What I actually eat, part III (circa Q1 2. This week I had dinner at a great steakhouse in New York with a very good friend. Most days, however, I live in the 0.
M range, depending on the time of day. Is Peter Attia not Mr. Well, my friend suggested it might be time for another one of the dreaded what- do- I- eat posts. Anyone who knows me or who has read this blog for a while will appreciate the fact that I loathe talking about what I eat. Because, it unfortunately gets interpreted by many as what they should eat. It’s like asking me what exercises I do, and inferring you should do the same. It doesn’t make sense. The day before I emailed the owner and general manager, both friends, and asked for them to have one of our favorite off- menu items on hand (the best sushi in San Diego). Perfect Diet - Perfect Nutrition Toxic Heavy Metal Poisoning, Contamination, Symptoms, Testing, Chelation, and Detox Protocols. Mercury, Lead, Arsenic, Cadmium. Pranayama is an important limb in the Yoga of meditation. It is equally necessary for all in their daily life, for good health, success and prosperity in every walk. ![]() Why don’t you have a bite?” To which my wife echoed, “Yea, they really are ridiculous. I did something I had not done in 4 years (to the month, actually). The decision was this: about 3 or 4 times a year (I opted for my wife’s and daughter’s birthdays, Thanksgiving, and maybe something else), I would – for one meal – eat whatever the hell I wanted. ![]() ![]() In the next 1. 5 minutes I devoured the remaining 4/5- ths of EACH of the six culinary masterpieces in front of me. Their jaws on the table the whole time. The taste was beyond what I remembered (actually, much sweeter than I remembered, probably because when you don’t eat sugar for 4 years, well, you know). I could barely get up from the table. That night, when we got home, I had a horrible headache. Tylenol and 2 glasses of water later, I still couldn’t sleep. I eventually got a few winks of sleep. The next day I felt hung over – a feeling I had not experienced since my 2. My fasting glucose was 1. L and BHB was 0. 2 m. M. Clearly I was out of ketosis. I decided to go out for a glycogen- depleting workout (multiple sets of 3 min all out intervals on the bike) and about 3. I was right back into ketosis and felt just fine. As such, and despite how far in advance this was, I asked her to plan to make an extra bowl of my favorite Thanksgiving dish – candied sweet potatoes – baked sweet potatoes coated in melted marshmallows. Thanksgiving came and went, and I repeated the same act of debauchery during the big feast. Sure enough, by the Sunday morning of Thanksgiving weekend, I felt back to my baseline. Well, I suspect there exists a different “frequency distribution function” that describes how often I could binge like this without resuming unhealthy eating habits in the long run. In other words, habits matter. I can probably tolerate – physiologically – more sugar today than I can tolerate behaviorally. One last point I’d be remiss to leave out. You should keep in mind that for a period of 4 years, my consumption of sugar (sucrose, HFCS, liquid fructose in the form of any beverage, etc.) has been less than about 5 grams per day. If I was once susceptible to insulin resistance, I’m pretty sure I will always be. But, an interesting Gedankenexperiment would have me going back to one of several different dietary patterns – vegan, but with no sugar; standard American diet with lots of sugar; modestly higher carb, but still sugar- restricted – all could offer insights into the physiology of adiposity and fuel partitioning in my metabolically reset condition. How has this shaped my current eating behavior? Sometime early in the New Year, I started really craving more vegetables. I’ve always loved them. Even in ketosis I still ate one or two salads each day most days, but I was pretty restrictive about the quantity of vegetables that had much carbohydrate in them (e. I make a really good, creamy, spicy curry stir- fry.) I realized this would probably knock me out of ketosis, especially with the large amount of tofu I mix with it and the yogurt I use to make the sauce. My lunchtime salads were getting bigger and bigger, and I was piling more and more “stuff” into them. Almost laughable by the standards of those around me. And I noticed I was eating less meat. Not at all by “design,” but somehow by seemingly craving less. I also started craving a bit more fruit, especially berries and even apples, the former I consumed in modest amounts in ketosis, the latter I did not at all. Certainly not based on evidence I’ve