Most diets advocate; to lose weight you reduce calories and you will, but, only for a limited time. Reducing calories, drops your nutrients. Your metabolism slows to match the lower incoming calorie and nutrient level.
Your body chooses where to distribute the reduced available nutrients. Your brain gets priority. Your hair, skin and nails can probably function without the best nutrition for a while. These areas gradually lose their sparkle and energy. However, alarm bells will be going off in your brain with a strong message to upload more nutrients. This can make you hungry, tired and grumpy. Weight loss slows down and to maintain weight loss, requires further calorie reduction.
Few people can withstand this, eventually succumbing to their body’s demands for more food.
During WW II, the US Government commissioned a starvation study. The Minnesota Starvation Experiment. 36 male volunteers spent 6 months on 1600 calories per day. They ate mainly potatoes, turnips, bread and macaroni. A high carbohydrate diet.
They became depressed, lost concentration, became preoccupied with food and very distressed. Some ended up hospitalized, yet most weight loss programs use this type of approach to diet.
There is a better way. In the 1970’s, 2 researchers, Blackburn and Bistrian at Harvard Medical School developed a “protein-sparing modified fast” to treat obesity: 650 to 800 calories a day of nothing but fish and meat. Effectively no carbohydrates, making it a low-calorie keto diet. One publication highlighted the average weight loss of 700 people was nearly fifty pounds in four months. The patients felt little hunger. “They loved it,” Bistrian said. “It was an extraordinarily safe way to lose weight.” Sadly they stopped, because they mistakenly thought that low carbohydrate levels were unhealthy.
The difference between these diets is the carbohydrates. High carbohydrate diets with low calories, force your body into starvation mode because the resulting high insulin level prevents the body from accessing fat reserves. But if you become fat adapted, eating higher fats and very low carbohydrates, the body can use stored body fat to replace missing calories.
A successful way to get fat adapted is to severely reduce carbohydrates in your diet. Replacing most carbohydrates with good fats. Carbohydrates are not essential because your liver will make glucose from fat if needed.
I have eaten this way for 3 years. No weighing food or counting calories. I seldom feel hungry. Do I need carbs for exercise and energy? No way. I run, swim, use the gym, or kayak with no shortage of energy. Fat adapted people claim increased energy. My weight is down 11 kgs and blood pressure is back to normal.
Reducing calories does reduce weight, but unless done right, is unlikely to be sustainable.
Seek professional medical advice before any changes, particularly if you are on medication or have any underlying health problems.
It’s a puzzle! Despite extensive research on the dangers of excessive levels of linoleic acid in our diet and the resulting increase in heart disease risk, metabolic disease, hypertension, type-2 diabetes, macular degeneration, joint pain, and skin conditions such as eczema, we still do not have widely publicized advice to carefully control this intake. Linoleic acid is an Omega-6 polyunsaturated oil, sometimes referred to as industrial seed oil, or vegetable oil. Sometimes they are even marketed as “heart-healthy” fats and oils. @*#@*@!
From a chemical perspective, these polyunsaturated fats have molecules with multiple double bonds making them easily broken down and oxidized, creating novel polymers that are hugely unhealthy and a major source of inflammation within your body. The drivers of oxidation (becoming rancid) are higher temperatures, longer time, and light. Conversely saturated fats are very stable and therefore do not readily oxidize to form dangerous chemicals.
Back in the 1950’s through the 1980’s there has been a fear of saturated fat, which has now been shown to be unjustified. However, this fear, which was based on very poor research, encouraged people to move away from healthy animal fats to the “new” industrial seed oils. While this was happening, a very wealthy individual named Phil Sokolof in USA, convinced of health risks associated with fats and particularly coconut oils, created a media campaign to turn people away from this tropical oil towards industrial seed oils instead. A third factor in this diet change was the desire by the USDA (US dept. of agriculture) to support farm incomes during WWII and subsidies were provided for growing wheat and corn, lowering the costs of these ingredients.
Look in the supermarket, at the huge range of Omega-6 industrial seed oils on sale. They are usually labeled as vegetable oils, but you should easily spot the marketing trick. They are not made from vegetables at all. They include soybean oil, cotton seed oil, safflower oil, corn oil (a grain), peanut oil, sunflower seed oil, sesame oil, canola oil, etc. They are often packaged in dark bottles to minimize degradation by light and have added antioxidants to help prevent them going rancid (oxidizing) almost immediately.
