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The Keto Confidential Podcast
34 minutes | Feb 7, 2019
KCP015 - Carbohydrates: The Good, The Bad, & The Ugly
In this episode we examine which carbohydrate you should eat on a ketogenic diet, and which carbs you need to avoid! Topics covered will include: Vegetables, Berries and Fruits, Nuts and Seeds, Breads & Grains, and Rice & Pasta. Recipes: Cream of Broccoli & Cheese Soup, French Salad Dressing
40 minutes | Jan 15, 2019
KCP014 - Insulin, The Hormone That Makes You Fat!
In this episodes, we examine how increasing doses of insulin lead to obesity. And how the hormone insulin causes you to store your excess or unused blood glucose as fat. Terms Of The Episode: Insulin, Chronic Disease, and Visceral Fat. Studies Examined: The 6-Year Diabetes Control and Complications Trials. The 10-Year United Kingdom Prospective Diabetes Study (UKPDS). The 18-Month England-Ireland Study. Recipes Of The Episode: Marinaded and Grilled Salmon Jimmy and Maria's Ranch Dressing for their 'Keto Cokbook'.
42 minutes | Dec 22, 2018
KCP013 - Panceatic Beta Cells And Insulin Resistance
In this episode we will be examining the role of the beta cells of the pancreas and how to reduce and or reverse insulin resistance and glucose toxicity. Terms: Pancreas, Alpha Cells, Beta Cells, Insulin, Endogenous, and Exogenous. Recipes Of The Episode: Keto Eggnog, and LCHF Ranch Dressing that only contains only 0.33 grams of net carbohydrates per tablespoon. Complete show note can be found on my website www.ketoconfidential.net Email: firstname.lastname@example.org The Keto Confidential Voice Line: 469-526-3665
52 minutes | Dec 14, 2018
KCP012 - Why The American Diabetic Association Is Killing You!
In this episode we will be discussing the American Diabetic Association's (ADA) 'My Plate' and 'Diabetic Exchange or Choices' diets. Terms Of The Episode: Standard American Diet (SAD Diet), The American Diabetic Association Diet (ADA Diet), and Eating Plans. Topics Covered: The My Plate Diet, The Diabetic Exchange Diet, the ADA Position on the treatment of diabetes, and How the ADA measures the effectiveness of their treatment methods. Recipes of the Episode: Deviled Eggs, and my keto version of Chipotle's Honey Vinaigrette salad dressing.
32 minutes | Nov 25, 2018
KCP011 - Keto Accountability
Terms Discussed: Accountability. Ignorance, Knowledge. Topics Covered Include: Taking charge of your health, educating your physician about ketosis, becoming an active member of your health care team, medical monitoring your email questions and more. Recipes Of The Episode: Chef Salad and Keto Thousand Island Dressing that only contains 0.5 grams of net carbs per tablespoon.
28 minutes | Nov 11, 2018
KCP010 - Carbohydrate Withdrawal (A.ka. The Keto Flu)
Term Covered In this Episode: Addiction, Withdrawal, and Carbohydrate Withdrawal. Main Topics Covered: The Symptoms of Carbohydrate Withdrawal. Decreasing or Elimination your Symptoms. Electrolyte Supplementation: Sodium, Potassium, and Magnesium. Listener Mail: Recipe Of The Episode: Frugalade F2 - A safe keto electrolyte replacement drink. For complete show notes, visit my website: www.ketoconfodential.net.
41 minutes | Oct 23, 2018
KCP009 - Getting Started On Your Ketogenic Journey.
In this episode we will be discussing the different things that you need to incorporate in your ketogenic lifestyle to get you started on this fantastic journey. Topics Include: Setting Your Keto Goals. Vitamin and Mineral Supplementation. Meal Planning. Free Range and Organic Options. Keto Dosen't Have To Be Expensive. Fast Food Can Be Keto...Sort-of. weekly Mail: Recipe Of The Week: Keto Baby Back Ribs.
48 minutes | Oct 8, 2018
KCP008 - The Ketogenic Diet
A basic overview of the ketogenic diet. The principles, and why you should eat a ketogenic diet explained in detail. Terms: Type 2 diabetes, metabolic syndrome, ketones and ketone bodies, free radicals. Topics Covered: Basic Diet: What to eat, how many carbs, how much fat, how much protein. Carbohydrate Restriction: Ditch those carbs
38 minutes | Sep 25, 2018
KCP007 - The LCHF Diet Round Up
KCP007: The LCHF Diet Roundup Terms Low Carbohydrate Diet – For this podcast, a low carbohydrate diet is any diet that restricts total net carbohydrates to less than 100 – 125 grams per day. Considering that on average a so-called “balanced” American diet generally contains about 300 grams of net carbohydrates per day, 100 – 125 grams seems quite low. What you have to keep in mind is that a low carbohydrate diet is not necessarily a ketogenic diet. Ketogenic Diet – Is a low carbohydrate, moderate protein, high fat diet in which the total number of carbohydrates consumed in a day keeps you in a state of metabolic ketosis. Generally any diet in which the total number of carbohydrates that you eat in one day is less than 50 grams is considered to be ketogenic, but results will vary depending on the individual. To guarantee that you get in and are able to maintain a state of nutritional ketosis you should try and limit your total intake of net carbohydrates to less than 20 grams per day. Metabolic Syndrome – Is a combination of conditions that increase your risk for cardiovascular disease, diabetes, stroke, and sudden death. These conditions include: increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. Having one of these conditions is not necessarily a problem, but if you have three or more your risk increases dramatically. The Round Up (Comparison) As you may have discovered from our previous podcasts, low carbohydrate high fat diets focus on the amount of net carbohydrate that you eat each day, not on the number of calories that you eat. This way of thinking is just the opposite of the many low fat high carbohydrate diets as promoted by companies such as 'Jenny Craig', 'Weight Watchers', 'Slim Fast' and even the American Diabetic Association. These LFHC diets focus more on reducing caloric intake, while increasing energy expenditure also known as theory of 'calories in calories out' (CICO). It is because of the caloric restriction as well as the low levels of daily fat intake that cause people to fail with these LFHC diets. As I may have mentioned before a reduced caloric intake without the satiation power of fat leaves you constantly hungry. It is this constant hunger that drives people to quit these LFHC diets. Over the last few weeks we have been examining the variety of popular LCHF diets and how they each approach weight loss and blood sugar control from similar, but slightly different perspectives. No matter their individual nuances, these LCHF diets basically promote the same principles. In this episode, we are going to make a quick side by side comparison of The Banting 2.0 diet, The Atkins Diet, The LCHF Diet, and The Paleo Diet. In order to make as far a comparison as possible, I will be using the recommended daily nutritional goals from page 78 (Table A2-1) of the United States Department of Agriculture’s (USDA) Dietary Guidelines For Americans 2015-2020, Eighth Edition. Because I just had my 56th birthday last week, I will be using the guidelines for males 56 to 60 years of age. According to the USDA, the caloric goal for a male 56 years of age is 2200 calories for a sedentary male, 2400 calories for a moderately active male, and 2600 calories for an active male. During this podcast, for examples that require a caloric calculation I will be using the 2,400 calorie goal as recommended by the USDA. The New Atkins For A New You (No caloric restriction) The Atkins 20 – 20 grams or less of carbohydrates per day. The Atkins 40 – 40 grams or less of carbohydrates per day. The Atkins 100 – 100 grams or less of carbohydrates per day. Tim Noakes Banting 2.0 Diet: Restoration Phase (No caloric restriction) – About 50 – 60 grams of carbohydrates per day. Transformation Phase (No caloric restriction) – My best guess 21 to 50 grams of carbohydrates per day. Andreas Eenfeldt's Low Carbohydrate High Fat Diet (No caloric restriction) Strict Level – 20 grams or less of carbohydrates per day. Moderate Level – 21 to 50 grams of carbohydrates per day. Liberal Level – 51 to 100 grams of carbohydrates per day. Loren Cordain's Paleo Diet (22 – 44% carbohydrates, mean average 31% carbohydrates) 1800 Calories (22% carbs) – 99 grams of carbohydrates. 1800 Calories (31% carbs) – 140 grams of carbohydrates. 1800 Calories (44% carbs) – 198 grams of carbohydrates. 2400 Calories (22% carbs) – 132 grams of carbohydrates. 2400 Calories (31% carbs) – 186 grams of carbohydrates. 