Lose weight and improve health with a low-sugar and high-fat diet Part1
[Keto Subtitle Group] (Translation: Zeng Jianzhang, Sa Jingxian) What I want to do is to talk about a few slides for about 10 or 15 minutes. Maybe you have heard me before Speeches
and even seen my videos on Youtube I hope they're not too dull The slides will get us on the same page at first and then I'll turn off the slides and walk off stage Basically I want to talk to you guys directly and so The advantage of doing this is that some people have questions but are not sure whether to ask or not,
but some people bravely raised their hands and asked the same question . The key points that everyone is interested in are
actually quite repetitive, so I think these questions and answers will be more helpful as an opening.
I want to tell you that I sometimes
jokingly say it half-seriously that I am a rehabilitating academic I was an emeritus professor of medicine in my 50s and I am very impressed
with the knowledge of research and teaching in medical school It was very frustrating at the time where I was 10 years ago and
these things weren't very accepted so I left and went to
work in a biotech company for a while and then a guy named Jeff Volek a bright young guy came along Say to me
Steve you know what I read your article you should really go back to this field cause it's important so Jeff sort of picked me up and dusted off we co-authored a book
and he and his team did Some great research including an article that just came out last Saturday adds new scientific evidence to the debate on whether saturated fat is good or bad, showing
that if you eat saturated fat in a healthy diet, it means low sugar and less refined carbs It's definitely not harmful or dangerous.
We're going to talk about Jeff today. It's like pulling me back from my self-imposed academic exile . The process of developing these into applications
and passing it on to healthcare providers like hospitals or companies that insure themselves because we're dealing with a diabetes epidemic and if we don't find a way to reverse that trend it's going to basically bankrupt the healthcare system. Whether it is Australia or the United States
or any developed country, there is a statistic that was obtained last year that is quite scary. In China, they did a survey last year. This survey can only be done by China.
They systematically surveyed the entire country and found that 11% of the citizens It's type 2 diabetes and in the U.S.
We think it's 9%
but maybe it's higher but 11% in a country as big as China you can count over 1.3 million sorry it
's over 130 million we have to figure out a way to reverse it So we started a company
and got some initial funding. It's not a for-profit company. Our goal is to develop a system that will prove successful and eventually estimate In 5 years
we're going to give it away for free because that's going to be necessary so what we're going to start off with is to give people an idea of what a low sugar diet process
looks like I'm putting a picture because
it was taken around 1910 And this was taken on the coast of the northern arctic in Canada with a guy in the background but there are two women here and I'm telling you any of the women here
know more about the application of the ketogenic diet than I do because this The Inuit have lived in the arctic for over 3,000 years and they lived in a very harsh environment yet were able to get food to feed their families and we know some of them live to be 7 or 80 so it's not a short-lived diet people keep saying to them to beat obesity But they're all short-lived and they didn't
live in a harsh environment since the Neolithic period, but this diet
allowed them to sustain a culture for more than three thousand years.
They knew what to feed their children. Their grandparents knew what to feed their grandchildren, but unfortunately. They didn't write it down
because there were no scribes so we don't know what the diet was about because my ancestors came to North America and
ran and told them you were all eating wrong we'll talk about that later it's interesting there are some people of European descent
Caucasian and The Inuit Expedition I find it interesting that the Inuit are speaking and the whites are recording and usually the situation is reversed.
This painting is from the Arctic Expedition led by Dr. Frederick Schwatka who arrived in 1878
Arctic search to Canada in 1880 because he wanted to find a log of the Royal Arctic Explorer who was trying to find the Northwest Passage missing in the North
Pole A ship with 129 people
sailed to the Canadian North Pole in 1844. After 1844, there
was no news. No one came back alive. Even in 1878, they still don't know what happened to this expedition.
Why did they all die? So Schwatka just went. Find him actually later a lot of explorers went to the arctic a
lot of people died trying to figure out why the expedition died and these expeditions before Schwatka
their problem was they had all the food with them and if you try to take a year
that's a lot of food and Schwatka said these people know how to survive in the arctic and
we can survive on their diet and we can follow them and eat what they eat and
we ask them to teach us so Schwatka and another European in this painting have a total of four Europeans and two Inuit families.
I remember that
they left Hudson Bay on the West Bank in December 1878, so they set off in early winter and lasted 14 A total of 3000 kilometers per month Everyone came back alive and they did find a lot of artefacts, bones, boats they found some boats that washed ashore
but they didn't find the logs on the ships and they didn't find anyone alive but it's interesting that Schwatka wrote this paragraph in the diary in 100 years I later resonated with it. What he wrote in 1880 "At first, when the diet consisted entirely of reindeer meat" "It seemed insufficient to supply the body with the nutrients it needed" "was debilitating and made it impossible to continue this difficult Journey" Highlights are here "But these symptoms disappear after about two or three weeks" And the reason it resonated with me I stumbled across this diary entry While I was writing my Ph.D.
