Here's an interesting and informative post from another board (see link at bottom):
It's a long time since I have posted a serious new thread on here, but this needs to be done as more and more people are falling for the spurious health advice of our Masters. Their advice is driving the obesity, diabetes, high blood pressure, high cholesterol, Alzheimers and heart disease epidemics!
When considering how you eat and the advice you take from ‘experts’ remember that diabetic patients are worth $500 a month to Big Pharma, so its not surprising that this is rising. It has been rising exponentially since the ‘low-fat’ mantra was adopted and sold!
I am 5 foot 9 and used to weigh 235 pounds and lost 85 pounds by turning all the conventional health advice on its head! I was starting to develop full blown diabetes and was getting the side effects like arthritis, psoraiasis, painful tingling toes and fingers, etc. All these conditions have almost fully reversed on my new way of eating.
The fact is EVERYTHING you have ever been told about diet is totally wrong …. like totally!
OK, here is an email I sent to someone else on the subject and has a lot of links. It is done from the perspective of various people suffering from related Metabolic Syndrome conditions - gaining weight, diabetes,blood pressure, high cholesterol, Alzheimers, etc.
The simple ratio is this for the Kwasniewksi Optimal Diet, which is the one that my wife and I pretty much follow:
3 - 3.5 g fat to 1g protein to 1/2 or 1/4 gram (depending on glucose tolerance levels) carbs
The protein and carbs are the most important since they are the only two that can lead to weight gain. To calculate your correct protein amount
for losing weight - do this equation:
What is your ideal weight in kilo's? Mine was 70 kg.
That equates to 1g of protein per kilo of body weight i.e. 70 grams per day.
To lose weight carbs should be 20 grams or under.
So basically this equates to
210 - 245 gm of fat - 70 gm of protein - 20 gm of carbs = about
I have found that the calories and fats don't matter at all - all that matters is protein and carbs.
Sounds complicated - but its not - stick to green vegetables, count the protein portions but pretty much the fat is eat as much as fills you up so you don't feel hungry.
If you weight 90 kilos and eat 70gm's of protein - you create a deficit and in the absence of carbs your weight will drop pretty fast until the two come into balance.
THIS IS WHERE YOU ARE
You may want to start off by first getting used to restricting the carbs and eating as much meat, cheese, etc as you want. You will still lose weight, though not as fast as when you kick into full mode.
If you get a stall, try reducing the protein by 10-20 gm and increase the fat by about the same amount for a couple of days. Yes, you increase your calories by doing this by about 140 a day and your weight drops, a real paradox.
Exercise increases the rate of weight loss, but is not really required to lose weight. It does help bring your resting pulse rate down though and makes you feel fitter and builds muscle which is good. It also means that you can get away with more protein that is used to build muscle fibre rather than make glucose.
If you feel hungry - then eat. This is important. And try not eat late at night. Ideally eat meal at 6-7pm but best to eat not later than 8:30.
Getting a good 7-8 hours sleep and having the occasional long lie-in speeds up weight loss. Yes, SLEEP!! And lie-ins speed the weight loss. Far more effective than any exercise.
Good sources of fat:
Macadamia Nuts (you can get big boxes of Mauna Loa - the BEST - at Costco) These are our staple snack. They are so yummie!
Cream + Cream Sauces (loads of recipe's out there)
Almonds (though watch the protein) ground good for thickening sauces
Pate (though watch the carb content on some or better make your own)
Rib-Eye-Steak (nicely marbled with fat and a cream mustard sauce mmmmm!)
Streaky bacon (watch the nitrates though, they slow weight loss and make your joints ache)
Butter (great on all vegetables - yum)
Fatty Fish - mackerel, salmon, etc
Coconut Oil (one of the best for frying)
Olive Oil (pour copiously over all salads)
Groundnut Oil (great for home made mayo)
Things you can pretty much eat
Cheese (esp. blue cheeses, cream cheeses, brie, camembert, etc)
Eggs (the greatest - fill you up for hours, perfect fat/protein/carb mix)
All green vegetables & salads
Tomatoes in moderation
Shallots as replacement for onions
Green and Red Peppers
Good oils (like coconut and olive - do not fry with olive oil, though can use on baked and drizzle in for flavour)
All herbs and spices
Salt & Pepper
Stay away from polyunsaturated fats (sunflower, canola, corn oil, etc) - they all cause weight gain!!! All the studies that show a link between fat and weight gain have a high polyunsaturate content. They are also implicated in many cancers.