2400 Calories (44% carbs) – 264 grams of carbohydrates. Based on an 2400 calorie diet your range of allowed carbohydrates per day on a paleo diet would be 132 to 240 grams. Now, before I get a slew of angry emails regarding the paleo diet, keep in mind that many people who eat paleo will not hit the maximum recommended caloric intake as recommended by the USDA. The satiating power combination of protein and fat (about 60 – 75%) should keep you from feeling hungry, thereby reducing the amount of food you eat naturally. I only use the 2,400 calories as a basis in this example because Cordain gives no clear dietary goals on the number of carbohydrates allowed for his recommended eating program. Even if you consumed only 1,800 calories at the lowest level of recommended percentage of carbohydrate intake of 22%, you would still be consuming 99 grams of net carbohydrates per day. We know from experience as well as scientific research that this level of carbohydrate consumption will not allow you to enter ketosis. Of all of the LCHF diets we have reviewed, if you are a type 2 diabetic, this is the one diet that I would not recommend if you are attempting to control your blood sugars. While it is low-carbohydrate, the amount of carbohydrate consumption is simply to high to reverse your type 2 diabetes. Having said that, if you are not a diabetic, then the paleo diet is a viable LCHF option to help you lose weight. As you can see all of these LCHF diets have a level in which the number of carbohydrate restriction can an will put you in a state of metabolic ketosis. The levels or phases are generally temporary in order to help you lose weight. Once you have met your goal, you transitions to a higher level of carbohydrate consumption. The one exception as I mentioned, is the paleo diet, which uses the theory of the thermic effect of food, verses ketosis to help you lose weight. So how do these LCHF diets compare with a typical American diet, The USDA dietary guidelines, and those recommended, the American Diabetic Association? That's what we are about to find out... Typical American Diet (49% carbohydrates) 3600 Calories – 441 grams of carbohydrates. The typical American Diet contains about 49% carbohydrates. According to information released by The Food and Agriculture Organization in 2018, Americans currently eat an average of just over 3,600 calories a day. Therefore a typical American who eats a diet that contains 49% carbohydrates, is consuming a whopping 441 grams of carbohydrates a day. The 3,600 calories consumed by the average American is 28 to 39% higher than the USDA recommended daily amount of calories needed depending on your activity level. USDA Recommended Diet (45 – 65% carbohydrates) 2200 Calories (45% carbs) – 248 grams of carbohydrates. 2200 Calories (65% carbs) – 358 grams of carbohydrates. 2400 Calories (45% carbs) – 270 grams of carbohydrates. 2400 Calories (65% carbs) – 390 grams of carbohydrates. 2600 Calories (45% carbs) – 293 grams of carbohydrates. 2600 Calories (65% carbs) – 423 grams of carbohydrates. So let's look at the 2015 – 2020 USDA dietary guidelines for a 56 year old male. These guidelines state that Americans should eat a diet in which 45 – 65% of the total energy comes from carbohydrates. For a male of my age, If I consumed the USDA recommended 2,400 calories, at their specific recommended range of 45 – 65% carbs. I would be eating 270 to 390 grams of carbohydrates as day. For a type 2 diabetic or someone suffering from metabolic syndrome this is not acceptable. This is of course not a diet recommended for someone suffering from type 2 diabetes or metabolic syndrome. So far now, I am going to give the USDA a pass, and I will get back to their recommendations later. Now, the dietary guidelines that many of you may recognize are those proposed by the American Diabetic Association (ADA). Until some time last year, the ADA recommended two specific diets for diabetic patients. The 1,800 calorie diet and the 2,000 calorie ADA diet. I want to talk about these two guidelines because they are still used by many hospitals, clinics, and physicians. I can tell you from personal experience that both of these dietary recommendations are promoted in both the hospital setting, and my personal endocrinologist's office. American Diabetic Diet (43 – 54% carbohydrates) 1800 Calories – 195 to 243 grams of carbohydrates. 2000 Calories – 230 to 270 grams of carbohydrates. For this episode, I went out and downloaded a the ADA dietary guidelines from a few different sources. You can of course find the links to all of these sources in the show notes at www.ketoconfidential.net. What you will find, if you did not already know already is that the recommended 1,800 calorie American Diabetic Diet contains 195 to 243 grams carbohydrates per day. The 2,000 calorie ADA diets contains about 230 to 270 grams of carbohydrates per day. To put that into perspective, 43 – 54% of the energy supplied in the ADA recommended diets comes from carbohydrates. If you place the USDA guidelines for a non-diabetic patient next to the ADA guidelines for a diabetic patient, other than the number calories consumed, the percentages of energy supplied from carbohydrates is very similar. What this means for type 2 diabetics like
32 minutes | Sep 11, 2018
KCP006 - The Paleo Diet
Episode 6: Dr. Loren Cordain's Paleo Diet. Terms (00:37) Paleo Diet – A paleo diet is a high protein moderate carbohydrate, and moderate fat diet. It is a diet loosely based on the types of food that our ancestors ate during the paleolithic era. Generally speaking, the paleo diet promotes the eating of all natural foods while eliminating all foods that were not available in paleolithic times before the development of agriculture. Metabolic Syndrome – Metabolic syndrome is a combination of symptoms such as high blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol and or triglyceride levels that frequently occur together, in people who eat a diet high in carbohydrates. People with metabolic syndrome have an increased risk for risk of heart disease, stroke and diabetes. Thermic Effect Of Food (TEF) – The thermic effect of food, aka specific dynamic action (SDA), or “the thermogenesis” is the amount of energy the body spends when it digests and processes the food you eat. Some research indicates that it may account for up to 10% of your total daily energy expenditure depending on the type of food eaten. The amount of energy expended by the digestive process is different depending on the types of food you eat. In the average person, protein burns the most energy, followed by carbohydrates, and then fat. Some studies have noted that the thermic effect of highly processed foods is substantially less than whole-foods. Therefore, it is advised that to maximize your thermic effect you should eat more whole or 'natural' foods and less processed foods. Who Is Loren Cordain? (2:35) Loren Cordain has a masters degree in Physical Education, and a doctorate in Exercise Physiology. He is a nutritional researcher and is the author of several books on the paleolithic lifestyle such as 'The Paleo Diet' and 'The Paleo Diet for Athletes' and 'The Paleo Diet Cookbook'. During his career he has published more than 100 peer-reviewed scientific articles and abstracts, about the health benefits of Stone Age Diets for modern society. Cordain first published 'The Paleo Diet' in 2002, and then later revised it in 2011, and by many he is considered the be the leading authority on paleolithic nutrition and the paleolithic diet. In addition to his public speaking engagements he also the creator of the popular 'Paleo Diet Website and Blog' which you can find at www.thepaleodiet.com What Is A Paleo Diet (3:30) Like the previous LCHF diets we have discussed on the podcast, the paleo diet restricts or eliminates refined sugars, and starchy foods from the diet, however it does allow for the eating of fruits, berries and an unlimited amount non-root or starchy vegetables. The focus of the paleo diet is on the consumption of organic, free range, grass fed animal protein and vegetables that our ancestors ate 10,000 years ago. While the paleo diet may be low to moderate carbohydrates, the paleo diet does not restrict carbohydrates enough to effectively lower blood glucose levels for type 2 diabetics. Because of the higher carbohydrate percentage (22 – 40%) the paleo diet is more geared more towards weight loss. While it is true that in many instances, a substantial loss of weight does help improve insulin sensitivity, that is not the primary focus of this diet. If blood sugar control was the diets primary focus, then the amount of carbohydrates allowed would be substantially less. Paleo – carbohydrates (22 – 40%), protein (19-35%), fat (28-47%) 2000 Calories - carbohydrates (31% or 155grams), protein (30% or 150 grams), fat (39% or 87 grams) LCHF (liberal) carbohydrates (20%), protein (25%), fat (55%) 2000 Calores – carbohydrates (100 grams), protein (125grams), fat (122 grams) Ketogenic – carbohydrates (5%), protein (20%), fat (70%) 2000 Calories – carbohydrates (25 grams), protein (100 grams), fat (156 grams) Typical American – carbohydrates (49%), protein 16%), fat (34%) 2000 Calories – carbohydrates (245 grams), protein (80 grams), fat (76 grams) As you can see, the recommended paleo diet contains more protein than the LCHF, ketogenic, or the current typical American diet. Dr. Cordain states that there are two reasons for the higher protein levels. 