The Evolutionary Diet

by | May 24, 2012 | Evolutionary Diet, Fat Loss, Sensible Eating | 0 comments

Could it be that we really are eating too many processed foods?

I would say yes!

But what is the alternative?

Is getting back to nature one of them?

The results may surprise you.

For a long time the question has been posed that staying along the lines of “Can eating like Neanderthal or an ape improve our health?”

When we look at how many diseases there are connected to excessive weight gain and high blood pressure and we see the numbers of these diseases seem to be on the increase day by day, it does rather raise the issue about whether or not our current Western diet is actually the major factor, or cause, of these cardiovascular diseases, such as hypertension, stroke and diabetes.

Which leads us onto the second question: “Are we paying the price for eating all these processed foods?”

Dietician Lyn Garton was responsible for taking ten volunteers on a journey back to our culinary roots, where she took a leaf out of our ancestors’ cookbooks, just to see what impact a comparatively short few days of eating much healthier food would have on reducing the risk of fatal illnesses, as mentioned above.
At the end of the test, biological markers for cholesterol and hypertension were measured to see how successful this test was. After the twelve day test, the groups total cholesterol fell by over 23%, and there was a marked decrease in the amount of sodium levels. From all of this, we can conclude that simply by introducing changes into our diet, by moving away from processed foods towards more healthily organically based foods, our health can be dramatically improved.

All the volunteers used in this test were chosen because they had above-average levels of cholesterol, according to the doctors, ranging from between 5 and 6.8. Also the test group confessed that they were eating diets which had very few fruits and vegetables, and were probably very high in trans-fats and many of them were confessing a life of fast, processed food.

Now obviously, the dramatic results from this test were slightly skewed because the volunteers were following a diet that had 5kg of fruit and vegetables a day, which with a balanced controlled carbohydrate diet would prove unnecessary, and in fact the pressures of our modern lives would probably make this totally impractical.
However, what it does show is that if you want to lower your triglycerides levels then cutting down on processed foods and re-introducing vegetables, nuts and certain fruits into your diet would make that possible.

Perhaps you may not be familiar with the sort of foods that are common in the Evolutionary Diet, here is just a small sample:
Apples
Apricots
Asparagus
Avocado
Bananas
Blueberries
Broccoli
Cabbage
Carrots
Cashews
Cauliflower
Cherries
Courgettes
Dates
Figs
Grapes
Hazelnuts
Honey
Kiwi fruit
Mangetoutes
Mangoes
Melons
Mushrooms
Olives
Paw-paws
Peaches
Peanuts
Pears
Peas
Peppers
Plums
Radishes
Raspberries
Satsumas
Spring Onions
Strawberries
Sugar-snap peas
Summer Cabbage
Tomatoes
Walnuts
Watercress
To name but a few!

Many of these would be allowed on all but the strictest LowCarb regime and would add a tasty addition to what you may be eating already.

As we’ve said before, variety is something to aim for in any diet – the more the merrier.

Breaking Stalls and Plateaux

by | May 20, 2012 | Fat Loss, Sensible Eating, Stalls and Plateaux | 0 comments

At some point during the Low Carb weight loss journey, nearly everyone experiences a slowing down or a halt in weight loss.

It’s almost as if it’s part of the right of passage, something that you just have to go through.

Well, first of all let me give you some good news and say that in many cases the slow down is avoidable and in all cases it is possible to overcome the stall, plateau or whatever else you want to call it.

In this three part series, I go over most over the most comprehensive list of things that can cause your at/weight loss to tail off and in the last part I’ll give you three ways that you can use to bust a stall or plateau… Guaranteed!

Part One

First off, let’s discuss exactly what a stall is and set some ground rules.

You can consider yourself in a stall if neither your weight, body measurements, nor body volume has not shown any change for a minimum of 4 weeks.  That said, if you have not had any change for two weeks, at least start the investigation process as to what may be the likely cause of the stall.  Quite simply, if it is something simple and you make changes that cause the weight and measurements to move in the right direction, then sooner is always better than later, particularly for your own encouragement.  And if it is something simple then why wait another two weeks?

That brings us to the first of the ground rules.

Ground Rules

99% of us diet not to lose weight.  In truth we are dieting to lose excess FAT.  That is a very important distinction.

Never forget – You do not want to lose weight -you want to lose excess FAT FAT FAT.

Another important thing to remember at all times is:-

The scales are not your friend. They are no more accurate at measuring your fat loss as your horoscope is about your day to day finances.

The second ground rule is one on how to start any diet properly. (And if you haven’t done this, do it today)

When you begin any diet, and particularly an LC diet, first thing in the morning before you eat you should record the following:

  • Your weight.
  • Your body measurements:
    • Waist,
    • Chest,
    • both upper arms at the largest part,
    • both thighs at the largest part,
    • both calves at the largest part and
    • around the neck.
  • Body volume.
    • You can get this done professionally at a health centre or gym that has the equipment for the purpose, or if you don’t want the hassle of that, choose a pair of trousers and a top that are a bit tight or better still one or two sizes too small and try to put them on and note how far up you can get them. Keep them together on a hanger in your wardrobe as you will use them often.

