karppaus.info

karppininjat
Tänään on 2021-12-09 11:25:32

Kaikki ajat ovat UTC+02:00




Aloita uusi ketju  Vastaa viestiin  [ 22 viestiä ]  Mene sivulle 1 2 Seuraava
Julkaisija Viesti
ViestiLähetetty: 2020-11-15 12:02:40 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
The Case for Keto: The Truth About Low-Carb, High-Fat Eating



Lainaa:
While government and nutritional agencies still spout the failed mantra of calorie reduction, doctors treating diabetes and obesity are experiencing extraordinary results among patients cutting out carbs; a diet which has the essential benefit of allowing you to lose weight without ever feeling hungry.

With forensic journalistic rigour and in compelling prose, world authority Gary Taubes analyses the bad science behind our nutritional dogma. He shows that weight gain is driven by genetic, hormonal factors - and not overeating or 'gluttony' as is commonly the underlying suggestion - citing compelling evidence that people with the propensity to fatten easily can be helped best by a low carbohydrate high fat diet.

This groundbreaking read offers hope to anyone wishing to prevent or reverse diabetes or obesity - as well as anyone wanting to eat more healthily - and will fundamentally change our habits around food forever.


Ylös
   
ViestiLähetetty: 2020-11-15 12:22:42 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
David Unwin tykkää:

https://twitter.com/lowcarbGP/status/13 ... 73312?s=20


Ylös
   
ViestiLähetetty: 2020-11-22 16:09:39 
Poissa
juniorikarppi
juniorikarppi
Avatar

Liittynyt: 2020-09-27 20:47:20
Viestit: 81
Paikkakunta: St. Mary Mead
Täytyy laittaa hankintalistalle.

_________________
Poi sydämen asialla. :smt060

Lchf-karpiksi 2007. Pätkäpaastoilu alkoi 2012. Lähes karnivoria vuodesta 2018.

"Of the digestive organs, the liver is the key. Look after the liver and life will take care of itself." – Hercule Poirot


Ylös
   
ViestiLähetetty: 2020-12-09 12:43:09 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
Malcolm Kendrickin arvio:

https://drmalcolmkendrick.org/2020/12/0 ... -a-review/

Lainaa:
I shall say, right up front, that I strongly recommend this book.


Ylös
   
ViestiLähetetty: 2020-12-15 08:04:12 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
Taubes kirjastaan videopodcastissa:

https://www.youtube.com/watch?v=p1UfnYcRuGk


Ylös
   
ViestiLähetetty: 2020-12-18 22:11:54 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
Kirjan ensimmäisen kappaleen voi ladata ilmaiseksi täältä:

https://gary-taubes.ck.page/30b0a6a3b7


Ylös
   
ViestiLähetetty: 2020-12-24 05:43:43 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
Diet Doctor Podcast:

https://youtu.be/mTPFyJLiI6k


Ylös
   
ViestiLähetetty: 2020-12-26 10:58:57 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
Kirjan julkaisupäivää on varhennettu. Ilmestyy paperiversiona jo 29.12. 2020. Kindle-versio on jo kaupan.

https://www.amazon.co.uk/Case-Keto-Low- ... B085Z1Q8HL


Ylös
   
ViestiLähetetty: 2020-12-29 09:06:15 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
Tänään printtiversiona ilmestyneen kirjan kappale 12 luettavissa täällä:

https://www.crossfit.com/essentials/the ... -preview-3


Ylös
   
ViestiLähetetty: 2020-12-29 09:56:18 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
Diet Doctor: Just released: Gary Taubes’ new book The Case for Keto


Ylös
   
ViestiLähetetty: 2020-12-31 17:10:38 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
Martyn kirja-arvostelu kannattaa lukea:

The Case for Keto by Gary Taubes… my thoughts


Ylös
   
ViestiLähetetty: 2021-01-02 10:29:49 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
A Ketogenic Diet Must Be Based on Healthy Saturated Fats


Ylös
   
ViestiLähetetty: 2021-01-03 15:47:39 
Poissa
seniorikarppi
seniorikarppi

Liittynyt: 2011-08-19 11:42:22
Viestit: 489
Onko kukaan jo onnistunut ostamaan C. T:n kirjan The Case for... (nettikirja)
Kindle / Amazon ei etene sen paremmin kuin Suomalainen kirjakauppa (ei edes tunne).


