Review: Real Food Keto

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I spent a chunk of my end-of-the-year vacation watching football and nipping at the bottle of single-malt whiskey I received as a gift. Fortunately, I also found time to catch up on some reading, which means I finally had a chance to finish Jimmy Moore’s latest offering, Real Food Keto. I’ll start with the brief review:

If you’re interested in following a ketogenic diet and want to improve your overall health, you should read this book. If you’re not interested in following a ketogenic diet but want to improve your overall health, you should read this book. Real Food Keto is first and foremost a book about achieving real health by eating real food, which is why the subtitle is Applying Nutritional Therapy to Your Low-Carb, High-Fat Diet. The keto aspect of it is secondary.

Now for the longer review.

When I read a book about diet and health, one of the criteria for evaluating it is my “Aunt Martha” test, meaning your Aunt Martha could understand it without reaching for a medical dictionary. Jimmy’s a talented writer who’s always had the knack for putting the science in layman’s terms. As you may recall, Chareva’s second-cousin, a neurologist, recommended Keto Clarity to Chareva’s father and specifically said he liked how well it explains the concepts to a lay audience. (He didn’t know Jimmy and I are friends when he said that. I then surprised the heck out of him by calling Jimmy on Facetime so the doctor could pass along the compliment himself.)

I’ve recommended diet and health books that are well written, that definitely pass the Aunt Martha test, but didn’t tell me much I didn’t already know. That’s because my bookshelf is full of diet and health books, and I end up reading about essentially the same concepts multiple times.

Real Food Keto, on the other hand, contains a ton of information that was new to me. I’m pretty sure that’s because of Jimmy’s co-author this time around: Christine Moore, who happens to be his wife.

Last year, Christine completed the Nutritional Therapy Practitioner (NTP) course, which is offered by the Nutritional Therapy Association. Their philosophy is very much in line with Weston A. Price principles. In fact, Dr. Price’s classic book Nutrition and Physical Degeneration is at the top of a rather long list of required reading for NTP students. As Jimmy himself has said, since completing the coursework, Christine now tells him things about diet and health he didn’t already know. (I think all wives should occasionally tell their husband things they don’t already know.)

Jimmy has told his personal story on his blog and in his previous books. Far fewer people are familiar with Christine’s personal story, which she relates in the introduction. The brief version is that she was born three months premature and has been battling the effects most of her life. You’ve heard the saying genetics loads the gun, but the diet pulls the trigger. In Christine’s case, it’s more like extremely premature birth loaded the gun and pulled the trigger, and then a bad diet pulled the trigger again and again.

She’s been blind in her left eye since birth. The vision in her right eye grew steadily worse over the years. (When Jimmy asked to marry her, he was warned she’d be totally blind by age 35. He married her anyway.) She’s had issues with her joints, her spine, her moods, her hormones and her immune system, to name just a few.

The good news is that after getting off a low-fat, high-sugar, fake-food diet and switching to a ketogenic diet, Christine’s health problems began to improve. After completing her NTP courses and focusing on a real-food, nutrient-dense diet, they improved even more. For decades, her remaining eyesight grew steadily worse. Now it’s actually getting better.  Dr. Price would be proud.

I’m a big believer in the value of experience. Yes, someone is naturally lean and athletic can certainly acquire the knowledge to teach others about weight loss. But I like hearing from someone who’s lost 100 pounds and kept it off – even if you can’t see his abs. Someone who has been generally healthy since birth can certainly acquire the knowledge to teach others about diet and health. But in Real Food Keto, we’re hearing from a co-author who has had to deal with far worse health problems than most of us ever experience. Learning about nutrition at a deep level was a big part of overcoming those problems. Sharing what she’s learned is now a passion for Christine. As she writes near the end of the introduction section:

With all that I’ve gone through with my health and coming out the other side many years older, wiser, and healed, I knew I wanted to do something to help others on their journeys to optimizing their health.

