Weight Loss
How many times have you heard the expression “in order to lose weight, just eat less and exercise more”. It’s what doctors are taught. Are you under the impression that being fat and overweight is your fault? That those who are obese lack will power? Obesity is a problem because of a lack of understanding of how macronutrients are metabolized and how our guidelines on nutririon are absolutely wrong.
Let’s start with the primary concept of Calories. It is taught that each and every Calorie is equal in value. Coca Cola and Pepsi want you to believe this. Because if every Calorie is the same, then it is your fault for being fat. But the truth is that “every calorie is NOT the same”. The way your body processes fats, carbohydrates and proteins leads to differing results. For example, anything that raises insulin puts your body in an anabolic state and makes it difficult to burn stored energy and makes it easier to store more of what you eat. When you eat both fats and carbs your body generally prefer to utilize the fatty acids and store excess carbs. This is explained by the Randle Cycle that is very rarely talked about. When excess protein is consumed it can be converted into glucose which elevates insulin and can be stored as fat. You see, a calorie is not a calorie because multiple metabolic factors come into play.
On top of that, nutritional advise, especially from the government, is essentially bought and paid for by the food industry. Virtually all members of the committee who make up our dietary guidelines have conflicts of interest with Big Food. We as Americans have been following the government guidelines since their inception in 1980 and we have become more sick, obese and chronically ill. We have done what we were asked. We have reduced saturated fat and meat intake and increased the amount of carbs we eat. And look at us! Fatter, sicker and with more chronic disease than ever! You go to your doctor and he/she looks at you in judgement, and you feel like a failure.
If you follow what most doctors and nutritionists advise you will continue to fail, because it involves calorie restriction and constant hunger, which is not sustainable. It will be a low fat diet where you eat less calories than you burn. One can lose weight this way, but it is not sustainable. The most satiating ingredient, saturated fat, is removed. And saturated fat is NOT bad for you. It does not cause heart disease [see my section on saturated fats]. How many times have you summoned up the courage to lose weight this way and have done it…to only regain it back? If one needs courage and commitment to lose and keep weight off, it can’t be done. You cannot be at war with yourself forever.
So what does it take? It takes a commitment to learning simple metabolic facts and applying them. Exercise can be involved and is always good for you. But the over-riding component is a change in diet. One cannot exercise enough to outrun a bad diet. But fortunately, once you learn what is truly good and bad for you and the reasons, you can begin to change your life.
There are many diets that can accomplish weight loss. Each person is unique and needs a tailored approach to meet their goals. Dietary choices have a huge impact on success. For example, some may dislike vegetables and prefer to eat meat. Others may be just the opposite and prefer a vegetarian diet, while some might prefer a diet of mixed meats and veggies. Some dislike counting macros and Calories and want to eat until satiated. Others prefer to very proactive. There are those with religious and ethical choices that determine as to what to eat. Thus, one specific diet plan does not exist. Whatever plan one chooses, it needs to one that can be maintained and becomes a lifestyle. But the one thing that is equal among all the successful weight loss diets are that they are high in fats, medium in protein and low in carbs.
If you would like to try a low fat, high carb diet let me say, more power to you! Below is a review of 31 studies which compared a low fat diet versus a low carb diet, and in all 31 studies, the low carb diet was the superior one for losing weight.
Before we even try to create a new lifestyle, we need to look at the dietary trends that have made Americans one of the sickest and most obese peoples on the planet. There are three trends that have occurred over the last 100 years in the US regarding our diet.
The rise of sugars and carbohydrates in our diet.
The increase of seed oils.
The massive increase in ultra-processed foods.
To accompany this, big industries with enormous influence on our politicians have arisen. This includes the agricultural, food and sugar industries. To complement this are the pharmaceutical companies that profit when we are sick, which provides little incentive for them to find cures, but rather, treatments that exist for as long as the disease exists. Cardiovascular disease and diabetes provide very profitable intervention therapies. These relationships form the political relationships that influence government guidelines on nutrition.
It should be noted that while the rise in seed oils, sugars and processed foods are only associated with the rise in diabetes, obesity, cardiovascular disease, alzheimer’s disease and chronic disease in general, it technically cannot prove causation. But, it is highly coincidental. Let’s look at what these do to our health.