The process of extracting them from seeds uses petroleum-based chemicals and high heat which makes it almost impossible for them to remain unoxidized before they reach the supermarket shelf. People buying them often keep them in their pantry for many weeks during which time they gradually become more and more rancid, so that when eaten, you could be putting dangerous compounds directly into your body. Many highly processed foods contain these polyunsaturated oils because they are a cheap way to add fats to the food. Look in the ingredients list of processed foods for vegetable oil, soy oil, corn oil, hydrogenated or partially hydrogenated fats, etc.
The Sydney Diet Health Study (1966-1973) of 458 men, was an attempt to compare the consumption of saturated fats with polyunsaturated fats and to measure the impact on cardiovascular risk. The polyunsaturated fat group lowered the cholesterol level nicely, compared to the saturated fat group, but despite the lowered cholesterol, the rate of cardiovascular disease (CVD) and coronary heart disease (CHD) mortality of the polyunsaturated group significantly exceeded the saturated fat group. Here is their recently stated outcome:
“Advice to substitute polyunsaturated fats for saturated fats is a key component of worldwide dietary guidelines for coronary heart disease risk reduction. However, clinical benefits of the most abundant polyunsaturated fatty acid, omega 6 linoleic acid, have not been established. In this cohort, substituting dietary linoleic acid (omega-6 vegetable oils) in place of saturated fats increased the rates of death from all causes, coronary heart disease, and cardiovascular disease. An updated meta-analysis of linoleic acid intervention trials showed no evidence of cardiovascular benefit. These findings could have important implications for worldwide dietary advice to substitute omega 6 linoleic acid, or polyunsaturated fats in general, for saturated fats.”
A number of researchers including Bill Lands, a renowned veteran lipid researcher have focused on the Omega-6 consumption, particularly in USA. It has been known for some time that Omega-6 oils (linoleic acid) have a pro-inflammatory effect in the human body while Omega-3 oils have an anti-inflammatory effect. If these are kept in reasonable 1:1 balance, your natural antioxidant glutathione can mop up the free radicals created by the inflammation from the oxidizing of these oils. However, if these 2 oil groups get seriously out of balance, then the level of inflammation can drive very poor health outcomes. The modern diets of some younger people in USA can have levels of Omega-6 up to 40 x the Omega-3 level. This is a recipe for major health problems in their future.
In the last 145 years the typical dietary consumption of “vegetable” oils in USA, has gone from near zero to 80 grams per day per person. This growth rate closely matches the growth of metabolic syndrome, macular degeneration, and diseases such as diabetes and heart disease.
While Omega-6 is an “essential” fat, the essential level required is extremely low at no more than 1% of your calorie intake, while typical western diet levels can now be as high as 6%. A high level of Omega-6, or a high ratio of Omega-6 to Omega-3 is a clear indicator that the diet is heavy on seed oils which are already oxidized (rancid) before consumption as a result of the manufacturing process. It is the oxidation that is unhealthy about the seed oil consumption and drives up inflammation.
What does the linoleic acid (Omega-6) do in the body? It displaces the saturated fats that human bodies have used over thousands of years. I read that it can take up to 2 years to get the linoleic acid out of tissues and replace it with the healthier traditional fats. Here are some of the health impacts:
– Excess linoleic acid increases inflammation, which is a key driver for heart attack risk, hypertension, cancer, metabolic syndrome, macular degeneration, and many other health problems. – Skin cancers are on the rise and the levels of polyunsaturated fat under the skin have been rising at about the same rate as the rise in skin cancers. This does not prove causality but people converting back to higher saturated fat diets frequently comment on the reduction in sun burn and the ability to stay out there longer without any problems. Our ancestors spent countless hours in the sun and survived to proliferate without cancers, despite having no sun creams, and they had very low levels of Omega-6 fats. – There is strong evidence of a link between migraines and higher linoleic acid consumption. – The cellular uptake of linoleic acid can result in greater production of substances, such as NHE, implicated in Alzheimer’s disease, Parkinson’s disease, Cancer, Atherosclerosis and Liver diseases.