Because it’s called Real Food Keto and not just Real Food, the opening chapters are of course about the ketogenic diet, with an emphasis on tailoring it for your individual needs. As you’d expect, there are explanations of what ketosis means, the benefits of ketosis, how to get into a ketogenic state, and the various ways to measure ketones.

But throughout these chapters (throughout the whole book, actually) the pound-it-home message is that to be healthy, we need proper nutrients, not just a proper ratio of macronutrients. To underscore that message early on, there’s a section titled Two Major Pioneers In Nutrition describing the works of Dr. Weston A. Price and Dr. Frances Pottenger.

So yes, the book promotes a ketogenic diet, but it’s a nutrient-dense ketogenic diet. Among the many suggestions are: eating a variety of foods, eating seasonally, buying foods from farmers’ markets, eating some vegetables raw, including some fermented foods in the diet, using natural salts, and switching to raw dairy products if possible.

There are in-depth chapters on protein, carbohydrates and fats that describe how all three are used in the body. Since it’s a keto book, there are explanations of why saturated fats won’t kill you and why “vegetable” oils (most of which are actually seeds oils) aren’t good for your heart or the rest of your body.

But there’s also a chapter titled Water: The Fourth Macronutrient that I found particularly interesting. I’ve been making a mental note to drink more water since reading it. Here are a couple of quotes:

We’ve already discussed quite a few nutrient deficiencies in this book, but, by far, the most common nutritional deficiency in the United States is good old H2O. By the time you feel the first tinge of thirst, the process of dehydration has already begun. When the amount of water in your body is off by even a little, it directly affects the minerals and electrolytes that keep your body in tiptop shape.

Water is and always will be the most important nutrient you can get. Eat all the high-fat, moderate-protein, low-carb food you want, but if your water intake is off by even a little, it can lead to some serious health issues. Our bodies were made to be nourished by water, and the reasons for and benefits of getting just the right intake of water are plentiful.

The book then describes the many benefits of water, and how becoming dehydrated can affect everything from your endocrine system to your immune system.

Like I said, this book contains a lot of information I didn’t already know. For reasons I’ve explained in previous blog posts, I don’t measure ketones or aim for ketosis. So while the chapters on ketogenic dieting are well written, they don’t apply to me personally. Starting with the chapter on water, however, pretty much everything in the rest of the book applies to anyone interested in being healthy. I suspect I’ll be pulling Real Food Keto off the bookshelf regularly as a reference.

Part Three, which is titled Applying Nutritional Therapy, is the largest section in the book. It’s also where Christine’s Nutritional Therapy Practitioner education is most on display.

There are two chapters on minerals and vitamins. Both follow the same basic pattern: for each mineral or vitamin, there’s an explanation of its function in the body, a list of the symptoms of insufficiency, and a list of which foods are rich in the mineral or vitamin. There are also suggestions on which tests you may want to request from a health provider and which supplements to consider.

The next chapter is an in-depth look at digestion, which includes sections on stomach acid (in which we learn that nine out of ten people these days don’t produce enough of it), leaky gut and the gut microbiome. As you might guess, there are explanations of how the processed garbage that passes for food these days screws up the digestive process. Since this is book about real food, there’s also a section describing which foods help to heal digestive problems. Apple cider vinegar, for example, helps to stimulate the production of stomach acid. (I now have a bottle of apple cider vinegar in the kitchen and have taken to drizzling it on some foods.)

There’s a chapter on blood sugar and why pretty much everything having to do with health goes haywire when blood sugar is chronically high. Naturally, the book suggests adopting a ketogenic diet to control blood sugar. The final two chapters are on the endocrine system (with a very good section on adrenal fatigue) and detoxification.

As a bonus (a big bonus), there are about 80 pages of keto-friendly, real-food recipes at the back of the book provided by Maria Emmerich, who has written quite a few keto cookbooks. Search for her name on Amazon and you’ll see the whole collection.

