Dr Mary Vernon explains LCHF

Dr Mary Vernon explains in a easy interesting way the health benefits of cutting down on carbs in your diet.
She´s interviewed by swedish doctor Andreas Eenfeldt.

Advertisements

Fat phobia


Another medical article has been published showing that the fear of saturated fats is highly exaggerated, and the over consumption of carbohydrates is what we really need to worry about. This general misconception of fat being bad for you is based on a poorly made study from the 1960´s conducted by Ancel Keys, where he claimed the results showed saturated fats were connected to cardiovascular diseases. Modern science and more importantly; basic knowledge of physiology claims the opposite though, fat is essential for our cells to function properly and carbohydrates, well they just taste good, without really bringing anything of value to our bodies. However this fat myth is being kept alive by several institutions still as most countries economy depends on selling agricultural products, and if people cut down on the starch, bread, potatoes, pasta, they would obviously loose a lot of money. It´s a sad fact but money rules the world.

To read the whole article, click here:

The Netherlands Journal of Medicine: Saturated fat, carbohydrates and cardiovascular disease

 

10 documented facts on Low Carb High Fat Diets

I´ve put together a list, no I didn´t actually put together a list, this guy did, however I did translate it from norwegian into english for you. Anyway, these are conclusions drawn from 34 different clinical studies made on Low carb High fat diets. Enjoy!

A Low Carb diet leads to weight loss in overweight people (1-16).

A Low Carb diet regulates your appetite and over time reduces your food intake. (10)

A Low Carb diet reduces sugar cravings. (17)

A Low carb diet increases your level of HDL cholesterol and lowers the level of LDL cholesterol in your blood (16,18-25), these changes are associated with reduced risk of cardiovascular deseases. (26)

A Low carb diet gives a remarkable change for the better for people with type 2 diabetes. (27-32)

A Low carb diet reverses the steatoses process causing FLD (fatty liver desease). (1)

A Low carb diet can lead to reversing atherosclerosis. (33)

A Low carb diet does not increase the amount of saturated fat in your blood, not even when tripleing the intake of saturated fat in your food. (22)

A Low carb diet does not lead to decreased capacity and tolerance during exercise.(5)

A Low carb diet can lead to an increase in burning fat during exercise. (34)

List of references:

1. Browning JD, Baker JA, Rogers T, Davis J, Satapati S, Burgess SC. Short-term weight loss and hepatic triglyceride reduction: evidence of a metabolic advantage with dietary carbohydrate restriction. American Journal of Clinical Nutrition. 2011 May;93(5):1048–1052.

2. Brinkworth GD, Buckley JD, Noakes M, Clifton PM. Renal function following long-term weight loss in individuals with abdominal obesity on a very-low-carbohydrate diet vs high-carbohydrate diet. J Am Diet Assoc. 2010 Apr.;110(4):633–638.

3. Lim SS, Noakes M, Keogh JB, Clifton PM. Long-term effects of a low carbohydrate, low fat or high unsaturated fat diet compared to a no-intervention control. Nutr Metab Cardiovasc Dis. 2010 Oct.;20(8):599–607.

4. Hession M, Rolland C, Kulkarni U, Wise A, Broom J. Systematic review of randomized controlled trials of low-carbohydrate vs. low-fat/low-calorie diets in the management of obesity and its comorbidities. Obes Rev. 2009 Jan.;10(1):36–50.

5. Brinkworth GD, Noakes M, Clifton PM, Buckley JD. Effects of a low carbohydrate weight loss diet on exercise capacity and tolerance in obese subjects. Obesity (Silver Spring). 2009 Oct.;17(10):1916–1923.

6. Wycherley TP, Brinkworth GD, Keogh JB, Noakes M, Buckley JD, Clifton PM. Long-term effects of weight loss with a very low carbohydrate and low fat diet on vascular function in overweight and obese patients. J. Intern. Med. 2010 May;267(5):452–461.

7. Gardner CD, Kiazand A, Alhassan S, Kim S, Stafford RS, Balise RR, et al. Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: the A TO Z Weight Loss Study: a randomized trial. JAMA. 2007 Mar. 7;297(9):969–977.

8. Morgan LM, Griffin BA, Millward DJ, DeLooy A, Fox KR, Baic S, et al. Comparison of the effects of four commercially available weight-loss programmes on lipid-based cardiovascular risk factors. Public Health Nutr. 2009 Jun. 1;12(6):799–807.

9. Nordmann AJ, Nordmann A, Briel M, Keller U, Yancy WS, Brehm BJ, et al. Effects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials. Arch Intern Med. 2006 Feb. 13;166(3):285–293.

