My diet programme for LCHF gives a conception of what it is all about.
The saturated animal fat and the cholesterol make no harm to us. On the contrary they bring us a normal weight and a good health. As we don’t need to be afraid of the saturated fat, we can reduce the blood sugar elevating, illness developing and fattening carbohydrates (starch and sugar) radically and replace their energy with natural fats. We can also exclude the artificial fats (the margarines) and the processed cooking oils. We can eat fats from land living and sea living animals, butter fats included, and also vegetable fats in their natural packages for instance olives, nuts, avocado and ecologic coconut butter (oil). We can also have proteins and vegetables almost in the same quantities as before.
Healthy and slender persons don’t need to minimize the quantity of carbohydrates in their diet but instead no longer have a diet low on fat.
If Type-2 diabetics are on this diet they will become healthy diabetics. The blood sugar and blood pressure will fall. The heart will recover. They can lower their medicines. Even Type-1 diabetics can lower their insulin dosages and get away from diabetes complications.
As I have said before I have composed a dietary programme for LCHF. If you can’t loose your weight as desired have I written an insertion Difficulties in loosing weight?
English literature on the subject follows here below:
Anthony Colpo: The Great Cholesterol Con
Barry Groves: Eat Fat – Grow Thin
Barry Groves: Trick and Treat – how healthy eating is making us ill
Mary Enig and Sally Fallon: Eat Fat – Lose Fat, and Nourishing Traditions
Nina Planck: Real Food
Wolfgang Lutz: Leben ohne Brot, or Life without bread
William C Douglas: Eat your Cholesterol (available on Amazon.com)
William Banting: Letter on Corpulence (1869)
All books by Robert Atkins
Richard K Bernstein: The Diabetes Diet: Dr Bernstein’s Low-Carb Solution, and Dr Bernstein’s Solution: The Complete Guide to Achieve Normal
He also has a web site: http://www.diabetes-normal.com/ with a discussion forum among other things.
Malcolm Kendrick: The Great Cholesterol Con. Released in January 2007.
Gary Taubes: Good Calories, Bad Calories.
Gary Taubes: Good Calories, Bad Calories Jeff Volek and Adam Campbell: TNT Diet, Targeted Nutrition Tactics
Blast Fat, Build Muscle and Get Healthy
2009-09-30
Dieatry programme according to LCHF (LowCarb-High fat). For health and weight control
Carbohydrates = sugar and starch
You are allowed to have:
Dairy products. Milk, sour milk and yoghurt (lactose intolerant persons have the lactose free varieties), Greek/Turkish yoghurt, cheese (not lean), feta cheese, cottage cheese, crème fraiche, cream, butter, mayonnaise etc. Preferably ecological products. You won’t choose low fat and “sugared” products!
Beef, pork, lamb, chicken, fish, shellfish. Don’t cut off the visible fat!
Spices (not containing Glutamate, flavourings and E-numbers), salt according to your taste.
Home-made sauces without carbohydrates.
Vegetables. Oil and vinegar dressing (rape or olive oil). Mayonnaise dressing.
Flax seed.
Olives. Olive and rape oil (only ecologically and cold-pressed)
Coconut butter, coconut oil (not the kind which is available at the grocery store, instead buy clean unprocessed product from the health food store).
Eggs, preferably ecological ones because they contain more of the Omega-3 fatty acid.
Don’t eat neither whey cheese nor black pudding; too much sugar. At the grocery store do watch the list of contents: At maximum 0, 18 ounces of carbohydrates per 3, 53 ounces of foodstuff.
Our normal diet means a big risk to gain deficiency of the polyunsaturated fatty acid Omega-3. It is available in generous quantities in naturally fatty fish and also as fish oil supplement. It is also available in meat and milk from grazing animals and also from eggs coming from poultry fed by vegetable forage which contains Omega-3.
Abandon (or consume as little as possible)
Potatoes and foodstuffs based on potatoes like chips and French fries.
Rice and rice products.
Maize and maize
Cereal based products like pasta, bread, biscuits, breakfast cereals, porridge, gruel, pancakes etc (foodstuffs rich on starch)
If you feel that you can´t abandon for instance bread and potatoes completely, then phase them out gradually.
Sausage and other cooked meats and provisions. Here are many E-numbers available like glutamate etc which do harm to our bodies. Ought to be consumed only temporarily.
Sweets, buns and cakes, cake. Beverages sweetened by sugar. All sugar and “sugared” foodstuffs.
Margarines (butterlike fats hardened chemico-technically)
Cooking oils which are rich on Omega-6 (for instance maize oil, sunflower oil, soya oil, peanut oil)
You are allowed to have a little of:
Beans, lentils, fruit (not dried fruits, contains concentrated sugar).
Nuts, almonds, sunflower seed.
A small piece of chocolate with high percentage of cacao, 65-70 %. This contains a low quantity of slow carbohydrates. Abandon generally during weight reduction, you can eat a little bit more of it when you have reached your ideal weight.
Only consume a little alcohol, it is fattening and disturbs the blood sugar balance. Beer contains maltose which is a very fast carbohydrate.
________ _____ _____
Breakfast: Sour milk with 1 tablespoon of flax seed (maybe also with some sunflower seed). Sour milk is poor on protein and fat. You can boost it with a tablespoon or two of cottage cheese and a little cream. Alternatives are eggs, bacon or ham.
Or omelette with ham or other allowed foodstuffs.
Coffee or tea with or without cream and/or milk.
Lunch and dinner: A dish of meat, fish or chicken with vegetables.
Casseroles, soups or gratins with allowed foodstuffs according to above. You can use the most recipes in cookery books if you avoid ingredients rich on carbohydrates. You then ought to increase the quantity of fat by adding butter or cream. Drink water with the meals.
Hints:
Gently parboiled cauliflower or broccoli is a replacement for potatoes.
Cheese slices on the cauliflower is delicious. A head of cauliflower boiled with 0, 83 cups of cream, and then blended with salt and pepper – more delicious than mashed potatoes.
A delicious and inexpensive salad is grated carrots and shredded white cabbage one pound of each, with a dressing of oil and vinegar three tablespoons of each, or mayonnaise/greek yoghurt dressing. It can be stored in refrigerator for several days. You can have two different sorts of salads on the table so that it makes a tasty volume on the plate.
You can have a little wheat bran or oat bran beside flax seed in the sour milk for breakfast if you need to help the action of the bowels.
If you get hungry or feel peckish: 1-2 slices of cheese (with butter on them), a slice of ham, a glass of milk or sour cream, some olives, nuts and/or anything else which is allowed.
You can roll a cheese slice and/or a ham slice together and have with your tea or coffee. You can spread a little butter on it before rolling it in order to make it tastier.
Or have some nuts.
If you really want a sandwich you can certainly have a very thin slice of crisp bread generously topped with butter and ham, cheese etc.
It won’t necessarily be any problems to visit a restaurant or enjoy smorgasbord or go to a party, just abandon the parts of the meals which are rich on carbohydrates and just eat moderate quantities.
Forget your old upbringing about cleaning your plate up. You never feel bloated after a meal poor on carbohydrates.
Fruit is perhaps healthy but it raises the blood sugar and the fructose is said to go straight into the fatty tissue where it gets stored as fat, That’s why you can be a little restrictive at weight reduction (especially bananas and grapes are rich on carbohydrates). As a suggestion you can have one fruit once a day with pleasure as a dessert. If the weight loss is very slow, you ought to abandon fruit, bread and nuts entirely until you reach the desired weight.
Physical exercise is good to promote health, power and wellbeing. Furthermore it makes signals to the body not to break down musculature, just steal energy from the fat deposits. But an overweight person has severe difficulties to loose weight by physical exercise only, if eating a high quantity of carbohydrates. It is much easier to exercise after loosing weight. Carbohydrates are possibly needed at heavy manual labour and hard physical exercise so then you have to try out how much you need then. (However I have heard about Vasa ski racers entirely
charged on fat). At low intensive activity you don’t need to charge with extra carbohydrates as the body then covers its need of energy by burning fat. Do find out the carbohydrate values in different food stuffs by help from a diet table!
If a limit below 5 grammes (0, 18 ounces) of carbohydrates per 100 grammes (3,53 ounces) of food stuff is set at weight loss, you can after having reached your ideal weight try to find out how high carbohydrates values you can allow yourself and still keep the lower weight. It is also beneficial to consider how fast the carbohydrates are acting.