I’ve read several of Jimmy’s books, and this was my favorite. Perhaps that’s because I’m not as interested in ketogenic dieting or fasting as some people, but I suspect it’s because of the Nutritional Therapy Practitioner knowledge Christine brought to the table for this one. Either way, if you’re interested in real food and real health, this is one to add to your library.

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On The Livin’ La Vida Low Carb Show … And Two Others

Happy 2019.  I hope you all had a pleasant end-of-the-year break.  I spent much of my break relaxing, watching football and nipping at the bottle of single-malt Irish whiskey I received from my in-laws.  Since I live much of my life in slightly-too-busy mode, I was happy to decompress for a while.  Now I’m ready to return to normal life and normal dietary habits.

While I was on vacation, a few podcast interviews I’d recorded earlier were released:

On The Livin’ La Vida Low-Carb Show with Jimmy Moore, we of course talked about the Fat Head Kids film, and the book as well.

Waaaay back in December, I was a guest on The Keto Lifestyle podcast with Jessica Tye.  Jessica has kids herself, so diet and health for youngsters is a topic near and dear to her heart.

Also back in December, I was a guest on The Fitness Confidential podcast with Vinnie Tortorich.  Vinnie just finished post-production on his upcoming documentary Fat, so he hadn’t yet seen Fat Head Kids when we conducted the interview.  (I’ve lived through post-production twice now.  It’s a pedal-to-the-metal process.)  But as always, talking with Vinnie was way big fun.  He’s a take-no-prisoners sort of guy.

 

 

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A Christmas Gift To Me … Letter From A Viewer

This is probably my last post of 2018, barring some pressing announcement. Consider it a little Christmas present to me from a reader. It’s another example of why the trolls and the haters (and the rogue Wikipedia editors who want to cleanse Fat Head from the historical record) just don’t matter to me. They never have.

Someone will leave a venomous one-star review of Fat Head on YouTube and, I suppose, think I’m going to be psychologically wounded. Hardly. I don’t read the reviews, negative or positive. (My daughter Sara sometimes reads the one-star reviews and laughs out loud.) When I receive an email from a hater, I laugh it off. I simply don’t care … because of emails like this one:

———————————————————————————————–

Hi Mr. Naughton,

Several years ago I encountered Fat Head the Movie and watched it, thinking I would get an amusing counterpunch to the silly “Supersize Me” documentary. I got that, thanks to you.

But then there came a scene that takes place inside the human body–the scene where you explain the actual mechanics responsible for fat storage. That scene changed my perspective forever.

Your documentary sent me on a journey to read some of the books you recommended, after which point I finally discovered a diet I could stick to. I enjoy the diet with minimal pain, but with a profoundly healthy effect on my waistline. That’s also thanks to you.

I recently sat down to watch your speech Diet, Health, and the Wisdom of Crowds on YouTube and it hit me: if it wasn’t for you taking the time to explain how insulin works–a scene that opened my eyes to a completely new universe in which weight loss was possible–I would probably still be struggling to eat low-calorie, low-fat, and hitting my head against a wall.

So I had to send you an email and tell you: I’m currently in the best shape of my life. I’m not counting calories, but I am clipping new notches in my belt. And I can trace my newfound fitness back to that moment in your documentary, and not a moment after it or a moment before it. You’re the one who opened my eyes to the truth about fat and carbohydrates that changed the possibilities for me forever.

Thank you.

Sincerely,
Dan

———————————————————————————————–

Thank you, Dan. When I began working on Fat Head, I also expected it to be an amusing counter-punch to Super Size Me, and not much more. But the film kept evolving as I began to understand just how screwy the standard dietary advice is. I thought that advice deserved a counter-punch as well. I hoped people would be amused and learn a few things. I never expected to receive emails like yours, but they’ve been showing up since 2009. And every one of them is a gift.

So thank you – all of you. Happy holidays to you and yours, and have a fabulous 2019. I’ll see you in January.

