
It was really reducing other grains, and legumes, that was more of a change for me. I never ate many processed foods, but eliminating them as a conscious decision, and being more aware of what's on ingredient labels, is a big difference.
Re: IF, that was a big change, but it's really become easy with time (just be consistent for a few days / weeks and your body will adjust). See this comment I made above for more. This excerpt from Taleb's Antifragile is what inspired me to start with IF.
I can't view Youtube at the office, but I get the idea this book is relevant to the topic.
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
I didn't really have a routine. The only thing I did consistently was the mommy-baby aquacise class 1/week starting at 3 months pp. The book Wheat Belly played a significant role in my diet, and gave me some ideas for not gaining so much next time around (mainly to do with controlling blood sugar and cravings). Exercise was a mix of strength and cardio. Emphasis on strength. Women tend to overdo the cardio, which is less effective.
Born to Eat: Whole, Healthy Foods from Baby’s First Bite https://www.amazon.ca/dp/1510719997/ref=cm_sw_r_cp_api_qzR-zbD6MKQ7Z
Got this book ^ love it, great resource
Want some background and research behind blw? Try anything by Gill Rapley, she basically made BLW what it is today.
Baby-Led Weaning: The Essential Guide to Introducing Solid Foods―and Helping Your Baby to Grow Up a Happy and Confident Eater https://www.amazon.ca/dp/161519021X/ref=cm_sw_r_cp_api_3AR-zbARDF8JY
Hi and welcome! I'd really suggest reading this book. It's more of an all-in approach but its a good starting point :) I feel confident after reading it and can give advice about most posts on this sub just based on basics laid out in the book. And based on personal experience it all makes sense. Good luck!
I’ve just been feeding him off my plate, so I don’t know about cereal puffs, sorry. Are they the size of grapes? Then personally I’d avoid them as a choke hazard for now.
I guess most people start with softened carrots, fingers of toast, that sort of thing. Anything that he can grab and stick part of it into his mouth. Then, he has to sort of bite off a piece if he actually wants to eat it, and it turns to mush in his mouth. I got Baby Led Weaning from my library and it helped me a lot.
Like I said, I haven't read it yet myself, but I believe the book "Baby-Led Weaning: The Essential Guide to Introducing Solid Foods - and Helping Your Baby to Grow Up a Happy and Confident Eater" by Gill Rapley is considered to be the primary authority on the subject.
My go-to resources are:
Baby Led Weaning
Loose Parts and Loose Parts 2: Inspiring Play for Infants and Toddlers
For discipline I prefer the Parenting with Love and Logic.
I'm a big believer in the Reggio Emilia philosophy of teaching and early childhood development. R.E., loose parts, and outdoor classroom theories all work really well together to create a natural, child-led, creative environment. The basic theory involved is that children are curious, competent, creative beings with a significant capacity for learning if we get out of their way. Instead of giving them plastic, light-up, noise-making toys that have one purpose or one way of playing, loose parts cultivates an environment of inviting materials that encourage creativity and discovery instead of "this is how you play with this toy" thinking. I was first introduced to Reggio Emilia and Loose Parts while working for a JCC and I was really impressed with the way it transformed the teaching environment. It's definitely harder the smaller your kids are, but it can be done and I have seen it jump start critical thinking and creativity in even the youngest kiddos.
Thug kitchen! Easy recipies as well as an enjoyable read
https://www.amazon.com/Thug-Kitchen-Official-Cookbook-Cookbooks/dp/1623363586/ref=asc_df_1623363586/?tag=hyprod-20&amp;linkCode=df0&amp;hvadid=312069235624&amp;hvpos=1o2&amp;hvnetw=g&amp;hvrand=6451987775565376955&amp;hvpone=&amp;hvptwo=&amp;hvqmt=&amp;hvdev=m&amp;hvdvcmdl=&amp;hvlocint=&amp;hvlocphy=9014318&amp;hvtargid=pla-579163641327&amp;psc=1&amp;tag=&amp;ref=&amp;adgrpid=58874700621&amp;hvpone=&amp;hvptwo=&amp;hvadid=312069235624&amp;hvpos=1o2&amp;hvnetw=g&amp;hvrand=6451987775565376955&amp;hvqmt=&amp;hvdev=m&amp;hvdvcmdl=&amp;hvlocint=&amp;hvlocphy=9014318&amp;hvtargid=pla-579163641327
oh really? Do you guy cook together often?
haha nothing wrong with some fried food every now and then! Fish and Chips is my favorite personally.
If you go a food route, check out this list of 28 gifts for foodies. I think #1, #6, and #18 could all be quite good options as general food-related gifts.
As far as cookbooks go, Thug Kitchen is really popular and great for fun healthy recipes
My staple dishes are curries, Indian and Thai most recently. I love some curry! You can use tofu, chickpeas, beans, lentils, etc. It's a great way to use up the rest of your veggies and clean the fridge. Curries are so flavorful and easy to make. There are even premade sauces if you don't want to make them from scratch.
My favorite cookbooks have been:
Some other blogs/youtubers I would recommend highly are:
I am always branching out to new foods, Ethiopian is great for vegan cooking as is Indian, Thai, Italian, and Vietnamese. Soon you will take recipes you love and veganize them. Google search recipes you love and just preface it with vegan, the possibilities are endless.
Build up your spice rack! Amazon is great for this, a great suggestion made to me was buy 1 new thing each time you grocery shop to expand your recipes and cooking.
Thanks for your compassionate choice to join us and feel free to ask any questions you may have.
https://www.amazon.com/Thug-Kitchen-Official-Cookbook-Like/dp/1623363586
The cursing might often look childish, but the dishes in the book are tasty and many of them will be probably loved by children as well. The recipes are also easy to make, in my opinion at least. And apart of a food processor not a lot of equipment is required. Which is a must-have in my opinion. Especially when you want to make some dips :)
Well done :)
My 14 year old daughter mad all of us change from vegetarianism to being vegans and the whole family feel so much better for it.
I found this book invaluable and easily my families favourite.
Thug Kitchen has some great, easy to make recipes that don't require many "exotic" ingredients. I also use The Homemade Vegan Pantry all the time. It's great for stocking your pantry and fridge rather than spending lots of cash on pre-made stuff. Plus, generally healthier. If you like Italian cooking, I enjoy Vedura (not vegan specific but the recipes are all veggie-centric and generally really simple).
This-- or go the other route: give her a copy of Thug Kitchen which presents healthy cooking in a humorous way. It is entertainment and acknowledgement of her interest in one.
Link for the lazy
It's on Amazon for fifteen bucks.
It might help to ease into it. That can help you find recipes you like and foods that make you feel great -- it's a lot less pressure if you mess up a meal or don't like something when you're doing one or two vegetarian days per week. You can then do it more and more as you feel more comfortable and it will let you move out of your comfort zone a bit and try new things.
Don't shy away from meat substitutes (as sometimes you just want a "burger"!) but don't rely on them 100% either. Look for meals that highlight vegetables rather than try to hide the fact that there's no meat.
Also, not all vegetarian cookbooks are created equal. The Complete Vegetarian Cookbook is amazing though, and Thug Kitchen is a lot of fun.
Finally, don't beat yourself up if you slip. If you eat meat, forgive yourself and move on. Nobody is perfect but seeing a slip as a huge disaster just makes it harder to get back on track if you do.
Good luck!
I've not used any recipes yet, but the books by Thug Kitchen look awesome. Really good design and high quality photos. I think even omnis would appreciate the recipes (and humour) in there.
[1]: https://www.amazon.com/Thug-Kitchen-Official-Cookbook-Like/dp/1623363586
[2]: https://www.amazon.com/Thug-Kitchen-Party-Grub-Motherf/dp/1623366321
Absolutely. I'm not sure what your training/goals are like, but you can go all the way up to 1xLBM if you're hitting weights hard. Anything over that and it's diminishing returns. This will also help you burn more calories as the higher your LBM is the more calories you burn just being alive.
Phinney and Volek have an excellent book called low carb performance, another great read is by Phil Campbell called synergy fitness. Both go over low carb diet combined with resistance training. I find working out fasted is the best for me, Campbell talks a lot about HGH production and how it is spiked by fasted workouts. r/ketogains is also a great source of info.
https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?ie=UTF8&amp;qid=1493138282&amp;sr=8-1&amp;keywords=low+carb+performance
https://www.amazon.com/Ready-Set-Go-Synergy-Fitness/dp/0971663386/ref=sr_1_5?ie=UTF8&amp;qid=1493138304&amp;sr=8-5&amp;keywords=synergy+fitness
You should read this book
How did it go? You're looking at a similar timeframe for a 70.3 I imagine.
I went down your path a few years ago, but I don't remember the details of how I fueled. I've since gone back to a more traditional diet. I do have this book though...
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
I'm happy to give it to you since I don't need it anymore. PM me if you're interested.
No problem. These are good books if you are trying to combine Keto/lchf with sport...
https://whatthefatbook.com/product/what-the-fat-sports-performance/
https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
But it really comes down to personal experimentation. Don't be afraid of some carbs if you need them, they'll be burnt off, or sucked up into empty muscles quickly. Try to use glucose rather than fructose though.
But the more training you can do fasted, the better you get at fat utilisation.
These are good articles on the subject:
http://www.samiinkinen.com/post/86875777832/becoming-a-bonk-proof-triathlete-fat-chance
http://www.mensjournal.com/adventure/articles/how-adrian-ballinger-summited-everest-without-oxygen-w484387
For the majority of his workouts, Ballinger would wake up and do slow, grueling endurance workouts for three and even up to seven hours without any food before or during. A day's worth of exercise without even an energy bar might sound masochistic, but all of us (even 141-pound Ballinger) have close to 100,000 calories in fat stores readily available to burn, versus the mere 2,000 calories of stored calories from carbs, Johnston says. We just have to train ourselves to tap into them. The fasted workouts forced Ballinger’s metabolism to gradually shift to prefer fat for fuel, and things got easier.
Keto flu is different for everybody - intensity, duration, exact effects. Mine starts about 36 hours +/- from my last whack of carbs, and if I just tough it out I'll get a headache with vertigo and extreme lethargy for about 24 hours, with about 6-10 hours in the middle where it's bad. It feels exactly like a 24 hour flu. If you're worried about it affecting your work, try and time it so it hits on a weekend. You can shorten the duration and lessen the effects by staying well hydrated and supplementing with electrolytes - calcium, potassium, magnesium are the ones I take. The authors of The Art and Science of Low Carbohydrate Performance recommend NuSalt or other potassium based seasoning salt and meat broth/bouillon.
