Recommended Non-technical Dietary--JK

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Why Fasting, Low carbs Works

Why the fasting, low carb fix works 12/3/16

Just like all other mammals, Homo sapiens have a weight (fat control) system.  Obesity is caused by a malfunctioning in this system.  Since the conscious part of the brain is unaware of the hormonal-deep brain mechanisms, this conscious part assumes it is the decider.  However, if it was obesity, because of its consequences, would be rare--like other genetic disorders. 

The fat storage-metabolism-appetite regulatory system (weight regulatory system) involves over 80 hormones of which insulin, as a gateway hormone, has the greatest influence.  The western high sugar diet has mucked up this system by causing a condition known as insulin resistance (abnormally high insulin per amount of blood glucose).  Over eighty percent of the obese are insulin resistant, and those who aren’t were in the period they were gaining weight.  To keep weight off requires fixing insulin resistance and avoid the drop in metabolism typically at 2 months as a result of the hormones secreted by the adipose (fat) cells. 

Unfortunately we receive through an industry-influence information sources 2 wrong messages: 1) eat less fats thus more carbs, and 2) consume less calories than burned (eat less and exercise more).  The first caused the obesity and diabetes epidemics because of the subsequent increase in the carb sugar, mainly sucrose and HFCS (their role is explained below).  The second message, though logical, doesn’t work for long-term overweight people because their weight-regulatory system has reset to their current weight, and it will function to restore that weight by reducing metabolism and increasing appetite—even a  years after the weight has been lost, the yo-yo diet.  

Insulin has a number of regulatory functions one of which causes cells to absorb glucose when high and metabolize it, and thus stop burning fat.  The two major causes for the release of insulin by the pancreas’ beta cells are a high blood levels of glucose and the incretin hormones which are released when there are solid foods in the stomach.  Insulin stimulates receptors on cell walls to actively transport blood glucose, which then cause the responses of metabolizing the glucose and thus to stop metabolizing fat and thus store fat.  High level of glucose and fructose damages cells by a process called glycation.    If the cells don’t need more glucose, they become less sensitive to the signal on the cell wall caused by insulin, this is known as insulin resistance.  If the liver has been damage by excess fat storage and glycation, cells throughout the body become resistant to insulin.  The pancreas responds by secreting even more insulin to promote the uptake of glucose.  As a result there is a gradual gain in weight for most with insulin resistant.  Both obesity and type-2 diabetes (T2D) are caused by insulin resistance that causes excessive fat in the liver and pancreas.

The reason people become insulin resistant is the western diet which has too much fructose.  The USDA lists US consumption of sugars at 120 pounds per year, which equals 37 teaspoons of sugar per day, and half the population consumes more than the average.  Fructose (also called fruit sugar) the other half of sucrose (table sugar) is a net 15 times more reactive than glucose; it attaches to proteins in a process called glycation and this adversely affects the functions of proteins throughout the body.  In excess products from glycation overwhelms the body’s system for removing the damage.  High fructose diet is the major cause for nearly all of the chronic age related conditions (see endogenous products).  Unfortunately, fructose is only metabolized in the liver, therefore the liver has the most damage of any organ from glycation.  This damage causes the liver to become insulin resistant, and thus store excess fat.  When the store of excess fat reaches 2 to 3 pounds the liver becomes inflamed and its control of blood glucose diminishes.  In response gradually fat and muscle tissues also become insulin resistant and they too store excess fat.  (Note there are a number of ways to reduce the risk of progressing to obesity--see Part 12, Diet, section 9, or.  This excess fat in the liver is known as non-alcoholic fatty liver disease (NAFLD), and over 30% of American have this condition.  A strongly associated sign is abdominal fat.  At this point those people are on the slippery slope to obesity and T2D.  Most of the excess fat is stored in the adipose (fat) tissue and muscles, but some is also stored in the pancreas; when excessive the beta cells production of insulin declines sufficiently to cause type-2 diabetes (T2D)—high blood glucose.  Causing the body to metabolizing pancreatic fat cures T2D.

The fix for a fatty liver and fatty pancreas is a very low carb diet with either short-term or alternate day fasting, or through the fast following bariatric surgery.  Fasting is how Dr. Jason Fung in his clinic cures his patients.  Because of 3 years of full-time studies of diet related topics, I know that Dr. Fung is first among scholars in the areas of obesity, diabetes, and the science relevant to their causes and fixes (links at end of paper).  As a nephrologist in his clinic he gets the worse patients, end stage kidney failure, injecting insulin, and thus they all are obese.  Even those with normal weight can be insulin resistant and have NAFLD.  They are at risk of progressing to obesity and T2D.  Prof. Lustig and other call it TOFI (thin on outside, fat on side).  A strongly associated sign of this is abdominal fat.  Those with TOFI are at increased risk for heart attack, stroke, Alzheimer’s disease and other age related conditions because it is associated with extensive damage to proteins thought out the body by glycation caused by the high sugar diet.  Note:  the fix isn’t just to avoid sugar (fructose) but to burn the excess fat, and this isn’t by eating less, the yo-yo diet.  The fix is to extend fat burning which occurs when sleeping by skipping breakfast, or longer.  Fasting is easy and effective. 

