Modification (3-22-22): If
your weight loss greatly diminishes, usually around 2-months, cut backn on net
carbs (fiber). The gut bacteria--like
with a cow--metabolize the fiber extracellularly (outside the cell) and about
60% of the digested fiber (glucose) will be absorbed by the intestines, the
remaining by the bacteria. With lots of
fiber the insulin level could rise, then the fat tissue hormone leptin will in
about 2 months lower metabolism and increase hunger. Insulin besides regulating
uptake of glucose
from the blood, the conversion of fatty acids to the storage form of
triglycerides, it also regulates leptin, the leptin that increases appetite and
diminishes metabolism. Thus, if you
metabolize 2,500 calories a day, metabolism will slow to 2,000 calories a
day.
Why
We Get Fat, and what to do about it! -- http://healthfully.org/rc/id23.html, radi/id1
10/15/16 IR = Insulin Resistance NAFLD = Non-Alcoholic Fatty Liver Disease T2D = Type-2
Diabetes CardioVascular Disease
(CVD) definitions on the next page (read first—most
of which was taught in high school biology) All mammals have a complex regulatory system for appetite, metabolism, and fat storage. There are over eighty hormones involved in the system.
The Western diet is high the carbs fructose and glucose. Fructose causes
a fatty liver (NAFLD) which mucks up the regulatory systems leading to the IR, & that to obesity, T2D, CVD, etc. Glucose and proteins raise insulin levels, and insulin causes cells to burn glucose
and thus to STORE FAT! IR causes excess fat storage. Causes: The reactive sugar fructose (1/2 of sucrose) goes to the liver where through glycation it damages the liver cells. This causes IR in the liver and thus excess fat storage (NAFLD) there. The damaged liver now fails to properly help regulate blood glucose
resulting in IR in muscles, fat cells, etc. to cause excess fat storage in those
cells. Once too much fat storage occurs the pancreas production of insulin becomes
insufficient to manage blood glucose resulting in T2D. On a weight-loss diet the fat tissue through the hormone leptin it produces functions to maintain current
weight by increasing appetite and reducing metabolism. Even after losing weight,
this system works to restore the fat—the yo-yo diet. Goals: to metabolize the excess fat in the liver and pancreas thus
to reset the regulatory system by curing IR
& also leptin resistance. To
do this requires just fasting & sugar-carb restriction. Follow the
dollars and you will find out why we have the high sugar (151 lbs. US average) Western diet and the wrong advice (diet &
exercise)--for long version. |
|
.
The best source on what to eat for health, for diet, and related
topics. 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. Adipocytes (lipocytes) fat cells compose adipose tissue &
secrete hormones resistin, adiponectin, leptin and apelin. ATP, Adenosine TriPhosphate (adenosine with 3 phosphate molecules (PO4) attached), transfers chemical
energy within the cell through the loss of one of its phosphate groups. In the
mitochondria ADP returns to the high
energy state ATP 3(PO4) through absorbing energy from the metabolism of carbohydrates
& fats. ATP provides the energy
for over 90% of the biosynthesis: for muscle contraction, hormones, collagen,
etc. and for intra and intercellular active transport. Cardiovascular disease (CVD) causes cigarettes and a high sugar
diet by causing endothelial
dysfunction of the artery walls. These cells permit pathogens
to colonize in the artery walls to cause inflammation,
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; main sources are fruits, the disaccharide
sucrose, and high fructose corn syrup. Fructose is only metabolized in the liver. Fructose is a net 15 more reactive then glucose and by glycation damages proteins
throughout the body to cause age related chronic diseases. In the liver it causes
IR and NAFLD. 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. Starch is long chains of glucose units (polysaccharide) that
is produced mostly by green plants for energy storage. Sucrose,
table sugar, a disaccharide produced by plants that is hydrolyzed in the
stomach into the sugars fructose and glucose, the forms which are absorbed,
circulated in the blood, and active transported into certain cells. Glycation: a process where a monosaccharide (simple
sugar) randomly attaches to mainly proteins, and this adversely affects their functions, thus glycation is a major cause of
our
chronic age-related diseases. Fat
(Free Fatty acids and triglycerides): up to 24 carbon molecules with an organic acid or glycerol molecule on end. Incretin: class of hormones secreted by the stomach and intestines which causes insulin secretion
and produces satiety. Insulin: a gateway hormone is produced by the pancreas.