1) protein has a higher satiety effect than carbohydrates or fat, and 2) higher levels of protein increase weight loss through the thermic effect of protein metabolism. Paleo Foods (10:03) The allowed foods on a paleo diet include: any lean, unprocessed meat, fish, and fowl you want, all the non-starchy vegetables you want except tubers or root vegetables, fruits and berries and nuts, seeds and berries in limited amounts. Eat all the healthy fats, olive oil, avocado oil, coconut oil, and nut oils such as macadamia, almond, and walnut. Paleo also forbids all processed seed oils such as corn, canola, cottonseed, sunflower, safflower and vegetable oils which have higher levels of omega 6 fatty acids. High levels of omega 6 fatty acids have been shown to increase inflammation in the body, so a proper balance of omega 6 to omega 3 fatty acids is important. Because processed seed oils tend to have high levels of omega 6 fatty acids, with little or no omega 3 fatty acids, they are not allowed. Foods not allowed on the paleo diet include: anything that contains sugar, sugary drinks (fruit juices, sodas etc...) or sugary products, all grain and grain based products, no dairy (butter, cheese, heavy cream, etc...). No beans (legumes) are allowed including peanuts, peanut butter, or any soy products such as tofu. No salt containing products such as bacon, lunch meat, sausage, pepperoni, salami, ham, hot dogs, olives, pork rinds, or salted nuts of any kind. In addition most commercial salad dressings and condiments are not allowed because they contain either salt, sugar or both. No fatty meats such as fatty pork chops, fatty steaks, chicken wings, chicken thighs, chicken or turkey skin. And of course no starchy vegetables such as potatoes, yams, or other starchy tubers. The Paleo Ground Rules: All the lean meats, fish, and seafood you can eat. All the fruits and non-starchy vegetables you can eat. No cereals No legumes No dairy products No processed foods The Paleo Eating Levels (12:08) Level I – The entry level, on this level dieters eat 85% paleo (approximately 17 meals a week) and 15% open diet (3 meals a week). The key here is not to consider these open meals as a free pass to gorge yourself on non-paleo foods, but it is your chance to indulge a bit. It is recommended that you spread out these meals over the week and not eat more than one open meal in one day. Transitional foods such as low fat salad dressings and commercial condiments (mustard, hot sauce, and salas) are allowed in moderation, but stay away from items that contain large amounts of sugar, salt, or high fructose corn syrup. Coffee, diet soft drinks, and alcoholic beverages are allowed in moderation on level 1, but the goal is to cut back on this as much as possible during this level as they should eventually be eliminated. All snacks should be chosen from the paleo snack list. For beginners, Cordain recommends that new dieters stay on level 1 for two to four weeks before advancing to level 2, or of they are happy here they can stay at this level. Level II – The maintenance level, on this level dieters eat 90% paleo (approximately 18 meals a week) and 10% open diet (2 meals a week). At this level all transitional foods should be eliminated except during your two open meals. As in level 1, all snacks should be chosen from the paleo snack list. Many paleo dieters stay at this level, there is no need to move to the next level unless you have a lot of weight to lose, or have other health related problems. Level III – The maximal weight loss level, on this level dieters eat 95% paleo (approximately 19 meals a week) and 5% open diet (1 meal a week). As with level II, all transitional foods should be eliminated except during your two open meals. As in previous levels, all snacks should be chosen from the paleo snack list. This is the level you want to be at if you suffer from obesity or high levels of chronic disease. Approved Paleo Snack Foods: Fresh fruit of any kind. Homemade beef jerky (without salt). Homemade dried salmon strips (without salt) Raw vegetables: carrots, celery sticks, cherry tomatoes, mushrooms, broccoli, cucumbers, cauliflower (with homemade guacamole or salsa dip). Cold skinless broiled chicken. Avocado or tomato slices. Nuts: almonds, pecans, walnuts, filberts (limit to 4 ounces a day if you are trying to lose weight) Dried fruit (limit to 2 ounces a day). Hard-boiled egg. Cold slices of lean beef. Peel and eat shrimp. Unsalted sunflower sunflower seeds (limit to 4 ounces a day if you are trying to lose weight). The Paleo Diet Is Not A Low Carbohydrate High Fat Diet (15:56) One of the responses I get from people when I tell them that I lost all of my weight on a low carbohydrate diet a large number of them respond “oh, your paleo.” I then have to politely explain that no, I am not eating paleo, I am eating keto. Many people who have not been educated about the differences of LCHF, paleo, and keto often make this mistake. For me, their misunderstanding gives me an opportunity to talk to them about keto. Some people however are not so understanding. Some things to consider regarding the paleo diet 1) the paleo diet seeks to mimic the type of diet that our ancestors ate during the paleolithic era. 2) All foods containing diary, grain, legumes, salt and sugar are to be eliminated from the diet as well as all processed foods. 3) The paleo diet is moderate protein diet that promotes the concepts of both the 'thermic', and the satiating effects of protein to help you lose weight. 4) The paleo diet is a low to moderate carbohydrate di
28 minutes | Sep 3, 2018
KCP005 - The Low Carbohydrate High Fat (LCHF) Diet
Show Notes: The Low Carbohydrate High Fat Diet Terms & Definitions (0:53) A Ketogenic Diet is a low carbohydrate, moderate protein, high fat diet in which the total number of carbohydrates consumed in a day keeps you in a state of metabolic ketosis. Generally any diet in which the total number of carbohydrates that you eat in one day is less than 40 to 50 grams is considered to be ketogenic. Carbohydrate restrictive diets such as the Atkins, Banting 2.0, and the LCHF promote the process of ketosis for weight loss and blood sugar control. Ketosis is the metabolic process in which your body burns stored fat for energy instead of carbohydrates. When your body is in a state of metabolic ketosis, it releases stored fat from your cells to be broken down by the liver to be used as your primary energy source instead of carbohydrates. During the process of fat metabolism, the liver produces ketones that the brain uses for fuel in place of glucose that would normally come from carbohydrate metabolism. This is important because the brain can only burn either glucose or ketones, it cannot burn fat. Keto Adaption is the term applied to someone who is in a complete state of metabolic ketosis and is no longer dependent of carbohydrates to fuel their bodies energy needs. Once you start restricting your carbohydrate intake, it may take as few as three days, or up to 7 – 10 day to become fat adapted. However to crank your metabolism up and turn you onto a fat burning machine may take several weeks. Who Is Andreas Eenfeldt, MD (2:53) Dr Andreas Eenfeldt is a family practice physician located in Sweden. After he started practicing medicine, he soon discovered that Sweden was in the middle of an obesity epidemic fueled by the fear of fat. Dr. Eenfeldt noticed that a large number of his patients were plagued with obesity, diabetes, and high blood pressure. He began researching different ways to treat his patients, what he discovered was the low-fat, high carbohydrate diet recommended by the Swedish government was slowly killing it citizens. In 2007, Dr. Eenfeldt began to write a blog to share this information with not only his patients, but all of Sweden. His blog explained how current medical research had repeatedly shown that diets low in fat, and high in carbohydrate diets were not effective in reducing the risks of cardiovascular disease, obesity, or diabetes. His blog because so popular in Sweden, that it was translated to English in 2011, under the name 'Diet Doctor'. In 2014, Dr. Eenfeldt's Swedish language book that contained all the information on the low-carbohydrate high fat lifestyle that he was promoting on his blog was published in English as 'Low Carb, High Fat Food Revolution'. In this book Eendeldt discusses how and why we have become fatter, and why a low-carbohydrate high fat diet reduces the risk for cardiovascular disease, stabilizes blood glucose levels, and helps you to lose weight. He also examines the dangers of sugar consumption, and why we all should eat more natural, less processed diet. As Endfeldt discovered, carbohydrates cause your blood glucose levels to rise. Elevated blood glucose levels cause your body to increase the production of insulin in order to stabilize your blood sugar. Unfortunately, it is these high levels of the insulin in the blood that causes the body to store excess carbohydrates as fat. Enfeldt writes “With a high insulin level that locks the nutrition in your fat layers, you become hungry, lack energy, and gain weight”. He goes on to say “The old theory about weight regulation doesn’t provide less obesity, rather it generates prejudice”. So it is not the amount of fat that you eat in your diet that makes you fat, it is the high levels of insulin related to carbohydrates you eat that makes you fat. The LCHF Categories (9:30) Like most of the LCHF diet plans, the Diet Doctor website breaks down their program into three distinct levels: 1) Strict, 2) Moderate, and 3) Liberal. The Strict LCHF Level (now called ketogenic) – The goal is to keep your total number of net carbohydrates to less than 20 grams per day. At this level the diet is ketogenic, and is designed to transition your body from burning carbohydrates for energy to burning fat as it's primary energy source. Of the three, the strict level, is the only level that is 100% ketogenic. The Moderate