The Art and Science of Low-Carbohydrate Living, Jeff S. Volek and Stephen D. Phinney, 2011, 302 pages, ISBN 9780983490708, Dewey 624.2833 V882a
STARTINThe Art and Science of Low-Carbohydrate Living, Jeff S. Volek and Stephen D. Phinney, 2011, 302 pages, ISBN 9780983490708, Dewey 624.2833 V882a
STARTING
When first thrown wholly upon a diet of reindeer meat, it seems inadequate to properly nourish the system and there is an apparent weakness and inability to perform severe exertive, fatiguing journeys. But this soon passes away in the course of two or three weeks. --Frederick Schwatka, 1880. We feel and function best on sustained, not intermittent, carb restriction. pp. 237-238.
LIFELONG If a low-carb-adapted diabetic patient "breaks the diet" by eating even transient and/or modest amounts of refined carbs, all the hard-won benefits can disappear, and don't reappear for 3-7 days back on low-carb. pp. 203, 214-215, 244-245.
CARBOHYDRATE INTOLERANCE Insulin resistance is carbohydrate intolerance. Just say no to carbs. pp. 174, 186-203. Also known as metabolic syndrome, defined as 3 or more of: * Waist circumference ≥ 40 inches (men) or ≥ 35 inches (women) * Fasting triglycerides ≥ 150 mg/dl * HDL-C, High-density-lipoprotein cholesterol, < 40 mg/dl (men) or < 50 mg/dl (women) * Blood pressure ≥ 130/85 mm Hg or on meds for it * Fasting glucose ≥ 100 mg/dl or on meds for it. pp. 175, 192-193.
SODIUM, POTASSIUM, MAGNESIUM All carbohydrate-restricted diets make the kidneys dump sodium. p. 149. Absent sufficient sodium, your body jettisons potassium too. You get irregular heartbeats and muscle cramps. So get plenty of salt and potassium. Add 2-3 grams of sodium per day, such as 2 bouillon cubes. p. 241. Broth is good. One teaspoon salt per quart. p. 150. When you boil meat, 45% of its potassium comes out in the broth. Leafy greens and broth are good magnesium sources. p. 153. If you have muscle cramps, take 3 slow-release magnesium tablets daily for 20 days. Do not take magnesium if you have kidney problems. p. 244.
PUMP YOU UP Resistance training (such as weightlifting) is necessary to maintain lean body mass on a calorie-restricted diet. pp. 125-128. (view spoiler)[ Sedentary people lost 69% as fat, 31% as lean. Those on endurance training 50 min. 3x/wk lost 78% as fat, 22% as lean. Those on endurance training as above plus resistance training 40 min. 3x/wk lost 97% as fat, 3% as lean. (hide spoiler)]
EXERCISE Exercise is a wellness tool. Exercise is not a weight-loss tool. A fat person should first reduce carbs. Long runs or long bike rides can wait until weight has been lost. When fat people exercise regularly, their resting metabolism SLOWS. So instead of losing 10 pounds per 350 miles run or 1000 miles cycled, they lose only 2 to 7 pounds. And risk joint damage. pp. 242-243.
CARBS Carbs increase insulin; insulin sequesters fat in fat cells, and stimulates hunger. pp. ii, 78, 107, 143, 195.
INSULIN RESISTANCE Glucose can't enter (nonbrain) cells without insulin and cells' sensitivity to it. p. 75. Hundreds of millions of people are insulin-resistant, including about 25% p. 76 or 34% p. 173 of U.S. adults.
Most people whose muscle cells are insulin-resistant are fat, as the pancreas floods the blood with insulin, which fat cells stay sensitive to and imprison the fat. p. 80. If fat cells become insulin-resistant, they release fats that then deposit in the muscles and liver. A hot mess. pp. 181-189.
