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There is no reason to eliminate or limit your consumption of any one food group or macronutrient (protein, carbs, or fat). Restrictive diets will always fail at some point.

All three macronutrients (as a side note, there are actually six categories of nutrients – carbs, protein, fat, vitamins, minerals, and water) serve important functions in our bodies, and when eaten in the right quantities and at the right times, promote a lean healthy body.

I don’t feel there’s any magical dietary composition that promotes the best results for body fat loss. Some scientists and medical experts recommend a 40/40/20 diet (40% carbs, 40% protein, 20% fat), while others recommend a 40/30/30 composition (as in Barry Sears’ Zone Diet), and still others recommend a higher carbohydrate content along the lines of 60/15/25 (traditional medical recommendation). On the opposite end of the spectrum, I’ve seen the low carb, high fat advocates recommend diets along the lines of 10/30/60.

The truth is that in reality, almost any of them can work fine as long as you’re in
your correct caloric range and the foods are mostly unprocessed & highly nutrient dense providing everything that your body needs to maintain proper hormonal balance and carry out all bodily functions.

Although I don’t think it’s necessary to be meticulous about exact percentages of
macronutrients in your diet, I do think that starting with your protein requirements makes sense.

Most recent studies suggest a daily protein intake of approximately 1 gram per pound of bodyweight for hard training individuals. Although some will argue that may be too much and some argue that still may not be enough, I believe it’s a good starting point.

For example, if you’re 190 lbs, you could try to consume approximately 190 grams of protein/day split relatively evenly between 5-6 meals/day. A 130-lb female may only want to strive for between 100-130 grams of protein per day. Each meal doesn’t have
to contain equal amounts of protein, but you want to include at least some protein at each meal to help provide satiety and to assure your body has a continual supply of amino acids throughout the day.

Not only will eating a balanced diet give you all the quality proteins, fats, and carbohydrates you need to operate efficiently, but they will also give you all of the vitamins, minerals, and other micronutrients you need to stay healthy and virtually eliminate cravings. It’s so true… once you start eating this way and getting all the nutrients you need, most people pretty much eliminate any and all cravings.

I don’t feel that you need to obsess over exact calorie levels that you’re eating, I do
feel that you need to initially get a sense for how many calories you currently consume and what your calorie levels need to be to achieve your specific goal, whether it’s weight lossor weight gain.

Keep in mind that even if you eat a well balanced diet, you will not get lean if you’re still eating too many calories for your individual needs.

Ok, I decided to do something crazy recently... For the last six weeks, I used myself as a guinea pig and completed an overeating experiment.

The purpose of the experiment was to see how much weight I would gain if I purposely tried to over-eat on a daily basis for six weeks straight.

What do you think the results were? Did I get fat (after all, I gained 9 lbs on a 7-day cruise last year when my normal diet at home was replace with my cruise diet...although I subsequently lost that 9 lbs in only a week and a half after that cruise). Or maybe during this overeating experiment I stayed the same weight or even got leaner?

My theory was that if you eat the right types of highly nutrient-dense foods and do not stray from those foods at all, that your body will automatically re-balance itself (your hormones, appetite levels, etc, etc)...and even though you are attempting to over-eat, as long as the nutrient-density of all of your meals is maximized, total calorie balance will inevitably end up at a level where I would not gain weight.

This goes along with my theory that calorie counting is basically pointless as long as your nutrient density of your foods is so high that the body obtains all of the nutrition it needs and re-balances your appetite and hormones to account for this.

Think of it this way... if you eat 1000 calories worth of soda, donuts, and cookies, your body needs to readjust hormone levels, increase your appetite and try to force you ingest more food to attempt to get more nutrients, since those 1000 calories were almost devoid of the nutrition your body needs.

However, if you eat 1000 calories worth of healthy foods with high nutrient density such as avocados, whole eggs, nuts, vegetables, fruits, grass fed meats, and other healthy options, your body obtains most of the nutrition it needs and accounts for this by leveling your appetite and hormones in the time period following that meal (the remainder of the day perhaps). In this scenerio, your body is not forcing you to eat more food (via cravings) to obtain the nutrition it needs since it already received a boatload of nutrition.

So, here were the details I had to adhere to in my little experiment:

1. I could NOT just eat any and all types of foods... I could overeat on as much food as I wanted, but ONLY the foods that are "approved" according to my rules... this means all foods had to be un-processed natural foods. No pasta, white rice, refined flour breads, or refined grain cereals were allowed. No trans fats, deep fried foods, or any other processed foods such as candies, cookies, cakes, etc were allowed in the overeating experiment... I was only allowed to overeat on healthy food.