Where does this high level of Omega-6 Linoleic Acid come from:
1. Industrial seed oils as mentioned, used at home, or used extensively for frying at restaurants or squirted onto hot plates, pans, and woks which the food is cooked in directly. 2. Packaged ultra-processed foods with vegetable oils, such as sauces, spreads, and creams. 3. Canned food with oils such as soybean oil with canned fish. 4. Shortening and margarines made from vegetable oils. 5. Grain fed animals such as Chicken and Pork. These mono gastric animals take up linoleic acid from the grain they eat, then you eat that meat. In USA, corn fed chicken is particularly high in linoleic acid. 6. Feedlot finished beef, the corn fed to these animals pushes up the linoleic acid in meat and the longer the animal stays in the feedlot, the worse the ratio of omega-6 to omega-3. 7. Farmed fish are often fed meal, made from grains such as soy and corn, driving up their omega-6 level.
In a report titled “Historical perspectives on the impact of n-3 and n-6 nutrients on health” by Bill Lands, a Standard American Diet was compared with a Mediterranean Diet. Using a USDA derived omega 3:6 balance list of 538 “Key Foods” consumed by Americans during 2007–2008. They identified the top 10 foods with the worst impact in the Omega 3:6 Balance. The simple step of deleting these ten food items with the most negative Scores converted the diet to “almost” the healthy level of a Mediterranean diet.
The removed items in order from worst to best, were: 1. soybean oil, 2. mayonnaise, 3. tub margarine, 4. microwave pop- corn, 5. ‘‘Italian’’ salad dressing, 6. potato chips, 7. stick margarine, 8. vegetable shortening, 9. peanut butter, 10. tortilla chip snacks.
Deleting these foods not traditionally present in Mediterranean meals changed the American ‘‘Key Foods’’ list to one that fits closer to a ‘‘Mediterranean diet’’. Conversely, adding these items to a Mediterranean diet would ‘‘Westernize’’ it in a way that has been happening gradually in Mediterranean regions. Maybe you need to look at how you can avoid these foods.
It is not only humans that become less healthy with excess linoleic acid in the diet. Animal feed researchers learned that when corn oil or soybean oil was used as a butterfat replacer in veal calf rations, the animals generally got sick and died. They eventually recognized the need to include an antioxidant (vitamin E) in veal calf rations containing oils rich in linoleic acid.
I read that manufacturers of these Omega-6 oils are apparently aware of these problems and are quietly trying to breed crops which produce a higher level of oleic acid oils (as found in olive oils) and a lower level of Omega-6 from which to manufacture their seed oils in the future.
What ways can you reduce the high-risk outcomes of consuming high levels of linoleic acid now? 1. Switch from using the above-mentioned seed oils to using olive oils, coconut oil, tallow, lard, avocado oil, butter, or ghee. Any fat that is solid at room temperature is much better. 2. Avoid food in restaurants which is fried as it will almost certainly be fried in vegetable oils. 3. For baking use coconut oil, butter, and Ghee. 4. Take care not to burn oils and fats by keeping temperatures below the smoke point, as this increases the oxidation risk. 5. Dispose if any old polyunsaturated oils as they will be somewhat rancid already. 6. Keep nuts in sealed containers in the refrigerator as they can also contain these oils and will go rancid readily. Buy small quantities so that you do not store them at home for long. 7. If you can, choose to grind nuts at home as once ground, the oxidation process is accelerated. 8. Eat foods with high omega-3 levels such as cold-water fish, like Salmon and Sardines.
In August 2020, the USA college of Cardiologists released a paper in which the following conclusion was stated:
“Whole-fat dairy, unprocessed meat, and dark chocolate are Saturated Fat-rich foods with a complex matrix that are not associated with increased risk of heart disease. The totality of available evidence does not support further limiting the intake of such foods”
A clever move would be to reduce your health risk, by minimizing consumption of Omega-6 seed oils and instead, return to the traditional animal fats that have been the staple dietary fats of our ancestors for thousands of years.
For more information on taking back your health and using food as medicine, look at my blog at: http://www.takebackyrhealth.com, where there is also a link to my book. Good Health, George Elder
A message to those of you who don’t like what you see in the mirror, particularly to young women.
You are bombarded by messages about body shape and size which may create feelings of inadequacy. What to do? One option is to ignore these completely and be yourself so long as your health is not being compromised. However, if 2x your waist size is a number that exceeds your height then prioritizing your health might be a good move.
