The

Coconut Ketogenic Diet

By Dr. Bruce Fife

Piccadilly Books, Ltd.
Colorado Springs, CO
www.piccadillybooks.com
 Contents
Chapter 1: The Undiet Diet
Chapter 2: Big Fat Lies
Chapter 3: Are You In Need of An Oil Change?
Chapter 4: Cholesterol and Saturated Fat
Chapter 5: Good Carbs, Bad Carbs
Chapter 6: Carbohydrates Make You Fat
Chapter 7: Not All Calories Are Equal
Chapter 8: Eat Fat and Grow Slim
Chapter 9: Dietary Ketosis
Chapter 10: Is Your Thyroid Making You Fat?
Chapter 11: Iodine and Your Health
Chapter 12: Thyroid System Dysfunction
Chapter 13: Supercharge Your Metabolism
Chapter 14: Drink More, Weigh Less
Chapter 15: Low-Carb, High-Fat Eating Plan
Chapter 16: The Coco Keto Weight Loss Program
Chapter 17: Cooking the Keto Way
Appendix: Nutrient Counter
References
Books by Bruce Fife

 1

The Undiet Diet

Return to Table of Contents

EAT FAT AND LOSE WEIGHT: IS IT POSSIBLE?
Leah, 42, came to me complaining of a variety of problems: frequent
migraine headaches, constipation, mood swings, irritability, depression, irregular
menstruation, fatigue, and recurring yeast infections. Although she didn’t
mention it, Leah was overweight. She stood 5 feet 5 inches (1.65 m) and
weighed 180 pounds (82 kg)—typical for many middle-age women nowadays.
Frustrated with doctors and medications, she had decided to seek help from
someone experienced in alternative or natural medicine. As a nutritionist and
naturopathic physician, my focus is helping people overcome health problems
through safe, natural means, using diet and nutrition.
Leah indicated that she ate many refined white flour products (e.g., bread,
rolls, pastry, crackers, etc.), breakfast cereals, and frozen and prepared foods,
and snacked on sweets and chips. She assured me she ate healthfully because she
avoided fat. She drank skim milk and ate low-fat foods; she chose lean cuts of
meat and removed all visible fat. She avoided butter like the plague, using
margarine in its place, and prepared meals with what she termed “healthy”
vegetable oils. Although the prepared convenience foods she used often included
small portions of vegetables, she rarely ate fresh produce. Leah’s diet was
typical of most people in our modern society—nutrient deficient and weight-
promoting. The first thing I did was to change her diet. I told her, “Don’t eat
anything that says low-fat or low-calorie, and get off the sweets and junk
foods. Eat whole foods with butter and coconut oil, and don’t be afraid of the fat
in meats. Eat full-fat cheese, cream, and other dairy products. Eat fresh fruits and
vegetables. Eat as much as much as you want, just don’t overeat, and enjoy your
new diet.”
She was surprised. “Won’t all this fat and rich food make me gain weight?”
she asked.
“No,” I replied. “You don’t have to worry about your weight.”
“Well, I do worry. I try to watch my calories and limit my fat intake.”
“What I’m giving you is a way of eating that will improve your health. It
provides your body with all the nutrients it needs to overcome the health
problems you mentioned. And as you become healthier, you will also lose excess
body fat.”
“You mean I can eat delicious foods, gain better health, and lose weight at
the same time?”
“Yes,” I told her.
She returned for follow-up visits over the next several months. Each time she
told me she was doing better and losing weight. She couldn’t believe it. She was
eating more rich, fatty foods than she ever had and was dropping pounds. In
time, she reported that all of her symptoms had improved, and to her pleasant
surprise, she lost 45 pounds (20 kg), dropping to a slim 135 pounds (61 kg).
Now, several years later, she continues to follow my dietary recommendations
and still maintains her slim figure.
When people come to see me, they usually are concerned with chronic health
problems like Crohn’s disease, diabetes, and arthritis. While treatment varies for
each individual, the diet I recommend is basically the same—low in refined
carbohydrates and rich in fresh produce, with plenty of healthy fats. I’ve had a
great deal of success, especially with my diabetic patients. They are able to live
normal lives without relying on medications and daily insulin injections.
Patients frequently comment, with delight, that they lose weight on my
program. My main focus is to help people regain their health; losing weight is a
natural consequence of that process. For many people, however, excess body fat
is their primary concern. So I have tailored my health program specifically to
address their concerns. This book is the result.

LOW-FAT DIETS MAY KILL YOU
“I hate diets. None of them have ever worked for me. I tried. I watched what
I ate, cutting out all of my favorite foods and reducing calories. I felt deprived. I
hated it. I was hungry all the time and felt miserable. I only lost a few pounds. It
wasn’t worth all the misery I went through. And once I stopped dieting, the
weight came right back.”
Does this sound familiar to you? It should. Most of us have tried dieting at
least once in our lives. Why? Because most of us are overweight. Sixty percent
of Americans are overweight; 30 percent are obese. One third of our children are
now overweight. These figures are rapidly increasing. Fifty years ago, it was a
problem for only a small percentage of the population. Now it’s an epidemic.
We’re not alone. The same thing is occurring in Canada, Europe, and elsewhere.
Why are we gaining so much weight? We aren’t eating that much more than
we used to. In fact, we eat less fat now than ever before. Our grandparents got
about 40 percent of their daily calories from fat. Today, we are averaging about
32 percent—a significant decrease. When you go to the grocery store, you’re
bombarded from every side with labels that read “Lowfat,” “Non-fat,” and “Low
calorie.” When you go to a restaurant, you can get diet soda and low-calorie or
reduced-fat meals. Everything nowadays seems to be low-or non-fat. We’ve
replaced saturated fats with polyunsaturated fats and fake fats. Sugar is being
replaced by artificial sweeteners. We eat more low-fat, low-calorie foods now
than ever before, yet we are fatter now than ever before. Why is that?
The simple answer is that low-fat diets don’t work! They’re not natural,
they’re not healthy, and in the long run they promote weight gain, not weight
loss.
Research confirms this fact. The longest running study ever made on the
relationship between diet and health is the Framingham study. The study began
in 1948, was set up to continue throughout the lifetime of the volunteers, and is
still going on today. The study included almost the entire population of
Framingham, Massachusetts (population 5,127). After more than 40 years of
research, the director of the study, Dr. William Castelli, admitted: “In
Framingham, Mass., the more saturated fat one ate, the more cholesterol one ate,
the more calories one ate, the lower the person’s serum cholesterol…We found
that the people who ate the most cholesterol, ate the most saturated fat, ate the
most calories, weighed the least.”1 You would expect that the people who eat the
least amount of saturated fat, cholesterol, and calories to weigh the least, but
they don’t, as revealed by the Framingham study.
It appears that if you want to lose weight, you need to avoid low-fat dieting.
Trying to lose weight on a low-fat diet is a nightmare of deprivation and
starvation. Many of us would rather die than go through the pain. There is a
better way.

THE COCONUT KETOGENIC DIET
Which of the following best describes you? Are you a picky eater, habitual
eater, recreational eater, or professional eater? Judging by our expanding
waistlines, most of us are approaching the professional ranks.
When I first began showing people how to improve their health though diet
and nutrition, I believed in the low-fat philosophy. I believed that restricting
calories was the only way to lose weight and that eliminating as much fat as
possible from the diet was the best approach. This is what I was taught in school.
Meat and fat were something to avoid. Saturated fat and cholesterol were
considered dietary villains capable of causing just about every ill, from heart
disease and obesity to athlete’s foot and hangnails, or so it seemed by the way
saturated fats were criticized. We were led to believe that vegetable oils and
margarine were much healthier.
I ate what I thought was a healthy diet and recommended it to my patients.
Many people improved with the low-fat diet I recommended and they overcame
their health problems, but for many others, progress was slow. At times it was
frustrating; some people would not progress, or they would get better for some
time and then digress.
The first clue that I needed to change my thinking about fats came when I
attended a meeting with a group of nutritionists. During the meeting one member
of the group stated that coconut oil was healthy and that we should all be using
it. We were all dumbfounded by the comment. Coconut oil is a highly saturated
fat, and saturated fat was believed to increase blood cholesterol, which in turn,
was believed to promote heart disease.
We respected this member of our group so we listened to what she had to
say. She backed up her statement by citing several studies published in medical
journals. These studies showed that lab animals given coconut oil lived longer
and developed fewer diseases than those given soybean, corn, or other vegetable
oils. I also learned that coconut oil, in one form or another, was being used
successfully to treat seriously ill hospital patients and speed recovery. Coconut
oil also possesses superior nutritional qualities over other oils and, when added
to baby formula, increases the survival rate of premature infants. For these
reasons, it is commonly used in hospital intravenous solutions and commercial
baby formulas.
When I left that meeting, I was curious. No, it was more powerful than that: I
was determined—determined to find the truth. Maybe my thinking about fats,
and particularly saturated fats, was all wrong. At that point, I made a
commitment to find the answer. I began researching the medical literature,
reading everything I could find on coconut oil, saturated fat, cholesterol, and
vegetable oil. What I found was so remarkable that it changed my whole
viewpoint of fats and oils.
Over the next several years, I began incorporating more saturated fats into
my dietary program, especially coconut oil, and less and less vegetable oils. I
started to see dramatic changes in patients that others had given up on. One of
the biggest improvements was the loss in weight. People would add more fat,
particularly saturated fat from coconut, into their diets and lose weight. I saw,
just as the Framingham study demonstrated, that diets containing adequate fats,
including saturated fat, produced better results than low-fat diets. When I say
“better results,” I mean everything improved—not just body weight, but
cholesterol levels, blood sugar readings, blood pressure, and energy levels. Their
overall health improved. Health problems they had before were alleviated.
 People were losing weight without even trying. For some, all they did was
substitute coconut oil for other oils they had been using and the pounds began
melting off. They ate basically the same foods they had before but just made a
simple oil change. That’s exactly what happened to me.
Over the years, like most everyone else, I had been putting on extra weight. I
ate what was considered a healthy, balanced diet. I used margarine and
polyunsaturated vegetable oils instead of butter and natural saturated fats.
I was a bit overweight. I tried dieting. It was frustrating. It got to the point
where I gave up hope of ever losing my spare tire and just accepted the fact I
was overweight and I was going to stay that way. Clothes I had outgrown, but
kept around for when I lost weight, were finally tossed out. “I’ll never fit into
those again,” I said to myself.
That was before I learned about coconut oil. When I substituted coconut oil
for all the vegetable oils I had been using, I began to lose weight. The weight
came off slowly but steadily, and after about six months, I had lost nearly 20
pounds! I didn’t change my diet, only the oils that I used. And the weight has
stayed off. It’s many years now, and I am at my ideal weight for my height and
bone structure. I did this by eating more fat than I ever did before.
I instructed patients to eat fatty meats and full-fat dairy. I also had them cut
down on carbohydrate-rich grains and cereals and eat more vegetables. When I
had people eat healthy foods and use the right types of oils, excess weight
seemed to melt off. I began to focus on developing a diet designed specifically to
help people lose excess weight as well as improve overall health. That is what
this book is all about.
From this discovery came a system of weight loss like none other. I call it the
Coconut Ketogenic Diet or simply, the Coco Keto Diet. I don’t really like calling
it a “diet” because it’s more than that. It’s not a temporary diet you go on just to
lose a few pounds. It’s a lifestyle change.
In fact, some people don’t even consider it a diet at all, at least not like the
typical calorie-restricted, low-fat diets. The eating guidelines in this program
allow you to eat until you’re satisfied. And it’s not all rabbit food either. You get
to eat a variety of delicious foods—steaks, shrimp, pork, eggs, cream, cheese,
creamy sauces and gravies, and, of course, coconut. You don’t starve. That’s one
of the big advantages of this program. You eat foods that fill you up and keep
you satisfied until your next meal. It’s almost like an “undiet.” You get to enjoy
eating and you lose weight! You could call it The Undiet Diet.
There are three phases to this program: an induction phase, a weight loss
phase, and a maintenance phase. The induction phase introduces you to low-carb
eating and prepares you and your body for the remarkable changes that are about
to occur. The second, or ketosis phase, is where you lose most of your unwanted
body fat and achieve better overall health. The third phase transitions you to a
healthy long-term, reduced carb eating plan that allows you to maintain your
new body weight and level of health on a permanent basis.
Many weight loss programs are unhealthy. They may help you lose weight,
but they are nutritionally unbalanced, setting the stage for new health problems
in the future. The risks are too high. But with this program, you can enjoy food,
lose excess weight, and gain better health. I’ve had a great deal of success with
this program in helping people reverse the effects of diabetes, relieve various
digestive disorders, clear up nagging skin problems, overcome chronic fatigue,
stop recurrent candida infections, stabilize blood sugar, and bring relief from
numerous other conditions.
The Coconut Ketogenic Diet is just as much a health-restoring program as it
is a weight-loss program. So be prepared to notice some remarkable changes in
your life.
If you are troubled by any of the following conditions, this program may help
you:

Allergies
Arthritis
Asthma
Brain fog/memory loss
Candida
Chronic inflammation
Constipation
Diabetes
Digestive problems
Fatigue/lack of energy
Frequent infections
Gout Gum disease
Heart/circulatory problems
High blood pressure
Hypoglycemia
Hypothyroidism
Insomnia
Kidney disease
Migraine headaches
Menstrual irregularity
Nervousness/irritability
 Osteoporosis
Overweight/obesity
Reproductive problems
Skin disorders/dermatitis

WHY COCONUT?
Why does this program include the use of coconut? Because coconut is one
of the world’s healthiest foods—a superfood, in fact. For thousands of years
people in Asia, Africa, Central America, and the Pacific Islands have relied on
coconut as a major source of food. This is particularly true in the Pacific Islands,
where other foods can be scarce. On some islands the only foods available are
coconuts, taro root, and fish. Since the time the early explorers first landed on
these islands, they noted that the Islanders were of exquisite physical stature and
possessed superb health—far better than their own. Only after colonization by
Europeans and the adoption of modern foods did conditions like obesity, cancer,
heart disease, diabetes, arthritis, and others make their appearance.
The primary nutrient in coconut that sets it apart and makes it such a
marvelous health food is the oil. This oil contains the secret to losing excess
weight as well as gaining better health. Coconut oil has been described as the
“World’s Healthiest Dietary Oil.” There is a mountain of historical evidence and
medical research to verify this fact. I’ve documented much of this evidence in
my book The Coconut Oil Miracle, which summarizes historical,
epidemiological, and medical research on the nutritional and medicinal aspects
of coconut oil. It also clearly refutes the negative publicity perpetuated by ill-
informed writers.
Modern dietary studies on isolated island populations who maintain their
traditional coconut-based diets have a complete absence of degenerative disease.
Some island populations consume massive amounts of coconut and coconut oil
and are the picture of good health.2 In fact, many of these cultures regard
coconut oil as a medicine and refer to the coconut palm as “The Tree of Life.”
Once considered to be bad for the heart because of its saturated fat content,
we now know that coconut oil is comprised of a special type of fat known as
medium chain triglycerides (MCTs), which actually help to prevent heart
disease. Yes, the fat in coconut oil can help protect you from heart disease. (This
is documented in some detail in my book Coconut Cures, so I will not devote
much space to it here.) If you don’t believe me, go to any of the countries that
rely heavily on coconut: Thailand, Fiji, the Philippines, many of the islands of
the Pacific. Wherever you find people using coconut oil for everyday cooking,
you will find heart disease to be extraordinarily low compared to those in the
US.
In the coconut-growing regions of India, heart disease was almost unheard
of. When the people there were told that coconut oil was bad for them, they
switched to soybean and other vegetable oils. As a result, within ten years their
rate of heart disease tripled! Likewise, obesity and diabetes are on the rise. When
people remained on their traditional coconut-based diets, they were protected
from many of these so-called “diseases of modern civilization.”
A major study was done on two remote Pacific Islands—Pukapuka and
Tokelau. The entire populations of the islands took part in the study. Coconut
provided the main source of food for these people. They derived up to 60 percent
of their daily calories from fat, mostly from coconut oil. The American Heart
Association recommends no more than 30 percent of calories should come from
fat and no more than 10 percent from saturated fat. Yet over 50 percent of this
population’s daily calories came from the saturated fat in coconuts. Despite
eating all this fat, there was absolutely no evidence of heart disease, diabetes,
cancer, or any other degenerative disease common in Western societies. Only
when Islanders abandon their traditional coconut-based diet and take on the
eating habits of Western countries, do they begin to develop the diseases of
modern society.
If you stop for a moment and think about it, you will realize how silly it is to
think of coconut oil as unhealthy. People have been using coconut oil as their
major dietary oil for thousands of years; if it caused heart disease, or any other
disease for that matter, it would be clearly evident in those populations, but it’s
not. Therefore, common sense tells us coconut oil is not harmful.
Unfortunately, because coconut oil has received a lot of bad publicity in the
past, some misinformed writers and health care professionals still ignorantly
criticize it as containing artery-clogging saturated fat. Such people are woefully
behind the times and are only parroting what other misinformed writers have
said. They need to read the new research, which now has been available for
several years. If you hear anybody nowadays claim that coconut oil is unhealthy,
and some still do, realize they are still in the dark ages of nutritional knowledge.
Have them read The Coconut Oil Miracle or Coconut Cures. These books are
fully documented, with references to the medical literature proving beyond
doubt the many health benefits of this most remarkable food.
One of the unique characteristics about coconut oil is that, unlike other fats,
it is not stored to any appreciable extent in the body as fat. It is metabolized
completely differently from animal fats and vegetable oils. When we eat coconut
oil, rather than storing it as fat, we convert it into energy. Coconut oil increases
your energy and perks up your metabolism, which causes the body to burn
calories at an accelerated rate. Yes, eating coconut oil can help you lose weight
because it promotes the burning of calories. It not only burns up the calories it
supplies itself, but also those of other foods as well. For this reason, it is
appropriately called the world’s only low-calorie fat! In addition, coconut oil
boosts thyroid function. Many overweight people are that way because they have
a sluggish thyroid—the gland that controls metabolism and body temperature.
When they start eating coconut oil, their metabolism and thyroid function
improves, and body temperature increases, becoming more normal. Weight loss
becomes easier than it ever has.
Research has now confirmed that coconut oil is, without question, one of the
most nutritious and healthful foods. That is why I instruct all my patients to
incorporate it into their diets. I’ve seen amazing results, not just in weight loss,
but in overcoming many health problems.
Here are a few comments from some of those who have experienced
incredible changes in their health simply by adding coconut oil to their diets:

“Over the last 20 years I have been steadily and gradually gaining weight.
You couldn’t call me fat—but there I was, just too wobbly in all the wrong
places. This year I decided to do something about it—finally. I went on a fruit
diet. Nothing happened. I tried the cabbage soup diet (without the meat).
Nothing happened. I fasted for a week. NOTHING HAPPENED!
That was when this book came into my hands—a godsend. I stopped fasting
and began eating food again, but using coconut oil. After a few days I weighted
myself—I had lost 5 pounds! Since then I have lost a total of 24 pounds, and still
losing steadily at about a pound a week, enjoying full meals.”
Sharon

“The first week, I lost five pounds, and then two pounds a week after that.
Getting ready in the morning used to be a chore—now I pop out of bed. I even
wore a bikini this summer!…I feel great, and I’m actually eating a lot more now
—and I have no fear of gaining weight.”
Carine

“I’ve been taking about 1 or 2 tablespoons of virgin coconut oil per
day for about 4 months now. I definitely notice a difference in my energy.
It’s steady through the day. No longer have the surges of ups and downs,
especially that sleepy feeling after a meal. Obviously, my blood sugar must be
steady.”
Marty Ohlson

“I have been on a low-carbohydrate diet for the last 20 months and I have
lost 52 pounds. I have about 10 pounds to go. I came across a statement in one
book advocating a sugar-free lifestyle, and it said that coconut will help one get
into ketosis. I was intrigued by that statement and so I purchased some coconut
cream and oil and began to use them. I lost 2 pounds in a week (having lost only
4 pounds in the last six months, I was quite impressed). I shared this information
with the low-carb newsgroup that I am on, and many of those members began to
use the product and also lost weight; some of them had been on plateaus for a
long time... Some also noticed an increase in energy as well as burning
sensations that would indicate that their metabolism was up. Personally I get a
sensation that I can only compare to a caffeine rush, although I haven’t been a
caffeine user for many years.”
Gail Butler

“When I started, I weighed 316 and wore a size 52 pants. When I got on the
scale this morning I weighed 256 for a total loss thus far of 60 pounds and I’m in
44’s now…People that I work with intermittently comment on how much energy
I have now. My 20-year-old son is doing this with me and has gone from 203 to
177 in three months. I don’t count calories and in fact I think at any intake less
than 2500-3000 I’d lose weight. I do figure out the calories every couple of
weeks just to make sure I don’t slip below 2000 a day. And I have a tendency to
do that because I am never hungry anymore. With the fat intake at this level I am
usually satiated for nine hours or so and find it very easy to inadvertently skip a
meal if I get busy.”
Chuck

“I was diagnosed with hypothyroidism... When I read your email about
taking 3 teaspoons all at once, I decided it was worth a try. That was about 2:00
pm. About 20 minutes later, I went for a one-hour walk on very hilly terrain, and
I could not help noticing how much energy I had, compared to three weeks ago,
which was the last time I took that walk... At approximately 7:15 (some five
hours after taking the 3 teaspoons of coconut oil), I took my temperature and to
my amazement, it was 98.6° F. This is the first time in at least 15 years that my
body temperature has been normal, unless I have the flu or some other illness. I
cannot recall the last time that I have felt as good as I do right now. Thank you. I
have renewed hope that I will be successful in losing the excess weight that has
been preventing me from doing the many things that I love.”
Rhea Lust

“It takes 3 teaspoons all at once to raise my body temperature. I usually run
97.1° F during the day. My new nut-balls recipe seems to be working too...
These walnut-disappearing nut balls are delicious and they give me tons of
energy. (I ate about 4 one-inch nut balls on an empty stomach as a snack.)
Wondering where all this energy came from, I had a notion to take my
temperature—98.6! Not only that, I have repeated the experiment several times
this week and it works every time.”
Marilyn Jarzembski

“I am a diabetic and I have taken myself off the meds the doctor wants me to
take because I do not feel they are good for me long term. Last night I indulged
myself with the coconut milk. I drank the whole can before bed. The amount of
carbs was not real high, but it was an indulgence, so I was expecting my
morning blood sugar to be somewhat high. What to my surprise, my morning
blood sugars were much lower than normal. I try for fasting blood sugars of 110-
120, but lately they have been around 140. This morning, they were 109. I am
pleasantly surprised.”
Alobar

“I have been on virgin coconut oil for the past two months (4 tablespoons
daily) and feel better than I have in a long time! My energy levels are up and my
weight is down. I am never hungry any more, and have incorporated a daily
exercise routine, and have lost 20 pounds.”
Paula Yfraimov

“I have lost a lot of weight recently (36 pounds in 5 months) and I use
coconut and olive oil exclusively... I changed my diet to a low-carb program
(nothing but meat, eggs, seafood, nonstarchy vegetables, fruit, nuts, and anything
derived from these items, including coconut products). I do believe that coconut
oil is part of the success because there have been times when I run out and will
use only olive oil. During those times, I lose little or no weight.”
Ann

“There are a few things I eat that boost my metabolism and many things that
drain it. Coconut oil definitely boosts it. Taking a tablespoon of coconut oil is
the quickest way I know of raising my temperature a whole degree within 45
minutes. It is really amazing.”
Marilyn

“I am writing to express to you how happy I am with the use of coconut oil. I
have been using it for all my cooking needs and have also been eating it by the
spoonful. I also put it on my hair and use it in place of most hand and body
creams. I am a 50-year-old overweight woman with chronic degenerative
collagen vascular disorders. My energy level is improving. I am losing weight.
My chronic pain is reducing. My skin and hair look much better and people are
commenting on it. I can’t thank you enough for telling the truth about coconut
oil... Again thank you profusely!”
Janice W.

“I’m getting thinner by eating more fats. I am now down 31 pounds and I
feel great! My husband’s weight has dropped around 20 pounds and he is loving
it too. Not eating wheat is certainly a factor in my continuing weight loss and
improving health, but I have also made two radical changes when it comes to
dietary fats. Firstly, I now eat at least three times the amount of fat I used to eat.
That’s right; I am eating more fat, not less. Secondly, the fats I am consuming
are mostly saturated, with coconut oil at the top of the list, closely followed by
butter and lard…I consume anything from 4 to 8 tablespoons a day.”
Tracey T.

“I have been trying to lose weight since my hysterectomy a year ago. I was
even starving myself, and nothing was happening. Then my mom mentioned that
her boss had lost 10 pounds just by using coconut oil. I figured it couldn’t hurt…
In six weeks, I was 26 pounds smaller, I’ve tripled my energy, and I don’t have
to lie on the bed to zip my pants anymore!”
Abby

These are just a few of the many testimonials regarding the remarkable
effects of adding coconut to the diet. The results are even more incredible when
combined with a ketogenic eating plan, as you will learn in this book. Are you
ready to lose excess weight and experience improved health and well-being? The
following chapters will show you how.
 2

Big Fat Lies

Return to Table of Contents


LOW-FAT DIETS MAKE YOU FAT
The missing ingredient in most weight loss diets is fat. Yes, fat. Most other
diets try to eliminate as much fat as possible—big mistake! Fat is the key to
successful weight loss. As ironic as it may seem, you need to use fat to lose fat.
When people hear me say you need to eat more fat to lose weight and
achieve better health, they look at me like I’m a nut. “Why, fat is bad for you,”
they say. “It makes you fat.” Then when I tell them that the type of fat they
should eat is predominately saturated, they gasp in horror. “Saturated fat causes
heart disease!” I have to explain to them that over the years, advances in
nutritional science have gone beyond the simple recommendations regarding
saturated and unsaturated fats that we so commonly hear in the popular press.
Popular diet books and the news media are usually years behind the advances
made in science. Much of the dietary advice we have been given a few years ago
has been proven wrong. One of these is the misconception that fat is unhealthy
and should be avoided.
We now know that fat is a vital nutrient and must be present in the diet in
order to maintain good health. That’s why all major health organizations like the
National Institutes of Health, The American Heart Association, and others
recommend that we get 30 percent of our calories from fat rather than 20 or 10
percent as some extremists advocate.
Saturated fat in particular has received a lot of bad press in the past. What
most people, including many health care professionals, don’t understand is that
there are many different types of saturated fat and they don’t all act alike.
Believe it or not, most of them don’t raise blood cholesterol and are actually
good for you. In fact, we need saturated fat in our diet to maintain good health.
That is why health organizations don’t say eliminate all saturated fat from your
diet.
Eating fat, particularly saturated fat, is thought to be one of the ten deadly
sins. Much of this misconception is fueled by the low-fat marketing efforts of the
food industry. If a food is low in fat it means customers can eat more without
guilt. The more we eat, the more we buy. The more we buy, the bigger the
profits for manufacturers. The bigger the profits, the happier the food industry is.
It’s about money, not health. The low-calorie food craze hasn’t accomplished a
thing, except to make food producers rich and us fat. Yes, fat! People weigh
more now than ever before.
In the United States, 60 percent of the population is now overweight; one in
four adults is not merely overweight, but obese. A person is considered obese if
weight is 20 percent or more than the maximum desirable weight for his or her
height. According to the Centers for Disease Control and Prevention (CDC), the
number of obese people in the US has exploded over the past two decades from
12 percent of the total population to 30 percent now. Even our kids are becoming
fatter; as much as 25 percent of all teenagers are overweight. The number of
overweight children has more than doubled in the past 30 years.
Over the past two to three decades, as the low-fat craze has been in full
swing, obesity has increased by 70 percent in 18-to 29-year-olds. For people 30-
39 years of age, it has increased 50 percent. All other age groups have likewise
experienced a dramatic increase in weight.
We eat more low-fat foods than ever before but keep getting fatter and fatter.
Low-fat dieting hasn’t worked! Eating fat is not the problem.

LOW-FAT LIES
If you are one of the millions of people who have tried to lose weight on a
low-fat diet and failed, don’t blame yourself; give credit to the diet. Low-fat
diets don’t work. The whole theory behind them is flawed. Low-fat dieting
requires radical and unpalatable changes that are almost impossible for most
people to stay with for any length of time. For 30 years we have been cutting
back on fat. The percentage of fat in the diet has dropped from about 40 percent
to around 32 percent, yet we continue to gain weight. If you have tried to lose
weight by removing fat from your diet, you have been a victim of a low-fat lie.
On the surface, the low-fat theory sounds logical. Of the three energy-
producing nutrients—fat, protein, and carbohydrate—fat supplies the most
calories. Gram for gram, fat contains over twice as many calories as either
protein or carbohydrate. Therefore, if you replace protein or carbohydrate for fat
in a meal, you can reduce the total number of calories while consuming basically
the same volume of food. This much is true.
Unfortunately, it has led to the belief that the more fat you eliminate, the
fewer calories you eat, and the fewer calories you consume the better. Weight
loss is looked at as simply a problem of calorie consumption. That’s why so
many people, including health care professionals, have been misled.
 The truth is, it just doesn’t work that way. Common sense would tell you
differently. Have you ever seen a large person eat salad every day and still gain
weight? Or have you seen a thin person who eats fatty meats, gravies, and
desserts and doesn’t gain an ounce? Obviously, there is more to it than just
calories. Other factors such as metabolism, nutrient content, and satiety are
affected by the types of foods we eat and, consequently, influence our body
weight. Losing or gaining weight is not simply a matter of calorie consumption.
The food industry would have you believe that body weight is simply a result
of consuming too many calories. They promote this philosophy very
aggressively. They sponsor studies, distribute educational materials to schools
and health care professionals, write and publish articles, and send out news
releases, all aimed at supporting their view. You can’t pick up a general interest
or health magazine nowadays without seeing articles on low-fat dieting. It’s a
popular subject on the radio and television. Books on the topic abound. The
answer to our weight problem, we are led to believe, is conveniently provided by
the food industry—eat less fat. They encourage us to buy leaner cuts of meat and
low-fat, non-fat, and diet foods of every make and fashion. Their marketing
strategy has worked. Grocery store shelves are jam-packed with such items. It’s
a very profitable multi-billion dollar business.
Leaner cuts of meat cost us more. Low-fat convenience foods are more
expensive than natural foods like fresh fruits and vegetables. Sweets— cookies,
cakes, pies, candy, ice cream—which common sense tells us are not exactly
health or diet foods, are all too enticing. If they are low in fat, common sense
goes out the window and we are given a license to eat without guilt. The
consequence to all this is higher profits for the food industry and larger
waistlines for us. People won’t keep eating foods they don’t like. Fat gives food
flavor. Low-fat foods lack flavor, so in order to make them more enticing to
customers, manufactures must add more sugar, MSG, and other flavor
enhancers. The result is a product that may have more total calories than the full-
fat version and contain numerous chemical additives; both of which can have
adverse affects on health and weight. While promoted as “healthy” alternatives
to full-fat foods, in reality they are just the opposite.
We have been inundated with the low-fat mantra for so long that we equate
“low-fat” with “healthy.” Fat is treated as if it were a poison. We buy the leanest
cuts of meat and trim off every ounce of fat. Our preferences are low-and non-fat
foods in everything we buy. Our dinner plates are piled with sugar and starch,
but heaven forbid if there is just the tiniest morsel of fat!
After years of being fed low-fat propaganda, we are led to believe that if a
low-fat diet is good, a very-low fat diet must be better, and a no-fat diet must be
best of all. Many diet gurus such as Dr. Dean Ornish, Nathan Pritikin, and others
have built empires off the low-fat hysteria. The low-fat myth extends through all
corners of our society. Even our kids are brainwashed. In a poll conducted
among schoolchildren, an incredible 81 percent thought that the healthiest diet
possible was one that eliminated all dietary fat. Such a diet, however, would be a
nutritional disaster.

FAT IS GOOD FOR YOU
Building Blocks
If you removed all the fat from your body you would have a lean, beautiful
body, right?... Wrong! You would be reduced to a shapeless mass of protein and
water lying in a puddle on the floor. You would resemble the Wicked Witch of
the West after Dorothy doused her with a bucket of water.
Fat comprises a major structural component of every cell in your body. Fats
make up the cell membrane—the skin that holds the cells together. Without fats,
your cells would become puddles of water mixed with miscellaneous cellular
debris. The cells in your heart, lungs, kidneys, and every other organ are
dependent on fat to hold them together. Your brain is composed of 60 percent fat
and cholesterol. To put it bluntly, a healthy, intelligent brain is full of fat.
Dietary fats are used not only to make structural components of cells, but
also to make hormones and prostaglandins that control and regulate bodily
functions. Vitamin D, estrogen, progesterone, testosterone, DHEA, and many
other hormones are constructed out of cholesterol.
Hormones are the main regulators of metabolism, growth and development,
reproduction, and many other processes. They play important roles in
maintaining chemical balances within the body. Fat and cholesterol are used as
building blocks for many hormones. If we had no cholesterol, we would have no
sex hormones and, consequently, would be sexless. That is, there would be no
male or female differentiation and reproduction would be impossible.
Likewise, prostaglandins, which are hormone-like substances made from fat,
influence blood lipid concentrations, blood clot formation, blood pressure,
immune response, and inflammation response to injury and infection.
A diet lacking in fat can seriously reduce the efficiency of your immune
system and thus make you more susceptible to disease. The immune system not
only protects us from infectious illnesses but from many degenerative conditions
as well. Cancer, for example, is controlled by the immune system. Every one of
us has cancerous cells in our bodies—yes, you, me, everybody. It’s just a part of
living. We don’t all develop cancer, however, because our immune systems
protect us. White blood cells roaming throughout our bodies attack and destroy
cancerous cells, at least as long as the immune system is functioning properly. If
the immune system is depressed due to a lack of dietary fat or other nutrient
deficiency, cancer is allowed to develop. Without fat and cholesterol not only
would you be a shapeless mass on the floor, and totally incapable of
reproduction, you would be vulnerable to cancer and all manner of disease, and
worst of all, you would be dead. Life would be impossible without fat.

Energy Source
Fat is fuel. Gasoline powers cars; fat powers our bodies. Fat is one of the
three energy-producing nutrients. The other two are protein and carbohydrate.
Our bodies use fat as a source of energy to power metabolic processes and
maintain life. At least 60 percent of the body’s energy needs are supplied by fat.
Every cell in our bodies must have a continual source of energy to function
properly and maintain life. The body’s first choice of fuel is carbohydrate. When
there is adequate carbohydrate in the diet to meet energy needs, fat is put into
storage inside fat cells. Excess carbohydrate and protein is converted into fat and
also packed away into fat cells for use later. Between meals or during times of
low food intake, fat is pulled out of storage and used to supply the body’s
ongoing energy needs.
Fat has more calories per gram than either carbohydrate or protein because it
is a compact energy source that can be stored away and used later. Energy is
measured in terms of calories. The body can store more calories (i.e., energy) as
fat than it could as carbohydrate or protein. If the body stored protein instead of
fat, you would look like a bloated pork sausage because your energy storage
cells would double in size. So be thankful you store fat and not protein!
If you didn’t have fat or adequate amounts of fat stored in fat cells, between
meals and during prolonged periods of fasting, your body would resort to using
protein, such as muscle tissue, for energy. Your body would literally consume
itself to get the energy it needed to stay alive.
When you diet, it is important that you include fat in your meals. If you
don’t, your body will break down its own protein to supply its energy needs.
You’ll lose muscle mass. In extreme cases, such as starvation, organs are
cannibalized to supply energy needs, which may cause permanent damage.
Organ failure is the cause of death as a result of starvation.

Nutritional Source
It’s a mistake to think of fat as a poison. On the contrary, it is an essential
nutrient, just as much as protein, vitamin C, or calcium. We need fat in our diet
to maintain proper health. Without fat in our diet, we would all sicken and die
from nutrient deficiency.
Fats are composed of individual fat molecules called fatty acids. Two
families of fat, known as omega-3 and omega-6 fatty acids, are considered
absolutely necessary for good health. Because of this, they are termed essential
fatty acids. We must have them in the diet because the body cannot make them
from other nutrients. These essential fatty acids are found in varying amounts in
all foods—meat, fish, grains, and vegetables, as well as
vegetable oils and animal fats. Avoiding fats or removing them from foods
decreases the amount of essential fatty acids in the diet.
Without these fats, the body suffers from deficiency disease symptoms which
include skin lesions, neurological and visual problems, growth retardation,
reproductive failure, skin abnormalities, and kidney and liver disorders.
Fat is also necessary for the digestion and absorption of many other essential
nutrients. For example, it is through the fatty portion of foods that we get our fat-
soluble vitamins such as vitamins A, D, E, and K, as well as other important
nutrients like beta-carotene. These nutrients cannot be absorbed without
adequate fat in the diet.
One of the major problems with low-fat foods and low-fat diets is that they
can create a nutrient deficiency. In order for your body to assimilate the fat-
soluble vitamins, you need to have fat in your foods. If you don’t eat enough fat,
the vitamins pass right though the digestive tract without doing you a bit of
good. For this reason alone, low-fat diets are dangerous.
Many of the fat-soluble vitamins function as antioxidants that protect you
from free radical damage. Free radicals, which are highly reactive molecules that
are continually being formed inside our bodies, are implicated as the cause, or at
least a contributing factor, in most every known degenerative disease, including
heart disease, cancer, and Alzheimer’s. Free radical chemical reactions within
our bodies cause the destruction of cells and their DNA. Many researchers
believe that these reactions are the primary cause of aging. The more free-radical
damage your body undergoes, the faster you age.
By reducing the amount of fat in your diet, you limit the amount of
protective antioxidant nutrients available to protect you from destructive free-
radical reactions. Low-fat diets speed the process of degeneration and aging.
This may be one of the reasons why those people who stay on very low-fat diets
for any length of time often look pale and sickly.
Carotenoids are fat-soluble nutrients found in fruits and vegetables. The best
known is beta-carotene. All of the carotenoids are known for their antioxidant
capability. Many studies have shown them, and other fat-soluble antioxidants
such as vitamins A and E, to provide protection from degenerative conditions
and support immune system function.
Vegetables like broccoli and carrots have beta-carotene, but if you don’t eat
any oil with them, you won’t get the full benefit of their fat-soluble vitamins. If
you eat a salad with low-fat dressing, you lose a good deal of the vitamins
present in the vegetables. I often use a vinegar and water dressing. There is no
fat in the dressing, but I always include nuts, avocado, cheese,
eggs, or other fat-containing foods to allow me to get the full benefit of the
fat-soluble vitamins contained in the salad. Another important nutrient that needs
fat for proper absorption is
calcium. How many people are deficient in calcium?... Lots. How many
suffer with osteoporosis?... Lots. How many of these people eat low-fat foods?
... Lots. You can drink loads of non-fat milk and eat low-fat cheese and shovel
down calcium supplements but still develop osteoporosis. Why? Because
calcium needs fat to be absorbed. If you drink nonfat milk for the calcium, you
are wasting your money. You need whole milk and full-fat cheese and other full-
fat foods in order to absorb the calcium. Likewise, many vegetables are good
sources of calcium. But in order to take advantage of that calcium, you need to
eat them with butter and cream or other foods that contain fat.
Even your heart needs fat. This was shown in a study conducted by
nutritionist Mary Flynn, Ph.D. Twenty subjects were given a diet with 37
percent of the calories from fat, and she measured their cholesterol and
triglyceride levels. She then gave the same group a diet with less fat—25 percent
of calories, but kept the total number of calories exactly the same by increasing
carbohydrates. She found that low-fat diets lowered levels of good HDL
cholesterol raised triglyceride levels, and basically left the levels of bad LDL
cholesterol unchanged.1 The overall effect was bad for the heart. You combine
this with the fact that fat-soluble vitamins, such as vitamin E and beta-carotene,
which help to protect against heart disease, are reduced in a low-fat diet, and you
see that low-fat diets may actually promote heart disease—just the opposite from
what the mainstream media leads us to believe. This is why many people who go
on very low-fat diets become sick or develop intense food cravings. They need
fat.
Nathan Pritikin advocated a very low-fat diet. Pritikin was a fanatic about
keeping fat out of the diet. He claimed there was enough fat in lettuce and other
vegetables to meet our body’s needs. His diet limited fat consumption to a mere
10 percent of total calories. This is much less than The American Heart
Association’s recommendation of 30 percent. People lost weight, but they also
developed health problems as a result of too little fat in their diet. Charles T.
McGee, MD, describes patients who tried the Pritikin low-fat diet in his book
Heart Frauds: “Pritikin Program patients become deficient in essential fatty
acids after they have been on the diet about two years. These people entered the
office looking gaunt, with skin that was dry, droopy, pale, gray, and flaky.
Fortunately this complication was seldom seen because most people find it
difficult to keep fat intake down to the 10 percent level without cheating.”

Other Benefits
Fat has many important functions in the body. I have not mentioned all of
them—just enough to show you how important they are in the diet. Researchers
are discovering more benefits of dietary fat all the time. For example, in a study
done at the University of Buffalo in 1999, female soccer players were able to
perform longer at a higher intensity on a diet composed of 35 percent fat than on
diets of 27 or 24 percent fat. This study showed that higher fat diets boost
athletic performance.
Fat also helps regulate digestion and absorption of blood sugar, thus helping
to prevent insulin resistance and diabetes. Without adequate amounts of fat in
the diet, blood sugar levels can go out of control after eating a carbohydrate-rich
meal.
Fat helps satisfy hunger longer so you don’t eat as often, thus helping you to
eat fewer calories. So eating fat helps you lose weight.
Fat keeps the skin soft and supple. Fat under the skin and fat working among
the cells of the skin itself provides for good complexion and good skin tone.
Fat is essential for normal growth. It helps conserve important proteins,
while carbohydrates tend to rob the body of proteins. Fat is also necessary for
the proper growth and calcification of bones. People whose diet lacks sufficient
fat are undersized.
Fat is helpful in controlling weight. You need to eat fat if you want to be
slim.
As you see, fat is a very important component of our food. It is involved in a
variety of functions throughout the body, many of which science has yet to fully
understand.
Dietary fats, however, are not all alike. There are many different types of fats
and each has a different effect on the body. Modern processing and food
manufacturing have created some fats that are detrimental to your health and
contribute to overweight and other health problems. So you must choose your
fats wisely. In general, the more processing a fat or oil has undergone to reach
the grocery store shelf, the less healthy it is. Fake fats like olestra and semi-fake
fats like margarine and other hydrogenated vegetable oils are the most processed
and the least healthy. Natural fats and oils—those that are easily extracted from
their source with even primitive methods—such as olive oil, coconut oil, butter,
and animal fats are the most beneficial.
I know this goes against popular opinion, but just because most people
believe in something that is false doesn’t make it true. Popular opinions are often
wrong. Look at low-fat diets; they are still loudly proclaimed as the only way to
lose weight, yet we know for a fact that in the long run they don’t work.
 3

Are you In Need of An Oil Change?

Return to Table of Contents


FATS, TRIGLYCERIDES, AND FATTY ACIDS
Fat—the word often conjures up images of grotesque, greasy tissue
hanging off of a slab of meat. Meat, however, isn’t the only place we find
fat. All living organisms have it. Animals have it, people have it, plants have it,
even the tiniest organisms like protozoa and bacteria have it. Fat is an essential
tissue to life. For this reason, fat in one form or another is found in all of our
foods. And although most people like to eliminate it as much as possible, it
constitutes an important part of our diet.
The terms “fat” and “oil” are often used interchangeably. Generally
speaking, fats are solid at room temperature while oils remain liquid. You will
often hear the term “lipid” in reference to fats and oils. Lipid is a general term
that includes several fat-like compounds in the body. By far the most abundant
and the most important of the lipids are the triglycerides. When we speak of fats
and oils, we are usually referring to triglycerides. Two other lipids—
phospholipids and sterols (which includes cholesterol)—technically are not fats
because they are not triglycerides. But they have similar characteristics and are
often loosely referred to as fats.
When you cut into a beefsteak, the white fatty tissue you see is composed of
triglycerides. Cholesterol is also present, but it is intermingled within the meat
fibers and undetectable to the naked eye. The fat that is a nuisance to us, the type
that hangs on our arms, looks like jelly on our thighs, and makes our stomachs
look like spare tires, is composed of triglycerides. The triglycerides make up our
body fat and the fat we see and eat in animal foods. About 95 percent of the
lipids in our diet from both plant and animal sources are triglycerides.
Triglycerides are comprised of individual fat molecules called fatty acids.
The three general categories of fatty acids are saturated, monounsaturated, and
polyunsaturated. All oils and animal fats consist of a mixture of these three fatty
acids. To describe an oil as being saturated or monounsaturated is grossly
oversimplifying the situation. No oil is purely saturated or polyunsaturated.
Olive oil, for example, is often called “monounsaturated” because it is
predominantly monounsaturated, but like all vegetable oils, it also contains some
polyunsaturated and saturated fat as well. Lard as well contains saturated,
monounsaturated, and polyunsaturated fatty acids. In fact, lard has a higher
percentage of monounsaturated fat (47 percent) than saturated fat (41 percent). It
is more accurate to refer to lard as a monounsaturated fat than as a saturated one.
Animal fats come from the flesh of animals and from milk and eggs. The
vast majority of our vegetable oils come from seeds such as cottonseed,
sunflower seeds, safflower seeds, and rapeseed (canola), but even grains (e.g.,
corn), legumes (e.g., soybeans and peanuts), and nuts (e.g., almonds, walnuts)
are seeds. Coconut oil comes from the seed of the coconut palm. Some oils come
from fruits (e.g., olive, palm, and avocado).
Like other oils, coconut oil contains a mixture of saturated, monounsaturated,
and polyunsaturated fatty acids. However, it is predominately a saturated fat, 92
percent, in fact. The vast majority of this saturated fat is in the form of medium
chain triglycerides (MCTs). This makes coconut oil unique among dietary fats.
Most fats consist of long chain triglycerides (LCTs). Approximately 95 percent
of all the fats in our diet consist of LCTs. Corn oil, soybean oil, olive oil, canola
oil, lard, and most other common dietary fats are 100 percent LCTs. Butter and
cream contain a very small amount of MCTs; coconut and palm kernel oils are
the only significant dietary sources of MCTs. This is important, because most of
the health-promoting and weight loss properties associated with coconut oil
come from the MCTs. Since other oils don’t have any appreciable amount of
MCTs, they can’t compare to coconut oil.
Generally, fats and oils found naturally in foods support good health and
provide many essential nutrients. Not all fats, however, are of equal value in
terms of weight management or health benefits. A healthy weight-loss diet must
include an adequate amount of the right kind of fat.
If you were asked which oils are the healthiest, what would be your answer?
If you responded to that question like most people, you probably would have
said that polyunsaturated vegetable oils are the best and saturated fats are the
worst. If this was your answer, than you have been deceived, just as most people
are, including me at one time. Contrary to what the vegetable oil industry has led
us to believe, the overconsumption of polyunsaturated oils carry far more health
risks than do monounsaturated fats, saturated fats, or cholesterol. Although we
need some polyunsaturated fats, we can get too much. If you are currently eating
mostly polyunsaturated vegetable oils in your diet, you are in need of an oil
change. In this chapter you will find out why.

REFINED AND UNREFINED OILS
 Over the past century we have been in the midst of a revolution—a dietary
revolution. Foods our ancestors have eaten, even thrived on for generations, have
been pushed aside to make way for new, technologically advanced foods. One of
the biggest changes that has taken place during this time is the type of oils we
consume. Butter, lard, coconut oil, and other traditional fats have been usurped
by highly refined, purified, and even chemically altered vegetable oils. If you
traveled to the mountains of northern Pakistan to visit the Hunza, you would find
a people who relish butter and goat fat. If you went to rural China, you would
find lard to be the dietary fat of choice. Among the Eskimos in Northern Canada
and Alaska, seal oil is the traditional mainstay. In Thailand, coconut oil is used
in all cooking. In India, ghee (clarified butter) and coconut oil are traditionally
the preferred choices. In Italy and Greece, olive oil reigns supreme. Wherever
traditional fats and oils are used, you will find them eating primarily saturated
and monounsaturated oils of one type or another. What you won’t find much of
is polyunsaturated vegetable oils.
Oils have constituted an important part of the diet for generations. Those that
were most popular were relatively easy to obtain using primitive methods of
extraction. Animal fat was simply cut off the meat and rendered into oil by
cooking. Butter was made from churning milk. Olive oil was squeezed out of the
fruit by screw-type presses or pounded out using a wooden funnel and hammer.
Vegetable oils from nuts and seeds were produced by the crushing action of
wooden presses or stone rollers.
By far the most common oils used throughout history were animal fats,
butter, coconut and palm oils, and olive oil. Some populations used vegetable
oils more than others, but because of the difficulty of extraction, vegetable seed
oils were not widely used and never contributed significantly to the human diet.1
Fats and oils have nourished mankind for generations. But the types of oils
we consume now are much different than those that nourished our great-
grandparents. We have moved away from using unrefined oils to highly refined
and purified polyunsaturated oils.
With the invention of the hydraulic oil press and the use of chemical
extraction agents, vegetable seed oils became more economical. As saturated fats
began to be criticized for raising blood cholesterol, polyunsaturated vegetables
oils became more popular. However, one of the drawbacks with using
polyunsaturated vegetable oils is that they oxidize (go rancid) very quickly.
Therefore, they need to be heavily refined and contain chemical preservatives to
retard spoilage. All of the common vegetable oils we see sold at the grocery
store are of this type.
There are some vegetable oils that are produced using age-old traditional
methods, without chemicals or high heat. The most popular is extra virgin olive
oil. It retains its full flavor, color, aroma, and all its natural vitamins and
minerals. Coconut oil is often produced by traditional methods or modern true
cold-processing methods without the use of chemicals. It is sometimes referred
to as virgin coconut oil to distinguish it from more refined oils; it retains a
delightful coconut flavor and aroma. You can also find sesame, palm, almond,
and other oils produced in a similar manner. The way to identifying truly
unrefined oil is by taste and smell. The more an oil is processed and refined, the
less flavor and aroma it retains. Oils high in saturated fats, like coconut oil, are
very stable and even when they are heavily processed are still better choices than
polyunsaturated oils.
Many oils have a very disagreeable flavor and must be deodorized to make
them palatable. Soybean oil, for example, is one of these. Unprocessed soybean
oil has a horrible taste and must undergo harsh processing and chemical
treatments to remove its displeasing flavor and is, therefore, always highly
processed.

HYDROGENATED VEGETABLE OILS
The process of hydrogenation was developed by the Proctor & Gamble
company in 1907. Hydrogenation was an innovative new process that could
transform a liquid vegetable oil into a solid fat that resembled lard. The first use
of hydrogenation was to transform cheap cottonseed oil into a solid fat that could
be used in place of lard and tallow in the making of soap and candles.
The success of their cheap imitation lard boosted company profits. It wasn’t
long before they reasoned that since hydrogenated cottonseed oil resembled lard,
they could also sell it as a food. So in 1911 they introduced Crisco shortening.
The name Crisco was derived from the words CRYStalized Cottonseed Oil. In
order to encourage women to switch from using butter and lard to shortening,
they distributed a cookbook and began publishing ads portraying Crisco as a
more economical and healthier alternative to animal fats. The transformation
away from animal fats and toward vegetable oils had begun.
Before long, margarine became available. Margarine was simply
hydrogenated cottonseed oil mixed with flavoring and dye so as to resemble
butter. Sales were modest at first but picked up during the Great Depression of
the 1930s when people switched from using lard and butter to the cheaper
shortening and margarine. Sales again made an upswing in the 1950s and 1960s
as people suddenly became aware of the presumed dangers of animal fats. By
1957 more people were buying margarine than butter.
It is interesting that Proctor & Gamble and other vegetable oil companies
sponsored much of the research which supposedly linked saturated fat and
cholesterol with heart disease. In fact, Dr. Fred Mattson, one of scientists who
worked for P&G, was instrumental in persuading the American Heart
Association to accept the cholesterol theory of heart disease and was active in
influencing governmental policy concerning dietary fats. The process of
hydrogenation begins with a refined vegetable oil. Nowadays, most
hydrogenated oils are made from soybean oil. The oil is mixed with tiny metal
particles—usually nickel oxide, which is very toxic and impossible to
completely remove—that act as a chemical catalyst. Under high pressures and
temperatures, hydrogen gas is squeezed into the oil and chemically bonded to the
fat molecules. Emulsifiers and starch are then forced into the mixture to give it a
better consistency. The mixture is again subjected to high temperatures in a
steam-cleaning process to remove its horrible odor.
The hydrogenation process is now complete, but the resulting oil is a
disgusting gray color, more like what you would expect to see in a jar of axle
grease than food, so it is bleached to give it a more appetizing white appearance.
The final result is hydrogenated vegetable oil or, as we see it on the store
shelves, shortening. To make margarine, coal-tar dyes and chemical flavorings
are added. This mixture is compressed and packaged in blocks or tubs, ready to
be enjoyed on a slice of bread. Just knowing how margarine and shortening are
made is enough to keep me from eating them.
In the process of hydrogenation, liquid vegetable oils become solid fats, and
another thing with significant health implications happens: a new fatty acid,
unlike those normally found in nature, is created. This is called the trans fatty
acid. This toxic fatty acid is foreign to our bodies and can create all sorts of
trouble.
“These are probably the most toxic fats ever known,” says Walter Willett,
MD, professor of epidemiology and nutrition at Harvard School of Public
Health. Willett, who has researched the effects of trans fats on the body,
disagrees with those who say that the hydrogenated fats found in margarine or
shortening are less likely to raise cholesterol than the saturated fats found in
butter: “It looks like trans fatty acids are two to three times as bad as saturated
fats in terms of what they do to blood lipids.”2
Studies now clearly show that trans fatty acids can contribute to
atherosclerosis (hardening of the arteries) and heart disease. For example, swine
fed a diet containing trans fatty acids developed more extensive atherosclerotic
damage than those fed other types of fats.3 In humans, trans fatty acids increase
blood LDL (bad cholesterol) and lower the HDL (good cholesterol), both
regarded as undesirable changes.4 Trans fatty acids have been shown to raise
blood cholesterol levels even more than saturated fat.5 Since trans fat also lowers
the good HDL cholesterol, unlike saturated fat, researchers now believe it has a
greater influence on the risk of cardiovascular disease than any other dietary fat.6
The New England Journal of Medicine reported the results of a 14year study
of more than 80,000 nurses (New England Journal of Medicine November 20,
1997). The research, conducted the Harvard School of Public Health and
Brigham and Women’s Hospital in Boston, documented 939 heart attacks among
the participants. Among the women who consumed the largest amounts of trans
fats, the chance of suffering a heart attack was 53 percent higher than among
those at the low end of trans fat consumption.
Another interesting fact uncovered by this study was that total fat intake had
little effect on the rate of heart attack. Women in the group with the largest
consumption of total fat (46 percent of calories) had no greater risk of heart
attack than those in the group with the lowest (29 percent of calories).
The researchers said this suggested that limiting consumption of trans fats
would be more effective in avoiding heart attacks than reducing overall fat
intake. Unfortunately, about 10 percent of the fat in the typical Western diet is
trans fat.
Trans fatty acids affect more than just our cardiovascular health. According
to a study reported by Mary Enig, Ph.D., when monkeys were fed trans fat-
containing margarine in their diets, their red blood cells did not bind insulin as
well as when they were not fed trans fat.7 This suggests a link with diabetes.
Trans fatty acids have been linked with a variety of adverse health effects
including cancer, ischemic heart disease, multiple sclerosis, diverticulitis,
diabetes, and other degenerative conditions.8
Hydrogenated oil is a product of technology and may be the most destructive
food additive currently in common use. If you eat margarine, shortening, or
hydrogenated or partially hydrogenated vegetable oils (common food additives),
then you are consuming trans fatty acids.
Many of the foods you buy in the store and in restaurants are prepared with
or cooked in hydrogenated oil. Fried foods sold in grocery stores and restaurants
are usually cooked in hydrogenated oil because it makes foods crispy and is
more resistant to spoilage than ordinary vegetable oils. Many frozen processed
foods are cooked or prepared in hydrogenated oils. Hydrogenated oils are used
in making french fries, biscuits, cookies, crackers, chips, frozen pies, pizzas,
peanut butter, cake frosting, and ice cream substitutes such as mellorine.
The liquid vegetable oils you buy in the store aren’t much better. The heat
used in the extraction and refining process also creates trans fatty acids. So that
bottle of corn or safflower oil you have on the kitchen shelf contains trans fatty
acids even though it has not been hydrogenated. Unless the vegetable oil has
been “cold pressed” or “expeller pressed,” it contains trans fatty acids. Most all
of the common brands of vegetable oil and salad dressings contain trans fatty
acids.
Liquid vegetable oils contain an average of 15 percent trans fatty acids. In
comparison, margarine and shortening average about 35 percent, but some
brands may run as high as 48 percent.
When monounsaturated and polyunsaturated oils are used in cooking,
especially at high temperatures, trans fatty acids are formed. So even if you use
cold pressed oil from the health food store, if you use it in your cooking, you are
creating unhealthy trans fatty acids.
You might ask: does the amount of trans fatty acids that are produced when
you heat oils at home pose any real danger? Studies show diets containing heat-
treated liquid corn oil were found to produce more atherosclerosis than those
containing unheated corn oil.9 So, yes any unsaturated vegetable oil becomes
toxic when heated. And even a small amount, especially if eaten frequently over
time, will affect your health.
Saturated fats from any source are much more resistant to temperatures used
in cooking, do not form trans fatty acids, and therefore, make much better
cooking oils. Saturated fats are the safest to use in cooking. In an effort to create
a cheap source of oil from polyunsaturated vegetable sources, modern
technology has created a major health problem.
Under pressure from many health organizations and the public, the Food and
Drug Administration (FDA) imposed a regulation requiring food manufactures
to include the amount of trans fatty acids on the package labels. Before taking
this step, however, they waited three years for the Institute of Medicine to study
the issue.
After the study was performed, to everyone’s surprise, the Institute of
Medicine didn’t give a recommendation as to what percentage of trans fats were
safe to consume, as is often done with food additives, but flatly stated that no
level of trans fats is safe. If you see a packaged food that contains hydrogenated
oil, margarine, or shortening, don’t touch it. If you eat out, ask the restaurant
manager what type of oil they use to cook their food. If they say “vegetable oil,”
it almost definitely is hydrogenated vegetable oil; avoid it. The reason you can
safely count on it being hydrogenated vegetable oil is because regular vegetable
oil breaks down too quickly and becomes rancid. Restaurants like to reuse their
oils as long as possible before they have to be tossed out. Ordinary vegetable oils
have too short a life span.

FREE RADICALS
Research over the past few decades has identified a key player in the cause
and development of degenerative disease and aging. That player is the free
radical.
Simply stated, a free radical is a renegade molecule that has lost an electron
in its outer orbit, leaving an unpaired electron. This creates a highly unstable and
powerful molecular entity. These radicals will quickly attack and steal an
electron from a neighboring molecule. The second molecule, now with one less
electron, becomes a highly reactive free radical itself and pulls an electron off
yet another nearby molecule. This process continues in a destructive chain
reaction that may affect hundreds or even thousands of molecules.
Once a molecule becomes a radical, its physical and chemical properties
change. The normal function of such molecules is permanently disrupted,
affecting the entire cell of which they are a part. A living cell attacked by free
radicals degenerates and becomes dysfunctional. Free radicals can attack our
cells, literally ripping their protective membranes apart. Sensitive cellular
components like the nucleus and DNA, which carry the genetic blueprint of the
cell, can be damaged, leading to cellular mutations or death.
The more free radicals attacking our cells, the greater the damage and the
greater the potential for serious destruction. If the affected cells are in our heart
or arteries, what happens? If they are in the brain, what happens? If they are in
our joints, pancreas, intestines, liver, or kidneys, what happens? Think about it.
If the cells become damaged, dysfunctional, or die, can these organs fulfill their
intended purpose at optimal levels, or do they degenerate?
Free-radical damage has been linked to the loss of tissue integrity and to
physical degeneration. As cells are bombarded by free radicals, the tissues
become progressively impaired. Some researchers believe that free-radical
destruction is the actual cause of aging.10 The older the body gets, the more
damage it sustains from a lifetime accumulation of attack from free radicals.
Today some sixty or so degenerative diseases are recognized as having free
radicals involved in their cause or manifestation.10 Additional diseases are
regularly being added to this list. The research that linked the major killer
diseases such as heart disease and cancer to free radicals has expanded to include
atherosclerosis, stroke, varicose veins, hemorrhoids, hypertension, wrinkled
skin, dermatitis, arthritis, digestive problems, reproductive problems, cataracts,
loss of energy, diabetes, allergies, failing memory, and many other degenerative
conditions.
The more exposure we have to free radicals, the more damage occurs to our
cells and tissues, which in turn increases our chances of developing the
conditions listed above. We are exposed to free radicals from the pollutants in
the air we breathe and from the chemical additives and toxins in the foods we eat
and drink. Some free-radical reactions occur as part of the natural process of
cellular metabolism. We can’t avoid all the free radicals we encounter in our
environment, but we can limit them. Cigarette smoke, for example, causes free-
radical reactions in the lungs. Certain foods and food additives also cause
destructive free-radical reactions that affect our entire body. Limiting your
exposure to these free-radical-creating substances will reduce your risk of
developing a number of degenerative conditions. In this regard, the types of oil
you use have a very pronounced effect on your health.
When unsaturated oils oxidize (go rancid), they generate free radicals. The
more unsaturated an oil is, the more easily it oxidizes. Therefore,
polyunsaturated oils are much more vulnerable to oxidation than
monounsaturated oils, and monounsaturated oils are more vulnerable than
saturated oils.
Heat, light, and oxygen act as catalysts to promote oxidation: the longer the
exposure, the greater the degree of oxidation. Polyunsaturated oils when
extracted from their source and exposed to heat, light, and oxygen, oxidize very
rapidly. When you buy a bottle of soybean oil in the store, it has already begun
to oxidize. Sitting on the store shelf exposed to light and heat (even room
temperature) is enough to promote oxidation in a volatile oil. Once you bring it
home and open the bottle, oxidation and free-radical formation accelerate. If you
use the oil in any type of cooking, you greatly compound the problem by
accelerating the formation of harmful free radicals.
Numerous studies, in some cases published as early as the 1930s, have
reported on the toxic effects of consuming heated vegetable oils.11 For this
reason, you should never use polyunsaturated vegetable oils in cooking or
baking. It’s ironic that some people will buy “cold pressed” vegetable oils and
go home and use them in cooking. Cold pressed oils oxidize just as rapidly as
refined oils.
Monounsaturated and saturated oils do not oxidize as easily as
polyunsaturated oils. They are much more stable for cooking purposes.
Monounsaturated oils are safe to use for low-temperature cooking. Saturated
fats, which are the most resistant to oxidation, can be used for all types of
cooking even at high temperatures without harm, as long as they are not heated
above their smoke point. Each oil has a different smoke point.
 Refined vegetable oils are deceptive. You can’t tell a rogue from a saint.
They all pretty much look alike. They have been purified, deodorized, and
stripped of all taste and character. When the oil begins to go rancid, it does not
affect the smell or flavor.12 You can eat a very rancid, highly oxidized oil and
not even detect any difference, especially if the oil is combined with other foods
as it normally is. The only time rancid oils produce an offensive smell and flavor
is when they contain impurities such proteins or plant pigments. Free radicals
attack these impurities and transform them into putrid-smelling substances. An
oil that has been minimally processed and still contains some of its natural plant
substances is more likely to produce an offensive smell than a highly processed
and purified oil. You can eat rancid oil without realizing it.
Unsaturated oils that retain their natural flavor and aroma may go rancid in
time. If the oil begins to taste a little off or sour, throw it out. However,
polyunsaturated oils that have been deodorized and purified will not have any
flavor or smell even when they go rancid. Don’t use them. The best oils are
those that have a pleasant, natural flavor.
 4

Cholesterol and Saturated Fat

Return to Table of Contents


THE CHOLESTEROL HYPOTHESIS OF HEART DISEASE
I want to take you back in time. Back long before you were born. Not too far
back, however—only far enough to meet face-to-face with your great-great-
grandparents. The year is 1878. Why 1878? This was the year that a strange new
disease was first documented in the medical literature. Dr. Adam Hammer, a
British physician, described for the first time a previously unknown condition
now referred to as a heart attack. Up to that time no cases of heart attack had
ever been documented in the medical literature. Dr. Hammer reported that a
patient had experienced crushing chest pain, then collapsed and died. An autopsy
found that muscle tissue in the patient’s heart had died, resulting in heart failure
and death. Nowadays, the signs of heart attack are well known and common.
Thousands of people die every single day from heart disease. It is the number
one killer in the world. Statistically, your chance of dying from a heart attack is
about one in three.
Why was heart disease so rare back then and why is it so common now?
Many heart attack victims are only in their 30s and 40s. A century ago people
could live to be 60, 70, and 80 years of age without dying from heart attacks. So
it is not a disease caused by age. If you asked anyone on the street what causes
heart disease, the most common answer you would receive is eating too much
cholesterol and saturated fat. Is that really the cause of heart disease?
Let’s go back to 1878. What types of fats and oils did they eat in those days?
The oils in common use were lard (pig fat), tallow (beef fat), butter, coconut and
palm oils, and to a lesser extent olive oil. They didn’t have the technology then
to produce to any great degree corn, soybean, safflower, and most other
polyunsaturated oils. So our ancestors, who never heard of heart disease, ate
mostly animal fats which are loaded with cholesterol and saturated fat. The
effects on their health were clearly evident—heart disease, cancer, diabetes,
obesity, and numerous other diseases of modern civilization were rare.
If cholesterol and saturated fat cause or even contribute to all of these health
problems, as many claim, why after thousands of years in the human diet have
they suddenly become toxic? Or have they? We’ve heard that cholesterol and
saturated fat cause heart disease for so long and so often that we can repeat it in
our sleep. But do they really? Both medical science and history say “no.”
The cholesterol hypothesis of heart disease was first proposed in the 1950s
by researcher Ancel Keys. Using data from six countries (United States, Canada,
Australia, England, Italy, and Japan), Keys showed a correlation between fat
consumption and death rate due to heart disease. The more fat consumed, the
higher the heart disease death rate. Saturated fat was specifically identified as the
primary culprit. Keys’ cholesterol hypothesis was immediately hailed as the long
sought for explanation for the rapid rise in heart disease deaths.
Keys’ landmark study, however, was seriously flawed. He selected his data
very carefully. He had available to him information from 22 counties but only
used those that supported his hypothesis. Data from the other 16 countries did
not support his hypothesis and even contradicted it. For instance, the death rate
from heart disease in Finland was 24 times that of Mexico, even though fat
consumption in the two countries was nearly identical. Another example: the
heart disease death rate in the US is much higher than that of France even though
the French consume a much higher amount of saturated fat and cholesterol. If
you look at the dietary data from all countries available to Keys, you find there is
no correlation between saturated fat consumption and heart disease. Regardless
of this fact, doctors were desperate to find a reason for the sharp rise in heart
disease over the first half of the 20th century and this theory supplied a
convenient answer. Since there was no other theory at the time, Keys’ hypothesis
quickly gained acceptance and became the prevailing belief on the origin of
heart disease.
Dr. Paul Dudley White is known as the father of cardiology—the study of the
heart and its diseases. He graduated from medical school in 1910 and served as
President Dwight D. Eisenhower’s physician during his terms in office. As a
young man, White wrote that he had an interest in a rare new disease that he had
read about in the European medical literature. It was in 1921, 11 years after he
began his practice, when he saw his first heart attack patient. At that time, heart
attacks were extremely rare. By the 1950s, when he served as Eisenhower’s
physician, heart disease had become the nation’s leading cause of death. Later in
his career, and as the foremost authority in the world on cardiology and,
consequently, heart disease, he was asked for his opinion about the theory that
cholesterol and saturated fat cause heart disease. He stated that he couldn’t
support the theory because he knew it didn’t fit the history of the disease.1
The graph below illustrates why saturated fat and cholesterol can’t be the
cause of heart disease. The number of heart attack deaths per 100,000 people are
plotted over time in comparison to cholesterol and saturated fat intake. Note that
cholesterol and saturated fat levels have remained essentially constant, but heart
attack deaths have skyrocketed. There is clearly no correlation between heart
disease and cholesterol or saturated fat consumption.2
From 1910 to 1920 heart disease deaths were fairly low, affecting only about
10 out of every 100,000 people per year. By 1930 the death rate jumped to 46
per 100,000 and by 1970 the rate reached 331 per 100,000. It is interesting to
note that sugar consumption started to become more common at the beginning of
the 20th century and has steadily increased along with the rate of heart disease. It
would seem that there is a much stronger correlation between heart disease and
sugar consumption than with saturated fat or cholesterol.


Caption: From 1910 to 1970 deaths from coronary artery disease increased an incredible 3,010
percent, then began to decline. During this time, cholesterol and saturated fat intake remained fairly
constant, indicating little correlation between cholesterol or saturated fat with heart disease.

The food and drug industries have been very active in publicizing and
promoting the theory that saturated fat and cholesterol cause heart disease. Since
the 1950s they’ve been the primary financial sponsors in this area of study. Yet
even after 60 years of research there is very little evidence to

support the belief that a diet low in cholesterol and saturated fat actually
reduces death from heart disease or in any way increases one’s life span.
The cholesterol theory or cholesterol hypothesis implies that animal fat
consumption must have increased significantly since 1920 to correlate with the
rise in heart disease, but in fact the consumption of butter and animal fats in
America declined steadily during that period, while use of sugar and vegetable
fats increased dramatically. During the 60-year period from 1910 to 1970, the
proportion of traditional animal fat in the American diet declined from 83
percent to 62 percent, and butter consumption plummeted from 17 pounds per
person per year to about 4 pounds. During the past 80 years, dietary cholesterol
intake has increased only 1 percent. During the same period the percentage of
dietary vegetable fat in the form of margarine, shortening, and processed oils
increased about 400 percent. When you look objectively at all the facts, the
cholesterol hypothesis doesn’t hold up.
In an attempt to scare the public and promote the increased use of vegetable
oils, animal fats are blamed for every disease under the sun. It is now the
politically correct thing to do, even though there is very little evidence that
animal fats cause any harm. Obesity, diabetes, cancer, heart disease—you name
it and someone is claiming that saturated fat or cholesterol is somehow the
cause. But again, the facts don’t fit the theory.

VITAMIN AND MINERAL DEFICIENCY
Despite decades of research and a significant decrease in animal fat
consumption, heart disease is still our number one killer. Continuous attempts by
an army of researchers over this time have failed to show a definitive link
between cholesterol and heart disease. Much to the dismay of researchers and
their sponsors, studies have shown only a very mild and even questionable
relationship between the two.
If saturated fats and cholesterol don’t cause heart disease, what does? There
are a number of factors found to tie into heart disease far better than these fats.
In the 1940s and 1950s, researchers Yudkin and Lopez discovered a link
between consumption of refined sugar and heart disease. Sugar consumption
depresses the immune system, lowering the body’s resistance to bacteria and
viruses that may cause inflammation in the heart and arteries. Inflammation is
one of the contributing factors in the development of arterial plaque and
hardening of the arteries, which leads to heart disease.
With the use of packaged, processed foods, our vitamin and mineral intake
has declined over the years. Vitamin C is one of the nutrients that is depleted in
processed foods. This vitamin is necessary to maintain integrity of connective
tissue including those in the arteries. One of the signs of vitamin C deficiency is
atherosclerosis (hardening of the arteries). The B vitamins, which have also
declined in our food supply, are necessary in order to keep arteries strong and
healthy. Research has shown that vitamin B deficiency is a major cause of
atherosclerosis and heart disease.3
Heart disease has also been correlated with mineral deficiencies. Coronary
heart disease rates are lower in regions where drinking water is naturally rich in
minerals, particularly magnesium, which acts as a natural anticoagulant and aids
in potassium absorption, thereby preventing heart rate irregularities. Vitamin D
is also important in protecting the heart. It is essential for absorption of many
minerals, particularly calcium and magnesium. Our bodies can manufacture
vitamin D from cholesterol by the action of sunlight on the skin, but we are told
to reduce our cholesterol consumption and our exposure to the sun in fear of
developing skin cancer.
Excess sugar consumption also drains B vitamins needed to maintain healthy
arteries. Research from the US Department of Agriculture indicates that fructose
may be even more dangerous than sucrose (table sugar). Fructose, mainly in the
form of high-fructose corn syrup, has become the sweetener of choice for soft
drinks, snacks, and many so-called health foods.
In 1968 the death rate from heart attacks fell for the first time in over 40
years and has continued to slowly decline ever since. By 1990 the death rate had
fallen to 194 per 100,000 people. Those who support the cholesterol hypothesis
have not attempted to take credit for this decline because fat consumption has
remained relatively constant the entire time. The reason why the death rate has
fallen since the 1970s may be due to the increasing use of vitamin and mineral
supplements. Nutritional deficiencies, which are probably a major contributor to
heart disease, have somewhat lessened due to increased usage of vitamins and
minerals.
Refined vegetable oils contain little nutritional value other than fatty acids.
They are basically empty calories. These oils not only contribute no vitamins or
minerals, but actually deplete the body’s nutrient reserves and thereby promote
deficiency. Polyunsaturated oils are highly unstable and oxidize very easily, both
inside and outside the body. Oxidation of polyunsaturated oils creates
destructive free radicals. Antioxidant nutrients such as vitamin A, vitamin E,
Vitamin C, beta-carotene, zinc, selenium, and others are destroyed trying to fight
off these free radicals. In this process the body can become deficient in these
essential nutrients. The result is a condition called subclinical malnutrition,
which can lead to physical degeneration and even promote obesity. It is no
wonder that as vitamin sales have increased, heart disease rates have declined.
Another problem with polyunsaturated vegetable oils is the fact that the
primary fatty acid they contain, linoleic acid, is transformed by the body into
hormone-like substances called prostaglandins. In excess, these prostaglandins
can have a negative effect on health. For example, they encourage blood
clotting, constriction of arteries which narrows passageways, and inflammation,
all of which contribute to heart disease. In addition, the
free radicals these oils generate can damage the arteries, thereby initiating
plaque deposits. It’s no wonder that heart disease has risen along with the
increase in vegetable oil consumption.

THE CHOLESTEROL MYTH
When we hear the word “cholesterol,” the first thoughts that come to most
people’s minds are clogged arteries and heart disease. Cholesterol has almost
become synonymous with heart disease. Everyone “knows” that cholesterol
causes heart disease. You see it in the paper. You read about it in books. You
hear it on television and the radio. They all loudly proclaim “High blood
cholesterol causes heart disease.” We hear it so much that it must be true. So
many “experts” can’t be wrong. Right?
We also know that saturated fat causes heart disease, don’t we? That is what
we read and that is what everyone says. Saturated fat has been labeled a villain
because it can raise blood cholesterol levels too. And since saturated fat is much
more abundant in our foods than cholesterol, it is considered by far the greater
threat.
For years we have been told that cholesterol and saturated fat raise blood
cholesterol and, therefore, cause cardiovascular disease. We hear this so often
we are led to believe that there is a great deal of evidence supporting the
cholesterol hypothesis. But actually, there has never been a study demonstrating
that high blood cholesterol causes heart disease. Not a single one! In fact, the
opposite is true. Numerous studies show that cholesterol does not cause clogged
arteries or heart disease. People die of heart disease without having high blood
cholesterol. Others with high blood cholesterol show no signs of cardiovascular
disease—no plaque in arteries, no abnormal clotting, and blood pressure within
normal ranges. If high blood cholesterol caused cardiovascular disease, then it
would have to be present in all people who die from it. But it’s not. This fact is
clearly recognized.
Most cholesterol researchers will admit that high blood cholesterol does not
cause heart disease. The drug industry has had a lot to do with creating a false
impression because they sell billions of dollars worth of cholesterol-lowering
drugs. Their cry that high blood cholesterol leads to cardiovascular disease has
been so loud and so often repeated that we’ve been brainwashed into believing
it. Throughout history, dubious political leaders have held to the philosophy that
if you tell a lie often enough and loud enough, eventually everyone will accept it
as truth, no matter how preposterous it may be. That is the situation we have
with cholesterol.
“The cholesterol theory is not compatible with the history of coronary artery
disease,” says Charles T. McGee, MD, in his book Heart Frauds. “Dietary
consumption of fats and cholesterol does not affect blood levels of cholesterol
significantly in the vast majority of people. Many people with high blood
cholesterol never experience coronary artery disease. People with low blood
cholesterol can and do develop coronary artery disease. About one-third of the
people who have a heart attack have a blood cholesterol level that is well within
the range accepted as normal. Attempts to lower death rates from coronary artery
disease with the American Heart Association diet have consistently failed. In
addition, when drugs are given to try to lower blood cholesterol, overall death
rates have gone up, not down as anticipated.”4
In an attempt to prove the cholesterol hypothesis, researchers have worked
for over sixty years trying to demonstrate that cholesterol and saturated fat cause
heart disease. No study has been able to do this. The Framingham Heart Study
which has monitored the health of nearly 5,000 people for several decades has
shown that people who eat more saturated fat do not develop heart disease any
more than anyone else.5
Heart surgeon, Michael DeBakey, performed a study using a large number of
patients at Baylor University. He found that out of 1,700 patients who had
atherosclerosis (clogged arteries), severe enough to require hospitalization, only
1 patient out of 5 had high blood cholesterol.6 Dr. Harlan
M. Krumholz reported in the Journal of the American Medical Association
that people with higher cholesterol are not necessarily the most likely to have
heart problems or die from heart disease. In a study, he monitored 997 people 65
years of age and older. Those with high cholesterol had the same rates of heart
attack and death as those with normal levels. You would expect that as we age,
more cholesterol will build up in the arteries and thus increase the risk of heart
disease. Indeed, risk of heart attack does increase with age. However, research
doesn’t show any correlation between age and cholesterol.
For example, in a study where the mean age of the subjects was 79,
the authors report finding “no evidence that an elevated level of cholesterol
increased the risk of death or heart disease among this group.”7 Paul Addis and
Gregory Warner, professors in the Department of Food Science and Nutrition at
the University of Minnesota state: “The prevailing opinion, that atherosclerosis
is simply an accumulation of cholesterol on arteries, has clearly shown to be
erroneous. Therefore, the ‘lipid hypothesis’ has become less well accepted by
serious researchers and has been replaced by a competing hypothesis, i.e.
‘response-to-injury hypothesis.’”8 Because of the many inconsistencies with the
cholesterol hypothesis, it has often been called the cholesterol myth.
In 1950, coronary artery disease became our leading cause of death, and it
still is today. Avoidance of cholesterol and saturated fat, the availability of
cholesterol-lowering drugs, and eating foods low in cholesterol and saturated
fats have not stopped the heart-disease epidemic. It should be obvious that
something else, that is generally overlooked, is at the root of the problem.

