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RECOMMENDED CONCISE
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Seniors, why healthful living matters the most
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There is a library of materials on fats,
carbohydrates, cholesterol and saturated fats myths, cardiovascular disease,
healthful supplements,
and diets, two libraries health and political documentaries with links. 6/6/15
The rate of adult obesity is over 50%[1], cardiovascular disease (CVD) deaths over 60%, and dementia 47% of those over 84 years, diabetes among seniors over 26%. Something
is very wrong. It started with the FDA low fat--thus higher
carbs & sugars—diet.
table
of frequently used abbreviations
AS Atherosclerosis
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N6 Omega 6 fatty acids
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CVD
Cardiovascular disease
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MeS Metabolic syndrome
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IR Insulin resistance
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NALFD Non-alcoholic fatty liver disease
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KOL Key
opinion leader
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T2D Type 2 Diabetes
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N3 Omega 3 fatty acids
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A
Message for Seniors on
Supplements & Diet
http://healthfully.org/rc/id21.html 7/13/15
Benefits of
supplements, with embedded links to medical journal articles.
A supplement is a chemical that is identical
to one found in the body which is taken based upon claims of benefits;
distinguished from a drug that is not natural to your body or diet. As you get
older your tissues and organs have
diminished functions, thus the risk for age-related diseases increases. Because
the body’s reserves are less, the
benefits of exercise, healthful diet, and healthful supplements yield both a greater
improvement in health and a reduction in risk for age-related chronic and acute
conditions. For example a person who
starts jogging at 60 for 10 years will on an average benefit more than a person
age 40 year for reduction in the risk of heart attack, caner, and type-2 diabetes.
The same logic applies to supplements and
diet. One well-constructed
study of senior
male runners found that the runners as a group postponed disability by 8.7
years and “the control group had a 3.3 times higher rate of death” (81 versus
26 for the runners).
Big, bad pharma essential controls
the production
of information for their financial benefit,
thus they through their KOLs (Key Opinion
Leaders) teach
doctors through required continuing education class that they fund and in
medical textbooks written by KOLs that supplements do not work, and they do tobacco
studies to “prove” it. Bad pharma “proves”
that aspirin and sex hormones are dangerous. Thus you must put out of mind what
is commonly
said by the corporate media and doctors on the healthful choices listed. I have
carefully sorted through the journal
articles (ignoring pharma’s tobacco science) for the best of the supplements.
For each article (link below) I have spent
over 300 hours—the embedded links provide the journal evidence. Though
my search is incomplete, the short
list of supplements is sufficient. Little
additional benefit would be gained by adding more supplements. The current list: natural sex hormones estradiol
with progesterone for women,
for men testosterone, CoQ10, vitamin
C, fish oil
as a source of omega-3 fatty acids, vitamin D, and glutathione--in that order for
benefits. If you have a weight problem
or markers for cardiovascular disease (other than elevated cholesterol) than a very
low carbohydrate
diet will allow
the body to heal. Like trans fats which
are artery clogging, a similar effect comes from polyunsaturated fats which are
subject to rancidification in the body.
Saturated and monounsaturated fats are the best source of energy. To
the positive list added exercise that
pushes you near to your cardio limit, and also weight training. The only drug
of major benefit is aspirin at the 325
mg dose, or more. It prevents
cancer, atherosclerosis, and
increase cancer and heart attack survival.
Our corporate system follows tobacco ethics; the amount of harm pharma
does is tragic. Watch the
documentaries that expose
their perversion of medicine and nutrition.
The healthfully site is
dedicated to exposing the tobacco science and to recommending superior
alternatives. As risk goes up and health
declines, the benefits from the recommendations increase.
What has gone wrong:
We
have gone the paleo diet condition where ischemic events[1], CVD/atherosclerosis, T2D,
MeS, obesity, NAFLD were
rare, to being common, thanks to the Western diet. The list of causes according
to significance:
high fructose É high
carbs É high trans and polyunsaturated fats É
cigarettes[2]
É polypharmacy. These cause the
prevalence of conditions
rare among the elderly on a paleo diet: ischemic events, carcinoma, neurodegenerative
diseases, join-bone degenerative diseases, intestinal disorders, macular
degeneration et al. The process starts
with a high fructose consumption which when in excess is converted in the liver
into fat and stored there. Up from 64
lbs. in 1950,[3]
the US averages 151 lbs. of sweetener
per year of which half of it consists of the sugar fructose. The liver plays
key indirect role in the regulation
of insulin. When the liver is damaged through
the accumulation of fat in hepatocytes, metabolic regulation is affected in
ways that increase the incidence of the above listed conditions. The Department
of Agriculture recommended in 1978
a 25% reduction in calories from fats, and this resulted in them being replaced
by carbs including sugars. This dietary
switch exacerbated the processes leading to the listed pathologies. This was
made worse because of the marketing
of the much cheaper plant derived polyunsaturated fats which undergo in the
body oxidation (rancidification). Like
trans-fats (which are derived by hydrogenation from polyunsaturated fats), they
promote atherosclerosis which is the main causal factor for heart attacks and strokes.
