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  #1   ^
Old Wed, Sep-19-18, 07:17
Demi's Avatar
Demi Demi is offline
Posts: 26,664
 
Plan: Muscle Centric
Stats: 238/153/160 Female 5'10"
BF:
Progress: 109%
Location: UK
Default I came up with the low carb diet Tom Watson used to lose weight – here’s how it works

Quote:
From inews
London, UK
19 September, 2018

I came up with the low carb diet Tom Watson used to lose seven stone – here’s how it works

Dr Aseem Malhotra


Last weekend I delivered the keynote lecture to a packed audience of 250 GPs and other healthcare professionals at the UK’s first accredited lifestyle medicine conference in Yorkshire. Much of the day focused on the root causes behind the public health crisis of type 2 diabetes and obesity and what we can do to fix it. For decades, powerful food companies have profited from promoting misleading health messages and aggressively marketing junk food to children and the most vulnerable members of society.

Chocolates, sugary drinks and crisps are available to anyone anywhere, anytime thus saturating the food environment and making such products unavoidable and normalised. Half of the British diet is now ultra-processed food and even our hospitals have become a branding opportunity for the junk food industry.

In an effort to combat the epidemic of health misinformation I wrote the Pioppi Diet, which brings together the totality of evidence on what individuals and policy makers can do to rapidly improve health and reverse the twin epidemics of obesity and type 2 diabetes. I told this newspaper that I would rather the book sold ten thousand copies and influence policy changes to help curb obesity than sell a million and that not happen.

Lifestyle changes more powerful than any drug

So I was pleasantly surprised when the deputy leader of the Labour Party Tom Watson contacted me a few months ago to let me know he had “relatively easily” lost 98lbs and improved his health from specifically following The Pioppi Diet. Strong political leadership in tackling obesity has so far been lacking. It’s therefore very welcome news that Tom has promised to set up an independent cross-party commission to investigate the best way to prevent type 2 diabetes if Labour gets into power.

What really helped him, he told me, was understanding the science behind the 21-day lifestyle plan outlined in the book. With detailed explanations and references, The Pioppi Diet also busts many myths prevalent in today’s medical, nutrition and weight loss industries, including why we should stop fearing saturated fat and cholesterol, how you can’t outrun a bad diet, why you should stop counting calories and stop snacking. But the most important message is how lifestyle changes are more powerful than any drug in preventing and treating heart disease and come without side effects.

Type 2 diabetes in remission

Last year myself and two eminent cardiologists published an editorial in the British Journal of Sports Medicine on the root cause of heart disease, which is a combination of chronic inflammation and insulin resistance. Interestingly these are also at the root of obesity, type 2 diabetes and high blood pressure and the best way to tackle these root causes is through simple lifestyle changes outlined in the book.

So here’s the up to date evidence based Pioppi Diet lifestyle plan which helped Tom lose weight and send his type 2 diabetes into remission.


ENJOY
Three meals/day and eat only until you feel full.
At least two to four table spoons of Extra Virgin Olive Oil (EVOO) daily.
One small handful of tree nuts (walnuts/almonds/hazelnuts/macadamias) daily.
Aim for at least five to seven portions of fibrous vegetables and low sugar fruits a day. We suggest one or two pieces of low sugar fruits and at least five vegetables a day.
Vegetables should be included in at least two meals daily
Oily fish at least three times a week.

AVOID
All added sugars (it’s everywhere, check those labels), fruit juice, honey, and syrups.
All packaged refined carbohydrates, in particular anything flour based including all bread, pastries, cakes, biscuits, muesli bars, packaged noodles, pasta, couscous and rice.
Industrial seed oils typically used for cooking (that means no sunflower, corn or soya bean oil for example).
Snacking between meals.
From week three you can introduce a square of dark chocolate like I have with my morning coffee. We encourage greater than 85% as it has the least amount of added sugar.