Drink vodka or any other VLC liquor, the internet is full of ideas on that score. But be careful - my alcohol tolerance plunges when I'm ketosis.
HERE is your proof. THE CHART shows that the upper left coverage of nutritional ketosis can reach up to 20% carbohydrates. A maximum of 20% of carbohyrates in a 2,000 calorie diet in a person with a 2,000 calorie basal metabolic rate of energy expenditure is 400 calories of carbohydrates. There are 4 calories per gram of carbohydrate, therefore the upper limit of nutritional ketosis is 100g. Assuming one consumes .8 grams of protein/kg (10%) which is the normal suggested amount, nutritional ketosis begins at 100g net carbs.
Is 20g net carbs safer? Of course. But nutritional ketosis begins at 100g net carbs.
I would suggest reading "The Art and Science of Low Carbohydrate Performance" by Dr. Stephen Phinney and Jeff Volek. Also, the Low Carb Down Under YouTube channel is full of fascinating keto science and information.
I typed out a really long response to this and it got deleted before I could post it.
Here's the gist of what I wanted to say:
And now for something completely different... Let's define healthy because the popular opinion on what is healthy is laughable.
TL;DR: Saturated fat isn't bad for you. Trans fats ARE bad for you. Eat as much saturated/monounsaturated fat as you want. Avoid anything that says "hydrogenated" or has trans fats. Limit polyunsaturated fats. Limit carbs to <20g a day. Bonus points if you remove wheat and sugar from your diet completely. Weight will start flying off, you'll stop feeling hungry all the time, and after the induction phase (first 1-6 weeks, depending on the individual) to a HFLC diet, you'll notice an increase in energy during aerobic workouts.
If you want more information, let me know and I'll scrounge up some more papers/articles for you to read.
EDIT: You CAN lost weight and beat 195!
How long you are on keto?
According to statements in the book "The Art and Science of Low Carbohydrate Performance" by Jeff S. Volek PhD RD and Stephen D. Phinney MD PhD, you should performer better on keto, when certain time of adaptation (usualy 2-4 weeks?) is allowed.
Keto was a life-changer and a life-saver. I made a post in keto with my before/after pics if curios what the diet can do: https://www.reddit.com/r/keto/comments/8k9zrb/pics_my_keto_before_after_pics_and_end_to_the/ Anyone can do this. Stop eating all sugars and carbs and you will drop weight FAST. I wish I had known this decades ago. There are keto athletes as well; check this out https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
Water bottles and hydration are a must, I used suffer cramps so on long rides, 60+ will take a salt tablet in addition to any nuun if the weather is particularly hot.
Generally I avoid sugar so no gels etc but that's because they make me sick and for 100+ mile ride it was too much. After looking into it I adapted to a low-carb high fat diet in preparation for a 100 mile 4500 metre climb ride, this totally eliminated any bonks and also any sickness or stomach upsets.
Generally ride fuelling on almonds and nut butters, there are some great brands doing these now. The occasional salted new potato or bag of pork scratchings also hits the spot. Burning fat for primary fuel really made a huge difference for endurance for me as you just don't have to eat an insane amount of calories via carbs/sugars. Check out the Art and Science of Low Carbohydrate performance
The Art and Science of Low Carbohydrate Performance https://www.amazon.co.uk/dp/0983490716/ref=cm_sw_r_cp_api_FiZPzb9534B4K it certainly made me a better rider. It's not for everyone but I do it for leisure so I'm not worried about that super peak performance, I suspect most weekend warriors are far from that anyway you also adapt after a few weeks and I found performance gains eventually.
It's worth keeping an eye on fatigue. Strava Premium or Training Peaks can help with this. You can do it with HR or Power, set up a threshold test, get your levels and train to them. Log each ride in either of those apps and they'll tell you fatigue, fitness and form. Your form is worked out using your fatigue and fitness over a specific period of time, you only gain fitness by spending some time fatigued (riding) but you need to keep an eye on form and ensure you adequately recover from periods of training season or long rides. Constant low form will lead to exhaustion, injury and also bad performance or plateau. You might find some recovery time will help you push through the 60 mile barrier.
I find magnesium supplements help with restless leg, you can get some on Amazon that are triple complex so don't cause bowel issues which some magnesium supplements can, one a day helps. Swanson Triple Magnesium Complex (400mg, 300 Capsules) https://www.amazon.co.uk/dp/B0017OCDUI/ref=cm_sw_r_cp_api_JqZPzb38EC5SB
Have you read The Art and Science of Low Carbohydrate Living? It seems like that would be a better use of your time than debating with qualification-less Reddit strangers.
Holy cow, if you sign up for a trial (or already have Kindle Unlimited) you can read it FREE
https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_2?ie=UTF8&amp;qid=1482521681&amp;sr=8-2&amp;keywords=the+art+and+science+of+low+carbohydrate+living
IMO you don't need CKD or TKD.
How long have you been in ketosis?
Check out these two blog posts:
http://waroninsulin.com/nutrition/the-interplay-of-exercise-and-ketosis-part-i
http://waroninsulin.com/nutrition/the-interplay-of-exercise-and-ketosis-part-ii
And consider buying/getting from the library - The Art and Science of Low Carbohydrate Performance by Phinney and Volek: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716/ref=sr_1_2?s=books&amp;ie=UTF8&amp;qid=1334767432&amp;sr=1-2
Don't be afraid of lifting and keto, especially if your goals are related to body composition (rather than Olympic-level performance). Here are two reader-friendly articles for you to think about, if you want to keep things data-driven:
1. This article is the best in existence on the subject of nutrition and muscle gain. You'll have to adjust some things to fit with keto (such as the 4 meal/day recommendation - most folks on keto eat 1-2 meals/day), but that shouldn't be too difficult.
tl;dr version:
Morton, Robert W., Chris McGlory, and Stuart M. Phillips. “Nutritional Interventions to Augment Resistance Training-Induced Skeletal Muscle Hypertrophy.” Frontiers in Physiology 6 (2015): 245. Web. PubMed link
2. This whole article is great, but the table and figure on p. 45 are a good summary (and include a sample weightlifting plan to be used during low-carb diet): Direct pdf link
Also, if you get way into the combination of keto and exercise, check out Volek and Phinney's book on the subject: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
Have fun!
This was actually a nice discussion of the topic. I'd pick up a copy of Stephen Phinney's latest book on the topic. I haven't read it yet, but plan to shortly, but it comes highly recommended.
Have you read this book?
The Art and Science of Low Carbohydrate Performance by Phinney & Volek
http://www.amazon.com/dp/0983490716/
It's supposed to address athletic performance on low carb/ketogenic diets. Get your learning on.
The basic premise of ketogenic diets. You said your body breaks down fats for energy and you are correct. On a low-carb diet your body is not using carbs to generate energy, it is using fats. Typically I am eating around 30 carbs per day. I maintain a rough ratio of 65% of my calories from fats, 35% from protein and 5% from carbs. On a typical game day, I will eat about 100-120g of fat. If I've been good about my food intake, I can play and feel boundless energy and rarely feel fatigued after.
Here is a great book about it.
EDIT: Some of the basic sciency stuff, and I'm quoting from memory, so I could be off, but your body can only hold about 2,000 Kcals of energy derived from glycogen (carb-based) in reserves. However, your body can store 40,000 kcals from fats. You won't use fat for energy unless you bottom out the carbs since glycogen is easier for the body to burn. It can usually take 1-2 weeks for your body to transition over to ketosis (not to be confused with ketoacidosis). Ketogenic diets are great for endurance (such as marathon running, cycling, etc). Some people say they don't lift well on it, but it never bothered me.
A number of people are saying keto is actually an advantage for Marathon running, if you are properly keto-adapted you won't "bonk" as you are efficiently running on fat.
You should definitely have a read of the art and science of low carb performance.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
The electronic edition is really cheap and there is a free preview.
I started monitoring my blood ketones after reading this and it was interesting that exercise seems to be the most effective way of keeping them high for me.
They don't go into a lot of detail of the possibility of adding carbs during races in the book, but point out in that by having carbs in training you risk keeping them just high enough to prevent proper adaptation to ketones, but not high enough to meet your glucose requirements.
I'm definitely a keto advocate. That being said, do it right or your results will suffer. There's a plethora of people who try it, don't do it correctly, and then bad mouth it as a way of eating.
Since you're doing it for performance, I cannot recommend enough the following book: https://www.amazon.com/gp/aw/d/0983490716/ref=sxl1?ie=UTF8&amp;qid=1468441396&amp;sr=1&amp;pi=AC_SX236_SY340_QL65
Do yourself a huge favor and read that. Also, I've discovered that between weight training and running four or five days a week my body needs extra electrolytes or I feel awful. Like lots of them. Especially sodium.
Anyway, very interested in your results. I am doing the Utah super in August on keto, keep me posted and let me know if you have questions. We can be Keto/Spartan pals.
Can you cite your research? (Or I'm misunderstanding you.) Everything I've read states that keto diet + resistance training leads to LBM preservation and fat loss, while normal diet + resistance training leads to LBM gains and fat preservation.
I can't find the chart that shows all the combinations of BF% loss and LBM with resistance training and different diets but here's a published, peer reviewed paper that concludes:
"Resistance exercise in combination with a ketogenic diet may reduce body fat without significantly changing LBM, while resistance exercise on a regular diet may increase LBM in without significantly affecting fat mass. Fasting blood lipids do not seem to be negatively influenced by the combination of resistance exercise and a low carbohydrate diet."
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-17
Albeit this study was done with overweight women but it was the first one that shows up in google.
Am I misunderstanding what you are saying?
EDIT: Note I'm not saying that a keto-diet will help you lose weight unless you also eat deficit (just like regular diet.) The chart I'm looking for is from this book: https://www.amazon.com/gp/product/0983490716/ which basically shows BF% loss from eating deficit while doing resistance training on keto and regular diet. The keto diet leads to greater BF% loss (though overall weight lost is approximately the same.)
So, specifically for losing BF% it seems like the best strategy is resistance training + keto diet. This is not to say keto diet will get you the most strength gains or even help you lose the most weight. But the OP specifically asked about lowering body fat % and that's what I was addressing.
Someone else mentioned this book in another thread and I ordered it off of amazon and I'm working my way through it. The Art and Science of Low Carbohydrate Performance One thing that I've found is that it reinforces my decision to keto on through exercise even though nearly everything reinforces carb loading (whether cyclical or targeted). I'm only running as my main exercise though, and I'm hoping to eventually work up to distance running, so can't comment about weights.