The slow carbohydrates in for instance vegetables, beans and lentils are better than the fast carbohydrates in for instance white sugar and white flour. Slow carbohydrates have a slower blood uptake and therefore give a lower rising of the blood sugar and insulin.
If you are on a diet low on carbohydrates you loose weight because the food you eat is more satisfying than carbohydrates and also because you don’t get hungry in the same way as after a meal based on carbohydrates.
The rapidity of your weight loss depends on how much food you consume and above all how much you can reduce your carbohydrate intake. You may have to find out how much food and also the tightness between the meals that suits you the best. You can reduce your food quantity so that you barely just avoid feelings of hunger. You don’t need to eat especially more proteins (meat) than “normally”. You ought to consume considerably more fat than you earlier have done because you probably had a diet despairingly low on fat. You are able to loose ½-2 kilograms per week if you follow the diet programme strictly. If you get tempted to eat anything rich on carbohydrates you will feel hungry within 1 hour when the blood sugar and insulin levels are high and are beginning to turn down. Then eat something low on carbohydrates and wait until the hunger disappears after a while when the blood sugar and the insulin have turned to normal levels again. Thereafter you just have to go on like before with food habits low on carbohydrates. No other damage has happened except for a little pause in your weight loss.
Background
Because you when on carbohydrate low diet don’t elevate the blood sugar levels, you won’t either experience elevating of insulin levels. The insulin lowers the blood sugar rapidly and then you feel hungry again after the meal. The insulin also has the effect to store fat deposits in the body and thus block the fat burning process. The body is able to produce the blood sugar it needs from the protein and fat in the diet. You then obtain a stable blood sugar neither too low nor to high instead of the blood sugar fluctuations caused by carbohydrates. Fat burning supplies the muscles with energy and even the brain can us fat burning product, ketones as energy. When consuming neither too much nor too little of fat, protein and vegetables, there will be few calories and you then loose weight without feeling any craving hunger. Science has proved it to be harmless increasing the share of fat and protein to the diet.
Low carbohydrate diet is perfect to Type-2 diabetes because the blood sugar does not change the blood sugar appreciably after a meal low on carbohydrates. Notice when on diabetes medicine, you have to change your diet gradually while controlling the blood sugar levels so that you can decrease your medicine dosages, with the purpose too prevent too low blood sugar levels. It is recommended to consult your diabetes nurse in doing this. The most overweight persons today have tried slimming many times with the earlier recommended diets low on fat with no success. These persons ought to try loosing weight with a carbohydrate low diet; maybe they would obtain better success with it?
You are allowed to have:
Dairy products. Milk, sour milk and yoghurt (lactose intolerant persons have the lactose free varieties), Greek/Turkish yoghurt, cheese (not lean), feta cheese, cottage cheese, crème fraiche, cream, butter, mayonnaise etc. Preferably ecological products. You won’t choose low fat and “sugared” products!
Beef, pork, lamb, chicken, fish, shellfish. Don’t cut off the visible fat!
Spices (not containing Glutamate, flavourings and E-numbers), salt according to your taste.
Home-made sauces without carbohydrates.
Vegetables. Oil and vinegar dressing (rape or olive oil). Mayonnaise dressing.
Flax seed.
Olives. Olive and rape oil (only ecologically and cold-pressed)
Coconut butter, coconut oil (not the kind which is available at the grocery store, instead buy clean unprocessed product from the health food store).
Eggs, preferably ecological ones because they contain more of the Omega-3 fatty acid.
Don’t eat neither whey cheese nor black pudding; too much sugar. At the grocery store do watch the list of contents: At maximum 0, 18 ounces of carbohydrates per 3, 53 ounces of foodstuff.
Our normal diet means a big risk to gain deficiency of the polyunsaturated fatty acid Omega-3. It is available in generous quantities in naturally fatty fish and also as fish oil supplement. It is also available in meat and milk from grazing animals and also from eggs coming from poultry fed by vegetable forage which contains Omega-3.
Abandon (or consume as little as possible)
Potatoes and foodstuffs based on potatoes like chips and French fries.
Rice and rice products.
Maize and maize
Cereal based products like pasta, bread, biscuits, breakfast cereals, porridge, gruel, pancakes etc (foodstuffs rich on starch)
If you feel that you can´t abandon for instance bread and potatoes completely, then phase them out gradually.
Sausage and other cooked meats and provisions. Here are many E-numbers available like glutamate etc which do harm to our bodies. Ought to be consumed only temporarily.
Sweets, buns and cakes, cake. Beverages sweetened by sugar. All sugar and “sugared” foodstuffs.
Margarines (butterlike fats hardened chemico-technically)
Cooking oils which are rich on Omega-6 (for instance maize oil, sunflower oil, soya oil, peanut oil)
You are allowed to have a little of:
Beans, lentils, fruit (not dried fruits, contains concentrated sugar).
Nuts, almonds, sunflower seed.
A small piece of chocolate with high percentage of cacao, 65-70 %. This contains a low quantity of slow carbohydrates. Abandon generally during weight reduction, you can eat a little bit more of it when you have reached your ideal weight.
Only consume a little alcohol, it is fattening and disturbs the blood sugar balance. Beer contains maltose which is a very fast carbohydrate.
________ _____ _____
Breakfast: Sour milk with 1 tablespoon of flax seed (maybe also with some sunflower seed). Sour milk is poor on protein and fat. You can boost it with a tablespoon or two of cottage cheese and a little cream. Alternatives are eggs, bacon or ham.
Or omelette with ham or other allowed foodstuffs.
Coffee or tea with or without cream and/or milk.
Lunch and dinner: A dish of meat, fish or chicken with vegetables.
Casseroles, soups or gratins with allowed foodstuffs according to above. You can use the most recipes in cookery books if you avoid ingredients rich on carbohydrates. You then ought to increase the quantity of fat by adding butter or cream. Drink water with the meals.
Hints:
Gently parboiled cauliflower or broccoli is a replacement for potatoes.
Cheese slices on the cauliflower is delicious. A head of cauliflower boiled with 0, 83 cups of cream, and then blended with salt and pepper – more delicious than mashed potatoes.
A delicious and inexpensive salad is grated carrots and shredded white cabbage one pound of each, with a dressing of oil and vinegar three tablespoons of each, or mayonnaise/greek yoghurt dressing. It can be stored in refrigerator for several days. You can have two different sorts of salads on the table so that it makes a tasty volume on the plate.
You can have a little wheat bran or oat bran beside flax seed in the sour milk for breakfast if you need to help the action of the bowels.
If you get hungry or feel peckish: 1-2 slices of cheese (with butter on them), a slice of ham, a glass of milk or sour cream, some olives, nuts and/or anything else which is allowed.
You can roll a cheese slice and/or a ham slice together and have with your tea or coffee. You can spread a little butter on it before rolling it in order to make it tastier.
Or have some nuts.
If you really want a sandwich you can certainly have a very thin slice of crisp bread generously topped with butter and ham, cheese etc.
It won’t necessarily be any problems to visit a restaurant or enjoy smorgasbord or go to a party, just abandon the parts of the meals which are rich on carbohydrates and just eat moderate quantities.
Forget your old upbringing about cleaning your plate up. You never feel bloated after a meal poor on carbohydrates.
Fruit is perhaps healthy but it raises the blood sugar and the fructose is said to go straight into the fatty tissue where it gets stored as fat, That’s why you can be a little restrictive at weight reduction (especially bananas and grapes are rich on carbohydrates). As a suggestion you can have one fruit once a day with pleasure as a dessert. If the weight loss is very slow, you ought to abandon fruit, bread and nuts entirely until you reach the desired weight.
Physical exercise is good to promote health, power and wellbeing. Furthermore it makes signals to the body not to break down musculature, just steal energy from the fat deposits. But an overweight person has severe difficulties to loose weight by physical exercise only, if eating a high quantity of carbohydrates. It is much easier to exercise after loosing weight. Carbohydrates are possibly needed at heavy manual labour and hard physical exercise so then you have to try out how much you need then. (However I have heard about Vasa ski racers entirely
charged on fat). At low intensive activity you don’t need to charge with extra carbohydrates as the body then covers its need of energy by burning fat. Do find out the carbohydrate values in different food stuffs by help from a diet table!
