I take this stuff called a calorie deficit. It's one weird trick doctors hate!

Smart ass aside suplements are just that, to supplement whole food and sun exposure (vit D). There's no magic combination that is "good" at leaning you out. They might help some (placebo or otherwise), but most are ineffective and overhyped by ridiculous marketing. If you're considering a supplement check examine.com for research around it. Most of the time you'll find they give a dose or reality that it's not that great.

To help a little more...by lean out I'm assuming you mean to lose fat while maintaining muscle mass (very very difficult to do both simultaneously). The recipe for that is:

1. eat .8-1 grams protein per pound bw (so 180lb person needs to eat 144-180 grams of protein per day)
   
2. perform resistance training (such as the beginner bw routine in the sidebar)
   
3. be in a calorie deficit
   
   Those are the must haves. Everything else is just to aid those goals and comes down to personal preference. If you really want to learn about nutrition and how it interacts with (and controls) your training/physique you should buy Burn The Fat Feed The Muslce by Tom Venuto. I can't recommend it enough to people first cracking into nutrition. Easy to follow and more importantly its not overhyped bullshit like 99% of the fitness world is.

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.

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 recommend starting with his AMA. But all of his work is basically about the causes of overeating. Which, surprise surprise, is in the brain. So what should you do? How can you feel sated?

His short answer in the AMA:

>I don't claim to know the magic switch that shuts off the brain's starvation response to fat loss, if such a thing exists. But there is some evidence supporting these strategies: Eat simple unrefined foods, eat more protein, get regular physical activity, get restorative sleep, and manage stress (especially stress that feels uncontrollable). I discuss these strategies in greater detail in my book.

My slightly longer answers ^Taken ^Mostly ^From ^His ^Excellent ^Book: These are only tiny excerpts, seriously read the whole book, this is only a tiny slice of the evidence he uses.


Eat simple unrefined foods - Avoid hyperpalatable foods: (basically... junk food)

Avoid hyperpalatable foods. These are foods that are chemically designed to hit the "bliss-point" on people and do not make you feel full (think doritos, cheetos, oreos etc.).

Studies have been done on people fed only a nutrient paste. They are allowed to eat as much bland nutrient paste as they want. Regular weight people eat what they need every day keep their weight current. Overweight people on the other hand, seem to almost go into a starvation diet (as low as 200kcal a day!) and lose weight quickly. Crazy. They could eat more, but they don't want to.

In his book, he also shows studies about how it's really hard to fatten mice on food pellets. They really just don't want to eat any more. But they, like us, have a dessert stomach. Give them oreos, froot loops, or other human snacks and they will suddenly find a way to eat a lot more. Give these newly fattened rats only pellets again and they will slim down like their never fattened peers. Rats are not humans in diet and obesity (as leptin studies show), but it's an interesting inference.

Further, there appears to be evidence that exposure to these hyper-palatable foods even damage your brain's ability to feel sated.

He says his biggest take away is about habits:

>If I was limited to one concept it would be this. The brain is highly reactive to the cues in its immediate environment, such as the sight and smell of food (this is why US food corporations pay more than $10B a year to put images of food in front of us). If you can control your food environment so that it's consistent with your weight/health goals, you'll have a much easier time. Not only will your behavior tend to go in the right direction, but you'll have fewer cravings for foods that don't support your goals. To give you a concrete example, if you walk into my house, the only food visible anywhere is unsalted in-shell peanuts, raw almonds in a screw-top jar, and fresh fruit. If I want a snack, those are the only options. If I want more than that, I have to cook something. Fruit and nuts are satisfying, nutritious foods, but not overly tempting or calorie-dense, and I have to overcome small effort barriers to eat them. This means I tend not to eat them unless I'm genuinely hungry.

And to add to the appetite literature, take a look at the satiety index generated by the Susanna Holt. https://freetheanimal.com/wp-content/uploads/2016/02/fullness-factor.png It's taken from a few measures of people given the food in a specific caloric amount, rating their hunger later, seeing how much they eat following consumption etc. Dig in if you're interested. Some people have used this chart to justify a potato diet. It is interesting to consider.

Eat more protein

Protein, on average, appears to be a major contributor to satiety. So make it a larger percentage of your diet to feel more sated.

>Finally, the protein content of a food was a major contributor to satiety. This is consistent with a large body of research showing that protein is more filling than carbohydrate or fat, per unit calorie. Both the lining of the small intestine and the pancreas have the ability to detect dietary protein, and they relay this signal to the NTS. For reasons that aren’t entirely clear, this protein signal seems to play a disproportionate role in satiety. Coupled with the effects of protein on the lipostat we discussed in the last chapter, this may explain why high-protein diets help people eat less and lose fat without feeling hungry.

Sleep Well

Your body's chemicals do a good job regulating things when you're well rested, but not when you don't sleep well. From the book:

> At the end of the study, St-Onge and her colleagues analyzed the data and came to a striking conclusion: Their volunteers ate nearly 300 more Calories per day when they were sleep-deprived than when they were well-rested. “In our experience,” explains St-Onge, “sleep restriction increases food intake. It’s as simple as that.”

The short version is, not enough sleep messes up a ton of bodily processes, memory, focus, physical performance, and also on eating.

Exercise

Short version in an excerpt, seriously read the book, this is only a tiny slice of the evidence and argument:

>His findings show, not surprisingly, that exercise attenuates weight gain in rats when they’re offered a fattening diet. Yet Levin’s data also reveal that fit rats aren’t just leaner— they actively defend a lower adiposity set point than sedentary rats on the same diet. This is actually quite consistent with human studies, in which physically fit people are better able to resist fat gain in the face of overeating. It appears that exercise helps keep the lipostat happy at a lower set point.

So, working out may make people feel sated at a lower weight. Also, studies that enforce exercise (by making participants work out in a research gym with the scientists) show dose-dependent exercise effectiveness in weight loss. But the precise effectiveness varies person to person.

Manage Stress

Short version:

> Wilson’s research suggests that the magic formula for overeating is the combination of chronic uncontrollable stress and a choice of highly rewarding food. This specificity may go a long way toward explaining why some people overeat when they’re stressed and others don’t. Each person experiences a different combination of stressor type and food environment, and only some of these combinations are the magic formula.

The point is, no one stress eats broccoli. Everyone will stress eat girl scout cookies, ice cream or pizza. The palatability of the food matters. But when you're stressed, it's even more difficult to navigate your food environment.

Bro, that's 1 too many, you're going to die.

Find out more here.

Snopes is not a reliable source- they have an agenda. Do your fucking research. Their stupid claim of false is strictly in terms of aspartame before it breaks down, and lawsuits in court being successful.

Aspartame breaks down into formaldehyde and Methanol.

Both poisons. Both proven scientifically to be poisons. Snopes is playing a word game with you- and probably very well paid to do so.

Snopes is consistently shit with a hidden agenda, using wordplay to make claims that appear to be other than what they actually are.

however if you actually did your fucking research you would know the people at the FDA who were in charge of creating the lab results that "prove" aspartame is safe.. later quit their jobs and went to work for the corporation that makes it you DICK.

What are you are too stupid and poorly read to comprehend is that aspartame does not remain aspartame.. it breaks down into other chemicals.. and that's what causes the problem!

Skim reader.. you are one.

FDA Commissioner approved aspartame for carbonated beverages, he took a consulting position with the PR firm for G.D. Searle (maker of aspartame at the time) at $1,000/day.

http://www.opednews.com/articles/FDA-HID-RESEARCH-THAT-DAMN-by-Dr-Betty-Martini-091103-94.html

http://www.russellblaylockmd.com/

http://www.amazon.com/Excitotoxins-Taste-Russell-L-Blaylock/dp/0929173252/ref=sr_1_1?ie=UTF8&s=books&qid=1266071087&sr=8-1

http://www.amazon.com/Aspartame-Disease-Epidemic-H-Roberts/dp/1884243177/ref=sip_rech_dp_5#reader_1884243177

I think you are inexperienced and poorly read and don't grasp how difficult it is to take a mega-corporation to court when their entire ability to do business hangs in the balance.. you need very deep pockets to achieve that.. very deep. That has nothing to do with whether the product is safe or not. High Fructose Corn Syrup is also not safe, but is used nationwide. The struggles against the tobacco industry are a prime example of how the simplest and most obvious dangerous product damaging product took millions and millions of dollars to even gain an inch of ground against them, and they still make that evil chemical concoction in tobacco called "flavorings" that has been proven time and again to be wildly hazardous and addictive.

You need to discard your nut cupping of snopes and do your research instead of letting those two ass clowns do it for you. You can use them as a list of arguments.. but that's not a final source.

http://www.youtube.com/watch?v=S8kgJfw699E

I reviewed the lab studies first hand when this garbage first came out on the market.. one of the damning parts of the studies that declared it safe is that they would surgically remove tumors from the animals while they were still alive.. and only count the number of tumors at time of death.. drastically distorting the numbers to their favor.

The company was called Searle back then, and it was called nutrasweet.

It didn't get any safer since then.

http://www.aspartamesafety.com/Article9.htm

remember the salient point here- aspartame is one thing.. what it breaks down into after being placed in a product- is totally different.. and aspartame always breaks down. That's the part snopes covered up.

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.

You don't even need to go full keto to avoid the carb crash. Just staying away from sugar and simple carbs will keep your insulin levels from spiking.

I eat whenever I'm hungry. I tend not to eat huge meals because low-carb, high-protein, high-fat meals fill me up with smaller amounts.

I recommend the book Always Hungry? by Harvard obesity researcher Dr. David Ludwig is an excellent resource on how to eat better.

Yes and no. This is like saying a flat tax makes taxes simpler. It is not the calculating the tax that is difficult. It is calculating the income.

Likewise it is calculating how much you are burning that is problematic. The body will do things to thwart weight loss when detecting caloric deficits like lowering your resting metabolic rate. Meanwhile the cravings for food just increase. A person only has so much will power. Most people will fail if they continue to try this same path. The trick is to work with with hormones to lesson those cravings and/or sustain the metabolic rates so that the deficit calculation is correct.

Adding up the number of calories you eat is relatively easy. Calculating how many calories you are burning is a lot tougher and more variable. THAT is the hard part in the over-simplistic statement weight-loss = calorie in < calorie out.

Read Fat Chance for a more complete read and the science.

>why do so many doctors stand behind these drugs, the money?

That's one big reason among several, yes. Maybe not money directly, but there are always the nice little gifts, the friendly sales rep with his helpful "research" to save them time chasing down and analysing debate between researchers, and the corporate-sponsored medical conferences in exotic countries etc (I personally know a doctor who loves going on these every year). There's also the little item that if your research funding comes from corporations and "non-profit" organisations with funding links to the corporate world, you are less likely to want to bite the hand that feeds you.

Re the logic, isn't it pretty obvious? You have a drug that is supposed to promote heart health which actually puts it at risk. I feel sorry for the trusting people who suffered or perhaps even died before it was realised that statin-induced Co-enzyme Q10 deficiency causes serious harm. And the problems of statins aren't just related to CoQ10. Statins suppress one of the precursors of CoQ10 and cholesterol, HMG-CoA reductase. That enzyme is a precursor about half a dozen steps prior to cholesterol - which means that about five other substances besides cholesterol are suppressed when a statin drug is present. Cholesterol of course is used to make other things, like the sex hormones estrogen, progesterone, and testosterone. Like bile, which helps with the absorbtion of fat and the fat soluble vitamins A, D, E and K. Like the "stress hormone" cortisol. Cholesterol is also a precursor for the body's synthesis of Vitamin D (so lowering it not only retards absorbtion of Vitamin D through food, but also retards your skin generating Vitamin D when sunshine hits it). Vitamin D is needed for proper bone mineralisation, and is also believed to have an anti-cancer effect. As well as the liver, the brain manufactures cholesterol but Lipitor can cross the blood-brain barrier and stop production there too. As cholesterol comprises a significant portion of the brain and is necessary for proper mental function, it is no wonder that slowness, forgetfulness, and even transient global amnesia are known symptoms of statin use.

I am related to someone who is taking Lipitor right now. He is taking co-enzyme Q10 and still suffering muscular aches and pains, and cannot raise his arms above shoulder-level any more, the pain is so great if he tries. He also suffers from an overwhelming tiredness shortly after taking his fix, and becomes a little slow at following the thread of conversations. His faith in his personal doctor is absolute, and no matter how many books written by DOCTORS I place in front of him to read, his faith in Lipitor and his Medical Priest sustain him like some sort of cult, even though I see it wearing him down before my despairing eyes. Interestingly, the white-coated Priest has been presented with Dr Graveline's first book on Lipitor, and did not choose to contend with it at all. His response to his patient was that "the choice to stop or continue taking it is yours".