CHOLESTEROL REGULATION
It is assumed that a diet high in cholesterol and saturated fat leads to high
blood cholesterol. Saturated fat is included because it can be converted into
cholesterol by the liver. The fat we eat, according to the cholesterol hypothesis,
is directly responsible for the amount of cholesterol in our blood. The problem
with this argument is that dietary consumption of fat has only a minor affect on
our cholesterol levels. Why? Because the vast majority of the cholesterol in our
blood does not come from our diet, but our liver. More than 80 percent of the
cholesterol in our blood is manufactured in our own bodies.
To account for this fact, those who believe in cholesterol hypothesis claim
that the saturated fat in our diet is automatically converted into cholesterol and
that the more saturated fat we eat, the more cholesterol we have floating around
in our bloodstream. The liver is depicted as a machine that blindly churns out as
much cholesterol as it possibly can. The more saturated fat we eat, the more
cholesterol it creates.
Such a scenario is inconsistent with human physiology. The liver produces
and carefully regulates a balance of hundreds of compounds essential for growth,
digestion, and protection. Blood cholesterol is not an accident that is easily
influenced by diet. The liver doesn’t just crank out chemicals, like cholesterol,
for the fun of it. It does it for a specific reason. And the amounts are carefully
controlled and monitored to achieve and maintain homeostasis, or chemical
equilibrium. The liver carefully regulates the amount of cholesterol in our
bodies, so it doesn’t really matter how much saturated fat we eat; the liver will
only manufacture the amount we need to maintain homeostasis. Everyone’s
body is different, so everyone has a different level of cholesterol with which the
body is happy. This level is consistent (within a 5-10 percent margin) regardless
of our diet and lifestyle.
The liver doesn’t need saturated fat to make cholesterol. It can make it from
other fats and even from sugar and carbohydrates.9 So, the claim that saturated
fat raises blood cholesterol while ignoring other fats and sugar is illogical and
inaccurate. If not enough cholesterol is eaten, the liver will make it from other
dietary sources. This is why even drastic decreases in dietary cholesterol intake
have only a minor effect on blood cholesterol levels.9
Kilmer S. McCully, MD, a pathologist and medical researcher, has
investigated the connection between diet and heart disease and cancer for over
30 years. He states, “The amount of cholesterol that is formed in the liver is
carefully controlled and adjusted according to the needs of the different organs
of the body. If the amount of cholesterol is increased in the diet, a healthy, well-
functioning liver makes less cholesterol for the needs of the body. If the amount
of cholesterol in the diet is decreased, the liver makes more cholesterol. In this
way the body regulates very precisely how much cholesterol is produced for its
needs.”3
Each day the body churns out approximately 1,000 mg of cholesterol. In
comparison, an average American man’s daily cholesterol intake is only 327 mg
and a woman’s is 221 mg. Of the cholesterol we eat, only about one-third is
absorbed through the intestines; the rest is excreted.
Theoretically, the dietary cholesterol that is absorbed by the body in a day
would raise a man’s blood cholesterol by some 163 mg/dl. However, this doesn’t
happen. Here’s why. Instead of responding in a set way to a high-fat meal, the
body has several options: the intestines can absorb large or small amounts of
cholesterol; the liver can turn down its own cholesterol production; and the liver
can also convert some of this cholesterol into bile acids ready for excretion. The
degree to which these responses occur depends both on the cholesterol content of
the meal and the genetic makeup of the person. Some people absorb more than
others, but some excrete more.10
For most people the blood cholesterol level is determined more by heredity
than it is by diet. However, drastic diets, toxins, infections, or drugs can upset
the normal cholesterol balance. Lowering cholesterol will have little, if any,
effect on your overall health. Lowering it too much can even be detrimental.

SATURATED FAT AND HEART DISEASE
Over the years, billions of dollars have been spent in research to prove the
cholesterol hypothesis. However, to date no study has been able to provide this
proof. Some studies seem to support the theory that saturated fat increases the
risk of heart disease while others refute it.
When the results of studies are mixed, people can select the studies to
support their personal beliefs. Those who promote the idea that saturated fat
causes heart disease can find studies to back them up. On the other hand, those
that don’t believe saturated fat is harmful can find studies to support their view.
Which is right?
Although the public usually hears only one side of the issue, this controversy
has been raging within the medical community ever since Ancel Keys proposed
the cholesterol hypothesis in the 1950s. While there have been many studies,
they are not all of equal value. Some of these studies used relatively few
participants, while others used much larger numbers. The accuracy and
reliability of any study improves as the number of participants increases.
Obviously, the results of a study involving 50,000 test subjects carries more
weight than one involving only 1,000. One large study using 50,000 participants
would produce far more reliable results than 10 small studies with a total
combined number of only 10,000 participants. So the total number of studies is
not an issue; the number of people in the studies is of more value. If all the
subjects in these different studies were combined and evaluated in a single study,
what would be the final outcome? In order to come to a definitive conclusion,
researchers at Harvard Medical School decided to combine the data from all of
the previous studies on saturated fat and heart disease as if it were one gigantic
study. Such a study would give the most accurate results possible and since all
studies would be combined, no single smaller study could refute the results. The
researchers collected the data from the best designed studies over the past
several decades and summarized the evidence. This meta-analysis study included
data on nearly 350,000 subjects. The answer was finally found. The results of
their analysis showed that saturated fat does not increase the risk of heart
disease. Those people in these studies who ate the greatest amount of saturated
fat had no more incidence of heart disease than those who ate the least.11 People
who feasted daily on bacon and eggs for breakfast and steak for dinner had no
greater incidence of heart disease than vegetarians who avoided all saturated
fats. This study showed beyond a reasonable doubt that saturated fats do not
cause or even promote heart disease.
Since the publication of this landmark study in 2010, several newer studies
comparing saturated fat consumption with other fats have confirmed the results
—saturated fats do not promote heart disease.12-13 In 2014 researchers at the
University of Cambridge published another, more extensive meta-analysis. This
study included data from 72 previous studies with more than 600,000
participants from 18 nations. The results of the Cambridge study
confirmed those of the Harvard study—people who eat the most saturated fat
have no more incidence of heart disease than those who eat the least. In fact, the
study discovered that some forms of saturated fat actually protect against heart
disease.14 The evidence is now clear, saturated fats do not cause or even promote
heart disease, and in some cases may even help prevent it.

WHY YOU NEED SATURATED FAT
Although we don’t normally think of saturated fat as an essential nutrient, it
is just as important to health as any other nutrient. In fact, saturated fat is an
essential component of every cell in your body. Cell membranes are made of at
least 50 percent saturated fat. This is necessary to give our cells the stiffness and
integrity they need to function properly. If your cells don’t get enough saturated
fatty acids to maintain structural integrity, they become soft and leaky. This can
lead to tissue degeneration and malfunction. Every organ in your body is made
of specialized cells that are designed to perform a specific task. If the cells in any
organ do not perform the function for which they were designed, the entire organ
becomes dysfunctional. Kidney failure results because the cells die or fail to
perform properly. Liver disease is the result of cells becoming dysfunctional. All
diseases are cellular diseases.
Therefore, a healthy body requires healthy organs, which require healthy
cells. Your cells need saturated fat to be healthy. Every cell in every organ of
your body needs saturated fat—your brain, liver, kidneys, lungs, heart, etc. Your
brain is especially important because it is composed of about 60 percent fat,
much of it saturated.
Saturated fat is necessary for proper bone development and for the
prevention of osteoporosis. Many people are eating low-fat diets, and especially
low-saturated-fat diets, and taking huge amounts of calcium supplements, yet
they still suffer from osteoporosis. For calcium to be effectively incorporated
into the bones, at least 50 percent of the fats in the diet need to be saturated.15
Vegetarians usually consume smaller amounts of saturated fat than
nonvegetarians. The consequence is that vegetarians are at greater risk of
osteoporosis. In a study of Seventh-Day Adventists, who are generally
vegetarians, it was shown that they were more likely to suffer from hip fractures
than nonvegetarians.16 If you want to prevent osteoporosis you need to be eating
saturated fat.
Saturated fats support the immune system and help keep you healthy.17
It is the immune system that fights off infections and keeps you safe from
cancer. Having an adequate amount of saturated fat in your diet will help protect
you from these problems.18 Saturated fats protect the liver from the toxic effects
of alcohol, drugs, and other toxins.19-20
In the 1950s and 1960s when saturated fat was first being associated with
elevated cholesterol, researchers began looking for other effects caused by
saturated fat. They reasoned that if excessive consumption of saturated fat
increased blood cholesterol, it may be associated with other undesirable
conditions as well. Researchers began studying the link between saturated fat
and cancer. What they found surprised them. It appeared that saturated fat had a
protective effect against cancer rather than a causative one in comparison to
other oils.21 Further research showed similar results with several other
conditions such as asthma, allergies, memory loss, and senility.22
Two of the consequences of heart disease are heart attacks and strokes. They
are both caused by clogged arteries. In the case of a heart attack the coronary
artery feeding the heart is blocked. Without oxygen the heart suffocates and dies.
When the carotid artery that feeds the brain becomes blocked, a stroke occurs.
Both human and animal studies have consistently shown that consumption of
saturated fats actually protect against strokes (and heart disease in general).
 Studies have consistently shown that high-fat diets decrease the risk of
strokes, this is particularly true when the diet is high in saturated fat and
cholesterol..23-27 One notable long-term study out of Harvard involved 832 men
aged 45 through 65 years who were initially free of cardiovascular disease. The
study examined the association of stroke incidence with intake of fat and the
type of fat over a span of 20 years. In conformity with other studies, intakes of
saturated fat in comparison with polyunsaturated fat were associated with a
reduced risk of ischemic stroke.28
A number of studies have shown that when people go on low-carb, high-fat
diets, their bodies go through a transformation for the better. They lose excess
body fat, cholesterol levels go down, HDL (good) cholesterol goes up, the
cholesterol ratio decreases, C-reactive protein (an indicator of inflammation)
goes down, blood sugars normalize, blood pressure improves,
all of which indicate a reduced risk of heart disease as well as diabetes,
dementia, cancer, and other degenerative conditions. Instead of contributing to
heart disease, consuming saturated fat appears to protect against it, particularly
when carbohydrate consumption is reduced.
The conclusion we come to is that it is okay to consume saturated fat and
cholesterol-rich foods. Doing so will not increase your risk of suffering from
heart attack or stroke but will reduce your risk as well as help you lose unwanted
body fat and improve your overall health.
 5

Good Carbs, Bad Carbs

Return to Table of Contents


SIMPLE AND COMPLEX CARBOHYDRATES
When you look at a hamburger what do you see? What makes a hamburger a
hamburger? Most of us would see a skinny little meat patty stuck inside a bun
with a dab of secret sauce and, if we’re lucky, a pickle, diced onions, and a slice
of tomato. If you were a dietitian you would view the meal differently. You
would describe it in terms of its nutritional content: how much fat, protein, and
carbohydrate it contains. The meat patty would represent the majority of the
protein and fat. Fat would probably be included in secret sauce, since it would be
mostly egg-based mayonnaise. The bun and veggies would comprise the
carbohydrate.
The majority of the fat and protein in our diet comes from animal sources.
Carbohydrate, on the other hand, comes from plants. The only significant animal
source for carbohydrate is the lactose in milk. Next to water, carbohydrate is the
most abundant substance found in plants. The wall that surrounds each plant cell
and gives the plant structure and strength is made of carbohydrate. Plants also
store carbohydrate, primarily in the form of starch, as a source of energy. Seeds
use carbohydrate for energy during germination. While plants do contain some
protein, fat, and other substances, carbohydrate, in one form or another, is by far
the most abundant. Carrots are mostly carbohydrate; so are onions, potatoes,
cucumbers, as well as crabgrass, oak trees, and petunias.
The plants with the highest amount of carbohydrate are grains, legumes, and
tubers (root vegetables such as potatoes). These foods contain a high percentage
of starch. Grains are of particular interest because in one form or another they
constitute the vast majority of our diet. The grains in most common use have
also been refined—stripped of most of their fiber, fat, protein, vitamins, and
minerals—leaving almost pure starch. These are
referred to as refined carbohydrates.
When you eat any plant food, you are really eating sugar. Why? Because
carbohydrates are little more than sugar. All carbohydrates, whether they come
from a grain of wheat, an artichoke, or a watermelon, are composed of simple
sugars.
The technical name for sugar is saccharide. Saccharides form the building
blocks for all carbohydrates. Carbohydrates come in different sizes; those that
consist of a single molecule of sugar are called monosaccharides; those with two
molecules of sugar are called disaccharides; and those forming long chains of
sugar molecules are called polysaccharides.
Monosaccharides and disaccharides are referred to as sugars or simple
carbohydrates. When eaten, they produce a sweet taste. Examples are glucose,
fructose, sucrose, and lactose. When you eat fruit, the sweet taste comes from
simple carbohydrates. Polysaccharides are called complex carbohydrates
because they may contain hundreds or even thousands of sugar molecules linked
together. Starches, for example, are composed of long chains of glucose
molecules. Squash and beans don’t taste sweet because most of the sugars are in
the form of complex carbohydrates. During digestion complex carbohydrates are
broken down into simple sugars.
Fiber, which is another complex carbohydrate, is also made of sugar.
However, fiber is not broken down into individual sugars and provides little or
no energy or calories. The sugar molecules are arranged in such a way as to form
tight bonds. The human body does not possess the enzymes necessary to break
these bonds. Consequently, fiber is essentially calorie-free and has none of the
detrimental effects associated with sugar. Fiber remains intact as it travels
through the stomach and small intestine. When it finally reaches the large
intestine (colon), bacteria there partially digest it and use it for their own
nourishment. During this process the bacteria produce some vitamins and other
nutrients that are absorbed and utilized by us. In this way, we form a symbiotic
relationship with the bacteria where we both live together in a mutually
beneficial way. We provide the bacteria a home and food, and they produce
vitamins for our use.
High fiber foods, which include most fresh vegetables, can also be beneficial
for weight loss. They provide bulk to fill the stomach and satisfy hunger, but
provide no calories. Foods rich in fiber are generally also rich in vitamins,
minerals, and other important nutrients that support good health.
Our bodies normally run on sugar. Sugar is the primary fuel that powers our
cells. Now, before you get too excited and before you get the idea that the ideal
diet is loaded with sugary foods like ice cream and cake, let me explain.
Carbohydrates in themselves are not so much the problem; we obtain a lot of
good nutrition from vegetables, nuts, and other carbohydrate-rich foods. It is the
overconsumption of carbohydrates, particularly simple and refined
carbohydrates, that is the problem. Foods rich in fiber and complex
 carbohydrates are considered the good carbs. Foods rich in sugar and refined
carbohydrates are the potential troublemakers, and when eaten in excess become
the bad carbs.


EAT YOUR VEGETABLES
Sugar and refined carbohydrates are the primary culprits that promote weight
gain and obesity. In contrast, fresh vegetables and fruits are the good carbs.
Study after study shows that diets rich in vegetables and fruits ward off disease
and promote good health. Please note that vegetables are mentioned here before
fruits because they are far more important to your health. Eating plenty of
vegetables can help in your weight loss efforts and protect against diabetes, heart
disease and stroke, control blood pressure, prevent some types of cancer, avoid
painful digestive ailments, guard against cataract and macular degeneration, and
protect the brain against neurodegeneration.
Vegetables and fruits are mostly water and are generally good sources of
fiber, both of which can fill the stomach and satisfy hunger without adding any
unwanted calories. For this reason, low-carbohydrate, low-sugar produce can aid
in your weight loss efforts. Fresh produce is also a rich source of vitamins and
minerals that promote good health.
Studies have consistently shown that diets rich in vegetables and other whole
foods (fruits, whole grains, nuts, seeds) protect against degenerative disease.
Reducing carbohydrate consumption by replacing it with vegetables, as well as
fat and protein, improves health and protects against disease.1
Why are vegetables and other whole foods so good for us? Because they
contain essential vitamins and minerals, along with a myriad of phytonutrients
that nourish our bodies, protect us from disease, and keep us healthy.
Phytonutrients are chemicals produced in plants that have vitamin-like
characteristics. One of these is beta-carotene. Beta-carotene acts as an
antioxidant and helps protect us from cancer and heart disease. It can also be
converted into vitamin A, if the body needs it. Beta-carotene gives carrots,
squash, and other vegetables their characteristic yellow and orange colors.
Lycopene is another phytonutrient that has gained recognition lately for its
ability to lower the risk of prostate cancer. It produces the red pigment in
tomatoes, watermelon, and pink grapefruit. There are over 20,000 phytonutrients
that have been identified in plant foods.
In the past, individual vitamins and minerals were thought to be adequate in
curing health problems. We now know that while a single nutrient may be
helpful, a variety of nutrients working together provides the greatest benefit.
Nutrients work together in concert, like all the different instruments in a
philharmonic orchestra together produce music. All of the instruments are
needed to create the best sound. Likewise, a wide variety of nutrients is needed
in the proper proportion, like that found in whole foods, to provide the health
benefits scientists see in nutritional studies.
This is why it is better to eat food containing hundreds of phytonutrients than
to take a vitamin tablet which only has a dozen or so. This is why it is better to
eat bread made from whole wheat flour than white flour, which has had some 20
nutrients removed in the refining process. This is why fresh vegetables and fruits
are superior to processed, packaged foods containing refined carbohydrates.
Most people will admit that they need to add more vegetables into their diets.
But some people just don’t care for vegetables. They were raised on white bread
and pasta and other junk foods and never developed a taste for vegetables. Too
often, vegetables are served more or less plain—maybe with a squeeze of lemon
and a dash of salt—but without butter or any type of sauce in order to avoid
adding fat into the diet. Adding sources of fat such as butter, cheese, cream, nuts,
seeds, meat drippings, crumbled bacon, pieces of ham, and rich creamy sauces
greatly improves both the nutritional value of the vegetables and their taste.
When served this way, even the staunchest vegetable haters will love to eat their
veggies. As you begin to add more vegetables into your diet, you will develop a
greater liking for them, especially when they are prepared this way.

SUGAR, SUGAR EVERYWHERE
Throughout the vast majority of human history, sugar has been an
insignificant part of the diet. For example, two hundred years ago people ate,
on average, only about 15 pounds (6.8 kg) of sugar a year. During the latter half
of the 1800s, as sugar refining technology improved, sugar consumption
dramatically increased. By 1900 annual sugar consumption in the United States
had risen to 85 pounds (38 kg) per year. Today we consume an average of about
160 pounds (72 kg) of sugar per year.
The current recommended daily maximum limit of added sugar is 8
teaspoons. Added sugar means table sugar, corn syrup, high-fructose corn syrup,
honey, and others. It does not include the sugars found naturally in milk, fruit,
and vegetables. One 12-ounce can of regular soda delivers nearly 10 teaspoons
of added sugar. That means you are at or over your daily limit before you have
eaten a single cookie or container of fruit-flavored yogurt or even some
commercial tomato soups or salad dressings.
On average, we consume about 50 teaspoons (200 grams) of sugar every
day! This is far above the 8 teaspoon recommended limit. Total carbohydrate
consumption from all foods (fruits, vegetables, grains, beverages, etc.) for an
averaged sized adult eating 2400 calories/day amounts to about 350 grams. If
200 grams of that is in the form of sugar, then nearly two-thirds of our total daily
carbohydrate intake comes from empty calories with no nutritional value
whatsoever, calories that drain nutrients from the body without replacing them,
calories that cause the body to go into metabolic shock, leading to insulin
resistance and weight gain.
Just because you don’t add sugar to your foods or eat candy, doesn’t mean
you are not consuming massive amounts of the sweet poison. Sugar is found as
an ingredient in thousands of “non-sweet” products. You will find it in processed
meats, baked goods, cereals, catsup and barbecue sauce, peanut butter, spaghetti
sauce, canned goods, and frozen foods; it’s even added to canned and frozen
fruits. It’s hard to find a packaged, prepared food which doesn’t contain sugar or
some other sweetener. Even nonfood items like toothpaste, mouthwash, chewing
gum, and vitamins contain sweeteners.
Today, sugars come in a variety of forms. Ingredient labels list the contents,
starting with those that are the most predominant by weight followed in order to
the least at the end. Sugar in one form or another is often listed multiple times. In
many packaged products, although sugar may not be listed first, if you combined
all the many forms of sugar under the name “sugar,” it would be the first
ingredient on the list.
We get additional sugar that comes naturally in foods. Fruits and especially
fruit juices are loaded with sugar. If you include these hidden sources, your total
daily sugar intake can be even higher than 200 grams that is added to our foods.
As sugar has increased in the diet over the years, other, more nutritious foods
have been pushed out, setting the stage for nutritional deficiencies.

SUGAR’S EFFECT ON HEALTH
Studies show that excess consumption of sweet foods, particularly sugar-
sweetened beverages, plays an important role in the epidemic of obesity and
diabetes.2 Diabetes is strongly associated with an increased risk of Alzheimer’s
disease, and evidence suggests it may also be a contributing factor in
Parkinson’s and other neurodegenerative diseases. Evidence is now emerging
that shows a relationship between high sugar consumption and mental
deterioration, learning difficulties, and memory loss.3
Researchers at the University of Alabama in Birmingham have shown that
mice fed diets high in sugar develop the same amyloid plaque deposits in their
brains and memory defects that characterize Alzheimer’s disease. Over 25
weeks, one group of mice received a diet consisting of mouse chow and regular
water. The other group ate the same chow, but drank a sugar water solution. The
sugarfed mice gained about 17 percent more weight over the course of the study.
They also were more likely to develop insulin resistance, a hallmark of diabetes.
In addition, these mice performed worse on tests designed to measure learning
and memory retention. The brains of the sugarfed mice also had substantially
more plaque deposits, a common feature of Alzheimer’s.4
The amount of sugar water consumed by the mice was equivalent to a human
drinking five 12-ounce cans of regular soda a day. Five cans of soda contain
about 210 grams of sugar. While most people don’t drink five cans of soda every
day, they do get sugar from other sources—fruit juice, candy, donuts, pancakes,
coffee, pastry, ice cream, and even everyday foods like spaghetti, catsup,
barbecue sauce, bread, and fruit—that can easily surpass 210 grams. On average,
every man, woman, and child consumes about this much every day.
Of course, an infant or a child will consume less, and some people eat almost
no sugar at all, so those adults who do eat sugar are consuming well over 210
grams daily. It is interesting that the memory defects and plaque deposits in the
sugarfed mice occurred after only 25 weeks. What happens in our brains after
years of eating a high-sugar diet?
Eating sugar and starch elevates blood sugar levels. High blood sugar
promotes the formation of destructive substances known as advance glycation
end products (AGEs). Sugar in the blood tends to glycate or “stick” to proteins
and fats, causing permanent damage to tissues and generating destructive free
radicals. The accumulation of AGEs in the body is correlated with the process of
aging. The more you accumulate, the more quickly you age. AGE accumulation
is associated with chronic inflammation and insulin resistance, both hallmarks of
diabetes. AGEs develop in the body whenever sugar or starch is consumed,
regardless of the amount. The more sugar and starch consumed, the more AGEs
are created.
The overconsumption of sugar leads to chronically high blood sugar levels
and the development of insulin resistance. You don’t have to be a diabetic to
have insulin resistance. Anyone who has fasting blood sugar levels over 90
mg/dl (5.0 mmol/l) has some degree of insulin resistance. That includes most
people who eat the typical Western-type diet high in sugar and refined grains.
Some of the damaged glycated proteins and fats can stick around for life,
contributing to sagging skin, cataracts, and hardened blood vessels. But we are
not completely defenseless against AGEs; the white blood cells of our immune
system can remove some of these little troublemakers. They do this through a
process biologists call phagocytosis. White blood cells engulf and digest AGEs,
making them harmless. The same process is used on invading bacteria.
Sugar depresses the white blood cells’ ability to phagocytize these harmful
substances. Studies have shown that after a single dose of sugar, phagocytosis
declines by nearly 50 percent and remains depressed for at least five hours.5 If
you eat a sugary meal, your immune system will be severely depressed and
remain that way at least until your next meal. So if you eat pancakes or sugary
breakfast cereal in the morning, drink a sugary soda with your lunch, and end
your dinner with a bowl of ice cream, your immune system will be severely
depressed all day long. You will be less able to remove AGEs and more
susceptible to infection and cancer. Cancer cells feed on sugar. The more sugar
you give them, the better they grow.6
Studies have shown that excessive sugar intake is associated with increased
levels of C-reactive protein (CRP) a marker for inflammation. Inflammation is
associated with a number of disease states including heart disease and diabetes.
The list of problems that sugar can cause is virtually endless. It has been
observed to aggravate asthma, mental illness, mood swings, personality changes,
nervous disorders, heart disease, diabetes, gallstones, hypertension, senility,
cancer, and arthritis. Sugar has an extremely detrimental effect on the endocrine
system, which includes the adrenal glands, pancreas, and liver, causing the blood
sugar level to fluctuate widely. Sugar is the leading cause of dental decay, gum
disease, tooth loss, and obesity.
Other than the calories it supplies, sugar provides no nutritional value. It
contains no vitamins, minerals, or other nutrients. It is a source of empty
calories. It is, in fact, an anti-nutrient. It robs the body of nutrients vital to good
health. The consumption of sugar causes the body to use up its supplies of
calcium, potassium, thiamin, and chromium. Sugar competes with vitamin C for
transportation into cells. Overconsumption of sugar can cause a vitamin C
deficiency leading to subclinical scurvy. A disease that is subclinical means the
condition is present but not yet advanced enough to be detectable through
conventional diagnostic methods. Subclinical scurvy greatly increases the risk of
heart attack, stroke, gum disease, infections, cancer, diabetes, and other health
problems, including premature aging and death.

SUGARS AND SWEETENERS
Sucrose
The sweetener which we are all most familiar with, and which serves as the
standard, upon which all others are compared to, is white table sugar. Table
sugar is 100 percent sucrose. It is the single most widely used sweetener.
Regardless of the source, most natural and refined sweeteners are primarily
sucrose. Brown sugar, corn syrup, honey, and maple syrup are all primarily
sucrose.
You will often hear that natural sweeteners are better than refined. The only
advantage that natural sweeteners have is that they are less processed and,
therefore, retain some of their nutritional value, but it isn’t much. The most
commonly used natural sweeteners are raw honey, unrefined maple syrup,
sucanat (dehydrated sugarcane juice), chopped dried dates, fruit juice
concentrate, barley malt, brown rice syrup, and molasses. Like most sweeteners,
these are made primarily of sucrose. Agave nector or syrup, another product that
is marketed as a natural sweetener, contains sucrose but is mostly fructose.
In addition to the sugars listed above, you may find others included on
ingredient labels such as dextrin, dextrose, fructose, glucose, and maltodextrin.
Some of these sugars differ slightly from sucrose, but they are all sugars and all
are empty calories and promote the conditions described in the previous section.
Whether you eat table sugar, honey, or molasses makes little difference. Sugar
by any other name is still sugar.

Fructose
If you read ingredient labels you will frequently come across the word
“fructose.” Fructose is found in all types of foods from “health” foods and
dietary supplements to junk foods and candy. Fructose once gained a reputation
as a “good” sugar primarily because it doesn’t raise blood sugar and insulin
levels like table sugar does. For this reason, it has been the sugar of choice for
many diabetics. Another reason for the popularity of fructose is because it is
perceived to be more natural than sucrose and more healthful. It is often called
“fruit” sugar, implying that its origin is from fruit rather than sugarcane or sugar
beets and, therefore, is a less processed or more natural sweetener.
Unfortunately, most of this is untrue. Fructose is not, by any stretch of the
imagination, a “natural” sugar, is not extracted from fruit, and is one of the last
sweeteners a diabetic should ever use. The reason for much of this
misinformation and its popularity is due to clever marketing tactics by the sugar
industry. Fructose is preferred over sucrose as a sweetener by food producers for
the simple reason that it is cheaper. Economics, not health, is the issue here.
Fructose is much sweeter than sucrose and, therefore, can sweeten foods at less
expense.
The biggest myth about fructose is that it is fruit sugar and comes from fruit.
Fructose is not made from fruit. It comes from corn syrup, sugarcane, and sugar
beets, just like any other sugar. The similarity between the names fructose and
fruit helps to perpetuate this myth. I’ve heard many a health food and
supplement salesperson claim their product was superior to others because it was
made with fruit sugar, meaning fructose.
Fructose is one of the most extremely refined sugars in existence. One
molecule of sucrose is composed of one molecule of fructose and one of glucose.
The two chemically bonded together form sucrose. In order to make fructose,
you must refine sugar cane or corn, down to sucrose first. Then you must process
and refine it further, splitting the fructose and glucose apart. Fructose is so
highly refined that it cannot be reduced into a simpler sugar. It’s as refined as it
gets. To say that fruit contains fructose is technically true. The natural sugar in
fruit is mostly sucrose, and all sucrose, whether it comes from fruit or corn
syrup, is 50 percent fructose.
Another problem with fructose is that while it doesn’t affect blood sugar and
insulin levels like sucrose, it has a more detrimental effect on insulin resistance,
increasing the risk of a number of health problems like heart disease, high blood
pressure, and diabetes. Studies on animals and humans have shown that
consuming large amounts of fructose impairs the body’s ability to properly
handle glucose (blood sugar), which ultimately leads to hyperinsulinemia
(elevated insulin levels), and the development of insulin resistance. This fact is
so well established now, that researchers use fructose to intentionally induce
insulin resistance to create high blood pressure and diabetes in laboratory
animals. Some physicians are now claiming that the increased use of fructose in
all our foods is largely responsible for the skyrocketing incidence of diabetes we
have been experiencing over the past few years.
Fructose has also been shown to increase the rate at which fats in our body
undergo peroxidation, which produces destructive free radicals. It adversely
affects blood lipids and blood pressure, increasing risk of cardiovascular disease
and interferes with nutrient absorption.7
Nutritionists have been aware of the health problems associated with sucrose
for some time. Until recently, fructose was considered a much healthier
alternative. As questions about the safety of fructose began to emerge,
researchers wanted to know whether it was the fructose or the glucose in the
sucrose that was causing the problems. An idea of just how bad fructose is, was
revealed by a team of USDA researchers led by Dr. Meira Field. They conducted
studies with two groups of healthy rats, one given high amounts of glucose in
their food and one given high amounts of fructose. Researchers found no change
among the animals in the glucose group. However, in the fructose group the
results were disastrous. Young male rats were unable to survive to adulthood.
They suffered from anemia, high cholesterol, and heart hypertrophy (their hearts
enlarged until they ruptured). They also had delayed testicular development. Dr.
Field explains that fructose in combination with copper deficiency in the
growing animals interfered with collagen production. Collagen provides the
protein matrix upon which all organs and tissues are built. In humans, copper
deficiency is common among those who eat a lot of processed convenience
foods, as most people tend to do. The rats’ bodies more or less just fell apart.
The females were not as severely affected, but they were unable to produce live
young.
“The medical profession thinks fructose is better for diabetics than sugar,”
says Dr. Field, “but every cell in the body can metabolize glucose. However, all
fructose must be metabolized in the liver. The livers of the rats on the high
fructose diet looked like the livers of alcoholics, plugged with fat and cirrhotic.”8
When sucrose is consumed, the glucose and fructose molecules are split
apart. The glucose goes directly into the bloodstream where it is absorbed by the
cells and used as fuel. Fructose, however, must be converted into glucose before
it can be used by the cells. It does not circulate in the bloodstream but goes
directly to the liver. Here it is converted into glucose and fatty acids. In fact,
fructose is more likely to be transformed into fat than into glucose. Much of the
fructose you eat is converted directly into fat and stored as body fat. This is why
fructose does not raise blood sugar levels as high as sucrose and other sugars.
But it does raise blood triglyceride (fat) levels, more so than eating fat does. The
high amount of fat produced from fructose metabolism clogs the liver, leading to
fatty liver disease that resembles the damage caused by alcohol abuse. Doctors
call it non-alcoholic fatty liver disease to distinguish it from the disease caused
by excessive alcohol consumption. In addition to the excess fat, fructose causes
liver cirrhosis (inflammation) and fibrosis (scarring).9-10
Fructose, especially in the form of high-fructose corn syrup, is found in a
wide range of foods and beverages, including fruit juice, soda, jam, desserts,
cereal, bread, yogurt, salad dressings, ketchup, and mayonnaise. On average,
Americans consume 60 pounds of high-fructose corn syrup per person every
year. In the 40 years since the introduction of high-fructose corn syrup as a low-
cost sweetener, rates of obesity have skyrocketed. According the Centers for
Disease Control and Prevention (CDC), in 1970, around 15 percent of the US
population met the definition for obesity; today, roughly one-third of American
adults are considered obese. Some researchers believe that the dramatic
increased use of fructose in manufactured foods is partly to blame.
All sweeteners are not equal when it comes to weight gain. Researchers at
Princeton University have demonstrated that rats given access to high-fructose
corn syrup gained significantly more weight than those with access to sucrose,
even when their overall caloric intake was the same.11 In addition to causing
significant weight gain, long-term consumption of high-fructose corn syrup also
led to abnormal increases in body fat, especially around the abdominal area. This
makes sense since fructose is preferentially turned into fat by the liver.
“Some people have claimed that high-fructose corn syrup is no different than
other sweeteners when it comes to weight gain and obesity, but our results make
it clear that this just isn’t true,” says Dr Bart Hoebel, who specializes in the
neuroscience of appetite, weight, and sugar addiction at Princeton. “When rats
are drinking high-fructose corn syrup at levels well below those in soda pop,
they’re becoming obese—every single one, across the board. Even when rats are
fed a high-fat diet, you don’t see this: they don’t all gain extra weight.”
In the Princeton study the concentration of sugar in the sucrose solution was
the same as that found in most soft drinks. However, the fructose solution was
only half as concentrated as most sodas but still produced far greater weight gain
and body fat accumulation in comparison.
In long term studies lasting over 6 months, the animals getting a diet with
added fructose showed signs of a dangerous condition known in humans as the
metabolic syndrome, which includes abnormal weight gain, significant increases
in circulating triglycerides, and fat deposition, especially visceral fat around the
belly. Male rats in particular ballooned in size. Animals with access to fructose
gained 48 percent more weight than those eating a normal diet. Putting this into
human terms, a 200 pound person would put on an additional 96 pounds! The
rats weren’t just getting fat; they were becoming obese.
Next time you read the ingredient label and see fructose, keep in mind that if
you eat this product, fructose will end up as blubber around your middle.

Artificial Sweeteners
Even after all the processing and refining sugar goes through, it still retains
calories. So scientists have created sweeteners with fewer calories. If real sugar
wasn’t bad enough, we can now “enjoy” artificial sugar—aspartame, saccharin,
and such. Like sugar, these crystalline powders are just as addictive but even
more detrimental to health. Yes, they contain fewer calories than sugar, but like
any drug, they have undesirable side effects that range from headaches to death.
Artificial sweeteners look like sugar, taste like sugar, and can be used to
sweeten foods just like sugar, but without the calories in sugar. In fact, compared
to sugar, artificial sweeteners have almost no calories. Sounds like a dieter’s
dream, but in reality it’s a nightmare. Artificial sweeteners have a dark side
much more sinister than sugar. Sugar, even as refined as it is, is still a product
the body recognizes and can process, even though the processing causes the
body a great deal of stress and drains nutrients. Artificial sweeteners, on the
other hand, are strange new creatures the human body has never seen before and
isn’t programmed to handle safely or efficiently. This creates problems. While
the materials that scientists use to make artificial sweeteners may come from
“natural” sources, they are combined into unique chemicals that are unnatural
and cause all types of mischief.
The most widely used artificial sweetener is aspartame. Aspartame is sold
under the brand names NutraSweet, Equal, Spoonful, Equal-Measure, and
AminoSweet. Discovered in 1965, it was approved for use as a food additive in
the US in the early 1980s. The US Food and Drug Administration (FDA)
allowed its use even under the heavy criticism by several scientists who warned
of its dangers. Despite objections, approval was granted based on research
funded by aspartame’s manufacturer (Monsanto and its subsidiary, The
NutraSweet Company).
Since its approval, aspartame has accounted for over 75 percent of the
adverse reactions to food additives reported to the FDA. Many of these reactions
have been serious enough to cause seizures and death. At least 90 different
symptoms have been documented as being caused by aspartame. Some of these
include headaches/migraines, dizziness, seizures, nausea, numbness, muscle
spasms, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision
problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks,
slurred speech, loss of taste, tinnitus, vertigo, memory loss, joint pain, and,
believe it or not, weight gain.12 In addition, aspartame has triggered or worsened
brain tumors, multiple sclerosis, epilepsy, chronic fatigue syndrome, Parkinson’s
disease, Alzheimer’s disease, birth defects,
fibromyalgia, and diabetes.
Would any sane person knowingly eat a substance that caused or
even contributed to these types of problems? The justification given to use
aspartame is that this is a small price to pay in order to lose excess weight. The
potential benefit it might have in helping people lose a few pounds is worth the
risk, or so says the manufacturer and the doctors and researchers funded by
them. Sure it’s worth the risk for the people who benefit financially, but not for
those people who lose their health in the process. It’s interesting to note that one
of the reported side effects of aspartame is weight gain! So why use it at all?
Aspartame is a relative newcomer compared to saccharin. Discovered in 1879,
saccharin was the first of the artificial sweeteners. In 1937 cyclamate came on
the scene. This was followed by aspartame in the 1960s and more recently
acesulfame K and sucralose. These artificial sweeteners are many times sweeter
than sugar. Saccharin has a sweetening power 300 times that of table sugar.
Cyclamate is about 30 times as sweet as sugar and aspartame is 200 times
sweeter. Gram for gram these sweeteners contain about the same number of
calories as sugar, but since they are so much sweeter, only a fraction of the
amount is needed for the same effect. This feature makes artificial sweeteners
enticing for dieters. Their popularity has soared as waistlines have expanded.
Saccharin and cyclamate have fallen in stature since the late 1960s when it
was discovered that they caused tumorous growths in laboratory animals.
Cyclamate was banned in the US in 1970, although it has remained in limited
use in the United Kingdom and Canada. In Canada it is only allowed as a
tabletop sweetener on the advice of a physician and as an additive in medicines.
In 1977 a ban was also proposed for saccharin. Since it was the only
remaining artificial sweetener in use at the time, many people opposed the ban,
claiming the action was unfair to diabetics and the overweight. In response to the
public outcry, the ban was put on hold. Instead, products containing saccharin
are required to carry a warning which reads “Use of this product may be
hazardous to your health. This product contains saccharin, which has been
determined to cause cancer in laboratory animals.” Saccharin, however, is
banned completely in Canada.
Acesulfame K is of the same general chemical family as saccharin. It has the
same potential drawbacks as saccharin in regards to cancer. Like saccharin, it
also stimulates insulin secretion which makes it less desirable for diabetes.
The newest kid on the block is sucralose, known by the trade name Splenda.
It is 600 times sweeter than sugar. This chemical sweetener is so alien to our
bodies that the digestive system doesn’t know what to do with it. It travels
through the digestive tract without being absorbed. Thus it provides no calories
and does not affect insulin or blood sugar levels and, therefore, is considered
safe for diabetics. Sound too good to be true? Judging from the track record of
all other artificial sweeteners, it is too good to be true. It appears that Splenda
has a very pronounced effect on the microflora of the gut and may play a role in
causing irritable bowel disease (IBD).13 The good bacteria in your gut supports
health in many ways by producing important vitamins, maintaining pH balance,
and supporting immune function, among other things. Splenda has been shown
to reduce these good bacteria by as much as 50 percent. When the good bacteria
are gone, what takes it place? Bad bacteria, viruses, and fungi, including
candida, which can lead to a myriad of digestive complaints.
The main reason people use artificial sweeteners is to reduce total calorie
consumption in an effort to control weight. Some people are so desperate to
reduce calories that they ignore health warnings and consume artificial
sweeteners anyway. They willingly take the risk of getting cancer or suffering
from any number of discomforting symptoms just so they can enjoy sweet foods.
Cravings for sweets can be very powerful. So powerful, in fact, that we throw
good sense out the window and gamble with our health.
Artificial sweeteners are not the answer to weight problems and do not
provide any real benefit. All sweets, including artificial sweeteners, keep sweet
cravings alive and active. Sweet cravings drive us to seek out and consume
sweet foods whether we are hungry or not. Artificial sweeteners also give a false
sense of security. We drink a diet soda and then feel it’s okay to eat foods we
shouldn’t. The Aspartame Consumer Safety Network has reported that people
who use artificial sweeteners actually gain more weight than those who avoid
them.14 If you’re trying to lose weight or maintain your weight, artificial
sweeteners are not the way to go; they aren’t effective and can cause serious
harm.
If you’re not convinced that artificial sweeteners are harmful, and you’re
using them to control your weight, I recommend that you read Excitotoxins: The
Taste That Kills by Dr. Russell L. Blaylock, a professor of neurosurgery at the
Medical University of Mississippi. This book provides details on the medical
research documenting the dangers of aspartame and other food additives.

Sugar Alcohols
Sugar alcohols are a group of carbohydrates that have a chemical structure
similar to both sugar and alcohol, but technically are neither. They are not
artificial sweeteners but are referred to as “sugar substitutes” because they do
occur in nature and are found in small quantities in various fruits, vegetables,
and other plants.
There are a number of sugar alcohols. The ones you will see most commonly
used in foods are xylitol, erythritol, glycerol, mannitol, and sorbitol, with xylitol
being the most widely used. The simplest sugar alcohols, ethylene glycol and
methanol, are not used in foods. They are sweet tasting but notoriously toxic.
They are the primary ingredient in antifreeze that makes it poisonous. The other
sugar alcohols are considered safe.
Sugar alcohols are used in cakes, cookies, puddings, candies, ice creams, and
other snack foods. These types of foods are often labeled “sugarfree” or “no
sugar added.” Sugar alcohols are commonly added to foods that contain artificial
sweeteners because their sweetness can help mask the bitter aftertaste of these
other products.
Xylitol is the most popular sugar alcohol because it has a sweetness
comparable in intensity to sucrose, with only half the calories, and it looks
similar to and can be used like sugar. The other sugar alcohols are slightly less
sweet but contain about the same amount of calories as xylitol.
Unlike sugar, xylitol is not metabolized by oral bacteria and therefore does
not contribute to tooth decay. For this reason, it is commonly added to toothpaste
and sugarless chewing gum. None of the sugar alcohols are completely broken
down in the digestive tract, so they are only partly absorbed. This is why they
deliver fewer calories than sugar. Like other carbohydrates, they do raise blood
sugar levels, although less so than sugar.
In comparison to aspartame, sucralose, and other artificial sweeteners, sugar
alcohols are relatively safe. However, they are not entirely benign. The most
common side effects include bloating, abdominal pain and cramping, diarrhea,
and flatulence. These symptoms often occur when eaten in excess, but for some
people a single serving can be an excess, bringing on severe cramping and
diarrhea. Also, symptoms associated with preexisting digestive problems such as
irritable bowel syndrome and celiac disease can be intensified.
Sugar alcohols are widely advertised as being “natural” sweeteners and safe
to use, in moderation of course. Since they are found naturally in some fruits and
vegetables, as well as birch tree bark, we are often lead to believe that they are
simply extracted from these sources, however, this far from the truth. The
amount of sugar alcohols found in these products is so minuscule that it is not
economically feasible to extract them. Instead, manufactures synthesize them
from the fibrous or woody portions of plants. Xylitol, for example, is made from
hemicelluloses in corncobs and wood pulp. This material is mashed and
processed using sulfuric acid, calcium oxide, phosphoric acid and other
chemicals. The result is a crystalline product that is just as processed and refined
as white sugar and just as “unnatural.”
The major problem with sugar alcohols is that they provide a sweet taste that
keeps sugar addictions alive and active. If you use sugar alcohols to sweeten
foods, you will never break your sugar addition and will always craves sweets
and other carbohydrates. Eating them will make it easier for you to cheat,
become discouraged, and quit.
Although sugar alcohols do not affect blood sugar levels as much as sugar,
they still affect it, and can block the release of fat from your fat cells, preventing
weight loss. In carb sensitive people they can stop ketone production and prevent
weight loss.

Stevia
Just when you were beginning to think that all sweeteners were probably
bad, along comes stevia. Stevia is a different kind of sweetener. It’s actually an
herb that is native to South America. It’s similar to artificial sweeteners in that it
is many times sweeter than sugar with essentially no calories. Yet unlike other
sweeteners, it appears to have no adverse health effects and is nonaddicting.
Many consider it nature’s sugar substitute.
Stevia comes from a small shrub that grows in Paraguay and Brazil, where it
is known as the “sweet herb.” Its leaves have a sweetness about 30 times greater
than sugar. The Guarani Indians who live in the region have been using the herb
for centuries. It is highly regarded among them as both a sweetener and as a
medicine. It is used to sweeten beverages, to disinfect wounds, and as a tonic to
improve digestion.
Ground or whole stevia leaf makes a good sweetener for herbal teas and
strong beverages. Stevia used in leaf form is not practical for most other
situations because it tastes too much like an herb. A more useable form is stevia
extract. The extract is a concentrate of the phytochemicals (steviosides) which
give the plant its sweetness. Stevia extract is 200 to 300 times sweeter than sugar
and does not have a leafy taste. The extract is available in either a powder or
liquid. Because of its sweetness, only a small amount is needed to sweeten
foods. About ¼ to ½ teaspoon of stevia extract can replace one cup of sugar.
Stevia extract has been used as a sweetener in Japan, Taiwan, Korea,
Paraguay, Brazil, and Israel for many years. Japan has been using it since the
mid-1970s. Instead of aspartame they use stevia to sweeten low-calorie foods.
It’s used commercially in chewing gum, candy, soft drinks, juices, frozen
desserts, and baked goods. Stevia makes up 50 percent of the high-intensity
sweeteners used in Japan.
Is it safe? It seems to be. We know that it does not have the undesirable
effects of sugar, nor does it pose the same health dangers as artificial sweeteners.
Stevia has been used for centuries in South America and for the past 25 years in
Japan and other countries without any noticeable harm. The Japanese consume
the largest quantity of the sweetener in the world and have reported no ill effects.
Extensive research and safety testing has been done on stevia. None of these
tests have shown any harmful effects, even at very large doses normally given to
lab animals. Few substances can make this claim. Testing so far has shown the
herb and extract to be non-toxic and beneficial as a means to help reduce calorie
consumption. It does not affect blood sugar or insulin levels, so is safe for
diabetics. It does not feed yeast like sugar so it is a perfect sweetener for candida
sufferers. In many ways it is far superior to both sugar and artificial sweeteners.
It is difficult to overuse stevia. If you use too much, it produces a bitter,
molasses-like aftertaste. So you use just enough to sweeten your foods without
getting the strong aftertaste. This takes a little practice. I suggest you learn how
to use it from one of the many stevia cookbooks that are available.
A little stevia is okay occasionally, but you need to be careful. For
sugarholics, stevia can keep the sugar cravings alive. I’ve seen people who over
use it and abuse it, even developing a tolerance to the bitter aftertaste. One such
person gave me a sample of the stevia-sweetened water she was drinking and it
almost knocked me over with its intense sweet-bitter taste. I’ve eaten plenty of
foods and drinks sweetened with stevia, but this was way overboard. I couldn’t
imagine anyone enjoying it, but this person drank stevia sweetened water all day
long. She also had a very difficult time losing weight.


6

Carbohydrates Make You Fat

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WHY CARBOHYDRATES MAKE YOU FAT
Have you ever tried to lose weight using the conventional method of calorie
restriction and low-fat dieting? You ate lean cuts of meat, trimmed off even the
tiniest morsel of fat, removed chicken skins, ate white meat only, abandoned
whole eggs for egg whites, used skim milk and low-fat yogurt, ate baked
potatoes and pasta without butter, salads without oil, had oatmeal and granola for
breakfast, and low-fat, artificially sweetened brownies for dessert. To make sure
you didn’t overeat, you counted every calorie that passed through your lips. You
did everything you were supposed to do and stuck with it because you were told
this was the only way to lose weight.
Even though everybody was pleased with your efforts and praised you for
eating healthfully, you weren’t feeling any better. You lacked energy, tired
easily, were constantly hounded by hunger, and your weight showed only
modest improvement, if any at all. Despite your sincere effort, it was a struggle.
Before long you were eating the way you had before you began the diet and
before you knew it, all of your weight came right back. For all of your effort,
you accomplished nothing except feeling miserable and perhaps getting fatter.
The reason for your failure was not that you lacked willpower or that you
weren’t following the program properly, the problem was the program itself.
Any diet that restricts fat without limiting carbohydrates is bound for failure.
The truth of the matter is that eating carbohydrates is what make us fat, not
eating fat. You will never be able to lose excess weight and successfully keep it
off using a diet that has no restriction on carbohydrates. The very nature of
carbohydrates makes it impossible. Let’s look at the major reasons why
carbohydrates make us fat.

Insulin Secretion and Fat Storage
Carbohydrate eaten in excess of the body’s caloric needs always turns into
fat. The same is not true for fat and protein. The body can use fat and protein to
produce energy but prefers to use them as building blocks for cells and tissues,
enzymes, hormones, prostaglandins, and other products important for health. In
fact, you don’t even need carbohydrate in your diet, but you must have fat and
protein or you would die.
The sole purpose of carbohydrate is to produce energy. What isn’t used to
satisfy immediate needs is converted into either glycogen or fat and stored for
use later. Both glycogen and fat are compact forms of fuel that can be pulled out
of storage whenever additional energy is needed.
Carbohydrate is not an essential nutrient. There are essential fatty acids (fats)
and essential amino acids (proteins), but there is no such thing as an essential
carbohydrate. If there were no source of carbohydrate in your diet, your body
would utilize fat and protein to satisfy all its energy needs. There have been
many populations that have thrived on a carbohydrate-free diet. The most
notable being the Eskimo whose traditional diet consisted entirely of meat and
fat.
You can gain unwanted weight from eating carbohydrates even if you eat no
fat at all. The flab on your waist and arms did not get there from eating steak and
eggs, it got there from eating bread, donuts, cake, and soda. The nutrients from
the steak and eggs went to building muscle and bone, not fat.
You can eat much more fat and protein without packing it away in storage
because they can be used for other important purposes. Our bodies are designed
to either burn or store carbohydrate (glucose). Glucose is the primary fuel that
powers our cells. However, the cells cannot absorb glucose directly out of the
bloodstream. The hormone insulin is needed to unlock the door on the cell
membrane to allow the glucose to enter. After a meal, carbohydrates are
converted into glucose and released into the bloodstream. As blood glucose
levels rise, a signal is sent to the pancreas to secrete insulin. The action of insulin
allows the cells to absorb the glucose and lower blood glucose levels. As blood
sugar drops, insulin secretion slows down.
Our blood glucose levels rise and fall according to how often we eat and
what we eat. The range in which blood glucose rises and falls is carefully
regulated through the secretion of insulin and other hormones. When blood
glucose levels are low, fatty acids are released from our fat cells. Like glucose,
fatty acids can be burned to produce energy.
When a person is on a low-calorie diet or fasting, blood glucose levels are
low, so the body relies heavily on stored fat to provide most of its energy. As
fatty acids are released and burned, weight is reduced. This is why we lose
weight and body fat on a diet. However, the rate of weight loss is heavily
influenced by the types of foods in the diet.
 Insulin not only shuttles glucose into the cells, but also triggers the
conversion of glucose into fatty acids and shuttles them into the fat cells. Insulin
is a fat storage hormone. The more insulin you have coursing through your
bloodstream, the more fat is deposited in your fat cells. When blood insulin
levels are high, your body stores fat and you gain weight. Every time you eat
carbohydrate, blood sugar levels rise, triggering the release of insulin and the
storage of fat. Eating fat and protein have very little effect on blood glucose
levels and therefore, do not stimulate much of an insulin response, and do not
encourage fat storage.



Caption: Insulin is necessary for glucose to enter the cells.

High insulin levels not only stimulate the production of fat but prevent or
limit the release of fat from storage around the body. When you eat
carbohydrates, you must cut calories down exceptionally low in order to trigger
the release of fat. Any carbohydrate in the diet will stimulate insulin secretion,
which will prevent or retard fat release. By removing carbs from your diet, you
limit insulin, which will allow stored fat to be released and weight to decline.
Whenever you eat foods containing carbohydrates, including carrots,
tomatoes, apples, and other fruits and vegetables, blood glucose and insulin
levels rise. This is why some people on highcarb, reduced-calorie diets can gain
weight eating nothing but rabbit food. Even if calories are limited, consuming
carbohydrate will raise blood insulin levels, promoting fat storage. This is why a
person can limit their total daily calorie intake to 1,000 calories or less eating
salads and grains and still gain weight.
Foods rich in sugar and starch trigger the greatest insulin response, and
therefore, have the greatest effect on fat storage. This is why bread, pasta,
potatoes, donuts, pancakes, candy, soda, fruit juice, pizza, and other highcarb
foods promote weight gain more than lowcarb foods rich in fat and protein.
Technically speaking, the body can take the tiny amount of glycerol in fats
and convert it into glucose. However, the amount of glucose derived from
glycerol is so small that it is insignificant. Likewise, up to 50 percent of the
protein you eat can also be converted into glucose. However, this only happens
if you eat an excessive amount of protein, the excess is converted into glucose.
This is one of the reasons why people can gain weight on lowcarb, high-protein
diets. Although they restrict their carbohydrates, they load up on meat and eggs
to satisfy their appetites. Eating too much meat will raise blood glucose and,
consequently, blood insulin levels. If you tried a lowcarb, high-lean protein diet
in the past and gained weight or had difficulty losing it, this is probably the
reason why.
Since fat is not converted into glucose in any appreciable amount, it does not
cause or trigger insulin release. If you ate a highcarb, low-fat meal containing
500 calories, your body would respond by quickly pumping out a high amount of
insulin, promoting fat synthesis and storage. However, if you ate a lowcarb,
high-fat meal containing the same number of calories, your body would release
only a tiny amount of insulin and consequently there would be no fat synthesis
or storage. Whenever you eat carbs, you promote fat storage. When you eat fat,
you do not.
It makes sense to fill up on fatty foods, while limiting carbohydrate and
protein. The most effective weight-loss diet is one that encourages the
consumption of ample fat, adequate but not too much protein, and very little
carbohydrate. Total calorie consumption should also be limited to encourage fat
mobilization from fat cells.

Insulin Resistance
We are led to believe that most people gain weight simply because they eat
too much food; in other words, they are gluttons that cannot control their
appetites. This, however, is not always true. Many, if not most, overweight
people do not eat any more than normal weight people. Overweight individuals
have a metabolic propensity to store body fat. Their problem is not gluttony, but
metabolism. Almost all overweight people are carbohydrate sensitive—that is,
they readily convert the carbohydrates that they eat into body fat.
A normal weight individual can eat 200 or 300 grams of carbohydrate a day
with little effect on body weight. A carbohydrate sensitive person, on the other
hand, consuming the same total number of calories may gain weight eating less
than 100 grams of carbohydrate. A carbohydrate sensitive person is
metabolically programmed to store carbohydrates as body fat. A low-calorie
carbohydrate based diet is not going to be successful in the long run. In order to
lose weight on such a diet, the dieter must restrict calories to unsustainably low
levels. Hunger and malnutrition will get the better of them and they will
eventually loosen up their restrictions and regain the weight.
 Carbohydrate sensitivity is caused, in part, by a defect in blood sugar
regulation. The cells become unresponsive or resistant to the action of insulin,
making it difficult for glucose to enter the cells. This is called insulin resistance.
Insulin resistance is the hallmark characteristic of type 2 diabetes—the most
common form of diabetes. Because of insulin resistance, blood sugar levels in
diabetics are always above normal.
Blood glucose levels can be measured by analyzing a blood sample. Since
foods can dramatically influence glucose levels, samples are taken after a person
has not eaten for at least eight hours. If you are an average, non-diabetic
individual, when you wake up in the morning, your blood contains between 65
and 100 mg/dl (3.6-5.5 mmol/l) of glucose. This is known as the fasting blood
glucose concentration. The ideal fasting blood sugar range is between 75-90
mg/dl (4.2-5.0 mmol/l).
When you don’t eat and as your cells continue to draw glucose out of the
blood, your glucose level gradually falls. Most people experience a feeling of
hunger as blood glucose drops toward the low end of the normal range. The
natural response to this sensation is to eat, which raises blood sugar. Normally,
your blood sugar should not rise to more than 139 mg/dl (7.7 mmol/l) after
eating a meal. This is called postprandial glucose level. Elevated fasting and
postprandial glucose levels indicate insulin resistance.
Diabetes is officially diagnosed when fasting blood sugar is 126 mg/dl (7.0
mmol/l) or higher. This occurs when insulin resistance is severe. People with
fasting blood sugar levels between 101 and 125 mg/dl (5.6-6.9 mmol/l) are
considered to be in the early stages of diabetes, often referred to as
“prediabetes.” Fasting blood sugar levels over 90 mg/dl (5.0 mmol/l) indicate the
beginning stages of insulin resistance. As insulin resistance increases, so do
blood sugar levels. The greater the insulin resistance, the higher the blood sugar
levels.
Insulin resistance is usually present in anyone who has a fasting blood sugar
level over 90 mg/dl (5.0 mmol/l). Although fasting blood sugar levels up to 100
mg/dl (5.5 mmol/l) are generally considered to be normal, they are viewed this
way only because so many people fit into this category. They are not “normal”
for a healthy individual. Having insulin resistance, even if the condition is
relatively mild, causes carbohydrate sensitivity. Whenever blood glucose levels
are elevated, insulin will also be elevated, unless the pancreas has lost its ability
to produce normal amounts of insulin. Remember, insulin is a fat storage
hormone and if it is elevated, it is causing fat to be produced and stored. In
insulin resistant individuals (those with fasting blood glucose over 90 mg/dl or
5.0 mmol/l), insulin levels are elevated 24 hours a day, promoting fat storage at
every opportunity. An overweight diabetic person typically makes two to three
times more insulin than a slender non-diabetic person. Whenever carbohydrate is
consumed, the body will try to store it as fat no matter how much or how little is
eaten. For these individuals, carbohydrate-based low-calorie diets, and
particularly low-fat diets, do not work.

Empty Stomach Syndrome
One of the consequences of eating high-carbohydrate meals, particularly
those loaded with simple and refined carbohydrates, is a condition I call empty
stomach syndrome (carbohydrate induced hunger). Empty stomach syndrome is
characterized by frequent or prolonged periods of hunger caused by eating
carbohydrate-rich foods.
Hunger is the driving force that compels us to eat and to overeat. When you
have an empty stomach, you feel miserable and want to eat. If there is nothing to
compel you to not eat, you will tend to nibble and snack all day, along with
eating your regular meals. Carbohydrate-rich foods don’t satisfy hunger, they
cause it. They may fill you up temporarily, but hunger will quickly return and
constantly nag you. When you eat carbohydrates without adequate fat and
protein, you will always be hungry.
When we eat carbohydrates, digestive enzymes break the links that hold the
sugar molecules together. Individual sugars are then released. These sugars are
absorbed into the bloodstream. Glucose is absorbed by our cells and used as fuel.
Other sugars, such as fructose and lactose, are picked up by the liver and
converted into glucose. All sugar molecules are eventually converted into
glucose or fatty acids (fat).
Simple carbohydrates consist of only one or two molecules of sugar. They
are instantly absorbed into the bloodstream. Starches and other complex
carbohydrates take a little longer to break down into individual sugars. Small
starches that may contain only 100 or so sugar molecules will digest more
quickly than larger ones that may contain a 1000 or more. The more “complex”
the carbohydrate, the longer it takes the body to convert it to sugar. Foods in
their natural form, such as whole wheat, are composed of a higher percentage of
large complex carbohydrates. Processed foods, such as white bread, are less
complex and digest quickly.
When you eat carbohydrate-rich foods, they digest very quickly and pass in
and out of the stomach in a short amount of time. As the stomach empties,
feelings of hunger quickly return. This is why you will often feel hungry an hour
or two after eating a highcarb, low-fat, low-protein meal.
The effect highcarb foods have on blood sugar levels makes matters even
worse. When you eat a highcarb meal, especially one loaded with refined grains
and sugar, blood sugar levels skyrocket. Since high blood sugar can be
dangerous, the pancreas responds by frantically pumping out insulin as fast as it
can. Blood insulin levels rise very rapidly. As insulin is being pumped into the
bloodstream, blood glucose is rapidly shuttled into the cells.
Before long, blood levels of insulin become extraordinarily high and glucose
levels abnormally low. Low glucose levels signal the brain the need for more
glucose and initiates feelings of hunger to encourage eating to boost glucose
levels. An empty stomach combined with low blood glucose levels brings on
excruciating feelings of hunger. Typically, there are three responses: 1) you stick
it out and suffer until the next meal, at which time you are so hungry that you
overeat, 2) you break down and eat a snack, or 3) you suffer as long as possible,
eat a snack anyway, and still overeat at the next meal. Any of these options
sabotages your weight loss efforts.
Fat and protein digest much more slowly, so the stomach stays fuller longer.
They also do not elicit the rapid insulin response that leads to the dramatic highs
and lows caused by carbohydrates. As a result, hunger is forestalled for an
extended period of time without the temptation to snack and when the next meal
comes, you are not so famished that you overeat. At the end of the day you wind
up consuming fewer total calories than if you had eaten carbohydrates. Eating fat
in place of carbohydrate allows you to feel satisfied and consume fewer calories.
Because we have been conditioned to be afraid of eating fat, it bears repeating
again and again—fat does not make people fat, carbohydrates do.

Our Love Affair with Carbs
Carbohydrates, especially in the form of sugar, taste good. That’s a problem.
If they didn’t taste good, people wouldn’t eat them and we wouldn’t have an
obesity epidemic.
We just love that taste of sugar. We must, since we consume on average over
50 teaspoons of it a day. Some of our favorite foods are rich in simple and
refined carbohydrates—candy, donuts, cake, cookies, chips, desserts, ice cream,
chocolate, sweet breads, the list can go on and on. These foods are alluring and
once you take a bite, you crave more, and before long you’ve eaten an entire
box, whether you were hungry to begin with or not. Sweets especially have this
effect. You know what I’m talking about. You eat one small bite of chocolate
and you immediately want another. It’s like a power that engulfs you, takes
control over you, and won’t go away until you’ve devoured at least 1,000
calories of the stuff. The pleasurable taste of carbohydrates drives us to overeat
and consequently gain weight.
 High-protein and fatty foods, on the other hand, don’t have this mesmerizing
power. Although they can taste terrific, you aren’t compelled to keep eating and
eating even when common sense tells you to stop. You stay in control and limit
what you eat.
Catering to the concerns of weight-conscious customers, manufacturers have
produced a variety of decadent foods made with low-calorie and zero-calorie
sugar substitutes. Customers can have the same satisfaction with fewer calories.
Despite the plethora of low-calorie foods now available, waistlines have not
decreased an inch, but have expanded. Nor has caloric consumption declined. In
fact, today we consume 600 more calories per day then we did in 1970.
Reduced calorie foods are as sweet and tasty as ever and continue to entice
people to eat and overeat. To make matters worse, since these foods have fewer
calories, people often have a tendency to eat more, thinking they aren’t doing
any harm. They end up eating more calories than if they ate the full calorie
versions.
Avoiding sugar by using sugar substitutes doesn’t solve the problem. In fact,
it appears to have made matters worse. A number of studies have shown that
zero-calorie sweeteners used as a means to aid in weight loss actually cause
greater weight gain!
A University of Texas Health Science Center survey in 2005 found that
people who drink diet soft drinks gain more weight than those who drink the full
sugar versions. In that study, for every can of diet soda people consumed each
day, there was a 41 percent increased risk of being overweight.
In a series of experiments conducted at Purdue University, researchers
compared the effects of foods containing either zero-calorie saccharine or
regular sugar. Animals fed with artificially sweetened yogurt over a two week
period consumed more calories and gained more weight than animals eating
yogurt sweetened with sugar.1 This study was a continuation of work the Purdue
group began four years earlier when they reported that animals consuming
saccharin-sweetened liquids and snacks tended to eat more than animals fed
high-calorie, sugar sweetened foods.
The researchers theorize that when the sweet taste of the artificial sweetener
wasn’t followed by the expected number of calories, it threw off the rats’ normal
physiological response to calories in general. Like Pavlov’s dogs, trained to
salivate at the sound of a bell, animals and humans are similarly trained to
anticipate lots of calories when they taste something sweet — in nature, sweet
foods are usually loaded with calories. As a result, they were compelled to eat
more food to compensate for the phantom calories. This may explain why dieters
find that after eating sugar-free food, they often compensate by indulging in
other calorie-rich foods.
Artificial sweeteners not only cause the brain to crave calories and
carbohydrates, driving people to eat more, but they also have a physiological
effect. If total calorie consumption was held constant so that no extra food could
be eaten, those people eating foods containing sugar substitutes would still gain
more weight.
Studies have found that foods containing low-calorie sugar substitutes
interfere with fundamental homeostatic processes of the body. For example,
when we sit down and begin eating a meal, the body anticipating an influx of
calories immediately prepares the digestive system to handle the load by revving
up the metabolism. Metabolism will remain elevated for a couple of hours after
eating as the food is being digested. This rise in metabolism can be measured by
an increase in body temperature.
The same thing occurs in animals. Researchers at Purdue University
demonstrated that sugar-fed rats, as expected, exhibited an uptick in core body
temperature at mealtime, corresponding to a rise in metabolism in anticipation of
processing the incoming calories. Animals given artificially sweetened foods, on
the other hand, showed no such rise in body temperature.2-3 The animals that
received the artificial sweetener have a different anticipatory response. They
don’t anticipate getting as many calories. The net result is a more sluggish
metabolism that stores, rather than burns, incoming excess calories. Many
overweight people already have problems with a sluggish metabolism, they
don’t need to compound the problem by eating artificial sweeteners. It doesn’t
matter what type of zero-calorie sweetener is used— saccharine, aspartame,
xylitol—the effects will be the same.
These studies help explain why, despite the enormous popularity of low-
calorie foods and drinks, we are heavier than ever.

Sugar Addiction
White refined sugar is not really a food, but acts more like a drug. It is a pure
chemical extracted from plant sources and in many ways resembles cocaine.
Cocaine is extracted, refined, and purified from the leaves of the coca plant.
Similarly, sugar is extracted from sugar beets or sugarcane and refined and
purified. Like cocaine, you end up with a purified crystalline powder (sucrose)
that is highly addictive. Addiction involves more than just a preference for
something because you like the taste. It can be defined as the persistent
compulsive use of a substance that on cessation causes psychological or physical
anxiety. Sugar cravings fit into this definition. Sugar can be just as addictive, and
even more so, than cocaine. This may sound like an overstatement because a
person can stop eating sugar without suffering from the severe physical
withdrawal symptoms commonly associated with cocaine addiction.
Nevertheless, sugar addiction can cause dependence, severe anxiety, and even
physical symptoms upon withdrawal.
A study published by French researchers demonstrated just how addicting
sugar can be. Given the choice between sugar or cocaine, they found that 94
percent of rats chose sugar. When exposed to both substances, their desire for
sugar was stronger than the desire for cocaine. Even rats who were already
addicted to cocaine quickly switched their preference to sugar as soon as they
were offered a choice. The rats were also more willing to work for sugar than for
cocaine.4
In addition, the researchers found that there is a cross-tolerance and a cross-
dependence between sugar and addictive drugs. As an example, animals with a
long history of sugar consumption actually became tolerant (desensitized) to the
analgesic effects of morphine.
A study out of Yale University found that addictions to sugar and drugs
result in similar activity in the brain. Test subjects filled out a questionnaire,
based on established criteria for accessing drug addiction, to measure their
addiction to certain foods. The questionnaire included statements such as, “I find
that when I start eating certain foods, I end up eating much more than I had
planned,” and respondents rated how closely the statement matched their
experiences.
Using magnetic resonant imaging (MRI), a brain imaging procedure, the
researchers examined brain activity when the subjects saw, and then drank, a
chocolate milkshake. What they found was that the brains of subjects who
scored higher on the food addiction scale exhibited brain activity similar to that
seen in drug addicts, with greater activity in brain regions responsible for
cravings and less activity in the regions that curb urges.5
Like with drug addiction, cutting down on sugar and carbohydrate
consumption all at once can cause withdrawal symptoms. Symptoms may
include intense carbohydrate cravings, headache, lightheadedness, irritability,
irrational behavior, fuzzy thinking, and a general overall feeling of tension or
stress.
Everyone, almost without exception, who is significantly overweight or
obese is addicted to carbohydrates. It is the overconsumption of carbohydrate
that is the primary contributing factor to their weight problem. Eating sweetened
lowcarb foods isn’t going to help them.
Zero-or low-calorie sweeteners do not help with weight loss or with
overcoming sugar addiction. If you are trying to lose weight, sugar substitutes
are your enemies. They give you a false sense of security while fueling the fire
of sugar addition. Studies that showed sugar to be more addictive than cocaine
also showed zero-calorie sweeteners were just as addictive.4 Using sugar
substitutes keeps sugar addictions, cravings, and bad habits alive.
This is why artificial sweeteners and sugar alcohols are not recommended.
Even the use of stevia should be limited. This is also why many people fail when
they go on lowcarb diets. Low-calorie sweeteners are common in most lowcarb
diet programs. Atkins and other lowcarb food manufacturers sell tons of lowcarb
candy bars, shakes, bakery goods, and desserts, all of which sabotage your
weight loss efforts. The companies that make these products are catering to your
sugar and carb additions by making similar tasting substitutes, keeping all of
your addictions alive and active. Sooner or later your cravings will get the better
of you and you will fail. Success requires you to conquer your sugar addition. It
is possible.
When you can break your addiction to sweets, you will gain a tremendous
advantage and gain control over yourself and your life. You will no longer
become a slave to foods. Sweets may still entice you at times, but they will not
control you like they had before. One of the major goals of the dietary program
described in this book is to release you from sugar and carbohydrate addition.
Fortunately, a high-fat diet helps curb sugar cravings and eases your separation
from sugar addiction.

Leptin Resistance
Certain hormones can influence hunger and body composition. One of these
is leptin. Leptin plays a key role in regulating energy intake and expenditure and
works in tandem with insulin. Both insulin and leptin resistance are associated
with obesity. While too much insulin can cause weight gain, too little leptin will
do the same.
Leptin is a master regulator of our appetite. It reduces feelings of hunger.
Leptin is produced by your fat cells. The amount in your blood is proportional to
the amount of fat on your body. Leptin acts on receptors in the brain. In this
manner, your fat cells communicate with your brain to let you know how much
stored energy (fat) is available and what to do about it. When leptin signaling is
working properly, if you are too thin and need to store more fat, your blood
levels of leptin will be low. Low leptin levels cause hunger, leading to increased
food consumption and, consequently, fat storage. As fat cells enlarge, more
leptin is produced, signaling the brain to cut back on food consumption. In other
words, not only do low leptin levels cause hunger, they also increases fat
storage; high leptin levels depress hunger and reduce fat storage. In this manner,
proper body weight is maintained.
Dieting lowers leptin levels, thus increasing feelings of hunger. This is why
dieting can be so arduously difficult. To make matters worse, some people’s
leptin signaling system has gone awry. This is called leptin resistance. Although
they may be overweight and may be producing a high amount of leptin, the
leptin receptors in the brain are not picking them up. The brain
interprets this as a leptin deficiency caused by a lack of body fat. In response,
the brain turns on the hunger switch, and never completely turns it off. Going on
a diet and reducing the amount of leptin produced, increases the feelings of
hunger, making dieting sheer torture. Even if a dieter is capable of sticking it out
long enough to lose a substantial amount of weight, leptin resistance persists,
causing the person to gradually overeat and regain the weight.
How is leptin resistance caused? It’s initiated by eating too much
carbohydrate, particularly sugars and refined grains. After eating a highcarb
meal, blood sugar surges, along with insulin, which triggers the conversion of
sugar into fat and packs it away in storage. This added fat then produces a surge
of leptin. Over time, constant exposure to excessive levels of leptin desensitizes
the leptin receptors, leading to leptin resistance. It is very similar to the
development of insulin resistance as a consequence to overexposure to high
levels of insulin. If you are diabetic or insulin resistant, you are also very likely
leptin resistant.
The way to reestablish proper leptin (as well as insulin) sensitivity is to
prevent these surges. This is done by reducing carbohydrate intake, especially
refined carbohydrates which exert more of an impact on blood sugar. A lowcarb,
coconut oil, ketogenic diet is the best treatment for leptin resistance.

Starch Is Just Another Form of Sugar
Refined sugar isn’t the only problem. Starch can be nearly as bad. Starch is
the carbohydrate found in grains, tubers, beans, and other starchy vegetables.
Starch is sugar. It is composed of pure glucose. The only difference is that in
starch, the glucose molecules are all linked together in a long chain. However,
once we eat it, digestive enzymes break the links into individual sugar
molecules. Like any other source of sugar, starch causes blood sugar levels to
rise rapidly, increases insulin secretion and fat storage, depresses immune
function, and has all the other detrimental effects associated with sugar. Eating a
slice of white bread is essentially equivalent to eating 3 teaspoons of sugar.
White bread begins to turn into sugar in our mouths as soon as we start chewing.
Saliva contains digestive enzymes that immediately begin to transform the starch
into sugar.
People who do not eat many sweets or use sugar may think they are immune
to sugar’s detrimental effects. Yet, if they eat white bread, white rice, white
potatoes, and products made with white flour, they are getting just as much sugar
as anyone else and maybe even more. White bread can cause weight gain,
insulin resistance and diabetes, reduce resistance against cancer, and set the
stage for Alzheimer’s or Parkinson’s disease.
White flour is made by refining whole wheat flour. During the refining
process many nutrients are removed, along with most of the fiber. Manufacturers
add back a few of the nutrients but not the fiber. Fiber plays an essential role in
the digestion of starch. Fiber slows down the release of glucose into the
bloodstream. This is very important because it slows down sugar absorption,
moderating insulin secretion, making it more manageable.
Starch in and of itself is not necessarily bad. After all, the glucose in starch is
used as a source of fuel for our cells. The problem is the overconsumption of
starch or the disproportion of starch in the diet in comparison to fat, protein, and
fiber. A moderate amount of starch and even sugar can be handled as long as
adequate amounts of fat, protein, and fiber are also consumed.
A typical diet consisting of 2,400 calories per day includes about 350 grams
of carbohydrate on average. This equates to 1400 calories of sugar and starch—
that is almost 60 percent of the total daily calories consumed! It’s no wonder
obesity, diabetes, Alzheimer’s, and other degenerative diseases are on the rise.
For all the reasons listed in this chapter thus far, you will gain more weight
eating carbohydrates than you will by eating fat or protein. Again, fat does not
make us fat, carbohydrates do.

OVERCOMING SUGAR ADDICTION
Our love affair for sweets has created a society of sugarholics. Sugar and
artificial sweeteners are dangerously addicting, much like narcotics. Like
cocaine and other drugs, they stimulate pleasure centers in the brain. The desire
for this pleasurable sensation can become so intense that it controls our thoughts
and actions, just like cocaine controls an addict. We can be going along fine and
then all of the sudden we get a desire to eat something sweet. It can be a piece of
chocolate, chewing gum, or a soda, anything just so long as we get a sugar fix.
Because sugar stimulates feelings of pleasure, even when we are full, we often
continue to eat sweet foods. How many times have you been full but just had to
have dessert? Or you weren’t feeling hungry but couldn’t resist the temptation of
a sweet treat that is placed in your view? Or you began eating something sweet,
such as a cookie, thinking you’ll only eat one or maybe two at most, but end up
devouring nine or ten? No, you couldn’t eat just one. The sweet taste often
overpowers good intentions, sound reasoning, and the strongest willpower. If
you can identify with any of these situations, you’ve become a slave to sugar.
Sweets have never been a major source of food in the human diet. In the past,
fruit provided the majority of our sweets. Since fruit was only available during
the summer, it was only eaten a few months out of the year. The lack of
refrigeration prevented the storage of fruits for long periods of time. While
refined sugar has been around for a couple of centuries, it never was a major part
of the diet.
One of the big problems with both sugar and artificial sweeteners is that
because they stimulate pleasure centers in our brain, we tend to overeat. Most
sweetened foods are high in calories and low in nutrition. Therefore, we tend to
fill up on nutritionally deficient, calorie-rich, artificially flavored foods, leaving
little room for nutritionally dense, high-fiber, wholesome foods. When children
grow up eating nutritionally poor foods, these are the foods they learn to like.
Consequently, as they become adults they continue to eat these types of foods
and suffer the consequences of poor health and obesity as a result. With each
succeeding generation we eat more and more refined processed foods and fewer
and fewer whole, natural foods. Kids nowadays, as well as adults, are fatter than
ever before.
Another problem with eating a lot of sweetened foods is that they desensitize
our taste receptors. As a consequence, sweets don’t taste as sweet. Foods don’t
taste as good. You might wonder why taste receptors would become desensitized
to sweets. I like to explain this using an analogy with another one of our senses
—smell. It’s like walking into a closed room that has a bad odor. When you first
enter the room the smell may be overpowering. But if you remain in the room
for any length of time the receptors in your nose become less sensitive and you
no longer notice the smell. The smell in the room may not have gotten any
weaker, but your ability to detect the smell has decreased. As long as you are
exposed to the odor your nose remains desensitized. If you leave the room for a
while and give your nose a break, it recovers and becomes resensitized, so that if
you returned to the room with the offensive odor you will again notice the smell.
In like manner, the sweet receptors in our mouths become dulled or desensitized
when they are constantly bathed in sugary foods. Overstimulation causes them to
become less sensitive to sweets. In response, we often increase the intensity of
the sweets in our foods. This desensitizes the sweet receptors even more.
Like a drug addict that needs a larger and larger dose to achieve the same
effect, we need more and more sugar in our foods in order to detect the same
level of sweetness or get the same amount of pleasure. After a while, natural
foods gradually become less appealing. This is one reason why sugar is often
added to frozen fruit, and canned fruits are packed in syrup. Fresh fruit isn’t
sweet enough anymore.
Desensitizing taste receptors also makes vegetables and other natural foods
less appealing. Kids nowadays don’t like vegetables. In our great-grandparents’
day kids ate their vegetables; they didn’t turn up their noses to peas and broccoli
like they do now. Nor did they get soda pop, candy, and sugar-coated breakfast
cereal every day. Kids don’t like vegetables because their taste buds are
desensitized by eating too much sugar and artificial flavor enhancers. Many
adults don’t care much for vegetables for the same reason. If fresh, unsweetened
fruits and vegetables aren’t appealing to you, you’re not going to eat them.
Instead, you wind up eating less healthy foods which keep your sweet cravings
alive.
One of the key ingredients to a successful weight loss program is gaining
control over your sweet tooth. If you can harness your cravings for sweets, you
will automatically eat less food. The only way to fight sweet cravings is to nip it
in the bud—the taste bud, that is. If you remove the desire for sweets, they lose
their power and control over you. This can be done. The key is abstinence, just
like for any other drug addiction. Abstain from using sweeteners or eating sweet
foods for a period of time. I recommend a period of at least six weeks. Six
months is better. The longer you can go without eating any foods with added
sweeteners, the more your taste receptors will recover and resensitize
themselves. Abstaining from sweets is like leaving a smelly room and having
your sense of smell restored. When you refrain from eating sweets, your taste
receptors can recover.
When you do add a little sweetener back into your diet, you will find that you
don’t need as much as you did in the past. Not only will sweets taste sweeter,
you will find that all foods taste better. You’ll begin to appreciate the natural
sweetness of peas, squash, and fresh fruits. You won’t need as much sweetener
as you did before in order to enjoy certain foods. In fact, commercially
sweetened foods will taste too sweet. This fact was brought home to me some
time ago. After not eating any sweetened foods (other than fruits occasionally)
for several months, my wife and I decided to reward our good efforts by buying
a pint of Haagen-Dazs ice cream and splitting it. We purchased vanilla with
almonds because we thought it would not be as rich as
the other flavors. When we began eating we both noticed how overly sweet it
tasted. We’d eaten this flavor many times before in the past, but now it seemed
so sweet as to lose its appeal. Neither one of use could even finish the
serving. We ended up throwing it away. Can you believe it, throwing away
Haagen-Dazs ice cream? On occasion, we do eat homemade ice cream made
with real cream, sweetened with a tiny bit of stevia, and topped with fresh fruit.
It’s not too sweet and tastes great.
I notice the same thing whenever I eat white bread, which isn’t very often.
Commercially made white bread, which almost always has added sugar, often
tastes overly sweet. It’s more like candy or sweet bread than just plain bread. All
commercially made treats taste too sweet to me now, and they will to you too,
once you break the sugar habit.
Artificial sweeteners should be completely avoided all the time. Natural
sweeteners, such as raw honey and molasses, should be used in preference over
the highly refined ones. As you resensitize your taste receptors, you will lose
your desire for sweets. You will no longer have cravings. When you come face
to face with sweet treats in the course of your day, you will not be drawn in by
their beckoning call. You will have the will power to resist and not feel deprived
because you have full control over your actions.
Sugar is the number one cause of weight gain because, like a drug, it creates
addiction. If you are going to lose weight, and lose it permanently, you must
conquer your sweet tooth. The only way to do that is through abstinence. Using
so-called natural sweeteners in place of refined sugar won’t do it. Switching to
artificial sweeteners won’t do it. Consumption of all sweets needs to be
curtailed.
Once you’ve broken the grip sugar has over you, keep in mind that sugar
addiction is like alcoholism. A recovered alcoholic can relapse with just a few
drinks. Likewise, a sugarholic can relapse with just a few sweets. Even when
you break the sugar habit, sweets may always retain some allure, but they won’t
control you as they once did. You will be able to resist them as long as you don’t
fall prey to their enticements.
Does this mean you can never eat sweets again? For some people, maybe so.
Others may be able to handle a little sweetening or a treat now and then, but it is
so easy to fall into the habit of eating sweetened foods that it is best to stay away
from them as much as possible. Fruits or foods sweetened with a little whole
fruit are okay, but not fruit juice. Fruit juice is too sweet and is not much
different from Kool-Aid or soda. Fruit juice can easily jump-start sugar
addiction. “Natural” sweeteners are not much better than any other sweetener.
Sweet addictions can be kept alive and thriving on natural sweeteners just as
well as any other. To keep sweet addictions away, you need to refrain from all
added sweetening, with the possible exception of a little fresh fruit and
occasionally a little stevia.

