Good Calories, Bad Calories Gary Taubes Viny. byFitness. Publication date Topics Fitness. Collectionopensource. Language. Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health [ebook] by Gary Taubes (epub/mobi). Good Calories, Bad Calories by Gary Taubes. Read online, or download in secure EPUB format.
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He cut back on calories, which failed to induce weight loss but did leave him.. billions Good Calorie Good Housekeeping Calorie Counter Cookbook. For decades we have been taught that fat is bad for us, carbohydrates better, and that the key to a healthy weight is eating less and exercising more. Yet despite. DOWNLOAD Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health By Gary Taubes [PDF EBOOK EPUB KINDLE].
Later you eat a little more sugar, and the same thing happens again. It is a smooth, harmonious cycle that the healthy body carries out every day without your slightest awareness. However, problems can occur when there is too much sugar in your diet. When you regularly eat a lot of sugar, especially sugars that are quickly absorbed, the insulin levels in your blood become elevated.
Over time, you can become resistant to the effects of insulin and thus need more and more of it to do the same job. Insulin resistance is very much like a drug addiction. When you are addicted to a drug, you develop a tolerance to it and hence need more and more of it to produce the same effect.
When you consistently have a high level of insulin in your blood, you develop a tolerance to it. This turns into a vicious cycle very quickly. When you have more insulin in your blood than you do sugar, your body tells you to eat some sugar to even out the balance. But every time you eat the sugar you cause your insulin levels to go up even more, causing you to want more sugar, and on and on the cycle goes.
In the meantime, you are storing all the excess sugar as fat, slowing down your metabolism, and promoting heart disease, dementia, and cancer.
This is a condition known as pre-diabetes. It is also called metabolic syndrome , insulin resistance, and syndrome X. The key to weight loss, then, becomes focusing on foods that normalize blood sugar and lower insulin levels. If you eat the same amount of calories from broccoli rather than cookies, you will lose weight. Food is information that controls your gene expression, hormones, and metabolism. The source of the calories and the information carried along with the calories makes a gigantic difference in how your genes, hormones, enzymes, and metabolism respond.
If you eat food that spikes your insulin level, you will gain weight. If you eat food that reduces your insulin level, you will lose weight.
This is true even if the food contains exactly the same number of calories or grams of protein, fat, carbohydrates, and fiber.
In a landmark large-scale study, only one diet showed the capacity for maintaining the most weight loss over time. The study, published in the New England Journal of Medicine, found that the easiest diet to maintain, and the one that had the biggest impact on preventing weight gain after people had lost weight, was the low-glycemic-load, higher-protein diet.
When you focus on real, whole, unprocessed foods, you will automatically create a meal that has a low glycemic load. The glycemic load of a meal tells us how much of and how quickly a fixed quantity of a specific food will raise your blood sugar and insulin levels.
The slower these levels rise, and the lower they are, the better. You need to combine protein, fats, and whole-food, fiber-rich, low-starch carbohydrates from vegetables, legumes, nuts, seeds, and a limited amount of whole grains and low-sugar fruit. I simply provide some effective strategies that help them choose the right foods while eliminating the wrong ones. Becoming a qualitarian might be the most important thing you do to reduce your risk for diabesity and lose weight.
When you focus on the right foods, you automatically eliminate excess calories in the form of high-fructose corn syrup HFCS and other added sugars, trans fat , and other undesirable ingredients. Simply eat the right foods in the right quantities, and for almost everyone, weight loss will take care of itself. And, you will automatically eat a low-glycemic load diet.
Avoid sugar in all its many forms. Carbohydrates, especially those with a high glycemic load, turn to sugar very quickly. When you eat sugar, you unconsciously trigger a vicious cycle of sugar cravings, increased insulin production, increased appetite, more sugar intake, and more insulin production, until you are in a cycle of cravings, bingeing and crashing all day long.
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Published in: Full Name Comment goes here. Description For decades we have been taught that fat is bad for us, carbohydrates better, and that the key to a healthy weight is eating less and exercising more. Taube's arguments are lucid and well supported by lengthy notes and bibliography. Maybe they induce a continued sensation of hunger, or even a specific hunger for more carbohydrates.
They can cost hundreds of millions or even a few billion dollars each. It causes a condition called insulin resistance, which means we have to secrete even more insulin to handle the carbohydrates we eat. So the medical and public health authorities have tried to get around this problem by doing what are called observational studies: If anyone asks for advice, I tell them, of course, to avoid the easily digestible carbohydrates, stay away from sugar in any form, and eat the foods we evolved to eat: When we eat certain types of foods sweets versus fats, refined versus unrefined , what effects do these foods have on insulin levels in the body?
Why focus on carbohydrates versus fats? Customer Reviews This book changed my life. He simply asks for balanced research that answers the questions posed. This is why the first course of a meal is known as an appetizer. And when I looked at the other studies, those were equally ambiguous but were in turn interpreted as supportive because still other studies appeared to support the fat-is-bad hypothesis.
So what determines how much insulin we secrete? So we secrete it when we eat carbohydrates and, to a lesser extent, protein, and the easier it is for us to digest the carbs, the more insulin we secrete. French Women Don't Get Fat. It could literally change the way you eat, the way you look and how long you live. Copious opinions were offered, but no specific hypotheses. What I found was the scientific equivalent of a house of cards.
Taubes says that the current U. Again a simple answer: The Metabolic Typing Diet. The result is this vicious cycle that then seems to lead to virtually every common chronic disease.
He ate three meals a day of meat, fish, or game, usually five or six ounces at a meal, with an ounce or two of stale toast or cooked fruit on the side. And it turns out that sex hormones are involved and, more than anything, insulin. Nonetheless, corpulence had crept up on him in his thirties, as with many of us today, despite his best efforts. Large fluffy LDL is not.
Click I Have iTunes to open it now. He added that the effects of this intake were exacerbated when sugar was consumed as well. The insulin empties our blood stream of fuels, and we get hungry and eat.
An Apple A Day. He took up daily rowing and gained muscular vigor, a prodigious appetite, and yet more weight. It appears to be the LDL particle itself.
Why when men go through puberty they lose fat and women tend to gain it. Diet and lifestyle are more likely culprits, which makes one wonder about foods that raise insulin and blood sugar levelsi.
Taubes' research is spot-on, and his writing, while quite technical, is excellent.
Jillian Michaels and Mariska van Aalst. For decades we have been taught that fat is bad for us, carbohydrates better, and that the key to a healthy weight is eating less and exercising more. The fructose is dumped directly on the liver, and so increases the amount of fat we store and also, probably, leads to insulin resistance in the long run.
Why We Get Fat. As a journalist, I question everything. Both are effectively half glucose and half fructose. Taubes argues that the problem lies in refined carbohydrates, like white flour, easily digested starches, and sugars, and that the key to good health is the kind of calories we take in, not the number.
Healing With Whole Foods.
You not only relate the consumption of refined carbohydrates and sugars to weight gain and the escalation of Type II diabetes, you also relate our eating habits to cancer and dementia. I came to doubt it initially because I had interviewed some of these people when I was doing an investigative article for the journal Science on the equally unsubstantiated belief that eating salt causes hypertension.
Diet for a Small Planet 20th Anniversary Edition. Maybe they induce less satiation per calorie consumed. He's an award-winning science and health journalist, the author of Why We Get Fat and Good Calories, Bad Calories, and a former staff writer for Discover and correspondent for the journal Science.
From the Hardcover edition. If iTunes doesn't open, click the iTunes application icon in your Dock or on your Windows desktop. Prevent and Reverse Heart Disease. The A-to-Z Guide to Supplements.