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Help for Low-Carb Dieters: Collection of Top Posts From Dr Michael Eades

Published on January 15, 2014,

Long-time low carb guru Dr Michael Eades has put together a handpicked collection of his best low carb diet posts from over nine years of writing and blogging – a fantastic read and resource for anyone starting, following or restarting a low carb diet…

Dr Michael Eades

Dr Michael Eades

…Some of the most accessed posts I’ve ever written were the two posts on all the tips and tricks I know for starting or restarting a low-carb diet. Following these will get most people through any difficulty they may encounter.

Tips and tricks for starting (or restarting) a low-carb diet. Part 1

Tips and tricks or starting (or restarting) a low-carb diet. Part 2

One of the post I go back to myself when I need inspiration is the following one. It’s about an amazing woman whose success led me to use a different strategy to generate my own internal motivation.

Meditating in the garden of self loathing

Many people have terrific success with low-carb dieting. Then slowly end up drifting back into their old way of eating and, ultimately, their old weight. They then decide to recommit and low-carb again. Then find it doesn’t work as well the next time around. These next few posts tell you why and how you can overcome the problem. (It started out to be two posts, but many comments encouraged me to add another short post in between parts 1 and 2.) I’ve found the books mentioned in the Part 2 post to be helpful in many areas of life besides diet.

Why is low carb harder the second time around?

More thoughts on why low carb is harder the second time around

Why is low carb harder the second time around? Part 2

The debate continues to rage over whether it is the restriction of carbohydrates or the reduction of calories in a low-carb diet that brings about the weight loss and other positive changes. Here are two posts in which I give my take on the debate and a third describing some real caloric torpedoes to low-carb diets.

Low carb and calories

Low carb and calories. Part 2

Caloric torpedos

I included the next post because it describes what leptin is, how it works and why low-carb diets allow more of it to get to the brain where it exerts its anti hunger effects.

Leptin, low carb and hunger

The inclusion is the post of mine that has received the most hits and the most comments of any other post, so I figure it touched a nerve on a lot of people. It’s a basic overview of the metabolic process of ketone production and how it all works with a low-carb diet. I’ve had a zillion people ask me what the photo at the top of the post has to do with the post. The answer is, I guess, that it doesn’t have anything to do with it. I put it there because ketones fueled our ancient ancestors through many a hunt, so I figured the picture was apropos.

Metabolism and ketosis

The last post contains an article I wrote a few years ago for a now defunct magazine. It talks about how and why low-carb dieting works but also about why it can’t be done in a half assed way. Like so many things in life, a low-carb diet requires commitment to reap the full benefits.

We never failed to fail

More at: Help for low-carb dieters

Four Simple Steps to a Healthier and Leaner Life

Published on September 25, 2013,

The Diet Doctor Andreas Eenfeldt has published another excellent post that distills health and weight management down to four simple steps: eating a low carb diet, intermittent fasting, sleep and exercise. This is from the Diet Doctor…

4 steps to a healthier leaner life

4 steps to a healthier leaner life

Many are jumping from diet to diet in pursuit of a thin and healthy body. Over the past eight years, GI (low-glycemic) and then LCHF, have been the most popular methods in Sweden. However, during the past few weeks intermittent fasting in the form of 5:2 (eat just 5-600 calories two days a week) has become hysterically popular.

The reason is likely that all three methods work. Furthermore, they work in a similar way.

The figure above is from a recent and worth-reading post by science writer Ann Fernholm:

You’ll Become Less Sweet with the 5:2 Diet (Google translated from Swedish).

Lifestyle for Weight Regulation and Health

The figure above shows how all versions of a low-carb diet (for example a low glycemic load diet, LCHF, Atkins or Paleo) will lower blood sugar and the fat storing hormone insulin. And so does intermittent fasting, such as 5:2 or 16:8. And so do exercise and adequate amounts of sleep and relaxation (by hormonal influence).

In other words, a low-carb diet, intermittent fasting, good sleep and exercise create a synergistic effect – for optimal weight and good health.

However, diet is by far the biggest piece of the puzzle when it comes to weight.

See more (including the opposite scenario) at Four Simple Steps to a Healthier and Leaner Life

LA Lakers ‘Flip The Pyramid’ and Go Low Carb

Published on June 24, 2013,

The Los Angeles Times has an interesting article about the LA Lakers basketball team and how they have been put onto a low carb, low sugar, high fat diet. Stars like Kobe Bryant are crediting the new diet with improved performance and steadier energy levels…

Kobe Bryant of the Los Angeles Lakers scores 8...

Kobe Bryant of the Los Angeles Lakers scores 81 points against visiting Toronto Raptors (Photo credit: Wikipedia)

Last summer, Gary Vitti put the Los Angeles Lakers on a diet. Not just any diet but one based on the theories of Dr. Cate Shanahan, a Napa-based advocate of low-carb and, more important, low-sugar and high-fat eating (as long as the fats are the right ones). The program is similar to the popular Paleo Diet, preferring meat from pastured rather than grain-fed animals and avoiding carbohydrates and processed foods.

The reaction has generally been good, Vitti says, but it took a little while. “It wasn’t an easy sell,” Vitti says, but he had a powerful advocate. “Kobe [Bryant, the star guard] was really on board right away because, as he’s getting older, he knows he needs an edge and that nutrition can be one of them. Since he’s adopted it, he says he feels remarkably better.”

Bryant has credited the diet of lean meat and vegetables, and avoiding carbohydrates, especially sugar, with his remarkable late-career resurgence last year.

Other players were a little tougher to persuade. When Vitti and his team, including strength and conditioning coach Tim DeFrancesco, who is in charge of implementing the program, analyzed the diet of center Dwight Howard, they were amazed. “He was eating the equivalent of something like 23 Hershey bars a day,” Vitti says. “A lot of that was fruit, which is supposed to be good, but besides the vitamin C he was getting, there was a lot of sugar. He’d have a lot of energy, then get these insulin spikes and crash really quick.”

Since Howard adopted the diet, Vitti says, his energy levels have remained much more stable.

During the season, the Lakers feed the players twice a day, with a chef trained in Shanahan’s theories. The doctor also Skypes with the staff and the players’ wives and personal chefs. Breakfast usually consists of an omelet station and a buffet with things like whole wheat pancakes and oatmeal. Lunch includes a pasta station and a buffet with two kinds of meat and lots of green leafy vegetables.

“We’ve turned the whole [dietary] pyramid upside down, that’s what we’ve done,” says Vitti. “I went 25 years without having whole milk or a stick of butter in my refrigerator. I didn’t eat bacon. No fatty meat. We’ve flipped that upside down. Now 50% to 60% of our calories are coming from fat. It’s the source of the fats that’s important.”

More at:  Gary Vitti’s low-carb diet for the Lakers

See more from Dr Cate Shanahan here

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