karppaus.infon arkistoitu foorumi

Core Principles of Quick and Easy Weight Loss

Our weight loss program is based on four Core Principles:

1. Eat three meals per day, and always eat breakfast.
2. Eat traditional fats, including coconut oil.
3. Eat nutrient-dense foods, particularly those supplying calcium and vitamins A and D

Principle One: Eat Three Meals a Day

On this diet, you will eat regular meals three times a day, with no in-between snacks. This schedule puts the body on a rhythm of satiety and hunger. Overeaters Anonymous has found that this is the surest way to achieve weight loss and to stick to your diet long term.

One reason you may be continually tempted to overeat now is that you never really allow yourself to sense the difference between the feeling of hunger and the feeling of satiation. Instead, you become more psychologically attuned to when you want to eat, not when you need to. As a result, you eat at odd times… or snack constantly. This undermines both your health and your attempts to lose weight:

- First, you never give your body a needed rest from digestion, freeing your energy for other life tasks.
- Second, your body loses touch with key signals that help you know when you’ve had enough.
- Third, you begin to eat according to psychological or emotional responses, rather than physiological ones.

Our diet’s high-fat content will help balance your blood sugar, preventing cravings, energy lips, and mood swings. If you happen to be hypoglycemic, suffering from bouts of low blood sugar, you need higher levels of fat and lower levels of carbs at each meal in order to avoid drops in blood sugar. Extra fats will slow down digestion time, allowing you to go longer between meals.

Principle Two: Eat Traditional Fats

After years of hearing about the low-fat credo, it may at first feel strange to incorporate healthy fats into your diet. Yet increasing your fat intake in order to lose weight is the second Core Principle of this diet. Healthful fats, like coconut oil, butter, and cod-liver oil, deliver major benefits: they actually boost your metabolism and encourage weight loss.

Studies have shown that the body does not easily store the medium-chain fatty acids from coconut oil, but mostly uses them for energy shortly after they are consumed. And as we’ve explained, in addition to upping the rate at which you burn your food, the fats in Quick and Easy Weight Loss create a feeling of satiation. It’s easy to stay on the plan, even though the portions are small, because you come away from your meals feeling full. These healthful, essential fats will help you go the distance toward weight loss.

Your brain, nerves, hormones, and all your body’s intracellular communication systems require the right kind of fats to function. In addition, fats act as carriers of the key fat-soluble vitamins D, E, K, and especially A, which boosts thyroid function and helps maintain a healthy metabolism. Thousands of years of evolution have trained your body to seek and absorb these nutrients from food, not vitamin pills. These vitamins are found mostly in animal fats; in fact, as we explained earlier, the only source of true vitamin A is animal fat.

Polyunsaturated vegetable oils are usually rancid (even if they taste fine), do not contain these vitamins, and have other harmful side effects as well. But if you’ve ever wondered why you crave fried foods, doughnuts, ice cream, chips, and a host of other greasy foods, the reason is simple. These cravings are your body’s desperate attempt to get the fats and fat-soluble vitamins it needs to function smoothly. If you were eating good-quality fats containing these nutrients, you would not crave unhealthy foods containing these nutrients you would not crave unhealthy foods containing the wrong kinds of fats.

Principle three: Eat Nutrient-Dense Foods

Although most people don’t realize it, obesity is actually a symptom of nutritional deficiencies. That’s why food quality – not just quantity – is key to successful weight loss – and why eating nutrient-dense foods is the third Core Principle of Quick and Easy Weight Loss. As you know from the previous chapter, these foods provide complete protein, healthy fats, and unrefined carbohydrates, plus the vitamins and minerals your body needs to build, maintain, nourish, and heal all the cells in all your systems.

We recommend that you always consume real foods, as opposed to isolated vitamins or even multivitamins. Instead of synthetic vitamins, we recommend the superfoods described in Chapter 5 – including cod-liver oil, acerola or amla tablets, bitters, high-vitamin butter oil, desiccated liver tablets, wheat germ oil, and nutritional yeast – which naturally concentrate many important nutrients that support each other, preventing the imbalances that often occur when vitamins are taken singly.

Although you can derive great benefit from Quick and Easy Weight Loss with or without superfoods, when you make the additional effort to incorporate them, you’ll be surprised to see your energy soar and those pounds melt away. To understand why, fust remember our simple axiom:

The higher the nutrient content of your food, the less you need to eat to satisfy your basic nutritional needs.

Principle Four: Restrict Calories Moderately:
A Little but Not Too Much

Why do we recommend modest calorie restriction? Research consistently shows that lowering your caloric intake (and/or increasing exercise) is the most direct route to weight loss. Calorie restriction ensures that you don’t take in more energy than you expend, but instead begin to use up your body’s stores of fat. On the other hand, to restrict the amount of calories even more than the amount we specify is to deny your body what it needs to breathe, beat the heart, and perform other vital functions. Extreme calorie restriction is tantamount to starvation. The body responds with cravings and, as a result, you may wind up bingeing or eating undesirable foods. Even if you have the willpower to maintain the calorie restriction, your body may react to this perceived emergency by storing fat and altering your metabolism for the worse.

That’s why, on our diet, you’ll offset calorie restrictions by eating a moderate amount of protein and, compared with other diets, a relatively high amount of fat to induce satiation.

You’ll also cut back on carbohydrates from sweets and refined grains. As sown in the groundbreaking book “The No-Grain Diet” by Joseph Mercola with Alison Rode Levy, refined grains convert to sugars in your body and set off the same insulin reaction as sweets. You feel energized for a while, but then you sag – and reach for another snack to make up for it. On Quick and Easy Weight Loss, you’ll be eating healthy carbs, prepared in a way that makes them tasty, digestible, and very satisfying.

