Weight Loss and Longevity
Concentrate on eating a “whole food” diet including all types of colorful vegetables and grilled or baked fish, chicken, meat, cheese, pasture raised organic eggs and up to one 8 oz cup of fresh fruit daily if desired. Drink adequate water or unsweetened tea. Avoid all beverages with calories.
GO LOW CARB.
Avoid sugar, sweets, beverages with sugar, and excessive carbs, like white potatoes, pasta, bread, flour tortillas, breakfast cereals, and processed foods especially those containing added seed oils.
Avoid all processed and fried foods including most restaurant and fast foods due to their high seed oil (usually called “vegetable” oil) content.
Healthy fat sources…
Olive oil (great for salads and for cooking at temperatures under 370 degrees)
Avocado oil (also great for salads and can be used for cooking at temperatures over 370 degrees)
Pure Pasture Butter
REMEMBER, GO LOW CARB.
Avoid all sugar, sweets, beverages with sugar, and excessive carbs, like white potatoes, pasta, bread, flour tortillas, grains and breakfast cereals.
Most patients who have metabolic syndrome, are overweight or who have obesity suffer from a major problem with sugar and carbohydrate addiction.
The following link to an excellent and encouraging video by Ken Berry, M.D. and Robert Cywes M.D. who discuss in detail the progressive steps to overcome sugar and carbohydrate addiction.
SUGAR ADDICTION; 2 Doctors Discuss...
Intermittent fasting (also termed time restricted eating)
For patients who do not take diabetes medications or take regular medications that have to be taken with food three times a day, a time restricted eating program may be discussed with your physician.
Intermittent fasting combined with a low or very low carbohydrate diet lowers insulin levels and decreases insulin resistance. Elevated insulin levels signal fat cells to stop burning fat and to retain fat.
Gradually incorporating intermittent fasting with fasting periods of 12 hours to, in some cases, 20 or 22 hours per day when combined with a low or very low carbohydrate diet, helps to train your body and mitochondria to become fat adapted - which means being able to burn fat for energy.
From Dr. Rhonda Patrick at FoundMyFitness.com on Time Restricted Eating…
“Time-restricted eating is a form of daily fasting wherein the time of the day during which a person eats is limited, or compressed. People who practice time-restricted eating typically eat during an 8- to 12-hour daytime window and fast during the remaining 12 to 16 hours.
Time-restricted eating aligns the eating and fasting cycles to the body’s innate 24-hour circadian system. The circadian system is composed of multiple cellular clocks found in all cells throughout the body. These clocks orchestrate the regulation of gene expression that coordinates metabolic programs needed to support bodily functions. Of the entire human genome, approximately 15 percent of the genes display daily oscillations, or fluctuations, in their activity. Many of these genes participate in carbohydrate, lipid, and cholesterol metabolism. In both animal studies and human trials, time-restricted feeding and eating have elicited beneficial health effects, including weight loss, reduced fat mass, improved heart function, and enhanced aerobic capacity, without altering diet quality or quantity.”
Recommended Supplements
The following supplements are the most important and I personally take these every day.
A multiple vitamin such as Solgar VM-75 high potency multiple vitamin and minerals contains numerous nutrients including selenium and molybdenum needed for glutathione to function properly.
Vitamin D3 and Vitamin K2. I personally prefer a combination supplement Vitamins ADK by Code Age available at Amazon which contains 5,000 unit Vitamin D-3 and a much higher dose of Vitamin K2 than most other brands. It also does not contain any harmful seed oils as many other brands do. For most adult patients the Vitamin D-3 dose of 5,000 units is a good choice. (Also, Vitamin D levels can be checked to determine the best dose for a particular patient.)
Note: That patients who are taking warfarin (Coumadin) should not take Vitamin K2 unless carefully instructed and followed by the physician.
The following link from The National Library of Medicine discusses multiple benefits of vitamin K2 including the important role of directing calcium into bones rather than into arteries.
Additional supplements may be taken including probiotics and others such as CoQ10, omega-3 fish or krill oil capsules.
Prebiotic polydextrose fiber gummies also help gut health and helpful for reducing hunger.
Additional important information on the avoidance of seed oils.
Seed oils, also called vegetable oils, are found in most processed foods. Seed oils are high in omega 6 to omega 3 ratio. Excessive omega-6 in combination with a high PUFA (polyunsaturated fatty acids) content causes these oils to be easily oxidized, are metabolized poorly for energy, and lead to rapid weight gain.
A healthy diet should contain a balanced omega-6:omega-3 ratio. Humans for thousands of years had a diet with a ratio of about 1:1. Due to seed oils, the current average American diet ratio is about 20:1 ratio with a very high PUFA content. This causes obesity and inflammation which contribute to numerous modern degenerative diseases.Almost all chips and French fries are among the worst offenders due to being fried in high PUFA seed oils.
Unfortunately these oils are now a very major calorie source in the average American diet. The consumption of processed seed oils has increased dramatically over the past 100 years and is likely responsible for dramatic increases in obesity, diabetes, cancer, Alzheimer’s, stroke and coronary heart disease.
High PUFA seed oils which should be eliminated in the diet include corn oil, canola oil, soybean oil, cotton seed oil, rapeseed oil, safflower oil, sunflower oil, grapeseed oil, sesame oil, peanut oil, margarine and vegetable shortening.
For additional information on Seed Oils and their dietary dangers please see:
Dr. Chris Knobbe Diseases of Civilization: Are Seed Oil Excesses the Unifying Mechanism?
https://www.youtube.com/watch?v=7kGnfXXIKZM&t=26s
And Dr. Michael Eades - A New Hypothesis of Obesity https://www.youtube.com/watch?v=pIRurLnQ8oo