Top 5 Keto Crack Slaw Recipes

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Crack slaw, a very popular kind of cabbage stir-fry, allegedly got its name because it’s so good it’s more addictive than crack. Whether you believe that to be true or not, it’s an amazing low-carb dish.

If you’re new to the low-carb or keto way of eating this is a great go-to recipe. It’s easy to prepare, you can flavor it in many ways and the ingredients are affordable. Here are the top 5 versions of it – which will be your favorite?

Top 5 Keto Crack Slaw Recipes

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What Do Low-Carb Athletes Eat During a Long Race?

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What do low-carb athletes eat during a long race? Watch the answer above (transcript).

Many more questions regarding low-carb and ketogenic diets and performance are answered in this Q&A session from the Low Carb USA conference, featuring Peter Defty, Johnathan Edwards and Alessandro Ferretti. The full 30-minute Q&A session is available (with captions and transcript) with a free trial or membership:

Q&A About Low Carb and Performance – Peter Defty, Johnathan Edwards and Alessandro Ferretti

Here are the other questions that are answered:

  0:11  Does resting heart rate increase on low carb?
  2:30  What should you eat before and during an endurance race?
  5:24  What does cyclist Romain Bardet eat on a low-carb diet?
  8:55  Are there benefits for cartilage on a ketogenic diet?
12:27  How do you figure out what foods affects heart rate variability?
16:09  Why is my recovery faster when running with a tilted head?
16:50  Gastroparesis, neuropathy and heart rate variability
18:32  What happens with heart-rate variability on a caloric deficit?
22:58  Is it possible to stay fat-adapted when on military duty?

Start your free membership trial to get instant access to this and over 175 other video courses, movies, interviews, or presentations. Plus Q&A with experts, etc.


 

Top videos about exercise on low carb

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Next conference

The Q&A is from this year’s Low Carb USA. It’s the top low-carb conference in the US. Next year’s conference will take place August 3 – 6, 2017 in San Diego. Sign up now for an early bird discount (50% off).

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What New Feature Would Make You Use the Membership Every Day?

Members want meal plans with shopping lists

Meal plan?

What new feature would make you visit our membership site every day?

We asked our members this week and here are the most asked-for features:

1. Meal plans

Members want lots of meal plans of different types, tailored to their low-carb lifestyle, intermittent-fasting, keto, vegetarian, and dairy-free for example, with ready-made shopping lists.

We have been working on this for months and in January your meal-plan dreams will come true! And, later in 2017, members will be able to design their own personalized meal plans too, and shopping lists will be automatically created.

2. A tracking tool

Members want to track their progress, for example their weight, waist circumference, blood sugar, and carbohydrate intake.

We too like the tracking-tool idea, however making an awesome one is hard. What’s the main reason you want a Diet Doctor tracking tool when similar tools already exists? Please tell us in the comments below.

3. A forum

Members want to connect with other low carbers, for example through a forum.

We also want to make this happen, but we’re not sure about the forum idea. Is there a better way? If you have an idea, please tell us in the comments below.

Thank you for your help

We appreciate you taking the time to tell us what you want. Every month, we make decisions about what to work on next, and your suggestions help us make better decisions.

Try the membership

Diet Doctor is completely free of ads, products for sale, and sponsorships. Instead, we’re 100% funded by the people through our optional membership.

Do you want to check out our 175+ low-carb videos and ask our experts your questions?

 

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BMJ Stands Behind Nina Teicholz’ Critique of the US Dietary Guidelines

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Here’s another victory for science over dogma. Today, the British Medical Journey has again decided to stand behind science writer Nina Teicholz’ peer-reviewed study from 2015, in which the conclusion was that the American dietary guidelines were founded on a weak scientific foundation, and still fail to be up-to-date with the best science.

Teicholz’ article was heavily criticized by old-school scientists – and 180 angry ones even demanded that the BMJ should retract it. After two independent experts reviewed it again, they have concluded that it is “within the realm of scientific debate”:

We stand by Teicholz’s article with its important critique of the advisory committee’s processes for reviewing the evidence, and we echo her conclusion: ‘Given the ever-increasing toll of obesity, diabetes, and heart disease, and the failure of existing strategies to make inroads in fighting these diseases, there is an urgent need to provide nutritional advice based on sound science.’
– Fiona Godlee, BMJ Editor in Chief

The BMJ: Press Release: Independent Experts Find No Grounds for Retraction of the BMJ Article on Dietary Guidelines

Earlier

The BMJ Criticism of the Dietary Guidelines Will NOT Be Retracted

TIME: Eat Butter. Scientists Labeled Fat the Enemy. Why They Were Wrong.

