Fasting Mimicking Diet Food Options Other Than Avocados

Fasting Mimicking Diet Food Options Other Than Avocados

The Fasting Mimicking Diet (FMD) is the easiest and fastest way to get into ketosis. The benefits are that you usually don’t have any keto flu symptoms, brain fog, and/or tiredness.

Eventually, your body slips into ketosis, sometimes by the end of the first or second day! If you do it for five days in a row, you’ll get deeper and deeper in ketosis. At my practice, we’ve had dozens of patients do the FMD. I’ve had a number of people on my YouTube channel do this and are experiencing the benefits of weight loss as well. I’ve heard from many people say they don’t like avocados, which is one of the primary foods used in the fasting mimicking diet method I outline in one of my videos, so in this article I want to provide other food options to substitute.

The fasting mimicking diet I’m referring to involves the daily consumption of only two avocados and two green drinks for five days. The green drink is powder you buy at a health food store and we also sell it at my practice. It’s called Greens First Pro. I’m not talking about juicing kale and celery and romaine lettuce, because with that the carb total is too high, especially with kale. The goal is to get the most nutrition with the least number of carbohydrates.

Around 1910 to 1915 the federal government closed the fasting clinics that were all around the United States at that time. Fasting cured a lot of diseases back then, and it still does, but it was especially known to end childhood epilepsy. Because of the closures, in the 1920s the Mayo Clinic had to reproduce the results of fasting with a diet which they called “the diet that mimics fasting”. Later it became known as the ketogenic diet. More recently, Dr. Valter Longo has made “the fasting mimicking diet” popular with a specific program called “Prolon”. The point is that ketosis and the FMD have been around a long time and many people have benefited from it. Basically, when you are fasting or mimicking fasting, you’re burning more fat than protein or carbs. To achieve that, protein and carbs need to be lower in ratio to fat.

To explain further, I would like to share an equation that is super important! It is a stable piece of information that you need to always know and apply while doing the FMD. The equation of: quantity + quality = vitality. For this article, I want to focus on quantity, not quality. I watch other people on YouTube and read blogs, and a lot of doctors aren’t getting the quantities correct. They’re talking about the quality of various types of food, which of course is important, but if you neglect the correct quantities, you prevent yourself from getting better results, faster.

The point is we’re going to get it right the first time. So, I’m going to outline two categories of food. In the first category are the best foods for ketogenesis, and in the second category are the foods that you might think are ketogenic or we hope they are, but in fact, they’re not.

We’re going to talk about fat versus protein plus carbs, and then the calories. For example, one avocado is approximately 227 calories, and when you do that twice a day for the fasting mimicking diet, you’re at about 500 – 600 calories.

The green drink is going to have calories, so you might be up to 800 calories a day. So, it’s a low-calorie diet, but it’s fine because your body slips into ketosis and starts burning the fat that you’ve been storing for many, many, years.

The ratio of fat versus protein plus carbs with the avocados and green drink is 4:1, which is very ketogenic and we want to shoot for at least 2:1 ratio. If it’s 1:1 it can be ketogenic for some people but not for everybody. So, first off, you’ll want to use an app that gives you the fat, protein and carb count (macros) so you get it right the first time. Cronometer is the app I use to find these numbers, and you can use Cronometer, too. Please do so for your own knowledge and information. It’s free. I am using it for the examples below.

 Fasting Mimicking Diet food Options

Let’s talk about other foods to substitute for the avocado. These are the foods that fit in the first category, the foods that are excellent for getting into ketosis. The first one is four tablespoons of macadamia nuts. That’s 240 calories and we’re trying to stay around this mid to low 200 calorie mark. Basically, you would have this quantity twice a day in your fasting mimicking diet. The ratio here is 25 grams of fat to 4 grams of protein plus carbs. So it’s about a 7:1 ratio with the macadamia nuts and that’s better than the avocados.

Better yet would be five tablespoons of heavy whipping cream. That’s 225 calories and is basically a 7:1 ratio. That’s 27 grams of fat to 4 grams of protein plus carbs. Two tablespoons of butter are 200 calories, but here we have 22 grams of fat compared to 0 grams of protein plus carbs. Butter is very, very, ketogenic. It beats all of these, as does coconut oil, avocado oil, and macadamia nut oil. These oils are all very ketogenic. So, keep that in mind because you can add these oils to any food to try to raise up the fat content.

