(Part 2) Reddit mentions: The best diets & weight loss books

I have never read a reddit post this long before, or all the comments. You write very well.

I'll start with the budet issue. I do try to be as frugal as possible as well, but can 'afford' most of the food and to by expensive organic stuff sometimes too. I would make lean ground beef a staple. I would take the time to seek out a butcher or farmer so you know where the meat is coming from, and can usually get it at big box store prices. Where I live that is ~$3 per lb. I would also get some beef liver. This is actually one of the most nutrient dense source of food you can eat. One way to work it into your food with it being palatable is to mix it in with the ground beef. I also eat a ton of bacon. You should be able to get it for pretty cheap as well.

For eggs it was mentioned already but eat the yokes, Tim even says that hidden in the Testosteron chapter. I would again try to find a farmer that you can get pastured eggs for cheap.

For veggies I find that frozen is usually more expensive. Buy fresh whatever is on sale and paying attention to all the grocery store flyers is important. Again finding farms and farmers markets too. Some communities have Community Supported Agriculture (CSA) where you can put in some time working on the garden in exchange for some of the produce, I would look into that.

Also if you google for "paleo budget shopping list" or things like that there are a lot of resources. SCD comes from the same foundation as Paleo (listen to Tim on Robb Wolfs Podcast from Dec 2010 for more info).

It seems like you may not have a lot of financial resource but do have quite a bit of time. I would use that time to learn as much as possible about nutrition, for both physical health and mental health. Tim's book is a great starting point but it doesn't quite fill in a lot of the gaps. There are a lot of false info in conventional nutrition info and he didn't quite debunk them all enough. You can get books for free at your local library, hopefully it is a decent library. If not there are other ways to find them and most of these people have great websites and blogs as well.

1. It Starts With Food I have read a lot of books, and if this one came out sooner it would have saved me a lot of time. It is the best book by far. The blog is at http://whole9life.com/
   
2. Robb Wolf's podcast. This has been huge place for me to learn about some of the more scientific aspects of nutrition. I also read his bood The Paleo Solution and it is a good read.
   
3. Gary Taubes. He has a ton of interviews and talks on youtube and around the web http://www.google.com/search?q=gary+taubes+interview he also has 2 good book, "Good Calories Bad Calories" and "Why We Get Fat"
   
4. Underground Wellness podcast and the Dark Side Of Fat Loss Ebook by Sean Croxton. This podcast is all interviews by some of the best nutrition gurus out there (all of the previously mentioned have been on his podcast plus way more) The ebook is quite good as well
   
5. Emily Dean she has a blog here http://evolutionarypsychiatry.blogspot.ca/ and http://www.psychologytoday.com/experts/emily-deans-md She also has a book which I just found out about.
   
6. Stephan Guyenet Blog at http://wholehealthsource.blogspot.ca/ he is quite technical but very good source
   
7. Chris Kresser has a great blog and podcast as well.
   
8. Dave Asprey bulletproofexec.com blog and podcast. He has really good stuff on stress and sleep hacking http://www.bulletproofexec.com/hack-stress/
   
9. Marks Daily Apple by Mark Sission great blog and forum. Also has a couple of books out call Primal Blueprint.
   
   There are also some small 4 HB specific blogs. hisc1ay has a good one http://www.findingmyfitness.com. Mine is at http://www.myfourhourbodydiary.com/. Luke at http://4hourbodycouple.com and http://4hourbodyzone.com by Brian and http://www.4hourlife.com/ by Stephen.
   
   Also the http://www.4hbtalk.com forum is quite active and has a lot of helpful people.
   
   To address some of the other specific things you asked about. The eggs I already mentioned I wrote about it a while ago if you want more detailed info http://www.myfourhourbodydiary.com/2012/02/05/the-big-fat-missing-chapter/.
   
   I personally don't think beans are the best choice for you give your history of thyroid issues. I would definitely stay away from peanuts, I know you didn't mention them but they are a legume, and the protein lectin in them can not be digested. This is why so allergies to them can be so sever in some people. I can see how your thyroid issues may have disappeared when you started eating more. Fasting that much and eating that little would cause a huge stress on you adrenals and your cortisol would be through the roof.
   
   I think roots and tubers like sweet potatoes, yam, taro, carrots, squash and other starchy veggies (potatoes might be ok for you too, they have a higher glycemic index but if you are eating them with fat an protein the glycemic load should be low) would be a safer choice for you. They have a glycemic index of ~37 which is pretty low and have very few inflammatory proteins.
   
   I also would try to limit starchy foods to 1-2 meals a day not all 3. A high fat and protein breakfast will keep you satiated for a long time and provide a ton of nutrition. Here is a good example although I would avoid the fruit until you are at your goal weight http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/270/The_Meat_and_Nut_Breakfast.aspx
   
   I also recommend to people to try a gluten free cheat day. It worked wonders for me and most people that try seem to feel much better and lose fat much faster as well. I try and recommend to eat as much fruit as possible on cheat day. Helps build up that store of liver glycogen and help with any sweet tooth issues.
   
   For exercise looks pretty good what you are doing, especially since you are noticing a difference so fast. When you start to plateau or get bored of those exercises adding in some stuff from the kiwi workout would be good, and other KB stuff like cleans and snatches if you feel comfortable doing them. Learning the more advanced stuff too is fun, like turkish getups, on legged deadlifts etc. Also I highly recommend pullups, you can usually find a bar at your local park to do them. Being that we sit a lot we generally have a weak back and pulling muscles.
   
   As for the amount of weight lost you are doing very good. I think 10 lbs a month is around average maybe a bit over average. I think it would really benefit you to make some non scale goals (NSV or non scale victories as they like to say in /r/loseit) see this post for ideas http://whole9life.com/2012/08/new-health-scale/
   The scale is a really shitty way to measure body composition and health.
   
   Some longer term goals and maybe some performance goals I think would really help you out as well. 'Dieting to lose x amount of weight' is never successful. Tim states in the book many time it is a lifestyle change. You want to look good, and being healthy is the best way to accomplish that. My goal from the start was to lead a healthy lifestyle to set an example for my son and any future kids I have, I have been at it for 18 months now and will never go back. There have been set back, ups and downs along the way, but when your goal is long term and you are looking way down the road, having some cake at a birthday isn't that big of a deal.
   
   I also get a ton of help from my S/O and I highly suggest everyone get by in and help from the people around them. They don't have to be as passionate about it as you are but as long as they are board and have some sort of health related goals it makes a huge difference.
   
   Good Luck, feel free to contact me directly.

I've been tracking on MFP for over a year and a half and I'm the same height as you- my username on there is the same as my Reddit name if you want to be friends :)

I shoot for 1550 (my pre-preg weight is 130 lbs. and I'm still in the first trimester) and I count my exercise using a fitbit charge 2. Granted, I've also been puking a bit quite often so some days I go over my goal and some days my diary says I made it, but I'm really under because vomit. Yay. Carefully tracking my weight helps, and so far it's pretty steady so I think I'm OK. And it's useful to keep tracking food anyway just to stay in the habit. Maintenance is tough as hell. 1200 is too low for us, especially as pregnant women our height. It will feel scary and weird to up your calories again, but I'm going to share a few tools with you to help.

Now, I don't know how familiar you are with the MFP app, but if you tap the "nutrition" button, and set it to calories, check towards the upper middle of your screen. It'll say "day view". Tap it, and it will change to "week view". If you're worried about going out to eat, or hitting up social gatherings where people force food on you, etc. then track your calories by week instead of just focusing on the daily. It's a lifesaver of a tool during the Christmas season so that you can budget for a few of grandma's cookies at a family gathering, then shave a few calories off the rest of your days that week.

If you're worried about watching your weight on a chart, I'd highly recommend using the Ovia pregnancy app for weight tracking. You type in your pre-pregnancy weight and your end goal and it graphs your daily weight on a chart. It also shows a shaded grey region that is where you're aiming for in order to stay on track for your goals. Oh, and it syncs with fitbit if you use a fitness watch to record your sleep and steps ;)

For general weight tracking, Libra (Android) and Happy Scale (iPhone) are great. They take a rolling average of the weights that you type in every day to show a trend, and they predict when you'll hit your weight goal. It's nice to not have one day of constipation leave me all worried- Libra averages it in and calms me down. It will also let you know if you're on track to hit your "goal" early (i.e. "hey, lady slow down you're gaining too fast!) If you want more info, those apps are pretty popular on /r/loseit.

Next, I'm going to recommend you two books. The Beck Diet Solution and The Diet Trap Solution. These books don't tell you what to eat- they're by a well known psychologist (I showed her books to my therapist and he immediately knew who she was) whose focus is on helping people who have/had a bad relationship with food. (Note- in her first book she recommends against weighing yourself daily. She's since rescinded that advice and recommends people weigh themselves daily and use either an app (like Libra/Happy Scale) or a calculator to take the weekly average.)

Dr. Beck offers advice for things like how to give into a little bit of a craving while eating it slowly to enjoy it, which is a downright necessary skill in pregnancy. Or reminding ourselves of our goal (a healthy baby and healthy mom) before we eat. Not eating standing up. Not eating while distracted. She lays out a plan to slowly introduce these tips into our lives one at a time to naturally make it easier to eat healthier. Plus, you only have to read a few pages a day, and as a mother I can only imagine that you only have so much time to spare on that.

The "Diet Trap" book is a guide for how to survive things like parties and the holiday season. I really think that you'd find her books helpful and that they'd help ease some of your anxiety about healthy maintenance/gain. She does recommend tracking your food and counting calories so her advice isn't going to push you off the rails- it'll just give you more tools to put in your toolbox.

Last tool: /r/fitpregnancy. In my honest opinion, those ladies put me to shame, lol. It's a sub of women who work out, track CICO, etc. through pregnancy and it's not as active as babybumps, but it's still worth subscribing and searching around in there.

Hopefully all those extra tools can help!

If your partner is not supportive, then you need to deal with that first. He should be supportive - that's part of the reason why he's your partner.

As for wanting to eat junk food again - what are you eating in place of junk food. You need to fill in that gap with food that's healthy and filling but doesn't gross you out. In any case, it gets better over time. I don't crave food as much as I used to.

Keep the junk food out of the house. I like potato chips as an occasional treat but I make sure I don't keep any around the house. If there's some junk food that I've purchased from the market, I make sure to keep it in the car outside - it prevents me from inadvertently snacking.

It's okay to eat some junk food once in a while. Just make sure it's a planned thing and that you don't go overboard. Eat that treat meal while drinking water in between bites and try to pay attention to when you feel like you are satisfied - when you are satisfied, throw away the rest or save it for later. Eating without distractions (no TV) increases my satisfaction of the meal and prevents me from overeating treat meals.

Are you logging your foods? that's like the most important thing for me in my weight loss journey.

I recommend this book to help you develop the mental tools to becoming thin:
https://www.amazon.com/Beck-Diet-Solution-Train-Person/dp/0848732758


Good luck!

I assume the personal trainer has you do weights? You're very active but I see no dedicated weight training sessions.

"Toning" is simply stripping fat from your body to reveal the muscle beneath the surface; if there's no muscle to show off, there's no toning. Strength training will not also help you tone, it'll increase your metabolism, help your body burn more fat compared to not weight training, protect you against osteoporosis, give you more energy and tons more.

If I was you, I'd do at least 3 weight focused sessions a week and cut back on the HIIT and intervals. IE

• Weight training x 3 per week
  
• Horse riding x 2 per week
  
• Yoga class x 1-2 per week
  
• HIIT/Interval Runs x 1-2 per week
  
  There's all sorts of routines to follow. For females I typically recommend
  
  Strong Curves
  
  or
  
  The New Rules of Lifting Series specifically The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
  
  or
  
  Strong: Nine Workout Programs for Women to Burn Fat, Boost Metabolism, and Build Strength for Life
  
  The other side is diet. Just like weight training should be the meat and potatoes of your training regimen, well, meat should be the main focus of your diet. Or at least protein - you need a lot more protein in your diet.
  
  Protein supports lean muscle growth, which, as I mentioned, is needed to tone. Increased protein intake will also help your body preferentially burn fat, it will speed up your metabolism, protein "costs" a lot of energy to break down protein (if you eat 100 calories of sugar, 99 calories of that sugar will be turned into fuel for the body; if you eat 100 calories of chicken, only 70 calories will actually be converted and the other 30 calories will be "burned" while the body processes and breaks down the chicken into a usable fuel source), it gives you more energy, helps boost your immune system and more
  
  https://www.precisionnutrition.com/will-a-high-protein-diet-harm-your-health
  
  In short, lift weights, eat more protein

Another vegan chiming in. I went vegetarian in 2006 (I think?) and vegan in 2013. I went meatless/animal-less for both the environment and animals, but the health perks aren't too bad. :)

There's so many sources!

• Seitan
  
• Tofu/tempeh
  
• Beans (pinto, navy, black, kidney, red, chickpeas...)
  
• LENTILS! This is a staple of mine. I have lentils almost every week. You can put them in soups, salads, stir fries, just by the spoon...And there is a variety as well. Perfect for working out.
  
• Grains like quinoa, millet, farro, rice, barley
  
• Nuts/seeds (almonds, hemp, CHIA, flax, sunflower)
  
• Nut butters
  
• Sprouts
  
• Eating a variety of plants
  
  Eating enough protein is something I actually don't worry about. I try to eat the rainbow (as silly as that sounds...) every day, and I don't find myself feeling weak or strained. Sometimes I am exhausted and wiped, but that is just me forgetting to eat when I get busy then not actually getting the correct vitamins. I feel extremely healthy, and my blood work from a few weeks came back with great results.
  
  I do strength train and work out regularly. I also LOVE hiking, and I can hike 20+ miles a day if needed, and my veganism hasn't caused setbacks. Some people use protein shakes, but I have not found it necessary.
  
  If this is something you are interested in, I REALLY recommend checking out Becoming Vegetarian by Vesanto Melina (RS MD). (There's also Becoming Vegan if you are curious)
  
  These books are absolutely amazing. They breakdown all the nutrients within each vegetable, protein source, fruit, and nuts/seeds in easy-to-read charts. They also discuss nutrition myths, delve into why you may be wanting to make changes, and offer various meal options for people who are trying to lose/gain weight or are athletes that are transitioning to a plant based diet. So fucking helpful. I still reference to my "Becoming Vegan" and "Becoming Raw," and I have been doing this for a bit!
  
  They are also evidence based, so all the research is cited with a glossary in the back.
  
  There's also /r/veganfitness that is supportive and has a FAQ if you are interested. Feel free to PM if you have any questions, too!
  
  Edit: Formatting

I don't know how much you like to read, but the book that helps me out quite a bit is The End of Overeating by David Kessler. Every time I fall off the wagon, I reread it. It becomes a lot easier to say "No, I'll pass on the Orange Chicken from Panda Express and get something that will actually fill me up".


I commend you for taking action at such a young age. I didn't start doing it until I was 23-24.

Tips:

You're at an age where lifting will start to become beneficial (as you go through puberty, testosterone pretty much spikes). Use that to your advantage. Strength workouts will help spike your metabolism, but I would not aim for any more than 3 days per week.

