Wed, Sep-19-18, 07:17
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Plan: Muscle Centric
Stats: 238/153/160
BF:
Progress: 109%
Location: UK
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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.
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