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Tuesday, November 21, 2017

LCHF



It's all about the Fat

                  What's the best way to gain weight (not muscle) very fast ? Eating lots of carbohydrates and fats packed together in the same meal, especially trans fats with fructose or sugars. But then what's the best way to lose weight? Well, ditch the carbs and eat lots of good fats and protein. Eat fat ?! Yeah, lots of it. That's the hard part to wrap our mind around, since the 70's with the upside down food pyramid, that now we all know what did to everyone following it (obesity now is common even in children). That's only until we learn how our body actually works, how food is processed and how fat gets burned. 







Low Carb Diet: Fat or Fiction?

 
The truth is, we are fat adapted from birth. We are designed to run on fat. That's one more reason we store fat not glucose (carbohydrate). Also we are all adapted to using ketones from birth. Babies actually are born that way. We are in and out of ketosis all the time since birth. Ketosis is not a state that only people on a ketogenic or low carb diet will experience. We can not lose our stored fat until we get into what is called a ketosis state. Whenever the carbs and protein are used up, we burn fat.

When you don’t eat for a log period of time or you are on a huge calorie deficit diet, you will likely go into ketosis pretty soon. You can actually get into ketosis by eating gummy bears. Ketosis happens when the body is in a state of inadequate glucose to feed the brain. This triggers ketone production to save the brain from energy crisis.

How fat loss works in your body


We are adapted to using fat as fuel since we are born. What people need to adapt to is actually a low glucose lifestyle if they want to get into a burning fat mode fast. When we are adapted to this lifestyle, a ketogenic, low carb lifestyle, we are actually becoming better at running primarily on fat, rather than primarily on glucose, and we get better and better at it in time. We use our emergency fuel as primary fuel rather then running on glucose (carbohydrates). "The reason we get more efficient at it and start to run better is because we are exercising the pathways that we don’t normally use, like Gluconeogenesis, and we are getting better and faster at fat oxidization." 
People on a low carb, ketogenic diet are getting better at using ketones rather than glucose. "This is more about being metabolically flexible and exercising the pathways that are not commonly used when running off primarily glucose."

So eating fat will not only keep us from being hungry for longer, but will help us get adapted into a low carb lifestyle. But why low carb is the key? Because when carbohydrates are present in our food, insulin is released according with that amount of carbohydrate (glycemic index = a number associated with the carbohydrates in a particular type of food that indicates the effect of these carbohydrates on a person's blood glucose level, also called blood sugar) and when Insulin is released, our body stops burning our fat stores. That is why low glycemic foods, typical for a low carb diet are so good for burning fat and reverse insulin resistance. 



The fat we eat, the dietary fat is not the same as the fat around our belly or the visceral fat around our vital organs or in the arteries, so the healthy fats that we eat are not causing any of the horrible things we were told about (since the wrong food pyramid), sugar is the actual culprit in initial atherosclerotic formation, as it causes system-wide inflammation which then promotes the start of the plaque formationsFat doesn't make you fat, sugar dose, carbohydrate really. 

And what's even worse then sugar? Adding fat to carbohydrates or sugar, but fat alone or with protein it's a totally different story, a success story.  

The Truth about Sugar

Image result for herpes on the tongue
                   We all know by now  that "sugar" is bad for us, that is "pure" poison. 
We probably already said no, some time ago, to that sugar, the white or brown sugar, the simple sugar, the sucrose and we also might be aware of the high fructose corn syrup (HFCS), one of the many hidden, differently named added sugars, found in 90% of the processed foods. We also might very well know about the high amounts of fructose, "suddenly" found in the genetically modified fruits and legumes at the supermarket. Or maybe not?  (But what's wrong with fructose?
Well, "
fructose can only be metabolized by your liver, because your liver is the only organ that has the transporter for it. 
Since all fructose gets shuttled to your liver, and, if you consume high amounts of it, fructose ends up taxing and damaging your liver in the same way alcohol and other toxins do. In fact, fructose is virtually identical to alcohol with regard to the metabolic havoc it wreaks."

                    We might think that there are fruits and vegetables that are organic, Non-GMO and are so good for us, that we should be eating lots and lots of it, despite being nothing like they were in the wild at the "begin of times", before the industrial revolution. Do we know the whole story, how wild fruits and vegetables were really like ? What we know for sure is the amount of fructose now is way higher then before. What about the animal products ? There is more of a cruelty problem that needs to be solved and becoming a vegan its not changing that. We need to directly address the problem.  