Ylös
   
ViestiLähetetty: 2021-01-03 15:53:26 
Poissa
seniorikarppi
seniorikarppi

Liittynyt: 2011-08-19 11:42:22
Viestit: 489
Komento takaisin (sanoi alokas, kun poliisia tervehti).
Kirjaimen virhe Garyssa ja haku pielessä.
Ostoneuvoja silti vastaanotetaan.


Ylös
   
ViestiLähetetty: 2021-01-05 13:35:03 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
Kun kukaan ei näköjään ole ostanut kirjaa, niin siihen voi tutustua vaikkapa tämän The Guardianin kirja-arvostelun välityksellä:

The Case for Keto review – why a full-fat diet should be on the menu


Ylös
   
ViestiLähetetty: 2021-01-05 22:15:36 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
Huono tiede ja ruokavaliovalheet lihavuuden aiheuttajina - podcasti.

https://daveasprey.com/gary-taubes-778/


Ylös
   
ViestiLähetetty: 2021-01-24 19:13:51 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
Mestariteos, Tim Noakes sanoo:

https://twitter.com/proftimnoakes/statu ... 38947?s=21


Ylös
   
ViestiLähetetty: 2021-01-30 09:00:18 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
Gary Taubes The Wall Street Journalissa:

Paljastus: show
The Keto Way: What If Meat Is Our Healthiest Diet?
Eating high-fat, low-carbohydrate foods has helped many people battle obesity, diabetes and other health problems—even as livestock agriculture contributes significantly to climate change
Choosing to avoid meat and eat a plant-based diet has never seemed so virtuous and necessary. Between the intrinsic cruelty of industrial livestock production and livestock’s climate footprint—estimated by the U.N.’s Food and Agriculture Organization to be 14.5% of all greenhouse gases world-wide, significantly greater than that of plant agriculture—it has become increasingly difficult to defend the place of meat and animal-sourced foods in our diets. Jonathan Safran Foer, the novelist turned animal-rights activist, may have best captured this thinking in his 2019 nonfiction book, “We Are the Weather: Saving the Planet Begins at Breakfast.” As he writes, “We cannot keep the kind of meals we have known and also keep the planet we have known. We must either let some eating habits go or let the planet go. It is that straightforward, that fraught.”

An essential part of this argument is the proposition that animal-sourced foods, and particularly red and processed meats, aren’t just bad for the planet but harmful for the people who eat them. As the journalist Michael Pollan famously urged in his 2008 bestseller “In Defense of Food,” that is why we should eat “mostly plants.” This has become the lone piece of dietary counseling on which most nutritional authorities seemingly agree. It creates a win-win proposition: By eating mostly (or even exclusively) fruits, vegetables, whole grains and legumes, while getting our proteins and fats from plant-based sources, we maximize our likelihood of living a long and healthy life while also doing what’s right for the planet.

But is it that simple? A growing body of evidence suggests it isn’t, at least not for many of us.

The other food movement that has won increased acceptance over the past decade is the low-carbohydrate, high-fat ketogenic diet—keto, for short—which has emerged as a direct response to the explosive rise in the incidence of obesity and diabetes. More than 70% of American adults are now obese or overweight, according to the Centers for Disease Control and Prevention; nearly one in 10 is severely obese, and more than one in 10 is diabetic. An unavoidable implication of these numbers is that the conventional wisdom on weight loss—eat less, move your body more—has failed tens of millions of Americans.

These are the people who, sooner or later, may well experiment with alternative approaches, venturing into the realm of fad diets. They may try plant-based eating—vegetarian or even vegan—and if those don’t return them to health, try keto or one of the many variations on low-carbohydrate, high-fat diets, from the original Atkins diet to the South Beach diet to paleo to the latest trend, carnivore. If they find that an unconventional approach works for them, allowing them to achieve and maintain a relatively healthy weight without enduring hunger, that will be their motivation to sustain it. But because this way of eating is most easily accomplished with animal-sourced foods, they may come to believe that what’s good for them (and even their children) isn’t good for the planet.

Keto diets are based on the proposition that, for those predisposed to become obese and/or diabetic, carbohydrate-rich foods trigger that predisposition. That isn’t because of the calories they contain, as the conventional thinking on obesity assumes, but because of the effect these foods have on insulin, the hormone that dominates the regulation of fat storage and fat metabolism. Insulin is secreted mostly in response to carbohydrates—not just in the form of sugars, starches and grains (whole or otherwise) but also fruits and legumes, which are the staples of a well-formulated plant-based diet.