Guacamole is the next one. One serving of guacamole is 287 calories, and it’s 24g fat versus 12g protein plus carbs. So, it is ketogenic because it’s a 2:1 ratio. Guacamole is not the same as avocados unless you make your own and you do it right.

How about ice cream? We all want ice cream to be ketogenic. But from Cronometer it says that there are 15 grams of fat versus 36 grams of protein plus carbs. It’s got too much sugar. By a lot. You can get a no sugar ice cream and see what those numbers are. Just look it up yourself on Cronometer. In one cup it’s 282 calories.

Next, we have different types of nut butters. Three tablespoons of hazelnut butter are a 2.6:1 ratio, which is pretty good. That’s 270 calories. Two tablespoons of almond butter is a 1.5:1 ratio. That’s not bad.  Two tablespoons of peanut butter are 1.3:1, that’s not as good, but it’s still better than the 1:1 ratio. It just depends on how your body reacts—I’m just giving you the numbers.

Lastly, I will give one example of cheese. In two ounces of cheddar cheese, there are 19 grams of fat to 15 grams of protein plus carbs… so, it’s okay. It’s better than a 1:1 ratio. But if you eat cheese all day you may not get into ketosis unless your body has already been fat adapted and the mitochondria in your cells transfer easily from sugar burning to fat burning. But if you’re new at this, and you’re trying to get into ketosis, cheese is not the food for you to start off with. You want to go with avocados (if you like them), macadamia nuts, heavy whipping cream, butter, and oils.

This is workable and if you need to, do it on a gradient. Do it at what rate works best for you. I do have a video on getting into ketosis on a gradient called Benefits of Ketosis by Degree.

I hope these foods help you to do the fasting mimicking diet and getting into ketosis fast! The benefits are numerous! You may think that it might be weird that there are people that don’t like avocados… well, I don’t like them either. 🙂

If you want a device to measure your ketones I have one to recommend that works really well: it’s called Keto-mojo. It’s a blood test that you do at home. I have a video about that too called Keto-mojo over Precision Xtra for testing blood ketones.

Darren Schmidt, D.C.

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Calculate My Macros for Ketosis and Dietary Control

Calculate My Macros for Ketosis and Dietary Control

As a practitioner, this is what I hear from the people I help who are trying to get into ketosis:

“I need help to calculate my macros for ketosis.”
“I just don’t know if I am doing it right.”
“I don’t know what is wrong, but I can’t quite get it right!”

If you need help changing your diet, calculating your macros, and/or identifying what you need to do for success, follow the three steps below and you will be heading in the right direction.

But first, you need to know what makes up your food! Does your food contain carbs? Protein? Fat? and how much of each. This is learning your macronutrients (macros). Second, you need to make changes to your diet based on the information you learn. It’s not always lower carb, you may find you need to increase your fat, or decrease your protein. You might even find you need a higher carb count. Third, you need to measure how your body responds to your diet.

Here are the 3 steps explained in detail:

#1: Learn your macronutrients. In order to learn, or decode your foods, you can use an app on your phone or computer, or buy a macronutrient book. I personally use Cronometer , it’s an app on my phone and it goes with me everywhere which helps my success of using it. It’s what I encourage my patients to use. I’ve had patients who use My Fitness Pal or other apps and websites that count macronutrients also. Regardless of which app or book you use, the goal is this: at the end of every day, you want to write down a total of net carbohydrates eaten, protein, and fat. I record these in grams, not in percentages. Percentages aren’t as helpful in most cases for making adjustments to your daily diet. Be sure if you use an app other than Cronometer, that it counts carbs as “net carbs.” Cronometer counts net carbs. This is important because net carbs are the number of carbs minus the grams of fiber. This is important. It allows you to have quite a bit of vegetable and still maintain low carb status. Step one isn’t about understanding your macros or making changes, it’s about learning what you eat on a regular basis so you can identify what to change after you’ve identified patterns.