Something else... you will probably be sweating out more salt than you used to, be sure that when you rehydrate, you get electrolytes back too.
It is possible to stay low carb and still be able to perform intense exercise, but it takes time to adapt to fat as your primary fuel and a deliberate strategy of light carb feeding (usually dextrose) just before a workout.
Check out the FAQ at /r/ketogains. Those folks are staying on super low carb diets all the time, performing intense workouts and having great results.
There are also a number of elite ultra-endurance athletes that are strictly low-carb all the time. Another great resource is The Art and Science of Low Carbohydrate Performance .
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
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
> The studies show that Keto may be helpful for people who have type 2 diabetes. But that doesnt mean that there wont be negative effects one someone who is healthy and is eating a healthy diet with carbohydrate
This isn't the only set of studies by these researchers, just their current project related to T2D. They have done ketogenic studies on athletes:
https://www.ncbi.nlm.nih.gov/pubmed/6865776
https://www.sciencedaily.com/releases/2015/11/151117091234.htm
https://www.metabolismjournal.com/article/S0026-0495(15)00334-0/abstract
They also have books on ketogenic science, performance, and weight loss:
https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/ref=sr_1_2?keywords=volek&amp;qid=1562080473&amp;s=gateway&amp;sr=8-2
https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_3?keywords=volek&amp;qid=1562080500&amp;s=gateway&amp;sr=8-3
https://www.amazon.com/New-Atkins-You-Ultimate-Shedding-ebook/dp/B0038NN3B4/ref=sr_1_5?keywords=volek&amp;qid=1562080391&amp;s=gateway&amp;sr=8-5
If you're cramping it might be an electrolyte issue. Try magnesium citrate and try to use lo-salt instead of the regular salt (contains potassium). You might also want to check one of the famous books on the topic https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
Hey dude check out this book. I think it will have the answers you want.
The Art and Science of Low Carbohydrate Performance https://www.amazon.com/dp/0983490716/ref=cm_sw_r_cp_api_fJiKBb0C8H7Q7
The authors have done a lot of Keto research.
Would solid literature be this? The Art and Science of Low Carbohydrate Performance
Check out "The Art and Science of Low Carbohydrate Performance" by Phinney and Volek.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
Bom, nas teorias que escutei eles falam que não era pra atrapalhar o e desempenho nos exercícios. Não li esse livro que vou recomendar, mas ele é bastante aclamado pela comunidade low carb: https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716
Mas lógico, se você tentou e não se sentiu confortável faça o que é melhor pra você. E no mais, obrigado pelas dicas e recomendações.
E uma dúvida, como fica seu cardápio ao longo do dia?
I don't have the answer, but I'd look to this for answers:
https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_2?keywords=Volek&qid=1559054382&s=gateway&sr=8-2
in case the link is not visible, its Dr Jeff Volek's book "The Art and Science of Low Carbohydrate Performance"
> Probabilmente ti farà paura, ma io cerco di mangiare 1g di proteine per kg di peso corporeo
Anche io mangio circa quello però sto cercando di mettere qualche muscolo extra. In futuro ho intenzione di mangiare leggermente meno proteine. Poi in vecchiaia ho letto che ci vuole qualche proteina extra.
> e il resto delle calorie in grassi sani (olio di oliva, di cocco, noci, avocado, etc), limitando i carboidrati al massimo
Io mangio esattamente il contrario, carboidrati sani (cereali e legumi interi), limitando i grassi a quelli che ci sono nei semini. Ho anche comprato i flax seed (che ritengo dovrei mangiare tutti i giorni) ma non ho mai tempo di macinarli e sono in attesa di un frullatore nuovo per risolvere questo problema. Ogni tanto mi sono comprato le olive e me le sono mangiate con gusto anche se ho il sospetto che forse abbiano troppi grassi saturi. Ogni tanto mi mangio anche le noci che ho letto da qualche parte fanno bene. Devo comprare spaccanoci nuovo.
Ho indagato un pò su questo topic dei grassi vs carb e ti passo due link che ho trovato interessanti:
https://nutritionfacts.org/video/does-coconut-oil-clog-arteries/
https://nutritionfacts.org/video/plant-based-atkins-diet/
L'autore è un vegano però come vedi è abbastanza onesto da riportare anche quei (pochi) studi che riportano risultati positivi sulle diete low carb. Sono andato anche a vedermi "fatty acid metabolism" su wikipedia però è tutto men che semplici specialmente se non sei un chimico!
Un altro interessante è questo che spiega come mai le piante non hanno molti grassi:
https://biology.stackexchange.com/questions/55632/why-do-plants-store-energy-as-carbohydrates-and-not-as-fats
Quindi, ad oggi, la mia opinione è questa:
Le diete low carb high protein non funzionano, non c'è niente da fare. Il motivo per cui non funzionano è ovvio. Il corpo deve eliminare prodotti di scarto. Però comunque le proteine vegetali sembrano meglio di quelle animali.
Le diete high fat (più di 30% di fat), low carb (meno di 40% di carb) e con una dose non eccessiva di proteine (diciamo 1 grammo per kilo di peso) possono anche funzionare, pur non essendo affatto naturali, a patto che le sorgenti di grassi e di proteine siano vegetali. Probabilmente è nettamente meglio un frutto intero come l'avocado oppure l'oliva invece che olio di un tipo o di un altro. L'oliva secondo me è salutare. Anche le noci andrebbero mangiate, concordo su questo.
Quindi, l'immagine di insieme è questa, che l'uomo è effettivamente un animale al 90+% erbivoro, come dicono i vegano moderati (tipo Greger), e inoltre non ha bisogno di molte proteine (come dicono tutti i nutrizionisti competenti), però il suo meccanismo per utilizzare i "fatty acids" come fonte di energia non è affatto difettoso come si riteneva in passato. In passato si riteneva che i saturated fat fossero maligni semplicemente perché i saturated fat sono associati ai prodotti animali. In effetti ho letto da qualche parte che l'uomo è uno dei pochi animali che può far andare il cervello quasi interamente con i fatty acids. Quindi, riassumendo, probabilmente l'uomo è ragionevolmente efficiente nel bruciare i grassi perchè questo meccanismo comunque era troppo importante e necessario per fare migrazioni oppure per sopravviere alle carestie.
La dieta che stai facendo tu secondo me si può definire una carestia/migrazione simulata. E' solo simulata perché ovviamente aggiungi per via orale sempre nuovi grassi e nuove proteine ogni giorno!
Ritengo anche che forse una dieta come la tua può avere un utilizzo per prepararsi ad un qualche tipo di maratona dove non è consentito assumere cibo (carb) durante il tragitto. Un altro possibile utilizzo sensato potrebbe essere quello di gestire alcune malattie (alcuni cancri, alcuni tipi di diabete, epilessia).
Di certo non è una dieta che consiglierei ad una persona sana. Come mai una persona sana dovrebbe fare una dieta cosi estrema e restrittiva? Solo perchè va di moda, come fosse un taglio di capelli oppure un vestito?!
> Non sono sicuro di capire cosa intendi. Una volta che la "polvere" è miscelata con acqua e olii diventa altro, una matrice complessa, con alcuni componenti in soluzione altri in sospensione, le fibre solubili formano gel etc... Non molto diverso dal cibo normale dopo che è stato masticato e ingoiato.
Credo che nello stomaco arrivino comunque pezzettini di roba, non liquidi. Però non sono esperto. Intuitivamente non mi fido dei liquidi. Ho letto da qualche parte che gli oli liquidi vanno abbastanza direttamente nel sangue.
Hai provato a farti le analisi del sangue e osservare il colesterolo e tutto il resto? Come spiega il primo link, c'è molta variabilità tra gli individui. Dovresti verificare se sei una persona adatta alle diete high fat, oppure no.
----------------------------------------------------
Primo P.S:
> Per questo motivo non sono contento della maggioranza di soylent in commercio: troppi carboidrati, poche proteine, troppi compromessi per accontentare tutti, come accenni anche tu.
Su questo siamo daccordo. Hanno scelto una via di compromesso. Tra i big, Huel sembra quello più vicino ai low carb, però è "Paleo"/"Zone" (high protein) invece che nettamente "High fat". Comunque come spiegano anche sul loro sito puoi aggiustarlo verso quello che vuoi abbastanza facilmente:
https://huel.com/blogs/news/low-carb-huel-two-hacks
Loro usano coconut oil, io ti consiglierei olio di oliva oppure anche olive intere.
----------------------------------------------------
Secondo P.S:
Se mi consenti, ti do due consigli:
Tieni anche presente che alcune cellule (cervello, globuli rossi) hanno bisogno del glucosio per campare. In ogni caso, per tua fortuna, non c'è rischio di morire immediatamente a causa della mancanza di carb perché le proteine possono essere convertite in glucosio se c'è bisogno, e gli animali carnivori principalmente funzionano attraverso questo meccanismo. Se trovi un animale che utilizza principalmente i grassi, fammelo sapere.
La conversione da proteine a glucosio crea un sacco di prodotti di scarto e quindi è sconsigliabilissima. Per questo ti dico le diete high protein sono del tutto insensate. La produzioni di grassi dai carb pure crea dei prodotti di scarto e quindi è sconsigliata pure questa. Quindi anche i vegani che non sono a dieta dovrebbero mangiare abbastanza grassi. Quelli che sono a dieta possono provare a compare con i grassi che hanno in corpo.
La ketosis pure è sconsigliatissima. Ti consiglio davvero di mangiare qualche carb per essere sicuro di non andare in ketosis e per essere sicuro che il tuo corpo non bruci proteine per ottenere carb. E comunque, la frutta e verdura la devi mangiare comunque per i micronutrienti e pitochemicals, quindi rassegnati! ;)
----------------------------------------------------
Terzo P.S:
Ti consiglio anche di verificare se sei "insulin resistant" oppure no. Credo sia sufficiente fare un pasto con abbastanza carb (che so, 40% carb, 40% fat e 20% proteine) e poi misurarti il glucosio nel sangue. Da quello che ho capito, già hai tutti gli strumenti necessari per fare questo? Sei diabetico?