Fats have just been totally misunderstood and misrepresented. Saturated fats are good for you. They do not readily oxidize and are very satiating. They make you feel full for a long time. It is the polyunstaurated fats that are bad for you. These include the seed oils. Seed oils cause inflammation and obesity. Seed oils have linoleic acid (an omega-6 fatty acid) which raises arachidonic acid in the body leading to inflammation. They also raise 2-AG and anandamide causing excessive endocannabinoid signaling leading to weight gain. The other calls of fats, the monounstaurated ones such as olive oil are also good for you in raw form. One must take care that it is real olive oil from a good source.
Alvheim AR, Torstensen BE, Lin YH, et al. Dietary Linoleic Acid Elevates the Endocannabinoids 2-AG and Anandamide and Promotes Weight Gain in Mice Fed a Low Fat Diet. Lipids. 2014;49(1):59–69.
Sugars, depending on the type, raise insulin levels along with the levels of uric acid in the body. Insulin puts the body in an anabolic state, one of building and storage of fat. Uric acid elevation has been linked to inflammation, mitochondrial dysfunction leading to the storage of energy that would have been used by them, dementia and cardiovascular disease. [See my section on fructose].
Ultra-processed foods are high in unhealthy components like sugars, unhealthy fats and sodium. They are low in essential nutrients like fiber, vitamins and minerals. They are also high in calories contributing to weight gain and obesity.
In order to get to healthier and lose weight, the seed oils, sugars and ultra processed foods need to be minimized. There are various ways to do this. However the worst and most typical diet is the low fat, calorie restricted diet recommended by the government and most doctors and nutritionists. One calculates every day, every meal, the number of calories eaten and tries to stay below a given number based on how fast one wants the weight loss to occur. It does not take into account the different qualities that sugars, seed oils and different types of proteins affect the body.
What is the best diet to accomplish weight loss and maintain it? I believe is a high saturated fat, medium protein low carbohydrate diet. This leaves pretty much a ketogenic or carnivore diet. Its very easy to only eat once or twice a day and feel very satiated. It also does not raise insulin. One can do a low carb vegetarian diet, but the fats will mostly be polyunsaturated, which are highly inflammatory and act on the endocannibinoid system to promote hunger, the same way marijuana and THC do.
Below is a graph which reflects data from 31 research studies pitting a low carb diet vs a low fat diet. In every one the low carb diet was superior for weight loss. Also is a graph on the effects of each macronutrient on the levels of insulin after consumption. Note that carbohydrates raise insulin the most while fats the least. Thus, once again, in combating insulin levels and diabetes, a low carb/keto diet wins out.
The ketogenic diet, often referred to as the "keto" diet, is a high-fat, moderate-protein, and very low-carbohydrate eating pattern[1][2]. This dietary approach aims to induce a metabolic state called ketosis, where the body primarily burns fat for energy instead of carbohydrates[4].
Key Characteristics
Macronutrient Breakdown:
Fat: 70-75% of total calories
Protein: 20-25% of total calories
Carbohydrates: 5-10% of total calories (typically 20-50 grams per day)[1][4]
Food Choices:
Allowed: Meat, poultry, fish, eggs, nuts, oils, non-starchy vegetables
Limited or Avoided: Grains, fruits, starchy vegetables, legumes, sugar[5]
How It Works
1. Carbohydrate Restriction: By severely limiting carbohydrate intake, the body's glucose reserves become depleted[4].
2. Ketosis: In the absence of sufficient glucose, the liver begins to produce ketone bodies from fat stores[4].
3. Alternative Fuel Source: These ketones serve as an alternative energy source for the body, particularly the brain[4].
Potential Benefits
Weight loss
Improved blood sugar control
Potential benefits for epilepsy, diabetes, and other health conditions[1][4]
Considerations
May cause initial side effects known as "keto flu" (e.g., headache, fatigue, constipation)[2]
Requires careful planning to ensure adequate nutrient intake
Long-term effects and safety are still being studied[6]
It's important to note that the ketogenic diet differs significantly from standard dietary recommendations and should be undertaken with caution and preferably under medical supervision[6].
Citations:
[1] https://www.ncbi.nlm.nih.gov/books/NBK499830/
[2] https://www.eatright.org/health/wellness/diet-trends/what-is-the-ketogenic-diet
[3] https://foodinsight.org/keto-diet-101-what-to-know-before-you-commit/
[4] https://www.healthline.com/nutrition/ketogenic-diet-101
[5] https://nutrition.ucdavis.edu/outreach/nutr-health-info-sheets/pro-ketogenic-diet
[6] https://www.bbcgoodfood.com/health/special-diets/what-ketogenic-diet
[7] https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/ketogenic-diet/
Different Types of Diets
There are numerous types of diets, each with its own approach to nutrition and health.
