The Sad Saga of Saturated Fat

In the US and Canada dietary guidelines do not take into consideration the recent extensive scientific research into role of saturated fats.

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Two generations of researchers have tried to prove that eating saturated fat (such as beef, pork, dairy, eggs, chocolate, and tropical oils) causes heart disease. This hypothesis is false.For proof look to multiple recent meta-analyses of large populations followed carefully for decades, examining what they eat and what they die of.  All show no consistent association between dietary saturated fat intake and risk for heart disease or death from all causes.In fact some of these studies show just the opposite – they suggest that one’s risk for a coronary event increases when dietary saturated fat is reduced and replaced by carbohydrate.

By continuing to provoke fear about the harmful effects of saturated fat, the likely response is that people will seek out foods low in fat and higher in carbohydrate. In fact, according to a government-funded survey, Americans have decreased their consumption of saturated fat and replaced those calories with an even greater amount of carbohydrate. In the same time interval rates of obesity and diabetes have rocketed skywards.

Much of what we’ve been taught about dietary fat is wrong. How could this be – a good place to start would be to read Good Calories, Bad Caloriesby Gary Taubes andThe Big Fat Surpriseby Nina Teicholz, both highly regarded investigative journalists.

In short, 50 years ago diseased coronary arteries were found to contain buildups of cholesterol and saturated fat. Professor Ancel Keyes of the University of Minnesota hypothesizedthat too much of these two nutrients in the diet were the cause – i.e., his hypothesis was built on the flawed concept that you are what you eat. Then came well-done studies showing that blood levels of saturated fats predict future cases of heart disease and diabetes, thus appearing to support Keyes’ hypothesis. But this works only if you believe “you are what you eat”,a concept that doesn’t pass the common sense test.

Obviously, the key question here is, what’s the precise relationship between dietary saturated fat and blood levels of saturated fat?”The scientific evidence clearly shows that dietary saturated fat intake has little to do with saturated levels in our blood, then what does? There is, in fact, sound evidence that dietary carbohydrate is a major determinant of serum saturated fat levels.

 We know this because two respected research groups fed humans carefully measured, weight-maintaining diets either high in carbohydrate or moderate in carbohydrate. In both studies, blood levels of saturated fats went up dramatically on the high carb diets, even though they were very low in fat.

We (Virta) performed a weight loss study during which we fed diets varying from 32 up to 84 grams of saturated fat per day, with “healthy carbohydrate” making up the energy difference when dietary fat was reduced. In blood triglycerides and cholesteryl esters, saturated fat levels trended upwards when the high carbohydrate, very low fat diet was consumed, despite the diet being energy restricted, causing on-going body fat loss.

A high carbohydrate intake has two effects in the body that promote higher levels of saturated fat.

First, carbohydrates stimulate the body to make more insulin, which inhibits the oxidation of saturated fat. Thus, when insulin levels are high, saturated fat tends to be stored rather than burned as fuel.

Second, a high carbohydrate intake promotes the synthesis of saturated fat in the liver.

This is particularly problematic for individuals with insulin resistance, characterized as “carbohydrate intolerance” in our recent book, (Volek J, Phinney SD. The Art and Science of Low Carbohydrate Living. Beyond Obesity, May 2011.) Available through Amazonhttps://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708

Insulin resistance makes it harder for muscles to take up and use blood sugar, thus causing a higher propensity for the liver to convert dietary carbohydrate into body fat.

This combination of decreased oxidation and increased synthesis of saturated fat therefore results in accumulation of saturated fats in the blood and tissues.The culprit then is clearly not dietary saturated fat, but rather consumption of more carbohydrate than an individual’s body can efficiently manage.This threshold of carbohydrate tolerance varies from person to person, and it can also change over a lifetime.

In addition to the studies mentioned above in which high carbohydrate feeding increased blood levels of saturated fats, we conducted a pair of studies allowing 6-12 weeks for adaptation to moderate carbohydrate or very low carbohydrate diets. Because these were not very low-calorie diets, the low-carb diets were naturally pretty high in fat, containing 2-3 fold greater intakes of saturated fat than the moderate carbohydrate diets used as controls.

The results were pretty striking: compared to low-fat diets, blood levels of saturated fat were markedly decreased in response to the low carbohydrate, high fat diets.Our data indicates that this occurred because the low insulin levels accelerated the oxidation of all fats (and particularly saturated fat); plus the relative few dietary carbohydrates meant there wasn’t much of it to be converted into saturated fats. Thus, from the body’s perspective, a low-carbohydrate diet reduces blood saturated fat levels irrespective of dietary saturated fat intake.