The good news is that the DNA in your body is protected by the nucleus’ membrane.  The damaged cells gradually get replaced.  Healing is slow and stead, even among the elderly.  You ought to take better care of your body than your car.  Feedback is always appreciated at

If you are wondering why you have get the wrong messages, follow the dollars, and to confirm the above watch the documentaries and lectures—the full collection ( on YouTube.  , 130 of them, each with a brief evaluation to help you in the selection process. 

Using Google Chromecast, I cast the documentaries to the Sony stereo which relays it to my television. 


***** 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 FIRST CHOICE

***** 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, most entertaining, SECOND 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).  THIRD CHOICE excellent

*****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 Lustig’s best, FOURTH CHOICE

***** The Two Big Lies of Type 2 Diabetes 54 min,10,5000 views, Dr. Fung, latest lecture 11/14, similar to the first two diabetes video and with two patients re-accounting their experience on alternate-day fasting.  excellent

***** Fat and Cholesterol do NOT Cause Heart Disease 5 min, 11,000 views that saturated fats are good, and Ancel Keyes role in fat-cholesterol myth  from Fat Head 103, sound, graphs, interviews, facts—great presentation, 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,  8th, very good

***** The Aetiology of Obesity, the Fast Food Solution (Part 4 of 6): 84 min, 27,000 views, Dr. Fung’s biology behind obesity and the biology behind alternate-day fasting, which is a sure way to cure type-2 diabetes and obesity. Explains it’s parallel to bariatric surgery cure.   Excellent

***** The Two Big Lies of Type 2 Diabetes 54 min,10,5000 views, Dr. Fung, latest lecture 11/14, similar to the first two diabetes video and with two patients re-accounting their experience on alternate-day fasting.  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 excellent

*****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 Excellent

A must watch lecture below, on how pharma follows tobacco ethics, thus maximizes profits.  A major study that compared 74 journal articles based on the clinical trials to the raw data submitted to the FDA; it found average positive bias of 32%.  This reveals a flaw in our system:  What barely works is sold as safe and effective—side effect are rarely considered by the FDA.  There is a revolt among medical scientist and doctors over the corruption, but you won’t hear about it in our corporate media.  As Prof. Ben Goldacre states:  A perverse system produces perverse results”.  We all have been scammed by a corporate shadow government that puts profits before people.  Examples of pharma’s scams are provided by Prof. Marcia Angell.  The last documentary drives their home this corruption with psychiatric drugs as examples.   

***** 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 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   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.  This is a blue print on how pharma markets all classes of drugs, and FDA is in bed with them.  excellent 

***** Heart of the Matter Part 1 Dietary Villains, 29 min, 615 views, Australian Broadcast Company (ABC), the saturated fat-cholesterol myth causes heart disease  Heart of the Matter, Part 2  29 min 3,800 views.  Show that statins don’t save lives, are not safe, and how pharma gets away with the biggest of drug heists. and again at   excellent

*****The Cholesterol Hypothesis is Wrong—Part 1, 31 min, 3,000 views Malcom Kendrick 2014 Seminar, excellent lecture using medical science to expose the cholesterol myth to medial audience, goes over 10 pieces of strong evidence, very convincing Excellent

Uffe Ravnskov: The cholesterol campaign and its misleading dietary advices 29 min, 13,000 views by the leading scientist specializing on the cholesterol myth, a university level lecture full of strong evidence who stress pathogens and immune functions Very good


***** Our Chemical Lives 28 min, 4,000 views Australian Broadcast Corporation, about the  harmful chemicals and that they are assumed safe and thus don’t require testing, and if tested  and shown dangerous, but not subject to regulatory oversight. Excellent 

***** The World according to Monsanto 109 min, 431,000 views, National Film board of Canada covers all aspects, uses science & scientists, convincing excellent


I bought a Google Chromecast for $35.  It allows me to stream from my laptop to the television.  I have the laptop by the couch, and I have a stereo hooked up to the television.  I plugged the Chromecast into the HDMI outlet on the Sony Stereo.  The Sony is hooked up to my Vizio TV.   A much better experience than a computer monitor and small speakers or the TV’s tinny speakers.    


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. 

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