Recommended non-technical summations

| Home | Why Physicians Prescribe Junk Treatments | Why fasting with low carb diet works for T2D and obesity | Heart Conditons and Drug Treatments | Diet Recommendations, and its science | Short-term fasting with low carbs is healing | Other Drugs on Avoid List | Cardiovascular disease and drugs | Worst Pills and Why

Diet Recommendations, and its science

LDL functions as part of the immune system
see link below for the evidence

The article below has an extended version with more on the science behind the accumulation of fat and the role of insulin, the role of corporations and government in the Western diet, etc. at  By all means visit the video library and cast the documentaries and lectures to your television at . 

Concise Dietary Recommendations for health, and to fix/prevent IR, NAFLD, MeS, T2D, Obesity, AS, & CVD (Definitions in Section #4)   --    8/6/16 --  short 1-4

AS         Atherosclerosis


KOL      Key opinion leader

ATP       Adenosine triphosphate-energy molecule


MeS      Metabolic syndrome

CVD      Cardiovascular disease


NALFD  Non-alcoholic fatty liver disease

IR          Insulin resistance


T2D       Type 2 Diabetes

Healthy Diet




Saturated and monounsaturated fats (animal fats, lard, & butter are best, followed by palm kernel, coconut, and olive oils), fiber, leafy vegetables, egg, peanuts, , fish, free-ranging beef, nuts, whole milk dairy products including cheese, plain yogurt, and cottage cheese, breakfast protein mix, whole grain products[1], beans­,

Meats & poultry unless free ranging[2], large portions of fruits especially melons, bananas, grapes, raisins, and dates[3]. 60 grams of protein male, 45 female daily ideal.

Fructose, sugar added foods[4], fruit juices,[5],polyunsaturated and transfats, vegetable oil [6], refined carbohydrates, whole wheat4, large portions of carbs and fruit, potatoes, rice, instant breakfast cereals, alcoholic drinks, artificial sweeteners[7]    

Vinegar,[8] high fiber cereal,[9], tomatoes juice, Karo corn syrup or sorbitol as sweeteners.

Fried foods (unless high in saturated fat), large portions of food with high glycemic index,

Lunch meats unless cooked[10], all GMOs12, corn[11], soy products,[12] most crackers, chain restaurants.  

Sugars without fructose:  barley malt, corn syrup (Karol), corn syrup solids, dextran, dextrose, diastatic malt, diatase, ethyl maltol, galactose, glucose, glucose solids, lactose, malt syrup, maltodextrin, maltose, & rice syrup.  For extensive foods recommendations use Fat Chance, pages 199-205 by Prof. Robert Lustig.


1) Healthy diet: For those in good health and normal weight without IR from the Western diet.  The goal is to keep fructose & insulin low, thus avoid added sugar.  Small meals, with fiber, fats, and proteins along with increased physical excursion keep serum glucose and thus insulin low.  Low rate of glycation requires very low fructose (see section 6, at).  Follow food recommendations above and take the short fast at least once a week, which promotes a healthy liver. 

2)  Fatty liver but no major weight issue, follow the above but do the short-term fast every morning.  This must continue until the few extra abdominal pounds are lost, and your middle has that youthful look, then gradually go off the diet and see if your weight has stabilized at the lower point; if not than go back to short-term fasting.  Expect to be fasting for 4 months or longer.   Increasing the time fasting, increases the duration of the low insulin phase.   

3) Weight loss diet of less than 20% and for those with IR:   Daily the jk short fast and 20% calories from carbs or less.  If progress is slow, then add the New Atkins Diet with moderate proteins. 

4) T2D diet on one drug, &/or obesity:  Daily JK short fast, keep lowering carbs, and if needed add new Atkins type diet.  Monitor plasma glucose so as to reduce dependence on drugs.  If after 6 month this hasn’t cured T2D then switch to full alternate-day fasting.  Watch Dr. Jason Fung explain the issues on insulin and diabetes and alternate day fasting diet.[13]  

5) Severe T2D and morbid obesity: Follow a very low carb diet with alternate-day fasting.  T2D is a progressive disease treated with drugs to lower glucose, then more drugs, & then insulin injections.  It is caused by diet and can be cured by diet.  The fast following bariatric surgery cures over 80% of T2D in the first few weeks, before major weight loss.

