Recommended Non-technical Dietary--JK

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Getting Started Fasting

Getting started  11/23/16

Short-term fasting with low carbs (STF) is easy because you will have more energy while burning fat and thus be in a better mood.  Unlike a calorie-restricted diet where you crave food to have more energy, and thus feel better physically and be in a more cheerful and better mood, this won’t happen you won’t with STF.  Your metabolism will go up about 10% because of an increase in the catechol amines and HGH.  This happens due to an evolutionary (survival) advantage for mammals from having more energy to hunt and search when there isn’t food.

Insulin is the problem it plays a major role in fat storage:  One function of insulin is to keep the blood glucose (sugar) level low because when glucose is too high it will make you feel ill, and worse.  Insulin works by causing cells to absorb glucose.  Too much glucose is also bad for your cells, so they metabolize the glucose; thus cells stop metabolizing fat and store it!!  

Purpose of STF is not to consume less calories (though this will happen naturally) but to keep the insulin level low.  Only when insulin level is low will you metabolize fats.  And by missing one meal and limiting carbs you will naturally metabolize more of the stored fat and you will also eat less during the remainder of the day, especially when eating much less carbs.   

The low insulin diet (STF) doesn’t cause the drop in the rate of metabolism which happens on the calorie-restricted diet—normally after 2 months.  With the drop in metabolism comes the feeling that you need to eat more to feel better.  This along with the effect of insulin resistance is why you and other with long-term weight put it back on—even years later. 

With SFT you will metabolize the excess fat in the liver and pancreas this will eventually cure your insulin resistance and lower your blood sugar so that you won’t need drugs.   

Leptin is the hormone produced by the adipose (fat tissue) which is in part regulated by insulin.  High leptin reduces metabolism and as a consequence increase appetite.  It functions to restore fat to the original high level--even years later.

Since carbs (glucose) raise insulin, as a source for energy you must replace carbs with fats.  With eating more fat you will have enough energy, thus naturally eat less carbs.  The good saturated fats have been shown not to cause coronary events, see 2010 AJCN meta-study.

The food manufacturers per$uaded our government (and governments around the world) to spread the message to eat less fat especially animal fats and their cholesterol.  They used the scare tactic of bad for your heart.  But by increasing carbs (especially sugar that they added)  caused the diabetes and obesity pandemics, and thus more carbs with its more sugar is very bad for the heart.  Remember that money trumps science, and we have a corporate media.   

Fats are also the main building block for cell walls.  The cheap polyunsaturated plant fats like the trans-fats become oxidized in the cell walls, a bad thing for your cells and thus your health, but they are cheap.  The expensive saturated won’t become oxidized. 

Proteins raise insulin in two ways:  by stimulating the release of incretin hormones produces in the digestive system, and also excess proteins (amino acids) can’t be stored and thus are converted to glucose; therefore eat only a moderate amount of high-protein foods--average size women 35 grams and man 45.    

Remember, like all mammals we have a complex system which regulates the amount of fat stored.  Our western high carb-sugar diet has damaged this system by causing excess fat in the liver which then causes insulin resistance.  Insulin resistance means higher level than normal of insulin, and thus the gradual gain in fat storage.  The brain doesn’t know of this system, and creates the lack of will-power explanation.  This explanation of eat less and exercise more is promoted by the food manufacturers and our government—prior to that weight gain was commonly blamed on fattening carbs.  This system for fat storage is the reason why long-term obese put back the lost weight (yoyo diet).  Fasting will eventually repair the broken system.   

Through hormones produced by the adipose (fat) tissue, this regulatory system will reset to the increased weight about a year later.  This is why the long-term obese regain their weight.  

The second attachment [video link] has documentaries and lectures on YouTube which affirm what I have told you.  These programs and the professors and doctors who made them won’t be on American television (with minor exceptions).  Knowledge increases motivation.       


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 grain 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





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



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


Almonds 24 = 2.5

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 = 1

Olives black 5 = 0.7

Olives green 5 = 0.1

Onion 2 tbs. = 1

Spinach 1 c = 0.2

Squash summer  c = 5.2

Tomato 1 med = 3.0

Tomato juice 1c = 8

For those on


Low-carb phase



Apple med = 8

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


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

Some key terms

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.  It is the molecule for energy storage of plants. 


Message sent email  to  - - - -


I have prepared for your convenience a 1.5 page summary of what I explained.  At the end I have added two tables, one the insulin index (which I had mentioned) the other on the amount of carbs in different foods, and also defined a few terms.  The second attachment sent contains links to documentaries and lectures which confirm what I have been explaining.  Prof Miller, for example, explains to an audience of physicians why saturated fats are good.  Unfortunately our corporate media and industry’s KOLs (Key Opinion Leaders) and the doctors and dietitians they educate are what we are fed about diet and diabetes and their fixes.  I call this tobacco ethics supported by tobacco science.  The critics are marginalized by our corporate media.  Please watch those links I sent, they will increase your motivation. 

I enjoyed talking to you.  You have given me a chance to put my 3-years of studies to good use.  You can be an inspiration for others here. 


Notes Guide to fasting

The last 3 years (2013-2016) have been devoted to sort out what is wrong with the high refined carbs--thus low fat--Western diet. The two main villains are fructose (one half of table sugar) which is a very reactive sugar which randomly bonds to proteins, and polyunsaturated fats, which become oxidized within cell walls.  Fructose is only metabolized in the liver, thus it accumulates there, and thus the liver is the most damaged of tissues on a high sugar diet.  Given the quantity consumed, these two processes overwhelm the cellular repair mechanisms.  Damage to the liver is the starting point increase dramatically the risks for an assortment of conditions, of which obesity, diabetes, and cardiovascular disease are the most significant.  The fix is to metabolize the excess fat in the liver and pancreas and thereby cure insulin resistance.  With that fix, weight can be reduced with the compensatory response of the adipose tissue of lowering metabolizing at least 25% with the consequence of a feeling that by eating more the person will feel better and be happier—click on Getting Started

A large section of articles are posted at recommended healthful and a large collection of links to the best of documentaries and lectures on diet, diabetes, the relevant scientific foundation, and what to do to reverse both type 2 diabetes and obesity.   

Additional good diet practices to keep insulin level low:

Short-term fast, don’t eat after 7 PM and skip breakfast, or longer if progress is slow.

Low net carbs especially sugars.

Increase saturated & monounsaturated fats to supply the energy that carbs were supplying & greater satiety (avoid polyunsaturated because of rancidification in our body and thus damage cell walls).

To lower insulin spike when eating refined carbs include a liberal dose of fat (incretin hormones stimulate insulin release, thus pasta has a lower insulin index than meats, fish or poultry).

Exercise prior to and subsequent to eating, thus lowering blood glucose and thus insulin

Preferentially buy carbs that are high in resistant starches (see /rh/id3.html) such as from legumes and fiber-rich green-leafy vegetables

Leafy vegetables with cheese make an excellent very low-carb snack.

Avoid the products of the food manufactures; for they have added sugar, refined carbs, polyunsaturated and trans-fats, and chemical additives

At meal-time eat slowly and stop before stuffed. It takes about 20 minutes for the PYY hormone at the end of the intestines to cause satiety.

Have handy small low carb snacks to kill hunger pangs, and limit size if high in protein.

The advice here is merely what JK would do in those situations. See your doctor for medical advice.

The only thing necessary for the triumph of evil is for good men to do nothing--Edmond Burke

Perverse systems grow by recruiting good men--jk

Everybody thinks they know what good is, but they are confused--Plato