#2: Alter the quantities of foods you eat: After a few weeks of recording the macronutrients (macros), now you begin to make sense of it all!calculate my macros Examine if you go too low on fat, making you feel overly hungry, or if you go too high on protein, making you gain weight or feel bloated.
In step 2, you write out all of your totals for each day in a grid pattern. I’ve attached an example of mine. My sample is not a sample you should try to reproduce. It’s just a sample from my real daily food log. I can tell you some days were optimal, and others weren’t. You can examine your own macros and pick out the obvious areas to change. If you’re having trouble, you can get help from your practitioner too. My most successful patients bring a grid with their macros to every visit. Your grid might look something like this:

Fat Protein Net Carbs
161g 70g 57g
120g 80g 40g
100g 90g 78g
48g 75g 120g
100g 90g 90g

Once you start looking at a graph like this, you can see the days where you had more carbs, more protein, and days when you had more fat. This helps you to make adjustments. Maybe on day 4 when you ate 120 carbs, you also felt bloated and sluggish the next day. But you thought you did well because you attended a health fair and ate the “Paleo Pumpkin Spice” cookies, muffins & bread. Although food can have good quality (non-GMO, organic, local) it does not mean those same foods have the quantity (# of protein/net carbs/fat) that you’re looking to eat. Counting macros isn’t about never making a mistake again with your diet, it’s about learning and being in control of how to make more days optimal and get control after you have a day that is non-optimal. It’s about knowing exactly what foods are made of and what works best for you! Don’t forget about incorporating the Good Fat Bars into your diet. They are a great alternative for people on the go or for a quick snack. keto-mojo-kit

#3: Measure your body’s response! Now you’ve got control with your macros. But, you don’t know how your body is responding to these macros! Yes, you might say, my headaches are less, and my bowels are better and other symptoms of dysfunction may be improving…but I don’t feel like I’m getting ALL of the “benefits of keto” that people talk about! Now it’s time for step 3, time to purchase a ketone & glucose meter. I use the Keto Mojo and for your ease, we sell them here at the NHCAA! Every night, I wait two hours after my last meal (this includes drinking water and taking supplements too)! Then I poke my finger and measure my blood ketones & my blood glucose. I record it next to my macronutrients. Now, in order to understand what the blood glucose & blood ketones mean, you’ll learn how to calculate Glucose Ketone Index (GKI). To do this, you will use Glucose divided by 18.016 divided by Ketones = GKI.

SO, for a blood glucose of 72, a blood ketone of 1.0 it would be as follows: 72/18.016/1.0= 3.99 GKI.

Your initial GKI goal is anywhere between 0.7-8.0. 0.7-1.0 is true ketosis.

A range from 1.0-8.0 is where many patients get good results with their health. You may need to stay in a true ketosis range of 0.7-1.0 if you are working on a health concern like seizures. 1.0-8.0 may help if you’re working on mood stability, hormones, or skin issues. Above 8.0, you’re simply out of ketosis. You either need fewer carbs or protein, or more fat, or a combination of all 3. Sleep, hormones, and other health issues can also keep your body from reaching a state of ketosis as well. If you’re having trouble reaching a GKI of 0.7-1.0, bring the above data for a full month and ask your practitioner for help. Adding intermittent fasting, high carb days, the 5-day fasting mimicking diet, carnivore diet, or other nutritional supplements, lifestyle factors, or diet variations may be needed for your success. These first 3 things help to determine which of these you need next!

Make the best of your health program and do these 3 things consistently. Bring your data from these measuring tools to your visit to show your practitioner so that he or she can help guide you! When you put forth the necessary effort to learn, gather the information you need, and make the change, you will create consistently sustainable, and most importantly, repeatable results!

Yours in health and longevity,
Kristen Clore,
OTR, Holistic OT,
Nutrition Expert & Certified Wellness Coach

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Hovering Near Ketosis

Hovering Near Ketosis

Ketosis is a state of the body where it is being fueled mostly by fat. The source of fat could be healthy fats in the diet or the fat stored in the body. The burning of fat produces energy for the body.