seen to date, including the recent story about protein. For those looking to brush up on the state of evidence implicating red meat, I’d recommend three posts – one I wrote many moons ago in response to one of the dozen epidemiology stories, one written by Chris Masterjohn in response to the TMAO data, and one recently by Zoe Harcombe in response to the protein epidemiology). I don’t know what to make of this, of course, and it may be nothing at all, other than an evolution of preference. I’ve checked mineral levels in my body in search of a clue (none showed up). Maybe I’m over- or under- saturated in some key nutrient? Now, since everyone seems to care how much carbohydrate I consume, here is my current framework. If my daughter “makes” spaghetti, which she loves, I’ll usually have a forkful to remind her that her dad is not a complete freak. Those I consume only on very special occasions – exceptional desserts, for example – about 2 or 3 times a year, like the ones I consumed on my wife’s birthday, or the candied yams. Keep in mind, I virtually never consume breakfast, maybe once a month (e. I have a breakfast meeting). Essentially, I do all of my exercise (current routine, below) in a fasted state only consuming the Bio. Steel’s high performance sports drink (HPSD), which contains virtually no calories – maybe 8 kcal of BCAA per serving. But, I still aim for the following schedule, which is interrupted by travel during at least 2 or 3 weeks each month. The schedule below amounts to about 1. Monday – high intensity lift, followed by swim. Tuesday – ride (tempo)Wednesday – swim. Thursday – ride (TT practice or threshold)Friday – high intensity lift. Saturday – ride (VO2 max intervals), followed by swim. Sunday – group ride or solo TT practice. I can’t believe I’m about to do this. Remember, this is what I eat because of how my body works. Wednesday. Lunch – huge salad (bowl larger than my head) with romaine lettuce, kale, carrots, tomatoes, cucumbers, olives, mushrooms, chicken breast, 2 tbsp olive oil, 3 tbsp lemon juice, 1 tbsp white vinegar, 1 cup of almond slivers. Snack – a cup of macadamia nuts. Dinner – Another large salad, but no chicken or nuts in this one; 1 pound of salmon; bowl of berries to follow. Thursday. Lunch – huge salad (bowl larger than my head) with romaine lettuce, kale, carrots, tomatoes, cucumbers, olives, mushrooms, can of tuna, 2 tbsp olive oil, 3 tbsp lemon juice, 1 tbsp white vinegar, 1 cup of walnuts. Snack – 2 or 3 tbsp of almond butter (a zero sugar variety)Dinner – Omelet made from 6 eggs (white + yellow), shredded cheddar, lots of other veggies; side of steamed broccoli in butter; 2 more spoons of almond butter after dinner. Friday. Lunch – same as Wednesday (I basically rotate salad back and forth about 3: 1 in favor of chicken over tuna)Snack – none. Dinner – Curry stir- fry containing tofu, carrots, broccoli, bell peppers, mushrooms, zucchini, and squash, in a sauce made from curry paste and Greek yogurt. Literally. Snack – none. Dinner – Family sushi night! I’ll have a seaweed salad or two, huge platter of sashimi, California roll, and another specialty roll. Lastly, because I know someone will ask, the few times I now take to measure, record, and tabulate exactly what I consume, it works out to about 3,5. Other days it can be as high as 5,0. But, 3,3. 00 to 3,6. So, there you have it – the most irrelevant information you’re likely to find on this blog (except for what’s below. I’ve never made this mistake before. I immediately realized why. What was I going to do? Amazingly, no one said anything, though I could see some people looking at them and doing the double- take. Over that lovely steak dinner I alluded to at the top of this post, I told this story to my friend (who snapped the picture, below). I thought it was a new style. Kind of European.” So there you have it. Lies About The Atkins Diet! Low carbohydrate diets such as Atkins have always been controversial, but with the recent wave of new research and publicity, the controversy is now raging hotter than ever. One headline in the San Francisco Chronicle said that the battle between the low and high carbers had become so heated since mid 2. Tragically, the people being hurt the most by these . Atkins New Diet Revolution. Atkins had been right all along. More research in 2. Taubes story: Two studies in the New England Journal of Medicine in May of 2. June 2. 00. 