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Follow-Up On The Weenie Wiki Editor

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Quite a bit has happened since Fat Head was tagged for deletion yesterday. Let me start with the most important development: Sceptic from Britain (later known as MatthewManchester1994 and then as Vanisheduser3334743743i43i434), the editor who was obviously targeting low-carb advocates  — and pretty much anyone who disputes the lipid hypothesis – is apparently gone now.

Let’s review some examples of what made this editor so … uh … special. In addition to targeting Dr. Uffe Ravnskov and Dr. Andreas Eenfeldt for deletion (which hasn’t yet happened and may not) he targeted Dr. Richard Feinman for deletion:

The same week, he targeted Dana Carpender for deletion – which happened:

She was deleted because … uh … why, exactly? Unreliable information? As if it’s difficult to determine whether or not she is indeed a real person who has written several popular books.

The same week, our weenie wiki editor also targeted Jimmy Moore for deletion – which happened:

Not notable. Yes, a guy with several best-selling books – a fact easily confirmed, and which someone else in the thread did confirm. Ah, but he’s a “fringe proponent of low-carb dieting.” This editor of course decided anyone associated with low-carb dieting is “fringe.”

For another example, I pulled some text from a discussion on Tim Noakes. Sceptic from Britain kept arguing that any article critical of Noakes was relevant, while any article supportive was not relevant. Another editor suggested removing an article that recounted the accusations against Noakes but didn’t mention he was acquitted twice of all charges. Here’s our buddy Sceptic from Britain replying:

Based on your editing history you are here on Wikipedia to peddle LCHF quackery. There is no reason to remove that source from the article. The medical community does not agree with Noakes’ crazy dieting ideas. [[User:Skeptic from Britain|Skeptic from Britain]] ([[User talk:Skeptic from Britain|talk]]) 00:22, 14 December 2018 (UTC)

LCHF quackery … yes, this is the kind of objective editor who should be deciding what goes and what stays in Wikipedia.

A few days after I wrote a post about how the weenie wiki editor had targeted Kendrick, he tagged Fat Head for deletion – after changing his handle to MatthewManchester1994. We could hardly ask for clearer evidence that his editorial decisions were based on his personal bias.

Then he changed his handle again. Then he apparently quit altogether. I pulled this directly from a Wikipedia page:

Unfortunately regarding the Malcolm Kendrick thing I was doxxed by some of his associates such as Tom Naughton, Jimmy Moore etc and these people including Kendrick have posted my real life name etc on various social media platforms and low-carb websites. Jimmy Wales spoke to some of these people via twitter but they ended up insulting him. They are not to be reasoned with! I will leave them to their irrational conspiracy theories. I will be leaving Wikipedia. I have requested a courtesy blanking of my username. MatthewManchester1994 (talk) 00:01, 20 December 2018 (UTC)

He’s not only biased, he has a problem with the truth. Go check my posts. I never mentioned his name. Malcolm Kendrick also never called him by name, only by initials. Yes, someone in comments linked to an Instagram profile and claimed the profile was for Sceptic From Britain, but I replied by asking how he knew (never got an answer) and never mentioned the name myself.

Posting his real name on various social media platforms? I did no such thing. Neither did Kendrick.

EDIT: I received an email from the person identified in the comment.  He’s actually a fan of Fat Head and of low-carb diets.  He is not Sceptic From Britain and was apparently targeted himself as some form of cyber revenge.  The comment has been removed.  I also heard from someone claiming to be the actual Sceptic From Britain, who also said the name in the comments was incorrect. 

I then heard from yet another person naming still someone else as Sceptic From Britain.  There’s clearly some cyber-wars stuff going on here, with one or more people trying to use blogs like this one as weapons.  Based on that, I’m removing other sections of this post.  Whatever real-person names may have seen in comments earlier, kindly forget them.

