These three graphs below show that obesity cannot be attributed to sugar and other carbohydrates. But if sugar and carbs cannot be blamed, what makes people so fat? It’s the fat. The human body stores any excess dietary fat. The fat you eat is the fat you wear.
That’s why it’s a good idea to reduce your consumption of fatty desserts 🚫🍩🍪🎂🍰🍦🍫, animal products🚫🍖🧀🥩🥚🥓🥛🍤🍗🍣 and vegetable oils as much as possible.
But you can eat as many carbs as you want until you feel satisfied.👍🌽🍌🍠🍚🍉🥔🍝
In the popular and widely used Atkins diet, the body burns fat as its main fuel. This process produces ketosis and hence increased levels of beta-hydroxybutyrate (BOB) acetoacetate (AcAc) and its by-products acetone and acetol. These products are potential precursors of the glycotoxin methylglyoxal. Since methylglyoxal and its byproducts are recognized as a significant cause of blood vessel and tissue damage, we measured methylglyoxal, acetone, and acetol in subjects on the Atkins diet. We found that by 14-28 days, methylghyoxal levels rose 1.67-fold (P = 0.039) and acetol and acetone levels increased 2.7- and 6.12-fold, respectively (P = 0.012 and 0.028). Samples from subjects with ketosis showed even greater increases in methylglyoxal (2.12-fold), as well as acetol and acetone, which increased 4.19- and 7.9-fold, respectively; while no changes were seen in samples from noncompliant, nonketotic subjects. The increase in methylglyoxal implies that potential tissue and vascular damage can occur on the Atkins diet and should be considered when choosing a weight-loss program.
(CH3)2CO. It is a colorless, volatile, flammable liquid, and is the simplest and smallest ketone.
Acetone is a good solvent for many plastics and some synthetic fibers. It is used for thinning polyester resin, cleaning tools used with it, and dissolving two-part epoxies and superglue before they harden. It is used as one of the volatile components of some paints and varnishes. As a heavy-duty degreaser, it is useful in the preparation of metal prior to painting.
This is a short text, written by Dr McMacken, that is easy to share with the people you care about.
Five reasons why physicians that read studies do not recommend the keto diet.
(Scientific references are below the article.)
1. That we know of, no population in history has ever thrived on a very-low-carb/high-fat diet. There is exactly zero scientific evidence that a keto diet is conducive to longevity & longstanding vitality – unlike a plant-centric diet, the foundation of the longest-lived people on earth.
2. A keto diet may cause short-term weight loss, but possibly at a serious price. A 2010 review found that low-carb, animal-based diets increased cardiovascular death by 14%, cancer death by 28%, & all-cause mortality by 23%- trends confirmed in other large studies.
3. A keto diet hasn’t been shown to prevent, control, or reverse type 2 diabetes in the long run. Avoiding carbs will temporarily lower your blood sugar if you have diabetes. But this simply masks the underlying problem, which is insulin resistance – ie, glucose in our blood can’t enter our cells & the liver overproduces sugar. This is NOT the fault of carbs from healthy foods – whole grains, legumes, fruit, or even starchy vegetables. In fact, a high-carb, high-fiber, plant-based diet is exceptionally protective against diabetes & can actually REVERSE insulin resistance & lower diabetes complications. In contrast, low-carb diets can promote diabetes over time, as they foster inflammation & fat buildup in our cells, causing insulin resistance.
4. Keto diet research is in its infancy, focusing on short-term blood results & body weight – not actual rates of disease or death. And some findings are concerning. LDL cholesterol levels tend to rise (or at best, stay the same) on keto diets. An overwhelming wealth of research shows that the higher the LDL, the higher the risk of cardiovascular disease.
5. A keto diet is low in refined grains & added sugar. But it also can be low in phytonutrients, antioxidants, & fiber, all of which have profound benefits, and it forbids some of the most powerfully health-promoting foods on earth – whole grains, legumes, & many fruits. To me, that’s just not good medicine.
Written by Dr. Michelle McMacken Board-certified internal medicine physician. Passionate about preventing & reversing chronic disease through evidence-based nutrition. Plant eater.