 A LOW-SUGAR DIET
One of the primary reasons why most low-calorie, low-fat, and other
reducing diets don’t work is because they continue to allow sugar or other
sweeteners. One of the biggest problems with most weight-reducing diets is that
they focus too much on reducing calories instead of zeroing in on the main
culprit—refined carbohydrates. Calorie reduction should not be a torturous affair
filled with struggling and starvation. When you focus only on calorie reduction,
you are setting yourself up for disappointment and failure. A better approach is
to eliminate the cause for excess calorie consumption. If you eliminate the desire
to overeat, you automatically eat fewer calories, feel satisfied, do not feel
deprived, feel good about your dietary choices, and lose weight with much less
effort and pain.
Most diets allow sweets in one form or another because we have become so
addicted to them that many people would be turned off by a diet that didn’t have
them. But what do you want? Do you want to lose weight and lose it
permanently, or do you want to keep both your sweets and your body fat? The
choice is yours. If you conquer your sugar addictions, you will be far more
successful in losing weight because you will be eating foods that are more filling
and satisfying and that don’t entice you to overeat. You end up eating less—by
choice, not by restraint.
If your diet is going to be successful over the long run, you must gain control
of your sweet tooth. I meet too many people so enslaved by sugar they won’t or
can’t break away from it. Sugar controls their lives. They try diet after diet, but
keep their sweet tooth and sugar addictions alive and their willpower at the
mercy of sugar cravings.
A successful weight-loss program will be one that involves a low-sugar diet.
When I say sugar, I include artificial sweeteners as well. You can’t break sugar
addictions by substituting one drug for another. A successful diet will also limit
grains, especially white flour and white rice. All refined carbohydrates are
addicting.
A good weight loss program, one that is healthy and can be maintained for
life, will include foods with a mixture of complex carbohydrates, protein, and fat
from a variety of wholesome, natural sources. These foods would be much like
those typically eaten by our great-grandparents and their parents— whole milk,
rich full-fat cream and butter, meat marbled with fat, fresh fruits and vegetables
of all types. These are the foods that nourished our ancestors for thousands of
years. These are the foods that nature, not some chemist or corporation, has
provided for our nourishment.


7

Not All Calories Are Equal

Return to Table of Contents


CALORIES IN VERSUS CALORIES OUT
The causes of obesity and overweight are continually being debated. Some
say it’s a lack of exercise, others claim genetics or metabolism is to blame, while
most people simply say it’s because we eat too much. There is truth in all these
statements. Many factors are involved. However, the one factor we hear most
often is calories in versus calories out—if you eat more calories than your body
burns off, the excess is tucked away into storage as fat, regardless of any other
factors.
The food we eat is converted into energy to power metabolic functions and
physical activity. Any excess energy is converted into fat and packed away into
our fat cells, producing the cellulite on our legs, the spare tire around our
middles, and the oversized seat cushions on our backsides. So, the more we eat,
the bigger we get.
If that’s all there is to it, the answer to being overweight seems obvious: eat
less. This is not always a welcome answer or an easy one to implement. How
many people have tried to diet by eating fewer calories? Probably everyone
reading this book. If it worked, you wouldn’t be here and I wouldn’t have had to
write it. In this chapter, you will learn why low-calorie dieting ultimately makes
you gain more weight, why overweight people seem to gain weight more easily
than thinner individuals, and why you need more than a simple low-calorie diet
to lose weight permanently.
The energy we obtain from food is measured in calories. Everybody needs a
certain amount of energy (calories) to keep basic metabolic processes
functioning—the heart beating, lungs expanding and contracting, stomach
digesting food, and every other cellular process that keeps the body alive.
The rate at which the body uses calories for these maintenance activities is
called the basal metabolic rate (BMR). It is equivalent to the amount of calories
a person would expend while lying down, completely inactive but awake. Any
physical activity, no matter how simple, would require additional calories. At
least two-thirds of the calories we use every day go towards fueling basic
metabolic functions. Only one-third is used for physical or voluntary activity.
The BMR is different for each individual. Many factors determine our BMR
and the amount of calories our bodies need and use. Younger people and
physically active people require more calories. People who are fasting, starving,
or even dieting use less calories than they ordinarily would. Overweight people
use fewer calories than lean people. These last two are unwelcome news to
people who are overweight and dieting. It means they have to eat even less to see
a change.
On average, a person needs roughly 2,400 calories a day to maintain current
weight, whether they are over-or underweight. This is the amount needed just to
stay even. Out of this number, two-thirds or 1,600 calories are needed just to
power basic metabolic processes. The remaining 800 calories are used for daily
activities.
The theory behind all low-calorie diets is the idea that being overweight is
caused by eating more calories than the body burns. For example, if your BMR
and activity level requires you to consume 2,400 calories to maintain your
weight, any excess calories over that amount will be converted into fat and
stored in the body. In order to lose weight a person needs to eat fewer calories.
In this case less than 2,400, because the body would need to take fat out of
storage and burn it to meet energy needs. The fewer calories you consume, the
more fat must be taken from the body and the more weight is lost. This process
is commonly summed up as “calories in versus calories out.” Body weight is
determined by how many calories we eat versus how many we burn off.
Calories in > calories out = weight gain
Calories in < calories out = weight loss
Calories in = calories out = weight maintenance
While watching your calorie intake is important, losing weight successfully
involves more than just limiting calorie consumption. Often, a dieter will reduce
daily food consumption to less than 1,000 calories a day and still gain weight!
Theoretically this can’t happen. If you believe that weight loss is governed
simply by the formula “calories in versus calories out,” the average size person
must have around 1,600 calories a day just to fuel basic metabolic functions.
Any less than this should result in weight loss. I know people who have gained
weight eating only 800 calories a day—half the amount needed to fuel basic
metabolic functions!
It can be very frustrating when an overweight person eats nothing but lettuce
and carrots and still gains weight. Friends, family, and even the doctor will often
accuse the dieter of cheating, sneaking food when no one is looking, or failing to
account for every bite eaten. Yet, this is very common. There are many
overweight people who are gaining weight on starvation diets. Obviously, there
is something very wrong with the calories in versus calories out formula. There
is much more to successful weight management than simply counting calories.

DIETING MAKES YOU FAT
Someone once said, “Over the past several years I’ve lost 200 pounds. If I’d
kept it all off, I would weigh a negative 20 pounds.” I think many of us can
relate to this statement.
Take Susan, for example. Susan was like many overweight people. She
wanted to lose weight and worked hard at it. She tried one diet after another.
Most of them seemed to work—at least at first. She would go on one diet and
lose 10 or 12 pounds (4.5 or 5.5 kg), but before long the weight would come
right back. She would try another diet and maybe lose 20 pounds (9 kg), but over
time the weight would creep on back. Every diet she tried ended with the same
results. After years of dieting, not only was she still overweight, but she weighed
more than ever. All the dieting she did hadn’t helped her lose a single pound. In
fact, it seemed to make her even bigger. The truth is, dieting was part of her
problem.
According to the Mayo Clinic, 95 percent of those people who go on weight-
loss diets gain all their weight back within 5 years. Many add on more weight
than they had before. Typical weight-loss diets not only don’t work but often
make matters worse. Yes, dieting can actually make you fat.
The problem with many weight-loss diets is that they focus only on calorie
restriction. While paying attention to calorie consumption is important, it is not
the only factor that influences body weight. The sad fact is that all low-calorie,
low-fat diets are doomed from the start. No matter what type of food you eat, if
the diet relies solely on calorie restriction, it is programmed to fail.
In addition to calories, you must consider other factors. One of these is
metabolism. You can’t ignore metabolism and expect to be successful. Let me
explain why.
Your metabolic rate is affected by many things. One of the things is the
amount of food you eat. Our bodies have a built-in mechanism that strives to
maintain a balance between our metabolism and the environment. This
mechanism was vital for our ancestors who relied on seasonal availability of
foods for survival. When food was plentiful, metabolism ran at the height of
efficiency. A higher metabolism has advantages in that it raises energy levels,
keeps the brain alert, improves immune system function, and speeds healing,
tissue growth, and repair. During winter or famine when food was less plentiful,
metabolism slowed down. The advantage was that less energy (i.e. food) was
needed to fuel metabolic processes. People were able to survive on fewer
calories during times of scarcity.
Today with modern food preservation and delivery methods, getting enough
to eat is no longer a problem for most people. Food is abundantly available all
year around. However, our bodies still maintain the ability to adapt quickly to
famine. If we suddenly start to eat less food, it signals to our bodies that there
must be a famine and, as a means of self-preservation, our BMR decreases to
conserve energy. The problem with this is that when we diet, we cut down on
calorie consumption and the body thinks it’s starving, so our metabolic rate
slows down. Slower metabolism also means our bodies have less energy and we
become fatigued more easily.
When you go on a calorie-restricted diet, your body reacts as if it were
experiencing a famine. For the first few days, while your metabolism is still
running at normal, the restriction in calories works and you lose weight. Weight
loss is always greatest for the first few weeks. After a while as your body adjusts
to lower calorie intake, metabolism gradually slows down. Now the calories you
consume are balanced with the calories you burn. Weight loss stops. You hit a
plateau.
In order to lose more weight you must cut your calorie intake even further. If
you do, you will lose a few more pounds until your body adapts and your
metabolism again slows down. As long as you continue to restrict calories your
metabolism will drop to balance calorie intake with calorie output. Dieting
becomes very restrictive and uncomfortable (some would say painful). This is
why some people can decrease their total daily intake to less than 1,000 calories
and not lose any weight.
When you decide to end the diet, even if you still eat less than you did when
you started, the extra calories start to add on weight because your metabolism is
depressed. It still thinks you’re in a famine. Now when you increase calorie
intake, the excess calories are packed on as fat, even though you may be eating
fewer calories than you did before you started the diet. By the time your
metabolism has figured out that the famine is over, you’ve added back the
weight you’ve lost. In addition, your body tends to add on more fat to protect
itself in case of another famine. So after dieting, you gradually gain back all the
weight you lost and a few extra pounds for good measure. In the end, you weigh
more than when you started. This whole cycle may take only a few months or
drag out for several years. The end result is the same.
The next weight-loss diet you attempt has the same outcome, as does the next
and the next. Each time you diet, you end up weighing more than you did before.
This process is termed “dieting-induced obesity” or the “yoyo effect.”
Most weight-loss diets are considered temporary dietary restrictions and as
soon as the weight is lost, old eating habits are resumed. It’s these habits that
caused the weight problem in the first place. Consequently, weight comes back
on. You can never stay slim by eating the way you used to. In order to lose
weight permanently, you must make a permanent change. This, however, is
undesirable for most people. Who in their right mind would want to remain on a
weight-loss diet forever? These diets are just too restrictive and, in many cases,
unhealthy. In order for any diet to work, it needs to be something you can feel
comfortable with, something you can do for the rest of your life. You’ve got to
make it a permanent part of your life. So the diet you choose must be one that is
satisfying, filling, and healthy. If a diet isn’t satisfying, it won’t last long.
Notice that I said that for a diet to be successful, it must also be healthy. A
diet which is lacking in nutrition, as are most all low-calorie, low-fat diets, has a
negative effect on metabolism and encourages overeating as a means to prevent
starvation and malnutrition. Metabolism is discussed in more detail in Chapter
13.

ALL CALORIES ARE NOT ALIKE
Calories are units by which energy is measured. Technically, a calorie is the
amount of energy needed to raise the temperature of 1 gram of water 1 degree C.
In our bodies, carbohydrate, protein, and fat are metabolized to produce energy,
which is measured in calories.
Scientists have determined that a gram of carbohydrate produces 4 calories, a
gram of protein also produces 4 calories, but a gram of fat delivers 9 calories—
more than twice that of the other two. A person can eat over twice as much
carbohydrate or protein to equal the same amount of calories they get from fat. If
you are cutting down on calories as a means to lose weight, but still want to eat
enough so you don’t feel hungry, it would seem logical to cut out as much fat as
possible and replace it with carbohydrate or protein. This is the basic reasoning
behind all low-calorie and low-fat diets.
According to this model of weight loss, all calories are assumed to be equal
regardless of their source. This has led to the saying that “a calorie is a calorie is
a calorie” whether it comes from fat, carbohydrate, or protein. This assumption,
however, is wrong and is why low-calorie and low-fat diets don’t work. Since a
calorie is a unit of measurement like centimeters or degrees, it would seem
logical to say a calorie is a calorie just as it is to say a centimeter is a centimeter
regardless of what you are measuring. However, centimeters and degrees are
direct measurements. You can determine the exact height of a person in
centimeters using a measuring tape or a person’s temperature in degrees using a
thermometer. Calories are not direct measurements. There is no device that can
measure calories inside our bodies, so there is no way to actually measure the
energy released in our bodies from the foods we eat. We can only make a
calculated guess.
Calories are calculated using a machine known as a bomb calorimeter. Food
is placed in a sealed container surrounded by water and completely burned. The
resulting rise in water temperature is measured. From this process the number of
calories in carbohydrate, protein, and fat is determined. Knowing this, the
number of calories in a food with a mixture of each of these three nutrients can
be calculated. If our bodies always functioned exactly like a bomb calorimeter
regardless of the types of food eaten, then maybe a calorie would be a calorie.
However, many other biological factors can influence the net calorie effect of
our foods. For example, some hormones and enzymes promote fat burning over
carbohydrate, and certain fats boost the metabolic rate. These variables are not
taken into account in bomb calorimeter measurements. The measurements
obtained from a machine when it burns calories, is not necessarily the same as
when the human body burns calories. The source of the calories is very
important. This is why one person can eat like a horse and be as thin as a rail,
while another can eat like a rabbit and yet still pack on weight.
Innumerable books have been published on low-calorie, low-fat diets
promoting the “calorie is a calorie” principle. An entire weight-loss industry has
been built around this concept. Millions of people have read these books, cut fat
out of their diets, counted their calories, and yet have grown fatter and fatter.
The calorie theory is, in a sense, quite cruel. If you gain weight while limiting
your calories, something is clearly wrong. It couldn’t be the theory, most people
would agree. So, if it isn’t the theory, it has to be you! You must be cheating,
sneaking food when no one is looking and lying about it. Nobody could gain
weight eating fat-free salads and steamed veggies—right? When you deny it,
they just wink or grin, signaling they’ll keep your little secret.
Most of the fat in our bodies does not come from the fat in our diets, it comes
from the carbohydrates we eat. All of the carbohydrate in our diet, which is not
used immediately for energy, is converted into fat and stored in our fat cells.
That spare tire around your middle was once the stack of pancakes you ate for
breakfast, the donut you had as a snack, and the large order of fries you wolfed
down at lunch. The vast majority of food we eat comes from carbohydrates. On
average, we consume about 60 percent of our daily calories in the form of
carbohydrate, only 40 percent comes from protein and fat. Most of the protein
and fat we consume is used as structural materials to build and maintain muscles,
bones, and other tissues. Only a tiny fraction of the protein and fat we eat is used
to produce energy or is stored as fat. The body does not need to use protein and
fat for energy because there is so much carbohydrate available, even an excess.
This excess carbohydrate is what ends up as body fat.
Studies have shown that a carbohydrate-rich diet, like we normally eat,
increases the synthesis of fat and cholesterol. When some of the carbohydrate is
replaced by fat, fat and cholesterol production in the body decreases!1-2 These
studies disprove the theory that all calories are equal. Therefore, replacing most
of the carbohydrates in the diet with fat will lead to less fat production and lower
body weight (and cholesterol levels improve too). It is really that simple.
Not only are the calories from carbohydrate different from those of fats, but
even the type of carbohydrate can have varying effects. Sugars, for example, are
not all alike when it comes to calories. Studies have demonstrated that sugars
can have different effects on bodyweight, even though their calorie content may
be the identical.
You will gain more weight eating foods sweetened with fructose than you
will with foods sweetened with sucrose or glucose. Researchers can cause rats to
become obese by feeding them high fructose corn syrup, yet rats do not become
obese consuming the same amount of calories in the form of sucrose.3
While fructose contains the same amount of calories as sucrose, the effects
on metabolism are different. Studies have shown that fructose increases plasma
free fatty acids that get stored as body fat, increases the effects of the hormone
ghrelin, which signals hunger to the brain, and interferes with the normal
transport and signaling of the hormone leptin, which helps to produce the feeling
of satiety.4-6 All of these promote weight gain and fat storage. Essentially,
fructose is metabolized to produce fat, while glucose is largely being processed
for energy or stored as glycogen in the liver and muscles.

DO THE MATH
Scientists have calculated that eating 3,500 calories over what we burn,
causes a weight gain of 1 pound (0.45 kg) of fat. Some people eat far more than
the typical 2,400 calories a day—1,000 to 3,000 calories more, without
compensating for it by burning off those calories from additional physical
activity. According to the “all calories are equal” theory, they must be eating far
more than normal in order to be overweight. One cup (236 ml) or about 2 scoops
of vanilla ice cream contains 500 calories, which is the same number of calories
you would get from eating 3 ounces (85 g) of potato chips or a couple of candy
bars. Eating 500 extra calories than you burn, will cause you to gain 1/7 pound
(0.065 kg). Doesn’t seem like much, however, if you snacked on 500 extra
calories every day for a year, you would gain 52 pounds! In ten years, you would
balloon to 520 pounds (235 kg), over and above your starting weight! Now what
if you ate 1,000 extra calories a day? It would be a very easy thing to do just by
eating junk foods, snacks, or soda between meals. You would gain 104 pounds
(47 kg) the first year and a staggering 1,040 pounds (472 kg) in ten years! If you
weighed 150 pounds (68 kg) when you started, in ten years you would weigh
nearly 1,200 pounds (544 kg).
Here is the problem. How many people eat a few snacks during the day
which amount to 1,000 or more added calories but don’t come anywhere near
weighting 1,200 pounds? If all calories were equal there would be a lot more
1,200 pound people walking around, or perhaps they wouldn’t be mobile enough
to walk around, but there would be far more of them. According to Wikipedia’s
list of the world’s heaviest people, there have been only three people in all
recorded history who have weighed more than 1,200 pounds. I’m sure they
didn’t all get this heavy only from snacking on a few candy bars and potato
chips between meals. This fact alone should tell you there is something wrong
with the theory.
A case in point is Water Hudson (1944-1991), who holds the Guinness
World Record for the largest waist—119 inches (300 cm). Hudson is the fourth
largest person in medical history. At his heaviest, he weighed 1,197 pounds. His
daily diet consisted of two boxes of sausages, 1 pound (0.45 kg) of bacon, 12
eggs, a loaf of bread, four hamburgers and four double cheeseburgers, eight
large portions of fries, three ham steaks or two chickens, four baked potatoes,
four sweet potatoes, four heads of broccoli, and a large cake, which was washed
down with an average of 18 quarts (17 liters) of soda.7 His total daily caloric
intake amounted to over 30,000 calories a day! This was just from his meals. On
top of all of this, he ate a variety of snacks. Now, according to the calorie in
verses calories out concept, it was only from eating the snacks that accounted for
all of his excess weight!
Let’s look at the formula again and actually calculate how much weight he
would gain eating 30,000 calories a day; we’ll ignore the snacks for this
calculation. According to the theory, Hudson should have gained 8.6 pounds (3.9
kg) each day! In one year he would gain 3,139 pounds (1,424 kg) for a total
weight of 4,336 pounds (1,966 kg). In just ten years he would weigh over 43,360
pounds (19,660 kg)! Can you see how ridiculous the calorie theory becomes?
The opposite is also true. If you cut out 1,000 calories from your diet (say
down from 3,500 to 2,500), you would be expected to lose 104 pounds in a year.
If you cut out 2,000 calories, down to about 1,500 a day, as many low-fat dieters
actually do, you should lose over 200 pounds a year, assuming you could lose
that much. Very few people successfully lose this amount of weight in that time
frame. Again, something must be wrong with the theory.
Looking at the evidence, the outdated concept that “a calorie is a calorie” is
totally blown out of the water. The source of the calories is important—very
important! In the following chapter you will learn more about the differences
between fat calories and carbohydrate calories and how adding fat into your diet
can help you lose excess weight.
 8

Eat Fat and Grow Slim

Return to Table of Contents


FAT IS NOT THE PROBLEM, IT IS THE SOLUTION
Herman Taller, MD, had been chubby all his life. As an adult he stood 5 feet
10½ inches (179 cm) and weighed 265 pounds (120 kg). There didn’t seem to be
anything he could do about his weight.
When Taller entered medical school at the University of Pavia in Italy, he
studied medical papers on nutrition and asked physicians about weight reducing
diets. There were theories and diets by the dozen. He tried them all, but none of
them worked for him. One of these diets had him eating nothing but fresh fruit.
He lost a few pounds that way, but when he came off the diet, he gained back
what he had lost and then some. He couldn’t maintain this type of diet forever
because it made him weak and nervous. Fruit alone was not enough to sustain
him.
He tried limiting his food to just milk and vegetables. For an entire month,
that was all he ate. At the end of the month, he found he had gained three
pounds. He tried an all protein diet, concentrating on meats and fish. This turned
out to be just one more way for him to gain weight. The entire time he was in
medical school he was on one diet after another and was constantly hungry. By
the time he graduated, he weighed 35 pounds (16 kg) more than he had when he
started.
He graduated shortly before the outbreak of the Second World War. Fearing
the impending conflict in Europe, he accepted a medical position in Chile and
departed for South America. Eventually, he moved to the United States and
began working as an obstetrician and gynecologist in New York.
As a young doctor, his weight continued to grow. He discussed weight
control with other physicians and his failure with the various diets. Some of
them hinted that he must have “cheated,” eating on the sly, admitting to no one,
perhaps not even to himself, what he had been doing. Other physicians who had
weight problems themselves simply shrugged their shoulders.
Taller proposed to one of the other physicians, who seemed particularly
convinced that he was cheating, that they conduct an experiment. They would go
away on a vacation together for ten days, stay in each other’s company
continually, eat and drink the same foods, and then evaluate the results. His
colleague accepted and they went off to a resort. Taller followed the accepted
method of weight control: a low-calorie, low-fat diet. He concentrated on eating
salads and avoided all fats and fatty foods, and since this was a vacation, he
drank a cocktail each night before dinner. His physician friend, who was slim,
did the same. At the end of the vacation, his friend had lost a pound or two but
Taller gained nine pounds! His friend couldn’t explain it and simply brushed it
off as an anomaly.
It’s not that semistarvation diets didn’t help him lose weight, at least initially.
Whenever he tried one, he lost some weight, but afterward he invariably gained
back more than he had lost. In addition, there were unpleasant side effects to
these crash diets, specifically fatigue, irritability, and constant nagging hunger.
In 1955 doctors were becoming interested in cholesterol and its relationship
to coronary disease. At the time, there seemed to be some connection between
obesity and cholesterol, and so, being heavy, Taller had his cholesterol
measured. It was 350 mg/dl, far above the 225 mg/dl which was considered
normal at the time. So now he had something else to worry about.
The physician who tested his blood told Taller he wanted him to try
something to help lower his cholesterol. Taller asked him what it was. The
physician didn’t want to tell him yet and told Taller to trust him. To show Taller
it was safe, he drank some of the oily substance and told him to take it every
day.
Because of his high cholesterol, Taller was willing to experiment, so he
began drinking 3 ounces of the mystery substance daily. He was to report for
blood cholesterol tests every two weeks.
As the physician had anticipated, Taller’s cholesterol level began to drop.
Surprisingly, so did his weight. Although his diet remained unchanged, his
weight began to melt off. Within two or three weeks he noticed that he was
fastening his belt on a tighter notch. This mystery substance was not only
reducing his cholesterol but taking off pounds as well. What was this miracle
substance? It was nothing more than vegetable oil, basically the same kind you
would buy in the grocery store. Taller was dumbfounded. In addition to his
regular meals, he was consuming 3 ounces of oil, which amounted to 6
tablespoons (89 ml) of added fat into his daily diet. He was consuming some
5,000 calories a day—and losing weight! The average daily calorie consumption
for a normal sized adult is between 2,000 to 3,000. He was consuming nearly
twice that amount.
The drop in weight was steady and dramatic. He was feeling better. Chronic
sinus congestion that had troubled him for years was clearing up. His
complexion was improving. After eight months he had lost a total of 65 pounds
(29 kg)—all without dieting. At 200 pounds (91 kg) he was still not a thin man,
but he was far thinner and far happier than he had been in years.
All these years Taller tried to eliminate fat from his diet because he believed
it promoted weight gain. Now that he was eating fat, as well as more calories, he
was losing weight. For decades he had read that in order to lose weight you had
to cut calories. This was considered an unshakable rule. Yet, by increasing his
caloric intake by adding more fat, he was losing weight. He began thinking that
perhaps all calories are not alike when it comes to weight management.
Taller began spending all his spare time in the medical library looking up
everything he could find on obesity and metabolism. In his research be came
across the work of Dr. Alfred W. Pennington. Pennington wrote an article in the
April 1951 issue of the Journal of the Medical Society of Delaware titled “The
Use of Fat in A Weight-Reducing Diet.”
In the article Dr. Pennington stated, “Contrary to the claims of the low-
calorie school of thought, low-calorie diets have failed under the most rigid
experimental conditions. Low-calorie diets, based on the principle of caloric
requirements, are crudely devised in the service of simplicity. There are fat
people, plenty of them, who are actually starving.”
Then he encountered a key sentence of explanation: “The ability of tissues to
oxidize fat is, in contrast to carbohydrates, unlimited.” The word “oxidize” in
this case means to burn up or convert into energy. Just as you car burns gasoline
to produce the energy to power the engine. Your body burns up food to create
the energy you need to move and function. Dr. Pennington was making an
interesting point. The body, he was maintaining, can burn up an unlimited
amount of fat, can transform an unlimited amount of fat into energy. If you burn
all the fat you eat, there is not going to be any fat left. Fat, then, is not going to
make you gain weight, provided you have sufficient exercise.
What about carbohydrate? Here, Dr. Pennington believed, the chemistry of
the body was limited. The body could burn only a certain quantity of
carbohydrates, the exact quantity varying with the individual. What happens to
the carbohydrate that isn’t burned? The body stores it as fat. In men, the body
concentrates excess fat about the stomach, as “middle-age spread,” and at the
back of the neck; and in women, it concentrates excess fat on the buttocks, the
upper arms, the upper legs and the breasts, as well as the abdomen.
Dr. Pennington discovered that in the body all calories are not the same.
With his discovery, it became evident that it was not the quantity of food a
person ate, as much as the types of food he ate that mattered. To say that a
specific number of calories will make you fat is as silly as saying that a certain
number of microbes will make you sick. What kind of calories? What kind of
microbes?
After the end of the Second World War the incidence of heart disease
quickly rose and by 1950, it had become the number one cause of death in
America. Obesity was also on the rise. Back in those days, large companies often
had their own medical staffs to look after their employees. In 1948 officials at
E.I. DuPont company in Wilmington, Delaware, were becoming increasingly
concerned about the rising obesity and heart disease rates among their
employees. Low-calorie diets had already failed to stem the problem. DuPont
physician, Dr. Alfred Pennington, decided to take a different approach. He
became convinced that obesity was not caused by overeating, but instead by an
inability to completely metabolize carbohydrates. Eating too many
carbohydrates was making the employees fat, as well as promoting heart disease.
To test his theory, he placed 20 overweight DuPont executives on a highfat,
low-carbohydrate, unrestricted-calorie diet. They immediately began to lose
weight, averaging nearly 2 pounds per week. “Notable was a lack of hunger
between meals,” Pennington wrote, and “increased physical energy and sense of
well-being.” In three and a half months the executives lost an average of 22
pounds each. They lost weight on a diet that did not restrict calories; they ate 18
ounces (510 g) of meat with 6 ounces (170 g) of fat (primarily saturated fat)
divided over three meals, averaging over 3,000 calories a day. Carbohydrates
were restricted to no more than 80 calories (20 g) per meal. “In a few cases,”
Pennington reported, “even this much carbohydrate prevented weight loss,
though an ad-libitum (unrestricted) intake of protein and fat was successful.”
Pennington considered low-calorie diets a form of starvation and as such
were nutritionally poor and unhealthy—which they are. He believed that the
safest and most effective method of weight reduction was to eliminate
carbohydrate from the diet completely and to allow unrestricted intake of protein
and fat. He recommended eating fresh meat with all the fat. Most of the meat
sold at the stores, he said, did not contain enough fat, so he advised adding extra
meat or kidney fat. The proportions he prescribed were 9 ounces (255 g) of lean
meat to 3 ounces (85 g) of fat, cooked weight, at each of the three meals of the
day, with the patient at liberty to take more, if he chose, in that proportion—
three parts of lean to one of fat. The total quantity of food eaten was not
important, but the three-to-one ratio needed to be maintained because any
decrease in the fat would reduce the rate of weight loss. “The entire success of
the diet depends on eating enough fat,” he states. “Otherwise, the patient would
be on a mere low calorie diet, with all the disadvantages such a diet entails.” He
claimed that a loss of weight of 12 pounds a month was usually accomplished on
such a regimen. When normal weight is reached, the weight loss stops.
One of the chief advantages of this diet is that it maintains energy
production. The body is never tricked into thinking it is experiencing a famine
and starving, so metabolism remains steady. Calories are burned off at a normal
rate. This eliminates the constant need to lower calorie consumption to keep
pace with declining metabolism that happens on a calorie restricted diet.
Word of Pennington’s low-carbohydrate, highfat approach to weight loss
spread, and by the early 1950s, it became popularly known as the DuPont Diet.
By the end of the decade, however, fat, especially saturated fat, was being
accused of elevating blood cholesterol levels and contributing to heart disease.
Out of fear, people started cutting fat out of their diets. The DuPont Diet, which
was high in saturated fat, eventually faded away and was forgotten.
Using what he learned from Pennington’s work, Dr. Taller began
recommending a lowcarb, highfat diet to all of his overweight patients. Also
fearful of saturated fat, Taller replaced saturated fat with vegetable oil,
specifically safflower oil because it was high in polyunsaturated fat. He
recommended that his patients consume 3 ounces (90 ml) of oil and 2 ounces (60
ml) of margarine a day. One ounce (2 tablespoons/30 ml) of liquid vegetable oil
was consumed before each meal and 2 ounces of margarine was used in meal
preparation. It worked. His overweight patients shed pounds easily, without
reducing their calorie intake. In 1961 he wrote a book titled Calories Don’t
Count. While using safflower oil and margarine rather than saturated fat was still
effective in promoting weight loss, the high linoleic acid content of the safflower
oil and trans fatty acids of the margarine would eventually cause greater harm in
the long run, as you learned in Chapter 3. Taller’s diet gained popularity
initially, but the general fear of fat, eventually spelled its doom and it, too, fell
into by the wayside.

USE FAT TO LOSE FAT
Taller and Pennington weren’t the only investigators to discover that fat is
needed for successful weight loss. As early as 1928, researchers at the Russell
Sage Institute in Troy, New York discovered the same thing. During calorimetric
testing, a male subject lost excess weight while eating a diet of fatty meat
containing between 2,000 and 3,000 calories daily. As 80 percent of the calories
in his diet were derived from fat, it was apparent that his body was able to burn
more food on this diet than on an ordinary low-calorie diet.1
One of the first researchers to draw the connection between fat and
carbohydrate consumption and body weight was famed thyroid expert Broda
Barnes, MD, PhD. When he was fresh out of medical school in 1938 he began
working with Dr. Robert W. Keeton at the University of Illinois. Because of
Barnes’ background (he had a PhD in endocrinology—the study of the thyroid
and other glands), Dr. Keeton assigned him to study the relationship between the
endocrine system and obesity.
He assembled a group of obese volunteers and for three months every morsel
of food they ate was carefully recorded. When he analyzed the types of foods
they were eating he discovered something totally unexpected. While the diets of
the volunteers all varied, the one factor that they all had in common was a high
consumption of carbohydrates. Their protein intake was moderate, but they
avoided fat like the plague. Butter and fatty foods were avoided and all fat was
carefully trimmed off meat. It became obvious to Dr. Barnes that the low-fat,
high-carbohydrate diet was the cause of their obesity.
At this time, one of Barnes’ colleagues was studying the effects of highfat
diets in rats. He found that overweight rats lost excess weight when given a
highfat diet. He suggested to Barnes to try a similar diet on human volunteers.
Dr. Barnes designed a moderate-protein, low-carbohydrate, highfat diet. The
diet consisted of 50 grams of carbohydrate, 70 grams of protein, and 90 grams of
fat, adding up to about 1,300 total calories a day. The average number of calories
normally consumed ranges from 2,000 to 2,800 per day, so this was also a low-
calorie diet. The fat supplied 63 percent of the total calories consumed.
For breakfast they typically ate two eggs with bacon, ham, or sausage; two
ounces of fruit juice; and a beverage with cream if they desired; but no sugar or
toast. Lunch and dinner consisted of fatty meat, a vegetable topped with butter, a
salad with a generous amount of oil-based salad dressing, a glass of raw whole
milk, and a small serving of fresh fruit for dessert.
The vegetables and fruits most often used were relatively low in
carbohydrate. On occasion, a smaller quantity of higher carbohydrate vegetables
were served. All bread and cereals were eliminated.
The volunteers were kept under observation in the hospital. During this time,
they steadily lost weight, averaging 10 pounds per month. Even more
astonishing: although the diet contained fewer calories than normal, they
enjoyed the food and didn’t feel hungry. Every one of the volunteers was
comfortable and did not suffer with hunger pangs. At times, they even left food
unfinished.
At the beginning of the study all the volunteers, with one exception, weighed
over 300 pounds. The smallest of the bunch weighed only 295, but was included
because she was only 18 years old. She had been fat all of her life and was very
embarrassed about it. Whenever company would drop by to visit, she would hide
under her bed and stay until they left. She was brought into the outpatient
department because she had grown so large that she could no longer squeeze
under the bed.
She remained at the hospital for 13 months. In that time, she lost 110 pounds.
Her abdomen and hips showed the most remarkable loss. Dr. Barnes noted that
her face was not drawn and haggard as so often is the case with people who lose
this much weight.
Knowing what to eat, she continued with the diet when she went back home,
where she lost an additional 48 pounds. Eleven months later she weighed 137
pounds. Within just two years she had lost a total of 158 pounds!
For the next 35 years Dr. Barnes prescribed this highfat diet for his
overweight patients. In that time, all of his patients who stayed on the diet
reported successful weight loss.
In the 1950s two British scientists, Alan Kekwick and Gaston L. S. Pawan,
discovered that all calories are not alike and that the source of the calories plays
a significant role in weight management. Kekwick and Pawan set out to study
the relative effects of fat, protein, and carbohydrate on weight loss in a low-
calorie diet. They put 14 obese patients on four different diets in succession over
a period of time. Each of the diets provided 1,000 calories per day, but differed
in the amount of fat, protein, and carbohydrate. One diet had 90 percent fat, the
next 90 percent protein, the next 90 percent carbohydrate, and the last was a
normal mixed diet. The patients rotated through each of the diets. The subjects
stayed in a hospital so they could be kept under constant observation to insure
strict dietary compliance.
If all calories are equal, as most scientists believed at the time, the 1,000
calorie diet should have produced the same amount of weight loss in each of the
subjects. But that is not what happened. The 90 percent fat diet (highfat,
lowcarb) produced the greatest weight loss, followed closely by the 90 percent
protein diet. Next, came the mixed diet. Last of all was the very low-fat 90
percent carbohydrate diet.2 In essence, the higher the carbohydrate content, the
lower the weight loss; the higher the fat content, the greater the weight loss.
In a follow-up study, Kekwick and Pawan compared the weight loss of obese
subjects on a high-carbohydrate diet with a highfat diet, eating twice as many
calories as in the previous study. Subjects on a high-carbohydrate 2,000-calorie
diet failed to lose any weight. The same subjects on a highfat diet not only lost
weight at 2,000 calories, but lost weight even when calorie consumption
increased to 2,600!3 A typical example of the subjects in this study was BJ. After
eight days on the high-carbohydrate, 2,000-calorie diet, BJ didn’t lose an ounce,
but lost 9 pounds in 3 weeks on the 2,600-calorie, highfat diet.
Kekwick and Pawan discovered a hormonal substance in the urine referred to
as “fat-mobilizing substance” (FMS). This substance apparently stimulates the
breakdown and burning of body fat, resulting in increased weight loss. FMS
increases with the consumption of dietary fat. Thus, adding fat into the diet
stimulates the burning of body fat. Eating fat, it turns out, increases the body’s
utilization of stored fat, leading to weight loss. This provided the reason why
eating fat caused greater weight loss than eating carbohydrate or protein. It also
demonstrated why all calories are not alike.
Eating a highfat diet is even more effective than not eating at all. In the
1960s Dr. Frederick Benoit and colleagues at the US Naval Medical Research
Institute compared two groups of overweight subjects; one group ate a highfat
diet, while the other group consumed no food at all. The subjects’ weight loss
over time was measured. The highfat group consumed 1,000 calories a day, 90
percent of which came from fat. The remaining calories came from
approximately 15 grams of protein and 10 grams of carbohydrate. The other
group consumed no calories at all, only water. After ten days the fasting group
lost 21 pounds on average, but most of that was from lean body tissue and water;
only 7.5 pounds was body fat. In comparison, the highfat diet group lost on
average 14.5 pounds, 14 of which was from body fat.4 The group that ate 1,000
calories, mostly from fat, lost twice as much fat as the group that ate nothing!
Plus, they lost very little water and lean muscle. A reduced calorie diet with
ample fat and limited carbohydrate will produce much greater weight loss than
any low-fat diet, regardless of the number of calories consumed—even if this
number is zero! Therefore, including an ample amount of fat in the diet is
essential for greatest weight loss. This is a very important concept to remember
for anyone trying to lose weight. You need to eat fat to lose fat. The discoveries
of Kekwick, Pawan, and Benoit disproved the common belief that a calorie is a
calorie. The source of the calories is important.
Based on the work of these and other researchers, Robert Atkins, MD,
developed a very successful method of weight loss which he described in his
book Dr. Atkins’ Diet Revolution, which was first published in the 1970s. It was
this book that really introduced the concept of lowcarb dieting to the public. Dr.
Atkins updated the book in 1992 and republished it as Dr. Atkins’ New Diet
Revolution. The book became an international bestseller.
One of the major criticisms with low-carbohydrate diets is the higher
percentage of fat, which is really the key ingredient that makes the diet so
effective. With a reduction of carbohydrates, protein and fat consumption
increases. Due to the fear of consuming too much fat, critics claimed that
lowcarb diets will raise blood cholesterol levels and increase risk of heart
disease. However, Dr. Atkins found, after working with over 25,000 patients,
that just the opposite happens. Blood cholesterol levels improve on the lowcarb,
highfat diet. What was even more aggravating to the critics was that there was
no restriction on saturated fats. Animal fats were freely eaten without showing
any harmful effects. The high-saturated fat, lowcarb diet had beneficial effects
on blood cholesterol levels and also improved blood sugar levels in diabetics.
People not only lost excess weight, but their health in general greatly improved.
Kevin Vigilante, MD, co-author of Low-Fat Lies, says, “Low-fat diets as
commonly conceived do not work, can be medically harmful, and do not
represent the best diet for many people—especially if they want to lose weight
and keep it off.”
Dr. Vigilante confesses that physicians in general know very little about
nutrition. “So like most Americans I was a low-fat fanatic for years,” he says. “I
preached it to my overweight patients, and I tried to practice it myself. But I had
a hard time sticking to the program. Either I hated the food or I was hungry all
the time.” Nevertheless, he kept exhorting his patients to avoid fat.
He then had an experience that changed the way he looked at diets. He went
on vacation to Italy. While there, he lifted his barrier to fatty foods and ate for
the sheer enjoyment of it without regard to fat. “Everything I ate was awash in
olive oil,” he said. All foods were full of fats—cheese, cream, sauces—nothing
was made with low-fat ingredients. Judging by the foods he was eating he
expected an increase in his waistline, but when he returned home, “I felt my
clothes were looser. Then I got on the scale. I had lost almost five pounds!”
He mentioned this unusual experience to a nutritionist friend, Dr. Mary
Flynn. She wasn’t surprised. “Sure, a little fat helps you lose weight.”
He was shocked. “It seemed too good to be true,” he said. “I just couldn’t
accept the notion that you could lose weight without immense suffering.”
“I don’t believe in low-fat diets,” Dr. Flynn said. “They just don’t work. Fat
makes food taste good, and it makes you feel full. Without a little fat you’re
always going to be hungry.”
The key she said was to eat the right kind of fat in the right amounts. Dr.
Vigilante was so impressed with this information that in 1999 he teamed up with
Dr. Flynn and wrote a book exposing the low-fat myth titled Low-Fat Lies.5

SATISFY HUNGER
The problem with most low-fat diets is that they lack satiety. What is satiety?
It’s the feeling of fullness or satisfaction at the end of a meal, the feeling that
you are no longer hungry. The longer you can maintain this feeling, the longer
you can go without eating and without overeating at the next meal. Some foods
provide greater and longer lasting satiety than others. A T-bone steak provides
greater satiety than a slice of watermelon. A ham and cheese omelet offers more
satiety than a bowl of lettuce and tomatoes. Satiety is one of the ingredients for
successful weight reduction.
When the volume of food we eat is not adequate enough to achieve satiety,
or if the food digests rapidly, we become hungry again long before the next
meal. This encourages snacking and feelings of hunger that make dieting a
challenge.
It is true that consuming too many calories promotes weight gain.
Unfortunately, calorie intake is all that most weight-loss diets focus on. High-
calorie foods (i.e., those that contain the most fat) are restricted so you can eat
more low-calorie foods. In theory, if you cut out high-calorie foods, you will be
able to eat a larger volume of low-calorie foods and feel satisfied on fewer
calories. While this idea may sound logical, in real life it doesn’t work. The
problem with this approach is that most low-calorie foods aren’t very satisfying.
For instance, after eating a lettuce and tomato salad, how long can you go
without feeling hungry again? If you are like most people, hunger returns within
a couple of hours. These low-calorie foods digest very quickly, leaving your
stomach empty and complaining. You have to eat again to satisfy your hunger or
you must suffer until the next meal. Most of us can only take so much suffering
before we call it quits and go back to eating the way we did before.
A diet that allows you to eat until you are satisfied and keeps you from
getting hungry until the next meal is a much better way to control total calorie
intake. When your stomach is full you don’t think about eating, you don’t spend
time dreaming about foods, you don’t suffer, and you don’t feel the need to cheat
in order to satisfy hunger pangs.
You can control calorie intake easier if the food you eat gives you a feeling
of lasting fullness. What you need is a diet that allows you to eat a satisfying
volume of food while balancing calorie consumption with energy needs.
However, the foods that are the most satisfying are generally the highest in
calories.
Fortunately, we don’t eat foods based on calories, we eat based on satiety,
which is determined by volume, not calorie content. When the stomach is full,
hunger is satisfied. It’s that simple. And the longer food remains in the stomach,
the longer we can go between meals without feeling hungry and without eating.
So even though the foods you eat may contain more calories, if they satisfy your
hunger and keep you from overeating, your total calorie intake will be less and
you will lose weight.
 There are certain foods that satisfy hunger and keep us feeling full for several
hours. There are other foods that digest quickly and cause us to be hungry
sooner. Each of these are discussed below.

Dietary Fiber
If you had your choice between two nearly identical pieces of cake with one
having half as many calories as the other, which one would you choose? If you
are concerned about your weight you would choose the one with fewer calories.
If the foods you ate had fewer calories, you could eat just as much as you
normally do and still lose weight without going hungry. One way to lower the
calorie content of your food, without lowering the volume, is to eat foods which
are high in fiber. Fiber contains no calories, but does provide bulk and can help
with feelings of satiety. High-fiber foods are also good sources of nutrients.
Foods that are high in fiber are generally low in calories and provide bulk, so
they are more likely to fill you up, not out. A slice of whole wheat bread, for
example, is five times more filling than a slice of white bread.
Whole wheat bread also contains fewer calories than white. The same
volume of whole wheat bread provides less starch (calorie producing
carbohydrate) and more fiber (non-calorie carbohydrate) than white bread.
Ounce for ounce, the whole wheat bread supplies fewer calories because it
contains more fiber (as well as vitamins and minerals).
Fiber not only provides bulk with fewer calories, but it also delays hunger.
Fiber tends to linger in the stomach, delaying gastric emptying. Fiber also delays
the absorption of carbohydrates and fats in the small intestine. This provides a
feeling of fullness and satiety. Increasing your fiber intake will help make your
stomach and brain think you are full, even when you are taking in fewer calories.
During a meal it takes about 20 minutes to get the feeling of fullness that
prompts us to stop. Whether you eat quickly or slowly, it still takes the same
amount of time. In today’s fast-paced world many people don’t take the time to
eat. They gulp down a meal and off they go. Studies show that when people eat
meals at a rapid rate, they became hungry again more quickly than when they eat
exactly the same volume of food at a slower rate.6 So the rate at which you eat
not only influences how much you eat at a meal, but also influences the length of
time a person can go without eating between meals. Fast eaters, therefore, tend
to eat more than slow eaters. Several studies have shown that overweight people
usually eat more rapidly than slim people. Fiber is helpful here, too. Since fiber
is chewy, it takes more time to eat high-fiber foods. Eating is slowed down, so
we end up eating less.
Eating high fiber food is an important step in any permanent weight-loss
program. In summary, high-fiber meals provide low-calorie bulk, keeps your
stomach full longer, slows down digestion of other carbohydrates, and slows
down eating time so you take in less food. Even a small increase in fiber can
make a difference. A study in England discovered that lean adults averaged 19
grams of fiber a day, while obese ones consumed only 13. This is a difference of
only 6 grams a day. Fresh fruits, vegetables, and nuts are among the best sources
of fiber.

Protein
An adequate amount of protein in the diet can help you lose weight
because protein satisfies hunger longer than carbohydrates. It takes the
stomach longer to digest protein than carbohydrate. Consequently, food remains
in the stomach longer, extending the feeling of satiety.
If you eat a breakfast of ham and eggs (high-protein foods), it will easily
hold you over until lunch. A low-protein breakfast, such as a slice of toast, glass
of juice, and a half grapefruit won’t last long. By lunchtime you will be so
hungry that you will overeat (if you didn’t snack on donuts or candy). The
calories you didn’t get at breakfast are added on at lunchtime. You will eat faster
and your sense of satiety won’t kick in until you’ve loaded up on more calories
than you otherwise would. If you also eat a low-protein lunch, the same thing
will happen at dinner. You either end up consuming more total calories on the
diet or feel miserable all day long.
Studies have shown that eating a high-protein meal is associated with a
decrease in hunger afterwards and ultimately eating fewer total calories during
the day. Volunteers in these studies were able to wait longer between meals
before eating and ate less during the meals. In a study performed in Canada, men
were given either high-protein or moderate-protein meals for 6 days and could
eat as much as they liked: those eating more protein took in fewer calories each
day. Observations such as this support the idea that a very high-protein diet may
reduce total calorie consumption, which has increased the popularity of high-
protein weight-loss diets.

Fat
For years now fat has been labeled as the primary cause, or at least a major
contributor, to obesity and overweight. It is ostracized from all weight-loss diets.
Even many high-protein diets limit fat consumption. Indeed, no self-respecting
weight-loss diet would be caught dead recommending fat. That is, until now.
Like protein, fat also slows down the digestion of food, allowing the stomach
to feel full longer and quenching the pangs of hunger. Fat stimulates the release
of hormones that slow down the rate at which food leaves the stomach, allowing
you to feel full longer. The small intestine also has fat receptors that act in much
the same way. When you eat fatty foods you feel satisfied longer and don’t sense
a need to snack or to overeat at the next meal. For this reason, adding fat to your
diet can help you lose weight!
After years of exclusion, fat can now be welcomed back into the diet with
open arms. No longer do you need to buy lean cuts of meat or trim off every
speck of fat. No longer are you required to eat tasteless non-fat milk and low-fat
cheese. You can now add a pat of butter to your vegetables and cook with oil
without fear. Adding fat to your foods and eating full-fat foods will help you to
eat less and lose weight.
In one study, volunteers were given either a highfat or a low-fat breakfast
containing the same number of calories. Those who ate the highfat breakfast felt
full longer and delayed the time of their next meal, thus avoiding between meal
snacks.5
Research has shown that when people get hungry soon after a meal, they tend
to overeat at the next. Thus, a highfat breakfast helps to prevent both between
meal snacking and overeating. The end result is the consumption of fewer total
calories. When used properly, fat can be an important aid in helping you lose
weight and keeping it off. Without fat, food is less filling, and we tend to overeat
to get the same feeling of satiety. Also, low-fat foods are not necessarily low-
calorie foods. Fat gives food flavor. If you take the fat out, it becomes bland and
less desirable, so manufacturers add in more sugar to improve the taste. You end
up with a low-fat food that has just as many calories as the full-fat version.
However, without the fat, the food is less satisfying and digests more quickly,
making you hungry sooner. For this reason, many so-called low-fat and nonfat
foods actually promote snacking, overeating, and, ultimately, weight gain!
In another study, a group of women were given a mid-morning yogurt snack
and then later served lunch and dinner. There were two choices of yogurt. One
was regular full-fat and the other was low-fat. Each was labeled, but there was
no mention of total calorie content. Each, however, contained the same number
of calories. The only difference was the fat content. Participants were allowed to
choose whichever one they wanted. When the women were later served lunch,
those who had the highfat yogurt ate less than those who ate the low-fat variety.
The extra fat in the yogurt snack satisfied their hunger longer and encouraged
them to eat less at lunch.
Researchers also wanted to learn if those who ate less at lunch would
eventually make up for it at dinner. But at dinner the ones who ate the highfat
yogurt and less food at lunch didn’t eat any more than the others. They weren’t
any hungrier for eating less at lunch. So at the end of the day those women who
ate the highfat yogurt ended up consuming fewer total calories than those who
ate the low-fat snack.7
Some fats exert a greater degree of satiety than other fats. Coconut oil is at
the top of the list on the satiety scale. This has been demonstrated in both human
and animal studies. For example, in a study conducted in Japan, rats were given
diets containing either MCT-based oil (derived from coconut oil) or vegetable
oil. The amount of food eaten was determined every hour. As early as one hour
after feeding, total food intake significantly decreased in the MCT-fed animals.
Rats were then given a choice between the two foods to confirm if palatability of
the diets had any influence. There was no difference in food intake between the
two diets.8 This study showed that the oil composed of MCTs was more
satisfying than other oils, at least in rats.
The effect in humans is the same. In a study with human subjects, women
were given a drink which contained either MCT based oil or vegetable oil.
Thirty minutes later they were offered lunch in which they could choose and eat
as much as they wanted. The women who had the MCT oil before the meal ate
less food, and as the authors of the study stated, “significantly decreased caloric
intake in the lunch.”9
Another study was divided into three phases. In each phase the subjects had
free access to highfat foods for 14 days. The phases differed in the amount of
both MCTs (from coconut oil) and LCTs in the foods. The first phase contained
20 percent MCTs and 40 percent LCTs of total energy. The second contained
equal amounts of MCTs and LCTs. The third had 40 percent MCTs and 20
percent LCTs. Researchers recorded the total amount of food each subject
consumed. It was found that as MCT content increased, total food consumption
decreased.10
In another study, normal-weight men were given breakfasts differing only in
the type of fat used. Food intakes at lunch and dinner were measured. Those
eating breakfasts containing MCTs ate less at lunchtime. At dinner there was no
difference. This study showed that when MCTs are eaten at one meal, hunger is
forestalled for longer and less food is eaten at the next. Also important was that
even though subjects ate less at lunch, they did not make up for it by eating more
at dinner. Total daily food and calorie intake decreased.11 Studies show that test
subjects consume on average 62.5 fewer calories per day when their meals
contain MCT in place of LCTs.12
These and other studies suggest that eating coconut oil in place of other oils
can provide longer satisfaction and hold off hunger longer, resulting in lower
total-calorie consumption. For this, and other reasons, coconut oil is known as a
low-calorie fat. The idea that any fat could be considered low-calorie is strange
indeed, but it is an accurate description.
Another reason why coconut oil is called a low-calorie fat is because it
actually has fewer calories than other fats. Fat in general supplies 9 calories per
gram. Coconut oil, because of its smaller molecular size, supplies 8.6 calories
per gram. That is 0.4 calories per gram less. This may not seem like a lot, but
when you consider the total amount of fat in the diet, this could add up. For
example, take a typical daily consumption of 2,400 total calories with 30 percent
of those calories coming from fat. We can assume that half of the fat comes from
added sources such as cooking oils, salad dressings, and such. If all the added fat
were replaced with coconut oil, it would reduce the total number of calories
consumed by 16 calories a day. This deficiency of 16 calories can be combined
with the 62.5 reduction in calories caused by the satiety effect (as seen above)
for a total reduction of 78.5 calories per day. In a month, that would amount to
2,355 fewer calories consumed. Now that will make a difference!

LOW-FAT DIETS PROMOTE FAT PRODUCTION
The body needs fat. If it is not supplied in the diet, it will make its own
(except for the essential fatty acids). If you don’t eat enough fat, the body,
sensing fat deprivation, increases the production of fat-making enzymes. People
on very-low-fat diets manufacture fat at a dramatically increased rate. So eating
less fat actually can cause your body to make and store more fat.
Researchers at the University of Colorado found that when people go on low-
fat diets, a fat-storage enzyme called lipoprotein lipase becomes more active,
causing the small amount of fat you eat to be stored more easily, thus increasing
fat storage in the body.5 It’s ironic that we avoid eating fat to lose weight, but
end up producing more body fat in the process.
The less fat you eat, the more fat your body tries to make and pack away into
storage; no wonder low-fat dieting doesn’t work! A recent study clearly
demonstrated this fact. Researchers at Brigham and Women’s Hospital and
Harvard Medical School showed that subjects on a moderate-fat diet lost weight
more effectively than those on a low-fat diet, even though they consumed the
same number of calories. Those on the low-fat diet consumed no more than 20
percent of their daily calories as fat. The moderate-fat diet included 35 percent of
daily calories as fat. Keep in mind that the current recommendations for fat
consumption by The American Heart Association and others are no more than 30
percent of calories and many recommend no more than 20 percent, so the 35
percent fat diet used in this study could even be considered a highfat diet in
comparison. Those subjects on the highfat diet lost an average of nine pounds,
while the low-fat diet participants gained an average of 6.3 pounds!13 Both
groups ate the same number of calories, yet the highfat group lost weight while
the low-fat group gained. It appears that if you want to pack on extra weight, you
should reduce the amount of fat you eat! It’s no wonder we’ve been getting fatter
over the past few decades in our fat phobic society.
In recent years a number of other studies have confirmed the fact that
lowcarb, highfat diets produce greater weight loss and produce more favorable
changes in blood cholesterol and glucose control than low-fat diets. For instance,
the prestigious Journal of the American Medical Association published a
yearlong head-to-head study between the Atkins diet and the Zone, Ornish, and
LEARN diets. The LEARN (Lifestyle, Exercise, Attitudes, Relationships, and
Nutrition) diet follows the American government’s recommendations for a diet
low in fat and high in carbohydrate. The Ornish diet also involves several
lifestyle changes as well as calorie restriction and very low-fat intake. At the end
of the yearlong study the Atkins diet came out the clear winner in both weight
loss and overall improvement in measurable health parameters, such as
cholesterol and blood glucose levels. Subjects on the Atkins diet lost more than
twice as much weight as any of the other diets with no signs of undesirable side-
effects. Those in the Atkins group achieved greater reductions in weight, body
fat, triglycerides, and blood pressures, and a greater increase in HDL (good)
cholesterol—all signs of improved cardiovascular and overall health.14
Any way you look at it the Atkins diet performed better than all these other
popular diets. “This is the best study so far to compare popular diets,” said
Walter Willett, chair of the department of nutrition of the Harvard School of
Public Health. The findings confirm, he said, that reducing carbohydrates,
“especially those with refined starch and sugar like that found in the US diet, has
metabolic benefits.” It also shows that replacing carbohydrates with fat “can
improve blood cholesterol fractions and blood pressure.” Many other studies
have also confirmed that lowcarb, highfat diets produce greater weight loss,
better blood cholesterol and triglyceride levels, better blood sugar control, and
lower markers for inflammation than low-fat diets.15-17 The scientific community
in general now recognizes low-carbohydrate diets as superior to low-fat diets.
However, despite the evidence, many medical professionals, organizations, and
businesses continue to support and promote low-fat dieting for philosophical
(e.g. vegetarianism) or monetary reasons.
You can lose weight on a low-fat diet, but it’s a struggle. You feel deprived
and miserable the whole time. However, by replacing carbohydrate with fat, you
can enjoy the food more, feel satisfied, and lose more weight! On a lowcarb diet
with adequate fat you can lose weight eating the same number of calories that
you used to gain weight on. The bottom line is that calorie for calorie, you can
lose more weight on a lowcarb diet that allows ample fat than you can on any
other type of diet. In addition to the weight loss, you will also experience an
improvement in your blood chemistry and in your overall health.

9

Dietary Ketosis
Return to Table of Contents


WEIGHT LOSS WITHOUT PAIN
If you lived in Europe during the Middle Ages and were brought before
authorities and charged with a misdeed, you might have ended up in the torture
chamber. Here you would be shackled to a rack and stretched until your limbs
nearly pop out of their sockets, or your flesh might be seared with a red hot iron.
Nowadays we’re more civilized. We don’t send people to the torture chamber
for mistakes in judgment; we put them on low-fat diets. The suffering can be just
as intense.
Most weight-loss diets are basically the same. To reduce calorie consumption
you are limited to tiny portions of food that have had all traces of fat removed.
Fat gives food flavor and improves taste. When it is removed, you end up with a
small portion of some tasteless gruel. Perhaps the reason for this is that if it
tastes bad enough, you won’t even want to eat it and you will consume fewer
calories. My vision of a satisfying meal is not a grilled tofu patty resting on a
bed of raw bean sprouts. If I have to eat this way, I’d rather be fat.
Most weight-loss diets ultimately fail because they make you hungry. The
low-calorie foods you are allowed to eat are not satisfying. Honestly, how long
is a bowl of shredded lettuce and a slice of cucumber going to sustain you? Low-
fat diets are inherently doomed to failure because of the mistaken assumption
that in order to reduce calories, you must cut out as much fat as possible.
But you say you’ve lost 50 pounds on one of these low-fat diets or know
someone who has. Let me ask you this question: are those pounds still gone? If
you gained them back, then the diet didn’t do you a bit of good. It didn’t work. If
a weight-loss diet cannot keep the lost weight off permanently, it is useless. In
fact, it may be worse than useless because yo-yo dieting encourages weight gain.
Statistics show that 95 percent of those people who go on weight-loss diets
eventually regain all their weight. That’s an incredible 95 percent failure rate!
Why do these low-fat diets fail? Because they are torture! Following such
diets is nothing more than slow starvation—literally. You feel hungry and
miserable all the time. You rarely feel satisfied. You think about food constantly.
When you’re trying to stop from eating, continually being reminded of food by a
groaning stomach is agony.
An ideal diet is one which lets you eat until you’re satisfied and keeps you
from being hungry until the next meal. In addition, the food you’re allowed to
eat should be flavorful and delicious. Impossible, you say? Yes, if you follow the
mistaken idea that eating a low-fat diet is the only way to lose weight. But if you
add fat into your diet while avoiding the real troublemakers, you can eat until
you are content, feel satisfied, and still lose weight. Since you can eat satisfying
meals and aren’t constantly hungry (or, in other words, miserable), you can
easily maintain this diet indefinitely and, consequently, keep the excess pounds
off permanently.

Energy Metabolism
Glucose is the primary source of energy used by all the cells in the body. We
get glucose mostly from the carbohydrates in our foods. When food is not eaten
for a time, such as between meals, during sleep, or when fasting, blood glucose
levels decline, limiting the amount available for energy production. However,
our cells demand a continual supply of energy 24 hours a day. To maintain
energy levels, body fat is mobilized and fatty acids are released from fat cells. In
this manner, the body always has access to either glucose or fatty acids to fuel its
constant need for energy.
While this process works well for the body, it does not work for the brain.
The brain cannot use fatty acids to satisfy its energy needs, so it requires an
alternative source of energy. This alternative fuel source comes in the form of
ketone bodies or ketones. Ketones are a special type of high-energy fuel
produced in the liver from fatty acids. All the cells in the body, except for liver
and red blood cells, can burn ketones to produce energy, but they are made
specifically to feed the brain and nervous system. Between meals, when blood
glucose levels fall, the liver starts converting fatty acids into ketones and blood
ketone levels increase. After eating a meal containing carbohydrate, blood
glucose levels go up, signaling the liver to stop producing ketones, and blood
ketone level gradually declines. This way the brain has a continual supply of
energy from either glucose or ketones to rely on.
The adult human brain uses approximately 100 to150 g of glucose per day. If
the brain relied on glucose only, in a state of total starvation in which only water
is consumed, the brain would have to get glucose by cannibalizing body protein.
Making 100 to 150 g of glucose per day available to the brain would require the
breakdown of some 172 to 259 g of body protein each day. At this unsustainable
rate of protein breakdown, death would occur within 2 weeks. Yet people have
fasted, consuming nothing but water, for more than two months. How can this
happen? The reason they can fast this long is that a portion of the fatty acids
released from storage are converted into ketones, which satisfies the brain’s
energy requirements and, therefore, spares lean body tissue.1
If the diet is lacking in fat, more lean tissue is broken down because ketones
are made from fat. Much of the weight loss people experience when they go on
low-fat diets is due to the breakdown of muscle. On a low-carb, high-fat diet,
lean muscle tissue is conserved. Weight loss occurs primarily from reduction of
body fat.
There are three ketone bodies derived from fatty acids: betahydroxybutyric
acid (BHB), acetoacetic acid (AcAc), and acetone. Like glucose, ketones are
present in the blood at all times.
A healthy adult liver can produce as much as 185 g of ketone bodies per day.
Ketones supply 2 to 6 percent of the body’s energy needs after an overnight fast
and 30 to 40 percent after a three-day fast. A person is said to be in ketosis when
the body shifts from burning glucose to burning fatty acids and ketones.
Ketone production begins to increase within a few hours after a meal is
skipped. The level of ketones normally present in the blood after an overnight
fast is usually around 0.1 to 0.2 mM/L but can be as high as 0.5 mM/L. As
fasting (or carbohydrate restriction) continues, ketone production increases.
After two days of fasting, ketones rise to about 1.0 to 2.5 mM/L. Ketosis
associated with a water only fast does not become substantial until 3 to 5 days
have elapsed. After a week or more of fasting, nondiabetic individuals have
ketone levels of about 5 to 7 mM/L. Once it reaches this level during a fast,
ketone levels remain fairly constant. Ketone levels do not rise any higher
regardless of the length of the fast.
You can’t go into ketosis unless your carbohydrate consumption is very low.
For most people this means below about 40 grams a day. To put this into
perspective, most people consume about 300 grams of carbohydrate a day and
some eat much more. When you are fasting, you are eating no carbohydrate at
all, so you shift from burning primarily glucose to mostly fat. You go into
ketosis within just two or three days. When you are on a low-carb diet, it takes a
little longer, usually 5 to 7 days or more depending on how much carbohydrate
and how much total food you eat.
The maximum amount of carbohydrate a person can consume and still be in
ketosis varies from person to person. Some people are more carbohydrate
sensitive than others, and they must reduce their carbohydrate intake more than
average in order to get into ketosis. Most people could go into a mild state of
ketosis by limiting their carbohydrate intake to 40 or 50 grams per day.
Carbohydrate sensitive people, which includes most overweight individuals,
would need to reduce their carb intake to 20 or 30 grams for the same effect.

The Ketogenic Diet
Ketosis induced by dietary means is referred to as dietary ketosis or
nutritional ketosis. Dr. Robert Atkins called it benign dietary ketosis. He added
the word “benign” to distinguish it from diabetic ketoacidosis, which is a serious
complication associated with type 1 diabetes. When you are in dietary ketosis it
is a sign that your body is mobilizing its stored fat and using it to satisfy your
body’s energy needs. In other words, your body is burning off its fat and you are
losing weight.
A ketogenic diet is one that puts a person into ketosis—a state of fat burning.
For a diet to be ketogenic, it must be very low in carbohydrate, high in fat, with
moderate but not too much protein.
Ketogenic diets are nothing new, they have been used therapeutically for
over 90 years. The first scientifically formulated ketogenic diet was developed in
the 1920s as a means to treat epilepsy. Back then doctors often used fasting
therapy to treat difficult health problems such as cancer, arthritis, gastritis, and
neurological problems. One of the conditions that responded very well to fasting
therapy was epilepsy. Fasting for a period of 20 to 30 days, consuming noting
but water, could significantly reduce epileptic seizures with long lasting results.
It was observed that a high level of ketones produced on a continual basis had a
very pronounced therapeutic effect, especially on the brain and nervous system.
Doctors discovered that the longer the patients could remain on the fast, the
better the outcome. Obviously there was a limit to how long a person could
remain on a fast, so doctors devised a diet that mimicked the metabolic effects of
fasting while providing all the nutrients needed to maintain good health. The
result was the ketogenic diet. The ketogenic diet proved to be very successful,
even against very severe drug-resistant forms of epilepsy.
Since the ketogenic diet proved to be useful in correcting the brain defects
associated with epilepsy, researchers began to test it on other brain and nerve
disorders. Initial studies with neurodegenerative disorders such as Alzheimer’s
disease, Parkinson’s disease, ALS, Huntington’s disease, traumatic brain injury,
and stroke all responded very favorably to the ketogenic diet.2-5
Not only are brain and nerve disorders improved but so are many of the
parameters by which we measure a person’s overall state of health, such as blood
lipids (cholesterol, triglycerides), blood pressure, blood sugar and insulin levels,
C-reactive protein levels (a measure of inflammation throughout the body), and
body fat.6-9 The ketogenic diet has proven to have an overall therapeutic effect
on the body.
With the classic ketogenic diet, carbohydrate intake is kept to around 2
percent of total calories. This is done in order to produce therapeutic levels of
ketones. Carbohydrate ordinarily accounts for about 60 percent of our daily
calories. When this is dropped to only 2 percent, the void must be filled by
another energy producing nutrient. In the ketogenic diet, fat is used to replace
the carbohydrate, fat supplies the needed building blocks for ketone production,
comprising up to 90 percent of total calories. Protein provides the remaining 8
percent.
This is the type of diet used to treat severe disorders such as epilepsy,
however, weight loss can be accomplished with a much less strict diet that
allows more protein and carbohydrate and less fat. Limiting total carbohydrate to
about 40 grams or less per day can still induce ketosis.
In the treatment of epilepsy and other disorders the patient, usually a child, is
given enough calories for normal growth and development. In a weight loss
regimen, however, the modified ketogenic diet restricts total calorie
consumption. But this is not a problem because a modified ketogenic diet, with
its meat, eggs, cheese, and cream, is much more satisfying than any other type of
diet. You can fill up on less food and still consume fewer calories.

Is A High-Protein Diet Ketogenic?
There are a lot of low-carbohydrate diets around, but not all of them are
ketogenic. This is particularly true of diets that allow unrestricted meat and other
protein-rich foods. Back in the late 1920s researchers discovered that Canadian
Eskimos subsisting on their traditional diet of meat and fat with virtually no
carbohydrate had low ketones levels similar to those people eating typical
carbohydrate-based diets. When game was abundant, the Eskimos ate their fill of
meat. The glucose derived from the breakdown of ingested meat protein was
sufficient to prevent ketosis.10
Similar results were found in a clinical study where subjects ate a
carbohydrate-free diet high in meat (an Eskimo-type diet) for many months
while under close observation in a metabolic ward at a hospital.11 The
investigators’ findings led them to conclude that, in persons subsisting on diets
very low in carbohydrate, ketosis varies inversely with the quantity of protein
eaten. This occurs because approximately 48 to 58 percent of the amino acids in
most dietary proteins can be converted into glucose. For every 2 grams of
protein consumed in a carbohydrate-free diet, somewhere between 1.0 and 1.2
grams are potentially convertible to glucose. Therefore, in order to successfully
lose weight on a low-carb, ketogenic diet, protein-rich foods cannot be eaten
without limit. This is important to understand because many people who go on
low-carbohydrate diets assume meat and other high-protein foods have little or
no effect on their ability to lose weight. They stuff themselves full with protein-
rich foods and wonder why they aren’t losing weight like they expected or why
they may even be gaining weight. They then complain that low-carbohydrate
dieting didn’t work for them.
An all meat diet may be low-carb, but it is not a ketogenic diet. A ketogenic
diet can be defined as one that is very low in carbohydrate and high in fat with
adequate, but not excessive, protein. Fat comprises 60 percent or more of total
calories consumed.

The Problem with Lean Protein
Everywhere you go you hear people tell you to eat lean protein, cut off the
fat, discard the skin, eat only the lean white meat, choose chicken and fish over
red meat because it has less fat, eat low-fat cheese and milk, etc., etc., ad
nauseam. Why all the emphasis on lean protein? Apparently it’s a holdover from
the anti-fat hysteria we’ve experienced over the past few decades. Even many
low-carb and Paleo adherents repeat the mantra—choose lean meat. Many
authors of low-carb dieting books, even those that praise the virtues of eating fat,
will instruct readers to choose lean cuts of meat. That makes no sense. Fat is not
the enemy! Fat—the right type of fat—is your friend. The natural fats in dairy
and meats, including red meats, are good for you! You should not be discarding
the fat or avoiding meat marbled in fat. Fat makes meat taste better. You should
never feel guilty about eating fat.
The ketogenic diet, including the Coconut Ketogenic Diet, is not a high-
protein diet. It is a high fat diet, with adequate, but not excessive, amounts of
protein. Fat, not protein, is the secret to the success of this diet. In fact, protein
consumption needs to be limited for optimal success, not only for weight loss but
for better overall health.
Eating lean meat without adequate fat can actually be detrimental to your
health! An excellent example of this occurred in the 1970s with a liquid protein
craze called the “protein-sparing modified fast.” The idea behind the diet was
based on the fact that cutting down on calories causes not only fat loss but also
lean tissue loss. If the dieter consumed an adequate amount of protein on a low-
carb, low-calorie diet, muscle protein would be spared from being broken down.
Theoretically, the dieter would lose only body fat without any lean tissue loss. It
was believed that the best way to consume the protein was to drink it. Almost
overnight the craze caught on and stores were stocked full of liquid protein diet
beverages.
The source of the protein in these shakes came from gelatin, a purified
protein product made from the tendons, cartilage, and skin of cattle. While
gelatin is a good source of protein, its mixture of amino acids is of lower quality,
that is, not as balanced as the amino acids you get from real foods such as eggs,
milk, meat, and fish. But that was not the main problem with the diet. A much
more serious issue was the complete absence of fat. Without fat, protein (amino
acids) cannot be properly metabolized—regardless of the quality. Fat is essential
for complete protein metabolization. As a consequence, people following this
diet for any length of time became malnourished and sick, many of them died
from heart failure even though they had no signs of heart disease. Taking
vitamin supplements and even supplementing the diet with a small portion of
lean meat did not help, people still died, at least 60 in all, thousands more
became ill. Popularity of the diet quickly faded, although liquid protein shakes
and meals are still available.
The sickness that occurs from eating lean protein without an adequate source
of fat is called “protein poisoning,” also referred to as “rabbit starvation.”
Symptoms can include diarrhea, headache, fatigue, low blood pressure, slow or
erratic heart rate, and general feelings of discomfort. Without adequate fat,
protein can actually become toxic. This fact has been known and documented for
centuries. In ages past, our hunter-gatherer ancestors didn’t eat lean meat—they
avoided it when possible. They went for the fattiest meat possible and relished
fatty organ meats and bone marrow. They would not eat lean meat because they
knew that without an adequate source of fat, it could be harmful, even deadly.
The Eskimos of northern Canada and Alaska were familiar with protein
poisoning. Traditionally, their diet consisted almost entirely of meat, yet they
knew the importance of getting an adequate amount of fat. They always carried
seal oil or other fats with them to supplement their meals. All meat was dipped
into a bowl of seal oil, like a dipping sauce, before being eaten. In addition to
fish and seals, they hunted caribou, moose, fox, bear, geese, ptarmigan, and
other game, but they generally avoided rabbit. Arctic rabbits are very lean and
they would not hunt them unless they had plenty of fat available for dipping.
They had learned that eating too much rabbit would make them sick. Even if
they could eat enough rabbit meat to fill them up, including the organ meats,
which provided a complete high-quality source of protein, without added fat they
would become sick. You could live longer consuming only water with no other
source of food than you could on a diet of water and all the rabbit meat you
could eat. Among the Eskimos and Canadian Indians it was known that eating
rabbit brought on death from “starvation” quicker than a complete abstinence of
food, thus the term “rabbit starvation.” The same would happen if they ate too
much of any source of lean meat, including caribou that had lost their reservoir
of summer fat and were exceedingly thin.
Arctic explorer and anthropologist Vilhjalmur Stefensson (1879-1962) wrote
extensively about his years living off the land in the Canadian Arctic, just as the
primitive Eskimo. He describes how at one point he and his companions were
forced to hunt and eat lean caribou because of a lack of other food. He was
aware of the Eskimo’s reluctance to eat lean meat, but the lack of food
compelled them to eat it anyway. Within a couple of weeks they all became
deathly ill. Only when they got a source of fat did they recover. At other times
when food was scarce and they had seal oil available, they would survive by just
eating the seal oil. Unlike lean meat, eating just the oil did not cause them any
harm.
When Stefensson wrote about living off of meat and fat without any
vegetable foods and maintaining good health, he was criticized by the doctors of
his day. They claimed it was impossible, he would get scurvy or some other
deficiency disease. To prove them wrong Stefensson and one of his arctic
companions, Karsen Anderson, agreed to live on nothing but meat and fat for
one year under the observation of a medical team at Bellevue hospital in New
York City. The year was 1928. Both men completed the year-long experiment
without any deficiency diseases and ended the experiment in excellent health.
Although this story is often told to illustrate the safety of eating meat, it really
demonstrates the safety of eating fat. While they ate different cuts and types of
meat, none of it was lean, and 79 percent of their calories came from fat—mostly
saturated fat.12
Curious about what Stefansson wrote regarding eating lean meat, Dr. Eugene
DuBois, who headed the experiment, wanted to see what effect a lean meat diet
would have. Reluctantly, Stefansson agreed to temporarily restrict his diet to
lean cuts of meat, while Anderson would eat whatever mix of fat and meat he
wanted. This sub-experiment was conducted at the very beginning of the study,
but it didn’t last long. It only took two days for symptoms of protein poisoning
to kick in. Stefansson explains, “The symptoms brought on at Bellevue by an
incomplete meat diet (lean without fat) were exactly the same as in the Arctic,
except that they came on faster—diarrhea and a feeling of general baffling
discomfort. Up north the Eskimos and I had been cured immediately when we
got some fat. Dr. DuBois now cured me the same way, by giving me fat sirloin
steaks, brains fried in bacon fat, and things of that sort. In two or three days I
was all right, but I had lost considerable weight.”
 Anderson, on the other hand, eating a mixed meat and fat diet experienced no
problems. It only took a couple of days at Bellevue for symptoms of protein
poisoning to appear. In the Arctic it took 2 to 3 weeks. Stefensson speculated
that the reason for the difference in time was that when they ate lean caribou in
the arctic, they got a little fat from behind the eyeballs and from the bone
marrow, which must have slowed down the advent of the disease. In the hospital,
he had no source of fat so symptoms came on much faster.
When primitive humans went looking for game, they didn’t hunt for lean
animals, they went for the fattest they could find. They relished in the fat and ate
every bit they could get. Primitive humans knew the dangers of eating lean meat.
Low-carb and Paleo diets that advocate eating lean meats, trimming off the fat,
and low-fat dairy and other low-fat foods are harmful. High-protein diets are not
the key to successful, healthy weight loss, fat is.

