Very low-carbohydrate diets can help to lose a significant amount of fat

This post includes a synopsis of a paper published in the Journal of the International Society of Sports Nutrition 2004; 1(2): 7–11 and instructions on how to make beef tallow.

Study title and author:
Metabolic Effects of the Very-Low-Carbohydrate Diets: Misunderstood "Villains" of Human Metabolism
Anssi H Manninen
Advanced Research Press, Inc., New York, USA

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129159/

Books:

In this review Manninen investigated the effects of a very low carbohydrate intake. He explains that ketones are produced with a very low carbohydrate intake which causes a harmless physiological state known as dietary ketosis. These ketones flow from the liver to other tissues (e.g., brain) for use as a fuel.

Manninen found:
(a) In comparison with glucose, ketones are actually a very good fuel, and there is no clear requirement for dietary carbohydrates for human adults.
(b) Ketones may offer therapeutic potential in a variety of different common and rare diseases.
(c) Very low-carbohydrate diets cause a significant reduction in fat mass and a concomitant increase in lean body mass.

To conclude: Very low carbohydrate diets produce ketones. Ketones are a very good fuel for the brain, may be useful in treating various diseases and can help to lose a significant amount of fat.

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Recipe of the day

How To Render Tallow

Equipment:

Beef Tallow

Cast iron or enamel pan or stockpot, or crockpot
Metal strainer
Coffee filter, paper towel or cheesecloth
Wide-mouth mason jars

Ingredients:

Grass-fed beef, lamb, bison or pork fat, also called suet - ground or cut into small pieces.

Method 1: How to RenderTallow on the Stovetop

1. Place the pan on the stove.

2. Add the ground fat.

3. Add the water (optional).

4. Set the heat on the lowest possible setting. Cover and let cook, stirring occasionally.

5. Cook until you’re left with mostly clear or golden liquid with bits of hardened stuff on top.

6. Remove from heat and strain into a mason jar through a metal strainer lined with a coffee filter, paper towel or cheesecloth.

Method 2: How to Render Tallow in the Oven

1. Preheat the oven to 200 degrees.

2. Place the fat into the pan.

3. Add the water (optional).

4. Cook until you’re left with mostly clear or golden liquid with bits of hardened stuff on top.

5. Remove from heat and strain into a mason jar through a metal strainer lined with a coffee filter, paper towel or cheesecloth.

Method 3: How to Render Tallow in the Crockpot

1. Place the fat into the crockpot.

2. Add the water (optional).

3. Set the crock pot on low heat.

4. Cook until you’re left with mostly clear or golden liquid with bits of hardened stuff on top.

5. Remove from heat and strain into a mason jar through a metal strainer lined with a coffee filter, paper towel or cheesecloth.

Beef Tallow



In older adults with increased risk for Alzheimer's disease, very low carbohydrate diets, even in the short term, can improve their memory function

This post includes a synopsis of a study published in Neurobiology of Aging 2010 Dec 2 and a recipe for lamb and mint kebabs.

Study title and authors:
Dietary ketosis enhances memory in mild cognitive impairment
Krikorian R, Shidler MD, Dangelo K, Couch SC, Benoit SC, Clegg DJ.
Department of Psychiatry and Behavioral Neuroscience, University of Cincinnati, Cincinnati, OH, USA.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/21130529

Books:

In this study 23 older adults with mild cognitive impairment were assigned to either a (i) high carbohydrate or (ii) very low carbohydrate diet for 6 weeks.

The study found after 6 weeks:

(a) Improved verbal memory performance for the low carbohydrate subjects.
(b) Reductions in weight in the low carbohydrate subjects.
(c) Change in calorie intake, insulin level, and weight were not correlated with memory performance for both groups.
(d) Higher ketone levels were positively correlated with better memory performance.

To conclude: In older adults with increased risk for Alzheimer's disease, these findings indicate that very low carbohydrate consumption, even in the short term, can improve their memory function.