When you learn from members of the international medical community that high cholesterol has not been proven as the cause of heart disease and how the stated reason for using statins is flawed by politics, profit and junk science, and there is no medically useful reason to take these dangerous statin drugs at all, you tend to want to boil over in fury.

Some books for you to check out:

The Great Cholesterol Con, by Malcolm Kendrick MD (2007)

The Cholesterol Myths, by Uffe Ravnskov MD PhD (2000, 2002)

The Great Cholesterol Con, by Anthony Colpo (2006) - forward by Ravnskov & contains nearly 1500 citations to medical journals and research trial reports.

Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol, by Mary Enig PhD (2000) - a bit dry for the lay reader, plunges into lipid chemistry, but highly informative. Enig was among researchers who became concerned about trans fats way back in the 1970s.

The Heart Revolution: The Extraordinary Discovery That Finally Laid the Cholesterol Myth to Rest, by Kilmer Mccully MD & Martha Mccully (2000)

Lipitor: Thief of Memory, by Duane Graveline MD (2006)

Statin Drugs Side Effects and the Misguided War on Cholesterol, by Duane Graveline MD (2008)

Those books have plenty of academic and scientific citations for you to seek further.

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.

On a more meta level, I've got some good book recommendations that talk about the history of how we got to where we're at as a country in terms of creating a nutritionist infrastructure pushing SAD on everyone:

• Death By Food Pyramid by Denise Minger
  
• Kitchen Literacy: How We Lost Knowledge of Where Food Comes from and Why We Need to Get It Back by Ann Vileisis
  
• The Calorie Myth: How to Eat More, Exercise Less, Lose Weight, and Live Better by Jonathan Bailor
  
  I've dug into this topic pretty deeply and have run across lots more good stuff. These three stand out in my mind as doing the best job of telling a good demythologized backstory of how we got to where we're at in terms of what American establishment forces push about food and diet.
  
  I hope this helps in your journey.

Absolutely my man! Here's a link. Thank you.


https://www.amazon.com/35-Eggs-Day-Basic-Fitness-ebook/dp/B01N7CQZZV/ref=sr_1_1?ie=UTF8&qid=1480718430&sr=8-1&keywords=35+eggs+a+day

Theoretically, yes. Practically, no.

Eating 500 calories of granulated sugar sends signals to the brain that makes it nearly impossible to not crave more foods and more calories.

Recommended read:
https://www.amazon.com/Hungry-Brain-Outsmarting-Instincts-Overeat/dp/125008119X

I haven't watched the video, but I have read his book. Basically, in nature, it is very hard to get lots of fructose quickly. In fruits and other plants it is packaged with fiber which makes it filling and honey is guarded by bees, so the amount of fructose you can absorb quickly is limited.

However, in fruit juice, the fiber is gone, so his advice is to eat fruit, but do not drink fruit juice, as fruit juice is just as sugary as soda. He also says to avoid honey, as it is just sugar (and the bees are no longer guarding it).

https://www.amazon.com/35-Eggs-Day-Basic-Fitness-ebook/dp/B01N7CQZZV

The best advice i will give you is to go to book store, or online and buy a bodybuilding book. I recommend burn the fat, feed the muscle by tom venuto. dont be intimidated by the word "bodybuilding". Also check out the exercise cure. Since you have medical problems that book will help you also. Both are amazing reads and the two most helpful books i read. Anyway, Bodybuilding doesnt mean becoming a massive machine, its a lifestyle that involves taking care of your body. The discipline that you get from body building will let you look how you want to look, and will help you maintain that look for a long time. But if you want to skip the reading ill give you some tips and pointers that will help you.

1: mental preperation

Almost everyone i know who starts a diet ends up either falling off of it, or gaining weight after they reach their goal. Ive personally done it before also. The reason this happens is because people are ignorant to how dieting works, and how their bodys work. In order to lose fat you need to fight off bad habits and cravings, and replace them with healthy habits. It takes about a month to break bad habits and create new ones, so the first month is going to be really hard. But heres some stuff that will help make it easier for you.

● write down your goals on paper and look at them daily. You should have a short term goal (ex. Lose 10 pounds in 1 month), a 3 month goal (ex. Lose 20 pounds of fat, and be able to run a 5k) and a 1 year goal (ex. run a half marathon). Writing your goals down and reading them will help motivate you and remind you of what you are trying to achive.

● write down daily tasks, but write them as if you already did them. So write down say "i walked today" i did 30 push ups today" "i rode my bike for an hour today." Doing this may sound stupid but it will help you create positive habits, and will rewire your subconcious into doing these tasks. Of you dont write them like that and instead say "i will workout" "i will run later" and so on, you may end up putting off your exercise or procrastinating. This is also great for creating non exercise habits, and breaking bad ones also.

● track your calories! Use my fitness pal, its a free app and its amazing. Track down everything you eat, and visualize exactly what is going into your body. Nutrition is about 80% of the work when it comes to losing weight. The app also will tell you how many calories you can eat to lose whatever weight you want to lose, so its helpful.

2: starting off small

● weight training is key for losing fat. Lifting also wont make you huge, unless you want it to. Start off with a beginner routine with light weights. The weights shouldnt be so heavy that you cant lift them, but also shouldnt be to light that you can do over 12 reps with ease. You want to be able to do between 8-12 reps 3x while feeling it. If you dont want to use weight check out /r/bodyweightfitness for workouts using only your body.

Your body will drop fat fast this way.

3: do cardio

Cardio is very important for your body. It will really help you in the long run. You should do cardio 3x a week, any kind of cardio for an hour. Hiking, walking, bike riding, oliptical machine, steps, etc. Cardio will improve your endurance, help with your asthma and also will make your heart healthy.

4: cut out as much salt and sugar as you can!

That will get rid of fat and bloating and make you thinner. One really easy way to reduce your sugar intake is to only drink water. If you make tea or coffee use splenda. Dont listen to the fear mongerers that say its bad for you. Its really fine and wont do harm to you unless you use like 40 packets of it. Stay away from sodas and juice.

5: eat consistantly, and for the love of god dont skip breakfast!

You can buy a container of egg whites from the store for about 3 dollars. Make a cup of egg whites in the morning and grab a fruit before school and you have a nice breakfast that takes less then 5 minutes to make. Hard boil eggs and grab and go if you need to. Breakfast is super important so dont skip it! Also you can eat as many times a day as you want so long as you stay within your calorie count. I recommend eating 4-5 meals a day to fight off hunger. But you can do it however. Just make sure its consistant, your body isnt meant to yo-yo.

6: sleep!

Lack of sleep leads to poor habits, poor dietary choices and also slows down your body. Get no less then 6 hours of sleep a night, and aim for 8 hours or more.

Hope this helps and i look forward to seeing your progress pictures on here. This is a great community here and i hope you stay on track and reach your dream body! Best of luck :)

I suggest everyone reads this books by Dr. Russell Blaylock. He's a neurosurgeon that's been one of the most active voices in the fight against dangerous artificial sweeteners. I don't have time now but if you browse around YouTube you'll find videos where he also discusses the dangers of preservatives used in vaccines such as thiomersal (derived from Mercury) and aluminum. https://www.amazon.com/gp/aw/d/0929173252/ref=pd_aw_sim_14_1?ie=UTF8&psc=1&refRID=2EPDPN23HRHZ3E4E9YQ0&dpPl=1&dpID=51fEscI7YrL

Satiety function is highly individualized.

On average, protein-rich and high-fiber foods tend to be more filling. Potatoes have the highest satiety index. But things like satiety index and glycemic index are averages, and when you look at the individual data, you see huge variations.

Also, if you have any insulin resistance at all, even early stages, you'll find carbs (even high protein, high fiber) less satisfying than healthy fat.

Quite literally, trust your gut, not research on averages. You are not a statistic. If you want to learn more, I highly recommend The Hungry Brain.

If you want to get royally pissed off at our government and the food industry, I highly suggest reading both The Omnivores Dilemma and Food Politics.

The general run down is: You're eating garbage, and you have been for a long time, and when people try to properly educate the masses (including children), you better believe you're going to be greeted with massive opposition from food industry giants and their lobbyists.

In "Racing Weight: How to Get Lean for Peak Performance", Matt Fitzgerald talks about how former body builder and now professional triathlete T.J. Tollakson put himself on a 1,200 calorie a day diet to lose 35 pounds of muscle in a matter of weeks as he knew that the excess muscle would slow him down just as much as excess fat. (beginning of chapter 8)


It's all about what your priorities are.



Edit: Link to the book on amazon as someone also linked and recommended it in today's official Q&A thread:
https://www.amazon.com/dp/B00C3MFR2O/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

Are you just trolling now? It's seriously the first link. https://www.amazon.com/gp/aw/d/B01N7CQZZV/ref=mp_s_a_1_1?ie=UTF8&qid=1480620396&sr=8-1&pi=SX200_QL40&keywords=35+eggs+a+day&dpPl=1&dpID=51PZZjCxTuL&ref=plSrch

Perhaps start off with just making sure you're eating healthy to begin with before you concern yourself with how you feel about the food?

Thich Nat Hanh might be able to help you with this. Another one.

This is “blatantly” untrue. If you look at recent research such as that from Dr. Dale Bredesen ketogenic diets which include meat improve neurological function and reduce systemic inflammation. Depending on your genetic make up you may or may not respond well to saturated fat. PUFAs and omegas, simply are not unhealthy. That’s not to say that a whole foods plant based diet with primarily lean meat isn’t a good option for most. Also read The Plant Paradox and Grain Brain.

The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain https://www.amazon.com/dp/006242713X/ref=cm_sw_r_cp_api_i_5GJXDb2V4KW2Q


Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar--Your Brain's Silent Killers https://www.amazon.com/dp/0316485136/ref=cm_sw_r_cp_api_i_AIJXDbBZNYRTS

Okie dokie, here are a few tips:

• 1. Check out C25k - It's a structured and widely successful couch (not active) to running a 5k plan. It even has its own subreddit! Great place to start if you are currently not active and want to get into running specifically. Also look into running without heel striking, or also read the book "Born to Run", which is just highly motivational and will get you into the spirit! Here's a download link for an audiobook (torrent).
     
     
     
• 2. I know everyone and their mother's mother has an opinion about the best diet to do, but really I think that the paleo diet is the best all around way to go. Be prepared to ditch all kinds of grains and, if you can manage it, dairy. The best resources for this are Loren Cordain's original work on the subject, and an addendum written by a gym owner named Robb Wolf. I believe this diet, especially when done correctly (i.e. by eating grass fed beef and other high quality meats) has the most sound biological basis, and have also used it to great success (I also happen to recall that you just moved to Arcata, and luckily there is an abundance of high quality grass fed beef around here, as well as wild caught fish and the like). The only reason I am not on it now is because I have moved recently, am still unemployed, and have absolutely no money. I recently did a video blog of my progress on this diet on an 8 week challenge (during which time I dropped a ridiculous amount of weight, over 40 pounds), if you wanna see just PM me, I don't want to post a link to videos of me on Reddit in the open. There is also a subreddit for this, but it's mostly just a circle jerk making fun of vegetarians and showing off what food they ate today. Still though, it can give you some interesting meal ideas.
     
     
     
• 3. Just try to stay active! Hike in the redwood forest, stay on your feet, read up on some basic at home exercises. Supplement the C25K program with some bike riding or something on the off days (it only requires three days a week of running work).
     
     That's what comes to mind! Hope it helps.
     
     
     EDIT - Formatting, and added some links.
     
     EDIT 2 - you asked for websites! This one has an awesome quick start guide and lots of other good stuff. This one has some useful tools. These are the sites of the authors of the books I posted above, I have both books and love them dearly. There are also a TON of data online if you google around!

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

The Audacity of the “Anti-Vaxxer”

40 years ago, vaccine reactions were almost never discussed. Vaccines were overwhelmingly believed to have saved humanity from a variety of diseases that had plagued mankind for generations. Although mistakes had been made, for the most part, “the benefits far outweigh the negative effects.”

Today, the accepted “wisdom” holds that although severe reactions to vaccines have been documented, including brain damage and death, they are rare enough that the success of the vaccine “program” is more important. According to Russell Blaylock, MD:

>I reported a conversation coming from the Simpsonwood conference held in Norcross, Georgia, attended by 53 specialists in vaccine effects—including members of the World Health Organization and major vaccine manufacturers—concerning data indicating that vaccines were causing a statistically significant increase in childhood neurodevelopmental problems.

>One of the attended stated that his main goal is to see that every child in this country receives his vaccines, today, tomorrow and forever. In other words, he could care less that the vaccines are significantly damaging children's brains and altering their brain development.

Russell Blaylock, although a somewhat controversial figure, is known for his work in pioneering treatments for certain brain tumors, “as well as improving certain operations treating water on the brain.”

Some of Dr. Blaylock's controversial views include his claim that aspartame may be unsafe even in small doses and that the H1N1 (swine flu) vaccine may carry more risks than the flu itself.

