Science Based Dieting & Weight Loss Advice
(That Actually Works)
“Life provides you with plenty of things to worry about.
But being overweight needn’t be one of them. ”
Valerie M, (previously) overweight, middle-aged woman
What if the so-called ‘sensible’ everything-in-moderation weight loss advice of the last half century, was all based on an unproven misunderstanding of how the body actually works?
What if fat doesn’t actually make you fat? What if high cholesterol (on its own) isn’t actually anything to be worried about? What if weight control is far easier to achieve than everyone would have you believe? What if is possible to eat LOADS of proper, tasty, filling meals – real food – and yet somehow, still LOSE WEIGHT? Effortlessly. Without exercise. Without hunger.
Well guess what: It is!
Peter Jones is a fix it man. For the last quarter of a century he’s been paid to figure out why things that should work, don’t, and then put workable solutions in place.
In this, his fifth self-help book, he turns his attention to weight LOSS; uncovering why a traditional, low-fat, calorie counting diet is a painful way to shed those extra pounds and almost always doomed to failure – before revealing what actually works, and why it might simply be a case of working with your body, instead of against it.
Packed with step-by-step, practical advice on how and why the body puts on weight, what to eat and what to avoid, and how to kick start your weight loss, this no-nonsense, easy-to-read book is your first step to reclaiming control over your health.
If you’ve spent a lifetime fighting the flab, if you’ve known the members of your local diet club longer than your own children, if you’re sick to death of low-fat, low-calorie, low-happiness, and low-self-esteem… it’s time to EAT LOADS and LOSE WEIGHT!
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Citations
The Big Fat Lie
Pure White and Deadly by John Yudkin, originally published 1972, most recently re-published 2016.
John Yudkin’s famous book that presents the case against sugar (rather than saturated fats).
https://www.amazon.co.uk/Pure-White-Deadly-Sugar-Killing/dp/024125745X/
US Dietary Guidelines (1980) issued by the US Department of Agriculture and US Department of Health and Human Services
The first dietary guidelines published in the US that stressed the importance of lowering fats—‘coincidentally’ released just before obesity started to increase dramatically. See graph below.
https://health.gov/dietaryguidelines/1980thin.pdf
Overweight & Obesity Statistics from The National Institute of Diabetes and Digestive and Kidney Diseases.
Scroll to the bottom of the page for two graphs that show US obesity trends from 1960 onwards in both children and adults.
https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity
The Sugar Conspiracy by Ian Leslie (published in The Guardian 7 April 2016)
https://www.theguardian.com/society/2016/apr/07/the-sugar-conspiracy-robert-lustig-john-yudkin
How the Ideology of Low Fat Conquered America by Ann F. La Berge (from Journal of the History of Medicine and Allied Sciences, Volume 63, Issue 2. April 2008)
https://academic.oup.com/jhmas/article/63/2/139/772615
How the Sugar Industry Shifted Blame to Fat by Anahad O’Connor (from The New York Times, Sept. 12, 2016)
https://www.nytimes.com/2016/09/13/well/eat/how-the-sugar-industry-shifted-blame-to-fat.html
How Your Body Actually Works
How to Count Macros: A Step-By-Step Guide. Medically reviewed by Jillian Kubala MS RD (from healthline.com)
A quick summary of the three macronutrients, and how the body uses them.
https://www.healthline.com/nutrition/how-to-count-macros
Insulin and Insulin Resistance—The Ultimate Guide by Kris Gunnars BSc (from healthline.com)
Blood sugar, insulin and insulin resistance.
https://www.healthline.com/nutrition/insulin-and-insulin-resistance
An Overview of Insulin by Adam Felman, reviewed by Maria Prelipcean MD (from medicalnewstoday.com)
https://www.medicalnewstoday.com/articles/323760.php
Return of hunger following a relatively high carbohydrate breakfast is associated with earlier recorded glucose peak and nadir—multiple authors (from The National Center for Biotechnology Information and also ScienceDirect.com)
An experiment to see if people reported being more hungry after a high carb breakfast. (Spoiler: they did)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4204795/
Appetite Control: Understanding Your Hunger Hormones by Susan B. Dopart MS RD CDE (from huffpost.com)
An easy to read article about the three hormones governing hunger and how they work.
https://susandopart.com/2010/10/appetite-control-understanding-your-hunger-hormones/
Ghrelin response to carbohydrate-enriched breakfast is related to insulin—multiple authors (from The American Journal of Clinical Nutrition, Volume 81, Issue 2, February 2005)
An interesting experiment to determine if grehlin (a hunger hormone) is influenced by insulin (which in turn is influenced by carbohydrates). (Spoiler: it is.)
https://academic.oup.com/ajcn/article/81/2/367/4607435
Counting Calories Is A Ridiculous Way To Try And Lose Weight. A short interview with Dr. Jason Fung (from NBC News)
In less than three minutes Doctor Jason Fung explains metabolism and why counting calories is utterly pointless.