10. Shai I, Schwarzfuchs D, Henkin Y, Shahar DR, Witkow S, Greenberg I, et al. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. N Engl J Med. 2008 Jul. 17;359(3):229–241.

11. Foster GD, Wyatt HR, Hill JO, McGuckin BG, Brill C, Mohammed BS, et al. A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med. 2003 May 22;348(21):2082–2090.

12. Brehm BJ, Seeley RJ, Daniels SR, D’Alessio DA. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. J Clin Endocrinol Metab. 2003 Apr. 1;88(4):1617–1623.

13. Foster GD, Wyatt HR, Hill JO, Makris AP, Rosenbaum DL, Brill C, et al. Weight and metabolic outcomes after 2 years on a low-carbohydrate versus low-fat diet: a randomized trial. Ann Intern Med. 2010 Aug. 3;153(3):147–157.

14. Brinkworth GD, Noakes M, Buckley JD, Keogh JB, Clifton PM. Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo. American Journal of Clinical Nutrition. 2009 Jul. 1;90(1):23–32.

15. Volek JS, Sharman MJ, Love DM, Avery NG, Gómez AL, Scheett TP, et al. Body composition and hormonal responses to a carbohydrate-restricted diet. Metab Clin Exp. 2002 Jul. 1;51(7):864–870.

16. Krauss RM, Blanche PJ, Rawlings RS, Fernstrom HS, Williams PT. Separate effects of reduced carbohydrate intake and weight loss on atherogenic dyslipidemia. Am J Clin Nutr. 2006 May 1;83(5):1025–31; quiz 1205.

17. Martin CK, Rosenbaum D, Han H, Geiselman PJ, Wyatt HR, Hill JO, et al. Change in Food Cravings, Food Preferences, and Appetite During a Low-Carbohydrate and Low-Fat Diet. Obesity (Silver Spring). 2011 Apr. 14;

18. Stoernell CK, Tangney CC, Rockway SW. Short-term changes in lipoprotein subclasses and C-reactive protein levels of hypertriglyceridemic adults on low-carbohydrate and low-fat diets. Nutr Res. 2008 Jul.;28(7):443–449.

19. Guay V, Lamarche B, Charest A, Tremblay AJ, Couture P. Effect of short-term low- and high-fat diets on low-density lipoprotein particle size in normolipidemic subjects. Metab Clin Exp. 2011 Aug. 2;

20. Faghihnia N, Tsimikas S, Miller ER, Witztum JL, Krauss RM. Changes in lipoprotein(a), oxidized phospholipids, and LDL subclasses with a low-fat high-carbohydrate diet. J Lipid Res. 2010 Nov.;51(11):3324–3330.

21. Volek JS, Fernandez ML, Feinman RD, Phinney SD. Dietary carbohydrate restriction induces a unique metabolic state positively affecting atherogenic dyslipidemia, fatty acid partitioning, and metabolic syndrome. Prog. Lipid Res. 2008 Sep.;47(5):307–318.

22. Forsythe CE, Phinney SD, Feinman RD, Volk BM, Freidenreich D, Quann E, et al. Limited effect of dietary saturated fat on plasma saturated fat in the context of a low carbohydrate diet. Lipids. 2010 Oct.;45(10):947–962.

23. Sharman MJ, Gómez AL, Kraemer WJ, Volek JS. Very low-carbohydrate and low-fat diets affect fasting lipids and postprandial lipemia differently in overweight men. J Nutr. 2004 Apr. 1;134(4):880–885.

24. Volek JS, Sharman MJ, Forsythe CE. Modification of lipoproteins by very low-carbohydrate diets. J Nutr. 2005 Jun. 1;135(6):1339–1342.

25. Sharman MJ, Kraemer WJ, Love DM, Avery NG, Gómez AL, Scheett TP, et al. A ketogenic diet favorably affects serum biomarkers for cardiovascular disease in normal-weight men. J Nutr. 2002 Jul. 1;132(7):1879–1885.

26. Lamarche B, Tchernof A, Moorjani S, Cantin B, Dagenais GR, Lupien PJ, et al. Small, dense low-density lipoprotein particles as a predictor of the risk of ischemic heart disease in men. Prospective results from the Québec Cardiovascular Study. Circulation. 1997 Jan. 7;95(1):69–75.

27. Tae Sasakabe HHHUKW. Effects of a moderate low-carbohydrate diet on preferential abdominal fat loss and cardiovascular risk factors in patients with type 2 diabetes. Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy. 2011;4:167.

28. Yancy WS, Foy M, Chalecki AM, Vernon MC, Westman EC. A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutr Metab (Lond). 2005;2:34.

29. Westman EC, Yancy WS, Mavropoulos JC, Marquart M, McDuffie JR. The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutr Metab (Lond). 2008;5:36.

