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Posts tagged ‘Slow Carb Diet’

Slow Carb Diet Friendly: Personal Paleo Code

The Slow Carb Diet is a great template for fat loss and the Paleo diet is a great template for health.
Sometimes it can get confusing navigating through what and when to eat, or you can follow it perfectly but your results are less than expected.
After dealing with thousands of clients Chris Kresser has recently released his program called “The Personal Paleo Code …  not a diet for everyone… a diet for YOU.”
Here’s what he has done with the Personal Paleo Code…

I’ve combined over 10 years of education and thousands of hours of research with my experience working with hundreds of patients in my clinic – patients with problems and goals just like yours – and I’ve turned it all into a practical, easy-to-follow system that allows you to personalize your diet, create custom meal plans, and get all the support you’ll need to make it work for you.  And I’ve done this with a level of passion and commitment that only someone who has had their own personal success story can do.

What is the result of all this work?

The Personal Paleo Code will help you move from confusion and uncertainty about nutrition to clarity and confidence. You’ll find that I’ve been able to simplify the process of starting the diet and transitioning into it with tools like menus, food lists, recipes, charts, cheat sheets, reference guides, and more.

Who is Chris? What does he know? And why should you listen to him?

Chris Kresser, Author, Personal Paleo Code

I first heard of Chris when he was a guest on Robb Wolf’s podcast, he was promoting his product “The Healthy Baby Code” that he created out of many presentations that he gave about nutrition for conception and growth of a baby.  I have a young son so I was very interested in this topic and from that interview I learned a lot.  I also started to read more of what Chris was writing and listening to his podcasts, and can not believe the amount of knowledge that he has on nutrition and health.  Here is what he says about him self.

I’m Chris Kresser, a practitioner of integrative medicine, creator of the popular online health resource, ChrisKresser.com, and creator of the former Healthy Skeptic blog.

In my early 20s, after completing my undergraduate work at UC Berkley, I took off to see the world.  While traveling in Indonesia, I got very sick with a tropical illness. After seeing numerous doctors with no results, I realized I would have to take matters into my own hands. This initiated a multi-year quest to heal myself by studying integrative medicine and diving deeply into scientific research. I later graduated from the Acupuncture and Integrative Medicine College in Berkeley, CA and now have a private practice there. I also consult with patients nationally and internationally via telephone and Skype.

In my practice, I focus on helping patients who are motivated to play an active role in their own healing process and who are willing to make the necessary dietary and lifestyle changes to support health and well-being. I then use nutritional therapy, herbal medicine, supplements, stress management, and lifestyle changes to restore proper function.  I practice Functional Medicine, which is investigative, holistic, preventative and evidence-based.

If you’re like most of my patients, you’ve tried a lot of diets over the years to try to feel better or lose weight, to boost your energy or improve your health.  

Some of them failed, some did nothing at all, and some even worked – at least for a little while.  Or maybe they solved some problems (being overweight) but caused others (low energy, hair loss, cold hands and feet).  

The biggest success stories with patients in my clinic share these common factors:

  • The dietary recommendations are personalized for each individual patient.
  • Nutrition always plays a key role in recovery and success.
  • Having support and guidance along the way makes a huge difference.

Here are what some other people in the community are saying:

“Chris Kresser knows his stuff, whether it’s the basic science of paleo/ancestral eating or the clinical medicine side of helping people optimize their health. I have referred many people to Chris in the past, you can rest assured I will continue to do so in the future.”
Robb Wolf, author of NY Time bestseller, The Paleo Solution

“I can honestly think of no other health practitioner who has the science of diet as wired as Chris Kresser does.”
Kurt Harris, M.D.

“After years of several mis-diagnoses, incorrect treatments and my health continuing to rapidly decline, I fired my prior doctor “experts” and sought out a new approach. One that would address the core of my autoimmune disease, not just the symptoms. The changes in only 6 months from working with Chris Kresser are amazing! Ditching the “healthy whole grains” has been pivotal in my continued health and healing process. Rather than feeding me a stock formula, Chris has helped me identify what specifically works for my body and my particular situation.  I feel like I have gotten years worth of youth and energy back and am now optimistic about my future health!”
Toréa Rodriguez, Sunnyvale, CA

“Doctors at Kaiser told me I was in perfect health except I’d never been so sick in all my life.  Six emergency room visits and thousands of dollars later, at my wits end, I found Chris Kresser. Sometimes the road to health involves finding a golden key and having enough information and support to unlock the door.  Chris is that golden key.  He figured out what was wrong when no one else could and helped me find my way back to health through the very sound principles of nutrition, stress-management and loving, integrative support.  I got my life back.  Thank you, Chris!”
Gabby Glancy, Oakland, CA
The Personal Paleo Code is a 3-step program similar to the GAPS diet
Step 1: Reset

This is like hitting the reset button on your body.  You return to the basic human genetic template by removing the foods we’re not adapted to eat and/or those that most commonly cause problems.

