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I am not an experiment.

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When you tell people that you are eating a LC-Normal Protein-HF or Ketogenic diet, the knee jerk reactions kick in. We’ve all heard them. They fall into several categories.

(1) This is just one more fad diet.

(2) Eating LCHF is unhealthy because ____________ Fill in the blank.

(3) You really only lose water weight.

(4) You can’t sustain this type of eating long term.

and the real reason –

(5) I could never give up pasta.

fad diet Any of a number of weight-reduction diets that either eliminate one or more of the essential food groups, or recommend consumption of one type of food in excess at the expense of other foods. Fad diets rarely follow sound nutritional principles for weight loss, which focus on ingesting fewer calories and/or consuming more energy through exercise; fad diets are generally not endorsed by the medical profession. Segen’s Medical Dictionary. © 2012 Farlex, Inc. All rights reserved.

This common definition of a Fad Diet could apply to eating a Low Fat diet that has been the be-all-and-end-all Doctor recommended eating plan for the last 40+ years. It would also include a vegetarian or vegan eating plan.  But it is the Low Carb – Normal Protein – High Fat diet that gets the pejorative “Fad” label.

It is now more than 10 years (21 days more) since I started eating this way. I guess that means that I am an oddity, since “you” can not sustain this way of eating.

A friend – who is on month 4 – commented that this is the easiest way of eating. She is really happy with it.

I have not sustained any health detriments – and I have a physical every 6 months, along with every other type of health check up that insurance will pay for. Here are my latest Lipid numbers as of 4/1/17:

  • Cholesterol Total: 203 (100-199)
  • Tryglycerides: 43 (0-149)
  • HDL Cholesterol: 114 (>39)
  • VLDL Cholesterol Calc: 9 (5-40)
  • LDL Cholesterol Calc: 80 (0-99)

My Doc doesn’t give a hoot about my Total – given my HDL and Tryglyceride numbers.

My fasting glucose: 98 (65-99)

My pulse rate was 60. Actually when I checked it – 55.

And interestingly my blood pressure was 112/64 – pretty much the lowest it has been in ages – probably since my mid 20s. I commented – “Gee – maybe I don’t need the BP meds anymore.” These were prescribed when I was 80 pounds heavier and reduced when I reduced.

Nope – he wants to keep the pressure low so that it will not stress the aortic artery. Ok – a fog rolled over my brain when he started his explanation. Hopefully – continuing on the meds will not harm me.

But – a one person experience (experiment) is not enough to save the day from the nay sayers. 

10th Anniversary – Missed it!

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10th Anniversary

 

Yikees! I missed my 10th Anniversary. No – not my wedding anniversary – but – March 12, 2007 – the day I started eating VLCHF and Exercising.

Wait – 99% of all Nutritionists and Dietitians claim that no one can sustain this type of eating for more than a couple of months and then they put the weight back on plus some.

Missing this important date – tells me one thing – this way of life – has become my New Normal.

Thank you one and all for joining me on this journey. 

Very Low Carb High Fat versus Diabetes

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I hosted today’s 52DC. My topic was Clean Eating. What follows is some of the “discussion” that followed:

My Post: Clean Eating – By any other name – is really confusing. 10 years ago – it meant low fat. Today – who knows?

  • Organic
  • Grass fed
  • GMO
  • Whole Foods or Minimally Processed or Highly Processed Foods.
  • Low Fat or Low Carb or Very Low Fat High Carb.
  • Weight Watchers products
  • Atkins products
  • Alcohol
  • Soda or Diet Soda or water
  • 80-20 rule or 90-10 or 100%

QOTD: What is your personal definition of Clean Eating – at least for this Challenge.

My AOTD: Over the years, I defined CE as WW approved, then Low Fat – never paid attention to anything else. Today, eating VLCHF means that most of the foods I eat are whole or minimally processed foods that we prepare. I stay away from Atkins products and similar highly processed low carb foods. My main processed foods are – condiments. I will buy organic if I can find it at a reasonable price. Have yet to find grass-fed beef locally. Not really concerned about GMOs. I limit diet soda but do not eliminate it. Alcohol – red wines mainly – or – Vodka – or light beer. I’m probably an 80-20 guy.

