Fri, Sep-25-09, 10:52
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Senior Member
Posts: 2,036
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Plan: VLC 4 days a week
Stats: 337/258/200
BF:
Progress: 58%
Location: Québec, Canada
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World's shortest description of everything you can do to lose weight...
http://www.paleonu.com/get-started/
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If you can do step 1, that is about 50% of the benefit and alone a huge improvement on the standard american diet (SAD) By about step 6 you are at about 75% , by step 9 about 80% and at 10 you are at 99% for most people.
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http://www.paleonu.com/panu-weblog/...ose-weight.html
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Let's see if I can write the world's shortest description of everything you can do to lose weight. OK, you'll have to read some of the rest of the site to make sense of it, I suppose. But it will still be pretty short.
PaNu is not a weight loss program. It is a healthy eating regime that also happens to be the most powerful and simplest (not easiest, necessarily) regime that I have encountered to achieve your genetically determined normal lean body weight. Being at a particular weight is simply evidence of a having a healthy metabolism, and should obviously not be a health goal in itself. Otherwise I would be Dean Ornish.
If you have trouble losing weight following the first 4 or 5 steps, you may have what I unscientifically call a "broken metabolism".
If you have a broken metabolism, with stubborn residual insulin resistance (liver, not adipocytes), or your leptin receptors are screwed up by WGA from wheat and your satiety switch is broken, or any of a number of theoretical metabolic derangements from years of eating the standard american diet, you may have trouble losing weight without going VLC (say 5-10% carbs) and you might indeed gain weight if you eat excess protein beyond your needs.
The extra insulin response to excess dietary protein may simply drive more fat storage. I would not expect this in most people, but it may happen in some. See this.
What to do?
If you can't lose weight and you need to, you must cut carbs until you have ketones in your urine. Ketones in your blood is ketosis. Ketones in your urine is ketonuria. Ketonuria is proof of ketosis. GNG (gluconeogenesis) and ketosis is the sure way to prove your insulin levels are low as you can get them.
Then, as dietary fat has the least effect on serum insulin, and dietary protein has a small but measurable effect, eat only the minimum necessary protein (.8 -1 g/Kg/d) and the rest as fat.
5% carbs should guarantee GNG and ketonuria. (This will mean almost no vegetables and no sugary salad dressings, etc. Your food must be naked except for healthy fats)
15 -10% protein (drop it as you adapt)
80-85% fat
This, by the way, is ridiculously easy to achieve if you use butter and cream, but a bit impractical otherwise. This is close to Kwasniewski's Optimal Diet. Read the book.
A few more things not mentioned by Kwasniewski but that I think are important:
It is helpful to absolutely eliminate fructose from your diet if you have any issues with weight. The SAD (standard american diet) has absurdly high amounts of fructose that destroy your liver's insulin sensitivity. Fructose may be the single biggest cause of broken metabolism.
The second biggest (or maybe first, who knows?) cause of broken metabolism may be gluten grains. Wheat germ agglutinin (WGA) binds leptin receptors and insulin receptors, in addition to nasty effects on the immune system and gut. So even if you have no immunologic issues like celiac disease, and you don't believe like I do that almost everyone has subclinical damage to the gut from gluten grains, wheat may be making it harder for you to lose weight by affecting your satiety switch and by directly causing fat storage.
I don't know if Omega 6 linoleic acid ("the third horseman") has any effect on weight loss, but you have plenty of reason to avoid it already.
Stick to white rice and potatoes if you absolutely must eat starch. No wheat, barley or rye.
Try eating one big meal a day to satiety, then allow yourself nothing but decaf coffee with whole cream or fast the rest of the time. I eat like this about three days a week. It is really easy once you are keto-adapted*
It is, I believe, easier to go cold turkey from carbohydrates than taper off. Teasing yourself with cereals and bagels is more difficult than simply enduring a few days of nausea or hypoglycemia. Just carry a container of sliced oranges or apples and eat a slice if you are hypogycemic. (Yes, there is a bit of fructose there, you are just eating it while you adapt to ketosis) Totally avoid grains and starches. Use fruit for emergencies. It will pass.
*I define keto-adapted as being conditioned enough to ketosis that you can easily fast without getting light headed or hypoglycemic. I think VLC (50g) or ZC (5-10 g) folks are all ketoadapted. LC (100g/day carbs) not as much. Even if not in ketosis all the time, KA folks can slip in and out of it easily and their metabolism has all the machinery for ketosis and GNG constructed. Caution: metabolic speculation informed by experience.
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http://www.paleonu.com/panu-weblog/...nu-mission.html
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When I first heard Gary Taubes on NPR 2 years ago, and then read his book (twice in 2 weeks) I started reading on nutrition several hours a day, including thousand of abstracts, hundreds of full text papers, dozens of diet books, newest editions of textbooks on biochemistry, cell physiology, cardiology, gastroenterology, endocrinology, several textbooks of comparative animal physiology and anatomy, books on evolution, anthropology, archaeology, paleoanthropology...
...my mission is simple:
When I saw a video presentation of Gary Taubes speaking out west, he was asked what he really wanted. He said that he really wanted medical doctors who were convinced of the truth in GCBC to work to change things.
I am a medical doctor so here I am..
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http://www.paleonu.com/panu-weblog/...hite-flour.html
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Not everyone reading this makes the nutrition blogosphere rounds for the latest biochemical tidbits. Quite a few people don't yet know what “macronutrient” means, and that's OK. They are busy living their lives. I like to think one advantage of the PaNu approach is that you can be healthy without a calculator or a scale, or any doctor-provided tests whatsoever, but you do need some basic knowledge to start making choices.
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This is very good advice. There isn't much missing here. Other than he could have told people that you must also avoid artificial sweetener.
Also it is worth noting that if your have a "broken metabolism", chances are that you are always going to be struggling to control your weight. And it's getting worst with every generations. We must reverse the trend with our children at least, so that they struggle less and their own children even less.
Patrick
Last edited by Valtor : Sat, Sep-26-09 at 08:10.
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) I did drink tons of water - at least 8 liters daily. But it didn't cause any weight loss. Have not done it this time around as I keep coming up with folks saying that drinking tons of water is just another one of those diet "myths", so at present I have only been drinking water when I feel like it rather than forcing it down. That generally works out to around 6-8 glasses of water a day.
So what he's saying is that it's wise to increase fats in the beginning? Something like that? I'll have to click on the actual links and read more, obviously. Is the recommendation to always have your fat levels at like 80-85%? Or just in the intial stages, in order to switch to a fat burning metabolism?
Linear Mode
