Monday, September 30, 2013

"COGNITIVE RESTRICTION" AND ZERO CARB DIET


Today’s post has for purpose to demonstrate why LC diets, and especially the Zero Carb diet, do not fit the description of “cognitive restriction”, a state very often used by psychologists and psychiatrists to describe “diets” that limits any food item or, worst, according to them, any category of food. It is sad they are using this description, which, of course, creates 'a state of illness" because the “restriction of one macro element such as carbohydrate” is EXACTLY WHY restrictive carb diets work so well and WHY they are sustainable on a long run…

But still, let’s read what they have to say:

“According to the specialists defending this idea, many people wanting to lose weight too often impose a so-called <restrictive> diet. They tend to limit or even exclude, starches, sugar, or any fat; in a few words, they deprive themselves from the pleasure of eating. This behavior of voluntary control of food intake is called “cognitive restriction”. As a result, these individuals cause removal of natural regulatory and sensations of hunger and satiety. But we know that they are essential signals in the regulation of body weight: they inform the subject on its metabolic state and allow it to adjust its food intake to their real needs.”

Well, in my personal experience, a Zero Carb diet do responds to our real needs and there is certainly no deprivation from the “pleasure of eating” with a “unlimited calorie high fat satisfy your appetite” diet such as Zero Carb… But, still, let’s see what they have to say more:

“In the long run, this restriction leads to a cognitive disorder of the physiological mechanisms of weight control by triggering hormonal stimulation of regulatory systems that will increase hunger. It becomes difficult to fight against it, and the subject is condemned to live a permanent state of frustration.”

If there is one thing I do not feel on a Zero Carb diet is frustration… and my hunger certainly didn't go up but surely went down...

“In addition, this food control is fragile: the subject has to be tempted by a small amount of forbidden food and then will eat without brake. This will result in guilt and sense of failure. To counter these emotions anxiety, he will seek to regain its previous state “hypercontrole”, which will only reinforce the physiological irregularity.”

Some of this is probably true: going back to eating drug-like substance like sugar and starch can bring a lot of problem on Zero Carb… and this will CERTAINLY bring in a lot of anxiety… But let’s be brave and finish reading what they have to say:
  
“Impose a restrictive diet is a method doomed to failure because the body loses its natural ability to control his weight and frustrations; deprivation almost always involve a resumption of previously lost weight, and if the loss is very poorly experienced by the individual, regain weight may even be greater than the loss.”

Again, they are right: if you go back to eat a high carb diet, watch your weight sky-rocket…

I always like to say that eating a nicely grill steak with BĂ©arnsaise sauce, or a cold salmon filet with a dill mayonnaise, and maybe some garlic-rosemary marinated pork ribs, and having as much as I want to satisfy my hunger, is certainly all what I need to be happy "food wise" (and "nutrition-wise"…) in my life!!!

Going back to eating carbohydrates would certainly bring up "psychologic illness", much worst then the "cognitive restriction" state describe here, especially for anyone doing a Zero Carb approach… which would also open the door to taking medicine such as Xanax and Prozac… For myself, I think I would have to go directly to ELECTROSHOCK BRAIN THERAPY…

What about you???

Denis



Wednesday, September 25, 2013

Days 58 - 64 Weekly Update Zero Carb Diet 9/24/2013

Hello everyone,

I hope everyone is doing well. I am at the stage of settling down with Zero Carb. To start off I would like to mention that I got an interesting email from Dave that informed me that I was not keeping up with my daily journal on daily a daily basis and if I would like to discontinue it. I told him no and that if it would be alright to do a weekly journal instead of a daily one. He said it would be OK for now and that I should not wait a whole week if I needed to report something unusual. Dave said that I needed to keep everyone informed of what was going on so that no one thought I quit. So for now I will keep a weekly Zero Carb Journal and report anything worth mentioning before the week is up if needed. 

An interesting thing happened at work today. I took some Beef Brisket like the one in the Recipe tab and some to a coworker that happens to be at least 120 lbs overweight. It was in the morning and I caught her before she made her daily McDonald's run for a breakfast combo. I told her that I brought her some Brisket and she should eat it instead of the junk from Micky Ds. She agreed and several hours later reported to me that she still felt full. I made sure to give her some Fatty pieces knowing that it would keep her satisfied for a long period of time. All in all I gave her a little over 6 oz of meat. I had a big SMILE on my face when I told her that she was experiencing the Power of Zero Carb!