THE SECRET TO SUPER SUCCESSFUL WEIGHT LOSS
Reduced Hunger
Consuming too many calories, regardless of their source, can contribute to
weight gain. Whether the calories come from carbohydrate, protein, or fat,
consuming more calories than what is needed immediately by the body is
converted into body fat. While eating fat has a metabolic advantage, if you
consume fat along with excessive amounts of carbohydrate, you lose that
advantage. Even eating too much fat in excess of daily caloric needs can
sabotage weight loss efforts. The one thing all weight loss diets have in common
is the reduction in total calorie consumption. Even the ketogenic weight loss diet
is most effective when total calorie consumption is limited.
What is the biggest stumbling block to successful weight loss? What aspect
about dieting causes more pain and contributes to the failure of the diet more
than any other? The answer is hunger. Constant nagging hunger makes dieting
tortuous and doomed to failure. If the pangs of hunger could be eliminated,
dieting would be much easier and far more successful.
The ketogenic diet offers the solution. Ketosis has an appetite suppressing
effect.13 If you can conquer the endless feelings of hunger that accompanies
most diets, you won’t be tempted to snack or overeat at mealtime and may even
skip meals without missing them. The appetite suppressing effect of the
ketogenic diet is the secret weapon of super successful weight loss. When you go
into ketosis, hunger is greatly diminished even when you consume fewer
calories. You can cut down on your total calorie consumption and lose excess
weight without suffering from hunger, lack of energy, nervousness, irritability,
or any of the common symptoms associated with low-calorie dieting, and which
ultimately sabotages most diets. At the same time, you can enjoy eating meats,
eggs, cheese, cream, gravies, and other rich, fatty foods to your satisfaction. The
food tastes so good and is so satisfying that you can eat this way for a lifetime.
The effects of the ketogenic diet on appetite suppression was clearly
demonstrated in a study by researchers at Kraft Foods and published in the
American Journal of Clinical Nutrition.14 In this study subjects were divided
into two groups. One group ate a typical low-fat, calorie-restricted diet. Total
calorie intake was cut by 500-800 calories per day. The second group ate a low-
carb, high-fat diet without any restriction on the total number of calories
consumed per day. The low-carb group was instructed to eat three meals per day,
plus snacks and to eat until hunger was satisfied, without overeating. In essence,
only one group was actually “dieting,” the other group simply modified the types
of foods they ate, eating their heart’s content of fat, meat, and low-carb
vegetables, without regard to calories. After 12 weeks, the low-fat group on
average lost 5.5 pounds (2.5 kg) and the low-carb group lost 10.8 pounds (4.9
kg)—twice the amount of the low-fat group. The low-carb group also had nearly
twice the reduction in waist circumference, losing 1.7 inches (4.3 cm) compared
to 1.1 inches (2.8 cm). Despite the fact that the low-carb group was allowed to
eat all they wanted, their hunger was satisfied with less food, and consequently,
they consumed fewer calories than the low-fat group. At the start of the study,
the average calorie intake of the low-carb and low-fat groups respectively was
2,050 and 1,961. After 12 weeks, the low-carb group was taking in on average
1,343 calories, compared to 1,500 calories in the low-fat group. The low-carb
diet satisfied the participants’ hunger without forcing them to cut calories, they
did it naturally by choice. This is a natural method of weight loss, not a forced
one accompanied by constant hunger and discomfort.
Several studies have shown that ketosis depresses hunger and reduces calorie
intake. In one study, the caloric intake of subjects on a ketogenic diet was
reduced by 1,000 calories below that being eaten by subjects on a low-fat diet in
order to produce the same level of hunger.15 Another study, which assessed
hunger and cognitive restraint, found that after a week on a low-carb diet, hunger
was reduced by 50 percent in comparison to those on a low-fat diet.16
Some researchers have suggested that part of the reason for the reduced
appetite associated with low-carb dieting may be due to lower blood insulin
concentrations. Insulin seems to promote hunger. Studies have found that foods
with high insulin responses are less satiating, and elevated insulin levels increase
food intake. Suppressing insulin secretion with the use of certain drugs, has also
shown to dampen hunger and promote weight loss.17
 When you are in ketosis, that means fat is coming out of your fat cells and is
being burned to produce energy. Blood insulin remains low, but normal, which
means there is no excess insulin in your blood that would be shoveling fat into
your fat cells. Your body transforms from a metabolic state in which you burn
sugar and store fat, into one that pulls fat out of storage and burns it. Weight loss
is the result.
Ketones provide your body with a high quality source of fuel that produces
significantly more energy than glucose. It’s like the difference you get when you
burn coal as compared to paper. With coal the fire burns hotter and longer. Even
when total calorie consumption is decreased, the body does not sense it is
starving. As a consequence, energy levels and metabolism remain normal or may
even be elevated. You can diet for extended periods of time without suffering
from a drop in metabolism that accompanies other calorie restricted diets. Since
your metabolism and energy levels remain normal, you can lose more body fat
on a ketogenic diet then you can on a complete water fast.
When you go on a ketogenic diet, you can tell when you are in ketosis by the
absence of hunger. This may take about 5 to 7 days. As strange as it may seem,
if you are hungry on a ketogenic weight loss diet, that means you are eating too
much! Reducing the amount of food you eat will put you deeper into ketosis and
actually relieve hunger.
Let me share with you experiences of some of those who have followed the
guidelines outlined in this book:

“I weighed 179 pounds, not too heavy, but still a good 20 pounds overweight
for my height. My wife often commented about my pot belly. That’s where most
of my excess weight seems to settle. I’d tried to lose the weight but constant
hunger pangs eventually foiled every attempt. I would go on a diet, cut out
fattening foods, eat more salads, and reduce my calorie intake. I’d lose a few
pounds at first, but then it became harder and harder to take the weight off. I had
to cut back more on my calories. After several weeks of starving myself, I would
conclude it just wasn’t worth the discomfort and go back to my old way of
eating.
“When I learned about the Coconut Ketogenic Diet I was excited. Here was a
diet that promised me weight loss, without the discomfort and constant feelings
of hunger. It lived up to its promise. I switched to a very low-carbohydrate, high-
fat ketogenic diet initially eating three meals a day. The fat satisfied my hunger
and I didn’t feel the need to eat as much as I had before. My meals became
smaller but still satisfying. After about a week or so my hunger had diminished
so much that I began skipping meals. I would eat breakfast, which usually
consisted of a couple of eggs and 1 or 2 ounces of meat (bacon or sausage), with
lots of fat. I would cook the eggs in three tablespoons of coconut oil and pour the
oil over the eggs before eating. Occasionally, I would include a cup of whole
milk with a little added cream, to increase the fat content. This high-fat meal was
so satisfying that when lunchtime came around I was rarely hungry. I would
either skip lunch completely or have just a light snack. The snack usually
consisted of two tablespoons of coconut oil mixed into two tablespoons of
cottage cheese. Most of the time I would just skip lunch. I wouldn’t be hungry or
even tempted to eat until dinnertime. At dinner I would eat about 6 ounces of
fatty meat and some vegetables, again with lots of added fat—coconut oil,
butter, red palm oil, bacon drippings, etc. The meals were delicious! The amount
I ate was far less than I would normally eat. The ketogenic diet really suppressed
my appetite. I never felt the hunger I had experienced with other weight reducing
diets. In comparison, this diet was a breeze.
“For my body type and activity level I should eat about 2500 calories a day
just to maintain my weight. Even though I was eating huge amounts of fat, I was
getting about 1700 calories a day, 1300 just from the fat. Except for the first
week, my energy levels were soaring. I was able to exercise three days a week as
I normally do without any drop in strength or energy. In fact, my energy levels
seemed to improve. After three months, I lost a total of 24 pounds—an average
of 2 pounds a week. I had reached my goal weight of 155 pounds. My weight
hadn’t been this low in years.”
“I have been on a low-carb, ketogenic diet for 2 years now and it’s the best
thing that’s happened in my life. I am 55 years old and all my life I have always
had a problem with weight control. I reached my limit when I weighed over 525
pounds. In just less than 2 years I have lost over 125 pounds and sill losing. I am
never hungry and my energy level is higher and my blood work constantly
improves.”
Brian C.

“I’ve been on a low-carb diet for four years and plan to stay on it for the rest
of my life (I’m 72). I started when I was diagnosed as diabetic. My blood
glucose is very well controlled with only diet and herbs. All my health indicators
are excellent and I feel wonderful. My carb intake averages about 25 grams a
day, mostly low glycemic index. I eat all the veggies I want, except the starchy. I
get lots of fiber from the veggies and flaxseed freshly ground in my coffee
grinder. I don’t count calories and am never hungry. I no longer am losing
weight but maintain a very healthy 165 pounds, down about 50 pounds from my
highest.”
 Roy H.

Motivation to Stick with the Diet
Hearing success stories helps keep up enthusiasm and maintain motivation to
stick with the diet. But there is another motivating factor. The ketosis-hunger
connection can work as a fantastic motivational tool to keep you from cheating.
It takes three days on a water fast to get into ketosis to a level where hunger is
noticeably depressed. It takes twice as long on a ketogenic diet to achieve the
same level of ketosis. This requires strict adherence to a very low-carb, high-fat,
moderate protein diet to achieve and maintain.
It only takes one meal or high carb snack (a piece of cake, candy bar, soda,
fruit juice, etc.) to kick you out of ketosis and you must start all over again. You
need several days of low carbing with hunger pangs before you get back into a
hunger suppressed level of ketosis.
Oftentimes we are tempted at a friend’s house, walking by a restaurant and
smelling the foods, at a party, and so on. We try to justify cheating by saying
“Oh, just this one little piece won’t hurt.” Big mistake! It will hurt. Just that one
little piece of pie can throw you out of ketosis (and may even make you gain
weight), and you have to start all over again. Once you are out of ketosis your
hunger pangs will come back! You will feel hungry and be tempted to eat more.
Even if you don’t eat any additional high carb foods, you will be so hungry you
will overeat allowed foods—meats and vegetables. And consequently, consume
excess calories that will stop your weight loss progress.
Any time you are tempted to consume any high carb food or drink, stop and
think of the consequences. If you eat this stuff, you will lose all the work you put
into getting into ketosis and you will have to do it over again. (Remember, it
takes 3-7 days to get back into ketosis). Eating it will also make you hungry and
crave more food. These thoughts alone should be enough to keep you motivated
to keep with the program and not cheat—even a little.

IS A HIGH-FAT DIET SAFE?
Some people have criticized ketogenic diets because of the high amount of
fat, especially saturated fat, that is consumed. They fear that eating this much fat
could be harmful and promote atherosclerosis (hardening of the arteries), heart
attacks, strokes, and other health problems. They claim that overweight people,
who are already at an increased risk of heart disease, would increase their risk by
adding more fat into the diet.
As we have seen in previous chapters, dietary fat does not cause heart
disease. That theory has been soundly disproven and researchers are now
recognizing this fact. Most people would be better off if they added more fat into
their diets. The ketogenic diet has been studied and tested and proven useful for
nearly a century without any harmful effects being noted. Epileptic patients
remain on the diet for two or more years. Thousands of people have been
following the ketogenic way of eating for years, with saturated fat being their
primary source of fat, without suffering from heart attacks or strokes as a
consequence.
In the biggest analytical study on the safety and efficacy of the classic
ketogenic diet to date, investigators failed to find any harm being done over
time, even though up to 90 percent of the patients’ calories came from fat; the
effects were all positive. “We have always suspected that the ketogenic diet is
relatively safe long term, and we now have proof,” says Eric Kossoff, MD, a
neurologist at Johns Hopkins University who participated in the study. “Our
study should help put to rest some of the nagging doubts about the long-term
safety of the ketogenic diet.”18 The effects of the ketogenic diet have been
overwhelmingly positive, whether it has been to treat a brain disorder, correct a
metabolic problem, or to lose unwanted weight.
Not only is a high-fat, ketogenic diet safe, but it brings about better overall
health in comparison to lower-fat diets. For example, researchers at the
University of Connecticut compared cardiovascular risk factors of two groups of
overweight men, one following a very low-carb, high-fat diet and the other
following a low-fat diet. Blood tests were performed at the beginning of the
study and at its conclusion 6 weeks later. Both diets showed improvements in
total blood cholesterol levels, blood insulin levels, and insulin resistance, but the
differences in these parameters between the two groups were not significant,
which shows that the high-fat diet is just as good as a low-fat diet. However,
only the low-carb group had significantly lower fasting triglycerides,
triglyceride/HDL ratio, and blood glucose levels, which showed the superiority
of the low-carb diet.
The low-carb group also had better LDL cholesterol readings. LDL
cholesterol is often referred to as the bad cholesterol because it is believed to be
the primary type of cholesterol that leaves deposits in the arteries. However,
there are two types of LDL cholesterol: one large and fluffy and the other small
and dense. The large and fluffy LDL is harmless, in fact, it is actually beneficial
because it is the type of cholesterol that is incorporated into cell membranes to
give them strength and is also used to produce many of our hormones; it is the
small dense LDL cholesterol that is associated with increased risk of heart
disease. Blood tests generally do not separate the two and only give a single
value for the total. The number for total LDL is thus completely useless. In this
study, the two types of LDL were measured separately. Total LDL cholesterol
was significantly reduced by the low-fat diet but not by the low-carb diet. On the
surface this may appear to show an advantage to the low-fat diet, but that is not
the case. While the total LDL did not change much in the low-carb diet, the type
of LDL did, decreasing the undesirable small LDL and increasing the beneficial
large LDL. Although the low-fat diet decreased total LDL, it did not
significantly improve the percentage of the good LDL.19 In addition to the better
blood lipid and sugar levels, the low-carb dieters also lost significantly more
weight, 13.5 pounds (6.1 kg) versus 8.6 pounds (3.9 kg). All these changes
indicate a much greater reduction in the risk of heart disease and diabetes in
comparison to a low-fat diet.
Researchers at Duke University performed a similar study.20 One hundred
and twenty overweight, hyperlipidemic (i.e. those with high cholesterol) men
and women volunteered for the study. Half of the subjects ate a low-
carbohydrate, ketogenic diet (less than 20 grams of carbohydrate per day) with
no calorie limit; they could eat as much meat, fat, and eggs as they wanted. The
other half ate a low-fat, low-cholesterol, calorie-restricted diet (reduced by 500-
1000 calories per day).
After 24 weeks, the low-fat group lost 10.6 pounds (4.8 kg) of body fat while
the ketogenic group lost 20.7 pounds (9.4 kg), twice as much as the low-fat
group. For weight loss, this study clearly demonstrates the advantage of the
ketogenic diet. Blood pressure, which had been slightly elevated in the test
subjects, decreased in both groups. In the low-fat group, systolic (top number)
and diastolic (bottom number) blood pressure decreased by 7.5 and 5.2 mm Hg
respectively. In the ketogenic group, systolic and diastolic blood pressure
decreased by 9.6 and 6.0 mm Hg respectively. The higher your blood pressure is,
the greater your risk of heart disease. Even a small increase in blood pressure
increases risk. The advantage again goes to the ketogenic group.
Blood triglycerides are considered an independent and separate risk factor
from cholesterol for heart disease. The higher the triglyceride value, the greater
the risk. Blood triglyceride levels dropped by 27.9 mg/dl in the low-fat group
and fell by a whopping 74.2 mg/dl in the ketogenic group, more than 2.5 times
as much as the low-fat group. HDL cholesterol is considered the “good”
cholesterol and is believed to help protect against heart disease; the higher this
number the better. HDL cholesterol decreased by 1.6 mg/dl in the low-fat group
but increased by 5.5 mg/dl in the ketogenic group.
The cholesterol ratio (total cholesterol/HDL) is considered far more accurate
as an indicator of heart disease risk in comparison to total cholesterol or LDL
values. The lower the ratio, the lower the risk. The cholesterol ratio dropped by
0.3 in the low-fat group and by 0.6 in the ketogenic group, twice that of the low-
fat group.
Another independent risk factor is the triglyceride/HDL ratio. The smaller
the ratio, the better. The low-fat group saw a drop of 0.6 while the ketogenic
group fell by 1.6, or nearly three times as much. The triglyceride/ HDL ratio is
considered one of the most accurate indicators of heart disease risk. A ratio of 6
or more indicates very high risk, a ratio of 4 or more signals high risk, and a
ratio of 2 or less is ideal, or low risk. At the end of the study, the low-fat group’s
ratio averaged 3.4 or moderate risk, while the ketogenic group averaged 1.6,
signifying a very low risk of heart disease. With each risk factor measured, the
ketogenic diet proved superior to the low-fat diet, collaborating the results of the
previously mentioned study.
Both of these studies were published in 2004. Since that time, study after
study have confirmed these results. Low-carb, high-fat, ketogenic diets, in
comparison to low-fat, calorie-restricted diets, show better results on weight
loss, body fat loss, blood pressure, HDL cholesterol, triglycerides, cholesterol
ratio, triglyceride/HDL ratio, LDL particle size, blood sugar, insulin levels, and
insulin sensitivity.21-26
Even in long-term studies lasting up to 2 years, the results have been the
same.27 High-fat, ketogenic diets have proven to be not only safe, but more
protective against heart disease and diabetes than low-fat diets.

KETOACIDOSIS
There is widespread confusion among both physicians and lay people about
the ketogenic diet and ketosis. Many doctors have voiced concerns about the use
of dietary ketosis, believing it can lead to acidosis—excessively low blood pH
(too acidic). This belief is based on observations of a life-threatening condition
sometimes seen in untreated type 1 diabetics called ketoacidosis. Ketones are
slightly acidic. The presence of too many ketones can make the blood acidic,
causing ketoacidosis, which can throw a person into a diabetic coma. Doctors
learn about ketoacidosis in school but don’t learn much about dietary ketosis or
the ketogenic diet. For this reason, they tend to view any level of ketosis as a
warning sign of keotacidosis and often caution patients about ketogenic dieting.
Regardless of what you may hear from your doctor or read on the Internet,
following a ketogenic diet will not cause ketoacidosis. Dietary ketosis is not the
same as, nor is it even similar to, diabetic ketoacidosis. The former is a normal
metabolic condition of the body that can be manipulated by diet. The latter is a
disease state that only occurs in type 1 diabetics and cannot be influenced by the
diet.
Insulin is required in order to transport glucose from the blood into the cells.
Type 1 diabetics are unable to produce an adequate amount of insulin. For this
reason, they require regular insulin injections. Ketoacidosis can occur after
eating a high-carbohydrate meal. Without an injection of insulin, glucose cannot
enter the cells and blood glucose levels can rise dangerously high. Not only is
the high glucose level toxic, but without glucose, the cells in the body literally
begin to starve to death. This is a life-threatening situation that affects the brain,
heart, lungs and all other organs. To prevent imminent death, the body shifts into
crisis mode and begins frantically pumping ketones into the bloodstream to
provide the cells the fuel they need to survive. Cells can absorb ketones without
the aid of insulin. Since none of the cells are able to access the glucose, ketones
are continually being pumped into the bloodstream as an alternative fuel source.
Ketone levels rise so high, they cause the blood to become acidic, creating a
state of acidosis.
Ketoacidosis occurs only in untreated type 1 diabetics and in very rare
occasions in severe cases of alcoholism. It cannot be triggered by diet alone.
Low-carb ketogenic diets produce ketone levels in the blood of about 1 to 2
mM/L. Extended periods of complete fasting raises ketone levels to 5 to 7
mM/L. This is as high as it gets from dietary manipulation because the body
carefully regulates ketone production. In ketoacidosis, however, ketone levels
may exceed 23 mM/L. The body is fully capable of buffering the effects of
ketones at fasting levels, but when they rise above 20 mM/L, it is beyond the
body’s ability to handle.

KETONE TEST STRIPS
A simple way to tell when you are in ketosis is by using a urine ketosis test
strip, also known as a lipolysis test strip. The strips are made of thin strips of
chemically treated paper. One end of the test strip is dipped into a fresh
specimen of urine. The strip changes color depending on the ketone
concentration in the urine. Using the test strip, a person can tell if their blood
ketone level is “none,” “trace,” “small,” “moderate” or “large.” The test is
helpful in that it indicates that the dietary changes you are making are producing
ketones and to what degree.
Another method of testing ketone levels is a blood meter. This method
requires you to prick your finger with a needle and take a blood sample. It is
much more accurate than the urine test because it tests the blood directly. The
readings are given numerically in mM/L so you get a precise number. The cost,
however, is substantially greater.
When a person is in dietary ketosis it means body fat is being dissolved and
burned for energy. In a sense, it is a measure of how much body fat is being
burned away. Testing can be useful in that it can tell you when you are in ketosis
and approximately to what degree. You can also see how changes in your diet
affect your ketone levels. If you add more carbohydrate into your diet, ketone
levels will drop. To increase ketosis you can reduce carbohydrate consumption.
This can be helpful in making sure you are not eating too much carbohydrate.
Ketone test strips sound like a great tool, and some low-carb diet programs
recommend using them, however, they are not very accurate, nor are they very
useful in a weight loss program. They were designed to test for ketoacidosis, not
dietary ketosis.
Dietary ketosis can be influenced by several factors that can affect the
readings. For example, ketone levels will vary depending on the time of day and
your level of physical activity. After waking in the morning or when you are
sedentary, readings are lower than when you are active or after exercising. The
amount of water you drink will also affect the reading on urine test strips. If you
drink a lot of water, it will dilute your urine and the ketones in it, giving a lower
than actual reading.
Readings will also be influenced by the amount and type of fat in your diet.
When a person is in ketosis, much of the fat that is eaten is transformed directly
into ketones, which raises blood ketone levels. If you eat a lot of fat, your blood
ketones will be elevated from the diet (this happens only when the body is
already in ketosis or has been fasting). Also, MCTs are converted directly into
ketones, so if you eat coconut oil, it will raise blood ketone levels as well. MCTs
produce ketones regardless of the other foods in your diet. For example, you
could eat a typical carbohydrate based diet and after eating coconut oil, test
positive for ketosis. You would be in a temporary MCT-or diet-induced ketosis,
not a metabolic ketosis. The ketones are from the fats in the diet and not from
dissolved body fat. A diet high in fat and MCTs can give a much higher reading
on urine and blood ketone tests, making the readings meaningless as an indicator
of weight/fat loss.
As a means of evaluating the degree of body fat being consumed, ketone test
strips are only accurate if you are fasting, consuming nothing but water. Even
then the amount of water you drink will affect the readings on the urine test
strips. If you eat any type of food, the readings will reflect your diet and not the
amount of fat you are burning. This is one of the reasons why the readings in the
morning, after an 8 to 12 hour fast, are generally lower than during the day when
you are active and eating.
 Ketone test strips are useful in letting you know when you are in ketosis and,
to a limited extent, the degree of ketosis—mild, medium, large. However, test
strips are not necessary, you can also tell when you are in ketosis when your
hunger decreases, and the less hungry you are, the deeper you are into ketosis. If
you do want to use the strips, the cheap urine test strips are all you would ever
need. Buying expensive blood testing equipment is totally unnecessary and
provides no additional useful information.

HIT THE REST BUTTON
Have you ever been working on the computer when it locked up on you, or
became trapped in a program that wouldn’t allow you to exit? To get out of the
situation you hit the rest button or reboot the computer to close it down and
restart afresh. When the computer comes back on, the trouble is gone and
everything is working properly.
Our bodies can be like that computer, they get locked up and won’t respond
properly. These glitches manifest themselves as symptoms like high blood
pressure, high blood sugar, insulin resistance, leptin resistance, high
triglycerides, low HDL cholesterol, indigestion, poor immune function, aches
and pains, stiff and sore joints, inflammation, low thyroid function, chronic
headaches, constipation, low energy, insomnia, obesity, and any number of other
conditions. Drugs usually don’t help matters. Most drugs are designed to ease
symptoms, not fix a problem. They mask the symptoms rather than correct the
underlying cause.
Symptoms are not in themselves diseases, but indications that something is
wrong. It’s like the low oil warning light on your car. The light can be annoying
and putting a piece of tape over it or removing the light bulb from the dashboard
won’t correct the problem. The symptom—the bright red light—may be
removed, but the underlying problem—low oil—still exists. If you ignore the
warning light, eventually your engine will overheat, burn out, and die. The same
thing happens to our bodies when we ignore the warning signs and mask them
with drugs.
Often, once you start taking a drug to ease one symptom, it causes another.
The doctor will prescribe a second drug to counter the side effects of the first,
but this second drug may cause other side effects, which will lead to another
drug, and on and on. Before long, you are taking a handful of drugs to treat all
the symptoms and still feel miserable because the underlying problem has not
been corrected. It’s like a computer that has so many programs running that it
locks up. Trying to install or run a new program won’t fix the problem and will
probably make things worse.
 Wouldn’t it be nice to have a reset button for our bodies that clears away all
of the symptoms and allows us to start over with our body chemistry back in
balance? We, in fact, do have a reset button that can do just that. The way to
activate this reset button is through the Coconut Ketogenic Diet.
The ketogenic diet was originally developed to treat epilepsy, which it does
very successfully. It reboots the brain, so to speak, allowing the body to rewire
neurological circuits and correct the underlying problem.28 The ketogenic diet
has also showed promise in treating Alzheimer’s disease, Parkinson’s disease,
ALS, Huntington’s disease, autism, multiple sclerosis, traumatic brain injuries,
stroke, and other brain disorders.29-36 In every instance, the ketogenic diet has
brought about remarkable improvement. Even in otherwise healthy people who
are not afflicted by neurodegenerative disorders, it improves mental alertness
and clarity.
The ketogenic diet has also been found to be a tremendous benefit to
diabetics. It lowers high blood sugar and insulin levels, and reverses diabetic
symptoms, such as neuropathy and nephropathy, that were once considered
irreversible.37-41
It helps restore reproductive health. Improves sperm vitality and motility,
important for successful fertilizaition.42-43 It boosts immune function and
protects against cancer.44-45 It enhances heart function by improving its
efficiency and strength while utilizing less oxygen. The heart thrives on ketones
and prefers ketones over glucose as a source of fuel. With ketones available, the
hydraulic efficiency of the heart is increased by 25 percent in comparison to
glucose.6, 46 Ketones calm inflammation. Inflammation is associated with almost
every type of disease, including heart disease, diabetes, and atherosclerosis.
Calming runaway inflammation could be helpful in alleviating the detrimental
effects of a multitude of health problems.6, 9, 47
The ketogenic diet reduces the formation of destructive free radicals formed
in the body. 48-49 Like, inflammation, free radicals are associated with most
diseases and contribute to the damage and pain they cause.
The ketogenic diet helps balance body chemistry. It resets or resensitizes
hormone receptors, reversing leptin and insulin resistance and brings about
better appetite control. It improves thyroid gland and system function, improves
blood lipid levels, balances blood sugar, normalizes blood pressure, and brings
about greater weight loss than other diets.
Some of the changes you can expect to see after going on the Coconut
Ketogenic Diet:
Weight/fat loss
 Reduced waste circumference
Reduced hunger, better appetite control
More energy
No more mid-afternoon energy crashes
More control over foods, less cravings, end addictions
Improved blood sugar levels
Reduced blood pressure, if high (will not affect normal blood pressure)
Higher HDL
Lower triglycerides
Lower cholesterol ratio
Reduced systemic inflammation (lower C-reactive protein readings)
Better sleep at night
Improved digestion
Sharper mind, more alert
Fewer aches and pains
Improved symptoms associated with low thyroid function (see list on pages
156-157)
Improved feelings of well-being

There are no harmful side effects associated with the Coconut Ketogenic
Diet. Most people are fat starved and overloaded with carbohydrate. Replacing
carbohydrate calories with fat calories can have a dramatic positive effect on
weight and overall health. Below are some comments from people who have
increased their daily fat consumption by adding coconut oil or virgin coconut oil
(VCO) into their low-carb diets.
“I have low thyroid, even on Synthroid it was borderline before starting the
VCO. That was about 6 months ago. It is in the middle of the normal range,
more than double what it was 6 months ago. I had my blood work done last
week, my cholesterol was ok, but good cholesterol was wonderful making my
ratio of bad to good 2.7. The triglycerides had reduced by 50 points. I feel better
knowing all of this and will continue…and no signs of fatty liver.”
Pat

“There is something to this VCO stuff, let me tell you. My blood pressure
went from 210/142 to 134/77, and this after actually decreasing my blood
pressure medication!”
Alice

“Once I started to read your book, I started taking the coconut oil. Within
two weeks I had my blood tested. My TSH levels greatly improved as did my
HDL/LDL cholesterol ratio. This ratio improved so drastically, that my doctor’s
office said they never saw anything like it. On top of that, I feel a lot better than I
had been for years. I can only attribute these improvements to the coconut oil. I
am so grateful for having stumbled across your book.’
Margaret

“I have diabetes and now that I’m using VCO daily with meals, I no longer
need to take any diabetes medication. Unless of course, I get foolish and have
something nice like an ice cream cone, then I would have to take a pill.
Otherwise the VCO totally controls my blood sugar.”
Bonnie

“I take 3 tablespoons daily at different times before meals and my low
thyroid is improved greatly, my blood work I just had done is better than it has
ever been. This means my cholesterol, HDL, and triglycerides have all improved
since I started on the VCO. I had the blood work done before I started and it has
been about 6 months or so and just had more blood work done and the numbers
are great. My Dr. told me to just keep doing whatever I was doing. The only
thing I have done differently is the coconut oil. I feel better, have energy I did
not have and cannot say enough about how it has helped my sense of well-
being...I had aches and pains and felt tired all the time.”
Patricia

“My cholesterol is stable and healthy. Glucose is stable which means I have
not had to sustain those nasty insulin spikes. Diabetes runs high in my family
and by keeping my blood glucose under control, I probably will avoid diabetes,
or at least prolong its onset. My itchy skin has vanished along with my
migraines. I just ran in a 5K run back in November to wave goodbye to my
49th birthday. I will run it again this coming November to welcome my fifties.
Thanks to low carb, I learned about the health benefits of coconut oil. I wonder
when the other “more healthy” diets will catch on. Women at my age generally
expect to get osteoporosis. I had to have a bone x-ray [a couple of years ago]
which revealed healthy bone mass. This struck the doc by surprise. I wasn’t
surprised because I practice a healthy low-carb diet. I have never been so
unworried about my health.”
Mary

“I am 33 pounds down and feel like I’m in my 30’s again even though I’m
pushing 65. No longer taking pain medicine and have more energy than I ever
dreamed possible. Blood pressure is down and my work friends are amazed at
how good I’m looking and feeling—no more complaining because I hurt! I
always feel great and without taking pills!”
Wendy

“I have lost 56 pounds so far and have another 20 to 50 pounds to go. I know
I’ll get there. I have added coconut oil to a low-carb diet that I’ve been on for 11
months. I am now off all prescription medications for high blood pressure,
asthma, and allergies. My cholesterol levels have improved greatly—
triglycerides were 940, and in three months have gone down to 247. I have
energy again and can exercise. A year ago I could not walk around the mall
without stopping to rest. Now I go day hiking with my hubby. The coconut oil
fits perfectly with this way of eating. I have my life back!”
Dabs

“My cholesterol dropped from 270 to 200, while my HDL soared from 30 to
56 in three months. My hypothyroidism has disappeared. The doctors are
scratching their heads. They can’t understand how I have normal thyroid levels
without medication.”
Edie

Simply adding coconut oil into your diet can bring about beneficial changes
in your health. When you combine coconut oil with a low-carb, ketogenic eating
plan, the changes can have a remarkable effect. This is the basis for the Coconut
Ketogenic Diet.

10

Is Your Thyroid Making You Fat?

Return to Table of Contents


We face a serious problem. A plague of gigantic proportions is sweeping
across the civilized world, claiming millions of victims. You could be one of
them. Unlike the plagues of the past which strike quickly, this new plague is
more deceptive. It creeps up on its victims very slowly and often goes
undetected for years. By the time you begin to suspect something is wrong,
symptoms are far advanced. What is this insidious new plague? It’s not an
infectious disease. It’s a spectrum of metabolic disorders that affect thyroid
function. They include hypothyroidism, hyperthyroidism, goiter, Graves’
disease, Hashimoto’s disease, and others. The most common being
hypothyroidism, or low thyroid function.
An estimated 20 million Americans have some form of thyroid disease. Up
to 60 percent of these people are unaware of their condition. Women are five to
eight times more likely than men to have thyroid problems. At least one in eight
women will be diagnosed with a thyroid disorder during her lifetime, many
others will go undiagnosed. Levothyroxine (e.g., Synthroid), a synthetic thyroid
hormone, is the 4th highest selling drug in the US. Thirteen of the top 50 selling
drugs in the US are either directly or indirectly related to hypothyroidism. Each
year the number of people affected by thyroid disorders continues to rise.
Your thyroid is a butterfly-shaped gland located in your neck, just below the
Adams’ apple. The thyroid gland produces two important hormones,
triiodothyronine (T3) and thyroxin (T4). Every organ and cell in our body
requires an adequate amount of thyroid hormone for proper functioning. These
hormones regulate body temperature, metabolic rate, reproduction, growth, the
making of blood cells, nerve and muscle function, the use of calcium in the
body, and more. They affect your cells’ ability to utilize blood sugar and insulin
and determine the rate at which calories are metabolized, thus having a dramatic
effect on body weight.
Your pituitary gland and hypothalamus control the rate at which the thyroid
hormones are produced and released. The process begins when the
hypothalamus—a gland at the base of your brain that acts as a thermostat for
your whole system—signals your pituitary gland to make a hormone known as
thyroid-stimulating hormone (TSH). Your pituitary gland—also located at the
base of your brain—releases a certain amount of TSH, depending on how much
T3 and T4 are in your blood. Your thyroid gland, in turn, regulates its production
of hormones based on the amount of TSH it receives from the pituitary gland. If
the thyroid does not produce an adequate amount of thyroid hormone, a low
thyroid state exists called hypothyroidism. Sensitivity to cold, lack of energy,
and weight gain are common symptoms. If the thyroid gland produces too much
hormone, it creates a hyperactive state called hyperthyroidism. Symptoms
include rapid or irregular heart rate, irritability, nervousness, muscle weakness,
unexplained weight loss, sleep disturbances, and vision problems.
Thyroid function can be influenced by many factors—genetics, diet,
chemical exposure, radiation, infection, and others. Under certain conditions the
thyroid gland can come under attack by the body’s own immune system causing
inflammation and swelling (goiter), this is called autoimmune thyroiditis.
Although relatively rare, Graves’ disease and Hashimoto’s disease are the two
most common autoimmune thyroid disorders. In the case of Graves’ disease,
antibodies produced by the immune system attack the thyroid gland, causing it to
produce excess thyroid hormone (hyperthyroidism). This overstimulation causes
the thyroid to swell. With Hashimoto’s disease, the attack by antibodies damages
the thyroid gland causing it to become underactive, producing hypothyroidism.
Doctors don’t fully understand why the immune system would attack our
own bodies leading to autoimmune disease. There are many theories. According
to David M. Derry, MD, PhD, noted thyroid researcher and author of the book
Breast Cancer and Iodine, “In the course of a minor illness, damaged thyroid
cells dump their contents into the bloodstream. Several proteins coming from the
dead cells are foreign to the body’s immune system. The immune system having
made antibodies to these proteins now attack normal thyroid tissue causing
inflammation and further death of thyroid gland cells. This mechanism is
responsible for the initiation of Hashimoto’s and Graves’ disease.”1

HYPOTHYROIDISM
When people say they have low metabolism or low thyroid function, what
they are generally referring to is hypothyroidism. How can you tell if you have
an underactive thyroid? Symptoms of hypothyroidism include overweight,
sensitivity to cold, lack of energy, muscle weakness, slow heart rate, dry and
flaky skin, hair loss, constipation, irritability, mental depression, slowness or
slurring of speech, drooping and swollen eyes, swollen face, recurrent infections,
allergies, headaches, calcium metabolism problems, and female problems such
as heavy menstrual flow and cramping. Hair loss is frequently associated with
thyroid problems. One peculiar characteristic or tell-tale sign of a thyroid
problem is the thinning of the eyebrows, and in particular the outer edge, which
may even disappear. Hair loss of the outer edge of the eyebrows is one of the
very unique signs that point specifically to an underactive thyroid. If thyroid
problems are resolved, the brows often grow back. If hypothyroidism occurs in
childhood and remains untreated, it may retard growth, delay sexual maturation,
and inhibit normal development of the brain.
If you are hypothyroid, you may not experience all or even most of above
symptoms. Severity of the symptoms depends on the degree of thyroid hormone
deficiency. Mild deficiency may cause no observable symptoms; severe
deficiency may produce many of the above conditions.
Thyroid hormones regulate metabolism. Metabolism controls the rate at
which the body uses energy to power the processes within living cells. As cells
consume energy, heat is produced. The heat produced from metabolic processes
is fairly constant, normally fluctuating less than a degree or so throughout the
day. It is lowest when we are at rest (when energy needs are low) and increases
with physical activity (when energy needs are greater). Vigorous physical
activity can raise body temperature by as much as two or three degrees.
Normal body temperature is 98.6° F (37° C). During the day body
temperature can vary up or down by a full degree (or half a degree C). A
temperature of 97.6° F (36.4° C) could be considered normal depending on the
conditions in which the reading was taken. If metabolism is low due to
insufficient secretion of thyroid hormone, body temperature would be
chronically lower than normal. Obvious symptoms would be sensitivity to cold.
Being easily chilled and frequently experiencing cold hands and feet are typical
signs of hypothyroidism.
Another consequence of low metabolism is being overweight. When
metabolism is slowed down, less energy is used. If your body doesn’t use all the
energy supplied in the foods you eat, it converts it into fat. So the lower your
metabolism, the more likely you will store fat and gain weight. For this reason,
calorie consumption alone is not the cause of overweight. A person with low
thyroid function could eat a normal amount of food and still gain weight.
There are many factors that can contribute to the development of
hypothyroidism including heredity, lifestyle, diet, and environment. In most
cases, low thyroid function can be corrected either with medication or with diet
and lifestyle changes. The following sections discuss some of common
contributing factors and offers help in overcoming this condition.

MALNUTRITION
Overweight but Undernourished
Believe it or not, the reason you may be overweight is because you are
malnourished. Yes, you read that correctly. You may be overweight because of
malnutrition. When I say this, I’m not suggesting that you run out and eat more
food. What you need to do is learn how to make wise food choices.
Malnutrition is one of the major underlying causes of obesity. How could
someone who overeats be malnourished? The amount of food you eat doesn’t
determine your nutrient status. You could stuff yourself with 10 pounds of
donuts every day and still be malnourished. Donuts are not a good source of
nutrients. They provide lots of calories but little in the way of vitamins and
minerals.
Most of the foods we eat nowadays are nutrient deficient. Processing and
refining remove and destroy many nutrients. Sugar, for example, has a total of
zero vitamins and minerals. But it does contain fattening calories. White flour,
likewise, has been stripped of its vitamin and mineral rich bran and germ,
leaving almost pure starch. Starch is nothing more than sugar. White rice is the
same. The vitamin-rich bran is removed leaving the white starchy portion
behind. Potatoes are almost all starch. The skins contain most all of the nutrients,
but how many people always eat the skins with their potatoes?
Most all of the foods we typically eat are made from sugar, white flour, white
rice, and potatoes. These foods supply roughly 60 percent of the daily calories of
most people. Another 20–30 percent comes from fats and oils. That in itself
wouldn’t be bad except the most popular oils are margarine, shortening, and
processed vegetable oils like soybean and corn oils. Oils are often hidden in our
foods. All packaged, convenience, and restaurant foods contain loads of poor
quality fats, including a high percentage of hydrogenated fats. Ugh!
For the most part, our typical diet consists of foods which are mostly empty
calories—starch, sugar, processed vegetable oils. Few of us eat fruits and
vegetables. When we do, it’s generally as condiments—pickles and lettuce on a
sandwich, tomato sauce and onions on a pizza. Our food is loaded with calories,
but nutritionally deficient. We consume lots of calories and few nutrients. The
consequence is that you can eat and eat and eat until you are overweight, yet be
malnourished.
The US Department of Agriculture states that most all of us don’t get enough
(100 percent of the RDA) of at least 10 essential nutrients. Only 12 percent of
the population obtains 100 percent of seven essential nutrients. Less than 10
percent of us get the recommended daily servings of fruit and vegetables. Forty
percent of us eat no fruit and 20 percent no vegetables. And most of the
vegetables we do get are fried potatoes (cooked in hydrogenated vegetable oil).
The Journal of the American Dietetic Association reported a study of 1,800
second-and fifth-graders in New York State and found that on the day they were
surveyed, 40 percent of the children did not eat any vegetables, except potatoes
or tomato sauce; 20 percent ate no fruit, and 36 percent ate at least four different
types of high-calorie, nutritionally poor snack foods. It’s no wonder kids
nowadays are getting fat.2
It’s bad enough that most of the foods we eat are nutritionally poor, but the
problem is compounded even further by the fact that these same foods also
destroy the nutrients we get from other foods. Sugar, for example, has no
nutrients, but it does use up nutrients when it is metabolized. Eating sugary and
starchy foods can drain the body of chromium, a mineral vital to making insulin.
Without insulin, you develop blood sugar problems like a diabetic. The more
processed our food is, the more nutrients we need in order to metabolize it.
Polyunsaturated oils, another source of empty calories, eat up vitamins E and A,
and zinc; certain food additives burn up vitamin C. A diet loaded with white-
flour products, sugar, and vegetable oil quickly depletes nutrient reserves,
pushing us further toward malnutrition. Healthy thyroid function requires good
nutrition, without it thyroid function suffers.
Consuming excessive amounts of carbohydrate also promotes insulin
resistance. Thyroid function is intrinsically liked to insulin function. If you have
low thyroid function, you likely have some level of insulin resistance as
well.3 Even when thyroid hormone production is on the low end of normal, risk
of insulin resistance is significantly increased.4

Vitamin C Deficiency
If you eat more than 200 mg of carbohydrate in a day (300 mg is typical),
mostly from refined grains and sugar, and do not eat much fresh fruit or
vegetables, I can just about guarantee that you are vitamin C deficient. This is
important because vitamin C is essential for the production of thyroid hormones.
When you eat large amounts of refined carbohydrate you can create a
vitamin C deficiency even when you are consuming the recommended dietary
allowance (RDA) of vitamin C (in the US it is 60 mg/day). If you are diabetic or
prediabetic the risks are even greater.
Glucose and vitamin C molecules are very similar in structure. Most animals
can make their own vitamin C from glucose derived from the carbohydrates in
their diets. It is a very simple process. Humans, however, cannot. We do not
have the enzymes that can make this conversion, so we must get our vitamin C
directly from the foods we eat. The similarity between glucose and vitamin C
extends beyond the molecular structure but also includes the way they are
attracted to, and enter, cells. Both molecules require help from insulin before
they can penetrate cell membranes.
Glucose and vitamin C compete with each other for entry into our cells. But
this competition is not equal. Our bodies favor glucose entry at the expense of
vitamin C. When blood glucose levels are elevated, vitamin C absorption into
the cells is severely restricted. Whenever you eat a meal that contains
carbohydrate, it will be converted into glucose, which will interfere with vitamin
C absorption. The more carbohydrate you eat, the higher your blood glucose
goes, and the less vitamin C your body utilizes. It is ironic that you can drink
sweetened orange juice or sugary breakfast cereals that are fortified with extra
vitamin C, yet the sugar in these products almost completely blocks the
absorption of the vitamin. A high-carbohydrate diet can lead to vitamin C
deficiency. If a person is diabetic or is insulin resistant (even a little), blood
glucose is elevated for extended periods of time, blocking vitamin C absorption
even more.
For this reason, diets high in carbohydrate can cause vitamin C deficiency
and, consequently, low thyroid function. The effect of carbohydrate on blocking
the absorption of vitamin C is highly significant, yet generally unrecognized by
the medical profession. It is possible to develop severe vitamin deficiency even
when the diet contains what we might consider ample sources of vitamin C.
Severe vitamin C deficiency leads to scurvy, which may include any of the
following symptoms: anemia, depression, frequent infections, bleeding gums,
loosened teeth, muscle degeneration and pain, joint pain, slow healing of wounds
and injuries, and the development of atherosclerosis (hardening of the arteries),
which can lead to heart attacks and strokes. The disease eventually leads to
death. It is far more likely for you to suffer a heart attack or stroke from eating a
vitamin C robbing, high-carbohydrate diet than by eating a high-fat diet.
Scurvy was a common disease prior to the 20th century before the cause was
discovered. Sailors were among the most prone to get the illness. During long
voyages, the fresh produce would be consumed first, leaving little more than
salted meat and hardtack for the remainder of their journey. Hardtack is a dry
biscuit made from flour, salt, and water. This was the mainstay for most sailors.
Since flour and meat are poor sources of vitamin C, scurvy often resulted. On a
vitamin C deficient diet, scurvy can surface anywhere from 1 to 3 months,
depending on the person’s vitamin reserves prior to the restricted diet.
When it was discovered that fresh produce could prevent the disease, lemons
and limes were added to sailor’s diet. The British navy was the first to supply
their crews with citrus fruits and for this reason, British sailors were often
referred to as limeys.
In the late 1800s and early 1900s many explorers traveled in search of the
Northwest Passage through the Canadian arctic or to be the first to reach the
North Pole. To prevent scurvy, they added fruits and vegetables to their standard
supplies of flour, sugar, coffee, and salted meat. Time after time, expeditions
ended in tragedy due to scurvy. Their supply of produce did not protect them. In
the early 1900s anthropologist Vilhjalmur Stefansson traveled to the Canadian
Arctic to study the Eskimo way of life. He was particularly interested in the
primitive Eskimo and lived among them for several years. During his
explorations he would bring only enough food to last a month or two. As his
supplies ran out he and his companions would live completely off the land, as
the Eskimos did. The Eskimos, he reported, ate no plant food at all, but subsisted
totally on wild game. He ate the same way for several years. He never
experienced scurvy, nor did any of the natives he lived with. Later, when he
wrote about his experiences he was met with strong criticism to his claim. It was
believed that an all meat diet was vitamin deficient and would surly cause
scurvy. To quiet his critics, Stefansson and a colleague lived on an all meat and
fat diet for an entire year without coming down with scurvy.
The reason why Stefansson and the Eskimos didn’t suffer from scurvy is
because they did not eat any carbohydrate. Even though their meat diet was very
low in vitamin C, what vitamin C they did get was absorbed because it did not
have to compete with glucose. However, when bread or flour are added, scurvy
quickly follows. Stefansson reported that others in his exploration team who ate
flour and sugar soon developed scurvy and were healed only when they resumed
their no-carb, high-fat and meat diet. Most people who eat a high-carbohydrate
diet do not develop the symptoms of full-blown scurvy, but they can still be
vitamin C deficient and suffer from mild or subclinical scurvy. This deficiency
disease can be more insidious than full-blown scurvy because the signs and
symptoms are not easy to recognize and diagnose. Health declines slowly, giving
little warning that anything is wrong until it is too late. Over time, dental health
declines, aches and pains arise, atherosclerosis develops, and thyroid function
declines. This is another good reason to reduce your carbohydrate intake.

Subclinical Malnutrition
Advanced stages of malnutrition can exhibit themselves as a number of
characteristic diseases such as scurvy (vitamin C deficiency), beriberi (thiamin
deficiency), and pellagra (niacin deficiency). Such conditions leave the body
vulnerable to infections, depress immunity, slow down healing, disrupt normal
growth and development, and promote tissue and organ degeneration. If left
untreated, all are lethal.
According to the World Health Organization, 70–80 percent of people in
developed nations die from lifestyle-or diet-caused diseases. The majority of
cancers are caused by what we put into our bodies. Heart disease, stroke, and
atherosclerosis, the biggest killers in industrialized nations, are dietary diseases.
Diabetes is a diet related disease. Numerous studies have shown that vitamins,
minerals, and other nutrients in foods protect us from these diseases of modern
civilization.
When we think of malnutrition, we usually think of emaciated drought
victims in Africa or starving people in India. In more affluent countries, the
problem is more subtle. Symptoms of malnutrition are not as evident.
Overweight people don’t look malnourished and methods of diagnosing
deficiency diseases require malnutrition to be in an advanced stage before they
can be detected.
When a variety of food is available, few people develop obvious symptoms
of malnutrition, even when their diets are nutritionally poor. Instead, they suffer
from subclinical malnutrition. Subclinical malnutrition is a condition where a
person consumes just enough essential nutrients to prevent full-blown symptoms
of severe malnutrition, but the body is still nutrient deficient and prone to slow,
premature degeneration. This condition can go on unnoticed indefinitely. In
Western countries the problem of subclinical malnutrition is epidemic. Our
foods are sadly depleted of nutrients. We eat, and even overeat, but may still be
malnourished because our foods do not contain all the essential nutrients our
bodies need to function optimally. As a result, the immune system is chronically
depressed, the body cannot fight off infections well, and tissues and cells
starving for nutrients slowly degenerate. The body, sensing a lack of nutrition,
may shift into low gear, slowing down metabolism to conserve the nutrients it is
receiving.
When the body is starved for nutrients, the stage is set for developing low
thyroid function and weight gain. In order for the thyroid gland and its hormones
to function properly you need adequate amounts of vitamins A, B12, C, D, and E;
minerals iodine, selenium, zinc, copper; and amino acids (the basic building
blocks for protein). A deficiency in any one can cause low thyroid function. For
example, in order to make the thyroid hormone thyroxin, the thyroid gland needs
iodine and the amino acid tyrosine. A diet lacking in tyrosine containing protein
or iodine will depress thyroid function. Because of the great importance iodine
has on thyroid function, the following chapter will cover it in more detail. Meat
and other animal products are important because they not only supply protein but
also vitamins A and B12. Vitamin A can be produced from beta-carotene found
in plant foods, but some people have difficulty making the conversion. Vitamin
B12 is only available in animal products and cannot be synthesized from other
nutrients. Vitamin and mineral supplementation may be necessary to assure
complete nutrition.

Food Additives
I have already discussed the effects of sugar, artificial sweeteners, and high
fructose corn syrup and how they affect your weight. Many other food additives
also contribute to the battle of the bulge.
If you want to get fat, one surefire way is to eat foods containing
monosodium glutamate (MSG). MSG is a flavor enhancer as well as a belly fat
enhancer. When researchers want to do obesity studies with mice they first need
to create obese mice. There is no strain of rat or mice that is naturally obese, so
the scientists inject them with MSG when they are first born. MSG triples the
amount of insulin the pancreas creates, causing the rats to become obese.5 When
we eat foods containing MSG, the same thing happens to us.
MSG may be one of the primary culprits fueling our obesity epidemic. It is
found in everything from canned soup and lunch meats to potato chips and salad
dressings. It’s found in thousands of packaged, canned, boxed, and frozen foods.
If MSG is not listed in the ingredient label that doesn’t mean it is not there.
Manufacturers use a variety of ingredients that contain MSG without actually
having to specifically list it as an ingredient. Other ingredients that contain MSG
include hydrolyzed vegetable protein, bouillon, glutamic acid, glutamate,
calcium glutamate, autolyzed yeast, yeast extract, textured protein, soy protein,
whey protein isolate, and natural flavoring, among others. The list can go on and
on and you could never remember all the different names.
All these food additives are used in packaged, prepared foods. The safest
way to avoid MSG and other harmful additives is to simply not eat these types of
foods. Instead, eat fresh produce, meats, eggs, and dairy— real foods. These are
the foods that supply the best nutrition with the least additives. Whenever you
read an ingredient label and see MSG, think of it as a fat enhancer that will
convert whatever you eat with it into body fat.
Fats and oils are common food additives. When vegetable oils are
hydrogenated, the chemical process transforms natural fatty acids into strange
creatures called trans fatty acids. When consumed, these toxic artificial fats are
incorporated into our cells and organs just like natural fats. However, they don’t
function like normal fats and can disrupt normal cellular processes. These fats
can wreak havoc on the thyroid, pituitary, and other glands involved in
governing and controlling metabolism and body weight. Partially hydrogenated
vegetable oil is a common food additive. If you see it listed on the ingredient
label, don’t eat it. Your thyroid will be happy.
Non-hydrogenated vegetables oils can be a problem as well, especially when
they are used in packaged, prepared foods or in deep frying (e.g, in french fries,
potato and corn chips, onion rings, fried fish, chicken nuggets, donuts, etc.).
While we need some polyunsaturated fats in our diet, the overconsumption of
these fats can potentially promote weight gain. For instance, they can depress
thyroid activity, thus lowering metabolic rate. Any polyunsaturated vegetable oil
that is added to a packaged, processed food has been damaged. The reason
vegetable oils can be a problem is because they oxidize quickly and become
rancid. Oxidized oils block thyroid hormone secretion, its movement in the
circulatory system, and the response of tissues to the hormone.6
As you learned in Chapter 3, polyunsaturated vegetable oils are highly
vulnerable to oxidation. Exposure to heat, even low cooking temperatures,
accelerates oxidation and free-radical generation. Since free radicals are toxic,
our bodies have a built-in defense mechanism—antioxidant enzymes.
Antioxidants neutralize free radicals. We get the building blocks for antioxidant
enzymes from our foods. Nutrients such as vitamins A, C, and E and minerals
selenium, copper, and zinc are essential in synthesizing our defensive
antioxidant enzymes. For example, zinc and copper are needed to form
superoxide dismutase, one of our most potent antioxidant enzymes. In addition
to vitamins and minerals, plants contain a variety of phytochemicals with potent
antioxidant properties, such as beta-carotene, lutein, lycopene, anthocyanins, and
others.
The overconsumption of polyunsaturated oils, particularly those that have
been damaged by excessive heat, can produce such a large number of free
radicals that our body’s antioxidant reserves can quickly become exhausted. This
leads to a deficiency in essential antioxidant nutrients. These nutrients are not
only used to form antioxidant enzymes but are used in thousands of other
enzymes necessary for the proper regulation and function of our bodies.
Vitamins C and E, selenium and other antioxidant nutrients are essential for
the production and utilization of thyroid hormones. When these nutrients are
deficient, due to either eating a nutritionally poor diet or consuming excessive
polyunsaturated oils, thyroid function suffers. Studies have shown that excessive
use of polyunsaturated oils can interfere with thyroid gland and system function,
leading to hypothyroidism.7-8
Selenium is crucial for both the production of T4 in the thyroid gland and
essential for the conversion of T4 to T3.9 A diet high in polyunsaturated oils also
interferes with the conversion of T4 to T3, probably because it drains selenium
reserves.10 A deficiency in any number of antioxidant nutrients can lead to
thyroid dysfunction. Free radicals themselves can also interfere directly with T4
to T3 conversion. Reducing the amount of polyunsaturated oils in the diet and
adding antioxidant nutrients can improve thyroid function.11-13
Oxidized polyunsaturated vegetable oils are not the only source of free
radicals that attack our bodies; free radicals can also be generated by chemical
food additives, alcohol, tobacco smoke, toxic metals (e.g., mercury, lead,
aluminum), polluted air, and other environmental toxins. Even if you avoided all
sources of polyunsaturated fat, you are still exposed to free radicals.
Consuming good sources of antioxidants is essential for maintaining good
thyroid function. Some antioxidants complement or revitalize others, so getting a
variety of antioxidants provides the best protection. While taking antioxidant
dietary supplements can be helpful, studies consistently show that antioxidants
are more effective when they are obtained from whole foods, containing dozens
of antioxidants, rather than from a tablet that supplies only a few.
When vegetable oils oxidize and go rancid they set in motion chemical
reactions that affect flavor and shorten shelf life. In an attempt to extend shelf
life as long as possible, food manufacturers add antioxidants as preservatives.
Vitamin E is often used as a natural antioxidant preservative, but the most
common are the synthetic antioxidants butylated hydroxytoluene (BHT),
butylhydroxyanisol (BHA), and tert-butylhydroquinone (TBHQ). Nearly every
cold breakfast cereal contains one or more of these synthetic antioxidants. You
will also find them in pastry, cakes, breads, cookies, salad dressings, and
chewing gum, as well as lipsticks, moisturizers, and other cosmetics. Almost any
packaged food that contains fat will likely be preserved with one of these
antioxidants. They are added to these products specifically to retard the
oxidation of polyunsaturated fats and sometimes are even added to processed
vegetables oils and margarines.
While these synthetic antioxidants may slow down fat oxidation and extend
the expiration date on packaged foods, they introduce some problems of their
own. Studies have shown that long term use (90 days or more) can be toxic to
the liver, lungs, kidneys, bladder, and thyroid gland and promote cancer—one of
the areas of major concern to researchers.14 To make matters worse, these
chemicals tend to accumulate in the body. While the amount of these chemicals
in a single serving of breakfast cereal may not cause much harm, when eaten
regularly over time they can accumulate and have potentially devastating effects.
There are many additional food additives—dyes, emulsifiers, artificial
flavorings, preservatives, and such. Some like vitamin E, citric acid, sea salt, or
non-aluminum containing baking powder are relatively benign. But many others,
particularly those with long, hard to pronounce chemical sounding names, have
raised concerns because of their potential adverse effects. It is best to avoid any
packaged food that contains ingredients with which you are not familiar.

11

Iodine and Your Health

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AN ESSENTIAL NUTRIENT
Iodine is an essential nutrient that is contained in and utilized by every cell in
our bodies. The thyroid gland contains a higher concentration than any other
organ or tissue. This gland takes up as much as 6 mg of iodide from circulation
daily to use in the production of the thyroid hormones. Three iodine molecules
are needed to make T3 (triiodothyronine) and four for T4 (thyroxine), the two
key hormones produced in the thyroid gland. These hormones are synthesized
and then stored and released from the thyroid as they are needed. Ideally, there
should always be an adequate amount of thyroid hormone available to meet the
body’s daily needs even when daily consumption of iodine varies. However,
when daily iodine intake cannot maintain the storage capacity of the thyroid
gland or meet the body’s daily needs, then a deficiency can occur, leading to low
thyroid function or hypothyroidism.
A common misconception about iodine is that its only function in the body is
for the production of thyroid hormones. The thyroid gland is not the only organ
to concentrate and use iodine. The majority of the iodine in the body is not used
for thyroid hormone synthesis, but is located in tissues outside the thyroid gland.
Large amounts of iodine are found in the salivary glands, cerebrospinal fluid,
brain, breasts, ovaries, kidneys, joints, arteries, bones, and the ciliary body of the
eye.
Iodine is essential to every cell in the human body. It is needed for
maintaining the function and structure of the mammary glands, it functions as a
protective antioxidant, displays antitumor properties, acts as a detoxification
agent, supports immune function, and protects against pathogenic bacteria.
Iodine deficiency causes a spectrum of disorders including goiter,
hypothyroidism, mental retardation, cretinism, and varying degrees of other
growth and developmental abnormalities in children. It is the world’s leading
cause of preventable brain damage. The World Health Organization (WHO)
estimates that iodine deficiency disease affects 740 million people worldwide
and that nearly 35 percent, about 2 billion, of the world’s population are iodine
deficient.1 In addition, iodine deficiency increases the risk of thyroid, breast,
endometrial, ovarian, and prostate cancers and possibly infant death syndrome
(SIDS), multiple sclerosis, and other disorders.2-4
Next to the thyroid gland, the breasts are the body’s main storage and
utilization sites for iodine. Iodine is essential for development and maintenance
of normal breast structure and function, especially in females. Milk from
lactating breasts contains four times more iodine than the amount taken up by
the thyroid gland.5 The only source of iodine for breastfeeding infants comes
from mother’s milk. Iodine deficiency in breast tissue can lead to breast cancer
and fibrocystic breast disease. In an iodine deficient condition, the thyroid gland
and the breasts will compete for what little iodine is available. As a
consequence, both tissues will be lacking.
Iodine functions as a protective antioxidant, preventing the formation of
destructive free radicals derived from polyunsaturated and monounsaturated
fatty acids. Iodine binds to the double and triple bonds of unsaturated fats,
protecting these delicate fatty acids from oxidation as they are being transported
to sites in the brain, eyes, and other organs of the body.6
Lipids (fats) make up the cell membranes throughout our bodies. Iodine
incorporates itself into the lipids that make up the cell membrane. These
substances are known as iodolipids. Iodine helps stabilize the membrane and
participates in regulating the normal life cycle of the cell.
Normal cells have a distinct life cycle, and after a period of time they die and
are replaced by new cells. For example, cells lining the digestive tract live 3 to 4
days, red blood cells live for 4 months, and skin cells live for 2 to 3 weeks. This
process of programmed cellular death is known as apoptosis. Cancer cells,
unlike normal cells, do not have a normal life cycle; the program for apoptosis
has been turned off, allowing them to keep dividing over and over and never die.
As a result, they grow unrestrained and eventually encompass and take over the
surrounding tissue.
One of the functions of iodine in cell membranes is to monitor the cell’s life
cycle and induce apoptosis at the proper time. Tissues that are properly saturated
with iodine have a greatly reduced risk of becoming cancerous. When breast
cancer is present, increasing iodine intake has shown to restore normal breast
tissue.7 Populations with a high iodine intake, like the Japanese, have low breast
cancer rates, as well as fewer thyroid problems.
Women are up to eight times more likely than men to develop thyroid
problems.8 Why are women more susceptible to hypothyroidism than men? One
reason is that women require more iodine than men. It has been estimated that if
adequate iodine is available, the thyroid gland will absorb 6 mg a day. In a 110
pound (50 kg) woman, the breasts absorb approximately 5 mg per day. A larger
women or a woman with larger breasts would absorb even more iodine. Other
tissues and organs absorb another 3 mg. All these tissues compete for the
available iodine. Since men have much smaller breasts than women, they have a
lower iodine requirement. Consequently, an iodine deficient diet will become
evident in a woman before it is noticeable in a man.

IODINE DEFICIENCY
As important as iodine is to our health, it is not present in adequate amounts
in most foods. Plants absorb iodine from the soil. We get iodine from eating
these plants and from the animals that feed on these plants. The amount in the
diet is variable and generally reflects the amount present in the soil. While iodine
is widespread in the earth’s crust, it is not very abundant. It is grouped in the
bottom third of the elements in terms of abundance.
The ocean contains the highest proportion of iodine. Land masses that have
at one time been under the ocean, are overlain by sedimentary rocks and soils
rich in iodine. Soils derived from igneous and volcanic rocks are very poor
sources. Decades of continuous farming have depleted the iodine in most inland
soils. Coastal soils are replenished by ocean spray. Even then, crops grown on
these soils have low iodine levels. Livestock feeding on crops grown on iodine-
containing soils concentrate iodine in their tissues. As in humans, iodine is
concentrated in the mammary glands of livestock and enriches their milk with
the nutrient. Whole milk, cream, butter, and other full-fat dairy products are
good sources of iodine, provided the animals’ diet contained the nutrient. Low-
fat milk and dairy products are completely devoid of it, as is margarine and
vegetable oils. The yolks of chicken eggs are also a good source. Animal fat
supplies some iodine, if they were fortunate enough to be fed crops grown on
iodine-containing soils or were given supplemental iodine. The most abundant
source of iodine comes from seafood—ocean fish, shellfish, and seaweed.
Seaweed is a particularly rich source of iodine. It captures iodine from the
surrounding water and concentrates it to about 20,000 times that of ocean.
Iodine deficiency occurs most commonly in areas of the world where the soil
and water are deficient in this nutrient. In severe cases of iodine deficiency, the
cells of the thyroid gland begin to enlarge so as to trap as many atoms of iodine
as possible. If the gland swells until it is visible, the condition is called simple
goiter. In extreme cases, the gland can grow as large as a grapefruit. Goiter
afflicts about 200 million people throughout the world, most of them in Africa.
In 96 percent of these cases the cause is iodine deficiency. Some areas are iodine
deficient because they are covered by volcanic rock and soil, such as in the
inland valleys of Oregon and Idaho, or have been stripped of iodine-containing
soils by glaciers during the ice ages, like in the Great Lakes area of the United
States and central Canada.
For many years, farmers living in iodine poor areas routinely gave their
livestock blocks of rock salt. The salt, which was mined from ancient seabeds,
supplied iodine to the cattle. Iodine from salt blocks and from trace amounts in
the feed was concentrated in their milk fat. Butter made from the milk fat of
these cows provided people with enough iodine to prevent goiter. As long as
people ate an adequate amount of butter, goiter wasn’t a problem.
During the Great Depression money was scarce, so people began using the
cheaper margarine in place of butter. For many people butter had been their
primary source of iodine. Although goiter was already a problem in some areas,
when people switched to margarine, it suddenly became an epidemic. In an
effort to prevent goiter, iodine was added to table salt.
Iodine is a very effective disinfectant and when combined with certain
organic elements can become highly toxic. Iodine has been recognized as an
essential nutrient since the 1800s, but due to fears that too much could become
harmful, iodine supplementation was set as conservative as possible. The lowest
daily dose of iodine needed to prevent goiter has become the standard. The US
Recommended Dietary Allowance (RDA) of iodine for adults is 150 mcg (0.15
mg) per day. Because needs are greater during pregnancy and lactation the
recommended amount in these cases is 220 mcg and 290 mcg per day,
respectively. Most countries have adopted similar guidelines. While these
amounts are enough to prevent goiter, the optimal intake of iodine has never
been established.
Iodized salt wasn’t the only added source of iodine in the diet. Sometime
after the introduction of iodized salt, bakeries began using potassium iodide in
their products as a dough conditioner. Potassium iodide increases the elasticity
of the dough, allowing more air bubbles to be trapped, thus giving the bread a
lighter texture. A single slice of bread supplied 150 mcg of iodine—the
government’s daily recommended dose. Since the iodization of table salt and the
addition of iodine to baked goods, the incidence of simple goiter was nearly
eliminated in the US and Canada.
In 1965 the National Institutes of Health reported that the average iodine
intake from bakery products was 726 mcg per day. In the 1970s it climbed to
over 800 mcg a day. Fearful that people eating a lot of salt and bread may be
getting too much iodine, the government put a stop to the use of potassium
iodide in baked goods. In the early 1980s bakeries discontinued the practice of
using iodine in baked goods, substituting potassium bromide for the potassium
iodide.
At about this same time, criticism was being directed toward salt as a
contributor to the increasing rate of high blood pressure. Doctors began telling
their heart disease patients to avoid salt and prescribed salt-restricted diets.
Others, fearing high blood pressure and heart disease, cut down on salt
consumption as well. Food manufacturers began making products with reduced
or no added salt. Over the past 30 plus years salt consumption has declined by 65
percent. As a result of the removal of iodine from baked goods and the reduction
in salt consumption, iodine intake has declined dramatically over the past 30
years. To make matters worse, our exposure to a number of goitrogenic
substances that interfere with iodine absorption has increased, enhancing the risk
of iodine deficiency. With the widescale use of iodized salt, iodine deficiency
was thought to be a thing of the past. While goiter is still uncommon where
iodized salt is used, iodine deficiency is occurring at near epidemic rates. David
Brownstein, MD, author of the book Iodine: Why You Need It, Why You Can’t
Live Without It, says, “Iodine deficiency is rampant.” After testing 4,000 patients
with various health problems, Brownstein says over 95 percent showed
deficiency on laboratory testing for inorganic iodine. A study conducted by
investigators at the CDC found that between 1971 and 1994 iodine levels in the
US population had declined by 50 percent.9 Iodine intake is likely even lower
today. Over the past three decades the incidence of hypothyroidism has been
steadily increasing.
Low iodine levels depress thyroid function. Severe iodine deficiency leads to
goiter and serious hypothyroidism. Moderate iodine deficiency may not show
any signs of goiter but can exhibit marked hypothyroidism. Mild iodine
deficiency can lead to subclinical hypothyroidism—displaying some of the
symptoms of hypothyroidism while thyroid hormone levels remain within the
generally recognized range considered normal. Depressed metabolism and easy
weight gain are common features of hypothyroidism, including subclinical
hypothyroidism.

THE HALOGENS
Is your tap water making you fat? As bizarre as it may sound, drinking tap
water may contribute to your weight gain. How, you ask? Water contains no
nutrients, no fat, and no calories, so how can it contribute to weight gain? It’s not
actually the water that is at fault, it’s what’s in the water that’s the problem—
halogens. Halogens are a group of related elements that include fluorine,
chlorine, bromine, and iodine.
When people talk about these elements you will often see them referred to in
two different ways, for example, fluorine and fluoride. Fluorine (ending with –
ine) refers to the element. Fluoride (ending in –ide) refers to the fluorine ion
generally combined with other elements; for example, when sodium and fluorine
combine, they form sodium fluoride. Although there are differences, the element
and ion names (fluorine/fluoride, chlorine/chloride, bromine/ bromide,
iodine/iodide) are often used interchangeably. All of the halogens in pure form
are toxic, but when combined with other elements can become less toxic or even
benign, and in the case of chloride and iodide, become essential nutrients. Even
when combined with other elements fluoride and bromide can be highly toxic.
For this reason, these toxic halogens are often used as disinfectants and as the
active ingredients in insecticides, fungicides, and rat poisons. The halogens all
have a similar structure and somewhat similar
chemical properties. In the body, fluorine and bromine compete for the same
receptors that capture iodine. In the synthesis of the thyroid hormones, for
example, these toxic halogens can be used in place of iodine. When they are, the
hormone becomes dysfunctional—useless. Iodine absorption decreases and its
excretion by the kidneys increases. As a consequence, fluorine and bromine
intake can lead to iodine deficiency, hypothyroidism, and even goiter.10
We are exposed to both fluorine and bromine in tap water. Bromine is
sometimes added as a disinfectant and fluorine is added to supposedly reduce the
risk of tooth decay. Both can contaminate water in areas where they are found
naturally in the soils or as a consequence of industrial waste. Consuming and
bathing in water containing these halogens on a daily basis can contribute to low
thyroid function, and consequently, promote weight gain. So, in this manner,
drinking tap water can be a contributing factor to your weight problem.
Of all the halogens, fluoride is perhaps the most troublesome because it has
the greatest affinity to iodine bonding sites in the body and will easily displace
iodine if present. In fact, fluoride has been used as a drug to treat
hyperthyroidism—an overactive thyroid—because it is highly effective in
blocking thyroid hormone production.
Fluoride is marketed as a means to prevent tooth decay because it is absorbed
into teeth (as well as bone and other tissues) and hardens the enamel. While
fluoride may harden the teeth, it has never been shown to actually prevent
cavities, in fact, some studies show that it increases the incidence of cavities. In
quantities typically added to drinking water it has been shown to cause a
multitude of health problems including osteoarthritis, fluorosis (discoloration of
the teeth), memory impairment, delayed brain development in children, and
psychiatric disorders, among others, in addition to hypothyroidism.11-12
Even if you don’t live in a community that adds fluoride to its water supply,
you can still be exposed to fluoridated water. Commercially produced soda, fruit
juice, sports drinks, beer, and other beverages are typically processed using
fluoridated water. Any canned or bottled product that is processed using water
can have fluoride; this includes canned vegetables and fruits. Since commercial
products do not disclose the type of water used, you have no idea which contain
fluoride and which do not.
Tea is a major source of fluoride even if the water is fluoride-free. Most
black and green tea contains fluoride. The tea plant readily absorbs fluoride from
the soil and concentrates it in the leaves. As a result, tea leaves contain high
levels of fluoride. Herbal teas are a safer option.
Fluoride is added to toothpaste, mouthwash, gum, and many other products.
You need to read ingredient labels, and choose products without fluoride.
Teflon used on non-stick cookware is made with chloroform and hydrogen
fluoride. When food is cooked, some of the fluoride is released into the food and
the air. You might think this may be a small amount, but it can give
unfluoridated water twice as much fluoride as fluoridated water and triple the
concentration of fluoride in fluoridated water. The fluoride released in the air
from Teflon coated pans, especially if they are overheated, can be high enough
to kill pet birds in the house, who are more sensitive to toxins than humans. The
DuPont company claims that its coating remains securely intact at temperatures
up to 500° F (260° C), however, pet owners have reported deaths with cooking
temperatures as low as 325° F (160° C).
Because of their toxicity, both fluorine and bromine are commonly used in
pesticides to kill insects and rodents. Fruits and vegetables almost always
contain pesticide residue and should be thoroughly washed. Since some produce
absorbs the pesticides, eating organically grown produce would be an even better
option.
Bromine can be found in a number of places. Along with chlorine, bromine
is used in hot tub and swimming pool treatments. It is added to some toothpastes
and mouthwashes, where it is used as an antiseptic and astringent. Brominated
vegetable oil is used in making soft drinks, such as Mountain Dew, Squirt, Sun
Drop, and Fresca, and in some citrus flavored sports drinks, such as lemon lime
and orange flavored Gatorade. Brominated vegetable oil is added to citrus drinks
to help suspend the flavoring in the liquid.
Since the 1980s bakeries have replaced potassium iodide with potassium
bromate. In the 1970s a single slice of bread contained 150 mcg of iodide, which
supplied recommended dietary requirement for this nutrient. Today bread
contains roughly the same amount of bromine, which means that if you eat
several slices of bread a day, you are consuming huge amounts of bromine. If
you eat commercially made sandwich bread, hamburger buns, donuts and other
baked goods, or bread at restaurants, your thyroid may be screaming, “No more
bromine!”
Chlorine gas (Cl2), like iodine gas (I2), is highly toxic. In pure form, both
chlorine and iodine are used as disinfectants. However, when they are combined
with potassium, sodium, or other metallic elements they form salts that are
harmless and even beneficial. Table salt is composed of sodium chloride (NaCl).
Like iodide (I-), chloride (Cl-) is an essential nutrient. Chloride is necessary for
all known species of life. Along with sodium, it is the fifth most abundant
mineral in the human body. Unlike fluoride and bromide, chloride generally
does not interfere with iodine absorption or utilization in the body.
When combined with hydrogen and/or oxygen, chlorine can become a strong
oxidizer and produce some very toxic compounds. One of these is perchlorate—
a common environmental pollutant found in surface and groundwater and,
unfortunately, tap water. Perchlorate consists of one chlorine atom surrounded
by four oxygen atoms. In the form of perchlorate, chlorine can displace iodine in
our bodies. Contamination of our water supply from perchlorate is widespread
and is increasing.
Much of our exposure to the toxic halogens comes from baked goods and
tainted tap water. High-carbohydrate foods and beverages such as sodas, juices,
breads, and other baked goods can be sources of thyroid strangling halogens.
Going on a low-carb or ketogenic diet would eliminate these troublemakers.
Drinking filtered water would remove fluorine, bromine, and perchlorate.
Washing your fruits and vegetables or eating organically grown produce would
help to eliminate halogen-containing pesticide residue.

DIETARY GOITROGENS
Some of the foods we eat each day depress thyroid activity and promote
hypothyroidism. These foods contain antithyroid substances called goitrogens.
Goitrogens interfere with the uptake of iodine and the production and function of
thyroid hormones and can even induce goiter formation. Goiter caused by toxins
in foods is called toxic goiter.
Ironically, what some people consider to be health foods, contain the most
goitrogens. All cruciferous vegetables (the cabbage family) contain goitrogens.
This would include cabbage, cauliflower, brussels sprouts, mustard greens,
broccoli, bok choy, turnips, kohlrabi, kale, collard greens, radishes, and
horseradish. Eight million people worldwide, mostly in Africa, have toxic goiter
because of the overconsumption of cruciferous vegetables. Legumes also contain
goitrogens. This includes soybeans, peas, lentils, kidney beans, etc. Two more
products that are commonly sold in health food stores are goitrogenic—rapeseed
(canola) and flaxseed. Canola oil is found as an ingredient in many products,
especially baked goods. Flaxseed is not only used as a dietary supplement, but in
numerous products.
Does this mean that you should avoid all these foods? Fortunately, most
goitrogens are heat sensitive and are neutralized when cooked. Fermentation also
reduces goitrogenic activity. When these foods are cooked or fermented the
goitrogenic toxins can be significantly reduced or eliminated, making the foods
safer to eat. For most people, who are getting an adequate amount of iodine,
eating small amounts of these vegetables raw is not harmful. If you suspect you
have a thyroid problem, however, it is best that you stay away from them unless
they are cooked or fermented.
Of all the goitrogenous foods, soybeans pose the greatest threat. The
antithyroid substances in soy are not destroyed by cooking. Soy products such as
tofu and texturized vegetable protein have gained a great deal of popularity,
particularly as meat extenders or replacements. But you say you don’t eat soy?
Think again. If you eat like most people, you’re consuming soy in one form or
another every single day whether you know it or not. Since soy is used in a wide
assortment of foods, exposure can come from many sources. Soy byproducts
have found their way into an incredible number of everyday foods. Soy is often
used as a replacement for meat and dairy. It is disguised as everything from
cheese, milk, burgers, and hot dogs to ice cream, yogurt, and protein drinks. It’s
even in baby formula. At least 60 percent of the foods on America’s grocery
shelves contain soy derivatives—soy flour, texturized vegetable protein,
vegetable oil, partially hydrogenated oil, soy protein isolate, etc. Almost every
packaged, prepared food you pick up now contains soy in one form or another. It
makes me wonder if part of the reason why we are experiencing a growing
problem with hypothyroidism and overweight is due to the increasing amount of
soy in our food supply.
Many soy containing foods are marketed as low-fat, dairy-free, or high-
protein meat substitutes which are eaten by people conscious about their weight.
Little do they know that by eating these “low-fat” diet foods they are ruining
their metabolism, and setting the stage for obesity.
We have been bombarded with the supposed benefits of soy for so long that
many people find it hard to believe that soy promotes weight gain by interfering
with thyroid function. However, there exists a significant body of research that
demonstrates goitrogenic and even carcinogenic effects of soy products.13 There
are many reports of goitrogenic effects on children resulting from the use of soy-
based infant formula.14-15 Even healthy adults can develop thyroid problems
when they begin eating soy.16 Researchers have clearly shown that soy protein
(isoflavones) inhibits the thyroid’s ability to produce hormones.17 Soy protein
has even been linked to autoimmune thyroid disease—another mechanism that
causes hypothyroidism.18
Soy protein isn’t the only villain. Soybean oil also attacks the thyroid. The
oil doesn’t necessarily cause goiter but is equally as toxic, because it interferes
with the production and utilization of thyroid hormones. Approximately 80
percent of the oils in our diet come from soy: soybean oil, partially hydrogenated
soybean oil, margarine, and shortening. Look at ingredients labels for soybean
oil of one type or another. If you see anything that contains soy, don’t touch it.
The only exception would be soy products that have undergone a long period of
fermentation. The microbial action in fermentation neutralizes most of the
toxins. Fermented soy products include miso, soy sauce, and tempeh. Small
amounts of these items may be okay on occasion. All other soy products should
be avoided, this includes tofu.
Don’t be taken in by the argument that soy products must be safe because the
Asians have been eating them for centuries. Contrary to what the soy industry
would like you to believe, soy has never been a staple in Asia. A study of the
history of soy use in Asia shows that the poor used it during times of extreme
food shortage, and then the soybeans were carefully prepared using fermentation
to destroy the toxins. They understood the dangers of soy. Even now most
Asians eat very little soy, less than 1-2 percent of total calories. They use it
primarily as a condiment to their meals, unlike in the West where it is eaten in
relatively large quantities as a replacement for meat and dairy and as a source of
protein.19

DRUGS
There are literally hundreds of drugs that can interfere with thyroid gland or
hormone function. If possible, these drugs should be used sparingly or avoided
altogether.
Many drugs contain fluorine or bromine that block iodine absorption and T4
synthesis. Some of these have potentially lethal doses of fluorine or bromine. A
few of the most notorious are Redux and Fen-Phen, used to suppress appetite,
and Baycol, a cholesterol-lowering statin. Each of these drugs has been pulled
from the market after causing a number of deaths and disability. Beta blockers,
corticosteroids, cortisone and other steroids affect the way the body handles
thyroid hormones, blocking the conversion of T4 to T3. Large doses of
corticosteroids are so effective in reducing T3 levels that they are often used to
purposely suppress thyroid function in the treatment of severe hyperthyroidism
(overactive thyroid function). Phenobarbital (anticonvulsant, sedative),
phenytoin (antiepileptic), carbamazepine (antiepileptic), and rifampin
(antibiotic) induce metabolic degradation of T3 and T4.
Hypothyroidism and subclinical hypothyroidism have been reported in 5 to
20 percent and as much as 50 percent of people taking lithium carbonate, a drug
used to treat psychotic disorders. Goiter has been observed in up to 60 percent of
those receiving lithium for 5 months to 2 years; hypothyroidism may not be
present.
A partial list of other medications that can affect thyroid function: sulfa
drugs, antihistamines (Livostin), antidepressants (Prozac, Luvox, Paxil), antacids
(Prevacid), antibiotics (Cipro), cholesterol-lowering drugs (Lipitor),
antiarrhythmic agents (Cordarone), COPD and asthma inhalers (Atrovent),
chemotherapy drugs, ulcer medication (Pro-Banthine), and non-steroidal anti-
inflammatory drugs/NSAIDS (Celebrex, Arava, Clinoril, Aspirin). Not all of the
drugs in each of these categories have an adverse effect on thyroid function.
Ibuprofen (Motrin, Advil), for example, is an NSAID but does not depress
thyroid function. Aspirin, another NSAID, is one of the most commonly used
drugs in the world and is often prescribed as a blood thinner as well as a pain
reliever. Despite it being considered a comparatively benign drug, it has been
shown to decrease T4 and T3 levels in the blood. A measurable drop in thyroid
hormone levels can be detected after a single dose of aspirin.20 Chronic aspirin
use can lead to reduced thyroid system function.
Several medications, including iron and aluminum-containing products (such
as sucralfate, antacids, and didanosine), sodium polystyrene sulfonate, resin
binders, and calcium carbonate have been reported to impair the absorption of
thyroid hormone medication and decrease its efficacy. If you use thyroid
medication it should be taken on an empty stomach for optimal absorption.
Ironically, if you are taking thyroid hormone drugs you may also be iodine
deficient. Thyroid hormone therapy exacerbates iodine deficiency. Thyroid
drugs increase your metabolism, which increases your cell’s requirements for
iodine. If you take thyroid hormone drugs without adequate sources of iodine,
you could be making a deficiency even worse. Some symptoms of
hypothyroidism may improve while others do not—a common occurrence
among those on thyroid medication.

