|
RECOMMENDED CONCISE
|
Diets for weight, heart, and diabetes
|
|
|
Concise Dietary
Recommendations for health, and to fix/prevent IR, NAFLD, MeS, T2D, Obesity, AS, & CVD (Definitions in Section #4)
--
10/23/16 -- http://healthfully.org/rc/id21.html short 1-4
AS Atherosclerosis |
|
KOL Key opinion leader |
ATP Adenosine triphosphate-energy molecule |
|
MeS Metabolic syndrome |
CVD
Cardiovascular disease |
|
NALFD Non-alcoholic fatty liver disease |
IR Insulin resistance |
|
T2D Type 2 Diabetes |
Healthy Diet
Increase |
Decrease |
Avoid |
Saturated
and monounsaturated fats (animal fats, lard, & butter are best, followed by palm kernel, coconut, and olive oils), fiber,
leafy vegetables, egg, peanuts, , fish, free-ranging beef, nuts, whole milk dairy products including cheese, plain yogurt,
and cottage cheese, breakfast protein mix, whole grain products, beans, |
Meats
& poultry unless free ranging, large portions of fruits especially melons, bananas, grapes, raisins, and dates. 60 grams of protein male, 45 female daily ideal. |
Fructose,
sugar added foods, fruit juices,,polyunsaturated and transfats, vegetable oil , refined carbohydrates, whole wheat4, large portions of carbs and fruit, potatoes, rice,
instant breakfast cereals, alcoholic drinks, artificial sweeteners |
Vinegar, high fiber cereal, Karo corn syrup or sorbitol as sweeteners. |
Fried
foods (unless high in saturated fat), large portions of food with high glycemic index, |
Lunch
meats unless cooked, all GMOs12, corn, soy products, most crackers, chain restaurants. |
Sugars without fructose: barley malt, corn syrup (Karol), corn syrup solids, dextran, dextrose, diastatic
malt, diatase, ethyl maltol, galactose, glucose,
glucose solids, lactose, malt syrup, maltodextrin, maltose, & rice syrup. For extensive foods recommendations
use Fat Chance, pages 199-205 by
Prof. Robert
Lustig. The only significant change I have made in the last 5 years
(9/21) of full-time research is the use of the insulin table. Protein though having a moderately high rating,
the increased insulin is different than from that caused by carbohydrates. The measurement is in error since it
is measuring 2 related hormones, IGF1 & 2 the insulin like growth factors, which do the good thing of causing the
production of proteins from the amino acid from eating high protein foods. The high number in the insulin
index is from IGF1 & 2. Based on this I have stopped relying on the insulin index
1. FIVE DIETS 10/23/16
1) Healthy diet: For those in good health and normal
weight without IR or abdominal; fat. The
goal is to keep fructose low, thus avoid added sugar, juices, & limit fruits. Increase
saturated fats, therefore lower starches. Increase physical excursion to keep
serum glucose lower and thus insulin low. Low rate of glycation requires very
low fructose (see section
6) and taking
antioxidant supplements. The short fast at least once a week promotes a healthy
liver.
2) Fatty
liver (abdominal fat) but no major weight issue: follow the above but do the short-term fast every morning. This
must continue until the few extra abdominal pounds are lost, and your middle has that youthful look, then gradually go off
the daily fast and see if your weight has stabilized at the lower point; if not than go back to short-term fasting. Expect to be fasting for 4 months or longer. Longer fasts
speed cleansing of the liver and other organs-- section 8.
3) Weight loss diet of more than 15%:
Daily
the short fast and restrict calories from carbs to
20% less. If progress is
slow, then add the New Atkins
Diet (ketogenic)
with moderate proteins, and/or alternate day fasting. See section 9.
4) T2D diet on 1 or 2 drugs,
or obesity: Daily short fast and the new Atkins
type diet with moderate
protein. Monitor plasma glucose so as to reduce dependence on drugs. If after 6 month this hasn’t cured T2D then switch
to full alternate-day
fasting. Watch Dr. Jason Fung
explain the issues on insulin
and diabetes and alternate day fasting
diet.