The performance is what we found it takes at least two or three weeks for
these athletes to return to their original performance. That's my new, unprecedented discovery and this guy is 100 years ahead of me. But what he didn't record was
how much meat and how much fat Is it high protein low fat or medium protein medium fat what do these guys eat
unfortunately he doesn't have it on record he's a US Army medical officer not a nutritionist can't blame him is there anyone else some would say because they are in the
arctic The polar regions have nothing to eat.
They have to eat meat and fat. I also want to see if there are other people who have a diet that
only eats meat and fat and very low carbohydrates. This is a relatively modern photo
taken in Tanzania. These are Masai male warriors you can see they are very thin and tall and these are not farmers they are nomads they carry spears but they don't hunt for a living they carry spears to protect livestock they hunt lions they herd Cows and sheep live on a diet of meat, milk and blood
that might sound a little gross their diet includes blood for a reason before the Europeans brought crystallized salt their only source of high concentrations of salt was blood and when you're chasing those who want lion that eats your livestock you sweat a lot you lose a lot of salt
you die if you don't replenish in fact my ancestors may have called these people blood drinkers savages Jeff and I came up with a term because they're smart to get it from blood those salts we call them blood drinkers a few slovaks lived with them for a year in 1920 and studied them for comparison so these people lived in the hills and some lived in valleys or lakes and farmed Raw those are Kikuyu people say you only eat meat and fat not enough nutrition to grow these people only eat meat fat and blood than their neighbors Kikuyu farmers who live by the river
6 inches taller females 3 inches taller so those Misconception
"You can eat this diet but not thrive on it" But these people look slim and healthy and that's what Orr and Gilks found And my North American continent My ancestors "discovered" the new
land but it was actually inhabited he We met people who subsisted on buffalo meat alone.
These were Native Americans from Osage. These were painted by George Catlin, a skilled painter who specialized in drawing and painting historical paintings. In Philadelphia, for some reason, he came west of the Mississippi and stayed ten years. In 1830, when there were very few white people in the area, he painted portraits of these two men and others. More than 250 of them are still in
the Smithsonian Museum in Washington DC. These portraits are special
than their bodies. Said their heads look small if the man is so good at drawing
how can the head be so small the answer is they are about 6 feet 6 inches to 7 inches tall which is not unusual for these people who eat buffalo meat as a staple food
these It's a nomadic people
they don't farm in the summer and hunt buffalo in the winter they follow the buffalo like nomads and these people take pride in that
especially the males they don't eat any vegetables at all so those who say it's a stunted diet unhealthy diet some of them The secrets
they just learned allow them to stay healthy on this diet which most dietitians think
is unbalanced and dangerous but not necessarily if we know how they eat luckily there is this guy Stefansson from Canada who It's hard to pronounce his name (Annotation: full name Vilhjalmur Stefansson) The closest I can pronounce it is probably #$%^&*! That's his name He calls himself Willie Stefansson He's studying anthropology at Harvard for his research project It was to study the Inuit so he planned to go to the North Pole for a year but somehow ended up in the North Pole for 10 years
living with the Inuit and learning their language and for two years no one from any of the Arctic research bases saw him His obituary was still in the New York Times and he came back and said
hey I found a lot of things that no one had observed before and he came back and wrote some books
and published some scientific journals describing his life with the Inuit what to eat he said they only eat meat and fat mostly fat
actually not much meat and then they eat a little bit of plants he came back around 1917 and between 1914 and 1928 all 12 vitamins What we know now
are the essential vitamins needed to maintain good health 12 were found and tested and some are only found in plants like vitamin C so he said I lived on their diet
I didn't eat any crops for two whole years As a result he was abused in many articles.
They called him a liar and his colleagues called him a liar.
To defend his reputation,
he agreed to be locked up in a research hospital in New York to prove that he
could live and stay healthy on only meat and fat. And the hypothesis of the scientists who did the research was that
he would get scurvy, which is a vitamin C deficiency. You will lose your teeth
and some bleeding spots on your skin and your joints will swell and you will die if you don't eat foods that have vitamin C like oranges, lemons, limes so they put him through this
they think it will make him sick and even have Experiments that could have died and he stayed perfectly healthy eating only meat and fat for a year so they published a journal in 1930 in a great journal
Biochemical Journal for short JBC and the abstract says Stefansson's experiment failed
because He's not sick.
we're no longer allowed to do experiments like this. Fortunately, he's eating what the Inuit taught him to eat, and Dr. McClellan and Du Bois, who oversaw the experiment, accurately quantified the content of his diet, albeit indirectly. But we finally have something very close to what
these Arctic dwellers are eating. They eat 115 grams of protein a day , which is 15-20 percent of his daily energy expenditure for his 5-foot-8 height, his only carbohydrate.