Some staples during my overeating phase were tons of whole eggs (yep, including the extremely healthy full-fat egg yolks), full-fat grass-fed raw cheese and yogurt, avocados, almonds, pecans, walnuts, lots of virgin coconut oil and olive oil, grass-fed butter, berries, lots of fruit and veggies, sprouted grain bread, raw almond butter, sweet potatoes, and lots of venison and grass-fed beef.

2. I was still training very intensely 3-4 days/week at the gym but nothing extremely different from my normal workouts (this means that my caloric expenditure from exercise was not drastically different than normal).

So what was the end result after six weeks of trying to stuff my face with as much healthy food as possible?

>> My body weight stayed EXACTLY the same! I didn't gain a single pound.

I know the first reaction of many people is that I just must have a "fast metabolism" or something along those lines and that is why I did not gain weight.

But that is false!

The truth is that I have no problem at all gaining weight when I overeat on junk foods, or eat large amounts of processed foods in general. I can guarantee you that if I was overeating on pasta, white rice, cookies, white bread, donuts, and other processed foods during these last 6 weeks, I would have gained a massive amount of weight.

In fact, as I have mentioned before, in the past I have easily gained as much as 10 pounds in only 1 week when I have been on some sort of vacation and simply eat the normal types of processed food that everyone else is eating.

This proves that I am just as prone to gaining weight as anybody else.

However, notice the stark contrast in my experiment with attempting to overeat on all healthy unprocessed foods... I simply could not gain weight because my body would be constantly re-adjusting the hormone levels and appetite levels to account for the super-high nutrient density of food I was eating.

In the end, this meant that my body automatically maintained calorie balance without the need for calorie counting.

This is the type of eating lifestyle that pretty much totally eliminates your cravings... Remember that I have said before that I do not think I have had any real cravings in at least five years (that is the time since I have been more strict on the type of foods I eat).

I also think it is actually fun and more enjoyable to eat in such a healthy manner (for the skeptics that think this involves some sort of deprivation).

I'm NOT saying that an "Atkins style" diet is good for you! Atkins is NOT a healthy or balanced way to eat! Atkins typically promotes processed meats full of nitrates, nitrites, excess salt, and imbalanced omega-6 to omega-3 ratios (since most grocery store meats are grain fed and not raised in a healthy manner). Also, Atkins plans typically have a lack of many other important food groups, nutrients, and antioxidants.

kasviöljyistä, joita tämä kirjoittaja taisi suorastaan kehua

The Canola Oil Marketing Deception


Have you been lied to about the health benefits of canola oil?

If you've been following my fitness newsletters for some time, you may have noticed that I NEVER include canola oil in any of my recipes or any of my lists of healthy foods.

Many people have asked me why, because all they hear in the mainstream media is that canola oil is "heart healthy" and a good source of monounsaturated fats similar to olive oil.

Well, first of all, you need to realize that much of what you hear in the mainstream media has been influenced by heavy handed marketing tactics by big food companies. Canola oil is cheap for them to produce so they want to fool you into thinking it's a "health oil" so that people, restaurants, etc will buy it up as their main oil of choice.

The dirty truth about canola oil:

Yes, it's true that canola oil is high in monounsaturates, but let me explain why canola oil is anything but "healthy".

Canola oil is made from something called rapeseed. Rapeseed actually had to be bred over the years to reduce the percentage of a problematic component of rapeseed, which is erucic acid.

Important note on canola oil "urban legends": There is a problem with most websites that DEFEND canola oil, saying that internet "urban legends" on the dangers of canola oil are unfounded. The problem is that these websites that defend canola oil ONLY talk about the issue of erucic acid. The issue of erucic acid IS an urban legend, because erucic acid has been bred out to very low levels over the years, so it is a non-issue.

However, these websites that defend canola oil are barking up the wrong tree because they don't address the issue of the processing of canola oil and oxidation of the polyunsaturated component of canola oil, which is what makes it unhealthy for human consumption. THAT'S the real issue that they either don't understand (because they are not nutrition experts) or are simply ignoring.

Let's look at the REAL issues with canola oil:

Canola oil typically ranges between 55-65% monounsaturated fat and between 28-35% polyunsaturated fat, with just a small amount of saturated fat.

While we've been led to believe that high monounsaturated fat oils are good for us (which they are in the case of virgin olive oil or from unprocessed nuts or seeds), the fact is that canola oil has more detriments than it does benefits.