On the day you start your diet and then only every seven days after,  weigh, measure and try on the clothes and MAKE A NOTE of all the weights, measurements and just where you could struggle to get the trousers etc to.

If all of these three types of measurement have NOT changed in the past 4 weeks running, it’s time to consider you may be in a stall.  If only two have remained stable, then the good news is you’re not in a stall. And there is no cause for alarm.

Even if all three have stayed the same for a number of weeks – anything less than 4 weeks running is just a temporary stall and could be considered a good thing, as it is most likely your body is adjusting its function to suit your new lifestyle and way of eating.  And despite all appearances, you will still be losing fat especially if you remain in ketosis.

The other important thing to remember is that you are dieting only to

IMPROVE YOUR HEALTH.

You have made these changes to become slimmer, leaner and healthier again.
The fact that you will lose weight is a by-product of the main process.

Now I very boldly said that most stalls can be avoided.  We can see that most clearly by looking at the things which cause stalls.

Frankly speaking, these can be divided into three categories.

  • Food intake – the type of food you are eating and the amount
  • Body functions – Just what your body is doing at this particular stage of your diet.
  • Outside causes – allergies, sweeteners, alcohol, medications – it’s a long list.

Some of the causes of stalls

The actual thing, or number of things, that is causing your stall may be one of the following.  Let’s discuss them one at a time.  Although that may be a bit difficult as many are interlinked.

Too Many Carbs.

Yes it can be as simple as that. Some people have the type of metabolism that requires that they need maybe as few as 10gms of carbs a day to get into ketosis and not many more to remain there. Whilst others can continue to lose while consuming as much as 80 to 100 grams daily.

Too Many Calories.

Barry Sears of Zone fame hits it squarely on the head when he rightly maintains that it not just carbs you have to watch, but also calories too. There is a widely held misconception that calories don’t count when in fact it’s obvious they do. If you are not using more calories than you are consuming, they don’t just magically disappear. They do in fact get metabolised by the body and are stored for the future as FAT. It is worth remembering that even Dr Atkins did not say calories didn’t count.  He actually said carbs count more than calories. There is a difference and it is an important one.

Hidden Carbs.

Even if you conscientiously count every carb you eat, the annoying part is that you will be eating more than you bargained for.  There are a number of reasons for this. The first is that the labels on the food don’t always tell the truth.  Manufacturers are allowed a margin of error of 140%, that can mean that there could be nearly half as many more carbs than you might think in some foods, snacks or ingredients.  Also, in many countries, the labelling laws allow a rounding down of ingredients.  So 0.99 of a gram of carbs could in fact be recorded on the label as 0 grams.  It would not take many like that to add up to many more grams of carbs in the day.

Then there are the carbs hidden away in condiments and seasonings and so forth.  Stop, look at the label.  Even if they are not listed many will contain more carbs than you might think.  (See info block right)

Not Eating Enough.

Not so obvious this one, but true enough.  When we don’t eat enough, our bodies go into what could be best described as starvation mode. Here the body tries to hang on to everything it can, so it uses every trick it can to hold on to its store of emergency rations.

Not Enough Protein.

This is vital particularly if you combine exercise with your diet. (In fact a high protein diet combined with proper exercise is a sure way of losing fat. There is a study by the University of Illinois that confirms this). This works so well because a protein diet contains a high level of Leucine which working together with insulin help stimulate protein synthesis in muscles. The extra protein reduces muscle loss while the low carbs result in low insulin, allows fat to be burnt.  Simple really.

Over Eating.

So obvious it’s often overlooked.  Low carb ethos of ‘eat until you’re satisfied’ is often interpreted by some as eat until you’re stuffed.  A sure fire way of not losing weight.  You can never get past the equation energy from food in (calories in)  – energy used by the body (calories out) = the direction of weight movement.

Eating Only Once a Day.

This has two effects. The first is that the body gets the message that food is scarce so goes into starvation (fat retention) mode. The second is that because you get so hungry by the time you eat then you are inclined to over-eat and by eating so much the blood sugar levels go high, too much insulin is produced and the cycle of metabolising food to fat starts all over again. This is often compounded by the fact that many who eat only once a day eat at the end of the day too close to bed time, and all that food has nothing to do except be turned to fat.

No Exercise.

The body can only build muscle if there is a demand to do so.  If you don’t exercise while you eat the same quantity of food, you have in effect reached a stalemate.  Firstly, by exercising, you will feel a lot better by getting active and making the body work as it’s meant to. Secondly, your metabolism will be increased causing more fat to be burnt. Thirdly, as your muscles use energy to move, so fat burning will increase.

Whats to Come…

Well, if you have not found a likely culprit in any o those listed above then the nxt part may be just what you’re looking for… Would you believe I have identified 16 more products, foods and reasons why your weight-loss may have stalled.