LCHF Level – The goal at this level is to limit your net carbohydrate consumption to 21 to 50 grams per day. In addition, the total amount of energy supplied from carbohydrates should be between 4 – 10%. The maximum recommended amount of energy supplied from protein is still less than 25%, while healthy fats should supply 65 – 71% of the bodies total energy needs. While the 'Diet Doctor' website does not consider this level of carbohydrate consumption to be ketogenic. Phinney and Volek, authors of 'The Art and Science Low Carbohydrate Living' state some people may still be in a state of ketosis when consuming up to as many as 50 grams of carbohydrates a day. The Liberal LCHF Level – The goal at this level is to limit your net carbohydrate consumption to 51 to 100 grams per day. In addition, the total amount of energy supplied from carbohydrates should be between 10 – 20%, the maximum amount of energy supplied from protein should still be less than 25%, while healthy fats should supply 55 – 65% of the bodies total energy needs. Unless you are just a freak a nature, you will not be able to get into or maintain a state of nutritional ketosis while eating this many grams of net carbohydrates. While this level of carbohydrate consumption may seem extremely high to those of us who are carbohydrate intolerant, it is still considered a low carbohydrate diet. Especially when you consider that the average American eats 300 grams of net carbohydrates or more everyday. So at this level the diet is still low-carbohydrate, but it is definitely not ketogenic. Unlike Atkins, the LCHF diet does not give you any real guidelines of how or when to transition between the levels. Rather they suggest you start out at the strict level for two weeks if for no other reason than to experience the power of ketosis. Then as you approach your weight loss goals you slowly add carbs back into your daily eating plan to see how much you can tolerate. Again, a concept we have seen with the Atkins diet. There are some basic recommendations on the Diet Doctor website regarding which eating level may be the most appropriate for you to start with, but the final decision depends on your personal needs and or goals. With that in mind, here are their suggestions. 1) For people who are morbidly obese, have type 2 diabetes, or have an uncontrollable sugar addiction, they recommend starting at the strict level of less than 20 net carbohydrates per day. This is a ketogenic diet, and it is the only level that will help all people get into a state of nutritional ketosis. 2) If you are not diabetic, have less weight to lose, and are less carbohydrate intolerant they suggest you would probably do well starting on the moderate level of 21 to 50 grams of net carbohydrates a day. While a few people may still be in nutritional ketosis at this level, it is a LCHF diet, and not technically a ketogenic diet. 3) For those of you who are relatively lean, active or athletic, but still want to lose those last few pounds or get a little more defined you can try the liberal level of 51 to 100 grams of net carbohydrates a day. Foods Allowed (14:23) The allowed foods on a LCHF include: any meat, fish, and fowl you want. You can eat dairy products such as butter, cheese, and heavy whipping cream, but no milk as it has high levels carbohydrates in the form of lactose, aka milk sugar. You can eat nuts, seeds and berries in limited amounts. Eat all the healthy fats such as butter, olive oil, avocado oil, coconut oil, sesame oil and nut oils such as macadamia, almond, and walnut. They also recommend eliminating all processed seed oils such as corn, canola, cottonseed, sunflower, safflower and vegetable oils which have higher levels of omega 6 fatty acids. High levels of omega 6 fatty acids have been shown to increase inflammation in the body, so a proper balance of omega 6 to omega 3 fatty acids is important. Processed seed oils tend to have high levels of omega 6 fatty acids, with little or no omega 3 fatty acids and that is why they are not allowed. The carbohydrates that are recommended on a LCHF, should come from green leafy vegetables, and other vegetables that grow above the ground, as they have the least amount of natural sugars. The one major exception to this rule is corn. Although corn does grow about the ground, it contains to many carbohydrates. The examine the LCHF food lists, click on the following link Diet Doctor recommended foods.https://www.dietdoctor.com/low-carb/keto/foods The Percentage Of Energy Supplied In Foods (15:54) According to Dr. Eenfeldt, it's not just about the grams of carbohydrates a food or recipe contains. The Diet Doctor philosophy goes on step further. They only consider a food or recipe to be ketogenic if it meets two criteria. 1) the total amount of energy supplied from carbohydrates must be less than 4%, and 2) the maximum amount of energy supplied from protein must be less than 25% of the total food or recipe. In other words, the majority of your bodies energy supply, 70% or greater should be supplied by healthy fats. When it comes to energy production, both carbohydrates and proteins supply 4 kilo calories (kcal's) of energy per gram consumed, while fat supplies 9 kcal of energy per gram consumed. Right away you can see that 1 gram of fat supplies a little more than twice the energy of 1 gram of carbohydrates or protein. This is why fat adapted people have more energy reserves than people who fuel their body via carbohydrates. To figuring out the energy percentage o
39 minutes | Aug 27, 2018
KCP004 - The Atkins Low Carbohydrate Diet
Show Notes: KCP004 The Atkins Diet Terms & Definitions (1:06) Critical Carbohydrate Level (CCL) – Is the maximum number of net carbohydrates that you can eat each day and still stay in ketosis. You can determine your individual CCL by either testing your urine with ketone test strips or with a blood ketone monitor. When using ketone urine test strips, once the strip doesn’t change color you have exceeded your CCL. If you are using a blood glucose monitor then when the reading is < 0.3 mMol, then you have exceeded your CCL. If you cannot afford to purchase ketone strips or a blood ketone monitor, most research indicates that on average eating less than 50 grams of carbohydrates a day you will enter a state of ketosis. Critical Carbohydrate Level For Losing (CCLL) – Is the maximum number of net carbohydrates that you can eat each day and still lose weight. The CCLL is not monitoring whether you are in a state of ketosis, rather it is the level of carbohydrates you can eat and still lose weight. Critical Carbohydrate Level For Maintenance (CCLM) – This is the maximum number of net carbohydrates you can eat on a daily basis and not gain any weight. Again, this is not a measurement of ketosis, but of measurement of body weight. Who Was Robert Atkins (03:35) Robert Atkins was an American cardiologist. During his medical internship, Atkins wrote “I had developed the reputation of being the biggest chow-hound in the hospital”. Because of his voracious appetite Atkins began to gain weight. How much he weighed is unknown, but in his book 'Dr. Atkins Diet Revolution', he wrote “It wasn't until 1963, another ten years of gaining, that I suddenly realized, seeing myself in a photograph, that I had three chins”. It was at this point that Atkins stated in his own words that he was “fat”, and that he had to do something about his obesity. The problem was, he loved to eat. Regarding his eating problem he wrote “I have a big appetite, but very little willpower, and even the thought of hunger scared me”. Dr. Atkins had read about Dr. Alfred Pennington's clinical trials and theory. Dr. Pennington believed that obesity was caused not by overeating, but by a metabolic defect in which the body was unable to utilize extra carbohydrates for anything except for making fat. The Pennington Studies – In the late 1940's, Dr. Pennington placed twenty volunteers on a 3,000 calorie a day diet for three and a half months. During this time, they were allowed to eat anything they wanted except foods that contained sugar and starches which were replaced with fat and protein. At the end of his study, all of his volunteers stated that they did not have any hunger, they had more energy, and they never felt any fatigue while on this diet. On average, the participants lost 22 pounds, while lowering their blood pressure. Dr. Bloom and Dr. Azar Studies – Bloom and Dr. Azar discovered that when carbohydrates were restricted or eliminated from the diet, the body burned all of it's stored glucose (sugar) for energy. Once the bodies glucose reserves were depleted, the body shifted gears and the liver began to breakdown and process fat stores to produce ketones to fuel the brain and provide the body with an alternative energy source. The extra ketones that the body did not need as energy were then flushed out by the kidneys in the urine. It was the measurable presence of the ketone bodies in the urine that allowed Dr's. Bloom and Azar to monitor the effectiveness of their experiments. Atkins 1972 (7:28) Atkins proposed that his patients eat all of the meat, fish, and fowl that they wanted, including all the fat. Eggs, butter, cheese, and heavy cream they wanted. They could drink unlimited amounts of coffee, tea, and diet drinks as long as they did not contain