To promote the sales of processed foods, we
were warned that the expensive animal derived saturated fats caused CVD—they don’t.
What to do: Eat
a low insulin diet (very low in carbs until desired
weight is obtained). Avoid manufactured
foods (commonly called “processed foods”).
I call them manufactured because their production is guided by the
maximization of profits. Manufactured
foods are high in unhealthful sugars and the unhealthful trans and
polyunsaturated fats. Note: the
“0 trans-fats” on the nutrient table on
the products is a pseudo fix. Eat a
healthful diet, take the supplements recommended above, avoid polypharmacy, and
to increase motivation watch repeatedly the documentaries and lectures listed
on the video page.
[1] Lack
of oxygen, an acute event, often affecting the heart or brain, which damage
tissue through the restriction of the flow of blood brought on by a thrombosis
(clot) most of which result from the leaking of young unstable plaque associated
with atherosclerosis.
[2] Cigarettes are low because the Japanese who
smoke more than those in the US have a much lower incidence of ischemic
events. Thought they eat a high
carb
diet, they eat a very low fructose diet (14 g vs 75 US average).
For those on a Western diet, once endothelia
dysfunction occurs through IR and glycation by fructose, the risk for ischemic
goes up.
[3] For
the average person Prof. Robert Lustig estimates that 40 g of fructose will NOT
damage the liver through fat accumulation, and thus muck up metabolic functions. Above that amount the risk for developing a
fatty liver increases—susceptibility depends on a variety of factors such as
caloric requirements, insulin resistance, and genetics.
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3. How Did We
Get Here
The
prima facie evidence is that the low
fat, low cholesterol diet adopted in the 1977 by our government and in the next
decade by governments around the world along with the advertising campaign of
processed food campaign produced the global health disaster. A
government congressional committee ignored the critics and based on weak evidence
decided that high serum cholesterol and triglycerides (3-fat molecules joined) caused
CVD and that lowering them in diet
was heart health. This resulted in replacing fat with carbs. Pharma wanted to
treat high cholesterol with
drugs; food manufactures wanted cheap hydrogenated vegetable oils, and tobacco
wanted not to be blamed for CVD. The
Senate panel (McGovern Commission) of
experts investigating the rise in CVD
missed cigarettes, which at a pack-a-day cause atherosclerosis and doubles the
risk of death by heart attack—the FDA had warned only about lung cancer. Over
twice as many deaths are caused by
tobacco induced CVD and strokes than
from lung cancer. In 1965, 42% of the adult
population smoked,
and smoking a pack a day doubles deaths from heart attacks. Without controlling
for cigarette use, their population
studies were flawed. Dr. Kellogg, of
cereal fame, published in 1922 a 171 page concise compendium of research on
tobacco’s known health consequences, including the destructive action on blood
vessels, at. The government’s half-century of inaction &
media silence are two examples of the power of a perverse corporate system in
our pseudo-democracy. That is how the science behind healthy diet
can get turned upside down by big money. Our government ignoring the evidence
and fails
to warn about sugar and refined carbs.