Ease into the diet. Going from 3-4k calories a day to 1900 will be a challenge. What I did initially was make small swaps (actual examples from what I did). E.g., instead of regular Coke, drink a diet. Instead of hitting McDonalds/fast food 7 days per week, drop it to 3 days. Instead of getting pizza twice a week, swap it to every other week. Instead of a snack cake/candy bar, eat a piece or two of fruit. Eat home made and healthy meals that still taste good-my go-to meal at this point is chicken breast (baked or made in a slow cooker), sweet potatoes (microwaved, baked, mashed, etc), and some form of veggie. As long as you're not pan frying everything in a ton of oil or butter, that type of meal is a significant improvement over the typical junk food and is actually filling.

I strongly dislike salads, even now. So, I took inspiration from Wendy's. Adding a handful of mixed berries or a chopped up apple as well as a serving of protein (chicken breast, typically) to a large serving of mixed greens made salads infinitely more appealing to me.

Consistency trumps all, yet one meal off your plan won't derail a month's worth of progress. The key is to keep it to one meal. So, on my current meal/nutrition plan (that I've been on for the bulk of the last 6 months), I eat 40 meals per week (6 meals per day for 5 days, 5 meals per day for 2 days). If 1 out of 40 meals is off plan, it does not derail me-I might bloat some due to water retention, but it does not derail this train.

Establishing routines makes it all easier. I've been on my current workout routine for over six months. My mornings are now on autopilot. It is just before 5AM where I am at, and as soon as I click "comment" on this post, I'm leaving for the gym. I'd rather futz around on social media, but I NEED to get this workout in before my work day starts.

Fordlandia: The Rise and Fall of Henry Ford's Forgotten Jungle City is an amazing book. The main point is about Ford trying to create a company town in Brazil in order to grow rubber. But the books gives you a great picture of Ford the man, the company, what the era was like and the larger philosophical and economic ideas behind this project. Honestly, for me it read like fiction- I couldn't put it down.

They Marched Into Sunlight: War and Peace Vietnam and America October 1967 looks at the Vietnam war from three different perspectives, from students protesting, to the actual front and then from the government officials. The narrative is amazing and it's so well researched that it was captivating as well, but I think he really captured the feeling of the times as well, which is so great to see in a book.

Michael Pollan is know most for Omnivore's Dilemma (which is a great read) but I really love his first book too, and that doesn't get as much attention, which is still very interesting is The Botany of Desire. He goes through the history of 4 different plants, apples, tulips, marijuana, and potatoes. Not too interesting on the surface, but he makes the stories fascinating. It's a great in its overarching nature about our relationships with plants.

[Marriage: A History by Stephanie Coontz] (http://www.amazon.com/Marriage-History-How-Love-Conquered/dp/014303667X) is another one I always recommend. It is an expansive work showing that the idea of Marriage has been in flux since the beginning and completely depended on the culture and time period. It's well researched but also a compelling work.

I haven't tried it out yet (just finishing week 2 of keto and 19 lbs down!), but your post reminded me of this recipe from Keto Clarity. A little more involved than ingredient: honey, haha, but seems like a good way to get a bunch of fat in, too.

**
Almond Butter Keto Bombs by Dietitian Cassie (DietitianCassie.com)

Yield: 16 pieces Prep time: 5 minutes Cook time: 2 hours to freeze

Note from Cassie: My favorite bedtime snack is one that promotes stable blood sugars through a combination of healthy fat and a little bit of carbohydrate, and one that also provides a touch of sweetness without unnecessary sugar. These Almond Butter Keto Bombs are the result of my experimenting with my three favorite healthy fats!

Ingredients
1 cup almond butter
¾ cup organic, unrefined coconut oil
2 tablespoons unsalted butter
2 to 3 teaspoons stevia powder extract

Place all the ingredients in a large bowl and microwave for 45 seconds.

Whisk the ingredients together and pour the mixture into ice cube trays. Freeze for 2 hours.

Once they’re frozen, you can pop the fat bombs out of the ice cube trays and store them in an airtight container in the freezer, or keep them stored in the ice cube trays!

Westman MD, Eric; Moore, Jimmy (2014-08-06). Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet (p. 249). Victory Belt Publishing. Kindle Edition.
**

Great reply! And of course I looked up the links you gave, which seem highly relevant and are provoking some productive thinking. Especially the Personality Hacker article.

Re sleep: Based on reading I've done (and it's probably obvious to anyone anyway), real (deep and sufficient) sleep is probably of foundational importance for an INFP. Given that high sensitivity (vulnerability to even "small" stresses and frustrations) is the INFP default setting, getting the body's hormones reset to normal each night is probably one the single best things one could do.

EDIT: The most enlightening book on how the body works -- well presented and an enjoyable read -- is "Lights Out: Sleep, Sugar, and Survival," by T.S. Wiley and Bent Formby. Major, interesting, and useful insights you don't hear from mainstream media/establishment gatekeepers, and backed by tons of respectable research (the last third of the book is footnotes to legit studies).

I like the idea of compatible, like-minded INFPs banding together to achieve success. For whatever particular goal and in whatever particular way they might see fit. Presumably, everyone's got skin in the game and no one person would have to shoulder every aspect of the enterprise. Cool idea.

OKCupid includes type testing indices? That's awesome. There's also a web site called TypeTango that specializes in MBTI type matching. Free, I think.

Re Living Situation: I know what you mean.

Re Mentor: The more I thought about this, the better it sounded. And all it would take is a simple web site to coordinate people and location. Younger INFPs able to tap the life experience of older ones ... Could be set up to cater to any or all the types as well, of course. Maybe even a small living could be made from such a matching service, especially if it also included other helpful offerings in the same place: facilitation of pen pals, local events/meetings, maybe dating, a bulletin board for people searching for potentially compatible roommates, ...

Thanks for your thoughts!

Being a vegetarian, learning to cook for yourself is going to be important.

I recommend the book Becoming Vegetarian, it has plenty of good starter recipes.

Tofu's easy to cook: it's bland by itself but picks up flavor easily. Fry it in a little oil then add some soysauce and keep heating til browned, it's very tasty.

Some simple & cheap meals I like:

Veggie stir fry with brown rice or noodles.

Brown rice is a staple, very cheap & healthy. Put it on and it's done in about an hour. White rice is faster of course, but lacks some of the vitamins. Grab a bunch of veggies you like, I typically like: broccoli, onions, bell peppers, a little garlic, carrots, mushrooms, celery. Cut everything into strips or bite-sized pieces, fry in wok or pan for about 10 minutes, add a little sauce (soysauce, blackbean sauce, sweet hot sauce), then serve on top of rice.

When I'm feeling lazy I'll make something similar, which takes longer but requires less watching:

Baked veggies

Chop up all the veggies you like, plus some potatoes if you want. Coat a baking pan in oil, put them in the oven at 350 for 60-90 minutes. Turn the veggies every 20 minutes or so. Add basil about 5 minutes before done. Serve on top of rice with some sauce.

Miso Soup

Miso is a little pricy, but goes a long way.

Boil 2 cups of water, lower to simmer, stir in 2 tablespoons of miso. Add wheat noodles, chopped mushrooms, small cubes of tofu, cook for about 5 minutes. Add chopped green onion (scallions) just before serving.

Vegetable Soup

This is easy. Get some vegetable soup stock bouillon cubes, then just chop your veggies, add to boiling water with the bouillon, serve with some bread & margarine. Some beans are good in this too.

Seitan is definitely something to explore. I like it instead of tofu in my stirfries sometimes, and it's great in:

Veggie Fajitas

Cut some seitan, bell peppers, carrots into strips, slice some mushrooms. Fry them up. Serve in whole wheat fajita bread with salsa.

That depends on your concept of healthy. I'll give you mine.

I use a Primal diet, because it is low-carb and gluten-free, but there's a positive focus on things I can eat instead.

Gluten has been linked to some odd symptoms. It's possible it has some tie to the mystery illness. Or she could try Whole30, which is a bit drastic, but I hear that many people have found it helpful to identify unknown food allergies. Essentially you eliminate several common allergens from your food for 30 days. After that, you add them back one at a time, and see what causes problems.


More details here:
The Primal Blueprint -- Looks like a typical diet book, with lots of unlikely sounding claims, but turned out to be well researched.


Cookbooks:

This is probably the best one for a beginner, and it does include nutrition data:

Primal Blueprint Quick and Easy Meals -- Simplest recipes of these three.

These do not contain nutrition details, but the recipes are nearly all relatively low carb:
The Primal Blueprint Cookbook -- Good recipes, but requires some cooking skill.

Paleo Comfort Foods -- Bigger book with more recipies. Has some really good low-carb alternatives to desserts or typical comfort foods.


All of those have great pictures and reasonable instructions. Some of the ingredients are a bit odd.

Your fat intake needs to be much greater. I strongly suggest using the Keto Calculator to get your numbers on point. Eating too much protein will keep you out of keto as well. Your carbs look fine. I'm personally at 140g fat - 30g carbs - 50g protein , however, I'm doing a pretty heavy fat loss protocol. When I'm done I will be increasing my fat / protein dramatically. But yeah bud, check out the Keto Calc, and if you have 13$ I STRONGLY suggest buying Keto Clarity - He's a thought / science leader on Keto. I listened to the audiobook in a day and got SO much valuable information. Keto is a delicate chemical and biological process so learning the "do's and do not's" from someone else is best. It's discouraging to go in and out of keto when you're mind and heart wants it..... But yeah, Keto Calc and Keto Clarity, good luck bud!

I think there is a deeper issue that you need to figure out, but I do have some tips that might help you in the short term. I went on a diet two years ago and lost 16 pounds, which sounds like nothing but it was really, really hard.

1. Don't buy unhealthy foods for your home. Never go to the supermarket hungry and make sure you NEVER have things in your house that you will lose your control with.
   
   
2. Until you have better control over your impulses, do NOT go to Taco Bell and do not order from Domino's. Pack sandwiches with healthy low-fat ingredients for lunch.
   
   
3. When you feel the need to eat something, wait three minutes. Think about whether you really need this thousand calorie meal. Think about whether it is worth it. Think about what your goals in life are and if you are willing to give up all your efforts to this point for a 15 minute meal.
   
   
4. Stop drinking soda (even diet!). This will help reduce the size of your stomach.
   
   
5. Find out a hobby that you like and do that when you feel the need to eat. I sometimes find that I eat just because I'm bored, especially when I watch television. I found that puzzles and knitting are good replacements.
   
   Here's the thing. You're not gong on a diet. You are changing your eating routine for the rest of your life. You should internalize that and figure out if it is really what you want. There is no going back.
   
   Also, this book helped me, but I never actually finished it (it unfortunately got lost when I moved). http://www.amazon.com/Beck-Diet-Solution-Train-Person/dp/0848732758/ref=ntt_at_ep_dpi_1
   
   Good luck! Here's something that might encourage you: after one year and a half of working hard to maintain my weight, it suddenly got easier. My body adjusted and I actually lost weight by maintaining my regular calorie intake. So, it gets better!

The biggest help I've found is lowering carbs and increasing good fats in their diet. A lot of recent studies have started coining Alzhiemer's as "type-3 diabetes" - linking high blood sugar and insulin resistance to the death of cells in the brain (as they can't get enough energy). I'd definitely recommend a couple of books that opened my eyes to the disease as well as giving me some hope.

The End of Alzheimer's by Dr. Dale Bredesen, MD

The Alzheimer's Antidote by Amy Berger, MS, CNS, MTP

As mentioned in other comments, there are plenty of supplements that can help with some of the side effects of dementia like anxiety as well as others to counter vitamin deficiencies.

My main recommendations:

• Aim for a low carb diet filled with as many different nutrient-dense whole (unprocessed) foods as possible. It won't be perfect at first, but make whatever small changes you can over time! As mentioned in other comments, eggs are great, I'd also recommend lots of cruciferous vegetables and any foods high in antioxidants.
  
• Intermittent fasting periods (>12 hours) have also helped - this ties in with lowering carbs and increasing fat in the diet. IF has many benefits including kickstarting processes like autophagy and ketosis.
  
• Get some blood tests to identify any vitamin deficiencies (D, B6, B12, Folate, Zinc, etc.) and check inflammation markers. Basically look for any red flags that can be easily fixed!
  
• Daily exercise - a 30 minute walk in the morning is enough.
  
• Reduce stress.
  
• Get plenty of sleep (>8 hours).
  
• Plenty of water.
  
  If you have any questions please let me know!

Honestly, doing a 20/4 with keto AND paleo is a bit spartan (and almost impractical with a calorie restriction too), and probably not very sustainable for many.

The benefits of keto that I've seen are rapid fat loss, and depending on your weight, it might not be that important. Just by judging from /r/keto, a lot of people doing a long-term keto are around 300 pounds. I'm less than half of that weight…

The benefits of paleo, however, in my experience are well worth it. It's more of a dietary template for optimal health, and since going paleo I've lost 35lb (without exercise, low carb or calorie counting), became much happier and confident, got rid of all my acne, never got bloated or food coma, had super clean poops and boundless energy while being able to sleep well too.

So if you're doing a good job with losing weight just by doing 20/4, keto may not be for you. However, if you have some of the problems that I felt were addressed by going paleo, try it out for 30 days and see how you feel, then slowly reintroduce less-paleo foods like dairy or whatever to see how your body tolerates it. There's a great book that explains the paleo lifestyle and how to do a 30 day elimination program on Amazon: http://www.amazon.com/Starts-Food-Discover-Whole30-Unexpected/dp/1936608898

Hope that helps~

Hummus is actually not great for reflux because of all the lemon and garlic.


Try this: The Acid Watcher Diet: A 28-Day Reflux Prevention and Healing Program https://www.amazon.com/dp/1101905581/ref=cm_sw_r_cp_apa_i_-d9GDbH0SRT50

Its definitely an adjustment. I'm middle eastern and grew up eatting "healthy" but very high acid (lots of ginger, garlic, lemon, tomato, etc..) it's hard to rationalize but healthy can look very different for different people.

Incorporating nuts into your meals for a flavor and protein boost is a great option. You can make pasta as long as its whole wheat then throw in some broccoli, liquid aminos, chicken and cashews. Instant cashew chicken lo mein :)

Or I know you dont like avocado but blend one with a bunch of basil and parmesan cheese in a food processor. Add in some kale or spinach if you need to make a lot and you have quick and easy pesto! Mess with the ratios and add oat milk to make a light, no cream alfredo sauce.

The book had a lot of recipes you can play with and tailor to fit your budge and taste. There are also several great threads here if you search for GERD recipes.

>is an obesity promoting social environment positive body acceptance or something?

Things like having a culture where people bring fattening but tempting junk food to work; environments that discourage walking; attractively packaged and hyper-palatable junk food in the stores, promote obesity.

The former Surgeon-general Dr. David Kessler wrote a book The End of Overeating which discusses how well food is engineered to be hyper-palatable. The food companies do well when people can't stop eating their products.

Also Marion Nestle, professor of public health, talks about this; how American agriculture produced a surplus of calories and the food companies had to figure out how to get people to eat it all. The pressures of the free market made them very clever at this.

The obesity epidemic is very damaging to people's health and very expensive.

>consider that for the first time child obesity rates were dropping thanks to Michelle Obama's school programs

That's good to hear.

Hi there. Thanks for taking the time to write this post. I read every word as I know everyone's time is valuable and gave this the attention it deserved.