Popular Diet Plans
Low-Carbohydrate Diets
Carnivore Diet: Animal based diet consisting of meat with the addition of dairy and eggs
Atkins Diet: A low-carb diet with four phases, gradually increasing carb intake[2]
MAD Diet, Modified Atkins Diet
Ketogenic Diet: High-fat, low-carb diet that aims to induce ketosis[4]
Paleo Diet: Focuses on foods our ancestors might have eaten, excluding grains and processed foods[1][4]
Plant-Based Diets
Vegan Diet: Eliminates all animal products[1][4]
Mediterranean Diet: Emphasizes fruits, vegetables, whole grains, and healthy fats[3][4]
Flexitarian Diet: Primarily plant-based with occasional inclusion of animal products[4]
Intermittent Fasting
5:2 Diet: Normal eating for 5 days, calorie restriction for 2 days[2]
16:8 Method: 16-hour fasting window with 8-hour eating period[5]
Other Specialized Diets
DASH Diet (Dietary Approaches to Stop Hypertension): Focuses on reducing sodium intake[2][4]
Raw Food Diet: Consists of uncooked and minimally processed foods[4]
Whole30: Eliminates certain food groups for 30 days[3]
Dukan Diet: High-protein, low-carb diet with four phases[3]
Medically-Oriented Diets
Diabetic Diet: Tailored for people with diabetes[2]
Low-FODMAP Diet: Restricts certain carbohydrates to manage digestive issues[2]
Elemental Diet: Liquid-only diet used for medical reasons[2]
Each diet has its own set of rules, benefits, and potential drawbacks. It's important to consider individual health needs, lifestyle factors, and consult with healthcare professionals before adopting any specific diet plan[4].
Citations:
[1] https://www.nutritioned.org/types-of-diets/
[2] https://en.wikipedia.org/wiki/List_of_fad_diets
[3] https://parade.com/986848/nancy-henderson/types-of-diets/
[4] https://cura4u.com/blog/exploring-different-types-of-diets
Carnivore Diet
The carnivore diet is an extremely restrictive eating plan that consists solely of animal products, primarily meat, fish, and eggs[1][4]. This diet eliminates all plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds[2][5].
Key Features of the Carnivore Diet
Allowed Foods:
Meat (beef, pork, lamb, poultry)
Fish and seafood
Eggs
Organ meats (liver, kidney, heart)
Bone marrow and bone broth
Limited low-lactose dairy (butter, hard cheese)[1][4]
Excluded Foods:
All fruits and vegetables
Grains and legumes
Nuts and seeds
High-carb dairy products
All plant-based foods[2][5]
How It Works
The carnivore diet is essentially a zero-carb or extremely low-carb diet. By eliminating carbohydrates, the body enters a state of ketosis, where it burns fat for energy instead of glucose[6]. Proponents claim this leads to various health benefits, including weight loss, improved mental clarity, and reduced inflammation[1][2].
Potential Benefits and Risks
Weight loss
Improved blood sugar control
Reduced inflammation
Enhanced mental health[1][2]
Citations:
[1] https://www.webmd.com/diet/carnivore-diet
[2] https://www.bswhealth.com/blog/meat-madness-the-risks-of-the-carnivore-diet
[3] https://www.primalkitchen.com/blogs/recipes/what-is-the-carnivore-diet
[4] https://www.healthline.com/nutrition/carnivore-diet
[5] https://health.clevelandclinic.org/the-carnivore-diet
[6] https://www.bbcgoodfood.com/health/special-diets/what-is-the-carnivore-diet
Atkins Diet
The Atkins diet is a popular low-carbohydrate eating plan developed in the 1960s by cardiologist Dr. Robert C. Atkins. It focuses on restricting carbohydrates while emphasizing protein and fat consumption[1][4]. The diet is based on the principle that limiting carbs helps the body burn fat for energy instead of glucose, potentially leading to weight loss and improved health outcomes[3].