Blaylock claims that physicians are more regimented than any time in history and that “today they do what they are told without question.”

Because of this regimentation—this death of creativity—most doctors are completely unprepared when confronted with potentially vaccine-damaged children and their parents.

Although a popular field in neuroscience, many physicians know very little about excitotoxicity, the major mechanism in virtually all brain disorders. Blaylock, who wrote a book on the subject, continues:

>Some of the most devastating side effects of vaccines involve neurological damage, including encephalitis, transverse myelitis, peripheral nerve damage, seizures, mental retardation, language delays, multiple sclerosis, behavioral problems, and SSPE.

>Most physicians, especially pediatricians, think these events are “rare” and must be accepted to gain the benefit of vaccines. In fact, these adverse vaccine reactions are not as rare as many believe...medical authorities are using clever ploys to hide and alter the data on vaccine injuries.

>They reclassify problems, deny a connection to the vaccines and more often than not, just brush such reactions off as “normal.” For example, one deception is to classify cases of polio as “aseptic meningitis.” By doing so, vaccine proponents can give the illusion that the polio vaccine policy was more successful than it actually was.

An example of this reclassification ploy is the label of sudden infant death syndrome (SIDS). In a 1982 study, 70% of SIDS cases were shown to follow the DPT vaccination within three weeks.

>In order to avoid admitting that the sudden stoppage of breathing by a baby within hours to weeks of these vaccines was due to the vaccines, the vaccine defenders merely created a new disease and gave it the incredible name of sudden infant death syndrome, which is like naming it the “Baby Mysteriously Dies of Anything but a Vaccine Injury Syndrome.”

As is detailed in David Oshinsky's Polio: An American Story, the early creators of the polio vaccine knew the product was contaminated with an unknown number of viruses, and that at least 100 million people have been exposed to these viruses.

>They also knew that Dr. Bernice Eddy, a microbiologist at the National Institutes of Health, had proven that the SV40 virus, present in both the killed and live vaccines, caused cancer in experimental animals. The public was not informed of this contamination until decades later. Worse, they continued to give the tainted vaccine to children assuming that it would not cause cancer. Modern science has proven them wrong.

Dr. Blaylock continues by observing that most physicians, even pediatricians, know little about the brains of young children:

>There is evidence that the great number of vaccines given to our children, and adults, is causing injury to their nervous systems and that it reduces the ability of people to think, learn, behave and function as normal adults.

>It is well known and accepted that when you vaccinate someone, lets say by a shot in the arm, the body's immune system is thrown into high gear. What is less well known by doctors in practice, especially by pediatricians, is that it also activates the brain's special immune system.

>The central immune cells in the brain are called microglia (they also involve astrocytes). These normally sleeping immune cells become highly activated when a vaccination is given. Until activated they remain immobile, but after activation they can move around the brain like an amoeba, secreting very toxic amounts of inflammatory chemicals (called cytokines) and two forms of excitotoxins (glutamate and quinolinic acid). This puts the brain in a chronically inflamed state.

There can also be the risk of vaccine-induced seizures:

>Multiple vaccines during a single visit, or combination vaccines, raise the risk even higher. Seizures following a vaccination are due to two things happening in the brain. One is that many vaccines can cause a high fever, and this can trigger a seizure in seizure-prone babies, children and some adults.

>It is also known that overstimulation of the immune system, which can occur with certain types of vaccines and especially when multiple vaccines are given during one office visit, can cause seizures. The excess activation of the body's immune system leads to overactivation of the brain's microglia, and the subsequent release of the excitotoxins leads to the seizure. This mechanism has been carefully worked out in the laboratory—it is not a theory.

Blaylock believes that vaccines can cause seizures even days later and that multiple seizures indicate a severely inflamed brain and the need for immediate medical attention. These “seizures” can also be “silent” in that they can be expressed behaviorally, such as periods of confusion or irritability.

The human brain develops much differently than most animals in that long after birth the brain still undergoes dramatic formation of its pathways. Much of this formation happens within the first two years, although it continues until age 25-27.

>Excess vaccination disrupts this critical process and can result in a malformed brain, which manifests as either subtle impairment in thinking, concentration, attention, behavior or language, or serious problems with these processes.

>It has also been shown that excess immune stimulation by vaccination can trigger an interaction between excitotoxicity and brain inflammatory cytokines that greatly magnifies the damage, and can do so for decades.

On an absolute basal level it's not incorrect but it's an extreme over simplification.

http://authoritynutrition.com/debunking-the-calorie-myth/

http://www.amazon.ca/The-Poor-Misunderstood-Calorie-Calories/dp/1453843612

http://caloriesproper.com/cico-and-rant/

http://www.reddit.com/r/ketogains/comments/29p2jp/science_you_simply_eat_too_much_and_exercise_too/

A calorie isn't always a calorie, nutrient partitioning and hormone levels play way more in weight loss. The bigger question being what is your energy out, how do you calculate it, and how much energy do you actually get some certain foods.

>The point of your diet (i.e. Keto or others) should be to make keeping your intake lower than your output near effortless.

Key word being, should. Most "diets" work on counting calories or restricting intake, the ones that work better are about reducing appetite.

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!

Add this link to your post:

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

Buy Racing Weight by Matt Fitzgerald, it's the best resource out there on nutrition for endurance athletes.

https://www.amazon.com/dp/B00C3MFR2O/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

Since your weight is very much in the healthy range with a BMI of 21.8, I think a pound per week weight loss may be a touch aggressive. It means that, on average, you are eating about 500 calories per day less than you are burning. It's not dangerous to eat at that deficit, but it will impact your training and energy levels more than, say, a 200 calorie per day deficit.

I'd recommend checking out the book Racing Weight. It's all about the ideal way to get to your optimal weight for running and other endurance activities with minimal impact to your training. The key takeaway for me was to only attempt to lose weight outside of dedicated training cycles.

Personally, in my "journey" from 130 pounds to 120 (I'm 5'4"), I kept my calorie deficit really small, eating about 100-200 calories per day under maintenance for something around 1 pound per month weight loss. It was slow, but it allowed me to keep my energy up for training.

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!

He did the math!

I also like to remind myself that punishing my body to work through 120kg/260lb of fat, even if I did, is asking a lot. This is one of the causes of cancers and other diseases, when we make the body work harder than it needs to.

Related: one of my favorite books from a cycling legend, recommending NOT hardcore cycling, jogging, or doing any other endurance sport for exercise - plus eating bacon and fats!

Eat Bacon, Don't Jog: Get Strong, Get Lean at Amazon

The best book I've read about general nutrition information is The Poor Misunderstood Calorie

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 not trying to be preachy or convert you. The idea that vegetarian/vegan diets are unhealthy, for the vast majority of people, is a myth. Infants, teens, adults, and the elderly can get everything they need from plant foods, with a small amount of supplementation for vegans: B12 mostly. Athletes can also excel on vegan diets with a little more planning & effort: http://www.brendanbrazier.com/

If you look at the obesity epidemic in the US, the rates of heart disease, cancer, and diabetes, it's the meat-heavy Standard American Diet that's killing people.

Pretty much the only people that have difficulty thriving on veg diets are those with celiac or other food allergies that exclude beans/tofu, gluten, grains, etc.

But if you're interested in at least thinking about it, this is a good starter book:
http://www.amazon.com/New-Becoming-Vegetarian-Essential-Healthy/dp/1570671443/

Cholesterol Con?

https://www.amazon.com/Great-Cholesterol-Really-Causes-Disease/dp/1844546101

Statin drugs are a joke.
http://www.amazon.com/The-Great-Cholesterol-Con-Disease/dp/1844546101

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.

https://www.amazon.com/dp/B00Y7USB14/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

The books reviews ^ https://www.goodreads.com/book/show/25663961-how-not-to-die

Eating unprocessed, whole plant foods will do you well. A very basic outline:

Breakfast: Banana + Seasonal Fruit. Oatmeal + almond milk nuked in microwave with cinnamon.

Lunch: Black bean burrito with salsa, guac and spinach and red peppers and onions and olives and whatever you like

Dinner: White rice/sweet potatoe/black beans or kidney beans with spices of your choosing.

Last but not least:

THE best vegan youtube channel on how to eat, https://www.youtube.com/watch?v=w8SMtEIVzGk


bonus!
why i quit paleo - https://www.youtube.com/watch?v=tbH6TIdtZ3Q

Have a read/watch on nutritionfacts.org about milk.

As for switching to a plant-based diet being unhealthy. . . No. Plants are healthy, eat as many of them as you like and stop poisoning yourself with animal products and processed foods. Maybe read a good book about nutrition like "How Not to Die" by Dr. Michael Greger - ebook currently on sale for $3.00. Or "The Healthiest Diet on the Planet" by Dr. John McDougall.

here

You need this:

http://www.amazon.com/Savor-Mindful-Eating-Life/dp/0061697702

I went to one AA meeting when I first got clean and never went back. I understand people have found support and success in it but to me, personally, I felt it only increased the stigma of drug addicts as these broken hopeless people barely hanging on by a thread. It's an outdated system that relies on little science or attempting to progress the participants and relies more on holding people in place and focusing on the past. Instead I just worked towards becoming a normal person. Here are some of the resources I used:

r/Fitness - Getting Started: Exercise is probably the #1 thing that will aid you in recovering. It can help your brain learn to produce normal quantities of dopamine again as well as improve your heath, mood, well being and confidence.

Meetup: You can use this site to find people in your area with similar interests. I found a hiking group and a D&D group on here which I still regularly join.

Craigslist: Same as above - look for groups, activities, volunteer work, whatever.

Diet

This will be the other major player in your recovery. Understanding your diet will allow you to improve your health,mood, energy, and help recover whatever damage the drugs may have done to your body.

How Not To Die Cookbook

Life Changing Foods

The Plant Paradox

Power Foods For The Brain

Mental Health

Understand whats going on inside your head and how to deal with it is also an important step to not only recovery but enjoying life as a whole.

Feeling Good: The New Mood Therapy

The Emotional Life Of Your Brain

Furiously Happy

The Science of Enlightenment: How Meditation Works

Educational

If you are like me you probably felt like a dumbass when you first got clean. I think retraining your brain on learning, relearning things you may have forgot after long term drug use, and just learning new things in general will all help you in recovery. Knowledge is power and the more you learn the more confident in yourself and future learning tasks you become.

Illegal Drugs: A Complete Guide to their History, Chemistry, Use, and Abuse

Why Nations Fails

Ideas: A History of Thought and Invention, from Fire to Freud

The Modern Mind: An Intellectual History of the 20th Century

Thinking, Fast and Slow

The Financial Peace Planner: A Step-by-Step Guide to Restoring Your Family's Financial Health

Continued Education / Skills Development

EdX: Take tons of free college courses.

Udemy: Tons of onine courses ranging from writing to marketing to design, all kinds of stuff.

Cybrary: Teach yourself everything from IT to Network Security skills

Khan Academy: Refresh on pretty much anything from highschool/early college.

There are many more resources available these are just ones I myself have used over the past couple years of fixing my life. Remember you don't have to let your past be a monkey on your back throughout the future. There are plenty of resources available now-a-days to take matters into your own hands.

*Disclaimer: I am not here to argue about anyone's personal feelings on AA**

I just picked up:

The Hungry Brain: Outsmarting the Instincts That Make Us Overeat https://www.amazon.com/dp/125008119X/ref=cm_sw_r_cp_apa_i_Blr0Cb8X9XAMW

For real, why do we over eat?

Defending Beef: The Case for Sustainable Meat Production https://www.amazon.com/dp/1603585362/ref=cm_sw_r_cp_apa_i_Zmr0CbKVN2MJX

I'm very interested in the regenerative ag movement, and am not entirely convinced red meat is the scourge of the earth.

If it makes you feel any better, you're not alone! I'm almost finished reading Hungry Brain right now and the science behind our appetite and adiposity is so fascinating! There's more to it than willpower, you're not "weak" for behaving that way. If you're in the mood for a book I couldn't recommend that more!

Well, a few thoughts...

It does sound like Keto but with a few restrictions. In particular NO ALCOHOL and mandatory veggies (micronutrients) for every meal.

This tracks well with my personal experience.

I have been doing lazy keto with acceptable results, but decided to tweak it in what turns out to be largely the same direction as this "evolv" diet. This largely based on reading The Secret Life of Fat and Always Hungry. My takeaway was that my underlying problem seems to be an accumulation of metabolically active fat, so basically too much visceral fat and possible accumulation of fat in the liver.

Now, I like a drink, and it had turned into my "guilt free snack" on Keto. After all, low or no carbs, right? But if the goal is to rid your liver of accumulated fat, it seems like a bad ide to hit it with alcohol on a regular basis.

Results? Well, I was losing about a pound pr. week before. Now I'm losing 2 pounds pr. week, and feel way less cravings.