The source is
from some muscle glycogen in the meat he eats and we calculate that's about 2% of the daily value of energy expenditure.
About less than 10 grams of everything else comes from fat. So we estimate that more than 80% is fat, which is scary. Yesterday I told the guy sitting next door
that 75% to 80% of my calories a day were fat and the guy was like "are you dying" I ate the same thing he ate you know more than just Eating meat
is not only lean parts , but also offal,
including brain, bone marrow, liver, kidney, all back to the table. As long as the animal is raised in a clean environment,
there are no problems with parasites or chemical contamination.
The conclusion is that we have these. The approximate content of a person's diet So when you limit your protein intake to moderate amounts
and eat very little carbohydrates what your body does is convert the fat you eat or body fat on your body into a chemical called ketones Ketones are in Medicine, nutrition has a very bad reputation because the school teaches us that when the ketone body concentration in the body is very high, it will develop into ketoacidosis and if you don't aggressively go to the hospital or the emergency room,
you will die, but ketoacidosis only occurs in the first place. Type 2
diabetes is congenital diabetes, which is diabetes where your body doesn't produce insulin and if you don't have insulin your body goes to ketoacidosis and if your body can produce even a little insulin it won't Ketoacidosis So type 2 diabetes is not ketoacidosis If you have a moderate protein intake and keep your carbohydrate intake down it doesn't have to be below 10 grams Most people can go to 50 grams Your ketone body concentration will be about 1 ~3 mmol/L Below 3 and below 4 are green.
Above here should be red.
In this range, we call it nutritional ketosis. Start from 0.5 mmol/L. If you eat toast, jam, willow for breakfast juice For Chinese food eat some type of sandwich and your ketone levels will be around 0.1 to 0.2 This is the area where people eat a lot of carbs and we don't put that on the slide
because it's kind of demeaning and we call this the carb junk area in this area What happens is that the carbohydrates you eat
inhibit the body's ability to use fat as fuel so this is the nutritional ketosis zone which is safe and harmless and this is the zone where your body uses ketone bodies
as a very sustainable fuel and your body can Ketone bodies are used as efficiently as glucose so we don't eat carbs for a few weeks remember what Schwatka said
"two or three weeks before you can go on the hard journey" once you get acclimatized this becomes your source of fuel and this Unlike carbs which are stored in the body only a little
you have to eat two or three times a day if you run a marathon you have to eat carbs at every fueling station to
get to the finish line and ketone bodies come from body fat or fat from the diet i Not super fat
but I have 50,000 to 60,000 calories of body fat and that's all my fuel source and if I eat a lot of carbs to
keep my body as full of carbs as possible I only add about 2,000 calories Calories, so the upper limit of the small fuel tank is 2,000.
Even for a thin person, his large fuel tank can store 30,000, 40,000, or 50,000 calories of fuel, so if you want energy without worrying about shortage, this is a longer-lasting and large-capacity storage Source On the other hand if you want to lose weight you can turn this body fat you don't want into energy and it's an efficient way to use it and it doesn't need to be replenished as often as the carbohydrate requirement
if we look at the various diets that people advocate
Or the diet that people choose to eat and we can define the range Unfortunately this seems to be a bit distorted
because going from one slideshow program to another at the top this is the
Ornish Diet. The invention is mainly vegetarian,
so most of the food is plants, and almost all of them are planted crops. The content is 70% carbohydrates, 10% protein, and less than 20% of calories come from fat, so it is very low-fat
and very high in carbohydrates. Diet SAD in my country is the Standard American Diet you can also call it the Standard Australian Diet Both diets are very similar
usually 50% carbs 10-15% calories from protein 30-35% calories from fat or fat On the low side, that's very low.
The Mediterranean diet is 40% fat. These are relatively high-carb diets. You only have a low-carb diet when the carbohydrates are below 30%. Paleo diet, which is often heard recently.
) Some community football teams also use this diet. About 25%~30% of carbohydrates are mostly from vegetables and fruits instead of refined carbohydrates.
Usually grains are not allowed Most Paleo people
say that carbohydrates should not be less than 20%. Why?
Because this is not a ketogenic diet. You don’t have enough ketone bodies to supply your body, especially ketone bodies, which are not enough to supply your brain. Your brain Burning 600 calories a day
is an astonishing number 600 calories a day for a three-pound head for some people that
's a third of the daily energy expenditure is what the brain consumes and if you don't have enough What happens when energy is fed to the brain? The blackout hits me when I was teaching a group of medical students before and they were all sleepy.