5) Severe T2D
and morbid obesity: Follow a very
low carb diet with alternate-day fasting. T2D is a progressive disease treated with drugs to lower
glucose, then more drugs, & then insulin injections. It is caused by diet
and can be cured by diet. The fast following bariatric surgery cures over 80%
of T2D in the first few weeks, before major weight loss.
Short fast: go on a 16 hour fast (7 PM until 11:00 AM) or longer, thus extending
nighttime fat burning to produce ATP (the energy molecule) to midday. At night because of not eating there is low glucose and thus low insulin.
If hunger becomes an issue than eat green vegetables, black coffee or tea with lemon.
Lower carbs especially those high in sugar. Keep lowering carbs if progress
slows and extend the fast.
Atkins maintenance phase: Once
weight target is reached, the daily intake of carbs is increased by 10 grams per day to find the level where weight is gained,
then drop below that level. Continue to limit refined carbs and foods with high
glycemic index to small portions, limit sweets with fructose, & use the short fast weekly to maintain a healthy liver. Vigorous exercise is a general health tonic and mood elevator. For seniors the addition of natural hormone replacement therapy
might be also required, click on estradiol and testosterone; they play a role in fat
storage, muscle tone, will to exercise, and general health, and very significantly lower the risk for heart attack, dementia,
osteoporosis, arthritis, atherosclerosis--pharma is against prevention.
.
|
|
2. Explanation of processes/fixes -- Outline of process at http://healthfully.org/rc/id23.html
The issue isn’t
calories, but abnormally high level of insulin and its affect upon the weight-regulatory system. Insulin causes fat storage. A fatty liver causes IR, thus
higher than normal levels of insulin with ever increasing store of fat.
If
you fall under situations 3 and 4 above, your metabolic system is mucked up from excess fat in the liver, and simply following
the standard recommendations since the 1970s of “eat less and exercise more” will not work long term. A
population study found that 99.4% of those who were obese, were still obese or overweight 9 years later and for those morbidly
obese 99.898% (situation 4 above)—those who had bariatric surgery were excluded, see British Medical Journal. Moreover because of
existing leptin resistance, when on an energy-restricted diet appetite is increased and metabolism is reduced by over 20%
as the body attempts to preserve its fat store (there goes the desire to exercise). The energy restricted diet with carbs doesn’t cleanse
these organs; thus the regulatory system will cause a gradual regain of weight (the yo-yo diet). The reason for the high long-term failure rate of diets
is that obesity, IR, and T2D are
the result of defects in the hormonal regulatory system. Its
main regulatory hormone is insulin. The process leading
to the regulatory defects starts with consuming over the years too much fructose
and refined carbs that result in a high level of insulin. With high insulin
most of the fructose is converted to fat in the liver and the excess is stored there; this results in a fatty liver (NALFD), which mucks up the hormonal system, first by causing IR
in the liver and then in other tissues. High insulin also entails that the fructose
which is only metabolized in the liver and thus accumulates in the liver, that it will take much longer to be cleared because
the mitochondria will be metabolizing the excess glucose another function directed by insulin as a gateway hormone. Fructose is a net 15 times more reactive than glucose and its slow clearance via metabolism from the liver
entail increased damage to the liver in a process known as “glycation.” This and the excess fat work together to promote IR. With IR the pancreas must release more
insulin than is normal to lower the amount of blood glucose. Because insulin
causes the cells to burn glucose and store fat, the excess in insulin causes an excess fat storage; viz., weight gain. There are two main metabolic systems one for fats the other for glucose burning.
The
very low carb Atkins type diet (called a ketogenic diet) causes the cells to switch to a fat-burning mode and stays on it. Staying in this mode causes tissues to metabolize their stores of fat at a high rate,
and thus to slowly cleanse the pancreas and liver of excess fat; this will cure IR,
MeS, NAFLD,T2D,12 obesity, leptin resistance, and eventually
for the long-term overweight to reset their weight regulatory system. This regulatory
system functions for the long-term overweight with IR and NAFLD to restore the lost fat to it set point, thus the so called yo-yo
diet. Only with fasting can
the regulatory control be bypassed, and for the more severe cases this also requires a ketogenic diet.