sugar. During their first week, vegetables were limited to a small green salad twice a day. Foods not allowed included: any foods containing sugar or starches such as bread, rice pasta, milk, fruit, fruit juices, and soft drinks, but diet soft drinks were allowed. Like Banting, Atkins allowed small amounts of liquor or wine, but no sugary mixers and no beer. Atkins advised his patients to not be afraid of eating fat, and that fat did not make them fat. Fat he told his patients was actually a source of healthy energy that helped them to not feel hungry. He also advised his patients to not count calories, but to eat only when they were hungry, then stop eating. The original diet as proposed by Dr. Atkins in 1972, was pretty basic compared to the plethora of low carbohydrate diets that have come onto the scene in the last 40 years. You simply eliminated all carbohydrates from your diet and once you were in a state of ketosis, you began to add small amounts of carbohydrates back into your diet until you were no longer making ketones. This was how you determined your set point or as Atkins called it your 'critical carbohydrate level'. Once you knew your CCL, then you knew how many carbohydrates you could eat each day to maintain a state of metabolic ketosis. So essentially, Dr. Atkins original diet was a five week trial and error diet. You eliminate all carbohydrates from your diet for one week, and then each week for the next four weeks you would add a few grams of carbohydrates (about 5 grams a week) back into your diet. If at the end of each week your urine is still testing positive for ketones, then you advance to the next week. Key points of the Atkins original diet plan. 1) Dr. Atkins was a cardiologist, and his primary goal for promoting this way of eating was to help his patients lose weight thereby reducing their risk for cardiovascular disease. 2) His goal was never blood sugar regulation, although some of his patients may have also been diabetics. 3) His original dietary plan as promoted in his book was pretty basic. This was the diet he used with his patients, and they had direct access to him and his clinic so they received all of the individualized support they needed. Dr. Atkins and his staff helped their patients to make individual dietary adjustments as needed. I do not think he ever envisioned the effect that his original book would have on the American diet scene. And 4) Atkins promoted a low carbohydrate diet that allowed his patients and readers to eat all the meats, and fats they wanted. He did not however, promote a high fat diet. In fact, this book never lists any percentages of recommended protein, or fat intake. Atkins Original Diet Revolution Rules (p.138): Don't count calories. Eat as much of the allowed foods as you need to avoid hunger. Don't eat when you are not hungry. Don't feel that you must finish everything on your plate just because it is there. Drink as much water or calorie-free beverages as thirst requires. Don't restrict fluids...but it is not necessary to force them either. Frequent small meals are preferable* If weakness results from rapid weight loss you may need salt. Everyday take a high-strength multivitamin pill. Read the labels on “low calorie” drinks, syrups, and desserts. Only those with no carbohydrates are allowed. * Current research indicates that frequent small meals keeps insulin levels elevated for longer periods of time throughout the day and this is recommended for diabetics or anyone who is insulin sensitive. Atkins 1992 (14:40) In 1992, Dr. Atkins completed the first major revision of the Atkins diet. His new book 'Dr. Atkins New Diet Revolution' almost doubled in size, growing to 540 pages. In this updated version, Dr. Atkins provided his readers with a more detailed plan for losing and maintaining their weight loss based on his experiences of treating patients in his clinic over the last twenty years. This revision also included quite a bit more reference material that supported his claims regarding the benefits of eating a low carbohydrate diet. The biggest changes however were the amount of net carbohydrates you were allowed to eat when first starting the diet and his adoption of eating phases. While the previous version of the Atkins diet focused primarily on getting you into a metabolic state of ketosis as fast as possible, the focus of this revision was to ease you into a state of metabolic ketosis. Instead of having his readers go “cold turkey” by eliminating all carbohydrates at once, his new diet started the reader out at 20 grams of net carbohydrates. You would then add small amounts of net carbohydrates (5 to 8 each week) back into your eating plan during the latter phases until you no longer lost or gained weight. This new diet plan was comprised of the following four phases: 1) The induction phase, 2) Ongoing weight loss (OWL) phase, 3) Pre-maintenance phase, and 4) Lifetime maintenance phase. Key points regarding the 'Dr. Atkins The New Diet Revolution' diet. 1) This revision was written for mass consumption and it contains a lot of additional information not found in his original book. Information such as tips, strategies, and ways to troubleshoot your experiences during each phase of the 'Atkins New Diet Revolution' as well as a number of low-carb recipes. 2) This diet, like his original 1972 diet is only ketogenic in the early phases. In my opinion, this revision focuses more on a low-carbohydrate lifestyle than one of metabolic ketosis, while the original 'Atkins Diet Revolution' published in 1972 was full on keto, but not necessarily high fat. Atkins 2010 (24:00) In 2010, Eric Westman, Stephen Phinney, and Jeff Volek collaborated to update and revise the Atkins' diet now titled 'The New Atkins For a New You'. Westman. Phinney, and Volek are considered some of the leading authorities on low carbohydrate and ketogenic diets. So what changed with the new Atkins Diet? 'The New Atkins For a New You' is basically the same as 'Dr. Atkins New Diet Revolutio
30 minutes | Aug 20, 2018
KCP003 - The Banting 2.0 Diet
Show Notes: KCP EP003 Banting 2.0 Diet Terms & Definitions (2:00) Fats – Fat is are a major source of energy, and it helps you to absorb fat soluable vitamins and minerals. In fact, fat has twice the kilocalories of protein or carbohydrates. Certain fats like polyunsaturated fats are known as essential fats. That means, they are required for normal bodily function. The problem is that our bodies cannot make these essential fats so we must get them from the food we eat. Polyunsaturated fats are used to build cell membranes and the myelin sheaths that cover nerve fibers. They are also needed to help regulate blood clotting, produce muscle movement, and reduce inflammation. In addition, eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves your cholesterol profile as well as lowering triglyceride levels. Sources of these healthy or essential fats include: fish, meat, vegetables, nuts and seeds. We will examine fats in greater detail in another podcast, but what you need to know right now is that not all fats are not bad, and healthy fats do not make you fat. Nutritional Ketosis – The metabolic process in which your body releases stored fat from the cells to be broken down by the liver to be used as your bodies primary energy source instead of carbohydrates. During this process of fat metabolism, the liver produces ketones as a replacement fuel source for the glucose that would normally come from carbohydrate metabolism. This is important because the brain can only burn either glucose or ketones, it cannot burn fat. You can monitor your state of ketosis by either using urine strips or a blood ketone monitor. According to the book "The Art and Science of Low-Carbohydrate Living", a person is considered to be in a state of metabolic or nutritional ketosis when serum ketones range from 0.5 to 3.0 mMol. Ketones – Ketones, are the byproducts of 'ketosis', the metabolic process that occurs when you restrict carbohydrate intake and the body no longer has any glucose to burn for energy. In the absence of carbohydrates the liver begins to breakdown your stored fat into ketones also know as 'ketone bodies' that it uses for fuel in place of glucose. Essentially you going from a “sugar burning” state to one in which your body burns ketones for energy. In other words, your body burns it's own body fat for energy, a natural process which as humans we have evolved to do over thousands of years in order to survive during times of famine. That wraps up our terms or definitions for today, so lets get on to our main topic, The Banting 2.0 Diet. The Authors (6:55) Dr. Tim Noakes is a scientist, professor of exercise science and sports medicine, and a medical doctor. He is also an endurance runner and has written many books on exercise and diet. He created the 'Noakes Foundation' in 2012 to help combat the global obesity and diabetes epidemic. In addition, Dr. Noakes has been a strong proponent for the low-carbohydrate, high fat (LCHF) way of living. Jonno Proudfoot is a South African chef, author, and long distance swimmer. Sally Ann-Creed, is a nutritional therapist, and author from South Africa who has written many books related to the low carbohydrate high fat lifestyle. Like Proudfoot, David Grier is also South African chef, and avid endurance