Step 2: Reintroduce

Once you’ve given your body a chance to restore itself, you reintroduce some of the foods you removed in Step 1 to see if they work for you.

Step 3: Refine

In this step you fine-tune and personalize your diet right down to the macronutrient ratios, meal frequency, and tweaks for weight loss, thyroid and blood sugar problems, autoimmune disease and more.

What you will end up with is a diet that is personalized exactly for you – a diet that is comprised of foods and guidelines based on your own experience and your own experimentation. You’ll have the solid foundation of a time tested, genetically sound, and scientifically proven philosophy, but with the added personalization that really makes it fit your body, your goals and your life.

But you’ll get more than that…

Changing habits, changing the way you shop, cook and eat can be challenging and time consuming.  So, this program also includes tools and support to help make that transition as smooth as possible for you.  We focus not only on personalizing the diet, but on helping you fit that diet into your lifestyle. Personalized Recipes, meal plans, cheat sheets, guides, worksheets, and shopping lists, and more, make it easy to stick to your personal plan.

Based on my experience in the clinic and thousands of hours of research, I’ve designed a program just for you.

You get lifetime access to a full online arsenal of information, resources, support, tracking tools, and more for a single payment.

As you move through the program, content will be released sequentially to keep you focused and on track. From the very beginning you’ll track your progress with the…

Personal Paleo Code Online Progress Tracker

Track changes to weight, energy, mood, pain and more with the click of a mouse in just a couple minutes per day. It’s not just about weight, but overall wellness.

Seeing your progress over time not only helps you stick with the program, but is key to making the changes that truly personalize the program for you.

PLUS…

The Personal Paleo Code MEAL PLAN GENERATOR

For a limited time, everyone who signs up for the Personal Paleo Code program from this webpage, will also get a 30-day free trial of the Personal Paleo Code Meal Plan Generator.

Meal Plan Generator

Not only does it automatically create highly personalized meal plans, but it can also:

  • Search over 425 recipes – with more added every week..
  • Save your favorite recipes for easy access.
  • Generate meal plans based on common approaches, like low-carb, strict Paleo, GAPS, and more.
  • List recipes for special categories of foods like ferments, sauces, condiments, dressings.

It is more than a just meal plan generator – it’s an interactive Paleo cookbook on steroids.

Use the Selection page to indicate which foods you are currently including or avoiding.

Simply click the button to generate your custom meal plans and personalized recipes.

Or, generate a quick meal-plan based on pre-configured criteria like ‘very low-carb’ or ‘strict paleo’ – get a full week, custom meal plan, recipes and a shopping list with one click – so easy and still customized to your needs.

 


Learn more about the Personal Paleo Code


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Recipe: Liver Stuffed Chicken

Just a quick post about a meal I cooked up a while ago from the Paleo Recipe Book.  I combined and altered a couple recipes, the liver and bacon on page 266 and the coconut breaded chicken on page 85.

Prep

Coconut Breaded Chicken

Finished Product

The Big Fat Missing Chapter

Condtradictions of the lipid hypothesis in The 4-Hour Body

Great read for more info on this topic

Great read for more info on this topic



In the book that states “Everything Popular is Wrong” you would think there would some strong points against the conventional thoughts on fat (specifically saturated fat) and the lipid hypothesis.  What the heck is the lipid hypothesis?  Here is a good summary from wikipedia:

The lipid hypothesis was one of two hypotheses (the other being the chronic endothelial injury hypothesis) developed in the 1850s to explain the pathogenesis of atherosclerosis. It proposes a connection between plasma cholesterol level and the development of coronary heart disease.

Note: The connection between dietary cholesterol and serum (blood) cholesterol is also strongly related to this hypothesis, but is a separate and distinct hypothesis.