----------------------------------------------------
Quarto P.S:
Conosci qualche autore low-carb che mi puoi consigliare? Per adesso tutti i libri che trovo su amazon.com sembrano scritti da dei crank. Non voglio offendere nessuno però oggettivamente è cosi. Tutti consigliano high protein, prodotti animali e ketosis. Ti faccio alcuni esempi di libri che sembrano seri ma secondo me non lo sono affatto. Basta vedere con Amazon qualche pagina a caso per rendersi conto. Nella sostanza tutti sostengono che l'uomo è un animale carnivoro ma tutta la scienza nutrizionale dice esattamente il contrario.
Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat Hardcover – December 11, 2012
by Paul Jaminet Ph.D. (Author), Shou-Ching Jaminet Ph.D. (Author), Mark Sisson (Introduction)
https://www.amazon.com/Perfect-Health-Diet/dp/B007USA6MM/
Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy Hardcover – May 16, 2017
by Dr. Joseph Mercola (Author)
https://www.amazon.com/Fat-Fuel-Revolutionary-Combat-Increase/dp/1401953778/
The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable Paperback – May 19, 2011
by Stephen D. Phinney (Author), Jeff S. Volek (Author)
https://www.amazon.com/dp/0983490708/_encoding=UTF8?coliid=I1CH3F17VHBPNZ
The Art and Science of Low Carbohydrate Performance Paperback – April 1, 2012
by Jeff S. Volek (Author), Stephen D. Phinney (Author)
https://www.amazon.com/dp/0983490716/_encoding=UTF8?coliid=I3B55O32RBIIDW
The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat Paperback – December 7, 2010
by Loren Cordain (Author)
https://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0470913029/
If you go to /r/ketoscience, or ketogains, they have a lot of helpful stuff about exercise and keto :)
Basically, it takes a month to six weeks to become fully keto-adapted. During that time, any exercise you do will take a hit. After that time, your stamina and intensity will go right back up again.
There's also a really good book - I think its The Art and Science of Low Carbohydrate Exercise, which you may find useful....
Got it - The Art and Science of Low Carbohydrate Performance
I just think its really funny hearing keto athletes fuelling for triathalons with smoothies made of coconut cream and avocados :) :)
Another reason why I find it hard to understand why runners are so reluctant to go low carb. Being fat adapted is such an advantage. Having access to the fat on your body instead of just the glycogen just seems like a no brainer.
No more wall and a reduced respiratory quotient. It's like a tanker truck running out of gas when there's a tank of tens of thousands of gallons that's not connected to the fuel system.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
I recommend The Art & Science of Low Carbohydrate Living and The Art & Science of Low Carbohydrate Performance, if you're interested in the sciency and technical side of things. Both are written by Drs. Jeff Volek and Stephen Phinney.
Well, until you become keto adapted your exercise ability will be somewhat hindered as your body adjusts from burning sugars to burning fat. It takes anywhere from 6 to 12 weeks to become fully keto adapted. If you cheat it just hinders that time. :( Are you following your macros and drinking enough water? Also, have you tried cutting out dairy for a few weeks to see if that helps? For some people dairy results in slower weight loss.
It seems from what people post on /r/xxketo the scale may not move for you but your body composition changes. There have been many people who posted what visually looks like a lot of weight loss, but it has only been 5 lbs on the scale (they have the body type that carries weight in the belly).
High protein becomes sugar because unless you use it, your body can't store it as anything but fat which sounds like it is the opposite of what you want. High good fats trigger your body to switch over to burning fat.
I think you might want to read the book "The Art and Science of Low Carbohydrate Performance". I'd love to tell you about it but I haven't begun to read it yet!
The best book on Low Carb performance is "The Art and Science of Low Carbohydrate Performance" by Jeff Volek, Stephen Phinney. They did lots of research in the area. The kindle book is $6.
http://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/
My expertise is that it took some time for my body to adapt, but once it did I am able to run 15 miles with just a water bottle...no gels or gatorade. It is a cool feeling to have tons of energy.
I'm testing blood ketones with a meter, so the levels are more precise than the ketostix. I'm trying to stay in nutritional ketosis as defined by the chart in this book.
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?ie=UTF8&amp;qid=1344184106&amp;sr=8-1&amp;keywords=the+art+%26+science+of+low+carbohydrate+performance
Buy this:
http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
Summary: keto is great for distance running, once keto-adapted (after a month or so) you don't need the gels at all since you have a large reservoir of body fat to burn for energy.
muscle cramping when adequately hydrated does sound like more of an electrolyte (sodium/potassium) issue rather than a lack of carbs, I've seen exausting your glucose described more like hitting a wall or feeling drained.
FYI, you can make your own carb-free sports drink by dissolving "lite salt", it's a 50/50 blend of sodium & potassium chloride (often with a bit of calcium/magnesium as well) that you can also use in place of regular table salt, and is much cheaper than potassium supplements.
>Yet I've heard and read here that once someone is "carb adapted" they don't need to carb up...
I'm a bit out of my depth when it comes to extreme athletics, but from my understanding this does depend on intensity and there is a point when pushing close to your VO2 max where fat/ketones are no longer entirely adequate. IMO If you truly are pushing yourself hard enough to need a carb-up, it's not something to fret about as you'll be burning through those carbs pretty damned fast anyways, and fit individuals also tend to have better metabolic flexibility. I haven't read myself, but I've seen 'The Art & Science of Low Carb Performance' recommended for athletic ppl doing keto.
I'm reading Dr Phinney's book now. He makes some very good arguments and the science is great, but people who haven't studied any biochemistry will have a tough time understanding it.
Berries are sour yeah. But the reason people are being so aggressive/argumentative with you is because of your initial reaction. The whole point of keto is that you limit your carb intake. Why? Because they are one part of being overweight/affecting your body in negative ways. Hence, refined carbs are usually bad for most people. If you can stay healthy while eating bread and rice, GOOD FOR YOU! But many people on this sub cannot.
People say that you need to carb load for exercise. This is true. But when your body is adapted to run on ketones that is no longer necessary and your body does NOT need to carb load. Want to know why? There's lots of books on the subject: http://www.amazon.com/The-Art-Science-Carbohydrate-Performance/dp/0983490716
You can still do high intensity workouts on keto without carbs. I recommend reading through Peter Attia's blog and The Art & Science of Low Carbohydrate Performance.
Edit: Oops didn't notice Attia's blog is already linked in the sidebar. Carry on.
There are apparently some endurance athletes that do keto but they are quite clearly in the minority. I do keto and often go for 3-5 hour bike rides but far from a competitive level.
I'll see if I can dig up some links.
EDIT:
This guy is a big proponent of low-carb dieting so take it with whatever grain of salt you wish:
http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance
Some guy on a forum:
http://www.marksdailyapple.com/forum/thread64390.html
Some people swear by this book but I can't personally vouch for it.
The Art and Science of Low Carbohydrate Performance
The authors are RDs/MDs and hold PhDs in kinesiology and specialize in exercise nutrition. They’ve dedicated their careers to studying the impacts of low carb diets on fitness and overall health. They conduct their own studies with athletes fat adapted vs not fat adapted and impacts on performance and cite several other studies in this short book. Highly recommend.
Here is their bio page:
Stephen Phinney and Jeff Volek Bio
As a scientist myself, I tend not to “hand wave”
Would she be willing to read a book, or at least look through it? Phinney and Volek. This book, not the Living one.
Hal Higdon Novice 1 is a great place to start. It sounds like you have a decent base mileage to support it.
You should be able to complete a marathon on the ketogenic diet. You may also check out The Art and Science of Low Carbohydrate performance. I'm an avid runner, and keep a high carb diet, but have several marathoning friends who live by Paloe/Whole 30.
The whole carbs+fat=bad is a little too general. Many carbs get a drop in there effect on blood sugar when eaten with fat. For example a baked potato has a much smaller hit in your blood sugar when it has butter on it.
As for fueling,
There is some very appealing evidence of endurance athletes relying on ketones and doing great, with new personal records.
You can check out The Art and Science of Low Carb Performance for more info:
http://www.amazon.com/gp/product/0983490716/ref=oh_aui_detailpage_o09_s00?ie=UTF8&amp;psc=1
If you're running on carbs you have a much smaller store of energy to draw from before you hit the wall. Fat-adapted athletes have like ten times more. The Art and Science of Low Carbohydrate Performance.
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
I read "Why we get fat: And what to do about it" by Gary Taubes ( https://www.amazon.com/dp/B003WUYOQ6/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 ). Just understanding what was going on in my body and how certain foods affected me made me change my eating habits. Something he wrote really stuck with me: "You don't get fat because you overeat and/or have a sedentary lifestyle, you overeat and don't exercise because you're getting fatter." Basically once you start getting bigger due to fattening carbs (sugar, flour) you are no longer using energy efficiently and your body will want/need more, if you don't give it to your body it triggers a response to save energy (hence the common sedentary lifestyle associated with overweight), the vicious cycle. It's a bit technical but I really enjoyed reading it. I really recommend it, it might make you more aware of what you're eating and what it will do to you once you ingest it.
Not exactly what you are looking for, but here is a book
Thug Kitchen: The Official Cookbook: Eat Like You Give a Fuck
The hot is probably an odd option but there are very safe drinks for diabetics. I'm a believer in Dr Bernstein's recommendation of saccharin as safe and effective.
So I don't actually own these two but I was clicking through the Amazon Gift Guide and they both sparked my interest enough to check them out. They're on my Christmas list for sure haha. :)
This book is awesome. Seriously awesome. It's wonderfully irreverent, well-illustrated, well-organized, it has plenty of really pitch perfect recipes that are simple and inspiring. Probably my favorite thing about it though is the intro since it has a really great holistic approach to just being in a kitchen and choosing food mindfully which is something I appreciate SO much over just a cookbook that is a list of recipes. All the recipes are vegetarian so just keep that in mind. It's kind of the schtick of the book "hey dumbass, eat more vegetables"
For similar reasons as above, I liked this because it EXPLAINS the process of cooking and not just telling you what to do. This is really helpful for me in understanding what I'm doing and creating a strong mental connection to actually learning it. The intro is once again filled with lots of great insight explaining why you might make the choices you make in a kitchen. It can feel a little bit like a textbook at times, but honestly I kind of like that, especially because it's something I'm highly interested in and motivated to learn. Being both studious and epicurious, I was really drawn to this book as I was learning more about it. I will probably buy this book. The recipes, as I can tell from what I saw, aren't really "health-conscious" per se. I think the bigger downside is the potential to turn into a really really obnoxious food snob. But hey, maybe that's a good thing, too. Lol
A great example.