There is convincing evidence that dietary carbohydrate exerts an important influence on how the body processes saturated fat. Thus, saturated fat, whether made in the body or eaten in the diet, is more likely to accumulate when aided and abetted by high levels of dietary carbohydrate, particularly in insulin-resistant individuals (as in type 2 diabetes or metabolic syndrome*).

* Metabolic syndrome is a clustering of at least three of the five following medical conditions: central obesity, high blood pressure, high blood sugar, high serum triglycerides, and low serum high-density lipoprotein. Metabolic syndrome is associated with the risk of developing cardiovascular disease and type 2 diabetes. Source: https://en.wikipedia.org/wiki/Metabolic_syndrome

A one-size-fits-all recommendation to aggressively lower saturated fat intake with the expectation of lowering blood saturated fat levels is intellectually invalid and likely to backfire.

SOURCE: The Sad Saga of Saturated Fat by Jeff Volek, PhD, RD and Stephen Phinney, MD, PhD https://blog.virtahealth.com/the-sad-saga-of-saturated-fat/?fbclid=IwAR28z406CUcbrwZ-kdEWAoko7-gOMgPNJ4fgxy0HSeLkdLfZW1co244xP3cIn Categories: Science & Research. Please see the extensive list of studies under References.

I invite you to Follow my Blog, Facebook or be added to my email distribution list. My focus is to maximize my physical performance and mental clarity, body composition, and most importantly overall health with a wholesome diet and exercise.

 I will bring you compelling articles on Ketogenic and GAPS diets, the Super Slow High-Intensity Exercise Program and supplements.

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May you Live Long Healthy.

Yours truly,

Lydia Polstra

416-428-5285

Email: lpolstra@sympatico.ca

Facebook: https://www.facebook.com/2healthyhabits/

Blog: https://2healthyhabits.wordpress.com

Disclaimer: The content of this email or Post is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

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Gut and Psychology Syndrome (GAPS) – What is GAPS?

In this video, Dr Natasha Campbell McBride – author of Gut And Psychology Syndrome talks about her personal experience as the mother of an autistic child and how the GAPS protocol can help heal psychological and physiological disease.
 
This from the transcript of Part 1 of 3 videos. Here is the link to part 1. https://www.youtube.com/watch?v=epkFl5qaYEU
 
Dr. McBride: It is a personal story like with many other mainstream doctors. In order for us to move into the alternative field we have to have some personal reason for it.
 
My first child was diagnosed autistic at the age of 3. That threw me into a very steep learning curve when I discovered that my own profession had nothing to offer my child.
 
As a result of that search as of now he’s a healthy young adult with no traces of autism left. He’s leading a normal life. He’s driving a car. He’s got a girlfriend. He’s going to university. So everything is absolutely fine.
 
As that start learning curve progressed, GAPS got developed, gut and psychology syndrome. As the name implies it establishes a connection between the functioning of the digestive system and the functioning of the brain in the person because that contact is very, very tight. What’s happening in the digestive system doesn’t just affect the brain. It affects everything else in the body.
 
So the second part of GAPS syndrome has gut and physiology syndrome which includes all sorts of physical conditions such as autoimmunity, multiple sclerosis and diabetes type 1, and rheumatoid arthritis includes the diseases of low energy, supply low energy production such as fibromyalgia and chronic fatigue syndrome and ME (Myalgic Encephalomyelitis) and allergies and all types of arthritis and all sorts of other physical conditions.
 
When we talk about gut and psychology syndrome we talk about the function of the brain. Here we talk about autism and attention deficit hyperactivity disorder (ADHD) and dyslexia and dyspraxia and various other mixtures of learning behavioral and social problems in children and adults. That also includes psychiatric conditions such as bipolar disorder and obsessive-compulsive disorder in schizophrenia and eating disorders and addictions and epilepsy.
 
So when we talk about gut and psychology and gut and physiology syndrome we talk about the roots of our health because the roots of the human health are embedded in the digestive tract.
 
It’s a digestive tract that feeds us and nurtures us and nourishes us and looks after us. In these people (GAPS people) because they develop abnormal gut flora their digestive system instead of being a source of nourishment for them becomes a major source of toxicity in the body.
 
Foods don’t get digested properly so the person develops multiple nutritional deficiencies. The gut lining itself deteriorates becomes porous and leaky and lets through partially digested foods When this partially digested foods are found in the bloodstream by the immune system, the immune system attacks them it recognizes them as foreign substances.
 
The person starts developing food allergies and intolerances to all sorts of foods. It’s not due to the problem with the food itself is due to the fact that their gut lining is like a sieve.
 