What’s the Right Level of Calorie Restriction? The degree to which you can safely and effectively restrict calories to lose weight depends on two factors:

- About two-thirds of the energy produced in the body by the food we consume is needed to support basic body functions: of the lungs, heart, liver, and kidneys.

This basic requirement ranges between 1100 and 1800 calories, depending on your size, build, and sex. A woman who weighs 132 pounds (60 kg), for example, needs about 1300 calories just to support basic body functions; one who weighs 154 pounds (70 kg) requires 1500 calories. She’ll need about 500 to 700 additional calories for normal light activities, and much more if she is very active.

If you eat so little that the number of calories in your food drops below the amount required for these basic functions, your body starts to think it is starving, and its alarm bells go off.

- The exact point at which you start to lose weight also depends on your metabolism.

Since some people’s motors burn faster and hotter than others, the point at which calorie restriction becomes excessive is different for everyone. Thus one woman who weighs 132 pounds may lose weight even if she eats 2500 calories, because she has a fast metabolism that burns calories efficiently; but someone of the same weight who has a slower metabolism may need to restrict her diet to 2000 calories to lose weight. By including coconut oil in our 2000-calorie plan, we ensure that you don’t depress a slow metabolism even further.

In any diet, then, you don’t want to restrict calories below the minimum number needed to support the basic functions, plus the amount needed for all your normal activities. Doing so will cause the body to lower its metabolism in order to prevent starvation. When that happens, you cannot lose weight, no matter how little you eat.

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"Remember, eating fat is not what makes you fat, it’s the inability to burn fat that makes you fat." Rosedale
"I will never be hungry again"

Tuo kalkki on ongelmallista, sillä helpointa sen saanti on juustosta, mutta mikäs se juttu oli minkä kirjoitit jossain toisessa ketjussa siitä että kova juusto saattaisi jumittaa?
Juusto toki antaa myös nopeasti liikaa proteiineja.

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2003: 161,8 kg 2006: 80kg 2020: 171 kg

Mary suosittelee mm. "bone broth, raw cheese and raw milk, dolomite powder"

Myös: "We feature moderate protein (less than Atkins)"

Mutta kirjoitan näitä nyt vähän "sormiharjoituksina" josko joku olisi kiinnostunut lukemaan. Enemmän luen ajatellen myöhemmin.

Lisää samasta kirjasta:

The Lipid Hypothesis Gets Rolling

David Kritchevsky’s 1954 studies, published in the American Journal of Physiology, July through September 1954, attracted the attention of scientists concerned about the emerging epidemic of heart disease because they appeared to support the lipid hypothesis. Kritchevsky’s studies demonstrated that

- cholesterol caused atherosclerosis in vegetarian rabbits;
- polyunsaturated fatty acids could lower blood cholesterol levels in humans.

Kritchevsky’s work appeared to show that by reducing the levels of animal products in their diet Americans could avoid heart disease-as long as scientists ignored the many studies (including those we’ve described above) that contradicted Kritchevsky’s findings. In fact, Kritchevsky’s studies had no relevance to the lipid hypothesis for two reasons. First, the kind of plaque the rabbits developed was completely different from the kind of plaque humans develop. Second, the rabbits were fed purified cholesterol that was oxidized (damaged by processing), not the kind contained in ordinary food.

The lipid hypothesis was introduced to the American people in 1956, when the American Heart Association (AHA) aired a fund-raiser on all three major television networks. The panelists presented the hypothesis as the cause of heart disease and recommended the Prudent Diet, in which corn oil, margarine, chicken, and cold cereal replaced butter, lard beef, and eggs. It was on this television show that cardiologist Dr. Dudley White, who served as one of the panelists, made his comment objecting to the lipid hypothesis and the Prudent Diet.

“See here,” he remarked, “I began my practice as a cardiologist in 1921 and I never saw an MI patient until 1928. Back in the MI-free days before 1920, the fats were butter and lard and I think we would all benefit from the kind of diet that we had at a time when no one had ever heard the words ‘corn oil.’”

Despite these nationally televised comments, and in spite of the numerous contradictory studies already published in the scientific literature, the lipid hypothesis had already gained enough momentum to keep it rolling. Both the food processing industry and the pharmaceutical industry could see the benefits of making patients out of healthy people, simply by making them afraid of cholesterol.

The following year, the food industry initiated advertising campaigns touting the health benefits of products low in or made with vegetable oils. A typical ad read: “Wheaties may help you live longer.” Wesson recommended its cooking oil to consumers “for your heart’s sake,” while an ad in the Journal of the American Medical Association described Wesson Oil as a “cholesterol depressant. “ Mazola advertisements assured the public that “science finds corn oil important to your health.” Medical journal ads recommended Fleishmann’s unsalted margarine for patients with high blood pressure. Prominent physicians endorsed the use of vegetable oils as substitutes for saturated fat. Such claims continued well into the 1980s, after which they were quietly dropped when studies indicated that polyunsaturated oils contributed to cancer.

The American Medical Association at first opposed the commercialization of the lipid hypotheses, warning that “the anti-fat, anti-cholesterol fad is not just foolish and futile…it also carries some risk.” The AHA, however, was committed to supporting the lipid hypothesis. In 1961, the AHA published its first dietary guidelines aimed at the public. The authors, Irving Page, Ancel Keys, Jeremiah Stamler, and Frederick Stare, called for the substitution of polyunsaturates for saturated fat, even though Keys, Stare, and Page had all previously noted in published papers that the increase in CHD was paralleled by increasing consumption of vegetable oils. In fact, in a 1956 paper, Keys had suggested that the increasing use of hydrogenated vegetable oils might be the underlying cause of the CHD epidemic.

