Latest Episode: "The Secrets, Tactics, and Creative Processes of High Performers and Achievers -- Debbie Millman" Click to Listen.Why Weight Watchers is actually a low carb diet - Invariably I get asked the question, “If carbohydrates are so bad, why did . Obviously, this is an important question and a pretty complex one. There are several layers to this and, frankly, there are some things we can’t fully explain – I’ll always acknowledge this. That said, many of the successes (at least weight- wise, though hopefully by now you realize there is much more to health than just body composition) of popular diets can be explained by a few simple observations. Above is a list of this year’s most “popular” diets, according to Consumer Reports. Popularity, of course, was determined by a number of factors, including compliance with current government recommendations (sorry Atkins), number of people who have tried the diet, and reported success on the diets. So it’s actually quite misleading when the report says it’s reporting on the “most effective diets.”Keep in mind the average American (i. NHANES to USDA will give slightly different numbers for this, but this range is about correct), of which about 4. You can argue that those who are overweight probably consume an even greater amount of carbohydrates. But for the purpose of simplicity, let’s assume even the folks who go on these diets are consuming the national average of approximately 4. Take a look again at the figure below, which shows you how many calories folks are consuming on each diet and, more importantly, where those calories come from. In other words, these numbers could actually be wrong, but it’s what we’ve got for now. Even the Ornish diet, which is the most restrictive diet with respect to fat and most liberal with respect to carbohydrates, still reduces carbohydrate intake by about 4. The reason, I believe, most of these diets have some efficacy – at least in the short- term – is that they all reduce sugar and highly refined carbohydrate intake, either explicitly or implicitly. No one on the Ornish Diet or Jenny Craig Diet is eating candy bars and potato chips, at least not if they are adhering to it. Hence, these diet plans do “clean up” the eating habits of most folks. Someone made a great point in response to my post on why fruits and vegetables are not actually necessary for good health. The point was, essentially, that telling people to eat 5- 6 servings per day of fruits and vegetables can hopefully drive a beneficial substitution effect. If you tell someone who eats Twinkies, potato chips, and candy bars all day to eat more fruit (and they do), you’ve almost guaranteed an improvement in their health if they eat bananas and apples instead of the aforementioned junk food. That doesn’t mean bananas and apples are “good for you” – it just means they are less “bad for you.” Here’s the kicker, though.
We’re led to believe that the reason such folks get leaner and more healthy is because they are eating more fruits or more vegetables or more grains or more . I have no intention of engaging in a battle with proponents of plant- based eating or no- saturated- fat diets. I’m reasonably confident that the proponents of these diets are good people who really want to help others and have nothing but the best intentions. But that doesn’t mean we can or should overlook the errors being made in drawing their conclusions. Many people do very well on plant- based (e. But why are they doing well? That is the single most important question we should be asking ourselves. Why did the people in the China Study who ate more plants do better than those who ate more animals (assuming they did)? Parenthetically, if you actually want the answer to this question, beyond my peripheral address, below, please read Denise Minger’s categorically brilliant analysis of the study. I know a lot of people who eat this way and, I’ve got to say, these folks do not eat a lot of sugar or a lot of highly refined carbohydrates. In fact, many are so conscientious of their health that they actually have far better carb- habits than most (e. While I do plan to write an entire post on this topic of what one can and cannot conclude from an experiment, I do want to at least make the point here: The biggest single problem with nutrition “science” is that cause and effect are rarely linked correctly. Low carb recipes, sugar free dessert recipes and a low carb restaurant guide. Low Carb Recipes are ideal for induction phase of Dr. A Low-Carb Diet for Beginners. Do you want weight loss without hunger? Or type 2 diabetes reversal and other health benefits? Then a low-carb diet is a good choice. Stated another way, it’s one thing to observe an outcome, but it’s quite another to conclude the actual cause of that outcome. Let me digress for a moment to provide an important example of this phenomenon. One of the most prominent figures in the diet/nutrition space is Dr. Ornish personally, and I can only assume that he is a profoundly caring physician who has dedicated his life to helping people live better lives. He