This is different than ketoacidosis which can be a dangerous problem associated with diabetes. In cases of uncontrolled diabetes mellitus the body may not be making insulin, blood sugar is uncontrolled, and the blood could become too acidic. Nutritional or therapeutic ketosis is safe and can be achieved through a higher fat, moderate protein, low carbohydrate diet. A great resource is: https://ketonutrition.org/

I have been in ketosis three times in the last two years as demonstrated by blood testing. My first experience with ketosis I got there by what I call teeter tottering in. I slowly increased my healthy fat intake while lowering my carbohydrate and protein consumption. This was done incrementally over the course of about six weeks. The second time I got into ketosis with a Fast Mimicking type diet. Because I was adapted to burning fat I was in ketosis by day two of this plan. The Fast Mimicking type diet mimics fasting but still provides nutrition making it easier than fasting alone. This is a link to Dr. Schmidt’s video about the Fasting Mimicking diet. Most recently I was in ketosis while doing Whole30®. This was my most successful Whole30® to date because I made sure I was eating an adequate amount of fat to keep me full and well nourished.

bulletproof coffee

Now, I hover near ketosis by eating low carbohydrate (50- 60 grams), moderate protein (50 – 60 grams), higher fat (80 grams) on a daily basis. Also, I intermittent fast during the week. I don’t typically eat breakfast, but I do put healthy fats (coconut oil, coconut cream, or butter) in my coffee in the morning. Because I am fat adapted I can go long periods of time without getting hungry.

My recent blood work shows that this type of diet and being fat adapted has worked for me. My total cholesterol was 192 (normal). My triglycerides were 42 (normal is 0 – 150). My blood sugar the day of the blood work was 63 (normal 60 – 109). I had fasted approximately 15 hours before the test. I was hungry. But, not feeling any low blood sugar symptoms at all – no dizziness or lightheaded feeling, no moodiness, no problems. Ask your Practitioner and try it to see if a fat adapted or ketogenic diet could help you, too.

Yours in health,

Kerry Cradit

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Ketogenic Lifestyle Tips for Success

Ketogenic Lifestyle Tips for Success

The Ketogenic Lifestyle

To be successful with the ketogenic lifestyle one needs to remember that it is a low carb, moderate protein and high-fat diet that you cycle in and out of.

It can seem complicated, and you hear positive and negative feedback from different doctors and healthcare professionals. It is not complex and here are a few tips to help you with your ketogenic lifestyle.

When looking at the macronutrients, it’s important to look at all 3. The body’s macronutrients are fat, protein, and carbs.

Eat Moderate Amounts of Protein

Protein burns like sugar clinically, not physiologically. What this means is too much protein prevents ketone formation and elevates sugar in your blood just like carbs.

All 3 Macronutrients are Related to Each Other

You may hear doctors on social media saying they can clinically prove high-fat eating or low carb diets are bad for you. What they are missing is the other macronutrients. If you are to talk about carbs, you must also relate the protein and fats, too in the same conversation. This is key.

For example, If you eat high carbs with fat it is very unhealthy. Eating high protein with high fat is also dangerous. Eating an equal balance of fat, protein, and carbs is also not healthy! What is healthy is high fat, moderate protein, and low carbs.

ketogenic lifestyleCycle In and Out of Ketosis

Getting into ketosis for the first time may take a few weeks. Once you are in it, you then have to come out by raising the carbs and/or protein. Then you go back into ketosis. Cycling in and out is where you get the greatest benefit.

When you go into ketosis your lower your insulin, sugar and mtor (insulin for protein) and other things which helps decrease inflammation and reverse disease. Then you come out of ketosis to raise sugar, insulin, etc. You raise and lower these hormones and other factors on a regular basis.

This is BALANCE. It’s like setting your thermostat to 70 in your house. The heat goes up and down from 71 to 69. Up and down is balance. If you stay in ketosis for too long, or out for too long, you drive these hormones and other factors in one direction for too long. This is unbalanced.

Another value to cycling in and out of ketosis is your cells adapt to using one fuel, sugar, then the other, ketones. It’s like a hybrid car that seamlessly goes from gas to electric then back to gas. Healthy cells get stronger when you cycle from sugar to ketones whereas unhealthy, sick cells cannot so they die.

Depending on your health goals you may want to get into ketosis a few times a year or 28 days each month.

Look at Your Macronutrients – Fat, Carbohydrates and Protein

This is a simple approach to help remove confusion and overwhelm which often lead to frustration and abandonment of a great lifestyle. For example, if you want to be in ketosis eat a 2:1 ratio of grams of good fat versus carbohydrate grams and protein grams combined. A 1:1 ratio for most people will keep you just outside of ketosis.

When coming out of ketosis you could shift to a 1:2 ratio and then shift back to the 2:1 ratio when you are ready to cycle back into ketosis.

Use an app on your smartphone called Cronometer to track your macronutrients.

