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Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet Hardcover – August 5, 2014
"Rebound" by Kwame Alexander
Don't miss best-selling author Kwame Alexander's "Rebound," a new companion novel to his Newbery Award-winner, "The Crossover,"" illustrated with striking graphic novel panels. Pre-order today
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About the Author
Jimmy Moore catapulted onto the health scene in 2004 after a phenomenal 180-pound weight loss success enabled him to come off of prescription drugs for high cholesterol, high blood pressure, and respiratory problems. He is the energetic personality behind the über-popular Livin’ La Vida Low-Carb blog and host of one of the top-ranked iTunes health podcasts, The Livin’ La Vida Low-Carb Show. He has interviewed well over 700 of the world’s top health experts and dedicated his life to helping people get the best information possible so they can make the right decisions about their health. He lives with his wife, Christine, in Spartanburg, South Carolina, where they can often be found playing Frisbee golf in their front yard. Learn more about Jimmy and his work at: http://www.livinlavidalowcarb.com.
Eric C. Westman, MD, MHS is an Associate Professor of Medicine at Duke Health Enterprise and Director of the Duke Lifestyle Medicine Clinic in Durham, North Carolina. He is an internist who combines clinical research and clinical care regarding lifestyle treatments for obesity, diabetes, and tobacco dependence. He is currently President-Elect of the American Society of Bariatric Physicians and a Fellow of the Obesity Society and the Society of General Internal Medicine. He is coeditor of Obesity: Evaluation and Treatment Essentials and coauthor of The New Atkins for a New You. When he is not working in the clinic, he enjoys taking ballroom dancing classes.
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Only reason this book got 1 start is amazon wouldn't let me give 0 stars
Also protein does not hamper ketosis but increases it. Cutting carbs is the key to initiating ketosis NOT eating sticks of butter or reducing protein.
V&P make this observation ( from Art and Science )
" as the proportion of protein is increased above 30% of calories , there is a marked increase in blood urea nitrogen - there is a marked increase in protein oxidation with no further increase in protein synthesis ."
So above 30% protein starts to displace FAT as fuel - This protein does not become "sugar" or drive insulin - No it just starts being burnt for fuel !
**OK again consider that OKL is in this this sense of energy percentage at 20%.
UP to 30% is keto friendly and is what is used in the MAD diet for epilepsy
in terms of grams per KG of LBM
1 gram per KG of LBM is only 10% of energy ( TOO LOW ) 1.5 grams per KG LBM is 15% ( getting there but still a little LOW ) 2 grams per KG of LBM is 20% ( OPTIMAL) 2.5 grams per KG LBM is 25% ( no problem ) 3 grams per KG LBM is 30% ( OK the level of most historical Low carb diets ) --
The study actually states --> (Some Metabolic Changes Induced by Low Carbohydrate Diets) "Significant too was the high level of appetite satiation from these diets, particularly during period I at a level of 70% of calories from fat and 30% from protein. Incidentally, this is the ratio of fat to protein calories which is easiest to meet on a carbohydrate restricted diet which leans heavily on meat, fish, and dairy products as a source of calories."
So eat your protein if you go over a little --FINE .
At 20% 2 grams per KG you are in the middle of OPTIMAL
In Art and science they also recommend higher levels. If you looks at the protein intakes across the phases examples.
Or this quote from the book ->
" As a result of these observations, plus our studies of muscle retention and function during carbohydrate restriction [27, 78, 87] , we recommend daily protein intakes between 1.5 and 2.5 gram per day per kg of reference weight . For a person on a weight maintaining low carbohydrate diet, this typically translates to somewhere between 15% and 25% of your daily energy intake coming from protein."
Reference weight is an ideal total body weight . So these are higher protein intakes than they even look !
So when looking at what someone recommends for protein are they talking about - per Kg of lean Body Mass , Total current weight or some idea of ideal total body weight !
" A common misconception is that eating fatty foods initiates the burning of body fat. Not so. It's simply the restriction of carbohydrates that acts as the stimulus. "
When you eat fat ( which you must do to be healthy ) BUT only in the context of when insulin is LOW !
"It intermingles with the fat that is being liberated from fat cells much as the remaining fuel in your gas tank mixes with new gas when you start pumping more in."
"So when you're adapted to fat metabolism, some of all the ingredients in the blend burn faster; the rest are recirculated, and the blend is remixed on a regular basis. " Volek ,Phinney & Westman
I'm not against Jimmy Moore's ideas, I'm against the way this book was written. Based on the reviews here and the fact that Jimmy Moore is not a doctor or scientist, I thought it might be the ideal book to pass on to friends who need help losing weight (as much of the stuff I've read is too technical to keep anyone's attention for long). However, if this was the first time I had read about nutritional ketosis, I would dismiss it as a load of crap.
The writing style is amateur, and I don't mean 'conversational' - it just doesn't read well. On top of this, there is a smug attitude that comes through while you're reading. The book makes passing comments about why high fat is right and low fat is wrong and often doesn't reference these points. There is a large bibliography in the back, but (like most other people, I'm sure) I'd rather be linked straight to it, rather than sifting through all the studies trying to find where that information came from.
It reads like a fad diet book, focusing more on 'success stories' and Jimmy Moore's personal weight loss experiments than anything else. I understand that success stories are necessary and motivating for the reader, but it felt like there was way more focus on anecdotal evidence than in any other nutritional books I've read.
The other disappointing part was that we're introduced to these 'nutritional experts' at the beginning of the book, who were supposed to provide 'expert insights' throughout. What the reader is actually treated to is some painfully dull sidebars with no real information. It's as though Jimmy Moore sent out a generic questionnaire via email to these nutritional experts and took boring snippets of the responses to litter around his book in order to validate it. Even the doctor who co-authored the book had nothing interesting to say.
The other thing I found ridiculous was that the book quotes several huge health organisations (with many doctors behind them) commenting on how ketogenic diets are dangerous, which Jimmy Moore dismisses as complete rubbish. He then goes on to introduce his 'experts'; some of whom are self-taught and have no formal qualifications. As stated above, I need no convincing that nutritional ketosis is the right diet for me. I was mostly thinking that I'd be embarrassed to hand this book to a friend who wasn't already convinced. For a first timer, who would you believe? The official organisations peddling the conventional wisdom you've grown up with, or Jimmy Moore's terrible writing and self-taught experts?
I also don't have anything against non-doctors/scientists and self taught people writing books, but they need to explain the information properly, reference everything and be credible. A great example of a regular person with no formal health qualifications producing an amazingly informative book about the evils of sugar is 'Sweet Poison' by David Gillespie. I highly recommend this if you want to know more about why you shouldn't eat sugar.
The expert panel actually includes the doctors/authors behind Grain Brain and Wheat Belly, which I thought were good, informative books. However, their snippets of info are also extremely dull. It's almost like Jimmy Moore wanted to validate his books with their names ("see, doctors say it's okay") without taking the attention away from himself.
If you are already sold on the idea of nutritional ketosis, I don't think you'll find anything new here (I certainly didn't) and if you are new to the idea, I would recommend staying away and buying something like The Art and Science of Low Carbohydrate Living by Stephen D. Phinney and Jeff S. Volek. Admittedly, there isn't an abundance of literature around on nutritional ketosis, but I think many people will also get a lot out of Paleo-style books such as The Primal Blueprint by Mark Sison (who encourages consumption of high fat dairy and meat).
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I already knew more than I learned in this book about the ketogenic diet and how it works.Read more