is nationally, and internationally, regarded for his efforts. One of the reasons for his prominence, I believe, is the work he did in the early 1. Ornish was the principle investigator on a trial published in the journal The Lancet in 1. An abstract of the paper can be found here. But as always, I STRONGLY encourage folks with access (or folks who are willing to purchase it) to read the paper in its entirety. For people who don’t want to read the study completely, or who may not have much experience reading clinical papers, I want to devote some time to digging into this paper. Well, for starters, reading abstracts, hearing CNN headlines, or reading about studies in the NY Times doesn’t actually give you enough information to really understand if the results are applicable to you. Beyond this reason, and let me be uncharacteristically blunt, just because a study is published in a medical journal it does not imply that is worth the paper it is printed on. My mentor at the NIH, Dr. Steve Rosenberg, once told me that a great number of published studies are never again cited (I forget the exact number, but it was staggering, over 5. Translation: whatever they published was of such little value that no one ever made reference to it again. I am, to be clear, not implying this is the case for this trial, but I want you to understand why it’s important to read papers fully. This trial, The Lifestyle Heart Trial, prospectively randomized a group of not- so- healthy patients into two treatment groups: the control group and the experimental group (or what we’d call the “treatment” or “intervention” group). The experimental group (2. Change their diet to a low- fat vegetarian diet (1. Smoking cessation. Exercise regimen (minimum of 3 hours per week, at minimum of 3. Stress management (e. Join social supportgroups for help with adherence (twice weekly)The control group (1. One aspect of this trial that made the results particularly interesting was the use of angiography to actually measure and document the coronary artery lesions (i. The study was not powered to measure “hard” outcomes (e. In other words, there were not enough subjects in the study to determine a difference in these “hard” outcomes, so we can’t make a conclusion about such events, only the changes in “soft” outcomes. I’m not discounting soft outcomes, only pointing out the distinction for folks not familiar with them. So what happened after a year of intervention versus no intervention? First off, and perhaps most importantly from the standpoint of drawing conclusions, compliance was reported to be excellent and the differences between the groups were statistically significant on every metric, except total average caloric intake. In other words, for every intended difference between the groups a difference existed, except that on average they ate the same number of calories (though obviously from very different sources), which was not intended to be different as both groups were permitted to eat ad libitum – meaning as much as they wanted. Who was “healthier” at the end of a year? The table below shows the changes in both groups. If you want a quick primer on p- values, this is as good a time as any to get one. These tables (i. e., results tables) are a bit cumbersome if you’re not used to looking at them, so let me walk you through one row in detail. Let’s look at HDL cholesterol concentration. In the experimental group, HDL- C fell slightly from 1. M (3. 9 +/- 1. 0 mg/dl for Yankees like me) to 0. M (3. 8 +/- 1. 5 mg/dl), while it slightly fell from 1. M (5. 2 +/- 2. 0 mg/dl) to 1. M (5. 1 +/- 1. 5 mg/dl) for the control (i. It’s hard to tell if this change was statistically significant by inspection, so you glance at the p- value which tells you it was not. That is, how did the actual measured lesions in the subjects’ coronary arteries change? Can I conclude that a low- fat vegetarian diet is the “best” diet for reducing the risk of heart disease? Unfortunately, we do not know. SLIGHT DIGRESSION: Tragically, all of U. S. Maybe their conclusions are correct. The other group gets randomized to a cocktail of 1. I argue that each of these diets does some good, especially with respect to eliminating the worst offending agents along the insulin- fat- metabolic derangement axes. And, the majority of the benefit folks receive comes from the reduction of sugars and highly refined carbohydrates. But now I’m repeating myself, aren’t I? Ketogenic Diet Weight Loss Results. My Ketogenic Diet Weight Loss Results. Before I talk about the ketogenic diet, I would like to give you a little background about myself. A few years ago I had manage to eat and drink my way up to 2. Even though I have a goofy smile in the picture below, it was a very depressing time in my life. The only thing I was worried about when I got off work was beer and unhealthy foods. I could go to Long John Silver’s and eat eight pieces of fish, eight shrimp, a large box of fries and still look for more food to eat. The last thing on my mind was any type of diet or exercise. I was about 2. 