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| 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 |
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Why fasting with low carb diet works for T2D and obesity |
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Obesity
and Type-2
Diabetes: Healing, What To Do and Why www.healthfully.org/rns/id6.html
7/23/16 (see first definitions
below) The systems and why it fails: There are 2 main systems for producing the energy molecule ATP,
one of
burning glucose, the other of fats. Obesity
& T-2D result from a defect in the fat-weight-regulatory system. All mammals
have a complex regulatory system for appetite, rate of metabolism, and fat storage.
There are over eighty hormones involved in
the systems. The Western diet has 30% calories
from sugars (788 calories), mostly from sucrose. The most reactive sugar is fructose; it is one
half of the disaccharide sucrose. It accumulates
in the liver because that is where it is metabolized. There it damages the liver
through the
process of glycation. Glycation is the
process of a sugar and its metabolites randomly attaching to proteins. This
damage in the liver causes insulin
resistance (IR) which entails a higher than
normal level of insulin is necessary to promote the uptake of blood glucose by
cells throughout the body. Refined &
also easily digested carbohydrates such as from rice and potatoes accelerate
the process leading to insulin resistance and fatty liver disease (NAFLD)
because they cause a very high blood glucose level.[1] Insulin
direct cells
throughout the body to absorb blood glucose which the cells will burn
(metabolize). To promote glucose
burning, insulin also signals cells to stop burning fat and thus STORE THE FAT. Thus IR causes an
excess in fat storage. Some of that fat is stored in the liver, and
in excess (2-3 pounds) this further damages the liver. These stresses upon the
liver (from glycation
& excess fat) are what throws-out of balance the weight control system. Too
much fat in the pancreas damages the pancreas causes T2D. The US western diet
with its average of 151
pounds yearly of sugar has caused through liver damage a health disaster. A few more pieces to the system: more on what you need to know are the causes
so that you will know how fasting and low sugar diet fixes the weight-regulatory
system. Fructose is a 7.5 times more
reactive than glucose, and it takes twice as long as glucose to be cleared from
the liver; thus it damages the liver at 15 times the rate of glucose.
Experiments have shown that high fructose diet causes liver inflammation. Galactose
from milk sugar lactose is also
very reactive. Incretins are hormones
produced in the stomach and duodenum in response to foods. They stimulate the
release of insulin by the
pancreas. This explains why all foods
cause the release of insulin even the ones that don’t have glucose
(carbs). See Insulin Table at the end
for the amounts. It is another reason
why a very low carb diet fails long-term, because the insulin in response to
proteins prevents the clearance of fat from the liver and pancreas. Insulin
also regulates the hormone
leptin. Having IR will over time
result in
leptin resistance (excess leptin). Leptin
produced by fat (adipose) tissue and functions to maintain at a fixed level of
fat through its affects upon appetite and metabolism. When the fat level stored
drops low it
functions to both increase appetite and cause a major reduction in metabolism. This
leptin system with other hormones
functions to restore weight, a good thing if you are thin, but a bad thing if
you are long-term overweight. This
leptin production by fat tissues explains why it is so hard for some people to
lose weight and keep it off—the yo-yo diets.
Western diet has through excess insulin made many of us overweight,
obese, and diabetic. Exercise more and
eat less doesn’t fix the system. [1]
Note: those who eat a very low sugar
diet, such as the traditional diet of the Japanese do not develop IR or NAFLD, and therefore have a very low--compared to those on the
Western diet—incidence of T2D, heart
attack and obesity (sugar is only 14 grams a day). |
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The
fix: Cleanse the fatty liver & pancreas through extended
periods of low insulin. At night
after the food has been digested and blood glucose returns to the fasting level
(which is what your doctor measures with blood work in the morning) the body is
metabolizing fats, insulin is very low.