The US Dietary Guidelines Expert Committee Said to be “Completely Dissociated” From the Top Level Scientific Community

The British Medical Journal Slams Unscientific and Biased Low-Fat Dietary Guidelines!

Credit Suisse: The Future is Lower Carb, Higher Fat

Academy of Nutrition and Dietetics: Stop Worrying about Saturated Fat!

Headlines All Over the World: The Fear of Fat Was a Mistake from the Beginning[/text_left]

Top Nina Teicholz videos

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Searching for the X Factor

Young Boy Looking Through Binoculars Hiding in Grass

Hyperinsulinemia plays the dominant role in provoking obesity and fatty liver disease, but what causes it?

Insulin is intimately related to our diet, so that was naturally the first place to look. Highly refined and processed carbohydrates, such as sugars, flour, bread, pasta, muffins, donuts, rice and potatoes are well known to raise blood glucose and insulin production. This became known as the carbohydrate-insulin hypothesis, and forms the rational basis for many of the low-carbohydrate diets such as the Atkins diet.

These are not new ideas, but very old ones. The first low carbohydrate diet dates all the way back to the mid 19th century. William Banting (1796–1878) published in 1863 the pamphlet Letter on Corpulence, Addressed to the Public, which is often considered the world’s first diet book. Weighing 202 pounds (91.6 kilograms), Banting had been trying unsuccessfully to lose weight by eating less and exercising more. But, just as today’s dieters, he was unsuccessful.

xfactorpost1On the advice of his surgeon, Banting tried a new approach. He strenuously avoided all breads, milk, beer, sweets and potatoes that had previously made up a large portion of his diet. William Banting lost weight, and successfully kept it off. For most of the next century, diets low in refined carbohydrates were accepted as the standard treatment for obesity.

For all the success of low-carb diets, the carbohydrate insulin hypothesis remains incomplete. High dietary intake of refined carbohydrates is an important contributor to high insulin levels, but not the only contributor. There are many other significant influences. For this, we need to understand insulin resistance.

Insulin resistance – The major player

Insulin acts like a key to open a gate for glucose to enter the cell for energy. In the insulin resistance state, normal levels of insulin no longer open this gate and glucose piles up outside in the bloodstream.

insul-resistanceTo compensate, the body produces more insulin to ‘overcome’ this resistance and force the blood glucose inside the cell. This normalizes blood glucose levels at the cost of persistent hyperinsulinemia. We care about insulin resistance so much because this hyperinsulinemia will drive overall weight gain. But how does this insulin resistance develop in the first place?

Does obesity cause IR?

Type 2 diabetes is a disease of high insulin resistance. Obesity typically precedes the diagnosis of type 2 diabetes by a decade or more, so many presume that obesity itself causes insulin resistance. Decreased insulin resistance often accompanies weight loss. Insulin resistance gradually increases with obesity and further with pre-diabetes and type 2 diabetes. Obese, but otherwise normal (non-diabetic) patients have substantially increased insulin resistance compared to lean patients. Insulin resistance increases as you progress through the spectrum of obesity, pre-diabetes and then type 2 diabetes.

Understanding how obesity actually causes insulin resistance proved difficult. The first suspect was elevated fatty acids in the blood, which are increased with obesity. Insulin activates LPL, moving those fatty acids into adipocytes for storage. Fatty acid levels should not stay high unless insulin is not working properly. In other words, insulin resistance causes high fatty acid levels, rather than the other way around. This is reinforced by the fact that infusions of free fatty acids into the blood do not raise insulin resistance.

So, if fatty acids were not the causal factor, what was? Adiponectin, involved in fatty acid oxidation, was identified in 1995. However, the role it plays in obesity and IR is still unknown. Resistin, discovered in 2001, was given its name in the mistaken belief that it was the long-lost hormone that caused insulin resistance. Other factors such as interleukin-6, tumor necrosis factor, retinol-binding protein 4 and plasminogen-activating factor has all been investigated as a contributing hormone, but all have been found inadequate.