JK short fast:  go on a 16 hour fast (7 PM until 11:00 AM) or longer, thus extending nighttime fat burning to produce ATP (the energy molecule) to midday.  At night because of not eating there is low glucose and thus low insulin.   If hunger becomes an issue than eat green-leafy vegetables, black coffee or tea with lemon.  Lower carbs especially those high in sugar.  Keep lowering carbs if progress slows and extending the fast. 

Atkins maintenance phase:  Once weight target is reached, the daily intake of carbs is increased by 10 grams per day to find the level where weight is gained, then drop below that level.  Continue to limit refined carbs and foods with high glycemic index to small portions, limit sweets with fructose, & use the JK short fast weekly to maintain a healthy liver.  Vigorous exercise is a general health tonic and mood elevator. 

2.  Explanation of processes/fixes -- Outline of process at

The issue isn’t calories, but abnormally high level of insulin and its affect upon the weight-regulatory system.  Insulin causes fat storage.  A fatty liver causes IR, thus higher than normal levels of insulin with ever increasing store of fat. 

If you fall under situations 3 and 4 above, your metabolic system is mucked up from excess fat in the liver, and simply following the standard recommendations since the 1970s of “eat less and exercise more” will not work long term.  A population study found that 99.4% of those who were obese, were still obese or overweight 9 years later and for those morbidly obese 99.898% (situation 4 above)—those who had bariatric surgery were excluded, see British Medical Journal.  Moreover because of existing leptin resistance, when on an energy-restricted diet appetite is increased and metabolism is reduced by over 20% as the body attempts to preserve its fat store (there goes the desire to exercise).[14]  The energy restricted diet with carbs doesn’t cleanse these organs; thus the regulatory system will cause a gradual regain of weight (the yo-yo diet).[15]  The reason for the high long-term failure rate of diets is that obesity, IR, and T2D are the result of defects in the hormonal regulatory system.  Its main regulatory hormone is insulin.  The process leading to the regulatory defects starts with consuming over the years too much fructose (#4 below has definitions) and refined carbs that result in a high level of insulin.  With high insulin most of the fructose is converted to fat in the liver and the excess is stored there; this results in a fatty liver (NALFD), which mucks up the hormonal system, first by causing IR in the liver and then in other tissues.  With IR the pancreas must release more insulin than is normal to lower the amount of blood glucose.  Because insulin causes the cells to burn glucose and store fat, the excess in insulin causes an excess fat storage; viz., weight gain.  There are two main metabolic systems one for fats the other for glucose burning.  The very low carb Atkins type diet (called a ketogenic diet) causes the cells to switch to a fat-burning mode and stays on it.  Staying in this mode causes tissues to metabolize their stores of fat at a high rate, and thus to slowly cleanse the pancreas and liver of excess fat; this will cure IR, MeS,  NAFLD,T2D,12 obesity, leptin resistance, and eventually for most to reset their weight regulatory system.  Without very low carbs and/or fasting this doesn’t happen, thus the so called yo-yo diet.  

3.  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



American processed 1 slice 1.5 grams

Cheeses 1 oz. = 0.7

Cottage cheese ½ 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 ½ = 2 grams

Bell pepper green ½ c= 2.2

Bell pepper red ½ c =3

Broccoli ½ c = 1

Cabbage shredded ½ c = 1.1

Celery stalk = 1

Cauliflower florets ½ c = 1.4

Cucumber ½ c = 1

Green beans ½ 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 off

the induction

(ketogenic) phase



Apple med = 8

Banana med = 30

Blueberries ½ c = 9

Dates dried 1 oz = 21

Fig dried med = 6

Grapes 1 c = 26

Grapefruit ½ = 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 ½ 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, also avoid artificial sweetened foods, which through stomach stimulate insulin.

To calculate from the food label, simply subtract fiber from total carbohydrates

On the Atkins website ( is an extensive table of net carbs.  For simplicity the food label on products can be used, simply subtract fiber from carbohydrates to get an approximate value.  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). 