4. LOW
INSULIN DIET http://graemethomasonline.com/wp-content/uploads/2010/06/Insulin-Index.pdf
Each portion of food
contained 240 calories—score relative white bread which was set at 100
Peanuts 20
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Fish
59
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Grapes
82
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Eggs
31
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Oranges
69
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Crackers
87
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All bran
32
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Potato
chips 61
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Ice cream
89
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Porridge
40
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Brown
rice
62
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Cookies
92
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Brown
Pasta 40
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Special
K
66
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Whole
Bread
96
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White
Pasta 40
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Honey
smacks 67
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White
Bread
100
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Cheese
45
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Coco
Pops
71
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Yogurt
115
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Granola
plain 46
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French
Fries 74
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Baked
Beans
120
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Beef
51
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Corn
Flakes 75
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Potatoes
121
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Popcorn
54
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Croissants 79
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Mars
Bar
122
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Grain
bread 56
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White
Rice
79
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Jelly
Beans
160
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Lentils
58
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Bananas
81
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Apples
59
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Cake
82
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Low carbohydrate
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Avoid fructose
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Fiber is the only good carbohydrate
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Small meals
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Frequent snacks, best have protein &
fiber for satiety
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Fats, fiber, and protein slow stomach
clearance—lower insulin response
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Physical exertion lower serum glucose
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Saturated fats are best source of
energy, monounsaturated 2nd
best
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SELECT FOODS ACCORDING TO INSULIN INDEX
TABLE--below
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5. Setting the Record Straight on points
relevant to diet-- (trashing
corporate marketing science)
High plasma cholesterol causes CVD.
TRUTH: High plasma cholesterol
has not been demonstrated to be a
cause of plaque formation. CVD’s
main cause is infective agents within artery
walls which damage LDL with toxins and cause an immune response by macrophages
that cause atherogenesis. The
cholesterol deposits in the artery walls are a byproduct of the immune
response, as too are calcium crystals, foam cells, triglycerides, and
lymphocytes. Cholesterol is a bystander
not a cause; thus lowering its production with drugs does not prevent AS or heart
attack. Autopsy studies found no relationship between
plasma cholesterol and degree of AS in
those died violent deaths, see. Avoid saturated fats because
they cause CVD by raising the plasma level of
small-dense LDL which is associated with CVD.
TRUTH: Saturated fats don’t
raise cholesterol levels
or small-dense LDL. LDL level is not associated
with CVD (see #1). A meta-analysis of 21
studies on saturated fats, “failed to find an association with CVD, Wiki and also Wiki.
This extends to all types of fats when
“increased from 30 to 50% of total energy,” 2004.
Vegetable oils are preferred
to animal
fats. TRUTH: Vegetable oils are
associated with diseases because they are high in polyunsaturated fats and
become rancid in the body and on the
shelf--1945
and. Some of their
oxidation products are harmful. Second,
they are high in omega-6 fatty acid which blocks
conversion of omega 3 oils to an anti-inflammatory agent. Our Paleolithic ancestor averaged 2 parts
omega-6 to 1 omega-3; today it’s 16 to 1.
Many people wisely take a fish-oil supplement to improve the ratio of
omega-3. Because of its effect on the
immune system and rancidification vegetable oils promote the diseases
involving inflammation, including CVD,
arthritis, and Alzheimer’s disease and other conditions. The more expensive
animal fats are the best source of fat followed by the
palm kernel, coconut, and olive oils which
are high in monounsaturated fats. Sugar (the disaccharide sucrose, fructose
and
glucose), fruit sugar (fructose), and starches (long chains of glucose) are
merely empty calories without nutritive value; viz. harmless sources of energy.
A calorie is a calorie. TRUTH:
sugars and starches (pure glucose) damage tissues. Fructose and glucose
randomly bind to
proteins (in a process called “glycation”) to damages proteins in your cells.
Thus glycation
promotes the degenerative conditions associated with old age: CVD,
atherosclerosis, Alzheimer’s, macular degeneration, et al. Fructose
(fruit sugar) has a glycation rate
of 7-10 times that of glucose. Fructose
is converted in the liver to fat which can causes liver dysfunction that
progresses to non-alcoholic
fatty liver disease (NAFLD), and
that affects the plasma-glucose
regulatory function of the liver to cause IR. Fructose also by minimal
affecting insulin, bypasses the appetite regulating system involving leptin
& ghrelin, which causes weight gain.
Fructose stimulates the addiction
center of the brain (see #6 below) to promote sugar addiction. Clearly,
sugars are not harmless empty
calories, nor are starches with high insulin index. The cause of obesity is a sedentary lifestyle
& gluttony. TRUTH: a high carbohydrate
Western diet with its 180 grams of sugars daily that causes liver damage and IR.
Its high serum insulin increases fat storage. When IR
develops the biological system which controls weight is reset. The common diet
yo-yo effect for the obese is
a result of this regulatory system which reduces the rate of metabolism and
increases fat storage. This system is
found in all mammals. Hormone replacement will not promote weight
loss. TRUTH: during and following
menopause women experience a precipitous drop in estradiol (the most healthful
and active of the 4 natural estrogens).