My wife and I have already started restricting red meat. Meaning we only have it once in a blue moon. She has given up chicken entirely, which means I have all but given up chicken. My next goal is to give up pork. Pigs are an incredible animal with a degree of intelligence that I once heard is greater than a dog's and akin to a 3 yr old child. They are sweet creatures and I hope I can one day give up the meat they produce.


Needless to say, we are moving in that direction but are taking small steps. Not sure if you are a reader but if you are, and haven't read it already, I suggest you pick up a book called Omnivore's Dilemma. Read the first couple of reviews for a feel of what you'd be in store for if you decide to read it. Basically takes you through the food chain from start to finish. The parts that got to me particular was how "organic" may not necessarily mean organic in how we believe it should be, the industrialization of the food chain and how synthesized corn is used in everything including animal feed (going against evolution meaning animals cannot digest it correctly but its used because it fattens them up fast and cheap), and how "free range" is not free range. Check it out- and thanks again for your post.

Redensity ll in the tear troughs for undereye dark circles. Botox & fillers as needed.

Sunscreen is going to be your greatest ally. UV both damages elastin and causes loss of collagen synthesis. Look to asian or few euro brands of chemical sunscreens as superior to the chem filters in US options - biore aqua spf50+++ , avene spf50+++. Use them liberally - dont forget backs of hands, neck, ears, decolletage along with face. Asian cleansers and emulsifiers - haba lado HA cleansing foam, haba lado super plumping gel cream. Moisturizer - Dr jart ceramidin, CeraVe PM, for body PM - eucerin complete repair. BHA with SA, periodic use of differin ( OTC ) , topical retinoid cream ( prescription ). Your skin care routine need not be expensive just consistent to your skin type ( the joys of aging is it may decide to change without notice hehe thus my own list above ). Lots of high end skincare is complete garbage or equivalent to much cheaper drug store brands.

Diet - beware advanced glycation end products accumulation. Glycation occurs when a sugar molecule ( glucose/fructose ) binds to a protein generating AGEP that is absorbed from the gut and is pro inflammatory. Produced both endogenously ( high blood sugars ) and exogenously ( via foods ) . We naturally produce AGEP at a rate of 3-4pc a year as we age however the food will increase the rate of glycation thus advancing aging. Avoid sugars.

Maintain bone density and more importantly keep T levels healthy through weight lifting. Mobility exercises to keep supple. Move your body.

Someone already mentioned sleep. Sleep is critical in the health of your body. Do recommend reading -
https://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680

It's not at all about ketogenic or other carb-restricted diets, but The Omnivore's Dilemma tells the story of Joel Salatin's success in rejuvenating exhausted farmland in the Shenandoah Valley (after generations of sharecropping). The book also delves into the more typical practices of modern American industrial-scale agriculture. Salatin's approach incorporates multiple animal types--cattle, pigs, poultry, etc.--and the careful rotation of animal species through his pastures to support and improve the quality of the soil and the grasses it produces. The turnaround he accomplished on depleted farmland is nothing short of extraordinary. His ultimate goal has been to get to the point of relying only on nature's input of sunshine and rainfall to have a healthy, productive, and sustainable farming method.

> What would be the subject of your next book? I'm reading Choice right now and I think it's wonderful.

Thanks! I am working on a book with the other members of the Nelson Nash Institute that summarizes the content of our seminar. So it's a combination of Austrian macroeconomics and the mechanics of IBC.

(If you don't know what this means, check out:
https://lara-murphy.com/ )

> 2.) How would you respond to the question in this post?:
> I've been listening to a lot of contra Krugman and the Tom Woods show which often argues in favor of free trade. One argument that Bob Murphy often uses against protectionism is that it is silly to argue that if China or anyone else gave us a bunch of free stuff that it would hurt us, and by the same measure, them selling us a bunch of stuff for very cheap doesn't hurt us either. However, in Poverty Inc, a libertarian documentary that rails against the way Foreign Aid currently works, makes a compelling case to show that all the free stuff our governments and charities flood third world countries with (clothing, food, etc) is actually keeping these countries from becoming economically advanced by limiting the ability of local farming, textile, and even technology industries to develop and grow the economy. So which is it? Does free stuff hurt an economy, or not?

That's a great point, and I had the same doubts when I saw that documentary. I explicitly pointed out the apparent contradictions here:

http://consultingbyrpm.com/blog/2016/08/misguided-charity-and-standard-free-market-arguments.html

There were a lot of things documented in that video that definitely hurt the alleged beneficiaries (like "aid" to dictators that merely propped up their regimes), and I'm sure that massive and irregular dumps of medical supplies could be better timed to not have a flood/drought rhythm, but when push comes to shove, I don't think sending free goods to Africa makes Africans poorer.

> 3.) How would you respond to this common progressive argument: "Single payer/universal healthcare works in other countries, so why shouldn't the U.S. do it?"

My book on US health care / health insurance is here:

https://www.amazon.com/Primal-Prescription-Surviving-Sick-Sinkhole/dp/1939563097

We actually were going to devote a whole chapter to international comparisons, but the manuscript was already way too long.

I'm sorry that I don't have a really great answer for you. I don't know enough of the specifics to be able to confidently say, "Ah yes, the deal in Sweden is such and such, and when we think of New Zealand, keep in mind blah blah blah..."

However, the standard comparisons that say, "The US spends the most per capital on health care and has only a mediocre outcome," definitely leaves a lot of stuff out. For one thing, we sure as heck don't have laissez-faire in the medical sector. If they got rid of FDA and state-based medical licensure, you'd see prices plummet without a huge change in quality.

For another thing, there is definitely anecdotal evidence that these other countries have long queues for standard procedures. There are lots of stories of Canadians coming to US to get hip replacement etc. So if Canada seems to be OK, it's partly because the Canadians can avoid the failures of their own system by crossing the border.

I've suffered with this for years and while it has impacted my gains, some careful meal planning and food selection has really helped get my appetite back on track to get closer to my daily calorie surplus goals.

I've found that cutting out most fast food and alcohol probably had the biggest overall impact, but there's also a whole slew of other things to avoid to help keep the reflux at bay. There's lists and articles online, but I've found this book to be the most helpful overall in fully understanding the cause and effect of different foods on your body's weakened digestive system and how to adjust your diet. It includes great food lists and some good recipes too. I keep the kindle copy on my phone so that I can easily check the lists if I'm out and thinking about buying/eating some type of food I'm not as familiar with.

Spreading out meals is unfortunately critical, since eating too much at once, especially if high in fat content, is very likely to trigger reflux. Myfitnesspal can help with keeping track of that. I currently rely pretty heavily on whey powder, almonds, dried fruit, and pre-packaged carb and protein bars to snack on throughout the day, which is especially critical on days when I'm very busy and have little time to eat, but I'm gradually trying to find better options and combinations. One of my current favorites is 1/2 cup Plain greek non or low-fat yogurt mixed with 1/4 cup muesli, 2 tbsps rolled oats, some almonds and/or dried fruit, and a bit of honey and vanilla.

I have Prescription for Nutritional Healing and Staying Healthy with Nutrition which I'll use as references for basic nutrition. The second one comes off a bit too hippy-ish for me sometimes (they state one of the most important water-soluble vitamins is Vitamin L, aka 'love') however all-in-all it's a pretty solid resource for understanding the essentials. The book begins with a discussion on water, which I think is great as H2O is often left out.

I'm also particularly interested in sport nutrition, so I have also picked up Nancy Clark's Sports Nutrition Guidebook. I like glossing over the reference textbooks, then switching to Nancy's book to get her 'sports coach' perspective.

Hey Fuzzy. One of the biggest suggestions I have for you is figuring out specifically what is going on inside of you that seems to be causing these mood changes.

https://www.amazon.com/End-Overeating-Insatiable-American-Appetite/dp/1605294578

This book is pretty bomb.com, and chock full of the biology that comes into play when eating and dieting. Your mood is getting shitty and irritable because you're getting "intense food cravings for food you can't have," you say? You're going through withdrawal symptoms. Processed food, fried fatty foods, artificial sugars: these all effectively hijack your brain's neurochemistry and make it run wild.

Artificial sugars activate the same neural reward centers that cocaine activates. Eating these foods feels good, and makes us feel good, and does so because, not so very long ago, fats and sugars and salts were all scarce, and so our brain rewarded our bodies with feel good juju so as to motivate us to get more. Pack in the calories during times of feast and plenty so as to survive times of famine. But times have changed, and if you're looking for diet advice, now we're fresh out of famine.

As far as waiting till you're angry to go to the gym? Fuck that noise. Build it into your routine so as to mitigate feeling angry in the first place. Endorphins are a hell of a drug, and are natural pick me ups.

As far as cravings go? Eat more fruits. Salt your meats till you stop craving the shit you crave but can't eat. Lots and lots of water. Then more water, with a willpower chaser. As tough as this is, living a life full of self hate and pity is much, much tougher.

You're asking for help, and that's an awesome step. Know you're not alone, and you're doing your best to progress. Be kind to yourself; don't beat yourself up if you fall off the wagon, but be mindful of it, pick yourself up, and get yourself back on said wagon. Don't give up. Your life is worth the effort.

I haven't read the book but have listened to a couple of talks given by the authors and it sounds like it would be a good read for you. I did enjoy what the authors had to say. They were on Livin La Vida Low Carb. podcast, you might want to check that out as well. Good luck! You are in the right spot!

Jason Fung has spent a lot of time with fasting and low carb diets. Toronto-based physician treating many obesity related issues especially diabetes - https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight-ebook/dp/B01C6D0LCK

He's got good youtube videos as well.

It's never a "cure-all" easy answer and it almost always has to do with what you eat and how much, calories in/calories out but his work is very encouraging. We've become too focused on treating symptoms rather than fixing causes (because money, of course) so it's a step in the right direction. It's astonishing how many people don't understand nutrition and calorie intake and how the body adapts. We expend very little energy but still eat like we're working on a farm for 14 hours per day...

Apparently IF is a good way to avoid a lot of loose skin and whatnot when it comes to major weight loss and forcing your body to consume itself, so to speak, has also shown that it may also mean your body is turning on pre-cancerous cells and other free radicals because that's what's available. I think this sort of thing is still in the beginnings of being officially studied though.

You brought up a good point that sadly, my parents use to justify why they eat like pigs from 2pm-8pm... Sure they're doing IF and while you don't have to restrict what you eat, you do have to still keep portions sensible. My dad especially hasn't exactly gotten his body used to less calories, he just overeats in less time now :-(

Hello! If you’re doing it for food reasons I would suggest to start with

Nutrition Facts

Lilykoi

I’d suggest them because they’re backed by science, and (nutrition facts especially) really helped me transition.

Becoming Vegan UK amazon

Apps as well. If it helps you download Cronometer just to make sure you’re getting enough of certain nutrients.

oh she glows app

Vitamin B12 to ensure that’s not something you end up deficient in :)

I’m located in Canada, but I was able to have free appointments with a dietician to talk about my diet as a vegan. Not sure if that’s available to you.
I also let my family doctor know when I was transitioning, and she did a full blood panel and then I try and do them every 6-8 months.

Edit to add: I’m fairly positive this YouTuber that I follow is in the UK.

Vegan UK also some UK groups, depending on your location.

hope this helps!

If you want to understand juice fasting, watch Joe Cross' movie "Fat, Sick, and Nearly Dead". It's available for free, here. I watched it six years ago and replicated his juice-fast experience the very next day. I went from 256-200 in 60 days juice fasting. This is my 90-day result (after the fast + 30 days P90x): http://imgur.com/zOFgw1N

I eventually regained the weight, but doing this knocked out some major health issues I was having that seemed untreatable by all the doctors I'd gone to. Additionally, my doc had wanted me on a statin for "cholesterol" and if you know about those, they don't work for preventing heart disease and mess up a bunch of your other systems. Check out "The Great Cholesterol Myth" for more on this. All my "health test levels", including cholesterol were rock solid after the juice fast--so it does work.

You can "fast" in a single day. All "being fasted" means is that your body's insulin levels are low you're burning fat for fuel. If you put carbs into your body, that process is interrupted and you are "fed"--your insulin will rise and eventually fall back to a fasted state unless you eat. Juice is carbs. So on a juice fast, you're periodically interrupting your "fasted" state to a fed state.

But if you look up Jason Fung and "Intermittent Fasting" you'll see that you can be very successful with repeated intra-day small fasts or inter-day fasts. For instance you only eat during a 4 or 8 hour window, or you only eat every other day.

Right now, I'm doing a water fast. I'd never done one before, it sucks--it really sucks--as in I can do it, but I never want to do it again. This penance is incentive toward my goal, maintaining my dropped weight for a year or more. The fast is just a means to that end.

Like you, I'm not a fan of modifying, period. It brings "willpower" into the equation, and that's an exhaustible resource. With all the suck, the main thing the water fast has going for it is that it's dead simple. "Can I eat/drink it?" "Well, is it water?" "If yes then yes, if no then no." It's also insanely cheap compared to juicing in terms of cash, logistics and prep. The supplements I bought for 90-days water fasting cost less than half a week's worth of juicing and water is EVERYWHERE.

Once I'm done with the water fast, I intend to follow a 16/8 or 20/4 IF protocol with LCHF. For more on this, check out /r/keto. Again, my goal is extreme simplicity fostered by clear-cut YES/NO rules.

YMMV. Good luck with what you want to achieve!

Hey there! I just made a gigantic batch of pancakes and I thought about you and your kids. It might be something they would like. Whenever I make them I mix up a crazy amount of batter and freeze the extra pancakes. Then they have easy breakfasts and something to toss in their lunch boxes whenever we are short on time. We get pretty creative with the pancakes, usually adding fruit, nuts, and sprinkles onto each pancake before the first flip.

I use 3 cups of whole wheat pastry flour, 1 cup soy milk powder, 1 tsp baking powder, a little salt, and enough soy milk (or whatever milk is around, even water is good) to make it into a thick batter.

I also make french toast in big batches by saving the batter in the fridge and making fresh french toast with the leftover batter. I use chickpea flour, soy milk powder, and milk or water for the batter. Maybe a little vanilla in there also.

I got the idea about adding soy milk powder to baked goods from Becoming Vegan: the complete reference to plant-based nutrition (comprehensive edition) by Davis and Melina. It has a lot of great tips with regard to feeding children. The comprehensive edition is large but I have never wished for the condensed edition instead.

I would be interested to hear any easy recipes that are popular with your kids.

Edit to provide link to Becoming Vegan: The Complete Reference to Plant-Based Nutrition (Comprehensive Edition)

>Can you point me to a health economist that shares your views?

https://www.amazon.com/Primal-Prescription-Surviving-Sick-Sinkhole/dp/1939563097. Bob Murphy would be one.

> Can you point me to a developed country whose health system resembles your vision?

It doesn't exist, though some folks in America operate on a system I like. Check out the Surgery Center of Oklahoma - no insurance, prices right on the website for all kinds of procedures.

>If fixing healthcare is as obvious as you've described, there should be a chorus of health economists singing its praises.

Not likely. Just like there is ample evidence of the business cycle and it's government causes, with Hayek even winning a nobel prize for it in 1974, yet the mainstream today is full of traditional Keynesians who think the Fed saves our asses. From an incentive point of view, free market solutions are not popular with large businesses or politicians, so they don't get the time they'd deserve.