Related
This is an extremely well rated vegan cookbook that I came across while browsing cookbooks for my SIL. It was so highly rated I considered picking it up, even though absolutely none of us are vegan. NSFW language within the book.
Maybe a copy Thug Kitchen?
Why We Get Fat: And What to Do About It by Gary Taubes
My co worker told me about i book. She read it and got a lot from it. http://www.amazon.com/Why-We-Get-Fat-ebook/dp/B003WUYOQ6/ref=wl_it_dp_o?ie=UTF8&coliid=II4EP7G3M42IP&colid=28IGP0KDFCWHU
The book said that as soon as we think about eating something are bodies start making stuff to break it down. Are brains are sooo powerful.
http://www.amazon.com/Thug-Kitchen-Official-Cookbook-Like/dp/1623363586
I love this cookbook
Thug Kitchen has some amazing (Vegetarian) dishes. One of my favorite dishes is the Roasted Siracha Cauliflower and Peanut Sauce.
So good.
You might want to take a look at Dr. Bernstein's Diabetes Solution[https://smile.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving-ebook/dp/B004QZ9PC4/ref=sr_1_17?s=books&amp;ie=UTF8&amp;qid=1525570151&amp;sr=1-17&amp;keywords=diabetes]. He's a T1 and has applied strict carb restriction with great success in the management of his diabetes. Originally educated in engineering, Bernstein re-trained as an MD to try and get medical professionals to take him seriously with respect to his approach to tackling diabetes. No small feat as he wasn't a young guy when he entered med school.
Good job on practicing HAES!
See your doctor and explain your issue, first to make sure your meds aren't messing you up too much, and to see if you can afford or if your doctor can prescribe (so insurance covers) a visit to a registered nutritionist or dietitian. They can probably offer some very specific ideas to you that meet your vegan and gluten-free requirements but still will cover basic nutrients.
If you can't see a dietitian or nutritionist, or continue to struggle to eat, ask your doctor if they recommend a vitamin for you. (Some doctors don't or they might interfere with your medication for your bipolar or thyroid stuff.)
I agree with other commenters who say to give yourself permission to enjoy the few foods you do enjoy. If you like simple things like mac and cheese, try doing things like adding stuff into it even if you start with a frozen or from-box dish. Add a can of diced tomatoes, chickpeas, and corn. Voila! A new dish with some extra calories and nutrients.
If you want to check out a fun cooking resource (in case it will jump start feeling more motivated about cooking), try ThugKitchen.com. They're not all gluten-free recipes, but they're vegan and probably can be modified relatively easily to be gluten-free. Cookbook here:
http://www.amazon.com/Thug-Kitchen-Official-Cookbook-Like/dp/1623363586/ref=sr_1_1?ie=UTF8&amp;qid=1417689868&amp;sr=8-1&amp;keywords=thug+kitchen
http://www.amazon.com/gp/aw/d/1623363586/ref=redir_mdp_mobile?pc_redir=T1
I was very surprised at finding this at my mom's place over thanksgiving. She loves it. I love it and need to get my own copy!
Hey girl, so there is a loooooooot of explanation for why this all is, but in a nutshell:
Our bodies need cholesterol to do a ton of shit in our bodies. It's a vital part of cellular membranes, helps with tissue healing, helps insulate neurons and shit, and also is the starting component of most sex hormones. We need so much, in fact, that our bodies MAKE cholesterol on our own. Over 70% of the cholesterol in our bodies is made by our bodies, with only 30% or less being absorbed by the food we eat. In fact, some studies have indicated that when we eat foods lower in cholesterol, our bodies start making more to make up for it.
So why do we think that cholesterol is bad for us? In essence, people started noticing that in heart disease and other issues of the circulatory system, these weird pussy plaques of cholesterol were building up in veins and arteries, leading to blockages. People thus assumed that this was the result of cholesterol depositing itself on the blood vessel walls, like fat down a drain.
This has been comprehensively proven to NOT be the case. What actually happens is that high blood pressure or other issues sometimes leads to small tears or damage in the blood vessel wall. Well, remember I said cholesterol is part of the tissue healing process? Thus, when blood vessels are damaged, cholesterol molecules are brought in to help heal the tear, like a bandaid. But if people are dealing with a lot of problems with inflammation in their body, the inflammation cycle starts running amok, preventing the tear from healing properly, which triggers more cholesterol to be brought in, which makes the inflammation worse, etc etc etc. The metaphor that is often used to describe this is that blaming cholesterol for heart disease is like blaming firemen for a building fire. Just because they are at the site of the disaster doesnt mean they are causing the disaster, and more and more research points to inflammation being the root cause of heart disease.
And what makes inflammation worse? High blood sugar, cause by too many easily-absorbed refined carbohydrates, which keto and paleo both strive to avoid.
A great book that summarizes all this research and how we came to have these incorrect health paradigms is Why We Get Fat, by Gary Taubes. It's an accessible read (basically a shorter version of the EXHAUSTIVELY researched Good Calories, Bad Calories) and I cannot recommend it enough to anyone interested in learning more about nutrition to improve their diet and health.
My credentials: I am a biology teacher, also with years of experience as a science writer for health/anatomy/physiology educational material, also I went paleo almost five years ago and lost 40 pounds and cured my depression.
Good for you, seriously. But they're triggers for the entire human race as they were designed to be so don't be too hard on yourself. We just have far too much of it because it's cheap and makes us hungrier customers. Furthermore the fact that it's addictive, fattening, and possibly lethal has been largely suppressed or overlooked until very recently.
http://www.forbes.com/sites/jacobsullum/2013/10/16/research-shows-cocaine-and-heroin-are-less-addictive-than-oreos/
http://www.motherjones.com/environment/2012/10/sugar-industry-lies-campaign
My friend's a surgeon who's speciality is obesity. So for what it's worth he say's the first 8 months of maintaing weight loss are crucial. After that your hormones have stabilized. So you can have a cheat meal or two per week and still maintain. And should sugar trigger your hunger as it's wont to do. Finding some fat (instead of more sugar) to calm your system down does the trick. And it's more easily stored for energy, not in fat cells. I reckon your probably a little fearful of food right now as are most after such a success - but I can't urge you enough that the surest solution to that anxiety is to educate yourself. I was anxious around food until I finally found some hard won clarity about nutrition. Gary Taubes "Why We Get Fat" is phenomenal, and just in general "Mastering Macros" Ie; They're are only three Fat/Protein/Carbs. Eat them in that order and you'll always be satisfied and nourished, and never have to worry about weight loss again. Eat in the opposite order and you will. You can certainly employ IIFYM but that can be tedious. A general avoidance of sugar, and embrace of fat, and adequate protein was the difference for me after many years of loss and gain, but utter ignorance about nutrition.
I just wish I'd know that before when I'd lost weight as a younger lad. It was easy but I had no idea why my efforts worked and I'd gain it all back. Now that I'm older I've worn out my welcome with metabolic damage.
So again, your progress is some 1% shit if I must say so myself. You should be very proud of your efforts. I'm guessing you weren't always heavier or never lost weight in this amount before? Because the rate at which you snapped back suggest you still have pretty healthy hormone levels and no long term metabolic damage. Just curious.
Also what are the rules you went by?
"It says... 'thug kitchen??"
Check out this cookbook. It's got so many amazing recipes that taste great and pack in nutrients.
I eat a combo of vegan/paleo. Why?
Paleo ppl know how to cook their meat in decently low calorie dishes
Vegan - man do they know how to make veggies! You don't really know how to cook veggies until you dig into these recipes.
1 Oh She Glows - Food genius! Best I've ever owned!
2 Against All Grain - Very solid, I love everything including the desserts
3 Thug Kitchen - Amazing flavor combinations and loved most everything I made, some things were more effort than they were worth. I found myself going to the grocery store a lot when I was cooking through this book. Avoided the desserts because of the use of all purpose flour, sugar etc. The baking seems more traditional.
4 Everyday Detox - Love the shakes and desserts, the cookie recipes are the best I've made, but the food falls flat. The combos don't knock my socks off.
5 Paleo Comfort Food - Found a few good things in here but lots of misses. Resorted to writing X's and check marks on the pages of things that were successful and not so successful.
As I said below, I suggest you keep your head down. However, another great resource for the keto diet is Dr. Bernstein's Diabetes Solution. Dr. Bernstein is a Type 1 diabetic himself, and was diagnosed in the 40's when diabetes treatment was not very good. He practically developed the use of personal glucometers, then went to medical school. He advocates a diet very low in carbohydrate intake, which is what we would call keto or adkins. Here's a link to the book. They have it in Kindle format, too. Good stuff. http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving-ebook/dp/B004QZ9PC4/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1398747361&amp;sr=1-1&amp;keywords=dr.+bernstein%27s+diabetes+solution
P.S. The reason I found it is because my daughter is a Type 1, and I plan to implement Dr. Bernstein's program with her this summer.
You would be better off reading Gary Taube's book. It's short and explains the basis of losing weight by avoiding carbohydrates better than your ever likely to find even in a subreddit focused on it.
The simple fact is that, as uncomfortable as you may feel with this, calories are not important and they are not what drive weight gain/loss. Energy balance is not what causes people to gain weight and it is very unfortunate to see people in this subreddit of all places still fervently advocating a failed belief.
For whatever reason people are willing to accept that carbs raise insulin and insulin leads to fat accumulation but they won't accept the reverse. If you don't eat many carbs and don't raise your insulin levels you won't accumulate fat and will instead lose it. The energy balance paradigm is so deeply ingrained in peoples' minds I guess it just isn't going away. I'm not interested in getting into an argument here. I'll just shake my head and continue on my way of losing weight without ever having concerned myself with calories. Ever.
yduimr, here is the best advice that I can give.
"...they even helped me get onto Zoloft..."
In all seriousness 99% of the times people are prescribed happy pills not for the sake of the person feeling better, but so the doctor can sell you a drug. If you have no condition, the doc has no money. Remember that. On top of that remember that any antidepressant doesn't fix the problem of you being depressed, it at best covers up the symptoms. But that's like having a gas leak in your house - you can buy all the air freshers you want and it may cover up the smell for a while, but sooner or later it will still explode. Don't put yourself in a position where you're relying on shit that will only make you worse off in a a year.
To add to that, read this; http://www.huffingtonpost.com/dr-tian-dayton/exercise-the-best-antidep_b_106683.html TL,DR; a basic walk with some light exercise is more effective than the "best" of antidepressants - and it actually helps fix the problem instead of just covering it up.