Be Cautious with Exogenous Ketones

Exogenous ketones are a powder ketone supplement. Going into ketosis naturally with your diet is optimal. Your ketones naturally go up and your glucose and insulin naturally decrease. If you consume powdered ketones, your glucose and insulin remain high and that is a potentially dangerous state for your body to be in. This is especially harmful to people trying to heal from chronic illnesses.

Measure

Measuring your glucose and ketones takes all the mystery out of whether you are in ketosis or not. I’ve had many people they were in ketosis or they ate ketogenically but when we test their blood, it’s as though they had done nothing at all even though they had lost weight!

The diet recommendations measure ketosis in your food. You also want to measure it in your body. The best, most accurate way is through blood testing. There is a device called Keto-mojo that we recommend. You can also test your urine or breath for ketones. These are cheaper and less accurate but still valuable.

Yours in health,
Dr. Darren Schmidt

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What You Need to Know About Ketosis for Weight Loss

What You Need to Know About Ketosis for Weight Loss

Our body burns fuel from only three sources to produce energy: sugar, fat, and ketones.

Your body will use the fuel that is most plentiful.

Sugar burns inefficiently and leaves four waste products that cause disease and inflammation. It also burns quickly causing you to be hungry more often, eat more, gain weight, and cause inflammation and disease. Americans tend to have a diet that is high in sugar and thus their blood is high in sugar.

Burning fat is great and stops the spread of chronic disease throughout your body. It burns efficiently with no waste products and maintains energy for a long time but isn’t as awesome as burning ketones.

Ketones are water-soluble chemicals in the body made from fat. To convert your body to using ketones, called ketosis, you must increase your healthy fat intake and reduce your carbohydrate and protein intake. There are several ways to do this.

Ketosis turns off your bad DNA, reduces inflammation, lengthens telomeres, reduces insulin, reduces MTOR, reduces blood sugar, reduces inflammation, turns on the brain, provides incredible endurance, and detoxifies the body. It MUST be cycled until determined otherwise, you do in and out of ketosis.

ketosis vs lactic acidosis ImageGetting into ketosis is an ancient therapy that is best done with professional help. The practitioners at The Nutritional Healing Center have researched many methods of getting someone into Ketosis and when it should be done. Our practitioners can guide you on your journey to better health with an individualized eating plan to get your body into Ketosis and testing to see when you are in Ketosis. We are here to help you achieve optimal health and feel your best! Call now to speak to our Patient Coordinator at 734-302-7575.

Fact Sheet on Fats

Fact Sheet on Fats

Studies from the medical research show a different reality compared to what marketing, media, and medicine say about consuming fat.

This paper is to show the truth about fat. A claim is made followed by the research(es) to back it up.

1. Healthy fats are essential for life and a healthy body!

Functional Roles of Fatty Acids and Their Effects on Human Health. JPEN J Parenter Enteral Nutr. 2015 Sep;39(1 Suppl):18S-32S.
http://www.ncbi.nlm.nih.gov/pubmed/26177664

“A variety of fatty acids exists in the diet of humans, in the bloodstream of humans, and in cells and tissues of humans. Fatty acids are energy sources and membrane constituents. They have biological activities that act to influence cell and tissue metabolism, function, and responsiveness to hormonal and other signals. The biological activities may be grouped as regulation of membrane structure and function; regulation of intracellular signaling pathways, transcription factor activity, and gene expression; and regulation of the production of bioactive lipid mediators.”

You may have heard that trans fats are bad but there is a difference between natural and man-made Trans fats.

2.  Natural Trans fats are not harmful; they are beneficial.

A) Study of the effect of trans fat from ruminants on blood lipids and other risk factors for cardiovascular disease.  

Am J Clin Nutr. 2008 Mar;87(3):593-9
http://www.ncbi.nlm.nih.gov/pubmed/18326596

In studies, researchers use the term “ruminant Trans Fatty Acids” (rTFA) instead of “natural” and they say “industrial Trans Fatty Acids” (iTFA) instead of “man-made”.

“…moderate intakes of rTFA that are well above the upper limit of current human consumption have neutral effects on plasma lipids and other cardiovascular disease risk factors.”

B) Natural Rumen-Derived trans Fatty Acids Are Associated with Metabolic Markers of Cardiac Health.

http://www.ncbi.nlm.nih.gov/pubmed/26210489

“These data suggest that rTFA may have beneficial effects on cardiometabolic risk factors conversely to their counterpart iTFA.”