3. Net Carbs while on Atkins ketogenic diet—easy table by JK
Net Carbs = total carbohydrates
minus fiber content in grams (avoid those in red)
Egg
1 = 0.4 grams
Seafood
6 oz. = 0
Meats
6 oz. = 0
Poultry
6 oz. = 0
Oils 6 oz. = 0
|
Dairy
American
processed 1 slice 1.5 grams
Cheeses 1 oz. = 0.7
Cottage cheese ½ c = 5
Cream 1 T = 0.4
Cream cheese 2 T = 1.2
Milk
1 c = 11.7 to 15
Yogurt
plain 1 c = 11.6
Greek
Yogurt plain 1 c = 9
|
Raw
Vegetables
Avocado ½ = 2 grams
Bell pepper green ½ c= 2.2
Bell pepper red ½ c =3
Broccoli ½ c = 1
Cabbage shredded ½ c = 1.1
Celery stalk = 1
Cauliflower florets ½ c = 1.4
Cucumber ½ c = 1
Green beans ½ c = 2 |
Nuts
Almonds 24 = 2.5
Brazil 6 = 1.4
Cashews
2 T = 5.1
Mixed nuts 2 T = 2
Peanuts 2 T = 1.4
Pecans 1 oz. = 1.2
Walnuts 1 oz. 1.2 |
|
Lettice 1 c = 1
Olives black 5 = 0.7
Olives green 5 = 0.1
Onion 2 tbs. = 1
Spinach 1 c = 0.2
Squash summer c = 5.2
Tomato 1 med = 3.0
Tomato juice 1c = 8 |
For
those off |
the
induction |
(ketogenic)
phase
|
Fruits
Apple med = 8
Banana med = 30
Blueberries ½ c = 9
Dates dried 1 oz = 21
Fig dried med = 6
Grapes 1 c = 26 |
Grapefruit ½ = 9
Melon cantaloupe 1 c =
12
Orange navel med =15
Peach med = 15
Pear med = 20
Strawberry 5 lg = 5 |
Legumes
Black bean home cooked 1 c = 8
Canned baked beans 1c = 36
Kidney home cooked 1c = 11
Pinto bean home cooked 1c = 25
Soybean white 1c =10 |
Vegetables not leafy
Beets steamed 1c = 13
Carrots steamed 1c = 8
Corn on cob med steamed 15
Eggplant 1c = 5 |
Olive cured 7 = 1
Onion 1 c = 12
Peas 1 c = 14
Potato med with skin = 26
Rice brown 1 c = 43 |
Snow peas ½ c cooked = 2.7
Squash acorn 1 c = 21
Squash zucchini 1c = 3
Sweet potato med = 20 |
Also avoid refined carbs, high carbs,
and like such as in chips, breads, pasta, soda, all juices and sweetened drinks, most deserts.
Since goal is low insulin, also avoid artificial sweetened foods, which through stomach stimulate insulin.
To calculate from the food label,
simply subtract fiber from total carbohydrates
On the Atkins website (http://files.atkins.com/1501_CarbCounter_Online.pdf) is an extensive table of net carbs.
For simplicity the food label on products can be used, simply subtract fiber from carbohydrates to get an approximate
value. Remember that food manufacturers add sugar to nearly every product plus
many of them have various forms of starch as filler and thickening agent (starch is pure glucose).
