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No Weight Loss? Consume Less Dairy

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Are you not losing weight? Here’s a tip that works well for many people: Try to consume less dairy products.

The lactose and protein in dairy could be keeping you from losing weight. Dairy products contain varying amounts of lactose (the milk sugar), which slows down weight loss. What’s more, part of the protein in milk generates a significant insulin response, which can have the same effect.

Milk is originally for babies and this growth signal is perfect for them. For adults, it may just result in horizontal growth instead. And cutting back on dairy products can result in weight loss.

Definitely avoid all low-fat dairy products. They just tend to accentuate the potential problem. As the satiety effect of the fat is removed, people easily consume more of it instead.

Protein powder is pure milk protein. It may be helpful for building slightly more muscles, but people build their midsections at the same time.

Exempt from all these dairy-product warnings is butter, which is almost pure fat. Butter may be consumed liberally whenever hungry.

How To Lose Weight

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Professor Ludwig vs. Stephan Guyenet on Insulin vs. Calories

Is our weight mostly controlled by hormones or by the brain? Is it about normalizing our fat-storing hormones (mainly insulin) or is it just about deciding not to overeat?

The second answer has been the most commonly believed one, and it’s been a giant failure. We need new ideas that actually work. So we need to find the truth.

The old arguments in this interminable debate are nicely packaged by the formerly popular blogger Stephan Guyenet, PhD, at Whole Health Source: Always Hungry? It’s Probably Not Your Insulin

As a reply Professor David Ludwig just published this: Ludwig Responds to Whole Health Source Article

Who wins?

So who wins? The way I see it they are both wrong, but Professor Ludwig is much less wrong.  Continue Reading →

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“Overeating Does Not Make You Fat”

Professor Ludwig and his wife, chef Dawn Ludwig

Professor Ludwig and his wife, chef Dawn Ludwig

Here are two more good articles on Professor David Ludwig’s low-carb diet book Always Hungry.

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Rethinking Weight Loss and the Reasons We’re ‘Always Hungry’

Why are people “always hungry?” Here’s an interview in The New York Times with Professor David Ludwig about his new low-carb diet book:

NYT: Rethinking Weight Loss and the Reasons We’re ‘Always Hungry’

Here’s my review of the book: Always Hungry? Here’s the Book for You

What’s the reason we’re “always hungry” according to Dr. Ludwig? Here’s a hint, it’s not because of calories:

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Always Hungry? Here’s the Book for You

Always Hungry

An interesting new diet book is released today. It’s Always Hungry? Conquer Cravings, Retrain Your Fat Cells & Lose Weight Permanently by Harvard Professor Dr. David Ludwig.

Dr. Ludwig has been one of the most influential low-carb researchers for a long time. Among other famous studies he’s shown that people on low-carb diets may burn on average 325 more calories per day.

In this book (which I was sent a pre-release copy of) Dr. Ludwig summarizes the science and comes to a smart conclusion: To lose weight long-term, we should not restrict calories and suffer. We should eat food that makes us want to eat less.  We should eat foods that reduce the “fat cell fertilizer”, the hormone insulin. This means fewer carbs, especially fewer bad carbs like sugar and flour.

None of this may be news to readers of this blog, but I still found this part of the book easily worth reading – it’s well written and details several really interesting studies. Especially when it comes to the effect of just eating slower carbs.

While most of the ideas may be well known in low-carb circles, I’m sure this book will convert many new people.

The diet part

The largest part of the book is a really detailed diet guide. It should work well for most people, even though I don’t entirely agree with Dr. Ludwigs approach. Let’s just say he’s much more moderate than me. Continue Reading →

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How Losing One Single Gram of Fat Might Cure Diabetes

The pancreas

This is quite remarkable. A new study suggests that losing just one single gram of fat might reverse type 2 diabetes. The only problem? It has to be one gram of fat from the pancreas.

Express: How YOU can beat diabetes: Shedding just ONE GRAM of fat could cure Type 2 diabetes

Dr. Jason Fung has been talking about this possibility for a long time. Today he has a new post on it:

Dr. Fung: Losing a single gram of fat can reverse diabetes?