I mean both. Americans snack constantly, most people always have some sort of refined carbohydrate snack at hand. We never give our bodies the time necessary to do things like reduce insulin levels, or increase metabolizing of fatty acids into ketones.

The "when your bored" part is almost always about snacking, and yes that needs to be cut out. But more than that, I think that for many Americans living on a "typical" American diet, they have a very VERY hard time differentiating between hunger and boredom -- most Americans can go upwards of 30 or 40 days without eating, as long as they get water and electrolytes regularly. This is due to excess body fat being stored for just that very purpose.

In addition, it's also important to give your body extended periods of no food, which can improve self-healing aspects of the body, including the process of autophagy, research into just recently won a Nobel Prize.

I'm merely a citizen who's worried about maintaining his own weight and health, so I'm by no means a professional on this. However there has been some really fascinating studies and renewed interest into the science of fasting and meal timing, and if you find this interesting I highly recommend you go out and independently research it. If I had a recommendation of where to start it would be the book The Obesity Code, by Jason Fun.

Found an old face picture a few days ago. The curious case of the slowly appearing jawline. 127lbs down.

Admittedly I've been having a rather rough time not giving into cravings over the last 6 months. I'm not gaining but rather fluctuating the same 5lbs over and over. It's how dieting has always been for me. I get around this weight and the habits that have been an issue my entire life come to the surface.

Thankfully, this time around I've got the information and knowledge to keep me from getting discouraged. I've learned about calories, know exactly what is going on, accept it, and am working towards a point where things will change. I might have to keep doing maintenance for a while and that's okay. I'm going to try to raise my calorie limit for a little while. I feel a bit suffocated by it at the moment so I'm now aiming for 1-1.5lbs a week instead of 2lbs. I think I'm burnt out on eating at 1500cals and need a bit of breathing room for a while.

Mildly irritated at myself though. All evening yesterday I conquered munchies like a boss. Partner went to grab food and asked if I wanted anything... Ended up going way over my calorie limit. Live and learn but it's still bugging me this morning. I've been getting better at managing cravings so I've got that going for me at least. It's helped me realize that I have issues feeling left out if I don't say yes.

Also thank you to a certain redditor for recommending The Beck Diet Solution. It has been invaluable in helping me to realize areas I need to work on. It's the working on them part that's taking so long right now.

Also now that my schedule has slowed down I plan to get back in the gym after work tomorrow. Been 3 months away, going to be so sore.

It'll break before I do. Not hopeless anymore, not by a long shot.

So in this study, the doctors asked 773 patients about their diet regimens via a food-frequency questionnaire.

Now the study obviously has randomization of the sample and it was performed under double-blind situations. Therefore either the doctor nor the patient knew what they're respective position in reference to their diet. Now this study clearly outlines the odds ratio is increased in patients who have animal in their diet or can be classified as carnivores. While patients who can be classified as vegetarian, have a significantly lower risk of cardiovascular and metabolic syndromes.

There is only one specific aspect of this study in which I have a problem with. Its not the sample size, even though it is lower than what I would of liked. There could be a sampling bias. In the sense that the subjects are not representative relative to the general population. Therefore the results are not generalizable. I say this because I have not seen any estimate higher than five percept of the population being vegetarian. Therefore also indicating a possibility of selection bias. Furthermore, there could be a bias in respect to the length of this study. How long have they followed these patients, have these patients kept their diet going or did they interchange their habits? In respect to the strength of this individual study, the only thing it shows is a relatively small correlation with increased probability of decreased incidence of cardiovascular and metabolic disorders and syndromes, for patients who are vegetarian.

I am not trying to be a bummer here. Nonetheless, we must be strict with our interpretations. The fact that is also what the patients are eating. If the patients are eating animal proteins from animals grown on large farms, in which the probability of harsh chemicals, antibiotics, and the likes would be high. Then the probability of increased incidence of disease could be confounded in this factor. Off coarse this is all speculation.

If you want to read about a large significant study, I would recommend 'The China Study'.

Here is a link to download it:
http://btjunkie.org/torrent/The-China-Study-The-Most-Comprehensive-Study-of-Nutrition-Ever-Conducted-AUDIOBOOK/3198500d806664b9eb2f3a2f821a501060302436a9fb

Here is a link to buy it:
http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100385

NOTE: Offcoarse the China Study is not the know-all-know-all. I'm just putting it up here because of the subject matter and because it is definitely a significant study that should not be underrated. To be fair, here is a link from a site which, IMO, critically interprets the study. The doctor who made this study has a response to it aswell.

For the most part I agree with the content of the book, it's a simple guide to calories in vs calories out and a lot of these principals discussed are methods I use and recommend myself. I also like that you are making this book free which is awesome!

However you lost me at "Crafting a Simple Diet plan". First there is a url to a document on google drive, it's not linked in the kindle edition and copying/pasting is an exercise in frustration - i gave up.

Next the BMR calculation, these assume you know your body fat. I don't think this is needed as the Harris–Benedict BMR is good enough for this estimation.

Calculating Maintenance Calories, you talk just about days of exercise but don't talk about your day to day activity level. For example let's say I'm working at a job where i'm on my feet all day but I don't exercise at all, what multiplier do I use?

Macro Requirements, for the sedentary adult 1g of protein/lb of weight way more than you need. A 300lb sedentary man does not need 300g of protein a day minimum. 0.4/lb is fine for a sedentary adult (American College of Sports Medicine).

I would recommend re-writing the Crafting a Simple diet plan and make it much simpler. Remove the need to track and calculate macros and assume at first the person losing the weight is sedentary, come up with simple calorie targets and if math is involved then perhaps create a site that corresponds to this book to do the calculations for them. Instead of recommending macro tracking just encourage balanced meals.

If people want to get more in-depth information about macro nutrients then I think they should turn to something a little more comprehensive such as Nancy Clark's Sports Nutrition Guidebook

Hahaha, you have a great point, and it almost makes me chuckle like a jolly old Santa Clause! Just think about it. There's the "indoor" lifestyle, where as you described is horribly arduous with seemingly minimal payoff, and everybody forgets that you could go outside RIGHT NOW and live there for the rest of your life without spending a single penny! It's the same outdoors that existed 4000 years ago, with the same plants and animals, all you'd have to do is sacrifice the little securities that we have all come accustomed to, like security of health, reliability of food, protection from predators, etc.

But when you look at it, everything around you is simply a tradeoff. We can have these little furnished homes where you can live long, healthy lives, free from danger, from disease, from hunger, and all you have to do is live a significantly less fulfilling life! Sounds insane right? Insane enough for practically every single human to mindlessly abide by.

I recommend a book to you that I'm currently reading. It's called The Primal Blueprint by Mark Sisson. It's mostly a diet and exercise program, but it's also a complete lifestyle adaptation (which diet and exercise play a huge part in).

Good start.
https://www.amazon.com/Primal-Prescription-Surviving-Sick-Sinkhole/dp/1939563097

But essentially the cost of complying with regulations drives the cost up.
Regulations make the services artificially scarce, driving the price up.
The subsidies encourage high prices since the consumer never bears that burden.
You've probably taken a prescription drug. Also probably a generic prescription. It takes close to a decade to bring a drug to market the first time. Then once the 17+ year patent is up, the entire process of screening and testing the drug must be done again. Multiple rounds of clinical trials. Duplicating the multiple rounds of clinical trials and still dwarfing the number of people actively taking the exact same drug everyday. Then you get a generic version. So 25 years maybe? From the time a drug is discovered until it's affordable? And the original company isn't charging a premium just to be evil. They have to fund the years of clinical trials for 100 other drugs that don't make it and for the next lifesaving drug they can produce.
A decrease in regulation could help ease this cost.

Let's say your church has a number of doctors who want to open a small hospital. They get funding from the church members and get ready to open. Oops they haven't received a certificate of need. The other hospitals and clinics in the area don't think they need another hospital and this you cannot open and cannot provide low cost healthcare. Who has more power to influence these bureaucrats, the small hospital or a large region hospital company?

I recommend this book: https://www.amazon.com/New-Rules-Lifting-Women-Goddess-ebook/dp/B004IE9RGC

TL:DR; lift like a man, you won't get "too big".

The author recommends pushing and pulling movements which use many muscles at the same time, and is all against isolating certain muscles, or working on small muscle groups independently (think bicep curls).

I've been weight training following the book's advice for a couple of years, and it works like a charm. My weight training sessions last for about only 30 minutes, twice a week, so very little time commitment. The rest of the time I do yoga (twice a week).

And yes, I do this on keto. No carb cycling or anything. You will not eat your muscle.

One thing that worked well for me - managing light levels in my room for the purposes of maximizing melatonin production. Get a blackout curtain or some other makeshift device for blocking all incoming light through windows, and cover up all LEDs, blinkies, etc. around the room. Basically, make it pitch black. If you want to do it really well, get a program on your computer that shifts your display's color profile to match that of the setting sun (adjusts over time), but still shut it off by about 8:00 or 9:00 if possible (maybe a last minute check before bed). Then, get a gentle awake alarm (not sure of the name, but it gradually increases a light until it's at the maximum brightness at the time you set).

This is a fantastic book on the subject. Unfortunately, it's also way over-dramatized and largely unscientific (read the Amazon reviews). Still, very important subject.

If you really want to dive into the topic, this book may be of interest to you. I got about 50 pages in over Christmas break (it's my mom's book and I went back to college) but it was quite a fascinating perspective! (One that looks deeper into the topic of cholesterol's little impact on heart disease).
The Cholesterol Myth

Thanks karl-fo, I appreciate it!

I haven't been posting because I've been working two jobs, finishing up my last semester (I'm graduating tomorrow), and interviewing for jobs (I just got hired to work in IT for a pretty big company).

Once things settle down a little I'll start posting again. =)

Dr. Bredesen has a book coming out in August that I'm really excited about. So I'll probably be discussing that quite a bit. The End of Alzheimer's

I will show you the data, and please do not tell me its delusional, if I was unable to show you the data, or you showed me data showing im wrong, then I will gladly accept that you are right. I am still learning about this myself and I will not pretend to know everything.

http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100385

the biggest one ever is The China Study. Over 800 million people in china were studied over a long period of time and the results are quite amazing. you can read about it all over the place or simply buy the book or find it at a local library if they have it. The basis for what I am saying is this: The body has a wonderful fighting system that is able to fight off any infection or disease normally. The people that normally eat a lot of processed foods are in cities and places where its very easy to consume large amounts of unhealthy food.

another book I am reading now is this one:
http://www.amazon.com/Healing-Gerson-Way-Defeating-Diseases/dp/0976018624/ref=sr_1_1?s=books&ie=UTF8&qid=1331091809&sr=1-1

and its awesome at explaining how the body works and what substances break down our bodies natural defenses, letting chronic illnesses take over. I hope you will look at these books. I got a cousin dying in a hospital right now of a tumor that has come back again, after almost 2 years of chemo, and now his body is to weak and toxic from the chemo to fight anymore and he has less than a 20% chance of living. Damaging the defense of the body only bring the problem back and with even worse effects.

Also, the documentary Forks over Knives is a good one to watch. Two doctors who are masters in their fields of work realize diet is very important in keeping infection and disease away from the body. I wish you the best my friend

I recommend reading The New Becoming a Vegetarian and Eating Animals. The first one will get you up to speed on how to get what your body needs without meat, and the second one will help you learn how to talk about it when your family and friends give you shit. Good luck and congratulations!

First, let me say, I cannot really provide a solution for you, but I can share what has worked for me. I have not been as overweight as you but I have at times in my life been significantly overweight (not in mass but in % body fat) and as I am becoming older, I had found it increasingly difficult to control. My point is, you need to try things to see what works for you. Keep a daily journal of how you feel (energy, attention, brain function, etc) so you can do some experiments on yourself.

What has worked for me is adopting (what appears to be the latest fad) the paleo/evolutionary fitness model for diet and exercise. I eat little or no processed foods (e.g. read Pollan, and other rules of thumb...if it doesn't spoil, don't eat it, never shop in the inside area of the supermarket, if it comes out of a box, don't eat it, etc.). I don't drink soda, juice, or anything with sugars (just unsweetened coffee or tea, water). I eat a lot of meat, eggs, fish (no worries on fat content...my favorite lunch is a sandwich from the local deli called the Three Little Pigs, without the bread, it is smoked ham, pork bbq, and bacon). I eat some dairy, primarily full fat and fermented, like Fage Total plain yogurt (with a little fresh fruit and shredded raw coconut). I eat all my favorite vegetables slathered in full fat butter (from the farm if I can get it). This may sound like a low-carb, Atkins type diet, but it isn't. That isn't to say going low carb won't help you lose fat quickly. Nevertheless, it isn't the main point. The main point is to eat as our ancestors did some 10,000 or more years ago, as evolution has not caught up with our recent use of grains in our diet and certainly not processed foods. Another thing I do is intermittently fast. At first somewhat forced, but now just because I am not hungry. I can typically eat dinner (say around 5pm) and not eat again until around lunch the next day.

As far as exercise, I avoid long aerobic activities unless in pursuit of yard work, handling the kids, or sport (like tennis). No treadmills, distance running, or biking. I do walk or ride a bike for transportation, but I am not getting winded. I do lift weights, usually once a week, using only large muscle groups and free weights, and very intensely. It takes about 20 minutes, but given its intensity it is brutal...but over quickly. I introduce a bit of randomness into the exercise frequency and variety of exercises (e.g. maybe twice in one week, maybe I will do a bunch of pull-ups one night or push ups). Sprints are intermingled with this, sometimes just as part of playing with the dog. Again, the point is to expose the body to stresses in an irregular but intense pattern, as perhaps were encountered by our ancestors.

The result is that I am probably a month away (after approximately 9 months total) from having washboard abs, I have great energy levels, stamina and focus. I no longer wake up with aching joints. I don't get low energy levels after eating (unless I really stuff myself). Keep in mind, I am in my 40s. I was 210 and very soft and pear shaped when I started, now I am 185 and back to a youthful V shape.
The only negatives I can speak to is a diminished ability to find quick and convenient food sources and missing bread, pasta and a pizza once and a while. I really don't miss sweets, but I don't think I was that hooked on them in the first place.

Finally, let me give the sources that drove me in this direction. Take a look and see if you are interested in trying it. As I said, I can't say that it will work for you, but it has worked for me.

Websites:

Art Devany http://www.arthurdevany.com/ Evolutionary Fitness

Keith Norris http://theorytopractice.wordpress.com/

Mark Sisson http://www.marksdailyapple.com/

Richard Nikoley http://freetheanimal.com/

Seth Roberts http://blog.sethroberts.net/ (more about self-experimentation and the value of fermented foods)

Weston A. Price Foundation http://www.westonaprice.org/

Books:

Gary Taubes, Good Calories, Bad Calories

Little, McGuff Body by Science

Weston A. Price, Nutrition and Physical Degeneration

Mark Sisson The Primal Blueprint

In THAT case, I change my book recommendation! Read this one: https://www.amazon.com/Beck-Diet-Solution-Train-Person/dp/0848732758

It has the power to change your life. I know, I know, it is BRIGHT pink and the cover looks so hokey and the title is ridiculous. But it's written by the daughter of the founder of CBT and it is brilliant. Everybody I've recommended it to has told me "it is like she was reading my mind. Why didn't I get this sooner?"