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




Detail explanation of testing

These figures are based on test results for an ideal group:  average age 22 and BMI of 23.  Foods needing preparation such as potatoes and pasta were boiled, stored overnight in the refrigerator then warmed the next day in a microwave.  Test score was based on the average insulin level over 120 minutes divided by that for white bread times 100.   There were 503 tests total test for the 36 listed foods.  Breakfast cereals were served with milk.  “Plasma insulin concentrations were measured in duplicate by using an antibody-coated tube radioinmmuonoassy kit (Coat-A-Count; Diagnostic Products Corporation, Los Angeles)”at 1997, p. 1295.  Samples of 1.5 to 2.5 mL. of blood were obtained at 15 minute intervals over the 2 hours test period.  Unfortunately this table lacks important foods of vegetables, milk, soda, diet soda, and fat (which I included from another source--Dr. Fung’s book The Obesity Code p 193).                                                                                                                                                                            

The goal is to maximize the rate of fat burning which requires a low insulin diet.  Insulin causes fat storage.   Since protein is needed to maintain muscle mass, it must be restricted but only somewhat.  The USDA dietary recommendations are high.  Thus I recommend cutting it to 35 grams women, and 45 grams men--for those of average body frame size.  This is sufficient to prevent muscle loss.[16]  The effect of protein upon insulin and thus fat storage explains why short-term and alternate day fasting make a very significant improvement upon the low carb ketogenic diet.[17]  For most on a ketogenic diet, after a couple of months the rate of weight loss will decline, the effect of insulin upon leptin.  Fasting prevents this phenomenon.

4. Diet-Food Basics

Adipocytes (lipocytes) fat cells compose adipose tissue & secrete hormones resistinadiponectinleptin 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 which cause 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 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.

 Starch is long chains of glucose units.  This polysaccharide is produced mostly by green plants for energy storage. 

 Sucrose, table sugar, produced by plants; it is the readily hydrolyzed disaccharide consisting of fructose and glucose. 

Glycation:  a process where a monosaccharide (simple sugar) randomly attaches to proteins or lipid; this adversely affects their functions, thus glycation is a major cause of our chronic age-related diseases. 

Diabesity:  the combination of diabetes and obesity that afflicts those on the Western diet—a recently coined term. 

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.  Cells already loaded with glucose, to prevent toxic level resist the message by insulin to absorb more glucose.  Insulin also regulates other enzymes and hormones including leptin.  Low insulin is the cause of type 1 and 2 diabetes.  Insulin also promotes the storage in amino acid, and thus we secret insulin by the incretin system in response to proteins. 

Insulin resistance (IR):   a condition of higher than normal amount of blood insulin to lower blood glucose due to a diminished response to insulin by various tissues.  The pancreas then releases even more insulin to lower blood glucose.  IR is the condition which causes the fat accumulation in the liver and pancreas and obesity, and all their comorbidities.

Ketogenic diet (very low carbohydrate diet):  it forces the body to rely upon just fats to convert ADP to ATP to cause weight loss without restricting calories.  It is named refers to the ketones produced in this metabolic natural process.

Key Opinion Leaders (KOLs):  people who rise to top positions in their area of expertise.  In fields relevant to business some of these people violate the standards of science to produce and spread business-favorable spin, and are handsome rewarded for their services.  The term is used in that sense of 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.   

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 use of mainly either fat or carbohydrate to convert ADP to the high energy molecule ATP mostly by the mitochondria.  During  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.

[1] Most whole wheat breads are comparable to white bread as to glycemic index (GI) and insulin index (IL) (see  table Part 3), plus they have phytic acid (inositol hexaphosphate (IP6):  Phytic acid has a strong binding affinity to important minerals, such as calcium, iron, and zinc” Wiki that binds to and thus prevents their absorption. Phytic acid is also in beans, peanuts, soybean, brown rice, oat meal, corn, and nuts. White flour lacks phytic acid.  Sugars are added to mask the rancid taste of phytic acid.  Lustig, Fat Chance 133. 

[2] Cattle are fed a diet of GMO grains.  Certified Organic has been outsourced to companies most of whom do sham inspections. 

