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.

Skip Lunch?

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YES!!!

Maybe not every day, but skipping a meal here and there can be a good thing. For example, if you skip lunch twice a week, this means that you will have eaten 19 meals instead of 21 meals for the week. Now, you might be hungrier for dinner these days, and may eat more during dinner, but not the equivalent of what you would have for lunch. So, less overall calories for the week and a chance to get out of a plateau and lose more weight.  Also, during the time that you are fasting you are burning body fat. Win and win!

A good resource is at nerdfitness.

 

SALT is not Bad for You!!!

imgresSo, for ages we have all been told that salt is terrible for us. The CDC website continues to warn Americans that we should all consume less salt, or we will suffer from high blood pressure, stroke and heart disease. What is interesting to me is that there are no posted studies to back up these claims, but it is stated as fact. We have all been brain-washed by these supposed “experts”.

A new study from the American Journal of Hypertension concludes that “Salt intake was not associated with SBP in either sex after multiple adjustments.” and that “BMI was the main contributory modifiable factor of BP level after multiple adjustments.” So, put butter and salt on your food, just don’t get fat. Ok by me!!!

NY Times Reports Low-Carb Diets are Better

As highlighted in the NY Times, the Annals of Internal Medicine reported that, indeed, a low carb diet is better than a low fat diet for the following:

  • Body composition
  • HDL cholesterol level
  • Ratio of total–HDL cholesterol
  • Triglyceride level
  • CRP level
  • Estimated 10-year CHD risk

Despite the fact that these results, and the results of many of other studies, the summary states: Restricting carbohydrate may be an option for persons who are seeking to lose weight and reduce cardiovascular risk factors and should be studied further.

Really, MAY be an option. It is the only option, and yet these academics fail to take a stance. Disheartening.

Breakfast for Dinner

Well, I crashed my website a couple of days ago and I thought I would make a few changes once I got it back up, which is now! People often think that eating LCHF is limiting, but after a month or so of cooking this way I have broadened my scope. Tonight for dinner was 3 poached eggs (4.5min), extra cheesy hollandaise sauce, asparagus (5min) and skirt steak. Thought this would be a nice “first” post!Breakfast for Dinner

Breakfast for Dinner Bite