I’ve been tweeting about this whole issue for a couple of days, which drew the attention of Jimmy Wales, the founder of Wikipedia. His first several replies were long explanations of Wikipedia policies, the apparent message being that nothing was wrong, no violations of policy, no biases in tagging for deletion, move along, folks, nothing here to see. That ticked me off, because the editor’s bias could hardly be more obvious.  That’s why in my previous post, I said Wales was making a fool of himself on Twitter defending this nonsense.

I need to take back the insult now, apologize to Wales, and give credit where credit is due. In a couple of Twitter exchanges, I pointed that Fat Head was targeted for deletion right after I wrote about Kendrick. I asked if he truly believed this editor was making objective decisions, which seemed highly unlikely.

He replied that he didn’t know what Fat Head is and was unaware of it being targeted for deletion. He then sent me a private message asking for more information. I sent links demonstrating who the editor had targeted, how he’d changed his handle twice in a matter of days while continuing the targeting, etc.

Wales responded that such behavior was against policy and could lead to an editor being banned.  He said he’d look into the matter.

So while it took some time for him to be convinced there was an actual problem, he apparently did look into it and take action. In the discussion page for the proposed deletion of Fat Head, a user with the handle Jimbo Wales wrote this [bold emphasis mine]:

Strong keep – As others have noted, WP:IDONTLIKEIT is not a valid reason for deletion. It is worth noting that the proposer is a serial name changer and POV pusher who has now apparently left the project. A quick research of the film reveals that in addition to the sources that User:Strikerforce rightly says are enough to ‘barely’ pass notability, I found an article at Motley Fool and this one at Vulture. It is not a major film to be sure, but there seems to be no reason for deletion other than the POV pushing of the proposer.

Problem recognized, identified and solved. Apparently, anyway. I haven’t seen a final decision on deletion, but I suspect Jimbo Wales has some influence.

So if I was wrong about the guy, I’m happy to be wrong.

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‘Fat Head’ Targeted For Deletion By The Weenie At Wikipedia

Well, heck, I’m always proud to be included in the same company as Dr. Malcolm Kendrick.

Let’s review the chronology here: On December 3rd, Kendrick announced on his blog that he’d been slated for deletion from Wikipedia. (He’s since been deleted.) The editor who made that decision used the handle Sceptic From Britain. Lots of people were speculating that Spectic From Britain was a shill for Big Food.

Given who he had targeted – Kendrick, Dr. Uffe Ravnskov, Dr. Andreas Eenfeldt, etc. – Big Food didn’t strike me as the likely culprit. In my December 13th post, I wrote this:

I have my own two-legged theory: 1) Skeptic from Britain is a disciple of The Church of the Holy Plant-Based Diet, and 2) Wikipedia has been taken over by social-justice warriors.

And later in the post …

I’m sure the people who run Big Food aren’t fans of Kendrick, Ravnskov or Eenfeldt. But based on what I’ve witnessed on social media, the people who really can’t stand anyone who says saturated fats and cholesterol are good for you are the SJW/Plant-Based Diet crowd. By gosh, if you tell people meat and eggs are part of a healthy diet, you’re ruining the planet, promoting inequality, and possibly supporting the repressive imperial patriarchy or whatever.

Nailed it. Someone identified Sceptic From Britain. An online profile listed him as a naturalist and vegetarian. (He also appears to be about 12 years old.)

EDIT: Ignore that profile.  I’ve received emails from the person profiled, from someone else claiming to the real Sceptic From Britain, and from a third person claiming to have proof that yet another person is the real Sceptic From Britain.  Bottom line:  we’ve got a weird case of cyber revenge going on in this whole matter, and any name mentioned is likely to be false.

Kendrick wrote this in his latest blog post on the matter:

I wrote the book “Doctoring Data” to try and shine some light on the methods used to distort and manipulate data. I try, as best as I can, to follow the scientific method. That includes discussion and debate, to test ones ideas in the furnace of sustained attacks.