LOW-CARB Ketogenic 75-to-85%-fat, zero-to-10%-carbohydrate, 15-to-20%-protein diets improve insulin sensitivity. pp. 33, 76-79, 86-87, 123-126, 148, 156, 163, 186-203, 207-210, meals 231-235, 238-239. These percentages are by calories, not grams--BUT, what's important is limiting daily carb grams, to less than about 50. p. 109. (view spoiler)[Peanut butter that's 16 g fat, 7 g carbs, 8 g protein per 32 g is (16*9, 7*4, 8*4)/(144 + 28 + 32) = 70.6% fat, 13.6% carb, 15.7% protein. https://www.smuckers.com/peanut-butte... https://www.wolframalpha.com/input?i=.... (hide spoiler)]
KETOGENESIS On 50 grams (200 calories) or less of carbs per day, the liver makes ketones, that in a few weeks rise to 1 to 3 millimolar concentration in the blood: most of the brain's fuel is these ketones. p. 33, 199-201.
SATIETY An inpatient study of fat type-2 diabetics: one week of eating a balanced diet to satiety, followed by the same foods but limiting carbs to 20 grams (80 calories) per day. Energy intake dropped from 3100 to 2100 calories per day, all due to the missing carbs. Hunger, satisfaction, and energy level did not change. p. 163.
INFLAMMATION Insulin resistance increases inflammation. And conversely, in a vicious circle. Inflammation is an immune response to carbohydrate, in carbohydrate-intolerant people. pp. 185-191.
FATS Avoid soybean, corn, sunflower and cottonseed oils. p. 240.
KETOACIDOSIS Type-1 diabetics need insulin injections to control blood-fat levels: overproduction of ketones in type-1 diabetics is life-threatening ketoacidosis. This is a danger only if the pancreas can't make the tiny amount of insulin needed to limit fatty-acid release from fat cells. p. 80.
CONVENTIONAL WISDOM Conventional wisdom changes with the deaths of the experts who touted the wrong idea. pp. 177-179.
/THE/ CAUSE? Why did your bath overflow? Was it because you forgot to turn off the faucet, or was the drain clogged? p. 178. Metabolic disease results from a collection of simultaneous problems. p. 189.
Good Calories, Bad Calories, Gary Taubes, 2007, 601 pages, Dewey 613.283 T191g, ISBN 9781400040780
PHYSIOLOGY (p. 454 sums up)
When we eat fats, they brGood Calories, Bad Calories, Gary Taubes, 2007, 601 pages, Dewey 613.283 T191g, ISBN 9781400040780
PHYSIOLOGY (p. 454 sums up)
When we eat fats, they break down into fatty acids that circulate in the blood; the body's cells burn them for fuel.
When we eat carbohydrates, they break down to glucose, triggering the release of insulin into our blood. The fatty acids are whisked into fat cells, sequestered as triglycerides (three fatty acids on a backbone of glycerol phosphate, provided by the carbohydrates). Insulin prompts muscle cells to use the glucose as fuel.
If too much insulin stays in our blood too long, our cells become desensitized to it.
If muscle cells are desensitized to insulin, they don't burn the glucose.
If fat cells are still sensitized to insulin, they still sequester fatty acids.
In this condition, the cells aren't getting fuel they can use, to maintain their functions. Cell activity slows. The person is lethargic. And hungry. p. 445.
Eating more carbohydrates increases blood sugar the cells aren't using. Eating more fats sequesters them in fat cells.
Limiting our food makes us lethargic. Working more makes us hungry. Neither diet nor exercise loses weight long term. pp. 299, 304.
Constant-weight people burn more calories when they eat more. Fatten-easily people instead store the excess as fat. p. 301. Excess protein partly burns off. p. 302.
High blood sugar damages blood vessels.
Avoiding carbohydrates will lower insulin levels, enabling release of fatty acids from fat cells.
Rats rendered diabetic voluntarily choose diets devoid of carbohydrates, consuming only protein and fat. Their blood sugar fell to normal, they ate less food and drank only normal amounts of water. p. 430.
FRUCTOSE
Fructose all goes to the liver, which transforms it into triglycerides. This promotes insulin resistance. p. 200. It is also particularly prone to forming clumps with proteins, promoting vascular diseases. p. 201.