3. Man-made trans fats (aka industrial Trans fats) are unhealthy.

A) Study of the effect of trans fat from ruminants on blood lipids and other risk factors for cardiovascular disease.  

Am J Clin Nutr. 2008 Mar;87(3):593-9
http://www.ncbi.nlm.nih.gov/pubmed/18326596

“The intake of trans fatty acids (TFA) from industrially hydrogenated vegetable oils (iTFA) is known to have a deleterious effect on cardiovascular health…”

B) Do trans fatty acids from industrially produced sources and from natural sources have the same effect on cardiovascular disease risk factors in healthy subjects? Results of the Trans Fatty Acids Collaboration (TRANSFACT) study.  

Am J Clin Nutr. 2008 Mar;87(3):558-66
http://www.ncbi.nlm.nih.gov/pubmed/18326592

“The HDL cholesterol-lowering property of TFAs seems to be specific to industrial sources.”

C) Overview of trans fatty acids: biochemistry and health effects.

Diabetes Metab Syndr. 2011 Jul-Se:5(3): 161-4
http://www.ncbi.nlm.nih.gov/pubmed/22813572

“Industrial TFA poses severe effects on our health like cardiovascular problems, insulin resistance, infertility in women, compromised fetal development and cognitive decline.”

4. Now you know there is a difference between natural fats and man-made fats. Unfortunately, many studies do not separate natural fats from man-made fats which leads readers and reporters to think ALL fats are bad or ALL saturated fats are bad. 5 Examples:

A) Major types of dietary fat and risk of coronary heart disease: a pooled analysis of 11 cohort studies.

Am J Clin Nutr. 2009 May;89(5):1425-32
http://www.ncbi.nlm.nih.gov/pubmed/19211817

B) Dietary fat intake and risk of coronary heart disease: the Strong Heart Study.

Am J Clin Nutr. 2006 Oct;84(4):894-902.
http://www.ncbi.nlm.nih.gov/pubmed/17023718

C) Dietary Fat and Coronary Heart Disease: Summary of Evidence from Prospective Cohort and Randomised Controlled Trials.

Ann Nutr Metab 209;55:173-201
http://www.nmsociety.org/docs/aboutfat/Skeaff-Dietary-Fat-and-Coronary-Heart-Disease.pdf

D) Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systemic review and meta-analysis of randomized controlled trials.

http://www.ncbi.nlm.nih.gov/pubmed/term=Effects+on+coronary+heart+disease+of+increasing
+polyunsaturated+fat+in+place+of+saturated+fat%3A+a+systemic+review+and+metaanalysis+
of+randomized+controlled+trials
.

The study below combined margarine into the meat category and does not differentiate between industrially raised/grain fed meat versus organically raised meat.

E) Food intake patterns and 25-year mortality from coronary heart disease: cross-cultural correlations in the Seven Countries Study. The Seven Countries Study Research Group.

http://www.ncbi.nlm.nih.gov/pubmed/10485342

5) When the man-made fats and the natural fats are separated, it is seen that there is a difference. Natural fats are ok whereas man-made fats are detrimental.

A) Consumption of industrial and ruminant trans fatty acids and risk of coronary heart disease: a systemic review and meta-analysis of cohort studies.  

Eur J Clin Nutr. 2011 Jul; 659&):773-83 PMID: 2147742 [PubMed – indexed for MEDLINE]
http://www.ncbi.nlm.nih.gov/pubmed/21427742

“In conclusion, our analysis suggests that industrial-TFA may be positively related to CHD, whereas ruminant-TFA is not…”

6) Some studies show saturated fat does not cause disease even when they don’t separate out the harmful man-made fats.

A) Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies.

http://www.ncbi.nlm.nih.gov/pubmed/26268692

“Saturated fats are not associated with all cause mortality, CVD, CHD, ischemic stroke, or type 2 diabetes…”

B) Meta-analysis of prospective cohort studies evaluating the association of saturated fats with cardiovascular disease.

Am J clin Nutr. 2010 Mar; 91(3): 535-546 PMID:20071648 [PubMed – indexed for MEDLINE]  PMCID: PMC28241252
http://www.ncbi.nlm.nih.gov/pubmed/?term=Am+J+clin+Nutr.+2010+Mar%3B+91(3)%3A+535-546

“A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.”