I pretended to pass out
but I didn't hit my head on the ground like that. But a few students panicked and came up wanting Help me CPR I'm just imitating the way it was then so to get into nutritional ketosis
you have to keep your carb intake below 10% and keep your protein intake moderate about 10-20 % Most Paleo diets are around 30 % I'm not trying to criticize Paleo diets because there are a lot of people who get great results with it but if your problem is Diabetes, Pre-Diabetes, or Severe Obesity this zone of nutrition gives people more power To combat the cravings
More consistent fuel can achieve dramatic weight loss goals
and in most cases completely reverse type 2 diabetes as long as people use this diet correctly So here's what you need to know about low sugar diets Is n't it all because what we don't learn from the Inuit is how to get enough minerals to eat this diet how to supplement calcium what other ingredients you need
because the diet includes many things including vitamins which vitamins Yes you need and what you don't Stefansson proves you don't need vitamin C for at least a year It's not like that at all I can explain why but I'm not here to bore you with a lot of details One thing is a lot of people I want to talk to tonight There will be problems when they start a low-sugar diet A low-sugar ketogenic diet assumes a woman is of average height and weighs 200 pounds.
Usually a middle-aged woman who weighs 200 pounds is about 90 kilograms. The daily energy consumption is about 2800 calories. When she eats 1400 calories a day Calories We usually tell people
to eat as much as possible as long as they don't eat carbohydrates. People often only eat 1400 calories a day and they lose about a kilogram of body fat per week. So you can see where this person's energy comes from here. If this round cake The picture shows 2800 kcal per day (on the left) about 5% comes from carbohydrates 20% protein comes from intake 25% comes from dietary fat but loses more than one kilogram of body fat per week so 50% of the fuel comes from the body purple Part of it is body fat contribution which is dietary fat (green) and that's what causes weight loss
because you eat less than you burn but some would say Steve
are you saying calories in equal calories out actually It's much more complicated than how many calories you eat it's your appetite how many calories you want to eat
determines calorie intake getting into nutritional ketosis
allows people to burn more body fat when people start losing weight from 200 pounds to 180 pounds A couple of things changed and their daily energy expenditure was lower because they lost 10kg of body weight so their metabolic needs went down a bit and it's natural for someone who loses some weight
to have some signal from the body to tell You eat more so they go from 1400 to 1800 calories a day we try to keep carbs very low if people want to keep losing weight
they should keep carbs under 55 or 50 grams per day while weight loss continues The consumption value will decrease.
The tendency will be to eat more
and eat a wider variety of foods to reach the maintenance state. Suppose this person loses 50 pounds and about 22 kilograms. Their daily energy expenditure value is 2200 calories and their dietary intake is also 2200 calories. Please note that here is the surprising number without the purple part because she has stopped losing weight and not burning body fat, so in order to stay under 55 grams of carbohydrate intake , 70% of the calories in the diet must come from fat So if you want to use this strategy for long-term maintenance against severe obesity, diabetes, pre-diabetic metabolic syndrome or you have type 2 diabetes and you are in remission if you want to maintain long-term you have to be able to accept most of the calorie source. Gotta come from fat if you think that sounds scary I hope you finally get to the maintenance period because it's necessary for most people if you're healthy and lean to begin with you can probably stay on Paleo Zone If you're on a Paleo diet 50% fat 30% carbs 20% protein
that's fine for some people so we adjust the composition of calorie intake according to each person's individual metabolic tolerance
There is no single formula so I'm going to give Your
concept is that there is a process, what you eat at the beginning and what you eat after that can't stay the same,
you have to change over time from the period when you burn a lot of body fat to the last period when you don't burn body fat if you can figure this out We are very rewarded today because when I saw a lot of low sugar diet strategies there is a book called Dukan Diet written by a French that is very popular in the US I read
it tells you how to lose weight and when you read it he mentions maintenance
But he didn't make it clear that this is the change you need to make to maintain the period.
To be honest, as
the co-author of this new book "The New Atkins Diet for the New You", Bob Atkins has been a pioneer since the 1970s. Until 2003 when he unfortunately Fall and die from head injury But he never explicitly described the strategy We think when we use it properly it's not just a short-term diet for a few months
to get people under four One size fits all is a long-term lifestyle
and is healthy and has no long-term risk. In fact, it reduces the risk of diabetes, pre-diabetes, high blood pressure, etc.
and diseases related to insulin resistance. Another important point After entering the maintenance period,
fat will be the main source of calories in the diet in the long run, but all kinds of fats should not be treated equally.