3 in the Journal of Clinical Endocrinology and Metabolism, suggested that Atkins was equally, if not more effective for weight loss than conventional diets - at least in the short term. With the publication of this new information, Atkins supporters boasted, . Meanwhile, low carb foods and supplements became all the rage, bread and pasta sales took a nosedive and the wheat industry cried the blues. With differences in opinion as opposite as the North and South Poles, it's become unbearably confusing and frustrating to know which weight loss method is best and safest. At the date of this writing, in late 2. AGAIN! According to the Journal of the American Medical Association, 6. Americans are overweight and 3. Obviously, the popular weight loss methods today - including the low carb diet - are still missing something? But what? If you're confused by the whole high carb, low carb thing and if you're frustrated with your attempts at trying to lose weight and keep it off, then this may be the most important report you will ever read. In the next few minutes, you'll discover the real truth about low carb diets and a real solution to the problem of excess body fat that is beautiful in its simplicity, yet powerful in effectiveness. Read on to learn the 1. Lies about the Atkins diet and the truth that will set you free? Lie 1 /// The Atkins and other low carb diets don't work. If your definition of what . Recent studies showed that the Atkins Diet causes greater weight loss than the American Heart Association- recommended high carb, low fat diet. In fact, for obese people with disorders of carbohydrate metabolism (hyperinsulinemia, hypoglycemia, and insulin resistance), Atkins- style diets have been shown to work especially well. However, if your definition of what . It seems that despite some encouraging initial successes, Atkin's dieters still face the same difficulties in keeping off the weight as everyone else. Some of the same studies showing rapid weight loss on Atkins in the beginning also showed substantial weight gain as soon as the diets ended. Truth is, a growing body of evidence is mounting that carbohydrate restriction can accelerate weight loss in the short term, but it has yet to be proven that it keeps the fat off in the long run. Which approach towards low carb dieting is best is also up for debate: Not all low carb diets are high fat or ketogenic and not all are . A low carb diet can be low in carbs and high in fat, it can be low in carbs and high in protein, or it can be somewhere in the middle. I predict that continued research will discover that moderate carbohydrate restriction (especially in a cyclical fashion) and careful selection of carbohydrates, will in fact assist with fat loss via hormonal control, metabolic efficiency and appetite regulation. I believe that neither extreme - the severely restricted low carb diet (ketogenic diet) or the very high carb, low fat diet - will emerge the victor. Lie 2 /// There's a ton of new research proving the Atkins diet is effective. If you surf around the Internet for a while searching for . However, nearly all the researchers also conclude with remarks such as. One group followed the traditional food pyramid with 6. Atkins diet. After one year, Atkins participants had a greater increase in the good HDL cholesterol and a larger drop in triglyceride than the high carb group. The leader of the study, Gary Foster said, . This led most health professionals to condemn low carb diets that allowed large amounts of saturated fat. This belief is now being questioned. Many authors such as Mary Enig and Uffe Rashnkov have presented compelling cases that dietary cholesterol and saturated fat do not cause heart disease. The latest research seems to confirm this. However, many factors affected the results of these new studies. In some studies, the subjects did not follow the Atkins Diet to exact specifications and never entered ketosis, so conclusions about saturated fat, dietary cholesterol, ketosis and coronary health cannot be drawn yet. In other studies, cholesterol- lowering drugs were used. And in still others, some subjects actually showed increases in total cholesterol. Those who did show improvements may have previously been on a high refined sugar, high saturated fat diet and dropping the sugar was one step in the right direction. Furthermore, some of the drop in blood cholesterol could be attributed to the decrease in body weight. Clearly, you can't lump all dietary fats into the same category. Processed and chemically altered trans fats have been condemned by virtually every health and nutrition expert on the planet. Other fats, like salmon and fatty fish, are among the healthiest and cardio- protective foods you can eat. Much evidence is showing that reasonable amounts of naturally occurring saturated fats such as those