                      Is there anything left unaltered or still good for us to eat ? The whole foods trend is on to something. Yes, we still have good foods to eat and I'm not talking about the awesome water or the green leafy veggies and their obvious benefits that we all agree on. There are still plenty of good nutrition dense, whole foods that we were supposed to be eating in the first place, foods that our ancestors use to eat. 

Foods that are satiating and delicious without being filed with added sugar in order to have any taste. Food as fuel, not empty calories, nutrition that is engineered for our bodies needs, just how was meant to be. 

I'm not talking about the #paleo diet as you might think, but it's close. I'm talking about the #LCHF, the very low carbohydrate/ high healthy fat/ moderate protein #ketogenic diet, and I will tell you all about it, the science and the logic behind it (fascinating), the amazing results I've seen for the past 7 moths since I've started it and why I think is the best for me on the long run. Actually it's a lifestyle not a diet. 

Any Diet Works, Really,  But I Much Prefer Not To Be Hungry and to get healthy not sick 

You can find so many different diets out there, and any of them work if you insist on them.
They might be hard to follow, very unhealthy or the weight might be impossible to keep off,  but they work. You loose weight. Usually such a diet has a huge calorie deficit (high carb diets especially need to be like that to work) but any of them work if you are motivated. Just pick one and you'll find proof. The gummy bear diet, the potato diet, you name it. 



No matter the diet type or lifestyle, any human in order to lose weight, has to burn fat for fuel (body fat stores), a state that is called ketosis (optimal blood ketones 0.7-3.0 ). "A state at which the body has an extremely high fat-burning rate. Even the brain runs on fat, via ketone bodies. These are energy molecules in the blood (like blood sugar) which become fuel for our brains after being converted from fat by the liver."

The easiest way to get into ketosis is obviously a ketogenic diet, which is high-fat, moderate-protein, and very-low-carb (under 20 grams net / day is a strict low carb). This will cause the body to use fat instead of glucose / carbs for energy, and that will produce ketones. Only when the carbs and protein are used up, we burn fat. We can not burn both glucose and fat in the same time. Is one or the other.  

We can not lose our stored fat until we get into ketosis, so that is why ketogenic diet or low carb diets are straight forward the easiest, most natural and fastest way if you want to be healthy while getting fit and lose weigh

The low carb, high fat, medium protein, ketogenic lifestyle is adapting your body to go back to the beginning, were like a new born baby, you were using ketones, fat for fuel, fat as an energy source, in a dietary ketogenic state. 


On the other hand, on a diet that promotes eating a lot of carbohydrates (especially high in fructose fruits and not the healty leafy green veggies), the body will be using glucose for fuel and when carbohydrates are present in our food, insulin is released and when insulin is released our body stops burning our fat stores (fat storage mode). Insulin causes Fat Storage (stimulates the creation of body fat), it Inhibits The Fat Burning Process (stops the breakdown of fat cells) and  for active people it can stimulate muscle growth
That is why low glycemic foods, a low carb lifestyle is so good for burning fat and losing weight while staying healthy and fit. On a side note, there are a few high insulin index foods that are still good for loosing weight like whey protein or lean beef because they also trigger one of the 6 fat burning hormones, glucagon. Knowing the insulin index of a food is very important when trying to lose weight so you can use it for your advantage.  

Insulin is a hormone, a substance produced by our body and released into the blood by the pancreas (see glycemic index vs insulin index)When eating to much carbohydrates (over 20-50 grams of net carbs a day), the body will be using glucose for fuel which creates the typical carbohydrate ups (Sugar Rushand downs (sugar crush = cravings/hunger), resulting in binging or a habit of overeating for most people, people that lack the motivation or will to starve themselves for decades in order to stay slim or fit. Usually celebrities use to do that before the low carb diets were known (and some still do).  Nigella Lawson (low carb / high fat diet advocate) said  'I realized that what I'd always taken to be either hunger or "neurotic grazing compulsion" is carbohydrate craving, "Devil food""


Eating low carb is key for low insulin levels, and also because fat does not raise insulin, eating fat when on a low carb diet will not only keep us from being hungry for longer, make us feel good (the brain functions in particular will thrive on good fats), but by keeping the insulin levels low, will help us from becoming insulin resistant or reverse that to a sensitive state and make us lose weight.  



high insulin level tends to lower HDL (“good”) cholesterol and raise levels of LDL (“bad”) cholesterol. is a sign of insulin resistance or prediabetes and signify early-stage Type 2 diabetes and now all these are common even in kids or slim looking people. The increased risk of diabetes and cardiovascular disease, high blood pressure, high glucose, appears are related to Insulin Resistance and The Metabolic Syndrome.  