Some fats should be eaten every meal, and some fats should not be touched at all. The fats that should not be touched were kindly told by the nutritionist in the past. It is because the school taught them that "polyunsaturated vegetable oil is a good oil for health". Everyone said that this is a good oil because polyunsaturated fat is an essential fatty acid. It is true that they do not contain cholesterol and it is true. Look at the chart of lard Drawn by people who are negative about saturated fat because saturated fat is red forbidden red here does not point out that animal fats like lard, tallow, butter
contain cholesterol people say it is dangerous you should never eat safflower oil , sunflower oil, corn oil , soybean oil, peanut oil, cottonseed oil, they have a high percentage of essential fatty acids, the blue part in the picture, and they don't contain cholesterol, which must be good for the body.
This pun doesn't seem to be very good here,
but vegetable oil There's still a
little bit of a benefit (Annotation: Grain of truth, grain means grain) that we really need a little bit of those blues (polyunsaturated fats) a little bit every day but we need less than a teaspoon I eat 200 grams of fat a day and a teaspoon is 5 grams so that's 2% of my daily fat intake I will only eat 2% polyunsaturated fats Butter has 3% I can get enough Omega from butter alone -6 fats I can't get enough Omega-3 fats because the butter is only 1% I need 2% Omega-3, which is commonly known as fish oil, and is often found in vegetable oils
Canola oil Soybean oil also has some not listed here Flaxseed oil is as high as 50% Omega-3, but you only need a little bit of Omega-3 Omega-6, you don't need 50% when we let people eat a
lot of corn oil and soybean oil on a high-fat diet, I personally tried this experiment too Nausea I'll skip the details when I'm on a ketogenic diet and I'm taking a lot of
these vegetable oils it's making me sick my body can't take it at all and when I switch to olive oil olive oil is up to 70% monounsaturated fat and polyunsaturated fat is less than I can eat 200 grams of olive oil a day without any problem.
In fact, I used to eat 200 grams of butter a day and it was fine. Do I only eat 200 grams of butter a day? No I add cream to my food, but I also eat many different fats including coconut oil, olive oil, cream lard, butter, and chicken without the skin. If you want enough Omega-3 fats, you can eat rich foods two or three times a week. Fatty sea fish doesn't need to be a main meal it can be breakfast with lox fillet with cream cheese wrapped in lettuce like lox bagels only without bagels you have a lot of options to avoid if you're following a high fat diet Saturated Fats Someone came up to me with a lot of polyunsaturated fats and said you know what I tried the ketogenic diet and it was fine at first but when my weight stabilized I couldn't stand the amount of fat the fat made me sick you The diet is really not very good.
What they are eating is the so-called "healthy" fat. The biggest problem in the United States is that the popular way to eat fat is to eat mayonnaise. I don't know if it is common here. Almost all brands of mayonnaise in the United States use it. The few made from soybean oil are canola oil. I don’t like canola oil very much, but if you must buy mayonnaise, you must eat mayonnaise. It’s best to choose canola oil mayonnaise. Stay away from soybean oil mayonnaise. Sometimes you can find some special brands. It’s best to make mayonnaise by yourself. Egg yolk, oil, lemon juice and some spices are not difficult. If I use olive oil, I can make a large batch at a time and store it in the refrigerator for a week. Usually, it will be eaten by my family in less than a week.
I have to It 's very important to make more and eat the right oils if you want this to be a long-term lifestyle people always tell me but Steve you're a doctor and you make a lot of money and you can afford olive oil we can't I buy it at a mass store near my house Has your olive oil been invaded by Costco? The United States has long been conquered by Costco. I went to a Costco near my home and bought a set of two
bottles of 3 liters of olive oil with a string for only NT$700. After doing the math, it only costs NT$18 per 1000 calories. I burn 2800 calories a day. If 1/3 is olive oil, it only costs NT$18. It’s not expensive at all. I know some people say I can’t afford it, but they run to buy a cup of coffee for 100 yuan please. Said Steve "I got an email from the US today" "It mentioned bad things about a lot of olive oil imported from the US" "But didn't do much testing" "Some oils mixed with other sunflower oils Seed oil, etc." "Because olive oil is expensive" "Add other oils, so it is not pure" "Maybe worse than other oils" Many brands of olive oil are mixed with oils from different sources.
In fact, there is a market in Italy Economists count how much olive oil Italy produces locally and how much olive oil it imports, and finally look at how much olive oil it exports. The sum of home-produced and imported olive oil is less than the sum of exported olive oil, which means that Italians have added a lot of ingredients. "They said it was made in Italy" Many of them are said to be made in Italy Bought at Costco I trust Costco why because my friend Doug Bibus in Minnesota does fatty acid analysis and I sent him some samples and we know it's pure because oleic acid is 77% monounsaturated fatty acids Look at the other safflower Sunflower oil has more than 80% polyunsaturated fat.