TL;DR: For me keto works, but keto with no alcohol and more greens works roughly twice as well. Jury out on whether my metabolism is actually "getting a reset"


EDIT: Perhaps relevant: https://www.reddit.com/r/ketoscience/comments/5ucwts/what_kind_of_fat_goes_first/

I've got a possible cure for you, but, it's kind of a complete pain in the ass.

Strict organic paleo diet, sunlight, no drugs / weed / alcohol. High on life, no bullshit.

I'd imagine most of your energy comes from carbs (vs fats / proteins), and these carbs are from wheat/dairy/soy/grain/processed food with their anti-nutrients plus added pesticides, preservatives, and GMO toxins.

Took me about 3 months to switch fuels and go into ketosis. Feels good.

The books would be A B. I have them both in pdf if you're interested.

400% chance of cancer increase if you consume meat and dairy.
It's science: https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568

Also, the Animal Agriculture industry is the #1 Contributor to Change in Climate. – Stanford Law School --> https://journals.law.stanford.edu/stanford-environmental-law-journal-elj/blog/leading-cause-everything-one-industry-destroying-our-planet-and-our-ability-thrive-it

Y'all should be Vegans. Maybe you'd live longer.

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.

All the answers are here: https://www.amazon.com/dp/B00HFKX24Y/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

Sobre suplementos, la gente de examine.com hizo un post en su blog (en este momento no encuentro el link exacto) y otro como invitados muy completos. Básicamente lo que vale la pena es D3, K2, creatina y aceite de pescado.

Como dijeron por ahí, lo más importante es una buena dieta. Sobre eso, lo mejor que leí es Death by Food Pyramid (menudo título) de Denise Minger.

Update: sigo sin encontrar el post que mencioné en examine.com. Agrego tres que me parecen interesantes:

• 3 Supplements that Absolutely Work (examine.com, cortito y al pie)
  
• Beginner's Guide to Supplements (examine.com)
  
• What Supplements Should I Take? (nerdfitness.com, muy completo y con muchas referencias)

I suggest reading the book by the doctor who started nutrition facts which fully explains the scientific evidence and includes all of the studies it's aptly named:
How not to die by Dr. Michael Greger
https://www.amazon.com/How-Not-Die-Discover-Scientifically-ebook/dp/B00Y7USB14?ie=UTF8&btkr=1&ref_=dp-kindle-redirect

If he's really science minded - is he into nutrition? How Not to Die is essentially a review of all the most current research into meat/dairy in our diets - fully 1/3 of the book is references to the studies included. It's a pretty convincing argument from solely the nutritional aspect on what meat does to our bodies, obviously I don't need the arguments but I think as an omni I would find it pretty bracing. My SO Is nearly vegan (but sometimes will eat meat like yours) so this is the book I have lined up for him as soon as he has time after writing his CFA exams next month.

I see. One trick to regain the flavor of simple things is slowness. Chewing with curiosity, very slowly, trying to concentrate on how flavor change in your mouth with time. One hardcore advice is this

I know I'm late to the party, but you might enjoy reading Savor.

Your constant need to be eating might by psychological -- maybe you're doing other things while eating and thus not truly savoring and tasting the food. Check out these 2 books, they might have some answers for you:

1. Intuitive Eating
   
   
2. Savor

You may be having trouble with Wheat Germ Agglutinin (aka WGA, a lectin found in whole grain wheat flour) and/or Transglutaminase (aka 'meat glue'), transglutaminase is used to replace yeast in a large amount of the United State's baked goods. Whole grain baked goods and pastas not only have gluten but also WGA, making white bread, which only contains gluten, actually the healthier option from a gut and overall perspective. WGA promotes inflammation, interferes with the digestion of proteins, kills cells, and all sorts of other bad effects, making it worse than gluten by far. The 'whole grain goodness' fad starting decades ago kicked this off in America. And transglutaminase, the yeast substitute, actually causes the body to become gluten sensitive if it wasn't already. This is why cultures that depend on gluten as a major source of protein are fine with it. Seitan is a dietary staple in Indonesia, and while it contains gluten it does not contain WGA.

I'm gonna guess you're in the U.S., it's entirely possible that if you ordered a loaf of sourdough in France you might experience no brain fog or muscle tension (not to mention the fermentation process of sourdough actually eats up extra gluten, compared to conventional bread making). This is why many gluten sensitive people have reported minimal to no symptoms while eating bread goods in parts of Europe.

Second thing relates to what you said about studies focusing on gastric distress, that's probably true, but at this point it is well known that the gut effects the brain in many ways, and not insignificantly. What you see as brain fog and muscle stiffness may very well start in the gut. I might be mistaken but I think Chris Kresser has talked about the connection of the gut to other parts of the body. He's a very smart guy and I like him a lot but I want to direct you to someone with a fair amount more (medical) experience, Dr. Steven Gundry. Check out The Plant Paradox, I highly recommend you read this even if you have no intention of changing your diet (I didn't when I first started reading, been battling gut issues and symptoms like you describe for 5 years, going gluten free for 3 of those years hardly helped though, and I learned why in the book), he gives a fantastic summary of why foods humans have been eating for thousands of years are suddenly turning against us. Can't recommend it enough. I could go on but I am not a scientist or a doctor but Steven Gundry is, his book will do a better job than me summing it up here.

I hope you find this helpful and informative, I wanted to reply to you yesterday, before your comment was buried at the bottom, little late now so I guess I wrote this all out just for you since no one else is gonna see it :P Hope you have a good weekend!

Edit: spelling. Also meant to say, I'm still gluten free due to keto but I do think gluten has gotten a very bad rap here in the U.S. in the past several years. There are certainly good reasons why gluten-free foods and diets have taken off but some of them have less to do with the gluten itself and more to do with our food industries and the way foods are harvested and processed.

Kev, we all try different paths to get us to where we want to go. If this works for you that's great, but for me it wouldn't be sustainable long-term. HcG just seems a little scammy to me, however if you're committed to it, I would throw in some vitamin D too. Breaking 500 is a great first step (it is nice to see the numbers drop!). I do worry that you're not getting enough real food with this diet.

I started well above where you are now so I know where you're coming from in wanting to get it done with (I still don't like to tell others how bad I got). I've tried most of the diets and fads out there, but what finally turned me around was reading Tim Ferris' 4hr body, Gary Taubes' Good Calories, Bad Calories, Rob Wolff's Paleo Solution, Loren Cordain's Paleo Diet and Mark Sisson's Primal Blueprint. I've culled what works for me from these and have been eating pretty much Paleo/Keto since November. I've dropped over 50lbs since then at about 2000-2200 cals day. I know it's not biggest loser territory, but slow and steady wins the race. Most of all, it's something I can live with long term. So far my only exercise has been walking and some stationary bike.

What made the change easier for me was I found a lifestyle rather than a diet to follow. That's not to say I haven't had the occasional setbacks (god I miss pizza and beer), but I'm getting there and you will too. Best of luck on your quest...

tl/dr - Plan's not for me, don't be afraid to try something else. Knock em dead kid!

Follow the doctor's advice.

If he wants to try a dietary approach, there are a bunch of different options, many different books. He will have to try different things to figure out what works best for him. If he's really determined, with some luck something will work for him.

Life Without Bread is a low-carb approach.

Breaking the Vicious Cycle works for some.

Inflammatory Bowel Disease by Hunter may be useful; haven't read it yet myself.

I think Cordain's Paleo diet book addresses autoimmune disease. I liked his approach.

Robb Wolf's Paleo book is only slightly different, and also addresses autoimmune disease.

No one diet works for everyone. Some people never find specific dietary guidelines that work. Many people can identify foods that are particularly problematic, and finding these may start with a particularly monotonous diet, followed by adding in individual food items to determine tolerance. I think Hunter's book goes that route, but I'm uncertain.

Things that work for some: extremes, such as vegan/extreme vegetarian, or total carnivore. Highly recommended: fermented foods. Avoid sugar.

http://www.amazon.com/Grain-Brain-Surprising-Sugar--Your-Killers/dp/031623480X

http://www.amazon.com/Wheat-Belly-Lose-Weight-Health/dp/1609614798

http://www.amazon.com/The-Paleo-Diet-Healthy-Designed/dp/0470913029

http://www.amazon.com/Paleo-Diet-Athletes-Nutritional-Performance/dp/160961917X

http://www.amazon.com/Gluten-Connection-Sensitivity-Sabotaging-Control/dp/1594863873

http://www.amazon.com/Dangerous-Grains-Gluten-Cereal-Hazardous/dp/1583331298

http://www.amazon.com/Healthier-Without-Wheat-Understanding-Intolerance/dp/0976853795

http://www.amazon.com/Going-Against-Grain-Reducing-Revitalize/dp/0658017225

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

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

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.

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

No, I have read most of the books out there on keto/LCHF. I picked up this little gem, not too long ago. It was a quick read and put all the science into concise, easy to understand language.

http://www.amazon.ca/Eat-Bacon-Dont-Jog-Bullshit/dp/0761180540

Not at all. They're for anyone. And if you really want to make it to the goal you're setting for yourself you're going to need to learn the stuff in my book at some point.

For workouts, start with Body Sculpting Bible:
https://www.amazon.com/Body-Sculpting-Bible-Men-Third/dp/1578264006


For mindset, start with my book.

and for learning how to eat, read this:
https://www.amazon.com/Burn-Fat-Feed-Muscle-Transform/dp/0804137846

I recommend this book:
Burn the Fat, Feed the Muscle: Transform Your Body Forever
https://www.amazon.com/dp/0804137846/ref=cm_sw_r_cp_api_2cW3BbP4B093T

I was diagnosed in 1996 (age 16) with relapsing remitting MS. I suffered with flare ups and complications every year for the next decade, but never sustained any permanent neurological damage. I got hit hard in 2006 which resulted in mild permanent disability. It was then that I decided to take the disease very seriously. I pursued many treatments, both conventional and unconventional. Here is what I did:

1. Prescription medication Rebif - Interferon medication that I took for six months. I went off of it due to horrible side effects that left me with constant flu-like symptoms. This is an expensive drug (~$20k/yr).
   
   
2. Prescription medication Copaxone - I took this medication following Rebif for about 1 year. This is an expensive drug (~$20k/yr). I stopped taking it to see if it was actually doing anything. Recent studies suggest it doesn't alter disease progression.
   
   
3. Vegetarian diet - I cut out all meat from my diet, this was part of a concerted effort on my part to eat more healthfully.
   
   
4. Avoidance of excitotoxins - after doing some research I decided it was worth trying to avoid certain food additives that are known neurotoxins. Be aware that glutimates come under the guise of many different labels.
   
   
5. Exercise - I adopted cycling and running as habits in my life. This was part of a general effort to improve my health (weight 2006: 215lbs, 2010: 170lbs ). I run ~20mi/wk or cycle ~100mi/wk.
   
   
6. Cannabinoids to treat MS symptoms - Does wonders for spasticity, numbness and pain. I have a prescription for Marinol, but it isn't nearly as good as the real thing.
   
   I'm happy to report that I had an MRI 2 weeks ago and I have NO DISEASE PROGRESSION AT ALL since 2006. I've been off of all pharmaceutical therapies since 2008. I am able to keep my disease at bay with my diet and exercise choices.
   
   MS is not a very well understood disease. I think I've found a treatment that works for me, but your case may be different. The good news for you is that she was diagnosed early in life, which is usually correlated with slow disease progression.
   
   Don't give up. There are lots of ways to approach MS treatments, and I encourage you to do research and experiment and find something that works for her specific case. Good luck.

http://www.amazon.com/Excitotoxins-The-Taste-That-Kills/dp/0929173252

Two books I have found very helpful are The Hungry Brain by Stephan Guyenet and Salt Sugar Fat by Michael Moss. The Hungry Brain goes really in-depth into the neurobiology of how our non-conscious mind influences decisions and regulates eating behavior. The modern food environment triggers some very primitive responses in our brains and makes us want to eat far more than we should. Salt Sugar Fat is about the food industry’s part in that. Food companies (very understandably) want us to buy and eat as much as possible, and they spend an immense amount of time and money designing foods that tap into the brain circuits Guyenet talks about to get us to do it. Together the books have been pretty motivating, and I feel like knowing what’s going on in my head has helped me put together a way of eating that’s sustainable.

The poor, misunderstood calorie :-)

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

I eat 100% paleo, if you wwant to learn more I recommend a book, easy read http://www.amazon.com/It-Starts-Food-Discover-Unexpected/dp/1936608898 also Crossfiting got me here

I highly recommend "It Starts With Food": http://www.amazon.com/It-Starts-Food-Discover-Unexpected/dp/1936608898

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.