These ongoing concerns about hydrogenated vegetable oils prompted the inclusion in a 1968 statement by the AHA on diet and heart disease of a carefully worded disavowal, making clear that the types of fats thought to lower cholesterol were not the same ones present in hydrogenated fats. The AHA statement implied that proponents of the lipid hypothesis could not claim that hydrogenated fats were heart healthy.

However, that disclaimer was never released. Among the likely reasons were the shortening industry’s strong objections to the disclaimer and a letter from Fred Mattson, a researcher at Procter & Gamble, to Campbell Moses, medical director of the AHA, urging against its distribution, even though 150000 copies had already been printed. The letter that Mattson wrote to Dr. Moses is part of the Congressional Record, for it was submitted as testimony during hearings held in 1977 by the McGovern Committee on Nutrition and Human Needs. The final recommendations to the public that the AHA did publish omitted the warning that partially hydrogenated (that is, trans) fats did not protect against heart disease.

Other organizations soon fell in behind the AHA in pushing vegetable oils instead of animal fats. By the early 1970s, the National Heart, Lung, and Blood Institute, the American Medical Association, the American Dietetic Association, and the National Academy of Sciences had all endorsed the lipid hypothesis and cautioned Americans to avoid animal fats.

Soon Congress jumped on the vegetable oil bandwagon. In 1977, George McGovern’s Senate Select Committee on Nutrition and Human Needs published “Dietary Goals for the United States“. Citing U.S. Department of Agriculture (USDA) data on fat consumption, the report stated categorically that “the overconsumption of fat, generally, and saturated fat in particular…have been related to six of the ten leading causes of death” in the United States. The report urged Americans to reduce overall fat intake and to substitute polyunsaturates for saturated fat from animal sources—margarine and corn oil for butter, lard, and tallow.

Opposing testimony included a moving letter – buried in the voluminous report – by Dr. Fred Kummerow of the University of Illinois, urging a return to traditional whole foods and warning against the use of soft drinks. In the early 1970s, Kummerow had shown that trans fatty acids caused increased rates of heart disease in pigs. A private endowment allowed him to continue his research, for government funding agencies such as the National Institutes of Health refused to give him further grants.

_________________
"Remember, eating fat is not what makes you fat, it’s the inability to burn fat that makes you fat." Rosedale
"I will never be hungry again"

Kiitos Elka.
Kymmensormijärjestelmä siis toimii

Toimii. Vähän sotki se, että opettelin myös kyrillisen heti perään.

Nyt keskityn eglanninkieliseen tekstiin ja nopeuden kasvattamiseen vähäksi aikaa.

_________________
"Remember, eating fat is not what makes you fat, it’s the inability to burn fat that makes you fat." Rosedale
"I will never be hungry again"

Pari kertaa sana food oli kirjoitettu fool.

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Karppaus kannattaa: Kymmenen vuotta virkeyttä ja painonhallintaa, ilman tarpeettomia ruokarajoitteita.

blogi: http://mirkankysymyksia.blogspot.com/

Kyrillisen näppäimistön "D" on latinalaisen "L":n paikalla.

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"Remember, eating fat is not what makes you fat, it’s the inability to burn fat that makes you fat." Rosedale
"I will never be hungry again"

Tuo kirja + Enigin verkosta löytyvät tekstit ovat kyllä saaneet minut ajattelemaan maitorasvasta toisin. Tätä kesä ruokavaliotani voisi nimittää vaikka juustodieetiksi! Ihania raakamaitojuustoja kun vielä saa tuosta ihan vierestä. Yli kahdensadan gramman Camembert-kiekko maksaa vähän yli 5 e ja siitä syö neljänä iltana!

Samasta kirjasta:

Fats in Your Bones

A study published in the 1996 American Oil Chemists Society Proceedings found that for calcium to be effectively incorporated into the skeletal structure, at least 50 percent of dietary fats should be saturated. Why has osteoporosis become such a problem these days? One reason is the lack of fats like coconut oil and butter in our diets.

Fats and Your Liver

Open any biochemistry textbook and you will read that saturated fats protect the liver from toxins like alcohol and Tylenol. The tradition of eating butter or lard before a drinking bout is based on good science (although we do not recommend anything but very moderate alcohol consumption!). Today, as people shun saturated fats and eat more polyunsaturated oils, liver problems have become more common.

Fats and Your Heart

Saturated fats provide energy to the heart in times of stress. Studies have shown that saturated fats are the heart’s preferred food, which is why there is a concentration of saturated fat in the tissues surrounding the heart. Moreover, two studies have shown that saturated fatty acids in the diet lower a substance in the blood called Lp(a), which (unlike cholesterol) is a good predictor of heart disease. Furthermore, saturated fats help reduce levels of a substance called C-Reactive Protein (CRP), an indicator of inflammation. Current theories hold inflammation responsible for many cases of heart disease.

Levels of total cholesterol, HDL (high-density lipoprotein, or “good” cholesterol) and LDL (low-density lipoprotein, or “bad cholesterol”) are actually not good predictions of heart disease. And, as we saw in Chapter 2, heart disease is just as frequent in people with low cholesterol as in those with high cholesterol.

_________________
"Remember, eating fat is not what makes you fat, it’s the inability to burn fat that makes you fat." Rosedale
"I will never be hungry again"

"Fats and Your Lungs

The lungs cannot work without adequate saturated fats in the diet. This is because the fatty acids in the lung surfactant (a fluid that enables the lungs to work) are normally 100 percent saturated. When people consume a lot of partially hydrogenated fats and vegetable oils, trans fatty acids and polyunsaturated fatty acids are put into the phospholipids where the body normally needs saturated fatty acids. As a result, the lungs cannot work effectively.