Each portion of food contained 240 Calories—score relative to white bread
which was set at 100
Peanuts
20 |
|
Fish
59 |
|
Grapes
82 |
Eggs
31 |
|
Oranges
69 |
|
Crackers
87 |
All
bran
32 |
|
Potato
chips 61 |
|
Ice
cream
89 |
Porridge
40 |
|
Brown
rice
62 |
|
Cookies
92 |
Brown
Pasta 40 |
|
Special
K
66 |
|
Whole grain Bread 96 |
White
Pasta 40 |
|
Honey
smacks 67 |
|
White Bread
100 |
Cheese
45 |
|
Coco
Pops
71 |
|
Yogurt
sweetened 115 |
Granola
plain 46 |
|
French
Fries 74 |
|
Baked
Beans can 120 |
Beef 51 |
|
Corn
Flakes 75 |
|
Potatoes
121 |
Popcorn
54 |
|
Croissants 79 |
|
Mars
Bar 122 |
Grain
bread 56 |
|
White Rice
79 |
|
Jelly
Beans
160 |
Lentils
58 |
|
Bananas
81 |
|
Fats
10 |
Apples
59 |
|
Cake 82 |
|
|
from http://graemethomasonline.com/wp-content/uploads/2010/06/Insulin-Index.pdf
Detail explanation of testing
at http://www.janurky.sk/db/articles/20150703n0(kj_not_kj)/images/insulin_index.pdf
These figures are based on test
results for an ideal group: average age 22 and BMI of 23. Foods needing preparation such as potatoes and pasta were boiled, stored overnight in the refrigerator
then warmed the next day in a microwave. Test score was based on the average
insulin level over 120 minutes divided by that for white bread times 100. There
were 503 tests total test for the 36 listed foods. Breakfast cereals were served
with milk. “Plasma insulin concentrations were measured in duplicate by
using an antibody-coated tube radioinmmuonoassy kit (Coat-A-Count; Diagnostic Products Corporation, Los Angeles)”at
1997, p. 1295. Samples of 1.5 to 2.5
mL. of blood were obtained at 15 minute intervals over the 2 hours test period. Unfortunately
this table lacks important foods of vegetables, milk, soda, diet soda, and fat (which I included from another source--Dr.
Fung’s book The Obesity Code
p 193).
The goal is to maximize the
rate of fat burning which requires a low insulin diet. Insulin causes fat storage. Since protein is needed to maintain muscle mass, it must be restricted but
only somewhat. The USDA dietary recommendations are high. Thus I recommend cutting it to 35 grams women, and 45 grams men--for those of average body frame size. This is sufficient to prevent muscle loss. The effect of protein upon insulin and thus fat storage
explains why short-term and alternate day fasting make a very significant improvement upon the low carb ketogenic diet. For most on a ketogenic diet, after a couple of months
the rate of weight loss will decline, the effect of insulin upon leptin. Fasting prevents this phenomenon.
4.
Body & Food Basics 10/23/16
Adipocytes (fat cells) for fat storage; they
secrete the hormones resistin, adiponectin, leptin and apelin.
Amino acids: the 20 different molecular building
blocks of protein. Digestion splits proteins into amino acids.
ATP, Adenosine Triphosphate (adenosine with 3 phosphate molecules (PO4) attached): the body’s main energy molecule. ATP transfers chemical energy within the cell through the loss of one or two of
its phosphate groups. ATP returns
to the high state of energy 3(PO4) through absorbing energy from the metabolism of carbohydrates & fats in the mitochondria. ATP provides the energy for over 90% of biosynthesis (hormones,
collagen, etc.), for muscle contraction, and for intra & intercellular active transport.
GTP, NADP, NAD and others also function as energy molecules.
Cardiovascular disease (CVD) causes, cigarettes and a high
fructose diet. By causing endothelial
dysfunction those cells permit
pathogens
to colonize in the artery walls to cause
inflammation that results in atherosclerosis, and CVD.
Carbohydrate (carb):
fiber, fructose, glucose, glycogen, starch, sucrose, lactose, net carbs (total carbs minus fiber):
Fiber, vegetable fiber, roughage, the carbohydrate component not broken down by digestive enzymes, but some is by
gut bacteria. Fiber has more than ten sugar units. It lowers the insulin spike when consumed with refined carbs.
Fructose (fruit sugar) a monosaccharide found in fruits. Main sources are the disaccharide sucrose, fruits, and high
fructose corn syrup. It is metabolized in the liver into either glucose, or fat which when insulin is stored there to cause fatty liver.
Also fructose is 7.5 more reactive then glucose and by glycation damages
the liver, etc.