Jessemaa responded:

AOTD: My lovely {wife} has been an insulin dependent diabetic for over 25 years. She was injecting 70-90 units of insulin per day. She had an appointment with a new MD on 12/19 and he told her if she followed his instructions she could be off insulin in 30 days. Long story short, she stopped using insulin and started a high fat very low carb diet the next day. 60% fat 15% Carbs and 25% protein. I have followed along with the same plan.

She has lost weight and has only used very small doses of 8-10 units of insulin 5 times to deal with a high morning test. Yes folks this is a BIG DEAL.

However she has had a hard time dealing with the transition. Going from very high carbs to no carbs cold turkey has caused some stomach aches, nausea and other side effects. She is doing better day by day and she is sticking with it and will continue. She is under close monitoring with her MD and he is pleased with progress.

I am amazed at the results for her and I am experiencing fewer side effects and enjoying the food plan and losing weight, so it is a win win!

My response: Nice progress – weight loss is happening – well done. 3 cheers for your wife – she is battling a massive change and her body is fighting back. The reduction in insulin shots is just amazing. My son stayed with us for 2 days – and since he ate as we did – his insulin shots went down. He still will not try an alternative.

Jessemaa responded: TNT MAN It is not surprising your son is hesitant, diabetics have been fed a load of propaganda their whole lives. Even the Diabetes Association refuses to accept that a low carb diet is a safe alternative. Follow the money, billions are spent on diabetes related drugs. Billions in R & D for drugs but very little in nutrition studies. Unfortunately some of the proponents of the low carb diabetic solution are labeled quacks. It took one doctor who was on the program himself to inspire my lovely and I to take this huge step.

My final statement: You hit the nail on the head. Well said!

And the War against Low Carb heats up!

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Professor Tim Noakes, known for his controversial low-carbohydrate high-fat diet, has criticised researchers who have claimed that a balanced diet delivers the same results as a low-carbohydrate diet.

This is the opening paragraph in the story published on January 10, 2017, by News24Wire out of South Africa, entitled “Noakes slams study that aims to debunk low-carb diet benefits.”

Noakes went after the authors of a study that purported to show that a Low Carb diet had no greater effect that a “balanced” diet.

My take-a-ways:

  • The opening paragraph  to this news article used the phrase “controversial low-carbohydrate high-fat diet.” This immediately sets the biased tone of what follows.
  • It is a Meta Analysis of other studies – not a new study. Noakes points out in fancier terms the old adage – GIGO! Yep – Garbage In – Garbage Out.
  • Noakes position that: The study did not analyse the effects of a low-carb diet because the carbohydrate intake used in the study was 35%, rather than the recommended 5% a low-carb diet should consist of.” 35% of a 2,000 calorie diet would be 700 calories or 175 grams of carbs. That may be lower than the usual – but is no where near VLCHF diet of 25-50 grams of carbs.

The Article gave no links or citations to the underlying study and how it was conducted. I believe this is the Article– but it was published in July 2014 – so I am confused.

U-M Study Bodes Well for Low Carb Eaters.

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I love headlines. Particularly those that herald a Magical – Secret way of preventing Diabetes. They get our attention – but they don’t really do more than draw lines in the sand.

So goes the recent press release on a University of Michigan Study.

Three low-carb meals within 24 hours lowers post-meal insulin resistance by more than 30 percent, but high-carb meals sustain insulin resistance, a condition that leads to high blood pressure, prediabetes and diabetes, according to a University of Michigan study.

The study also found that two hours of moderate-intensity exercise, which is supposed to lower insulin resistance and blood sugar levels, has no impact on these results. To the contrary, blood sugar levels increase after the exercise, said Katarina Borer, professor in the School of Kinesiology and principal investigator in a study done with doctoral student Po-Ju Lin, now at the University of Rochester Medical Center.

But read and see.

In the U-M study, 32 post-menopausal metabolically healthy women were divided into four groups and given meals of either 30 or 60 percent carbohydrates with or without moderate-intensity exercise before meals. The low-carb group showed a reduction in insulin resistance after the third meal in the evening, but the high-carb group sustained high post-meal insulin, Borer said.