Recent research suggests that consumption of trans fats and excess polyunsaturated oils contributes to the rising incidence of asthma in children, while children who consume ample amounts of butterfat have much lower rates of asthma. In fact, changes in fat consumption patterns over the past 30 years explain the rising incidence of all types of lung disease, including asthma and lung cancer.

Fats and Your kidneys

Omega-3 fatty acids, saturated fats, and cholesterol all work together synergistically to maintain normal kidney function, which is critical for managing blood pressure and filtering toxins from the body. High consumption of polyunsaturated oils by the rats in the study mentioned on page 45 resulted in injury to the kidneys as well as the brain.

Coconut oil also enhances kidney function by providing a saturated fatty acid called myristic acid, which plays a vital role in the biochemistry of the kidneys. In a key reaction called myristolation, myristic acid is added to a protein. This process allows the cells of the kidney to communicate with each other.

Fats and Your Hormones

Hormones are the body’s messengers, acting on the brain, nervous system, and glands and affecting thousands of bodily functions. Hormones require the right kinds of fats for proper functioning; your body cannot make stress and sex hormones without vitamin A, provided exclusively by fatty animal foods such as liver, shellfish, and cod-liver oil (taken as liquid or capsules). In contrast, the wrong kind of fats (the trans fatty acids) inhibits the production of stress and sex hormones, leading to problems with glucose balance, mineral metabolism, and reproduction.

Fats and Prostaglandins

Hormones that act locally, within the cells, are called prostaglandins. There are three major classes of prostaglandins, two of which are made from omega-6 fatty acids and one of which is made from omega-3 fatty acids. For the optimal production and balance, you need a good balance of omega-3 to omega-6 fatty acids, with no more than two or three times more omega-6 than omega-3. Unfortunately, in the modern diet, the ratio is more like 20 to 1, as a result of the high consumption of vegetable oils containing mostly omega-6 fatty acids.
While saturated fats play key roles in regulating the production of prostaglandins, trans fats interfere with this process, resulting in all sorts of imbalances that can lead to inflammation, weight gain , allergies, asthma, and even alcoholism and cancer.

Coconut oil in conjunction with other traditional fats supports the optimal production and balance of prostaglandins. So to redress this imbalance between omega-6 and omega-3, it is essential to avoid all commercial vegetable oils (which are composed largely of omega-6 fatty acids) and add coconut and traditional food sources of omega-3 fatty acids to the diet, such as wild salmon, egg yolks, from pastured chickens, and flax oil (added in small amounts to salad dressings)"

_________________
"Remember, eating fat is not what makes you fat, it’s the inability to burn fat that makes you fat." Rosedale
"I will never be hungry again"

"Myth: Plants Can Provide All the Vitamin A You Need

Truth: Many fruits and vegetables contain carotenes, substances that are the precursors to vitamin A, but not the true vitamin A. Although people can convert carotenes onto true vitamin A through a complicated enzymatic process that occurs in the small intestine, it’s actually quite difficult to obtain adequate amounts of true vitamin A in this manner. And some people are unable to make this conversion at all. Diabetics, people with thyroid problems, those suffering from various digestive disorders, and babies and children lack the enzymes needed to convert carotenes in plant foods into true vitamin A.

Yet another reason why cod-liver oil, so rich in vitamin A, is an essential component of the Eat Fat, Lose Fat food plans."

....

"Vitamin D and Sunlight

We don’t need to worry about getting vitamin D from food, because we get all we need from sunlight. That’s been the mantra of orthodox nutritionists for the last two decades: just spend ten minutes in the sun every day, face and lower arms uncovered, and your body will make all the vitamin D it needs.

But recent research has demolished this unfortunate myth. Scientists have discovered that the body only makes vitamin D in the presence of UV-B light – and in temperate regions UV-B is only present when the sun is directly overhead, which occurs at midday during the summer months. If you sunbathe on bathing trunks or a bikini for half an hour every day when there is UV-Blight. You will indeed make a lot of vitamin D – up to 10000 IU, according to one estimate. But this is hardly practical for most of us, even during the summer, and of course impossible when the weather is cold. In fact, even in the tropics, where daily exposure to UV-B light is commonplace, people get lots of vitamin D from their food, including lard and other animal fats, organ meats, seafood, and even insects."

.....

"Supporting Liver Health

A healthy liver is essential for a healthy immune system. Thus, nutrients that support liver function are vital for combating immune system disorders.

Decades ago, researchers suggested that gelatin assists liver function. The liver uses the amino acid glycine – a major component of gelatin – for detoxification and its ability to detoxify depends on the amount of glycine available.

Fructose in fruit juices and anything sweetened with high-fructose corn syrup are very damaging to the liver because all fructose must be processed in the liver. Animal studies carried out during the 1990s at the U.S. Department of Agriculture revealed that animals fed diets high in fructose suffered damage to their livers similar to that produced by diets high in alcohol. Anyone with an autoimmune disease (or any condition associated with poor liver function) should avoid these substances. (By contrast, saturated fats support liver function.)"

...

"Unsaturated Fats Make Wrinkles

While saturated fats help prevent wrinkles, unsaturated fats actually contribute to wrinkles. That’s because unsaturated fats are usually rancid and contain free radicals that do a lot of damage inside the body – including promoting wrinkles. Studies performed by several plastic surgeons during the 1980s found that women who consumed lots of vegetable oil had far more wrinkles and looked much older than women who consumed saturated fats.