If a limit below 5 grammes (0, 18 ounces) of carbohydrates per 100 grammes (3,53 ounces) of food stuff is set at weight loss, you can after having reached your ideal weight try to find out how high carbohydrates values you can allow yourself and still keep the lower weight. It is also beneficial to consider how fast the carbohydrates are acting.
The slow carbohydrates in for instance vegetables, beans and lentils are better than the fast carbohydrates in for instance white sugar and white flour. Slow carbohydrates have a slower blood uptake and therefore give a lower rising of the blood sugar and insulin.
If you are on a diet low on carbohydrates you loose weight because the food you eat is more satisfying than carbohydrates and also because you don’t get hungry in the same way as after a meal based on carbohydrates.
The rapidity of your weight loss depends on how much food you consume and above all how much you can reduce your carbohydrate intake. You may have to find out how much food and also the tightness between the meals that suits you the best. You can reduce your food quantity so that you barely just avoid feelings of hunger. You don’t need to eat especially more proteins (meat) than “normally”. You ought to consume considerably more fat than you earlier have done because you probably had a diet despairingly low on fat. You are able to loose ½-2 kilograms per week if you follow the diet programme strictly. If you get tempted to eat anything rich on carbohydrates you will feel hungry within 1 hour when the blood sugar and insulin levels are high and are beginning to turn down. Then eat something low on carbohydrates and wait until the hunger disappears after a while when the blood sugar and the insulin have turned to normal levels again. Thereafter you just have to go on like before with food habits low on carbohydrates. No other damage has happened except for a little pause in your weight loss.
Background
Because you when on carbohydrate low diet don’t elevate the blood sugar levels, you won’t either experience elevating of insulin levels. The insulin lowers the blood sugar rapidly and then you feel hungry again after the meal. The insulin also has the effect to store fat deposits in the body and thus block the fat burning process. The body is able to produce the blood sugar it needs from the protein and fat in the diet. You then obtain a stable blood sugar neither too low nor to high instead of the blood sugar fluctuations caused by carbohydrates. Fat burning supplies the muscles with energy and even the brain can us fat burning product, ketones as energy. When consuming neither too much nor too little of fat, protein and vegetables, there will be few calories and you then loose weight without feeling any craving hunger. Science has proved it to be harmless increasing the share of fat and protein to the diet.
Low carbohydrate diet is perfect to Type-2 diabetes because the blood sugar does not change the blood sugar appreciably after a meal low on carbohydrates. Notice when on diabetes medicine, you have to change your diet gradually while controlling the blood sugar levels so that you can decrease your medicine dosages, with the purpose too prevent too low blood sugar levels. It is recommended to consult your diabetes nurse in doing this. The most overweight persons today have tried slimming many times with the earlier recommended diets low on fat with no success. These persons ought to try loosing weight with a carbohydrate low diet; maybe they would obtain better success with it?
Difficulties in loosing weight?
Now and then I receive mail from persons who tell me that they follow a lascar plan but still have difficulties to loose desired weight. I usually advise these people to read my “Dietary programme” thoroughly. If you don’t experience any weight loss in spite of following the programme: The first thing is to reduce the carbohydrates down to what there is in a moderate quantity of vegetables (you don’t have to fill the plate) and dairy products. You can confine yourself to vegetables which are growing above the earth. Edible roots are higher on carbohydrates. Milk, sour milk and yoghurt contains 5 % of carbohydrates. You can certainly change to cheese and butter without lactose. And accordingly no bread, pasta, porridge, rice, potatoes and fruits etc. Then you can reduce the proteins down to the level you need for the build-up of the body. This is 0, 02-0, 04 ounces protein per 2, 2 ounces of bodyweight and per day and night. Meat contains about 20 % of proteins. You see, excess of proteins elevates the blood sugar. The rest is fat. Fat in dairy products; absolutely don’t eat light varieties of cream, butter etc.
Fatty meat and pork. It is the saturated and the unsaturated animal fat the body need as most for its build-up.
Saturated fat in coconut butter (oil).
Monounsaturated fat in olive oil.
Fatty fish.
If you eat all this and then still don’t loose weight you may have to consider about being pleased with the way you are. Because you follow a diet low on carbohydrates and high on fat, you eat as healthy as possible and thus get as healthy you can be.
Later I have received rather many reports from people who have problems with loosing weight at dairy products intake. The dairy products are said to cause emancipation of insulin; and it is the milk protein not the milk sugar, the lactose, which has this insulin emancipating effect. High insulin index II. I therefore suggest reduction or exclusion of the dairy products to obtain further weight loss. The most people tolerate butter and some people tolerate cheese. You have to try on.
If you don’t feel pleased and want to loose more weight, you have to reduce the calorie intake a bit. You can check nutritional tables and estimate the quantity of every foodstuff you are going to eat. You can reduce to 1 300 calories if you are a woman, a little bit more if you are a man. The proportions are fundamentally the same. About 1, 76-3, 53 ounces) of proteins (dependent on body size), neither too much not too little of vegetables and the rest up to the maximum calorie limit is fat. (All the time neither too much nor too little regular exercise is important)
.
Has someone other opinion and suggestions? Right now I have a project in process in order to loose some additional kilograms to my former ideal weight. I am now trying to eat small LCHF-meals 3-4 hours between them. You have to try out yourself how big these meals may be. Hitherto I have lost 1 kilogram (2, 2 pounds). I feel as if this method fits me reasonably well.
Fatty meat and pork. It is the saturated and the unsaturated animal fat the body need as most for its build-up.
Saturated fat in coconut butter (oil).
Monounsaturated fat in olive oil.
Fatty fish.
If you eat all this and then still don’t loose weight you may have to consider about being pleased with the way you are. Because you follow a diet low on carbohydrates and high on fat, you eat as healthy as possible and thus get as healthy you can be.
Later I have received rather many reports from people who have problems with loosing weight at dairy products intake. The dairy products are said to cause emancipation of insulin; and it is the milk protein not the milk sugar, the lactose, which has this insulin emancipating effect. High insulin index II. I therefore suggest reduction or exclusion of the dairy products to obtain further weight loss. The most people tolerate butter and some people tolerate cheese. You have to try on.
If you don’t feel pleased and want to loose more weight, you have to reduce the calorie intake a bit. You can check nutritional tables and estimate the quantity of every foodstuff you are going to eat. You can reduce to 1 300 calories if you are a woman, a little bit more if you are a man. The proportions are fundamentally the same. About 1, 76-3, 53 ounces) of proteins (dependent on body size), neither too much not too little of vegetables and the rest up to the maximum calorie limit is fat. (All the time neither too much nor too little regular exercise is important)
.
Has someone other opinion and suggestions? Right now I have a project in process in order to loose some additional kilograms to my former ideal weight. I am now trying to eat small LCHF-meals 3-4 hours between them. You have to try out yourself how big these meals may be. Hitherto I have lost 1 kilogram (2, 2 pounds). I feel as if this method fits me reasonably well.
The LCHF method for improved health and weight control
Dr Dahlqvist´s summary of the LCHF method, LowCarb-HighFat diet
HISTORY:
The mankind has existed on earth since more than 2 million years.
During its evolution the mankind has lived as hunter-gatherers and fishermen. Among the available foodstuff the fattest pieces were preferred. Instinctively the human being felt that the animal fat was both nourishing and energizing. The primary hypothesis therefore must be that the animal protein and fat are the best for us to eat. If this hypothesis in contrary would be wrong there must be extensive and relevant science to prove it. The only carbohydrates to have been taken in during the early history were eatable leaves, roots, nuts, berries and fruits. The intake of these varied depending on the season and did not provide the most important nourishment and energy intake.
About 10 000 years ago food high on carbohydrates entered into the diet of mankind: cereals, rice and maize. After then we have got all the more generous access to food high on starch.
In the 15th century the potato arrived. On contrary this did not lead us to improved health. During these latest hundred years many new foodstuffs have been introduces by the expanding food industry which have been accelerating the latest thirty years. Margarines and cooking oils high on Omega-6 fatty acid are the, according to the volume, the largest additions and these have above all replaced the animal fat sources.