65lbs in the photo below. I decided to quit drinking, start working out and of course, find a job. When I would workout, I would do three sets of ten reps per body part. That’s all I remembered from high school when I played football. It was basically high carbs, low fats, fruits and veggies. I remembered the old food pyramids back when I was a kid and all I could think of was. And from looking at the bottom of the pyramid, I can eat all of the bread, rice, cereal and pasta I wanted. So that’s exactly what I did. I was eating tons of bread from sandwiches because most of the deli slices were low fat. I’m talking loads of spaghetti, lasagna, mac and cheese and potatoes I could handle. I didn’t know anything about good carbs or bad carbs. I stayed away from eggs because I thought they would increase my cholesterol and blood pressure. You can see the direct result of eating this way in the photo below. I would stumble across posts where people were talking about “keto” but there was really no detailed information about it. So I started a calories deficit eating 1. I would bounce from 2. The days I would only eat 1. I would eat over 3. For every day the I ate on a calorie deficit, there would be three to four days straight of nothing but junk food. Then the holidays rolled around and I would just pig- out on everything I could get my hands on. With a job as a furniture mover, working out five days a week at a massive 6’3. It contradicted everything I knew about dieting thus far. But for some reason I was intrigued so I kept on reading. That’s where I first heard the term “low carb diet“. I started noticing the word Keto pop up again and again so I Googled it. I brought me right back to a post on Bodybuilding. For the next couple of weeks, I read about SKD(Standard Keto Diet), TKD(Targeted Keto Diet) and CKD(Cyclical Keto Diet). For a more complete breakdown of the three, you can check out a post on Ruled. I also give an overview of the three further in this article if you want to skip down and come back. It turned out to be a disaster because I would suffer all week long anxious for the weekend to eat carbs. When the weekend finally came, you would’ve thought I’d never eaten sweets before. Then Monday would come and I felt like crap! I was just about to give up on it until I finally found a breakthrough. It turns out, I didn’t have a clue what being in a state of ketosis really meant. So I decided to grind it out with less than 2. I got it right. Why is it, then, that this latest trend in dieting and nutrition is gaining traction and has reportedly been adopted by big name athletic franchises, like the Los Angeles Lakers? Breaking all the rules for traditional dieting, the focus of the ketogenic diet is getting the body to burn fat. While other diets focus on the amount of food being consumed and its nutritive value, the keto diet is unique in that it focuses on calorie sources. The Philosophy of a Low Carb Ketogenic Diet. The main philosophy is that a person can get their body to burn fat efficiently by exercising and eating the right caloric balance of fats, carbohydrates and protein. Keep reading to learn more about the ketogenic diet, how it works, how to set yourself up for success with a ketogenic diet plan and what kinds of fantastic results you can expect. What is a Ketogenic Diet? Starting with the basics, let. The word diet obviously just means . So for our foundation, let? If it were as simple as saying . Fruits are full of simple sugars which our bodies readily use for energy. In fact, simple sugars are the easiest energy source for humans because they. Today, simple sugars are ubiquitous in the diet. They. Eliminating simple sugars from the diet forces the body to metabolize something else as a primary energy source. Consuming the bulk of your daily calories from fat may seem like a counter- productive way to try and lose weight. A person on a regular diet consumes enough sugar that their body doesn. So I just listed a few of the important ones to give you a general idea of how amazing this lifestyle is. Cancer. Epilepsy. Alzheimer. Lower Blood Pressure. Bone Inflammation. Lower Cholesterol. Appetite Suppressing. Increase In Good Cholesterol. Reduce Blood Sugar And Insulin Levels. Ketogenic Diet Side Effects. Just to be clear. You may or may not experience one or more of the following symptoms when you first start off on the keto diet. Frequent Urination. Fatigue. Headaches. Sugar Cravings. Weakness. If that sounds like a win/win, it certainly is: you get to consume way more fat but you. Consider the potatoes used to make French fries, rich dough used in pizza, or the fact that every hamburger or sandwich comes in between a large bun. Carbohydrates have always been the enemy when it comes to fat loss because they take your metabolism in a direction opposite to ketosis; they take so long to burn off that your body never has a chance to burn any fat. Instead of focusing on a calorie count, shift your focus to your macronutrient percentages and focus on that instead. Here are some guidelines for determining the types of foods that are best suited to your person ketogenic diet plan, as well as how much an average person should be eating: Fat has a caloric value of 9 calories per gram of fat. Based on a 2. 