“A high insulin level signals fat synthesis and storage…and a low level, its release as free fatty acid back into the circulation,” observed the Harvard University metabolism and diabetes researcher George F. Cahill Jr. in 1971 in the prestigious Banting Memorial Lecture at the annual meeting of the American Diabetes Association. This process is like a switch: When fat cells sense the presence of insulin in the circulation, as Cahill described it, they respond by storing fat and inhibiting its release—and we get fatter. When insulin is undetectable, we burn stored fat for fuel—and we get leaner. The metabolic state of ketosis, from which the keto diet gets its name, happens when carbohydrates are restricted almost entirely and fat provides most of the fuel for the body.

The hormonal, insulin-centric regulation of fat storage and fat metabolism remains textbook medicine. Yet its relevance to obesity has been effectively ignored by nutritionists and obesity researchers, who have overwhelmingly preferred to think that all calories are equally capable of stimulating fat accumulation, that we get fat because we overeat, not because the carbohydrates we consume have some unique ability to stimulate fat accumulation. For some significant proportion of Americans, however, remaining relatively lean and healthy may require minimizing their insulin secretion. This, in turn, means more or less rigid abstinence from carbohydrate-rich foods.

Animal-sourced foods—meat, fish, fowl and even processed meat—typically make up the bulk of this approach to weight control because they are almost entirely protein and fat, with minimal carbohydrates. Until insulin was discovered in 1921 and insulin therapy was put to use treating diabetes, these diets were known as “animal diets.” They were the standard of care for diabetes, delaying death in what today is called Type 1 diabetes, the insulin-dependent form, and controlling the disease indefinitely in those with Type 2, the common form associated with excess weight and age. This is still the case.

One can certainly be a vegan or vegetarian and still eat a low-carbohydrate, high-fat, ketogenic diet, getting protein and fat from foods such as tofu and tempeh, nuts and seeds, soy and nut butters, and vegetable oils. Facebook groups are dedicated to the practice, and I have interviewed physicians who embrace it. But it is significantly more challenging to pull this off because plant foods, by their nature, are carbohydrate-rich. It is relatively easy to create and sustain a well-formulated ketogenic diet—with all the essential vitamins, minerals and fats—for those willing to eat animal-sourced foods.

When I started reporting on this subject as a journalist 20 years ago, virtually no meaningful research had been published to test the claims of the diet-book doctors—most famously Robert Atkins —who advocated this way of eating. Since then, carbohydrate-restricted diets, keto or otherwise, may have become the most tested diets in history. The website clinicaltrials.gov reports more than 100 clinical trials of ketogenic diets in progress, and nearly 90 completed.

The findings are consistent: Ketogenic eating is safe and effective at controlling both weight and blood sugar. Pick a disease—from Alzheimer’s and anxiety disorders to traumatic brain injury and tumors—and researchers somewhere are probably testing whether eating a ketogenic diet improves its prognosis. In 2019, the American Diabetes Association concluded that low-carbohydrate and very-low-carbohydrate diets (that is, keto) were the only dietary therapies that consistently resulted in beneficial outcomes for adults with diabetes or prediabetes.

In 2017, more than 100 Canadian physicians cosigned a letter to HuffPost declaring that they personally follow keto-like regimens and now counsel their patients to do so too. “What we see in our clinics,” these physicians wrote, is that “blood sugar values go down, blood pressure drops, chronic pain decreases or disappears, lipid profiles improve, inflammatory markers improve, energy increases, weight decreases, sleep is improved, IBS [irritable bowel syndrome] symptoms are lessened, etc. Medication is adjusted downward, or even eliminated, which reduces the side effects for patients and the costs to society. The results we achieve with our patients are impressive and durable.”

The fact that these diets produce such striking results, even if only anecdotally, poses a tremendous challenge to conventional thinking on nutrition. Since the late 1970s, healthy eating has been defined to mean eating mostly plants: fruits, vegetables, whole grains and legumes, with minimal animal fats and red or processed meats. It is the view embodied in the new dietary guidelines issued in December 2020 by the U.S. Department of Agriculture. This diet continues to get endorsed so widely because epidemiologic surveys tell us that this is how lean, healthy and health-conscious people tend to eat.The findings are consistent: Ketogenic eating is safe and effective at controlling both weight and blood sugar. Pick a disease—from Alzheimer’s and anxiety disorders to traumatic brain injury and tumors—and researchers somewhere are probably testing whether eating a ketogenic diet improves its prognosis. In 2019, the American Diabetes Association concluded that low-carbohydrate and very-low-carbohydrate diets (that is, keto) were the only dietary therapies that consistently resulted in beneficial outcomes for adults with diabetes or prediabetes.