30. Feinman RD, Volek JS. Carbohydrate restriction as the default treatment for type 2 diabetes and metabolic syndrome. Scand. Cardiovasc. J. 2008 Aug.;42(4):256–263.

31. de Koning L, Fung TT, Liao X, Chiuve SE, Rimm EB, Willett WC, et al. Low-carbohydrate diet scores and risk of type 2 diabetes in men. American Journal of Clinical Nutrition. 2011 Apr.;93(4):844–850.

32. Accurso A, Bernstein RK, Dahlqvist A, Draznin B, Feinman RD, Fine EJ, et al. Dietary carbohydrate restriction in type 2 diabetes mellitus and metabolic syndrome: time for a critical appraisal. Nutr Metab (Lond). 2008;5:9.

33. Shai I, Spence JD, Schwarzfuchs D, Henkin Y, Parraga G, Rudich A, et al. Dietary intervention to reverse carotid atherosclerosis. Circulation. 2010 Mar. 16;121(10):1200–1208.

34. Patterson R, Potteiger JA. A comparison of normal versus low dietary carbohydrate intake on substrate oxidation during and after moderate intensity exercise in women. Eur J Appl Physiol. 2011 Apr. 9;

21 reasons why sugar ruins your health

Sugar can suppress your immune system.

Sugar can damage the pancreas. (Which is the gland active in glucose and insulin responses.)

Sugar can cause hyperactivity, anxiety, inability to concentrate and crankiness in children.

Sugar can produce a significant rise in triglycerides.

Sugar can cause metabolic syndrome.

Sugar reduces high-density lipoproteins (HDL).

Sugar raises the level of neurotransmitters: dopamine, serotonin, and norepinephrine.

Sugar can cause hormonal imbalance – some hormones become underactive and others become overactive.

Sugar can make the skin wrinkle by changing the structure of collagen.

Sugar can cause tooth decay.

Sugar can lead to obesity

Sugar increases the risk of Crohn’s disease and ulcerative colitis.

Sugar can cause heart disease.

Sugar can cause dyspepsia (indigestion).

Sugar can be intoxicating, similar to alcohol.

Sugar can aggravate premenstrual syndrome (PMS).

Sugar can worsen the symptoms of children with attention deficit disorder (ADD).

Sugar promotes excessive food intake in obese people.

Sugar plays a role in the cause and the continuation of acne.

Sugar can cause fatigue, moodiness, nervousness, and depression.

Sugar can ruin the sex life of both men and women by turning off the gene that controls the sex hormones.

For a 122 more reasons (and a bibliography, if you don´t just take my word for it. ;)): click here.

Confessions of a sugar addict

I´m not an easy person to shock but yesterday I found myself staring into thin air with my mouth open for several minutes. The book Maggie goes on a diet (yes, it´s a real book, a children´s book! Age range; 6-12) is about 14 year old Maggie who is overweight and for that reason bullied in school. So she goes on a diet and starts exercising, becomes thin and therefor, of course, popular and happy. Some quotes from the book:
“Losing the weight was not only good for Maggie’s health, Maggie was so much happier and was also very proud of herself.”
“More and more people were beginning to know Maggie by name. Playing soccer gave Maggie popularity and fame.”

I´m aware of the fact that obesity is a problem in society, not only among grown ups but also children. And it´s important to educate these people on nutrition and make them want to choose a healthier more active life style. However that responsibility should never be put on a child. It´s the parents that need to be educated on what they do to their children (and themselves) by stuffing them with sugary starchy food every day, not only obesity but type 2 diabetes, cardiovascular diseases, etc.

The word diet makes me cringe, it´s something our mothers did in the 80´s, the era of the low fat (high carb) products. To me it means starving yourself for a certain amount of time to loose weight, and then get back to eating “normally” again, usually resulting in gaining all the weight back, just to go on a another diet to loose it all again. Don´t even get me started on soulless cults like Weight Watchers and Cambridge, making money out of selling their sugary starchy products, feeding their customers sugar addiction, just to make sure that they will keep coming back, after they fall off the starvation wagon. But no, Weight Watchers is great, it works every time! Really, every time huh?

Sugar and starvation is a lethal combination, you´re set to fail from the very first day. Bouncing blood sugar levels, lack of energy, the endorphin/serotonin receptors in your brain screaming for their next sugar fix. It´s only a matter of time before you cave.