I am a dietitian and a good 40% of my whole practice is guiding people through that book due to popular demand

I eat a minimum of 135Grams of Protein a day from lean meats, I do not take any protein powders since I am lactose intolerant, I also do not take any type of supplements I just eat clean 100% Paleo, I take in about 120-130Grams of fat from healthy sources like Grassfed Beef, pasture pork, free range chicken and coconut oil & Nuts, I eat around 2400-2600 Calories a day, here is a book I recommend pretty much what I follow plus I CrossFit http://www.amazon.com/It-Starts-Food-Discover-Unexpected/dp/1936608898

Here are some that I enjoyed. However, it's difficult to make a specific recommendation without knowing what you're specifically trying to learn. These are all quite good though.

Death by Food Pyramid: How Shoddy Science, Sketchy Politics and Shady Special Interests Have Ruined Our Health

Salt Sugar Fat: How the Food Giants Hooked Us

The Sports Gene: Inside the Science of Extraordinary Athletic Performance

Faster, Higher, Stronger: How Sports Science Is Creating a New Generation of Superathletes--and What We Can Learn from Them

Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen

https://www.amazon.com/dp/1450459935/ref=cm_sw_r_other_apa_i_qXNTCbWS8QKTF

Nancy Clark writes very well for the lat person on this topic.

You can also find various material from the Sports, Cardiovascular, and Wellness Dietetic Practice Group page.

https://www.scandpg.org/home

If you are more advanced in health sciences or biochemistry, then I recommend Advanced Sports Nutrition by Dan Benardot.

Feel free to ping me, as I am a sports RD by profession.

@fexxi: Unfortunately you are misinformed (it seems many who watched Dr. Oz's keto segment think the same and ended up here without doing their own research and only going by what they heard on tv or from what they had from others). There are countless stories of "normal weight" people who are on keto and feeling better than ever. with bloodwork to show it. I would highly recommend educating yourself on this way of eating by researching especially on books that have been authored by scientific dr's who have carried out studied and authored papers in peer reviewed journals on the health benefits of keto no matter what weight you are at. Here are afew books to read by phinney, volek, tim noakes, gary taubes, dr. eric westman and they all have youtube videos as well, there's many others as well:-

• Art and science of low carbohydrate living (phinney & volek): https://www.amazon.com/Art-Science-Low-Carbohydrate-Living-ebook/dp/B005CVV2AE/ref=sr_1_1?s=books&ie=UTF8&qid=1481628812&sr=1-1&keywords=art+and+science+of+low+carbohydrate+living,
  
• Real meal revolution (prof. tim noakes) https://www.amazon.com/Real-Meal-Revolution-Sustainable-Approach-ebook/dp/B00X7UHRSS/ref=sr_1_1?s=books&ie=UTF8&qid=1481628842&sr=1-1&keywords=real+meal+revolution,
  
• Keto clarity (jimmy moore and dr. eric westman) https://www.amazon.com/Keto-Clarity-Definitive-Benefits-Low-Carb-ebook/dp/B00MEX9B4C/ref=sr_1_1?s=books&ie=UTF8&qid=1481628862&sr=1-1&keywords=keto+clarity,
  
• Why we get fat (gary taubes) https://www.amazon.com/Why-We-Get-Fat-About/dp/0307474259/ref=asap_bc?ie=UTF8
  
   
  
  @westend52, @DrThornton, @ginnyfox, @Ryjosp and everyone else: thank you all for adding onto the benefits of this way of living, to help teach others who may be misinformed about the benefits of keto.

I follow pretty much the same routine for IF sans the bulletproof coffee. I eat dinner at about 8pm and then straight lunch at 12:30'ish with some tea in between. I do add a very tiny amount of cream but from the sounds of it, would have to stop that too :)

I'd recommend Jason Fung's The Obesity Code - it was a fascinating read.

> One of the primary predictors of obesity is the palatibility of a given food/diet of individuals and a population

I'd buy the following assertion: one of the primary predictors of obesity rates in a population is the consumption of hyperpalatable foods.

> As for the aforenoted Palatibility, it mainly interferes with the brain's hedonic circuitry and sets course for hypothalamic inflammation which eventually leads to both leptin resistance and compulsive reward behavior with respect to food.

Sounds about right. (I've heard of that Guyenet guy before, but I haven't read anything directly by him.)

> And let's say you were comparing an avocado to a cookie, for carbs vs fats - that merely demonstrates my same point about palatibility and snacking, which is what's so funny about all of the intermittent fasting and keto types. They (and probably you) systematically change to lower palatability, whole food diets with higher protein and experience lower hunger, and then claim it's the carbohydrates.

You're strawmanning (I never said that), but you raise a good point that's nevertheless not quite right. I certainly agree that it's easier to eat a half gallon of cookies than it is to eat a half gallon of guacamole. On the other hand, by lowering my net carbs to the ketosis-inducing range, I'm able to kill my cravings for cookies, ice cream, and shakes. Contrariwise, if I've been on a keto diet and I eat a large quantity of baked sweet potato fries, I'll be fighting off cookies/ice cream/shakes cravings for a few days to a few weeks unless I fast for 24 hours or more. It's on this basis that I claim it's the carbohydrates.

I think the discussion around (hyper)palatability is a bit muddled. In particular, I think "most people think this tastes good" is conflated with "most people can eat a lot of this without feeling full". My fathead pizzas are delicious, but I start feeling full 3/4 of the way in. If I were eating the equivalent volume (or weight) as a large cookie, I wouldn't have trouble finishing the whole thing in one sitting.

> > Avoid snacking, this spikes your insulin and ghrelin and makes you want to eat more.
> Citation needed.

I intended to claim:

• snacking (eating just about anything other than pure fat) increases your insulin levels.
  
• snacking increases your ghrelin levels (after looking at my resources, this claim seems to be in error: ghrelin seems to not respond quicky to food intake like insulin does)
  
• ghrelin makes you want to eat more (Fung, referencing "Suminthran P. Long-term persistence of hormonal adaptations to weight loss. N Engl J Med. 2011 Oct 27; 365(17):1597–604.")
  
• snacking when I'm hungry doesn't seem to relieve hunger for me; it seems to merely stoke my appetite.
  
  This could've been much less ambiguous. My error.
  
  > What's more likely is simpler, whole food diets have less variation, and snacks tend to stray from the primary meals and add palatable variation
  
  I think we might have different definitions of "palatable variation", but when I was eating a nuts-and-honey-and-a-little-bit-of-chocolate bar every day after dinner, that stopped my weight loss stone cold. At that point, it's just part of my diet, and not contributing to much variation.
  
  Nevertheless, I'd still agree that whole-food diets, especially if you're mostly cooking at home, tend to exhibit less variation than diets rich in fast food.
  
  > If you really want to lose fat mass
  
  I have fat-loss goals with a weak preference to preserve muscle mass. My fat amounts were pretty much stalled until I was able to cut my eating down to 7 meals/week or fewer. This sort of thing is made much easier if you're already fat-adapted, which you yourself advocate (although not quite down to keto levels).
  
  > Of course IF and Keto can be useful to some, but don't go around parroting bullshit about insulin and fasting as the holy grail, they are small tools and the reality with respect to weight loss and maintenance is much more complex than that.
  
  I only mentioned a couple things because I'm too lazy to condense every single tip I know into a five-paragraph reply.
  
  At any rate, lifting is probably the least useful thing one can do to lose weight, although it might help preserve muscle mass if you're worried about losing any.
  
  I'd love to see you post a review of The Obesity Code. It's helped me improve my weight-loss strategies. However, if Fung's off his rocker, I'd like to know. You seem like just the guy to do it.
  
  > You sound like one of those StrongLifts 5x5 dinosaurs doing GOMAD.
  
  (Translator's note for the audience: he's calling me a monomaniacal lifter who primarily does leg exercises and neglects upper-body work (imagine the arm/leg mass ratio of a T. Rex), drinks a gallon of milk a day, and thinks all other possible fitness goals are stupid.)
  
  ---
  
  Now then.
  
  I have no problems with a combative writing style, but Jesus H. Tapdancing Christ on a pogo stick, do you have a shrine to Walter Sobchak that you pray to for guidance and inspiration before you write comments on the Internet?

This book on amazon is pretty inexpensive and the author appears to be an RD and CSSD (Certified Specialist in Sports Dietetics) Looks like the reviews are pretty positive, too

I don't know much about sleep but I've heard this is a very good book...

http://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680

I would expect that muscle repair is almost constant between workouts. Whether there's any benefits at night is a good question. Maybe it's answered in that book. I should read it.

I don't really think the American Heart Association has much credibility in the paleo community, and rightly so, after all they are an organization that has been pushing dietary recommendations such as:

• eat plenty of whole grains
  
• limit red meat
  
• eat plenty of low-fat dairy products
  
  For a more paleo take on cholesterol I highly recommend the book "Cholesterol Clarity" by Jimmy Moore. The book suggests:
  
• that total cholesterol is a meaningless value
  
• looking at Triglyceride/HDL ratio, around 1 is good, high values are bad
  
• that the size of LDL particles are important: large fluffy are good, small dense particles are bad. He recommends testing for the amount of small LDL-P. A ratio of small LDL-P/total LDL-P <20% is healthy.

I just have to underline this. How Not to Die is amongst the best books on nutrition ever. As long as someone is open to reading it, it's perhaps the best gift you can give them. Sadly, the folks who need to read it the most, are the most likely ones to ignore it.

Another book that is quite excellent, though a little older (but appears recently updated), is Becoming Vegan

Yeah, that's the problem with convincing a skeptic with blood results. They look bad when viewed through traditional eyes.

OP, it's great you have this deal going with your mother, but over the next 6 months you have to educate her on what good blood results actually look like. High total cholesterol isn't a bad thing (in fact that number is meaningless) but if she thinks it's too high and dangerous then you haven't really "won".

I recommend Jimmy Moore's Cholesterol Clarity to help.

http://www.amazon.com/Cholesterol-Clarity-What-Wrong-Numbers/dp/1936608383/

Two resources that you may find helpful:

(1) [The Beck Diet Solution: Train Your Brain to Think Like a Thin Person] (http://www.amazon.com/Beck-Diet-Solution-Train-Person/dp/0848732758/ref=sr_1_1?s=books&ie=UTF8&qid=1453687296&sr=1-1&keywords=judith+beck) I don't resonate with the word THIN in the subtitle, but having gone through most of the book - it does have helpful ways to shift your thinking, etc.

(2) Primal Potential podcast Elizabeth Benton's podcast has LOTS of info on emotional eating, self-sabotage, etc. I like that she is someone who once weighed 300+ and took off the weight.

There are two good, scientific books that have nothing to do with cavemen and everything to do with the science of how our bodies work that are worth reading. If she doesn't want to read them because its "too hard" or "time consuming" she really doesn't care that much about her health and its not worth pushing the issue. Sounds harsh, but its true. If she really wants to be healthy and wants to take the time to change, she should look at these resources.

Why We Get Fat

The End of Overeating

*Deleted my name at the end of this comment. I signed it like an email, and don't know why!

For an entertaining intro to these concepts, you can check out Fat Head. It's streaming on Netflix if you are a subscriber.

Gary Taubes has done a lot of research on the subject. You can check out his books Why We Get Fat and Good Calories, Bad Calories.

I was originally introduced to these concepts by Mark Sisson through his book The Primal Blueprint. He also has a website full of great information; Mark's Daily Apple.

There is also a ton of information you can find online by googling primal diet, paleo diet or ketonic diet.

I will tell you that I was highly skeptical of all this myself given all I was told about nutrition throughout my life. But I now feel better than I ever have. All my health indicators are now in the excellent range. I have more energy than ever. I am rarely hungry. And I have a six pack now. Never in my life, even as an athlete have I had a six pack. And I only exercise about 30 minutes a week (I just follow the simplefit program.)

I now understand what Hippocrates meant by 'Let food be your medicine and your medicine be your food."

And here is a list of ailments I no longer suffer from after switching to a high fat diet.

• Blood pressure now excellent
  
• Cholesterol ratio now excellent
  
• Weight down 62 pounds, body fat down from 29% to 12%
  
• Hypoglycemia gone
  
• Dandruff gone
  
• Joint pains gone
  
• Inflammation gone
  
• Lethargy gone
  
• And according to friends and family I look about 10 years younger
  
  And don't take my word for it. Do the research yourself. And why not give it a try for 30 days yourself and see how you feel. I think you'll be surprised.
  

Do you have access to a library? I got this book years ago and it helped me get over some of the myths about women and weight-training/strength-training. There is A LOT of BS out there that leads women into doing some really counterproductive, inefficient things.

http://www.amazon.com/New-Rules-Lifting-Women-Goddess-ebook/dp/B004IE9RGC/ref=sr_1_1?ie=UTF8&qid=1404734314&sr=8-1&keywords=new+rules+of+lifting+for+women

I liked this book because it went into the physiology and psychology and then gave me a progressive routine. After this, I did New Rules of Lifting and P90X. Starting Strength is another great place to begin.

If you want to know the science as well as anecdotal evidence supporting low carb and against the Standard American Diet, here's a list of books for you to read:

• The Art and Science of Low Carb Living
  
• Why We Get Fat
  
• The Big Fat Surprise
  
• Good Calories Bad Calories
  
• Fat Chance
  
• Keto Clarity
  
  Jimmy Moore is a lot more anecdotal but it's a good place to start if you want a simple way to understand keto, in my opinion. The rest contain lots of studies and evidence to convince you.
  
  Taubes is also bringing out a new book. I've not yet read it but I've certainly pre-ordered!
  The Case Against Sugar
  
  
  
  
  
  

hey! I haven’t started it yet but drinking ice watermelon and cucumber juice thingy is part of it. Waiting for the book to come in tomorrow!

https://www.amazon.com/Acid-Watcher-Diet-Prevention-Healing/dp/1101905581/ref=nodl_

I’m on mobile rn but there’s an online book and a book available on Amazon.

A cookbook is coming out around October and I promise I’m not shilling lmao I’m just hoping this diet works to heal me. But it helps to heal the symptoms from silent reflux/ lpr.

I found "Becoming Vegetarian" to be a great, comprehensive, thorough introduction and reference book for the diet. Highly recommended, and good on you for wanting to research.

http://www.amazon.ca/The-New-Becoming-Vegetarian-Essential/dp/1570671443

Nope, it's not the ingredients or the microwave that are causing the stir. The Whole30 people refer to paleo-ify baked goods as Sex With Your Pants On. I dont think anyone is trying to make you feel unsupported, just trying to point out what might be a flaw in your Whole30 plan so you don't unintentionally sabotage yourself. It's up to you if paleo english muffins are going to work for you, but just understand its not to the letter of the Whole30 program. That does not make it bad, just not necessarily "Whole30". Hope that helps. I also highly recommend reading the book as it goes into greater detail on where the rules come from. It helped me a lot to understand how some rules that seemed arbitrary, weren't so arbitrary after all!

Agreed, also cut out the following foods:

• acidic
  
• spicy
  
• highly processed
  
• has lots of sugar
  
• caffience
  
• alcohol
  
• fatty
  
  ​
  
  In addition..
  