Key Features of the Atkins Diet
1. Carbohydrate Restriction: The diet severely limits carbohydrate intake, especially in the initial phases[1][3].
2. Protein and Fat Focus: It encourages the consumption of protein-rich foods and healthy fats[1][5].
3. Phased Approach: The standard Atkins diet (Atkins 20) consists of four phases[5]:
Phase 1 (Induction): Limit carbs to 20g net carbs per day
Phase 2 (Balancing): Gradually increase carb intake
Phase 3 (Fine-tuning): Further increase carbs as you approach goal weight
Phase 4 (Maintenance): Find your carb balance for long-term weight maintenance
4. Net Carbs Concept: The diet introduces the idea of "net carbs," calculated by subtracting fiber and sugar alcohols from total carbohydrates[2].
Food Choices
Allowed Foods:
Meats, poultry, and seafood
Eggs
Cheese and high-fat dairy
Non-starchy vegetables
Healthy fats like avocado and olive oil[1][5]
Foods to Avoid or Limit:
Sugar and sugary foods
Grains and starches
High-carb fruits
Legumes (in early phases)
Processed foods[5][6]
Potential Benefits
Weight loss, especially in the initial phases[1][3]
Improved blood sugar control for some individuals[6]
Potential reduction in blood pressure and triglyceride levels[6]
Considerations
The diet's high fat content has raised concerns among some health professionals[1][4].
It may be challenging to maintain long-term due to its restrictive nature[3].
Adequate fiber intake and nutrient balance should be monitored[3].
The Atkins diet has evolved over time, with variations like Atkins 40 and Atkins 100 offering more flexibility in carbohydrate intake[2][5]. While it has shown effectiveness for weight loss in some studies, it's important to consult with a healthcare provider before starting any new diet plan, especially if you have existing health conditions[6].
Citations:
[1] https://www.healthline.com/nutrition/atkins-diet-101
[2] https://www.atkins.com/how-it-works
[3] https://www.bbcgoodfood.com/health/special-diets/what-atkins-diet
[4] https://en.wikipedia.org/wiki/Atkins_Nutritional_Approach
[5] https://www.webmd.com/diet/a-z/atkins-diet-what-it-is
[6] https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/atkins-diet/art-20048485
[7] https://www.cookunity.com/blog/what-can-you-eat-on-the-atkins-diet
Modified Atkins Diet
The Modified Atkins Diet (MAD) is a less restrictive variation of the traditional ketogenic diet, designed to treat epilepsy and other neurological disorders. It is a high-fat, low-carbohydrate, moderate-protein diet that aims to induce ketosis while maintaining adequate nutrient intake[1][3].
Key Features of the Modified Atkins Diet
1. Macronutrient Ratio: The diet approximates a 1:1 to 2:1 ratio of fat to carbohydrate and protein combined[2][4].
2. Carbohydrate Restriction: Carbohydrates are typically limited to 10-20 grams per day for adults, with some variations based on individual needs[1][3].
3. Protein and Fat Intake: Unlike the traditional Atkins diet, MAD encourages high fat intake while keeping protein moderate[4].
4. Calorie and Fluid Intake: There are no restrictions on calories or fluids[1][3].
5. Food Measurement: Foods are not weighed and measured precisely; instead, household measurements are used[1][2].
Implementation and Monitoring
The diet is usually started on an outpatient basis without requiring hospitalization or fasting[5].
Patients are encouraged to consume high-fat foods such as bacon, mayonnaise, heavy whipping cream, and oils[1].
Regular monitoring of blood and urine ketone levels is recommended[1].
Medical supervision and laboratory surveillance are necessary to ensure safety and effectiveness[4].
Effectiveness and Applications
Studies have shown that about 40-50% of patients experience a 50% or greater reduction in seizures, with approximately 15% becoming seizure-free[1][3].
The diet is used primarily for patients with refractory epilepsy who have not responded well to anti-seizure medications[1][3].
It is being explored for use in other conditions such as autism, brain tumors, and dementia[3].
The Modified Atkins Diet offers a more flexible approach to ketogenic therapy, making it particularly suitable for adolescents and adults who may find the classic ketogenic diet too restrictive[2][4]. However, it should only be implemented under the guidance of a neurologist and dietitian to ensure proper management and monitoring of potential side effects.
Citations:
[1] https://epilepsy.smhs.gwu.edu/modified-atkins-diet-adults-epilepsy
[2] https://www.bmc.org/pediatrics-neurology/epilepsy/dietary-therapy/modified-atkins-diet
[3] https://www.epilepsy.com/treatment/dietary-therapies/modified-atkins-diet
[4] https://charliefoundation.org/diet-plans/modified-atkins/
[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC3929267/
[6] https://www.sciencedirect.com/science/article/pii/S2589986419301856