The shorter summary

To summarize type 2 diabetes is a disease of insulin resistance. This results from a long time of chronically excessive insulin levels, usually due to eating too many bad carbs too often (also called a standard Western diet). One of the hallmarks of insulin resistance is a fatty liver.

However, the body can often compensate for the insulin resistance by producing more insulin (with the unfortunate side effect of obesity, etc.). Thus the blood sugar can stay more or less normal for a long time. What tips people over into full-blown type 2 diabetes is that the body no longer manages to produce the pathologically high insulin levels required.

Why does this happen? Possibly because of excessive fat deposits in the pancreas. So not only does the liver get fat due to excessive insulin (resulting in IR) but the pancreas eventually gets fatty too, limiting how much insulin it can produce.

This is revolutionary, because it may explain why type 2 diabetes is not a chronic disease. Lose the liver fat and get rid of the insulin resistance, so less insulin is needed. Lose the pancreas fat (as little as one gram!) and normal insulin production resumes.

Voilà! The disease is gone.

How to do it

How do you do all this? Lower your insulin. An LCHF diet is great, but the most effective way is fasting.

Except there is one thing better – combining both.

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How to Lose Weight – the “Magic” vs. the Insulin Way

How is it possible for people to lose weight both on a low-carb diet and on an extreme low-fat, plant-based diet?

Is it because of different kinds of “magic”, as the provocative long blog post from Denise Minger argues? This is the left illustration above. Or is it all possible to explain via the effect on hormones, primarily insulin, pictured above to the right?

Dr. Jason Fung writes more about it in a new blog post:

Thoughts on the Pritikin Diet [extreme low fat]

This inspired me to update Dr. Fung’s graph. Here’s the updated way I think about the fundamental role of insulin in obesity these days:

Can my graph be improved? Feel free to tell me how in the comment section. Continue Reading →

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Should I Count Calories?

Should you count calories? No. Not if you ask me – or any expert that gets it. Like the luminaries interviewed here:

TIME: You Asked: Should I Count Calories?

Many quotable comments, this may be the funniest:

“If you come into our clinic and say the word ‘calorie,’ we throw you out,” says Dr. Robert Lustig.

Here’s what another smart professor, Dr. David Ludwig, says regarding the true problem behind weight issues:

[F]oods that raise insulin are the ultimate fat cell fertilizer…

Calories count, but you don’t have to count them to lose weight. In fact you shouldn’t.

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Weight Control – The Calories vs. Insulin Theory

Weight Control – A Question of Calories or Insulin? – Dr. Andreas Eenfeldt4.5 out of 5 stars5 star70%4 star16%3 star10%2 star0%1 star4%50 ratings5036:26

What really matters for weight loss? Calories in and calories out, or is our body weight carefully regulated by hormones, like the fat-storing hormone insulin?

In this presentation from the 2015 LCHF Conference in Cape Town I describe why the second explanation – about hormones – makes much more sense. And why the first one – about calories – is a simplistic description that completely fails to adress the cause of obesity.

You can buy access to the entire LCHF convention for $49 dollars from the organizers. Or you can see the talk on our member pages for free using a one month trial (then $9 per month, cancel at any time).

Weight Control – The Calories vs. Insulin Theory

On the member pages you also get immediate access to video courses, interviews, movies, Q&A with experts, etc.

PS

We’re adding the ability to rate presentations on the membership pages from 1-5 stars. You’ll also be able to see the number of views (on the video page) as well as the length of the video on the overview pages, by hovering the mouse over the video.

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Junk Food Can Lead to Early Signs of Diabetes in TWO DAYS


Fast Food

Researchers conducted an experiment to study the effects of the American diet. They recruited six men to eat a 6,000-calories-a-day diet consisting of pizza, hamburgers and other junk food (50% carbs) for a week.

Not surprisingly the men gained weight – on average 3.5 kilos (7.7 pounds). More interestingly every one of the six volunteers developed insulin resistance – an early sign of type 2 diabetes. This effect was apparent after only TWO days.

Constantly eating tons of junk food full of carbs can rapidly lead to type 2 diabetes. Doing the opposite can reverse type 2 diabetes. What’s the opposite? A low-carb diet combined with intermittent fasting.

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