Glucose a monosaccharide is the main energy storage molecule for plants; in humans 1-2-lbs
is stored as long-chain glycogen a
backup energy source stored in muscles, fat, and liver cells. Glucose is as
one half of sucrose, and is also obtained from the hydrolysis of the digestible starches.
Glucose and fat are the main sources for production of ATP.
Glycation: a process where a monosaccharide
(simple sugar mostly fructose) randomly attaches to proteins or lipid; this adversely affects their functions, thus glycation
is a major cause of our chronic age-related diseases.
Starch is long chains of glucose units. This polysaccharide is produced mostly by green plants, seeds, tubers, and other parts of plants. It is the molecule for energy storage of plants.
Sucrose, table sugar,
produced by plants; it is the readily hydrolyzed disaccharide consisting of fructose and glucose.
Diabesity: the combination of diabetes and obesity; they afflicts those on the Western diet—a
recently coined term.
Fat
(Free Fatty acids and triglycerides): up to 24 carbon molecules with an organic acid or glycerol molecule on end.
Glycation: The non-enzymatic attachment of a monosaccharide (mostly fructose) to a protein which through
changing its structure thus often diminishes the protein’s functions It is thus a causal factor for most age related
conditions.
Incretins: a class of hormones secreted by the
stomach and intestines into the blood in response to bulky foods to cause satiety and insulin secretion. They are particular responsive to the presence of proteins and
amino acids.
Insulin: a gateway hormone produced by the pancreas.
Its main function is to have cells absorb glucose and store fat. Cells already loaded with glucose, to prevent toxic level resist the message by insulin
to absorb more glucose. Insulin also regulates other enzymes and hormones including
leptin. Low insulin is the cause of type 1 and 2 diabetes. Insulin also promotes the storage in amino acid, and thus we secret insulin by the incretin system in
response to proteins.
Insulin resistance (IR): Since excess glucose is toxic, cells resist the signal by insulin
to absorb more glucose. Thus to promote absorption, the pancreas releases even more insulin, and thereby cause in a person
with IR a higher than normal amount of blood insulin. IR occurs
in the liver cells, and causes fat to accumulate there. Later the muscle and
fat cells develop IR. As IR progresses, fat storage increases
to cause obesity and NAFLD. Fat also increases in the pancreas to a point
which hinders (reduces) the production of insulin to become T2D. Over 50% of Americans have IR.
Ketogenic diet (KD): the Atkins type diet, a very low
carbohydrate diet that causes the body because of lack of glucose to metabolize fatty acids to produce ATP and substances that are collectively known as ketone bodies. Most
KD doesn’t limit calories, only carbohydrates. Ketogenesis also occurs during fasting. Moderate protein & fasting hasten progress.
Key Opinion Leaders (KOLs): people who rise to top positions in their area of expertise. In
fields relevant to business nearly all of them violate the standards of science to produce and spread business-favorable spin,
and are handsome rewarded for their services. The term is used in that sense
of bad conduct. Pharma has used KOLs along with regulatory capture to produce
a drug disaster, then sells it to medical students, physicians, politicians, and the public as cutting edge science.
Leptin: produced by fat cells is in part
regulated by insulin. Leptin in the brain suppresses appetite and it also regulates
metabolism. Leptin is responsible for the 25% reduction in metabolism plus increased
appetite that eventually occurs during an energy-restricted diet. Leptin functions
to maintain fat storage and to restore weight even years later.
Leptin resistance is common among the obese. Resistance
entails a reduction in satiation, thus weight gain.
Lipids
are a group of naturally occurring fat like molecules including waxes, sterols, fats, phospholipids, and others.
Metabolic syndrome (MeS) “is
a is a clustering of at least three of the five following medical conditions: abdominal (central) obesity, elevated blood pressure, elevated fasting plasma glucose, high serum triglycerides, and low high-density lipoprotein (HDL) levels”, wiki. It is associated with development of cardiovascular disease and type two-diabetes. Pharma has framed the discussion of causes of
CVD to promote ineffective drug treatments—see cholesterol myth. A more appropriate list—as its name metabolic denotes--would
be insulin resistance, non-alcoholic fatty liver disease, obesity, and type-2 diabetes.