Its main function is to have cells absorb glucose and store fat. Insulin
also regulates other hormones including leptin. Low insulin is the cause of type
1 and 2 diabetes. Insulin resistance (IR): a condition of higher than normal amount of blood insulin to manage
blood glucose due to a diminished response to insulin by various tissues. The
pancreas then releases even more insulin to lower blood glucose. Ketogenic
diet (very low carbohydrate diet): it forces the body to rely upon just fats to produce ATP to cause weight loss without restricting calories. It is named refers to the ketones produced
in this metabolic natural process 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. Lipids
are a group of naturally occurring fat like molecules including waxes, sterols, fats, phospholipids, and others. Metabolism in reference to diet refers to the metabolic conversion of mainly either fat or
carbohydrate into the energy molecule ATP mostly by 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. 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. . 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
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 Table from link, and detailed explanation of the testing. 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 ˝ 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 ˝ = 2 grams Bell pepper green ˝ c= 2.2 Bell pepper red ˝ c =3 Broccoli ˝ c = 1 Cabbage shredded ˝ c = 1.1 Celery stalk = 1 Cauliflower florets ˝ c = 1.4 Cucumber ˝ c = 1 Green beans ˝ c = 2 Nuts Almonds 24 = 2.5 grams 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 = 0.36 Olives black 5 = 0.7 Olives green 5 = 0.0 Onion 2 tbs. = 1 Spinach 1 c = 0.2 Squash summer ˝ c 2.6 Tomato 1 med = 3.0 Tomato juice 1c = 8 For those
off the induction (ketogenic)
phase Fruits Apple med = 8 grams Banana med = 30 Blueberries ˝ c = 9 Dates dried 1 oz = 21 Fig dried med = 6 Grapes 1 c = 26 Grapefruit ˝ = 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 ˝ 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, limit protein to about 35 grams woman and 45 average size man. Net carbs, 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. 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). Leptin “the "satiety hormone,"[a] is a hormone made by adipose cells [fat] that helps to regulate energy balance by inhibiting hunger. Leptin is opposed by the actions
of the hormone ghrelin, the "hunger hormone". Both hormones act on receptors in the
arcuate nucleus of the hypothalamus to regulate appetite to achieve energy homeostasis.[2] In obesity, a decreased sensitivity to leptin occurs, resulting in an inability to
detect satiety despite high energy stores[3]”Wiki. Leptin Resistance entails a resistance in cells to leptin, and therefore the secretion of an excess
of leptin in the blood which causes eating more food to produce satiety. Leptin
also functions to lower metabolism when on a diet so as to maintain the current or to return to the former level of fat storage. Key Opinion Leaders (KOLs): specialists who rise to top positions in their area
of expertise. In fields relevant to business the norm is their KOLs violate the
standards of science to produce studies and spread business-favorable spin. The
term is used in to connote bad conduct.
Pharma has used KOLs along with regulatory capture to produce a drug disaster while selling it to medical students,
physicians, politicians, and the public as cutting edge science. See Prof
Marcia Angell lecture below. ***** 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 *****The Complete Skinny on Obesity 58 min, 288,000 views, University
California TV (UCTV), Dr. Robert Lustig Prof USF, great graphic, documentary, ask how did we get so fat, from 10% to 40% in
10 years, on addiction and the biology of weight gain. Fats not the problem but
carbs and sugar, especially fructose. General audience http://www.youtube.com/watch?v=moQZd1-BC0Y Lustig’s best, FOURTH 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 *****
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 *****Therapeutic
Fasting—Solving the Two Compartment Problem 36 min, 141,000 views, Dr. Jason Fung lecture on the yo-yo diet, explains why the long-term obese early always gains
back most or more of the weight that they lost within a few years, metabolism drops and they “feel like shit”.
Leads to the biology of fat storage. Solution
is low carbs and fasting https://www.youtube.com/watch?v=tIuj-oMN-Fk Excellent ***** 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” Her lecture
with slides is an example of clarity, organization, and logical use of examples to illustrate points all of which show the
ways pharma and corporate media deceives the public, “educates” doctors,
and influences regulators. 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 view. How pharma controls the information,
medical associations, sets guidelines through their KOLs, & pushes very addicting sedatives as safe and effective, which
make people violent https://www.youtube.com/watch?v=rk-ryvdWPgw excellent
INTERNAL SITE SEARCH ENGINE by Google
Harvard Prof. Dr. Marcia Angell: “We certainly are in a health care crisis, ... If we had set out to design the worst system that we could imagine, we couldn't have imagined one as bad as we have.” |