DON’T FEAR SATURATED FAT
As long as you’re using extra virgin olive oil then there is no harm from consuming foods such as butter, coconut oil and cheese and yoghurt. In fact the latest research suggests full fat dairy may actually be protective against heart disease and an early death.

RED MEAT
The World Cancer Research Fund recommends a maximum weekly limit of 500g/week of red meat and if possible eat less of the processed forms. Beyond that there are concerns that its consumption could increase the risk of colon cancer. Although this still remains a controversial area we also advise to stick within these limits as we don’t want red meat replacing all the positive health benefits from the foods that form the base of the Poippi Diet. Preferably opt for grass fed meat. That still means you can enjoy a weekend fry up with a couple of rashers of bacon or sausages and some bolognese courgetti and a juicy 8 0z steak or a lamb curry during the week. If you’re vegetarian can you follow the Pioppi Diet too. The key is to avoid sugar and other refined carbohydrates, industrial seed oils and ensure you’re getting in the daily extra virgin olive oil and a handful of nuts.

ALCOHOL
As a nation we’re consuming way too much. Alcohol in excess has a similar metabolic effect on the body to sugar. So stick within the current recommended limits of 14 units a week and drink like they do in the Mediterranean, no more than a glass of red wine with your evening meal which at that dose may even provide a benefit in protecting your heart. After 21 days you will have enough time to have experience life without sugar and refined carbohydrates. You may realise that you miss bread, pasta, rice, potatoes. We advise you to think of them as treats to have infrequently in small amounts and most importantly listen to your body.

MOVE
Do not sit for more than 45 minutes at a time – take two minute mini movement breaks. Walk for at least 30 minutes five days a week – make sure it’s a brisk one. Spend as much time as possible outdoors in and around nature (e.g parks, forests) Take the stairs wherever possible. Increase your movement by parking further away from the entrance to the shopping centre/office etc.
BREATHE
To reduce your stress levels, breathe in for five seconds then out for five seconds – for two minutes, four times daily or eight to 10 minutes all in one go.

SOCIALISE
Make an effort to increase time spent with friends and family each week.

SLEEP
Aim for a minimum of seven hours each night. Reduce exposure to blue light (phones, computers etc) for at least 2 hours before bedtime. Make all these changes and in just 21 days your waistline, heart, mind and body will thank you for it.


Dr Aseem Malhotra is an NHS Consultant Cardiologist and Visiting Professor of Evidence Based Medicine, Bahiana School of Medicine and Public Health, Brazil. He is co-author with Donal O’ Neill of The Pioppi Diet, a 21-day lifestyle plan. All personal royalties from the sale of the book Dr Malhotra is donating to Children in Need.


https://inews.co.uk/opinion/comment...s-how-it-works/
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  #2   ^
Old Wed, Sep-19-18, 09:12
Ms Arielle's Avatar
Ms Arielle Ms Arielle is offline
Senior Member
Posts: 19,176
 
Plan: atkins, carnivore 2023
Stats: 200/211/163 Female 5'8"
BF:
Progress: -30%
Location: Massachusetts
Default

Pretty comprehensive list of what needs doing--well written, succinctly and to the point.

And to 250 GP's!!! Hope they all act on this information.

In my school district, the vending machines are shut off during lunch.
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  #3   ^
Old Sat, Sep-22-18, 05:17
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WereBear WereBear is offline
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Posts: 14,602
 
Plan: EpiPaleo/Primal/LowOx
Stats: 220/125/150 Female 67
BF:
Progress: 136%
Location: USA
Default

More red meat for me!