However, if you try to do this, the forces of darkness come after you, and they come hard. Especially if ever dare to suggest that animal fats, saturated fats, are not in the least harmful. At which point you waken the vegan beast, and this beast is not the least interested in science, or the scientific method, or discussion or debate.

It has one aim, and that is to silence anyone, anywhere, who dares to question the vegan philosophy.

Anyone with a half a brain can see that’s exactly what’s going on with this particular editor. And yet Jimmy Wales, the founder of Wikipedia, has insisted Kendrick’s deletion was all about the quality of the sourcing. Nothing to do with Kendrick’s positions on the lipid hypothesis, ya see. Same goes for Ravnskov and Eenfeldt. Absolutely nothing to do with the editor’s anti-meat zealotry, ya see. It’s all about the quality of the sourcing. Purely a coincidence that this particular editor keeps identifying sourcing problems with articles about people who say animal fats won’t kill you.

Wales is currently making a fool of himself on Twitter by continuing to argue that position, even after people have linked to Wikipedia articles about vegetarian doctors that aren’t tagged for deletion, despite no differences in that all-important quality of the sourcing.

It’s a perfect example of the phenomenon described in the wonderful book Mistakes Were Made (but not by me): some people, after taking a public position, simply cannot change their minds no matter how obvious it becomes that they got it wrong. We have a clear case of a vegan-zealot editor creating a hit list, but Wales refuses to see it.

The smart move at this point would be to re-examine the editor’s decisions, then announce that upon further review, the editor was applying a personal bias, not a consistent standard.  But that would require a bit of humility.  I don’t pay attention to Mr. Wales, but according to people who do, humility is not a trait that afflicts him.  Based on his tweets regarding this issue, I’m inclined to agree.

But circling back to the chronology … I wrote my post on December 13th. By some strange coincidence, the Wikipedia entry for Fat Head was then tagged for deletion on December 17th. (It has to be a coincidence, because Jimmy Wales has assured us there’s no bias or targeting going on.)

Yes, after several years of Fat Head existing in the online pages of Wikipedia, an editor just happened to discover problems that are so severe, the entry needs to be deleted. Again, pure coincidence. No bias or targeting going on here, no siree. And we know it’s not bias, because the editor who tagged Fat Head for deletion isn’t Sceptic From Britain; it’s an editor whose handle is MatthewManchester1994.

Except … someone pointed me to a Wikipedia page that (at the time, anyway) displayed this text:

Goodness, how strange. I write a post criticizing Sceptic From Britain for deleting Kendrick, and a few days later, the same editor changes his handle and then targets Fat Head for deletion. But there’s no bias or targeting going on here. Just ask Jimmy Wales. He’ll explain it to you on Twitter.

The story gets stranger still. As of this writing, the user profile for MatthewManchester1994 tells us this:

15:07, 20 December 2018 Céréales Killer (talk | contribs) renamed user MatthewManchester1994 (4672 edits) to Vanisheduser3334743743i43i434 (per request)

The editor has requested his handle be renamed twice in five days. Perhaps he only feels comfortable tagging a dozen or so people and films for deletion using each handle.

As I’ve said before, I don’t give a hoot whether Fat Head is listed in Wikipedia or not. But I found the reasons for targeting it for deletion amusing. Here’s a quote from our completely unbiased editor, MatthewManchester1994 (back in the five-day stretch when he used that handle):

Fat Head is a non-notable fringe conspiracy theory documentary that doubts scientific evidence for the lipid hypothesis. I am not seeing any evidence this documentary is notable, it advertises itself as a science documentary but no scientists have reviewed it. Tom Naughton [1] directed the film but he is not notable either (he has not directed anything else), the article reads like a promotion piece.

The definition of “notable” can mean pretty much whatever Wikipedia decides it means, of course. I believe millions of views around the world (more than 760,000 on YouTube alone) should count for something, but unlike Wikipedia’s editor, I may be biased. Perhaps I’ll ask Jimmy Wales to define bias for me and clear things up.

