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Even the Nutritionist are Starting to Get it…Finally!!!

Wow! I never that I would see the day when the American Journal of Clinical Nutrition would publish articles supporting LCHF. This months journal supports diets with high-fat cheese and high-fat meat are less atherogenic than low-fat high carbohydrate diets.

The conclusions from the study:

“Diets with cheese and meat as primary sources of SFAs cause higher HDL cholesterol and apo A-I and, therefore, appear to be less atherogenic than is a low-fat, high-carbohydrate diet. Also, our findings confirm that cheese increases fecal fat excretion.”


Am J Clin Nutr. 2015 Jul 15. pii: ajcn109116. [Epub ahead of print]

Low-Carbohydrates for Athletes.

A recent editorial by Tim Noakes in the British Journal of Sports Medicine reviews some of the current evidence for low-carbohydrate diets and athletes.

“Once they deplete their endogenous carbohydrate reserves, athletes chronically adapted to high-carbohydrate diets likely become entirely dependent on exogenous carbohydrate for their performance. In contrast, athletes adapted to a low-carbohydrate diet carry all the energy they need in their abundant fat reserves. And because they live and train with chronically low blood insulin concentrations, they have instantaneous access to those fat reserves at all times. Just as should occur in a metabolism crafted by our evolutionary history as predatory hunters.”

Steak & Eggs

“Thus a fully fat-adapted athlete able to oxidise fat at 1.5 g/min would cover his or her energy cost during an Ironman Triathlon without needing to ingest exogenous fuels especially carbohydrate. This contrasts with the need of carbohydrate-adapted athletes to ingest 90–105 g/h during prolonged exercise if they wish to maintain their performance.”

Br J Sports Med. 2014 Jul;48(14):1077-8.

Jamie Oliver “Sugar Tax!!!”

The data that sugar and carbohydrates are detrimental to our health has been widely available for many years and yet it seems that people have yet to change their eating habits. I am not sure that I agree with taxing food, but in England where they have NHS and 68% disease is due to improper diet, trying to change eating habits is a high priority. One way to have people eat less sugar is to make it more expensive, and the manner in which the government can do thisJamie Oliver is through a tax.


“Mr Oliver told the Daily Mail: “Sugar’s definitely the next evil. It’s the next tobacco, without doubt, and that industry should be scared. And it should be taxed, just like tobacco and anything else that can, frankly, destroy lives.”

So, maybe sugar will be the new tobacco. We can only hope…

Carbohydrates increase plasma fats, not saturated fat

I don’t know how many studies need to be done in order for the truth to be understood. Eating fat does not increase plasma lipid levels. Yes, plasma lipid levels puts one at risk for heart disease, stroke, etc., but eating lots of fat does not (contrary to what the doctor tells you!!!) increase fat in the blood. A new study concluded that:

“The results show that dietary and plasma saturated fat are not related, and that increasing dietary carbohydrate across a range of intakes promotes incremental increases in plasma palmitoleic acid, a biomarker consistently associated with adverse health outcomes.”

The study was not large, but the aggregate counts. It is about time to stop eating cereal and feasting on bacon and eggs again…

Juice=Soda and Here is the Proof!

We all know that fruit and fruit juice contain sugar. But, since its natural, it must be healthier. Drinking a glass of orange juice cannot be as damaging as a can of coke, right? From a sugar perspective the public has to be re-educated. There is a lot more crap in soda of course, but looking at diabetes and caloric intake they are about equal, and in some cases juice is worse. The data is just about as irrefutable as it comes. Soda and juices were sent to three different laboratories and the fructose-to-glucose were measured in 3 different ways. The data was reviewed and collated and showed that some juices (100% juice, no high fructose corn syrup added) were worse than some sodas.

I would suggest that nobody drink soda or juice and enjoy the three essentials: water, tea and coffee, cream if desired, no sugar. I wonder how much we could decrease diabetes and obesity if people just stopped drinking soda and juice? Tax the industry to death. Treat the industry like we treated tobacco.

Take a look at the data.

Saturated Fat is OK and Low Carb is Better

butter-steak-12The rest of the evidence based medicine world is well aware that if you want to lose weight and have a better cardiovascular profile you follow a low carbohydrate diet. Every single time I mention that I am following a LCHF diet Inget a couple of questions about what you can and cannot eat followed by numerous questions about cholesterol. I have been slowly building my evidence-based repertoire, but it this last couple of years the research has become nearly un-refutable.

A new study from the Annals of Internal Medicine in March 2014 had the conclusion that:

“Current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats.”


The study was supported by British Heart Foundation and pooled more than half a million patients. That last statement essentially tells us that the each time you hear “low fat” or “fat free” you need to think LIE LIE LIE!!! Ask your doctor where the evidence is that supports a low fat diet. The answer you will receive will sound something like this “It is settled science, of course saturated fat causes heart disease, the fat will go straight to your arteries and give you heart disease”.

The next point that needs to be addressed is what type of diet is best for weight loss. The first thing to remember about diets is that there are many. Any diet that is able to maintain less calories than we burn will be successful at weight loss. The problem with most low calorie diets is that they are not maintainable. Ask any fat person who has been on a thousand different diets, lost weight, the diet failed them and they got fat again. The question is, what diet can be maintained that achieves our goals of not being obese? Well, the NIH has just funded a study that concludes:

“The low-carbohydrate diet was more effective for weight loss and cardiovascular risk factor reduction than the low-fat diet. Restricting carbohydrate may be an option for persons seeking to lose weight and reduce cardiovascular risk factors.”


Both the US and the UK have funded studies that have proven that we need to change our current dietary guidelines, yet neither has held a conference or summit to discuss changing any guidelines or shown any movement in their recommendations.

The beautiful thing here is we don’t need any government to tell us what to eat, we can do our own research and choose what to put in our mouths.

Happy Eating!!!

Oh. The Steak recipe.