Several studies suggest that carbohydrate restriction has more favorable effects on the metabolic syndrome than a low-fat diet (3233343536). Low-carbohydrate diets tend to lead to more weight loss, less insulin resistance, lower triglyceride levels, and higher levels  

We eat because we love the taste, the flavors and because we need to, our body and mind needs food to survive. But I no longer eat because I am really hungry, It's very different now. The Sugar / Carbohydrate Monster is long gone. No more cravings, ups and downs before or after a meal. It's more like I have to remember that is time to eat.
Why I never "found the time", to diet, with maybe 2 or 3 exceptions, like for my wedding day, was because I hated the idea of being hungry, the idea of wanting something that I couldn't have. Better die young then diet like that so I wasn't your typical yoyo dieter.

In order to loose weight we need a restriction in our diet, in our food intake. and I'm not referring to the calorie deficit of the standard American diet that so miserably failed. It's about the only 3 types of macros found in our foods : carbohydrates, fats or protein. I do not agree to the "calories in calories out myth", not really. Calories are very different, depending on the source. They are metabolized at different rates and in different ways so they do not impact our bodies the same way and this make all the difference in the world.

There are plenty of studies about not reducing the calorie intake, only restricting a certain type of food, macro nutrient to be exact and loosing weight. It's true that it will work only for a while, because our body is very good at adapting and this is why we need to change things all the times. On the long run, to much calorie deficit will slow the metabolism very much so in order to still loose weight or maintain the weight you are at, you'll end up with less and less calories and a slower and slower metabolism. Ideal is to lose weigh with as little calorie deficit as possible only "playing" with the macros and there are 2 centuries (1863) since William Banting (not Frederick Banting who was a distant relative and the co-discoverer of insulin.) popularized the low carbohydrate approach that worked (he lost 46 lbs after the first attempt and he keppted it off). Not so scientific and precise as the low-carb of our days, but it was a good start. Since then this approach was studied intensely in many ways (Atkins diet, paleo diet, ketogenic diet, not carbohydrate diet, and so on) from which I think my favorite is Gary Taubes' and his recent study of carbohydrates.


Why we get fat -  Gary Taubes






Gary Taubes (born April 30, 1956) is an American science writer, the author of the famous "Good Calories, Bad Calories (2007)",The Diet Delusion (2008) in the UK and Australia and "Why We Get Fat: And What to Do About It" released (2010). His main hypothesis is that carbohydrates stimulate the secretion of insulin, which causes the body to store fat. In December 2016, Taubes published "The Case Against Sugar" which further expanded his arguments against dietary carbohydrates and sugar in particular.

"William Banting (c. December 1796 – 16 March 1878) was a notable English undertaker. Formerly obese, he is also known for being the first to popularize a weight loss diet based on limiting the intake of carbohydrates, especially those of a starchy or sugary nature. (!)" Banting published the "Letter on Corpulence, Addressed to the Public"  in 1863.  

"He undertook his dietary changes at the suggestion of Soho Square physician Dr. William Harvey, who in turn had learn of this type of diet, but in the context of diabetes management, from attending lectures in Paris by Claude Bernard." So low carb diets are really not that new if you know what I mean.

The difference between other diets and the low carb diet, more specifically the ketogenic diet, that I love, is the now well known, positive, side effect, witch is the lack of appetite, the absence of that typical carbohydrate based diet crush and hunger and its extreme ups and downs. And for me the ability of the low carb community, to recreate low carb, sugar free, high fat satiating delicious versions of a certain food or dessert is amazing and very rewarding.

The same exact feeling of success and happiness felt by W. Banting makes me and anyone who tried (for real, not just for a few days) this type of lifestyle to tell the news to anyone else. Its like finding gold. 