Eating fatty steak, lard, and bacon, instead of bread, potatoes, and noodles, would reduce heart-disease risk, though virtually no nutritional authority will say so publicly. p. 169.
Without carbohydrates you cannot gain weight. p. 410. Kuo put his patients on a sugar-free diet, with only 500-600 starch calories a day. 1967. p. 159. U.S. Navy physicians prescribed an 800- to 1000-calorie "ketogenic" diet of 70% fat, 20% protein, 10% carbohydrate to fat seamen. All lost weight without hunger, while higher-carb diets had left them hungry. p. 407.
A young rat, restricted for the rest of its life to two-thirds its preferred diet, will likely live 30% to 50% longer than had we let it eat to satiation, and age-related diseases will be delayed in their onset and slowed in their progression. p. 218.
By the year 2000, Americans were eating 150 pounds of sugar and high-fructose corn syrup a year. pp. 116, 199, 456. And 200 lb. of flour and grain, 130 lb. of potatoes, 27 lb. of corn. p. 458.
Sugar is addictive. p. 446.
By the mid-1960s, four facts had been established beyond reasonable doubt: (1) carbohydrates are singularly responsible for prompting insulin secretion; (2) insulin is singularly responsible for inducing fat accumulation; (3) dietary carbohydrates are required for excess fat accumulation; (4) both Type 2 diabetics and fat people have high levels of circulating insulin and an exaggerated insulin response to carbohydrates in the diet. p. 394.
Insulin inhibits the release of fat from fat cells. p. 426.
Missing is any mention of the positive effects of physical activity on metabolism. Frequent intense prolonged exercise may enable a type-2 diabetic to control his blood sugar. Taubes doesn't say so. After a long day of hard work, you may need to eat carbs right away, to restore your glycogen reserves. Taubes doesn't say it.
Taubes' advice is for the many of us who are largely-to-completely sedentary, and have been eating more carbs than are good for us.
THE FOCUS
The focus of the book is on calling out the junk science and dogmatism behind authorities' advocacy of high-carb diets--often even for diabetics.
Those who /know/ what the answer is lack the motivation to continue looking for it. p. 377.
REFERENCES
/Not by Bread Alone/, Vilhjalmur Stefansson, 1946. Fat-and-protein diets, such as the traditional Inuit diet. The Inuit, and the European explorers and traders who shared their plant-free diet, were perfectly healthy, as were the author and an associate who replicated the diet for over a year on return to Europe. They didn't even get scurvy. The all-meat diet provides enough of all the vitamins, /if/ the person doesn't eat carbohydrates. Insulin competes with the vitamins for receptors on cells. In the presence of insulin, a person's need for vitamins is much higher. pp. 320, 324, 328.
Ketone bodies, glycerol, and protein-derived glucose suffice to fuel the brain. p. 456.
/Obesity and Leanness/, Hugo Romy, 1940, is easily the most thoughtful analysis ever written in English on weight regulation in humans. p. 294. "Children do not grow because they eat voraciously. They eat voraciously because they are growing. For every calorie stored as fat or lean tissue, the body will require that an extra calorie be consumed or conserved." pp. 294-295.
/Handbook of Physiology/, American Physiological Society, 1965: 800 page volume dedicated to the latest research on fat metabolism. Albert Renold, coeditor. p. 386.
Edgar S. Gordon, 1969, The Metabolic Importance of Obesity, in Symposium on Foods: Carbohydrates and their roles, ed. H.W. Schultz (pp 322-346). pp. 388, 529.
Edgar S. Gordon, "A New Concept in the Treatment of Obesity," JAMA, Oct. 5, 1963, 186:50-60. Low-carb. p. 412.