I need complete proteins. I had a vegan lunch yesterday for work reasons and my digestive system is in semi-uproar as a result. How can people eat that way? And think it is healthy?
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  #4   ^
Old Sat, Sep-22-18, 18:32
Calianna's Avatar
Calianna Calianna is offline
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Posts: 1,846
 
Plan: Atkins-ish (hypoglycemia)
Stats: 000/000/000 Female 63
BF:
Progress: 50%
Default

While I definitely agree with a lot of what he's saying, I have problems with a few things in that list:


Quote:
ENJOY
Three meals/day and eat only until you feel full.
At least two to four table spoons of Extra Virgin Olive Oil (EVOO) daily.
One small handful of tree nuts (walnuts/almonds/hazelnuts/macadamias) daily.
Aim for at least five to seven portions of fibrous vegetables and low sugar fruits a day. We suggest one or two pieces of low sugar fruits and at least five vegetables a day.
Vegetables should be included in at least two meals daily
Oily fish at least three times a week.




EVOO - 2-4 TBSP daily. Nothing wrong with cooking with it, but even then, I can't imagine getting 2-4 TBSP of it in my diet every single day, since 2 TBSP is usually the amount used in a recipe with 4 servings. Not sure where else I'd use it, considering that I can't stand oil and vinegar dressing on salad, and I'm certainly not going to chug EVOO just to get in the "required" amount.


Nuts - that's fine for most people (unless they're allergic), but they're a trigger for me. One handful inevitably leads to scarfing down the entire container.



5-7 servings of fibrous veggies and low sugar fruit - I can handle the fruit - I still eat some berries. But fibrous veggies tend to do a real number on my gut, unless I eat very limited amounts. I can handle maybe 3 servings a day without a problem.


Oily fish 3 times a week - Assuming you're ignoring warnings about limiting fish consumption because of the mercury content, getting really good fresh fish is difficult unless you live very near a coast. Otherwise, you're limited to frozen and canned... Three times weekly? Um... maybe work up to that much.



Quote:
From week three you can introduce a square of dark chocolate like I have with my morning coffee. We encourage greater than 85% as it has the least amount of added sugar.




What's wrong with baking chocolate? That's 100% chocolate, hard core chocolate, no sugar added at all. Besides, even the small amount of sugar in the 85% chocolate would be enough to trigger some of us to fall face down into a vat of sugars.


Quote:
DON’T FEAR SATURATED FAT
As long as you’re using extra virgin olive oil then there is no harm from consuming foods such as butter, coconut oil and cheese and yoghurt. In fact the latest research suggests full fat dairy may actually be protective against heart disease and an early death.




So which is it? You need the EVOO to protect you from harm from sat fat? Or sat fat from full fat dairy is protective in and of itself?


Quote:
RED MEAT
The World Cancer Research Fund recommends a maximum weekly limit of 500g/week of red meat and if possible eat less of the processed forms. Beyond that there are concerns that its consumption could increase the risk of colon cancer. Although this still remains a controversial area we also advise to stick within these limits as we don’t want red meat replacing all the positive health benefits from the foods that form the base of the Poippi Diet. Preferably opt for grass fed meat. That still means you can enjoy a weekend fry up with a couple of rashers of bacon or sausages and some bolognese courgetti and a juicy 8 0z steak or a lamb curry during the week. If you’re vegetarian can you follow the Pioppi Diet too. The key is to avoid sugar and other refined carbohydrates, industrial seed oils and ensure you’re getting in the daily extra virgin olive oil and a handful of nuts.




I find that I feel much better on red meat than fish or poultry - preferably BEEF, not that wild about pork, and lamb is too outrageously expensive to even consider (not referring to any processed meat either). I could limit myself to 500 g of red meat weekly, but that would mean eating far more poultry.



Quote:
MOVE
Do not sit for more than 45 minutes at a time – take two minute mini movement breaks. Walk for at least 30 minutes five days a week – make sure it’s a brisk one. Spend as much time as possible outdoors in and around nature (e.g parks, forests) Take the stairs wherever possible. Increase your movement by parking further away from the entrance to the shopping centre/office etc.