Look at how other oils
pretend to be olive oil. You have no choice but to add other oils and fats. The fatty acid ratio will change and it will be easy to check. But when I bought it, it was written on the label bottling in italy source is italy greece tunisia spain portugal wherever they are honestly
not entirely from italy but bottling in italy when i send for inspection
i certainly don't send for inspection every week because every Second cost $100 He is my friend
but not close enough to get a free inspection so I trust the brand "What is this brand? " Their own brand Kirkland I'm not trying to sell Costco's olive oil They have a lot of stuff that's also harmful in the candy section "We also have great olive oil" Does Australia produce olive oil
Cool just buy local and buy with acquaintances Is it rice bran oil (brown rice oil)? In 1989, I did research for the California Grain Council.
I am old. I remember correctly. The composition is very close to cottonseed oil, 35~40%. Polyunsaturated fat is still better than others, but try to diversify If you can get grazing grass-fed butter, the best poultry and wild fish, I don’t just eat 200 grams of fat a day, but add cream, olive oil, and coconut oil. During the cooking process, I use a lot of olive oil in my homemade salad dressing. Me and my toddler love it and they are all in college I used to love feeding kids as an experiment I made a combination of cream and olive oil half of the cream and half of the olive oil in the fridge at room temperature is very soft on the fried The top of the meat
will melt quickly.
Put half cream and half olive oil on the vegetables and fish. Put some garlic, basil, oregano and mix well in the juicer to make Italian style. So this oil and cream mixture Cheap and easy to make. The sustainable strategy is to find the source of fat. The first is healthy, the second is affordable, and the third is delicious. Once the ratio is right, the food tastes. Some experts study taste and human behavioral responses to food. They say it is best to reduce it. Taste conditioned response Some foods taste amazing the first time you eat them, and the third time they feel normal Jeff Voleks, he is the state champion of the strength competition,
not when he was a child, then he was an adult, then he was much older than me, he was on a low sugar diet, but the diet was close to Paleo diet,
30~35% protein, he said I was good Like steak dinner I sometimes eat two pieces I said is that a problem he said have you ever met someone allergic to steak but since we worked together and researched I didn't try to change him he now likes to eat 8~10 oz steak plus 2~3 tbsp of cream instead of 2 steaks is as satisfying as it costs less to share the protein with others who need it I should go on I always hear it is good but you eat the same meat, meat, fish, meat fact every day Well you can make a lot of combinations in the book we have seven days of recipes like this but you can also use some off the shelf I can put four sausages in the microwave and make a cup of instant coffee and I can do it in five minutes Make breakfast and get out of the kitchen of course if the sausages are good quality not fake not low fat I won't be hungry until lunch I can have breakfast at 6 o'clock and lunch at 12:30 no problem at all very fast lunch can be very A simple
salad with meat or tuna with a fatty dressing you need the fat to be satisfied for a snack during the day you can have nuts bone soup soft cheese and some veggies don't eat if you don't want a snack but if you are at three in the afternoon Sudden hunger I have these snacks on hand and the right food can fill your hunger If you don't have it but there's a box of donuts in the pantry next door Better get ready and don't eat those carbs You can try my cooking The soup uses the bone broth that I boiled myself as the soup base.
After two slides, it will be mentioned that the bone broth is made of tomato soup with fresh cream and tomatoes grown by myself. Tomatoes actually have a lot of carbohydrates, but if I make a creamy tomato soup, it only costs 2 cups. ounces of tomatoes
I eat 4 ounces of berries a day
so I can eat cranberries, blackberries, blueberries, olives, tomatoes 4 ounces a day I have a very hearty Soup Steak, Cream, Beans and Mushrooms There is no low carb ice cream available in the US but you can make your own I make a big batch at a time a liter but my serving size is about 120ml so I make 8 at a time and do it on Saturday Put it in a container and freeze it If I get a "fat addiction"
You'll know what a fat addiction is later If I biked 40 miles yesterday I'm going to have a fat addiction tonight I know, so I have to prepare some good fats.