So far I found online so many great recipes of everything I wanted to try. I do not miss anything and I rarely have a slight feeling that I am on a diet. A lot of the "Sugar Industry" is now aware of the fact that lots of people refuse to poison themselves with simple sugars, so they have alternative products with natural, healthier substitutes.

This is definitely a lifestyle, a way of nutrition with no glucose as the monster, no more sugar, simple carbohydrates, or other empty calories that only do harm to our bodies...



Why Are Fat People Hungry?




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A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity - ARTICLE - STUDY 







Cereal Killers Official Trailer





Carb Loaded : A Culture Dying to Eat 



 TRAILER                        https://www.youtube.com/watch?v=83tY7shXTnc 
Documentary FILM      https://www.youtube.com/watch?v=lBb5TFxj1S0 
Full Gary Taubes interview from Carb-Loaded documentary (60 min) 

Reversing Obesity and Diabetes - DIET DOCTOR

The Low Carb High Fat Diet           / (ketogenic diet) -




That Sugar Film - Official Trailer

That Sugar Film 






A global food revolution / Diet Doctor


Dr. Ted Naiman - 'Insulin Resistance'











BUILDING MUSCLE on a LCHF   DIET :

Gabrielle Lyon DO 

Muscle Growth Science, mTOR and Leucine 



Your  nutrition life style goals can be very different from my goals and also our body types can be very different. You might want : fat loss, muscle gain with fat loss, just muscle gain and someoneelse might want maintenance of their weight & muscle
Now (February 2018), after more then 8 months on keto, I find it very easy to lose weight only when I am strict with the LCHF "rules", I track my macros, wait 4 hours between my 2-3 meral a day and quite difficult to lose wheight when I guessestimate my macros or I skip the optimal hours of sleep for weight lose (between 11-2 AM).  On the other hand my husband, after 7 months on keto, seams to have a tendency to rather lose weight or stay the same. He's body thinks he needs to stay the same even when he's calorie intake is huge(fat bombs and all) or with his strict 3 times a week gym workouts or easily loses weight rather then gain if he's guesstimating the macros or just skips some meals or sleep. My body thinks quite the opposite or that I'm at the right weight no matter what I think is best. We can change that only when we drastically change something in our lifestyle and / or our nutrition style, like when we started the LCHF lifestyle. My husband was always the type of body that finds it very difficult to gain muscle. In the past, when he was on a normal Mediterranean lifestyle building muscle mass was really really difficult especially without the knowledge of the minimum protein intake or the good fats. See the above video for a very interesting talk about muscle growth science. 



Intermittent Fasting For Better Muscle Growth 

& Fat Loss





                Dr. Ted Naiman - Exercise

                  
                  Dr. Ted Naiman - Diet




Stone Age Body, Space Age Diet - Dr. Ann Childers    


The Big Fat Surprise - Interview




Forget CholesterolInflammation's the Real Enemy CBN





Sugar the culprint not Cholesterol 




Reversing Type 2 diabetes  starts with ignoring the guidelines | Sarah Hallberg | TEDx




Low-carb paleo with Mark Sisson


Sugar 101: Glucose vs. Fructose







Glucose vs Fructose How it works in the body (from "THAT SUGAR FILM")









Fat Chance: Fructose 2.0









Toxic Sugar- everybody already knows and agrees on
The Secrets of Sugar - The Fifth Estate
Sweet Poison
Why Sugar Is Bad for You - "That Sugar Film"| Damon Gameau 

The Truth About Sugar - New Documentary 2015



Image result for spoon of sugar skeleton head


The food revolution - AHS 2011





'Nutrition and Inflammation-Dr. Gary Fettke - 


'Does Fiber Make You Fat?

Erynn Kay -The Gut's Effect on Weight and Metabolism





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High Carb /Low Fat Diet   (veganvs Low Carb /High Fat (keto) Diet  


Nigella Lawson (low carb / high fat diet advocate) : "Devil food"


'I realised that what I'd always taken to be either hunger or "neurotic grazing compulsion" is carbohydrate craving'"
She eats meat, butter, chocolate and desserts.... all washed down with copious amounts of wine



http://www.telegraph.co.uk/foodanddrink/4810354/Eat-fat-get-thin.html
https://in.pinterest.com/pin/58335757645628666/

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