This drop in estradiol increases LPL which regulates weight, distribution of fat
and physical activity. “Natural HRT [NHRT, estradiol plus
progesterone] reduces insulin resistance and fasting glucose in women with
diabetes” at. Numerous studies have found similar benefit
for men on testosterone due to its androgen effect which increases metabolism. HRT for men and women poses major health risks
which outweigh their benefits. TRUTH:
natural hormones lower risk for breast and prostate
cancers. Men in the highest group for
testosterone, have the
lowest rate of prostate cancer.
Estradiol moderately lowers the rate of breast cancer. In sufficient
dose NHRT will reset the biological
clock to a younger
age and thereby significantly reduce the risk of most age-related chronic
diseases. Estradiol with progesterone
lowers CVD risk. Testosterone decreases the risk of heart attack.
Current wisdom is based on
pharma’s junk science & tobacco ethics.
Read the section on the WHI study
which exposes NIH’s use of Prempro. Two lies about type 2-diabetes: that it is caused by high plasma sugar
therefore drugs are given to lower sugar, and that it is a life-long condition;
viz. it can’t be cured. Truth:
IR is the problem which is cured
by either bariatric surgery or by Dr. Janson
Fung’s dietary treatment of low-insulin diet with alternate day fasting,
or low carb
high fat. Pharma is highly regulated by the FD
A to
protect the public from the tobacco
ethics used by corporations to fulfill their fiduciary duties. Truth: that there is a revolving door between the
FDA and pharma, and that at the highest levels the FDA is ran by executives
from pharma and their KOLs. For
a summation of the ways in which the
evidence base has been broken—link,
or YouTube Dr. Angell. Our corporatist government enacted the
Prescription Drug User Fee Act of 1992 to make the FDA dependent upon pharma
for over half of its budget. Congress
wants the FDA to serve the pharmaceutical industry. Link to Consumer Report on the FDA. Read Prof. Ben Goldacre’s Bad
Pharma. Doctors
know what is best for patients. Truth: the education and sources of for doctors’
information has been manipulated by pharma so as to turn them into drug
pushers. Pharma runs and owns the
results of clinical trials, thus positive bias is the norm—32%. The information foundation is distorted.
Pharma is very good at marketing and doctors
have become their pawns. For an
insightful explanation of how this has occurred click on link—you need to know. Pharma
and food manufacturers through junk tobacco science, corporate media, and
misinformed doctors who are taught by KOLs,
all this produces in the masses
and doctors cognitive
dissonance which results in a failure to respond to the critical
evidence. Pharma has framed the
discussion to produce profitable results.
6. Some great supplements
Besides diet, exercise, and physical
activity contribute to adjusting the weight-appetite system and to promote cardiovascular
health, there are supplements and drugs that prevent damage to LDL,
inflammation & oxidative damage.
Best are aspirin 325 mg, CoQ10, vitamin C, &
omega-3 fatty acids fish oil—in that order.
All 4 reduce very significantly the risk for CVD & other chronic conditions.
Natural
hormone replacement therapy (NHRT)
for women and elderly men testosterone in sufficient dose is highly recommended;
they are heart healthy, and dramatically reduce the risk of osteoporosis, some
cancers, Alzheimer’s disease, muscle weakness. These hormones promote weight
control and the motivation to exercise.
Go to their links above for the best usage and their many benefits; and
you will understand why pharma has with junk science opposed their usage. For
more info on statins, cholesterol
myth, CVD, carbs, fats, and a video library click on
links. The video page has
documentaries and books confirm my claims. Click on Junk treatments to find out why the medical
industry functions
like tobacco, and how pharma accomplished this. For a longer version of this
paper with
several additional topics click on link. ^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
An appealing theory is often shot down by the
details. In their theory, lower serum
levels of LDL would result in less glycation and oxidation and thus lower CVD,
but for reasons too complex to
develop here, lowering LDL doesn’t work—see Statins. But ineffective
drugs didn’t stop pharma from promoting sales through the dyslipidemia model
(high cholesterol) for CVD. Pharma
wasn’t interested prevention of atherosclerosis--the
cause of CVD--but to sell drugs to
modestly lower cholesterol and triglycerides, back then. Pharma and food manufacturers
supported the
low-fat, low-cholesterol diet; and so our government reversed its position on
carbs and fats, and thus ignored 60 years of research. Dietary percentage of
fats fell 25% and thus
carbs rose by 50% to fill the energy gap (a gram of fat has 9 calories, carb 4). To
make matters worse saturated fats were
held heart unhealthy, thus food manufacturers replaced them with the “safer”
unsaturated fats and hydrogenated trans-fats from vegetable oils—more expensive
lard was out. They erred: hydrogenated
trans-fats promote CVD as does the high ratio of omega-6 to
omega-3 fatty acids (see #3 above). Saturated
fats traps the flavors in foods, so food manufacturers to improve palatability
increased the sugar content. The
combination of high sugar and carbs and low fiber along with unhealthful fats
brought caused our spike in the incidence of CVD, obesity, and diabetes.