 IODINE INTAKE
Are You Iodine Deficient?
In the US, health agencies claim most people are iodine “sufficient,”
meaning they get enough of the nutrient from their diet, primarily from iodized
salt. This assumption is based on the RDA of 150 mcg per day. However, this is
controversial. According to a number of doctors who have successfully treated
thousands of patients with thyroid issues, the RDA is far too low. This level will
prevent goiter but not common hypothyroidism or subclinical hypothyroidism,
both of which are increasing to epidemic proportions.
The RDA for iodine was established at the lowest level possible to prevent
goiter. The need for iodine for optimal thyroid function and the need in other
tissues and organs in the body were not even considered. It was just assumed
that the RDA provided enough for the entire body. The optimal level of iodine
has never been established.
If you have low thyroid function, or symptoms like low metabolism and easy
weight gain, the reason may be due to low iodine levels. If you avoid salt like the
plague, don’t eat much seafood, and live more than 100 miles (160 km) from the
nearest coastline, then you might be iodine deficient. Also, if you eat a lot of
bread or baked goods, drink a lot of soda or sports drinks, or if you drink
fluoridated tap water, you could also be iodine deficient even if you eat seafood
and live near the coast.
David Brownstein, MD, who has been researching iodine for the last two
decades, states that over 95 percent of the patients in his clinic are iodine
deficient. Many other thyroid specialists agree with Dr. Brownstein. The need
for iodine is greater now than it has been in the past because we get less in our
foods, plus we are exposed to a larger amount and greater variety of iodine
blocking substances. The effects of a poor diet, food additives, halogens,
goitrogens, drugs, and other conditions that depress thyroid function are
amplified in the presence of an iodine deficiency. Whether you suffer from
hypothyroidism or not, chances are, you are iodine deficient. Although iodized
table salt is the most common source of iodine, I do not recommend that you get
your iodine this way. Table salt has been refined and purified, meaning all of the
beneficial trace elements that were originally in the salt have been removed.
Sodium aluminosilicate, a source of aluminium, is added to table salt as an
anticaking agent. Aluminium is a well-documented neurotoxin and has been
linked to increased risk of dementia. You don’t want to save your thyroid at the
expense of destroying your brain. I recommend using sea salt. Unrefined sea salt
contains iodine as well as many other important trace minerals that are naturally
found in seawater. Unfortunately, it does not supply enough iodine to satisfy
your daily needs, so you still need other sources of iodine in your diet. You can
increase your iodine intake by eating sea vegetables (such as kelp and nori) and
ocean fish. Freshwater fish are not a good source. Dietary supplements are also
available. Most natural iodine supplements are composed of dried, powdered
kelp. Although the exact amount of iodine in kelp supplements varies, since it is
a natural product, adults can easily take one to three 600 mg capsules a day.
Please note that capsule size is not an indication of iodine content. A 600 mg
capsule does not contain 600 mg of iodine. You will need to check the label on
each brand to determine the actual amount of iodine in each capsule. Kelp is a
traditional food that has been consumed safely for thousands of years. Kelp
supplements are very safe, you could easily take several times the dosages
recommended without harm.
Kelp is also a rich source of important trace minerals like copper, zinc,
manganese, chromium, and dozens of others. Trace minerals are important
because they are incorporated into various enzymes used by our bodies. Most
people can benefit from these trace minerals because they are generally deficient
in the foods that make up our typical diet. Some companies make kelp granules
that can be sprinkled on foods like a seasoning.

Lugol’s Solution
Most iodine supplements contain iodine in only one form: iodide. However,
our bodies actually need iodine in two forms. Iodine (I2) is one form, while
iodide (I-) is the other. Different tissues of the body require and absorb different
forms of iodine. The thyroid gland primarily utilizes iodide. For this reason,
potassium iodide was added to table salt. In contrast, breast tissue prefers iodine.
Iodine deficiency can alter the structure and function of breast tissue that may
lead to breast cancer. Animal studies have shown that iodide (the form in table
salt) is ineffective at reversing the precancerous lesions of animal breast tissue,
whereas iodine is much more effective. Iodine, but not iodide, also blocks the
oxidation of polyunsaturated fats in breast tissue.21 This is important because
oxidation of fats generates free radicals that can damage cells, including delicate
DNA, leading to cancer.
The prostate gland concentrates iodine. The skin prefers iodide. Some tissues
such as kidneys, spleen, liver, blood, salivary glands, and intestines use both
forms. Because different tissues concentrate different forms of iodine, using a
supplement that contains both iodide and iodine is preferable to using only one
form. This type of iodine supplement is known as Lugol’s solution. It is not a
brand name, but a term for a mixture of iodine and iodide that has been in use for
nearly 200 years.
In 1829 French physician Jean Lugol (1786-1851), was investigating
substances that could treat tuberculosis and other illnesses and became interested
in iodine. He was experimenting with different forms of iodine. Iodine itself is
not very soluble in water. Lugol found that combining potassium iodide with
iodine increased its solubility in water. He began using a solution termed
Lugol’s Iodine that was a mixture of 5 percent iodine, 10 percent potassium
iodide, and 85 percent distilled water. Two drops of Lugol’s solution (0.1 ml)
contained 5 mg of iodine and 7.5 mg of iodide. Lugol recommend two drops per
day of his solution to treat infectious illnesses. This provided a 12.5 mg mixture
of iodine and iodide. Dr. Lugol’s solution was widely available at apothecaries
and was routinely prescribed for many different conditions. It was also used as
an antiseptic and as a disinfectant in drinking water. In the early 1900s every
hospital used it as a disinfectant. For many years it was used extensively and
safely in medical practice for treating both hypo-and hyperactive thyroid
conditions. The recommended daily intake for Lugol’s solutions was 2 to 6
drops, which supplied 12.5 to 37.5 mg total iodine/iodide. Lugol’s solution is
still available today but at lower iodine concentration (2 percent iodine and 4
percent potassium iodide), so you need 5 drops to get the same 12.5 mg of
iodine/iodide that you got from 2 drops of the original solution. The reason for
the dilution of the formula was to discourage its use in the illicit production of
methamphetamine. Lugol’s solution is a dietary supplement that can be
purchased at health food stores or online. This solution is not to be confused
with iodine tincture, which consists of elemental iodine and iodide salts
dissolved in alcohol. Iodine tincture, commonly sold as a first aid antiseptic, is
for external use only.
Iodine specialist David Brownstein, MD says he used to treat his thyroid
patients using a supplement that contained only iodide and saw only modest
success. Some patients improved, but many did not notice any appreciable
benefit. When he started using Lugol’s solution that contained a combination of
iodine and iodide, his results were significantly better. He says this form of
iodine is very safe and prescribes doses of 6 mg up to 50 mg a day.
Lugol’s solution is taken by putting a few drops in a glass of water.
Depending on how much water you use, the solution can give the water a mildly
disagreeable metallic taste. Since drop size can vary slightly, dosing using an
eyedropper can be inconsistent sometimes. For these reasons, a tablet form of
Lugol’s solution was developed called Iodoral. Iodoral is preferred by physicians
because it is easy to take and provides a consistent amount of iodine. There are
two sizes or dosages available, 12.5 mg and 50 mg.
 Note that the current RDA of iodine is only 150 mcg (micrograms), which is
equivalent to 0.15 mg (milligrams). One drop of Lugol’s solution provides 2.5
mg of iodine/iodide or 2,500 mcg, nearly 17 times the RDA. Five drops provides
12.5 mg of iodine/iodide or 12,500 mcg, or 83 times the RDA. In the 1930s
during the goiter epidemic in the US, doctors successfully treated patients using
up to 36 mg a day of Lugol’s solution. Doctors have been using these and even
higher doses for nearly 200 years without harm, demonstrating how harmless
iodine in this form is, and the inadequacy of the RDA.
Initially, Dr. Brownstein prescribed doses close to the recommended RDA.
He was hesitant to use doses higher than 1 mg because some of the research he
read speculated that iodine supplementation at this higher level might have
adverse effects and even cause hyperthyroid symptoms. However, a further,
more exhaustive review of the medical literature failed to prove that iodine in
milligram doses was ever shown to be harmful or cause hyperthyroid symptoms.
Our body’s requirement for iodine today is higher than it was a few decades
ago due the significant increase of halogens and goitrogens in the environment
and the decrease in iodine in our foods. Dr. Brownstein and a number of other
thyroid experts suggest we get about 12.5 mg daily or 83 times the RDA. He
recommends this amount not only from his personal experience in treating
thyroid diseases, but from populations around the world that consume large
amounts of iodine in their foods and have very little thyroid problems.
Mainland Japanese consume 13.8 mg of iodine per day, which is 92 times the
RDA. Japanese living on the coastal areas consume even larger amounts. Most
of the iodine comes from the seaweed in their diet. This high amount of iodine
doesn’t appear to have any harmful effect, in fact, just the opposite. In
comparison to people living in the US, they have significantly lower rates of
hypothyroidism, goiter, and fibrocystic breast disease, as well as lower levels of
breast, endometrial, ovarian, and prostate cancers. They are among the healthiest
people in the world, with the longest life expectancy.
Iodine status is known to play an important role in the prevention of breast
and other cancers. Japanese women, who have among the highest iodine intake
in the world, have the lowest rate of breast cancer. US women, who consume
only a fraction of the iodine that the Japanese do, have the highest breast cancer
rates. This is not a hereditary trait. When Japanese women move to the US and
adopt a diet lower in iodine, they experience a higher incidence of cancer than
those living in Japan.2
In the US, the risk of breast cancer in the 1960s was 1 in 20. Since that time,
iodine intake has dropped more than 50 percent and breast cancer rates have
increased to 1 in 7.
 The thyroid gland itself needs 6 mg of iodine per day.22-23 This is well above
the 150 mcg/day RDA. This is why the RDA is inadequate.

Excess Iodine
Many doctors and health writers warn of the danger of consuming too much
iodine believing that any amount over 1.1 mg (1,100 mcg) could be harmful.
They cite studies that show reducing iodine intake eases thyroid patient’s
symptoms or tell stories how thyroid patients’ symptoms intensified with iodine
supplementation. In some cases, the addition of supplemental iodine caused
symptoms of hyperthyroidism in those who had been diagnosed as hypothyroid.
Even those who have no thyroid problems are cautioned that taking too much
iodine (400 mcg/day or more) may possibly lead to hypothyroidism.24 It is
interesting that the amount cited as being enough to cause hypothyroidism in
people with normal thyroid function is only 400 mcg (0.4 mg). This seems
strange that in some people adding iodine would cause hypothyroidism and in
others it would do just the opposite.
It also seems odd that Lugol’s solution has been used by millions of people at
doses up to 50 mg/day for the past two centuries without any reported harm. In
fact, it has been used successfully to treat both hypothyroidism and
hyperthyroidism. The mainland Japanese consume on average 13.8 mg/day
without experiencing hyperthyroidism, hypothyroidism, or any ill effect. Coastal
Japanese consume as much as 80 mg/day without any apparent harm.25 Research
has shown that the thyroid absorbs up to 6 mg of iodine a day when sufficient
quantities are consumed. After observing thousands of patients on iodine
supplementation, Dr. Brownstein and others recommend 6 mg to 12.5 mg a day
with therapeutic doses up to 50 mg/day. The 1.1 mg limit is based mostly on
theory and conjecture, while the 12.5 mg dose is based on real people, in real
life, under real conditions.
There are a number of reasons for these discrepancies. Keep in mind that
much of the caution about using iodine comes from people who have
experienced unpleasant symptoms. One of the most common of these is the
claim that it causes hyperthyroidism. It is well established that if there is an
iodine deficiency causing low thyroid function, adding iodine into the diet will
improve thyroid function. This idea has been taken a step further to suggest that
too much iodine will make the thyroid function too efficiently kicking into a
state of hyperactivity.
The idea that too much iodine will cause hyperthyroidism is like saying
taking too much calcium will make your bones too dense and hard, or eating too
much protein will make your muscles too big and strong. You need calcium for
building strong bones, but eating excessive amounts of calcium will not
overbuild your bones. Likewise, we need protein but eating too much protein
will not cause it to magically soak into your muscles and give you a physique
like a young Arnold Schwarzenegger. Eating too much iodine will not cause the
thyroid to work any faster. The medically recognized symptoms of iodine excess
are goiter and depressed thyroid activity—the same as iodine deficiency. In other
words, too much iodine doesn’t make the thyroid work better or faster but worse,
just like an iodine deficiency.
In cases where people report becoming hyperthyroid after taking iodine, they
were likely on thyroid medication to treat hypothyroidism. Since they were
already hypothyroid, they were probably iodine deficient. Taking supplemental
iodine supplied the missing nutrient, allowing their thyroid glands to function
more normally and produce more hormones. However, if they were also taking
thyroid medication at the same time, the medication now being too strong, would
cause them to experience symptoms of hyperthyroidism. The iodine did not
cause the hyperthyroidism, the medication did. So when a person on thyroid
medication adds iodine, the dosage of their medication needs to be monitored.
Some low-thyroid patients have reported becoming ill or experiencing
intensified symptoms when they add supplemental iodine into their diets, fueling
the fire that iodine can be dangerous. Some report that doses as low as the RDA
were enough to cause them trouble. How is this possible? Again, iodine is not
causing the problem, it is part of the solution. People with low thyroid function
are often deficient in iodine as well as being overloaded with goitrogenic
substances like halogens and drugs. Adding sufficient amounts of iodine into the
diet can initiate a detox or cleansing reaction. Iodine competes with other
halogens for binding in the body. If there is a sufficient amount of iodine
present, it can have a strong detoxifying effect on the other halogens. Ingesting
12.5 mg to 50 mg of iodine a day crowds out the other halogens, greatly
increasing the excretion of fluoride, bromide, and perchlorate.26-27
In addition to expelling toxic halogens, iodine supplementation can purge
heavy metals as well. In one study to determine the optimal dose of iodine,
women supplemented with 12.5 mg elemental iodine daily showed increased
urine levels of mercury, lead, and cadmium after just one day.28 How does
iodine increase the removal of toxic metals? Iodine improves thyroid function,
boosting metabolism, which improves immune function. As a consequence,
iodine can have a pronounced detoxifying effect on the entire body. When these
toxins are purged from the body it can bring on a set of symptoms that resemble
an illness—diarrhea, nasal discharge, nausea, as well as intensify symptoms
associated with hypothyroidism. These symptoms are all temporary, lasting a
few days to a couple of weeks. But once the symptoms subside, you will feel
better and have fewer harmful substances poisoning your body.
Some of the studies that showed thyroid patients getting worse with iodine
supplementation may have been due to a detoxifying effect. Another reason may
be caused by a low-fat diet—the type of diet that has become standard in our
society for the past 30 plus years. Iodine is lipophilic, meaning it is attracted to
fats. This is why butter, egg yolk, and other animal fats can be good sources of
iodine. Like with very lean protein, consuming iodine without adequate fat in the
diet can be counterproductive (see pages 106-107). Absorption of iodine is
improved in the presence of dietary fat and conversely is decreased in the
absence of fat. The body needs fat to properly utilize iodine. Adding a source of
iodine without added fat in the presence of a low-fat diet could exacerbate low
thyroid symptoms, giving the false impression that iodine is harmful even in
small amounts. I suspect that many, if not all, of the studies that have shown
adverse effects of iodine supplementation are due to combining the extra iodine
with a low-fat diet.
Hypothyroidism and hyperthyroidism have been increasing rapidly over the
past three decades. At the same time, iodine intake as well as fat intake, have
declined. If iodine consumption above 400 mcg really did promote thyroid
disorders, we would be experiencing a decrease in these diseases, not an
increase.

IODINE LOAD TEST
If you are not deficient in iodine, then you certainly don’t need to
supplement your diet with more. The only sure way to tell if you have an
iodine deficiency is to test your iodine levels. The most common method of
doing this is by measuring the amount of iodine in your urine. However, that is
not a reliable method because it only measures the amount of iodine that is
leaving the body and not what the body is retaining. Exposure to goitrogenic
substances, such as bromide and fluoride, will affect how much dietary iodine is
actually absorbed, so the urine test is unreliable. A more accurate method of
measuring iodine status is the iodine load test. This test is based on the concept
that the greater the iodine deficiency, the more iodine is retained in the body and
the less it is excreted in the urine. Iodine binds to receptors throughout the body.
If the body’s receptors for iodine are sufficient in iodine, a large percentage of
the iodine consumed will be excreted in the urine.
The iodine load test involves taking 50 mg of an iodine/iodide supplement
(Iodoral). After taking the Iodoral supplement, urine is collected for 24 hours. In
an iodine sufficient state, approximately 90 percent of the 50 mg dose of
iodine/iodide will be excreted (45 mg) and 10 percent of the iodine would be
retained (5 mg). Levels below 90 percent excretion indicate an iodine deficiency.
Jorge Flechas, MD, who has been one of the leading physicians using this
method, has found after testing over 4,000 patients that the mean urinary iodine
excretion in the US is less than 40 percent. Normal should be 90 percent or
above. According to this data, most Americans are not only iodine deficient but
seriously deficient. There is a 95 percent chance that you are deficient too. If you
are, then your thyroid is underperforming, your metabolism is hampered, and
losing weight and keeping it off will be a difficult task regardless of the type of
diet used. For this reason, I highly recommend that you get an iodine load test
done. Currently there are three labs in North America doing iodine load testing.

Doctor’s Data, Inc.

3755 Illinois Avenue

St. Charles, IL 60174-2420,
USA
Phone: 630-377-8139
Toll Free: 800-323-2784
Fax: 630-587-7860
http://www.doctorsdata.com

FFP Laboratories
576 Upward Rd. Suite 8
Flat Rock, NC 28731,
USA
Toll Free: 877-900-5556
Fax: 828-697-9020
Email: ffp_lab@yahoo.com

Labrix Clinical Services, Inc.

16255 SE 130th Avenue

Clackamas, OR 97015,
 USA
Phone: 503-656-9596
Toll Free: 877-656-9596
Fax: 877-656-9756
Email: info@labrix.com

You can contact any of these labs and have them send you instructions and a
test kit. You will collect your urine for a total of 24 hours and send a sample of it
back to the lab. They will analyze it and discuss the results with you. If you are
iodine deficient you will probably be advised to take 50 mg supplemental iodine
(Iodoral) daily until your iodine excretion levels are >90 percent, then you will
cut back to a daily maintenance level. It usually takes three to six months of
iodine supplementation at 50 mg/day before iodine saturation is reached. Most
non-obese patients not exposed to excess goitrogens achieve whole body iodine
sufficiency within three months. Depending on how deficient you are, you will
be asked to do the iodine load test again after a few months to evaluate your
progress and determine your iodine status.
If you are on thyroid medications now, you will need to have your doctor
monitor the dosage of your medication when you start taking the Iodoral. The
added iodine will likely make your thyroid function better. If you experience
rapid or irregular heartbeat, nervousness, anxiety, irritability, tremor, sweating,
increased sensitivity to heat, difficulty sleeping, fatigue, muscle weakness,
changes in menstrual patterns or other symptoms indicative of hyperthyroid
activity, you know that you need to reduce your medication.
The added iodine will cause an increased excretion of fluoride, bromide,
perchlorate, mercury, lead, and other toxins. During this detoxification process
you may experience some unpleasant symptoms of elimination. Not everyone
experiences these symptoms. If you do, just let the process run its course. You
are not experiencing an illness, just a cleanse. It is not harmful. The symptoms
are a natural effect of the cleansing process. I recommend everyone get an iodine
load test done to evaluate their iodine status. This is the only way of knowing if
you are iodine deficient or not. If you are, you need to take steps now to correct
it. If you don’t, it will make losing weight all that more difficult. I recommend
you have this done before starting the Coconut Ketogenic Diet.

12

Thyroid System Dysfunction

Return to Table of Contents


WILSON’S THYROID SYNDROME
A Treatable Thyroid Problem
Linda started gaining weight after she quit smoking. Her weight swelled to
the point that she knew she had to do something. She tried losing weight on her
own without success. It was frustrating. Realizing she needed help, she went to a
weight-loss clinic and started their program. It didn’t help. They even accused
her of cheating on the diet because she wasn’t losing any weight. She tried
another weight-loss clinic with a stricter dietary program. After 6 months limited
to just 800 calories a day, she lost only 4 pounds (2 kg).
Discouraged and very depressed, she went to an endocrinologist for help. He
determined that her thyroid was underactive and prescribed Synthroid, a
synthetic thyroid medicine. It wasn’t much help. A year later she was even more
depressed, constantly tired, had headaches every day, and was still overweight.
Her doctor finally told her she would have to live with herself as she was,
overweight and tired. She told her doctor that she refused to live the rest of her
life this way. He advised her to see a psychiatrist to help her accept the way she
was. This caused her to feel even more hopeless, depressed, and discouraged.
Eventually she learned about a condition known as Wilson’s temperature
syndrome (WTS), also known as Wilson’s thyroid syndrome, which could be
causing her sluggish metabolism. She began treatment and within a few weeks
began to feel more energetic and less depressed. In just a couple of months she
lost 40 pounds (18 kg) and her fatigue was completely gone. Depression, fatigue,
and headaches were no longer a part of Linda’s daily life. Five years ago Debbie
was under an extreme amount of stress. During this time she began experiencing
headaches, dry and flaky skin, loss of energy, depression, and weight gain. She
had put on weight even though her food intake had decreased. She began to
retain fluid and her feet and ankles became so swollen and painful that, at times,
it became uncomfortable for her to stand or walk. She knew something was
wrong.
 At this point she decided to seek medical help. She went to two different
doctors and got the same answers. They could find nothing wrong. Her blood
tests were normal. They said there was nothing wrong with her thyroid or her
metabolism. They couldn’t do anything to help her.
She then learned about the Wilson’s Thyroid Syndrome Treatment Center
and made an appointment. As she filled out the patient information sheet and
checked off all the symptoms, she became embarrassed at the large number of
symptoms she had that corresponded with those on the list. Her temperature was
taken and registered below normal. She told the nurse, “That’s okay. It’s always
low.” Her low temperature, however, was a key to her failing health and
ballooning weight problem.
Although her blood tests showed her thyroid to be “normal,” she did have a
thyroid problem. Those with Wilson’s thyroid syndrome often display normal
blood test readings, yet they don’t have normal thyroid system function.
Debbie began treatment, and within a week her symptoms began to
disappear. Her family and friends could not believe the immediate changes she
was experiencing. She said she had almost forgotten what feeling good was all
about.
In Linda’s case she was diagnosed with low thyroid, but thyroid medication
did little to help alleviate her symptoms. Debbie had no measurable thyroid
deficiencies, yet she too suffered from a thyroid system problem. Both were
victims of Wilson’s thyroid syndrome (WTS). Wilson’s thyroid syndrome is a
cluster of reversible symptoms caused by dysfunction of the thyroid system.
WTS is not easily recognized by doctors because it does not show up on
standard blood tests for thyroid gland problems.
Many thousands of overweight people are affected with WTS without
realizing it. Aches, pains, and weight gain associated with Wilson’s thyroid
syndrome are often attributed to aging or some other cause. People can suffer for
years with these symptoms without realizing there is a treatment.
Treatment is very simple and in most cases permanent. With hypothyroidism
patients must take thyroid medication for life. But Wilson’s thyroid syndrome is
a reversible condition that can generally be corrected within a few months time.
After treatment is over, no further medication is usually necessary. People who
have suffered with overweight and other symptoms for 10, 20, 30 years or more
have been able to overcome the problem and get on the road to recovery and
permanent weight loss.

Thyroid System Disorder
Many overweight people suspect they have a thyroid problem which causes,
or at least contributes, to their weight problems. When someone says they have a
thyroid problem, what they are generally referring to is the function of the
thyroid gland. The thyroid gland, however, is only one part of the thyroid
system. A person can have a thyroid gland that is working normally yet still have
a thyroid system problem.
The function of the thyroid gland is actually controlled by another gland
called the pituitary—a pea-sized organ at the base of your brain. This gland is
often referred to as the “master gland” because it produces hormones that
regulate the activity of most of your other glands. One of the hormones produced
by the pituitary gland is called thyroid-stimulating hormone, or TSH. This
hormone stimulates the thyroid to produce and release its own hormones (T4 and
T3).
The amount of thyroid hormones circulating in your bloodstream is carefully
controlled by a self-regulating process known as negative feedback. When TSH
levels increase, it stimulates the production of T4 and T3. As T4 and T3 levels
go up, TSH production slows down, which is followed by a drop in thyroid
hormones, which in turn triggers an increase in TSH, and the cycle continues. In
this manner, the hormones are kept in a delicate a balance. In a sense, the
pituitary acts like a thermostat for the body that releases TSH as needed to raise
or lower thyroid hormone levels, and consequently control metabolism and body
temperature.
When taking a blood test for thyroid hormone levels, it is assumed that these
hormones are being properly absorbed and utilized by the cells. If TSH and
thyroid hormones levels are within normal parameters, it is interpreted that the
thyroid gland (and pituitary) is functioning properly and that there are no thyroid
related issues.
Some of the classic signs of hypothyroidism include fatigue, depression,
weight gain, cold hands and feet, dry skin and hair, and constipation, among
others. Patients suffering with these symptoms may suspect they have low
thyroid function and go to the doctor for a diagnosis. The standard method for
diagnosing hypothyroidism is a blood test in which TSH and thyroid hormones
are measured. A high level of TSH or low thyroid hormone levels indicates low
thyroid function. If, however, these hormone levels are within the normal range,
the assumption is that the thyroid gland is functioning normally and that there is
no thyroid issue. What about the symptoms? Why are they there? Since it is
apparent that the patient does indeed have something wrong, the doctor might
advise the patient to go home and get more sleep and eat better. If the patient
insists that something is wrong, the doctor may conclude that the symptoms are
“all in the patient’s head” and send her home with a prescription for
antidepressants, anti-anxiety drugs, diuretics, antacids, laxatives and other drugs
to treat the symptoms. None of these drugs address the real problem—thyroid
system dysfunction.
Low metabolism can be the result of either an underactive thyroid gland or a
dysfunction of the thyroid system. Blood tests can only determine thyroid gland
function. According to Denis Wilson, MD, the first to recognize and successfully
treat WTS, most metabolic or thyroid problems are not due to thyroid gland
dysfunction, but to thyroid system dysfunction. This is why so many people who
suspect metabolic problems have normal thyroid hormone levels. Wilson’s
thyroid syndrome is a thyroid system problem.
The situation with low thyroid function is similar to that of diabetes. The two
most common forms of diabetes are type 1 and type 2. In type 1 diabetes the
pancreas gland does not produce an adequate amount of the hormone insulin,
which leads to diabetes. In type 2 diabetes the pancreas may produce a normal
amount of insulin but the cells have become unresponsive to it. This is called
insulin resistance. In both cases, the symptoms are similar.
With low thyroid function you also have two major types of hypothyroidism,
you could call them types 1 and 2. As with type 1 and 2 diabetes, one is
glandular and the other is cellular. One involves an underactive thyroid gland
that is not producing adequate amounts of thyroid hormone. The other, WTS,
which could also be called hypothyroidism type 2, the thyroid gland may be
producing a normal amount of thyroid hormone but the cells are not able to
utilize it properly. In both cases, the symptoms are the same,
The thyroid gland secretes T4 (thyroxin) and T3 (triiodothyronine). Eighty to
ninety percent of the hormones released by the thyroid gland are T4. Synthroid,
and most other common synthetic thyroid medications, are composed entirely of
T4. When someone is hypothyroid (type 1), their thyroid gland is not producing
adequate amounts of T4 and T3. They are considered to have a thyroid gland
problem.
Many people with low thyroid gland activity are helped by taking
medications that supply the body with the thyroid hormone T4. By increasing
the blood concentration of T4, the body receives the hormone it needs to keep
metabolism up to normal. Taking T4, however, isn’t a cure; it’s a crutch to assist
a thyroid gland that isn’t functioning optimally. Thyroid medication must be
taken for life.
When T4 is released by the thyroid, it circulates in the blood and is absorbed
into cells. Here it is converted into T3. The great majority of the T3 in your body
comes from conversion of T4 within the cells. T4 has little biological activity.
T3, on the other hand, has four times the activity as T4 and, therefore, has far
more impact on metabolism. Thyroid system dysfunction occurs when T4 is not
adequately converted into T3. The thyroid may make normal amounts of T4,
even overproduce it, but if it is not converted to T3, metabolism will be
depressed. This is what happens in Wilson’s thyroid syndrome. T4 may be
adequate, but T3 is not. Sometimes people with WTS will also have thyroid
gland problems as well. Treatment with T4 medications does little good because
it isn’t converted to the more active T3. This is why a person can be given
thyroid medications and experience little or no real improvement.

Multiple Enzyme Dysfunction
The most characteristic feature of WTS is low or unsteady body temperature.
In fact, low body temperature is believed to be the primary cause for the
symptoms associated with low thyroid function.
Thyroid hormones control the metabolic rate of our cells and our body.
Metabolism can be described as the sum total of all the biochemical reactions in
the body. Virtually all of these reactions give off heat as a byproduct. This heat,
in turn, is what we measure as our body temperature.
Body temperature is one of those things that is tightly controlled. If your
temperature goes too high (above 107° F/41.7° C), it can cause brain damage.
Likewise, a temperature that is too low (below 90° F/32.2° C) can be just as
harmful. The ideal temperature, measured orally, is 98.6° F (37.0° C). This is
true for all people regardless of genetic background or individuality. Optimal
body temperature is a chemical constant, like water freezing at 32° F (0° C).
Whether you are in Alaska or Hawaii, water still freezes at 32° F. Our bodies are
structured to function within a very narrow range of temperatures. Any higher or
any lower starts to affect body function.
Virtually all of the chemical reactions that take place in our bodies require
enzymes for those reactions to occur. These enzymes serve as catalysts to make
chemical reactions occur at higher rates than would otherwise be possible, but do
not actually become part of the final products produced by those reactions.
Enzymes are proteins that depend upon their shape or configuration for their
activity. When they are too hot, they become too loose, when they are too cold,
they become too tight, and in either extreme the enzymes are not the right shape
and cannot function optimally. When body temperature is too low, nearly all of
the enzymes function less effectively.
The enzymes in our bodies function optimally at 98.6° F (37.0° C). The
farther away from this the temperature gets, the less effective and active
enzymes become. Even a variation of a single degree can have a significant
effect. If enzyme activity slows down, over time health problems can develop.
This is called multiple enzyme dysfunction (MED). Low metabolism can lead to
multiple enzyme dysfunction. Dr. Wilson has identified as many as 60 health
problems associated with MED. The most common include the following:

Overweight
Fluid retention/swelling
Cold hands and feet
Anxiety and panic attacks
Fatigue
Hair loss
Migraines
Depression

PMS
Decreased memory and concentration
Irritability
Low sex drive
Dry skin and hair
Constipation
Irritable bowel syndrome
Insomnia
Hives
Itchiness
Asthma
Allergies
Food intolerances/sensitivities
Slow healing from wounds and injuries
Brittle nails
Bruising easily
Heat and/or cold intolerance
Hypoglycemia
Frequent or persistent colds
Frequent urinary tract infections
Frequent yeast infections
Depressed immunity
Acne
Arthritis and joint pain
 Carpal tunnel syndrome
Ulcers
Poor coordination
Ringing in the ears
Acid indigestion
Infertility
Irregular periods

Chronically low body temperature can be the primary cause or at least a
contributing factor for any of these conditions. Those suffering from Wilson’s
thyroid syndrome won’t necessarily have all of these conditions; most will have
just a few, while others may have many. I’ve seen people with at least 16 of the
above symptoms (all of which, by the way, were significantly reduced or
eliminated by the diet and lifestyle changes discussed in this book).
How can you tell if you have WTS? One way is to check your symptoms
with the list above. Are you experiencing any of these symptoms? Many of these
symptoms can also be caused by other conditions, such as thyroid gland
dysfunction. Some people with mild WTS may have no noticeable symptoms.
The best test for WTS is simply taking your temperature. If your body
temperature is constantly below normal, enzymes are not working effectively
and you probably have a thyroid system problem. If T4 medication is of little or
no help, WTS is most likely at fault.
Low body temperature is the most characteristic feature of WTS. Some
people may say that their body temperature is “naturally” low, or that it is
“normal” for them to have a low temperature. Low body temperature is not
normal for anyone. In order for your enzymes to function optimally, your
temperature needs to be at or near 98.6° F (37.0° C). This temperature does not
vary from person to person. When the temperature does vary, it indicates a
metabolic problem.
Feeling hot all the time is not a good indication of body temperature. Many
people, particularly if they are overweight, feel hot, yet their temperatures may
be below normal. The reason they “feel” hot is that they have become
oversensitive or intolerant to fluctuations in temperature. Often, a person who is
always unbearably hot in the summer is also frigidly cold in the winter. If you
happen to be married to one of these people, you know the conflict that can take
place. During the winter one will be constantly turning up the furnace and
stacking on blankets at night, while the other turns down the heat and sleeps with
little covering. During the summer the roles may reverse. It’s a constant battle.

 What Causes Chronic Low Body Temperature?
Lisa never had much of a weight problem in her youth, but after the birth of
her third child the pounds began to stack up. It was almost like someone turned
on a switch for increased fat production. Within just a few years she gained 30
extra pounds. She didn’t eat any differently than she used to, but the weight kept
piling on. Headaches, irritability, hypoglycemia, and other health problems
began to emerge as well. She attributed the excess body fat as simply a
consequence of gaining weight during pregnancy and as part of the natural
process of getting older. Her real problem, however, was that during her last
pregnancy she had developed WTS.
Our body’s metabolism has basically three settings—fast, medium, and slow.
Metabolism shifts between all three during the day depending on different
circumstances. At times our body functions best at high speed, at other times it
prefers to go slow. Most of the time it runs at medium, not too fast and not too
slow.
Metabolism will shift into high gear in response to certain circumstances. For
instance, when we are involved in a physically demanding activity our lungs
breathe deeper and faster, our heart rate increases, and a greater amount of
oxygen is delivered to our muscles, which is necessary for energy production. If
we get an infection and become sick, metabolism increases to accelerate
production of antibodies and speed healing and repair.
Metabolism shifts into low gear when we sleep or rest or when food
consumption decreases. When we fast or even diet, the body interprets it as a
period of starvation. In response, metabolism slows down to conserve energy
and ensure survival during the time when food is less plentiful.
A normal, healthy body constantly shifts in and out of all three levels of
metabolism. When conditions that cause the body to gear up or gear down are
over, metabolism rebounds back to normal. This is the way it’s supposed to
work. However, in Wilson’s thyroid syndrome, when conditions that cause the
body to slow down are passed, the body doesn’t recover: it becomes stuck in low
gear. It can stay stuck for weeks, months, or years. Subsequent events that shift
the metabolism into low gear can crank metabolism down even lower. As
metabolism slows down, body temperature decreases. This is why some people
may have a temperature only slightly below normal while others may be off by
two or three degrees.
What causes metabolism to get stuck in low gear? It is a combination of both
stress and malnutrition. When we are under stress, the body responds by
increasing its metabolism. If you have to take an important test, run a race, or
meet a deadline at work, the body responds by pumping up metabolism. As
metabolism increases, cellular processes are all shifted into high gear. The
demand for energy to fuel these activities increases. The need for vitamins and
minerals increases because the enzymes that run all chemical activities in the
body depend on these nutrients, so vitamins and minerals are used up at an
accelerated rate. If there are enough nutrients in storage, and if the stress is
removed after a brief period of time, the body is perfectly able to cope with this
shift in metabolism.
A problem arises, however, when stress becomes chronic or severe and the
body is undernourished. When stress is frequent or very severe, there is a great
demand for vitamins and minerals for the utilization of enzymes. If the needed
nutrients are not present, the body senses a situation similar to that of starvation
and shifts into low gear. When nutrients become depleted, the body goes into a
state of exhaustion and becomes locked in low gear. It does this as a means of
self-preservation to conserve energy and nutrients that are vital to maintaining
life. Vitamins and minerals are absolutely necessary for the brain, heart, lungs,
and other vital organs to function. If these nutrients become too depleted,
permanent damage and even death can result. Slowing down the metabolism is a
means of self-preservation.
If enough nutrients are not supplied to adequately replenish the body’s
storehouse, metabolism remains stuck in low gear. Repeated episodes of stress
drive metabolism even lower, making it harder to recover. What types of stress
can bring about this situation? Any type of chronic or severe acute physical,
mental, or emotional stress, such as pregnancy and childbirth, divorce, death of a
loved one, job demands, family troubles, surgery, accidents, illness, or lack of
sleep can trigger WTS. Eighty percent of those who are affected by WTS are
women. This is understandable since the number one cause is pregnancy and
childbirth.
During times of stress, the hormone cortisol is released to increase heart rate,
fire up metabolism, boost blood sugar levels, and prepare the body for flight or
fight. As cortisol levels increase, TSH and thyroid hormones decrease. Even
mild stress, which causes slight changes in blood cortisol levels that are within
the normal range, can cause significant alterations in thyroid hormone levels.1
The lasting effects of stress and undernourishment on thyroid function were
demonstrated in a group of young, healthy military cadets. The cadets were
subjected to a combination of sleep deprivation, calorie deficiency, and intense
physical activity during a 5-day training course. The cadets’ thyroid hormone
levels declined strongly during the exercise. After the exercise was completed,
T4 levels gradually returned to normal within 4 to 5 days, T3 levels, however,
remained depressed.2 Recovery time is dependent on the health and nutritional
status of the individual. In older, less healthy individuals, thyroid function would
take longer to rebound, especially if there were any nutritional deficiencies.
Malnutrition, or rather subclinical malnutrition, is very common in our
society. Eating sweets, refined grains, and other processed foods that have been
stripped of much of their natural vitamins and minerals, has created a society of
people who are on the edge nutritionally. Pregnant women have an increased
demand for good nutrition. The unborn child demands ample nutrients for proper
growth and development and will steal them from the mother’s body if they are
not supplied in her diet. If she doesn’t eat properly, her own nutrient reserves can
become dangerously depleted. Add on to that the fact that pregnancy can be a
very stressful time. Nine months of stress culminate in several hours of arduous
labor and childbirth. It is no wonder why pregnancy and childbirth is the number
one cause of WTS.
Dieting can worsen WTS. Low-calorie diets, especially those that allow poor
quality foods, can be interpreted by the body as starvation. A body already
suffering from a lack of good nutrition will shift its metabolism even lower. This
makes losing weight harder. When “normal” eating is resumed, weight
rebounds, dragging with it a few extra pounds because now metabolism is even
lower than it was before.

How Can You Tell If You Have Wilson’s Thyroid Syndrome?
Standard blood tests can’t detect WTS. Blood tests measure the amount of
hormones in the blood, which give an indication of how well the glands are
functioning. Blood tests don’t measure what’s happening in the tissues and cells
of the body. In WTS the production of thyroid hormone is often normal, but the
processing of that hormone in the tissues can slow down, leading to an
imbalance that can leave patients with low body temperature and the classic
symptoms of low thyroid function.
Often those who have low thyroid hormone production are also affected by
WTS. According to Dr. Wilson there are “far more people with WTS than all
other low thyroid problems combined.” So WTS is a very common condition. If
you suspect a thyroid problem, it is likely WTS.
The way you can tell if you have WTS is to check for the symptoms. Look
over the list of symptoms listed on pages 156-157. Do you have any of these?
Keep in mind that even one of them is a sign that something is wrong. Illness is
not normal and dysfunction is not normal. The body tries to maintain optimal
health so long as it is allowed to. When it doesn’t have it, something is out of
place.
 Overweight is one of the most common symptoms associated with WTS.
Obviously metabolism is slow and gaining weight is easy. If you are overweight,
it may not be simply because you eat too much. Most overweight individuals
have thyroid problems that exacerbate their weight problems.
Not everyone who is overweight has thyroid system problems. But a great
many do. If you eat little and put on weight, gain weight easily, have been on
low-calorie diets in the past, eat junk foods, don’t exercise, and experience a lot
of stress, then you may have WTS. If you are female and have been pregnant or
if you were normal size as a youth and suddenly packed on weight (within a
couple of years), you may also suspect WTS.
The strongest indication of WTS is body temperature. If your average daily
temperature is consistently below normal, suspect WTS. The late Broda Barns,
MD, author of the classic text Hypothyroidism: The Unsuspecting Illness, stated,
“More information often can be brought to the physician with only the aid of an
ordinary thermometer than can be obtained with all other thyroid functions tests
combined.”

Taking Your Temperature
Simply taking your temperature once during the day isn’t a very accurate
way to evaluate body temperature. Several factors influence temperature
readings such as physical activity, climate, bathing, and eating. Our temperature
also fluctuates during the day. Temperature is normally lowest in the morning
just as you wake up. As the day progresses, temperature rises, maintains a
certain level, and at the end of the day begins to decline. This daily cycle can
vary by as much as one degree in a relatively healthy individual. If you take your
temperature in the morning you will get a lower than normal value, no matter
what your “real” temperature is.
To avoid the lows in the morning and evening you should take your
temperature during the day when your metabolism is at its peak. When you
measure your temperature at its highest, it should register as normal (98.6°
F/37.0° C). For the most accurate evaluation you should take your temperature
three times a day and average them together. If your average temperature is
normal, it should be at or near 98.6° F.
Dr. Wilson advises taking the first temperature 3 hours after arising in the
morning, the second 3 hours later, and the third 3 hours after that. For instance,
if you wake up at 6:00 a.m., take your first temperature at 9:00 a.m., the second
at 12:00 noon, and the third at 3:00 p.m. For each day, add the readings together
and divide by 3 to get the average. Take readings for at least 5 days. For women,
body temperature changes during the first few days of the menstrual cycle and
the middle day of the cycle, so avoid doing this test at these times.
Temperature should be taken by mouth. Keep the thermometer in your mouth
for at least 3 minutes. Foods can affect the temperature of the mouth, so take the
reading before or at least 15 minutes after eating or drinking. Also keep in mind
that many digital thermometers commonly used have an accuracy of plus or
minus 0.2° F (0.1° C).
When you take your temperature during the day, you are recording your
body’s normal high temperature. It should be 98.6° F (37.0° C) plus or minus
about 0.3° F (0.2° C). The farther it is from normal, the greater your chances of
WTS. If your average temperature is below 98.3° F (36.8° C), you may have
Wilson’s thyroid syndrome. Keep in mind, however, that not all low body
temperature is caused by WTS. The closer your average temperature is to
normal, the less severe your symptoms are likely to be. A person with an average
temperature of 98.3° F (36.8° C) may have no noticeable symptoms, while one
who has a temperature of 97.5° F (36.3° C) may exhibit many. It is not
uncommon for people to have mid-day temperatures as low as 96.0° F (35.5° C)
or lower. Dr. Wilson has reported some patients showing signs of WTS with
average temperatures as high as 98.4° F (36.8° C), but states that most patients
with noticeable symptoms have temperatures of 97.8° F (36.5° C) or less.


Caption: Body temperature is normally a little low in the morning and

evening. During the day it should be at or near 98.6° F (37.0° C). Those people
with WTS usually run about one degree F (2° C) lower throughout the day.

If your temperature readings vary significantly, it may also indicate a
problem with metabolism. Readings that fluctuate greatly suggest that the body
has difficulty maintaining normal temperatures. This can be a sign of possible
WTS. It’s normal for temperatures to vary 2-3 tenths of a degree under ordinary
conditions (not exercising or exposed to extremes in ambient temperatures). If it
fluctuates by a degree or more there is clearly a problem. Ideally, your
temperature should only fluctuate by 0.6° F (0.3° C) throughout the day under
normal circumstances.
If you have a normal temperature reading, yet you experience many of the
symptoms associated with WTS, your thermometer may be wrong. Dr. Wilson
advises rechecking your temperature using a different thermometer. He claims
that if a person has symptoms of WTS, the chances of having a normal
temperature are only about 1 in 200. There’s a lot better chance that your
thermometer is wrong then there is that your temperature is normal.

Treatment
Treatment for WTS is simple. The conversion of T4 to T3 is depressed
because enzymes necessary for this process are sluggish due to low body
temperature. If the body temperature can be raised to near normal for a period of
time, the enzymes will function properly. Simply raising the temperature of the
body will improve T4 to T3 conversion. As more T3 is made, metabolism speeds
up in response and body temperature increases. At some point, body temperature
remains high enough to keep T4 to T3 conversion going at a normal rate.
Temperature stays near normal, as it is supposed to, and the body can continue
on its own from then on. The entire process can be completed in as little as a few
weeks or months. In some cases, where thyroid system dysfunction is more
severe, it may take longer. Once the correction is made, body temperature
remains normal, metabolism remains normal, and enzymes throughout the body
function at a normal rate. The result is recovery from conditions caused by
multiple enzyme dysfunction, which includes the loss of excess body weight.
When metabolism is where it is supposed to be, excess weight is easier to take
off with proper dieting.
How do you raise your temperature? Oral consumption of T3 will raise blood
levels of this hormone, which in turn will stimulate metabolism and raise body
temperature. T3 must be prescribed by your doctor. Your doctor needs to be
familiar with Wilson’s thyroid syndrome; not all are and some don’t even
recognize it as an actual health condition. Before giving you any medication, a
blood test will probably be required. If your physician isn’t familiar with WTS,
the tests may only measure T4 and thyroid gland function.
Most synthetic thyroid medications (e.g., Synthroid, Levoxyl, Levothyroid,
etc.) contain only T4, and therefore, are of little value in treating WTS. Synthetic
hormone medication, which is by far the most commonly prescribed, is
accompanied by some undesirable side effects, one of which is a significant loss
of bone calcium. If you take synthetic thyroid hormone medication you should
also increase calcium and magnesium supplementation. Natural thyroid
medication (e.g., Armour, Nature-Throid, etc.) made from desiccated porcine
thyroid, is better because the hormone is essentially identical to that produced by
your body and there are few, if any, undesirable side effects. Natural thyroid
contains both T4 and the critically important T3. This is the type of thyroid
medication you would need to use.
Giving the patient T3 to stimulate metabolism and increase temperature,
brings relief to WTS patients. Dr. Wilson has been successful in treating
thousands of patients this way. Many other doctors are also treating WTS
patients, but not all have the experience, so choose a physician who is familiar
with this condition.
The thyroid hormone must be taken each day following a strict time
schedule. If the medicine is skipped only once, or even if taken a few hours late,
treatment in most cases must start over. When the medicine is not taken on time,
the body shifts back into low gear and the process of jump-starting the
metabolism must start from the beginning. The reason T3 works is that it keeps
the body’s temperature elevated at or near normal for a long enough period of
time that it allows the body to adapt and continue the process on its own. This
means that the temperature during the day must be constantly maintained near
normal for several weeks straight for the process to work.
Another drawback to T3 therapy is that if a patient does not address
nutritional needs, she can often relapse next time she encounters a stressful
situation. In this case, T3 therapy can be repeated. If a stressful situation can be
anticipated, low doses of T3 can help prevent relapse. Unfortunately, stress is a
normal part of life. We will never be free from it. Our bodies should be healthy
enough to handle stress whenever it hits.
T3 therapy is just one way to treat WTS. For severe cases, T3 therapy may
be necessary; however, diet and lifestyle changes can also accomplish the same
thing without the need of taking prescription medications. Since the WTS
responds to a rise in body temperature, any process that can accomplish that
goal, when combined with a nutritious diet, has the potential to work. In the
following chapter you will learn how to boost your metabolism naturally,
without medication, to overcome thyroid system dysfunction, as well as increase
your energy level and burn off excess calories.

13

Supercharge Your Metabolism

Return to Table of Contents


Don’t you hate them—those people who are as skinny as rails and eat like
horses? They’re full of pep and vitality, gorge themselves on all types of
fattening foods and never gain an ounce. You, on the other hand, eat a celery
stick and immediately gain five pounds. Why is that? The answer? Metabolism.
Your basal metabolic rate (BMR) is slower than theirs. They burn up more
calories with the same amount of physical activity as you. They can eat more
than you, but weigh less.
Wouldn’t it be nice if you could jumpstart your metabolism and kick it into
high gear? In this chapter you will learn how to revitalize your metabolism and
get it humming along at a more normal, healthy rate.

GOOD NUTRITION
Sandra was overweight, suffered from frequent headaches, irritability, and
depression. She always felt cold, lacked energy, and seemed to catch every cold
and flu virus that came her way. Her doctor diagnosed her with hypothyroidism
and prescribed Synthroid to go along with other medications she was taking to
ease many of her symptoms. While the medication helped some, she still didn’t
feel completely well. Concerned that her diet might be contributing to her health
problems, she stopped eating junk foods, sweets, and soy, replaced the packaged,
convenience foods she used to eat with fresh vegetables and fruits, and began
eating organic meats, eggs, and dairy. In addition to her dietary changes, she
added dietary supplements that support good thyroid function. As the changes
she made started to take effect and she began to feel better, she gradually
weaned herself off the thyroid medication. She is now completely drug-free with
normal thyroid function and feeling great. Sandra is one of many people who
have been able to reverse a diagnosis of hypothyroidism by simply changing her
diet.
Over the past few decades metabolic or thyroid system problems have
become commonplace. This rise in incidence suggests that these problems are
caused or influenced by dietary or lifestyle choices. The healthier your diet is,
the healthier you will be, and the less likely you will have a thyroid system
problem. If you have a thyroid system problem, good nutrition is required to
correct it.
One of the contributing factors for slow metabolism is malnutrition or, more
commonly, subclinical malnutrition. As noted in the previous chapter, poor
nutrition combined with repeated episodes of stress can adversely affect thyroid
system function, depressing metabolism.
Poor nutrition may also affect thyroid gland health. A lack of vitamins and
trace minerals, especially iodine, can adversely affect thyroid gland function.
Goitrogens from raw cruciferous vegetables and soy products especially, depress
thyroid gland activity.
The first step in reversing low metabolism is to eat the highest quality foods
you can afford. The highest quality foods are not necessarily the most expensive,
they are the ones that contain the highest nutritive value and the least harmful
additives or byproducts. The lowest quality foods contain the most sugar, the
greatest amount of chemical additives, and supply the lowest nutritive value.
Generally speaking foods that have had the least amount of processing are of the
highest quality. The more processing or refining a food undergoes, the lower in
quality it becomes. The way food is grown also affects its quality. Fruits and
vegetables grown in artificially fertilized soils or mineral depleted soils are less
nutritious than those grown in rich, organic soils. Organically grown foods are
produced in naturally fertilized soils and are not contaminated by pesticides, so
they are of a higher quality than non-organic foods.
Meat from grass-fed, organically raised livestock is of higher quality than
those from stockyards, fed on corn and soy and pumped up with antibiotics and
artificial hormones. Meat from either one of these sources is better than that
found in processed meats such as hot dogs and luncheon meats, which are loaded
with preservatives, artificial flavor enhancers, and other additives.
The poorest quality foods, those with the least nutrition and often the most
chemical additives, also generally happen to be high in carbohydrate like bakery
goods, breakfast cereals, desserts, candy, and so forth.
The best foods are fresh vegetables, fruits, meats, eggs, and full-fat dairy that
have undergone minimal processing. Always choose fresh foods over packaged.
Generally the more processed a food is, the lower its nutritional quality.

A METABOLIC MARVEL
Boost Energy Levels
When someone comes to me and says, “I’m always tired, what can I do to
get more energy without taking drugs or using caffeine?” My answer is quick
and simple, “Use coconut oil.”
When I tell people this, at first they’re startled. “Won’t that make me fat?” I
tell them, “No, coconut oil will give you more energy and help you lose excess
weight.”
One of the major differences between coconut oil and other fats is the way in
which it is digested and metabolized. Coconut oil is different because it is
composed predominately of medium-chain triglycerides (MCTs). Most all fats in
our diet, whether they are saturated or unsaturated, are in the form of the larger
long-chain triglycerides (LCTs). Both vegetable oils and animal fats are
composed almost entirely of LCTs. The size makes a big difference.
When we eat foods containing LCTs, the fats are slowly broken down by
digestive enzymes into fatty acids (long chain fatty acids or LCFAs), which are
small enough to be absorbed through the intestinal wall. As they pass through
the intestinal lining they are gathered together and packaged into little bundles of
fat (lipid) and protein called lipoproteins. These lipoproteins are sent into the
bloodstream, where they circulate throughout the body. As they circulate in the
blood, the fats are distributed to all the tissues of the body. With the aid of
insulin, some of these long chain fatty acids are shuttled in your fat cells. Excess
blood glucose is also converted into long chain fatty acids and stored in fat cells.
This is how fat builds up in our fat tissues.
The MCTs in coconut oil, however, are processed differently. Because of
their smaller size, MCTs don’t require pancreatic enzymes for digestion. By the
time these fats reach the intestinal tract they are already broken down into
individual fatty acids (medium chain fatty acids or MCFAs) and instead of
passing through the intestinal wall like LCFAs, they are immediately absorbed
into the portal vein and channeled directly into the liver. Here they are converted
into energy to fuel metabolism. MCFAs are not packaged into lipoproteins to the
degree that other fats are, so they don’t contribute much to your fat cells.
Coconut oil goes to the liver to produce energy, not body fat. This difference in
the way your body processes MCFAs in coconut oil is very important in respect
to metabolism and body weight.
Eating food containing MCTs is like putting high-octane fuel into your car.
The car runs more smoothly and gets better gas mileage. Likewise, with MCTs
your body performs better. Since MCTs are converted directly into energy, your
energy level increases. This energy boost is not like the kick you get from
caffeine; it’s more subtle but longer lasting. It is most noticeable as an increase
in endurance.
The fact that MCTs are digested immediately to produce energy has led
athletes to use them as a means to enhance exercise performance. Some studies
indicate this to be the case. In one study, for example, investigators tested the
physical endurance of mice that were given MCTs in their daily diet against
those given LCTs. The study extended over a six-week period. The mice were
subjected to a swimming endurance test every other day. They were placed in a
pool of water with a constant current. The total swimming time until exhaustion
was measured. While at first there was little difference between the groups of
mice, those fed MCTs quickly began to out-perform the others and continued to
improve throughout the testing period.1 Tests such as this demonstrated that
MCTs had the ability to enhance endurance and exercise performance, at least in
mice.
Another study, with human subjects, supports these findings. In this study
conditioned cyclists pedaled at 70 percent of maximum for 2 hours, then
immediately embarked on a 40K time-trial ride (lasting about an additional hour)
while drinking one of three beverages: a MCT solution, a sports drink, or a
sports drink/MCT combination. The cyclists who drank the sports drink/ MCT
mixture performed the best.2
Because of these and similar studies, many of the powdered sports drinks and
energy bars sold at health food stores contain MCTs or coconut oil to provide a
quick source of energy. Athletes and other active people looking for nutritional,
non-drug methods to enhance exercise performance have begun using them.
One of the side effects of being overweight is a lack of energy. Part of this
may be due to low thyroid function, or simply because carrying about a lot of
excess weight is tiring. This encourages inactivity and further encourages weight
gain. Coconut oil can give you a boost of energy that will help keep you more
active throughout the day and help you burn off a few extra calories.
Many people use coconut oil as a pick-me-up during the day. In the
afternoon when energy levels start to drag, taking a spoonful of coconut oil will
give you a boost of energy to keep you going for the rest of the day. Some
people like to start their day with coconut oil added to their breakfast or to a hot
beverage to rev up their engines and get them started. Some add it their coffee or
tea, while others take it straight from the spoon.
I can’t take much more than a teaspoon or so anytime after about 5:00 pm. It
gives me so much energy that if I eat too much in the evening, I’ll be wide
awake half the night. The effects seem to last a good 6 hours or so. Coconut oil
doesn’t have this effect on everyone, however. Those people who normally have
difficulty sleeping at night, report that consuming the oil in the evening helps
them sleep better. Coconut oil promotes better overall health and improves
energy balance, so that people who normally have problems sleeping are able to
sleep better. Many people report getting a better night’s sleep when they add
coconut oil into their daily diet regardless of the time of day they eat the oil.
People often express how adding coconut oil into their lives has improved
their health. Let me share some comments from a few people who have
experienced the energy-boosting effects of coconut oil.
“I started using virgin organic coconut oil three weeks ago and immediately
my energy level (which was quite low from my hypothyroidism) increased by
approximately 600 percent. Wow! I feel 10 years younger. I have also lost 16
pounds in that time.”
Noah Kersey, PhD

“Since I have been using coconut oil in place of other oils I find I have loads
more energy compared to before…I used to run out of energy about four hours
after waking, I felt terrible. Now, I have energy to last the whole day.”
Sue

“I started taking virgin coconut oil faithfully six weeks ago. I am up to 2
ounces a day and I am experiencing fabulous results…I have not had any desire
for sweets for over a month. I lost 10 pounds (I was about 30 lbs overweight)
and my appetite is back to normal. I feel great and have much more energy.”
Bruce W.

“My energy level has increased dramatically to the point where I am willing
to exercise to videotapes every day—a new thing for me and desperately
needed.”
Barbara

“The first week I was very sluggish. I think my body was detoxifying. I have
now been on the coconut oil for three weeks and my energy level is incredible.”
Donna

“I have noticed an increase in energy. I had low metabolism since I was a
teen. I am now 76 years old. I walk for an hour three times a week and the day
before yesterday I felt so good that I walked for two hours and felt good. Thank
you for opening this wonderful window for me.”
Sally

“I didn’t even realize how much hypothyroidism was affecting my life till I
started on the VCO and suddenly had energy like the Energizer Bunny! I also
gave up the white toxins (wheat flour, refined sugar, potatoes, and other high-
glycemic index foods) and that, in combination with my VCO consumption has
made a tremendous difference in my hormonal balance, mood stability, stamina,
and overall energy. And, I’m slowly but steadily losing a little weight without
effort. Ya gotta love that!”
Julia

Jumpstart Your Metabolism
Wouldn’t it be nice to take a pill that would shift your metabolic rate into a
higher gear? In a sense, that is what happens every time we eat. Food affects our
basal metabolic rate. When we eat, many of our body’s cells increase their
activities to facilitate digestion and assimilation. This stimulation of cellular
activity, known as diet-induced thermogenesis, equals about 10 percent of the
total food energy taken in. Perhaps you have noticed, particularly on cool days,
that you feel warmer after eating a meal. Your body’s engines are running at a
slightly higher rate, so more heat is produced. Different types of foods produce
different thermogenic or heat producing effects. Protein-rich foods, such as
meat, increase thermogenesis and have a stimulatory or energizing effect on the
body. Protein has a much greater thermogenic effect than carbohydrate. This is
why when people suddenly cut down on meat consumption or become
vegetarians, they often complain of a lack of energy. This is also one of the
reasons high-protein diets promote weight loss; the increase in metabolism burns
off more calories.
One food that can rev up your metabolism even more than protein is coconut
oil.3 MCTs shift the body’s metabolism into a higher gear, so to speak, so that
you burn off more calories. This happens every time you eat MCTs. Because of
this effect, coconut oil is a dietary fat that can actually promote weight loss!
A dietary fat that burns off weight rather than putting it on is a strange
concept for many people to grasp, but that is exactly what happens, so long as
calories in excess of the body’s needs are not consumed. The reason for this is
that MCTs are easily absorbed and are rapidly burned and used as energy. This
increase in metabolic activity even fuels the burning of the LCTs.4 So, not only
are medium-chain fatty acids burned for energy production, but they encourage
the burning of long-chain fatty acids in the diet as well.5
Dr. Julian Whitaker, a best-selling author and well-known authority on
nutrition and health, makes an interesting analogy to describe this process. He
explains that LCTs are like heavy wet logs that you put on a small campfire.
Keep adding the logs, and soon you have more logs than fire. MCTs, on the
other hand, are like rolled up newspapers soaked in gasoline. They not only burn
brightly, but will burn up the wet logs as well.6
Research supports Dr. Whitaker’s view. One study compared a high-calorie
diet containing 40 percent fat as MCTs to one containing 40 percent fat as LCTs.
The thermogenic or fat burning effect of the MCTs was almost twice as high as
that of the LCTs—120 calories versus 66 calories. The researchers concluded
that the excess energy provided by fats in the form
of MCTs would not be efficiently stored as fat, but rather would be burned.
A follow-up study demonstrated that MCTs given over a six-day period can
increase diet-induced thermogenesis by an amazing 50 percent.7
In another study, researchers compared single meals of 400 calories that
contained either MCTs or LCTs.8 The thermogenic effect of MCTs over 6 hours
was 3 times greater than that of LCTs. Researchers concluded that substituting
MCTs for LCTs would produce weight loss as long as the calorie level remained
the same.
Italian researchers showed that after eating a single meal containing 30
grams (2 tablespoons) of MCTs, metabolism in normal weight individuals
increased by an impressive 48 percent.9 In overweight subjects the effects were
even more impressive. After a single meal their metabolism increased by an
amazing 65 percent! So, the heavier the person, the more effect MCTs have on
stimulating metabolism. This is good news for overweight people because it
means MCTs can be a useful tool to help boost their metabolism and burn off
excess calories.
This metabolic stimulating effect isn’t limited to only an hour or two after a
meal. Another study by Swiss researchers showed that the effect lasts up to 24
hours!10 That means that after eating a meal containing MCTs, metabolism is
elevated and calories are burned off at an accelerated rate for a full 24 hours.
That’s got to be good news to anyone trying to lose excess weight!
Some people have speculated that the metabolic effects of MCTs may wear
down over time with daily use, but this doesn’t seem to be the case. The
metabolic effect of MCTs doesn’t seem to wear off anytime soon, in fact, it
seems to get better with continued use. In another study, researchers had subjects
consume meals containing MCTs every day for a week. Instead of becoming less
effective, metabolism increased by 30 percent by the end of the week.7
Apparently, MCTs have a cumulative effect. Long-term clinical studies lasting
from 4 to 16 weeks show that the metabolic stimulating effects continue to burn
off excess calories and promote weight loss for an extended period of time.11-14

Fat Deposition
Both animal and human studies have shown that consuming food containing
MCTs produces less body fat in comparison to food containing LCTs. In
animals, consuming MCTs in place of LCTs results in lower body weight and
less fat deposits; even the fat cells themselves are smaller.15-18 These results
have led investigators to propose the use of MCTs as a tool for the prevention
and treatment of human obesity.10, 19-21
Many studies measure body mass index (BMI) in evaluating weight loss
diets and overall health. BMI is a number derived from a person’s heightto-
weight ratio. It is a much more accurate way of determining a person’s body
mass because it takes height into account. Obviously a tall person will have more
mass than a shorter person and will weigh more even though they may both be
considered normal weight. BMI is useful in determining whether a person is
overweight, normal, or underweight, and by what degree. In North America and
Europe a BMI between 18.5 and 24.9 is considered normal, overweight is 25 and
above. (To find your BMI see page 244). These definitions cannot be applied to
Asians, who generally have smaller body frames. The Japan Society for the
Study of Obesity reports that for Asians, a BMI greater than or equal to 23
indicates being overweight.
In 2001 The Journal of Nutrition published a study conducted in Japan which
evaluated the use of MCTs in relation to BMI, waist circumference, and percent
of body fat. This was a long-term study involving 78 healthy men and women
with an average BMI of 24.7.12 Most of the participants had a BMI over 23—the
number at which Asians are considered overweight.
This was a controlled double-blind study—the gold standard for a clinical
investigation. A “controlled” diet study is one in which the participants are
randomly assigned to receive either the test diet or the control diet. Double-blind
means neither the subjects nor the investigators knew which group was which.
This way there would be no unintentional prejudice introduced in the
investigation. This is why a controlled double-blind trial is regarded as the most
reliable type of study.
The subjects were divided into two groups. One group was given a diet
containing MCTs and the other group LCTs. The LCTs came from a blend of
canola and soybean oils and served as the control. The diet contained 2,200 total
calories with 60 grams (540 calories) coming from fat, which included the test
oils and the fats naturally in the foods. Total calorie intake and fat intake was
stringently controlled under the guidance of dietitians.
 Measurements of the subjects’ body weight, waist circumference, and body
fat were taken before the start of the study and at 4, 8, and 12 weeks. At each of
the three stages of evaluation those participants in the MCT group whose initial
BMI was 23 or more lost significantly more weight, more body fat, and more
inches around their waist then their counterparts in the LCT group. At the end of
12 weeks, those in the LCT group lost on average 10.5 pounds (4.78 kg) and the
MCT group lost 13.5 pounds (6.1 kg). Waist circumference in the LCT group
decreased by 1.5 inches (3.7 cm) and in the MCT group 2.25 inches (5.7 cm).
Body fat, as measured by a CT scan, was also more reduced in the MCT group.
Keep in mind that the participants were not on a weight loss diet specifically,
they were consuming 2,200 calories, which may have been a little less than some
of them normally ate, particularly those who were overweight to begin with.
This study demonstrated that MCTs can be used as an effective aid in weight and
body fat reduction even when total calorie intake is not drastically reduced, as is
common in weight reduction diets.
One interesting observation from this study is the fact that the MCT group
lost more body fat around the waist. Measuring waist circumference helps screen
for possible health risks that come with overweight and obesity. If most of your
fat is around your waist rather than at your hips, you’re at a higher risk for heart
disease and type 2 diabetes. This risk goes up with a waist size that is greater
than 35 inches (88 cm) for women or greater than 40 inches (102 cm) for men.
Based on waist circumference, this study suggests that MCTs are superior to
LCTs in protecting against heart disease and diabetes.
In addition, total cholesterol and triglyceride levels were reduced in both the
MCT and LCT groups, but there was no significant difference between the
groups. Even though MCTs are saturated fats, the MCT group recorded
improved blood fat levels. This combined with the better results in waist
circumference, body fat reduction, and weight loss demonstrate that MCTs are
superior to LCTs in terms of reducing excess body fat and lowering the risk of
heart disease and diabetes.
Another interesting outcome of this study was that for those participants who
were not overweight, there was no significant difference in the measurements
between the two groups. This suggests that if a person is already at their ideal
body weight and fat percentage, adding MCTs to their diet will not cause them
to become too skinny. The more overweight a person is, the more effect MCTs
seem to have on fat reduction. In other words, you don’t have to worry about
becoming too thin by eating coconut oil.
Clinical studies coming out of Japan, China, Philippines, Australia, Canada,
Germany, and Brazil comparing MCTs or coconut oil with olive oil, soybean oil,
corn oil, canola oil, lard, and other oils composed of LCT have given similar
results.22-29
MCTs have consistently shown to reduce body fat, waist circumference, and
total body weight in comparison to LCTs and have produced better overall blood
fat profile—lower triglycerides, lower LDL, higher HDL, and lower cholesterol
ratio—all indicating a reduced risk of heart disease.
The source of MCTs used in most of these studies came from fractionated
coconut oil, otherwise known as MCT oil. MCT oil is produced by removing all
of the long chain fatty acids and unsaturated fatty acids from coconut oil, leaving
only medium chain fatty acids, thus the name MCT oil. However, those studies
that used unadulterated coconut oil produced the same results as those using
MCT oil.30
In a few instances, investigators did not achieve the marked results seen in
most of the other studies. Some possible reasons for this may be that the
investigators used subjects that were normal weight, so the results would not
show much change. Another possibility is that the amount of MCTs given to the
subjects was not enough to invoke the anticipated response. It appears that a
dose of at least 2 or 3 tablespoons a day is required to see the desirable changes
in body composition during the study period (usually between a few weeks and a
few months in duration). The diet, too, can also have an effect. A low-carb diet
is much more effective than a high-carb diet in combination with MCTs or
coconut oil.
In addition to stimulating metabolism, MCTs provide another benefit that
can aid in reducing fat deposition. Studies show that MCTs and coconut oil
improve insulin sensitivity.31-32 This means that coconut oil can moderate blood
sugar and insulin levels, helping to keep them within normal ranges, which is
great news for diabetics and others with insulin resistance. Since insulin
promotes fat synthesis and storage, moderating blood insulin levels with the use
of coconut oil can help reduce fat deposition.
Researchers at the School of Dietetics and Human Nutrition at McGill
University in Canada used the data from various studies that measured the
metabolic boosting (e.g., calorie burning) and appetite suppressing effects of
MCTs on total effective calorie intake. They then calculated what effect
replacing all of the LCT based oils in a person’s diet with an MCT based oil
would have on total calorie consumption. Their most optimistic scenario resulted
in a reduction of 346 calories per day. Their least optimistic scenario produced a
reduction of 115 calories per day. Theoretically, a decrease of 500 calories a day
would result in a weight loss of 1 pound per week. Projecting these calculations
over a full year, the researchers estimated that simply switching from using LCT
to MCTs would result in a loss of between 12 to 36 pounds (5.4 to 16.2 kg) a
year!33 That’s a weight loss of up to 36 pounds a year without dieting or
changing the types of foods eaten. All that is required to lose the weight is to get
an oil change.
Weight loss could be even greater when MCTs are combined with sensible
weight-reduction diet; and would be enhanced even further with a low-carb,
ketogenic diet.

COCONUT OIL AND LOW THYROID FUNCTION
When I first started writing about the benefits of coconut oil several years
ago, people often reported to me how coconut oil had helped them with various
health problems. They related how it could increase their metabolism and body
temperature, improve digestion, relieve candida overgrowth, improve healing
from injury or infection, lose excess weight, and such. I knew that using coconut
oil has these effects because they are documented in the medical literature. What
surprised me was that people would report improvement from many other
conditions not described in the medical journals. I knew the oil was good and
had many health benefits, but I was hearing things that I had never seen
documented by medical research. I’m naturally skeptical about stories, and I was
with these as well. You never know how accurate they are or what other events
in a person’s life may also have contributed to the results they experience. I
made a mental note of them, but paid little attention.
I attributed most of these stories to the placebo effect: it was just wishful
thinking on their part, or so I thought. What was interesting to me was that many
people reported relief from the same conditions—irritability, insomnia, arthritis,
PMS, low sex drive, food cravings, and even hypoglycemia, to mention just a
few. I still didn’t pay much attention and shrugged it off as just a coincidence.
I then learned about the success some doctors were having treating Wilson’s
thyroid syndrome. Suddenly, all these testimonials now made sense. Standard
treatment for WTS involves giving the patient T3 to boost metabolism and raise
body temperature. The increase in temperature allows enzymes to function more
optimally, thus relieving the symptoms associated with low body temperature
and WTS (see list of symptoms on pages 156157). Coconut oil, used on a regular
basis, can also raise metabolism and body temperature and improve enzyme
function, thus creating a similar situation. Now I understood why so many
people experienced such a wide variety of health benefits by using coconut oil.
All of these symptoms are related to low thyroid function. Many people aren’t
even aware they have thyroid issues and attribute the symptoms to other causes.
As thyroid function improves with the use of coconut oil, the symptoms fade or
go away.
The advantage to coconut oil is that it’s a food, rather than a medicine, and
can be used safely without fear of adverse side effects and without a
prescription. Coconut oil, combined with a healthy diet, can be a powerful aid to
overcoming thyroid problems and associated symptoms. People who experience
severe symptoms of hypothyroidism may still need thyroid hormone therapy and
should check with their doctors before reducing or discontinuing their
medication.
As you recall from Chapter 12, WTS can be caused by excessive stress and
poor nutrition. Since coconut oil is a food, it can be eaten every day, which can
help prevent relapse if severe stress hits again. Also, eating nutritious foods will
supply the body with ample nutrients to protect from nutritional bankruptcy, so
the body is better able to cope with stress as it should.
One health professional explained to me that when she first heard about
coconut oil she couldn’t believe all the claims, but then her own health problems
began.
“My thyroid levels were swinging around, but not really high enough to be
treated by most allopathic doctors. I felt awful, my hair was falling out, my skin
was so dry it itched and cracked, my cholesterol was up, and so was my weight,
ever so slowly with every passing month. In addition, my coworkers were
amazed at how I can function when I am constantly sick and on antibiotics. I was
a mess at a fairly young age. I did some of my own research...and kept coming
up with coconut oil. Then I found your website
(www.coconutresearchcenter.org) and became more convinced as I accessed the
[medical] journals presented. I felt like what was I to lose? Here is what
happened after taking coconut oil for several months:
Cholesterol dropped, HDL went way up (from 30’s to almost 60). My skin is
beautiful! I was having rosacea...now it is smooth and clear. My legs feel as if I
am a teenager they are so smooth. I even put coconut oil around my eyes as a
moisturizer. I love feeling my legs...it is almost as if I have made a discovery...I
cannot believe at my age my skin can be so soft and supple. It’s almost like
having a flashback to my teenage years!...I feel so much more energetic, as if I
was 10 years younger. My hair is beautiful and silky and not falling out.…My
TSH levels are way down into the normal range (not even subclinical
hypothyroid anymore). WOW! The first time in over 6 years!”
Experiencing the changes was enough to convince her. The following
testimonials provide a few additional examples of what people are experiencing
as they have added coconut oil into their lives:

“About two weeks after taking coconut oil I noticed I was toasty warm—the
thermogenic property of coconut oil no doubt. Though I’ve been on thyroid
medication for years, it never solved my warmth problem, so the additional
warmth on my hands and feet is welcome!”
Sarah

“I had many classic thyroid symptoms prior to using coconut oil, including
weight gain, feeling cold, extreme fatigue and brain fog, itchy skin, rashes and
acne, brittle nails, hair loss, loss of outer eyebrows (they’ve grown back), joint
pain in my left hand, menstrual problems (periods that were heavy and lasted for
two weeks), depression, allergies and asthma, dizziness, swelling in my face
(looked very round), and water retention. After starting on coconut oil I’m
feeling a remarkable improvement on all fronts. I truly think coconut oil is a
miracle substance. I didn’t have this improvement on thyroid meds alone.”
C.R.H.

“I was stunned when I took my temperature yesterday morning. It was 97
degrees F! For the past two years, it has been 95.5 degrees in the morning. By
evening, it was 97.8 degrees! Obviously, the coconut oil is doing something in
my body!”
Mary

“I bought some coconut oil for the health benefits, and started it today, as
soon as I got it. My temperature (taken as an experiment to see if the oil did raise
it) the last few days has been between 97.2° to 97.6° F and after taking the oil it
rose to 98.8° F and was still 98.3° F later on in the day. Have to admit this really
surprised me, despite having read of it.”
Carole H.

“I noticed after one week of taking VCO a substantial improvement in my
energy level. My temperature that I tested every morning went from 9394° F to
NORMAL.”
Jeri

“For several weeks before starting, I charted my body temps. Rarely did I go
over 96°F. I am now never under 97° and more frequently over 98° F. I notice
the longer I take it the more my temp is staying higher. My hair was thinning. I
see new growth. White hair is darkening and the hair that is coming in is dark.
My skin is soft and much less wrinkled. The liver spots on the backs of my
hands are fading. My eyebrows are growing in. My nails are long and hard.”
Deborah

“My doctor recently called to give me the results of my latest thyroid test,
saying it was low again. She said the only time it had been normal in the past
year was in July, and asked me what was I doing different then. I couldn’t recall.
Later it hit me that my in-laws had come to visit around then and my mother-in-
law had brought me some coconut oil to try, as she had read about the benefits of
it for thyroid problems. I was using it but when I ran out I stopped. I just never
bothered to get more…I began religiously taking it again and called my doctor
several weeks later to ask to be tested again. Sure enough, a perfect reading of 5!
You can imagine my utter joy when hearing this. I continue to take it daily.”
Melanie K

“It’s only been about three months since I’ve begun using coconut oil. My
skin is like a newborn babe’s. My face is lovely and rosy. The bottoms of my
feet are like a teenager’s (I don’t rub it in, I merely ingest it). For the first time in
53 plus years I am WARM as long as I use the coconut oil. And I’ve lost 11
pounds. My hair is beautiful! As far as I’m concerned virgin coconut oil is my
miracle food.”
Linda

“Since I started taking the coconut oil my temperature has come up and
pretty much stayed in the 98.7° F range! And, it’s only been 2 weeks…I have
more energy and feel like myself again!”
Rachel

“I eat lots of virgin coconut oil. It has helped my dry skin and boosted my
metabolism. It is great to eat a little oil and then get out for my walk where wind
chills are within the teens. I am WARM!”
Roxanne

“Thanks to coconut oil my condition is improving. Three months ago my
TSH was 20 and the doctor increased by thyroid medication. I got another test
done yesterday, after taking coconut oil for three weeks and my TSH has come
down significantly to 3.6.”
Sam

 “I’m a middle-aged woman, 54, hypothyroid, always cold with frosty hands
and feet. The thing is, I’m on a natural thyroid, Synthroid didn’t work for me. I
lead a healthy lifestyle, exercise often, and take plenty of thyroid, so you would
think I’d be warm. However, I’ve always been cold, even the thyroid medication
couldn’t help that. Nothing helped until I started eating coconut oil. After three
days, I noticed a difference, but I was still skeptical. Is it really the coconut oil, I
wondered? But after three weeks, there no longer is any doubt.”
Sarah L.