Animal products have more negative impacts to your health than positive. Not only do animal product cause inflammation but also cause cancer. Dr. T. Colin Campbell's book, The China Study concluded that animal protein, casein in this case proliferated cancer growth in all stages. Only plant proteins were found to decrease cancer cell growth. Of course doctors have been making correlation between animal products and coronary heart disease for years. This is due to the free fats from the saturated fats in animal products, which only exist in animal products. Animal products also contain no fiber, which is essential to digestive health. So no, there aren't many positive health impacts for animal products.

For many people, researching independent farmers is just not an economical or feasible choice. Most people are going to get conventionally raised animal products and vegetables. Unless you're heavily invested in the farming community, I doubt every farmer will fit into your checklist. What happens on farms, and what they say happens are not the same in many cases. Sure your checklist would be great in a perfect world, but it's really a drop in the bucket in terms of overall impact on the world. It takes about 1/6th of an acre to feed one vegan per year, ½ an acre to feed a vegetarian and 3 acres to feed a meat eater.

>Give their animals a better, statistically longer life and quicker, more painless death than anything they could hope for in the wild.

Only this part is needless. You can obtain every nutrient, mineral, and amino acid you need from a plant based diet. You can't humanely kill a being that doesn't want to die in the first place.

I started our debate with a question that you never answered. What is more important: your tastebuds, or an animal's life?

https://www.amazon.com/gp/aw/d/1941631568/ref=dp_ob_neva_mobile

Also, how do you know you won't be healthier on a whole food plant-based diet without trying it for a few months? What if your stubbornness is limiting you from feeling even healthier than you do now?

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.

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.

For better or worse I've become sort of a follower of Pete Pfitzinger. His book Faster Road Racing has become my go to resource for all things training. His break down of nutrition is only 1 chapter but I found it very helpful when I transitioned off of a Keto diet and into fueling my running. It also explains each type of run. The reason for each type of run. The proper paces and goals for each. I use the Half Marathon training plan as my daily schedule. Following this plan and the information in the book I've gone from a 2:20:xx half in May, to a 2:09:xx in July to progression runs under 2:00:xx a few weeks ago. I'm hoping to go sub 1:55:xx in 3 weeks but we'll have to wait and see on that one.

There are also some other books that come highly recommended on the nutrition front. Racing Weight by Matt Fitzgerald comes to mind first along with all of it's follow up cook books and web sites. I don't buy into all of his ideas but a lot of people do and some of it is really pretty sound advice.

Try this link?

I really recommend Matt Fitzgeralds "Racing Weight", there's an entire chapter devoted to discovering your ideal race weight.

TLDR:

1. Find the ideal body fat % that corresponds do athletes in your sport/age/level
   
2. Determine what weight you would be if you were at that %
   
3. Experiment around the fringes of your ideal (e.g. is your performance in races better if you weigh 'X')
   
   The entire book is full of great tips for maintaining a healthy diet for competitive endurance athletes.

Racing Weight by Matt Fitzgerald has a couple chapters on body type and ideal body fat percentages.

The short answer to your question is "No" there is simply no diet that is best for everyone. If you want the "Why" this is true I'd highly recommend Death By Food Pyramid by Denise Minger.

I try not to eat dairy or meat products because of the health risk. I also avoid drinking alcohol (a lot of the "vegans for health reasons" ignore this one haha). I've watched this documentary and it's not great.

I am a grad student so I have access to all the studies and I read a bunch before making the decision to go vegan. This book has some good information.

I've also read the studies that are funded by the meat and dairy industry just to round it out. Based on what I have read I really think there is evidence that meat, dairy and alcohol lead to an early death.

But... not being overfat and exercising and only drinking in moderation would vastly improve the health outcomes of many Americans. Most Americans are overweight --> this shortens your life. A lot of Americans would live longer if they lost weight. If they only way they can do that is something unhealthy (according to me, ha) like "keto" I really think they should do it.


In my personal experience (which is not evidence for anything because anecdotes are not evidence). I feel much healthier eating vegan and working out 6 days a week. I'm a healthy weight. I feel strong. I sleep better. My skin looks good. I am also able to think more clearly...but how much of this is just coincidence?


My husband and I will raise the baby vegan but we cheat and eat meat about once a month. We also have an occasional cocktail. When we cheat we never eat eggs or chicken (based on what I've read those seem like the worst for you...) also cheese fucking destroys your stomach if you have been off it a while. Probably the dairy intolerance popping up that most humans have.


This was a book, ha.

TLDR: I'm not a doctor, just a scientist. I went vegan after reading the research not watching these types of documentaries.

Read Eat Like You Care for 30+ common excuses and logical answers to them, and watch Mic the Vegan episodes that interest you. He is great at debating/debunking always cites his sources. For in-depth health stuff I would read How Not to Die as well as any Nutrition Facts videos that interest you, also with all sources cited.

After a while the excuses get so repetitive it becomes easy. And remember, any time you can replace the animal in question with a dog, it's usually a very easy way to get your point across:

-Should we drink dog milk?

-Should dogs be in zoos?

-Should we have dog-fur coats?

-Should we cage puppies for veal?

-Should we eat dogs because they have a smaller carbon footprint than cows?

Etc...

Also, remind your friend that "Vegan" is just a useful term to encompass your principals. You have made an ethical decision to not contribute to harming animals. Veganism just happens to be in line with those ethics and is a useful term for expressing them. If there were no word for "vegan" you would still be doing the same thing, you would just have to do a lot of detailed explaining at restaurants and dinner parties.

This is a book that was really helpful for me: <http://www.amazon.com/Savor-Mindful-Eating-Life/dp/0061697702>

I like this book, it is not directly about emotional eating but more of a mindfulness approach to eating in general.

https://www.amazon.com/Savor-Mindful-Eating-Life/dp/0061697702

Check out the book savour by thich nhat hanh

https://www.amazon.com/Savor-Mindful-Eating-Life/dp/0061697702

https://www.amazon.com/Plant-Paradox-Dangers-Healthy-Disease/dp/006242713X

This book is a good start: https://www.amazon.com/Plant-Paradox-Dangers-Healthy-Disease/dp/006242713X

Every body is different but we all have some common traits. Have you ever looked at Dr. Gundry?

https://www.amazon.com/Plant-Paradox-Dangers-Healthy-Disease/dp/006242713X

Read the reviews...

This isn’t evidence but this book lays out the idea of how some vegetables may cause you harm from their natural pesticides.


The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain https://www.amazon.com/dp/006242713X/ref=cm_sw_r_cp_api_i_FNyYDbRB0DC8E

There are more reasons to avoid all grains. I already noted one doctor's Grain Brain book above and grains' tendency to be inflammatory.

Dr. Gundry in his Plant Paradox book advances a theory that auto-immune conditions are caused by gut problems and that grains are a problematic issue there too.

The excess calorie idea you advance is no doubt true, but as MSers if we're having gut/intestinal problems, are forced by the disease towards a too-sedentary lifestyle (and its concerns about weight), those 2 issues force us to logically want to eat high-nutrition foods rather than foods with calories that don't give us much nutrition (i.e. grains).

You must be a Monsanto shill! For anyone else who may be reading this, there are quite a few books written that talk about how bad for you grains are, and many of them mention legumes, as well. Deadly Harvest: https://www.amazon.com/Deadly-Harvest-Intimate-Relationship-Between/dp/0757001424. The Perfect Health Diet: https://www.amazon.com/Perfect-Health-Diet-Regain-Weight/dp/1451699158/ref=sr_1_1?s=books&ie=UTF8&qid=1483807336&sr=1-1&keywords=the+perfect+health+diet Grain Brain https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X%3FSubscriptionId%3DAKIAILSHYYTFIVPWUY6Q%26tag%3Dduckduckgo-osx-20%26linkCode%3Dxm2%26camp%3D2025%26creative%3D165953%26creativeASIN%3D031623480X
and Bulletproof https://www.amazon.com/Bulletproof-Diet-Reclaim-Energy-Upgrade/dp/162336518X%3FSubscriptionId%3DAKIAILSHYYTFIVPWUY6Q%26tag%3Dduckduckgo-osx-20%26linkCode%3Dxm2%26camp%3D2025%26creative%3D165953%26creativeASIN%3D162336518X: https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X%3FSubscriptionId%3DAKIAILSHYYTFIVPWUY6Q%26tag%3Dduckduckgo-osx-20%26linkCode%3Dxm2%26camp%3D2025%26creative%3D165953%26creativeASIN%3D031623480X are just 4 of many. Oh, and I can't forget the Paleo diet book! https://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0470913029%3FSubscriptionId%3DAKIAILSHYYTFIVPWUY6Q%26tag%3Dduckduckgo-osx-20%26linkCode%3Dxm2%26camp%3D2025%26creative%3D165953%26creativeASIN%3D0470913029. These books all have hundreds of comments from people claiming their health improved after cutting out legumes and grains. I personally went from being very, very sick on a mostly vegetarian diet high in grains and legumes to almost cured of my illness after cutting out the grains and legumes completely.

For me it was after reading Grain Brain. I don't have any medical issues and I'm not over weight, but the idea that eating grains (and carbs) could eventually make me more likely to have Alzheimer's in the future bothered me.

I read more books such as Wheat Belly and [The Paleo Diet] (http://www.amazon.com/The-Paleo-Diet-Healthy-Designed/dp/0470913029) and felt that for my long term health, it would be best for me to cut out carbs.

Also, minimizing sugar and simple carbs helps prevent/slow down aging of the skin caused by glycation. Weight loss and body recomposition is a nice bonus though :).

Edit: Formatting.

> "wheat changing in the last few decades is bollocks then"

If you have the interest, and time, in learning a few things about the human diet, here are a few good reads.

The Wheat Belly written by a cardiologist who noticed how wheat based foods were slowly killing his patients.

Robb Wolf {a PHd research scientist} - The Paleo Solution will give you a good understanding of why wheats and grains are not good for you.

Loren Cordain {another PHd research scientist} - The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat more good information about what we used to eat compared to what many eat now.

If you read this three books, you'll have a much better understanding of why wheats, grains and breads really aren't good for you.

Update:

The part I'm referring to: http://i.imgur.com/14pu8.png

Some other chapters reference alkaline foods and kidney stones but I'm hardly going to scan the entire book! :p

If you're interested it's The Paleo Diet

I'm only about 80 pages in because I picked it up yesterday and I'm a slow reader but it's quite interesting. The book seems to promote a lot of food and isn't targeted at inducing ketosis although the message is similar to that of Atkins and Keto approaches in that it demonizes refined sugars, starches and trans fats. The rest really seems to be how to STAY healthy and eat well rather than how to lose weight extremely quickly (Atkins).

The more I read it and refer back to it, the more similarities I see with Atkins OWL and Maintenance phases except Atkins is much less strict about "modern" or "processed" foods like salami, cheese and dairy. Generally, both Atkins and Cordain seem to agree that moderate amounts of the right fats are good for you and that a carbohydrate-rich diet is not good for you.

One thing that's fucked me right off is that neither book can agree on consumption of salt. Atkins says there is no solid evidence linking salt consumption to illnesses, referencing several studies and Cordain says that salt should never be added to your paleo food as there's already enough in it and that our distant ancestors wouldn't have seasoned their food.

Oh, I've noticed one more difference. Paleo seems to advocate cuts of lean meat over fatty and marbled meat. The reasoning being that many, many years ago, the only animals available to early humans were lean game animals and leftover remains from tracking other predators. Todays fatty beef and pork is fed an unnatural diet and we should actually be eating considerably more protein and less fat than a keto style approach. Although this makes sense to me, my own common sense says that the fattiest parts of animals were prized for a good reason. They were high in all the good things that made our brains larger and bodies work harder in the cold. I'm sure if palaeolithic man HAD the opportunity to select much fattier cuts of meat, he would have.

In any case, there are a lot of interesting similarities and the areas in which they differ are few and far between. I'll read on and PM you with a full critique when I'm done.

> Probabilmente ti farà paura, ma io cerco di mangiare 1g di proteine per kg di peso corporeo

Anche io mangio circa quello però sto cercando di mettere qualche muscolo extra. In futuro ho intenzione di mangiare leggermente meno proteine. Poi in vecchiaia ho letto che ci vuole qualche proteina extra.

> e il resto delle calorie in grassi sani (olio di oliva, di cocco, noci, avocado, etc), limitando i carboidrati al massimo

Io mangio esattamente il contrario, carboidrati sani (cereali e legumi interi), limitando i grassi a quelli che ci sono nei semini. Ho anche comprato i flax seed (che ritengo dovrei mangiare tutti i giorni) ma non ho mai tempo di macinarli e sono in attesa di un frullatore nuovo per risolvere questo problema. Ogni tanto mi sono comprato le olive e me le sono mangiate con gusto anche se ho il sospetto che forse abbiano troppi grassi saturi. Ogni tanto mi mangio anche le noci che ho letto da qualche parte fanno bene. Devo comprare spaccanoci nuovo.