As you may have heard me talk about in other newsletters or in my Truth about Abs book... one of the biggest problems with highly processed and refined vegetable oils such as corn oil, soybean oil, and yes, even canola oil, is that the polyunsaturated component of the oil is highly unstable under heat, light, and pressure, and this heavily oxidizes the polyunsaturates which increases free radicals in your body.

The end result of all of this refining and processing are oils that are highly inflammatory in your body when you ingest them, potentially contributing to heart disease, weight gain, and other degenerative diseases.

The reason that extra virgin olive oil is good for you is that it is cold pressed without the use of heat and solvents to aid extraction.

Canola oil, on the other hand, is typically extracted and refined using high heat, pressure, and petroleum solvents such as hexane. Most canola oil undergoes a process of caustic refining, degumming, bleaching, and deoderization, all using high heat and questionable chemicals.

Does canola even have trans fats?

Even worse, all of this high heat, high pressure processing with solvents actually forces some of the omega-3 content of canola oil to be transformed into trans fats.

According to Dr. Mary Enig, PhD, and Nutritional Biochemist, "Although the Canadian government lists the trans fat content of canola at a minimal 0.2 percent, research at the University of Florida at Gainesville, found trans fat levels as high as 4.6 percent in commercial liquid canola oil".

And this is the crap that they are marketing to you as a "health oil"!

As you can see from the details above on how canola oil is processed, it is barely any healthier for you than other junk oils like soybean oil or corn oil. The bottom line is that it is an inflammatory oil in your body and should be avoided.

The only canola oil that might be reasonable is if you see that it is "cold pressed" and organic. Most canola oil is NOT cold pressed or organic, so you might as well choose oils that you know are healthier.

Your best bets are these oils:

extra virgin olive oil - for lower temperature cooking or used as a healthy salad dressing oil

Udo's Choice Oil Blend - NEVER use this for cooking as it has a higher polyunsaturated fat content (therefore heat destroys the benefits of this oil), but it is a cold processed blend of healthy oils that mixes well with olive oil for salad dressings.
Virgin coconut oil - great for all temperatures of cooking due to it's high stability under heat. A great source of healthy saturated fats in the form of medium chain triglycerides (MCTs), one of which is Lauric Acid, which helps support the immune system and is lacking in most western diets.

Organic grass-fed butter I like to use a mix of butter, coconut oil, and a small bit of olive oil for most of my cooking. Grass-fed butter is a great source of CLA, which has even been shown in studies to have muscle building and fat burning properties.

Moving on to plant based fats, but remaining on the subject of saturated fat, it is important to understand that the saturated fats in minimally processed tropical oils (such as coconut oil, palm oil, and cocoa butter) have received an undeserved bad rap. More and more scientific evidence is mounting relating to the numerous health benefits of tropical oils.

For example, coconut oil is largely comprised of a healthy saturated fat called lauric acid (a medium chain triglyceride) which has many health benefits and is lacking in modern western diets that are so highly comprised of heavily processed unhealthy polyunsaturated oils like soybean, corn, and cottonseed oils.
In addition, the fat from cocoa beans (cocoa butter) is highly comprised of another healthy saturated fat called stearic acid, which, along with the high antioxidant content of cocoa, make dark bittersweet chocolate (not milk chocolate) a very healthy yet tasty treat!

You can begin to see that if a source of dietary fat is unprocessed and natural, it will be healthy, regardless of whether it is mostly saturated, polyunsaturated, or monounsaturated.

When it comes to monounsaturated fat, you pretty much can’t go wrong, because it is a fairly stable fat (not overly reactive to light and heat). Great sources of monounsaturated fat are extra virgin olive oil, avocados, pecans, macadamias, and almonds.

Due to the overuse of soy and corn products in animal feed as well as in food
manufacturing, the omega-6/omega-3 polyunsaturated fat ratio of our food supply is far too high in omega-6 currently. Freshly ground flax seeds, fish oil, walnuts, wild salmon and other fatty wild fish, and grass-fed meats are the best natural sources of omega-3’s helping to bring you back to a normal balance of omega-6 to omega-3 polyunsaturated fatty acids.

These dangerous refined and hydrogenated polyunsaturated oils are literally in almost all processed food on the shelves of grocery stores and in the deep fryers of every
restaurant. If you don’t believe me, consider that animal products (meat and dairy) have been a main constituent of the human diet for thousands of years, yet heart disease was practically non-existent until the mass incorporation of refined and hydrogenated vegetable oils into the food supply in the middle of the 20th century.