The science that was used to ‘prove’ the lipid hypothesis has been proven to be faulty[1][2][3].  Rabbits were fed cholesterol from animal products, which, is not part of a normal diet for rabbits.  The results were not the same using dogs and rats.  There also is many studys that show low cholesterol is actually associated to a higher overall morbidity rate [4].  And that most people admitted to hospital for heart attacks don’t have high cholesterol [5].  The immediate assumption from doctors is then, ‘…  the current guidelines may not be low enough …’ which to me is illogical and short sighted. Not only is cholesterol show to be not a good marker but calculating the so called bad (LDL) cholesterol is a estimated calculation not a measured test [6].  It is also important to understand what cholesterol is, what it is used for, and why it is a ‘good’ thing to have in the right context.

It is an essential structural component of mammalian cell membranes and is required to establish proper membrane permeability and fluidity. In addition, cholesterol is an important component for the manufacture of bile acidssteroid hormones, and vitamin D.

Why is the lipid hypothesis still thought to be true in North America?  Well 1) Politicians with no scientific background wrote dietary guidelines based off Ancel Keys bad science in 1977[7] 2)Pharmaceutical companies make a lot of money selling cholesterol lowering drugs (statins) that work in the sense they lower your cholesterol, but don’t work because lowering cholesterol does not solve the actual cause of poor health.

The hypothesis that has more logic and science being the chronic endothelial injury hypothesis.  The idea is that inflammation is the primary cause of CHD and cholesterol (LDL) oxidation occurs after there is inflammation, as a defence mechanism.  The research points to this as a more correct answer to the cause and effect of CHD.  A good talk on this topic was given by Chris Masterjohn at the Ancestral Health Symposium

Tim addresses the lipid hypothesis in his book, but this is hidden at the end of the chapter “Sex machine I: Adventures in Tripling Testosterone”

But isn’t cholesterol bad for you?

This belief is based on the Lipid Hypothesis of cardiac health (cholesterol = bad), which I disagree with based on the sum of total available evidence.  Between 2006 and 2009, I had obsessed over lower my total cholesterol.  The outcome?  Lower testosterone and fatigue.

I’ll take my egg yolks, thank you very much.[8]

It is great that Tim addresses cholesterol and the Lipid Hypothesis, but I think he could have done a better job.  I think this should have been addressed in the Subtracting Fat chapter with a complete page.  Cholesterol is big deal these day with all the marketing companies put into the “Heart Healthy” scam and the money they pay to the American Heart Association.  And also the whole ‘low fat’ myth that is highly associated to the Lipid Hypothesis.  Tim provides a page of science for other issues but this one is simplified to “… I disagree with… ”  That and the fact he seems to contradict himself a big.  Early in the book the chapter  “Rules That Change The Rules” he states:

I had gained 34 pounds of muscle, lost 4 pound of fat, and decreased my total cholesterol from 222 to 147, all in 28 days, without the use of any anabolics or statins like Lipitor.[9]

Then later in “Slow Carb Diet Part I” chapter.

Egg whites with 1-2 whole eggs for flavour (or, if organic 4-5 whole eggs, including yolks)[11]

And then again in that chapter

Scrambled Eggology® pourable egg whites with one whole egg[10]

Also in this chapter Tim measures his cholesterol with the “fructose experiment” at the end of the chapter.  In it he states that after 7 days of 14 oz of pulp free orange juice upon waking and before bed his total cholesterol went from 203 to 243 and his LDL went from 127 to 165[11] (which we now know is just a calculation using total cholesterol).

These have me confused and seem like contradictions to me.  My first guess is that they were written at different time periods and the stats about lower cholesterol were during 2006 to 2009 when he was “obsessed with lowering his cholesterol”.  It would have been nice if he mentioned that some where though.

In regards to differentiating between organic egg yolks and commercially farmed eggs.  I must agree that the yolk of commercial egg vs an organic (or omega 3) egg is completely different in look and nutrition.  The organic version most likely being much more nutritionally dense.  I was unable to find any numbers or nutritional comparison of the two.  In my opinion there is nothing that bad in the yolk of a commercially produced egg and no reason to avoid it.  As Tim also says, “pay the six pack tax” and get better quality eggs.