Your body takes about 3 weeks to adapt to becoming a fat rather than carb/glucose burner so you might get some weird carb withdrawal symptoms(like headache, flu like symptoms, etc). They quickly pass and you will feel a burst of energy when it happens.
Here are a bunch of links that will give you a lot of background reading with some absolutely amazing health results. You may be surprised at some of the variety of health symptoms you may have that will disappear.
If you want to amaze yourself and convince yourself this is really good for you then take blood sugar, blood pressure and cholesterol readings when you start and then some more a few months into this. You will be amazed!! My blood glucose (from having been at 240, now never goes over 100 - NEVER!). My blood pressure is 90/60. My triglycerides collapsed.
Let me know if you need any recipe ideas, we have put loads together
Kwasniewski and the Optimal Diet
link to high-fat-nutrition.blogspot.com
We actually stumbled on about 3 to 1 to 1/4 by accident - just workedours out and its 240g fat, 80g protein, 20g carbs - making about 2740 calories. I work out a bit, usually the rowing machine, so I can usually get away with 80-100 gms of protein.
is worth a read - all the articles are fantastic and dispel many myths
More about the Optimal Diet
link to http://www.qfac.com/
link to http://www.cybernaut.com.au
link to http://magicbus.myfreeforum.org
Dr. Jan Kwasniewski's diet is not Atkins diet-Update
link to http://www.communicationagents.com
Worth a read since it dispels so many myths about cholesterol, fat, etc (very good site!!)
Gary Taubes related:
Eat Your Lungs Out While Getting Leaner
link to http://www.tmuscle.com
The Soft Science of Dietary Fat
link to http://www.second-opinions.co.uk
Big Fat Lie
link to http://www.telegraph.co.uk
What if It's All Been a Big Fat Lie?
link to http://www.nytimes.com
link to http://www.examiner.com
Also, loads of stuff by Jimmy Moore from that link… more on his blog:
link to http://livinlavidalowcarb.com
Di Pasquale who came up with the Anabolic and Metabolic Diets (for losing body fat and for muscle building without drugs)
link to http://en.wikipedia.org
link to http://www.qfac.com
AACE: Insulin Not Sodium May Be Hypertension’s Bad Actor
link to http://www.medpagetoday.com
High saturated fat, starch avoidance weight loss diet offers good preliminary results
link to http://news.bio-medicine.org
No adverse lipid effects seen with high fat, no-starch diet
This article shows that the link between insulin, hypertension, diabetes and other metabolic syndrome conditions is well known, though they are pushing unnecessary drugs. High fat diet reverses metabolic syndrome.
A single mechanism for hypertension, insulin resistance and immune suppression
link to http://www.esciencenews.com
Potassium and Hypertension
link to http://www.aces.edu
The above article is quiet interesting and sums up a lot of my research that the best solution for insulin related disorders is to supplement my high fat diet with potassium but not reduce my sodium intake since reducing salt is known to make insulin resistance worse and you swap one problem for another. Increasing potassium causes increased sodium removal and that has a beneficial effect. The best natural source of potassium is avocado's and this has a very high fat content, which is good news too on a high fat diet.
It really is quite easy and becomes totally intuitive after a few months.
FAT is good! Especially Saturated, but also mono-unsaturated.
If you want to be thin - you have to eat FAT, or your body will make it instead!
Oh, and not really for this article - AVOID FRUCTOSE in ALL FORMS. It is the quickest way to get fat. I will never let another fruit touch my lips, esp not a fruit juice! Been 2 years now. It builds central body fat and destroys your liver more effectively than alcohol.
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