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diet short essays

Why We Get Fat 10/15/16--a simplified explanation and a list of the best YouTube documentaries and lectures explaining the same. This is an introductory explanation of a broken bodily regulatory system based on solid scientific evidence, and its fix.   You need to know the basics because business and science don’t mix.  Terms: IR = Insulin Resistance; NAFLD = Non-Alcoholic Fatty Liver Disease; T2D = Type-2 Diabetes;) for similar paper with definitions and custom diets based on goals http://healthfully.org/rc/id23.html  & radi/id1

All mammals have a complex regulatory system for appetite, metabolism, and fat storage.  There are over eighty hormones involved in those systems.  The Western diet is high in the carbs fructose and glucose.  Fructose damages the liver which mucks-up the regulatory systems leading to the IR, & that to obesity, T2D, and age related diseases.  Allow me to explain why fat people must eat more calories than they metabolize (burn).  Causes:  fructose (1/2 of table sugar, sucrose) is a net 15 times more reactive than glucose.  Fructose randomly attaches to protein throughout the body and hinders their functions in a process called glycation—a very bad thing.  Since over 98% of fructose is metabolized in the liver, thus it accumulates in the liver, especially when eating a high carb meal.  There it reacts with proteins to damage the liver tissue more than other tissues.  Among the liver functions is that of reducing blood glucose through its conversion into the storage form glycogen.  Thus fructose cases a higher than normal level of blood glucose. The pancreas then releases even more insulin to lower the high blood glucose.  The higher than normal level of insulin per unit of glucose is termed insulin resistance (IR).  IR is a bad thing because insulin as a regulatory hormone: it has cells throughout the body absorb and burn glucose and thus not burn fat, but rather store fat.  Having high insulin causes the body to gradually gain weight. One place is in the liver which gradually gains 2 to 3 pounds of fat.  This is a clinical condition called non-alcoholic fatty liver disease (NAFLD).  It is estimated in the NHANES study that over 30% of American have NAFLD—I think that number is much higher.  NAFLD causes liver inflammation which accelerates weight gain.  A sign of NAFLD is abdominal fat.   The hormone leptin secreted by adipose (fat) tissue plays key roles in the rate of metabolism and appetite.  For those who have gained weight and kept it on for a couple of years, this regulatory hormone now also functions to maintain the current level of fat, and when on a calorie-restricted die, at about 2 months will lower metabolism up typically 25% or more and increase appetite, both occur to restore fat to it old level.  Leptin is the main reason, along with IR as to why for the long-term overweight it is so difficult to lose weight and keep it off.  Thus 95% of obese dieters will eventually regain their lost weight.  The way to prevent this regain of weight is to metabolize the excess fat in the liver; this will fix the regulatory system, it will correct IR and T2D.  There are four ways to do this: starvation, bariatric surgery (they fast after the operation), fasting, and short-term fasting with very low carbs.  Those with T2D have stored excess fat in the pancreas, enough to compromise the function of the beta cells.  Their blood sugar rises.  Drugs don’t fix fatty liver or fatty pancreas, fasting does.     

Fasting works because the body has two main metabolic system, metabolizing fat or glucose. During the day because of carbs with the meals, the body stays in the glucose- burning mode.  But at night after the excess glucose is metabolized, the body switches to fat burning.  There are two ways to stay in the fat burning mode, a very low carb (Atkins type, ketogenic) diet or fast.  Doing both is the best.  This is because of the incretin hormones which are released in response to proteins in the stomach and intestines.  Incretins cause the release of insulin, thus eating a meal with protein or carbs causes the release of insulin—see insulin index.  Fish and beef cause more insulin than pasta.  Short-term fasting, not eating breakfast, or alternate day fasting will cleanse the liver and pancreas of excess fat and thereby avoid the drop in metabolism caused by incretin on an energy restricted diet with low sugar.  For most they will also need the low carb diet also.  Fasting is easier than avoiding carbs or restricting calories. This is my experience and the experience of others. 