“I experienced quite an increase in body temp (taken first thing in the
morning). It raised from low 97s to 98.4-98.6° F! I don’t feel near as cold as I
used too, my energy levels have come back and much more stable. I don’t feel
the brain fogginess that I was experiencing, my hair is so soft and my nails are
growing at a rapid rate! I absolutely love it.”
Jen

“My basal and daytime body temperatures have improved steadily over the
last 3-4 months and I notice various changes in my symptoms, e.g., my nails are
very much stronger, I feel warmer/can cope with change in temperatures better,
the pains in my legs have all but disappeared and my missing eyebrow has
returned! All good stuff.”
Kathy

“I began using virgin coconut oil after reading about it on the Internet. Even
though I have hypothyroidism, my weight began to melt off me. This has been
such a blessing. My daughter and son-in-law have both experienced weight loss
just by adding the coconut oil to their diets. My sister, who also has
hypothyroidism, is also experiencing steady weight loss. I’ve always had such a
difficult time with my weight. Now at age 48, and with hypothyroidism, coconut
oil has helped me to effortlessly lose 35 pounds! Coconut oil has sparked my fat
burning metabolism!
“I’ve told my doctor’s staff all about it and they see the proof every time I
come in for my monthly visits. My doctor is amazed; he doesn’t know what to
think about it. After 37 years of starvation and gaining weight and the heartbreak
that comes along with such a futile battle, and all this time the answer for me,
my daughter, son-in-law, and sister was coconut oil.”
Dana O.

Thyroid Medication Reduction
 People on thyroid medication can expect to reduce their medication and in
some cases get completely off of it. “I no longer take thyroid medication,” says
Jan H. “I have lost 70 pounds. I have more energy now at age 51 than I did at
20.”
Lisa says, “It has only been a couple months now that I have used coconut oil
and organic butter exclusively for cooking, baking, anything with heat. Within a
few weeks of using the oil, my routine thyroid blood levels were drawn, and for
the first time in 12 years, my Synthroid medication needed to be lowered from
150 mcg to 112 mcg. Sorry, but there is absolutely nothing in 12 years that has
ever brought my levels down, and now I am hoping to see if they will be lower
on the next test, with the hope that I could get off the drug.”
If you are taking medication for hypothyroidism, be prepared to lower your
dosage. The coconut oil and ketogenic diet will boost thyroid health normalizing
thyroid function. As the thyroid starts functioning better, your medication can
become too potent, causing the thyroid to become overactive. Hyperthyroid
symptoms may develop. If you start feeling nervous, agitated, have difficulty
sleeping, or your heart starts racing, you know that you need to reduce your
medication.
“I’m 46 years old and have been diagnosed with Hashimoto’s thyroiditis,”
says Carol. “I started using coconut oil a couple of months ago and immediately
I began to feel better. It’s been miraculous! About a month ago I began feeling
dizzy. After some resistance from my doctor (it took 4 weeks), he agreed to
retest my TSH, which now is 0.01—putting me in the hyperthyroid range! My
doctor reduced my Synthroid dose from 50 mcg to 25 mcg, and said that we’ll
take it one step at a time, but agreed that I may be able to get off Synthroid and
rely exclusively on coconut oil to treat my hypothyroidism.”
“My entire family has thyroid disease,” says Rischa. “Most of us test within
the ‘normal’ range, while having persistent symptoms.” Rischa suffered from
years of hypothyroidism despite taking Synthroid plus Cytomel—the most
potent form of thyroid medication. When she learned about coconut oil she
began taking 2 tablespoons a day, but gradually increased it to 4. Within a
couple of weeks she began to experience unusual symptoms. “It hit me like a
sledge hammer,” she says. “My pulse was racing and a few other fun
hyperthyroid symptoms.”
She realized that her metabolism was now running too fast. “So I lowered my
thyroid meds! I reduced my Synthroid from 225 mcg to about 100 mcg and
reduced my Cytomel by half! I felt fine all day and so decided to continue at the
reduced dosage. I had read of other people who have regained their health
through using coconut oil, and had their thyroids return to normal functioning,
even after years of medicating, like me…The results were incredible! I had no
idea that this would happen so fast.” Under her doctor’s watchful eye, she was
able to get completely off her medication. “It is like a miracle how different I
feel,” she says, “I am amazed!”
When Marcy B. sensed her heart racing she headed to the hospital. “I was
nervous, aggravated, and my shoulder was hurting. I thought I was having a
heart attack.” An examination found nothing wrong with her heart but what they
did find was totally unexpected—she was suffering from symptoms of
hyperthyroidism. “My thyroid had done a flip! I have been hypothyroid for 35
years. Now I am hyperthyroid!” Just a few weeks earlier she had started using
coconut oil. She was aware it was supposed to help with low thyroid but was
completely shocked at the dramatic results. She asked the doctor about it, but he
didn’t have a clue. Her prescription for thyroid medication was reduced from
225 mcg to 100 mcg. “I am very pleased that my thyroid is not needing as much
medicine,” she says.
“Eighteen years ago I was diagnosed with hypothyroidism,” says Binky.
“I’ve been on a pretty consistent dosage of 150 mcg of thyroid medication ever
since. What happened recently is nothing short of amazing. My thyroid started
getting better! As of today, I am at ¼ the dose and I suspect this is still a bit high.
It is amazing that this happened.”
Coconut oil can work so well in some people at improving thyroid function
that some ask: does it ever cause the thyroid to become too active and cause
hyperthyroidism? The answer is no. Coconut oil normalizes thyroid function,
drugs speed it up. As your thyroid function improves, drugs that you may be
taking may no longer be necessary, or they may need to be reduced. Under your
doctor’s supervision you may gradually reduce your medication as needed.
Some people are able to get off thyroid medications completely, others can
get off medication but still need to take coconut oil regularly, others can greatly
reduce thyroid medication but still need to take coconut oil. Even those who
have had their thyroid glands removed can benefit.
“I have been having a lot of trouble sleeping but I never made the
connection,” says Nina. “Yesterday I got tested for thyroid levels and my dose is
currently too high. Because of VCO, I am able to reduce my thyroid medication.
(I have no thyroid gland so I will always need thyroid medication.)”
If you have had your thyroid removed, you cannot make thyroid hormones
and must take thyroid medication for life. However, adding coconut into your
diet can reduce the amount you need.

METABOLISM BOOSTERS
 In addition to coconut oil, there are other ways you can boost your
metabolism and jumpstart thyroid activity. This section covers some additional
things you can do, along with taking coconut oil, to revitalize your metabolism.

Sunlight
You may wonder why a book on weight loss would include a section on
sunlight. Believe it or not, sunlight can help you lose weight! Yes, lying on the
beach under the sun is one way your body can shed excess body fat. What a
marvelous way to lose weight! Perhaps that’s why sunbathers are so thin? It
certainly isn’t the only reason, but sunbathing can help.
Sunlight has more influence on health than most of us realize. Getting an
adequate amount of exposure to full sunlight is critical for the activation of
enzymes and the production of certain hormones necessary for many chemical
processes that occur in your body. A lack of sun exposure can cause multiple
enzyme dysfunction and the undersecretion of hormones that influence
metabolism and body temperature. Too little sun can actually contribute to
insulin resistance.34
Sunlight influences our health by the chemical and electrical activities it
ignites in our skin and our brain. For example, when light enters the eye,
millions of light-sensitive cells called photoreceptors convert the light into
electrical impulses. These impulses travel along the optic nerve to the brain
where they trigger the hypothalamus gland to send chemical messages to
regulate the autonomic (involuntary) functions of the body. The hypothalamus
releases hormones that control the activity of other glands, including the thyroid
gland. If the hypothalamus is underactive due to a lack of sunlight, the thyroid
gland will also be underactive.
Ultraviolet (UV) radiation from the sun activates enzymes that convert
cholesterol into vitamin D. Foods are generally a poor source of vitamin D. The
vast majority of the vitamin D in our bodies comes from exposure to sunlight.
Low vitamin D levels are common in people with hypothyroidism. Vitamin D is
necessary for thyroid hormone production. It must also be present in sufficient
quantities inside our cells in order for thyroid hormones to actually affect the
cell. This is crucial because without adequate vitamin D there is little thyroid
hormone activity. A lack of sunlight and vitamin D can lead to low thyroid
function and depressed metabolism.
It’s not so hard to recognize the importance sunlight has on health. We see
and feel the sun’s influence every day. Haven’t you ever noticed an increase in
energy or a positive mood when you go outside on a bright sunny day? In
contrast, you may notice a lack of enthusiasm or feel tired or depressed when it
is overcast and dark.
These effects are clearly evident in plants. Shine some light on a dormant
plant and it will spring to life. Sunlight activates enzymes in plants, stimulating
metabolism, growth, and activity. A lack of sunlight causes plants to go dormant
and humans and animals to sleep or hibernate. Without sunlight plants shrivel up
and die, and so do we.
During the winter when the sun’s rays are less intense and often blocked by
clouds, people are known to develop a condition called seasonal affective
disorder (SAD), also known as the “winter blues.” The symptoms of SAD are
depression, irritability, excess sleeping and eating, weight gain, and lowered sex
drive. Exposure to sunlight reverses these symptoms.
Your body requires full sunlight. Artificial lighting is not adequate, and
research shows it may even be detrimental. Natural sunlight contains a full
spectrum of light wavelengths, from infrared to ultraviolet (UV). Each
wavelength carries a different level of energy and has a different effect on body
tissues. Artificial lighting, both incandescent and fluorescent, lacks the complete
balanced spectrum of sunlight.
An analogy can be made between light and nutrients in foods. Natural foods
contain a wide variety of vitamins and minerals. When foods are processed,
many of these nutrients are removed. Natural sunlight contains a full spectrum of
light wavelengths, while artificial light does not. When any wavelength of light
is missing, the light becomes imbalanced and can affect health, just as if a food
were missing an important nutrient such as vitamin C. That’s why artificial
lighting is not an adequate replacement for natural sunlight.
Another reason artificial lighting is inferior is because it is far weaker. Most
buildings, even with windows, have a light level of 500 lux (lux is the
international unit of illumination). Outdoor light has a level of about 50,000 lux,
or approximately 100 times more. At night, or in offices where artificial lighting
is the only light source, the level drops to 50 lux.
Our body’s optimal absorption of vitamins and minerals requires full
spectrum sunlight. Windows, windshields, eyeglasses, smog, clouds, and
sunscreen all filter out parts of the light spectrum. Research reveals that if some
wavelengths aren’t present in light, the body can’t fully absorb certain
nutrients.35
Many of us spend 90 percent or more of our time inside buildings or cars,
shielded from direct sunlight. Without adequate sunlight, enzyme activity slows
down, hormone production tapers off, and nutrients are not properly utilized.
The result is a long list of health problems, many of which are the same as for
hypothyroidism, including weight gain.
 If your metabolism is slow because you don’t get enough direct sunlight,
taking medications isn’t going to help. You need to get out into the sun every
day. Sunbathe if you can. Any exposure will be of benefit. I recommend you get
at least 15-30 minutes of direct sun every day.
Some people hesitate to go out into the sun for fear of developing skin
cancer. Like saturated fat, sunlight has been unjustly criticized in the past as a
health hazard. We are warned to avoid overexposure to sunlight because it may
cause cancer. Some fanatics even recommend total avoidance of the sun.
Research now shows moderate exposure to sunlight is not only harmless, but
necessary for good health and can actually protect you from cancer. You don’t
need to fear sunlight.
A study carried out by the US Navy compared the risk of melanoma— the
deadliest form of skin cancer, for different naval occupations. It was discovered
that those with indoor jobs had the highest incidence of melanoma, while those
who worked at least part of the time outdoors had the lowest rate. In addition, a
higher rate of melanoma occurred on the trunk of the body which was covered
by clothing, as opposed to the head and arms which are more likely to be
exposed to sunlight. The study stated that the location of the melanomas suggest
a protective role for regular exposure to sunlight.36
Studies also show vitamin D suppresses the growth of malignant melanoma
cells. A vitamin D deficiency caused by a lack of adequate exposure to sunlight,
therefore, can promote melanoma formation.37 This is consistent with other
studies that have shown that sunlight has a protective effect against many forms
of cancer. For example, researchers at Johns Hopkins University Medical School
in Baltimore, Maryland, showed that exposure to full-spectrum light, including
UV light, is positively related to the prevention of breast, colon, and rectal
cancers.36

Exercise
One of the best things you can do to boost your metabolism, improve insulin
sensitivity, lose weight, and look better is to exercise regularly. Not only will
exercise help you burn off fat, it will help you keep it off. Exercise is the
strongest predictor of long-term success in weight management. The Physician
and Sportsmedicine journal reported that 90 percent of women who have lost
weight and kept it off exercise on a regular basis. In another study published in
the same journal, weight-regain patterns were reported in 40 women who had
lost weight in a 16-week treatment program. Over the year that followed
treatment, researchers found that the most active third of the participants lost
additional weight. The middle third, who exercised about half as much,
maintained their full end-of-treatment weight loss. The least active third, in
contrast, steadily gained weight throughout the year after treatment.
While engaged in a physical activity, our body’s need for energy increases.
Consequently, metabolism and the rate at which calories are burned increase.
Breathing and heart rate increase, your body becomes warmer, everything is
running at an accelerated rate. When sitting down and relaxed, a 150-pound man
burns about 82 calories an hour. But when involved in a physical activity, like
walking (3 mph/4.8 kph), the rate increases to 225 calories an hour. That’s an
additional 143 calories that are burned off. Jogging (7.5 mph/12 kph) increases
the rate to 510 calories an hour.
Even better: once exercise is ended, metabolism remains elevated and fat
continues to be burned at an accelerated rate. Evidence suggests that metabolism
is stimulated by about 25 percent for as long as 3 hours after intensive exercise
and may still be running 10 percent faster two days later. You will be burning off
extra calories even while you’re relaxing in front of the television.
Lean, muscular people generally have a higher metabolic rate than out of
shape, overweight people. It’s not because they were born that way, but because
muscle tissue consumes calories at a higher rate than does fatty tissue. The more
muscle you have, the more calories your body burns. Each additional pound of
muscle uses about 50 extra calories per day. This may not seem like much, but it
adds up significantly. In one year that amounts to 18,000 fewer calories worth of
fat hanging off your body. This is equivalent to a little more than 5 pounds (2.3
kg) . This is 5 pounds of excess fat that is burned off without any additional
effort on your part. One of the best ways to build muscle mass is through
weightlifting or resistance training. A typical weightlifting program can add 3
pounds (1.4 kg) of muscle in about 3 months. In 1 year, 3 additional pounds of
lean muscle tissue would burn off an extra 55,000 calories or the equivalent of
almost 16 pounds (7.2 kg) of fat.
You don’t need to join a bodybuilding class, start jogging 10 miles every day
or sign up for a high-impact aerobics class to start losing weight. You can do
those things if you are physically up to it, but you don’t need to. Exercise
doesn’t need to be a grueling, tedious, or exhausting affair. It can be enjoyable
even for those who are unathletic. I recommend starting off with walking,
rebounding, or swimming. These are activities most people can participate in,
regardless of their fitness level.
Walking outside, especially among trees and foliage, adds a dimension to the
activity that increases its enjoyment and allows you to soak up the sunshine and
boost your vitamin D levels. On cold or raining days, you can do mall walking.
With the abundance of shopping malls, mall walking has become a popular
activity, especially with older people. Malls are relatively safe and weatherproof.
The shops and people give the walk an added dimension of interest.
Since most people who are concerned about weight loss are physically
inactive, I recommend starting out slowly. Walk at a leisurely pace for 15 or 20
minutes the first day you start. Stick to 15 or 20 minutes a day, five to six days a
week for the first week. After one week, add 5 minutes to your walk. The
following week, add another 5 minutes. Keep adding 5 minutes each week until
your walks last a between 30-60 minutes.
Most fitness experts recommend the walking pace to be brisk. This would be
3 miles (4.8 km) per hour or more. Once you’re up to 30 minutes a day at a
leisurely pace, you can focus on speed. Three miles per hour is not that fast, but
it’s not leisurely either. Plan your course by driving it in your car and recording
the distance. You can judge your speed by how fast you cover the distance
you’ve plotted. At 3 mph you would walk a quarter of a mile every 5 minutes.
You cover 1 mile in 20 minutes, a mile and a half in 30 minutes, 2 miles in 40
minutes, and 3 miles in 60 minutes. If you can’t go that fast, do whatever you
can.
Set goals for yourself and strive for improvement. Your first short-term goal
may be to do 20 minutes a day for a week. Another goal would be to reach 30
minutes a day. One of your primary goals should be to strive for 30 minutes a
day, 5 days a week, at 3 mph (abbreviated as 30-5-3). The 30-5-3 is a goal
everyone should shoot for and maintain as a minimum amount of exercise.
Once you’ve reached the 30-5-3 goal and feel comfortable with it you may
consider lengthening out the time, increasing the number of days, or increasing
your speed. The Institute for Aerobics Research recommends the following:

Minimum For Moderate Fitness
Women: Walk 2 miles (3.2 km) in 30 minutes or less 3 days a week, or walk
2 miles in 30-40 minutes 5-6 days a week. Men: Walk 2 miles in 27 minutes or
less at least 3 days a week, or walk 2 miles in 30-40 minutes 6-7 days a week.

Minimum For High Fitness
Women: Walk 2 miles (3.2 km) in 30 minutes 5-6 days a week. Men: Walk
2.5 miles (4 km) in 38 minutes 6-7 days a week.
To add variety to your exercise routine you may want to mix it up a bit by
doing different types of exercises on different days—walking, swimming,
rebounding, and such. Since muscle mass burns more calories than fat, you
might want to add weight training or resistance training into your schedule, as it
is the best way to build muscle.

Heat
Saunas or hot baths can elevate your body temperature much like exercise. If
the water or steam is hot enough to raise the body’s temperature a few degrees, it
can remain elevated for a time afterward. The effects of hot baths are short lived,
but can be helpful in raising the body’s temperature, at least for a couple of
hours. During this time, sluggish enzymes will be kicked into high gear and
bodily processes will run at a heightened level of activity.
Heat therapy has been in use for thousands of years. The effects of
stimulating the metabolism have proven useful in cleansing toxins from the body
and speeding recovery from illness. Our bodies’ own process of fighting
infections involves producing a fever to increase circulation and stimulate
cellular and glandular activity.
If you have access to a sauna or steam bath at a spa or health club, take
advantage of it. If you don’t, a bathtub filled with hot water will also work.
Simply sitting in a tub of hot water or taking a hot shower, however, does not
work! You need to be completely submerged, except for your head, and the
water must be hot enough to raise your body temperature up to about 100° F
(37.8° C).
To do this, start filling the bathtub with hot water, but not hot enough to burn
yourself. Sit in the tub as it is filling up, keeping the water as hot as you can
tolerate. Filling the tub in this way will help your body adjust to the temperature.
After the tub is filled to capacity, turn off the water and submerge your entire
body, keeping only your head above water. Relax and rest your head on a towel.
While you soak and as the water cools, you can drain some out and add fresh hot
water to keep the temperature as hot as necessary. Usually as your body adjusts
to the heat, you can withstand a little more hot water. Even though you are
covered with water, your body will sweat profusely. Remain in the bath for 20-
30 minutes.
A major problem with many bathtubs is that they are too small. In order to
make this effective, the entire body, except for the head, needs to be submerged.
Many bathtubs are not big enough to do this. One solution to this problem is to
buy a plastic sheet, available in various lengths at garden supply stores, and
drape it over the tub, water, and yourself like a blanket. You do not wrap it
around your body or put it in the water with you. It covers the top of the tub to
seal in heat. This way if your knees or toes stick out of the water they will still
keep warm.


Metabolism Depressors
Nutrient deficient diet
Drugs (e.g. sulfa drugs, antihistamines, antidepressants, beta blockers)
Consuming excessive amounts of raw cruciferous vegetables
Consuming soy products, with the exception of fermented soy
Low-calorie diets
Low-fat diets
Consuming excessive amounts of sugar and other simple carbohydrates
Fluorine (e.g. toothpaste, mouthwash, tea, non-stick cookware, tap water)
Bromine (e.g. baked goods, soda, insecticides)
Iodine deficiency

Metabolism Stimulators
Eating a wholesome diet containing a wide variety of nutrients, including
fat and protein
Drinking adequate water to prevent dehydration
Coconut oil
Consume sources of iodine regularly (e.g. sea salt, sea food, supplements)
Regular exercise
Regular exposure to sunshine
Occasional sauna/hot baths
Adding hot peppers and cayenne pepper into the diet


Keep the plastic off your face. The head should be left exposed to cool air.
This will allow you to remain in the water longer, gaining the full benefits. If
you get a headache, the water is too hot. Cool it down with some cold water and
apply a cold wet washcloth to your forehead as you soak. You want to heat your
body up to about 100° F (37.8° C). This is only 1.4° F (0.8° C) above normal. A
healthy person can easily handle temperatures up to 104° F (40° C), so there is
no need to worry about overheating yourself at 100° F. Use a thermometer to
regulate your temperature. If you get too hot, cool down the tub. If you’re not
hot enough, add more hot water.
Even though you are submerged in water you will do a lot of sweating. The
sweat glands can secrete nearly a full pint of water in 15 minutes, so you need to
drink plenty of water. Drink a full glass of water before bathing and another
glass afterwards. Do not drink cold water because it will cool your body down.
Sweating removes salt and minerals from the body, so you should make sure to
replenish them by eating an adequate amount of sea salt and taking a mineral
supplement afterwards.
To take full advantage of your elevated temperature created by the bath,
avoid activities immediately afterwards that will cool you down, such as going
out in cold air or consuming cold foods or beverages. Hot baths are relaxing. It is
best to do this in the evening so you can relax or go to bed afterwards.
Heat therapy can have a dramatic effect on the body. Those who have
multiple sclerosis, hyperthyroidism, hypertension, or serious heart conditions
should consult a health professional before trying it.

Chili Peppers
Have you ever broken out in a sweat after indulging in some fiery hot chili or
a taco that had a little too much hot sauce? The heat your mouth feels when you
indulge in spicy Mexican, Thai, and Indian cuisines comes from chili peppers.
There are hundreds of varieties of pepper ranging from the mild bell pepper and
the moderately hot poblano, to the hotter jalapeno and the super hot habanero.
What makes chilies so hot is a heat-generating compound called capsaicin. The
more capsaicin the pepper has, the hotter it is. Bell peppers have none, habaneros
have a lot.
If scientists wanted to create a pill that could instantly boost metabolism and
encourage the burning of excess calories, they would have to look no further
than the chili pepper. Rather than eating them in pill form, chilies are combined
with other foods as a flavoring. They can be consumed fresh, dried and
powdered, or minced or juiced to form a sauce. Adding a little powdered
cayenne pepper to your foods is a convenient way to spice up your meals and
reap the benefits these little chilies have to offer.
Chili peppers are thermogenic foods, meaning they are foods that create heat.
Calories are simply a measure of heat. When you eat chili, you turn up the
body’s metabolic furnace and burn more calories. Spicy foods can speed up your
metabolism for up to five hours after eating, enough to keep your internal
engines running in a higher gear until your next meal.
In addition to burning off more calories, spicy foods moderate the effects that
carbohydrates have on blood sugar levels. After eating a spicy meal, blood
glucose levels are significantly lower than they are after the same meal without
the chilies.38 This effect has led some researchers to propose the use of chilies as
an aid in moderating insulin resistance and in treating type 2 diabetes.39 That’s
not all. Eating spicy foods can also help you eat less by curbing your appetite.
When chili pepper is added to meals, hunger is satisfied sooner and a desire to
eat is delayed for a longer time afterwards. In one study, for example, subjects
who were fed a breakfast with red chilies ate less during the meal and less at
lunchtime in comparison to subjects who ate the same food without the peppers.
Even when the breakfast was loaded with carbohydrate, which normally digests
so quickly that hunger quickly returns, the chili prolonged the feeling of
satiety.40
Studies have shown that chili peppers provide many health benefits; in
addition to boosting metabolism, moderating blood sugar and insulin levels, and
curbing appetite, which can all aid in weight loss, they have shown to have
strong antioxidant properties, fight inflammation, improve digestion and nutrient
absorption, reduce risk of heart attack, and protect against stomach cancer.
Can’t tolerate spicy hot food? Don’t worry. You don’t need to use so much
that it sets your tongue on fire and brings tears to your eyes. Smaller, more
manageable portions can still work wonders, and over time, you will develop a
greater tolerance and appreciation for the heat. If you are unaccustomed to eating
spicy foods, you can start off slowly. Sprinkle a little cayenne pepper on your
eggs, meat, or vegetables and add more as your tolerance grows. Eating spicy
foods is certainly not a requirement for losing weight on a ketogenic diet, but for
some people it can be helpful, especially for those who are suffering with low
thyroid function and need that metabolic boost.

WHAT ARE PEOPLE SAYING?
“I’ve gone from tears and a life of despair over my weight, to a young,
healthy, vibrant 34-year-old,” says Danielle Johnson of Sault Sainte Marie,
Canada. At 360 pounds, doctors told Danielle that she was at risk for heart
disease and a host of other life-threatening problems. She tried all the weight
loss diets—Slim Fast, Nutrisystem, Weight Watchers, South Beach, Relacore,
and others without success. “I was desperate to find the answer to my lifelong
weight problem,” she said. “Then I discovered the coconut cure.” A healthy
lowcarb diet, coconut oil, spicy foods, and apple cider vinegar kicked her
metabolism “through the roof,” she says. In just the first week she lost 13
pounds. “I’m running around here doing housework like a maniac and I can’t sit
still. My metabolism is so revved up and my cravings have totally vanished.”
Super metabolism and easy weight loss were not the only benefits she was
experiencing, many chronic health problems were also beginning to disappear. “I
no longer feel the aches and pains from fibromyalgia associated with my weight.
I am a type 2 diabetic and my blood glucose levels have dropped significantly. I
also notice that the white powder on my feet that diabetics often get, has also
disappeared. I can’t say enough about this cure. It’s not hocus pocus, like some
may believe. I was a skeptic at first, like most, but I opened up my mind to it
because I’d tried so many other treatments for my obesity. I figured it was worth
a shot. I was currently on a waiting list for gastric bypass surgery, which I will
no longer be needing.”
Danielle takes 3 tablespoons of organic raw apple cider vinegar along with
her coconut oil every day, before each meal. “I have abolished sweeteners and
have turned to stevia to sweeten my tea just a little. Last but not least, I
incorporate hot peppers and cayenne pepper into my diet. This tactic raises my
body’s basal temperature and kick starts my metabolism. I’ve noticed that I no
longer have a problem with acid-reflux or constipation. I have lost that bloated,
distended feeling—it’s truly wonderful.”
Here are a few more comments from people who have added coconut oil into
their daily lives.

“I have been sticking with your plan for thyroid health. About three days ago
(three weeks into the plan and 6 weeks into using coconut oil) I just started
feeling so much better. My energy level is so high now; much, much higher than
it has been in my whole life (54 years). I have really come out of my slump. I
thank you from the depths of my heart. This is such a miracle for me. I will
continue with your plan using it as a lifelong guide.”
Stephanie G.

“My temperature was very low (95 degrees F). I just told everyone I am a
‘cool’ person. When I found that a sluggish thyroid can lower the body
temperature I wanted to do something about it. I found out about coconut oil and
started consuming it (3-4 tbsp with my meals). And in one week (I am not
exaggerating), my always low temperature began to rise. It is normal now.
Sometimes it ranges from 98.2 -98.6 degrees F now. I must say I could not
believe the thermometer. So I am really sold by this coconut oil thing.”
Jessie

“I was diagnosed with Hashimoto’s and was put on Synthroid. Once I started
the drug I still felt hypothyroid and I was still pretty tired. I started taking the
VCO about 2 months ago and I became hyperthyroid. So my doctor took me off
the Synthroid and the hyperthyroid went away in about 2 days and now all I do
is the VCO…I have energy like you cannot believe. And before even on the
Synthroid I was still sleeping way too much and felt tired most of the time…It
seems to have jumpstarted my thyroid into working on its own again. My doctor
was quite impressed and is now recommending it to all his patients.”
Danne H.

“I have been carrying around quite a few extra pounds for years and was
caught up in the yo-yo dieting cycle. I made lifestyle changes which mean eating
healthy and exercising regularly, but never really saw a consistent weight loss. I
had thyroid tests run and they were always “normal.” Well, a few weeks ago I
started adding coconut oil to my diet and a miracle has happened. I’ve been
losing two pounds a week without really trying , which tells me that my thyroid
function wasn’t as “normal” as they told me it was. I have more energy and just
feel better.”
Irene

“Virgin coconut oil is working for me. My second (six-month delayed)
thyroid test results came back with levels improved and in the safe zone.
Coconut oil, apart from making me feel so much better, has saved me from
thyroid medication. My doctor was extremely skeptical about using coconut oil
(it’s in his never to be used basket) and was surprised at not only the thyroid
results but also my improvement in cholesterol levels and blood sugar levels.
Still skeptical about coconut oil, he could only say, ‘Whatever you are doing,
keep doing it.’”
Cleve

“My temp has continued to rise and this morning was up to 97.5° F (from a
pre-VCO low of 96.2 only 10 days ago)…I’ve been eating a lowcarb, high-fat
diet for three years, so am no stranger to satiety from plenty of good fats in my
meals, but I’m struggling to include 3.5 tbs VCO because it makes me over-full
for hours and hours! I’ve tried cutting back with other foods, which helps a bit,
but I can still barely face dinner five hours after lunch!”
Katy

“I feel fantastic! This is the first time in years that I have felt well and
healthy. I have been troubled with hypothyroidism for 5-6 years now, and
NOTHING has worked until now. As you can imagine, I am ecstatic! I keep
thinking that the next day I will again feel badly, and have no energy, so far that
has not happened. I have lost 4½ pounds last week. That in itself is a wonderful
sign that this plan is working.”
Pat

14

Drink More, Weigh Less

Return to Table of Contents


“Drink plenty of water.” You’ve probably heard that advice a hundred times,
but do you follow it? How much water do you drink each day? I mean real water
—pure water without flavorings, sweeteners, and other chemicals added. Three
glasses? One glass perhaps? Maybe none at all? That’s fairly typical. As
incredible as it may sound, one of the reasons you may be overweight is because
you don’t drink enough water.
Of all the food and beverages we consume, water is by far the most
important. Although it contains no calories and provides no energy, it is
considered our most vital nutrient. Our bodies require a constant source of water
throughout the day in order to maintain bodily functions and to sustain life. We
can live for several weeks and even months without other nutrients, but if
completely deprived of water we would die of dehydration in a matter of days. A
lack of adequate water is, in essence, a death sentence.
Approximately 60 percent of our body weight is from water. Every function
inside the body is regulated by and depends upon water. Water must be available
in sufficient quantities to adequately transport nutrients, oxygen, hormones, and
other chemicals to all parts of the body. Water lubricates our joints, protects our
brain, facilitates digestion and elimination, and provides the medium in which all
chemical reactions in the body occur. Water is so important to the proper
function of the body that even a small reduction from normal can have a
dramatic effect on your health.
Water has another very important purpose. It is necessary in the right amount
in order to regulate and manage weight. Many people are overweight because
they don’t drink enough water. Yes, part of the reason you may be overweight is
because you don’t drink enough pure, clean water. Diets that ignore fluid intake
or that cause the loss of water are dangerously unhealthy!
Dieting should improve health, not destroy it. A proper diet that recognizes
the importance of water can help you lose weight and improve your health.

 THE ELIXIR OF LIFE
The Discovery Made in Prison
Surprisingly, the importance of water in weight management and health in
general was discovered by Dr. Fereydoon Batmanghelidj while he was serving
time at Evin Prison in Iran. After graduating from medical school in London and
working for a time in England, Dr. Batmanghelidj returned to Iran, where he was
born, to help the people of his country. In 1979 a violent revolution swept a new
government into power. Almost all professional and creative people who had
stayed in the country were rounded up and jailed as political prisoners. Dr.
Batmanghelidj was among them.
The prison in which he was placed was built to hold only 600, but quickly
overflowed with 9,000 inmates. Trained medical personnel were scarce, so Dr.
Batmanghelidj was given the responsibility of caring for the sick. The prisoners’
health was not a high priority with the new government, and consequently,
medical supplies were woefully inadequate.
Dr. Batmanghelidj wasn’t there long when an inmate racked with
excruciating stomach pain was brought to him. The man was suffering from
peptic ulcer disease and pleaded for something to stop the pain. Dr.
Batmanghelidj had nothing at his disposal that would help. The cries of agony
from the man were so disturbing that in desperation Batmanghelidj gave him two
glasses of water. He simply didn’t know what else to do. To his surprise, within
minutes the man’s pain disappeared. He told the patient to drink two glasses of
water every few hours. The man did so and remained free from pain and disease
for the rest of his time in prison.
This was Dr. Batmanghelidj’s introduction to the role water can play in
health and healing. Had medications been available they would have been used
and Dr. Batmanghelidj would probably have never discovered the dangers of
chronic dehydration and the importance of water.
Sometime later, after a few medications became available, a similar
experience occurred with another inmate. Walking past a jail cell Batmanghelidj
spotted a man curled up on the floor of his cell semi-conscious crying in pain.
He had an ulcer that was nearly killing him. Batmanghelidj asked the inmate if
he had done anything to relieve the pain. He said he had taken three Tagamets
and a full bottle of antacid, but the pain only got worse. Remembering his
previous experience, Dr. Batmanghelidj gave the man two glasses of water.
Within 10 minutes the pain subsided. He had him drink another glass and within
four minutes the pain stopped completely. This patient had taken a huge amount
of ulcer medication without results, but after drinking only three glasses of water
the pain was gone and he was up socializing with his friends.
 These instances prompted Dr. Batmanghelidj to start researching the effects
of water on health. For nearly 3 years he treated countless numbers of patients
for a variety of illnesses using ordinary tap water and nothing else. The
government, impressed with his work, released him from prison. He
immediately immigrated to the United States where he continued his research
and wrote a book titled Your Body’s Many Cries for Water. Dr. Batmanghelidj
claims that many of the degenerative illnesses we suffer from today are to a large
extent caused by chronic dehydration. He has treated many thousands of patients
with water and has witnessed complete recovery of those suffering from an
assortment of conditions such as high blood pressure, migraine headaches,
arthritis, asthma, back pain, chronic constipation, colitis, heartburn, chronic
fatigue syndrome, and even obesity. Yes, overweight problems can be treated
with water.
Dr. Batmanghelidj claims that every single one of these conditions can be
caused by dehydration. Severe dehydration is so destructive it causes quick
death. But chronic low-grade dehydration causes disease which can lead to a
slow death. Health deteriorates so slowly we don’t realize what’s happening. We
attribute it to age. He maintains that most of us are chronically dehydrated
because we don’t drink enough water. Dehydration causes damage to cells which
leads to inflammation, swelling, and pain. Each individual’s response to
dehydration differs depending on his or her own chemical and physical makeup.
For some it manifests itself first as arthritis, and in others migraine headaches.
Arthritis occurs when joints become dehydrated and tissue damage occurs. Back
pain occurs when discs between vertebrae become dehydrated: as a result, bones
and muscles twist out of alignment, causing stress.
A study published in the British Medical Association journal Annals of the
Rheumatic Diseases (July, 2000) found that people who drank more than 3 cups
of coffee a day were twice as likely of getting arthritis as those who drank less.
This study confirms Dr. Batmanghelidj’s observations. Rheumatoid arthritis is
more prevalent in coffee drinkers because coffee has a dehydrating effect.
Arthritis is considered incurable by conventional medical standards, yet Dr.
Batmanghelidj has done what seems to be the impossible. He’s cured many
people of arthritis by simply having them drink more water and less coffee, tea,
and other beverages.
Other researchers have noted that drinking too little water increases the risk
of kidney stones, breast cancer, colon cancer, bladder cancer, obesity, mitral
valve prolapse (a heart condition), and physical and mental health.1

Chronic Dehydration
 The US Institutes of Medicine recommends that we should drink at least
eight glasses of water a day. This is the amount the body loses from perspiration,
respiration, and elimination every day. This is the minimum amount you should
consume each day.
We often hear the recommendation of drinking eight glasses of water a day,
but how big is a glass? Is it 4 ounces, 8 ounces, or 12 ounces? The amount of
water you need depends on your size. A large person needs more water than a
smaller person. A general rule of thumb is to drink 1 quart (1,000 ml) of water
for every 60 pounds (30 kg) of bodyweight. A 120-pound (55 kg) person,
therefore, needs to drink at least 2 quarts (2,000 ml) of water a day. A 210-pound
person needs 3½ quarts (3,300 ml). Also, if you are physically active, if you live
in a dry or hot climate, if it is summer, or if you eat foods or beverages that have
a diuretic effect, then you need to drink more than this. Most people don’t drink
enough and suffer from mild chronic dehydration.
Chances are, you are chronically dehydrated right now. But you may say,
“I’m not dehydrated, I drink lots of fluids during the day and don’t feel
particularly thirsty.” That’s just the problem! You don’t have to feel thirsty in
order to be dehydrated. As a consequence, most of us don’t drink enough, and
what we do drink is usually coffee, soda, or some other beverage rather than
water.
The sensation of thirst, like many other physiological processes, becomes
less active as we age.2 This doesn’t mean we don’t need as much water when
we’re older; it means we don’t have the urge to drink as much as we should. As
a result, many older people are dehydrated without even knowing it.
Dehydration is so common among the elderly that it has been identified as one of
the most frequent causes for hospitalization for people over 65. In one study,
half of those hospitalized for dehydration died within a year of admission. Even
though these patients knew dehydration was a problem for them, they still
weren’t drinking enough. Without the sensation of thirst, we tend not to drink.
While the elderly are most at risk, they aren’t the only ones who suffer from
chronic dehydration. Often, we become so busy at work and in our everyday
lives that we don’t take the time to satisfy thirst. We put it off until it’s more
convenient. Ignoring the thirst reflex dulls this sensation. We become so
accustomed to ignoring the body’s subtle signals of thirst that we don’t realize
we are becoming dehydrated. So even relatively young people can and do
become chronically dehydrated.
Another problem is that we often satisfy thirst with beverages rather than
water. Many people mistakenly believe that coffee, tea, soda, and juice are just
as good as water. They’re not. Keep in mind that it’s water that the cells of your
body need and want, not soda pop. If you drink caffeinated beverages to quench
your thirst you are not satisfying the body’s need for water. Caffeine and sugar
will cause the body to become more dehydrated. If the beverage is again
consumed to quench thirst, the problem can escalate. For every beverage you
drink, you need to add at least half as much extra water to your 8 glass
requirement just to stay equal; if you don’t, you will become dehydrated. Only
water hydrates the body and cures dehydration.
A study by the National Research Council revealed that on average, women
(ages 15-49) drink a mere 2.6 cups (615 ml) of water a day.3 Most of their fluids
come from beverages. This finding suggests that a large portion of women may
be chronically dehydrated. Another study performed by researchers at Johns
Hopkins Hospital in Baltimore discovered that as much as 41 percent of men and
women ages 23-44 are chronically dehydrated to one degree or another.4 Some
food consumption surveys indicate that as much as 75 percent of the population
(all ages) is chronically mildly dehydrated.
Dehydration of as little as a one percent decrease in body weight, results in
impaired physiological function, including cardiovascular performance and
temperature regulation.5-7 Normally, a sensation of thirst manifests after the
body has reached a level of dehydration of 0.8-2 percent loss of body weight.8-9
At this point the body is in a mild state of dehydration. If this situation persists, it
can become chronic. Even mild chronic dehydration is dangerous and has many
adverse effects on body function and performance. Studies have shown that a
two percent loss of water results in significant reductions of arithmetic ability
and short-term memory.10 If a 150 pound (68 kg) person loses two percent of his
or her body weight (3 lbs/1.3 kg), mental as well as physical performance will
decrease by 20 percent.11-12
Usually drinking a glass or two of water can relieve mild dehydration. If the
level of dehydration is greater than three percent of body weight, complete
rehydration requires more than just drinking a glass of water. Complete
rehydration in this case would require many glasses of water over an 18-24 hour
period.13
The role of water in maintaining good health has been recognized since
ancient times. Hippocrates, the father of medicine, recommended increasing the
consumption of water to treat and prevent kidney stones. Doctors today also
recommend drinking more water for the same purpose. Approximately 12-15
percent of the population will develop kidney stones at some time in their
lives.14-15 The prevalence of kidney stones is higher in those who are chronically
dehydrated. While several factors, such as age and climate, may influence stone
formation, adjusting water consumption is a simple preventative measure that
has proven successful since the days of Hippocrates.
It appears that if you want to avoid cancer, or at least some forms of cancer,
you should be drinking plenty of water every day. As simple as it sounds, just
drinking five glasses of water can reduce the risk of colon cancer by 45 percent,
urinary tract cancer (bladder, prostate, kidney, testicle) by 50 percent, and breast
cancer by 79 percent.
One of the most common problems associated with chronic dehydration is
constipation. A healthy, well-hydrated individual should have a full bowel
movement at least once, if not twice, a day. If you eat three meals a day, then
you need to eliminate a minimum of once a day. The process should be quick
and easy. If it is a strain to eliminate or takes more than a few minutes, then you
are constipated.
In the colon (the endmost segment of the intestinal tract) a certain amount of
water is normally extracted from the feces to facilitate excretion. When the body
becomes dehydrated the amount of moisture removed is increased, in order to
slow down water loss. A greater amount of water than normal is removed from
the feces traveling through the colon. As a consequence, fecal matter becomes
excessively dry and hard, slowing down elimination. The result is constipation.
The solution is simple: drink more water.
Another common symptom of chronic dehydration is pain and cramping.
Muscle fatigue, spasms, and cramping occur more frequently when the body is
dehydrated.16 Most of us have had the painful experience of a leg cramp during
heavy physical activity. Exercise causes a high rate of perspiration, which can
easily lead to dehydration which, in turn, promotes muscle cramps.
Many people experience chronic neck and back pain. They go to the doctor
to get pain killers or to the chiropractor to fix subluxations (misalignments in the
spine caused by muscle spasms and cramps). The chiropractor will relax the
muscles and realign the bones, but if the cause was due to chronic dehydration,
the muscles will eventually cramp up again and the person is soon back in the
chiropractor’s office getting another adjustment. Drugs and spinal adjustments
cannot cure dehydration.
Fatigue, headaches, fuzzy thinking, and loss of strength or coordination are
all consequences of dehydration. It’s interesting how often when we get a
headache, it is simply due to a lack of water. Most people, instead of drinking
water to relieve their headaches, will take pain pills like aspirin or Tylenol.
These pain killers haven’t solved the problem; the body is still dehydrated. All
they did was deaden the nerves carrying the pain sensation, masking the
symptom of dehydration which was brought about by your body to get your
attention and tell you it needs more water. It is amazing how many people can
relieve their headaches within 15 minutes or so by simply drinking a large glass
of water, rather than relying on pain pills. The water solves the problem rather
than covering it up by deadening the nerves.

Dehydration and Insulin Resistance
One of the consequences of dehydration is insulin resistance. Insulin
resistance promotes excess insulin secretion. Insulin is a fat storage hormone,
and will cause you to convert more of your food into fat. Dehydration causes
transitory or temporary insulin resistance. If dehydration becomes chronic, it can
lead to chronic insulin resistance, and thus promote weight gain.
When your blood vessels lose water, the sugar in your blood becomes more
concentrated, the higher your blood sugar concentration, the more insulin
resistant you become. The more insulin resistant you are, the higher your blood
sugar becomes. It’s a vicious cycle. When you have high blood sugar, your body
tries to remove the excess glucose from your bloodstream by filtering it through
the kidneys and washing it out of the body, which causes frequent urination.
Whenever you eat sugar or any carbohydrate, it will raise your blood sugar and
increase urine volume. Thus, you will become even more dehydrated.
In addition to drinking water throughout the day, you should also drink water
with your meals to avoid carbohydrate induced dehydration. Water adds volume
to meals and helps satisfy hunger. It also provides the medium in which foods
are properly digested and absorbed. Some people claim that drinking water with
meals will dilute the digestive enzymes, thus reducing their effectiveness. This is
not so. Drinking water with meals actually increases enzyme efficiency, so long
as you don’t drink excessive amounts. Water is almost immediately absorbed
through the stomach wall, which will promote the secretion of digestive enzymes
and acids that will improve digestion. You can see how quickly water travels
from your stomach to your bloodstream on a hot day. When you are very hot and
dehydrated and drink a glass of water, within about 5 minutes you will begin
sweating profusely. In just a few minutes the water can travel from your
stomach, into your bloodstream, and produces sweat. Water does not stay in the
stomach long.
Water is essential for proper digestion and enzyme activity. For example,
take a bowl of water, stir it, and add a few drops of food dye. The dye
immediately begins to dissimulate throughout the entire bowl. Within seconds
the entire bowl of water is colored by the dye. Fill a second bowl with cooked
oatmeal add enough water to make it mushy. Stir it and add in a few drops of
food dye. What happens? The dye stays in little puddles. It does not spread
throughout the bowl. This is analogous to food in the stomach. The dye
represents the digestive enzymes. These enzymes must come into contact with
each particle of chewed food in order for the enzymes to do their job and break it
down. If the chewed food does not have enough water mixed into it, the enzymes
cannot migrate and reach all the food particles and do their job. Consuming
adequate amounts of water will dilute the food enough to allow proper mixture
of enzymes with the food.
If you just don’t like drinking water with your meals, you can drink a full
glass of water 5 or 10 minutes before eating. This will give your body the fluids
it needs to properly digest the food and will help fill the stomach, taking the edge
off your hunger and start the process that signals satiety.

DRINK MORE WATER, LOSE MORE WEIGHT
Water is the ultimate diet drink because it contains zero calories, suppresses
appetite, boosts metabolism, and helps remove fat. Yes, drinking water can help
you take off fat! Studies have shown that decreasing water consumption causes
an increase in fat deposition, and an increase in water intake has the opposite
effect.
The kidney’s job is to filter waste from the blood and maintain electrolyte
and pH balance. The kidneys need plenty of water to perform their function
properly. If water isn’t available, the blood becomes too congested and the
kidneys can’t do their job effectively. Since maintaining a chemical balance is
vital to health, the liver jumps in and takes on the task performed by the
overworked kidneys. This, in turn, puts undue stress on the liver, which must
continue to perform all of its regular duties as well. One of the jobs of the liver is
to convert fat into energy for the body. But if the liver is struggling under
excessive stress from helping the kidneys, it can’t function at optimal levels
either. Less fat is converted into energy and more fat remains stored as fat. So
when you drink more water, the kidneys and liver are able to function more
efficiently, and more fat is metabolized and removed.
If you don’t normally drink water, you must be getting your fluids from some
other source. No other fluid can adequately replace water and most of the
beverages we drink actively contribute to weight problems.
A major key to losing weight is to replace all the beverages you ordinarily
drink with plain water. Most beverages contain empty calories. That is, they
provide little nutritive value but lots of calories. The more beverages you drink,
the more calories you consume. A 16-ounce glass of orange juice contains 220
calories. A 12-ounce can of soda has about 150 calories. Water, on the other
hand, has zero calories. By drinking water in place of these other beverages, you
consume fewer calories.
We tend to eat about the same amount of food and get the same amount of
calories each day. The calories in drinks, however, are all added calories.
Regardless of how much or how little you drink between meals, you will eat
about the same amount of food. Studies have shown that drinking sugar-laden
drinks has little effect on how much people eat at a meal. No matter how many
beverages we drink, we still eat the same amount. Drinking water instead of
beverages can significantly reduce the number of calories you consume each
day. You may think to yourself, “I drink low-calorie beverages so it’s okay.” It’s
not. Eating and drinking foods containing artificial sweeteners is not a good idea.
They stimulate the sweet tooth, keeping addictions alive and thriving. A person
who becomes accustomed to eating and drinking artificially sweetened foods and
beverages establishes a bad habit that leads
to overeating, particularly of nutritionally poor foods and drinks.
Another problem with sweet or appetizing beverages is that they stimulate
the salivary glands and trick the body into thinking it’s going to receive food.
The body gears up to handle a hearty meal, but all it gets is a liquid, which is
digested almost immediately. The body now is primed to receive solid food and
you begin to feel “hungry.” Consequently, you end up snacking and consuming
needless calories.
Beverages, whether they are low-calorie or not, can also make you thirsty
and cause you to want to drink more. For example, caffeinated drinks like coffee
and soda have a diuretic effect. You may drink a soda to quench your thirst and
gain immediate temporary satisfaction, but the caffeine will draw water out of
the body, causing you to urinate more frequently and become thirsty again. If
you satisfy this thirst with another soda, the cycle repeats itself. You gradually
become more and more dehydrated while consuming more and more soda and
more calories. If you satisfied your initial thirst with water instead of soda, you
would not become thirsty again as quickly and you would not consume any
calories or artificial flavors, caffeine, and other chemicals that stimulate the taste
buds and encourage addiction.
An interesting study on coffee was carried out using 12 healthy men and
women. They were all coffee drinkers, but abstained from drinking or eating
anything containing caffeine for five days before the study. They were then
allowed to drink six cups of coffee per day. The researchers found that when the
subjects drank coffee, they excreted more water in their urine than they
consumed in their foods, so that they had a net loss in water. Total body water
decreased by 2.7 percent. Despite this level of dehydration, only two of the
subjects experienced thirst.
 Water should replace all alcohol, coffee, black and green tea, soda, juice
(which is often packed with additional sugar), and flavored drinks. The ones you
should avoid the most are those that contain sugar, caffeine, or alcohol. These
are the ones highest in calories and producing the strongest diuretic or
dehydrating effects.
This doesn’t mean you can never drink these beverages. If you must drink a
beverage now and then, make sure you follow it with an equal amount of water.
As a general rule of thumb, for every cup of coffee, tea, or soda you drink, you
need to drink at least half that much again in water. But don’t count this water as
part of your daily water requirement. You still need to drink another eight
glasses of water a day. Alcohol poses the biggest problem because it requires
eight times its volume in water for metabolization. So if you drink 1 ounce of
alcohol, you need to follow it with 8 ounces of water.
Just drinking water can boost your metabolism and cause you to burn off
additional calories. Researchers from Germany and Canada found that when you
drink 17 ounces (500 ml) of water, your metabolic rate shoots up by about 30
percent. This increase in metabolism was observed within 10 minutes after
drinking the water, reached a maximum after 30-40 minutes, and lasted for more
than an hour. Based on these measurements, the researchers estimated that
increasing your current water ingestion by 1.5 liters (1.5 quarts) a day would
burn off an additional 17,400 calories a year, or the equivalent of a weight loss
of 5 pounds (2.4 kg).17 While 5 pounds is not a lot, it is 5 pounds less of excess
fat that is not hanging on your body.
The weight loss effects of drinking water can be enhanced even more if the
water is chilled. The definition of a calorie is the amount of energy it takes to
raise the temperature of 1 gram of water 1 degree Celsius. Considering that the
definition of a calorie is based on raising the temperature of water, it is logical to
say that your body burns calories when it has to raise the temperature of ice
water to your body temperature. When you drink a glass of ice water and it goes
through your body and comes out as urine, the temperature of the urine is same
as your body. Therefore, your body must be raising the temperature of the water
and calories must be burned.
Ice water is 0° C (32° F), body temperature is 37° C (98.6° F), there are
473.18 grams in 16 fluid ounces (473 ml), and it takes 1 calorie to raise 1 gram
of water 1° C. So in order for your body to raise the temperature of 16 ounces of
ice water to 98.6° F (37° C), it needs to expend 17.5 calories of energy. If you
drink 2½ quarts (2,395 ml) of ice water a day, you will burn off an extra 87.5
calories a day or 31,937.5 calories per year, which is the equivalent to a weight
loss of over 9 pounds (4 kg). If you are already drinking 1 quart of water a day
and add 1½ quarts and drink it chilled, you can experience a total weight loss of
14 pounds (6.4 kg) a year just from drinking water! Talk about easy weight loss.
This is just another reason why you should replace the beverages you normally
drink with cold water.
If your goal is to lose weight and keep it off, you should try to get into the
habit of drinking only water (except perhaps for special occasions). Once you
develop this habit you will begin to prefer water over other drinks because it
satisfies thirst better. Often people will say they don’t like to drink water. What
they are really saying is that they are addicted to the chemicals in drinks and
they need to satisfy those cravings. Even one soft drink a day can have a
significant impact on weight.
Simply substituting water for other drinks can have a remarkable impact on
your health and weight. For example, Donna Gutkowski replaced the six to eight
cans of Mountain Dew she was drinking each day with water. As a result, she
lost 35 pounds of excess weight. “I’m able to wear clothes that I thought would
never touch my body again.” Speaking of her upcoming wedding she says, “I
can walk down the aisle looking better than I have looked in 15 years.”
Bob Butts says, “I easily took off 15 pounds without trying. I eat whatever I
want…I can honestly say that you have made losing weight an easy thing to do. I
know of two brothers, one lost over 100 pounds and the other lost 30.”

YOU’RE NOT HUNGRY, YOU’RE THIRSTY
Most of us don’t always recognize the body’s signals for thirst. It is often
misinterpreted as hunger and we end up eating when our body is actually crying
for water. Oh sure, when you get cotton mouth you know you are thirsty, but by
the time the body starts exhibiting this symptom you have become seriously
dehydrated. Dry mouth is a sign of severe thirst. This stage of dehydration
ordinarily could have been prevented if you paid attention to your body’s earlier
cries for water.
The first sign of thirst is a subtle desire to drink. If we ignore this sensation
we become more dehydrated. The body is forced to resort to other means to
motivate us to drink. The next sign to appear is an empty feeling in the stomach.
When the body becomes desperate for water, prompting feelings of hunger may
motivate eating foods that would supply enough liquids to prevent dehydration.
The body isn’t really hungry, it’s thirsty. If you continue to ignore the body’s
signal or if you eat foods that don’t supply the needed water, you will develop a
dry mouth. A dry mouth is an unmistakable signal that the body needs water. It
can be accompanied by fatigue, lightheadedness, or headache. By this time, you
are very dehydrated and symptoms are severe.
 A very important concept you need to understand is that if you become
hungry between meals, it most likely is a sign you are thirsty, not hungry. You
have ignored earlier signals of thirst and now the body is crying out for water.
The only way to satisfy thirst is with water. Often we make do with something
else such as coffee, soda, or a snack of some sort, which may bring immediate
satisfaction but in the long run will make matters worse.
Part of the diet described in this book is to recognize the fact that feelings of
hunger between meals are almost always signals that our bodies need water, not
food and not beverages. Limit your eating to your regular mealtime. Between
meals when you feel “hungry,” drink a glass of water. The water will
surprisingly satisfy your hunger. The liquid in the stomach will fill it up,
producing a feeling of satiety. The feeling may only last an hour or two, but
that’s okay because by then your body needs another drink of water anyway. So
give it another drink. Do this throughout the day. When you feel hungry, drink
water.
This way you will get your required amount of water each day without trying
or forcing yourself to drink. As you begin drinking more water, your sensation
of thirst will become stronger or actually become reactivated and you will be
more aware of your need for water. This will help you satisfy thirst before the
body has to resort to a sensation of hunger or dry mouth.
Simply drinking water between meals can be very effective in cutting
unwanted pounds without discomfort often associated with dieting. Dr.
Batmanghelidj says, “I know a man who weighed 480 pounds. He lost 290
pounds in one year by drinking water whenever he felt hungry. He had to have
two operations to remove the loose skin. Another man lost 156 pounds in a year
and a half. He reduced 14 pants sizes. A 15-to 45-pound weight loss with water
is possible with minimal effort.” Wow! What phenomenal results from simply
drinking water.

SALT AND MINERALS
When your body loses water through perspiration, urination, and such, you
also lose electrolytes (minerals) important to your health. Two of the most
important minerals are sodium and chloride.
Sodium and chloride are the fifth and sixth most abundant minerals in the
human body. A 130 pound (60 kg) human body contains 90 grams each of
sodium and chloride, or about 36 teaspoons total. Only calcium, phosphorous,
potassium, and sulfur are found in larger quantities.
Sodium is essential in maintaining normal fluid balance and acid-base
balance, and assists in nerve impulse transmission. Chloride is also essential in
maintaining normal fluid balance and acid-base balance, and is necessary for
proper digestive function. A chronic deficiency in these minerals can cause
growth failure in children, muscle cramps, mental apathy, loss of appetite, and
poor digestion. An acute deficiency caused by excessive perspiration, vomiting,
or diarrhea can lead to a severe electrolyte depletion, resulting in coma and
death. Athletes competing or working out in hot temperatures often fall victim to
electrolyte depletion due to heavy sweating. Many have ended up in the hospital
and a number have died. For this reason, sports drinks or rehydration beverages
have become popular. Next to water and sugar, the most abundant ingredient in
these beverages is sodium chloride (salt).
For many years medical “experts” have told us to limit our salt (sodium)
intake. Although they acknowledge the need for salt in the diet, they assume that
we eat too much, and have convinced the world that everyone needs to lower
their salt intake. Lowered salt intake, they theorize, would lower blood pressure,
which should automatically lower the risk of heart attack. Over the past 30 some
years we have cut back on salt consumption by 65 percent, yet it has made no
impact on the rates of high blood pressure or heart attacks.18 In fact, the rate of
people with high blood pressure is increasing. Something apparently is wrong
with the theory.
According to Jan Staessen, MD, PhD and colleagues at Department of
Cardiovascular Diseases, at the University of Leuven, Belgium, the theory is
wrong. His team of investigators found that only the systolic blood pressure (the
top number) slowly rises over time with increased salt intake. But this rise does
not translate into an increased risk for high blood pressure or for heart attacks.
They found just the opposite, lower salt intake is associated with higher heart
and blood vessel disease and increased incidence of death. In fact, in their
studies the death rates got progressively worse as the salt intake got
progressively lower.19 Staessen says, “Our current findings refute the estimates
of computer models [based on theories] of lives saved and health care costs
reduced with lower salt intake. They also do not support the current
recommendations of a generalized and indiscriminate reduction of salt intake at
the population level [for everyone].”
The available evidence shows that significant cuts in salt consumption can
result in small reductions in blood pressure for some people, while increasing the
risk of number of other health problems for the vast majority of the population.
In addition to Staessen’s studies, researchers from other institutions have shown
that salt intake below our current level of consumption may increase the risk of
insulin resistance, metabolic syndrome, congestive heart failure, diabetes,
dehydration, and mortality.20-22
Don’t be afraid of eating salt because it might raise your blood pressure. A
summary of all studies on high blood pressure and salt has shown that in people
with normal blood pressure, adding salt has no harmful effect. In people who
have high blood pressure, only about three percent are affected by salt. Of these
three percent, it is believed that they have high blood pressure because they are
chronically dehydrated. Dr. Batmanghelidj’s research has shown that drinking
more water can lower high blood pressure, and he has been very successful in
this area. Also, the ketogenic diet will help lower blood pressure as well, so
using salt into your diet will not have an adverse effect on your blood pressure.
The US National Research Council advises limiting daily salt intake to less
than 6 grams (1 teaspoon of salt = 5.69 grams). An international salt study,
which included over 10,000 subjects from 32 countries, showed an average
consumption of 9.9 grams of salt a day. Some populations, however, consume
much more than this. For example, in some parts of Japan where salty foods are
popular, salt consumption can average an incredible 26 grams or more a day.23
The national average in Japan is 11.4 grams a day. Despite the high salt diet, the
Japanese have one of the highest life expectancies in the world and a relatively
low rate of high blood pressure and heart disease.
Salt can also help detox the body by aiding in the removal of toxic halides.
The chloride in salt is part of the halide family. Chloride can competitively
inhibit bromide and help the kidneys excrete bromide and fluoride.24-25 In fact,
years ago doctors would treat bromine toxicity by administering therapeutic
doses of salt in order to wash bromine out of the body. A low salt diet will
exacerbate bromine and fluoride toxicity. When lab rats are subjected to a low
salt diet, the half-life of bromine is prolonged by 833 percent as compared to rats
given a normal salt diet.24


Unless your doctor has given you a sound reason why you shouldn’t eat salt,
there is no reason to restrict your salt intake. Ten grams a day (a little over 2
teaspoons) appears to be quite safe for the vast majority of the population, even
for those who are sensitive to salt or sodium, as long as they drink enough water
to stay hydrated. I recommend that you use sea salt because it contains many
trace minerals, ordinary processed salt does not. Like sodium and chloride, trace
minerals are washed out of the body so they, too, must be replenished. Dietary
trace mineral supplements made from sea water or other sources could also be of
value in replenishing trace minerals. These supplements are usually sold in
liquid form and are available in most health food stores.
Because of the presences of fluoride and other contaminants in the water,
home purification systems have become popular. While this may solve one
problem, it may cause another. Purified water has been stripped of much of its
mineral content and will absorb minerals in the body and pull them out. Drinking
this type of water could even create a mineral deficiency. So if you drink
distilled or filtered water, you need to make a special effort to consume more sea
salt and take trace mineral supplements.
If you experience muscle cramps while on the Coconut Ketogenic program,
it may mean that you need more water or more minerals. To avoid muscle
cramps, make sure you are using an adequate amount of sea salt in your foods
and that you are taking a magnesium supplement (400-1,200 mg/ day). One of
the best sources of magnesium is a product called magnesium oil. It really is not
an oil, but a water-based solution of magnesium chloride. You rub the solution
on any area of your skin. When you rub it onto the skin it feels very slippery like
it is made of oil—thus the reason for the name. Magnesium is absorbed more
easily into the body when it is applied on the skin this way. Magnesium taken
orally can have a strong laxative effect on some people. Sometimes when they
start the Coconut Ketogenic Diet they experience diarrhea. This effect is often
caused by the supplemental magnesium. Using magnesium oil and rubbing on
the skin will generally prevent this problem. The drawback to the magnesium oil
is that you don’t know exactly how much magnesium you absorb. However, this
really isn’t a problem because you absorb more magnesium this way than you
get from a dietary supplement. Most people are magnesium deficient.

YOU NEED A SYSTEM
Most adults need to drink about 2½ quarts (2,400 ml) of water a day, but few
people actually do. You can’t rely on guesswork. Just knowing that you need to
drink plenty of water a day doesn’t accomplish it. We tend to forget or
overestimate the amount we do drink, especially when we consume beverages.
People go all day without a single drink of pure water, yet feel they’ve gotten all
the liquids their bodies need. They could not be further from the truth.
If you kept a record of how much water you drink, you would find that more
than likely you do not get enough. You may think you are drinking plenty of
water, and may drink more than you ordinarily would, but for most people it
would still be short of the recommended one quart (1,000 ml) for every 60
pounds (30 kg) of body weight.
To help you get your minimum daily recommended amount you should use a
system where you can keep an accurate record of how much you consume. One
idea is to keep a small notebook and record every glass of water you drink
during the day and make sure before the day is over that you get your full
amount. Don’t wait until just before bedtime and try to down two quarts of water
or you will be up all night. Make sure you drink throughout the day.
I think the best method is to fill one or more containers in the morning with
the amount of water you’re going to drink during the day. Drink the water
throughout the day with the goal of emptying the container before retiring at
night. You may have to use two or more containers so you can carry one with
you when you go to work.
I don’t recommend that you drink other beverages, especially coffee, tea, or
soda, but if you do, then add half as much water to your daily ration. If you keep
strictly to this regime you won’t drink many additional beverages because you
will be downing so much water you won’t want anything else to drink.
Keep in mind that the recommended daily amount is a minimum. This is
equivalent to the amount of water we lose in urine, feces, perspiration, and
respiration each day. You’re just replacing what’s lost. You can drink more than
this if you need to, and in certain circumstances you will want to. If you exercise
or if your climate is dry or hot, you may need more water. How much should
you add? It all depends on the amount of water you lose. A way in which you
can determine that is to observe the color of your urine. If it is a dark yellow or
amber color, you’re dehydrated and need to drink more. You want your urine to
be a very pale yellow, almost clear in color. Other signs or symptoms of
dehydration include dry mouth, weakness, lightheadedness, headache, muscle
cramps, constipation, and not sweating during warm weather.
In summary, the important concepts you need to remember from this chapter
are:
· Drink water instead of beverages.
· Drink whenever you feel thirsty.
· Drink when you feel “hungry” between meals rather than eating
 snacks.
· Drink a minimum of 1 quart (1,000 ml) of water per day for every 60
pounds (27 kg) of body weight.
· If you drink anything other than water, add half as much water to
your daily water requirement.
· Set up a system to assure that you get your full recommended daily
water requirement.
· If the climate is hot or dry or if you exercise heavily, increase your
water intake.
· Check the color of your urine to determine if you need more water.

I often ask people if they are drinking enough water and they say, “Sure, I
drink three quarts of water a day.” But they are still dehydrated. Why? Because
it’s 98° F (36.7° C) outside and they’re losing more water than usual. People
often neglect to account for the environment, and although they drink three
quarts of water a day, they may still not be getting enough.
In the summer, especially if you live in a hot, dry climate, you need to
increase your total daily water intake by about a quart (1,000 ml). If you exercise
heavily or drink other beverages, add more. This may sound like a lot of water,
but your body needs it. Keep in mind, especially if you drink distilled or filtered
water, to add a little more salt into your diet.
At a temperature of 68° F (20° C), a sedentary adult loses about 2,300 ml
(2.4 quarts) of water a day. In hot weather, the loss is about 3,300 ml (3.5
quarts), and with prolonged heavy exercise, the loss can be as much as 6,600 ml
(7 quarts) of water. You can see that in warm weather or if you are physically
active, you have to significantly increase your water intake to compensate for
water loss. If you exercise and perspire heavily, you may need to almost triple
the recommended daily allowance of water.
Other factors that increase water loss are a diet high in protein, alcohol,
caffeine, sugar, and diuretic drugs and herbs; or eating a lot of dry, dense foods
such as crackers, pretzels, chips, dried fruit, jerky, granola, etc. Dry, dense foods
demand additional water. Living in a high-altitude environment also increases
water loss, because it is drier at higher elevations.

15

Low-Carb, High-Fat Eating Plan

Return to Table of Contents


CONTROLLING CARBOHYDRATE INTAKE
“I lost 17 pounds taking coconut oil. I did nothing else but add it to my
skillet for dinner some (not all) nights and maybe in a few other experimental
recipes. As a matter of fact, I had stopped exercising during this weight loss.”
Malikah

“After taking a small amount of the VCO every day for the last 3-4 months, I
am now delighted to say that I have lost over 31 pounds in weight. I can hardly
believe it, but I am now back to size 12 from being size 18 and feel so much
better for it!”
Rose

Many people like Malikah and Rose report that simply adding coconut oil
into their diets brings about effortless weight loss. The reasons for this is because
coconut oil boosts metabolism, increases energy levels and promotes greater
physical activity, curbs appetite, diffuses sugar cravings, and improves thyroid
function. However, just as many people say that they don’t notice any
appreciable weight loss when they add coconut oil into their normal daily diet.
Why the discrepancy? There are a number of reasons for this apparent
inconsistency.
For one, you can’t expect to lose weight if you add coconut oil into your diet
and continue to eat hydrogenated and other bad oils. You need to replace these
oils in your diet with coconut oil; that’s when you start seeing a difference. You
should also add enough coconut oil into your diet to make a metabolic impact.
Adding 1 or 2 teaspoons isn’t going to have much effect. You need to add 3 or
more tablespoons to see an effect. Also, if you eat a high-carbohydrate diet filled
with sweets and refined grains, and continue to do so even after adding coconut
oil, you are not likely to see much or any weight loss.
To see significant weight loss, the carbohydrates have got to go, or at least be
reduced. Coconut oil works best with low-carb diets, especially when it is the
primary source of fat in the diet. The most effective way to lose weight is with a
very-low-carb, high-fat, coconut oil-based, ketogenic diet or a Coco Keto Diet as
I sometimes refer to it.
The classic ketogenic diet limits carbohydrate intake to about 2 percent of
total calories consumed. This equates to approximately 10 grams of
carbohydrate a day. Fat comprises up to 90 percent of calories and protein makes
up about 8 percent. This is a very difficult diet to follow and many people can’t
endure it for long.
In contrast, the Coconut Ketogenic Diet is much more palatable and easier to
follow. Most people can show measurable ketones in their urine by restricting
carbohydrate intake to 40-50 grams. This would produce a mild ketogenic effect.
Some people who are more carbohydrate sensitive need to cut this down even
further. In the Coconut Ketogenic Diet, carbohydrate consumption is limited to
30 grams per day (6 to 8 percent of calories). At this level the vast majority of
people show ketones in their urine, indicating they are in ketosis. Fat takes up
about 70 to 80 percent of the daily calories and protein about 15 to 20 percent.
As a general rule of thumb, protein intake should be limited to about 1.2 grams
for every 1 kg (2.2 lb) of normal or desirable body weight (see height and weight
table on page 245 to find your desirable body weight).
You do not need to worry about counting total calories consumed. Your
primary goal is to keep track of the carbohydrate you eat, limiting it to no more
than 30 grams. This makes the diet simple and easy to follow. Since as much as
58 percent of the protein you eat can be converted into glucose, you do not want
to over-consume high-protein foods either. This is not a high-meat or high-
protein diet, it is a high-fat diet. Your protein intake should be adequate, but
modest. Fat calories take the place of the missing carbohydrate calories.
A person can live on this diet indefinitely. It is not lacking in nutrients. It
provides all the nutrients needed for good health. Consider the fact that the
Eskimo traditionally lived, and even thrived, on a diet consisting totally of meat
and fat. Their diet was as much as 80 percent fat. Carbohydrate from plant foods
constituted less than 1 percent of their total calories. They were healthy without
diabetes, Alzheimer’s, Parkinson’s, cancer, heart disease, or any other
degenerative disease common in our high-carb society today. This new diet
allows many more plant foods, greater variety, and more nutrients then the
traditional Eskimo diet. It is probably a far healthier diet than you have ever
eaten before.
You do need to calculate every gram of carbohydrate you eat. This is very
important. You do not want to estimate or guess, as this will decrease the
effectiveness of the program. As you gain experience, you will be able to
prepare meals without actually calculating each gram of carbohydrate; a diet
diary will be helpful in keeping track of carbohydrates in frequently eaten foods.
But for the first few months you need to pay particular attention to stay strictly
within your carbohydrate limit.
All fats are free foods; meaning there is no limit on the amount you are
allowed to eat. You are encouraged to use as much fat as possible in meal
preparation. Forget the lean cuts of meat, eat fatty meats and eat all the fat,
including the skin on chicken and other fowl. Eat all the meat drippings after
cooking. Add more fat when possible. The added fat makes foods taste better.
You will be expected to add more fat, primarily coconut oil, to your foods. You
will be surprised how good vegetables taste when they are smothered in meat
drippings, butter, or coconut oil. If you weren’t a fan of vegetables before, you
will become a veggie lover now that you can spruce them up with fat. Most fresh
meats, fish, fowl, are essentially carbohydrate-free. Eggs and cheese contain
very small amounts. Processed meats, however, often contain sugar or other
fillers as well as preservatives and other food additives.
Use the Nutrient Counter in the appendix to calculate the amount of net
carbohydrate in your meals. The term “net carbohydrate” refers to carbohydrate
that is digestible, provides calories, and raises blood sugar. Dietary fiber is also a
carbohydrate, but it does not raise blood sugar or supply calories, so it is not
included. Most plant foods will contain both digestible carbohydrate and fiber.
To calculate the net carbohydrate content, you subtract the fiber from the total
carbohydrate. The Nutrient Counter in the appendix lists net carbohydrate of
various whole foods. You can figure out the net carbohydrate content of mixed
packaged foods yourself. The Nutrition Facts label on packages show the
amount of calories, fat, carbohydrate, protein, and other nutrients per serving. On
this label under the “Total Carbohydrate” heading, you will see “Dietary Fiber.”
To calculate the net carbohydrate content, subtract the grams of fiber listed, from
the grams of total carbohydrate.
The Nutrient Counter lists the most common vegetables, fruits, dairy, grains,
nuts, and seeds. To find foods not on the list, including many popular packaged
and restaurant foods, go online to www.calorieking.com. On this website, type in
the food you are looking for and you will get a listing of everything included on
a Nutrition Facts label. To find the net carbohydrate content, you must go
through the same steps you do with any Nutrition Facts label and subtract the
fiber from total carbohydrate listed. There are several websites that provide the
carbohydrate count on various foods. Another good one is www.carb-
counter.org.
 In order to stay under your carbohydrate limit for the day, you will want to
eliminate or dramatically reduce all high-carb foods in your diet. For instance, a
slice of white bread contains 12 grams of carbohydrate. Just two slices will bring
you close to your 30 gram limit. Since all vegetables and fruits contain
carbohydrate, you would be restricted to eating only meat and fat for the rest of
the day in order to stay under your limit—which is not a good idea. A single
medium-size baked potato contains 32 grams of carbohydrate—more than a
day’s allotment. An apple has 18 grams, an orange 12 grams, and a medium-size
banana 25 grams. Breads and grains contain the highest amount of carbohydrate.
A single 4-inch (10 cm) pancake without any syrup or sweeteners has 13 grams,
a 10-inch (27 cm) tortilla has 34 grams, and a plain bagel has 57 grams. Candy
and desserts are just as high in carbohydrate and provide almost no nutritional
value, so they should be completely eliminated from the diet. All breads and
most fruits are very limited if not totally eliminated.
Vegetables, however, are much lower in carbohydrate. One cup of asparagus
has 2 grams, a cup of raw cabbage 2 grams, and a cup of cauliflower 2.5 grams.
All types of lettuce are very low in carbohydrate: a cup of shredded lettuce has
only about 0.5 gram. You can easily fill up on green salad and other low-carb
vegetables without worrying too much about going over your carbohydrate limit.
Although fruit normally is fairly high in carbohydrate, a limited amount can
be consumed. Fruits with the lowest carbohydrate content are berries such as
blackberries (½ cup contains 3.5 grams of carbonydrate), boysenberries (½ cup
contains 4.5 grams), raspberries (½ cup contains 3 grams), and strawberries (½
cup, sliced, contains 4.5 grams). Any fruit, vegetable, or even grain product can
be eaten, as long as the portion size is not so big that it puts you over your
carbohydrate limit. Since most fruits, starchy vegetables, and breads are high in
carbohydrate, it is best to simply avoid them altogether.
Let’s look at a typical low-carb meal plan. Net carbs for each item are listed
in parentheses.

Breakfast
Omelet made with 2 eggs (1 g), 1 ounce of cheddar cheese (0.5 g), ½ cup
sliced mushrooms (1 g), 2 ounces of diced sugar-free ham (0 g), and 1 teaspoon
of chopped chives (0 g), cooked in 1 tablespoon of coconut oil (0 g). Net
carbohydrate count: 2.5 grams.

Lunch
Tossed green salad with 2 cups shredded lettuce (1 g), ½ cup shredded carrot
(4 g), ¼ cup diced sweet bell pepper (1 g), ½ medium tomato (2 g), ¼ avocado
(0 g), ½ cup shredded cabbage (1 g), 3 ounces chopped roasted chicken (0 g), 1
tablespoon roasted sunflower seeds (1 g), topped with 2 tablespoons of olive oil-
based Italian dressing, without sugar (1 g). Net carbohydrate count: 12 grams.

Dinner
One pork chop (0 g) cooked in 1 tablespoon of coconut oil (0 g), 4 spears
cooked asparagus (2 g) with 1 teaspoon of butter (0 g), 2 cups cooked
cauliflower (3 g) topped with 1 ounce of Colby cheese (0.5 g) with various herbs
and spices (0 g) to enhance flavor, ½ cup strawberries topped with ¼ cup
whipped cream (6.3 g). Net carbohydrate count: 11 grams.
Total net carbohydrate consumed in the above three meals is 25.5 grams,
which is 4.5 grams under the 30 gram daily limit. As you see from this example,
the diet provides a variety of nutritious foods.
In comparison, let’s look at the carbohydrate content of some typical
unrestricted meals. A typical breakfast might include a 1 cup serving of Frosted
Flakes cereal (35 g) with ½ cup serving of 2% milk (11.5 g). Total carbohydrate
count comes to 46.5 grams. A single serving of this cold cereal, which is very
typical in carb content, exceeds the 30 gram limit by 16.5 grams. Obviously,
cold cereals are not a good option for those following a low-carb, ketogenic
eating plan.
Most people realize that cold breakfast cereals are not the healthiest of foods.
People eat them because they are convenient, quick, and generally tasty. People
certainly shouldn’t eat them for their nutritional content. Hot whole grain cereal
is considered a better choice. While a bowl of hot oatmeal is more nutritious
than an equal portion of cold cereal, the carbohydrate content is about the same.
A one cup serving of cooked oatmeal (21 g), with 1 tablespoon of sugar (12 g)
and ½ cup of 2% milk (11.5 g) provides a total carbohydrate count of 44.5
grams.
A typical lunch might include a MacDonald’s Big Mac hamburger (42 g),
one medium fries (43 g), and a 12-ounce soda (40 g) providing a whopping 125
grams of carbohydrate, more than 4 day’s worth of carbohydrate on our
ketogenic diet.
A typical dinner might include three medium-size slices of pepperoni pizza
(97 g) and a 12-ounce soda (40 g), providing 137 grams of carbohydrate, again
more than 4 full day’s worth.
Most typical meals are carbohydrate-rich. Consequently, the average
American (or European or Australian) consumes in excess of 300 grams of
carbohydrate a day. The best way to avoid excess carbohydrate is to make your
meals at home using fresh, low-carb ingredients.
 Does this mean you can’t have pizza anymore? You will have to make some
difficult decisions. Do you want pizza or do you want to lose that spare tire
around your middle? It’s your choice. If you are thinking that eating pizza, or ice
cream, or soda, or whatever is not going to hurt, then you are addicted to these
foods. The sure sign of addiction is to ignore sound reason in favor of satisfying
cravings. You need this diet to break those addictions.
This ketogenic eating plan really doesn’t forbid any type of food, it only sets
limits on how much you eat. So, you can eat pizza occasionally, especially on
the maintenance part of the program, but restrict the portion size and make
adjustments in the other foods you eat so that your daily carbohydrate
consumption remains within the limits of the program.
It is not a good idea to be too indulgent by eating one high-carb meal in
anticipation of eliminating all carbs from the other two meals to make up for it.
Let’s assume you splurge by eating a piece of pie with 28 grams of
carbohydrate. That leaves you with just 2 grams of carbs for the rest of the day.
You would have to eat almost nothing but meat for two meals to make up for it.
Even if you managed to do this, it is not a good idea. The 28 grams of
carbohydrate consumed all at once is going to affect your blood sugar and
ketone levels. The reason for limiting carbohydrate consumption in the first
place is to avoid large influxes of sugar into your bloodstream, as this is what
throws the body out of whack. It is best to divide your carbohydrate
consumption over all three meals so that no single meal contains more than half
of a day’s total allotment.
Obviously you cannot gorge yourself on pizza or ice cream as you may have
as a teenager. The body is very sensitive to carbohydrates. A single candy bar
can be very destructive. The sugar it contains is enough to block the formation of
ketone bodies and significantly lower ketone levels, not to mention what it does
to blood sugar levels.
Food preferences can and do change. As you begin to eat more vegetables,
especially when combined with butter, cheese, and rich sauces, they will become
more satisfying than the junk foods you used to eat.
You are encouraged to eat fresh, raw salads several times a week. A variety
of tossed green salads can be made by simply changing the type of vegetables,
toppings, and dressings you use.
Homemade salad dressings are generally the best. If you use a store bought
dressing, avoid those with added sugar. Check the Nutrition Facts label for
carbohydrate content. See Chapter 17 for dressing recipes.
Very simple dinners may consist of a serving of your favorite meat— roast
beef, roasted chicken, lamb chop, baked salmon, lobster, etc.—served with a
side dish or two of raw or cooked vegetables, such as steamed broccoli topped
with butter and melted cheddar cheese.
You are encouraged to eat full-fat foods, butter, cream, coconut oil, the fat on
meat, and chicken skin. Fat is good for you. Fat satisfies hunger and prevents
food cravings. Desires for sweets will greatly diminish. Because fat is filling,
hunger can be satisfied with less food, so total calorie consumption should
decline.