Unable to find the hormonal mediator of insulin resistance despite 35 years of intensive and dogged research, it is best to consider that perhaps obesity does not cause insulin resistance. After all, obesity and insulin resistance can be related in three possible ways. First, obesity might cause IR. However, this does not explain the importance of central obesity, or how type 2 diabetes can develop in normal weight patients. Insulin resistance may cause obesity, but this is unlikely since obesity typically pre-dates insulin resistance. Decades of intense research yields no definitive proof exists that either is true.

xfactorpost2A third, more likely possibility exists. The same fundamental root cause may underlie both obesity and insulin resistance and possibly other closely associated diseases. The past twenty years had identified syndrome X, now known as the metabolic syndrome (MetS).

Metabolic syndrome

Our understanding of the metabolic syndrome began in the 1950s, when high triglycerides were noted to be highly associated with CV disease. In 1961, Dr. Ahrens showed that this abnormality was primarily related to excess dietary carbohydrates rather than dietary fat, as widely expected at the time.

Around the same time, early insulin assays confirmed that many people with relatively minor blood glucose elevations had severe hyperinsulinemia. This was understood as a compensatory mechanism to the elevated insulin resistance. In 1963, the observation that patients with heart attacks often had both high triglycerides and hyperinsulinemia first linked these two diseases.

High blood pressure (hypertension) was associated with hyperinsulinemia as early as 1966 (9). By 1985, researchers showed that much of essential hypertension, so called because the underlying cause had not been identified, was also closely associated with high insulin levels.

By the 1980s all the essential features of metabolic syndrome were identified and established – central obesity, insulin resistance, dyslipidemia (high triglycerides and low HDL) and hypertension. Dr. Gerald Reaven of Stanford University introduced this concept of a single syndrome in his Banting Medal address of 1988, one of the highest profile academic lectures in all of diabetic medicine, calling it ‘Syndrome X’.

The ‘X’ moniker was chosen since it is commonly used in algebra to denote this single unknown variable, emphasizing that this syndrome shared a common underlying pathophysiology as yet unknown. These were not all individual risk factors, but one unified, critically important syndrome.

Criteria for metabolic syndrome

The 2005 National Cholesterol Education Program (NCEP) Adult Treatment Program III (ATP III) defines the metabolic syndrome as three of the following five conditions:

  • Abdominal obesity – Men over 40 inches, women over 35 inches
  • High Blood Glucose – over 100 mg/dL or taking medication
  • High Triglycerides – > 150 mg/dL or taking medication
  • Low High Density Lipoprotein (HDL) –
  • High Blood pressure – >130 mmHg systolic or >85 diastolic or taking medications

Each additional component of metabolic syndrome increases the risk of future cardiovascular disease. The metabolic syndrome identifies patients with shared group of risk factors that all have a common origin. Insulin resistance, central obesity, high blood pressure and abnormal lipids all reflect a single underlying problem, the unknown X. While obesity is commonly associated, the metabolic syndrome could also be found in approximately 25% of non-obese individuals with normal glucose tolerance levels.

Why LDL is not a criterion

High levels of Low Density Lipoprotein (LDL or ‘bad’ cholesterol) are pointedly NOT one of the criterions of the metabolic syndrome. Many doctors and professional guidelines obsess about LDL, and resort to prescribing statin medications to lower it. High LDL is not part of constellation of the metabolic syndrome, and may not have the same origins.

The prevalence of metabolic syndrome in the United States varies from 22% to 34% depending upon the specific criteria. This is not a rare disease, but instead one that affects close to one third of the adult population of North America. This constellation increases the risk of heart disease by almost 300%. Metabolic syndrome also increased the risk of stroke, cancer, NASH, PCOS, and obstructive sleep apnea. Even more worrisome, this MetS is increasingly being diagnosed in children.