The best source on what to eat for health, for diet, and related topics is at Concise.  In the rh section are articles which lay out the evidence for what is found there and dja has journal articles on rancid fats, diet, etc.  Important are Part 5 on supplements, Part 6 which covers many of the topics here, and Part 10 on the New Atkins diet.  The large Videos library with brief descriptions has links to YouTube.  It confirms the claims here--and other major health topic.  The links to ABC, CBC, and BBC national networks expose what U.S. corporate media hides about diet.  Knowledge is part of the cure.  

***** Why We Get Fat 3 min, 1,455,000 views, clips from movie Fat Head.  The best explanation on the process of accumulation of fat, https://www.youtube.com/watch?v=mNYlIcXynwE a good foundation WATCH

***** The Secrets of Sugar 45 min, 484,000 views, CBC (Canadian Broadcast Corp) program; starts with a young family and show that at the heart of the weight problem with impending health consequences lies high sugar diet.  It also shows experiments on college students, uses interviews to drive home the point that sugar is the health issue, http://www.youtube.com/watch?v=xDaYa0AB8TQ most entertaining, SECOND CHOICE

***** Sugar White Poison:  an amazing expose on this toxic stuff  18 min, 141,800 views, Australian Broadcast Corp, the condensed, plain language, account of how the refined carbs & fructose are at the heart of the obesity, diabetes pandemics https://www.youtube.com/watch?v=xBp_dMIMryM FIRST CHOICE

***** Low carb diet:  Fat or Friction 29 min, 357,600 views, Australian Broadcast Corp (ABC), for large audience, on how the low carb diet (thus high-fat diet) prevents and cures obesity and type-2-diabetes—the New Atkins diet (below).  https://www.youtube.com/watch?v=RNUh7P3TrAE  THIRD CHOICE excellent

***** Heart of the Matter Part 1 Dietary Villains, 29 min, 52,000 views, Australian Broadcast Company (ABC), the saturated fat-cholesterol myth causes heart disease  https://www.youtube.com/watch?v=sGIGXfIDaJo  Heart of the Matter, Part 2  29 min 22,000 views.  Show that statins don’t save lives and how pharma gets away with the biggest of heists. https://www.youtube.com/watch?v=AY4eTGMe-EY  Fifth, both are excellent                  

*****Reversing Type 2 diabetes starts ignoring the guidelines 18 min, 912,000 views, by Sarah Hallberg MD, TEDx PurdueU, passionate on treating diabetes and insulin resistance with low-carb high-fat diet, and on the viscous cycle of taking medications which require carbs to prevent the side effects with hypoglycemia, high carbs is strongly associated with heart attacks https://www.youtube.com/watch?v=da1vvigy5tQ excellent

***** How to Reverse Diabetes Naturally, 35 min, 306,000 views, Dr. Jason Fung, on treating the symptom high sugar instead of the disease insulin resistance. Very important way to break the reliance on drugs with diet and exercise, with testimonials, https://www.youtube.com/watch?v=mAwgdX5VxGc  excellent

***** The Aetiology of Obesity, the Fast Food Solution (Part 4 of 6): 84 min, 76,000 views, Dr. Fung’s biology behind obesity and the biology behind fasting at 51 minutes, which is a sure way to cure type-2 diabetes and obesity. Explains it’s parallel to bariatric surgery cure.  https://www.youtube.com/watch?v=pG89j432w-Y   Excellent

***** Enjoy Eating Saturated Fats:  They’re Good for You 53 min, 262,000 views. Prof. Donald Miller, surgery, cardiothoracic division, University of Washington.  Clear well organized college lecture with graphics and lots of information, given to audience of physicians, https://www.youtube.com/watch?v=vRe9z32NZHY  8th, very good