Pinery Boys: Songs and Songcatching in the Lumberjack Era, Franz Rickaby (1889-1925) with Gretchen Dykstra (1948- ) and James P. Leary (1950- ), 2017,Pinery Boys: Songs and Songcatching in the Lumberjack Era, Franz Rickaby (1889-1925) with Gretchen Dykstra (1948- ) and James P. Leary (1950- ), 2017, including /Songs and Ballads of the Shanty Boy/, 1926, ISBN 9780299312640, Dewey 782.42162
Sixty-five songs, composed by shanty boys (lumberjacks), mostly from 1870 to 1900, the golden age of lumbering in Michigan, Wisconsin, and Minnesota. Lyrics and melodies. Many of the songs were modeled on older Irish songs. Collected 1919 to 1925 by professor Franz Rickaby. With Rickaby's notes on each song--several versions of some of them. And with a biography of Rickaby by his granddaughter, and a good glossary of logging terms.
Driving Saw-Logs on the Plover (William N. Allen, 1873, #20, pp. 192-193, as sung by The Festival Choir of Madison, 1998)
G D C G C G There walked on Plover's sturdy banks one evening last July, C G Em C A mother of a shanty boy, And doleful was her cry. G C G Em C Saying, "God be with you, Johnnie, Although you're far away, G D C G C G Driving saw-logs on the Plover, and you'll never get your pay."
"O Johnnie I gave you schooling, I gave you a trade likewise. You need not been a shanty-boy had you taken my advice. You need not gone from your dear home to the forest far away, Driving saw-logs on the Plover, and you'll never get your pay.
"Why didn't you stay upon the farm and feed the ducks and hens, And drive the pigs and sheep each night and put them in their pens? Far better for you to help your dad to cut his corn and hay Than drive saw-logs on the Plover, and never get your pay."
A log canoe came floating adown the quiet stream. As peacefully it glided as some young lover's dream. A youth crept out upon the bank and then to her did say, "Dear mother, I have jumped the game, and I haven't you my pay."
"The boys called me a sucker and a son-of-a-gun to boot. I said to myself, 'O Johnnie, it is time for you to scoot.' I stole a canoe and started upon my weary way, And now I have got home again, but nary a cent of pay."
Now all young men take this advice: If e'er you wish to roam, Be sure and kiss your mother before you leave your home. You had better work upon a farm for half a dollar a day Than drive saw-logs on the Plover, and never get your pay.
Across the universe All my loving All together now All you need is love And I love her Any time at all Baby you're a rich man Baby's inBeatles Best Easy piano
Across the universe All my loving All together now All you need is love And I love her Any time at all Baby you're a rich man Baby's in black Back in the U.S.S.R. The ballad of John and Yoko Because Birthday Blackbird Can't buy me love Carry that weight Come together A day in the life Day tripper Dear Prudence Do you want to know a secret? Don't let me down Drive my car Eight days a week Eleanor Rigby Every little thing Fixing a hole The fool on the hill For no one From me to you Get back Getting better Girl Golden slumbers Good day sunshine Got to get you into my life A hard day's night Hello goodbye Help! Here comes the sun Here, there and everywhere Hey Jude Honey pie I don't want to spoil the party I feel fine I saw her standing there I should have known better I wanna be your man I want to hold your hand I want you (she's so heavy) I will I'll be back I'll cry instead I'll follow the sun I'm a loser I'm happy just to dance with you I'm looking through you I've just seen a face If I fell In my life It won't be long It's only love Julia Lady Madonna Let it be The long and winding road Love me do Lovely Rita Lucy in the sky with diamonds Magical mystery tour Martha my dear Maxwell's silver hammer Mean Mr. Mustard Michelle No reply Norwegian wood Nowhere man Ob-la-di, ob-la-da Octopus's garden Oh! darling P.S. I love you Paperback writer Penny lane Please please me Polythene Pam Rain Revolution Rocky Raccoon Run for your life Sexy Sadie Sgt. Pepper's lonely hearts club band She came in through the bathroom window She loves you She's a woman She's leaving home Something Strawberry fields forever Sun king Taxman Tell me why Thank you girl There's a place Things we said today This boy (Ringo's theme) Ticket to ride Twist and shout Two of us We can work it out When I'm sixty-four While my guitar gently weeps With a little help from my friends The word Yellow submarine Yes it is Yesterday You can't do that You never give me your money You won't see me You're going to lose that girl You've got to hide your love away Your mother should know...more
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