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Recipe of the day

Lamb and Mint Kebabs

Ingredients:

450g/1lb boneless lamb leg or shoulder, cut into 2.5cm/1inch cubes

30ml/2tbsp freshly chopped mint or oregano

Food Mall: Boneless Lamb Leg

Salt and freshly milled black pepper

15ml/1tbsp freshly squeezed lemon juice

15ml/1tbsp olive oil

Method:

1.Place all the kebab ingredients into a large, shallow dish, toss gently, cover and leave to marinate for up to 2 hours in the refrigerator.

2.Thread the lamb on to 8 short or 4 long wooden (previously soaked in water) or metal skewers.

3.Cook the kebabs on a prepared barbecue or preheated grill for 12-16 minutes, turning occasionally until any meat juices run clear.

Lamb and Mint Kebabs



Obese patients lose weight and improve cholesterol on a high fat diet

Published in Exp Clin Cardiol. 2004 Fall;9(3):200-5.

Long-term effects of a ketogenic diet in obese patients.
Dashti HM, Mathew TC, Hussein T, Asfar SK, Behbahani A, Khoursheed MA, Al-Sayer HM, Bo-Abbas YY, Al-Zaid NS.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/19641727

The objective of the study was to determine the effects of a 24-week ketogenic diet (consisting of 30 g carbohydrate, 1 g/kg body weight protein, 20% saturated fat, and 80% polyunsaturated and monounsaturated fat) in 83 obese patients.

The results of the study revealed that:
(a) The weight and body mass index of the patients decreased significantly.
(b) HDL (good) cholesterol levels significantly increased.
(c) LDL (bad) cholesterol levels significantly decreased.
(d) The level of (bad) triglycerides decreased significantly.

Dashti concluded that the study shows the beneficial effects of a long term ketogenic diet.

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Low carbohydrate/high fat diet promotes weight loss

This post includes a summary of a study published in the Journal of Clinical Investigation Vol. 45, No. 10, 1966 and a recipe for green eggs.

Study title and authors:
Glucose, Insulin, and Triglyceride Responses to High and Low Carbohydrate Diets in Man *

Books:

JOHN W. FARQUHAR,t ARTHUR FRANK,4 RICHARD C. GROSS,§ AND GERALD M. REAVEN WITH THE TECHNICAL ASSISTANCE OF E. P. BROWN

(From the Department of Medicine, Stanford University School of Medicine, Palo Alto, Calif.)

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC292847/pdf/jcinvest00268-0140.pdf

The study found an association between a high carbohydrate diet and an increase in triglyceride and cholesterol levels.

The study also observed weight loss was associated with a low carbohydrate/high fat diet.

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Recipe of the day

Green Eggs

Food Mall: Eggs

Ingredients:

• 1/2 c raw spinach

• 1 T coconut milk
• 1 egg

Instructions:
Put all the ingredients in a blender and puree. Then scramble like normal eggs.

Green Eggs



Low carbohydrate diet helps women become pregnant

This post includes a summary of a paper published in Nutrition and Metabolism (Lond) 2005 Dec 16;2:35 and a recipe for bacon, spinach and mushroom casserole.

Study title and authors:
The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: a pilot study.

Books:

Mavropoulos JC, Yancy WS, Hepburn J, Westman EC.

Division of General Internal Medicine, Department of Medicine, Duke University Medical Center, Durham, North Carolina, USA. mavro002@mc.duke.edu

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/16359551?dopt=Abstract
 
Polycystic ovary syndrome (PCOS) affects the fertility of women and is associated with obesity, hyperinsulinemia, and insulin resistance.
 
The Low carbohydrate/Ketogenic Diet led to significant improvement in weight and fasting insulin in women with obesity and PCOS, and some became pregnant despite previous infertility problems.

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Recipe of the day

Bacon, Spinach and Mushroom Casserole

Ingredients:

Food Mall: Smoked Bacon

•2.5 lb good quality smoked bacon, cut into medium sized strips;

•3 big handfuls of fresh spinach, stems removed;
•1 lb button mushrooms, sliced;
•1 large onion, chopped;
•2 garlic cloves, minced;
•2 tbsp lard, butter or ghee;
•Salt and pepper to taste;

Preparation:
1.Heat a large casserole over a medium heat and cook the bacon, making sure it’s still soft.

2.Add the onion and cook until soft, about 5 minutes.

3.Add the garlic and cook for about a minute, until fragrant.