I thought I would share that little victory story with everyone. I really don't think at this time she will change her eating habits, because I really believe she lacks the will to change and I really don't think she thinks it is safe. At least I opened the door for her. She did make a comment that she could tell I had lost some weight. I actually explained to her awhile back about Zero Carb, but she was not interested at this time. Maybe when I reach my goal it will be a game changer. I am closing in my next mini goal. I will get there when I get there, I am in no rush. Thanks for your support.






B     Coffee

L    Beef Brisket 10 oz


D    
Rib eye steak 12 oz


Stats

Day 1   - 231.2 pounds  Start weight

Day 7   - 228.0 pounds (-) 0.2 pounds weekly loss = 3.2 pounds

Day 14 - 223.8 pounds (-) 0.4 pounds weekly loss = 4.2 pounds

Day 21 - 222.0 pounds (-) 0.2 pounds weekly loss = 1.8 pounds

Day 28 - 220.0 pounds (-) 0.2 pounds weekly loss = 2.0 pounds


Day 35 - 218.6 pounds (-) 0.2 pounds weekly loss = 1.4 pounds

Day 42 - 217.2 pounds (-) 0.4 pounds weekly loss = 1.4 pounds

Day 49 - 215.8 pounds (-) 0.2 pounds weekly loss = 1.6 pounds
Day 50 - 215.8 pounds (?)0.0 pounds
Day 51 - 215.6 pounds (-) 0.2 pounds
Day 52 - 215.4 pounds (-) 0.2 pounds
Day 53 - 215.2 pounds (-) 0.2 pounds
Day 54 - 215.0 pounds (-) 0.2 pounds
Day 55 - 215.4 pounds (+)0.4 pounds
Day 56 215.4 pounds (?)0.0 pounds weekly loss = 0.4 pounds
Day 57 - 215.4 pounds (?)0.0 pounds
Day 58 - 215.2 pounds (-) 0.2 pounds
Day 59 - 215.2 pounds (?)0.0 pounds
Day 60 - 215.0 pounds (-) 0.2 pounds
Day 61 - 214.6 pounds (-) 0.4 pounds
Day 62 - 214.4 pounds (-) 0.2 pounds 
Day 63 - 214.2 pounds (-) 0.2 pounds weekly loss = 1.2 pounds
Day 64 - 214.2 pounds (?)0.0 pounds


Current Loss: 17.2 pounds!

Mini Goals

220 pounds
210 pounds
200 pounds
190 pounds
180 pounds
170 pounds

Thanks,

Connor

Monday, September 23, 2013

ZERO CARB AND LOW-GRADE INFLAMMATION


Nowadays, there is plenty of science linking “low-grade inflammation” with diseases like obesity, type 2 diabetes and cardiovascular diseases. From this, you may imagine the disastrous effects of this problem on the entire human body.

The appellation “low-grade inflammation” is interesting because it describes a level that usually is not perceived by people and sadly represents what we could call “the silent killer”. This low level of body inflammation slowly damages your physical structure, from arteries to brain and kidneys, leaving you with systemic organ failure and leading to permanent damage including frequent fatal issues. It is the kind of damage that slowly accumulates with years, showing no symptoms and then, suddenly, it expresses itself with a catastrophic event.

High-grade inflammation, on the counterpart, is much more symptomatic and forces one to search medical treatment for the associated pain, heat, redness, swelling and/or loss of functions. Some examples are arthritis and all associated “peri-arthritis” pathologies like bursitis, tendinitis and even fibromyalgia and, of course, chronic bowel problems such as Crohn’s disease.

What I want to bring up here today is how a carbohydrate restricted diet can greatly improve this low-grade inflammation, especially a VLCD which is, as you know, the nearest we can get to Zero Carb when we want to bring up studies to support our say.

In a recent study published in a prestigious endocrinology magazine, it was documented how only 2 weeks on a VLCD do improve significantly all inflammation parameters in patients. I think this is impressive because it is done without any medication and also because this happened without significant weight loss. Waist circumference correlates significantly with inflammation.

Furthermore, and highly interesting, another study documented how after 28 days VLCD, the inflammation profile of OBESE subjects become more like the profile of LEAN subjects. Isn’t amazing how only short periods of time on seriously restricted carb diet can bring up change so fast?

Sadly, we must be very careful about any recommended “anti-inflammatory diet” and the popular “inflammatory/non inflammatory index” of food items. Why that? Because the science on which they are base is not always right, as there was no real testing done with each food items. Their recommendations are base on food composition, which is then extrapolated to individual items. For example, a food that contains lots of saturated fat is automatically considered as a highly inflammatory item. But, still, there is some fruits considered highly inflammatory which will certainly surprise more then one…

The most serious effect of low-grade inflammation is insulin resistance as this leads to the full array of diseases of the metabolic syndrome, from diabetes, high blood pressure and arteriosclerosis. Interestingly, one component of this syndrome, which is rarely named, is the increase in blood levels of uric acid. The reason being uric acid is a potent antioxidant produced by the body as a defense mechanism against the said inflammation.