Recent research has supported and extended this concept of a single syndrome with a common cause. Other metabolic abnormalities, including endothelial dysfunction, increased inflammation, sympathetic tone and coagulation have been noted. All the major diseases of the 21st century were all related to a common cause. But what was it?

xfactor01Insulin resistance became established as the central, essential feature of the metabolic syndrome. For this reason, the name Insulin Resistance Syndrome has also been applied and the hyperinsulinemia is understood as a compensatory mechanism. But this does not further our understanding. If insulin resistance causes syndrome X, what causes insulin resistance?

Dr. Reaven hypothesized that chronically hyperinsulinemia was not so innocent. Hyperinsulinemia may cause hypertension through salt and water retention. Hyperinsulinemia stimulates triglyceride synthesis in the liver, which are secreted into the bloodstream as VLDL. Hyperinsulinemia causes obesity. Hyperinsulinemia was causing insulin resistance.


Jason Fung

More

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More with Dr. Fung

Dr. Fung has his own blog at intensivedietarymanagement.com. He is also active on Twitter.

His book The Obesity Code is available on Amazon.

The Obesity Code

His new book, The Complete Guide to Fasting is also available on Amazon.

cover2

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13 Lifestyle Tips That Will Help You Lose Weight More Naturally

In order to lose weight more naturally, we’ve all got to change our mindsets—and our lifestyles.

The truth is that it’s easier to lose weight more naturally with specific lifestyle practices at your side. Calories aren’t the only factor when it comes to losing weight for the long haul. 

What we actually need for optimal weight loss isn’t a cut in our caloric intake; we need a lifestyle solution that supports our efforts more easily. 

Studies have shown that individuals who participate in specific lifestyle habits lose weight much easier and more naturally than others. 

So take a look at the 13 lifestyle tips below and begin implementing them into your daily routine. You’ll be shocked at how much easier it is for you to lose weight more naturally, not to mention you’ll also feel better too! 

1. Get Enough Sleep

enough sleep

You might imagine that the weight loss first tip would be something related to food or exercise, but guess what? It’s actually about your sleep health.

No matter how healthy you’re eating or how much you’re exercising each day, not getting enough quality sleep can automatically make it harder for you to lose weight more naturally. 

Sleep controls many of the vital hormones that regulate metabolism, appetite, and thyroid function. Sleep can also influence your blood sugar levels and even your heart health long-term.

A good night’s rest can even change your food cravings!

So aim for 7-8 hours of sleep per night no matter what, and if you need some tips getting to bed more easily, check out these natural solutions to treat insomnia that might work well for you.

2. Drink More Water

drink more water

This tip probably sounds boring to many of you, but it’s so true. Water is crucial for weight loss, and you might need more than the standard recommended 8 cups per day. 

If you find it difficult to get enough water, start replacing more of your current beverage choices with water to make it easier.

Why does water work for weight loss?

Water not only flushes out toxins that are readily stored in fat more easily, but it also keeps your metabolism working optimally and can prevent eating out of thirst when we often think we’re hungry. Plus, hydration is crucial to all the cells in your body. Drink up!

3. Eat an Apple a Day

eat apples

Apples are a unique type of fruit because they contain high levels of pectin, a specific type of fiber that can help you lose weight more easily. Pectin makes you feel fuller more quickly even if you haven’t had many calories.

Pectin can also lower blood sugar levels, lower bad cholesterol, and it even aids in digestion.

This is one reason why many people eat an apple before a meal; it helps prevent them from overeating at the next meal and it can aid in regularity. Apples are also a great source of vitamin C, antioxidants, and potassium so they’re even great for your immunity and blood pressure levels.

4. Eat More Greens

eat more greens

Leafy green veggies and dark green vegetables are quite possibly the best foods for weight loss you can eat. These foods are terrific for bulking up your meals with more nutrients for fewer calories.

And while calories don’t matter as much as quality, dark green foods are still crucial for optimal weight loss over the long terms due to how they affect your metabolism. Aim for 3 cups of greens and/or dark green vegetables per day as a great place to start.

5. Eat a Balanced Diet

eat a balanced diet

Believe it or not, trendy diets that cut out food groups aren’t the best way to keep the weight off. Your body needs a balance of carbs, fats, and proteins to function at an optimal metabolic level.

Choose fruits, vegetables, greens, and then find out what types of carbohydrates, proteins, and healthy fats work for your body. Get tips on how to do that here.