So the treatment has to be focusing on the gut lining on healing and sealing the gut lining. In these people their gut flora gets taken over by pathogenic microbes: pathogenic bacteria, viruses, fungi, worms, parasites all sorts of things.
 
These pathogens digest food that comes home in their own way converting it into hundreds and hundreds of very toxic substances. These toxic substances are absorbed through the damaged gut lining into the bloodstream and get distributed around the body.
 
When they get in the brain they impair the brain function. When they get into joints they cause arthritis. If they get into lungs they would cause some other disease if they get into your skin they can go psoriasis eczema or any other disease of the skin. Whatever they get to they cause trouble around the body. So that’s what in essence GAPS is.
 
In the next few weeks I will post the following videos:
 
Part 2
Dr. Natasha explains when you should see a mainstream doctor and how the body can kickstart its own healing process for many degenerative diseases – even when things seem hopeless.
 
Part 3
Dr. Natasha talks about the healing wisdom of our bodies.
 
It is my desire to follow the GAPS diet for nutritional healing of the gut and therefore the brain and the rest of the body. I will also use the macros of the Ketogenic diet to control body fat. Thank you for reading my Posts. It will be an interesting journey.
 
Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.
If you are interested in following my postings, please click the Follow button to receive an email when the next posting is available. Hint: You may have to click the Accept and Close button before follow is available.
 
As always, I am interested in your thoughts on these topics.
May you Live Long Healthy.
Yours truly,
Lydia Polstra
416-428-5285
lpolstra@sympatico.ca

Ketogenic Diet Expert Dr. Volek Explains the Diet.

Dr. Volek a leading expert on the Low-Carb (Ketogenic) diet.

BACKGROUND: Dr. JEFF VOLEK is an Associate Professor in the #1 ranked Department of Kinesiology at the University of Connecticut where he teaches and leads a research team that explores the physiologic impact of various dietary and exercise regimens and nutritional supplements.

** Dr. Volek’s most significant line of work has been a series of studies performed over the last 15 years aimed at better understanding what constitutes a well formulated low carbohydrate diet and their impact on obesity, body composition, adaptations to training and overall metabolic health. **

This line of work has shown profound effects of carbohydrate restriction on overall health and well-being, as well as peak performance. … He has published 250 scientific manuscripts and presented over 100 talks at scientific and industry conferences in eight countries. He was co-author of the New York Times Best Selling “The New Atkins for a New You” published in March 2010, and has subsequently self-published two books “The Art and Science of Low Carbohydrate Living” and “The Art and Science of Low Carbohydrate Performance” that delve deeper into the science and application of low carbohydrate diets.

Here is the link to the four short videos, under 10 minutes each. They helped me understand the diet.
http://www.artandscienceoflowcarb.com/videos-presentations/

You can learn more by purchasing his book: The Art and Science of Low Carbohydrate Living
Amazon.com https://www.amazon.com/New-Atkins-You-Ultimate-Shedding/dp/1439190275

It is my wish that this posting helps you to further understand the Ketogenic (Low-Carb) Diet.

I welcome your feedback.

BODY SHAPING vs. WEIGHT LOSS

I wanted a slimmer body. I needed a way to measure the changes.

I used two different ways. Choose whichever works best for you.

1. Measurements and Body Fat Percentage:
The easiest method I found is entering my measurements into the Body Fat Calculator: https://www.freedieting.com/body-fat-calculator
*Easier still is just how your clothes fit!

2. Scales:
If you want accuracy, one of the most reliable ways of measuring body fat is using the EatSmart scale. It displays your body fat and muscle percentage as well as total weight.

Buy in Canada at: https://www.amazon.ca/EatSmart-Precision-400-Pound-Recognition-Technology/dp/B004L6NTHU/ref=sr_1_2?ie=UTF8&qid=1518807918&sr=8-2&keywords=eatsmart&dpID=41cmAQ7uHOL&preST=_SY300_QL70_&dpSrc=srch

Buy it in the USA at: https://www.amazon.com/EatSmart-Precision-400-Pound-Recognition-Technology/dp/B004L6NTHU/ref=sr_1_2?ie=UTF8&qid=1518807918&sr=8-2&keywords=eatsmart&dpID=41cmAQ7uHOL&preST=_SY300_QL70_&dpSrc=srch

 

What is my Ideal Body Fat. Please see the charts from the EatSmart manual.

The bottom line for me, is whatever percentage feels best for you.

I lost 6 inches and 1.5% of body fat and I only lost 4 pounds! I did it with the Ketogenic Diet! It will work for you too.