An interesting connection according to time is that during the 1930ies, when the hardened margarines hade become common in the human diet, the first heart attack was described. It had never before been described how someone fell ill and died due to heart pain. The interesting connection according to the time has not hitherto caused any research, only assumed that it is the animal fat causing heart attack, which is the fat that mankind have eaten during its whole earlier history without being hit by heart attacks. In the 1950ies ideas came up if it was the animal fat that caused the increased number of heart diseases. Ancel Keys in the USA is the scientist who has become most known to present this announcement. He based his argumentation on epidemiological studies, which showed that the more fat the population in a country consumed, the more heart attacks they gained. Later he presented statistics which seemed to show that it was not the total fat that mattered, the polyunsaturated fat was better than the saturated kind. Key’s theories propagated themselves to politicians and journalists who saw the announcement so urgent that there was no time to verify it by scientific studies. The politicians just gave appropriations to these scientists who in their research took for granted that the animal fat was dangerous. Thus a corps of researchers came up which was negative to animal fat. Read more about this in “Soft Science of Dietary fat and “What if it’s All Been a Big Fat Lie” by Gary Taubes. He has later come out with the elucidating book “Good Calories, Bad Calories”. The dietary recommendations which advocate a minimum of animal protein were established by ideological reasons. Swedes like Georg Borgström and Anna-Britt Agnsäter played a crucial part in this process. The driving force was a matter of justice concerning the nutritional resources on earth.
Even another wishful thinking, from the vegetarian sphere turned out to play a big role. The vegetarians were of the opinion, and still are, that the vegetarian diet is better than the animal one according to our health. There is no scientific proof, as far as I know, which proves that sit would be so. It is a pure wishful thinking, based on feelings – that it is more ethical to eat vegetables than animals. Left wing, Flower Power, Environmental movements in the 1970ies and 80ies were vegetarian dominated.
SCIENCE:
Neither the low fat nor low protein dietary recommendations have been possible to prove scientifically from a health perspective. The research establishment has still encapsulated themselves into these dietary principles and has hitherto not opened up for other ways of thinking. Such a situation is called a “pillbox mentality”. They have set up “expert groups” for a year that has afterwards got the task to anchor the dietary recommendations to scientific studies. They have then collected long rows of study references which only with good will have been able get connected with the dietary recommendations.
Therefore important research variables have been the cholesterol counts in the blood and the intake of fat and cholesterol with the food. Great importance has been attached to these parameters according to the heart and coronary health. If studying the research relevant connections are not possible.
I am not acquainted with any study, nether short nor long term, which shows better results from low fat than from low carbohydrate diet, independent on if it concerns health variables or tough terminal points like illness or death.
DIETARY ADVICE FOR DIABETICS:
Research has for a couple of hundred years known that there are carbohydrates which elevates the blood sugar, and to high blood sugar is the diabetic’s problem. Therefore the dietary advice to diabetics was, before the discovery of insulin, strictly low on carbohydrates. You could judge by the smell in the staircase that a diabetic lived there. The standard dish for diabetics was namely white cabbage cooked in cream with fried pork. Thus a Type-1 diabetic survived for years while another one who went on with a diet rich on starch died within a few weeks. Since the insulin arrived the advice against starch was dropped, while advice against sugar went on until the 1990ies. They thought that when eating carbohydrates the insulin dosage ought to be elevated.
In the 1980ies some professors thought that we “know” that saturated fat is dangerous to the heart. Diabetics are running an increased risk gain heart diseases – of course they ought to be advised against saturated fat. Not a single study had been done which proved health advantage for diabetics from low fat diet, independent on short or long term. So this is their “Science and well-tried experience” concerning dietary advice to diabetics. There are neither the one nor the other. Then when it was not shown that the sugar level did not improve with a diet low on fat, they never thought that the dietary advice was wrong and then instead came to a conclusion that the diabetic’s diet did not matter, it was all about medication. The pharmaceutical manufacturers are very happy for this development. They have even contributed to drive this development through. De har också hjälpt till att driva den utvecklingen. The present dietary advice to diabetics means that they are supposed to follow a diet low on fat and that the fat they consume will be in the state of margarine and cooking oils. Moreover they are supposed to choose foodstuff rich on fibres. The fibres are available especially in foodstuffs which are high on carbohydrates like for instance cereals and rice.
THE WIDESPREAD DISEASES:
All the widespread diseases of today: heart disease, type-2 diabetes, asthma, allergy, eczema, psoriasis, rheumatism etc, have become enormously much more common during the 20th century. That is to say since the food industry has invaded the folksy house keeping. Earlier people fell ill and died due to for example infections, damages and starvation, that is to say such stuff that the modern civilization in a big extension has overcome.
THE OCCUPATION OF THE ESTABLISHMENT BY THE INDUSTRY:
The food industry soon realized in the 1950ies and onwards that they could make money on the forth growing dietary advice. Above all the margarine industry, the cooking oil industry and the carbohydrate industry which earned the largest profits on the dietary advice low on animal fat and high on carbohydrates. These industries have continued to keep their place in front line regarding the food industry’s propaganda. The food industries have organized themselves. In Sweden it is the SNF, Swedish Nutrition Foundation, and internationally it is the ILSI, International Life Science Instituted which have infiltrated every pore of the dietary advice establishment. In Sweden the SNF organizes and pay for as good as all dietary research, all conferences, research appointments, education etc. ILSI infiltrates and lobbies through all the dietary establishments and authorities in the world. Above all they are lobbying through The EU and WHO where they have reached great pervasive force. The EU is now going to draw up new dietary advice to the people. They have then paid ILSI several millions Euro to draw up the templates to the dietary advice. That is to say that the food industry is to be paid by the EU to bring forward dietary advice that promotes their own economy.
LCHF
The most people in the LCHF movement have each personally discovered that a diet low on carbohydrates and high on fat makes us healthier and gives us a possibility to manage our overweight. The united experience is that you keep yourself satisfied longer and get away craving for sweets. I have written a dietary programme which is a suggestion how you can practise this diet with less carbohydrates and a bigger amount of natural fat.
THE PHYSIOLOGY OF THE METABOLISM:
All carbohydrates, sugar as well as starch finally turn into glucose (grape sugar) when they are getting spread out in the body. Starch turns into glucose at least as fast as sugar. High blood sugar causes increased insulin secretion in the pancreas’s Beta cells. High blood sugar and high blood insulin are the factors which are all the most connected with negative health prognoses for diabetics and persons with the metabolic syndrome. High blood sugar and high blood insulin are inflammatory and cause inflamed hearths in the blood vessels which turn into plaque which in its turn hardens the arteries. When the hardenings of the arteries are getting covered with wounds, blood thrombosis then appears which causes heart attack, stroke or blockage of the vessels in the legs.
DIFFERENT FAT TYPES:
Every cell membrane is built up by a combination of saturated fat, monounsaturated fat and polyunsaturated fat. Fundamentally we have the same fat in our cells like other animals. Therefore animal fat is perfect for us to eat. It gives us the perfect material to build up our bodies. Fat is also an excellent fuel.
Vegetable fat contains too much of the polyunsaturated fat in proportion to our needs. A to big quantity of polyunsaturated fatty acids make the cell membranes unstable and cholesterol is getting absorbed into the membranes to stabilize themselves. The polyunsaturated fats oxidize easily which evoke an increased need of antioxidants (for instance in vitamins). Saturated fat on the other hand does not oxidize. There is an untrustworthy myth that saturated fat gets stored in the blood vessels and clogs them and causes heart attack. It does not work so. The grease in the intestines is processed by lipoproteins in the blood. They are water-soluble on their surface and carry them to the part of the body where they are needed. It is a very highly specialized system. Saturated fat is not inflammatory and does not cause hardening of the arteries.
ESSENTIAL FATTY ACIDS:
There are two types of monounsaturated fats which are necessary for us to assimilate by the food. They are “essential”. Omega-3 and Omega-6. They ought to be fifty-fifty in our diet. We only need about 0, 07 ounces of them daily.
Omega-6 is excessive in our customary food. The most common cooking oils like maize oil, sunflower oil, soya oil etc contain almost only Omega-6. Cereals are high on Omega-6. Margarines also are high on Omega-6. Omega-3 is considerably much more difficult to have enough of. There is vegetable Omega-3 for instance in flax seed and purslane but these fatty acids have shape of short carbon chains and human beings can’t assimilate them in a bigger degree. They have to pass through an animal and thus get prolonged to make it possible for us to assimilate them. Therefore commercial advertising about vegetable Omega-3 is a cheat, we have got no us of it. It fills no function in our bodies and is only running the risk to oxidize and thus cause us damage.