But these surveys don’t tell us whether these health-conscious people are lean and healthy because they eat this way or because of all the other factors—from socioeconomic privilege to lifestyle—that are associated with health-consciousness. No meaningful experimental evidence—no clinical trials—exists to support the contention that we would live longer, healthier lives by eating mostly plants rather than animal-sourced foods.

In the early 2000s, when I interviewed several hundred clinicians, researchers and public-health authorities for my first book on nutrition science, “Good Calories, Bad Calories,” some of the most influential of them readily admitted to using the ketogenic diet themselves. “It’s a great way to lose weight,” the late Stanford University endocrinologist Gerald Reaven said to me about the diet. “That’s not the issue.”

Some physician-researchers who used a fat-rich, keto diet to lose excess pounds wouldn’t prescribe it for their patients.

But these physician-researchers wouldn’t prescribe it for their patients, worrying that the risk of causing harm—particularly from the saturated fat in meat and dairy—was too great. That was the issue. They would eat the fat-rich, keto diet themselves until they lost their excess pounds, then they would stop and eat “healthy.” When they regained the weight, they would repeat the cycle.

The big difference between the physicians and researchers who admitted to using keto 20 years ago for temporary weight loss and those eating and prescribing keto today is that the latter now believe these diets are the healthiest way for them and their patients to eat. They don’t worry about the saturated fat their patients will be eating because the clinical trials confirm this way of eating is beneficial, and they can see their patients (and themselves) getting healthier, often over the course of weeks or a few months. They are loath to recommend anything else.

I have interviewed more than 120 of these physicians, who tell me that they chose medicine as a career because they wanted to make their patients healthy, not to manage chronic disease. Getting their patients off carb-rich foods—at the very least, sugars, grains and starches—and eating something akin to keto makes that happen. When public-health authorities argue that a healthy diet for all means “mostly plants,” they make the job of these physicians and the challenge to their patients that much harder.

Though arguments for low-carb, high-fat diets have made inroads with medical and public-health authorities, many continue to have reservations. “I have prescribed very low-carb eating strategies for many patients because they could not achieve results with more traditional eating plans,” says Dr. Michael Dansinger, an expert on dietary and weight-loss measures at Tufts University’s School of Medicine. But he says that the same is true for very low-fat vegetarian eating plans. He remains concerned about the potential cardiovascular dangers of saturated animal fats. “For the environment,” he says, at the very least, “there is no question that eating less beef can make a favorable impact.”

The Harvard nutritional epidemiologist Dr. Walter Willett, probably the most influential academic researcher arguing for plant-based eating, agrees that reducing insulin secretion in those with obesity and diabetes is vitally important, but he doesn’t see the ketogenic extreme as necessary for most. People can accrue “major physiological benefits,” he says, by improving the quality of the carbohydrates they consume—eating whole foods instead of highly processed grains and sugar—without having to avoid carbohydrate-rich foods entirely. “If someone wants to go on a ketogenic diet,” Dr. Willett says, “it could easily be plant-based and even vegan. While we don’t have a study that specifically addresses this, a predominantly plant-based ketogenic diet would be much better for planetary health, and very likely for human health, than a high meat and dairy ketogenic diet.”

Would the millions who might benefit from keto embrace such a diet? Perhaps, but as with any eating pattern, the degree to which people enjoy the recommended foods has a strong bearing on whether they will stick to them. For many people, meat and meat-based foods provide satisfactions that plants cannot. So the tension remains: The healthiest diet for those predisposed to become fat and diabetic may not be what’s healthiest for the planet.

Laboratory-grown meat and fish products may help to resolve this conflict in the future, though reasons for skepticism include both health and gustatory concerns. And we can certainly raise livestock in ways that are better for the environment and make the practice more sustainable. The Food and Agriculture Organization estimates that better feed and feeding practices, better grazing management and animal husbandry can reduce greenhouse-gas emissions by a third in many areas of the world.

But no one can tell us whether we should subordinate our own health and well-being—and perhaps that of our children too—to that of the planet. That is a personal decision. If that trade-off is the reality of our food situation in the century ahead, we have to accept the consequences when we make our choices.