I hope this has been helpful as you go on your body shaping journey.

Wheat Makes You Fat In Three Ways

Wheat Makes You Fat In Three Ways
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I know we love our bread, but did you know….
There are three major hidden reasons that wheat products, not just gluten is a major contributor to obesity, diabetes, heart disease, cancer, dementia, depression and so many other modern ills.
Today’s wheat products is made from a scientifically engineered food product developed in the last 50 years. It is different in three important ways that all drive obesity and more.

  1. It contains a Super Starch — amylopectin A that is super fattening. (It fluffs up Bread and Cinnabons).
  2. It contains a form of Super Gluten that is super-inflammatory. Gluten is a protein found in wheat, barley, rye, spelt and oats.
  3. It contains forms of a Super Drug that is super-addictive and makes you crave and eat more.
    • Bottom line: wheat is an addictive appetite stimulant.
A major study in the Journal of the American Medical Association reported that hidden gluten sensitivity (elevated antibodies without full-blown celiac disease) was shown to increase risk of death by 35 to 75 percent, mostly by causing heart disease and cancer. 
 
How Eating gluten causes inflammation, heart disease, obesity, diabetes and cancer.
  • Most of the increased risk occurs when gluten triggers inflammation that damages the gut lining.
  • Then all the bugs and partially-digested food particles inside your intestine get across the gut barrier and are exposed your immune system.
  • Your immune system starts attacking these foreign proteins, leading to systemic inflammation that then causes heart disease, dementia, cancer, diabetes and more.
As always, I am interested in your thoughts on the topics I blog.  Please send me your comments. Is there any topic that I can research for you? Please let me know. 
 
May you Live Long Healthy,
Yours Truly,
Lydia Polstra

Ketogenic Diet Snapshot

Hi,
Today my focus on how I figured out how I do the Ketogenic Diet.

Personally, I lost 6 inches by losing only 4 lbs. of total body weight. I kept my muscle. According to my EatSmart scale my fat % is down to 20%. Yeah!

First, I attach a snapshot of the foods in a Ketogenic Diet. I also attached an overview of types of fats, the healthy ones are in red.

By following the Ketogenic Diet my body burns fat and spares muscle.

How do I do it? If this seems a bit much to follow, please contact me and I will be happy to help you calculate your macros.

I am petite so my macros show that. My macros are:

44 grams of protein (see the calculation below),

my fat intake is 75% calories of my BMR (Base Metabolic Rate) and 20 grams of carbohydrates.

I have 20% body fat. I did say I was petite.

My BMR is 1120 calories as per this calculator http://www.bmi-calculator.net/bmr-calculator/

To maintain my current weight my fat calories are 75% of my BMR of 1120 calories or 840 calories. In grams, 840/9 = 94 grams. To loose weight I would reduce the 840 calories up to 50%. ** The other 50% comes from by body fat, yeah!

My protein intake is 44 grams which is calculated by multiplying my 20% body fat by my total weight of 120 pounds. My lean body mass is 120 x .80 = 96 pounds. My was of calculating my body fat is to either use an EatSmart scale or use a link like this one https://www.healthstatus.com/calculate/body-fat-percentage-calculator

My protein is 44 grams. To calculate that, I convert 96 pounds to kilograms: 96/2.2 = 44 Kilograms. The recommended intake is 1 gram of protein per kilogram of lean body mass, hence 44 grams.

My carbohydrate intake is 20 grams. I tend to gain weight when I go over 20. From what I have read some people can convert to burning fat with more carbs.

Personally, I lost 6 inches by losing only 4 lbs. of total body weight. I kept my muscle. According to my EatSmart scale my fat % is down to 20%. Yeah!

I learned a lot from the recently published book by Dr. Mercola, “Fat For Fuel”. In my opinion it brings a lot of the recent scientific studies and put them in one place. If you prefer there is an audio book version as well.

Here is the link to that book: https://www.amazon.com/Fat-Fuel-Revolutionary-Combat-Increase/dp/1401953778/ref=sr_1_1?ie=UTF8&qid=1517002665&sr=8-1&keywords=fats+for+fuel

If I can help you on your journey to a fat burning body, please contact me.

As always, I am interested in your thoughts on the topics I post.  Please let me know your thoughts. Is there any topic that I can research for you? Please let me know. Thank you.

May you Live Long Healthy.
Yours truly,
Lydia

Ketogenic Diet Myths Exposed

Retain and build muscle.

Myths exposed.  What is the Ketogenic Diet really all about?

Please listen as Dr. Axe busts the myths one by one.

If you want to retain or build muscle, this diet does both. Enjoy.