  • First- the study is very small – 32 individuals. This is just too small for too short a time be meaningful.
  • Second – the group was post-menopausal metabolically healthy women – 50 to 65 years of age. Not sure why they chose this group but – anecdotal information has shown that this is a group whose hormones are “different” and have always had a more difficult time losing weight on a Low Carb diet.
  • Third – The reduction in the percent of carbohydrates went from 60% to 30%. Based on a 2,000 calorie diet – one group ate 1,200 calories or 300 grams of Carbs while the other ate 600 calories or 150 grams of Carbs.

If you want to read a more complete discussion of the Study check it out here.

I love reading positive reports – but ones like this – merely get critics all lined up to tear it apart.

Still – those of us who eat low carb – are not surprised by even this small change on one day.

 

Chinese Fried “Rice” with Chicken

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cauliflower-rice

Found this product at Costco the other day. What to make? What to make? 

Chinese Fried Rice – what else? Turned out pretty good. Next time, I will not precook the cauliflower.

Chinese Chicken Fried Rice

Ingredients

2 eggs
2 tablespoon water
2 tablespoon butter
2 tablespoon sesame oil
1 onion, chopped
1 can Asian stir-fry vegetables (Rinse and Drain)

4 cups cauliflower riced, cold
4 tablespoons soy sauce
1 teaspoon ground black pepper
1-2 cups cooked, chopped chicken meat

Directions

In a small bowl, beat egg with water. Melt butter in a large skillet over medium low heat. Add egg and leave flat for 1 to 2 minutes. Remove from skillet and cut into shreds.

Heat oil in same skillet; add onion and saute until soft. Then add cauliflower rice, vegetables, soy sauce, pepper and chicken. Stir fry together for about 5 minutes, then stir in egg. Serve hot.

TNT Plan A and the Protein Conundrum

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The entire Protein issue is a head buster. Seriously. The suggested amounts are all over the place. The US RDA is about 46 for an adult woman and 56 grams for an adult male. But – check out this calculation at LiveStrong.

There is also the fact that a portion of protein and particularly excess protein is converted into the equivalent of carbs – glycogen – by the process called glycogenolysis.

How much protein – a question mark. There are those that do blood tests to establish their personal levels – which change with age, activity and maybe even the alignment of the stars and the planets. OK – that was tongue in check.

So – back to Plan A.

The Muscle-Building Time Zone

The Nutrition Tactic: Workout Nutrition

The Benefits:

  • Dramatically accelerates muscle growth
  • Speeds workout recovery

When You’ll Use This Tactic: From 60 minutes before you lift weights to 30 minutes after your training session.

What You’ll Eat: Depending on your goals (i.e. faster fat loss or more muscle), you’ll either eat a snack of protein — such as a protein shake or some tuna — or a snack that contains both protein and carbohydrates, like a turkey sandwich.

Why It Works: Resistance training primes your muscles to grow — all you have to do is feed them. So you’ll always include protein during this time, since this nutrient provides the raw materials for muscle growth, without inhibiting your ability to burn fat. And if you’re okay with temporarily slowing fat loss, you can also down a hefty dose of carbohydrates, which will boost muscle-growth even more.

Protein Only

(TNT Plans A and C)

Prepare a protein shake (mixed with water) that provides a blend of at least 40 grams of whey and casein protein. When choosing a product, look for one that contains both whey and casein protein, and which has only small amounts of carbs and fat.

Drink half of the beverage 30-45 minutes before your workout; drink the other half immediately after your workout.

Eat a Fat-Burning Time Zone meal or snack that contains high-quality protein within 30 minutes to an hour after your training session. (Your snack could be another 20 to 40-gram protein shake.)

Add that up – and what you get is easily 40-8o grams of protein around exercise. This leaves – maybe another 40-60 grams for the rest of the day. That is – 30 grams a meal.or 3-6 ounces of meat at each meal.

If you check out the suggested recipes – you will find that – 3 ounces or so is approximately what’s called for. 

Check out the various “pages” listed to the right – I’ve been bouncing around the protein issue for years. Me – now – well – I have reduced my exercise protein to maybe 20 grams mixed into my morning coffee prior to working out. After the workout – I have breakfast with easily another 25 grams mixed into a high fat meal.

I wish there was an easy formula without sticking myself and drawing blood.

Any suggestions?

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