On days when I work 8 hours, I regularly put in at least 15,000 steps. I'm on my feet the entire time (except for a maximum total of 35 minutes when I get to sit during breaks). Today I only put in 12,000 steps, but that was because I was only scheduled for 5 hours. I think I have this part down pat - not that I've seen it do any good at all for losing weight.
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  #5   ^
Old Sat, Sep-22-18, 20:33
GRB5111's Avatar
GRB5111 GRB5111 is offline
Senior Member
Posts: 4,036
 
Plan: Very LC, Higher Protein
Stats: 227/186/185 Male 6' 0"
BF:
Progress: 98%
Location: Herndon, VA
Default

Red meat propaganda. Not sure what he's attempting to say here:
Quote:
"Although this still remains a controversial area we also advise to stick within these limits as we don’t want red meat replacing all the positive health benefits from the foods that form the base of the Pioppi Diet."


Beef is the majority of my protein intake. Yes, I eat a variety of fish and eat pork, chicken, lamb, and eggs, but beef as red meat is what I find most satisfying and beneficial.
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  #6   ^
Old Sat, Sep-22-18, 21:27
Ms Arielle's Avatar
Ms Arielle Ms Arielle is offline
Senior Member
Posts: 19,176
 
Plan: atkins, carnivore 2023
Stats: 200/211/163 Female 5'8"
BF:
Progress: -30%
Location: Massachusetts
Default

Looks like we need a Red Meat thread!! lol I can't live without beef either. Love a wide variety of meats, but beef and turkey are tops. Beef is rather filling and satisfying like nothing else.
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  #7   ^
Old Tue, Sep-25-18, 06:29
Zei Zei is offline
Senior Member
Posts: 1,596
 
Plan: Carb reduction in general
Stats: 230/185/180 Female 5 ft 9 in
BF:
Progress: 90%
Location: Texas
Default

Quote:
Originally Posted by Ms Arielle
Looks like we need a Red Meat thread!! lol I can't live without beef either. Love a wide variety of meats, but beef and turkey are tops. Beef is rather filling and satisfying like nothing else.

http://www.diagnosisdiet.com/meat-and-cancer/ Dr. Georgia Ede's takedown of the WHO's claim about red meat and cancer. Worth a read for any who haven't seen it yet.
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  #8   ^
Old Tue, Sep-25-18, 08:29
teaser's Avatar
teaser teaser is offline
Senior Member
Posts: 15,075
 
Plan: mostly milkfat
Stats: 190/152.4/154 Male 67inches
BF:
Progress: 104%
Location: Ontario
Default

I would like to see a "wholesome," "Mediterranean" style low carb diet put up against traditional Atkins in a study. Christopher Gardner tested Atkins vs. other approaches, including low fat, in the A to Z study. Atkins was more effective than a low fat diet in that study. Later he tested Holy Granola low fat vs. Holy Granola low carb--told people to concentrate on "healthful" oils, "healthful" meats like salmon etc. in the low carb arm--and in that study, no advantage to low carb. This gets quoted as evidence of no advantage of low carb--just shows that there are conditions, maybe--Atkins with one arm tied behind its back--where low carb loses the advantage.
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  #9   ^
Old Tue, Sep-25-18, 10:23
GRB5111's Avatar
GRB5111 GRB5111 is offline
Senior Member
Posts: 4,036
 
Plan: Very LC, Higher Protein
Stats: 227/186/185 Male 6' 0"
BF:
Progress: 98%
Location: Herndon, VA
Default

Deleted text.
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  #10   ^
Old Wed, Sep-26-18, 01:01
Lulumae's Avatar
Lulumae Lulumae is offline
Senior Member
Posts: 1,092
 
Plan: Atkins, sort of
Stats: 184/166/152 Female 5'6
BF:
Progress: 56%
Default

I am not sure I'd lose if I followed those guidelines, but they do sound pretty healthy overall. Maybe ok for maintenance. I'm curious about the optimum meat consumption, ethical issues aside. I sometimes feel like eating meat and sometimes not. When I eat a reasonable amount - on average once every other day I would think - it seems to have a beneficial impact on my digestion. But long-term who knows?
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