runner. The Phases: Observation, Restoration, Transformation, and Preservation (9:05) Observation – During this phase you will start tracking a number of key attributes in order to help you to maximize the results of your eating program. This requires you to take note of some important personal information such as your physical measurements (weight, height, waist size etc...) as well as daily blood sugar, and blood pressure readings. The blood sugar and blood pressure readings are especially important if you are diabetic and taking oral diabetic medications. The same is true regarding anti-hypertensives as changes in weight and diet can effect both your blood sugar levels as well as your blood pressure. The goal of this phase is to give you a baseline of your physical attributes as well as your personal eating habits. Restoration – During this phase all foods from both of the red lists (light and heavy) are omitted. It is during this phase that you will work on getting your 'gut' flora back to a healthy state by introducing what the authors call 'fertilizer' foods. The length varies, but in general it should last one week for each 5kg (11 lbs) between your current weight and your desired goal weight. Transformation – During the transformation phase you can eat all of the foods you want from the green list, but can only eat a limited amount of foods from the orange 'A' list. All foods on the orange 'B', and both the red lists (light and heavy) are omitted. This is the stage of the Banting 2.0 diet that becomes ketogenic, causing your body to become a fat burning machine. This phase lasts as long as necessary until you meet your desired weight loss goals. Preservation – During this phase you will begin to experiment with adding foods from the orange 'B' and the light red lists to determine which foods you can eat without gaining any weight. During this phase you can eat all of the foods that you want from the green list, exercise control when eating the foods from the orange list, and eat some foods from the light red list . Foods on the very red list are still forbidden. The goal of the preservation phase is to keep you feeling healthy while maintaining your weight loss while allowing you to enjoy some of the foods that you may have been missing while on this journey. The Food Lists: Green, Orange, Red (13:35) The Green List – Contains foods that you can eat until your hunger is satisfied. 1) Fruits and green leafy vegetables (note that fruits in this group does not include 'fruits' that contain fructose). 2) Proteins which include all meats, poultry, and game, all naturally cured meats, all seafood, and eggs. 3) Condiments which include all vinegars, flavorings and other condiments as long as they are sugar-free, and contain no gluten, preservatives or vegetable oils. 4) Fats which include any rendered animal fat such as lard, tallow, duck or bacon fat. Butter or ghee (aka known as clarified butter), avocado oil, coconut oil, macadamia oil, olive oil, and mayonnaise (free of preservatives and seed oils) firm and hard cheeses, and finally most nuts and seeds. 5) Fertilizers or 'gut healthy' foods such as homemade bone broth, sauerkraut, kimchi, and naturally fermented pickles. 6) Drinks allowed include water, and caffeine-free herbal teas. The Orange List – Divided into two categories labeled 'A' and 'B'. Some foods on the orange list have some health benefits, according to the authors their consumption may hinder your weight loss plans if you eat to much of them. Foods on the Orange 'A' list can be eaten to satisfaction during the observation, restoration and preservation phases of the diet, but should be eaten sparingly during the transformation phase of the diet. Orange 'A' foods include: 1) Some root vegetables, berries, and a variety of squashes. 2) Dairy such as cottage cheese, milk, milk substitutes (almond, coconut, rice and hemp), soft cheeses such as mozzarella, feta, and ricotta, and full fat cheeses such as camebert, gorgonzola, and roquefort. 3) Nuts and homemade unprocessed sugar-free nut butters. Foods on the Orange 'B' list can be eaten to satisfaction during the observation, restoration and preservation phases of the diet, but are prohibited during the transformation phase of the diet. Orange 'B' foods include: 1) Fruits, 2) All legumes, chickpeas, kidney beans, black-eyed peas, peanuts, lentils, and alfalfa sprouts, and 3) Fertilizers or 'gut healthy' foods such as water kefir, and kombucha. The Light Red List – Contains foods that should almost never be eaten, and may hinder your weighte. According to the authors, many of the ingredients in the foods on this list may make you store fat and should be eaten with caution. Foods on the light red list include: 1) Vegetable juices (with no added fruit juice) and smoothies, 2) Treats and chocolate which includes dark chocolate 80% or greater, dried fruits, honey and pure maple syrup, 3) Gluten-free grains and grain products, 4) flours of any type including almond and coconut flours. The 'Really Red' – Contains foods that should never be completely eliminated from your eating program. Without cutting out these foods from your diet, you will have no chance of entering the fat burning state of ketosis. Foods on the 'Very Red' list include: 1) Any food with added sugar, all potato chips and related products, most fast food (unless you know the brand and the ingredients used) sugary condiments such as ketchup, marinades, and salad dressings unless they are sugar free, 2) Sweet things, all candy or products that contain any type of sugar including breakfast, protein, or energy bars. Artificial sweeteners such as aspartame, saccharin, and acesufame K. Anything with fructose, glucose, lactose, agave, or any type of canned, sugar-cured or pickled foods. 3) All-foods containing gluten such as bread, pasta, cereals, crackers, or frozen breaded products. 4) Drinks such as energy drinks, diet soft drinks, and commercial fruit juices, commercial iced teas., 5) Dairy-related products, including all types of milk, coffee creamers, ice cream and commercial frozen yogurts., 6) Bad fats such as all industrial seed and vegetables oils such as canola oil, corn oil, cottonseed oil, rice bran oil, sunflower oil and safflower oil. In addition, all forms of butter spreads, margarine and shortening should be avoided., And lastly, 7) Processed proteins such as commercially prepared sausages and lunch meats as well as sugar-cured meats. The Grey List – Contains specific foods th
29 minutes | Aug 9, 2018
KCP002 - The Banting Diet
Show Notes KCP002: The Banting Diet Terms & Definitions (2:49) Carbohydrates – Carbohydrates are found in almost every type of food we consume, and while they come in a wide variety of forms, the most common types of carbohydrates are sugars, fibers, and starches. The basic role of carbohydrates is to provide the body with glucose, that can then be used as energy to fuel the body. One gram of carbohydrates provides the human body with 4 kilocalories (kcal) of energy. For the non-diabetic person, carbohydrates are not necessarily a problem. But for those of us who have a metabolic disorder like diabetes, 1 gram of carbohydrates can raise our blood sugar by 6 to 8 mg/dl. For example, that regular size, not the king-size snickers bar that you just ate contains 33 grams of carbohydrates which will raise your blood sugar by 198 – 264 mg/dl. In addition, any carbohydrates that are not immediately used for energy are then converted into fat and stored for later use. So the bottom line is that carbohydrates not only raise your blood sugar, they make your fat. Low Carbohydrate Diet – A low carbohydrate diet is any diet that restricts total net carbohydrates to less than 100 – 125 grams per day. Considering that on average a so-called “balanced” diet generally contains about 300 grams of net carbohydrates per day, 100 – 125 grams seems quite low. On the other hand, if your goal is to get into a state of nutritional ketosis, then you may only be able to eat 20 – 50 grams or less of net carbohydrates a day. If this is the case, then a diet in which someone eats 100 – 125 grams of carbohydrates doesn’t really appear to be low carbohydrate. So, depending on your perspective, this amount of daily carbohydrate intake may seem really high or low. This is where many people get confused when they hear someone talking about a low carbohydrate. Many people new to this way of eating assume that if a diet is considered a low-carbohydrate diet then it is a ketogenic diet, but that is not always the case. I am a diabetic, and my personal goal is to keep my net carbohydrates less than 20 grams a day. In addition, there are many people who do not consider a diet to be ketogenic unless you keep your total net carbohydrates for the day less than 20 grams, but this is not necessarily true. Ketogenic Diet – Is a low carbohydrate, moderate protein, high fat diet in which the total number of carbohydrates consumed in a day keeps you in a state of metabolic ketosis. Generally any diet in which the total carbohydrate count consumed in one day is less than 50 grams is considered to be ketogenic. Carbohydrate restrictive diets such as a ketogenic diets promote the process of ketosis for fat burning and blood sugar control. The Banting Diet (07:40) William Banting was a notable British undertaker