—Mr. Taubes is the author, most recently, of “The Case for Keto: Rethinking Weight Control and the Science and Practice of Low-Carb/High-Fat Eating,” published in December by Knopf.


Ylös
   
ViestiLähetetty: 2021-02-24 22:31:41 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
Tämä tammikuussa Guardianissa ollut Taubesin haastattelu jäi aikanaan linkkaamatta, mutta korjataan vahinko nyt.

Interview
Gary Taubes: 'Obesity isn’t a calorie problem, it’s a hormone problem'


Ylös
   
ViestiLähetetty: 2021-04-30 20:24:18 
Poissa
ruutana
ruutana

Liittynyt: 2007-05-25 15:55:11
Viestit: 26495
JAMA:n entinen päätoimittaja professori George D. Lundberg kirjoittaa Taubesin kirjasta Medscapessa otsikolla A New Keto Diet Book's Simple Message: It's the Insulin .

Paljastus: show
For 20 years, investigative journalist Gary Taubes has been turning the dogma of nutrition science upside down in a series of brilliantly detailed articles and books. Taubes' specialty is a form of historical excavation, painstakingly digging into the science and scientists who have created and sustained nearly a century's worth of failed conventional nutritional wisdom and policy.

Taubes is ideally suited to the role of unbiased medical outsider, for the simple fact that he does not come from biomedicine; he received a BS in applied physics from Harvard University and an MS in aerospace engineering from Stanford University, before obtaining a master's degree in journalism at Columbia University in 1981. He does not bring the misinformation baggage of a clinician, and he is not beholden to the National Institute of Health (NIH) or its committees for continuing grants or academic favors. He relies on no government or food industry ties and is able to deploy the full range of journalistic skills to study a complicated topic with as clear and critical eye as one can.

Those talents are on full display in his latest book, The Case for Keto: Rethinking Weight Control and the Science and Practice of Low-Carb/High-Fat Eating (Knopf, 2020), which offers yet more evidence that popular dietary misconceptions have led us down a perilous road. In his typically engaging style, Taubes illuminates our dietary relationship with fats and carbohydrates and what this may have to do with rising rates of obesity, diabetes, atherosclerosis, heart disease, cancer, and even dementia — conditions that in aggregate result in the deaths of about 75% of Americans (before COVID-19). In other words, his subject is a really big deal.

Myth-Busting Nutrition Science
To understand the importance of Taubes' work, let's play a quick game of "Truth, Myth, or It Depends" with 24 common dietary assumptions.

-Worldwide, obesity is a human health challenge topped only by tobacco addiction and, currently, COVID-19: Truth

-Consuming dietary animal fats and cholesterol in such foods as red meat, eggs, and butter is a key cause of coronary artery disease: Myth

-Sugar is addictive: Myth (but it is strongly habituating)

--Many different diets can lead to major weight loss: Truth (at least for every diet from Atkins to McDougall that shares a common final pathway)

-Statements by US government agencies — especially the Department of Agriculture (USDA) and Department of Health and Human Services — regarding diet and nutrition are reliable: Myth (sadly, even the newest ones from the USDA)

-Humans learn best from their own experiences: Truth (and a key to understanding the problem)

-Many, even most, American physicians are poorly educated about nutrition: Truth (the weight control problems of vast numbers of their patients confirm that)

-Consumption of fiber is a key component of obesity prevention: Myth (but it can be useful for gastrointestinal regularity)

-A high LDL-C is more dangerous than established metabolic syndrome: Myth

-The most important medical device is the bathroom scale: Truth (it should be used by all at the same time each day)

-Three square meals a day is the basis for a sound healthy American diet: Myth (three meals a day are not necessary)

-Breakfast is the most important meal of the day: It depends (on what and when the other meals are)

-Intermittent daily fasting (17 hours) or an eating window (7 hours) is one excellent method of weight management: Truth

-By the laws of physics, a calorie is a calorie: Truth

-In human biochemistry, calories in must equal calories out for weight stability: Myth

-Genes rule; some people are naturally lean, whereas others tend to fatten easily: Truth

-The laws of thermodynamics overrule human endocrinology: It depends (on your genes)

-Exercise is of critical value in the successful calorie-in/calorie-out concept of weight control: It depends (once again, on your genes)

-Strong randomized clinical trial data underpin most nutrition recommendations: Myth (and this is unlikely to become true in your lifetime)

-Strong published epidemiologic research supports most clinical nutrition policies: Myth (and sadly misleading to many people and organizations)

-The best way to deal with obesity is to never become obese rather than try to lose weight: Truth

-Obesity is treatable and weight loss is sustainable: Truth

-A diet that includes ample amounts of whole grain is a good diet: Myth (but it is better than one with ample amounts of refined grain)

-A diet full of fresh fruits and vegetables is a good diet: It depends (on which fruits and vegetables)

I suspect there is little agreement among readers in response to these 24 statements, which is exactly what makes Taubes' work so relevant.