Drinking Water Won’t help

Many researchers tell people with dry skin to drink lots of water. Unfortunately, this doesn’t help much. That’s because the water in our cells actually comes from metabolizing fats. (The water we drink mostly goes into the bloodstream, rather than the cells, and then out via the kidneys.) So dry skin means there is a relative imbalance or deficiency of fats – especially in relation to the amount of carbohydrates in the diet. People with dry skin are often hypoglycemic and crave sugar because they are eating a diet that’s high in carbohydrates but deficient in good-quality fat.

Once you change this ratio – so that more calories come from fats than from carbohydrates – the body produces more water for the cells. What’s more, it will now have more fatty acids available for the oil-producing glands, which are our natural moisturizers.

Good fats for properly moist skin include butter, lard, coconut oil, olive oil, and small amounts of flax oil."

_________________
"Remember, eating fat is not what makes you fat, it’s the inability to burn fat that makes you fat." Rosedale
"I will never be hungry again"

"Principles of Healthy Traditional Diets

- Eat whole, unprocessed foods.
- Eat beef, lamb, game, organ meats, poultry, and eggs from pasture-fed animals.
- Eat wild (not farm-raised) fish, shellfish, and fish roe from unpolluted waters.
- Eat full-fat milk products from pasture-fed cows, preferably raw and/or fermented, such as raw milk, whole yogurt, kefir, cultured butter, whole raw cheeses, and fresh and sour cream.
- Use animal fats, especially butter, liberally.
- Use traditional vegetable oils only – extra-virgin olive oil, expeller-expressed sesame oil, small amounts of expeller-expressed flax oil, and the tropical oils – coconut oil and palm oil.
- Eat fresh fruits and vegetables – preferably organic – in salads and soups, or lightly steamed with butter.
- Use whole grains, legumes, and nuts that have been prepared by soaking, sprouting, or sour leavening.
- Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages, and condiments in your dirt in a regular basis.
- Prepare homemade meat stocks from the bones of chicken, beef, lamb, and fish and use liberally in soups, stews, and sauces.
- Use filtered water for cooking and drinking.
- Use unrefined salt and a variety of herbs and spices for food interest and appetite stimulation.
- Make your own salad dressing using raw vinegar and natural, traditional oils.
- Use natural sweeteners in moderation, such as raw honey, maple syrup, date sugar, coconut sugar, dehydrated cane sugar juice (sold as Rapadura or sucanat) and stevia powder.
- If you drink alcohol, use only unpasteurized wine or beer very moderately with meals.
- Cook only in stainless-steel, cast-iron, glass, or good-quality enamel – don’t use aluminum cookware.
- Do not use a microwave oven.
- Use only natural, food-based supplements.
- Get plenty of sleep, exercise, and natural light.
- Think positive thoughts and practice forgiveness."

...

"Rediscovering Nutrient-Dense Foods

Below you will find descriptions of the traditional foods that, together with coconut, make up the basis of our diet plans. Some, such as butter, eggs, and milk, will already be familiar to you, although you may never have tasted them in the traditional, far healthier- and tastier- forms we recommend. These foods will provide the vitamins, beneficial fatty acids, and other nutrients in the tight combinations for both weight loss and enhanced health.

Eggs

Eggs contain every nutrient the body needs except vitamin C. Egg whites provide the highest-quality protein of any food, and the yolks provide special fatty acids necessary for nerve function. If the chickens are raised on pasture, their yolks will provide generous amounts of vitamin D and also vitamin A (although not as much as liver or cod-liver oil).

In a study carried out in 1929 – almost 70 years ago yet extremely relevant to the modern era of confinement agriculture- researchers in Kansas found that the second most potent source of vitamin D was egg yolk (number one was cod-liver oil) and that the amount of the vitamin varied depending on how the chickens were raised. Only those exposed to bright sunlight (containing UV-B light) or to a UV-B lamp produced eggs with sufficient levels of vitamin D. Egg yolks from chickens kept under glass or in cages were so low in vitamin D that rats fed on them developed rickets.

Egg yolks also supply choline and the long-chain fatty acid DHA, both important for nerve function. Perhaps that’s why eggs are considered a brain food in China, where a pregnant or nursing woman will eat up to ten eggs per day if she can afford them, to ensure that her child is intelligent. (Mirka, onko näin? Munien terveellisyyttä en epäile, mutta että kymmenen päivässä?)

Organic Versus Pasture-Fed

Many people have heard about the horrors of confinement egg production and are buying organic eggs instead. However, you may not be aware that chickens producing organic eggs are also raised in confinement. It’s true that conditions are vastly better for organic chickens than those producing regular commercial eggs; the chickens are not confined to cages, which is why their product can be labeled “free-range”. However, organic chickens rarely have access to bright sunlight, and their diet is highly artificial, lacking the green plants and insects that chickens are designed to eat. In fact, the USDA organic standards forbid feeding animal foods to chickens – yet the chicken is an omnivore, not a vegetarian!

Many far-thinking farmers are vow raiding chickens on pasture by using moveable hen houses. The chickens get fresh green pasture and plenty of bugs every day. This is the only method that ensures that the egg yolks will contain vitamins A and D as well as DHA. That’s why we encourage you to find pasture-raised (as opposed to free-range) eggs. Many health-conscious consumers make a big effort to purchase eggs directly from farmers, or at stores that obtain their eggs directly from farmers.

In our recipes and menu plans, you will find many ways to consume eggs. Raw egg yolks from pastured hens are mixed into smoothies, mayonnaise, and other foods. (There is no danger of salmonella from the egg yolks of hens raised out of doors, without antibiotics. Egg yolks from organic eggs are also safe to eat raw. However, we do not recommend eating the yolks of supermarket eggs raw.) The whites should mostly be eaten cooked, as they contain enzyme inhibitors that can interfere with protein digestion. Although many diet books advise you to eat “egg white omelets,” we don’t recommend this, because you need the vitamin A in the yolks to assimilate the protein in the whites. In fact, it’s better to eat the yolks without the whites than vice versa."