that suffered from obesity. At 5' 6' he weighed 202 pounds and as he stated could not tie his own shoes and had to walk down the stairs backward, nor could he walk very far without being winded. After seeing several medical advisers, Banting finally discovered Dr. William Harvey. Dr. Harvey had recently been attending some lectures by the physiologist Claude Bernard in Paris where one of the topics was how to treat patients with diabetes using a low carbohydrate diet. Based on the information gained in these lectures, Dr. Harvey believed that both sugar and starchy foods caused obesity and that it's effects could be reversed by avoiding foods that contained starch and sugars such as bread, butter, milk, sugar, beer, carrots, turnips, beetroot, parsnips and potatoes and any other foods that were saccharine (excessively sweet). Following this diet, Banting lost 35 pounds in 38 weeks (9 ½ months), and eventually lost a total of 52 pounds, and reduced his waist by 12”. Banting's health dramatically improved to the point in which he stated he felt better than he had for more than twenty years. He could now walk up and down stairs easily, his joints no longer hurt, he had extra energy and was no longer easily winded. Banting was so happy with his results that in 1863, he wrote and published his now famous 'Letter On Corpulence (Obesity)'. By 1869, his pamphlet had sold more than 63,000 copies with all proceeds going to a variety of charitable organizations. In 1863, William Banting self published his 'Letter On Corpulence (Obesity)'. The first 2,500 pamphlets he had printed, he gave away for free to anyone who wanted a copy. After that copies were sold at cost. In these pamphlets he wrote down his low carbohydrate way of eating and how it affected his health. Foods Allowed: Most vegetables (see below), any meat or wild game, (except pork or veal), although bacon is allowed. Any fish (except salmon and herring), Any fowl, coffee, tea, red wine, and hard liquor. Foods Allowed In Moderation: Fruit, toast, and rice. Foods Not Allowed: Bread, butter, milk, cheese, sugar, beer, carrots, turnips, beetroot, parsnips and potatoes. Fatty meats such as pork (bacon is allowed) and veal. Breakfast (Between 8 – 9AM)– 4 to 5 ounces of any meat, fish, or fowl, large cup of tea without any milk or sugar, 1 ounce dry toast (6 ounces solid food, 9 ounces liquid). Lunch (Between 1 – 2PM) – 5 to 6 ounces of any fish except salmon, or any meat except pork, any kind of poultry or game, any vegetables except potato, 1 ounce of dry toast, and two or three glasses of claret, sherry, or Maderia (10 to 12 ounces solid food, 10 ounces liquid). Tea ( 5 – 6PM) – 2 or 3 ounces of fruit, a rusk (tea biscuit) or two, large cup of tea without any milk or sugar (2 to 4 ounces solid food, 9 ounces liquid). Supper (9PM) – 3 to 4 ounces of any fish except salmon, or any meat except pork, with a glass or two of claret (4 ounces solid food, 7 ounces liquid). Nightcap (optional) – A tumbler of grog (gin, whiskey, or brandy without sugar) or a glass or two of claret or sherry. While the Banting diet was considered one of the first low carbohydrate diets to become popularized. It is interesting to note that there are still some foods on the approved list that today we would consider to be too high in carbohydrates to be included in a low carbohydrate diet. Foods such as rice, toast, fruits, and tea biscuits which can still contain a moderate amount of carbohydrates were allowed in moderation. In addition, butter, pork, veal, salmon, herrings and other foods that were considered to be to high in fat to be healthy and were to be avoided. So we can see there was still some fear that fatty foods made you fat and should be avoided. Although Banting listed his personal individual meal plan in his pamphlet as an example of the diet he followed, he stated that the quantity of the food eaten should be dictated by one's individual hunger, not a specific regimen. He also surmised that the quality of the food was more important that the quantity. Banting did not necessarily believe or recommend that a person needed to eat four meals a day, rather he wanted his readers to know specifically what he ate and when each day. In essence, he encouraged people to eat according to their appetite as long as they ate the approved foods. By examining Banting's personal meal plan it appears he consumed somewhere between 50 and 80 grams of carbohydrates per day. This would indeed make it a low carbohydrate diet, however I am not sure that I would call it a high fat diet due to the fact that he recommended restricting high fat foods such as butter, heavy cream, cheese, pork, veal, and fatty fish such as salmon and herring. What we see however is that even 150 years ago it was proven that a low carbohydrate diet, moderate fat diet was effective in reversing obesity. The Banting diet is still popular today, and has undergone quite a bit of revision over the last 150 years. But it has been over shadowed by more popular diets such as 'Atkins', 'LCHF', and the 'Paleo Diet'. There are plenty of websites that have information regarding the Banting diet with revised foods lists, and other nutritional information. You can also read an online copy of Banting's original 'Letter On Corpulence (Obesity)' at www.bantingdiet.org. You've Got Mail (21:08) Sarah asks what was the most difficult thing that I encountered when starting on my ketogenic diet? Recipe Of The Episode (24:00) There are a lot of different approaches to making bone broth. The most common is either cooking the broth on the stove on in a slow cooker for 12 to 24 hours. There is however a faster and more efficient way, and that is to use a pressure cooker. I believe the best bone broth comes from cooking one or two whole birds and reserving the cooking liquid and then after you have de-boned the carcasses for other meals, add the bones back to the cooking liquid and add the remaining ingredients. Making bone broth this way gives the final product a depth of flavor that cannot be beat. However, many people make excellent tasting bone broth with just leftover bones. The following recipe makes about 2 quarts of bone broth. 2 to 3 pounds beef, chicken, pork, or rabbit bones 1 bay leaf 2 tablespoons of raw apple cider vinegar, with the Mother 1 teaspoon kosher salt 1 teaspoon black pepper mirepoix, optional (see below) Place bones in your electric pressure cooker and add the remaining ingredients. Add enough water until the pot is ¾ full (my instant-pot holds 4 liters, so I fill it with liquid to the 3 liter line). Let the bones to sit in the water with the vinegar for 30 minutes. The idea behind this is that this allows the vinegar to begin to soften the bones and helps to leech out the minerals from the bones into the broth. This increases your cook time, and to be honest, I do not think that it matters when you are using a pressure cooker, but I do not mind the additional wait time. If you are using an Instant-pot electric pressure cooker, Se
41 minutes | Aug 9, 2018
KCP001 - In The Beginning
Episode 1: Exploring how man's diet has changed from paleolithic times to today. Terms & Definitions (0:50) Body Mass Index (BMI) – Is the measurement of a persons body fat based on their weight in relation to their height to assess a persons overall percentage of body fat. A person with a BMI greater than 25 is considered overweight, greater than 30 obese, and greater than 40 extremely obese. While BMI is not the most accurate measurement of obesity, it is the measurement that is most often used by physicians. Empty Calories – A term applied to foods and beverages that supply food energy but contain little or no other nutritional value. These foods are composed primarily of sugar, triglycerides, and or refined flours. Foods considered empty calories are soft drinks, energy drinks, white bread, chips, french fries, cake, cookies, sweets, candy, fruit-flavored fruit juices, and other beverages or foods containing mostly added sugars. Paleolithic Man 120,000 BC. (2:00) Some Common Hunter / Gather Diets Inuit Diet: 95% animal protein and fat, 5% fruits and vegetables. Hiwi Diet: 78% animal protein and fat, 5% fruits and vegetables, 15% roots and tubers. !Kung Diet: 15% animal protein and fat, 20% fruits and vegetables, 2% roots and tubers, 60% nuts and seeds, 3% milk and corn meal. Hadza: 57% animal protein and fat, 13% fruits and vegetables, 30% roots and tubers. Middle Ages (500 – 1500), (6:02) Agricultural Based Diet: Nobility: 65 – 70% carbohydrates, 15 – 25% protein, 5 – 10% fat Clergy: 75 – 85% carbohydrates, 10 – 15% protein, 5 – 10% fat Commoners: 80 – 90% carbohydrates, 5 – 10% protein, 5% fat 800 – 900 The Arabian Expansion and Conquest Of Southern Europe. 1100 – 1300 The Crusaders bring sugar back to the Holy Land. 1390's New technologies make the extraction of sugar juice easier and more profitable. 1480's Sugar production begins in the Canary Islands. 