"...but that doesn't stop my mother from screaming at me..."
Maybe it is your fault, but maybe it's not. Understand that some people bitch at others only to make themselves feel better by making themselves feel like they're in a position of power over you.
"...I get it. I understand. I see the same ugly loser in the mirror that they do..."
Then be better, improve. You're the only one who can fix your life, no-one else can. Start every morning and repeat to yourself 10x a day the kind of person you want to be but as if you already are it. i.e. I'm strong and I don't let others tell me that I'm something I'm not, I don't let the complaining of others control my emotions etc... Repeat it until you believe it. If repeating to yourself that you're a loser is enough to make you feel like a loser, the opposite is just as true. Seriously.
"The one who's too weak to diet and lose that extra 20 pounds"
Did you know that sugar is just as addictive as cocaine? But if a cocaine addict was to say "I'm too weak to not use cocaine", well technically maybe true, the problem with it far beyond someone's personal weakness.
Don't diet, diets don't work and aren't sustainable. Instead eat real food. You really can not even begin to imagine how easy it is to loose weight without even trying when you just stop eating junk (bread, chips, misc crap). Watch this movie when you have a chance - http://www.youtube.com/watch?v=evcNPfZlrZs - and if you have a bit of time read this book; http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ - will open your eyes quite a bit. I'm 24, male, In the last year I dropped over 50 pounds (while spending 80% of the day in front of the computer mind you). Feel free to PM me if you have any questions regarding all this.
"...let alone maintain her room and keep things neat around the house..."
Make a checklist of everything you need to clean up every day, make it as specific as possible - i.e. instead of "clean room" break it up into specific little things which would take no longer than 5 minutes each - i.e. clean things off the floor, vacuum, dust x, dust y, put dishes in the dishwasher, take things out of dishwasher, clean sink etc. When I started doing that it became that every single morning I would wake up and in about half an hour run though 100% of the cleaning. Also apply the 80/20 rule to all the cleaning - i.e. don't waste 2 hours scrubbing some little thing when in the same time you can do a hundred things which are a lot more obvious.
"...The one who smokes pot copiously and drinks out of her secret vodka stash every night to help her forget about the little voice that tells her how worthless and ugly and unlovable she is."
Then tell that voice to shut the hell up because you're better than that, go exercise until you're falling over from exhaustion and go to sleep. You'll fall asleep in 2 minutes and won't even have time for that voice to start talking.
"...The one who lost all her close friends when they thought that she stopped caring; when, in fact, she still loved them and needed their help more than anything but was too weak to ask for help, and then fruitlessly begged for them to come back like some sort of sad socially awkward freak..."
Ask yourself the question, why did you loose them? Were you being the kind of person that you yourself would want to spend time with? And if not, why would they want to be around you? Become the person you yourself want to spend time with and you'll be shocked by how quickly you'll be surrounded by other happy people which in turn will make you feel amazing.
"The one who's supposed to finish a full IB diploma this year and get into a top college and be successful, when in reality she can't even fucking manage to kill herself properly. All I do every day is dream about how to get out. Running away, changing my name, disappearing. I tried to commit suicide two days ago by swallowing a bottle of painkillers, but I involuntarily vomited them back up. Nobody knows, and I don't think any of my remaining friends would even give a shit if I said anything."
Can I please be blunt here for a minute? And please don't take this the wrong way. But just like with the smoking and drinking, all you're doing is trying to hide/run away from problems and to cover them up and when you sober up all the only thing that you will remember is that a) the problems are still there, b) you let them win over you.
The moment you stop giving into the problems and letting them control you, is the moment you'll feel 1000x better.
There are plenty of sources. "Wheat Belly", "Why We Get Fat: And What to Do About It", simple carbs can increase bad cholesterol, "Cut down on carbs to reduce body fat"and literally thousands of other articles and books. Wheat is the worst simple carb for your health, so I eliminated wheat from my diet. But OP was asking for a diet that helped me lose weight, and I don't care if there weren't any science at all to back it up - through a whole month of me not eating wheat, I lost 15 pounds effortlessly.
There are disputes in the low-carb community about the calories-in calories-out theory. I recommend checking out ["Why We Get Fat: And what do to about it " by Gary Taubes] (http://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259) to get a peek at one side of the dispute.
Before Keto I did Weight Watchers, and Jenny Craig - I ate no more that 1500 calories a day with an average of walking 3 miles a day when I was 5'4" and 220lbs. I lost weight, but not very quickly (1 lb a week if not in a plateau). Keto has made things much easier for me to manage as I don't track calories in at all, but I am super strict on carbs, atleast for this first 30 days that I am "back on the wagon" I won't go over the 20. I have lost 30lbs total on Keto (3 months)
-Edited for double negative :(
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.
We are all here to help. We see the words, and we take it as you mean it. The walking is great. The food should be the next immediate change. For me, I got rid of the bad food and went to r/Keto. Then I got into r/Paleo. I listened to the audiobook of Why We Get Fat and What to Do About It by Gary Taubes. Changed my life.....
>Cookies are nutritious. Period. I don't need to cite a degree in nutrition studies to state an obvious fact.
It's clear that you don't understand what I'm talking about.
You didn't cite any resource. You are not a nutritionist. You couldn't even speak on conjecture or personal experience. I'm sorry but this is no longer an argument. You provide no grounds to argue against except faith. "It is nutritious because it's obvious."
NO. An Oreo cookie is NOT nutritious... not in the sense that it is even remotely healthy or good for you. I can't even believe you are arguing this. I'm beginning to think this is some true internet trolling.
Yes it contains calories which is ENERGY, but those calories come from sources that are bad for your health. Saturated fat is LDL Cholesterol which is the fluffy low density stuff that gets stuck in your arteries. Flour based carbohydrates immediately metabolise into glucose in your blood and cause a massive insulin spike resulting in storing all the calories you just ate and you subsequently getting hungry again in 2 or 3 more hours. The glycemic index of some of these ingredients are higher than if you were to eat raw table sugar.
nu·tri·ent
/ˈn(y)o͞otrēənt/
Noun
A substance that provides nourishment essential for growth and the maintenance of life.
cal·o·rie
/ˈkal(ə)rē/
Noun
Either of two units of heat energy.
The energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules).
This is called citing your sources. I didn't just SAY "Oreos are bad for you" and told you to believe it based on my word and faith. You have to prove what you say.
There is virtually nothing healthy in an oreo cookie. I suggest reading Why We Get Fat by Gary Taubes.
For all intents and purposes it serves no other role than to spike insulin and give an unnatural amount of glucose in the blood. I'm not exaggerating in that previous sentence. The human body literally is not designed to handle the spike in sugar that a single serving of Oreos provides. This is why Diabetes exists.
We had a nice discussion about the EBT system but you need some practice at formal discussion and argumental strategies.
I'll state my original point once more, and when you can identify the differences in healthy diet choices maybe we can have a discussion again.
When a person relies on the government to feed them, it is my opinion that the government should have a vested interest in where they are spending tax payer dollars. That interest should be the health of it's citizens. When someone can earn their own money they earn the right to eat whatever the hell the want.
Diabetes, cancer, and heart disease are all diseases of civilization caused by the diet consisting of various forms of sugar, dwarf wheat and corn. Here is some suggested reading material as random person off reddit doesn't exactly have much authority:
http://www.amazon.ca/Big-Fat-Surprise-Butter-Healthy-ebook/dp/B00A25FDUA/ref=sr_1_1?ie=UTF8&amp;qid=1426938460&amp;sr=8-1&amp;keywords=big+fat+surprise
http://www.amazon.ca/Why-We-Get-Fat-About/dp/0307474259/ref=sr_1_1?ie=UTF8&amp;qid=1426938482&amp;sr=8-1&amp;keywords=why+we+get+fat
http://www.amazon.ca/Nutrition-Physical-Degeneration-Weston-Andrew/dp/0879838167/ref=sr_1_6?ie=UTF8&amp;qid=1426938510&amp;sr=8-6&amp;keywords=nutritional+degeneration
http://www.amazon.ca/Wheat-Belly-William-Davis/dp/1443412732/ref=sr_1_1?ie=UTF8&amp;qid=1426938568&amp;sr=8-1&amp;keywords=wheat+belly
You can probably find these books at your local library as well.
That's the thing - if you bothered to read the book I suggested, you would begin to understand that conventional nutrition guidelines are wrong. Does it seem odd to you that ever since we started eating large amounts of carbohydrates after the advent of agriculture, the 'diseases of civilization' started to appear? And that when people cut out sugar and carbohydrates, they can (and usually do) completely reverse their diabetes and obesity? (see /r/keto if you don't believe me)
And before you jump into the "but heart attacks!", the lipid hypothesis has been shown again and again to be wrong. I'd provide a book or lecture here but there are so many by this point that it's actually a wonder anyone still believes cholesterol and saturated fat cause heart disease. If you have even the slightest desire to see if I'm not talking complete bullshit, please do read Why We Get Fat: And What To Do About It. I can't recommend this book highly enough.
I second gcubed's advice, and also congrats on having lost as much as you have already, especially through calorie counting (and Weight Watchers is a form of calorie counting). Having been there and done that, you should know that calorie counting is not sustainable forever. As you've already explained you end up binging when you come home. There are probably two things going on here (1) junk food is constantly present in the house because of your roommate and (2) you probably feel hunger pangs (I'm making some assumptions here based on the limited info you provided).
Solving the first problem will probably be a challenge. Is the junk food spread everywhere throughout the kitchen and refrigerator? If you have to mentally tell yourself "no" every time you wall past it, sooner or later you're going to cave and start eating it. And once you start, it's much harder to stop! I would try talking to your roommate (yes it's going to be awkward, but what's worse, having one brief awkward conversation with your roommate or waking up every morning feeling guilty?). Tell your roommate you're really trying hard to lose weight, but every time you walk past the junk food in the kitchen it chips away at your willpower. Ask them if they don't mind relegating their junk food to a single opaque box (one that you can't see through) or one section of the fridge.
To the second problem, it sounds like calorie counting got you a long ways, but as they say "what got you here won't get you there." You need to take your diet knowledge to the next level. And there's no better way to do that than by reading. I highly recommend reading Why We Get Fat and What to Do About It by Gary Taubes.
http://www.amazon.com/gp/aw/d/0307474259?pc_redir=1406266545&amp;robot_redir=1
Feel free to shoot me a message anytime with any other questions you have, I'm always happy to help.
Maybe give her this book as a gift?