The Case for Keto
Taubes' earlier books — Good Calories, Bad Calories (2007); Why We Get Fat: And What to Do About It (2010); and The Case Against Sugar (2017) — built compelling arguments on a well-researched foundation of published medical and scientific literature. In The Case for Keto, Taubes adds a new layer in drawing upon the voices and thoughts of some 100 physicians he's interviewed who adhere to "keto" thinking about their own lives and those of their patients.

Make no mistake, The Case for Keto is not just another diet book. Instead, Taubes offers a richly referenced, finely nuanced scientific treatise on the importance of endocrinology for weight control and the dominance of endocrine function over energy metabolism.

I count myself among those who grew up lean of body and have watched their own body mass index (BMI) go up and down over decades. To control those numbers, I've used the bathroom scale and waist tape measure regularly and adjusted the amount and type of food I take in and exercise I do.

Such an approach reinforces a strong belief that we are in charge — that our volitional behavior controls our BMI. It can be difficult to comprehend why everybody can't subscribe to that traditional calorie-in/calorie-out model. In considering the obesity epidemic, I erroneously extrapolated my own experience as a naturally lean person to others.

Yet many of the physicians Taubes has interviewed for this book are certain that stringent application of the intelligent voluntary control of calories simply does not work for many people. Virtually all humans are capable of fattening, but for some, fattening is easy and seems inescapable. For them, physics and chemistry do not apply. The answer is endocrinology, and specifically insulin levels.

Where We Went Wrong
Most physicians in the United States have had little education about nutrition and, since about 1980, what we have been taught about "healthy foods" (not counting vitamin deficiencies, such as scurvy, beriberi, and pellagra) has been mostly wrong.


What happened shortly after 1980, when the worldwide obesity epidemic began? The gene pool did not change. Did epigenetics change the energy metabolism of hundreds of millions of people?

No. The NIH and lots of confreres decided that animal fat was bad, that it caused atherosclerosis, and that its intake should be greatly reduced. They said that the anticipated increased intake of carbohydrates would be benign; after all, fat delivers 9 calories per gram while carbohydrates only deliver 4.

Since then, countless dietary approaches have been suggested to counteract the troubling obesity trend: vegetarian, vegan, Atkins, Mediterranean, Paleo, keto, 16-8 intermittent fasting. What they all have in common is a prohibition on sugary drinks/foods, highly processed foods, and highly refined grains. Blood sugar remains low, as do insulin levels. Insulin loads fat into fat cells and locks it up there; ergo, fat weight gain occurs.


Taubes admits that some humans seem predestined to remain "lean," and they may well be able to abide by the physics/mathematics approach of calories-in/ calories-out. But huge numbers of humans are destined to fatten unless their insulin levels are kept very low. The drive to lower fat and cholesterol from 1980 turned the switch that opened the floodgates of obesity. What we now recognize as a public health debacle led to the new, mostly unrecognized, plague of elevated blood insulin.

Your body will preferentially burn carbs for energy if given a choice. The way to not be fat is to burn fat for energy, either the fat you've stored or what you've ingested. The best way to do that is to not eat carbs, so that you must burn fat. Keep blood insulin low to prevent fat cells from storing and retaining fat. Intermittent daily fasting — that is, 17 consecutive hours of not eating followed by a daily 7-hour period of eating all you want — is a sustainable style. Either skip breakfast or skip dinner. Do not skip lunch, unless you prefer to eat only one large meal a day.

When I Went 'Keto Light'
I like to stop eating at about 7 PM, on a day during which I've consumed a high-protein, high-fat brunch of eggs and bacon or sausage, plus low-sugar fruits and vegetables, such as berries, tomatoes, avocado, or olives, at about noon. That provides many hours for the burning of fat for essential energy. Of course, I try to eat absolutely no added sucrose, sugary drinks or snacks, refined carbohydrates, ultra-processed foods, or processed food with added sugar.