This period of fat burning, if frequent and long enough, will burn the
excess fat in the liver and pancreas. When
on a low carb/sugar diet helped along by fasting, this will permit the liver
and pancreas to heal and function normally:
the cure for NAFLD, IR and T2D. Merely
low carb or low calories will not keep insulin sufficiently low to allow the
metabolism of the excess fat in the liver or to avoid the lipophilic effect of
leptin to restore the fat by increasing appetite and lowering metabolism. Remember
that leptin is secreted in response
to insulin. Fasting enhanced by low
carbs avoids the drop in metabolism that occurs through leptin to restore fat
Cleansing the liver of fat prevents
the yo-yo diet.
What
you probably won’t hear this from your doctors and corporate media: Medical schools do not have a
course in nutrition. The influence of
the pharma and food manufacturers also extends to clinical trials and who rises
to be a key opinion leaders and what they teach. Because it is not in their
financial interest
to fix the NAFLD and IR with diet and thereby prevent all the comorbidities,
your doctor is taught that the ketogenic diet is dangerous, fasting doesn’t
work, and he will advises you to eat less and exercise more. The same message
is taught dieticians and
repeated in the corporate press. They
are taught the fix is to eat less and exercise more and for diabetes to tightly
manage glucose with drugs, and that diabetes is a progressive disease. It is
tragic that industries are alloed in
our corporatist state to pollute the evidence, corrupt medical education, and
clinical practices.
JK
short fast (SF):
go on a 16 hour fast (7 PM until 11:00 AM) or longer, thus extending
nighttime fat burning to midday. At
night because of not eating there is low glucose and thus low insulin. If
hunger becomes an issue, than drink tea
or coffee without sweeteners or milk.
Yes, no artificial sweeteners[1]. If quite hungry then eat a little celery with
cheese or peanut butter, or similar small snack to kill hunger pangs. If progress
is slow than lower carbs more and
progress to the alternate day fasting.
You can still delay your first meal on the non-fasting days. Choose whichever
fast has the best compliance,
Dr. Fung prefers alternate day fasting, but uses either based upon compliance.
The
fat burning diet: It starts in the
supermarket: buy low net carb foods (net
carbs
= total carbohydrates minus fiber content in grams), and clean out your
cupboards and fridge.
It is easier to say “no” in the market then in the kitchen. We
are a social animal, thus enlist the support of
your family and friends. A positive vicarious social contact arises
from watching the diet and diabetes documentaries and lectures on YouTube; and
it enlists the support of the rational side of your brain. An extensive list
of YouTube videos with
description is at http://healthfully.org/rc/id8.html. Keep a log of your
diet and fasting including how you feel.
Start the log a couple of weeks before starting your diet and fasting. For
some the gradual approach is best. With this method you can reduce your carbs
gradually and substitute corn syrup for sugar.
Karo is the leading brand; it is pure glucose (no fructose). Biologically
it is equivalent to rice and
potatoes. It took me 3 months to lose my
craving for sweets; a year to reduce to 1/3rd refined carbs—and I
have always been slim. Right from the
start I increased saturated fats (butter) to replace the reduction in carbs.
Yes, fats are much better for you than refined carbs and yes, saturated fats
are the best, followed by monounsaturated fats.
(See links section below for the science behind why saturated fats are
much better than the cheap unhealthy processed polyunsaturated fats which food
manufactures along with added sugars use).
To obtain the long periods of
low
insulin requires fasting. An early,
small dinner, low in carbs and high fat, moderate protein[2]
entails more hours at night in the fat-burning state. If short-term fasting
isn’t working to cure
T2D and obesity, then switch to alternate day fasting and continue to reduce
the carbohydrates.