_________________
"Remember, eating fat is not what makes you fat, it’s the inability to burn fat that makes you fat." Rosedale
"I will never be hungry again"

"The Anti-egg Scare

Once called nature’s most perfect food by nutritionists, eggs fell into disfavor and their consumption began to plummet after 1950. The average number of eggs consumed on the United States per person per year has dropped from a high of 389 in 1950 to only about 185 today. Tragically, many people, including many children, never eat eggs.

Why this turnaround? Since eggs contain high levels of cholesterol, various authorities promulgated the hypothesis that eating eggs raises cholesterol levels and thus contributes to heart disease.

Surprisingly, there are very few published papers on the relationship between egg consumption and heart disease, but the little research that has been done indicates that egg consumption creates no risk. One study, published in the Journal of the American Medical Association, 1999, found that consumption of one egg per day carried no risk of increased heart disease or stroke among healthy men and women.

During the period when egg consumption in the United States went into decline, rates of heart disease and other chronic diseases soared. Yet negative publicity creating fears of egg consumption has drowned out all the evidence that eggs are good for you. In fact, the food industry has created imitation egg products like Egg Beaters, promoted as a healthy alternative. But a University of Illinois study published in the journal “Pediatrics”, 1974, refutes this claim. One group of lactating rats was fed exclusively on fresh eggs, while another group ate Egg Beaters. The rats who ate eggs thieved, grew normally, and enjoyed perfect health, while those on Egg Beaters were stunted, had a variety of physical abnormalities, and all died long before reaching maturity. In this case, as in countless others, efforts to improve on Mother Nature are not real improvements.

Proving the folk wisdom of the Orient, unpublished research carried out during the 1990s at the University of California at Berkeley divided 80-year-old men into two groups: those who were senile and required constant care, and those with their faculties intact who were able to care for themselves. All filled out dietary surveys. Researches found only one difference between the dietary habits of the two groups: the group that was mentally alert ate at least one egg per day."

_________________
"Remember, eating fat is not what makes you fat, it’s the inability to burn fat that makes you fat." Rosedale
"I will never be hungry again"

"Butter

In his study of traditional diets, Dr. Price that butter was a staple among groups that kept herds, and no native peoples at that time consumed polyunsaturated oils. Most highly valued (and especially beneficial for children and expectant mothers) was the deep yellow butter produced by cows feeding on rapidly growing green grass. When Dr. Price analyzed this deep yellow butter, he found that it was exceptionally high in all fat-soluble vitamins, particularly vitamin A. He called these vitamins “catalysts” or “activators” because they are needed for mineral metabolism and for the absorption of water-soluble vitamins. When cows are kept in barns and fed dry feed, the amount of vital fat-soluble vitamins is greatly diminished.

Most of us don’t keep herds these days, but the value of vitamins A and D is indisputable with respect to growth, healthy bones, proper development of the brain and nervous systems, and normal sexual development. Many studies have shown the importance of butterfat for reproduction; substitutes based on vegetable oils have led to infertility. As butter consumption in America has declined, sterility rates have increased. In calves, butter substitutes are unable to promote growth or sustain reproduction, according to an unpublished study submitted to the McGovern Committee on Dietary Goals in the early 1970s.

Although long demonized by the vegetable oil industry and the industry’s spokespeople in the universities, government agencies, and the medical establishment, butter is actually one of the healthiest fats on the planet, and certainly the most important fat in traditional Western diets.

Looking more closely at butter, we see that it has a perfect fatty acid profile. Most of the fats in butter are saturated or monounsaturated, making it very stable. You can sauté foods in butter, even at relatively high temperatures, and it will not break down. Like coconut oil, butter contains medium-chain fatty acids, although in lower amounts. Uniquely, butter contains short-chain fatty acids with immune-stimulating and antimicrobial properties. Butter also contains the right amount and the perfect balance of omega-3 and omega-6 fatty acids.

Despite butter’s many health benefits, Americans have been taught to avoid it because it supposedly raises cholesterol. Instead, people have been told to consume margarine. Is that a healthy change? Margarine actually provokes chronic high levels of cholesterol and has been linked to both heart disease and cancer, studies show. And do not be fooled by the new soft margarines or tub spreads. Although they are lower in partially hydrogenated fats than their predecessors, they are still produced from rancid vegetable oils and contain many additives.

On the Eat Fat, Lose Fat program, you can feel free to add butter (ideally an organic, grass-fed variety) to vegetables. Spread it on sprouted whole-grain bread or crackers. Add it to meat dishes and sauces. This will help ensure proper assimilation of the minerals and water-soluble vitamins in the vegetables, grains, and meat you eat --- and also make your food satisfying and great-tasting!"

_________________
"Remember, eating fat is not what makes you fat, it’s the inability to burn fat that makes you fat." Rosedale
"I will never be hungry again"

"Liver

Liver is a sacred food in many cultures. In China, it is served at weddings. Dr. Price noted that among African tribes, “The liver is so sacred that it may not be touched by human hands.” The inhabitants of the South Seas prized the livers of various sea animals, including the shark. The inhabitants of the Isle of Lewis in the Outer Hebrides values cod’s liver. Cod’s head stuffed with oats and chopped cod’s liver was an important dish for growing children.

Europeans and Americans traditionally ate calf’s liver once a week. They also consumed liver and other organ meats in various sausages and pates. Until recently, pregnant women were advised to eat liver several times a week – now pregnant women are told not to eat liver, due to misplaced concerns about vitamin A overdose (see below).