Stay tuned…

Healthy Hair Peanut Oil

by | May 16, 2012 | Fat Loss | 0 comments

Peanut Oli is an effective natural anti-dandruff treatment

Whenever I am making mayonnaise, I prefer to use peanut oil as that always gives the best taste.  However, I recently came across another use for peanut oil, that being effective anti-dandruff treatment!!  A number of clinical tests have shown that traditional peanut oil mixed with lemon juice is a remedy far more effective dandruff treatment than any of the specially formulated shampoos.

 

How You Use It…

Step 1: Rub a small quantity of the peanut oil into your scalp and then leave it resting for two minutes.  (It can help if you warm the peanut oil slightly).

Step 2: Rub in the juice from a freshly squeezed lemon, and then wait again for about another five or six minutes.

Step 3: Shampoo your hair thoroughly with a natural shampoo.

You will need to repeat this treatment each week in order for it to have a lasting effect.

Source material:  New York State University Dermatological Department.

Benefit of Higher Protein Diet and Execise

by | May 2, 2012 | Exercise, Fat Loss, High Protein Diet, Sensible Eating | 0 comments

Everyone knows that a good weight-loss program combines diet and exercise, However, a University of Illinois study reports that exercise is much more effective when it’s coupled with a protein-rich diet.

There’s an additive, interactive effect when a protein-rich diet is combined with exercise. The two work together to correct body composition; dieters lose more weight, and they lose fat, not muscle,” said Donald Layman, a U of I professor of food science and human nutrition.

A higher-carbohydrate, lower-protein diet based on the USDA food guide pyramid actually reduced the effectiveness of exercise, Layman sai

Forty-eight adult women participated in Layman’s 4-month study, published in the August 2005 issue of the Journal of Nutrition. One group ate a protein-rich diet designed to contain specific levels of leucine, one of the essential amino acids. A second group consumed a diet based on the food guide pyramid, which contained higher amounts of carbohydrates.

Both groups consumed the same number of calories, but the first group substituted high-quality protein foods, such as meats, dairy, eggs, and nuts, for foods high in carbohydrates, such as breads, rice, cereal, pasta, and potatoes.

“Both diets work because, when you restrict calories, you lose weight. But the people on the higher-protein diet lost more weight. Some people refer to this as the metabolic advantage of a protein-rich diet,” said Layman.

The study included two levels of exercise. “For one group, we recommended that they add walking to their lives. They usually walked two to three times a week, less than 100 minutes of added exercise,” the researcher said.

The other group was required to engage in five 30-minute walking sessions and two 30-minute weightlifting sessions per week. In both groups of dieters, the required exercise program helped spare lean muscle tissue and target fat loss. But, in the protein-rich, high-exercise group, Layman noted a statistically significant effect. That group lost even more weight, and almost 100 percent of the weight loss was fat, Layman said. In the high-carbohydrate, high-exercise group, as much as 25 to 30 percent of the weight lost was muscle.

While this protein-rich diet works for everyone, it seems to be even more effective for people who have high triglyceride levels and carry excess weight in their midsection–a combination of health problems known as Syndrome X.

“The protein-rich diet dramatically lowered triglycerides and had a statistically significant effect on trunk fat, both risk factors associated with heart disease,” he said. “Exercise helped dieters lose an even greater percentage of body fat from the abdominal area.”

The protein-rich diet works so well because it contains a high level of the amino acid leucine. Leucine, working together with insulin, helps stimulate protein synthesis in muscle. “The diet works because the extra protein reduces muscle loss while the low-carbohydrate component gives you low insulin, allowing you to burn fat,” he said.

“We believe a diet based on the food guide pyramid actually does not provide enough leucine for adults to maintain healthy muscles. The average American diet contains 4 or 5 grams of leucine, but to get the metabolic effects we’re seeing, you need 9 or 10 grams,” he noted.

To achieve that leucine level, the researcher recommended adding dairy, meat, and eggs, all high-quality proteins, to the diet. According to Layman, losing weight doesn’t have to mean relying on supplements to fill in nutritional gaps in your diet. “If you use a high-quality protein approach to your diet, you can actually improve the overall quality of your diet while losing weight,” he said.

My comment on that…

Layman’s diet for the study was lower in fat and called for more fruits and vegetables than say the Atkins diet but other diets such as Barry Sears Zone Diet and the South Beach Diet are much closer to the target regime the dieters in the study followed.

What is telling though is the fact that none of the USDA food pyramid have been shown scientifically not to be adequate and that by following the USDA recommended dietary proportions you are actually decreasing the effectiveness of the diet and exercise.

How is that for vindication of the low carb diet?

While the study was carried out using female participants, there are excellent indications that similar results would be obtained for men. Particularly when you realise that most men carry their excess weight around the mid section in the infamous beer belly.

Note too, that the high carb group lost muscle mass while in the high protein group the losses were almost entirely FAT.

Other researchers involved in the study are Ellen Evans, Jamie I. Baum, Jennifer Seyler, Donna J. Erickson, and Richard A. Boileau, all of the University of Illinois. The study was funded by the Illinois Council on Food and Agricultural Research (C-FAR), the National Cattlemen’s Beef Association, the Beef Board, and Kraft Foods.

Phyllis Picklesimer

University of Illanois