I am using the metabolic list.
Metabolism in reference to diet refers to the metabolic conversion of mainly either fat or
carbohydrate into the energy molecule ATP mostly in the mitochondria. Under conditions of starvation proteins also can be used to make ATP.
NAFLD (Non-Alcoholic Fatty Liver
Disease): the accumulation of fat by liver cells sufficient to significantly downgrade their various
functions. The NHANES survey 2011 found NAFLD in 30% of adult population—similar % for Europe.
Tobacco
science: generated by tobacco ethics,
industry funded studies which are by design positively distorted to sell products, or for other business objectives such as
deflect criticism, attack off patent drugs, to promote diseases, etc.
Type-2
diabetes (T2D): occurs when the pancreas fails to produce enough insulin to lower glucose to its normal range; it results from
chronic IR and the accumulation of fat in the pancreas which eventually causes
the decline in insulin.
Western
diet: one in which there is over 20% of
calories from sugar, under 35% of calories from fat, of which over half of that fat is polyunsaturated. The most common diet of developed countries and the cause of the diabesity pandemic.
^^^^^^^^^^^^^^^^^^^^^^^Supplemental^^^^^^^^^^^^^^^^^^^^
9 Fasting is easy
and essential 10/23/16
What has gone wrong: It all starts with too
much of the very reactive sugar fructose (net 15 times more than glucose), which damages the live. The liver is part of the glucose regulatory system and this damage causes insulin resistance. Because of insulin functions to cause the cells to take up glucose and burn it; it also causes those cells
to stop burning fat and to store it. With insulin resistance, they require a
higher than normal level of insulin to lower the blood sugar, and thus they have
a higher than normal rate of fat storage.
Those people are prone to storing more fat than they burn. Over 90% of
people of the long-term obese have what is called insulin resistance, and its consequence a fatty
liver (NAFLD, Non-Alcoholic Fatty Liver Disease).
Why fasting works: The fix is to burn the
excess fat in the liver (and if diabetic in the pancreas), and to continue in the fat burning mode by fasting. Without a signal from blood insulin, the cells throughout the body switch to burning the stored fat, this
is what occurs while sleeping. Staying in fat burning longer by fasting allows
the liver to gradually ship-out and metabolized the excess fat it stored. Once
the liver heals by both lowering the sugar in the diet and by eliminating the excess fat in the liver, the liver’s contributions
to the control and metabolism of glucose normalizes and insulin resistance is cured.
A healthy liver is essential in the long-term fix of the weight regulatory system and thus being able to lose weight
and keep it off.
The use of fasting along with a low carb diet reverses obesity and type-2 diabetes. This fix has been growing in popularity, though food manufacturers and pharma ignores this fix and gives
us the wrong message, that of eat less and exercise more. This doesn’t
work for the long-term overweight because their weight-regulatory system has been
reset to their current weight, and attempting to lose weight only results in the yo-yo diet.
I have extensively research the topics of diet and fasting. With the insights
of this research I shall use my experiences to illustrate why fasting with reduced carbs is the fix for insulin resistance,
NAFLD, and excess fat.
My Experience: I never had
a protracted weight problem. By logic I had used the short-term fast when I gained
20 pounds during the winter of 1969-70. I was in graduate school, philosophy,
University of Manitoba. At the age of 26 during the winter my metabolism slowed
down, and so I didn’t burn off rapidly the now excessive calories. I had
developed a fatty liver, and thus was putting on abdominal pounds. It took 3
months of reduced meals and short-term fasting to lose the weight around my middle.
It stayed off because it was short-term weight gain; my white adipose tissue through leptin had NOT reset my weight to 178 pounds. After that, whenever I gained
5 pounds, I simply cut back on portions, quit eating by 7 PM, and skipped breakfast several times a week. The second change was exercise. I moved from Winnipeg to southern
California in 1974 and became in 1975 a sports addict. I started regularly playing
volleyball, cycling, and running, In 1980 I added moderate weight training and
singles racquetball. In 1993 my diet changed for the worse: following the lead of a very fit friend who both weight trained and ran 7 miles a day, I went on a very
low fat (thus high carb) Western diet. Fortunately I exercised daily and watched
my weight; thus I never went more than 5 pounds above my slim weight. Skipping
breakfast, reducing portions, and cutting back on sweets was an easy fix.