https://youtu.be/UIju_-yZa9k
What Happens When We Diet
Why a Low-Fat Diet is Bad For You (from dietdoctor.com)
Doctor Aseem Malhotra explains why a low-fat diet raises insulin, and why you can’t out-run a bad diet.
https://www.dietdoctor.com/why-low-fat-is-bad-for-you
The Complete Guide to Ketosis by Franziska Spritzler RD, medical review by Dr. Andreas Eenfeldt MD (from dietdoctor.com)
What ketosis is, and how it works.
https://www.dietdoctor.com/low-carb/ketosis
Not Convinced?
How Low-Carb and Ketogenic Diets Boost Brain Health by Franziska Spritzler RD CDE (from Healthline.com on March 26, 2016)
Why you don’t need to eat carbs to keep your brain working.
Also some interesting information about epilepsy.
https://www.healthline.com/nutrition/low-carb-ketogenic-diet-brain
Is the ketogenic diet good for multiple sclerosis? By Jon Johnson, reviewed by Katherine Marengo LDN RD (from medicalnewstoday.com)
https://www.medicalnewstoday.com/articles/323895.php
What do I eat?
Biography Of Lenna Frances Cooper (1875-1961) compiled by William Shurtleff & Akiko Aoyagi
A biography of Lenna Frances Cooper, original proponent of the idea that breakfast is the most important meal of the day.
http://www.soyinfocenter.com/pdf/208/Coop.pdf
The Shocking Origins of Vegetable Oil—Garbage! by Doctor Jason Fung
An interesting article into the origins of the vegetable oil Crisco, which is derived from cotton waste.
https://idmprogram.com/the-shocking-origins-of-vegetable-oil-garbage/
Fasting
Intermittent Fasting And Human Metabolic Health multiple authors (from The National Center for Biotechnology Information and also the Journal of the Academy of Nutrition and Dietetics)
A detailed exploration of fasting and the related health benefits of doing so.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/
Intermittent fasting for beginners by Dr. Jason Fung, MD, medical review by Dr. Andreas Eenfeldt MD (from dietdoctor.com)
A quick and easy guide to intermittent fasting.
https://www.dietdoctor.com/intermittent-fasting
Can Keto Kill You?
Ketogenic Diet Myths vs. Facts by Nina Teicholz
Best-selling author and science journalist Nina Teicholz pulls no punches in this passionate article taken from her own blog—written with journalists in mind. A slew of links to scientific journals and papers explaining why—contrary to popular belief—a ketogenic diet is NOT going to kill you.
https://ninateicholz.com/ketogenic-diet-myths-vs-facts/
Cholesterol
Cholesterol and Low-Carb Diets by Franziska Spritzler RD, medical review by Dr. Bret Scher MD (from dietdoctor.com)
An introduction into the basics of cholesterol. Some excellent citations at the bottom of the page.
https://www.dietdoctor.com/low-carb/cholesterol-basics
“Healthy” LDL cholesterol on the Prison Food Diet. An interview with Dave Feldman
Dave Feldman is a fascinating man. This video is just one of many explaining how cholesterol actually works, by observing the effects of different (sometimes extreme) dietary experiments… on himself.
https://youtu.be/NVNdpCZWWZE
Do statins really work? Who benefits? Who has the power to cover up the side effects? By Dr Aseem Malhotra (from europeanscientist.com 3rd Sept 2019)
How the production of statins is a trillion dollar industry, yet the drugs themselves are based upon out-dated view of cholesterol’s roll in heart disease.
https://www.europeanscientist.com/en/features/do-statins-really-work-who-benefits-who-has-the-power-to-cover-up-the-side-effects/
Triglycerides and heart disease—what’s the connection? By Dr Jason Fung (from dietdoctor.com)
https://www.dietdoctor.com/triglycerides-and-heart-disease
Everything You Know About Cholesterol Is Wrong by Brett and Kate McKay (from artofmanliness.com)
Perhaps not the most scientific of resources, but a fabulous article written by health ‘enthusiasts’. Updated whenever new information on cholesterol becomes available.
https://www.artofmanliness.com/articles/everything-you-know-about-cholesterol-is-wrong/
Low-Carbohydrate Diets (from Harvard School of Public Health)
Some interesting citations to studies into heart disease and low-carb diets.
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/low-carbohydrate-diets/
5 Reasons Not to Worry About Your Cholesterol Numbers by Chris Kresser
Chris Kresser, M.S., L.Ac, is the founder of Kresser Institute, co-director of The California Center for Functional Medicine, and the New York Times bestselling author of The Paleo Cure
https://www.sott.net/article/233731-5-Reasons-Not-to-Worry-About-Your-cholesterol-Numbers
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