BASIC FOOD CHOICES Meats
You can eat all fresh red meats—beef, pork, lamb, buffalo, venison, and
game meats. All cuts of meat such as steaks, ribs, roasts, chops, and ground beef,
pork, and lamb can be consumed. Red meat from organically raised, grass-fed
animals without hormones and antibiotics is preferred. Leave the fat on the meat
and eat it.
Processed meats that contain nitrates, nitrites, MSG, or sugar should be
avoided. This includes most lunch and processed meats like hot dogs, bratwurst,
sausage, bacon, and ham. However, processed meats with only herbs and spices
added are allowed. Read the ingredient labels. If they don’t contain chemical
additives or sugar, they are likely okay to use. If they contain only a small
amount of sugar and no other chemicals, you may still use them if you take into
account the sugar and add it to your total carbohydrate allotment for the day. If
you eat breaded meats or meatloaf you must account for the carbohydrate
content.
All forms of fowl are allowed—chicken, turkey, duck, goose, Cornish hen,
quail, pheasant, emu, ostrich, and all others. Do not remove the skin; eat it along
with the meat. It is often the tastiest part. All eggs are allowed.
All forms of fish and shellfish are allowed—salmon, sole, trout, catfish,
flounder, sardines, herring, crab, lobster, oysters, mussels, clams, and all others.
Wild-caught fish is recommended over farm raised. Fish roe or caviar is also
allowed.
Most fresh meats do not have carbohydrate, so you can eat them without
doing any calculations on carbohydrate content. The only exceptions are some
shellfish and eggs, which do contain a small amount of carbohydrate. A large
chicken egg, for instance, contains about 0.5 grams of carbohydrate. Processed
meats often have added carbohydrate, so you will need to calculate the carb
content using the Nutrition Facts label on the package.
One of the things many people miss when they go on a ketogenic diet is the
crispy snacks they used to eat—the pretzels, chips, and crackers. These, of
course, are too high in carbohydrate and often contain unwanted additives. A
zero-carb alternative is fried pork rinds, sometimes also called pork skins. Pork
rinds are made from the layer of fat under the animal’s skin. As the fat is
rendered off, only the protein matrix is left. These crispy treats can be eaten as
snacks, used in place of croutons in salads, crushed and used as breading in
frying fish or chicken, or as a topping on casseroles or other dishes.

Dairy
Some dairy products are relatively high in carbohydrate, while others are
low. A cup (236 ml) of whole milk contains 11 grams of carbohydrate; 2% has
11.5 grams and 1% has 12 grams. As you can see, as the fat content decreases,
carbohydrate content increases.
A cup of full-fat plain yogurt contains 12 grams of carbohydrate and a cup of
fat-free yogurt 19 grams. Sweetened vanilla low-fat yogurt has 31 grams and
fruited low-fat yogurt has 43 grams.
Most hard cheeses are very low in carbohydrate. Soft cheeses have a little
higher carb count but are still not bad. Good cheese choices include cheddar,
Colby, Monterey, mozzarella, gruyere, Edam, Swiss, feta, cream cheese (plain),
cottage cheese, and goat cheese. An ounce of cheddar cheese has only 0.5 grams.
A full cup of cheddar cheese contains a mere 1.5 grams. A cup of cottage cheese
has 8 grams; a tablespoon of plain cream cheese contains 0.5 grams. Whey
cheese and imitation cheese products have a much higher carb content and
should be avoided.
Heavy cream has a little over 6 grams per cup. Half and half contains 10
grams per cup, so you would want to stick with full-fat cream. A tablespoon (14
g) of sour cream has 0.5 grams.
You can eat most cheeses and creams without overloading on carbs, but be
careful with milk and yogurt. Sweetened dairy products like eggnog, ice cream,
and chocolate milk should be avoided.

Fats and Oils
Fats and oils contain no carbohydrate, so you can eat as much as you like.
Some fats are healthier than others. Choose fats from the “Preferred Fats”
category below. All of these oils are safe for food preparation. Steer away from
the “Non-Preferred Fats” and never use them in cooking. Completely avoid the
“Bad Fats,” all foods that contain them, and foods cooked in them such as fries
and battered fish.

Preferred Fats
Animal Fat (lard, tallow, meat
 Avocado Oil
Butter
Coconut Oil
drippings)
Extra Light Olive Oil
Extra Virgin Olive Oil
Ghee
Macadamia Nut Oil
MCT Oil
Palm Kernel Oil
Palm Oil/Palm Fruit Oil
Palm Shortening
Red Palm Oil

Non-Preferred Fats
Canola Oil
Corn Oil
Cottonseed Oil
Grapeseed Oil
Peanut Oil
Pumpkin Seed Oil
Safflower Oil
Soybean Oil
Sunflower Oil
Walnut Oil

Bad Fats
Hydrogenated Vegetable Oils
Margarine
Shortening

Vegetables
You are encouraged to eat plenty of vegetables. Most vegetables are
relatively low in carbohydrate. A half cup each of cooked cabbage, asparagus,
broccoli, mushrooms, and green beans provides a total of less than 9 grams of
carbs. You could eat nearly three times this amount every day along with other
appropriate low-carb foods and stay within the 30 gram limit.
Salad greens provide the greatest bulk with the least amount of carbs. Lettuce
has 0.5 gram of carbohydrate per cup. A tossed salad consisting of two cups of
lettuce, 1 cup of mixed low-carb vegetables, and 1 cup of medium-carb
vegetables plus a tablespoon or two of Italian dressing could easily come to
under 8 or 9 grams of carbs. You can add on cheese and meat without seriously
affecting the total carb count.
Vegetables are listed below according to their relative carbohydrate content.
Vegetables with 6 grams of carbohydrate or less per cup are listed in the low-
carb group. Some of these vegetables, particularly the leafy greens, have much
less than 6 grams. The average carbohydrate content for the vegetables in the
low-carb list is about 3 grams per cup. Most of the vegetables you eat should
come from this group.
The medium-carb vegetable group has between 7 and 14 grams of
carbohydrate per cup. These vegetables should be eaten in moderation. Eating
too many can easily go over the 30 gram limit. A cup of chopped onions
contains 14 grams of carbohydrate. However, it isn’t often you would want to
eat this much onion. A couple of tablespoons or less is more likely. A tablespoon
of chopped onion has less than 1 gram of carbs.
Starchy vegetables are packed with carbohydrate. One medium-sized baked
potato delivers a whopping 32 grams of carbohydrate. While no vegetable is
strictly off-limits, it makes sense that you would want to avoid eating these types
of vegetables as a general rule. One serving can eat up an entire day’s worth of
your carbohydrate allowance.
Most types of winter squash are high in carbohydrate. Two exceptions are
pumpkin and spaghetti squash, which have about half the amount of
carbohydrate as other squashes. Spaghetti squash gets its name from the fact that
after it is cooked, it separates into strings resembling spaghetti noodles. These
“noodles” can be used as a replacement for noodles in some pasta dishes. For
example, a low-carb spaghetti dish can be made by topping the spaghetti squash
“noodles” with meat and sauce.
Fresh corn is listed in the high-carb category. Technically, corn is not a
vegetable, it is a grain, but it is typically eaten like a vegetable. Corn contains
about 38 grams of carbohydrate per cup.
Soybeans and soybean products, like tofu and soy milk, contain substances
that slow down metabolism so they are not desirable foods for those who are
interested in weight loss. The antithyroid chemicals in soy are neutralized during
fermentation. So fermented soy products are okay. These include tempeh, soy
sauce, and miso. All other soy products should be avoided.


Low-Carb Vegetables (less than 7 g/cup)

Artichoke
Asparagus
Avocado
Bamboo Shoots
Bean Sprouts (mung bean)
Beet Greens
Bok Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Celery Root/Celeriac
Chard
Chives
Collard Greens
Cucumber
Daikon Radish
Eggplant
Endive
Fennel
Green Beans
Herbs and Spices
Jicama
Kale
Lettuce (all types)
Mushrooms
Mustard Greens
Napa Cabbage
 Okra
Peppers (hot and sweet)
Radish
Rhubarb
Sauerkraut
Scallions
Seaweed (nori, kombu, and wakame)
Snow Peas
Sorrel
Spinach
Sprouts (alfalfa, clover, broccoli, radish)
Summer Squash
Taro Leaves
Tomatillos
Tomato
Turnips
Water Chestnuts
Watercress
Wax Beans
Zucchini

Medium-Carb Vegetables (between 7-14 g/cup)
Beets
CarrotS
Kohlrabi
Leeks
Onion
Parsnip
Peas
Rutabaga
Soybean (edamame)
Spaghetti Squash

High-Carb Starchy Vegetables (over 15 g/cup)
Chickpeas (garbanzo)
Corn (fresh)
Dry Beans (pinto, black, kidney, etc.)
Jerusalem Artichoke
Lentils
Lima Beans
Potato
Pumpkin
Sweet Potato
Taro Root
Winter Squash (acorn, butternut, etc.)
Yams

Fruits
A few fruits can be incorporated into the diet if eaten sparingly. Berries have
the lowest carbohydrate content of all the fruits. Blackberries and raspberries
contain about 7 grams per cup. Strawberries, boysenberries, and gooseberries
have a little more, about 9 grams per cup. Blueberries, however, have a much
higher carb content, 17 grams per cup. Lemons and limes are also low in carbs,
containing less than 4 grams per fruit. Most other fruits typically deliver about
15 to 30 grams of carbohydrate per cup.
With careful planning you can incorporate some low-carb fruits into your
diet. Because of their high sugar content, fruits should always be eaten in
moderation. Choose fresh fruits over canned or frozen. With fresh fruit you
know exactly what you are getting. Canned and frozen fruits often have added
sugar or syrup.
Dried fruit is extraordinarily sweet because the sugar is concentrated. For
example, a cup of fresh grapes contains about 26 grams of carbohydrate while a
cup of dried grapes (raisins) contains 109 grams. Dates, figs, currants, raisins,
and fruit leathers are so sweet that they are little more than candy.

Low-Carb Fruits
Boysenberries
Blackberries
Gooseberries
Lemon
Lime
Cranberries (unsweetened)
Raspberries
Strawberries


High-Carb Fruits
Apple
Apricot
Banana
Blueberries
Cherries
Currants
Dates
Elderberries
Figs
Grapefruit
Grapes
Guava
Kiwi
Kumquat
Mango
Melons
Mulberries
Nectarine
Orange
Papaya
Passion fruit
Peach
Pear
Persimmon
Pineapple
Plum
Prunes
Raisins
Tangerine


Nuts and Seeds
At first, you might think of nuts and seeds as being high in carbohydrate, but
surprisingly they are only a modest source. For example, one cup of sliced
almonds contains about 9 grams of carbohydrate. A single whole almond
supplies about 0.10 gram of carbohydrate.
Most tree nuts deliver about 6-10 grams of carbs per cup. Cashews and
pistachios pack a higher carbohydrate punch of 37 and 21 grams per cup
respectively.
Seeds are generally more carbohydrate rich than nuts. Both sesame
seeds and sunflower seeds contain about 16 grams per cup.
Black walnut, pecan, almond, and coconut contain the lowest carbohydrate
content of all the common nuts and seeds. One cup of shredded raw coconut has
only 3 grams of carbohydrate. One cup of dried, desiccated, unsweetened
coconut has 7 grams. Canned coconut milk has about 7 grams per cup. In
comparison, whole dairy milk delivers 11 grams per cup. Coconut milk can
make a suitable lower carb substitute for dairy milk in most recipes.
All nuts and seeds can be used as toppings on vegetables and salads if the
serving size is limited to a tablespoon or two. When eaten as a snack it is best to
stick with the low-carb nuts. The nuts in the low-carb category below contain
less than 10 grams of carbohydrate per cup. Those in the high-carb list have 11
grams or more per cup.

Low-Carb Nuts and Seeds
Almond
Black Walnut
Brazil Nuts
Coconut
English Walnut
Hazelnut (Filbert)
Macadamia
Pecan


High-Carb Nuts and Seeds

Cashew
Peanut
Pine Nuts
Pistachio
Pumpkin Seed
Sesame Seed
Soy Nuts
Sunflower Seed

Breads and Grains
Breads and grains are among the highest sources of carbohydrate. You
generally need to eliminate all breads, grains, and cereals. This includes wheat,
barley, cornmeal, oats, rice, amaranth, arrowroot, millet, quinoa, pasta,
couscous, cornstarch, and bran. A single serving can eat up all or most of the
day’s carbohydrate allotment. A large soft pretzel contains 97 grams of
carbohydrate, a cup of Froot Loops breakfast cereal supplies 25 grams, and a cup
of Raisin Bran cereal contains 39 grams. A cup of Cream of Wheat with a half
cup of milk and a spoonful of honey comes to 48 grams of carbohydrate.
Whole grain breads and cereals are more nutritious and have a much
higher fiber content than refined breads; however, the carbohydrate content
is almost the same. A slice of whole wheat bread delivers about 11 grams of
carbohydrate, while a slice of white bread has 12 grams. Not a big difference.
A small amount of flour or cornstarch can be used to thicken gravies and
sauces. One tablespoon of whole wheat flour contains 6 grams of carbohydrate.
A tablespoon of cornstarch contains 7 grams. This must be calculated into your
daily total carbohydrate allotment, so you don’t want to use too much.
Cornstarch has greater thickening power than wheat or other flours so a smaller
amount can be used to accomplish the same effect.
A non-carb thickening option is to use cream cheese, which will impart a
cheesy flavor to the gravy or sauce. Another non-carb and tasteless thickener is
xanthan gum, a soluble vegetable fiber commonly used as a thickening agent in
processed foods. A similar product is ThickenThin not/Starch thickener. This
product can be used to thicken sauces the way cornstarch or flour do, and since it
is made from fiber, it has no net carbs. Both ThickenThin not/Starch and xanthan
gum powder are available at health food stores and online.
A limited amount of coconut flour can be included in the diet. Coconut flour
is not a grain but is derived from coconut meat. It can be used to make wheat-
free breads and baked goods. It contains no gluten, it has a higher fiber content
than wheat bran, and is very low in digestible carbohydrate, making it an
excellent lowcarb replacement for wheat flour.

Beverages
Beverages are among the biggest contributors to diabetes and obesity. Most
beverages are loaded with sugar and provide little or no nutrition. Sodas and
powdered drinks are no more than liquid candy. Even fruit juices and sports
drinks are primarily sugar water. One cup of orange juice contains 25 grams of
carbs. Vegetable juices are not much better. Many beverages contain caffeine,
which is addicting and encourages the overconsumption of sugary beverages.
Many people habitually down five, six, or 10 cups of coffee or cans of cola a
day. Some people don’t even drink water, relying solely on beverages of one
type or another for their daily fluid needs. It would be best to avoid caffeinated
beverages. Caffeine mimics the effect of sugar on blood glucose levels by
stimulating insulin release.1
The absolute best beverage for the body is water. When the body is
dehydrated and needs fluids, it requires water, not a Coke or a cappuccino.
Water satisfies thirst better than any beverage without the added baggage of
sugar, caffeine, or chemicals.
Water is by far the best option and I encourage you to make it your first
choice. You can spike the water—or club soda, which is basically carbonated
water without sweetening or flavoring—with a little fresh lemon or lime juice to
give it flavor. Another option is unsweetened essence-flavored seltzer water.
Unsweetened herbal teas and decaffeinated coffee are essentially carb-free. Stay
away from all artificially sweetened low-calorie soft drinks. Artificial sweeteners
carry health risks and keep sugar cravings alive and active.
Dehydration increases blood sugar concentration and exacerbates insulin
resistance. Most people are slightly dehydrated most of the time. People often
ignore their body’s internal signals of thirst until dehydration is well under way.
This situation is compounded the older you get because the sense of thirst
declines with age.

Condiments
Condiments include herbs, spices, garlic, salt, seasonings, salt substitutes,
vinegar, mustard, horseradish, pickle relish, soy sauce, hot sauce, fish sauce, and
the like. Soy sauce is permitted because it has been fermented. Most condiments
are allowed because they are used in such small quantities that the amount of
carbohydrate consumed is insignificant. There are a couple of exceptions,
however. Ketchup, sweet pickle relish, barbecue sauce, and some salad dressings
are loaded with sugar. In many cases you can find lowcarb versions. You need to
read the ingredient and Nutrition Facts labels on all prepared foods.
Most salad dressings are made with polyunsaturated vegetable oil. A better
choice is an olive oil-based dressing or a homemade dressing. See Chapter 17 for
dressing recipes and ideas. Vinegar and olive oil or vinegar and water make
excellent dressings. Vinegar is especially good because it has shown to improve
insulin sensitivity and to lower blood sugar levels by as much as 30 percent after
a high-carb meal.2 The effects of vinegar have been compared favorably to
metformin, a popular medication used for blood sugar control.3 Incorporating a
little vinegar into your diet would be beneficial.
Mayonnaise is an excellent high-fat condiment made from a blend of oil and
eggs. Unfortunately, all the commercial brands of mayonnaise are made
primarily of polyunsaturated vegetable oil. Even the so-called olive oil based
mayonnaise are composed primarily of soybean or canola oils. However, you
can make your own healthy mayonnaise from coconut oil. See Chapter 17 for
recipes.

Sugar and Sweets
It is best to avoid all sweeteners and foods that contain them. One of the
signs of carbohydrate addiction is a craving for sweets. The so-called “natural”
sweeteners such as honey, molasses, sucanat (dehydrated sugarcane juice),
fructose, agave syrup, and such are not much better than white sugar. All foods
containing artificial sweeteners and sugar substitutes such as aspartame,
Splenda, xyitol, and sorbitol should also be avoided. Although stevia is
considered to be a healthier alternative to most other sweeteners, it can keep
sugar cravings alive if used too often. If you need to add just a little sweetening
to something, stevia is prefered. One good thing about stevia is that if you use
too much, it produces a bitter aftertaste. For this reason, you can use a little to
slightly sweeten fruit or beverages. Use it sparingly and definitely not every day.
All sweeteners, even the natural ones, feed sugar addiction. When the tongue
senses sweetness, it doesn’t make a difference if it is from granulated sugar, or
Splenda; cravings for sweets are maintained. When you are tempted, your
willpower will be tested. Once you break down and eat a forbidden sweet, it will
be easier to repeat the action the next time temptation arises and, before you
know it, you are hopelessly trapped in the clutches of carbohydrate addiction.
Once you break your addiction to sugar, sweets lose their control over you.
They become less appealing. You can take them or leave them. They no longer
control you; you control them. If you do indulge, you decide when and where.
You are in charge.
In packaged foods, sugar can appear under a variety of names. Listed below
are some of the different names for various types of sugar.

Agave
Barley malt
Brown rice syrup
Corn syrup
Date sugar
Dextrin
Dextrose
Dulcitol
Fructose
Fruit juice
Glucose
High fructose corn syrup
Honey
Lactose
Levulose
Maltodextrin
Maltose
Mannitol
Maple sugar
Maple syrup
Molasses
Saccharose
Sorbitol
Sorghum
Sucanat
Sucrose
Treacle
Turbinado
Xylitol
Xylose

SMALL FATTY SNACKS
If you start to feel hungry in the middle of the day, the reason may not be
because of hunger but of thirst. When you get hungry, think first of drinking
a glass of water; this is often enough to satisfy these feelings. If water isn’t
satisfying enough, you can eat some lowcarb, high-fat options that I call “fatty
snacks.”
While you are in ketosis, your appetite will be suppressed enough that you
may feel like skipping a meal or two each day or simply replace a meal with a
small snack. Since fat is the major source of energy in this diet, you need to
make sure your snack is loaded with fat. Adding fat to your snacks will make
them more filling and more sustaining, allowing you to skip meals without
feeling hungry.
Snacks should be high in fat to ensure that you get all the fat you need every
day to maintain your metabolic advantage, even when you skip full meals. Each
lowcarb snack should include at least 2 to 3 tablespoons (28 to 42 grams) of
added fat. For example, combining otherwise low-fat vegetables like carrots and
celery with a high-fat dip will create a satisfying fatty snack.
The base for dip can be made from peanut butter, cream cheese, or sour
cream. One tablespoon of peanut butter has 8 grams of fat and a tablespoon of
plain cream cheese 5 grams of fat. This is not nearly enough fat, but you can
boost the fat content by combining them with coconut oil. A tablespoon of
coconut oil contains 14 grams of fat. Two tablespoons of peanut butter mixed
with 1 tablespoon of coconut oil supplies a combined 30 grams of fat with only 4
grams of carbohydrate. Adding celery, cauliflower, or cumber for dipping will
contribute only 1 to 2 more grams of carbohydrate. Pork rinds are great with dips
and have zero carbs.
Another crispy lowcarb snack is nori—a seaweed. Nori is popular in
Japanese cooking and is used as the wrapper for sushi. It is commonly sold dried
and roasted in paper thin 8 x 8-inch (20 x 20-cm) sheets. Nori has a mild salty
seafood flavor. It can be cut into bite-size squares and eaten like chips. It is
usually purchased in a package containing several sheets. One sheet has
essentially zero carbs. Nori is low-fat, so you must add a source of fat.
Lowcarb nuts such as almonds, pecans, macadamia, and coconut make good
snack foods. A quarter of a cup of these nuts supplies about 2 grams of
carbohydrate and 14 to 25 grams of fat. You can increase their fat content by
toasting them in butter or coconut oil.
Meat, cheese, and eggs are other good snack foods. A 1-ounce slice of cheese
has about 9 grams of fat and 0.5 grams of carbs. Eggs have about 8 grams of fat
and half a gram of carbs. Meat has no carbs, unless it is processed, and about 6
grams of fat per ounce. Some simple snacks are deviled eggs, string cheese,
cucumber “boats” filled with tuna salad, and sliced cheese and ham together
with a little mustard or sour cream or rolled around some fresh sprouts and
mayonnaise.
One of my favorite fatty snacks is coconut oil mixed with an equal amount of
cottage cheese. It can be eaten plain or you can add a few berries to sweeten it up
a bit. For more ideas and recipes for fatty snacks see Chapter 17. Store-bought
protein bars are popular with low-carbers. I don’t recommend them. They are
nothing more than glorified candy bars and sweetened with artificial sweeteners
or sugar substitutes. They are just a form of processed junk food.

DIET DIARY
Get a notebook and keep a diet diary. In your diary you will record
everything you eat—all meals and snacks. Faithfully record what you eat at each
meal and snack, the time of day you eat, and the number of grams of
carbohydrate, fat, and protein, and total calories. You do not need to record salt
or spices since their nutrient content is minimal. Although water does not
contain any nutrients or calories, you may want to record the amount you drink
so that you can make sure you are getting enough each day.

Below is an example of what you might enter in your diet diary on any given
day.

Date: June 5, 20___

8:00 am
8 ounces (235 ml) water

9:30 am/Breakfast
2 scrambled eggs
3 strips nitrite-free bacon

3 tablespoons coconut oil

12 ounces (355 ml) water
Carbohydrate 1 g, Fat 65 g, Protein 22 g, Calories 677

12:00 noon
 12 ounces (355 ml) water

2:00 pm/Snack
3 tablespoons cottage cheese

3 tablespoons coconut oil

2 ounces (56 g) raspberries
12 ounces (355 ml) water
Carbohydrate 4.5 g, Fat 42.5 g, Protein 6.5 g, Calories 426

4:00 pm
12 ounces (355 ml) water

5:30 pm/Dinner
1 pork chop (3 oz/85 g)

2 cups asparagus
1 cup salad (tomato, cucumber, vinegar, herbs)
1 tablespoon olive oil

2 tablespoons butter
12 ounces (355 ml) water
Carbohydrate 13 g, Fat 61.5 g, Protein 32.5 g, Calories 735

7:30 pm
12 ounces (355 ml) water
Daily Total Carbohydrate 18.5 g, Fat 169 g, Protein 61 g, Calories 1,838
Water 80 oz (2,365 ml)

You may also want to enter you weight and body measurements.

You can also record favorite low-carb recipes, changes in your body
measurements, BMI, and weight as well as thoughts about how you are feeling
and any improvements you experience in your health.
Keeping an accurate diet diary is far more important and useful than most
people tend to think. While it may seem like it will take a lot time, it will
actually save you time in the long run by giving you the total nutrient values of
meals you frequently eat (so you don’t have to recalculate them each time). It
will also provide you with an invaluable record of everything you’ve eaten,
keeping you aware of what you are eating, helping to keep you in bounds, give
you clues where you can improve or refine the diet, and how to spot trouble. Do
not try to rely on memory! Unless you have a photographic memory, you will
not remember all the data. During the course of the program you will be
changing the amount of carbohydrate you consume, you need to know what you
have been eating and how to adjust it properly. Keeping a diet diary is a
requirement!
Keeping a record makes you aware and accountable for what you eat. This is
a great motivating tool. Studies show whether you are on a ketogenic diet or
some other type of diet, keeping a diet diary is a powerful tool in your weight
loss efforts. A study involving 1,685 middle-aged men and women over a six-
month period found those who kept diet diaries lost nearly twice as much weight
(18 pounds/8 kg) as those who did not keep a diary (9 pounds/4 kg).4
If the diary helps you to lose twice as much weight, isn’t it worth it? You
don’t have to keep the diary forever, only until you reach your goal weight and
during the transition period from the weight loss phase of the program to the
maintenance phase. The diary will become even more important to you during
your transition to the maintenance phase as you customize the diet to your own
personal needs.

DIETARY SUPPLEMENTS
At first glance, because many foods are restricted, including some healthy
foods, it may seem that the diet could be lacking in nutrients. That is not the
case. This diet supplies all the nutrition a person needs to be healthy.
For some reason, people tend to assume that meat and fat are nutritionally
poor foods. That is far from the truth. Meat provides plenty of nutrition. In fact,
it is an excellent source of many vitamins and minerals, supplying some
essential nutrients not easily obtainable from plant sources, such as vitamins A,
B6, and B12 as well as CoQ10, zinc, and other nutrients. Fat, as discussed earlier,
enhances the absorption of vitamins and minerals. In fact, this diet will supply
you with far more nutrients than you had when the bulk of your diet consisted of
low-fat, empty calorie foods.
This is not a meat heavy diet. It includes plenty of natural, whole plant foods,
both raw and cooked. The amount of meat you eat will probably remain about
the same as you are eating now, unless you are a heavy meat eater, in which
case, your meat consumption will probably decrease. Most of the added nutrition
you will get will come from a better quality, nutritionally dense source of
carbohydrate—fresh vegetables. You will be eating more vegetables than you
probably have in your entire life. You could call this a vegetable-based diet
supplemented with ample fat and adequate protein.
You do not need to take dietary supplements to make up for any missing
nutrients because there aren’t any that are missing. If you are already taking
supplements and would like to continue them, you can.
Despite everything that has just been said, I do recommend certain
supplements. This isn’t a requirement, but it is strongly suggested. The reason
for this is that most people are deficient in many essential and supportive
nutrients. Adding certain vitamins and minerals will help to make up for
nutritional deficiencies and speed your progress. The supplements should be
taken for at least the first few months of the program. By then, nutrient reserves
should be restored and the foods in the diet should provide adequate nutrition so
that supplementation is no longer necessary. Some nutrients, such as vitamin D,
magnesium, and possibly iodine should be continued indefinitely. The vitamin D
requirement is best satisfied by getting at least 30 minutes of full body mid-day
sun exposure three times a week or 20 minutes a day with head, arms, and legs
exposed daily. During the winter when this is not feasible, a dietary supplement
may be necessary.
The nutritional supplements can support fat metabolism, enhance insulin
sensitivity, support thyroid function, and aid in weight loss. For example, the
mineral chromium is essential for the proper action of insulin, which affects
blood sugar levels and the rate of fat storage. There is no RDA established for
chromium. However, the Food and Drug Administration (FDA) has indicated
that 50-200 mcg to be a safe and probably adequate daily dose and this amount
is generally what is included in multivitamin and mineral supplements. Actually,
you can safely take two or three times this amount.
Getting an adequate amount of vitamin C into your diet can help in your
weight loss efforts. In a placebo controlled double blind study, obese subjects
were divided into two groups. One group was given 3,000 mg of vitamin C daily
and the other a placebo. After 6 weeks, the group that received the vitamin C
lost, on average, nearly three times as much weight as the placebo group—5.7
pounds (2.6 kg) versus 2.1 pounds (1 kg).5 The RDA for vitamin C is a meager
60 mg/day; this is enough to prevent scurvy, but is not optimal. A better daily
dose for overall health is 1,000 to 3,000 mg.
Your new diet should include an iron-free all-purpose multiple vitamin and
mineral supplement containing vitamins A, B1 (thiamin), B2 (Riboflavin) B6, and
B12, folic acid (folate), niacin, manganese, zinc, and other basic nutrients. It
should supply the Recommended Dietary Allowance (RDA) of each nutrient.
Make sure it contains no iron. Contrary to popular belief, most people are not
iron deficient but get too much iron. It is added to many processed foods and
most refined grain and cereal products. Excess iron has been linked to increased
risk of heart disease. Unless you have been diagnosed with an iron deficiency,
you should avoid adding it with a supplement. If you cannot find an iron-free
multiple vitamin and mineral supplement at your local store, you can get it over
the Internet. Take at least the RDA of the major vitamins and minerals each day.
In addition, I recommend higher amounts of certain vitamins and minerals
because of their antioxidant and metabolic benefits.


ADDING MCTS INTO YOUR DIET
Types of Coconut Oil
As you have learned about the many benefits of coconut oil, it should be
obvious that this extraordinary food can play a central role in your fight against
flab. Therefore, understanding how to incorporate it into your daily life is
important. The simplest way to do this is to prepare your foods with it. Coconut
oil is very heat stable, so it is excellent for use in the kitchen. You can use it for
any baking or frying purpose. In recipes that call for margarine, butter,
shortening, or vegetable oil, use coconut oil instead. Use the same amount or
more to make sure you get the recommended amount in your diet.
Not all foods are prepared using oil, but you can still add oil into the diet. For
example, add a spoonful of coconut oil to hot beverages, soups, sauces, and
casseroles, or use it as a topping on cooked vegetables and even meats.
Although I recommend that you consume coconut oil with foods, you don’t
have to prepare your food with it or add it to the food. You can take it by the
spoonful like a dietary supplement. Many people prefer to get their daily dose of
coconut oil this way. If you use a good quality coconut oil, it tastes good. Many
people don’t like the thought of putting a spoonful of oil, any oil, into their
mouths. It may take some people a little time to get used to it.
When you go to purchase coconut oil at the store there are two primary types
to choose from. One is virgin coconut oil and the other is refined, bleached, and
deodorized (RBD) coconut oil. Virgin coconut oil is made from fresh coconuts
with very minimal processing. The oil basically comes straight from the coconut.
Since it has gone through little processing, it retains a delicate coconut taste and
aroma. It is delicious.
RBD coconut oil is made from copra (air dried coconut) and has gone
through more extensive processing. During the processing all the flavor and
aroma have been removed. For people who don’t like the taste of coconut in
their foods, this is a good option. RBD oil is processed using mechanical means
and high temperatures. Chemicals are not generally used. When you go to the
store, you can tell the difference between virgin and RBD coconut oils by the
label. All virgin coconut oils will state that they are “virgin.” RBD oils will not
have this statement. They also do not say “RBD.” Sometimes they will be
advertised as “Expeller Pressed,” which means that the initial pressing of the oil
from the coconut meat was done mechanically, without the use of heat.
However, heat is usually used at some later stage in the refining process. Many
people prefer the virgin coconut oil because it has undergone less processing and
retains more of the nutrients and the flavor that nature put into it. This is why it
maintains its coconut flavor. Because more care is taken to produce virgin
coconut oil, it is more expensive than RBD oil.
Most brands of RBD oil are generally tasteless and odorless and differ little
from each other. The quality of the different brands of virgin coconut oil,
however, can vary greatly. There are many different processing methods used to
produce virgin coconut oil. Some are better than others. Plus, the care taken also
affects the quality. Some companies produce excellent quality coconut oil that
tastes so good you can easily eat it off the spoon. Other brands have a strong
flavor and may be nearly unpalatable. You generally cannot tell the difference
just by looking at the jar. You have to taste it. If the oil has a mild coconut flavor
with a mild coconut smell and tastes good to you, then that is a brand you should
use. If the flavor is overpowering or smells smoky, you might want to try
another brand.
Coconut oil is available at all health food stores, many grocery stores, as well
as on the Internet. There are many different brands to choose from. Generally,
the more expensive brands are the best quality, but not always. The cheaper
brands of virgin coconut oil are almost always of inferior quality. All brands,
however, have basically the same culinary and therapeutic effects and are useful.
If you purchase coconut oil from the store, it may have the appearance of
shortening, being firm and snow white in color. When you take it home and put
it on your kitchen shelf, after a few days it may transform into a colorless liquid.
Don’t be alarmed. This is natural. One of the distinctive characteristics of
coconut oil is its high melting point. At temperatures of 76° F (24° C) and above,
the oil is liquid like any other vegetable oil. At temperatures below this, it
solidifies. It is much like butter. If stored in the refrigerator, a stick of butter is
solid, but let it sit on the countertop on a hot day and it melts into a puddle. A jar
of coconut oil may be liquid or solid depending on the temperature where it is
stored. You can use it in either form.
Coconut oil is very stable, so it does not need to be refrigerated. You can
store it on a cupboard shelf. Shelf life for a good quality coconut oil is 1 to 3
years. Hopefully, you will use it long before then.

MCT Oil
Most of the health benefits associated with coconut oil come from its
medium chain triglycerides. If MCTs are so good, then it might be reasoned that
a source that contains more than coconut oil may be even better. Coconut oil is
the richest “natural” source of MCTs, but there is another source that contains
even more: MCT oil. Coconut oil consists of 63 percent MCTs, while MCT oil is
100 percent. MCT oil, which is sometimes referred to as fractionated coconut
oil, is produced from coconut oil. The 10 fatty acids that make up coconut oil are
separated out and two of the medium chain fatty acids (caprylic and capric acids)
are recombined to form MCT oil.
One of the advantages of MCT oil is that it provides more MCTs per unit
volume than coconut oil. It is tasteless and, being liquid at room temperature,
can be used in cooking or as a salad dressing. The disadvantage of MCT oil is
that it is more likely to cause nausea and diarrhea than coconut oil. So there is a
limited amount that can be used without experiencing this side effect.
The medium chain fatty acids in MCT oil are quickly converted into ketones.
Blood ketone levels peak 1½ hours after consumption and are gone after 3 hours.
The conversion of the mixed MCTs in coconut oil into ketones is slower. Ketone
levels peak at 3 hours after consumption of coconut oil, but remain in the blood
for about 8 hours. MCT oil may give a quicker and higher peak in ketosis, but
fizzles out much sooner.
The biggest difference between coconut and MCT oils is the melting point.
MCT oil has a much lower melting point, around 38° F (3° C), so it stays liquid
even when refrigerated. The benefit with this is that it can be used in making
salad dressings or be stirred into chilled beverages. When coconut oil is poured
on a cold salad it “freezes” and hardens almost immediately. When stirred into a
cold beverage the same thing happens. MCT oil, on the other hand, remains
liquid. This characteristic makes MCT oil a good choice for salad dressings and
for making mayonnaise.
Another type of oil you may find at the market is a type of coconut oil called
“liquid” or “winterized” coconut oil. This is coconut oil that has the longer chain
fatty acids removed. It is very similar to MCT oil in its fatty acid profile, but
with a slightly greater mix of different fatty acids. It, too, has a lower melting
point than ordinary coconut oil and can be used on cold foods without hardening.

16

The Coco Keto Weight Loss Program

Return to Table of Contents


THE COCONUT KETOGENIC PROGRAM
There are three phases in the Coconut Ketogenic Diet. The first phase is a 2
to 8 week low-carb induction period that allows you to prepare for the second, or
ketogenic, phase of the program. Depending on the foods you choose to eat, you
may or may not get into ketosis during this initial phase. During the second
phase, you actually go into full ketosis where you will lose the majority of your
unwanted weight, reach your goal weight, and experience dramatic beneficial
changes to your metabolism, blood chemistry, and overall health. In the third
and final phase you can relax some of the restrictions, decrease total fat
consumption, and increase carbohydrate and calorie intake. You continue to eat
sensibly but can include more fruit and higher carb foods, if desired. This is the
phase of the diet where you maintain the progress you have made and continue
to improve your overall level of health. Your diet at this stage will include a
wide selection of meats, cheeses, diary, nuts, and vegetables, tasty fats and
sauces as well as some fruits and reasonable amounts of higher carbohydrate
vegetables and possibly even some grains. You should remain at this stage
indefinitely. With the variety of delicious foods you get to eat, this won’t be
difficult, it is a diet that can be maintained and enjoyed for a lifetime. While you
may be anxious to start losing weight on this program, make sure you read this
entire chapter first, there are some things you need to do before you actually
begin the program.

Phase 1: Low-Carb Induction
The purpose of the Induction Diet is to prepare you both physically and
mentally for the ketogenic portion of the plan. Because the dietary changes you
are about to make may be significant, jumping straight into the program can be
difficult. The Induction Phase allows you time to ease into the program, become
accustomed to eating more fat, adapt to burning fat rather than sugar, and learn
how to prepare and enjoy eating the low-carb way.
 One of the major characteristics of the Coconut Ketogenic Diet is the
consumption of coconut oil. You are encouraged to eat at least 3 tablespoons (45
ml) of added oil at each meal. Read that last sentence again carefully; this is not
3 tablespoons a day, but for each meal. This is a lot of oil, but that is what this
diet is all about. The 3 tablespoons do not have to be coconut oil, they can be
any oil, but coconut oil is preferred and it should be the dominant oil in this diet.
After visiting your doctor and getting your blood work done (see page 240
for details), you should start immediately adding coconut oil into your diet. Go
to your local health food store or online and purchase several jars of coconut oil.
It doesn’t matter what brand or type of coconut oil you use. Most of the brands
will be labeled “Virgin,” “Extra Virgin,” or “Expeller Pressed.” Any of them
will do. Start using the oil in your everyday cooking now. In recipes that call for
butter, margarine, vegetable oil, or shortening, use coconut oil instead. At first,
try to consume at least ½ tablespoon (8 ml) of coconut oil at each meal. If you
eat three meals a day, you should be getting at least 1½ tablespoons (22 ml) of
coconut oil a day. Use the oil in your food preparation and add more if you need
to after the food is prepared. Some people are more sensitive to adding fat into
their diet than others. The reason for this is that many people have cut back on
fat consumption due to the hysteria in our society against eating fat. Because
people have limited their fat intake, their digestive systems are not conditioned
to processing the amount of fat that is required on this program. Adding fat into
the diet may cause some people to experience nausea or diarrhea.
To avoid this as much as possible, it is advised that you start now to prepare
your digestive system for the increased fat by adding the coconut oil to your
meals. When fat consumption increases, your body naturally steps up production
of fat-digesting enzymes. As your body adjusts to the added fat, you can increase
your fat consumption without experiencing any side effects. These side effects
are less likely to occur when you eat a very low-carbohydrate diet. Keep in mind
that emptying the bowels once or twice a day does not indicate diarrhea; this is
how a healthy colon should work. Your bowels will be working better and
possibly more often on this diet.
Most people are able to add 2 tablespoons (30 ml) of coconut oil
immediately into their daily diet without experiencing any problems whatsoever.
However, every person is different; some will experience a little diarrhea with 1
tablespoon a day, while others can take 5 or 6 tablespoons (75-90 ml) right from
the start without problem. Everyone can build up their tolerance for oil by
gradually working it into their diet. You should start doing this now. Getting the
body accustomed to processing a higher intake of fat is the primary purpose for
the Induction Phase.
 If you can handle ½ tablespoon (8 ml) of coconut oil per meal (1½
tablespoons per day) without problem, after a few days increase your dosage to 1
tablespoon (15 ml) and then to 2 tablespoons per meal. If this is too much for
your digestive tract at this time, go back to 1 tablespoon for another few days or
weeks, if necessary, and then try again. Gradually work toward consuming 3
tablespoons of coconut oil with each meal.
As you are adjusting to the increased fat intake from the coconut oil, you
should be eating low-carb meals. Calculate how much carbohydrate is in each
meal. Build up a file of tested low-carb recipes and meal plans that you enjoy.
Limit your total carbohydrate intake to no more than 30 grams a day. Start
keeping a diet diary and record what you eat and even your favorite low-carb
recipes. Keep an accurate record of the carbohydrate content in everything you
eat. You may also want to keep track of the amount of fat, protein, and calories
you eat as well. Use the recipes in Chapter 17 to help you with meal planning.
At this stage, you don’t need to worry about the number of calories you are
consuming. Eat until you are satisfied, but not stuffed. At first, you may increase
your protein intake a little to make up for the reduction in carbohydrates. Add as
much protein-rich foods you need to satisfy your hunger. When you get into
Phase 2: Ketogenic Weight Reduction, you will work on cutting down on your
calories and possibly protein consumption.
After two weeks of using coconut oil and eating low-carb meals, if you are
able to handle at least 2½ tablespoons of coconut oil added to each meal without
any digestive distress, you can increase your added fat per meal to 3 tablespoons
and jump into Phase 2 full speed. If you still feel a little queasy with the added
fat, stay at this low-carb phase until 2½ tablespoons of added fat per meal feels
comfortable. Unless you have already had experience with low-carb eating, it
may take you 1 or 2 months before you feel comfortable enough to move to the
next phase. You don’t need to be in a hurry, even in the induction phase you
should see your weight melting away. For some people, it may take 3 to 4
months before they are comfortable enough to move on to the Ketogenic Weight
Reduction phase, and that’s okay. Progress at you own pace.
If after 4 months you still cannot handle 3 added tablespoons of oil per meal,
your problem is most likely due to poor digestion, your digestive system is
underactive and you are not producing enough digestive enzymes to properly
digest your food. In this case, it will be helpful for you to take a digestive
enzyme supplement with each meal. Make sure the supplement contains lipase,
this is the enzyme that breaks down fat. It should also include proteases, which
are protein digesting enzymes. Take the supplement immediately after eating.
Although, it can be taken as much as an hour or two after a meal and still be
useful.
Some people add coconut oil into their diets by taking it by the spoonful, like
a dietary supplement. You don’t need to do this. The body is better able to digest
fat if it is eaten along with other foods. When you start the diet, consume the
coconut oil as part of your meals. Over time as your body adapts to the increased
fat intake, you can, if you desire, take the oil by the spoonful.
You should drink 1 quart (1,000 ml) of water for every 60 pounds (30 kg) of
body weight each day and more during hot weather. This amounts to about 2½
quarts (2,400 ml) for most people or roughly 8 glasses of water a day. You
should add at least 1 teaspoon of sea salt to your diet for every 2½ quarts (2,400
ml) of water consumed.
Start taking a multiple vitamin and mineral supplement, with an additional
400-800 mg of magnesium, 500 to 1,000 mg vitamin C, and possibly some
additional vitamin E and chromium. Get regular mid-day sun exposure or take a
vitamin D supplement that supplies the equivalent of 2,000 IU/day. If you
believe you have low-thyroid function you should consider increasing your
iodine intake to 1,000 mcg or more and selenium to 200 mcg per day.
Start a regular exercise program. You should do some type of physical
activity three to six times a week. Going for a 30 minute walk is fine. Do more if
you are physically able. In summary, the Low-Carb Induction phase includes the
following:
· Eat no more than 30 grams of carbohydrate per day.
· Gradually work up to eating 3 tablespoons of added oil at each meal.
· Coconut oil should be the primary fat in your diet.
· Take a daily multiple vitamin and mineral supplement, including
additional magnesium.
· Get exposure to the sun every day or take a vitamin D supplement
that
· provides 2,000 IU.
· Drink about 8 glasses of filtered water per day. Avoid drinking tap
water.
· Add at least 1 teaspoon of sea salt to your foods daily.
· Become involved in a regular exercise program.
· Keep a diet diary.

In this phase, there is no restriction on the amount of meat you can eat or the
total number of calories consumed. As you increase the fat content of your diet
(working toward 3 tablespoons per meal), your appetite should diminish and you
will naturally want to decrease the amount of food (especially meat) you eat,
which will also reduce your calorie intake.
Although no foods are actually forbidden, it is wise to avoid all grains,
cereals, pasta, breads, sweets, desserts, potatoes, dry beans, and other high-
carbohydrate vegetables, as well as most fruits. You can eat a limited amount of
fruit, just make sure to keep track of the total amount of carbohydrate you eat. A
little stevia can be added from time to time, but keep it on an occasional basis,
not every day.
In addition to doing all of the above, you should also avoid all artificial
sweeteners, caffeine and caffeinated beverages, hydrogenated vegetable oils
(including shortening and margarine), all soy products (with the exception of
limited amounts of fermented tamari sauce, soy sauce, miso, and tempeh),
fluoride and fluoride containing products (including fluoridated water), and, if
you can, all drugs that interfere with weight loss or thyroid function. If you have
thyroid problems you should also limit your consumption of raw cruciferous
vegetables. Whenever possible, eat organic meat, dairy, eggs, and produce.
Reduce the stress in your life. Exercise is a great stress reducer.

Phase 2: Ketogenic Weight Reduction
This is the part of the program where you will lose most of your excess
weight. Your primary goal is to limit your total daily carbohydrate intake to 30
grams or less. You need to calculate every gram of carbohydrate you eat—do not
guess! You need to calculate the carbohydrate grams in foods so that you know
exactly how much you are eating. The Nutrient Counter in the appendix will
guide you. Add up all the grams of carbohydrate in all the foods you eat
including eggs, cheese, and meats. Although these foods usually have only a
small amount, if you eat a lot of them, that amount can become significant.
Lunch meats and cured meats often have sugar added so you need to read the
ingredient labels even for packaged meats.
Ideally, fat should comprise at least 60 percent of your daily calories and
preferably 70 to 80 percent. The Nutrient Counter also contains calorie data on
various foods so you can determine precisely how much fat you are eating. To
calculate the percentage of fat calories you eat each day, use the following
formula:

Total fat calories consumed ÷ total calories consumed = percent of fat
calories

For example: if you consume a total of 1,800 calories for the day and 1,200
of those calories came from fat, the formula would read: 1,200 ÷ 1,800 = 0.67 or
67 percent. Your fat intake comprised 67 percent of your total calories for the
day. By making this calculation you can adjust the fat content of your meals to
achieve the desired percentage.
This procedure is great if you like doing the math and want to figure your
exact fat intake each day. However, most people don’t want to bother with all
the math. To simplify the process, I recommend that you just add 3 tablespoons
(45 ml) of oil to each of your meals. This way, you will generally get about 60 to
80 percent of your calories from fat each day.
If you skip a full meal and eat a light snack instead, include 2 to 3
tablespoons of oil with that snack. The 3 tablespoons you eat per meal can be
coconut oil or another fat, but coconut oil should make up the bulk of the added
fat in your diet.
In addition to the 3 added tablespoons of fat, you are encouraged to eat
additional fat. Eat the natural fats in your foods. Choose fatty cuts of meat. Don’t
be afraid of the fat. Enjoy the flavor. Use fat and oil liberally in cooking, frying,
baking, and all your food preparation needs. Eating fat is going to help you feel
full, prevent hunger, condition your body to burn off stored fat, and promote
weight loss. For example, if you cook a pork chop, use 3 tablespoons of oil to fry
the chop, the same if you fry a hamburger patty or a fish fillet. If you use
coconut oil, the meats and seasonings you use give the oil a wonderful savory
flavor and acts like a rich sauce that you would eat with your meat and the
accompanying vegetables. If you don’t use the oil in cooking, you can add it to
your food afterwards. For instance, if you eat baked chicken with steamed
vegetables, add the oil to the cooked chicken and vegetables. You add the
coconut oil like you would butter to hot foods. You can even mix oils. Combine
coconut oil with butter or olive oil. With a garden salad add enough oil-based
salad dressing to equal 3 tablespoons of oil to get your full meal’s worth of fat.
You don’t always have to combine the full 3 tablespoons of oil with the meat
and vegetables. Instead you can use a smaller portion of oil in the preparation of
the food and add a fatty snack to make up for the rest. For instance, if you use
only 1 tablespoon of oil for cooking, you can get the remaining 2 tablespoons of
oil by adding the Cinnamon Cream Drink to your meal. In this case, the fat in the
snack comes from cream. Or in place of the drink, have a dessert snack made of
cottage cheese, coconut oil, and berries; I call this Coconut Cottage Cheese with
Berries. Another option is a mini soup which you can consume like an appetizer
immediately before the main meal. These are the same types of snacks you
would eat in place of a meal. The amount of fat in the snacks can vary from 1 to
3 or more tablespoons of oil each. You can decide how much fat to use. This
way you can make sure you get your minimum dose of oil for every meal. You
will find these and other fatty snack recipes in Chapter 17.
One of the major benefits of the ketogenic diet is that it depresses hunger and
allows you to cut back on calories without feeling deprived or miserable. You
reduce your calories by choice not by force. You should consciously reduce the
amount of food you eat on this diet. Do not eat simply because it is your regular
time to eat. Eat only when you are truly hungry. Since your appetite will
decrease, you will likely end up skipping meals. If you are not hungry for
breakfast, skip it. Don’t force yourself to eat simply because it is your usual time
to eat. If you eat breakfast but are not hungry when lunchtime comes, skip it. If
you do get hungry later in the day have a small snack instead of a full meal, just
enough to tide you over until dinner. Rollups or cottage cheese and coconut oil
blend make excellent snacks (see Fatty Snack recipes in the following chapter).
Although you do not need to count calories, you may want to calculate this to
see how many calories you are eating just for comparison purposes (see table on
the following page). The Appendix provides the calorie count for most foods
you will be consuming. Try to limit yourself to no more than two full meals a
day, and if you are still hungry add a small fatty snack. You may even get by
with one meal and one or two fatty snacks.
Regardless of how many meals and snacks you eat per day, you should
consume around 6 to 9 tablespoons (98-126 g) of added fat daily to keep your
metabolism up and prevent your body from going into starvation mode. This is
added fat, not total fat. Total fat intake will be higher. Remember, fat is the fuel
that drives your metabolism. You need to eat an adequate amount, even on a
calorie restricted diet to keep your internal engines running at peak performance.
This means you should eat some fat at different times of the day and not all at
one meal.
Your diet will consist primarily of meat, fish, fowl, eggs, butter, cream,
vegetables, and select fruits, nuts, and oils. You are encouraged to eat a healthy
amount of vegetables, both raw and cooked. Eat plenty of raw green salads.
Limit your protein consumption to approximately 70 to 90 grams per day. This is
not a strict rule, but a guideline to avoid eating too much protein.
Protein intake varies depending on your height and ideal body weight. You
can use this formula: 1.2 grams of protein for every 1 kg (2.2 lb) of body weight.
Use the weight chart on page 245 to find the proper weight for your height. To
make the calculation, multiply your ideal weight (in kilograms) by 1.2. If your
normal or ideal weight for your height is 125 pounds (57 kg), you should limit
your protein intake to 68 grams (57 × 1.2 = 68) a day. This is the maximum
amount that should be eaten, not the minimum. You can eat less if you like. If
your normal healthy weight is 150 pounds (68 kg), you should limit your protein
intake to 82 grams. If your normal weight is 180 pounds (82 kg), you should
limit your protein intake to 98 grams. Keep in mind, this is protein intake, not
meat intake. Contrary to popular word usage, protein and meat are not
synonymous terms.
Every ounce (28 g) of lean beef or chicken delivers about 9 grams of protein;
an ounce of fish provides about 7 grams of protein. Fatty meats have less
protein. Prime rib, which is marbled in fat, has a little more than half as much
protein as lean sirloin steak, and I might add, tastes a lot better. A typical serving
size of cooked meat weighs 3 ounces (85 grams) and contains 27 grams of
protein; this is about the same size as a deck of playing cards. Based on ideal
body size, most people following this diet should limit their meat consumption
to about 6 to 9 ounces (170 to 255 grams) or the size of two to three decks of
playing cards per day. If the meat is fatty, the size can increase to about 8 to 12
ounces (227 to 340 grams). This is cooked weight, not raw. Again, this is not a
strict rule, but a helpful guideline. Let your hunger be your guide.


Caption: This table is based on a typical mixed diet of fat, carbohydrate, and
protein. The number of calories you need per day depends on your age, height,
and activity level. For simplicity, average height (men 69.5 in/177 cm, women 64
in/163 cm) is assumed. If you are taller than average you would need a few more
calories, if you are shorter you would need a little less. Generally, consuming
more calories than that listed above would cause weight gain, consuming less
would lead to weight loss.

If you are following the program and eating the recommended amount of fat
yet still feel the need to eat three meals a day, that is a sign that you are probably
eating too much protein. You are eating more protein than your body needs and
the excess protein is being converted into glucose and affecting your blood
glucose and insulin levels, stimulating hunger. Cut back on your protein
consumption. This will put you deeper into ketosis and further curb your
appetite.
In addition to all the bulleted items indicated in Phase 1: Low-Carb Induction
outlined above, Phase 2 includes the following:

· Consume at least 3 tablespoons of added oil at each meal, and 2 to 3
tablespoons with each snack (essentially get at least 60 percent of your
daily calories from fat).
· Consume at least 7 tablespoons (98 g) of added fat per day, most of
which should be coconut oil.
 · Eat only when hungry and reduce normal calorie consumption.
· Limit your daily meat intake to about 6 to 9 ounces/170 to 255 grams
if lean, and 8 to 12 ounces/227 to 340 grams if fatty, cooked weight.

Some people have what Robert Atkins, MD, the author of Atkins New Diet
Revolution, calls metabolic resistance to weight loss. Those with metabolic
resistance have a very difficult time losing weight and easily gain weight. They
are the ones who can reduce their total calorie intake to 1,000 calories or less per
day and not lose any weight or may even gain weight. Metabolic resistant people
are highly sensitive to carbohydrate. A portion of any carbohydrate they eat is
converted into fat and stored, even if their total calorie intake is so low that they
are literally starving. They often are diabetic or prediabetic but not always. They
may have normal fasting blood glucose levels, yet produce a high amount of
insulin immediately after eating, leading to fat storage. Low-fat, high-carb diets
are a nightmare for these people. A very low-carb, ketogenic diet is their only
hope for successful weight loss. A high-fat, ketogenic diet is essential in order to
condition their bodies to burn fat rather than store it.
If on this diet you don’t see the improvements you were expecting, you may
be one of those who are metabolically resistant to weight loss. This doesn’t mean
you can’t lose weight on this diet, it means that you will need to fine tune it. If
you aren’t losing weight by limiting your carbohydrate intake to 30 grams per
day, you may need to lower it to 25 or even 20 grams a day. A very few number
of people who are extremely metabolic resistant may need to reduce it a little
more than this to experience consistent weight loss.

Phase 3: Low-Carb Maintenance
Once your weight has dropped to within your target range you are ready to
move on to the Low-Carb Maintenance Phase. Unlike most diets that people go
on for a brief period of time to lose weight and then abandon as soon as they
have reached their goal or tire of it, this diet is a lifestyle change. People usually
go on diets as a temporary fix and once they have reached their goal, they
abandon the diet and go back to eating the way that caused them to gain weight
in the first place. Weight loss is viewed like a bus ride; you get on it to reach a
destination and once you are there, you get off. This is why diets don’t work.
You will never lose weight permanently by getting on and off diets. To keep the
weight off permanently, you cannot go back to eating sugar, grains, and other
carbohydrates like you did before.
In order to keep the weight off, you need to make a permanent change to
your diet. This really isn’t as hard as you might think because you get to eat all
the delicious foods that are taboo on low-fat diets. In Phase 3: Low-Carb
Maintenance, you will relax the restrictions somewhat and allow more healthy
carbohydrates into your diet. You will be able to eat more fruits, higher
carbohydrate vegetables, perhaps some whole grains or breads and even a treat
now and then. But you should never go back to eating sweets, sugar, and refined
carbohydrates like you did before. Unfortunately, once you start eating white
bread, sugar, and sweets, they can quickly reactivate addictions and enslave you
and before long, your weight will be right back where it was before. While the
Coconut Ketogenic Diet can help you lose excess weight and greatly improve
your overall health, it cannot erase the tendency for carb addiction. This can only
be controlled by abstinence. Like an alcoholic, a sugarholic is always at risk and
must be careful.
One of the unique characteristics about the Low-Carb Maintenance diet is
that it is customized for each individual. It is not one set of rules for all, but
provides general guidance to suit the needs and unique metabolic state of each
person.
Once you meet your weight loss goal, you will transition from a ketogenic
diet to a more moderate low-carb diet. First, reduce the total amount of fat you
eat, instead of adding 3 tablespoons of fat for each meal, cut it down to about 1
tablespoon per meal. Second, you can start eating a little more carbohydrate. I
recommend more vegetables or a limited amount of higher carb vegetables. You
don’t want to add too much too soon or you will start to gain weight. Almost
everyone who has, or has had, a weight problem is sensitive to carbohydrate.
However, the degree of sensitivity varies from person to person. Some people
can eat a moderate amount of carbohydrate without much effect on their weight,
while another person can eat just a few grams and gain weight. You need to find
precisely how much carbohydrate you can tolerate before you start to gain
weight.
Start by adding 5 grams of carbohydrate to your daily diet. If you had been
eating no more than 30 grams of carbs per day, increase this to 35 grams per day.
Monitor your weight every day. After a week, if you are still losing weight or at
least not gaining any weight, increase your carbohydrate intake to 40 grams.
Increase the total amount of carbohydrate you eat by 5 grams per week until you
start to gain weight. At this point, cut back by 5 grams. This will be your
carbohydrate limit. For example, if you start gaining weight when you hit 55
grams of carbohydrate per week, then your carbohydrate limit is 50 grams. You
can eat less than 50 grams, of course, but that is as much carbohydrate as your
body can tolerate before it starts converting the carbs into body fat. This point
will be different for each person. Some people will be able to increase their
carbohydrate limit to 80 or 100 grams per day, while others, particularly those
with extreme metabolic resistance, may have to limit themselves to 30 or 35
grams and, in some cases, 25 grams or less. Most people will fall somewhere
between 40 and 80 grams a day. At this point, the diet is no longer ketogenic, but
it is low-carb. If you continue to use coconut oil as your primary source of fat,
you will still benefit to some degree from the ketones produced from the
medium chain fatty acids in the coconut oil. Your hunger will be lessened, you
will have better energy, maintain higher metabolism, and all the other benefits
associated with coconut oil.
As you become familiar with calculating the carbohydrate content of foods,
you will likely stop counting the number of carbs in every meal and depend
more on your diet diary and a visual estimation based on your experience. This
is fine. However, portion sizes often tend to get larger over time or the amount
of higher carbohydrate foods increases. You may notice that you are gaining
weight. Don’t let it get out of hand. Start calculating the exact number of grams
of carbohydrate you are eating. You will probably find that you have gone over
your limit, so you will need to cut back. To lose the few extra pounds you may
have gained, simply go back to 30 grams of carbohydrate again. After you lose
the weight, go back to your previous carbohydrate limit and be a little more
careful about the added carbs. In this manner, you can maintain your proper
weight indefinitely.

BEFORE STARTING THE PROGRAM
Get A Medical Checkup
Regardless of your age or level of health, I recommend that you get a
medical checkup before starting the program. The reason for this is partly to
make sure you are physically capable of making a dramatic change to your diet,
but more importantly, to get a record of your current level of health.
You should already have had your iodine levels tested, preferably with the
iodine load test (as recommended in Chapter 11) and be taking iodine
supplements, if necessary. When you have your medical checkup, record your
blood pressure. Get your blood chemistries done so that you have a record of
your fasting blood glucose level, high sensitivity C-reactive protein (hs-CRP),
triglycerides, HDL, Total Cholesterol/HDL ratio, and Triglyceride/ HDL ratio.
All of these measurements are needed in order to establish a baseline for
comparison. After several weeks on the program you will have your blood work
done again so you can compare your results and evaluate your progress. This
step is very important! It will provide you with the proof that the program is
improving your overall health and that the increased fat you will be consuming
is not causing you any harm. It also provides documented proof you can show to
your doctor or to anyone who is skeptical about this program. These records will
also help to encourage you to keep with the program and continue progressing
and improving.
A common concern about replacing carbohydrates with fat is how it is going
to affect cholesterol levels. If you have read the earlier chapters, then you know
this is not a problem. Cholesterol numbers will improve. All blood markers will
improve.
Don’t worry about total cholesterol or even the so-called “bad” LDL
cholesterol. There are two types of LDL cholesterol: a “good” LDL and a “bad”
LDL. Most tests don’t differentiate between the two and lump them together
under LDL, so this reading is meaningless.
Be aware that total cholesterol may rise a bit or fall—it doesn’t matter either
way since total cholesterol is not a good predictor of heart disease or ill health.
The cholesterol ratio—total cholesterol divided by HDL cholesterol— is
universally accepted as a far more accurate indicator of heart disease risk.
Likewise, your triglyceride/HDL ratio is also a more accurate indicator. Your
HDL, cholesterol ratio, and triglyceride ratio are the numbers that have any real
meaning as far has risk of heart disease is concerned.
Do not wait until a week or two after you start the program to have your
blood work done. It must be done before you start. If you wait until after you
start the program, you may see some values that are not to your liking and
complain that the program is not working. For example, your HDL may be low,
around 35 mg/dl, and you may blame the new diet for the low reading. Yet when
you started the program your HDL may have been only 25 mg/dl. So although it
is low, it has improved. But you would never know this unless you have a record
of this marker before going on the program.
Stay on the program for at least 2 to 3 months and then go back and get your
blood work done again. The longer you are on the program the better will be
your results. It is important that you get your blood work done by the same
doctor and that he or she use the same laboratory, as results may vary somewhat
from lab to lab.
Use the chart on the following page to see where you stand and evaluate your
progress. Here is what you can expect to happen. Your blood pressure, if too
high at the start of the program, will be lower. If your blood pressure was
normal, it will remain normal. Your fasting blood sugar level will be lower.
Triglycerides will be lower, HDL cholesterol will be higher, both your total
cholesterol/HDL and triglyceride/HDL ratios will be lower, your level of
inflammation (C-reactive protein) will be lower. All of these changes are
positive and indicate better blood sugar control, improved insulin sensitivity,
reduced risk of heart disease, better circulation, less oxidative stress, reduced
inflammation, and better overall health. All these changes show that the program
is working! Keep going. The numbers will continue to improve.
Get your blood work done as soon as possible, even before you finish
reading this book. You want to have this data available so that you can begin the
program as soon as possible. But do not start until your blood work is completed.
Atherosclerosis (hardening of the arteries) is an inflammatory process.
Diabetes is also associated with chronic inflammation. C-reactive protein (CRP)
is a protein found in the blood that indicates the presence of inflammation.
Normally there is no CRP in blood. A measure of 1.0 mg/l or less is desirable.
When CRP is above 10 mg/l, it suggests an active infection or chronic
inflammation.
There are two types of blood tests for CRP. Both tests measure the same
molecule, but one test is more sensitive than the other. The high sensitivity CRP
or hs-CRP is the test you want. It measures very small amounts of C-reactive
protein in the blood and is used most frequently as a means to assess potential
risks for heart problems or diabetes, which are commonly associated with low-
grade chronic inflammation. High sensitivity CRP is generally measured in the
range of 0.5 to 10 mg/l. The regular CRP test is ordered for patients at risk for
acute infections or chronic inflammatory diseases and measures a range from 10
to 1000 mg/l. The scale below is based on recommendations by the American
Heart Association to assess risks for heart disease.



Body Measurements
The primary goal of dieting is to lose excess body fat. This is generally
determined and monitored by measuring one’s weight. Body weight, however,
isn’t the only form of measurement and is not necessarily the most accurate.
Your body weight changes constantly even during a single day depending on
how much and what you eat and drink, your level of physical activity, the
temperature and humidity, and the presence of health issues that may cause you
to retain water or be constipated. Your weight may fluctuate by a few pounds
every day and from day to day. Even though you follow a diet to the letter, you
may weigh more one day than the previous day. This can be discouraging but it
is normal. For this reason, I don’t recommend that you weight yourself every
day. Limit it to just two or three times per week. This way you will get a better
overall picture of your progress, without getting discouraged when some days
the scale doesn’t change or even goes up. For the best accuracy, weigh yourself
at the same time of day. I suggest in the morning before eating breakfast, every
few days. To give you an idea what you should weigh according to your height,
refer to the table on the following page.
A tool often used to measure a person’s body fat is the body mass index
(BMI). This number is determined by taking the ratio of a person’s height-to-
weight. A BMI number between 18.5 and 24.9 is considered normal or desirable.
People with BMI numbers lower than this are considered underweight and those
with higher numbers are considered overweight. You can calculate your BMI
using the following formula:

BMI = weight (kg)/height2 (m) = weight (lb)/height2 (in) x 703


BMI Status
<18.5 —Underweight
18.5-24.9 —Normal
25.0-29.9 —Overweight
>30 —Obese

While BMI can be a useful tool, it isn’t completely accurate. It does not take
into account muscle mass, body frame, or age.
Another tool that more accurately gauges changes in body fat is a simple
measuring tape. Body measurements can a very useful way to track your
progress. Many times you will see a loss in inches even if the bathroom scale
isn’t moving. The Coconut Ketogenic Diet can bring about remarkable
improvement in your body measurements. The most important measurement is
the circumference of your waist because it most closely reflects your risk of
diabetes and heart disease. If you only monitor one measurement, this is the one
you should focus on. To correctly measure your waist, stand erect and place a
tape measure around your middle, just above your hipbones. Record the
measurement of your waist just after you breathe out.
Other measurements you may want to take are of your bust/chest and hips.
To measure your bust, place the measuring tape across your nipples and measure
around the largest part of your chest. Be sure to keep the tape parallel to the
floor. To measure your hips, place the measuring tape across the widest part of
your hips and buttocks and measure all the way around while keeping the tape
parallel to the floor.
Record these measurements in your diet diary.


Desirable Weights for Adult Men and Women
Weight with indoor clothing and shoes weighing 3 pounds (1.4 kg).
Women

Men

Caption: Adapted from the Metropolitan Life Insurance Company tables

(1983).

Body Temperature
If you have or suspect you have low thyroid function and your normal body
temperature is below 98.6° F (37.0° C), take your temperature now to establish a
starting point. You should take your temperature orally three times a day and
average them to get an accurate number. Take the first temperature about 3 hours
after rising in the morning, the second about 3 hours later, and the third about 3
hours after that. For the best accuracy, take readings for at least 5 days. For each
day add the readings together and divide by 3 to get the average. For women,
body temperature changes during the first few days of the menstrual cycle and
the middle day of the cycle, so avoid taking your temperature at these times.
Foods can affect the temperature of the mouth, so take the reading before or at
least 15 minutes after eating or drinking.
If your temperature readings vary by more than 2 to 3 tenths of a degree, it
may indicate a thyroid problem. Readings that fluctuate greatly suggest that the
body has difficulty maintaining normal temperatures.
While you are on the ketogenic diet you may want to take your temperature
periodically as described above to see if it is becoming more stable and more
normal. Since the Coconut Ketogenic Diet can improve thyroid health, you may
want to see what other changes may occur. Go to pages 156-157 and make a list
of all the low-thyroid symptoms that apply to you. You may be surprised that
after being on the diet awhile, you will notice that many of these symptoms
subside or completely go away.

Discontinue Medications
Sometimes medications contribute to weight gain by promoting metabolic
resistance. If you are metabolically resistant to weight loss, the medications you
are taking may be the cause or at least a contributing factor. The worst offenders
seem to be psychotropic drugs, like antidepressants, antipsychotics, and
tranquilizers. Drugs used for hormone replacement therapy can prevent weight
loss. To a lesser extent, nonsteroidal anti-inflammatory drugs (NSAIDs),
antibiotics, insulin, and cardiovascular drugs can have an effect. In fact, any
medication can make metabolic resistance worse.
One of the fantastic things about this diet is that it corrects so many
metabolic defects that you will be able to discontinue many of the medications
you may be taking. Don’t be afraid of weaning yourself off of drugs you may
have been taking for some years. Have your doctor monitor your health and your
progress as you go along.
Before jumping into the program, discontinue all non-essential medications.
This includes cholesterol-lowering drugs. Cholesterol-lowering medications are
not critical for your health and can be stopped abruptly without harm. You may
even feel an immediate improvement as soon as you discontinue them. This diet
will improve your cholesterol readings far more than drugs can, and without the
awful side effects commonly associated with these drugs, which include liver
damage, muscle wasting, and memory loss. The diet also balances blood sugar
and insulin; so, once you begin the ketogenic portion of the program, diabetic
medications and insulin become unnecessary. Even type 1 diabetics who cannot
produce normal amounts of insulin can lower and possibly eliminate insulin
injections. If you have high blood pressure, it will come down naturally. If you
continue taking blood pressure medications while you are on the program, your
blood pressure may dip too low. Check with your doctor and have the
medication reduced as needed.
One of the most common complaints I hear when people start adding coconut
oil to their diet is that it speeds up their metabolism too much and they become
hyperthyroid when they were previously hypothyroid. The problem is not with
the coconut oil speeding up their thyroid, but with the medication they have been
using. It is now too strong and is causing symptoms of hyperthyroidism.
Coconut oil will not cause the thyroid to become overactive. It aids the body in
restoring normal thyroid function. If after starting the diet you notice symptoms
of an overactive thyroid, go to your doctor and have him reduce your thyroid
medication. If you still have a functioning thyroid gland (it hasn’t been
surgically removed or destroyed by radiation), then you can expect to reduce
your medication significantly and maybe even completely. If you do not have a
functioning thyroid, you may be able to reduce your medication somewhat, but
will always need to take it.
Just adding coconut oil into your diet can make a dramatic change. Mable W.
says, “My cholesterol was down to 214 [was 328], which is great, since I went
off of medicine in April because of liver damage. After [thyroid] surgery I
developed diabetes, I have been able to control this with diet and the coconut
oil…My doctor could not believe his eyes when he saw me, nor the medical test
that he had performed. He told me, ‘Keep up with the coconut oil.’And that I
have done. I am doing fantastic, I feel good mentally and physically. Before
coconut oil, I was taking 15 prescriptions a day. Now I just take vitamins,
coconut oil, and my Synthyroid pill…I know that it is an old saying but, coconut
oil has given me back my life. I am able to function mentally and physically
now. I have all my family taking it. My husband claims that it charges him up
for the day. If you miss a serving you do notice it.”
If there are some drugs that you feel you must have and are hesitant about
stopping, try to gradually wean yourself off them. Have your doctor monitor
your progress and adjust the dosages as needed.
Dietary supplementation is recommended, so if you are taking herbs,
vitamins, or minerals, you may continue using them. Some supplements contain
sugar and starchy fillers, make sure you read the ingredient labels and take into
account any carbohydrate other than fiber. Dextrose and high-fructose corn
syrup are common additives.

Prepare Your Pantry
One of the downfalls with sticking to the dietary guidelines in this program is
succumbing to temptation from easily accessible restricted foods. Just knowing a
favorite treat is sitting and waiting to be eaten can be too overpowering to resist.
Removing the temptation is the simplest and best solution.
If possible, all foods that need to be eliminated from your diet should be
removed from the house or at least from easy access. Give all the highcarb foods
to friends or neighbors or just throw them away. If there are other people living
in the house who have no dietary restraints, it will make the diet a bit harder.
Perhaps restricted foods can be put in a place where no one except the one who
eats them can get to them.
Next, you need to stock your refrigerator and cupboards with the types of
foods that are allowed on the diet. Have them available at all times so that there
is less of a temptation to resort to seeking restricted foods. Purchase plenty of
coconut oil. Have your dietary supplements on hand.
Before starting the program, review acceptable foods and develop several
meal plans. Calculate the carb content for each meal and arrange them to fit
within the day’s total carb allotment. Get into the habit of planning meals and
snacks before going to the grocery store so you have everything on hand. If you
shop for groceries once a week, it is a good idea to plan each meal for the week
before shopping. Otherwise you may find yourself grabbing the first thing you
find in the refrigerator or pantry, which may not fit your daily carbohydrate
limit.
Get a notebook and start keeping your diet diary. In addition to the foods you
eat, you can also include your favorite low-carb recipes and cooking tips, your
weight and other body measurements, blood test results, adjustments in the
dosage of medications or supplements you are using, and changes in symptoms
or the way you feel. Keep it up to date. Your diet diary will become your
personal low-carb reference book and progress report.

EVALUATE PROGRESS
You’ve seen the advertisements: “I lost 50 pounds in 4 weeks” or “I went
from a size 18 to a size 8 in 30 days!” All sorts of diets claim to “quickly” lose
weight. Unfortunately, advertising claims such as these are generally unrealistic
and tend to give people false hope. A pound (0.45 kg) of body fat stores about
3,500 calories. To lose 1 pound using the typical low-fat, calorie-restricted diet,
you must reduce your calorie intake by 3,500. Theoretically, a reduction of 500
calories a day (3,500/week) brings about a weight loss of one pound a week. A
reduction of 1,000 calories a day equates to a loss of 2 pounds of fat a week.
This means that true fat loss takes time. You cannot lose 50 pounds of fat in 6
weeks. Six to 12 pounds is more realistic in this time frame.
Although some people lose weight quickly on this program, it is not designed
for quick weight loss. It is designed for fat loss. There is a big difference. This
program focuses on removing excess body fat, not simply reducing weight. Most
low-fat, weight-loss programs lose weight by loss of water and lean muscle
mass, in addition to fat. This is why weight-loss, at first, can be dramatic as well
as unhealthy. The Coconut Ketogenic program is designed to take off fat while
improving your health. Ketosis helps keep you from losing lean muscle tissue.
Drinking throughout the day prevents water loss. So the weight you lose on this
plan is nearly all fat.
If you are very overweight, you may lose fat at a slightly faster rate; up to 4
or 6 pounds a week is possible. Realistically, when you start the ketogenic phase
of this diet, you can expect to lose anywhere between 1 to 4 pounds a week, with
2 pounds being fairly typical. That may not sound like the hype you hear in fad
diet advertisements but it can become very significant. Just 2 pounds of fat loss
per week will take off 8 pounds a month, 16 pounds in two months, and 32
pounds in four months. In six months you could be 48 pounds lighter and in a
year nearly 100 pounds lighter. The best thing about this is that you can do it
while eating steak, eggs, bacon, roast, chops, cheese, gravy, rich sauces, and
other delicious foods and eat until you are satisfied.
Don’t expect miracles overnight—like you see in the advertisements. Give
the diet time to work its magic. You didn’t pack on the extra weight overnight,
so don’t expect to lose it overnight, either. This is not a quick weight loss
scheme, it is a sensible fat reduction plan that is meant to help you lose excess
body fat and keep it off permanently.
If you want to keep track of your fat loss, use a tape measure. Once every
three or four weeks measure your waist, hips and chest and compare them to
your starting measurements.
After you have been on the ketogenic portion of the diet for at least two or
three months, go back to your doctor and get your blood work redone. Have your
blood pressure, fasting glucose, C-reactive protein, HDL, cholesterol ratio, and
triglyceride levels measured. Compare these figures with the ones you received
just prior to starting the diet. These figures should show substantial
improvement, indicating that not only are you losing weight but you are
becoming healthier in general. It should be very encouraging. You may want to
have your blood work done every few months just to see the continued
improvement.
If you have always felt cold, have cold hands and feet, and low body
temperature due to low thyroid function, you should notice a greater feeling of
warmth, higher body temperature, and more energy. Take your temperature.
How does it compare? Revisit the list of low-thyroid symptoms in Chapter 12
and see if you notice any improvements.
You should notice a remarkable improvement in all these measurements
indicating that the Coconut Ketogenic Diet is helping to improve your overall
health in many ways, besides weight loss.

POSSIBLE SIDE EFFECTS
There are no harmful side effects associated with the ketogenic diet, but there
can be some temporary changes you need to be aware of. Some people complain
of constipation (68 percent) or diarrhea (23 percent), this is to be expected when
dramatic changes occur in the diet. As the digestive system adapts and becomes
used to your new way of eating, these symptoms will fade. Generally, when fat
consumption dramatically increases, it tends to loosen the bowels for a while
until the body has time to adjust to the added fat intake. Some people, however,
experience just the opposite and become constipated. There are several reasons
why this may happen. Sometimes what people believe is constipation is actually
an empty digestive tract. Elimination naturally slows down as food consumption
decreases. It is not constipation, but simply a reduction in food volume passing
through the digestive tract. Constipation is often a sign of dehydration.
Frequently when people start reducing their calorie intake, they also reduce their
water intake as well, which can lead to mild dehydration and, consequently,
constipation. Paying special attention to drinking adequate amounts water during
the day will help prevent constipation. The addition of vitamin C and
magnesium will also help prevent constipation.
Another common effect is bad breath (38 percent). When you go into ketosis,
excess ketones are excreted in the urine and exhaled in the breath. This is called
ketone breath and has a mildly sweet, fruity smell somewhat like the smell of
pineapple. This smell is not offensive but pleasant. However, the low-carb, high-
fat diet alters body chemistry, stimulating a heightened degree of cleansing and
healing. Because toxins will be expelled from the body at an accelerated rate, the
breath can take on a putrid smell, completely masking the pleasant fruity smell
produced by ketosis. Some people blame ketones for this bad smell, but it is not
the ketones, it is the toxins. As the body cleanses itself and heals, the foul breath
will fade away. You can tell when your body has purged most of its stored toxins
and is on its way to healing when the breath freshens up and smells clean or
slightly fruity.
Headaches are another side effect associated with the cleansing process.
When someone stops eating sugar, chocolate, and other addictive substances, he
or she often experiences withdrawal symptoms. Headaches often accompany the
cleansing process and about 60 percent experience at least one headache. Once
the body has overcome the addictions, headaches will not be a problem.
Dehydration can also cause headaches, so make sure you drink adequate
amounts of water.
The most common side effect associated with ketogenic diets is a sudden
lack of energy. This symptom is most noticeable if you lead an active lifestyle. If
you are a couch potato, it will be less noticeable. You won’t feel sleepy, but you
will not have as much energy as you used to and will become fatigued sooner
while doing your normal tasks. This is especially noticeable if you have a regular
exercise program or are involved in physical activities. As soon as you go on the
diet, your energy levels will drop. Don’t worry, your energy will return to
normal in a week or two. Your muscle strength, however, will be the same.
There is no decline in strength. Your body has been running almost entirely on
sugar probably all your life. It now must adapt and switch to burning fat and
ketones. This requires a change in the type of enzymes your body produces. Fat
burning enzymes need to replace sugar burning enzymes. It takes a week or two
for the body to make this adjustment. Once it is made, you will have the same
amount of energy as you did when you were burning sugar, and usually a little
more. You will definitely be more mentally alert since the brain functions better
burning ketones than it does glucose.
Another frequent side effect is muscle cramps. Lower leg muscles are most
commonly affected but cramps can occur anywhere—arms, abdomen, back,
toes, jaw, etc. When in ketosis, your body’s demand for electrolytes, primarily
sodium and magnesium, increases. Most people are magnesium deficient
already. When they go into ketosis, the deficiency manifests itself as muscle
cramps. Approximately 35 percent of those who go on ketogenic weight loss
diets experience some muscle cramping. Adding a magnesium supplement to
your daily diet, making sure you get adequate amounts of salt (sodium chloride),
and that you are properly hydrated will help reduce cramping. Cramps often
occur at night when you are asleep. If you experience a cramp, drink a glass of
water along with a magnesium supplement and a pinch of sea salt. Rubbing
magnesium oil on the affected muscles will also help bring relief.
Another product I recommend is Electrolyte Powder produced by the Celtic
Sea Salt company (www.selinanaturally.com). This powder contains all the
major electrolytes (sodium, chloride, sulfate, phosphate, magnesium, and
potassium) as well as 60 trace minerals. Each jar comes with a 1 gram scoop.
Drinking one or two scoops a day mixed in a little water can help prevent
cramps.
Coconut oil is a health-promoting oil and can have a very cleansing and
healing effect on some people. The medium chain fatty acids in the oil possess
potent antibacterial, antifungal, and antiviral properties. While these fatty acids
nourish and feed our cells, they are deadly to potentially harmful
microorganisms living in our bodies. When combined with the metabolic
stimulating effect of the oil, it can bring on what is known as a Herxheimer
reaction. This reaction occurs when a heavy load of dead microbes and toxins
are expelled from the body. As the body purges this material a variety of
symptoms can occur, which may include skin rash, sinus discharge, fatigue,
headache, digestive disturbances, diarrhea, fever, and others. A person will not
experience all of these symptoms, only one or two, if any at all. These symptoms
are not signs of an infection or illness, but of cleansing. No medications need to
be taken. Let the cleanse run its course; the symptoms are only temporary and
will go away in few days. Fortunately, most people do not experience any
noticeable reaction, but if you do, don’t panic, nothing is wrong. You should be
happy that these potentially harmful microbes and toxins are being expelled
from your body.