The lipid hypothesis also seems to be closely related to many of the vegetarian arguments and reasons for people to think animal fat is bad.  Stay tuned for next weeks post, which will most likely be on veganism and vegetarianism, and check out this talk from the Ancestral Health Symposium by Denis Minger “How to Win an Argument With a Vegetarian

References

  1. Anitschkow NN, Chatalov S (1913). “Über experimentelle Cholesterinsteatose und ihre Bedeutung für die Entstehung einiger pathologischer Prozesse”. Zentralbl Allg Pathol 24: 1–9.
  2. Anitschkow NN (1913). “Über die Veränderungen der Kaninchenaorta bei experimenteller Cholesterinsteatose”. Beitr Pathol Anat 56: 379–404.
  3. Duff GL, McMillian GC (1951). “Pathology of atherosclerosis”. Am J Med 11 (1): 92–108.doi:10.1016/0002-9343(51)90011-3PMID 14837929.
  4. Jacobs, D (1992). Report of the Conference on Low Blood Cholesterol: Mortality Associations American Heart Association
  5. Champeau, Rachel (2009). “Most heart attack patients’ cholesterol levels did not indicate cardiac risk” UCLA Newsroom
  6. Guyenet, Stephan (2009). “When Friedewald Attacks”
  7. Enright, Louisa (2010).  “Mainely Tipping Points 13: The Failure of the Low-Fat, High-Carbohydrate American Diet”
  8. Ferriss, Tim (2010).  “The 4-Hour Body” pg 264
  9. Ferriss, Tim (2010).  “The 4-Hour Body” pg 35
  10. Ferriss, Tim (2010).  “The 4-Hour Body” pg 90
  11. Ferriss, Tim (2010).  “The 4-Hour Body” pg 89

Tim Ferris New Book: 4-Hour Chef Now on Pre-Order

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The 4-Hour Body and the Slow Carb Diet have changed a lot of people’s lives, just like Tim’s first book the 4-Hour Work Week.  His next book is a great follow up to the 4-Hour Body and is titled The 4-Hour Chef.

I don’t think this book will be as life changing as the first two, but for all you ladies out there who can’t get their significant other into the kitchen to cook, this is the book to that will change that.

The book is no on pre-order here but the best part is Tim is personally answer questions to promote his new book, just scroll down on the pre-order page to the ‘More About The Author’ section.

Here is a YouTube videos that Tim has already publish to get the marketing for the book started.

Are you going to pre-order the book?  Do you think it is a good topic that Tim choose for this book?  Do you think it will be a NYT best seller like the rest?  Think having amazon be the publisher is a good idea?  Let us know what you think.

The Real Diet Hack From The 4-Hour Body That You Haven’t Read

Boost Your Fat Loss By Reading The Bonus Chapter

Shortly after the book came out Tim released some material that did not make the final cut here.  One of the bonus chapters was a guest chapter written by Seth Roberts, author of The Shangri-La Diet: No Hunger, Eat Anything, Weight-Loss Plan.  The chapter is title An Alternative to Dieting: The Bodyfat Set Point and Tricking the Hypothalamus.

After the first time I read it I did not try it right away.  Then I started reading Stephan Guyenet’s blog and his hypothesis on obesity is based solely on leptin … what !?!  So I figured I would give it a try.  I had kinda stalled out around 12% body fat and was happy with that but still wanted to cut down, so I did a teaspoon of olive oil in the morning and whenever else I remembered to, which was usually 1-2 times a day.  I didn’t not follow the exact method of having it between ever meal.

Then the whole Gary Tabues VS Stephan Guyenet fight at the Ancestra Health Symposium happened.  I had already listened to the audio book for Taubes book Why We Get Fat so I started reading all the stuff on leptin that I could to see what Guyenet has to say and I re-read the bonus chapter to see how Roberts’ stuff relates to Guyenet’s.

So from my n=1 experiment what was the conclusion?  It works, actually it works so well it is kinda scary.  I am never hungry, I never get hunger pangs … never.  I have to remind myself to eat when lunch time rolls around.  I rarely snack on almonds but more out of boredom than anything.  Actually boredom (or working on something that I didn’t want to be working on) was when I would get most of my cravings, that has totally changed now.

And what about my body fat?  Well you can see from my last photos how much more I have leaned out, and I have stayed the same weight or gained about a pound.

What does this mean?  I think there is some merit to the flavor energy (calorie) connection and how that controls appetite.  How that controls body fat I still don’t quite get.  Do I think it is the cause for our energy imbalance (excess fat), not completely, insulin still plays a large role in that.  Is it the cause of us over eating, binge eating, having cravings?  Yes I am pretty sure that it is for most people.  I also think this explains a few things about “diets” in general and diets that are more bland may be more successful at fat loss.  It also explains a lot about artificial sweeteners and the high flavour with zero calories will really confuse our Endocrine glands.

If anyone has tried this please let me know in the comments.  If anyone is trying to get through a plateau I highly recommend giving this a try.