Today, unfortunately, this nutrient-dense food is shunned, with doctors claiming that it contains toxins. In fact, toxins such as heavy metals and pesticides are generally stored in the fatty tissue, not the liver itself. The livers of animals raised in clean conditions, out of doors and eating green grass, are both safe and healthy to eat.

Another needless warning is that liver contains dangerously high amounts of vitamin A. Studies showing that synthetic vitamin A in large amounts can cause health problems such as bone loss and birth defects have led authorities to mistakenly condemn healthy foods containing natural vitamin A. In fact, natural vitamin A protects against bone loss and birth defects. For example, a 1999 study carried out in Rome found no congenital malformations among 120 infants exposed to more than 50000 IU of vitamin A per day, while a 2002 study at the University of Wisconsin found that men taking 25000 IU of vitamin A from cod-liver oil for six weeks had no alteration of bone-loss indicators. According to the authoritative Merck Manual, natural vitamin A from healthy animal sources is not toxic except in very large amounts (100000 IU per day).

Vitamin A is essential for optimal health, and liver is a premier source of this vital nutrient, supplying between 16000 (for chicken liver) and 36000 IU (for beef liver) of vitamin A per 100-gram serving. Liver also supplies minerals and B vitamins in abundance. It’s our best source of vitamin B12, along with special long-chain fatty acids.

That’s why liver is the number one traditional nutrient-dense food. While it’s essential for athletes and those suffering from chronic fatigue, it should also be included in everyone’s diet at least once a week. And there are many ways of enjoying liver, ranging from sautéed calf’s liver, to pates, liverwurst, and spreads.

And don’t worry – if you just cannot stomach liver (even as a delicious pate), you can take desiccated liver tables."

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"Remember, eating fat is not what makes you fat, it’s the inability to burn fat that makes you fat." Rosedale
"I will never be hungry again"

Erittäin mielenkiintoista. Mietinkin että kuinka olen saanut vettä kertymään kroppaan rasvaa lisäämällä kun kirjallisuus tähän mennessä on yhdistänyt aina hiilarit ja veden kertymisen.

Jaksaakohan näitä kukaan lukea?

"At that time there was no data regarding the amount of trans fats in common foods. What’s more, the data in U.S. government databases on any type of fat content in foods was often incorrect, Mary found.

To remedy this situation, Joseph Sampagna and Mark Keeney, lipid biochemists at the University of Maryland, applied to the National Science Foundation, the National Institutes of Health, the USDA, the National Dairy Council, and the National Livestock and Meat Board for funds to look unto the trans fat content of common American foods. Only the National Livestock and Meat Board came through with a small grant for equipment; the others turned them down. One USDA official privately revealed that they would never get money as long as they pursued the trans fat work.

Nevertheless, they pursue it. Sampagna, Keeney, and a few graduate students, including Mary funded jointly by an existing USDA stipend for graduate students and by the university, spent thousands of hours in the laboratory analyzing the trans fat content of hundreds of commercially available foods. Mary herself, at times with a small stipend, at times without pay, helped direct the tedious process of analysis.

In December 1982, Food Processing carried a brief preview of the University of Maryland research. Five months later, the journal printed a blistering letter from Edward Hunter on behalf of the ISEO. Hinter was concerned that the Maryland group would exaggerate the amount of trans fat found in common foods. He cited ISEO data indicating that most margarines and shortenings contained no more than 35 percent and 25 percent trans, respectively, and usually considerably less.

Mary and her colleagues found that many margarines indeed contained about 31 percent trans fat (later surveys by others revealed that Parkay margarine contained up to 45 percent trans fat), but many shortenings found ubiquitously in cookies, chips, and baked goods contained more than 35 percent. She also discovered that many baked goods and processed foods contained considerably more fat from partially hydrogenated vegetables oils than was indicated on the label. This finding was confirmed by Canadian government researches many years later, in 1993.

Mary’s groundbreaking final results were published in 1983 in the Journal of the American Oil Chemists Society. Her analyses allowed University of Maryland researchers to confirm earlier estimates that the average American consumed at least 12 grams of trans fat per day – directly contradicting ISEO assertions that most Americans consumed no more than 6 to 8 grams per day. People who deliberately avoided animal fats typically consumed far more than 12 grams of trans fat per day, while vulnerable teenagers who ate a lot of processed snack foods typically took in 30 grams or more of trans fats a day.

Mary and her colleagues at the University of Maryland, opposed by the ISEO representatives, continued their debate in a form of cat-and-mouse game running through several scientific journals. The ISEO representatives peppered the literature with articles that downplayed the dangers of trans fats, used their influence to discourage opposing points of view from appearing in print, and responded to the few alarmist articles that did squeak through with “definitive rebuttals” For example, Hunter continued to object to assertions that average consumption of trans fat in partially hydrogenated margarines and shortenings could be more than 6 to 8 grams per day – a concern that puzzled Mary, since the ISEO also claimed that trans fatty acids posed no threat to public health.

As the debate continued through the 1980s, Mary testified before several expert panels. Early in 1985, for example, for the Federation of American Societies for Experimental Biology (FASEB), she reported on a series of University of Maryland studies indicating that trans fats might promote heart disease. Her testimony was omitted from the final report, although her work was listed in the bibliography, giving the impression that her research supported the assertions by other witnesses that trans fats were safe.

In other testimony, Mary pointed out that claims of trans fats’ safety were based on flawed data. She argued that the percentages of trans fats should be included on food nutrition labels and cited the lack of information on trans fats in national food databases and reevaluate dietary recommendations based on erroneous data.