7) Consuming more vegetable oils and less animal fats is not supported by the research.

Association of Dietary, Circulating and Supplemental Fatty Acids with Coronary Risk: Review and Meta-Analysis Annals of Internal Medicine 2014 correction (of above article):
http://annals.org/article.aspxarticleid=1846638&utm_content=bufferf0af7&utm_medium=social&utm_
source=plus.google.com&utm_campaign=buffer

“Current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats.”

Don’t be afraid to eat healthy fat! You’re probably not eating enough.

8) Women need higher cholesterol than what current guidelines say.

A) Is the use of cholesterol in mortality risk algorithms in clinical guidelines valid? Ten years  prospective data from the Norwegian HUNT 2 study.  

J Eval Clin Pract.2012 Feb;18(1):159-68
http://www.ncbi.lm.nih.gov/pubmed/19211817

“If our findings are generalizable, clinical and public health recommendations regarding the ‘dangers’ of cholesterol should be revised. This is especially true for women, for whom moderately elevated cholesterol (by current standards) may prove to be not only harmless but even beneficial.”

9) Eating healthy fat helps get you off addictive sugar.

A) Long-term, calorie-restricted intake of a high-fat diet in rats reduces impulse control and ventral striatal D2 receptor signaling: two markers of addiction vulnerability.

http://www.ncbi.nlm.nih.gov/pubmed/26527415

“These data indicate that chronic exposure to even limited amounts of high-fat foods may weaken impulse control and alter neural signaling in a manner associated with vulnerability to addictions…”

10) Eating healthy fat keeps your appetite under control. You can go longer between meals and eat less!

A) Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. http://www.ncbi.nlm.nih.gov/pubmed/25402637. KLCD means Ketogenic Low Carbohydrate Diet.

“…individuals adhering to KLCD were less hungry and had a reduced desire to eat. Although these absolute changes in appetite were small, they occurred within the context of energy restriction…”

11) Cacao butter has lots of phytosterols which has been shown to reduce unhealthy LDL cholesterol and triglycerides.

Phytosterols, Phytostanols, and Lipoprotein Metabolism.
http://www.ncbi.nlm.nih.gov/pubmed/26393644

“Phytosterols and phytostanols lower LDL cholesterol”. “…phytosterols and phytostanols have modestly reduced serum triglyceride levels”.

12) Consuming saturated fat is healthy.

A) http://freetheanimal.com/2009/09/saturated-fat-intake-vs-heart-disease-stroke.html

“So, more saturated fat, better, more carbohydrate, worse, and protein is not associated.” This immense numbers-crunching study shows the ideal cholesterol number is 200-240 md/dl.

B) 7 Reasons to eat more saturated fat.

http://articles.mercola.com/sites/articles/archive/2009/09/22/7-reasons-to-eat-more-saturated-fat.aspx

C) Other resources to consider for learning the health benefits of saturated fat and cholesterol include these search terms online: ketogenic, protein power, Gary Taubes, and Weston A. Price.

Most of the good dietary research was done from the 1920’s until the early 1960’s. For the sake of pride and profit, the big pharmaceutical and big food companies have changed the culture of diet research to what meets their needs and not yours.

Unfortunately, most of the time, funding for medical research only goes to studies that test the current “fat is bad” hypothesis, ignoring the incredible negative effects of grains and sugars which is the main cause of heart disease and overweight/obesity.

13) Here is a study saying sugar is more important in disease than fats. If you want to reduce obesity, overweight, diabetes, and heart disease, it is vital to remove sugar and deuce carbohydrates rather than avoiding fat.

A) The Evidence for Saturated Fat and for Sugar Related to Coronary Heart Disease.

http://www.ncbi.nlm.nih.gov/pubmed/26586275

“This paper reviews the evidence linking saturated fats and sugars to CHD, and concludes that the latter is more of a problem than the former. Dietary guidelines should shift focus away from reducing saturated fat, and from replacing saturated fat with carbohydrates, specifically when these carbohydrates are refined. To reduce the burden of CHD, guidelines should focus particularly on reducing intake of concentrated sugars, specifically the fructose-containing sugars like sucrose and high-fructose corn syrup in the form of ultra-processed foods and beverages.”