Ho indagato un pò su questo topic dei grassi vs carb e ti passo due link che ho trovato interessanti:

https://nutritionfacts.org/video/does-coconut-oil-clog-arteries/

https://nutritionfacts.org/video/plant-based-atkins-diet/

L'autore è un vegano però come vedi è abbastanza onesto da riportare anche quei (pochi) studi che riportano risultati positivi sulle diete low carb. Sono andato anche a vedermi "fatty acid metabolism" su wikipedia però è tutto men che semplici specialmente se non sei un chimico!

Un altro interessante è questo che spiega come mai le piante non hanno molti grassi:

https://biology.stackexchange.com/questions/55632/why-do-plants-store-energy-as-carbohydrates-and-not-as-fats

Quindi, ad oggi, la mia opinione è questa:

Le diete low carb high protein non funzionano, non c'è niente da fare. Il motivo per cui non funzionano è ovvio. Il corpo deve eliminare prodotti di scarto. Però comunque le proteine vegetali sembrano meglio di quelle animali.

Le diete high fat (più di 30% di fat), low carb (meno di 40% di carb) e con una dose non eccessiva di proteine (diciamo 1 grammo per kilo di peso) possono anche funzionare, pur non essendo affatto naturali, a patto che le sorgenti di grassi e di proteine siano vegetali. Probabilmente è nettamente meglio un frutto intero come l'avocado oppure l'oliva invece che olio di un tipo o di un altro. L'oliva secondo me è salutare. Anche le noci andrebbero mangiate, concordo su questo.

Quindi, l'immagine di insieme è questa, che l'uomo è effettivamente un animale al 90+% erbivoro, come dicono i vegano moderati (tipo Greger), e inoltre non ha bisogno di molte proteine (come dicono tutti i nutrizionisti competenti), però il suo meccanismo per utilizzare i "fatty acids" come fonte di energia non è affatto difettoso come si riteneva in passato. In passato si riteneva che i saturated fat fossero maligni semplicemente perché i saturated fat sono associati ai prodotti animali. In effetti ho letto da qualche parte che l'uomo è uno dei pochi animali che può far andare il cervello quasi interamente con i fatty acids. Quindi, riassumendo, probabilmente l'uomo è ragionevolmente efficiente nel bruciare i grassi perchè questo meccanismo comunque era troppo importante e necessario per fare migrazioni oppure per sopravviere alle carestie.

La dieta che stai facendo tu secondo me si può definire una carestia/migrazione simulata. E' solo simulata perché ovviamente aggiungi per via orale sempre nuovi grassi e nuove proteine ogni giorno!

Ritengo anche che forse una dieta come la tua può avere un utilizzo per prepararsi ad un qualche tipo di maratona dove non è consentito assumere cibo (carb) durante il tragitto. Un altro possibile utilizzo sensato potrebbe essere quello di gestire alcune malattie (alcuni cancri, alcuni tipi di diabete, epilessia).

Di certo non è una dieta che consiglierei ad una persona sana. Come mai una persona sana dovrebbe fare una dieta cosi estrema e restrittiva? Solo perchè va di moda, come fosse un taglio di capelli oppure un vestito?!

> Non sono sicuro di capire cosa intendi. Una volta che la "polvere" è miscelata con acqua e olii diventa altro, una matrice complessa, con alcuni componenti in soluzione altri in sospensione, le fibre solubili formano gel etc... Non molto diverso dal cibo normale dopo che è stato masticato e ingoiato.

Credo che nello stomaco arrivino comunque pezzettini di roba, non liquidi. Però non sono esperto. Intuitivamente non mi fido dei liquidi. Ho letto da qualche parte che gli oli liquidi vanno abbastanza direttamente nel sangue.

Hai provato a farti le analisi del sangue e osservare il colesterolo e tutto il resto? Come spiega il primo link, c'è molta variabilità tra gli individui. Dovresti verificare se sei una persona adatta alle diete high fat, oppure no.

----------------------------------------------------

Primo P.S:

> Per questo motivo non sono contento della maggioranza di soylent in commercio: troppi carboidrati, poche proteine, troppi compromessi per accontentare tutti, come accenni anche tu.

Su questo siamo daccordo. Hanno scelto una via di compromesso. Tra i big, Huel sembra quello più vicino ai low carb, però è "Paleo"/"Zone" (high protein) invece che nettamente "High fat". Comunque come spiegano anche sul loro sito puoi aggiustarlo verso quello che vuoi abbastanza facilmente:

https://huel.com/blogs/news/low-carb-huel-two-hacks

Loro usano coconut oil, io ti consiglierei olio di oliva oppure anche olive intere.

----------------------------------------------------

Secondo P.S:

Se mi consenti, ti do due consigli:

1. Mangia i grassi nei frutti interi (avocado intero, oliva intera, noce intera, cocco intero) per quanto possibile. Ovviamente la frutta fresca è più scomoda da conservare, mi rendo benissimo conto di questo problema. I semi di lino pure sono consigliatissimi però pare che vadano macinati.
   
   
2. Mangia pure qualche carb, non è che siano tossici, sono una fonte completamente naturale di energia. Guarda, le molecole di grassi (i triglicelidi) sono composti da una molecola di glucosio (carb) e tre di fatty acids. Quindi qualche carb di fatto lo mangi comunque, anche se credi di mangiare zero carb.
   
   Tieni anche presente che alcune cellule (cervello, globuli rossi) hanno bisogno del glucosio per campare. In ogni caso, per tua fortuna, non c'è rischio di morire immediatamente a causa della mancanza di carb perché le proteine possono essere convertite in glucosio se c'è bisogno, e gli animali carnivori principalmente funzionano attraverso questo meccanismo. Se trovi un animale che utilizza principalmente i grassi, fammelo sapere.
   
   La conversione da proteine a glucosio crea un sacco di prodotti di scarto e quindi è sconsigliabilissima. Per questo ti dico le diete high protein sono del tutto insensate. La produzioni di grassi dai carb pure crea dei prodotti di scarto e quindi è sconsigliata pure questa. Quindi anche i vegani che non sono a dieta dovrebbero mangiare abbastanza grassi. Quelli che sono a dieta possono provare a compare con i grassi che hanno in corpo.
   
   La ketosis pure è sconsigliatissima. Ti consiglio davvero di mangiare qualche carb per essere sicuro di non andare in ketosis e per essere sicuro che il tuo corpo non bruci proteine per ottenere carb. E comunque, la frutta e verdura la devi mangiare comunque per i micronutrienti e pitochemicals, quindi rassegnati! ;)
   
   ----------------------------------------------------
   
   Terzo P.S:
   
   Ti consiglio anche di verificare se sei "insulin resistant" oppure no. Credo sia sufficiente fare un pasto con abbastanza carb (che so, 40% carb, 40% fat e 20% proteine) e poi misurarti il glucosio nel sangue. Da quello che ho capito, già hai tutti gli strumenti necessari per fare questo? Sei diabetico?
   
   ----------------------------------------------------
   
   Quarto P.S:
   
   Conosci qualche autore low-carb che mi puoi consigliare? Per adesso tutti i libri che trovo su amazon.com sembrano scritti da dei crank. Non voglio offendere nessuno però oggettivamente è cosi. Tutti consigliano high protein, prodotti animali e ketosis. Ti faccio alcuni esempi di libri che sembrano seri ma secondo me non lo sono affatto. Basta vedere con Amazon qualche pagina a caso per rendersi conto. Nella sostanza tutti sostengono che l'uomo è un animale carnivoro ma tutta la scienza nutrizionale dice esattamente il contrario.
   
   Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat Hardcover – December 11, 2012
   by Paul Jaminet Ph.D. (Author), Shou-Ching Jaminet Ph.D. (Author), Mark Sisson (Introduction)
   
   https://www.amazon.com/Perfect-Health-Diet/dp/B007USA6MM/
   
   Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy Hardcover – May 16, 2017
   by Dr. Joseph Mercola (Author)
   
   https://www.amazon.com/Fat-Fuel-Revolutionary-Combat-Increase/dp/1401953778/
   
   The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable Paperback – May 19, 2011
   by Stephen D. Phinney (Author), Jeff S. Volek (Author)
   
   https://www.amazon.com/dp/0983490708/_encoding=UTF8?coliid=I1CH3F17VHBPNZ
   
   The Art and Science of Low Carbohydrate Performance Paperback – April 1, 2012
   by Jeff S. Volek (Author), Stephen D. Phinney (Author)
   
   https://www.amazon.com/dp/0983490716/_encoding=UTF8?coliid=I3B55O32RBIIDW
   
   The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat Paperback – December 7, 2010
   by Loren Cordain (Author)
   
   https://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0470913029/

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

For a somewhat whimsical (but still factual) take, there's Eat Bacon, Don't Jog https://www.amazon.com/Eat-Bacon-Dont-Jog-Bullshit/dp/0761180540

We're a little biased on this one since we published it, but Eat Bacon, Don't Jog might offer just what you're looking for! It's offers a clear path to weight loss and fitness with a diet and exercise based on cutting carbs and maintaining fats combined with high intensity interval training. But you don't have to take it from us, check out the reviews: https://www.amazon.com/Eat-Bacon-Dont-Jog-Bullshit/dp/0761180540

Eat Bacon, Don't Jog has a really simple presentation, and talks about both what to eat and good daily movements suitable for paleo people.

Eat Bacon, Don’t Jog.
There’s also an accompanying blog. It hasn’t been updated since August, but there’s still some good stuff on there.

Don't jog, Eat bacon

Read this last night. All the exercises you need toward the end.

Strength training anatomy for learning how exercises strengthen certain parts, Bigger, Leaner, Stronger for basics on training for aesthetics and strength, and Burn the Fat, Feed the Muscle for good diet advice.

thetimeisnow: ^^original ^^reddit ^^link

http://www.amazon.com/Excitotoxins-The-Taste-That-Kills/dp/0929173252

I'm just responding to your statement that type of food is irrelevant. You can understand that there will be a different effect from eating sugar vs a normal meal, you need to extent that logic and realise that there is also a huge difference between the response of eating the same calorific value of fat vs carbs.

Fat deposition is highly dependent on the macro-nutrients in the food people to eat. Gaining weight is almost always a result of poor food choices as opposed to overeating. A calorie is not always a calorie.

https://www.amazon.com/poor-misunderstood-calorie-calories-proper/dp/1453843612

No, it shouldn't IMHO... i did lose 15kg without starving myself.

If you want to learn something about calories, please read this :)

http://www.amazon.com/The-poor-misunderstood-calorie-calories/dp/1453843612

Gram for gram, krill oil is apparently superior to fish oil , but it’s proportionally more expensive… might be more economically efficient to just take a higher dose of fish oil. The higher antioxidant content of krill oil might not be that important because oxidized fish oil doesn’t seem to be bad for you. Personally, I’d just eat more salmon. Not sure why, but fish oils from fatty fish seem to be better (gram from gram) than those from supplements.

In short, yes, you can definitely do it on a keto diet. Total protein intake and nutrient timing are two important factors; there are a few chapters in “The poor, misunderstood calorie” dedicated to the topic.
http://www.amazon.com/poor-misunderstood-calorie-calories-proper/dp/1453843612/ref=sr_1_1?s=books&ie=UTF8&qid=1341636535&sr=1-1&keywords=the+poor%2C+misunderstood+calorie

The poor, misunderstood calorie

The poor, misunderstood calorie

try reading the book Always Hungry...
http://www.amazon.com/Always-Hungry-Conquer-Cravings-Permanently/dp/1455533866

his take on things is quite interesting...not quite keto but more like a modified Atkins.I found it interesting to read...started his plan before going fully into keto.

yeah dude right on!

this book has been helping remind me how good this lifestyle change is Always Hungry?

First of all - hugs

Now on to business. Yeah, I think the signs are there that he might be experiencing depression and should seek help. However, I know how tough it is in your position. A few ideas:

• Alcohol can exasperate his emotions, but it's not feasible to give it up completely. What if you try to introduce situations where he can enjoy a drink or 2 with you and a few friends in less of a lads settings? For example, start a trivia team with friends. You go to the pub once a week for just a few hours & enjoy a beer and pizza. > This might help to re-frame how alcohol fits into his life. It's less about the thrill and more about the chill fun with friends.
  
• I saw your comments about how he enjoys being active. It's tough as hell to be active when depression tries to take over your brain. Hiking or going for a run are great. However, maybe you guys can find something that takes less prep time and effort. Eg - My boyfriend goes for short walks a few times a day while listening to a podcast. Sometimes, he walks 2 miles others, just a few blocks. It gives him a chance to breathe fresh air and be alone for a few moments.
  