If you listen to the so-called “experts” parroting the standard advice, they will likely be telling you to eat less, get more exercise and avoid dietary fat. They might even have gone as far as suggesting a plant-based diet. While they will all firmly believe they are giving you great advice, unfortunately while it is well meaning it can be very misguided.
Modern science has uncovered lots of new information about what is healthy and unfortunately much of this does little to sell more food, drugs or supplements and because of this is ignored or lost amongst the thousands of articles, podcasts and medical reports that are newly published every day. Because of what is known as “confirmation bias”, published articles are often only printed when they agree with the majority of readers views and therefore the conventional, out of date even discredited information is reprinted over and over despite the fact that we can clearly see it is not working.
Here are some things that you need to know:
Exercise is good for you and it can help build strength and flexibility which is very valuable, but it is unlikely to help much to lose weight. Muscle weighs more than fat so it may even put weight on. The tape measure can show you if it is working for you.
If you decide to just eat much less, your body will adjust for a lower level of available energy and it does so by restricting the amount of energy you use internally for body repair and maintenance until it matches the level available. Your metabolism slows down. Thus, vital body management functions are minimized, body temperature may reduce in your extremities, and you will feel lethargic because there is less energy available. Your body will adapt to this lower energy level over time (weeks), and once adapted, any loss of fat will stop. This can happen with a relatively modest fat loss. It also signals to your brain to get more food on board urgently making you feel very very hungry. The result can be stiffness, brittle nails, hair loss, slower healing of wounds, more sickness etc. This is usually unsustainable for very long.
A danger is that your level of nutrition will also fall. You don’t just eat to fill your tummy; you need to ensure that you are getting all the nutrition including the vitamins and minerals you need to remain healthy. Although you are getting food, the goodness may not be high enough. Your immune system can become weaker, your body will get even less value from food due to poor digestion and you may find you have more brain fog, headaches, gastro intestinal problems, tiredness and many other issues. If you avoid eating animal foods then this can be even more extreme because the level of nutrition in plants is lower due to lower starting levels and the impact of anti-nutrients. Vitamins A, D, E, and K2 need fat with the food for absorption and vitamin B12 and Zinc come primarily from animal foods and a low level of these will definitely impact your health. Poor nutrition can have a devastating impact on a baby’s growth and development, particularly brain development and some of this can be irreversible, whether still in the womb or a toddler.
To reduce body fat, you need to put your body in a state where it will use some of your existing body fat stores every day. This is surprisingly simple once you understand what is happening. First you need to adjust your body so that the level of glucose goes low regularly and when this happens it will switch over to consuming body fat. By eating more protein, up to 1.5 grams for each Kg of body weight, a little more fat, and cutting down on carbohydrates from processed foods, sugar and grains you will train your body to use up stored fat reserves. Carbohydrates are sugars and it is these that convert to fat in your body.
While you are making these changes, a very healthy change is to minimize the use of vegetable oils and replace these with olive oil, coconut oil, flax seed oil or avocado oils. If you are happy to eat animal sourced food then anima fats, eggs, liver, chicken, red meat etc. are all excellent sources of nutrients. Most food outlets fry in vegetable oils so best to avoid these if you can as they can be toxic long term. If you thought that meat could increase your risk of cancer then be aware that this is another myth spread by people who want to change your diet for their benefit, not for your health. Research shows that colon cancer is actually higher in vegetarians than meat eaters.
Over a short time you will find that you no longer feel hungry between meals. You should adapt to this by only eating when you are hungry and stop once you feel full. At this stage you might like to consider intermittent fasting with my recommendation being to give up breakfast and switch to only 2 meals a day and don’t have any snacks between meals. This can result in you eating lunch and dinner then having about 16-18 hours of evening, night and next morning when you only drink water or similar.
You don’t need to really change much about your diet except to avoid those sugars, grains and processed food. A good meal might consist of a steak, some vegetables and a small piece of fruit for dessert. Don’t have fruit juices of smoothies as they push up the sugars, but one whole piece of fruit each day should be OK.
Only check the scales occasionally as they are more impacted short term by the level of liquids in your body. Stay hydrated preferably with water and definitely avoid the sweetened sodas.
If you want a name for eating this way you can call it low carb, Atkins, Keto or Paleo as they all have very similar approaches. A cookbook or two can help with planning your new meals.
George Elder, Author, “Take Back Your Health”, Available on Amazon eBook US$ 3.99, or Paperback US$ 7.99 now at http://www.eldergeo.com