  
• Get a pillow like this for sleeping on and don't eat anything for 2-3 hours before sleep.
  
• This book helped me to undesrstand GERD and has some great GERD friendly foods

I have found the two following books to be very helpful on the subject...

The China Study

Prevent and Reverse Heart Disease

Dr. Caldwell Esselstyn has done amazing work in reversing Heart Disease in severely sick people. He has the arterial and vein scans to show exactly what his nutritional plan can do. Both books are must reads in my opinion.

Been slowly compiling resources on this as we get a lot of questions in the regard. Hope it helps.

Dr. Rhonda Patrick + sauna use: https://www.youtube.com/watch?v=jL7vVG_CFWA

Ben Greenfield Fitness podcast addressing protocol for dementia or Alzheimers: https://bengreenfieldfitness.com/2015/12/episode-340-full-transcript/ (see the 45min mark of the transcript for a listener question about protocol’s for Alzheimers)

Dr. Trent Austin - Natural Treatments for Symptoms of Multiple Sclerosis: https://www.youtube.com/watch?v=-HTn8Xr3TGk

Olive oil + Alzherimer's: https://www.sciencedaily.com/releases/2017/06/170621103123.htm

Cognitive Decline Protocols: https://www.reddit.com/r/Nootropics/wiki/cognitivedeclineprotocols

Lions Mane: https://www.ncbi.nlm.nih.gov/pubmed/18844328


Books:

• Wahl’s Protocol: https://www.amazon.com/Wahls-Protocol-Radical-Autoimmune-Conditions/dp/1583335544/
  
• End of Alzheimers: https://www.amazon.com/End-Alzheimers-Program-Prevent-Cognitive/dp/0735216207/
  
• Genius Foods: https://www.amazon.com/Genius-Foods-Smarter-Productive-Protecting/dp/0062562851/
  
  Possible Products/Protocols
  
  
• lion’s mane mushroom
  
• THC/CBD
  
• Biotin
  
• Vitamin D
  
• Curcumin
  
• Fasting
  
• Ketogenic diet
  
• Fish Oil
  
• Bacopa
  
• Creatine
  
• Ashwagandha

I just finished a book called Keto Clarity and it was really helpful. I learned about keto from Reddit, read all the sidebar information and have been on a keto diet for almost 2 years. It's awesome, hopefully it works for you too!

Congratulations on your pregnancy.

Congratulations on adopting one of the healthiest diets in the world that will also reduce your environmental footprint and the amount of cruelty in the world.

Please do yourself, your child, and your family a favor by reading this book from cover to cover. It is written by Brenda Davis R.D. one of the top nutrition experts in the world. She cowrote the American Dietetic Association's Position Paper On Vegetarianism, has sat on international councils and has many authoritative credentials

Becoming Vegan 2nd Edition/Comprehensive Edition

The book covers the unique needs of each stage of the human life cycle from pregnancy, infancy, childhood, the teen years, the adult years, and the elderly years.

I highly recommend reading "The China Study" by Colin Campbell before swallowing this BS.

http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100385

The article repeats the myth that animal proteins are the best "complete" proteins.

Do yourself and your health a favor and read The China Study.

Amazon shows a few books with the title keto clarity. But I'm guessing it is this one
Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet https://www.amazon.com/dp/B00MEX9B4C/ref=cm_sw_r_cp_apa_5tIUzbM9W12M9

Thanks for the reading material. I plan on doing more research before starting. I did look in /r/keto but I'll look at the other too. Thanks.

OK - a lot to unpack here

>Personally I found it motivating rather than chastising

Do people really need more "motivation" to lose weight? I think that most fat people really do hate their bodies and feel motivated to become lean, but that isn't making anyone any thinner.

>I struggle to lose weight because overeating is my "natural state". Food is enjoyable to me. There's nothing really more to my current weight other than "I overeat by a lot".

IMO there is nothing "natural" about the food that we consume or the way we consume it. If you are overeating, I think it's worthwhile to examine your habits. Are you eating while distracted - at your desk, in the car, while watching TV, standing in front of the fridge, walking around the house? It's amazing how much less I eat if I commit to eating sitting down and completely free of distractions. Are you overconsuming hyperpalatable foods and going out to eat a lot? Do you fail to meal prep or carry healthy snacks, then become ravenous and overeat shitty food?

>I need to take ownership of the fact that I'm fat because I'm ill disciplined in that regard.

I agree with this but I think it's so much more constructive to take ownership of the process rather than your progress. Instead of setting a body-oriented "be lean and sexy" goal, you can set process goals: I will track my macros, I will bring lunch to work every day, I will not exceed 1 beer per week, I will not go out to eat more than X times, I will eat every meal sitting down and free of distractions, etc. The score takes care of itself. The "put down the fork fatty" so-called "motivational" bullshit fails to address any of this. Per Jamie:

>The simplest solution here is a tangible, Van Damme-style hard target of a goal.  By this, I do not mean some sort of silly-ass intra-office weightloss competition- you need something REAL.  Something in which you'll look like an ass if you fail.  You need the fear of failure and a desire for success simultaneously pushing you forward, to ever greater heights.

This isn't helpful. Ultimately the process is what will determine whether or not you lose weight anyway, the solution isn't to just create a shitload of anxiety around your body composition with an arbitrary timeline. Address your bad habits, celebrate the small victories of adherence, and don't get wrapped up in the cycle of self-loathing.

>Do you think this is aimed at people who fall under that umbrella or to people who's totals are shitty because they're fatter than they should be?

There is a spectrum. Do I think that Jamie advocates being a 6' 155 lb DYEL male, no. Do I think this is aimed at someone like me who chooses to compete as an undersized 148 at 21-22% bf rather than maintain at 18-19% and cut to 132, absolutely. Like I said I'm basing some of this off "Prepare for War" which is basically his manifesto on cutting weight for meets.

More generally, I think that focusing on "relative strength" for a weight class can be (and usually is) counterproductive. I think that if people focused on their body composition and performance in a big-picture long-game sort of mentality rather than arbitrary weight class boundaries they might see much more progress. I've seen far too many people spin their wheels for ages because they can't accept that they're just going to be a little chubbier. So they never spend any of their time in a surplus or building muscle, yet they never get truly lean either.

You can't expect to get answers more intelligent than "derp, sleep more!" unless you give some specifics.

1. How much sleep are you getting?
   
2. What, exactly, are you eating?
   
3. Are you on any medications?
   
4. What kind of workouts are you doing?
   
5. What are your stress levels like?
   
6. How much caffeine do you take?
   
   Possible answers:
   
   

• Eat more
  
• Eat better (see the /r/fitness faq)
  
• Sleep more (8-9 hrs a night)
  
• Sleep better (i.e. in a pitch dark room)
  
• Ween yourself off of caffeine (max 1-2 shots a day for a start)
  
• Get an adrenal stress test to see if you have adrenal fatigue
  
• Change the frequency of your workouts (maybe you're overtraining?)
  
• Relax
  
• Supplement (fish oil, magnesium, b-12, vit-d, etc) to fix your deficiencies.
  
  Def check out the book Lights Out: Sleep, Sugar, and Survival.

'Becoming Vegetarian' - Melina & Davis

Found this to be a good book recommended to me here on reddit. Offers an unbiased look at our body's needs and how to fulfill them through a vegetarian diet.

Might I also recommend a different take on this, one that stems from balancing the many needs we have from our food - nutrition, convenience, social life, health/fitness and cost:

"Vegan Before 6" - Mark Bittman

YES!!!!

Here is the good news - /r/Keto and IF are powerful tools for controlling blood sugar and managing diabetes.

Two years ago my A1C was 13.4 and I was in losing toes/kidney-damage territory. I went hardcore Keto 18:6 IF and frequently OMAD. MY doctor put me on Metformin and blood-pressure meds.

9 months later, my A1C was 4.9. Technically non-diabetic. I asked my doctor to take me off Metformin which she didn't like the idea of, but she agreed. 6 months later my A1C had stabilized at 5.3 and has stayed there. I'm off all diabetes and blood pressure meds and my last BP was 110/60. I lost 40 pounds. I'm 53.

Here are the most important things I can share with you;

• If you don't want sugar in your blood, don't put it into your mouth.
  
  
• Bread, pasta and rice are all basically complex forms of sugar.
  
  Eat all the meat and vegetables you want and give your body a break from high insulin levels. You've caught this early and there is no reason you can't reverse the symptoms of diabetes with delicious food and skipping a meal or two a day.
  
  It's really that simple.
  
  I recommend Dr. Jason Fung's book The Complete Guide to Fasting which will give you all science behind low carb diets and intermittent fasting for treating diabetes. His other book The Obesity Code is even more in depth if you want more science.
  
  Now here is the bad news. Doctors will likely fight you about this. I was sent to a class at a hospital after my diagnosis. The nutritionist said diabetes was progressive and irreversible and medication could only slow it down. Their goal of management is an A1C of 7.0 which means they want to keep you diabetic.
  
  Why? Healthy people don't make doctors any money.
  
  You need to take this seriously and do your homework. You can absolutely manage this and do it with food alone. But there are a lot of people who will tell you it's impossible or too hard to do. I've read that at least 80% of T2 diabetics could manage the disease with diet alone, but only 5% choose to do so.
  
  It breaks my heart when T2 diabetics I know will have a slice of pie and say "Well, I'll just up my meds tonight".
  
  F*ck that. I'm not going to inject insulin years from now for pie today.
  
  You got this. You can do it. I'll gladly answer any questions you have here or by direct message.

>The first week of keto, I lost 12 pounds. I was over the moon. At the time, I was eating low carb the first few days and then transitioned into keto, eating between 1500 calories and 2000 calories.


>This week, I get fuller more quickly. Eating only 900 - 1100 calories. Still eating keto. I stepped on the scale today, looking forward to how much I lost. Only to see that I lost 2.8 pounds.


Weight loss is a marathon not sprint. 2.8lb is lot of weight. The first 12lb was water weight. The fullness is normal your body is not use to the amount fat and protein. Fat is more nutrient dense than carbs. your appetite will return to normal soon as you become fat adapted.


>I'm frustrated right now because I work out every single day until nearly exhausted. I don't even eat a lot so my deficit should be a lot, right? I even do intermittent fasting everyday.


Working out causes you to retain water so your muscles can heal which can leave the scale higher then expected. you should still workout as it does help but be aware of the water retention. IF is great keep it up you should check out The Obesity Code by Dr. Jason Fung he explains weight loss better than most people.


Keep Clam Keto On 14.8lb in 2 weeks is awesome.

Your lipid numbers mean nothing.
Hell all of them are within the 10-20% of lab variance.

You need more education on the matter.

Watch

• Fat Head
  
• Statin Nation
  
• Dr Peter Attia The Straight Dope on Cholesterol
  
• Dr Bowden The Great Cholesterol Myth
  
  Read These
  
  
• Cholesterol Clarity
  
• The Big Fat Surprise

I recommend reading The Great Cholesterol Myth as that is where I learned the most about statins. It's a great overview of cholesterol, fat, and statins and has the science to back it up.

Cholesterol is actually a very important part of your body. Statins have only been shown to reduce heart disease in middle age men who have already suffered a heart attack. No other population they have been tested on has shown statistically significant improvement. Statins can lower cholesterol but they often do so by lowering HDL which is not what you want. Side effects can be huge and you might not even associate the side effect to the statin. Here Here and Here are some sites that go over the dangers of statins.

Have statins lowered your cholesterol? In a good way? Are you taking CoQ10? Statins lower CoQ10 levels which is a vital nutrient for the body. Read this

Statins are a very serious drug so I definitely recommend doing more research into it. And come to your own conclusions before going back to your doctor.

It depends on a lot of things Pollan spends a bit of time talking about it in Omnivore's Dilemma

Most beef in the US is grain fed, often corn. The corn is grown with fertilizers normally derived from natural gas and sometimes other petrochemical compounds.

The energy costs of gathering natural gas, converting it to ammonia, creating fertilizer, transporting fertilizer, growing the corn, transporting corn to the cattle, transporting the cattle to a slaughtering house, transporting the beef to a market greatly exceeds the amount of energy that can be derived from eating the beef.

There are farming techniques that can avoid a bit of this. Pollan talks about this too. A farm that has cattle that eats grass, chickens that eat bugs from the cow pastures, the dried cow droppings are used for fertilizer, etc. The farm tries to stay self contained.

> that cute dark haired woman who pulled apart the China Study

That would be Denise Minger. She has an excellent book that is worth a read: http://www.amazon.com/Death-Food-Pyramid-Politics-Interests/dp/0984755128

I just picked up Keto Clarity by Jimmy Moore and Dr. Eric Westman. Great reviews from everyone on amazon. http://www.amazon.com/Keto-Clarity-Definitive-Benefits-Low-Carb/dp/1628600071/ref=sr_1_1?ie=UTF8&qid=1420233480&sr=8-1&keywords=Keto+Clarity

Ok, when I first started dealing with GERD a few months ago, not only did I go to a GI doctor, I also started seeing a therapist. She helped me talk through all of my worries about eating and being sick, process them in a healthy way, and taught me coping mechanisms. I highly suggest that if this is making you anxious (and I don't blame you), seek out a therapist. My therapist was an amazing support system when I was truly struggling.

I've been on pantoprazole for about 2.5 months, eating a strict GERD diet (specifically the Acid Watchers Diet-- great book, I highly recommend), not eating 3 hours before bed, and sleeping on an incline. I'm feeling much better now. Only current symptom is burping (annoying, not painful or anything), and some occasional heartburn but that is becoming rarer and rarer. I believe if I stick to this plan, and continue to let my esophagus heal (I also have esophagitis), I will be able to eat trigger foods in the future. My doctor wants me to wait though until I am essentially symptom-free for several months before taking me off meds and letting me experiment with my diet.

That's another thing, getting a GI doc you trust and can explain your illness in an understandable way is really important for combatting anxiety. My first doc only increased my anxiety because he really didn't know what he was doing and was deeply unhelpful. My current doc has set up a good plan for healing and it is making me optimistic instead of nervous and disheartened.

But let me tell you, I suffered for 5 months to get to this point, where I'm so much happier and nearly symptom-free. This place is completely possible to get to. And I know so many people on this sub have GERD but now are totally symptom free and can eat trigger foods in moderation. We will both get there! I know how isolating this can feel but know that we're all with you!

Edit: wow I also have costocondritis and that shit sucks too! I'm sorry you're going through this

I recommend this book on vegan and nutrition:
http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100385

I myself and not a vegan. You got to be insane to give up a good BBQ. But I do appreciate the science of nutrition and this book good does a good job to describe the science.

TL;DR. Tell your wife to get approval from a doctor because there's a right way & a wrong way to be vegan.

I haven't read it yet but this book is supposed to be a good humorous account of the whole sordid story. Death by Food Pyramid by Denise Minger

Regulation is always justified with a very broad brush, because from a high level it always sounds good. To expose the problems with it, you have to drill down into the details and examine very specific effects.

The good news is you can start absolutely anywhere. I have yet to run into an example of regulation that didn't create worse problems than it set out to solve.

Take, for example, the VW emissions scandal. Eric Peters explains in a Tom Woods interview how it was caused by overregulation. He also has a gazillion blog posts on auto overregulation generally and VW specifically.

