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[1], beans­,	Meats & poultry unless free ranging[2], large portions of fruits especially melons, bananas, grapes, raisins, and dates[3]. 60 grams of protein male, 45 female daily ideal.	Fructose, sugar added foods[4], fruit juices,[5],polyunsaturated and transfats, vegetable oil [6], refined carbohydrates, whole wheat4, large portions of carbs and fruit, potatoes, rice, instant breakfast cereals, alcoholic drinks, artificial sweeteners[7]
Vinegar,[8] high fiber cereal,[9], tomatoes juice, 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[10], all GMOs12, corn[11], soy products,[12] 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. 

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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).[1]  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).[2]  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)

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

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.[3]  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.[4]  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.

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