An Interview with Ward Nicholson now has three parts on the web. Good overview of man's diet over the past 65 million years. Long but highly recommended reading. First published in Chet Day's "Health & Beyond" newsletter. Now part of a very comprehensive Beyond Vegetarianism site. Every argument that your vegetarian friends use to avoid meat for health reasons is debunked here.
Paleonutrition by Mark Q. Sutton, Kristin D. Sobolik, and Jill K. Gardner is the analysis of prehistoric human diets and the interpretation of dietary intake in relation to health and nutrition. This is a substantial text that combines background to paleonutrition, an extensive bibliography, a discussion on methods, and case studies. Published February 23, 2010.
Hi, don’t know if you are still wondering about brands for coconut cream, BUT if you are in NZ go for the Kara brand 🙂 Just come into pak n save store not long ago and is BRILLIANT. I couldn’t understand why people love coconut cream so much by itself and how theirs was going so thick in the fridge (I would only use mine for curries and berry icecreams). Then our store finally brought in the Kara brand about a month ago, and OMGosh what a difference to the cheaper brands it is! It is beautiful and I think (from memory) is really high in fat. Really worth the little extra you have to pay 😉
Another study, published in the New England Journal of Medicine in 2008, assigned 322 moderately obese adults to one of three diets: calorie-restricted low-fat; calorie-restricted Mediterranean; and non-calorie-restricted low-carb. After two years, the Mediterranean group had lost an average of 9 7/10 pounds; the low-fat group, 6 4/10 pounds; and the low-carb group, 10 3/10 pounds. Although weight loss didn't differ greatly between the low-carb and Mediterranean groups, both lost appreciably more than the low-fat group did.
Tomatoes are sweet, juicy, meaty, and your best source of the antioxidant lycopene, which may help lower your risk of stroke and various cancers. This recipe is simple: just scoop out the pulp and seeds from a half tomato and fill with a delicious stuffing of crumbled goat cheese, kalamata olives, garlic croutons, and some fresh herbs. At 200 calories per tomato, you'll want to make this dish again and again.
By far the best part for me was having the book as a reference. With elimination diets, there can be discrepancies all over the internet about what is and isn’t allowed, and you can waste a lot of time doing research. The South Beach Diet Supercharged includes extensive "Foods to Enjoy" and "Foods to Avoid" lists as well as sample meal plans and recipes for phase one.
The second step lasts much longer. Individuals who do not need to lose much weight can skip the first step and go directly to the second level. Here you can eat everything allowed in the first step and “good” carbohydrates like whole grain bread, brown rice, whole wheat pasta, fruits, vegetables, sweet potatoes and green beans. It is emphasized that you eat healthy desserts and snacks of all kinds, even dark chocolate.
One review, published in April 2016 in The American Journal of Medicine, looked at five research trials on overweight and obese people and found that after one year those who followed a Mediterranean diet lost as much as 11 pounds (lbs) more than low-fat eaters. (6) (They lost between 9 and 22 lbs total and kept it off for a year.) But that same study found similar weight loss in other diets, like low-carb diets and the American Diabetes Association diet. The results suggest, the researchers say, that “there is no ideal diet for achieving sustained weight loss in overweight or obese individuals.”
All in all, I’d gained about 10 pounds. And while that's not a lot, it was very noticeable on my 5' 2" frame. I decided that once the holidays were over, I needed to do something drastic to shock myself out of my newfound unhealthy eating habits. I knew from going paleo that I tend to lose weight when I cut back on pasta and bread, so when I stumbled across the South Beach Diet, I was intrigued.
Buried in the middle of The Revised Metabolic Oncolytic Regimen for Effecting Lysis in Solid Tumors one can find their diet recommendations for tumor control. It has a paleo diet orientation. Protein is 35%, preferably Omega 3 rich. Carbohydrates (also 35%) are only vegetables and fruit, no beans, bread, potatoes, or any grain. Then dietary and supplemental forms of fat should provide 20-30% of (daily) calories.
The following links tend towards news reports of scientific studies that point out some positive aspect of the paleo diet. If you are looking for current news reports, I suggest signing up for Google Alerts for the Type: News. I have three set up, for: "caveman diet," "paleo diet," and "paleolithic diet." You can also set them up for blogs and/or websites.
Most vegetables are low- or moderate-carbohydrate foods (in the context of these diets, fiber is excluded because it is not a nutritive carbohydrate). Some vegetables, such as potatoes, have high concentrations of starch, as do maize and rice. Most low-carbohydrate diet plans accommodate vegetables such as broccoli, spinach, cauliflower, and peppers. The Atkins diet recommends that most dietary carbs come from vegetables. Nevertheless, debate remains as to whether restricting even just high-carbohydrate fruits, vegetables, and grains is truly healthy.