Or take the housing market. Sowell does a great job of showing how regulations pile up, layer after layer, trying to patch the problems caused by the previous round of regulaton.

Or take pharmaceuticals.

Or take childcare.

Or take healthcare.

Or take food waste.

Or take fisheries management.

Or take toilets.


Pick any regulation, and google the libertarian take on it. You'll find the case against it.

https://sciencebasedmedicine.org/the-china-study-revisited/

> The China Study was embraced by vegetarians because it seemed to support their beliefs with strong evidence. Minger has shown that that evidence is largely illusory. The issues raised are important and deserve further study by unbiased scientists. At any rate, one thing is clear: the China Study is not sufficient reason to recommend drastic reductions in protein intake, let alone total avoidance of meat and dairy foods.

Also check this one: https://www.amazon.com/Death-Food-Pyramid-Politics-Interests/dp/0984755128

I've read that the urine ketone test strips are not a good measure.

I've recently been reading Keto Clarity which has a lot of good information on how to measure.

But they basically say the most accurate way to measure ketones is a blood ketone meter or ketone breath analyzer. Ketones in the urine are inaccurate and could disappear after being keto-adapted for a while.

I bought the Precision Xtra Blood Glucose & Ketone Monitoring System and Ketonix to try it out for myself, so I could figure out my personal threshold. Haven't received them yet, so I can't tell you my results.

I really recommend that book though, it's a really good read so far. They went on to publish Keto Cookbook which I actually picked up first at Costco, and after reading that I picked up Keto Clarity on amazon.

I think so. I don't know a lot about all the science behind ketosis. But I know a lot about fasting though. Hypoglycemia is a common symptom of people transitioning into ketosis. As long as it isn't permanent, I wouldn't worry too much and I would just be a bit more cautious. The ketogenic diet is the most complex diet there is and not many have an extensive understanding of the biochemistry behind it (myself included). No other diet will change the actual energy that your cells use, so your body will undergo a lot of changes when it's trying to adapt. It is always best to read on these subjects. A book can tell you a lot more information than I can. I have not read any books on ketosis yet, but from what I have gathered, these are most commonly recommended: http://www.amazon.co.uk/Keto-Clarity-Jimmy-Moore/dp/1628600071/ref=sr_1_3?ie=UTF8&qid=1453036057&sr=8-3&keywords=keto and http://www.amazon.co.uk/The-Art-Science-Carbohydrate-Living/dp/0983490708/ref=pd_sim_14_5?ie=UTF8&dpID=51OSaAmDQJL&dpSrc=sims&preST=_AC_UL160_SR107%2C160_&refRID=1H3CKK9KE453H1J53HRX

I'm from the UK which means those URLs are for the UK. If you're from North America be sure to go to Amazon.com

The author of that article, Denise Minger, also has a fantastic book Death By Food Pyramid that goes into great depth examining the poor science and shady politics that got us where we are today. It's one of the most readable volumes of its type due to her ability to distill and explain scientific studies in such a conversational style.

Nurse here. Your numbers look great. You may want to read Cholesterol Clarity for some background and reassurance.

if youd like a book that explains why health care cost is so high in the us, check out this book:

http://www.amazon.com/Primal-Prescription-Surviving-Sick-Sinkhole/dp/1939563097?ie=UTF8&keywords=primal%20prescription&qid=1464463538&ref_=sr_1_1&sr=8-1

spoiler alert: its government intervention

Totally agree with you. Have you read "The China Study" ?

Great book. Link Here

It is disappointing that he did not respond to his, however, I believe he did not want to answer because the response would have been quite long and he wanted to answer as many people as possible.

I do have resources that you can look up for your answer as to what would the free market do concerning healthcare.

First, pretty much any articles on mises.org about healthcare will help explain the free market approach: https://mises.org/search/site/healthcare

I highly recommend Primal Prescription by Robert Murphy. You can get a peek into his coauthor's mind in this podcast: http://tomwoods.com/podcast/ep-541-just-how-much-has-government-screwed-up-health-care-an-er-doctor-explains-and-tells-us-how-to-fix-it/

I also recommend listening to any, if not all, of Tom Woods' podcasts on healthcare. He has a book about Bernie Sanders, and Chapter 7 is about healthcare and capitalism: http://tomwoods.com/d/bernie.pdf

I understand that this is a long list of resources, but you seem to be more deep into the discussion than the average joe.

For the shortest response to your post: https://www.facebook.com/WeAreCapitalists/posts/232060390298844

Cholesterol is a complicated non-issue if you are getting rid of the inflamation-causing, insulin-stimulating junk from your food. If you would like to read about it, here is a great place to start -

https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.amazon.com/Great-Cholesterol-Myth-Disease-Statin-Free/dp/1592335217&ved=2ahUKEwjFsKHb-YTiAhUPKa0KHcxsB7AQFjANegQIAxAB&usg=AOvVaw2h4n8TSjs4Hy_vhc_Rz2W5

I strongly recommend either of these two books to get a good grip on what you need to eat:

https://www.amazon.com/Becoming-Vegan-Reference-Plant-Based-Comprehensive/dp/1570672970

or

https://www.amazon.com/Vegan-Life-Everything-Healthy-Plant-Based-ebook/dp/B0053GOYLW/ref=sr_1_1?s=books&ie=UTF8&qid=1503983996&sr=1-1&keywords=vegan+for+life

I say forget the meal replacements and eat real food. You need to make lifestyle changes and slowly adapt to an eating plan that is sustainable long term. I was around 200kg at my heaviest and I cant stress how important is that you learn how you lose the weight and what a healthy diet is for you personally. This will not happen with meal replacements unless you are planning to do this for the rest of your life. I suggest you use them to start off with and as you learn more about keto, eat real food!

Losing weight is as much about learning how to treat your body better and making long term changes to your previously unhealthy lifestyle as it is about losing the weight itself.

At the moment i do not eat any high carb foods at any point but for someone as large as yourself, and as I was, you may still remain in ketosis with a meal with moderate carbs. You will need to test this yourself as everyone is different. As you learn more about keto and about options available to you when eating out you will also be able to phase this out.

I say get reading! here is a book I recommend to anyone who wants to know more - Keto clarity - Jimmy Moore

My favorite is The End of Overeating: Taking Control of the Insatiable American Appetite by David Kessler. He's the former FDA commissioner who went around interviewing the people who influence food trends and sales in the USA to figure out why it is that we collectively have gotten so fat over the past few decades. It goes a lot into hyperpalatable foods, taste engineering, marketing, etc, and does so in a reasoned and diligent manner.

Maybe not "motivating" in a traditional sense, but it was the first book I ever read that made me want to put down the junk food and eat an apple just to stick it to the man. :)

A good book would The New Rules of Lifting. There is also one for ladies. I read the one for women and it has a lot of really good info and exercises.

There's an excellent book on the topic. (Note: author wasn't happy with the title the publishers chose). Dr. Kessler's book goes into detail about the billion dollar food industry which seeks to maximize food flavor - through sugar, fat, salt, and crazy crazy chemical combinations allowing more complex flavorings that essentially deaden the American palette to more natural, subtle flavor. How food is made to be textured (in some ways like it's already chewed) so that consumers don't have to work hard to eat it. It's somewhat depressing and an EXCELLENT reason to not eat frankenfoods! Here's his interview on NPR.

It's something called hyperpalatability:

https://io9.gizmodo.com/how-hyperpalatable-foods-could-turn-you-into-a-food-add-1575144399

Modern engineered food is designed to light up your brain's pleasure centers, and consequently make you crave it. It's a carefully balanced combination of fat, sugar, and salt, which together are extremely addictive. Almost all pizza contains enough sugar to do the job.

Hyperpalatable food lights up pleasure centers just like hard drugs do. There's something called the Yale Food Addiction scale, which measures how addictive a food is, based on this conditioning. Here are the worst of the worst:

Pizza – 4.01

Chocolate – 3.73

Chips – 3.73

Cookies – 3.71

Ice cream – 3.68

French fries – 3.60

Cheeseburgers – 3.50

Soda (sugar-sweetened) – 3.29

Cake – 3.26

Cheese – 3.22

Bacon – 3.03

Fried chicken – 2.97

As you can see, pizza is #1 on that list. If you like pizza, I would strongly recommend that you make it from scratch, will will let you control what's going in there. If you're eating commercial stuff like Pizza Hut or Papa John's, you might as well be doing cocaine.

I struggled with weight most of my life. When I read Kessler's book, it opened my eyes as to how useless discipline was, against what the food industry is doing these days:

https://www.amazon.com/End-Overeating-Insatiable-American-Appetite/dp/1605294578

I lift 2x/week. This program. I've found personally that lifting means that when I have several weeks where my mileage is reduced, my speed doesn't suffer as much (more power). I also haven't been injured, so yay. My IT band is better for it, so yay. And I look pretty cut, so yay. :)

>I think aspergers people make less melatonin in their brains anyways

I read something about there being problems with 'body clock'. This could be at least related.

>I try to avoid sleep as much as possible

I think this is bad. There is a book about it

If you can't go completely without light, you might try dim red lighting. (No time on the computer) for 8 hours or so.

I'm guessing you live in the U.S., and healthcare is in flux, if not a problem in itself.

If you have any affiliation with a religion, you might test the ability of your local congregation (at least) to care for people in the community.

You might set up a cyber-begging website / page. Rich people might be able to donate anonymously through paypal or something.

Use your computer to find support groups (there are others besides this). Lots of soldiers are getting PTSD, so live 1-on-1 help regarding it may be hard to get.

Sinus problems might be helped if

• avoid dairy foods
  
  
• drink a glass of water with half a lemon squeezed into it, in the morning at least.

The food pyramid. I recommend the book Death by Food Pyramid, it gives fascinating account of the how the first food pyramid was originally conceived and how it was tampered with by bureaucrats, politicians and lobbyists.

You might check out the book Cholesterol Clarity: What The HDL Is Wrong With My Numbers? by Jimmy Moore, Eric C. Westman (Author) Dr Westman is the the one who did the original studies for Dr. Atkins at Duke. There are some great interviews with him on youtube.

I really like this one, if she's interested in lifting at all?

If you can get some hand weights, I recommend The New Rules Of Lifting for Women. I got through phase 4 before taking a break to start keto, and it really toned me up.

A good place to start for him might be the book Cholesterol Clarity by Jimmy Moore.

http://www.amazon.com/Cholesterol-Clarity-What-Wrong-Numbers/dp/1936608383

Well actually our health care isn't 100% privatized, we haven't had fully private healthcare since the 1700's. With requirements to open hospitals such as "certificates of need" it actually creates a monopoly on healthcare in different areas. Government regulation has artificially driven up the price of healthcare. The privatization of healthcare is a discussion no one has the exact answer to especially in the developed world.

If you are interested in reading up on the topic a book I recommend is: The Primal Prescription
It may take a more libertarian view than most would but it is insightful none the less.
Amazon link:
https://www.amazon.com/Primal-Prescription-Surviving-Sick-Sinkhole/dp/1939563097/ref=sr_1_1?ie=UTF8&qid=1493728989&sr=8-1&keywords=primal+prescription

The Primal Blueprint is worth a look. It isn't specifically keto, but more paleo/low-carb. An interesting read though.

I don't really like cholesterol clarity, it does'n have citations...

This one is imho MUCH better (with all the citations): www.amazon.com/gp/aw/d/1592335217?pc_redir=1407907545&robot_redir=1

Also, you can provide videos/blogs by Jeff Vollek, Peter Attia, or anyone mentioned in this video

http://youtu.be/QsvnP1V5m6U

On Food and Cooking by Harold McGee.

I also like Michael Pollan's writing on the natural history of food, notably The Omnivore's Dilemma.

For me Death by Food Pyramid from Denise Minger was a good read.

She gives a good overview about different studies in the food industry and the consequences. The author is a vegetarian, but this is not the
base of the book. She shows why meat is important and what the different nutrition styles (paleo, vegetarian etc.) have in common.

I'm not OP but my SO is working on their MS in Nutrition. I snagged this off the shelf and it's been very helpful Nancy Clark's Sports Nutrition Guidebook-5th Edition https://www.amazon.com/dp/1450459935/ref=cm_sw_r_cp_api_w.SuybAQNQEHV

Humans have stress responses to altered light cycles like plants and all other life on earth. There's a great book on the subject called "Lights Out! Sleep Sugar and Survival"

https://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680

You are now cherry-picking little bits of the abstracts that support your claim, and straight up ignored the conclusion in the first paper.

I guess I can just straight up copy+paste that for you:

>A significant decrease in serum T3 concentrations and resting metabolic rate occurred as a result of a 6-week weight reduction programme in an obese child population.

The second paper straight up says that metabolic rate is causally impacted by caloric intake? Here's another quote from that paper:

>Since the metabolic rate at rest is the primary component of daily energy expenditure, its reduction with caloric restriction makes it difficult for obese individuals to lose weight and to maintain weight that is lost.

And from the third paper, which you conveniently ignored:

>Optimized body composition provides a competitive advantage in a variety of sports. Weight reduction is common among athletes aiming to improve their strength-to-mass ratio, locomotive efficiency, or aesthetic appearance. Energy restriction is accompanied by changes in circulating hormones, mitochondrial efficiency, and energy expenditure that serve to minimize the energy deficit, attenuate weight loss, and promote weight regain.

With that said, I'm not going to continue arguing with someone who's basically clamping their hands over the ears and cherry-picking facts because they don't want to accept anything different.

Here are two books by Dr. Jason Fung that can help your misunderstanding of obesity by exploring the relationship between hormonal imbalance (primarily insulin) and the accumulation of fat.

Obesity Code


Diabetes Code

https://www.amazon.com/Alzheimers-Antidote-Low-Carb-High-Fat-Cognitive/dp/1603587098/ref=sr_1_1?ie=UTF8&qid=1543050392&sr=8-1&keywords=alzheimers+antidote+amy+berger


Amy Berger has a very interesting book which discusses how the first sign of Alzheimer's is when the brain starts to become insulin resistant (just like how Type 2 diabetes is insulin resistance in the body), so becomes unable to easily take in glucose to power itself. However, it turns out that the brain can be powered up to 70% of its fuel requirements by ketones. So IF and a ketogenic diet combined can help either forestall Alzheimers or some of its effects. Unfortunately, this approach doesn't work in all patients, but does work in many.


Dale Bredesen, who says there are at least 3 different types of Alzheimers, offers a partial explanation why, that there are at least 36 different pathways that can induce Alzheimers, of which some can be treated with IF and a ketogenic diet, but not all.


https://www.amazon.com/End-Alzheimers-Program-Prevent-Cognitive/dp/0735216207/ref=sr_1_1?ie=UTF8&qid=1543050605&sr=8-1&keywords=the+end+of+alzheimers+dale+bredesen

Yep, it's there. Keto Clarity Kindle Link

It is now a book. Not the same level of evidence but a worthy read.

https://www.amazon.com/End-Alzheimers-Program-Prevent-Cognitive/dp/0735216207

1. The Art and Science of Low Carbohydrate Living
   
2. Keto Clarity
   
   Personally I own no.1. But I think "Keto Clarity" should also be very good.

The End of Alzheimer’s is a newer book that suggests a series of lifestyle choices to limit the effects of Alzheimer’s and maintain, and possibly regain, cognitive ability.