It's good for Type 1 and Type 2 diabetics.
Type 1 is definitely a shock. I got diagnosed when I was 19. No DKA fortunately, but my HbA1c was 9%. I don't know what caused it, can be a lot of things. I suppose I won't ever get to know that. I can be something as little as a virus that made your immune system go haywire. Even something that has been dormant for years can cause your immune system to fail when it stops being dormant.
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I remember feeling lost in the beginning as well. Going to do groceries and just thinking; I can't eat anything.
Over time I came to realise actually a lot is possible, you just have to actively be a pancreas on the side. I've seen this tip from others already, but I'll repeat: get a CGM or FGM (continuous / flash glucose monitor). This helps you be a pancreas(: CGM is probably nicer, as it provides warnings when your BG is acting up, but already having an FGM provides you with more comfort, since you can check you BG just with your smartphone with NFC.
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As to weed, definitely possible (I live in the Netherlands). Though I would wait until you've got a better grip on your BG. Alcohol is also possible, but again, I'd wait until you know better how your body responds. Sometimes you just feel like drinking a few beers. CGM/FGM helps you more easily keep an eye on your BG. And I'll admit, sometimes I have a few too many, have my BG shoot up to 20-25 mmol/L (360 - 450 mg/dl). Yeah that's not good long term, but if you have Type 1 you are still a human being. If you're at those levels once in a while, you'll be fine. The thing is to find what works for you and how strict you want to be for yourself.
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As a snack; I like 90% chocolate with peanut butter. Check to make sure there's no added sugar in the PB though. I recommend not starting with 90%, but working your way up. Start with something in the 70 range, from there to 80, then 85 and then finally 90. Otherwise it might be a bit too much, haha.
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About half a year ago, I read this book: https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699
Basic premise: small quantities of carbohydrates in, means smaller fluctuations in your blood sugar levels. Might be a bit too much in the beginning, but it might give you some structure if you are looking for it.
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Anyway, I think I speak for everyone when I say, you're not alone. We've all had ups and downs, but kicking its ass is definitely doable.
Life will get easier and routine will eventually become second nature. Also I would push your doctor to prescribe a continuous glucose monitor asap as they make managing T1 diabetes so much easier as it gives you your blood sugar and a graph of the trend every 5 minutes.
A couple books that are good resources:
https://www.amazon.com/Think-Like-Pancreas-Practical-Insulin-Completely/dp/0738215147
https://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ref=pd_lpo_sbs_14_t_1?_encoding=UTF8&amp;psc=1&amp;refRID=G1ZBQ2CDMBY71R49W5CN
SECTION | CONTENT
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Title | Session 38. Protein Does Not Cause Kidney Disease, High BGL Does-Dr. Bernstein's Diabetes Univ..
Description | In Session 38 of Diabetes University, Dr. Bernstein discusses the widespread myth that protein causes kidney disease. Dr. Bernstein's book is available at www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ This video was produced and edited by Dr. RD Dikeman and David Dikeman of TYPEONEGRIT. For more on Dr. Bernstein's book, Diabetes Solution, go to http://www.diabetes-book.com/ Every month Dr. Bernstein hosts a free teleseminar via http://www.askdrbernstein.net/ where y...
Length | 0:15:22
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Thomas Seyfried, Cancer as a Metabolic Disease: On the Origin, Management, and Prevention of Cancer
(That is a textbook, but this next one is written by an investigative journalist):
Travis Christofferson, Tripping over the Truth: How the Metabolic Theory of Cancer Is Overturning One of Medicine's Most Entrenched Paradigms
If you really wanna geek out you can also find and look into the actual cancer genome project results once you have access to it.
If you don't like Atkins and if you're gonna use a variant of the "everything in moderation" argument you're not gonna like what these people have to say about how to treat cancer (but you do have the right attitude to pass medical school: you're repeating conventional wisdom talking points so you won't piss off your professors. Just don't go all Robb Wolf on us; he was about to get a medical license but then decided to go into biochemistry instead after being disillusioned with the medical industry).
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" You say that medicine is not intellectual, and you are wrong. " What I mean is that it is not a minimum requirement to be a doctor, and most doctors are time-starved, so they're not gonna be looking too hard at the data that's being presented to them by medical researchers. Example Seriously if you think being a doctor will be like living the life of an intellectual you will be very disappointed.
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Michael Eades mentioned in another blog post about how he just had to accept that his colleagues were used to having such low standards for what was an acceptable fasting blood glucose level in diabetic patients that their patients would end up as leg/foot amputees and blind from the mildly but constantly elevated blood glucose levels, while he himself didn't have this problem with his patients (because he actually knew what he was doing). The fact that his colleagues might learn something from him never occurred to his colleagues. This is what I mean when I say being a doctor is not an intellectual job. He takes an intellectual approach to the job but his colleagues don't; yet they are still allowed to practice medicine. In fact you are literally defending the mindset that his colleagues have in these posts, you just don't know it yet (and hopefully this will change but if it does, expect some people to hate you)
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By the way you might as well check out this book by what might very well be the oldest living type 1 diabetic. The author was well on his way to dying from diabetes when he figured it out with the help of his physician wife who had access to a glycometer (back then patients weren't allowed to monitor their blood glucose so only a doctor could buy a glucometer). He tried to tell others about how he recovered from certain death but nobody listened so he switched careers and became a doctor. Unfortunately he's also considered a quack by the mainstream because he promotes low carb, which, like I said before, is politically incorrect.
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Also, Terry Wahls - a medical researcher who got MS, got put in a wheelchair and managed to heal herself enough to no longer need it. Seriosuly. She's also somebody that got labelled a quack and they tried to tell her she "didn't have MS after all" because until her nobody ever reversed MS symptoms (therefore, if she did do it, it must mean she didn't really have it). But unlike Dr. Richard K. Bernstein the label of quack isn't quite sticking to her; she's becoming popular in MS circles as more ppl w/ MS try out her protocol and it worked. And lucky for us she's a medical researcher; last time I checked she's going to be doing some research on her modified paleo / low carb diet
Lots of type 1s keep their a1c in the 4's and 5's. After keeping mine around 6.5-7.0 I started developing minor complications and now I'm in the 5's and inching downwards. Here's a guide.. hope it helps! http://www.amazon.com/Dr-Bernsteins-Diabetes-Solution-Achieving/dp/0316182699/ref=sr_1_1?ie=UTF8&amp;qid=1450747291&amp;sr=8-1&amp;keywords=dr+bernstein
IMO, the best book I've read about T1 was Dr. Bernstein's book. Some people get pissed about it because it's kind of 'controversial', BUT, my 5.7-6.3 A1c's would argue that it works.
Reading it and hearing how strict he recommends can seem daunting, but, I'm not that strict; I just try my best. Some days that's not so good, but most days...
I know keto is kind of a fad right now, but I've been doing it for years before it was, and can say that its really the ideal diet for diabetics in my mind. It'll attack two of the issues you mentioned, weight loss and blood sugar control. If you're interested in more research, you call look up Dr. Richard Berenstein's book on the matter. He was basically advocating for diabetics to eat keto (though it wasn't called that at the time) back in 1997 when the book was published. Dude is a T1D who's in his 80's with no complications, so i think that says a lot.
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The short version is that if you eat less carbs, you'll need to take less insulin, so your blood sugar will even out. Less highs and lows. Regarding weightloss, if you're eating more fat instead of carbs, it fills you up quicker so you end up eating less calories without even realizing it. Speaking personally, I've lost 80lbs doing keto and kept my A1c in the low 6's.
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The only advice I'll give without going too far down the rabbit hole, is that if you decide to try it, to at least stick with it for a month before you decide it isn't for you. It takes your body a little time to adjust to the changes. That and don't buy into all the keto "supplements". They are all absolute bullshit. Just do your own research, eat your meat and green veggies (and lots of cheese), and you'll be fine.
If you haven't already, read this
Not available online, but Well Fed has a whole section at the front on making meals for the week and what to stock in your pantry, what to shop for, etc. If you buy a paperback copy you can also download a pdf for $1 so you can have a version on your computer too.
Paleo is no wheat and no dairy. I would check there. They will have eggs in some recipes of course, but you could use egg substitute. There are lots of paleo cookbooks out there. http://www.amazon.com/Well-Fed-Paleo-Recipes-People/dp/061557226X/ref=sr_1_5?s=books&amp;ie=UTF8&amp;qid=1450478162&amp;sr=1-5&amp;keywords=paleo
http://www.amazon.com/Against-All-Grain-Delectable-Recipes/dp/1936608367/ref=sr_1_3?s=books&amp;ie=UTF8&amp;qid=1450478162&amp;sr=1-3&amp;keywords=paleo
Hey everyone! It is a gorgeous sunny day so I took my strength training workout to the beach today. Hooray! I have also lost 2 inches from my waist this month so I am beyond happy.
I also got the "last resort" sports bra from Title9 and am SUPER impressed. Love love love it!
I have no recipes. I have literally been so bad at cooking lately. I will throw out there though that my favorite cookbook in the universe is definitely the Well Fed cookbook. I have made about half of the recipes and love 99% of them.
Ha, I'm definitely in the hate-washing-dishes category with you. Luckily my almost-husband lost a bet and now he has to do all the dishes ALL the time.
Some general tips:
Hope this helps a little! Have fun this weekend!
If you are interested in learning about eating well from a nutritional standpoint, I cannot recommend highly enough Vegan for Life by Jack Norris and Virginia Messina:
https://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based/dp/0738214930
A friend who gets an Abel and Cole veg box gave me a spare copy of the Veg Box Companion. While not strictly vegan, all the recipes are based around seasonal vegetables and provide very straightforward ideas for preparing vegetables in tasty ways, with pics, and all the recipes are easy to veganise with a substitution or two, so I use this book all the time:
https://www.abelandcole.co.uk/abel-cole-veg-box-companion
The Veganomicon is very good. It doesnt have pictures and the recipes are a little USA-centric (not all the ingredients are widely available where I live), but has some great vegan recipes and some good advice about stocking a vegan storecupboard:
https://www.goodreads.com/book/show/1059680.Veganomicon
My favourite book on nutrition that even helped my meat eating flatmates is called Vegan For Life. The doctors who wrote it give you excellent advice for people of different ages. It includes a lot of rational info about things like B12 and protein.
If you can't afford a copy, message me and I'll find a way to gift one to you.
Vegan for Life is great.
Vegan for Life by Jack Norris is another good nutrition book.