Note, it isn’t cholesterol that causes CVD, but inflammation
caused by viruses
and bacteria colonies
within the artery
walls. Pharma is not
in the prevent business when it can reap billions lowering cholesterol. Pharma
following tobacco ethics is very good
at marketing. It wasn’t bad food
science, for much of this was known by the 1930s (read Gary Taubes, Why
We Get Fat, 2009), but rather the influence of corporations upon decisions
and information. Corporations have a
fiduciary duty to maximize profits. I
call this tobacco ethics. A perverse
system produces perverse
results.
So what is to be done?
Turn the clock back five decades:
avoid sugars, cut way back on refined carbs, and processed foods;
greatly increase saturated fats as the source of energy (follow the table on
page 1). For weight loss, heavily
restrict carbs & replace with fats, it works. In the well-constructed international
A to Z Weight Loss Study of 3 different
diets.
Adkins Diet: very low carbs, high
fat and proteins, & no limit on calories. Adkins diet had an average weight
loss after 1 year of 18.26 lb. for adherents.
The adherents to the Zone & Ornish diets loss 14.3 and 8.14 lb.
respectively. The Zone Diet is low carbs
and high protein, mono-saturated fats, and vegetables. The Ornish diet, exercise,
fresh organic
foods, and avoid meats and processed foods.
These result for the high-fat protein diet is consistent with what most
nutritionists and food scientists once recommended—see for example the health
guru Carlton Frederick PhD, Low Blood Sugar
and You, 1969) and
Taubes supra. The old wisdom is having a
rebirth, but in our business–first world changes won’t occur from the top
down. The billions spent on food
advertising insure that the wrong message will prevail and obesity epidemic
will remain a mystery.
Review of Life without Bread:
How a
Low-Carbohydrate Diet Can Save Your Life –On Aamazon.com. Some
months ago I decided to get rid of the excess weight. As I had read something
about a "low
carb diet" on the net, and the idea of starvation wasn`t appealing, I
decided to go for the "fat/ protein" solution. I ordered a lot of
books on the subject, and read a lot on the net. After four months on primarily
fat and proteins, I have lost about 20- 25 kg. It really is an incredible
effective way to reduce weight!!! This
book is an excellent description of the diet. It even explains how the body
converts food to energy; which the body transfer and uses wherever necessary.
This is something the other books left out completely. I highly recommend this
book! [High protein,
saturated fats, and very low carbs are the key to weight loss].
For
those with insulin resistance, type-2
diabetes, or non-alcohol fatty liver
disease: the fix is simple, an extremely low carbohydrate
diet. The cure is not pharma’s drugs to
manage sugar, but rather to manage insulin, and this is accomplished through
avoiding the mechanism which causes the pancreas to produce insulin, which is
to avoid carbohydrates. Click on the
links and watch Dr. Janson Fung explain the issues: his method, on insulin and diabetes. He
recommends fasting, however, the extremely low diet such as Atkins and Medifast
also work for most. The object is to
keep the insulin level very low. This
entails not only eating foods with a very low insulin index and glycemic index,
but also eat small meals, lots of snacks, and physical excursion, because this
will keep your insulin level low. Follow
this routine or that of alternate day fasting as Dr. Fung recommends, because
this will permit the liver to heal and the biological mechanism which controls
weight and insulin to reset. Type-2
diabetes is a progressive disease that starts with insulin resistance. The
drugs pharma offers do not stop its progress; a progression that shortens life
an average of 7 years. Once convinced,
changing diet is doable.
[1] “A 2010 meta-analysis
of 21 studies examined the
effects of dietary saturated fat intake and found that ″there is no significant
evidence for concluding that dietary saturated fat is associated with an increased
risk of CHD or
CVD” Wiki.
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Disclaimer: The
information, facts, and opinions provided here is not a substitute for
professional advice. It only indicates
what JK believes, does, or would do. Always
consult your primary care physician for medical advice, diagnosis, and
treatment.
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