1501 The first sugar is harvested in Haiti. The common man or peasant was tied to the land (serifs). Dietary restrictions were enforced by the Church and wealthy land owners. Only the wealthy and clergy could afford to eat meat on a regular basis. The majority of carbohydrates came in the forms of rough coarse bread made for barley or rye, and or a porridge made of these same grains. Vegetables, fruit, and local herbs may have also been added to the porridge, as well as meat when it was available. In general, only the wealthy and clergy could afford to eat soft wheat bread or meat on a regular basis. The poor are plagued with rickets and scurvy, obesity is only noted in the nobility and clergy. Early America 1700 – 1898 (12:45) Agricultural Based Diet: 60 – 65% Carbohydrates, 15 – 21% protein, 18 – 23% fat. 1620 The first settlers arrive in America from England. 1621 Settlers learn to plant corn from local Indian tribes. 1765 The American Revolution or War For Independence begins. 1770 It is recorded that in British citizens now consume 5 times more sugar than they did in 1710. 1775 The Massachusetts Provincial Council sets ration guidelines for Colonial soldiers. 1783 The American Revolution or War For Independence ends. 1813 The process for refining sugar is developed making sugar production even more profitable. 1820 The average American consumes about 5 pounds of sugar a year. 1852 The process for separating sugar from molasses is developed. 1873 – Edmond LaCroix developed the system to produce refined white flour. 1876 Root beer was first bottled for mass production. 1885 Charles Aderton invents Dr. Pepper in Waco, Texas. 1886 Dr. John Pemberton invents Coco-Cola in Atlanta, Georgia. 1890 The average American consumes about 39 pounds of sugar a year. 1898 Caleb Bradham invents Pepsi-Cola. New agricultural practices, brought about increased productivity. Selective breeding, crop rotation, and mechanization freed up a large part of the world's population which helped fuel the industrial revolution. It was also during this time that sugar produced from sugarcane planted and cultivated in tropical climates began to become more accessible to the general population. The majority of carbohydrates came in the forms of rough coarse bread made for barley, rye, and corn, or a porridge made of these same grains. Vegetables, fruit, and local herbs may have also been added to the porridge, as well as meat when it was available. The colonial farmer had more access to fresh vegetables, and meat, especially on the frontier reducing the incidences of rickets and scurvy. Soft English wheat and sugar were in still expensive in the 1700's and only consumed by the wealthy until the mid 1800's. The urban poor that moved to the cities during the Industrial revolution were especially plagued with rickets and scurvy. The Modern American Diet (21:23) Agricultural Based Diet: 1910 – Calories 2390, 55% carbohydrates, 11% protein, 31% fat. 12% of carbohydrates come from refined sugar or products containing refined sugar. 1950 – Calories 2160, 50% carbohydrates, 12% protein, 40% fat. 23.6% of carbohydrates come from refined sugar or products containing refined sugar. 1970 – Calories 2200, 46% carbohydrates, 12% protein, 43.3% fat. 23.6% of carbohydrates come from refined sugar or products containing refined sugar. 1990 – Calories 2405, 50% carbohydrates, 15.5% protein, 33.5% fat. 38.3% of carbohydrates come from refined sugar or products containing refined sugar. 2010 – Calories 2600, 50% carbohydrates, 16% protein, 33.1% fat. 51.5% of carbohydrates come from refined sugar or products containing refined sugar. 1900 Millers start bleaching flour by adding chemicals destroying any remaining nutrients. 1900 Milton Hershey starts producing the 'Hershey Bar', the first chocolate bar in America. 1900 The average American consumes about 42 pounds of sugar a year. 1911 Crisco began being sold in America. 1920 The average American consumes about 60 pounds of sugar a year. 1950 Although it has been around since the 1900's, fast food begins to become a staple of the American diet. 1950 The average American consumes about 74 pounds of sugar a year. 1970 The average American consumes about 80 pounds of sugar a year. 1970 Americans spend 42.8 billion dollars on fast food. 1990 The average American consumes about 90 pounds of sugar a year. 1990 Americans spend 239.3 billion dollars on fast food. 1997 Red Bull energy drink introduced in America. 2000 Americans spend 350 million dollars on energy drinks. 2002 Monster energy drink developed in America. 2009 AMP energy drink introduced in America by Pepsi-Co. 2010 The average American consumes about 128 pounds of sugar a year. 2010 Americans spend 586.7 billion dollars on fast food. 2012 Americans spend 12.5 billion dollars on energy drinks. 2015 The average American consumes about 130 pounds of sugar a year. 2015 Americans spend 745.6 billion dollars on fast food. By 1900, most mills were bleaching flour by adding chemicals or gasses to improve the baking qualities and appearance of the finished product. Unfortunately, bleaching destroys the natural nutrients in the flour and additional nutrients have to be added back in, a process known as enriching. In addition, during the last 200 years Americans went from eating on average 5 pounds of sugar per person per year to about 130 pounds of sugar per person a year. That's about 24 times more sugar than our great, great grand parents consumed. This combined with an increased number of Americans working in white collar jobs and a more sedentary lifestyle have led to skyrocketing levels of obesity and type 2 diabetes. Ketosis & The Ketogenic Diet (32:50) Calorie restricted diets just do not work because of the constant hunger that most dieters experience cause them to return to their previous eating regimen. A ketogenic diet allows you to eat until your are satisfied without having any hunger pains. Recipe Of The Episode: (36:30) Keto Liquid Coffee Creamer (French Vanilla) Nutritional Information (French Vanilla) Per Tablespoon – Calories 51, protein 0 grams, fat 5 grams, carbohydrates 0.42 grams You can check out the complete article on how to make your own ketogenic coffee creamers on my keto food blog by clicking on the following link 'CulinaryyoU'. Wrapping It Up (41:05) References: Agriculture, Declining Mobility Drove Humans' Shift To Lighter Bones: John Hopkins Medicine, May 18, 2015. Accessed December 17, 2017. Chocolate Class, Britian's Sweet Tooth Revolution: Sugar Consumption from 1700 to 1900, Chocolate Class: Multimedia Essays On Chocolate, Culture And The Politics Of Food, March 13, 2015. Cheng, Dong, Prevalence, Predisposition, And Prevention Of Type II Diabetes, U.S. National Library Of Medicine National Institutes Of Health, October 18, 2005. Center For Disease Control And Prevention, New CDC Report: More than 100 million Americans Have Diabetes Or Prediabetes. CDC, July 18, 2017, Accessed January 1, 2018. Cummins, Joseph, During The Early 1800s, Most Americans Earned Their Living As What?, Sciencing, April 25, 2017. Dobmeier, Christine, Should Your Diet Like It's 1812?, Baltimore Sun, June 12, 2012. Ferdman, Roberto, How Corn Made It's Way Into Just About Everything We Eat, Washington Post, July 14, 2015. Gibbons, Ann, The Evolution Of Diet, National Geographic, February 2013. Gortner, Willis, Nutrition In The United States 1900 to 1974, U.S. Department Of Agriculture, Agricultural Research Service, November 1975. Group, Edward, DC, NP, The Hidden Truth About Enriched Flour, Global Healing Center, Updated March 29, 2017. Health Library, A History Of American Eating Habits, Winchester Hospital, Accessed February 11, 2018. Jabr, Ferris, How To Really Eat Like A Hunter Gather: Why The Paleo Diet Is Half-Baked, Scientific American, June 3, 2013. Komlos, John, and Barbec, Marek; The Evolution Of
19 minutes | Aug 5, 2018
KCP000 - Introduction: How I Discovered The Ketogenic Way Of Eating
The Keto Confidential Podcast EP000: Introduction My name is Todd Gamel, I am a 55 year old white male with eighteen years of restaurant experience in which I earned three culinary degrees (AAS Culinary Arts, AAS Baking & Pastry, and AAS Hospitality Management. At the age of 40, I left the culinary world behind me to pursue a career in medicine. For the past fourteen years I have worked in the medical field as a nurse, the last 11 years in the intensive My Health History (before keto) 5'9”, 248 lbs, 46” waist Hypertension (lisinopril 40mg), Diabetes Type II with a Hgb A1c 7.3, (Lantus Insulin, Metformin 1000mg BID, Trulicity). My Health History (22 months keto) 5'9”, 170+ lbs, 32” waist Normal Blood Pressure (off lisinopril), Normal Hgb A1c (Off Insulin and Trulicity), but continue to take Metformin 500 twice a day by choice. My Lab Work Note: The normal range of Hgb A1c for non-diabetic patients is 4 – 6. Three months after being on a ketogenic diet my hemoglobin A1c was already normal and I the non-diabetic range. April 6, 2016, Hgb A1c 7.3 (pre-keto) September 8, 2016, Hgb A1c 7.1, LDL 38, HDL 34, Total Cholesterol 92, Triglycerides 101 December 15, 2016, Hgb A1c 5.5 June 15, 2017, Hgb A1c 5.1, LDL 56, HDL 62, Total Cholesterol 128, Triglycerides 51 June 6, 2018, Hgb A1c 5.2, LDL 58, HDL 120, Total Cholesterol 120, Triglycerides 41 After 22 months on a ketogenic diet I have no signs of high blood pressure, diabetes, or heart disease. I attribute all of this to the ketogenic way of eating (WOE). Who Can Benefit From This Podcast? Diabetics, primary focus on type II diabetes. People struggling with obesity. People with high cholesterol. Send me your questions, comments or feedback to email@example.com
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