In 2012
I watched Prof. Lustig lecture on YouTube, which had gone viral.
He explained why sugar was poison and I took notes. A year later, I researched
his explanation of the diabesity pandemic (obesity and diabetes); he presented the evidence on how excess fructose harmed the liver like alcohol and was driving the
diabesity pandemic. In the spring of 2014, I reduced by 75% sugars including
fruits. I also cut back on carbs from grains about to about 30% of calories;
thus I increased saturated and monounsaturated fats to replace those calories. It
took about 4 months before candy, fruit juices, ice cream, and melons tasted way too sweet.
Though my weight remained for decades the same, I had 3 pounds more around the lower abdomen than when entered college
in 1962. It was a sign of a fatty liver, so I decided in March of 2016 to experiment
with daily short-term fasting. I still ate the rest of the day whatever I desired (my carbs had been reduced a year before
and replaced with saturated and monounsaturated fats). By July of 2016, 4 months
later, I lost 4 pounds, waist shrunk 1 inch, and fasting glucose (a measure of IR)
was 10% lower. I noticed that by skipping breakfast, I had reduced my total consumption
of food. I was less hungry especially at dinnertime and there was no decline
in metabolism with its negative affect upon physical activity and mood. The low-insulin
diet causes a lower level of hormone leptin, a hormone which reduces metabolism and increases hunger—it is the main
cause of the yo-yo diet. (Leptin produced by fat tissue, functions to restore
fat to its normal level.) A big plus was that I experienced in the morning an
increase in mental and physical energy; it is a time when I do most of my studies and writing; and I avoided the decline following
breakfast. I like the short-term fasting.
One advantage
to the lower carbs is that while in the fat burning mode the body increases metabolic rate about 10%. Secondly neurons releases the catechol amines (adrenalin and noradrenalin, and dopamine) which cause stimulation
and mood elevation. This combination has been inherited because of the survival
advantage when food is short—more energy for hunting and gathering. This
is why I now like skipping breakfast. Morning fasting and not eating at night
has convinced me that weight control with short-term fasting is easy and pleasant, much easier than an energy-restricted diet.
Literature on Fasting: Dr. Jason Chapter 20, “When to Eat”
in his Obesity Code, 2016, p 235-251
covers the history and advantages of fasting; his opening Sentences: “LONG-TERM
DIETING is futile. After the initial weight loss, the dreaded plateau appears,
followed by the even more dreaded weight regain. The body reacts to weight loss by trying to return to its original body set
weight… Even if we eat all the right things, our insulin levels stay elevated….
But we fail to address the other problem insulin resistance.” The reason
for the major drop in metabolism is leptin (regulated by insulin) and it physical and emotional consequences; lack of energy with its consequences
on moody and activities. Thus very few of the long-term obese are capable of
going on a life-long energy restricted diet—there are numerous long-term studies which show that the obese gain back
most or all of their lost weight. “Only
fasting addresses insulin resistance.” His clinical experience (over
1,000 patients) and extensive published research proves that fasting is both easy and works—as too my own experience,
and other whom I have consoled.