The study involved 164 overweight adults who first underwent a weight-loss regimen in order to lose around 10 percent of their body weight. Then, they were randomly assigned to follow a low-, moderate- or high-carbohydrate diet — with 20, 40 or 60 percent of their calories coming from carbs, respectively — for 20 weeks. The low-carb group also consumed a higher amount of fat, but all groups consumed about the same amount of protein, sodium and added sugar. All of the participants were provided with fully prepared meals to ensure they were consuming these precise levels of nutrients.
Hi. I stumbled on your site via FB. I follow a lot of the advice you offer already. I typically eat scrambled eggs with turkey, a piece of wholebread toast and coffee for breakfast, salad and breast of chicken with vegetables for lunch and something similar (chicken or red meat or salmon) for dinner, with 2 snacks of 3 rice cakes with 150 gr. of turkey and a protein shake if I go to the gym (weights training 3x week). In the first 3 months of eating like this my % fat went down from 17.5 % to 14 % (44 yr old male), while keeping weight constant, but another 4 months later I stay the same. I wanted to ask, if I want to continue to lose fat, should I:
In reality, when people in a study followed the Paleolithic diet, it turned out the diet was lower in total energy, energy density, carbohydrates, dietary glycemic load, fiber, saturated fatty acids, and calcium; but higher in unsaturated fatty acids (good fats), dietary cholesterol, and several vitamins and minerals. Research also demonstrates that people with diabetes are less hungry, have more stable blood sugar, and feel better with lower carbohydrate diets.
Richard Nikoley has the blog Free The Animal. He loves meat eating. His diet is near paleo, with the addition of some gray-area foods that he likes. These days most of his posts are on food. One recent trend in the paleo community is trying to optimize the proportions of the foods eaten. If you've read my definition you'll know that I simply define the diet as foods in and out. One of Richard's posts: Optimality: A Fool's Errand? has produced a long discussion of this trend.
Whole grains, such as brown rice, quinoa, and oatmeal are good sources of fiber and nutrients; and have a low glycemic load making them good food choices. Processed food labels make it very confusing to understand whole grains. For example, "whole wheat bread" is made in many different ways, and some are not that different from white bread in its blood sugar impact (glycemic load). The same is true for whole grain pasta, it's still pasta. Whole grains have less of an impact on blood sugar because of the lower glycemic load. Choose whole grains that are still in their grain form like brown rice and quinoa, or look at the fiber content on the nutrition label. For example, a "good" whole grain bread will have 3+ grams of fiber per slice.
Paleolithic diets include a moderate amount of protein, and have gained a lot of attention recently. The theory behind this dietary pattern is that our genetic background has not evolved to meet our modern lifestyle of calorically dense convenience foods and limited activity, and that returning to a hunter-gatherer way of eating will work better with human physiology. This has been studied in a few small trials, and it does seem beneficial for people with type 2 diabetes.
In phase 2 of the South Beach Diet, you’ll add whole grains and fruits to your diet, and you will stay on this phase of the weight-loss plan until you reach your goal. “These carbohydrate-rich foods are high in fiber and [are low on the] glycemic index — these good-carb choices have more staying power, take a long period to be processed and absorbed by the body, and prevent the purported fluctuations in blood glucose and quick secretions of insulin,” explains Susan Kraus, RD, a clinical dietitian at Hackensack University Medical Center in New Jersey.
The three different diets were broken up as following: 20% carbs and protein and 60% fat, 40% carbs and fat and 20% protein, or 60% carbs and 20% protein and fat. While on the diet, the participants' caloric intake was also controlled, so that they would maintain the baseline weight, according to CNN. If someone began losing or gaining weight, their calories were increased or decreased accordingly.
Crandall says that lower-calorie sugar substitutes are scientifically safe, according to the Food and Drug Administration, but I still don’t get the theory behind cutting sugar cravings by including sugar substitutes when they’re just as sweet. And I really don’t understand being made to treat fruits as the bad guy when they provide so many healthy benefits.