It requires fairly strict adherence to lifestyle and diet choices and monitoring several metabolic factors through blood tests to keep the metabolic factors within an optimal range.

It’s interesting stuff but I think I’d rather live a more normal life and indulge in some vices rather than prolong the inevitable outcome by some number of years.

Nancy Clark is considered one of the top sports dietitians I believe. I am not a sports dietitan, so someone who is may have a better suggestion.

https://www.amazon.com/Nancy-Clarks-Sports-Nutrition-Guidebook-5th/dp/1450459935

The extra sugar is a way of getting customers to come back. There's a book called "The End of Overeating" that speaks to how fast food restaurants manipulate their ingredients (using more salt, fat, and sugars) so that it activates the reward center in our brains, resulting in people coming back for more.

Makes sense to me. When I haven't had fast food for so long, I don't crave it.

https://www.amazon.com/End-Overeating-Insatiable-American-Appetite/dp/1605294578

I don't agree with this kind of all-or-nothing attitude. It's not so easy to become vegetarian, let alone vegan, especially after being a meat-eater for all of your life. Just because you believe animals have agency doesn't necessarily mean that eating animals is tantamount to "condoning the torture of farmed animals." You can be a responsible consumer of meat and try to buy from more ethical farms; you can try to cut back on your meat intake; you can do other things that support animal welfare while you struggle with the omnivore's dilemma.

Expecting people to drastically change their lifestyles is exactly the sort of attitude that causes some people to not even try in the first place. Baby steps are effective. Looking down your nose at the very natural act of eating meat is not.

Taken from [This Post] (https://www.reddit.com/r/loseit/comments/6eoiht/dieting_tips_for_the_beginner/)

3) It’s possible to succeed on a diet of pop tarts, Mountain Dew, pizza, and fried chicken, but this is not ideal. Calorie dense foods like donuts and french fries (as well as most forms of liquid calories) are easy to eat and are largely devoid of fiber and micronutrients. Therefore, we can consume large quantities of these foods quickly and mindlessly without ever becoming full. In some cases, these foods are even artificially engineered to override our normal inhibitions, making it incredibly difficult to stop eating once you start (see [The End of Overeating] (https://www.amazon.com/End-Overeating-Insatiable-American-Appetite/dp/1605294578)). It’s straightforward to see why these types of foods can cause us to overconsume calories. These foods are not off limits, but one should always consume them slowly and mindfully and be careful to choose a portion size that fits within one’s macronutrient framework.

I would strongly recommend starting with this book. It will explode a lot of the myths about cholesterol for you.

If you guys want to read a really good book about why our medical care is so messed up, readgoodp://www.amazon.com/Primal-Prescription-Surviving-Sick-Sinkhole/dp/1939563097/ref=sr_1_1?ie=UTF8&qid=1457047297&sr=8-1&keywords=Primal+prescription


Without abolishing the AMA (turning it into an accreditation instead of a license) and abolishing the FDA (can also keep as an accreditation), prices of health care will still be insanely high. The reason health care is so expensive is because the AMA artificially restricts supply and the FDA makes the cost of bringing treatments to the market insanely high. If the pharmaceutical industries are forced to compete with overseas companies with the FDA intact they will never be able to being new medications to the market due to the inability to recoup the costs of FDA approval. THAT cannot be solved without aboloshing the FDA. Simply opening the market will really damage drug development and that is why these things never get enacted.

The other things mentioned will only have minor reductions in costs and expanding the tax deduction will be a huge increase in federal spending.

Still gold ideas though unfortunately they are missing the source of the problem so cannot completely cure this beast.

I would also recommend these two books. They are both great in that neither one is a 'self-help' book but rather the most up to date science about (resisting) addictive behaviors.

http://www.amazon.com/Willpower-Rediscovering-Greatest-Human-Strength/dp/0143122231/ - Willpower is like a gas tank. A lot of the 'side effect' reboot stories you get here are explained by this book.

http://www.amazon.com/End-Overeating-Insatiable-American-Appetite/dp/1605294578/ - I read this one twice while I lost 60 pounds. Most of the things said about food and methods to avoid breaking from one's diet apply equally well to nofap.

There is some incredibly valuable information in this book. http://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680/ref=sr_1_2?ie=UTF8&qid=1421056643&sr=8-2&keywords=Lights+Out+book

It's an older book, but The New Becoming Vegetarian was very helpful to me when I was transitioning to vegetarianism. It's written by dieticians, and is very informative on the nutritional content of foods. There are a few recipes in the back, but due to the expensive nature of the ingredients (at least for my budget) I haven't had any opportunity to try them.

I'm currently working my way through The Beck Diet Solution book and companion workbook. So I'm still building up a repertoire of habits. One of the best ones so far is the habit of reading my "reasons for losing weight" list as soon as I'm conscious enough to actually read in the morning. I'm not even out of bed yet, but I'm reinforcing why I want to lose the weight and encouraging myself to make deliberate choices throughout the day.

You'll enjoy this book: https://www.amazon.com/End-Alzheimers-Program-Prevent-Cognitive/dp/0735216207/ref=sr_1_1?ie=UTF8&qid=1511203305&sr=8-1&keywords=the+end+of+alzheimers+dale+bredesen

Example publications from the same author:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4221920/pdf/aging-06-707.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4931830/pdf/aging-08-1250.pdf

http://www.amazon.com/Primal-Blueprint-Reprogram-Effortless-Boundless/dp/0982207700/ref=cm_cr-mr-title

The Primal Blueprint: Reprogram Your Genes for Effortless Weight Loss, Vibrant Health, and Boundless Energy (Hardcover)

Perhaps this book would help: Nancy Clark's Sports Nutrition Guidebook-5th Edition https://www.amazon.com/dp/1450459935/ref=cm_sw_r_cp_apa_esa2Ab4565Y72


Or maybe just use My Fitness Pal website to track your food intake and see what kind of nutrition you're getting into yourself.

Under eating is a common enough problem for those into fitness. Sometimes you gotta force some food into your gullet.

Perhaps you should prepare yourself breakfast before you go to bed so it's ready in the morning.

This book pretty much sums up everything you need to know:
http://www.amazon.com/New-Becoming-Vegetarian-Essential-Healthy/dp/1570671443

Well derrr why do you think we are genetically programmed to kiss our kids....

Get a dog....kids with dogs have less allergies as their immune system gets a workout with all the licking and dirt and such.

Also kill the sugar and transfats in your family's diet it causes inflammation and heart disease


http://www.amazon.com/The-Great-Cholesterol-Myth-Disease/dp/1592335217


/r/paleo for the win...

is the particle theory for cholesterol this is the book really good;

http://www.amazon.com/Cholesterol-Clarity-What-Wrong-Numbers/dp/1936608383/ref=cm_cr_arp_d_product_top?ie=UTF8

Then maybe check out books and programs like this. The upshot of which seems to be get enough sleep every night, and be careful with artificial lighting.

I used the following books as a guide [I also got them on Audible so I could listen to them as I did work around the house - I have have ended up listening to them multiple times]:

​

"The Obesity Code" by Dr. Jason Fung -

https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight-ebook/dp/B01C6D0LCK/ref=sr_1_2?crid=LSU3CFYKY9XS&keywords=the+obesity+code+jason+fung&qid=1557083150&s=gateway&sprefix=The+Obesity+%2Caps%2C869&sr=8-2

​

"The Big Fat Surprise" by Nina Teicholz

https://www.amazon.com/Big-Fat-Surprise-Butter-Healthy-ebook/dp/B00A25FDUA/ref=sr_1_2?crid=NPSMOJQNP5PB&keywords=big+fat+surprise+book&qid=1557083290&s=gateway&sprefix=big+fat+%2Caps%2C832&sr=8-2



"The Grain Brain" by Dr. David Perlmutter

https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers-ebook/dp/B07C9ZS682/ref=sr_1_1_sspa?crid=2G9YRAPJEI8MV&keywords=grain+brain+by+dr.+david+perlmutter&qid=1557083584&s=gateway&sprefix=grain+brain%2Caps%2C771&sr=8-1-spons&psc=1

I love spicy. I grew up in Louisiana and consider spice (and salt) that flavor of life. My wife, not so. She grew up in Cali. When we first met, black pepper was really spicy to her. I am working on her though, but sadly i know she will never enjoy the same level of flavor i do. :(

About my allergy, I never knew I had it until I tried Paleo. Now that I don't eat gluten, its amazing the difference. I recommend this book to you. It has changed my life big time. Basically all it has you do is try paleo for a month then introduce some of the foods your miss one at a time and see how it affects you. Worth every penny and time spent reading it.

High numbers aren't always bad. Look into what Jimmy Moore has to say about it. Often times people who eat a low carb, high fat diet can have what mainstream doctors consider to be "high" numbers, when in fact, you have to pay close attention to exactly what is high. Not everything is bad.

Here's a book if you're really interested: http://www.amazon.com/Cholesterol-Clarity-What-Wrong-Numbers/dp/1936608383/ref=sr_1_1?ie=UTF8&qid=1418440821&sr=8-1&keywords=cholesterol+clarity

Primal/Paleo

This would be a good time for me to say: Check the FAQ sir.

Here you go. Becoming Vegan: The Complete Reference to Plant-Based Nutrition (Comprehensive Edition) https://www.amazon.com/dp/1570672970/ref=cm_sw_r_cp_api_Tl2TBb25CPDTX

It’s got a good chapter about kids’ needs. It helped me a lot.

This book is good and written by 2 dieticians

Exactly this. The End of Overeating is all about how salt, fat, & sugar are used in combination by the food industry to keep us addicted. It's an easy and relatively quick read.

This book would support your anecdotal experience.

The best argument I've seen for a vegetarian diet is in The China Study.

http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100385

http://www.thechinastudy.com/

All answers you need:

http://www.amazon.com/Primal-Prescription-Surviving-Sick-Sinkhole/dp/1939563097

Stay healthy.

The Diet Dr.
http://www.dietdoctor.com/experiment-optimal-ketosis-for-weight-loss-and-improved-performance and page 130 of Keto Clarity.
http://www.amazon.com/Keto-Clarity-Definitive-Benefits-Low-Carb-ebook/dp/B00MEX9B4C/ref=pd_sim_kstore_1?ie=UTF8&refRID=1TBTSFY91CS34BJ902JC

Losing weight is usually on my list too. Someone recommended these books to me. Maybe they have them at your library? They are about the emotional aspect of eating, which is my problem right now. My pain gets bad, I go get ice cream.

I was told there's 3 books in the series, but to skip the middle book because it's a diet book, and the psychology books will work for any diet. I hope I looked up the right two books, I just read about them this morning.

The Beck Diet Solution: Train Your Brain to Think Like a Thin Person

The Diet Trap Solution: Train Your Brain to Lose Weight and Keep It Off for Good

(edit formatting)

Check out The Alzheimer's Solution and The End of Alzheimer's, both written by MD's/PhD's who are actively involved in research and clinical programs.

I have read many books on nutrition and most have issues. I do believe that the authors genuinely believe in their messages but people make mistakes. You have to realize that we don't know the whole truth yet.

I would say the book I can recommend the most is Death by Food Pyramid by Denise Minger. Her background may sound a bit controversial to vegans because she failed a vegan diet in her youth and that started her on her path of research but I would ignore that because her work is very fact centric. She first made waves by criticizing the China Study and has a page specifically for vegans on her homepage. I'd say read the China Study stuff and the "for vegans" page and fact check that (or believe me that I came to the same conclusions after looking at her sources) and after you did that get the book. The book is great because it compares different diets and shows political forces that take issue with the promotion of truth.

dim the lights and read a book. Melatonin helps you sleep, and that is triggered by the dark. I believe there are supplements for this as well, just remember that the more you supplement, the less your body will produce.

Lights Out

This is total nonsense. Honestly it is kind of shocking that so many people upvoted it.

Cholesterol is not good for you, and you should be getting much less than 300 mg daily.

I suggest anyone who believes that eggs are good for you read a few things, starting with The China Study. That was the largest epidemiological study ever done, no other study even comes close. Then maybe do some research on the Framingham Heart Study, which showed that out of tens of thousands of participants, not a single person with cholesterol under 150 (naturally, not by taking statins) had a heart attack.

My sister highly recommends these books:

It Starts With Food: Discover the Whole30

Well Fed: Book of Paleo Recipes - The paleo shepherd's pie is OMFGSOGOOD.

Do your research on stains. If you haven't had a heart attack, you don't need to take it. This is 1 of 4 books I've read on this. It's the easiest one to get through. http://www.amazon.com/Great-Cholesterol-Myth-Disease--Statin-Free/dp/1592335217/ref=sr_1_4?ie=UTF8&qid=1451340334&sr=8-4&keywords=cholesterol

Becoming Vegan: The Comprehensive Edition

http://michaelbluejay.com/veg/natural.html
http://www.huffingtonpost.com/kathy-freston/shattering-the-meat-myth_b_214390.html
http://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1932100385 I doubt you'll go to the trouble of buying it but basically: The China Study examines the relationship between the consumption of animal products (including dairy) and chronic illnesses such as coronary heart disease, diabetes, and cancers of the breast, prostate and bowel. The authors conclude that people who eat a whole-food, plant-based/vegan diet—avoiding all animal products, including beef, pork, poultry, fish, eggs, cheese and milk, and reducing their intake of processed foods and refined carbohydrates—will escape, reduce or reverse the development of numerous diseases. They write that "eating foods that contain any cholesterol above 0 mg is unhealthy."

There you go. There are more, obviously.

For anybody looking to read more on this topic and get a free market perspective of how the government has been screwing healthcare up for decades and what to do about it, you won't find a better book than The Primal Prescription by Bob Murphy and Doug McGuff, an ER doctor.

There's a lot of speculation (evidence?) that CICO isn't a great way to measure and it's largely about insulin (I'm by no means well educated here, just some things I've read). There are people who track, eat MORE than their TDEE and drop the weight. Check out Dr. Jason Fung - I just read his book, very enlightening.

This may be of interest to you

No I'm not selling books. But I've read it

http://www.amazon.com/The-Great-Cholesterol-Myth-Disease/dp/1592335217

http://www.cbn.com/cbnnews/healthscience/2012/October/Cholesterol-Myth-What-Really-Causes-Heart-Disease/

If you're interested in a follow on read, The Omnivore's Dilemma talks about big corn a lot, (and how those subsidies cause most of our food to be corn based), and also other agrabusiness like big organic, (and why it's often misleading to call it as such).

https://www.amazon.com/Omnivores-Dilemma-Natural-History-Meals-ebook/dp/B000SEIDR0/

Can I live under the one he promised at the ratifying conventions and the states agreed to? The one that would never ever ever be used to justify universal healthcare. Again you simply say general welfare and commerce clause. Literally 4 words, 4 words justify totally control over Americans and state sovereignty. You are insane. I am not saying that lightly.
You are trying to rewrite history.

Need an economist. Bob Murphy.
The Primal Prescription: Surviving The "Sick Care" Sinkhole https://www.amazon.com/dp/1939563097/ref=cm_sw_r_cp_apa_i_aD5rDbVTHQEZD

Again Hamilton wanted a national government. He lost, the federal government was established. Then he spent his life dismantling the federal government. Lincoln came along and continued his work.

Now we have what we have.