From Fung’s Obesity Code: I shall
present what I find of most value in that chapter, sometimes quoted and my additions will be in [brackets]. IR causes excess fat storage and leptin promote reduced metabolism
and increased appetite. [But it is not appetite/hunger exactly, rather the feeling
that if I eat a bit more my energy and mental clarity will return to what it ought to be; viz., I will feel better and be
in a better mode (this is the effect of leptin on energy)]. All foods promote
the release of insulin; only not eating will keep blood insulin level low—see insulin table section 3. As Fung points in other
chapters, incretin hormone system responds to digestion in the stomach and small intestine by stimulating the release of insulin
from the pancreas [fats and fructose by far produce the least response, insulin index of 10 and 17 respectively]. Incretins explains why meat, fish, and poultry have a higher insulin index than boiled pasta. Though Fung writes of 24 to 36 hour fasting as curing IR, his
clinic also uses the short-term fasting. “The term ‘breakfast’
is the meal that breaks the fast—which we do daily”--p 237. Fasting
has been used in most cultures and religions, and our ancestral hunter-gatherer was forced by circumstance. Hippocrates of Kos (c. 460-370) wrote; “instead of using medicine, better fast today; to eat when
you are sick is to feed your illness” p 237. Humans like most animals do
not eat when sick. Plato and Aristotle were staunch supporters of fasting. “The body does not burn muscle until all fat store is gone” p 240. “Blood glucose levels remain normal as the body switches over to burning fat
for energy. This effect occurs with fasting periods as short as twenty-four to
thirty six hours. Longer fasts reduce insulin even more dramatically….
Regular fasting has been shown to significantly improve insulin sensitivity. This finding is the missing piece in the weight-loss puzzle. Most diets don’t address insulin resistance,” p240. One of the most potent stimuli of [human] growth hormone {HGH] secretion during fasting. Fasting promotes the use of fat as fuel and preserves muscle mass and bone density. Adrenalin [and noradrenalin] levels go up with fasting,” p 241 they are the natural amphetamines
that create alertness and physical energy. “Breakdown of muscle tissue
happens only at extremely low levels of body fat—approximately 4 percent,” p 242.
“The human body has evolved to survive episodic periods of starvation,” p 243. “Caloric restriction diets do not allow the evolved adaptation that occurs during fasting,”
p 244. We have also like all mammals have evolved a system to return to our normal weight when weight has been lost through
increased hunger and reduced rate of metabolism. Its main regulatory hormone
is leptin that is produced by the adipose (fat) tissue. “Studies of eating
a single meal per day found significantly more fat loss, compared to eating three meals per day, despite the same caloric
intake” 243. “Total energy expenditure is increased during a fast—in
a 4-day fast by 12%,” p244. “In our clinic, experience showed that
appetite decreased as duration of fasting increased. The most astonishing aspect
of this study [107 obese subjects unable to lose weight] was the ease with which prolonged starvation was tolerated. These experiences echoes our own clinical experience at the Intensive Dietary Management
Clinic with hundreds of patients,” p245. The more dangerous visceral fat
is preferentially removed with fasting. There is reference to Dr. Michael Mosley
(British on BBC) 5:2 diet, 5 days of full caloric and 2 days of 25% of calories at the end of a short-term fast. In the trial that compared the 5:2 to the Mediterranean diet with a 25% reduction in calories. At 6 months both groups lost about the same amount of weight, but the 5:2 group have lower insulin and
less IR, at p247. This change (though not measured) indicates that excess liver
fat had been metabolism. The short term fasting made this important difference. For the long-term overweight fasting reverses
insulin and leptin resistance, thus it is essential, and it is used by Dr. Fung to cure type-2 diabetes.
For those who want to know more of the science behind fasting, I highly recommend that you read
my “Evidence of Alternate Day Fasting—Cures
Type-2 Diabetes” and Fung’s book The Complete Guide to Fasting. On P. 204 he states that, “A
major advantage of the sixteen-hour fast is that it is fairly simple to incorporate into everyday life.” The graph on page 202 indicates the amount and duration of the traditional 12 hour fast (7 pm to 7 AM)
the 16-hour fast and the 20 hour fast (3, 2, and 1 meals respectively as to the extent of fat metabolism, and fat storage
when eating. My own experience and others whom I have counseled has convinced
me that short-term fasting is easy, and the scientific literature confirms that longer periods are also easy; this is because
our body has evolved a system to burn the fat reserve and to keep us alert and full of energy so that we more likely to hunt
and gather foods. And as Fung states, “it has a high rate of compliance.”
|
|
|
|
Enter supporting content here
INTERNAL SITE SEARCH ENGINE by Google
Looking for a topic, use Google Internal Search
Engine
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^ Remember that
pharma is in the business of treating illness. There claim of preventing illness is in most cases mere marketing.
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.
|
|
|