found in whole eggs and red meat also need not be feared (especially in the absence of sugars). Truth is, all the information we have available at this time indicates the . However, claims that diets very high in overall and saturated fat are healthy and safe for long term use are still premature. Lie 4 /// The Atkins diet will help you keep fat off for good. Dr. Atkins writes that his diet . Slow, steady and balanced seems to win the race when it comes to weight control. Unfortunately this isn't what most people want to hear. The four pounds per week and up to 1. Atkins promises sounds much more impressive. There are two things you really need to know about rapid weight loss: What kind of weight was lost? How much of it was body fat and how much was water, glycogen and lean tissue? Are you going to keep the weight off for good? Most low carbers won't keep the weight off for more than a year, and many will fall off the wagon long before that. Keith Ayoob, a spokesperson for the American Dietetic Association, said in an official ADA statement about the 2. NEJM studies: . Your lifestyle starts to be affected and you get bored. A high dropout rate is a sign that extreme diets can be difficult to maintain. Truth is, despite Dr. Atkin's claims and the new research apparently supporting them, we still don't know what will happen in the long run. Based on the results of the recent three, six, and twelve month studies, researchers have begun to organize longer trials. One of them will be five years in length. What I believe you will see in long term studies is that Atkins and other low carb diets, while effective for weight loss in the short term, will be found no more effective for long term fat loss than any other restrictive diet (and that's NOT very effective). Lie 5 /// Calories don't count and you can eat as much as you want while on the Atkins diet. Dr. Atkins proposed that calories don't count and he advised his clients to eat as much as they want while on his program. It means that your hunger may be blunted on Atkin's plan, causing you to automatically eat less without counting calories or even thinking about calories. Whether you count calories and consciously eat fewer than you burn, or you don't count them and unconsciously eat fewer than you burn, either way, the end result is the same. No diet or special combination of foods can override the law of calorie balance. Anyone who believes that you can eat as much as you want and still lose weight is living in a dream world. Lie 6 /// A brand new study just proved that the Atkins diet gives you a metabolic advantage so you really can eat as much as you want. A 1. 2 week study conducted by the Harvard School of Public Health and presented in October 2. North American Association for the Study of Obesity found that subjects on a low carb regimen lost just as much weight as those on a standard high carb, low fat diet. The shocking part was that the group on the Atkins diet could eat 3. This left researchers scratching their heads saying: ? If all calories were created equal then a 2. Krispy Creme doughnuts would have the same effect as a 2. Do you think these two diets will have the same effects on your health and body composition? Certain foods and certain diets DO give you a metabolic advantage. One advantage is the effect of a diet's composition on your hormones; namely insulin and glucagon. A second advantage is called the thermic effect of food. The thermic effect of food means that a certain number of calories are used just to digest and absorb the food, leaving a net calorie value substantially less than the total amount of caloric energy that was contained in the food. For example, a lean protein food such as chicken breast has a thermic effect of around 2. This means that for every 1. NET energy utilized by the body is only 7. Instead of lots of red meat and saturated fat, the subjects in this particular study ate mostly fish, chicken, salads, vegetables and unsaturated oils. I think the study's director, Penelope Green, hit the nail on the head when she said, . Even when a diet provides a metabolic advantage, AFTER that advantage is factored in and you look at NET calorie utilization, you are still left with the calories in versus calories out equation. Lie 7 /// The Atkins diet causes faster and greater FAT loss than conventional diets. Most health, medical and nutrition organizations recommend that you lose weight (body fat) at a rate of no more than 2 pounds per week. Atkins says that the average weight loss in the first two weeks on his plan is 8 to 1.
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