Wild fish is high on long chain Omega-3. Cultured fish is often higher on Omega-6 because it has gained it by its food, from for instance cereals and soy. Beef and cow’s milk contain a big share of Omega-3 if the animals have the opportunity to graze. If the animals are fed on cereals the meat and milk turn very high on Omega-6. Hens fed on flax seed and purslane lay eggs with a good quantity of Omega-3. Long chain Omega-3 is anti-inflammatory, strengthens the infection and cancer defence and prevents thrombosis.
Omega-6 is inflammatory and weakens the infection and cancer defence. It promotes forming of thrombosis. Omeg-3 and Omega-6 therefore have “opposite” effects on the body and they are supposed to “balance” each other which they do if occurring in the same proportions. If there is an excess we fall ill. For instance we gain arteriosclerosis, turn sensitive to infections, increase the cancer risk, gain thrombosis etc.
Olive oil and rape oil are rather high on monounsaturated fat. These oils are considerably better than the Omega-6 oils but have fatty acids with worse quality than butter.
Coconut butter (oil) is another saturated vegetable fat which is excellent to eat. It is very anti-inflammatory. The only reason for us to eat butter is the production in our country. Coconut butter (oil) is produced in the tropics and has to be imported so that we can use it. The coconut butter which is sold on the grocer’s is not clean. Real ecological cold processed coconut butter can be bought on the health food store or places of purchase on Internet.
MARGARINES:
Margarine is a butter imitation which is made of vegetable fats. If the Margarine is made of liquid oils, for instance maize oil or safflower oil flings of nickel are added as cathalysator in a reactor under high pressure and high temperature and hydrogen gas is streaming through the paste. Then a firm fat, hardened margarine, with high content of transfats.
Hardened margarine causes disease and dramatically elevates the heart attack risk. Hardened margarine is the part of many pastries and pre-fabricated food to be bought on the grocer’s and bakeries. Margarines stored at the dairy counter no longer contain transfats. Instead they are made of saturated fats, for instance coconut butter or palm oil (both transported from the tropics in tanks which on the other hand could have contained toxic chemicals). The palm oil is produced on ground where devastated rain forests once have existed. These fats have gone through randomizing with toxic chemicals like sodium ethylate so that their grainy consistency has become more like butter. They are randomized margarines. After this process it has to be bleached, dyed and flavoured with chemicals in purpose to look like butter.
There is no evidence that the randomized margarines are less risky to the health than the hardened margarines. On the whole they are not tested by the manufacturers. But the commercial advertising for margarine, for instance Becel is still overpowering. It alleges that the sludge is beneficial to the heart. All this due to the good memory of the National Food Administration (Livsmedelsverket).
So, before we know that the margarines are harmless we ought to eat butter which is a natural product. Research indicates that butter is beneficial to the health. The margarine fats are not biologically right for us and they contribute an incorrect function in our bodies and evoke illnesses. They are also excessive on Omega-6. There is also research that contributes margarines impair the insulin resistance.
PROTEINS:
First of all proteins are building materials. They are composed of amino acids of which several are essential, we can’t produce them ourselves that is, and they have to be brought with the food. There are entirely animal proteins which contain all essential amino acids in the right combination for us. Excessive proteins are transformed into glucose and are used as fuel.
Proteins we are supposed to have in normal quantities. This means normally 0, 0013 – 0,004 ounces proteins per 2, 2 pounds body weight. Study a nourishment table to figure out how much protein different foodstuffs contain. Meat contains about 20 % proteins (the rest is mostly water). If you cover the whole need of proteins by having meat and are supposed to supply 2, 12 ounces of proteins it will make 10, 58 ounces per day. Minus other protein sources.
CARBOHYDRATES:
The carbohydrate intake we are supposed to keep low. The carbohydrates elevate the blood sugar and the blood insulin which is harmful for everyone. Diabetics, persons with the metabolic syndrome, overweight and other sick people are supposed to keep the carbohydrate intake very low.
Healthy, physical active persons can eat more carbohydrates as they burn the energy and therefore they don’t gain significantly high blood sugar. But if they eat as much carbohydrates as the National Food Administration recommends they will run the risk to become ill sooner or later.
The National Food Administration recommends 50 – 60 % of the calorie intake in shape of carbohydrates. If the metabolically healthy persons instead have 30 – 40 % of their calorie intake in shape of carbohydrates there is less risk for them to gain overweight and become ill.
TYPE-1 DIABETES:
Persons with Type- Diabetes have everything to gain by keeping the blood sugar down by a low carbohydrate intake. Then they can do with low insulin dosage which reduces the risk to gain attacks of low blood sugar (hypoglycaemia). Low blood sugar and low insulin levels also reduce their risk to be hit by complications due to diabetes like for instance heart attack, stroke, blindness, amputation of legs, renal failure, and dementia etc.
The nutritional establishment, the professors and the dieticians mean that Type-1 diabetics can eat as everyone else, high carbohydrate intake inclusively, and that they can fend off the high blood sugar by elevating their insulin dosages.
However they are warning about the animal fat as they believe that it can clog the blood vessels (as earlier mentioned this totally lacks basic data). These diet advices for Type-1 diabetics give them a very bad long term prognosis.
THE METABOLIC SYNDROME:
Which is a complex of illnesses which completely or partly precede Type-2 Diabetes? The person than has a deteriorating ability to transport the blood sugar, helped by the insulin, into the cells. The person has not got a continued elevated blood sugar and high blood sugar when fasting yet but a prolonged elevation of the blood sugar after a meal high on carbohydrates. The blood insulin level can be very much elevated. These elevations of blood insulin and lingering high blood sugar causes en elevated risk for vascular disorders. Persons with the Metabolic Syndrome are also often, but not always, overweight (often fatness concentrated to the belly area). Many heart attack patients are thin and normal weight does not exclude heart disease. General components of the Metabolic –Syndrome are even high blood pressure and divergent blood lipid count.
TYPE-2 DIABETES:
Type-2 Diabetes has a continuously elevated blood sugar and elevated blood sugar when fasting. They have been preceded by impaired insulin resistance and high blood insulin. These persons are exposed to a strongly elevated risk to gain all kind of illnesses, cardiovascular diseases, stroke, renal failure, blindness, circulatory failure in the legs (with sores on the feet which can lead amputation), dementia, cancer, asthma, allergies etc. It has been known for a long time that the most important to a Type-2 diabetic is keeping the blood sugar low. Health care staff has usually not known hitherto that the best way to keep the blood sugar low is reducing the carbohydrate intake. All carbohydrates (sugar and starch) elevate the blood sugar and starch at least as much as sugar. The nursery staff believes generally that the only ways to lower the blood sugar is by eating blood sugar lowering tablets or inject insulin.
At changeover to LCHF diet the Type-2 diabetic often can reduce or interrupt the medication when the person has turned healthier. Also at changeover to LCHF the person can interrupt statine treatment at once because the risk in gaining heart disease sinks down to nearby zero with this diet. Nothing shows that astatines are beneficial to low carbohydrate eaters and there must be a proved effect there for a reason to medicate. When you no longer eat so much thrombosis establishing Omega-6 and margarines you are likely not to need anticoagulants anymore. More research about this is of course needed.
OVERWEIGHT:
The most general reason for overweight is an over intake of energy in the form of carbohydrates. Large quantities of carbohydrates cause elevated blood sugar which in its turn causes elevated blood insulin. This can give rise to insulin resistance within the cells which causes all the more higher level of blood insulin. The insulin transforms the blood sugar into fat which makes deposits of it in the fatty tissues. The high blood insulin also blocks the fat burning process. Therefore the insulin must get down to a normal level before an overweight person can burn fat from the fatty tissue. The insulin resistant person has a constantly elevated insulin level and never comes down to the level where fat deposits can be burned.
The fat deposit then works like a blocked bank account where only depositions but no withdrawals can be done. An important factor in the development of overweight is the hunger and the cravings caused by high blood sugar and blood insulin levels. It is well testified by many overweight – that they are so terribly hungry and feel peckish all the time. The mechanism behind the craving has probably indirectly to do with the high blood insulin. I believe that the craving starts when the blood sugar is beginning to turn down. Maybe it does not have to be circumstances like too low blood sugar as Type -2 diabetics feel as much peckish even though their blood sugar does not turn down.
Natural fat intake does not elevate the blood sugar or the blood insulin. If you exchange carbohydrates for fat the overweight is able to burn the fat deposits. Fat burning is therefore facilitated by the LCHF diet.