4.Add the mushrooms and cook for about another 8 minutes, until soft.

5.Add the spinach and butter, cover and let cook for another 4 minutes, stirring occasionally, until the spinach is well cooked.

6.Season with salt and pepper and serve.

Bacon, Spinach and Mushroom Casserole



Is dietary carbohydrate essential for human nutrition?

Published in the American Journal of Clinical Nutrition, Vol. 75, No. 5, 951-953, May 2002

Is dietary carbohydrate essential for human nutrition?
Eric C Westman
Department of Medicine Duke University Medical Center Suite 200-B Wing Box 50, 2200 West Main Street Durham, NC 27705 Email: ewestman@duke.edu

This paper can be accessed at: http://www.ajcn.org/cgi/content/full/75/5/951-a

Westman states: "The consequential breakdown of fat as a result of carbohydrate restriction may be beneficial in the treatment of obesity. Perhaps it is time to carefully examine the issue of whether carbohydrate is an essential component of human nutrition".

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Low carbohydrate ketogenic diets can lead to weight loss and favorable changes in cholesterol values

This post includes a summary of a study published in Current Atherosclerosis Reports Volume 5, Number 6 / November, 2003 476-483 and a recipe for crispy beef with herbs and caraway.

Books:

Study title and authors:

A review of low-carbohydrate ketogenic diets
Eric C. Westman1 , John Mavropoulos1, William S. Yancy Jr.1 and Jeff S. Volek1
(1) Department of Medicine, Duke University Medical Center, Suite 200-B Wing, 2200 West Main Street, Box 50, 27705 Durham, NC, USA
 
This paper can be accessed at: http://www.springerlink.com/content/t13nu02772414711/
 
This review into low carbohydrate ketogenic diets established that they can lead to weight loss and favorable changes in cholesterol values.

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Recipe of the day

Crispy Beef with Herbs and Caraway

 

Ingredients:

Food Mall: Sirloin

1.3kg/3lb lean beef silverside, topside or sirloin joint

45ml/3tbsp dried marjoram

15ml/1tb caraway seeds, finely crushed

6 garlic cloves, peeled and crushed

90ml/6tbsp olive oil

Salt and freshly milled black pepper

Method:

1.Preheat the oven to Gas mark 4-5, 180-190°C, 350-375°F.

2.In a small bowl mix together the marjoram, caraway seeds, garlic, olive oil and seasoning.

3.Place the joint on a board, score the skin and rub the herb mixture over the joint, Cover and marinate in the refrigerator for 1-2 hours.

4.Place the joint on a rack in a roasting tin and open roast for the preferred calculated cooking time, basting occasionally with any rich beefy juices. Cover the joint with foil if browning too quickly.

5.Leave to rest for 5-10 minutes before carving.

 



Low carbohydrate diets more effective for weight loss in healthy women

This post includes a summary of a paper published in The Journal of Clinical Endocrinology & Metabolism Vol. 88, No. 4 1617-1623 and a recipe for tuna salad.

Books:

Study title and authors:

A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women

Bonnie J. Brehm, Randy J. Seeley, Stephen R. Daniels and David A. D’Alessio

University of Cincinnati and Children’s Hospital Medical Center, Cincinnati, Ohio 45221

This paper can be accessed at: http://jcem.endojournals.org/cgi/content/full/88/4/1617?l=5579341

Based on the data, a very low carbohydrate diet is more effective than a low fat diet for short-term weight loss and, over 6 months, is not associated with deleterious effects on important cardiovascular risk factors in healthy women.

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Recipe of the day

Tuna Salad

Food Mall: Tuna

Ingredients:

1 can of tuna

1 handful of sweet yellow onion, chopped
1 handful of carrot, chopped
3 heaping teaspoons of mayonnaise
1-2 teaspoons of spicy brown mustard
Garlic powder
Salt

Directions:
Add tuna to a mixing bowl. Add a handful of chopped onion, a handful of chopped carrots, an entire chopped apple, 3 heaping teaspoons of mayonnaise, 1-2 teaspoons of mustard, and then mix well. Taste and add garlic powder and salt to taste. Mix and taste again. Add more spices, mayonnaise, or mustard as needed to get the taste and consistency you like.