I would call this approach "keto-light," because I do not attempt to achieve ketosis and my evening meal can include vegetables grown under the ground as well as above ground, and some grain in the form of dense, dark bread baked with berries and nuts, plus lots of butter.

I get on the same scale unclothed at the same time every day. And I am guided by the number. Without that basic act, weight control is a lost cause.

Doing this over the past 6 months has allowed me to lose 10 pounds and achieve my target weight while practicing a high but unchanged level of exercise. My Fitbit tells me that I average 6000-7000 daily steps (the same as 2015-2019), nightly sleep of 7.5 hours, and a resting heart rate of 64 beats/min.

The Same Old Mistakes
As I finished writing this book review, along came the most recent report from the Centers for Disease Control and Prevention that 42% of US adults have obesity and over 73% have either obesity or overweight. Yet another public health emergency.

Then, here arrive the USDA's Dietary Guidelines for 2020-2025. What a mess. It still permits lots of sugar, including added sugar. Why? It talks about "healthy foods." What are those?

As a devotee of evidence-based medicine, I place a premium value on long-term, large-scale, community-based and representative randomized, blinded clinical trials with strong statistical power. No published studies have tested the hypotheses put forth in Taubes' series of books. And there probably won't be any in the lifetimes of most of the people reading this book review. Such trials take too long, are too difficult to perform, and are too expensive. But the real-world experience and evidence seem irrefutable to me and provide plenty to act upon, considering the personal and public health stakes.

With top-tier evidence-based medicine off the table, we must resort to lower levels of evidence. Much of the middle tier is epidemiology, and John Ioannidis has pretty much trashed that whole field of inquiry when it comes to clinical nutrition.

So, one "advances" to the lowest level of evidence: the anecdote, also known as the clinical trial with "an N of 1." It turns out that this may provide the best evidence for any one individual, and if that individual is a physician, they may apply the findings of their own experiment to their patients and follow them carefully. And that, dear reader, is what this book does. It reports what scores of physicians recount as their own personal and practice experiences with thousands of "N of 1" trials.

In addition to all of us, the organizations whose members have the most to gain (or lose) by acting upon the current evidence include the American Medical Association and all of its representative specialty societies, the American Heart Association, the American Diabetes Association, the American Cancer Society, the American College of Cardiology, and countless others. What many of these societies have continually told us is a "healthy diet" has clearly not made us healthy. This should make it relatively self-evident that it is time for a fresh start.

Reading all four of Taubes' books, preferably in chronological order, or simply his latest work is a great place to begin the process of expanding your knowledge, challenging and perhaps modifying your attitude, potentially revising your personal and medical practice behavior, and improving your outcomes.

If you want a brief survey of this work, you can also click on my 2018 Medscape columns It's Not the Fat That Makes Us Unhealthy and Could It Be the Sugar?, or listen to the lecture Taubes gave that same year on behalf of my institute.

But for the particularly time-strapped, let me give you the skinny (so to speak) on the keto diet: Avoid using carbohydrates for your energy; use fat — stored as well as recently eaten. And keep your blood insulin low!


Despite what you may have heard, it's really that simple.

George Lundberg, MD, is contributing editor at Cancer Commons, president of the Lundberg Institute, executive advisor at Cureus, and a clinical professor of pathology at Northwestern University. Previously, he served as editor-in-chief of JAMA (including 10 specialty journals), American Medical News, and Medscape.


https://www.medscape.com/viewarticle/949974

(edellyttää ilmaista rekisteröitymistä)


Ylös
   
Näytä viestit ajalta:  Järjestä  
Aloita uusi ketju  Vastaa viestiin  [ 22 viestiä ]  Mene sivulle 1 2 Seuraava

Kaikki ajat ovat UTC+02:00


Paikallaolijat

Käyttäjiä lukemassa tätä aluetta: Ei rekisteröityneitä käyttäjiä ja 2 vierailijaa


Et voi kirjoittaa uusia viestejä
Et voi vastata viestiketjuihin
Et voi muokata omia viestejäsi
Et voi poistaa omia viestejäsi
Et voi lähettää liitetiedostoja

Etsi tätä:
Hyppää:  
Keskustelufoorumin ohjelmisto phpBB® Forum Software © phpBB Limited
Käännös: phpBB Suomi (lurttinen, harritapio, Pettis)