[3] High sugar fruits with high glycemic index compared to most other fruits. 

[4] In 2015 “Sugar added” is to be listed (maybe) under sugar in food labels.  For current labels, how much has been added depends on ingredients, vegetables have natural low levels of sugar, fruits higher. There are 56 different sweeteners used in processed foods.   If in doubt, look at the list of ingredients for sweeteners.  Ingredients are listed in order of percentage by weight.       

[5] Fruit juices having most of the fiber removed produce a serum glucose increase comparable to like amount of soda. 

[6] Polyunsaturated fats undergo in the body unhealthful rancidification, and they are high in omega-6 fatty acids which block the healthful conversion of omega-3 fatty acids.  Like trans-fats they cause CVD.  US regulations are just a pseudo fix—see fats.

[7] They raise insulin through a hormonal system found in the stomach and intestines.  Studies of the obese show that artificially sweetened  drinks do  not promote weight loss.  The problem is insulin causing fat storage, similar to sugar sweetened drinks. 

[8] Vinegar reduces insulin resistance and increase satiation. 

[9] These oils are lowest in polyunsaturated fats, including omega 6 fatty acids And because they are from trees they are free of GMOs. 

[10] Given the broken food-inspection process, they pose a major risk factor, which has been grossly under reported in our corporate media.  A 2008 study in France showed that their rate of food poisoning was 1/4th the US rate

[11] Avoid because of high insulin index, and they have a GMO gene that causes corn to produces a pesticide—same for other crops such as canola, soya bean and others.  Testing and review is a regulatory façade:  and the companies do tobacco science to “prove” the changes in the crops are beneficial, and the FDA is business friendly. There is very little true science on GMOs.

[12] Soybean has estrogen-testosterone mimic, for which there is evidence that the detrimentally interfere with their functions.

[13] Watch Dr. Fung explain how the body switches from glucose to fat burning.  Burning excess fat in the liver to promotes overall metabolic health.  The fructose in the Western diet causes fatty liver.  This is caused by fructose, which causes insulin resistance.

[14]  Unless under a controlled environment of a boot camp, the obese dieter simply goes through the motions at the gym, so I have observed.   The biology is stronger than the rational side of the brain under a typical environment. 

[15] This fix of weight regulation according to one research takes at least 18 months.  Thus remain on the Atkins Maintenance Diet. 

[16] The science on the effects of elevated insulin due to protein when carbs are low is very incomplete.  For one thing, with a high-protein-low carb diet (once popular in the 1920s and before) proved successful.  Obviously the when there is no glucose to burn the body will continue to burn fat; however there could be for those who don’t fast a point where metabolism declines. 

[17] There is a second hormonal system, one not affected by glucose, stimulating the release of insulin from the pancreas.


5.  Fasting is easy and essential

I never had a protracted weight problem.  By chance I had used the short-term fast when.  I gained 20 pounds during the winter of 1969-70.  At the age of 26 my metabolism slowed down, and so I didn’t burn off rapidly the excess glucose and fructose.  I had developed a fatty liver, and thus was putting the pounds on.  It took 3 months of reduced meals and fasting to lose it.  It stayed off because it was short-term weight gain, my white adipose tissue through leptin had rest my weight to 170.  After that, whenever I gained 5 pounds, I simply cut back on portions, quit eating by 7 PM, and skipped breakfast several times a week.  The second change was exercise.  I moved from Winnipeg to southern California and became in 1975 a sports addict.  I started playing volley ball and cycling, then over the next 7 years I added moderate weight training and singles racquet ball.  In 1993 my diet changed for the worse:  following the lead of a very fit friend, I went on a very low fat (thus high carb) Western diet.  Fortunately I watched my weight, thus I never went more than 5 pounds above my youthful weight.  Skipping breakfast is easy.  In 2012 I watched Prof. Lustig lecture on YouTube, which had gone viral.  He explained why sugar was poison and I took notes.  In 2013 I researched his explanation of the diabesity epidemic.  In the spring of 2014, I reduced sugars including fruits, and carbs from grains, thus I increased fats. It took about 4 months before candy, fruit juices, ice cream, and sweet melons tasted way too sweet.  Though my weight remained for decades the same, I had 3 pounds more around the lower abdomen than when I was young.  It probably was a sign of a fatty liver, so I decided in the spring of 2016 to experiment with daily short fasting.  By July of 2016, 4 months later, I lost 4   pounds, waist shrunk 1 inch, and fasting glucose (a measure of IR) was lower.  I noticed that by skipping breakfast, I had reduced my total consumption of food.  I was less hungry especially at dinner time.  A big plus was that I experienced no decline in mental or physical energy in the morning, and avoided the decline following breakfast.[1]   After a couple of months of adjusting, I now like skipping breakfast.  Morning fasting and not eating at night has convinced me that weight control with short-term fasting is easy and pleasant, easier than an energy restricted diet.[2] 