Examples of healthy fats to include in your diet are nuts, preferably raw if you can find
them (pecans, walnuts, almonds, macadamias, cashews, etc.), seeds (pumpkin seeds, deshelled sunflower seeds, flax seeds, sesame seeds), avocados (or guacamole), extra
virgin olive oil, coconut (coconut milk and/or virgin coconut oil), “natural” or “organic”
peanut butter (or other natural nut butters like almond butter, etc), fish and fish oils
(including the highest antioxidant containing fish oil – krill oil), and even cocoa butter (from dark bittersweet chocolate – look for chocolate with 70% or greater cocoa content as this has much lower sugar levels than milk chocolate or standard dark chocolate).

Mutta - sen varmaan tiesitkin?

Plant Secondary Compounds Are Defensive and Toxic

The development of plant secondary compounds (all of the compounds that are not part of metabolism or structures) is in response to pathogens, herbivores and pollinator/disseminator attractants -- development of these compounds has nothing to do with humans. Examples: Nicotine and caffeine are very toxic to herbivores and are present in plants for protection. Humans learn to play with toxic plant chemicals, just as they have learned to play with fire and explosives.

Plants Are Not There For Us

People have learned to exploit local plants for protection against local human pathogens, but there is no selective advantage to plants (except for domesticated plants) for useful plants to grow near humans. This logic would suggest that rats and mosquitoes, that flourish near human habitations, are there because of their human utility. Human live near places were useful plants grow.

Poisonous food plants

Many food plants possess toxic parts, are toxic unless processed, or are toxic at certain stages of their life. Notable examples include:
Apple (Malus domestica). Seeds contain cyanogenic glycosides; in most species, the amount found in a single fruit won't kill a person; but it is possible to ingest enough seeds to provide a fatal dose.
Cassava (Manihot esculenta) Toxic in the unprocessed form.
Cherry (Prunus cerasus), as well as other species (Prunus spp) such as peach (Prunus persica), plum (Prunus domestica), almond (Prunus dulcis), and apricot (Prunus armeniaca). Leaves and seeds contain cyanogenic glycosides.
Chocolate. Contains theobromine at levels toxic to dogs and cats.
Indian pea (Lathyrus sativus). A legume grown in Asia and East Africa as an insurance crop for use during famines. Contains Oxalyl-L-α,β-diaminopropionic acid (ODAP), a neurotoxin causing wasting and paralysis if eaten over a long period.
Kidney bean or common bean (Phasiolus vugaris). Contains the lectin phytohaemagglutinin, which causes gastric upset. Toxicity removed by thorough cooking.
Lima Bean or Butter Bean (Phaseolus lunatus). Raw beans contain dangerous amounts of linamarin, a cyanogenic glucoside.
Onions and garlic. Onions and garlic (genus Allium) contain thiosulphate, which is toxic to dogs, cats and some other livestock.
Potato (Solanum tuberosum). Foliage and green-tinged tubers are toxic, containing the glycoalkaloid solanine, which develops as a result of exposure to light. Causes intense digestive disturbances, nervous symptoms.
Rhubarb (Rheum rhaponticum). Leaf blades, but not petioles, contain oxalic acid salts, causing kidney disorders, convulsions, coma. Rarely fatal.
Tomato (Solanum lycopersicum). Foliage and vines contain alkaloid poisons which cause digestive upset and nervous excitement.

Pähkinöiden ja kumppanien pufat on liittyvät aina ja yhä uudestaan alempiin sairauslukuihin.

Onko KuPalla nyt jotain huolia karppauksensa kanssa? Tämä ei ole mikään vittuilukysyssäri, vaan ihan oikeasti. Mättääkö joku, vai onko kyse vaan alkuinnostuksen laantumisesta?

Itse pohdin lähinnä että onkohan KuPalle tullut pakkomielle siitä että suorittaa karppausta mahdollisimman oikein...

Onko KuPalla nyt jotain huolia karppauksensa kanssa? Tämä ei ole mikään vittuilukysyssäri, vaan ihan oikeasti. Mättääkö joku, vai onko kyse vaan alkuinnostuksen laantumisesta?

Show me a randomized intervention that shows the benefits of fruits and vegetables. Such trials have been done and they have not shown a benefit. Same as the trials to limit fat consumption.

It's "lets see what (olive oil, resveratrol, blueberries antioxidantss - insert name of magic chemical here) does in a test tube or in mice. Look, one of our many experiments shows something! Humans must have evolved to be dependent on this substance to optimize their health.