Choosing a healthy life style is not about denying yourself what you like, it´s about learning what eating crap does to your body, and there for willingly choosing a healthier option. Unfortunately sugar is a powerful demon and not a lot of people are willing to give it up. Believe me, I know, I have fallen off my carb free wagon a number of times (my love of bread and chocolate is borderline sickly), but in the end I have to compare how my body responds to eating carbs as opposed to not eating them which makes it easier and easier to choose to not go down that road today. Now I know not everybody out there has this problem with sugar, there´s a lot of people out there who can eat carbohydrates every day with being triggered into over eating, I´m not writing this for them, I´m writing for the people who has a sugar sensitivity/addiction and treats food like a drug. I can promise you the majority of the obese people out there has this chemical imbalance in their brain, it´s not lack of character as a lot of the non-sugar-sensitive people enjoys calling it. People are different, just like some people can drink alcohol without becoming addicted while others can not. For a quick and simple lesson in the bio-chemistry of your brain; click here.

Ok so this turned into a lot of sugar is the devil propaganda. But I do think it´s an important issue, and it makes me sad to see people mistreat their bodies in such terrible ways, especially when it also affects their children.

For more info check out my Nutrition page for some videos from one of my favorite movies Fat Head.
And for those of you out there who are struggling with a sugar addiction and would like help, this is another good website, Radiant Recovery.

The swedish diet (apparently)

This woman, Erin Fray, is so full of crap I don´t know wether to laugh or cry. This is not “the swedish diet” I can assure you. We´re big on eating natural healthy food and exercise, not drinking liquid sugar with some added herbs to loose weight. I think my favorite part is (around 25 minutes in) when she talks about the woman who tried the diet and ended up getting married (and she gives a big emphasis on that one, as we all know, marriage is the epitome of success) and had a fairy tale happy ending. So if you´re out there and you´re an unhappy single, try the swedish diet, loose those extra pounds that surely are what keeps you´re dream guy from falling madly in love with you, and you can end up getting maaarrrieeed too!!!

The second part with Karen Pendergrass is very good though, interesting and informative. You can just fast forward through the fad diet bullshit in the first half if you like me feel like you´re intelligence is dropping just by listening to it.

Listen to the interview here

Big fat lies

Let´s start the week off with a little lesson on fat including the much misunderstood saturated fats. Fat is an essential nutrient for our bodies, meaning the cells in your body need it to function properly. There´s alot of talk about your brain needing carbohydrates but the fact is your brain needs fat and a little bit of glucose which can be converted in your liver from fat and protein. (I know at least my brain works a lot better without alot of carboyhydrates messing up my blood sugar levels, making me tired and unfocused.) Fat is also needed for the uptake of vitamins A, D, E and K, which are important for you eye sight, your skeleton, your skin and mucous membranes among other things.
And last but not least fat does not make you fat, anymore than sugar makes you sweet or greens make you green.

There´s one type of fat that should be avoided though, the industrial transfats:

Some interesting info on the making of margarine, that is recommended as a “healthier substitute” for natural butter:

Hydrogenation: This is the process that turns polyunsaturates, normally liquid at room temperature, into fats that are solid at room temperature—margarine and shortening. To produce them, manufacturers begin with the cheapest oils—soy, corn, cottonseed or canola, already rancid from the extraction process—and mix them with tiny metal particles—usually nickel oxide. The oil with its nickel catalyst is then subjected to hydrogen gas in a high-pressure, high-temperature reactor. Next, soap-like emulsifiers and starch are squeezed into the mixture to give it a better consistency; the oil is yet again subjected to high temperatures when it is steam-cleaned. This removes its unpleasant odor. Margarine’s natural color, an unappetizing grey, is removed by bleach. Dyes and strong flavors must then be added to make it resemble butter. Finally, the mixture is compressed and packaged in blocks or tubs and sold as a health food.

Partially hydrogenated margarines and shortenings are even worse for you than the highly refined vegetable oils from which they are made because of chemical changes that occur during the hydrogenation process. Under high temperatures, the nickel catalyst causes the hydrogen atoms to change position on the fatty acid chain. Before hydrogenation, pairs of hydrogen atoms occur together on the chain, causing the chain to bend slightly and creating a concentration of electrons at the site of the double bond. This is called the cis formation, the configuration most commonly found in nature. With hydrogenation, one hydrogen atom of the pair is moved to the other side so that the molecule straightens. This is called the trans formation, rarely found in nature. Most of these man-made trans fats are toxins to the body, but unfortunately your digestive system does not recognize them as such. Instead of being eliminated, trans fats are incorporated into cell membranes as if they were cis fats—your cells actually become partially hydrogenated! Once in place, trans fatty acids with their misplaced hydrogen atoms wreak havoc in cell metabolism because chemical reactions can only take place when electrons in the cell membranes are in certain arrangements or patterns, which the hydrogenation process has disturbed.
(http://www.health-report.co.uk/saturated_fats_health_benefits.htm)