• Try changing his diet - not by removing things, but by adding. I noticed a significant change in my anxiety when I added more fat into my diet and cut carbs and starch. Add more healthy & delicious fats like roasted nuts, avocado, real butter... and lower the amount of processed foods. (Shout out to Always Hungry book)
  
• When he is vulnerable, keep being there for him. Encourage him to open up about his emotions in whatever way is easiest for him. My therapist pushed me to talk through or write out my emotions - even when I'm alone. She explained that when you're just living in the emotions, you think you know what's going on, but it's all vague. When you put it into words, you can then start to tackle it.
  
  You are a rockstar for doing what you can right now. Having struggled with both my own and my boyfriend's depression, I proud of you. Feel free to PM me if you ever need more support!

I just started the Always Hungry diet that /u/peckpeach somebody in this group recommended. It's lower carb higher fat (Phase 1 is 25% carb/25% protein/50% fat per meal) and was written by an endocrinologist so it seems like good science behind it. Combined with yoga I'm down 3 lbs and 1 inch in my waist in a week, which for me is pretty good! Hope you find something that works for you!!

For years the mantra was "a calorie is a calorie," but recently a more nuanced view has been emerging. There is some evidence that the hormonal response (mostly insulin) to sugar is more counter productive to weight loss than what the number of calories would suggest. Always Hungry, by David Ludwig, MD, PhD (an endocrinologist) goes into this theory some. Another theory is that fat+sugar+salt creates an intense pleasure response that is addictive. Good Calories, Bad Calories by Gary Taubes gets into this.

Personally, I think diet and metabolism are highly individualized and really too complex to nail down hard and fast rules. If you are concerned about how sugar is affecting you, I'd suggest experimenting with it and seeing out it goes. I have no doubt that some people are more sensitive to it than others. For me, all the above seems to apply. Sugar definitely makes me hungrier and also makes me feel tired and gross, but again, I don't think everyone is the same.

Always Hungry: https://amzn.com/1455533866
Good Calories, Bad Calories: https://amzn.com/1400033462

Upvote for this based on the authors' other book
Becoming Vegetarian

This book has entire chapters dedicated to vegetarian pregnancy and vegetarian early years.

'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

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!

El orlistat lo unico que hace es evitar el metabolismo de grasas, o sea no sirve mucho si te clavas un paquete de galletitas, y vas a cagar aceite. El real problema es el azucar y la produccion de insulina. Tu cuerpo no te pide comida porque le falta nutricion, es una relacion super compleja entre señales hormonales como la insulina, la leptina y el cortisol.

Si realmente te interesa el tema podes ver este video: http://youtu.be/dBnniua6-oM

O directamente leerte estos libros:

http://michaelpollan.com/books/in-defense-of-food/

http://www.amazon.es/Fat-Chance-Beating-Against-Processed/dp/159463100X

EDIT: ah las de venta libre y herbalife son chamuyo, usalas si te gusta regalar plata

You should read a book and educate yourself on that. But I'm sure you know more than medical science.

I'm no medical expert either, I'm a computer programmer, but I'm enjoying it.

One thing to keep in mind is that while Taubes does pretty thoroughly debunk the conventional view of things, he would probably be the first to tell you that the carbohydrate/insulin hypothesis he advances isn't proven either. It may be that there's more to it than that, but it does seem to fit the evidence better.

Another one worth looking at: The Great Cholesterol Con. I just got it, but haven't started it yet. (Want to finish GCBC first.)

So you're saying that since we know very little about what early Paleolithic man ate (~2.5 million years ago up until 10,000), and despite the fact that we know our brains grew and stomachs shrank specifically because of meat consumption, we should eat vegan.

And that (RE: #3) because our day-to-day lives look very little like (in a literal sense) a hunter-gatherers life, we ought not eat meat? We may not run around and hunt our food, but how many of us run around all day, to this job or that, working overtime, etc. If anything, I'd think it would make more sense to streamline your foods for maximum efficiency - i.e., eat the foods that are most nutritious, which certainly includes a hefty amount of vegetables, but also includes a significant (dietarily) amount of high-quality meat product whose bioavailability or healthy fats and complete proteins (nevermind micronutrient breakdown) is virtually unmatched. That would only make sense in this over-worked and un-rested era.

(By the way, Paleo is all about quality. Only grass-fed/pastured animals, preferably that includes a hefty dose of the nutrient dense organ meat, as well as a short-but-intense exercise plan that would very much mimic that of a hunter-gatherer.)

RE: #4 - if you seriously can find me one piece of information that does not show very clearly an exponential increase in grain consumption in the last 100 years (that goes right along with the prevalence of diseases of civilization), I'd love to see it. I really don't think it exists.

Just a few examples (that aren't even talking about Paleo):

• Dangerous Grains
  
  
• The Great Cholesterol Con
  
  
• Trick and Treat: How Healthy Eating is Making Us Ill
  
  
• Food and Western Disease: Health and nutrition from an evolutionary perspective
  
  
• Gluten and Autism
  
  
• MS and Diet
  
  
• RA and Diet
  
  
• If those aren't enough, happy reading. I hate to break it to you, but even non-paleo dr.'s and scientists from across a host of fields are all coming to the conclusion - based on biochemistry and specifically how our guts, intestines, etc. interact with them - that grains are a far bigger problem than quality meats.
  
  Yes, every one of these will talk about shit-quality meats, but also extensively about "high-quality, whole" grains. And before you use the word "pseudoscientific" again, I'd just like to say I'm not sure that you know what it means. These citations are from scientists. I haven't yet seen you cite one scientist. And before you quote the China Study - don't. It's bunk, been proven to be bunk, by people smarter and more thorough than Denise Minger's pretty solid piece on Campbell's skewing of the stats.
  
  Get your learn on.
  
  Personally, I don't give a shit if you eat meat or not. But you're conflating a moral issue (of yours) with a health issue (of ours). I'll agree with you that the vast majority of meat that gets eaten in this country is crap. Factory farms need to go. Grain-feeding animals needs to stop. So do food subsidies for corn and grain. But beyond your morals, there's absolutely nothing unhealthy about eating a grass-fed steak, or a cage-free, chicken that's been allowed to run around outside and do its chicken-y thing. So long as you tolerate those well (food allergy tests - another thing I'm not sure you're aware of that's very, very popular in the Paleo community, and many people come back allergic or intolerant of many animal products).
  
  Anyway, I'm done here. You still haven't specifically told me what's pseudoscientific. You've linked to a group with an agenda and wikipedia, but have made all sorts of claims that imply you have some very specific knowledge relating to some damaging aspects of consumption of high-quality meats in a balanced diet with high-quality fruits, veggies, etc. I can link you studies and papers by scientists and doctors all day. You haven't cited one.
  
  Moreover, you make the claim that because we don't know what foods we're evolved to thrive on we shouldn't eat Paleo - all the while claiming Veganism is better. On what grounds if you can't say what we've evolved to eat? You can't have your cake and eat it too.
  
  
  
  
  
  
  
  
  
  
  
  
  

Read one of these two books, and it'll likely change how you feel about cholesterol.

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

http://www.amazon.ca/The-Great-Cholesterol-Con-Disease/dp/1844546101

If you're still concerned get a blood test done now, and then get another one done a few months into the diet. I'm willing to bet money that your blood-lipid panel will be the same, if not improved compared to what it was at the start of the diet. This is basically what happened to me.

I might get downvoted for this, but please read Dr. Malcolm Kendrick: The Great Cholesterol Con

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.

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!

if you really investing in your health & diet, read 'the china study' to learn what dairy (specifically protein casein) does to you https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568/ref=sr_1_1ie=UTF8&qid=1484641847&sr=8-1&keywords=the+china+study
also, might want to try any number of veg 'milk' like almond, coconut. find the one you like and go for it!

My research goes back many years. A lot of my research has shown me proven results because I’ve done my own experimenting. I’ve gone through huge eating and dietary changes over the past 15 years. I also read a lot of books on these topics as well as follow many people on social media who have profound research done of their own.

https://www.amazon.com/Eating-Animals-Jonathan-Safran-Foer/dp/0316069884

https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568

https://www.naturespath.com/en-us/blog/eating-animal-products-making-us-sick/

https://blondevsbooks.com/14-books-that-will-make-you-think-twice-about-eating-meat/amp/

https://instagram.com/alkalinehumanism?igshid=k8850d755uy5

https://instagram.com/the_raw_herbalist?igshid=17qe82edk1f6l

https://instagram.com/alkaline_vegan_news?igshid=1o9559eqvsgts

https://instagram.com/fruitifytheworld?igshid=1lsvu5nbt79ii

Yep. Major public health organizations' opinion hasn't changed, but the food industries are paying to shout otherwise. And the bad thing is, some people are believing them.

Their source mentions Chowdhury, which I alluded to and which has been blasted by the medical community. I've linked to a criticism of that study already, but in case that commenter's credentials aren't enough, here's Walter Willet, chair of the Department of Nutrition at Harvard School of Public Health and his criticism of the study.

His opinion aligns with the Cochrane group study which the poster's source mentions. However, I believe the poster's source is greatly misusing the conclusions published.

Cochrane 2011 does not exonerate saturated fat; the evidence they show is that replacing saturated fat with unsaturated fats confers a benefit. That's clearly a form of cutting down on saturated fat! Cochrane failed to find just plain reduction to be beneficial, but the question becomes, what are people replacing saturated fat with? Refined starches and sugars, animal protein, or whole plant foods? If that's not controlled, you're going to have too much noise to find a meaningful conclusion. They found a subset of substitutions (unsaturated for saturated) that worked, but not just substituting anything and everything for saturated fat or fat as a whole. Because of course, there are other things that are harmful.

If you want my opinion on what to eat, follow the advice of Physician's Comittee for Responsible Medicine, Dr. Caldwell Esselstyn's programs proven to reverse heart disease, Dean Ornish's diet and lifestyle medicine, Nutritionfacts.org's and the book "How Not to Die", and other low fat plant-heavy programs like Dr. John McDougal, Dr. Michael Klaper, Dr. Garth Davis, etc.

Cornell nutritional biochemistry professor T. Colin Campbell has done a lot of work in this area, and I recommend his book "The China Study", which covered his work on the China-Oxford-Cornell project, his work in nutritional biochemistry, and the works of similar authors. The updated version addresses these new studies coming to light that are allegedly turning over medicine's opinion on saturated fat and cholesterol.

His big point is that doing reductive science by monkeying around with individual nutrients like saturated fat, cholesterol, fiber, or vitamin and mineral isolates is a misleading waste of time, and that a holistic approach that considers the sources of nutrition is more important. Saturated fat and cholesterol and fiber intake are merely indicators of the types of food people eat: animal-origin vs. plant-origin. Animal foods are full of saturated fat and are the only source of cholesterol, and likewise, whole plants are the exclusive source of fiber.

So, when a study observes a link between saturated fat intake and heart disease, they're actually finding a messy, indirect link between animal foods and heart disease. As another example, people with more fiber in the diet tend to have lower heart disease risk, but when you supplement people with fiber isolates, heart disease risk doesn't seem to go down. Well, the answer to that conundrum is that people who were observed to eat more fiber were eating more whole plants!

Modern observational nutritional studies can be even more misleading than older studies because we're able to engineer our food to have more or less of these things that were just functioning as indicators of the origin of the foods we're eating. Campbell criticizes the Harvard Nurse's health study as suffering from this problem. Their study population is universally heavily carnivorous, but some individuals choose to eat low-fat chicken and pork, low-fat milk, fiber supplements, etc. They never sample people who eat no animal products versus the meat-heavy standard american diet. So, they're unable to find links between saturated fat and CVD because the saturated fat isn't the problem: it's the meat! Compare that to China-Oxford-Cornell, which was able to show a difference because its sample was actually heterogeneous for the cause of the disease: it sampled dirt-poor people eating the cheapest things available, plants, and wealthier people increasing their animal food intake. There, the correlations are clear.

Ooo - has she read The China Study? I literally keep a pot of the vegetable soup going all winter at my house and pretty much eat it every day. https://www.amazon.com/China-Study-Comprehensive-Nutrition-Implications/dp/1941631568/

Racing Weight by Matt Fitzgerald: Basically how to lose weight to get to your optimal race weight while training. Some good info in here, helped me figure out how to switch from a "diet" to a diet that supports my training.

I haven't read it personally, but this one is pretty popular.

Their chip is only able to do certain things, and from what I gather they prioritize ancestral information over other types of information. In other words I don't believe you will end up with all possible types of information about yourself (see below).

But when my grandfather sent his test in, the website linked us up as grandfather / grandson as soon as it analyzed the two of us. In other words I think his data was up for a day before they did got around to comparing his data with mine. I guess they have to just constantly make comparisons when new people get results. I'm sure the same thing will happen with my mom and grandmother, when they do send theirs in.