As for being a “fringe conspiracy” documentary, well, that’s the excuse we’ve seen from Sceptic From Britain … I mean, MatthewManchester1994 … I mean, Vanisheduser3334743743i43i434 for all these deletions. He’s not bending Wikipedia to his vegan-zealot agenda, you understand. No, he’s just protecting the site from fringe conspiracies.

Funny thing, though … other vegan zealots have also called Fat Head a “conspiracy” film.  But not one of them has ever cited a fact I got wrong.  I showed news footage of the McGovern committee at work.  The advice put out by the USDA is a matter of public record.  I mentioned that nine out of 10 members of the Cholesterol Education Campaign committee had financial arrangements with statin-makers, which again is a matter of public record. I quoted a director of the Framingham study on how the results don’t support the lipid hypothesis — again, a matter of public record.  I named large studies in which the lipid hypothesis failed — all of them in the public record.

If I’d twisted facts and timelines around, Michael Moore style, I could see calling Fat Head a conspiracy film.  But since nobody has ever offered proof that I made statements that aren’t true or changed the chronology in which events happened, the definition of “conspiracy film” seems to be that I don’t agree with the vegan-zealot crowd that animal fats are deadly.

As proof that I promote “fringe conspiracies,” MatthewManchester1994 mentioned my post titled Another Big Fat (and old) Fail For The Lipid Hypothesis. This is where the absurdity of vegan (ahem) “logic” reaches a whole new level.

That particular post is about an old study conducted (but never published) by Ancel Keys. I quote from a Washington Post article, which in turn quotes from the British Medical Journal that examined the study data. Here’s what the Post wrote:

It was one of the largest, most rigorous experiments ever conducted on an important diet question: How do fatty foods affect our health? Yet it took more than 40 years — that is, until today — for a clear picture of the results to reach the public.

The story begins in the late 1960s and early ’70s, when researchers in Minnesota engaged thousands of institutionalized mental patients to compare the effects of two diets. One group of patients was fed a diet intended to lower blood cholesterol and reduce heart disease. It contained less saturated fat, less cholesterol and more vegetable oil. The other group was fed a more typical American diet.

Just as researchers expected, the special diet reduced blood cholesterol in patients.

Today, the principles of that special diet — less saturated fat, more vegetable oils — are recommended by the Dietary Guidelines for Americans, the government’s official diet advice book.

Yet the fuller accounting of the Minnesota data indicates that the advice is, at best, unsupported by the massive trial. In fact, it appears to show just the opposite: Patients who lowered their cholesterol, presumably because of the special diet, actually suffered more heart-related deaths than those who did not.

So to recap: The British Medical Journal finally publishes data from a large, rigorous trial in which the lipid hypothesis failed miserably – so miserably that people who switched to vegetable oils actually had more heart attacks, despite lowering their cholesterol. The Washington Post then reports on that study. So far, so good.

But when I write a post about the same study, quoting from the Washington Post, it’s proof that I promote fringe conspiracies … and therefore Fat Head should be deleted.

Kendrick put it perfectly: …you waken the vegan beast, and this beast is not the least interested in science, or the scientific method, or discussion or debate.

As if to prove the point, a vegan nut-job left this comment on Kendrick’s blog:

[Sceptic] is an absolute legend for deleting various low-carb cranks from Wikipedia, I fully support him and we will utilize other wikis to debunk LCHF nonsense.

Yes, if you delete information about people who disagree with you instead of debating them, that makes you a hero.

But there’s no bias or agenda going on here. It’s strictly about the quality of the sourcing. Just ask Jimmy Wales. He’ll explain it to you on Twitter.

And then you can laugh your ass off.

 

 

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Review: EZ Keto 123

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Now that I’m no longer grinding away on a speech or film project, I pulled a couple of books on ketogenic diets off my bookshelf and read them. One of them was EZ Keto 123 by Jamie Caporosso. As the title suggests, it’s a quick-and-easy introduction to ketogenic diets.