ADDITIVES:
Beside the artificial fats in margarines and the cooking oils high on Omega-6 the food industry has produced a number of additives which have been added to the food.
These chemicals have different functions like for instance colourings, flavourings, preservatives, thickeners, stabilizers and so on. No additives are to advantages for the mankind; their only purpose is to increase the manufacturers’ profits. Performed research concerning harmlessness is arranged and is paid for by the industry itself. The mostly discussed additive is Glutamate. Moreover it is denominated as MSG (Monosodium glutamate), flavourings, E 620 – E 630 where E 621 (sodium glutamate) is the most common. Glutamate makes many biological effects to the body, it increases our appetite and hunger, it gives us mental disturbances, it affects the pancreas and stimulates our insulin production which also increases the hunger and makes us overweight.
PHYSICAL TRAINING:
Physical training is very wholesome to the body. It stimulates the circulation and strengthens the movement organs. However physical training is not necessary in order to loose weight and get healthier.
VEGETABLES AND FRUITS:
Vegetables are beneficial to eat. They contain vitamins, minerals and are tasty and decorative. Vegetables growing above the ground don’t have such a high content of carbohydrates. Root vegetables have a little bit higher content of carbohydrates.
Fruits are on the whole a sugar solution. There are no benefits in fruits which can’t be found in vegetables. Persons who are, in high degree, very sensitive to carbohydrates put on weight by eating many fruits, and a high fruit intake can therefore prevent weight loss.
FIBRES:
In fact fibres don’t anything valuable. They can be tough for the intestines to work with and they can cause gas formation and intestinal irritations. Some people need a certain quantity of fibres to avoid constipation. They can then eat a fibre product without carbohydrates connected with it.
THE ENERGY BALANCE:
Some persons are telling, and some researches indicate that you can loose more weight on LCHF diet than on similar energy quantities from other diets, for instance low on fats.
By the way, the foremost reason for a better weight loss with LCHF is that your don’t feel as much hungry and peckish as on diet low on fat which instead makes you more satisfied with a lower quantity of calories.
HEALTH BENEFITS:
I have received many reports concerning health benefits due to LCHF diet. Some reports are collected in the article Health benefits.
CHILDREN:
All children, even overweight, can be on a diet high on natural fats but they ought to avoid margarines and Omega-6 oils. Very likely they don’t need a diet especially strict on carbohydrates as they are much in motion and they are growing. But they ought to be on a diet considerably lower on carbohydrates than the one as the National Food Administration recommends. If the overweight won’t go down in desired extension on a diet moderately low on carbohydrates, the child has to reduce the quantity of carbohydrates until the weight will go down or at least not increase.
Children who are eating many carbohydrates, margarines, cooking oils and other additives in a diet low on animal fats may receive disturbances in their mental functions. They may be disturbed in their concentration ability, aggressive, over-active and have their intellectual development deteriorated. These children have to change their diet; reduce the carbohydrates and eat butter and other animal fats, inclusive Omega-3 and completely exclude the artificial fats and additives. You never know which of these they tolerate the worst so therefore it is for the best to keep away from them all. As long as the effects of the margarine fats and the modern vegetable oils are unknown what they can do to human beings you have better doing without them. Children ought to have natural and ecologically produced food.
COMMON QUESTIONS IN MY BLOG:
Read more about the LCHF method in all the other articles in my blog. All LCHF spokesmen have their own bias on their message. The fundamental features however are mutual. This text is my bias on the LCHF method.
HISTORY:
The mankind has existed on earth since more than 2 million years.
During its evolution the mankind has lived as hunter-gatherers and fishermen. Among the available foodstuff the fattest pieces were preferred. Instinctively the human being felt that the animal fat was both nourishing and energizing. The primary hypothesis therefore must be that the animal protein and fat are the best for us to eat. If this hypothesis in contrary would be wrong there must be extensive and relevant science to prove it. The only carbohydrates to have been taken in during the early history were eatable leaves, roots, nuts, berries and fruits. The intake of these varied depending on the season and did not provide the most important nourishment and energy intake.
About 10 000 years ago food high on carbohydrates entered into the diet of mankind: cereals, rice and maize. After then we have got all the more generous access to food high on starch.
In the 15th century the potato arrived. On contrary this did not lead us to improved health. During these latest hundred years many new foodstuffs have been introduces by the expanding food industry which have been accelerating the latest thirty years. Margarines and cooking oils high on Omega-6 fatty acid are the, according to the volume, the largest additions and these have above all replaced the animal fat sources.
An interesting connection according to time is that during the 1930ies, when the hardened margarines hade become common in the human diet, the first heart attack was described. It had never before been described how someone fell ill and died due to heart pain. The interesting connection according to the time has not hitherto caused any research, only assumed that it is the animal fat causing heart attack, which is the fat that mankind have eaten during its whole earlier history without being hit by heart attacks. In the 1950ies ideas came up if it was the animal fat that caused the increased number of heart diseases. Ancel Keys in the USA is the scientist who has become most known to present this announcement. He based his argumentation on epidemiological studies, which showed that the more fat the population in a country consumed, the more heart attacks they gained. Later he presented statistics which seemed to show that it was not the total fat that mattered, the polyunsaturated fat was better than the saturated kind. Key’s theories propagated themselves to politicians and journalists who saw the announcement so urgent that there was no time to verify it by scientific studies. The politicians just gave appropriations to these scientists who in their research took for granted that the animal fat was dangerous. Thus a corps of researchers came up which was negative to animal fat. Read more about this in “Soft Science of Dietary fat and “What if it’s All Been a Big Fat Lie” by Gary Taubes. He has later come out with the elucidating book “Good Calories, Bad Calories”. The dietary recommendations which advocate a minimum of animal protein were established by ideological reasons. Swedes like Georg Borgström and Anna-Britt Agnsäter played a crucial part in this process. The driving force was a matter of justice concerning the nutritional resources on earth.
Even another wishful thinking, from the vegetarian sphere turned out to play a big role. The vegetarians were of the opinion, and still are, that the vegetarian diet is better than the animal one according to our health. There is no scientific proof, as far as I know, which proves that sit would be so. It is a pure wishful thinking, based on feelings – that it is more ethical to eat vegetables than animals. Left wing, Flower Power, Environmental movements in the 1970ies and 80ies were vegetarian dominated.
SCIENCE:
Neither the low fat nor low protein dietary recommendations have been possible to prove scientifically from a health perspective. The research establishment has still encapsulated themselves into these dietary principles and has hitherto not opened up for other ways of thinking. Such a situation is called a “pillbox mentality”. They have set up “expert groups” for a year that has afterwards got the task to anchor the dietary recommendations to scientific studies. They have then collected long rows of study references which only with good will have been able get connected with the dietary recommendations.
Therefore important research variables have been the cholesterol counts in the blood and the intake of fat and cholesterol with the food. Great importance has been attached to these parameters according to the heart and coronary health. If studying the research relevant connections are not possible.
I am not acquainted with any study, nether short nor long term, which shows better results from low fat than from low carbohydrate diet, independent on if it concerns health variables or tough terminal points like illness or death.
DIETARY ADVICE FOR DIABETICS:
Research has for a couple of hundred years known that there are carbohydrates which elevates the blood sugar, and to high blood sugar is the diabetic’s problem. Therefore the dietary advice to diabetics was, before the discovery of insulin, strictly low on carbohydrates. You could judge by the smell in the staircase that a diabetic lived there. The standard dish for diabetics was namely white cabbage cooked in cream with fried pork. Thus a Type-1 diabetic survived for years while another one who went on with a diet rich on starch died within a few weeks. Since the insulin arrived the advice against starch was dropped, while advice against sugar went on until the 1990ies. They thought that when eating carbohydrates the insulin dosage ought to be elevated.
In the 1980ies some professors thought that we “know” that saturated fat is dangerous to the heart. Diabetics are running an increased risk gain heart diseases – of course they ought to be advised against saturated fat. Not a single study had been done which proved health advantage for diabetics from low fat diet, independent on short or long term. So this is their “Science and well-tried experience” concerning dietary advice to diabetics. There are neither the one nor the other. Then when it was not shown that the sugar level did not improve with a diet low on fat, they never thought that the dietary advice was wrong and then instead came to a conclusion that the diabetic’s diet did not matter, it was all about medication. The pharmaceutical manufacturers are very happy for this development. They have even contributed to drive this development through. De har också hjälpt till att driva den utvecklingen. The present dietary advice to diabetics means that they are supposed to follow a diet low on fat and that the fat they consume will be in the state of margarine and cooking oils. Moreover they are supposed to choose foodstuff rich on fibres. The fibres are available especially in foodstuffs which are high on carbohydrates like for instance cereals and rice.