***** President’s Lecture Series 2009-2010, 78 min, 27,600 views MD.  Marcia Angell PhD Harvard, based on her best-selling book, “The Truth About Drug Companies and how they deceive us”   You must know that the information system is broken https://www.youtube.com/watch?v=uDbQNBla6aU   Highly recommended

***** Making a Killing, the Untold Story of Psychotropic Drugs 95 min 669,000 views, on how psychiatrists have become drug pushers all major aspects.  Shows how pharma has taken over the information system and its consequence, they are pushing tranquillizers.  A point by point analysis of a broken system; a blueprint on how pharma does business—helped by the FDA.  https://www.youtube.com/watch?v=rk-ryvdWPgw  excellent

Recommended healthful diet   /rh  http://healthfully.org/rh/index.html     Part 7 Videos food, drugs, health YouTube  http://healthfully.org/rh/id7.html       Part 8 Videos political YouTube  http://healthfully.org/rh/id9.html       Concise on diet, good and bad  http://healthfully.org/rh/id8.html      Part 1  Cardiovascular disease  http://healthfully.org/rh/id1.html      Part 2   CVD Myths:  fats, sugars, cholesterol and statins  http://healthfully.org/rh/id2.html      Part 3  Carbohydrates types, tables, MeS   http://healthfully.org/rh/id3.html           Part 4  Fats types, tables, MeS http://healthfully.org/rh/id4.html        Part 5 Healthful lifestyle:  Diet, supplements, drugs  http://healthfully.org/rh/id5.html       Part 6  Dietary Health Pandemic   http://healthfully.org/rh/id12.html     Part 10  Atkins diet obesity, diabetes   http://healthfully.org/rh/id14.html        Terms related to diet   http://healthfully.org/rh/id6.html       Evidence for Fasting  http://healthfully.org/rh/id13.html     Diabetes meds, Bad  medicine  http://healthfully.org/rh/id15.html        -notes.


On Fructose Causing Obesity & Diabetes—9/6/16  http://healthfully.org/rjk/id1.html

I am near the end of my 3-year research into how our Western high-sugar diet causes diabetes and obesity pandemics along with their many comorbidities including cardiovascular disease (CVD), Alzheimer’s disease, and osteoarthritis.  The evidence is convincing, so industry opposes it and media is silent.  Like all mammals we have a complex weight-regulatory system that is screwed up by too much fructose (one-half of the disaccharide sucrose, table sugar).  Fructose is quite differently than the other half glucose.  For example, it does not activate the feedback system’s hormones insulin and leptin.  These hormones play a key roles in regulating energy intake and expenditure, including appetite and hunger, metabolism, and fat storage.  Fructose is why sodas, fruit juices are not filling: the insulin-leptin regulatory system does not respond to fructose, thus we eat more.  The other main problem is that fructose cause glycation.  It appears that fructose and galactose [from milk] have approximately ten times the glycation activity of glucose, the primary body fuel” Wiki.  The other source of glucose is starches.  The other primary body fuel is fats.

Glycation is the first step in the evolution of these molecules through a complex series of very slow reactions in the body known as Amadori reactions, Schiff base reactions, and Maillard reactions; which lead to advanced glycation end products (AGEs). Some AGEs are benign, but others are more reactive than the sugars they are derived from, and are implicated in many age-related chronic diseases such as cardiovascular diseases (the endothelium, fibrinogen, and collagen are damaged), Alzheimer's disease (amyloid proteins are side-products of the reactions progressing to AGEs),[7][8] cancer (acrylamide and other side-products are released), peripheral neuropathy (the myelin is attacked), and other sensory losses such as deafness (due to demyelination). This range of diseases is the result of the very basic level at which glycations [1] interfere with molecular and cellular functioning throughout the body and [2] the release of highly oxidizing side-products such as hydrogen peroxideWiki.  Since 99% of fructose is metabolized in the liver, it accumulates there, thus the liver is subjected to the most damage of any organ by glycation.  Damage by fructose is one hit upon the liver. 