I like books that keep it simple. I also like books that take me on a deep-dive once a subject has caught my interest, but I like to get started with something simple. That’s why when people ask me to suggest a book on economics, I always mention Henry Hazlitt’s Economics In One Lesson. You can read the whole thing in an afternoon. If you find you enjoyed the appetizer, you can move on to books by Thomas Sowell for the seven-course meal.

EZ Keto 123 is just 61 pages, and it definitely passes what I call my “Aunt Martha” test: your Aunt Martha could read the book and understand it without having to grab a medical dictionary or biology textbook. In fact, if your Aunt Martha (or co-worker Martha) has noticed you’re slimmer and healthier since switching to ketogenic diet and wants to know what you eat and why the diet works, this the book to give her as a gift.

The first few pages recount Caporosso’s own discovery of how a ketogenic diet improved his weight and health. Despite being a competitive powerlifter and working out like a fiend, he ballooned up to 250 pounds some years ago because of his eat anything not nailed down diet. After a stern warning from his doctor, Caporosso tried losing weight on the diet most of us have tried at least once, if not several times — low-fat, low-calorie, low-satisfaction, high frustration.

After a sympathetic friend handed him a copy of Neanderthin by Ray Audette, he began taking a serious look at the paleo diet, then paleo versions of the ketogenic diet. And the rest is history. He found that a ketogenic diet allowed him to lose the fat while continuing to train hard with weights and recover more quickly than before. (If you’ve heard that people can’t build or maintain muscle mass on a ketogenic diet, I’d suggest you watch the video below. That’s Caporosso.)

Chapter One of EZ Keto 123 is the how-to. You’ll learn about macronutrients and how to adjust them to enter ketosis, of course, but there’s also some good advice about weight loss. And when I say good advice, I mean Caporosso doesn’t make any too-good-to-be-true claims about how you can stuff yourself with all the fat you want and still lose weight. He provides some formulas for calculating your basal metabolic rate (BMR) and also mentions some apps that will do the calculations for you. Using the example of a woman who burns around 1,551 calories per day, he writes this:

The next step is to take a slight deficit from her daily caloric needs. I’ve been successful with the range of 5-10%. What that usually does is give you some nice, slow and steady weight loss, and doesn’t really push your body into a “starvation preservation” mod where it may start slowing your metabolism down because it thinks you are in a famine situation.

Bingo. Slow and steady wins the race. After calculating how much the fictional woman should be eating in a day, Caporosso demonstrates how she can put together meals that fit the ketogenic ratio. In addition to writing the book, Caporosso produced an app for iPhone and Android called KetoCheck that takes the guesswork out of it. Just enter the foods and portion sizes for what you’re eating.

Chapter Two is about dialing it in. There’s a section on using ketone strips, ketone meters and ketone breath strips, tips on avoiding the “keto flu,” and advice on overcoming weight-loss stalls. One example: for some people, too much dairy food causes a stall, even if their food ratios are ketogenic.

Chapter Three consists of common questions and answers. I like this one:

What if I don’t want to do all that math and macro counting? Then don’t. If you want, throw all the calculations to the wind. You could possibly be very successful if every time you were hungry, you just ate meat and green veggies. Unless I’m training for a specific competition, i.e. powerlifting or CrossFit, this is pretty much how I eat.

I like this one too:

Is a ketogenic diet for everyone? No, of course not. No single diet is right for everyone …. A standard paleo diet with a scheduled treat meal may be more realistic for your lifestyle. You can always circle back around and try it again.

The final section includes links to resources and even a few recipes. Quite a lot of information for a 61-page book.

I know Christmas is only a week away, but if you have friends or relatives who have expressed an interest in ketogenic diets but haven’t quite pulled the trigger, this quick-and-easy book would make a nice addition to those presents sitting under the tree. I’d suggest opening it after the pumpkin pie is gone, however.

 

 

 

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