The lack of sex hormones has been shown to play a significant role in weight gain.  Estradiol (the best of 4 estrogens) controls fat distribution, which is visually obvious as a girl develops during teen years.  Lack of estrogen cause women to gain abdominal weight following menopause.  The two sex hormones are nearly structurally identical, but for on functional group.  Testosterone makes a different for men past the age of 60 when they do sufficient amount to restore them to a youthful level, which is what I did.  Starting in 2004 was the use of natural testosterone[3] from a compounding pharmacy.  It made my weight control easy.  I stopped weighing myself once I realized that my weight regulatory system kept me between 161 and 165. 

Dr. Jason Chapter 20 “When to Eat” in his Obesity Code, 2016, p 235-251 covers the history and advantages of fasting; his opening words “LONG-TERM DIETING is futile”.  The reason is the major drop in metabolism due to leptin and it physical and emotional consequences; thus few are capable of going on a life-long energy restricted diet—there are numerous long-term studies which show that the obese gain back most or all of their lost weight.   “The body reacts to weight loss by trying to return to its original body set weight…  [because] our insulin level stays elevated” which is due to insulin resistance; thus leptin also is elevated.   Only fasting addresses IR.  His clinical experience and extensive research proves that fasting is both easy and works.   Here I stand upon his shoulders:  I shall present what I find of most value in that chapter, sometimes quoted and my additions will be in [brackets].  IR causes excess fat storage and leptin promote reduced metabolism and increased appetite.  [But it is not appetite/hunger exactly, rather the feeling that if I eat a bit more my energy and mental clarity will return to what it ought to be; this is the effect of leptin on energy.]   All foods promote the release of insulin; only not eating will keep blood insulin level low.   As Fung points in other chapters, incretin hormone system responds to digestion in the stomach and small intestine by stimulating the release of insulin from the pancreas [fats and fructose by far produce the least leptin response].  It explains why meat, fish, and poultry have a higher insulin index than boiled pasta.  Though Fung writes of 24 to 36 hour fast as curing IR, his clinic also uses the short-term fast.  “The term ‘breakfast’ is the meal that breaks the fast—which we do daily”--p 237.  Fasting has been involved used in most cultures and religions, and among the hunter-gatherer was forced by circumstance.  Hippocrates of Kos (c. 460-370) wrote; “instead of using medicine, better fast today; to eat when you are sick is to feed your illness” p 237.  Humans like most animals do not eat when sick.  Plato and Aristotle were staunch supporters of fasting.  “The body does not burn muscle until all fat store is gone” p 240.  “Blood glucose levels remain normal as the body switches over to burning fat for energy.  This effect occurs with fasting periods as short as twenty-four to thirty six hours.  Longer fasts reduce insulin even more dramatically…. Regular fasting has been shown to significantly improve insulin sensitivity.  This finding is the missing piece in the weight-loss puzzle.  Most diets don’t address insulin resistance,” p240.  One of the most potent stimuli of growth hormone {HGH] secretion is fasting.  Fasting promotes the use of fat as fuel and preserves muscle mass and bone density.  Adrenalin [and noradrenalin] levels go up with fasting,” p 241 they are the natural amphetamines- that create alertness and physical energy.  “Breakdown of muscle tissue happens only at extremely low levels of body fat—approximately 4 percent,” p242.  “The human body has evolved to survive episodic periods of starvation,” p 243.  “Caloric restriction diets do not allow the evolved adaptation that occurs during fasting,” p 244.  “Studies of eating a single meal per day found significantly more fat loss, compared to eating three meals per day, despite the same caloric intake” 243[4].  “Total energy expenditure is increased during a fast—in a 4-day fast by 12%,” p244.  “In our clinic experience showed that appetite decreased as duration of fasting increased.  The most astonishing aspect of this study [107 obese subjects unable to lose weight] was the ease with which prolonged starvation was tolerated.  These experiences echo our own clinical experience at the Intensive Dietary Management Clinic with hundreds of patients,” p245.  The more dangerous visceral fat is preferentially removed with fasting. There is reference to Dr. Michael Mosley (British on BBC) 5:2 diet, 5 days of full caloric and 2 days of 25% of calories at the end of a short-term fast.  In the trial that compared the 5:2 to the Mediterranean diet with a 25% reduction in calories.  At 6 months both groups lost about the same amount of weight, but the 5:2 group have lower insulin and less IR, at p247.  The short term fasting made this important difference.  Fasting because it corrects insulin resistance is essential for long-term dieting success. 