You can use sucralose. We are not completely opposed to sugar substitutes, but I don’t like the taste of sugar substitutes. My personal choice is to use natural, relatively expensive xylitol. I bought a pack of it. $4 a pound but I only use a few teaspoons of xylitol at a time it won't stimulate insulin won't stop my fat burning efficiency you'll learn these tricks over time or ask your smart friend to do it for you anyway you can There are foods that are rich in fat and variety and low enough in carbohydrates
that you can use fat for fuel "How about Stevia? " Stevia is a natural sugar substitute extracted from the leaves of a plant, which is natural and loved by many people. If you like it, you can use it. Some people say that sucralose is also called Splenda . It is an artificial compound. If I have to choose sucralose or 5 tablespoons of sugar White sugar which is more harmful to me must be sugar Pure, White and Deadly Who wrote the book John Yudkin has been right since 1975 Let me finish the last few pages
and then open for Q&A I hope everyone can think about it and discuss Q&A How to make this a sustainable lifestyle Anyone can follow a certain diet for a month almost everyone even two months or three months to be useful long term so you can either maintain your weight or lower your blood pressure
or improve Diabetes I don't want to simplify the process too much My wife always says
"he always makes it complicated" First, this is not a high protein
but a medium protein diet Once it reaches the maintenance period, there
must be enough energy sources because if the body is not fed Most of the energy that will make you eat enough comes from fat You must not be afraid of saturated fat Saturated fat is bad for you The narrative is finally starting to change The scientific evidence is pretty clear but like you Australians Dr.
Stuart C of Perth Marshall proved in 1985 that stomach ulcers are not caused by stomach acid but by
bacteria (Annotation: H. Acute abdominal pain from an infection. It looks red and inflamed with an endoscope. It is cured after taking antibiotics. It was not until 1995
(Annotation: 10 years later…) that the United States began to use antibiotic therapy . Ten years after the journal was published, people Still
needing at least four units of blood transfusion for stomach ulcer bleeding until the bleeding stops before I left I was a practicing doctor before I became an academic physician in rehab if I had four units of blood transfused and the blood still If it doesn't stop, I have to send it to the operating room to have the
ulcer removed and then sutured, and the stomach becomes smaller.
If this happens a few times,
it will cause damage to the gastrointestinal function. In fact, just take two antibiotics. It sounds terrible, but doctors and medical staff Culture doesn't change overnight. It took a decade for the obvious to be accepted.
It's not the first time we've come back to saturated fat. I'm not lost on the subject. We now have enough science to prove that
saturated fat is harmless. So you don't have to be afraid to eat right and stay away from those blue ones it's important to mean that you can eat saturated fat
but focus more on monounsaturated fat The biggest struggle we have right now is probably mineral supplementation especially potassium and sodium A person who eats the menu I just had if they seasoned the food a little bit Sodium intake
is about 3 grams a day. In the United States, the average American eats 5-7 grams of sodium a day, so 3 grams of salt is not much at all. The US government wants everyone to limit their sodium intake to 2.3 grams per day because there is a very small portion of the population.
If you take more than 3 grams per day their blood pressure will rise slightly and they estimate that if your blood pressure goes up because of this and we have a population of 300 million there may be thousands of people dying every year from
complications of high blood pressure so we have to limit the whole country to daily 2.3 grams of sodium but when you're in nutritional ketosis your kidneys will expel salt faster You're like someone from a different planet Keto planet or what we call "keto paradise" If you only eat 3 grams of salt a day You'll feel mild headaches, dizziness, fatigue and sometimes constipation Some people jokingly call it the "
Atkins' Flu" because a lot of people on the Atkins diet have this problem because Bob Atkins didn't talk about salt The intake problem may be because he is very smart, that may make the Akin diet more criticized.
Even if you eat 3 grams of sodium a day, you
will still have this cold symptom. So we found that adding 2 grams a day if the carbohydrate intake is at 50g
Generally speaking, if you are in ketosis, you need 5 grams of sodium per day to
keep you from fatigue, headaches, and dizziness. If you go out and exercise vigorously for more than 50 minutes, you think you have run out of energy,
but you are not running out of energy, but it is actually salt.
Insufficient body circulation because the blood is salty Not enough blood circulation to supply brain nutrients during exercise So I emphasize this here
because it is very important If there is not enough salt in the body the body discards potassium Potassium not enough Heart rhythm irregular 1970's America had extremes For example, there's a book called
The last chance diet written by a doctor who doesn't understand nutrition and doesn't understand minerals. There have been at least 50 or more cases of people on this
very low-salt, low-carb ketogenic diet with
no prior history of heart disease. Sudden death due to arrhythmia because they are in ketosis lack of salt and then lose potassium causing arrhythmia This is a very important solution.
Add more salt to bone broth or stock instead of sprinkling a bunch on top of food Drink homemade bone broth twice a day Another option Yes
I have a packet here and this is my stock cubes and people say it's full of chemicals but it's just stock cubes that you can buy and the ones I bring have 1 gram of sodium each and when I'm at home I usually have my own bone broth instead The bone broth recipe was in the book when I was traveling because they wouldn't let me bring it into Australia "Do you have any meat products with you?