> Vegan Life and You
ask and ye shall receive!
Hey, that's awesome!
First and foremost, educate yourself about nutrition. Seriously, nobody wants to further affirm the stereotype of the malnourished vegan, especially as an athlete or with somewhat athletic ambitions.
For nutritional information I would recommend the following resources:
Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet: A book with a lot of nutritional information.
Veganhealth: Website that has all the information about nutrients that need attention in a vegan diet and more. (Especially read up about B12 and take a supplement! I take the one I linked, because it's super cheap and vegan.)
Learn about complete proteins.
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There are websites aimed at vegan athletes like these:
Tips from a Vegan Athlete plus meal recommendations
Meal Plan, information and a real life vegan bodybuilder
Some possible problems and their solution
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Other stuff:
List of vegan athletes: Great as an inspiration and for that moment when people will try to tell you that it's impossible to build muscle on a vegan diet.
I love tofu, which has a lot of (complete) protein and I especially like this recipe.
Eat tofu, seitan and for the cheapest option rice with beans, lentils, chickpeas etc. Also plant milks, bananas, spinach, oatmeal, nut butters...
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As a new vegan, you might find some of the things useful I posted yesterday. Skip the text at the beginning and especially take a look at the things about nutrition. I like to recommend the accidentally vegan foods as well.
Good luck! If you have any questions feel free to ask :)
Absolutely not. I bought the book on December 15, 2012 and it's been a damn miracle. You probably don't need the book but should read the positive and negative reviews on Amazon to provide further insight.
Breaking the Vicious Cycle: Intestinal Health Through Diet https://www.amazon.com/dp/0969276818/ref=cm_sw_r_cp_api_mIsHybT3H7YDZ
Tell your brother to read this book and follow it religiously: https://www.amazon.com/Breaking-Vicious-Cycle-Intestinal-Through/dp/0969276818
Your brother needs to eat things that basically our species evolved to eat, not the things our species has come up with in the past 10,000 years or so. I have two friends with UC who live normal lives because of this book. They have a website that lists out TONS of different foods as legal or illegal. Essentially there are foods which are complex and don't absorb into our intestines correctly, and then there's foods we can digest just fine. If he follows this, he might not need treatment at all. A lot of that food is stuff you'd never guess was bad for you.
If you're interested in reading the book (Breaking the Vicious Cycle by Elaine Gottschall), you can find the PDF online if you're really starving for money (seek seekhapiness' comment below). I read through the ebook and eventually decided that it'd be worth my time to buy the book off Amazon and commit to the diet.
EDIT: Removed link.
https://www.amazon.com/Breaking-Vicious-Cycle-Intestinal-Through/dp/0969276818/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1473729134&amp;sr=1-1&amp;keywords=breaking+the+viscous+cycle
Read the reviews.
I have just started the SCD diet for my Crohn's and Colitis.
The book is found at: https://www.amazon.com/Breaking-Vicious-Cycle-Intestinal-Through/dp/0969276818/ref=cm_cr_arp_d_product_top?ie=UTF8
Lots of content online about this diet.
Just a follow-up: this is the book.
http://www.amazon.com/Breaking-Vicious-Cycle-Intestinal-Through/dp/0969276818/ref=sr_1_1?ie=UTF8&amp;qid=1343136953&amp;sr=8-1&amp;keywords=breaking+the+vicious+cycle
I did. I went from two years of daily misery, to maybe a small mild episode once a week on average, and I'm still improving slowly. I followed the diet based on the book "Breaking the Vicious Cycle"
https://www.amazon.com/Breaking-Vicious-Cycle-Intestinal-Through/dp/0969276818/ref=sr_1_1?ie=UTF8&amp;qid=1478021388&amp;sr=8-1&amp;keywords=breaking+the+vicious+cycle
It's an extremely strict diet that is difficult to keep, but I promise you it will help a ton if you give it time to work.
The VSL-3 is great too. It's a probiotic made for people like us. You only have to take it for a month and then the bugs will proliferate on their own.
I take a small dose of zoloft to help with the stress an anxiety too, but that's optional.
I have Crohn's as well. Been med free for 3 years, by following the Specific Carbohydrate Diet (similar to Paleo). I highly suggest buying Ellaine Gotschell's book and giving it a try.
http://www.amazon.com/Breaking-Vicious-Cycle-Intestinal-Through/dp/0969276818
A great online resource for this diet is http://pecanbread.com/
The main theory behind the diet is it balances the bacteria in your gut, allowing you immune system to return to normal (not attacking you from the inside)
I wish you the best of luck on your journey. I've been through hell (to the point of having surgery etc) and I now feel the healthiest I ever have.
I was diagnosed with moderate Ulcerative Colitis in early 2009. I had ignored my symptoms for years, which was mainly a small amount of rectal bleeding, lots of gas, and the loose stools once in a while. Eventually, it got to the point where I was shitting nothing but blood and water, and I couldn't tell the difference between a fart and a shart anymore. I was in pain and gassy all the time. And when I did 'go #2', i could never seem to get it all out.
I went in, got the scope, and the doc diagnosed me. I didn't know anything about ulcerative colitis. I was put on steroids immediately, and had my first followup appt scheduled for a week later to discuss everything.
In that week, i researched everything I could about the disease, and I stumbled onto Ellaine Gottschall's book 'Breaking the Vicious Cycle' or go directly to her site here.
And that book was a godsend to me.
I read about tons of people who had great results from this book. Without outlying every detail (you can get the info from her site or the amazon reviews), the basic gist of her research is that bacteria in your colon are feeding on the unprocessed sugars that don't get broken down earlier on in the digestion process. In their feeding, the bacteria produce byproducts and gasses which damage your colon wall, which in turn produces mucous to protect itself (hence the loose stools and blood, bloating, etc) And the way to stop this is to stop ingesting the complex sugars that don't get digested earlier on in your digestive cycle.
I didn't want to have to take drugs for the rest of my life for this condition, or do what I felt per doctor's orders was treating the symptoms instead of curing the problem. When I talked about this with my doctor, his words exactly were "Diet has nothing to do with it" and something about natural healing mumbo jumbo.
He gave me a prescription for Lialda that I never filled. I figured I'd give this method a sure shot first before committing myself to drugs.
Well, it worked for me.
It's a very restrictive diet, and it will require lifestyle changes more than likely, at least initially. For myself, after i got rid of the initial flareup, i didn't have to be as restrictive as some people do. I still eat crap food of various sorts that the book outlines you shoudn't, and I'm fine as long as I don't do it for too long. If I go a month of eating wrong, I will get the beginnings of those symptoms, very minor, and that's my cue to kick it into gear. But for the past year or so, I've been good and haven't had even twinges of a flare up.
If you really wanna find a way to get rid of or at least manage your UC completely and without medication at all, check this out. It doesn't work for every single person, but for the vast majority it seems to really make a difference. It has helped people who are on the verge of having their colon removed because it's so damaged.
It definitely cured me, or at least as cured as I can ever be I think.
3 years without a flare up and going strong...and my doc said diet had nothing to do with it...Meh!
Edit: I just saw in your later posts that you did try the specific carbohydrate diet. Did you give it a thorough honest shot? Did you really cut out every thing that was required? Did you try the 24 hour fermented yogurt? That stuff really kickstarted it for me
My recommendation would be that you read this book by Robb Wolf to better understand the whys of paleo. To address your second question... You should jump right in with a 30 day strict paleo diet to get yourself over the hurdles of cravings/dependence. It will be hard and you will be mean for up to two weeks, but trust that its for the greater good. When you are no longer dependent upon sugar/grains you will feel in control. The way I like to look at it... if you were addicted to heroin and trying to quit would keep doing heroin a couple days out the week? I know... an extreme example, but you get the idea.
http://www.amazon.com/Primal-Blueprint-21-Day-Total-Transformation/dp/0982207778/ref=sr_1_1?ie=UTF8&amp;qid=1320463206&amp;sr=8-1
http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1320463224&amp;sr=1-1
http://whole9life.com/category/whole-30/
The Paleo Solution, by Robb Wolff
http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844
You sound like a sugar addict and a prime candidate for low-carb dieting.
Buy a copy of this. Read it. Do it.
When you've lost the bulk of your weight, buy a copy of this.
These are not affiliate links. I just really believe in both of these books.
http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844
Read it and win.
Sending good thoughts your way, mate.
A couple things:
The Paleo Solution. I heard Robb Wolf on the Joe Rogan Experience Podcast, looked up the paleo lifestyle, bought the book, changed my diet, and have never felt better. Whether you agree with paleo or not, it's better than the standard american diet and my energy and mindset has never been better.
Mine was also sceptical at first. He was particularly concerned about my LDL for a while, but decided to let it go since everything else checked out fine (including my triglycerides and HDL) and I was losing a pile of weight.
Last time I saw him a month ago (having reached my goal earlier this year), he actually asked for more information about what I was doing. I immediately recommended The Art & Science of Low Carbohydrate Living for his own reading, and What The Fat for his other patients.
So yeah I'd say get stuck in, and get those tests along the way so you have the blood data to track your progress with, as well as your weight. Nothing like actual results to convince someone. Good luck!
> 1."chuck the lentils and potatoes"....how come? and what should i replace them with?
Because they're unnecessary carbohydrates without essential nutrients. There's better options if you're going to enter a ketogenic diet. Because you're eating these, you're missing out on better food options that could be providing you additional nutrients.
> also do you know how long one can be keto for? why not forever like the Inuit?
Forever. There's no requirement for carbohydrates in the human body.
> 3."manage your electrolytes"...what is the best way to do this?
Ensure you're getting enough sodium, magnesium and potassium. Read the FAQ for more information regarding electrolytes.
> also will the ratio of fat vs protein affect keytone levels/production?
Read http://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708
A lot of the rubuttals for these studies can be found in this book: http://www.amazon.com/The-Art-Science-Carbohydrate-Living/dp/0983490708/ref=tmm_pap_title_0?ie=UTF8&amp;qid=1408999464&amp;sr=8-1
A lot of it comes down to the definition of low-carb and high fat. Many studies cited view a high-fat as consuming 35%-60% from fat. Keto starts around 65%. Also, many of the studies cited ran less than 2 weeks, while keto-adaption takes 2 weeks to begin. If you'd like to know more, I really suggest reading the book to know what you're getting into.
The obvious takeaway from it is this: If you're going low-carb, you need to commit to it. If you're just adding fat to a diet still consisting of starches and sugar, you're in for a world of misery.