Here is an example of something I was hoping to find out, but their chip doesn't have it. Amylase has to do with how well a person can handle starches versus simple glucose sugars. More amylase copies means you can handle starches better. Less amylase copies means you can handle simple glucose better. I guess I should say allegedly, since I don't really know I just read it in a book.

https://www.23andme.com/you/community/thread/16254/

Here is the book where I read about amylase:

http://www.amazon.com/Death-Food-Pyramid-Politics-Interests-ebook/dp/B00HFKX24Y

https://www.amazon.com/35-Eggs-Day-Basic-Fitness-ebook/dp/B01N7CQZZV

Just to add a little thing, if you are into fitness and want to have a walkthrough of the basic bulking/cutting and all that good stuff including a 35 eggs a day diet, I suggest reading this . Its made by one of the most frequent posters over at /r/bodybuilding , /u/dddddjohn

>Name me a moral concept. Or a few. And why are we assuming that nature is non-moral?

That's the thing, I'm saying that there are no distinctively "moral" properties in nature. Morality, defined as "The extent to which an action is right or wrong," is a useful fiction, based on the conventions and designs of other human beings. When someone says that "rape is morally wrong," what they are saying in effect is that its consequences are undesirable, and should be prohibited as a matter of principle. Once enough people come together and reach a consensus on this point, a new moral is born. But the moral itself does not derive its authority from an objective ground of value, which stands above and beyond the practical interests and agreements of human beings.

I'm far more comfortable with using the terms good or evil, just or unjust, equal or unequal, appropriate or inappropriate, suitable or unsuitable, proportional or disproportional, adaptive or maladaptive, functional or dysfunctional, efficient or inefficient. Note that I'm not talking about good or evil in a theistic or moral sense, I'm speaking in purely functional terms. A "good" thing of a certain kind is one which performs its function well. For instance, the function of a knife is to cut: cutting is that which a knife alone achieves, or achieves better than other objects. It is a distinctive quality of a knife that it cut well or badly. To the extent that an object lacks these traits, it will be evil or bad as a result. In that sense, the words that I use are devoid of subjective valuations, there is no expression of liking or prejudice, rather, I'm using these words to point to objective criteria, and as a result the claims are matters for empirical investigation, not what one or another ideology proclaims is right or wrong.

>Humans feel pain and process emotions in the same way that most mammals do.

I never denied that fact. However, I'd characterize the issue differently. As I said before, it is in the consitution of our species that we eat animal flesh for subsistance. Obviously, I'm not claiming that we require a wholly carniverous diet, only that a large proportion of our food comes from animals. The only implication that follows from this is that nature prescribes that lower animals are the proper prey of human beings, and thus it is fitting, appropriate, or suitable to our species. You are the one introducing a moral claim into this situation. And as I said, your claim is groundless as it appeals to an arbitrary preference of subjective taste. It has no moral authority. You also lack the general consent of others, which would be required to turn this into a principle or norm of conduct. So where does that leave us? I maintain that we have a natural right or entitlement to prey on other creatures for the good of our species. This right follows from the fact that we are proportionally superior, in nearly all respects, as it pertains to fitness, which is the only measure of comparison at issue in the final analysis. If you dispute this claim, kindly explain how it is possible for us to fish out entire oceans, or reduce whole ecosystems to cinders to suit our purposes. The suffering of other animals is indeed an evil, but only for those species so unfortunate to become victims of the human appetite.

Here's a small taste of the contradictory evidence you requested.

• Eaton. B. The ancestral human diet: what was it and should it be a paradigm for contemporary nutrition?
  
  
• Milton. K. A hypothesis to explain the role of meat-eating in human evolution
  
  
• Richards. M. A brief review of the archaeological evidence for paleolithic and neolithic subsistence
  
  
• A functional and structural comparison of man's digestive tract with that of a dog and sheep
  
  
• Fox. M. Cancer cells slurp up fructose, us study finds
  
  
• Heany. A. Fructose induces transketolase flux to promote pancreatic cancer growth
  
  
• Gluckman. P. Principles of evolutionary medicine
  
  
• Travathan. W. Evolutionary medicine
  
  
• Travathan. W. Evolutionary medicine and health: new perspectives
  
  
• Stearns. S, Evolution in health and disease
  
  
• Lindeberg. S. Food and western disease: health and nutrition from an evolutionary perspective
  
  
• Nesse. R. Why we get sick: the new science of Darwinian medicine
  
  
• Boaz. N. Evolving health: the origins of illness and how the modern world is making us sick
  
  
• Cordain. L. The paradoxical nature of hunter-gatherer diets: meat-based, yet non-atherogenic
  
  
• Cordain. L. The paleo diet
  
  
• Wolf. R. The paleolithic solution: the original human diet
  

Buy this book read it, read the chapter in carb cycling and that weight will melt off in 2-3 weeks.

https://www.amazon.com/dp/0804137846/ref=cm_sw_r_sms_api_r4Ktxb...

I’m reading Burn the Fat Feed the Muscle right now and it’d be all you’d ever need.

This is gonna get buried, but 120lbs in 6 months is way the hell TOO MUCH WEIGHT. This is, in effect, a starvation diet and is both extremely bad for you, and your weight will generally slam back on as you drift off of it.

Tom Venuto's book "Burn the Fat Feed the Muscle" will help you get the info you need to isolate your ideal calorie level based on activity level. FWIW, 14-16 is for a moderately active person, 12ish is ideal for a sedentary lifestyle, depending on age.

But anyway, in general a pound of fat is 3500 calories. So, if you cut 3500 calories a week from your maintenance intake, you will lose 1 pound a week. (Maintenance intake being ~14x your weight if you're active at all). So, theoretically, if you drop 7000, you'll lose 2 lbs, etc.

The thing is that you NEVER start eating at your IDEAL maintenance level, unless you've only got 10 or so pounds to lose. It's bad for your body, you'll be very hungry, you'll be lethargic, you'll be an asshole, and your body may well switch itself into starvation mode, where it starts eating muscle to feed itself because it thinks it's dying. You'll likely enter ketosis (which is also a valid diet, visit /r/keto for more info) where you'll drop weight fast but potentially cause issues for yourself. Your bowel movements and urine will be awful, possibly even painful, and you'll generally be uncomfortable all the time. You'll clot less well and have headaches.

So if you weigh 250 and you want to drop weight, you find ~80-90% maintenance level, and eat there. As you approach that weight and find your loss plateauing, you drop again, then rinse/repeat. If you do this while increasing activity level at all, your weight will fall off if you're very large. The closer you get to your target weight, the slower the loss will be, and the more exercise you'll have to do.

I'm glad the OP's brother is doing better, if you try this as a 30 year old you'll fail---or you'll wind up just as big or bigger a year later. 1400 calories a day isn't enough for anyone over about 100lbs.

https://www.amazon.com/Hungry-Brain-Outsmarting-Instincts-Overeat/dp/125008119X

I don't follow Keto but follow a high fat/low carb diet. I eat beans and some berries during my feeding period but make sure to eat at least 100 grs of protein and tons of healthy fat. Some books that promote other eating styles a bit different from Keto are 'Smart Fat' by Steven Masley and 'Always Hungry?' by David Ludwig. They both have a more relaxed approach to carbs than the Keto diet but they also recommend a higher portion of fat and protein than what you have in the zone diet.

In this book (Fat Chance) FAT CHANCE by Dr. Lustig he says that drinking a juiced or even a blended orange will be less "healthy", than eating that orange because the mechanical process of breaking the food also breaks the fibers.

(And I'm quoting freely from memory here..) he says that basically what your'e left with is a sugar drink with vitamins. And since none of us in the western world ever suffer from vitamin C deficiency you might as well just have a glass of coke.

EDIT: btw its a really good book thats available as an audio book. I do recommend listening to it

EDIT2:updated link, not sure why there are two so similar titles

EDIT3: Finally found the paragraph so you can read it. As other people have pointed out; this may be codswallop

SECTION | CONTENT
:--|:--
Title | Sugar: The Bitter Truth
Description | Watch "The Skinny on Obesity" with Dr. Lustig: http://www.uctv.tv/skinny-on-obesity Robert H. Lustig, MD, UCSF Professor of Pediatrics in the Division of Endocrinology, explores the damage caused by sugary foods. He argues that fructose (too much) and fiber (not enough) appear to be cornerstones of the obesity epidemic through their effects on insulin. Series: UCSF Mini Medical School for the Public [7/2009] [Health and Medicine] [Show ID: 16717] More UCTV videos about sugar: http://www.uctv.tv/sugar Dr. Lustig's book (comes out Dec 27, 2012), "Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease": http://www.amazon.com/Fat-Chance-Beating-Against-Processed/dp/159463100X Thank you to Centar dr Gifing for providing the Serbian subtitles for Sugar the Bitter Truth. https://www.youtube.com/channel/UC8cXfUiAey9wzYg3K_eR_zg
Length | 1:29:37






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Brain damage, damaged vagus nerve, Prader Willi, the list goes on.

EDIT: While I'm in no way defending the uglies of fat logic, obesity is a lot more than "eat less and exercise more" as this subreddit likes to think. Biological forces are in charge of energy balance and once you fuck up that feedback loop strict willpower just won't cut it for weight loss.

EDIT 2: Keep downvoting me, but after you hit that arrow go and read this and this

While I appreciate the article, this one actually specifically says to avoid red meat, cold cuts, and to try to get most protein from plants (citing environmental and health concerns). It also says that most animal-sourced protein does contribute a lot of unhealthy fat to a diet.

"If you enjoy red meat, consider eating it in small amounts or only on special occasions. Processed meats, such as bacon, hot dogs, sausages, and cold cuts should be avoided."

Not trying to diss on your article, but it isn't a very good argument against vegan- or vegetarianism.

I can provide some peer-reviewed studies as to why a vegan diet is better, but analyzing environmental impacts of a carnivorous (especially red meat centered) diet is a good starting point. I'd try reading The China Study as well.

Good to hear that, C. Do you just want a bunch of references you can bury yourself in for the next few months, or do you also want some practical advice/shared experience that you can take on faith until you catch up with the theory, so you could start right away?

If the latter, it might help if you provide some specifics - what area you reside in, do you have a house or an apartment, how large is your family, are your kids picky eaters, would others in your family take you seriously, what do you eat, what you don't eat, any health issues you might want to share, etc. I will try to see what resources you might have available around you.

Also, for background - are you familiar with evolutionary considerations as far as nutrition is concerned? Why do you think the soils may be depleted, what do you think are the most nutritious parts of an animal?

This book is a must - not only does it have a lot of healthy recipies, it gives background on why certain methods of preparation must be used, the biochemistry of the processes, etc.

http://www.amazon.com/dp/0967089735

May get those as well right away to qualify for free shipping.
http://www.amazon.com/dp/1890612340
http://www.amazon.com/dp/0929173252

I am a bit pressed for time now - need to replace a family dog, not to mention general burden of large family. So I will likely write piece by piece and then we could put everything together.

Exercise really does not help one lose weight.
And the Dr. cannot force her to take meds.

http://www.amazon.com/The-Great-Cholesterol-Con-Disease/dp/1844546101

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

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/

Published just a few weeks ago from one of the world's leading cardiologists: https://www.amazon.com/Plant-Paradox-Dangers-Healthy-Disease/dp/006242713X

Buy this book and excitedly tell her about all the cool new things you're learning.

Seriously though, Eat Bacon, Don't Jog: Get Strong. Get Lean. No Bullshit. is the sh*t.

Check out How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease and download the completely free Dr. Greger's Daily Dozen app which tells you what foods you should be consuming everyday to maximize health and reduce risk of disease.

This actually isn't true. It is waaaaay more complicated than calories in calories out (CICO). In the end reducing you calories in and increasing calories expended is what causes weight loss, but making this happen isn't just a function of will power - it is actually primarily controlled by our unconscious mind. Overweight/Obese individuals have observable (via MRI) brain damage to the regions of their brains that control metabolism and eating behavior - they can try as hard as they want, but their mind will fight them to restore their weight (CICO alone has a long term success rate ~3%).

Telling people the are weak or somehow inferior to you (you won the genetic lottery) because they can't lose weight isn't helping anyone. This isn't an issue of lack of will power, it's an issue of a new food environment that is killing us. Over 80% of the U.S. population is overweight/obese and it's getting worse - this is an epidemic.

Until these individuals treat the underlying cause of their obesity (brain damage/hormone resistance), they will never be able to lose weight. Research is under way to understand the mechanisms to heal this brain damage - right now we have to rely on clinical experience that shows that a combination of eating natural/whole foods and fasting can reverse this brain damage.

Good Lecture:
https://www.youtube.com/watch?v=WMdSHNnRbEs&t=2s

Good book:
https://www.amazon.com/Hungry-Brain-Outsmarting-Instincts-Overeat/dp/125008119X/ref=sr_1_1?ie=UTF8&qid=1502462633&sr=8-1&keywords=hungry+brain