A 2013 Cochrane review found limited evidence that a Mediterranean diet favorably affects cardiovascular risk factors. A meta-analysis in 2013 compared Mediterranean, vegan, vegetarian, low-glycemic index, low-carbohydrate, high-fiber, and high-protein diets with control diets. The research concluded that Mediterranean, low-carbohydrate, low-glycemic index, and high-protein diets are effective in improving markers of risk for cardiovascular disease and diabetes, while there was limited evidence for an effect of vegetarian diets on glycemic control and lipid levels unrelated to weight loss. However, reviews of early 2016 have been more cautious: Concerns have been raised about the quality of previously performed systematic reviews and meta-analyses examining the impact of a Mediterranean diet on cardiovascular risk factors, further standardized research has been found to be necessary, and the evidence as to the prevention of vascular disease by the Mediterranean diet has been found to be "limited and highly variable". Newer reviews have reached similar conclusions about the ability of a Mediterranean diet to improve cardiovascular risk factors such as high blood pressure and other cardiovascular diseases.
Super low carb or Carb free are the only diet that worked me and it was HARD…I became a raging beast during the 1st 2 weeks. But for 3 months straight, I lost about 30lbs. Unfortunately my weight all came back and then some when I started going back to school and eating carbs again due to stress and lack of prepping ahead of time. Now I definitely want to go back and stay low carb as much as possible. Reading this is helping to motivate me 🙂 thank you.
On the South Beach Diet, there are good carbs and fats, and there are bad carbs and fats. The key to weight loss is choosing the best of each. That means lots of vegetables, fish, eggs, dairy, lean protein like chicken and turkey, whole grains and nuts. South Beach is lower in carbohydrates and higher in protein and healthy fats than the typical American diet.
“This plan is presented very simply, no measuring for many of the foods is necessary, especially at the beginning,” says Kraus. “Due to the strictness of phase 1, some people could have a significant amount of weight loss in the first two weeks, [such as] 8 to 12 pounds. Phase 1 could help stop cravings for highly refined carbs, and the foods recommended throughout the plan are heart healthy.” Blood sugar control has the added bonus of helping control type 2 diabetes if you already have it.
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There is some evidence that the Mediterranean diet lowers the risk of heart disease and early death. Olive oil may be the main health-promoting component of the diet. There is preliminary evidence that regular consumption of olive oil may lower all-cause mortality and the risk of cancer, cardiovascular disease, neurodegeneration, and several chronic diseases.
After I purchased the South Beach Diet book I lost 25 pounds in 45 days. It surprised me too. My doc asked me if I was starving myself. I told him and another doc that i was just following the book's advice. Mostly eggs and meat to start. Got to get that protein. I also drank Ensure high protein drinks. The book came after two doctors recommended it. I'm way thru the first phase and now I can eat other foods and still eat out. I mostly have given up the bread and baked potatoes.
A great question to ask is “Does the Paleo diet work?” Here we have a head to head comparison between the Paleo diet and Mediterranean diet in insulin resistant Type 2 Diabetics. The results? The Paleo diet group REVERSED the signs and symptoms of insulin resistant, Type 2 diabetes. The Mediterranean diet showed little if any improvements. It is worth noting that the Mediterranean diet is generally held up by our government as “the diet to emulate” despite better alternatives. You can find an abstract and the complete paper here.
While there is no strict calorie counting with this healthy-eating plan, its restriction of many common foods in the American diet may make it more difficult for some people to follow, particularly over the long term, than other online diet plans. Fortunately, the South Beach Diet website offers beneficial tools to help you stay on track. You can log your daily meals and snacks to keep a close eye on your nutrition intake.
It's generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods. The Mediterranean Diet may offer a host of health benefits, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease.
The Paleo diet is based upon everyday, modern foods that mimic the food groups of our pre-agricultural, hunter-gatherer ancestors. Though there are numerous benefits eating a hunter-gatherer diet, there are seven fundamental characteristics of hunter-gatherer diets that help to optimize your health, minimize your risk of chronic disease, and to lose weight and keep it off.
The Mediterranean diet is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving.
In the study, researchers assigned overweight and obese people who had previously lost weight to one of three weight-maintenance diets: the first to a high-carb diet (60 percent of their diet from carbs), the second to a moderate-carb diet (40 percent of their diet from carbs), and the third a low-carb diet (20 percent of their diet from carbs) for 20 weeks. The protein for each group stuck to 20 percent.
"We now know that in general, a sugar-containing food like a brownie may have 30 grams of carbohydrate in it, but that brownie will have the same effect on your blood glucose as 2/3 cup of rice or one cup of applesauce, both of which have 30 grams of carbohydrate in them," says Campbell. "So, if this man's meal plan developed with a dietitian states that he can eat 60 grams of carbohydrate at a meal, he can decide how he 'spends' those 60 grams. One time he may have 2/3 cup of rice and one cup of peas. Another time he may decide, for his carb choices, to eat a small baked potato, a cup of milk and have the brownie for dessert."