"No, I just brought big bone broth" I carry these with me when I'm not at home.
Two a day allows me to stand on stage and talk to everyone without getting a headache and passing out in front of everyone. So is it safe to eat so much sodium? Grams from food 2 grams from broth sounds like a lot of sodium but the US government says 2.3 grams Luckily there are smart people living next door to the US called Canadians who not only put up with us
but did a really good study this was done by the University of Ontario Canada Scholars in Quebec are not part of Canada
(Annotation: Quebec has always wanted to be independent) They did research in the past. The US government set a standard of 2.3 grams. Comes out to be 2.3 grams of sodium per day but people can't believe it
(Annotation: Dr. House famous quote Everybody lies.) Especially when you ask what they shouldn't eat These researchers traveled to 17 countries and collected urine samples of 100,000 2 Thousands of people, and these urine samples contained a true reflection of how much sodium they had consumed the day before, and then they tracked the mortality of these people for 3.7 years, and they found that there is a ratio value.
The ratio is 1.0. The mortality rate is the lowest. Where is it?
The lowest mortality rate is 5 grams a day, not 2.3 grams.
If you look at the 2.3 grams in their data, if everyone in the United States eats 2.3 grams, according to this data
, the risk of death increases by 60%. This is the first completely objective experiment
to measure urine. The way to excrete sodium is not to use dietary records to guess sodium intake. There are other experiments with similar results,
but the number of participants is much smaller or only one country. They did 102,000 people in 17 countries. This is very large. Experiments tell us this tells us that 5 to 8 grams only slightly increases the chance of death. What I'm talking about here are all things that have
been recognized as dangerous and extreme in the past. You can eat saturated fat, don't eat carbohydrates, and adding salt will not hurt your body. "If the body needs it, Why is it still coming out?" Because there is a continuous fluid circulation in the body. If you drink two quarts of water a day, the water will come out.
Either sweat or urinate, and something will come out. We call it the loss rate . The problem is that the kidneys are actually very smart and we don't need 500mg of sodium a day and it may be lost in sweat but the kidneys are not perfect and if you get very, very low sodium intake the kidneys start excreting potassium Potassium is necessary for growth and muscle maintenance to maintain normal nerves How the system works If you're low on potassium you'll have muscle cramps and arrhythmias Humans have only evolved for a million years to deal with these details Maybe in another million years they'll evolve better That's a good question As far as human physiology goes we have to be salty " What do the annotations on the slide mean?" If you are in ketosis as I said the salt will expel faster which means the range of the first and second red arrows The mortality rate will slowly increase but we don't know but in this experiment 102,000 people
probably no one is in nutritional ketosis We are a rare group in developed countries
We are only about 1% of the population I hope it's that high that's what that comment means if nutritional ketosis is going to move the safe zone
must be moving to the right which means the risk of getting too much salt is very low unless you're eating a few kilos of sauerkraut
and cooking it without first Soaking in water is possible in some places like in Japan where
people consume 15 to 20 grams of sodium a day because they pickle fish with soy sauce and so on but like we don't have this eating habit we are in the left area High salt is not dangerous Low salt is dangerous.
If you don’t get enough salt, you will have these symptoms. If you ignore these symptoms, you
will have problems. So prevention and maintenance are very important. Let me just mention that in my experience treating patients many years ago, many patients with type 2 diabetes People without type 2 diabetes will also have cramps. As a result, the common cause of cramps is
certainly not the only cause . Insufficient magnesium intake. If you have cramps, taking a little magnesium can effectively solve the problem. This is the
best solution in my opinion. My treatment for patients is not available in Australia so it's a bit of a bind maybe a year from now Rod will figure out how to get around this and it's cheap to import Is the content of my diet ok should I change should I change when in doubt cut down on carbs There is no minimum level of carbohydrates in the diet for the human body to
be healthy. If you have the right ratio of meat to fat
and enough vitamins and minerals , eat more fat when in doubt.
Also, if you want this to be a sustainable diet, it can last for
many years. Or a diet maintained for decades It must be a pleasure Satisfy your appetite Satisfy your palate Eating without guilt If you go to a restaurant and the waiter brings your meal and you sneak the cream away and put it on your lap without letting anyone else Be generous and you can add more sauce
You can ask for more butter The waiter came to my table and asked "Do you want bread?
put down the bread "I don't eat bread" they're about to lift the basket away
"but I want cream" just do it generously do what you know don't feel guilty because if you don't get enough calories you'll crave food, be hungry Break this diet to find contentment to have fun to last I lived in Minnesota
I always said come visit me I'll take care of the food and lodging you don't need air conditioning thanks everyone open for questions below