Nevertheless, orthodox medical agencies remained united in promoting margarine and vegetable oils over animal foods containing cholesterol and animal fats. They maintained this position even though the official literature contained only a handful of experiments indicating that dietary cholesterol plays a major role in determining blood cholesterol levels. And many of these studies drew conclusions from flawed methodology that produced erroneous results.

In 1984, scientists, who disputed the lipid hypothesis were invited to speak briefly at the NHLBI-sponsored National Cholesterol Consensus Conference, but their views were not included in the panel’s report for the simple reason that NHLBI staff generated the report even before the conference convened. Dr. Beverly Teter of the University of Maryland’s lipid group discovered this disquieting fact when she picked up someone else’s papers by mistake just before the conference opened and found that thy contained the report already written, with just a few numbers left blank.

In 1987, the National Academy of Sciences published a booklet containing a whitewash of the trans fat problem and a pejorative description of palm oil – a natural fat high in beneficial saturates and monounsaturates that, like coconut oil and butter, has nourished healthy populations for thousands of years, and, also like coconut oil and butter, competes with hydrogenated fats because it can be used as a shortening.

The following year, the Surgeon General’s Report on Nutrition and Health urged that low-fat foods should be more widely available. Project LEAN (Low-Fat Eating for America Now) sponsored by the J. Kaiser Family Foundation and a host of establishment groups such as the AHA, the American Dietetic Association, the American Medical Association, the USDA, the National Cancer Institute, the Centers for Disease Control, and the NHLBI, announced a publicity campaign to “aggressively promote foods low in saturated fat and cholesterol in order to reduce the risk of heart disease and cancer.”

Other scientists too were attempting to make the public aware of their concerns about partially hydrogenated fats. Fred Kummerow at the University of Illinois, blessed with independent funding and an abundance of patience, carried out a number of studies published on scientific journals between the early 1970s and the present, indicating that trans fats increased risk factors associated with heart disease, and that fabricated foods such as Egg Beaters, which are made with vegetable oils, cannot support life. George Mann, formerly with the Framingham project, possessed neither finding nor patience – he was, in fact, very angry with what he called the “diet/heart scam.” His independent studies of the Masai in Africa, described earlier, had convinced him that the lipid hypothesis was “the public health diversion of this century … the greatest scam in the history of medicine.” Mann resolved to bring the issue before the public by organizing a conference in Washington, D.C., in November of 1991.

“Hundreds of millions of tax dollars are wasted by the bureaucracy and the self-interested Heart Association,” he wrote in his invitation to participants. “Segments of the food industry play the game for profits. Research on the true causes and prevention is stifled by denying funding to the “unbelievers.” This meeting will review the data and expose the rascals”

The meeting did take place, but several speakers dropped out at the last minute, leading Mann to comment, “Scientists who must go before review panels for their research funding know well that to speak out, to disagree with this false dogma of Diet/Heart, is a fatal error. They must comply or go unfunded. I could show a list of scientists who said to me, in effect, when I invited them to participate, ‘I believe you are right, that the Diet/Heart hypothesis is wrong, but I cannot join you because that would jeopardize my perks and funding.’ For me, that kind of hypocritical response separates the scientists from the operators – the men from the boys.”

By the 1990s, the United States had been transformed from a healthy nation consuming real foods, including traditional animal fats and tropical oils, into a decidedly unhealthy nation that ate mostly imitation foods based on vegetable oils. Consumption of butter was at an all-time low; use of lard and tallow was down by two0thirds. Prosperous Americans now consumed the same type of diet that Dr. Price observed in his Depression-era patients – and suffered from the same health problems he warned against.

Margarine consumption has changed little since 1960, perhaps because knowledge of margarine’s dangers has been so slowly seeping into the public consciousness. However, most of the trans fats in the current American diet come not from margarine but from shortening used in fried and processed foods. And since the 1940s, the content of that shortening has gradually changed from mostly lard, tallow, and coconut oil to partially hydrogenated soybean oil. At the same time, shortening consumption shot up. By 1993, it had tripled to over 30 grams per person per day.

But the most dramatic overall change in the American diet was a 15-fold increase in the consumption of liquid vegetable oils, from slightly less than
But the most dramatic overall change in the American diet was a 15-fold increase in the consumption of liquid vegetable oils, from slightly less than 2 grams per person per day in 1909 to over 30 in 1993.

In our view, the largely unrecognized power of the vegetable oil industry explains why myths about the “dangers” of saturated fat and cholesterol have dominated popular thinking about what constitutes a healthy diet. Fortunately, the wind of opinion has begun to shift. Even some old-line adherents of the lipid hypothesis may be tacking in a new direction."

_________________
"Remember, eating fat is not what makes you fat, it’s the inability to burn fat that makes you fat." Rosedale
"I will never be hungry again"

"The Evolution of Ideas
In 1998, a symposium titled ”Evolution of Ideas About the Nutritional Value of Dietary Fat” reviewed the many flaws in the lipid hypothesis. One participant was David Kritchevsky, the same researcher whose early work helped launch the lipid hypothesis. He noted that the use of low-fat diets in a number of experiments “did not affect overall CHD mortality” and he concluded, “Research continues apace and, as new findings appear, it may be necessary to reevaluate our conclusions and preventive medicine policies.”

Finally, it seems, scientists, are waking up from their long infatuation with the lipid hypothesis. Eventually our government and medical experts will be forced to issue revised policies on saturated fat, just as they finally have had to admit that trans fats are dangerous. But there’s no reason for you to wait for official government pronouncements to begin enjoying the health and weight-loss benefits of saturated fats."

_________________
"Remember, eating fat is not what makes you fat, it’s the inability to burn fat that makes you fat." Rosedale
"I will never be hungry again"

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