For those who want to know more of the science behind fasting, I highly recommend that you read my “Evidence of Alternate Day Fasting—Cures Type-2 Diabetes”  and Fung’s book on fasting that is scheduled for release October 2016.  For a concise refresher as to the details of what has caused the weight control system to crash click on link.  My own experience and others whom I have talked has convinced me that short-term fasting is easy, and the scientific literature confirms that longer periods are also easy; this is because our body has evolved a system to burn the fat reserve and to keep us alert and full of energy so that we more likely to hunt and gather foods.   

[1] Seniors, much more than people under the age of 60, experience postprandial a major decline in energy because the of the major reduction in metabolism by the mitochondria which produce the energy molecule ATP.

[2] As I age (73 years in 2016), the diversion of energy and blood to promote digestion entails a low point after eating a full meal.   Not eating breakfast, I find the best time for studies and writing in the morning, I also have plenty of energy for gardening. 

[3] Pharma is against hormone replacement, and thus too are most doctors.  You must tell your doctor that a friend (me) has great success by raising his testosterone to a youthful level (above 700 ng/dl) and you want to do the same.  From a compounding pharmacy ¼ tsp. of 15% lotion (60 gm/mo. ).  Tell him that you are willing to be at greater risk of prostate cancer and heart attacks which is what your doctor believes.  Both are false, and the opposite is the case, but pharma is against health and has generated junk science with the support of our government.  Androgel, the strongest of pharma’s testosterone products is less than half the dose required for significant benefits.  See Gary Taubes Why We Get Fat, his account of Wades rat, p 89-94, and elsewhere, where he discusses sex hormones’ roles in fat distribution.  Testosterone improves muscle tone, mass, and mood, for active lifestyle.  

[4] I two friends have lost significant weight on one meal a day.  One a Dr. Evans lost over 150 pounds, and both kept the weight off.   

The best easy test for a fatty liver is a sonogram, the standard one is a liver biopsy.  Fatty liver (NAFLD) is the starting point.  It is caused by damage to the hepatocytes by fructose through the process of glycation.  That likely happened to me in 1969, when my weight went up 20 pounds.  I took it off in the spring of 1970 by reducing my meals and skipping breakfast.  Thereafter whenever I gained 5 pounds I would repeat the same fix.  If I hadn’t took the weight, after a year the adipose tissue through the hormone leptin--which adipose tissue produces--resets the normal weight to a higher point.  I think I have a fatty liver because of my abdomen isn’t youthful and I had to watch my weight.  If the regulatory system is properly working, the weight will season-after-season remain the same.  Paleo peoples don’t have to watch their weight—look at the old photos and watch the anthropology films.  The last 3 months I have been skipping breakfast 6-days a week, and I lost 4 pounds, hopefully 2 pounds from the liver.  I find it easy to skip breakfast and just drink tea with a tablespoon of lime juice.  

how food manufactures buy what is taught about nutrition.  

 ***** 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 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

Over 130 documentaries and lectures on health related topics Part 7 Videos food, drugs, health YouTube

On NAFLD the low carb diet helps