Additional
good diet practices:
To lower insulin spike when
eating refined carbs include a liberal dose of fat and/or protein
Exercise prior to and
subsequent to eating, thus lowering blood glucose and thus insulin
Smaller meals have lower
insulin spike and quicker clearance from gastro-intestinal track
Preferentially buy carbs that
are high in resistant starches (see /rh/id3.html) such as from legumes
and/or fiber such as green-leafy vegetables
Increase saturated fats to
supply the energy that carbs were supplying & greater satiety
Avoid the products of the
food manufactures; for they are have added sugar, refined carbs,
polyunsaturated and trans-fats, and chemical additives
At meal-time eat slowly and
stop before stuffed
Have handy low carb snacks,
small snacks to kill hunger pangs
LINKS: 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 low-carb diet. The large Videos library with brief
descriptions has links
to YouTube. It confirms the claims
here--and other health topic. The links
to ABC, CBC, BBC, ABC again
national networks; they expose what U.S. media hides. The leading authority
with results is Dr. Fung of Toronto;
his videos on YouTube are on fasting, T2D, fats, & insulin. I highly recommend his book “The
Obesity Code: Unlocking The Secretes of
Weight Loss” (a book on fasting is coming out in October of 2016). For
those with T2D, for a minimal fee your he
will work with your doctor, click on the link to his clinic.
[1]
Artificial sweeteners have been shown to stimulate
the production of the signal the release
of insulin because of their taste. [2]
Proteins in meats fish and poultry and an intermediate high insulin index
number though they don’t have carbs because of the incretin system—see Insulin
Index table at end. This is why calorie
restricted and very low carb diets for the long-term obese nearly always fail
because they don’t cleanse the liver.
This requires fast.
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Definitions:
body &
food basics
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 or two of its phosphate groups. In the mitochondria ATP returns to the high
energy state 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 & intercellular active transport.
Cardiovascular
disease (CVD) main cause (besides
cigarettes) is a high carb diet which causes endothelial
dysfunction of the cells lining the
artery walls, which in turn causes the inflammatory
response that leads to atherosclerosis
thus 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.
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 metabolize just fats to
produce ATP, and with fasting cleanses the liver & pancreas of excess
fat to
cure NAFLD & T2D. It is named
for the ketones produced in the 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.
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
Why
the global diabesity (obesity & diabetes) pandemic: We are living with the results of
perverse system which places profits before people, while of course pretending
to serve us first. Thus what we are told
about diet is based on what is good for the food manufacturers, and it is sold
to us as heart and body healthy. Refined
carbs (especially sugars) are the cause of the global diabesity (obesity &
diabetes) pandemic. The healthful
saturated fats have been demonized and thus replaced with the unhealthy,
cheaper polyunsaturated fats and trans-fats. Then we were advised to cut fats,
thus those
calories were replaced with refined carbs, most of which are supplied by the
food manufacturers. At the same time
fruits were bred to be higher in sugars.
They knew of the neural mechanism which makes sweetness positively
reinforcing and addicting, thus the food manufactures steadily increased the
amount of sugars in their products. The
result is for the US, an average of 151 pounds of sugars per person per
year. Over half of our population
consumes even more. Unlike paleo peoples whose fruits are far
less sweet and seasonal, our sugars and refined carbs are year round. Often
through scarcity, they are forced to
fast. We have the perfect storm of a
steady diet high in refined starches especially sugars, plus unnatural highly
processed vegetable oils[1] and not fasting. Cancer, cardiovascular disease, strokes,
heart attacks, T2D, Alzheimer’s disease, macular degeneration, diabetes,
osteoporosis, ulcers, colitis, and arthritis are all quite rare among the
elderly paleo peoples on traditional diets, and there is great variation
depending on region (compare the Intuits of Canada to those living on pacific
islands with their taro as staple starch).
Year-long high sugar is missing from the traditional diet.
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
from http://graemethomasonline.com/wp-content/uploads/2010/06/Insulin-Index.pdf
Detail explanation of testing
http://www.janurky.sk/db/articles/20150703n0(kj_not_kj)/images/insulin_index.pdf
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.[2] 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.[3] 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.
[1]
Most authorities know of the health issues with trans-fats; however, they miss
the fact that polyunsaturated facts are subject to rancidification (oxidation)
in the body and while cooking.—a thing known for over 5 decades. Oxidized
polyunsaturated fats are comparable
to trans fats in that they don’t work as well as natural fats. A large
body of research exposes this
danger. And polyunsaturated fats from
grains are high in omega 6 oils which block the healthful omega 3. [2]
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. [3]
There is a second hormonal system, one not affected by glucose, stimulating the
release of insulin from the pancreas.
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