Since we have discovered Leptin in the 90’s, we have learned this hormone also stimulates a low-grade inflammation, and the usual high level of Leptin resistance of obese folks do correlate with blood markers of inflammation. So the more one become obese, the more he gets low-grade inflammation and associated diseases, and the more he will get Leptin resistant which will leads to even more gain weight, a vicious cycle.

Interestingly, in 2012 in France, a study reported an increase in full-fat cheese consumption was associated with a lower risk of cardiac disease as well as with every components of the metabolic syndrome. And guess what? They suspect this is related to a decrease in body inflammation levels. Maybe it is not the red wine that protects your heart; maybe it is the cheese!!! Anyway, alcohol is known to be pro-inflammatory...

What is interesting for low-carbers here are the results gotten by VLCD. Sadly, many researchers do not define well what is a LC or a VLCD but we may guess it is anything around maximum 20 grams of carbohydrate per day.

So while so many nutritionists and doctors are recommending to eat lots of fruits and vegetables to protect the body from the damages of low-grade inflammation caused by carbohydrates, why not go an extra mile and simply avoid them, which will, by the way, bring down your daily carb consumption near zero…!!!

Denis









Tuesday, September 17, 2013

Days 50, 51, 52, 53, 54, 55, 56 and 57 Zero Carb Diet 9/17/2013

Hello everyone,

Sorry once again for the small absence. Things are going great with all things Zero Carb. The weight reduction has slowed a bit, but the cravings have decreased dramatically. I am feeling stronger than ever about my commitment to this new way of eating. I am feeling refreshed in the morning and getting really great sleep. I drink coffee in the morning because I like it and not for the caffeine. Am I addicted to caffeine? I don't really know. I tried decaf and the taste just was not there.

Saturday I entertained 3 very close friends. I made a variety of foods to include carbs. While these friends support me in my way of eating they are not interested at this point in time in changing the way they eat. So I did make them some side dishes that they are accustomed to eat. Like potato salad, rice and chili beans. I also grilled some Chicken quarters, Bratwurst and Garlic sausage. I can honestly say that it did not bother me to make these foods at the least and I was not tempted to eat them at all. I feel that this was a good test of my will power. The only thing I do have to admit is that I way overate. I think it was a self defense mechanism to keep from eating the carbs I made. Thus I think it may explain the slight weight gain and no loss for the past two days. I made sure to pack each friend a plate of food to take home at the end of the evening to include all of the carbs I made. I am strong, but no need to have those things in the ice box. I had a really great time with the guys and I am going to try to convince one of them to at least try LC or VLC. Out of the three I feel that he is the most receptive one. Thanks for your support.






B     Coffee

L    Grilled Bratwurst and Chicken quarters about 18 oz


D    
Two Chuck Hamburger patties with provolone 16 oz 



Stats

Day 1   - 231.2 pounds  Start weight

Day 7   - 228.0 pounds (-) 0.2 pounds weekly loss = 3.2 pounds

Day 14 - 223.8 pounds (-) 0.4 pounds weekly loss = 4.2 pounds

Day 21 - 222.0 pounds (-) 0.2 pounds weekly loss = 1.8 pounds

Day 28 - 220.0 pounds (-) 0.2 pounds weekly loss = 2.0 pounds


Day 35 - 218.6 pounds (-) 0.2 pounds weekly loss = 1.4 pounds

Day 42 - 217.2 pounds (-) 0.4 pounds weekly loss = 1.4 pounds
Day 43 - 216.8 pounds (-) 0.4 pounds 
Day 44 - 216.8 pounds (?)0.0 pounds
Day 45 - 216.8 pounds (?)0.0 pounds
Day 46 - 216.6 pounds (-) 0.4 pounds
Day 47 - 216.4 pounds (-) 0.2 pounds
Day 48 - 216.0 pounds (-) 0.4 pounds
Day 49 - 215.8 pounds (-) 0.2 pounds weekly loss = 1.6 pounds
Day 50 - 215.8 pounds (?)0.0 pounds
Day 51 - 215.6 pounds (-) 0.2 pounds
Day 52 - 215.4 pounds (-) 0.2 pounds
Day 53 - 215.2 pounds (-) 0.2 pounds
Day 54 - 215.0 pounds (-) 0.2 pounds
Day 55 - 215.4 pounds (+)0.4 pounds
Day 56 215.4 pounds (?)0.0 pounds weekly loss = 0.4 pounds
Day 57 - 215.4 pounds (?)0.0 pounds


Current Loss: 16.0 pounds!