THE WIDESPREAD DISEASES:
All the widespread diseases of today: heart disease, type-2 diabetes, asthma, allergy, eczema, psoriasis, rheumatism etc, have become enormously much more common during the 20th century. That is to say since the food industry has invaded the folksy house keeping. Earlier people fell ill and died due to for example infections, damages and starvation, that is to say such stuff that the modern civilization in a big extension has overcome.
THE OCCUPATION OF THE ESTABLISHMENT BY THE INDUSTRY:
The food industry soon realized in the 1950ies and onwards that they could make money on the forth growing dietary advice. Above all the margarine industry, the cooking oil industry and the carbohydrate industry which earned the largest profits on the dietary advice low on animal fat and high on carbohydrates. These industries have continued to keep their place in front line regarding the food industry’s propaganda. The food industries have organized themselves. In Sweden it is the SNF, Swedish Nutrition Foundation, and internationally it is the ILSI, International Life Science Instituted which have infiltrated every pore of the dietary advice establishment. In Sweden the SNF organizes and pay for as good as all dietary research, all conferences, research appointments, education etc. ILSI infiltrates and lobbies through all the dietary establishments and authorities in the world. Above all they are lobbying through The EU and WHO where they have reached great pervasive force. The EU is now going to draw up new dietary advice to the people. They have then paid ILSI several millions Euro to draw up the templates to the dietary advice. That is to say that the food industry is to be paid by the EU to bring forward dietary advice that promotes their own economy.
LCHF
The most people in the LCHF movement have each personally discovered that a diet low on carbohydrates and high on fat makes us healthier and gives us a possibility to manage our overweight. The united experience is that you keep yourself satisfied longer and get away craving for sweets. I have written a dietary programme which is a suggestion how you can practise this diet with less carbohydrates and a bigger amount of natural fat.
THE PHYSIOLOGY OF THE METABOLISM:
All carbohydrates, sugar as well as starch finally turn into glucose (grape sugar) when they are getting spread out in the body. Starch turns into glucose at least as fast as sugar. High blood sugar causes increased insulin secretion in the pancreas’s Beta cells. High blood sugar and high blood insulin are the factors which are all the most connected with negative health prognoses for diabetics and persons with the metabolic syndrome. High blood sugar and high blood insulin are inflammatory and cause inflamed hearths in the blood vessels which turn into plaque which in its turn hardens the arteries. When the hardenings of the arteries are getting covered with wounds, blood thrombosis then appears which causes heart attack, stroke or blockage of the vessels in the legs.
DIFFERENT FAT TYPES:
Every cell membrane is built up by a combination of saturated fat, monounsaturated fat and polyunsaturated fat. Fundamentally we have the same fat in our cells like other animals. Therefore animal fat is perfect for us to eat. It gives us the perfect material to build up our bodies. Fat is also an excellent fuel.
Vegetable fat contains too much of the polyunsaturated fat in proportion to our needs. A to big quantity of polyunsaturated fatty acids make the cell membranes unstable and cholesterol is getting absorbed into the membranes to stabilize themselves. The polyunsaturated fats oxidize easily which evoke an increased need of antioxidants (for instance in vitamins). Saturated fat on the other hand does not oxidize. There is an untrustworthy myth that saturated fat gets stored in the blood vessels and clogs them and causes heart attack. It does not work so. The grease in the intestines is processed by lipoproteins in the blood. They are water-soluble on their surface and carry them to the part of the body where they are needed. It is a very highly specialized system. Saturated fat is not inflammatory and does not cause hardening of the arteries.
ESSENTIAL FATTY ACIDS:
There are two types of monounsaturated fats which are necessary for us to assimilate by the food. They are “essential”. Omega-3 and Omega-6. They ought to be fifty-fifty in our diet. We only need about 0, 07 ounces of them daily.
Omega-6 is excessive in our customary food. The most common cooking oils like maize oil, sunflower oil, soya oil etc contain almost only Omega-6. Cereals are high on Omega-6. Margarines also are high on Omega-6. Omega-3 is considerably much more difficult to have enough of. There is vegetable Omega-3 for instance in flax seed and purslane but these fatty acids have shape of short carbon chains and human beings can’t assimilate them in a bigger degree. They have to pass through an animal and thus get prolonged to make it possible for us to assimilate them. Therefore commercial advertising about vegetable Omega-3 is a cheat, we have got no us of it. It fills no function in our bodies and is only running the risk to oxidize and thus cause us damage.
Wild fish is high on long chain Omega-3. Cultured fish is often higher on Omega-6 because it has gained it by its food, from for instance cereals and soy. Beef and cow’s milk contain a big share of Omega-3 if the animals have the opportunity to graze. If the animals are fed on cereals the meat and milk turn very high on Omega-6. Hens fed on flax seed and purslane lay eggs with a good quantity of Omega-3. Long chain Omega-3 is anti-inflammatory, strengthens the infection and cancer defence and prevents thrombosis.
Omega-6 is inflammatory and weakens the infection and cancer defence. It promotes forming of thrombosis. Omeg-3 and Omega-6 therefore have “opposite” effects on the body and they are supposed to “balance” each other which they do if occurring in the same proportions. If there is an excess we fall ill. For instance we gain arteriosclerosis, turn sensitive to infections, increase the cancer risk, gain thrombosis etc.
Olive oil and rape oil are rather high on monounsaturated fat. These oils are considerably better than the Omega-6 oils but have fatty acids with worse quality than butter.
Coconut butter (oil) is another saturated vegetable fat which is excellent to eat. It is very anti-inflammatory. The only reason for us to eat butter is the production in our country. Coconut butter (oil) is produced in the tropics and has to be imported so that we can use it. The coconut butter which is sold on the grocer’s is not clean. Real ecological cold processed coconut butter can be bought on the health food store or places of purchase on Internet.
MARGARINES:
Margarine is a butter imitation which is made of vegetable fats. If the Margarine is made of liquid oils, for instance maize oil or safflower oil flings of nickel are added as cathalysator in a reactor under high pressure and high temperature and hydrogen gas is streaming through the paste. Then a firm fat, hardened margarine, with high content of transfats.
Hardened margarine causes disease and dramatically elevates the heart attack risk. Hardened margarine is the part of many pastries and pre-fabricated food to be bought on the grocer’s and bakeries. Margarines stored at the dairy counter no longer contain transfats. Instead they are made of saturated fats, for instance coconut butter or palm oil (both transported from the tropics in tanks which on the other hand could have contained toxic chemicals). The palm oil is produced on ground where devastated rain forests once have existed. These fats have gone through randomizing with toxic chemicals like sodium ethylate so that their grainy consistency has become more like butter. They are randomized margarines. After this process it has to be bleached, dyed and flavoured with chemicals in purpose to look like butter.
There is no evidence that the randomized margarines are less risky to the health than the hardened margarines. On the whole they are not tested by the manufacturers. But the commercial advertising for margarine, for instance Becel is still overpowering. It alleges that the sludge is beneficial to the heart. All this due to the good memory of the National Food Administration (Livsmedelsverket).
So, before we know that the margarines are harmless we ought to eat butter which is a natural product. Research indicates that butter is beneficial to the health. The margarine fats are not biologically right for us and they contribute an incorrect function in our bodies and evoke illnesses. They are also excessive on Omega-6. There is also research that contributes margarines impair the insulin resistance.
PROTEINS:
First of all proteins are building materials. They are composed of amino acids of which several are essential, we can’t produce them ourselves that is, and they have to be brought with the food. There are entirely animal proteins which contain all essential amino acids in the right combination for us. Excessive proteins are transformed into glucose and are used as fuel.
Proteins we are supposed to have in normal quantities. This means normally 0, 0013 – 0,004 ounces proteins per 2, 2 pounds body weight. Study a nourishment table to figure out how much protein different foodstuffs contain. Meat contains about 20 % proteins (the rest is mostly water). If you cover the whole need of proteins by having meat and are supposed to supply 2, 12 ounces of proteins it will make 10, 58 ounces per day. Minus other protein sources.