6. Cut the Refined Sugar, ASAP

cut out refined sugar

While sugar might seem harmless, its effects on long-term health or weight loss are not promising. 

Refined sugar is completely deficient in nutrition and is an empty source of calories.  

So choose fruit as your choice of sweetness when possible, and stay away from all sources of refined sugar that are found in processed foods.

You’ll also want to be careful of foods that sound healthy, but are really just calorie bombs in disguise. Even a little raw honey is much better for weight loss than the refined, sugary sweet stuff found in processed foods.

7. Eat More Plant-Based Fare

eat more plants

Plant-based means eating real food, from plants—that’s it. It’s not only an easy way to cut out refined foods from your diet, but it’s also an excellent way to avoid eating too much cholesterol or hormones from animal-based foods.

Plus, plant-based diets have been shown to prevent the majority of all types of diseases associated with obesity. Learn more about how to start a plant-based diet here.

8. Choose Your Grains Carefully

choose grains wisely

You might have heard of grain-free diets and why they’re helpful for weight loss. But the truth is, some grains can actually make weight loss much easier. One of these grains is whole grain oats. Not the instant kind, but pure, rolled or steel-cut oats.

Try having a bowl of oatmeal for breakfast in place of a bagel, toast, or a nutrition bar. You’ll be surprised just how easy oatmeal can keep you full, and it’s full of nutrients that boost your mood and energy levels too!

Certain grains can also help prevent hunger more quickly and can actually boost your metabolic function. Here are some tips on how to choose the best whole grains for weight loss.

9. Move Every Single Day

move every single day

Daily movement can help you lose weight more naturally, quickly, and effectively— even if that just means you walk or do moderately intense yoga for 30 minutes each day

So start your day with some form of movement or fit in an exercise session on your lunch break. Once you get in the habit of doing so, you’ll love how it makes you feel and how much easier it helps you lose weight.

10. Watch Your Fat Intake

choose fats wisely

Fat is an important source of nutrients that you need for optimal health, but it’s still important to watch how much fat you take in each day and it’s important to be selective about the types of fat you eat. Why? Fat doesn’t take up much room in our stomachs which can make it easier to overeat on.

Too much fat at a meal can also make it harder to eat enough fiber, and fiber is one of the most important nutrients for us to consume for optimal weight loss.

Generally speaking, 1-2 tablespoons of healthy fats at each meal is a good place to start if you’re not sure how much fat you should be eating. This includes nuts, seeds, ¼ of an avocado, coconut butter, another type of nut butter,or 4 ounces of wild fish.

Some people do better with even less fat in their diet, while others may actually need more. Experiment to see what works for you and be mindful of how much fat you consume.

11. Prep Your Meals

prep meals

Meal prep can help you lose weight more easily no matter what type of diet you’re eating. Individuals who pre-portion out their meals and have them readily available also make smarter food choices on a more regular basis. 

So even if you’re crunched for time, set aside 4 hours on a weekend day and prep your meals and snacks for the week. Portioning out your servings of vegetables, greens, fruit, fat, protein, and whole grains or root vegetables can also make it a little easier to eat proper serving sizes of each one.

12. Choose Smart Snacks

smart snacks

One common complaint among people is that they have no problem eating healthy meals; it’s the snacks that ruin their weight loss efforts.

So prepare ahead of time by choosing smart snacks. Keep 100-calories packs of almonds with you, an apple, and a square of dark chocolate in your bag or desk drawer. Celery and hummus, pear slices and almond butter, or carrots and tahini are also great options if you have access to a fridge.  

These snacks can help stall hunger until your next meal and they give you more nutrients that boost metabolic function much more than processed snacks will.

13. Make a Grocery List That Supports Your Efforts

make a grocery list

Putting knowledge into action is what weight loss really boils down to. And one of the most important places to put that knowledge into action is at the grocery store. If you don’t buy unhealthy foods, it’s much harder to get ahold of.

So make a grocery list that supports optimal weight loss. Get a free grocery list here and consider yourself that much closer to losing weight more naturally.

Remember that weight loss happens one smart choice at a time , so don’t wait any longer to make daily lifestyle choices that will help you lose weight more naturally. Good luck!

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