The second hit comes from fat accumulation.  When the liver is overloaded with glucose and fructose from a meal high in starches and sugars, they are converted to fat.  However, only 20% of glucose goes to the liver, compared to 99% of fructose, thus high sugar snacks including fruit juices plays a greater role a major role in the storage of fat in the liver and also glycation.  When the liver accumulates an extra 2 or 3 pounds of fat, it function of regulating blood sugar (glucose) is hindered.  Then insulin which also functions to lower blood glucose, must be secreted in a higher than normal level.  Insulin functions to cause the body to burn glucose and thus to stop burning fat and store it.  Thus higher than normal insulin is what causes the stead weight gain that results in obesity.  All this starts with the double whammy of glycation and fatty liver.  The NHANES study found that over 30% of adults have excess fat storage in the liver (NAFLD), a medical condition.  

It takes the combination of both fructose & glucose.  This explains why the Orientals on a traditional diet do not have a weight problem:  their diet is high in refined carbs and very low in sugar.  Those who deviate with added sugars get fat. Fat also accumulates in the pancreas, and in excess the production of insulin declines sufficient to cause type-2 diabetes (T2D).  Obesity and T2D are caused by diet and can be fixed by diet. 

The fix is to remain in the fat burning mode.  Since not only glucose (carbs) cause insulin secretion but also protein, simply eating less will not keep the dieter in the fat burning mode.  Moreover, the hormone leptin secreted by fat tissue will function to restore weight by increasing appetite and reducing metabolism.  Simply eating less doesn’t work long term (the yo-yo diets), a conclusion supported by the scientific literature, but not mentioned in our corporate media.  When we are sleeping the small store of glucose is burnt, than the body switches to metabolizing stored fat.  By not eating when getting up, I burn more fats.  Fasting is the fix for the accumulated fat in the liver, pancreas, and adipose tissue.  The scientific literature is clear on this fix.  I have prepared a number of papers on what to eat, and fasting.  There are five recommended diets depending on the health situation at Cleansing Diet and what to eat, and more at its long version.    

To reduce glycation damage I avoided foods with added sugar, and limit my whole fruits to 1 portion per day.  I also take 300 mg of the antioxidant Q10, and vitamin C 500 to 1,000 mg. One is fat soluble, the other water, thus they protect both fluids where sugar and its targets for glycation occur.  I also take a second powerful antioxidant, glutathione.  Extensive research on animals has shown that glutathione exerts protective action in the liver,” Wikipedia.   Averaging 6 days a week, I use a short-term fast (from about 7 PM until 11 AM).  I have more energy by skipping breakfast and using my stored fat.  If you want to know more, then go to my website and use the internal Google Search Engine to read the journal articles and my articles with links to them.  You should watch the documentaries and lectures on YouTube.  I have a video page on my site which has links and a description of the best of those documentaries and lectures on diet, type-2 diabetes, CVD, bad pharma, psychiatric drugs, and other issues related to health.  Dr. Jason Fung is the best authority of diet and how to fix the results of bad diet by fasting.  He has numerous lectures on YouTube, and his book The Obesity Code is above all other.   In October his book on fasting will be released.  For inspiration I recommend reading the testimonial by Reyn’s wife on her very ill husband.  As recommended by Dr. Fung, Reyn did alternate day fasting with a very low carb diet (replaced with natural fats), and regained his health. 

Nothing is simple about our biological systems.  This is true for foods and dieting.  I have set down very short-simple answers:  sugar (sucrose), half fructose is white poison; it damages the liver by glycation and this causes fat accumulation there.  Once damaged it causes higher than normal blood insulin which drives weight gain by increasing fat storage.  Obesity is a problem with the fat-storage system.  Too much fat in the pancreas causes T2D.  The fix is through staying in the fat burning mode by fasting, and eating more natural fat and thus less carbs.  Take time to visit my video page  Knowledge is power. 

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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.