CARBOHYDRATES:
The carbohydrate intake we are supposed to keep low. The carbohydrates elevate the blood sugar and the blood insulin which is harmful for everyone. Diabetics, persons with the metabolic syndrome, overweight and other sick people are supposed to keep the carbohydrate intake very low.
Healthy, physical active persons can eat more carbohydrates as they burn the energy and therefore they don’t gain significantly high blood sugar. But if they eat as much carbohydrates as the National Food Administration recommends they will run the risk to become ill sooner or later.
The National Food Administration recommends 50 – 60 % of the calorie intake in shape of carbohydrates. If the metabolically healthy persons instead have 30 – 40 % of their calorie intake in shape of carbohydrates there is less risk for them to gain overweight and become ill.
TYPE-1 DIABETES:
Persons with Type- Diabetes have everything to gain by keeping the blood sugar down by a low carbohydrate intake. Then they can do with low insulin dosage which reduces the risk to gain attacks of low blood sugar (hypoglycaemia). Low blood sugar and low insulin levels also reduce their risk to be hit by complications due to diabetes like for instance heart attack, stroke, blindness, amputation of legs, renal failure, and dementia etc.
The nutritional establishment, the professors and the dieticians mean that Type-1 diabetics can eat as everyone else, high carbohydrate intake inclusively, and that they can fend off the high blood sugar by elevating their insulin dosages.
However they are warning about the animal fat as they believe that it can clog the blood vessels (as earlier mentioned this totally lacks basic data). These diet advices for Type-1 diabetics give them a very bad long term prognosis.
THE METABOLIC SYNDROME:
Which is a complex of illnesses which completely or partly precede Type-2 Diabetes? The person than has a deteriorating ability to transport the blood sugar, helped by the insulin, into the cells. The person has not got a continued elevated blood sugar and high blood sugar when fasting yet but a prolonged elevation of the blood sugar after a meal high on carbohydrates. The blood insulin level can be very much elevated. These elevations of blood insulin and lingering high blood sugar causes en elevated risk for vascular disorders. Persons with the Metabolic Syndrome are also often, but not always, overweight (often fatness concentrated to the belly area). Many heart attack patients are thin and normal weight does not exclude heart disease. General components of the Metabolic –Syndrome are even high blood pressure and divergent blood lipid count.
TYPE-2 DIABETES:
Type-2 Diabetes has a continuously elevated blood sugar and elevated blood sugar when fasting. They have been preceded by impaired insulin resistance and high blood insulin. These persons are exposed to a strongly elevated risk to gain all kind of illnesses, cardiovascular diseases, stroke, renal failure, blindness, circulatory failure in the legs (with sores on the feet which can lead amputation), dementia, cancer, asthma, allergies etc. It has been known for a long time that the most important to a Type-2 diabetic is keeping the blood sugar low. Health care staff has usually not known hitherto that the best way to keep the blood sugar low is reducing the carbohydrate intake. All carbohydrates (sugar and starch) elevate the blood sugar and starch at least as much as sugar. The nursery staff believes generally that the only ways to lower the blood sugar is by eating blood sugar lowering tablets or inject insulin.
At changeover to LCHF diet the Type-2 diabetic often can reduce or interrupt the medication when the person has turned healthier. Also at changeover to LCHF the person can interrupt statine treatment at once because the risk in gaining heart disease sinks down to nearby zero with this diet. Nothing shows that astatines are beneficial to low carbohydrate eaters and there must be a proved effect there for a reason to medicate. When you no longer eat so much thrombosis establishing Omega-6 and margarines you are likely not to need anticoagulants anymore. More research about this is of course needed.
OVERWEIGHT:
The most general reason for overweight is an over intake of energy in the form of carbohydrates. Large quantities of carbohydrates cause elevated blood sugar which in its turn causes elevated blood insulin. This can give rise to insulin resistance within the cells which causes all the more higher level of blood insulin. The insulin transforms the blood sugar into fat which makes deposits of it in the fatty tissues. The high blood insulin also blocks the fat burning process. Therefore the insulin must get down to a normal level before an overweight person can burn fat from the fatty tissue. The insulin resistant person has a constantly elevated insulin level and never comes down to the level where fat deposits can be burned.
The fat deposit then works like a blocked bank account where only depositions but no withdrawals can be done. An important factor in the development of overweight is the hunger and the cravings caused by high blood sugar and blood insulin levels. It is well testified by many overweight – that they are so terribly hungry and feel peckish all the time. The mechanism behind the craving has probably indirectly to do with the high blood insulin. I believe that the craving starts when the blood sugar is beginning to turn down. Maybe it does not have to be circumstances like too low blood sugar as Type -2 diabetics feel as much peckish even though their blood sugar does not turn down.
Natural fat intake does not elevate the blood sugar or the blood insulin. If you exchange carbohydrates for fat the overweight is able to burn the fat deposits. Fat burning is therefore facilitated by the LCHF diet.
ADDITIVES:
Beside the artificial fats in margarines and the cooking oils high on Omega-6 the food industry has produced a number of additives which have been added to the food.
These chemicals have different functions like for instance colourings, flavourings, preservatives, thickeners, stabilizers and so on. No additives are to advantages for the mankind; their only purpose is to increase the manufacturers’ profits. Performed research concerning harmlessness is arranged and is paid for by the industry itself. The mostly discussed additive is Glutamate. Moreover it is denominated as MSG (Monosodium glutamate), flavourings, E 620 – E 630 where E 621 (sodium glutamate) is the most common. Glutamate makes many biological effects to the body, it increases our appetite and hunger, it gives us mental disturbances, it affects the pancreas and stimulates our insulin production which also increases the hunger and makes us overweight.
PHYSICAL TRAINING:
Physical training is very wholesome to the body. It stimulates the circulation and strengthens the movement organs. However physical training is not necessary in order to loose weight and get healthier.
VEGETABLES AND FRUITS:
Vegetables are beneficial to eat. They contain vitamins, minerals and are tasty and decorative. Vegetables growing above the ground don’t have such a high content of carbohydrates. Root vegetables have a little bit higher content of carbohydrates.
Fruits are on the whole a sugar solution. There are no benefits in fruits which can’t be found in vegetables. Persons who are, in high degree, very sensitive to carbohydrates put on weight by eating many fruits, and a high fruit intake can therefore prevent weight loss.
FIBRES:
In fact fibres don’t anything valuable. They can be tough for the intestines to work with and they can cause gas formation and intestinal irritations. Some people need a certain quantity of fibres to avoid constipation. They can then eat a fibre product without carbohydrates connected with it.
THE ENERGY BALANCE:
Some persons are telling, and some researches indicate that you can loose more weight on LCHF diet than on similar energy quantities from other diets, for instance low on fats.
By the way, the foremost reason for a better weight loss with LCHF is that your don’t feel as much hungry and peckish as on diet low on fat which instead makes you more satisfied with a lower quantity of calories.
HEALTH BENEFITS:
I have received many reports concerning health benefits due to LCHF diet. Some reports are collected in the article Health benefits.
CHILDREN:
All children, even overweight, can be on a diet high on natural fats but they ought to avoid margarines and Omega-6 oils. Very likely they don’t need a diet especially strict on carbohydrates as they are much in motion and they are growing. But they ought to be on a diet considerably lower on carbohydrates than the one as the National Food Administration recommends. If the overweight won’t go down in desired extension on a diet moderately low on carbohydrates, the child has to reduce the quantity of carbohydrates until the weight will go down or at least not increase.
Children who are eating many carbohydrates, margarines, cooking oils and other additives in a diet low on animal fats may receive disturbances in their mental functions. They may be disturbed in their concentration ability, aggressive, over-active and have their intellectual development deteriorated. These children have to change their diet; reduce the carbohydrates and eat butter and other animal fats, inclusive Omega-3 and completely exclude the artificial fats and additives. You never know which of these they tolerate the worst so therefore it is for the best to keep away from them all. As long as the effects of the margarine fats and the modern vegetable oils are unknown what they can do to human beings you have better doing without them. Children ought to have natural and ecologically produced food.
COMMON QUESTIONS IN MY BLOG:
Read more about the LCHF method in all the other articles in my blog. All LCHF spokesmen have their own bias on their message. The fundamental features however are mutual. This text is my bias on the LCHF method.
Subscribe to:
Posts (Atom)