Mini Goals

220 pounds
210 pounds
200 pounds
190 pounds
180 pounds
170 pounds

Thanks,

Connor







Wednesday, September 11, 2013

IS A ZERO CARB DIET FOR EVERYONE?


I must be totally insane to dare write with the above title... Well, I sincerely think after saying so many good things about Zero Carb, it is time to take all my courage and ask big question.

I could make it short and easy, and say, yes, Zero Carb is THE way to eat for everyone. But I will tell you right away, I am not totally comfortable with this “one diet fits all” approach. Of course, I will tell you why.

First of all, let’s make one thing clear: I profoundly believe if on eats only animal products and avoids any carbohydrate from the plant world, this will provide him with a fully nutritious diet with all the quality proteins and quality fats he needs including the necessary vitamins, antioxidants and minerals his body can require to function well.

OK. I said it; now let’s move on.

I think Zero Carb is not for everyone; or another way to put it is that not everyone needs to do Zero Carb. The best way to examine this statement is to look for whom Zero Carb has some obvious indications.

Clearly, if one was overweight most of his life and failed on most diets, including low-can and low-fat, if the same person has some components of the metabolic syndrome, especially blood sugar problems which means insulin and Leptin resistance, and if this individual has uncontrollable cravings for sweets, I would say Zero Carb is the way to go.

The real problem arise when someone do not have all of the above. Because insulin resistance can vary from one individual to another and sometimes a LC or a VLCD can also be a good choice for milder resistance.

One could have his insulin level measured to evaluate his resistance but it seems the result is difficult to interpret the result just as are blood sugar measurements.

Interestingly, we read more and more triglycerides can give you a “global picture” of your insulin resistance levels (especially how the liver is resistant) and also how your pancreas cells can deal with any swing in blood sugar.

Let me explain.

Triglycerides levels should be normally under 150 mg/dl and, ideally, under 100 mg/dl. Which means anything over 100 mg/dl can translate in an indication for a reduced carb diet.

Triglycerides are produced in the liver by transformation of carbohydrates the body cannot metabolize. It is that simple. So anyone considering Zero Carb should look at his blood level of triglyceride. And anyone actually doing Zero Carb should have triglyceride under 100; if not, he must review the way he his doing this diet… or he can simply be abusing alcohol…!!!

The other big indication for a Zero Carb diet would be Leptin resistance. Again here, Leptin can be measured in the blood but interpretation of the result is also difficult. Studies are documenting Leptin hormone is produced to reduce appetite but in overweight folks, the level, which is generally high and should cut appetite, is not working because the cells have become resistant. These folks are usually the one having lost their appropriate relation to hunger and/or satiety sensations. Going on a Zero Carb diet can improve greatly the resistance to Leptin just as it does for insulin resistance.

But I think the ultimate indication for a Zero Carb diet is addiction to sugar and/or starch. The reason being any gram of carbohydrate does affect the Dopamine reward system and thus, is at risk of creating an addiction in the sensitive/predispose people. We well know limiting an alcoholic to one glass a day, or a smoker to one cigarette a day, is nothing but the way to treat their addiction.

Up to now, we only have studies proving the “taste of sweet” is addictive (including artificial sweeteners) but, sadly, no one have yet documented the effect on the brain of a few grams of carbohydrates. It would be quite interesting to see how the brain reacts to 2 cups of salad…

But, at the end, a gram of carb will always be a gram of carb and it will require insulin to be metabolized with all the known consequences…

Anyway, with today’s rate of metabolic syndrome, which is nearly 50 % in our society (and some researchers are even saying 90%...), Zero carb can be an excellent choice for a huge bunch of people.

Of course, someone can go without following a Zero Carb for year and be quite healthy, but studies are documenting if anyone eats 50 grams of fructose per day for one month, he up-regulates his genes expression and will develop a metabolic syndrome; EVEN if he has no heredity for this problem… 

Do you know how to get 50 grams of fructose per day? Easy: eat 2-1/2  apples in 24 hours… That simple.

Finally, I would say Zero Carb is also for people wanting to eat clean and real food. Food that are unprocessed and food low in omega-6, which is probably the big enemy of anyone doing a non-Zero Carb diet…

Sadly, most of us, when arriving to the Zero Carb destination, have always took the street of “health problem”. 

It should not have to be this way…

Denis








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