00. For a 2. 00. 0 calorie diet with 4. Carbohydrates are easy to consume on their own without eating protein or fat. Foods like bread, pasta, and rice are high in complex carbs while not being a significant source of either protein or fat. On the other hand, it. Fats and protein often go together in the diet, but with careful planning you can ensure that you. See my post about the Top 1. The Three Types of Ketosis Diets. I’ll give you a quick overview of the three in case you don’t want to leave this post. No exceptions! As the most common of all types of keto diets. You want to limit your carb intake to 3. For the majority of you that are starting out, this is the one I recommend and also follow myself. Targeted Ketogenic Diet. TKD– (Targeted Keto Diet) This is where you eat carbs only before you workout. If you want to try this angle, you want to eat your carbs 3. I recommend eating digestible carbs that has a high glycemic index to prevent any stomach issues. Foods that are high in glucose are the way to go to replenish muscle glycogen. Fructose based foods will only replenish your liver glycogen levels which is not a good thing at all. With this approach, the carbs you eat before you workout will get used up before it has a chance to kick you out of ketosis. Just make sure to get your quality fats, proteins and veggies when you eat dinner. Cyclical Ketogenic Diet. CKD – (Cyclical Keto Diet) This is where you eat carbs once a week or every two weeks. This approach is referred to as carb- loading. You basically remain on the standard keto diet five days out of the week (normally Monday through Friday). And on the weekends (typically 2. This is only recommended for serious bodybuilders who know what they are doing. For me this approach was a disaster as I stated earlier as I would literally binge on junk food. But if you think you can handle it, more power to you! Ketogenic Diet Meal Plan. Now that you. Pesto will help your body start producing ketones. If you. Cheese works well in the ketogenic diet because it provides many calories from fat while being virtually devoid of carbs (check the nutrition label) and relatively low in protein. At lunch time, it. Salmon and Tuna steaks are great whole foods . Fish are full of Omega- 3 Fatty Acids . Learn your go- to foods so you can easily track your nutrition throughout the day and use dinner to make any tweaks that will balance out your macronutrient ratios as best you can. Steak is great because you can get a lot of fat along with a good amount of protein, so you. Diets high in fat promote higher levels of growth hormone as well as testosterone in the body, leading to more solid lean muscle gains. There are other ways that you can add- on to the ketogenic diet to actually improve your keto diet results, burn more fat and even gain some muscle as well. The Cyclic ketogenic diet is similar to the regular diet, except you actually eat high amounts of carbohydrates on just two days per week, sticking to the keto diet on the other five days. This is great for maintaining your carbohydrate stores for optimal performance in the gym, while keeping your body in ketosis for the vast majority of the time. As a guideline for this modification, stick to the absolute minimum level of carbohydrates you can handle during your keto phase. If you notice your output in the gym declining, you probably need to add more carbohydrates. There. Your keto diet results depend on home cooking . If it fits your macros, skip the calorie counting and just put it in your mouth. I not only had success myself since I started two years ago but I’ve helped many others transform their life as well. With this guide, you get direct access to me as well as other cool bonuses. But I must admit though! My Success. Description. Ketogenic diet weight loss results before and after. My success story on the ketogenic diet plan. How the ketosis diet plan can work for you. Author. Julius Minor. Low- Carb Recipes – Simple & Delicious. This is more of a psychology question. I have been LCHF for about 4 months now. I did it for endurance sports curiosity and so I could convince my wife that this is real as in . The results are amazing (to me at least). I am not terribly pushy and she is passive aggressive toward removing junk carbs. So if I do nothing, she does nothing. If I make suggestions, she does nothing. At least she eats the LCHF meals I make although I have to be careful with the coconut oil/butter because she does not have a gall bladder anymore. I hate hospitals but that is where she is headed in 5 to 1. She seems strangely OK with that. Does anyone have any ideas that might persuade a wife entrenched in comfort carbs and the carb/insulin trap? This is like a smoking spouse dilemma. Maybe ask her to take the 2 week challenge? No commitment, just that she try it for two weeks and see how she feels after.
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