WHAT IF YOU HAVE TROUBLE LOSING WEIGHT?
If after following the Coconut Ketogenic Weight Loss Program for several
weeks you are not seeing the results you expected, what can you do? Please keep
in mind that we are all different and the rate at which you lose weight will be
different from that of others. Some will lose weight quickly, others less so.
Larger people tend to lose weight quicker than smaller people. You cannot
compare your progress with that of someone else.
However, there are a number of reasons why some people appear to have
more trouble losing weight. The most common reason is not following the
program properly. Are you calculating every gram of carbohydrate you eat? This
is the number one stumbling block. Often, people don’t bother to take the time to
calculate the precise amount of carbohydrate they eat and just make an estimate.
Big mistake! Unless you have a lot of experience calculating the carbohydrate
content in your foods, you will not be able to make an accurate estimate. People
tend to underestimate the volume of the foods they eat, and consequently
consume more carbohydrate then they realize. Just a few grams can have a
significant effect on your success. When you start this diet you must calculate
every gram of carbohydrate you eat. As you gain experience with the
carbohydrate content in frequently eaten foods you will be better able to estimate
portions.
If you fail to lose weight from the very start and are counting your
carbohydrate grams very carefully, you may be metabolically resistant. In this
case, you will need to lower your carbohydrate limit to 25 or 20 grams per day.
Also, make sure you are getting at least three tablespoons of added oil with each
meal. Eating less fat will make the diet less effective.
Jenny first heard about the ketogenic approach to weight loss from a podcast
by Jimmy Moore. In the interview Moore described his experience of losing
nearly 100 pounds in a year on a low-carb, high-fat, ketogenic diet using coconut
oil and other healthy fats. Encouraged by his success, she embarked on a similar
diet. After a few weeks she was discouraged, not only had she not lost any
weight, but she had gained a couple of pounds. Analyzing her diet it was found
that she was consuming between 25 and 30 grams of carbohydrate and about 80
grams of protein a day, and getting approximately 70 percent of her calories
from fat. This all looked good, but Jenny was only 5 feet 1 inch (155 cm) tall.
Her ideal weight fell in the 115-129 pound (52-59 kg) range. For her size, her
protein intake should be limited to 62-71 grams per day. She was getting in
excess of 80 grams of protein daily.
As mentioned previously, excess protein can be converted into glucose in the
body and act just like carbohydrate, stimulating insulin release. The most
common failing with low-carb diets in general is that people tend to overindulge
in high-protein foods. They mistakenly believe that simply replacing
carbohydrates with meat and eggs will bring about instant weight loss. While
such a change can be an improvement, filling up on protein-rich foods can
hinder weight loss.
Looking more closely at Jenny’s diet we also discovered that each day she
would have a couple of cups of coffee sweetened with Splenda—another big
mistake! Although coffee, black tea, and green tea can be considered low-carb
drinks, they can sabotage your weight loss efforts. Caffeine and artificial
sweeteners stimulate an insulin response which triggers fat storage. Regardless
of how many or how few calories you consume, any spike in your insulin levels
will promote fat synthesis and storage. You can store fat and gain weight eating
only 800 calories a day if the foods trigger insulin release. On the other hand,
you can lose weight eating 2,000 or more calories a day if your foods do not
induce an insulin response. While fat delivers more calories than carbohydrate
and protein, it does not raise insulin levels no matter how much of it you eat.
Conditioning your body to burn fat rather than glucose can improve your
metabolism so that you can lose excess weight without substantially reducing
your total calorie intake, however, if you do limit your calories, you will see
faster progress. Since ketosis reduces hunger, limiting calorie consumption is a
relatively easy thing to do. Often, we get into the habit of eating at certain times
of the day and eating specific quantities of food. You need to break these habits,
eat only when hungry and stop eating when you are satisfied, even if there is
food left on your plate. Do not finish everything on your plate simply because
you don’t want to waste food. As a growing child that was a good practice, but
now that you are an adult, you don’t need all those calories. Since your hunger
will be depressed, take advantage of it and skip some meals, eat a small fatty
snack instead. It will be just as satisfying.
Normally, we keep eating until our stomach sends a signal to our brain
telling us that it is time to stop. This signal is slow. It takes about 20 minutes
from the time we begin eating until we receive the signal to stop. If you eat fast,
then you can eat twice as much as a slow eater before you feel full.
 One thing you can do to avoid this problem is to eat slowly. Have you ever
known someone who is a slow eater? You sit down to eat a meal and when
everyone else is finished, this person has barely gotten started? What did this
person look like? I’ll bet you anything he or she was slender. Slow eaters usually
don’t overeat because they get the signal of fullness before they can finish their
meal. In contrast, people who eat fast are often overweight. They eat so fast they
can pack in an extra 500 calories before they get the signal to stop. And by all
means, when you sense the feelings of fullness, stop eating! Sometimes we enjoy
the food so much we keep on eating even though we know we are full and will
probably feel gorged for the next 2 hours.
Another way to help keep you from eating too much is to wait at least five or
10 minutes before taking seconds. When you wait like this it gives the stomach
time to signal the brain. Have you ever been interrupted in the middle of a meal
to answer the phone or the door and came back several minutes later and decided
you weren’t hungry any longer? This is because your stomach was already full
before the interruption. Taking time out allows the signal to reach your brain. If
you had continued to sit and eat you would have consumed more calories than
your body needed.
Temptation accompanies every diet whether it is low-fat, low-carb, or
something else. Any time you eliminate certain cherished (and addictive) foods
from your diet, these foods can beckon to you. Even though your hunger on the
Coconut Ketogenic Diet will be suppressed and you will have greater resistance,
the sight or smell of your favorite carbs when they are placed in front of you can
be tempting. Here is where the ketogenic diet has a psychological advantage
over other diets. When you go on a ketogenic diet, it takes anywhere from 3 to 6
days to actually get to a level of ketosis where your appetite is noticeably
depressed. This pre-ketosis period of time is the hardest part of the entire diet
because you will feel hungry, just as you do with any other weight loss diet.
Once you get into ketosis it is far easier to ignore temptations. This knowledge
can give you a psychological boost to withstand temptation.
With other diets it is too easy to cheat. If you eat some forbidden food when
no one is looking, nobody will know and physically you won’t feel any
difference. You can get away with it. However, on a ketogenic diet, if you cheat
and eat a piece of chocolate cake, for example, it could very well throw you out
of ketosis, which means that your appetite will return and you have to struggle
with hunger pangs for the next several days until you are back into ketosis. The
idea that you will suffer with hunger for several days after eating something you
shouldn’t have, should be enough to motivate you to not cheat. If you are
tempted to break your diet with a highcarb treat, think about the discomfort you
will have to go through for the next several days because of it. Is it worth it?

MAINTAIN YOUR PROGRESS
On the diet you will lose weight most rapidly in the beginning. As you
approach your ideal bodyweight, your rate of weight loss will slow down. Your
body will naturally regulate itself. When you start transitioning into the Low-
Carb Maintenance Diet you may still lose some weight until you determine your
new carbohydrate limit where your weight will remain relatively steady.
Once you are on the maintenance phase of the diet and are no longer in
ketosis, you are allowed more carbohydrate. You need to be careful. If you go
back to eating the way you used to, even partly so, you will reignite sugar and
carb cravings and the weight will come right back. As you increase your
carbohydrate intake, you may be tempted to eat some of your old favorite foods
even if they can fit within your carbohydrate limit. This is fine as long as you
can control your intake of these foods, eating them in small portions and only
occasionally. The problem is that a tendency to sugar and carbohydrate addiction
never goes away. Once a sugarholic, always a sugarholic. You can break the
active addiction to sugar with a ketogenic diet, but the potential for reactivation
remains. If you have been struggling with weight problems for several years,
chances are, you are a sugarholic. Eating sweets or bread just a few times can be
all it takes to reactivate those addictions. I’ve seen people become addicted to
bread and even fruit within just a few days after coming off a low-carb diet.
Once these cravings come back, you lose your willpower. It is best to avoid
problem foods. However, if you do stumble and find that you have become
addicted, don’t give up, you can always cut the carbs and go back to the high-fat,
ketogenic diet.
You don’t have to give up breads and baked goods entirely. Most flours,
even nut and soy flours are too high in carbohydrate. A low-carb alternative to
wheat and other flours is coconut flour. Coconut flour is made from coconut
meat that has been dehydrated, defatted, and ground into a fine powder. It looks
and feels just like any other flour and can be used to make a variety of baked
goods. The advantage of coconut flour is that it contains far less carbohydrate
than any other flour. Coconut flour is naturally very high in fiber and low in
digestible carbohydrate. It contains about the same amount of protein as whole
wheat flour but is gluten-free, so those people who are sensitive to gluten (wheat
protein) can eat it without problem. With coconut flour you can make biscuits,
muffins, pancakes, and other baked goods that are truly low-carb.
Because coconut flour contains no gluten and is high in fiber, its baking
properties are very different from those of wheat flour. For this reason, you
cannot use coconut flour in ordinary recipes designed for wheat flour. The
baking properties of coconut flour are so different that these recipes are
completely unusable. However, I have created a book of coconut flour recipes
titled Cooking with Coconut Flour: A Delicious Low-Carb, Gluten-Free
Alternative to Wheat. This book includes recipes for quick breads, pancakes,
biscuits, muffins, cookies, cakes, and more. Although there are many recipes for
“sweet” breads, each recipe includes both a normal sugar version and a low-
sugar or no-sugar version as well. Stevia is used as a sweetener in some of the
recipes. Even the regular sugar versions contain much less sugar and far less
total carbohydrate than those made using wheat flour. For example, the no-sugar
muffins have only 1.3 grams of carbohydrate per muffin. The book also includes
many savory baked goods like bacon muffins, broccoli cheese muffins, Italian
meat loaf, and coconut fried chicken. While many of the recipes can be
incorporated into a ketogenic diet, it is most suitable for the Low-Carb
Maintenance Diet.
Since eating a very low-carb, high-fat diet is new for most people, preparing
meals that follow the Coconut Ketogenic Diet can appear to be a challenge. It
really isn’t. Meal preparation can be very simple and delicious. With the
growing popularity of low-carb dieting, there are many cookbooks now available
as well as numerous low-carb recipes on the Internet that can give you guidance.
Keep in mind that all so-called “low-carb” foods are not really that low in
carbohydrate, so you must select recipes wisely and know how many grams of
carbohydrate they have per serving. Pay attention to serving size, as ½ cup is a
typical serving.
Eating a low-carb ketogenic diet is really not all that difficult if you focus on
eating fresh meats, fish, and fowl and fresh vegetables. You don’t need to make
it harder than it really is. Often, when people go on low-carb diets they just can’t
leave their favorite highcarb foods behind, so they make low-carb imitations,
like mashed cauliflower (in place of potatoes), wheat-free pizza (using cheese or
eggs for the crust), hash browns (fried diced cauliflower), or eggplant lasagna.
You can do that if you like, but you don’t need to spend all the time, effort, and
money to make these concoctions. Some of these foods require a great deal of
preparation and don’t really taste like the foods they are meant to replace.
Simple foods like meat and vegetables are all you really need. Chapter 17 offers
you many simple meal ideas to get you started.
Probably the most difficult part of the Coconut Ketogenic Diet is getting
your daily allotment of added fat. Three tablespoons of added fat per meal is a
lot. Often, you can simply combine the fat with your foods, use it in cooking or
add it on afterwards. Fats actually make meat and vegetables taste better. In the
following chapter, I have provided a number of recipes for fatty snacks—high-
fat foods and drinks that can be consumed by themselves as snacks in place of
full meals, or as an accompaniment or “appetizer” to a regular meal to increase
the total fat content. A moderate-fat or even a low-fat meal can be transformed
into a high-fat meal simply by adding a fatty snack.
Eating out can be a little challenging but has gotten much easier over the
years. Because of the popularity of low-carbing, many restaurants now offer
low-carb options. Most restaurants that sell hamburgers, including all the
popular fast food restaurants, offer bunless hamburgers. These hamburgers
include everything you would expect in a regular hamburger but are wrapped in
a blanket of lettuce without the bun. Even if this item isn’t listed on the menu,
most restaurants will be happy to make it for you on request. If you plan on
going out, bring some extra oil or mayonnaise with you to increase the fat
content of your meal.
If you would like to learn more about the health benefits of coconut oil and
other healthy fats visit my website at www.coconutresearchcenter. org. For
additional information about the Coco Keto Diet go to www. cocoketodiet.com.

17

Cooking the Keto Way

Return to Table of Contents


At first, learning how to cook the low-carb way may seem like a daunting
task. However, it isn’t as hard as it may appear. While some low-carb recipes are
complicated and time-consuming, much of the cooking is as simple as frying a
lamb chop and steaming some zucchini. What could be easier than that?
If you are new to low-carb cooking, I strongly urge you to read this entire
chapter. Whether you use any of the recipes or not, this chapter will show you
how to make low-carb cooking simple and easy. It will also show you how to
incorporate coconut oil into your diet. The recipes provided here are just a few
examples of low-carb cooking. For more ideas, check out the books and recipes
available at your library, local book stores, and the Internet.
Ideally, fat should comprise at least 60 percent of your total calories. Add as
much oil as necessary to your foods to achieve this goal. The amount of fat, as
well as the net carbohydrate, protein, and total calories for each serving are listed
at the end of each recipe. Note that the fat content is given in grams. One
tablespoon of oil equals 14 g (15 ml).

FATTY SNACKS
Fatty snacks are high-fat mini-meals that can be eaten in place of a regular
meal or as an appetizer with a full meal. These snacks include 2-3 tablespoons of
added oil, generally coconut oil. In essence, they are convenient, palatable ways
to eat several tablespoons of fat at one time, while consuming a minimal amount
of carbohydrate and total calories.
The fatty snacks can be very simple. Dips, spreads, and fillings can be eaten
with sliced vegetables, pork rinds, or wrapped in lettuce leaves, see the
following recipes. Soup is an excellent way to add coconut and others oils into
your diet. The fatty snack soup recipes described in this section make three to
four ½ cup servings. A fatty snack would consist of one ½ cup serving, the
remainder of the soup can be refrigerated or frozen, and eaten another day. You
can, of course, double the recipe if you like or even eat a larger serving as one of
you regular meals. You will notice that the fatty snack soups do not have any
added fat listed in the recipes. Oil is added after you have made the soup. This
way you can add 1, 1½, 2 tablespoons or whatever amount of coconut oil you
need for that particular snack or meal. One serving is ½ cup (118 ml) of soup,
plus the added coconut oil.

Chicken Curry
This is a very simple and tasty low-carb way to get your daily fat
allowance. You have two versions to choose from; the first supplies 2
tablespoons of coconut oil and the second, 3 tablespoons.

Version 1
1 ounce (30 g) cooked chicken
2 tablespoons (30 ml) coconut oil
11/4 teaspoon curry powder
Salt to taste

Version 2
2 ounces (60 g) cooked chicken
3 tablespoons (45 ml) coconut oil
11/4 teaspoon curry powder or to taste
Salt to taste

Cut chicken into small cubes. Combine the chicken with coconut oil, curry
powder, and salt into a stovetop safe pan and heat just enough to make the
mixture slightly hot. You are not cooking the mixture, just heating it up. The
heat melts the coconut oil and brings out the flavor of the curry. Eat warm.

Yield: 1 serving.

Version 1
Per serving: 29 g fat, 0 g net carbs, 9 g protein, 288 calories.

Version 2
Per serving: 44 g fat, 0 g net carbs, 17 g protein, 450 calories.

Coconut Cottage Cheese
This is my favorite fatty snack. As a snack, I usually double or triple this
recipe.
1 tablespoon (15 ml) coconut oil
1 tablespoon (14 g) cottage cheese
Put the coconut oil in a small stovetop safe bowl. I use a 1 cup (235 ml) glass
bowl. Heat the oil in the bowl on the stove at medium to low heat until the oil is
melted or mildly hot (about 150° F/65° C). Scoop in the cottage cheese and
using a spoon, blend together until the mixture is smooth but speckled with
curds. It is ready to eat. For an added treat, sprinkle 1 or 2 spoonfuls of toasted
flaked coconut on top.
The coconut oil and cottage cheese are combined in a 1 to 1 ratio, which
makes it easy to modify to get more or less oil. You can easily increase or
decrease the amount of fat in this snack by adding 1 or more tablespoons of
coconut oil and cottage cheese. Each combination of 1 tablespoon each of
coconut oil and cottage cheese gives 14 g fat, 0.5 g net carbs, 2 g protein, and
136 calories.

Yield: 1 serving.

Coconut Cottage Cheese with Berries
This makes an excellent fatty snack or desert. It tastes similar to a warm
berry flavored ice cream or pudding, it’s actually very good.

2 tablespoons (30 ml) coconut oil

12 blueberries or raspberries or 6 blackberries

2 tablespoons (30 g) cottage cheese
3-4 drops liquid stevia (optional)

Put the coconut oil in a small stovetop safe bowl. I use a 1 cup (235 ml) glass
bowl. Heat the oil and the berries in the bowl on the stove at medium to low heat
until the oil is melted or mildly hot (about 150° F/65° C). Heating the berries
slightly brings out the flavor. Scoop in the cottage cheese, add stevia, and using
a spoon, blend together until the mixture is smooth but speckled with curds and
berries. It is ready to eat.

Yield: 1 serving.
Per serving: 29 g fat, 3 g net carbs, 4.5 g protein, 291 calories.

Cinnamon Cream Delight
This beverage tastes similar to eggnog, but without the egg.
1/2cup (120 ml) heavy cream
1/4 teaspoon almond extract
1111/8 teaspoon ground cinnamon
Stir all the ingredients together. Drink and enjoy. If you would like to make
this beverage into eggnog, simply blend in 1 raw egg.

Yield: 1 serving
Per serving: 44 g fat, 3.5 g net carbs, 2.5 g protein, 420 calories.

Berry Cream Delight
This is a creamy, berry flavored beverage. You can double the recipe
and freeze half of it for another day. Tastes good freshly made or frozen.

½ cup (120 ml) heavy cream
1/8 teaspoon almond extract
12 blueberries or raspberries or 6 blackberries (about 0.8 oz/22 g)
1 tablespoon (15 ml) MCT oil or coconut oil (optional)*

Using a food processor or blender, blend cream, almond extract, berries, and
MCT oil together for about 15 to 20 seconds. Do not over blend. The cream will
be partially whipped giving it a light airy texture. Drink and enjoy.
*If you use coconut oil in place of MCT oil, you will need to add it
separately. Place all the ingredients except the coconut oil into the blender or
food processor and turn it on. While the mixture is blending, slowly pour in
melted coconut oil. Pouring it slowly allows the coconut oil to blend into the
beverage without hardening and forming lumps. If you end up with lumps, you
poured the coconut oil in too fast.

Yield: 1 serving
Per serving without coconut or MCT oil: 44 g fat, 5.5 g net carbs, 3 g
protein, 430 calories.

Per serving with 1 tablespoon of oil: 55 g fat, 5.5 g net carbs, 3 g protein,
556 calories.

Pumpkin Cream Delight
This beverage tastes similar to creamy pumpkin pie filling.

1/2 cup (120 ml) heavy cream
1/4 teaspoon vanilla extract
1/4 teaspoon ground pumpkin pie spice mix or allspice

Stir all the ingredients together. Drink and enjoy. Using allspice in place of
the pumpkin pie spice mix gives it a little different, but equally good, flavor.

Yield: 1 serving
Per serving: 44 g fat, 3.5 g net carbs, 2.5 g protein, 430 calories.

Sardine Crisps
This is a very yummy and satisfying snack that includes your omega-3
fatty acids. The recipe makes a filling that is spread on crispy pork rinds.

1 can (3.75 oz/109 g) sardines packed in olive oil
1/4 cup (60 g) sour cream
2 tablespoons (30 ml) extra virgin olive oil
1/4 cup (60 g) finely chopped dill pickle (optional)
Salt and pepper to taste

18 fried pork rinds

Combine the sardines with the sour cream, virgin olive oil, chopped dill
pickle, salt, and pepper and mix together. Eat the mixture like a dip using the
fried pork rinds.

Yield: Serves 2
Per serving: 29.5 g fat, 1 g net carbs, 18.5 g protein, 343 calories.

Salmon Crisps
This recipe makes a spread that you put on crispy pork rinds.

2 ounces (57 g) cooked salmon
3 tablespoons (42 g) mayonnaise (page 270)
1/2 ounce (14 g) sharp cheddar cheese, chopped or shredded
1 tablespoon (15 g) finely chopped dill pickle (optional)
Dash paprika
Salt and pepper to taste

9 fried pork rinds

Take one 6 ounce (170 g) can of salmon and divide the contents in thirds. Put
two-thirds of the salmon in an airtight container and store in the refrigerator for
later use. Combine the remaining salmon (2 oz/57 g) with mayonnaise, cheese,
dill pickle, paprika, salt, and pepper and mix together. Eat the mixture like a dip
using the fried pork rinds, celery sticks, or other vegetables.

Yield: 1 serving
Per serving: 42.5 g fat, 0 g net carbs, 21.5 g protein, 468 calories.

Chicken Salad Crisps
You can put this spread on crispy pork rinds or wrap it in a lettuce leaf.
2 ounces (57 g) cooked chicken, chopped 3 tablespoons (42 g) mayonnaise
(page 270)

2 tablespoons (30 g) finely chopped celery
2 tablespoon (30 g) finely chopped red bell pepper or pimento
1/8 teaspoon onion powder
Salt and pepper to taste

9 fried pork rinds

Combine chicken, mayonnaise, celery, bell pepper, onion powder, salt, and
pepper and mix together. Eat the mixture like a dip using the fried pork rinds.

Yield: 1 serving
Per serving: 40 g fat, 1 g net carbs, 23 g protein, 456 calories.

Peanut Butter Celery Sticks

2 tablespoons (32 g) peanut butter
2 tablespoons (30 ml) coconut oil, melted
1 stalk celery, medium long (8 in/20 cm)

Mix together peanut butter and melted coconut oil and put into the
refrigerator for about 5 minutes. Once the peanut butter mixture begins to
harden, yet not completely hard, remove from the refrigerator, stir, and spread on
a stalk of celery. Add salt if desired.

Yield: 1 serving
Per serving: 44 g fat, 5 g net carbs, 8 g protein, 448 calories.

Cream Cheese Celery Sticks

3 tablespoons (45 g) cream cheese
2 tablespoons (30 ml) coconut oil, melted
1 stalk celery, medium long (8 in/20 cm)

Mix together cream cheese and melted coconut oil and put into the
refrigerator for about 5 minutes. Once the cream cheese mixture begins to
harden, yet not completely hard, remove from the refrigerator, stir, and spread on
a stalk of celery. Add salt if desired.

Yield: 1 serving
Per serving: 43 g fat, 2.5 g net carbs, 3 g protein, 409 calories.

Rollups
Rollups can be prepared in advance and make an excellent mini-lunch to go.
They also make tasty snacks or a quick breakfast.

1 slice (1 oz/28 g) meat
1 slice (1 oz/28 g) cheese
2 tablespoons (28 g) mayonnaise (page 270)
1/2 ounce (14 g) sliced pickle
1/2 ounce (14 g) mixed sprouts (optional)

You can use most any type of thinly sliced meat (ham, beef, corned beef,
chicken, turkey) and thinly sliced hard cheese (cheddar, Colby, Edam, Monterey
jack, Swiss, mozzarella, Muenster). To make the basic rollup, layer one thinly
sliced piece of cheese on top of a thinly sliced piece of meat followed by the
mayonnaise, pickle, and sprouts. Roll it into a log with the meat on the outside
and sprouts on the inside. Eat and enjoy.

Yield: 1 serving
Per serving: 31.5 g fat, 1.5 g net carbs, 24 g protein, 385 calories.

Variations: A variety of rollups can be created by wrapping other
ingredients in the center of the log. You can use any one or more of the
following: mustard, mayonnaise, cream cheese, bacon, guacamole, avocado,
pickle, chopped eggs, cucumber, sauerkraut, sweet or hot peppers, scallions, and
Vinaigrette dressing (page 272).

Meat Bowl
Primitive cultures knew the value of eating fat. Eskimos living off the land in
the arctic ate their meat by dipping each bite into seal oil to assure they would
get adequate fat. The American Indians ate every speck of fat on the game they
killed and would live for months at a time (especially during the winter or when
traveling) on pemmican—a mixture of approximately equal portions of chopped
dried meat and fat. This Meat Bowl recipe mimics the high-fat diet of these
ancient cultures. You can use any type of meat, such as beef, buffalo, venison,
chicken, fish, shrimp, and lamb, and any cut of meat, including chopped steak,
ground beef, and sausage. The oil can be coconut oil or any other oil or
combination of oils. Feel free to adjust the amount of meat and oil used to meet
your needs.

2 ounces (56 g) chopped or ground meat (raw or cooked)
3 tablespoons (45 ml) oil
Salt and pepper to taste

Combine meat with oil. If the meat is raw, sauté in the oil until cooked to
your preference. If the meat is precooked, heat the two together just until hot.
Add salt and pepper to taste. Eat and enjoy. Eat all of the oil.

Yield: 1 serving
Per serving: 54 g fat, 0 g net carbs, 14 g protein, 542 calories.

Beef Soup

6 ounces (170 g) ground beef
3/4 cup (80 g) chopped vegetables*
1 1/4 cups (300 ml) water
1/4 teaspoon onion powder
1/4 teaspoon paprika
1/4 teaspoon marjoram
Salt and pepper to taste

Put ground beef, vegetables, and water in a quart saucepan. Bring to a boil,
reduce heat and simmer for about 15 minutes. While cooking, break ground beef
into small pieces. Add onion powder, paprika, and marjoram, cook for 1 minute
and remove from heat. Add salt and pepper to taste. Let cool slightly. Dish out 1
serving and add 1-3 tablespoons of oil before eating. Put the remainder of the
soup, without any added oil, in an airtight container in the refrigerator to eat
later. Add your desired amount of oil to each serving just before eating.
*Use two or more of the following vegetables: onion, carrot, mushroom,
celery, green beans, bell peppers, okra, turnips, and asparagus.

Yield: 4 ½-cup/118 ml servings
Per serving: 9 g fat, 0 g net carbs, 10.5 g protein, 123 calories. Add 14 grams
of fat and 120 calories for every 1 tablespoon of oil added.

Beef Salsa Soup

6 ounces (170 g) ground beef
1/2 cup (60 g) chopped vegetables*
1 1/4(300 ml) cups water
2 tablespoons (30 ml) salsa
Salt and pepper to taste

Put ground beef, vegetables, water, and salsa in a quart saucepan. Bring to a
boil, reduce heat and simmer for about 15 minutes. While cooking, break ground
beef into small pieces. Remove from heat and add salt and pepper to taste. Let
cool slightly. Dish out 1 serving and add 1-3 tablespoons of oil before eating. Put
the remainder of the soup, without any added oil, in an airtight container and
store in the refrigerator to eat later. Add desired amount of oil to each serving
just before eating.
*Use two or more of the following vegetables: onion, carrot, mushroom,
celery, green beans, bell peppers, okra, turnips, and asparagus.

Yield: 4 ½-cup/118 ml servings
Per serving: 9 g fat, 1 g net carbs, 10.5 g protein, 127 calories. Add 14 grams
of fat and 120 calories for every 1 tablespoon of oil added.

Chicken Soup

1 cup (135 g) chopped chicken
1/2 cup (60 g) chopped vegetables*
1 1/4(300 ml) cups water
1/8 teaspoon celery seed
1/4 teaspoon ground sage
Salt and pepper to taste

Put chicken, vegetables, and water in a quart saucepan. Bring to a boil,
reduce heat and simmer for about 15 minutes. Add celery seed and sage, cook
for 1 minute, and remove from heat. Add salt and pepper to taste. Let cool
slightly. Dish out 1 serving and add 1-3 tablespoons of oil before eating. Put the
remainder of the soup, without any added oil, in an airtight container and store in
the refrigerator to eat later. Add your desired amount of oil to each serving just
before eating.
*Use two or more of the following vegetables: onion, carrot, mushroom,
celery, green beans, bell peppers, okra, turnips, and asparagus.

Yield: 3 ½-cup/118 ml servings
Per serving: 2 g fat, 0 g net carbs, 14.5 g protein, 76 calories. Add 14 grams
of fat and 120 calories for every 1 tablespoon of oil added.

Creamy Ham Soup
This is a lowcarb version of ham and potato soup. Chopped turnip is used in
place of the potato. When cooked, turnips become sweeter to the taste and have a
texture very similar to boiled potatoes, making them good lowcarb substitutes
for potatoes.

1 cup (135 g) chopped ham
1/2/cup (60 g) chopped turnips
1/2 cup (60 g) chopped celery

1 garlic clove, chopped

3/4 cup (180 ml) chicken broth or water
1/2 cup (120 ml) heavy cream
1/8 teaspoon onion powder
1/8 teaspoon salt
1/8 teaspoon black pepper
Butter

Put ham, turnips, celery, garlic, and broth in a saucepan. Bring to a boil,
reduce heat and simmer for about 15 minutes or until turnips are tender. Add
cream and seasonings, simmer for 1-2 minutes, and remove from heat. Let cool
slightly. Dish out 1 serving and add 1-2 tablespoons of butter before eating. Put
the remainder, without any added oil or butter, in an airtight container and store
in the refrigerator to eat later. Add desired amount of butter to each serving just
before eating.

Yield: 4 ½-cup /118 ml servings
Per serving: 16 g fat, 3 g net carbs, 7 g protein, 184 calories. Add 12 grams
of fat and 108 calories for every 1 tablespoon of butter added.

Creamy Chicken Soup

1 cup (135 g) chicken, chopped
1/2 cup (60 g) chopped vegetables*
3/4 cup (180 ml) chicken broth or water
1/2 cup (120 ml) heavy cream
1/8 teaspoon onion powder
1/8 teaspoon celery seed
1/4 teaspoon thyme
1/8 teaspoon salt
1/8 teaspoon black pepper

Put chicken, vegetables, and broth in a saucepan. Bring to a boil, reduce heat
and simmer for about 15 minutes or until vegetables are tender. Add cream and
seasonings, simmer for 1-2 minutes, and remove from heat. Let cool slightly.
Dish out 1 serving and add 1-2 tablespoons of coconut oil or another oil before
eating. Put the remainder, without any added oil, in an airtight container and
store in the refrigerator to eat later. Add desired amount of oil to each serving
just before eating.
*Use two or more of the following vegetables: onion, carrot, mushroom,
celery, green beans, bell peppers, okra, turnip, and asparagus.

Yield: 3 ½-cup/118 ml servings
Per serving: 17 g fat, 1.5 g net carbs, 15 g protein, 219 calories. Add 14
grams of fat and 120 calories for every 1 tablespoon of oil added.

Tomato Beef Soup

6 ounces (170 g) ground beef
1 cup (235 ml) water
1/3 cup (80 ml) tomato sauce
1/8 teaspoon celery seed
1/4 teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon paprika
1/4 teaspoon salt
1/8 teaspoon black pepper

1 teaspoon lemon juice

Combine first nine ingredients into a saucepan, bring to a boil, reduce
heat and simmer for 10 minutes. Remove from heat and add lemon juice. Let
cool slightly. Dish out 1 serving and add 1-3 tablespoons of coconut oil or
another oil before eating. Put the remainder, without any added oil, in an airtight
container and store in the refrigerator to eat later. Add desired amount of oil to
each serving just before eating.

Yield: 4 ½-cup/118 ml servings
Per serving: 9 g fat, 1 g net carbs, 11 g protein, 129 calories. Add 14 grams
of fat and 120 calories for every 1 tablespoon of oil added.

Cream of Broccoli with Cheese

1 cup (240 ml) chicken broth
3/4 cup (90 g) chopped broccoli
1 cup (135 g) chopped cooked chicken
1/2 cup (120 ml) heavy cream
1/4 teaspoon salt
1/8 teaspoon black pepper
1/4 cup (25 g) freshly grated Parmesan cheese

1 teaspoon scallion, chopped

In a covered saucepan, simmer chicken broth and broccoli for 20 minutes
until broccoli is soft. Remove from heat, put into a blender and blend until
smooth. Add back to saucepan along with chicken, cream, salt, pepper, and
cheese. Heat to a simmer and cook 1-2 minutes. Remove from heat. Serve with
freshly chopped scallion sprinkled on top. Let cool slightly. Dish out 1 serving
and add 1-3 tablespoons of coconut oil or another oil before eating. Put the
remainder, without any added oil, in an airtight container and store in the
refrigerator to eat later. Add desired amount of oil to each serving just before
eating.

Yield: 4 ½-cup/118 ml servings
Per serving: 14.5 g fat, 1 g net carbs, 14 g protein, 190 calories. Add 14
grams of fat and 120 calories for every 1 tablespoon of oil added.

LOW-CARB SALAD DRESSINGS
Tossed green salads make a good addition to any low-carb or ketogenic diet
and, when combined with an oil-based dressing, can supply a sufficient amount
of fat in a single meal. Salads can be made with a number of ingredients and
dressings that can give you a variety of tastes and flavors. Don’t limit yourself to
the common iceberg lettuce—try butterhead lettuce, red leaf, romaine, and other
varieties. Vegetables that go well with salads include cucumber, bell peppers,
banana peppers, tomatoes, avocado, parsley, onion, shallots, scallions, radishes,
jicama, parsley, cilantro, watercress, sprouts, celery, celery root (celeriac), bok
choy (Chinese cabbage), napa cabbage, red and green cabbage, broccoli,
cauliflower, spinach, chard, kale, carrots, Jerusalem artichoke, sauerkraut,
chicory, endive, and snow peas. Salads don’t always have to include lettuce. You
can make a variety of lettuce-free salads with all these vegetables.
Toppings add spark to salads. Low-carb toppings include hard boiled
eggs, ham, crumbled bacon, beef, chicken, turkey, pork, fish (salmon,
sardines, etc.), crab, shrimp, nori, hard cheeses (cheddar, Monterey, Munster,
etc.), soft cheeses (feta, cottage, etc.), nuts, olives, and pork rinds.
The dressing is perhaps the most important part of the salad. It is what makes
the salad stand out and gives the other ingredients zing. Most commercially
prepared dressings are made using a base of soybean or canola oils and often
include sugar, high fructose corn syrup, MSG, and other undesirable additives.
Many of them are promoted as low-calorie or low-fat, but few are low-carb. A
better choice is a homemade low-carb salad dressing using healthier ingredients.
The following are a few such recipes.

Mayonnaise
Most vegetable oils can be used to make mayonnaise. Olive oil produces a
mayonnaise that is far healthier than the type you get in the store that is made
from polyunsaturated oils. Extra virgin olive oil, however, gives mayonnaise a
very strong, olive oil flavor that can overpower the foods it is combined with.
Another type of oil called “extra light” olive oil has a mild flavor and makes
excellent mayonnaise.

2 egg yolks
2 tablespoons (30 ml) apple cider vinegar
1 teaspoon prepared mustard
4 teaspoon paprika

2 teaspoon salt
1 cup (240 ml) extra light olive oil

Have all ingredients at room temperature before beginning. Combine egg
yolk, mustard, paprika, salt, and ¼ cup (60 ml) oil in blender or food processor.
Blend for about 60 seconds. While machine is running, pour in the remaining oil
very slowly, drop by drop at first and gradually building to a fine, steady stream.
The secret to making good mayonnaise is to add the oil in slowly. Mayonnaise
will thicken as oil is added. Taste and adjust seasonings as needed. Store the
mayonnaise in an airtight container in the refrigerator. It will keep in the
refrigerator for several weeks.

Yield: about 20 tablespoons (280 g)
Per tablespoon: 11 g fat, 0 g net carbs, 0 g protein, 99 calories.

Coconut Mayonnaise
Make the mayonnaise recipe as directed above but replace ½ cup of extra
light olive oil with ½ cup of coconut oil. Make sure coconut oil is at room
temperature and liquid before using. I prefer the milder tasting expeller pressed
coconut oil over virgin coconut oil for making mayonnaise.
You can make mayonnaise using only coconut oil, without any olive oil, but
you must use it all immediately. Because coconut oil hardens when chilled, if
you store the mayonnaise in the refrigerator it will harden and become generally
unusable. Mixing the oils allows the mayonnaise to remain soft and creamy
when chilled.

Vinegar and Coconut Oil Dressing

1/4cup (60 ml) coconut oil, melted*
1/4 cup (60 ml) extra light olive oil
2 tablespoons (30 ml) water
1/4 cup (60 ml) apple cider vinegar
1/8 teaspoon salt
1/8 teaspoon white pepper

Put all ingredients into a Mason jar or similar container. Cover and shake
vigorously until well blended. Let stand at room temperature until ready to use.
It can be stored in the cupboard for several days without refrigeration. If the
dressing is to be stored for more than a week, put it into the refrigerator. When
chilled, the oil will tend to solidify. To liquefy, take it out of the refrigerator at
least 1 hour before using.
*You may also use MCT oil in place of coconut oil. If desired, you may
replace both coconut and extra light olive oils with an equal amount of extra
virgin olive oil.

Yield: 14 tablespoons (210 ml)
Per tablespoon: 8 g fat, 0 g net carbs, 0 g protein, 72 calories.

Asian Almond Dressing

1/2 cup (120 ml) coconut oil
1/4 cup (25 g) slivered almonds
1 tablespoon (15 ml) extra light olive oil
2 tablespoons (30 ml) tamari sauce
1 tablespoon (15 ml) apple cider vinegar
1/4 teaspoon ground ginger
1/4 teaspoon salt

Put coconut oil in small saucepan. At medium to low heat, sauté slivered
almonds until lightly browned. Remove from heat and let cool to room
temperature. Stir in remaining ingredients. As the dressing sits, the oil will
separate to the top and the almonds will sink to the bottom. Stir just before
using. Spoon dressing onto salad, making sure to include the almonds. Dressing
may be stored in cupboard for several days without refrigeration. If it is to be
stored for more than a week, put it into the refrigerator.

Yield: 14 tablespoons (210 ml)
Per tablespoon: 10 g fat, 0 g net carbs, 0.5 g protein, 92 calories.

Vinaigrette

1/4 cup (60 ml) red or white wine vinegar
1/4 teaspoon salt
1/8 teaspoon white pepper
3/4 cup (180 ml) extra virgin olive oil

In a bowl, mix vinegar, salt, and pepper with a fork. Add oil and mix
vigorously until well blended.

Yield: 16 tablespoons (240 ml)
Per tablespoon: 10.5 g fat, 0 g net carbs, 0 g protein, 94 calories.

Garlic Herb Dressing

2 cloves garlic, peeled and crushed
1 teaspoon tarragon
1 teaspoon marjoram

1 teaspoon powdered mustard

1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup (120 ml) extra virgin olive oil
1/4 cup (60 ml) red or white wine vinegar

Put all ingredients in a pint Mason jar or similar container. Screw on lid and
shake contents to mix. Let stand at room temperature at least 1 hour. Shake again
just before using.

Yield: 12 tablespoons (180 ml)
Per tablespoon: 9 g fat, 0 g net carbs, 0 g protein, 81 calories.

Ranch Dressing
This dressing is made using sour cream. It tastes best freshly made so the
recipe below uses small portions.

3 tablespoons (45 g) sour cream
1 tablespoon (15 ml) heavy cream
1/8 teaspoon onion powder
1/8 teaspoon dill
1/8 teaspoon salt Dash black pepper

Mix all the ingredients together and serve on a salad.

Yield: 4 tablespoons (60 ml)
Per tablespoon: 3 g fat, 0.5 g net carbs, 0.g protein, 29 calories.

MEALS FOR BREAKFAST, LUNCH, AND DINNER
For most people, breakfast is the most difficult part of the low-carb diet.
Traditionally, breakfast consists of high-carb foods such as hot or cold cereal,
pancakes, waffles, French toast, hash brown potatoes, muffins, bagels, donuts,
toaster pastries, toast and jelly, orange juice, cocoa, and such. The only
traditional low-carb breakfast foods are eggs, bacon, ham, and sausage. You can
do a lot with eggs. Serve them fried, scrambled, poached, hard or soft boiled,
deviled, or as omelets and soufflés, and you already have a great variety. Adding
meats and vegetables increases the serving possibilities further. One of the
advantages of egg-based meals is that a full meal along with meat and vegetables
generally contains fewer than 5 grams of carbohydrate. This allows for a larger
amount of carbohydrate to be eaten at lunch and dinner. Several egg dishes are
provided below.
As tasty and nutritious as eggs are, it is still nice to have variety for
breakfast. Therefore, you should experiment with eating foods not generally
considered a part of the traditional breakfast such as salads, soups, beef, chicken,
fish, and vegetables. The following recipes can be used for breakfast, lunch, or
dinner.
Most of the recipes below specify the use of coconut oil, but you may use
butter, bacon drippings, red palm oil, or any other cooking oil you desire. You
may also use a combination of oils. Coconut oil is specified in most recipes since
this is one of the best ways to add coconut oil into the diet.
You don’t have to be a gourmet chef to make delicious low-carb meals.
Other than tossed salads, the easiest low-carb meals consist simply of a piece of
cooked meat (roasted, fried, baked, grilled, poached, stir-fried) and a vegetable
or two. The vegetables can be sautéed, steamed, roasted, poached, or raw. Easier
still is to combine the meat and vegetables into a single skillet, crock pot, or
baking dish and cook them together. The advantage to this is that it simplifies
cooking, requires less cleanup, and, best of all, the meat drippings, especially
when combined with seasoned salt or other spices, give the vegetables a
wonderful flavor. Below you will find several single skillet recipes to show you
how simple and tasty this way of cooking can be.
In most of the recipes provided below you can use more oil than indicated. If
you want to make sure you get your daily dose. Calculate this so that you know
exactly how much coconut oil is in the dish. When meat is cooked in coconut
oil, the oil takes on the flavor of the meat drippings. Use the drippings like a
sauce and pour it over your meat and vegetables. Fatty cuts of meat and chicken
with the skins on produce the best-tasting drippings.

Easy Omelet
Omelets are easy to make and, with different ingredients, can be made into a
dozen or more variations. Omelets made in the traditional French manner can be
a bit complicated. This recipe is a simplified version that tastes just as good and
allows for multiple variations. These directions are for a plain omelet.

2 tablespoons (30 ml) coconut oil

4 eggs
1/4 teaspoon salt
1/8 teaspoon black pepper

Melt coconut oil in skillet over medium heat. Whisk together eggs, salt and
pepper in a bowl. Pour mixture into the hot skillet, cover, and cook
without stirring until the top of the omelet is set, about five minutes. Remove
omelet from pan and serve hot.

Yield: 2 servings
Per serving: 24 g fat, 1 g net carbs, 12 g protein, 268 calories.

Cheese Omelet

Follow the directions for making the Easy Omelet, but after pouring the egg
mixture into the hot skillet, sprinkle ¾ cup (84 g) of shredded cheese over the
top. Cover and cook without stirring until the omelet is set and the cheese is
melted.

Yield: 2 servings
Per serving: 37.5 g fat, 1 g net carbs, 30.5 g protein, 463 calories.

Sausage, Mushroom, and Tomato Omelet
This is a good example of how to prepare an omelet that is combined with
meats and vegetables. See the many variations below.

2 tablespoons (30 ml) coconut oil
1/4 pound (120 g) sausage
2 mushrooms, sliced

3 eggs
1/4 teaspoon salt
1/2 cup (90 g) chopped tomato

Heat coconut oil in a skillet. Add sausage and mushrooms and cook until
sausage is browned. Whisk together eggs and salt in a bowl. Pour mixture into
the hot skillet over the sausage and mushrooms, cover, and cook without stirring
until the top of the omelet is set, about five minutes. Add tomato, cover, and
cook 1 minute. Remove omelet from pan and serve hot.

Yield: 2 servings
Per serving: 42.5 g fat, 3 g net carbs, 19 g protein, 466 calories.

Variations: A variety of omelets can be made using many different
ingredients including ham, bacon, chicken, sausage, ground beef, ground lamb,
shrimp, crab, onions, eggplant, zucchini, garlic, sweet or hot peppers, tomatoes,
avocado, asparagus, broccoli, cauliflower, spinach, and mushrooms. The meats
and most of the vegetables are cooked before combining with the egg mixture.
Tomato, avocado, and garnishes such as cilantro and chives are best used raw
and added after cooking. Sour cream can be used as a garnish as well. Cheese
can be melted on top during the cooking of the eggs. Any one or more of these
ingredients can be combined. You need to make note of the quantities of each
ingredient used so that you can calculate the net carbs and fat content.

Simple Soufflé
Soufflés are similar to omelets. This version starts on the stovetop like an
omelet but is finished off in the oven, giving it a unique taste and texture. Use
eggs at room temperature; this will give them better volume. It is important to
use a pan that is both stovetop and oven safe.

4 eggs, separated
1/4 teaspoon salt
1/8 teaspoon black pepper
3 tablespoons (45 ml) coconut oil

Preheat oven to 350° F (180° C or gas mark 4). Beat egg yolks, salt, and
pepper lightly with a fork. In a separate bowl, beat egg whites until stiff peaks
form. Gently mix one-fourth of the egg whites into the yolks. Fold remaining
whites into the yolk mixture. Do not over mix. Heat oil in an oven safe pan on
the stovetop. Pour egg mixture into hot pan and cook for 1 minute. Transfer pan
to oven and cook uncovered for 15 minutes or until soufflé is puffy and
delicately browned. Remove from oven, divide in half with a spatula, and serve.
As with all the recipes in this chapter, you can add more oil to increase the
fat content. You can also increase fat content by adding cheese, sausage, and
other fatty ingredients.

Yield: 2 servings
Per serving: 31 g fat, 0.75g net carbs, 12 g protein, 329 calories.

Cheese Soufflé

In this recipe you first make a cheese sauce which is then mixed into the egg
whites. Use a pan that is both stovetop and oven safe.

2 tablespoons (30 ml) butter
1/2 cup (120 ml) heavy cream
1 1/4 cups (150 g) sharp cheddar cheese, shredded

3 eggs, separated
1/4 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon (15 ml) coconut oil

Melt butter in a saucepan over moderate heat. Add cream and cheese, stirring
until cheese is melted. Beat egg yolks, salt, and pepper lightly with a fork. Blend
about ¼ cup (60 ml) of hot cheese sauce into the yolks. Immediately stir the yolk
mixture into the cheese sauce. Cook the sauce over low heat, stirring constantly,
for 1-2 minutes. Remove from heat and let cool to room temperature.
Meanwhile, preheat oven to 350 ° F (180° C or gas mark 4). In a separate bowl,
beat egg whites until stiff peaks form. Gently mix one-fourth of the egg whites
into the sauce. Fold the remaining whites into the sauce. Do not over mix or your
soufflé will become flat. Heat coconut oil in an oven safe pan on the stovetop.
Pour egg mixture into hot pan and cook for 1 minute. Transfer pan to oven and
cook uncovered for 18-20 minutes or until soufflé is puffy and delicately
browned. Remove from oven, divide in half with a spatula, and serve.

Yield: 2 servings
Per serving: 74 g fat, 3 g net carbs, 28 g protein, 790 calories.

Variations: Prepare Cheese Soufflé as directed but before cooling cheese
sauce, mix in ¼ to ½ cup (25-50 g) of any of the following: cooked ham or
sausage, crisp crumbled bacon, minced sautéed chicken livers, deviled ham,
minced sautéed mushrooms, minced cooked fish or shellfish, minced cooked
vegetables (pimiento, asparagus, spinach, broccoli, cauliflower, cabbage,
Brussels sprouts, or onions). Adjust net carbs to account for additional
ingredients.

Sausage Pancakes
This is a type of egg dish made with coconut flour, sausage, and cheese.
Coconut flour is a low-carb flour that can be used to make low-carb baked
goods.

6 ounces (170 g) pork sausage

4 eggs
1/4 teaspoon onion powder
1/4 teaspoon salt
2 tablespoons (16 g) coconut flour

2 teaspoons finely chopped jalapeno pepper

2 ounces (56 g) shredded cheddar cheese
3 tablespoons (45 ml) coconut oil

Brown sausage in a skillet, remove from heat, and let cool. In a bowl, whisk
together eggs, onion powder and salt. Add coconut flour and whisk until smooth.
Stir in jalapeno pepper, sausage, and cheese. Melt coconut oil in skillet. Spoon
batter into hot skillet, making a dozen 2½-inch (6 cm) diameter pancakes. Cook
until the underside of the pancakes are browned, turn and cook the other side
(about 5 minutes each side, depending on the temperature of the skillet).

Yield: 12 pancakes
Per pancake: 10 g fat, 0.5 g net carbs, 5 g protein, 112 calories.

No Sugar Blueberry Muffins
Blueberry muffins on a low-carb diet, is it possible? Yes, if you use coconut
flour and low-carb ingredients. This recipe shows you how it’s done. Each
muffin contains only 2.2 g of net carbohydrate. Three muffins provide the
equivalent of 3 tablespoons of fat. Don’t expect these muffins to be highly
sweetened like ordinary high-carb muffins. The mild sweetness comes from the
berries and a little stevia. Other sweeteners are not recommended. The sweetness
of these muffins is tame enough to give you a treat, yet not reactivate your sweet
tooth. This recipe makes six muffins.

3 eggs
1/4 cup (60 ml) heavy cream
5 tablespoons (70 g) butter, melted
1/4 teaspoon almond extract
1/4 teaspoon salt

30 drops liquid stevia

1/4 cup (32 g) coconut flour
1/4 teaspoon baking powder
1/3 cup (50 g) fresh blueberries

Preheat oven to 400° F (200° C or gas mark 6). Using a whisk, blend
together eggs, cream, butter, almond extract, salt, and stevia. Combine coconut
flour with baking powder and thoroughly mix into batter until there are no lumps
left. The batter will be slightly stiff and will stiffen up even more if left to sit, so
immediately fold in blueberries. Blueberries should be dry. If they have been
rinsed, dry them off before adding to batter. Spoon the batter into muffin tin.
Bake for 18-20 minutes. Remove from the oven and cool before eating.

More low-carb coconut flour recipes can be found in my book Cooking with
Coconut Flour: A Delicious Low-Carb, Gluten-Free Alternative to Wheat.

Yield: 6 muffins
Per muffin: 18.5 g fat, 2.5 g net carbs, 4.5 g protein, 194 calories.

Bratwurst and Cabbage

This delicious single skillet meal can be enjoyed for breakfast or for dinner.

2 tablespoons (30 ml) coconut oil

1 bratwurst
1/4 cup (40 g) chopped onion
1/4 cup (40 g) chopped bell pepper
1 1/2 cups (112 g) chopped cabbage
Salt and black pepper to taste

Heat coconut oil in skillet. Add bratwurst, onions, and bell pepper. Sauté
until the vegetables are crisp and tender and bratwurst is lightly browned. Stir in
cabbage, cover, and cook until tender. Add salt and black pepper to taste and
serve. Pour meat drippings over vegetables.

Yield: 1 serving
Per serving: 48 g fat, 7.5 g net carbs, 11.5 g protein, 504 calories.

Pork Chops and Green Beans

2 tablespoons (30 ml) coconut oil or butter

2 pork chops
1/2 cup (80 g) onion, chopped
3 cups (300 g) green beans
4 mushrooms, sliced
Salt and black pepper to taste

Skillet method: Heat coconut oil in skillet. Add pork chops and cook until
browned on one side. Turn pork chops over and add onion and green beans.
Cover and cook until chops are browned on second side and vegetables are
tender. Stir in mushrooms and cook until tender, about 2 minutes. Remove from
heat. Add salt and pepper and serve. Pour meat drippings over vegetables.

Oven method: Preheat oven to 350° F (180° C or gas mark 4). Place chops,
onion, green beans, and mushrooms in a baking dish, cover, and cook for 60
minutes. Remove from oven. Add butter or coconut oil, salt, and pepper just
before serving.

Yield: 2 servings
Per serving: 33 g fat, 12 g net carbs, 27.5 g protein, 455 calories.

Hamburger Steak, Mushrooms, and Onions

Ground beef is cooked like a steak alongside mushrooms and onions. This
single-dish meal can be cooked in a skillet or in the oven.

3 tablespoons (45 ml) coconut oil or butter
8 ounces (230 g) ground beef
8 ounces (230 g) sliced mushrooms*
2 ounces (60 g) cheese
1/2 medium onion, sliced and separated
Salt and black pepper to taste

Skillet method: Heat the oil in a skillet. Divide ground beef into two patties
and place in the hot skillet. Add the onions. Cook the meat until one side is
browned and flip over. Add mushrooms and continue to cook until second side
of beef patty is cooked and mushrooms are tender. Divide the cheese equally and
put half on top of each beef patty. Cook until the cheese begins to melt. Add salt
and pepper to taste. Pour drippings over meat and vegetables.

Oven method: Preheat oven to 350° F (180° C or gas mark 4). Place patties,
mushrooms, and onion in a baking dish, cover, and cook for 45-50 minutes. Put
cheese on top of each patty and continue cooking for about 5 minutes or until
cheese begins to melt. Remove from oven. Add butter, salt, and pepper just
before serving.
*In addition to the mushrooms you can add broccoli, cauliflower, green
beans, or other vegetables of your choice.

Yield: 2 servings
Per serving: 54 g fat, 7 g net carbs, 39 g protein, 670 calories.

Chicken and Broccoli

1/4 cup (60 ml) coconut oil or butter
8 ounces (230 g) chicken parts (breast, thigh, or leg)
8 ounces (230 g) broccoli, divided into stalks
1/2 medium onion, sliced and separated
Salt and black pepper to taste

Skillet method: Heat coconut oil in a large skillet over medium heat. Place
chicken, skin side down, in hot skillet, cover, and cook for 20-25 minutes. Turn
chicken over, cover, and continue to cook for 15 minutes. Add broccoli and
onion, cover, and cook another 10 minutes or until vegetables are tender and
chicken is completely cooked. Add salt and pepper to taste. Pour meat drippings
over broccoli.

Oven method: Preheat oven to 350° F (180° C or gas mark 4). Place
chicken, broccoli, and onion in a baking dish, cover, and cook for 60 minutes.
Add butter, salt, and pepper just before serving.

Yield: 2 servings
Per serving: 33 g fat, 5 g net carbs, 39 g protein, 473 calories.

Lamb Chops and Asparagus

3 tablespoons (45 ml) coconut oil or butter
2 lamb chops* (8 oz/230 g)
1 pound (450 g) asparagus
Salt and black pepper to taste

Skillet method: Heat oil in a skillet, add chops, cover, and cook until one
side is browned. Flip chops and add asparagus, cover and cook until asparagus is
tender and chops thoroughly cooked. Remove from heat and add salt and pepper
to taste. Pour meat drippings over asparagus.

Oven method: Preheat oven to 350° F (180° C or gas mark 4). Place chops
and asparagus in a baking dish, cover, and cook for 60 minutes. Add butter, salt,
and pepper just before serving.
*May also use pork chops or beefsteak.

Yield: 2 servings
Per serving: 41 g fat, 7.5 g net carbs, 32.5 g protein, 529 calories.

Chicken Stir-Fry

1/4 cup (60 ml) coconut oil
1/2 pound (225 g) chicken, cut into bite size pieces
1/2 cup (80 g) chopped onion
1/2 cup (80 g) snow peas, cut in half
1/2 cup (80 g) chopped bok choy
1/2 cup (80 g) chopped bell pepper

4 mushrooms, sliced
1/2 cup (80 g) bamboo shoots
1-3 teaspoons (5-15 ml) rice vinegar (optional)
Salt to taste

Heat coconut oil in a skillet. Sauté chicken and vegetables until vegetables
are tender and chicken is cooked. Turn off heat, add rice vinegar and salt to taste.

Yield: 2 servings
Per serving: 33 g fat, 6 g net carbs, 37 g protein, 469 calories.

Fillet of Sole in Coconut Milk

2 tablespoons (30 ml) coconut oil
1/2 medium onion, chopped
1/2 cup bell pepper, chopped
2 cups (200 g) chopped cauliflower

2 cloves garlic, chopped

2 sole fillets*
1 teaspoon garam masala**
3/4 cup (180 ml) coconut milk
Salt and black pepper to taste

Heat coconut oil in skillet and sauté onion, pepper, cauliflower, and garlic
until tender. Push vegetable to side of skillet and add sole. Stir garam masala
into coconut milk and add to skillet. Cover and simmer for about 8 minutes. Add
salt and pepper.
*You may use any type of fish in this recipe.
**Garam masala is a blend of spices commonly used in Indian cuisine and
similar to curry powder. It’s available in the spice section of most grocery stores.
If you don’t have garam masala, you can use curry powder.

Yield: 2 servings
Per serving: 33 g fat, 9 g net carbs, 14 g protein, 349 calories.

Appendix

Nutrient Counter
Return to Table of Contents


This table lists the number of grams of energy producing nutrients—net
carbohydrate, fat, and protein—as well as the calorie content of a variety of
basic foods. Net carbohydrate is the carbohydrate in foods that provides calories
and affects blood sugar. It is derived by subtracting the fiber content from the
total carbohydrate content of each food.
The information in this table is derived primarily from databases of nutritive
values of foods published by United States Department of Agriculture (USDA).
There are many factors that can influence the amounts of nutrients in foods,
including the climate and growing conditions, the method of processing,
genetics, the diet of animals, the type of fertilizers used on crops, the season of
the year, methods of analysis, methods of storage, and methods of cooking. The
values reported in the USDA databases are often presented as single numbers,
when in reality, the numbers are actually an average of a range of values based
on the samples analyzed. As a consequence, nutrient values reported in various
reliable sources may differ slightly. This is why you may see different values for
the same type of food from separate sources.
Some nutrient tables list values to the tenth of a gram. This gives the
appearance of a highly precise measurement, but in reality gives a false
impression of accuracy. All nutrient values are averages and can differ from one
source to another by as much as several grams. Therefore, nutrient tables that
report values to a tenth of a gram can be misleading and make calculating total
nutrient intake more cumbersome without any additional accuracy.
All nutritive values listed in this table are given to the nearest half gram as
reported on the USDA databases. Values for many foods not found in this list,
including prepared, packaged foods and popular restaurant foods may be found
at www.calorieking.com.




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Chapter 1—The Undiet Diet

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Chapter 5: Good Carbs, Bad Carbs
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Chapter 7: Not All Calories are Equal
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Chapter 8: Eat Fat and Grow Slim
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Chapter 9: Dietary Ketosis
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Chapter 10: Is Your Thyroid Making You Fat?
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1. Derry, D.M. Breast Cancer and Iodine. Trafford Publishing: Victoria,
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3. Fernandez-Real, J.M., et al. Thyroid function is intrinsically linked to
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4. Roos, A., et al. thyroid function is associated with components of the
metabolic syndrome in euthyroid subjects. J Clin Endocrinol Metab
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model for the study of exercise in obesity. Res Commun Mol Pathol
Pharmacol 2002;111:89-101.
6. Peat, R. Ray Peat’s Newsletter 1997, p.2-3.
7. Sarandol, E., et al. Oxidative stress and serum paraoxonase activity in
experimental hypothyroidism: effect of vitamin E supplementation. Cell
Biochem Funct 2005;23:1-8.
8. Karatas, F., et al. Determination of free malondialdehyde in human
serum by high-performance liquid chromatography. Anal Biochem
2002;311:76-79.
9. Arthur, J.R., et al. Selenium deficiency, thyroid hormone metabolism,
and thyroid hormone deiodinases. Am J Clin Nutr 1993;57 Suppl:236S-
239S.
10. Ullrich, I.H., et al. Effect of low-carbohydrate diets high in either fat or
protein on thyroid function, plasma insulin, glucose, and triglycerides in
healthy young adults. J Am Coll Nutr 1985;4:451-459.
11. Deshpande, U.R., et al. Effect of antioxidants (vitamin C, E and
turmeric extract) on methimazole induced hypothyroidism in rats. Indian
J Exp Biol 2002;40:735-738.
12. Inouse, A., et al. Unesterified long-chain fatty acids inhibit thyroid
hormone binding to the nuclear receptor. Solubilized receptor and the
receptor in cultured cells. Eur J Biochem 1989;183:565-572.
13. Duntas, L.H. and Orgazzi, J. Vitamin E and thyroid disease: a potential
link that kindles hope. Biofactors 2003;19:131-135.
14. Sondergaard, D. and Olsen, P. The effect of butylated hydroxytoluene
(BHT) on the rat thyroid. Toxicol Lett 1982:10:239-244.

Chapter 11: Iodine and Your Health
Return to Table of Contents


1. Anderson, M., et al. Current global iodine status and progress over the
last decade towards the elimination of iodine deficiency. Bulletin of the
World Health Organization 2005;83:518-525.
2. Stadel, B.V. Dietary iodine and risk of breast, endometrial and
ovarian cancer. Lancet 1976;1:890-891.
3. Venturi, S., et al. Role of iodine in evolution and carcinogenesis of
thyroid, breast, and stomach. Adv Clin Path 2000;4:11-17.
4. Foster, H.D. The iodine-selenium connection: Its possible roles in
intelligence, cretinism, sudden infant death syndrome, breast cancer and
multiple sclerosis. Medical Hypothesis 1993;40:61-65.
5. Bretthauer, E. Milk transfer comparisons of different chemical forms
of radioiodine. Health Physics 1972;22:257.
6. Derry, D.M. Breast Cancer and Iodine. Trafford Publishing, Victoria,
BC, 2001.
7. Eskin, B.A. Iodine and mammary cancer. Adv Exp Med Biol
1977;91:293304.
8. http://www.thyroid.org/.
9. Hollowell, J.E., et al. Iodine nutrition in the United States. Trends and
public health implications: Iodine excretion data from National Health
and Nutrition Examination Surveys I and III (1971-74 and 1988-94). J
Clin Endocrinol Metab 1998;83:3401-3408.
10. Pavelka, S. Metabolism of bromide and its interference with the
metabolism of iodine. Physiol Res 2004;53 Supple 1:S81-S90.
11. Hattersley, J.G. Fluoridation’s defining moment. J Orthomol Med
1999;14:1-20.
12. Lu, Y., et al. Effect of high fluoride water on intelligence in children.
Fluoride 2000;33:74-78.
13. Kimura, S., et al. Development of malignant goiter by defatted soybean
with iodine-free diet in rats. Gann 1976;67:763-765.
14. Chorazy, P.A., et al. Persistent hypothyroidism in an infant receiving a
soy formula: case report and review of the literature. Pediatrics
1995;96:148150.
15. Pinchers, A., et al. Thyroid refractoriness in an athyreotic cretin fed
 soybean formula. New Eng J Med 1965;265:83-87.
16. Ishizuki, Y., et al. The effects on the thyroid gland of soybeans
administered experimentally to healthy subjects. Nippon Naibunpi
Gakkai Zasshi 1991;67:622-629.
17. Divi, R.L., et al. Identification, characterization and mechanisms of
anti-thyroid activity of isoflavones from soybean. Biochem Pharmacol
1997;54:1087-1096.
18. Fort, P., et al. Breast and soy-formula feedings in early infancy and the
prevalence of autoimmune thyroid disease in children. J Am Clin Nutr
1990;9:164-167.
19. Nagata, C., et al. Decreased serum total cholesterol concentration is
associated with high intake of soy products in Japanese men and women.
J Nutr 1998;128:209-213.
20. Samuels, M.H., et al. Variable effects of nonsteroidal antiinflammatory
agents on thyroid test results. Journal of Clinical Endocrinology and
Metabolism 2003;88:5710-5716.
21. Aceves, C. Is iodine a gatekeeper of the integrity of the mammary
gland? J of Mammary Gland Biol and Neoplasia 2005;10:189-196.
22. Berson, S.A., et al. Quantitative aspects of iodine metabolism. The
exchangeable organic iodine pool and the rates of thyroidal secretion,
peripheral degradation and fecal excretion of endogenously synthesized
organically bound iodine. J Clin Invest 1954;33:1533-1552.
23. Abraham, G.E., et al. Orthoiodosupplementation: Iodine sufficiency of
the whole human body. The Original Internist 2002;9:30-41.
24. Sang, Z., et al. Exploration of the safe upper level of iodine intake in
euthyroid Chinese adults: a randomized double-blind trial. Am J Clin
Nutr 2012;143:2038-2043.
25. http://www.nutridesk.com.au/iodine-and-breast-health.phtml.
26. Brownstein, D. Iodine: Why You Need It, Why You Can’t Live Without
It, 2nd Ed. Medical Alternatives Press: West Bloomfield, MI, 2006.
27. Abraham, G.E. Iodine supplementation markedly increases urinary
excretion of fluoride and bromide. Townsend Letter 2001;238:108-109.
28. Abraham, G.E. The historical background of the iodine project. The
Original Internist 2005;12:57-66.

Chapter 12: Thyroid System Dysfunction
Return to Table of Contents


1. Samuels, M.H. and McDaniel, P.A. Thyrotropin levels during
hydrocortisone infusions that mimic fasting-induced cortisol elevations:
a clinical research center study. J Clin Endocrinol Metab 1997;82:3700-
3704.
2. Opstad, K. Circadian rhythm of hormones is extinguished during
prolonged physical stress, sleep and energy deficiency in young men.
Eur J Endocrinol 1994;131:56-66.

Chapter 13: Supercharge Your Metabolism
Return to Table of Contents


1. 1. Fushiki, T. and Matsumoto, K. Swimming endurance capacity of
mice is increased by chronic consumption of medium-chain
triglycerides. Journal of Nutrition 1995;125:531.
2. 2. Applegate, L. Nutrition. Runner’s World 1996;31:26.
3. 3. Ogawa A., et al. Dietary medium-and long-chain triacylglycerols
accelerate diet-induced thermogenesis in humans. Journal of Oleo
Science 2007; 6: 283-287.
4. 4. Baba, N. Enhanced thermogenesis and diminished deposition of fat
in response to overfeeding with diet containing medium chain
triglyceride. Am J of Clin Nutr 1982;35:678-682.
5. Papamandjaris, A.A., et al. Endogenous fat oxidation during medium
chain versus long chain triglyceride feeding in healthy women. Int J
Obes Relat Metab Disord 2000;24:1158-1166.
6. Murry, M.T. American Journal of Natural Medicine 1996;3(3):7.
7. Hill, J.O., et al. Thermogenesis in man during overfeeding with
medium chain triglycerides. Metabolism 1989;38:641-648.
8. Seaton, T.B., et al. Thermic effect of medium-chain and long-chain
triglycerides in man. Am J Clin Nutr 1986;44:630-634.
9. Scalfi, L., et al. Postprandial thermogenesis in lean and obese subjects
after meals supplemented with medium-chain and long-chain
triglycerides. Am J Clin Nutr 1991;53:1130-1133.
10. Dulloo, A.G., et al. Twenty-four-hour energy expenditure and urinary
catecholamines of humans consuming low-to-moderate amounts of
medium-chain triglycerides: a dose-response study in human respiratory
chamber. Eur J Clin Nutr 1996;50:152-158.
11. St-Onge, M.P., et al. Medium-chain triglycerides increase energy
expenditure and decrease adiposity in overweight men. Obes Res
2003;11:395402.
12. Tsuji, H., et al. Dietary medium-chain triacylglycerols suppress
accumulation of body fat in a double-blind, controlled trial in healthy
men and women. J Nutr 2001;131:2853-2859.
13. St-Onge, M.P. and Bosarge, A. Weight-loss diet that includes
consumption of medium-chain triacylglycerol oil leads to a greater rate
 of weight and fat mass loss than does olive oil. Am J Clin Nutr
2008;87:621-626.
14. St-Onge, M.P., et al. Medium-versus long-chain triglycerides for 27
days increases fat oxidation and energy expenditure without resulting in
changes in body composition in overweight women. Int J Obes Relat
Metab Disord 2003;27:95-102.
15. Crozier, G., et al. Metabolic effects induced by long-term feeding of
medium-chain triglycerides in the rat. Metabolism 1987;36:807-814.
16. Geliebter, A., et al. Overfeeding with medium-chain triglyceride diet
results in diminished deposition of at. Am J Clin Nutr 1983;37:1-4.
17. Lavau, M.M. and Hashim, S.A. Effect of medium chain triglycende on
lipogenesis and body fat in the rat. J Nutr 1978;108:613-620.
18. Baba, N., et al. Enhanced thermogenesis and diminished deposition of
fat in response to overfeeding with diet containing medium chain
triglyceride. Am J Clin Nutr 1982;35:678-682.
19. St-Onge, M.P. and Jones, P.J. Physiological effects of medium-chain
triglycerides: potential agents in the prevention of obesity. J Nutr
2002;132:329-332.
20. Seaton, T.B., et al. Thermic effect of medium-chain and long-chain
triglycerides in man. Am J Clin Nutr 1986;44:630-634.
21. Papamandjaris, A.A., et al. Medium chain fatty acid metabolism and
energy expenditure: obesity treatment implications. Life Sci
1998;62:12031215.
22. Han, J.R., et al. Effects of dietary medium-chain triglyceride on weight
loss and insulin sensitivity in a group of moderately overweight free-
living type 2 diabetic Chinese subjects. Metabolism 2007;56:985-991.
23. Kasai, M., et al. Effect of dietary medium - and long ± chain
triacylglycerols (MLCT) on accumulation of body fat in healthy humans.
Asia Pacific J Clin Nutr 2003;12(2):151-160.
24. St-Onge M.P., et al. Medium-chain triglycerides increase energy
expenditure and decrease adiposity in overweight men. Obesity Research
2003;11:395-402.
25. Beermann, C., et al. Short term effects of dietary medium-chain fatty
acids and n-3 long-chain polyunsaturated fatty acids on the fat
metabolism of healthy volunteers. Lipids Health Dis 2003;2:10.
26. St-Onge M.P. and Jones, P.J.H. Greater rise in fat oxidation with
medium-chain triglyceride consumption relative to long-chain
triglyceride is associated with lower initial body weight and greater loss
of subcutaneous adipose tissue. International Journal of Obesity
 2003;27:1565-1571.
27. St-Onge M.P. and Bosarge, A. Weight-loss diet that includes
consumption of medium-chain triacylglycerol oil leads to a greater rate
of weight and fat mass loss than does olive oil. Am J Clin Nutr
2008;87:621-626.
28. Xue, C., et al. Consumption of medium-and long-chain triacylglycerols
decreases body fat and blood triglyceride in Chinese
hypertriglyceridemic subjects. Eur J Clin Nutr 2009;63:879-886.
29. Rollisco, C.C. and Carlos-Raboca, J. The effect of virgin coconut oil on
weight and lipid profile among overweight, healthy individuals. Phil J
Inter Med 2008;46:45-44.
30. Assuncao, M.L., et al. Effects of dietary coconut oil on the biochemical
and anthropometric profiles of women presenting abdominal obesity.
Lipids 20090;44:593-601.
31. Nagao, K. and Yanagita, T. Medium-chain fatty acids: functional lipids
for the prevention and treatment of the metabolic syndrome. Pharmacol
Res 2010;61:208-212.
32. Turner, N., et al. Enhancement of muscle mitochondrial oxidative
capacity and alterations in insulin action are lipid species-dependent:
Potent tissue-specific effects of medium chain fatty acids. Diabetes
2009;58:2547-2554.
33. St-Onge, M.P. and Jones P.J.H. Psysiological effects of medium-chain
triglycerides: potential agents in the prevention of obesity. J Nutr
2002;132:329-332.
34. Alvarez, J.A. and Ashraf, A. Role of vitamin D in insulin secretion and
insulin sensitivity for glucose homeostasis. Int J Endocrinol
2010;2010:351385.
35. Roos, P.A. Light and electromagnetic waves: the health implications.
Journal of the Bio-Electro-Magnetics Institute. 1991;3(2):7-12.
36. Garland, F.C., et al. Occupational sunlight exposure and melanoma in
the U.S. Navy. Archives of Environmental Health. 1990;45:261-267.
37. Editorial. Excessive sunlight exposure, skin melanoma, linked to
vitamin D. International Journal of Biosocial and Medical Research.
1991;13(1):1314.
38. Ahuja, K.D.K., et al. Effects of chili consumption on postprandial
glucose, insulin, and energy metabolism. Am J Clin Nutr 2006;84:63-69.
39. Chaiyasit, K., et al. Pharmacokinetic and the effect of capsaicin in
Capsicum frutesscens on decreasing plasma glucose level. J Med Assoc
Thai 2009;92:108-113.
40. Yoshioka, M., et al. Effects of red pepper on appetite and energy
intake. Br J Nutr 1999;82:115-123.

Chapter 14: Drink More, Weigh Less
Return to Table of Contents


1. Kleiner, S.M. Water: an essential but overlooked nutrient. American
Dietetic Association Journal 1999;99(2):200-206.
2. Dauterman, K.W., et al. Plasma specific gravity for identifying
hypovolemia. J Diarrhoeal Dis. Res. 1995;13:33-38.
3. Ershow, A.G., et al. Intake of tapwater and total water by pregnant
and lactating women. Am. J. Public Health 1991;81:328-334.
4. Dauterman, K.W., et al. Plasma specific gravity for identifying
hypovolaemia. J Diarrhoeal Dis. Res. 1995;13:33-38.
5. Torranin, C., et al. The effects of acute thermal dehydration and rapid
rehydration on isometric and isotonic endurance. J. Sports Med. Phys.
Fitness 1979;19:1-9.
6. Armstrong, L.E., et al. Influence of diuretic-induced dehydration on
competitive running performance. Med. Sci. Sports Exerc. 1985;17:456-
461.
7. 7. Sawka, M.N. and Pandolf, K.R. Effects of body water loss on
physiological function and exercise performance. In: Gisolfi C.V. and
Lamb, D.R. eds. Fluid Homeostasis During Exercise. Benchmark Press:
Carmel, Ind, 1990.
8. Sansevero, A.C. Dehydration in the elderly: strategies for prevention
and management. Nurse Pract. 1997;22(4):41-42, 51-57, 63-66 passim.
9. Sagawa, S., et al. Effect of dehydration on thirst and drinking during
immersion in men. J. Appl. Physiol. 1992;72:128-134.
10. Gopinathan, P.M., et al. Role of dehydration in heat stress-induced
variations in mental performance. Arch Environ Health 1988;43:15-17.
11. Torranin, C., et al. The effects of acute thermal dehydration and rapid
rehydration on isometric and isotonic endurance. J Sports Med Phys
Fitness 1979;19:1-9.
12. Armstrong, L.E., et al. Influence of diuretic-induced dehydration on
competitive running performance. Med Sci Sports Exerc 1985;17:456-
461.
13. Sagawa, S., et al. Effect of dehydration on thirst and drinking during
immersion in men. J Appl Physiol 1992;72:128-134.
14. Curhan, G.C. and Curhan, S.G. Dietary factors and kidney stone
 formation. Comp Ther 1994;20:485-489.
15. Goldfarb, S. The role of diet in the pathogenesis and therapy of
nephrolithiasis. Endocrinol Metab Clin North Am 1990;19:805-820.
16. Stamford, B. Muscle cramps: untying the knots. Phys Sportsmed
1993;21:115-116.
17. Boschmann, M., et al. Water-induced thermogenesis. JCEM
2003;88:6015.
18. Miller, W.D. Extrathyroidal benefits of iodine. J Am Physicians
Surgeons 2006;11:106-110.
19. Stolarz-Skrzypek, K., et al. Fatal and nonfatal outcomes, incidence of
hypertension, and blood pressure changes in relation to urinary sodium
excretion. JAMA 2011;4:1777-1785.
20. Garg, R., et al. Low-salt diet increases insulin resistance in healthy
subjects. Metabolism Clinical and Experimental 2011;60:965-968.
21. O’Donnell, M.J., et al. Urinary sodium and potassium excretion and
risk of cardiovascular events. JAMA 2011;306:2229-2238.
22. Stolarz-Skrzypek, K., et al. Fatal and nonfatal outcomes, incidence of
hypertension, and blood pressure changes in relation to urinary sodium
excretion JAMA 2011;305:1777-1785.
23. Elliott, P. Commentary: role of salt intake in the development of high
blood pressure. International Journal of Epidemiology 2005;34:975-978.
24. Rauws, AG. Pharmacokinetics of bromine ion—an overview. Food
Chem Toxicol 1983;21:379-382.
25. Sensenbach, W.J. Bromide intoxication. AMA Journal 1944;125:769-
772.

Chapter 15: Low-Carb, High-Fat Eating Plan
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1. Gordon, N. and Newton, R.W. Glucose transporter type 1 (GLUT)
deficiency. Grain Dev 2003;25:477-480.
2. Brighenti, F., et al. Effect of neutralized and native vinegar on blood
glucose and acetate responses to a mixed meal in healthy subjects. Eur J
Clin Nutr 1995;49:242-247.
3. Johnston, C.S., et al. Vinegar improves insulin sensitivity to a high-
carbohydrate meal in subjects with insulin resistance or type 2. diabetes.
Diabetes Care 2004;27:281-282.
4. Hollis, J.F., et al. Weight loss during the intensive intervention phase
of the weight-loss maintenance trial. Am J Prev Med 2008;35:118-126.
5. Naylor, G.J., et al. A double blind placebo controlled trial of ascorbic
acid in obesity. Nutr Health 1985;4:25-28.

Books by Bruce Fife

Return to Table of Contents

Coconut Therapy for Pets

What can you do if your cat has worms? Use coconut oil. What can you do
about smelly doggy breath? Try coconut oil. What if your cat has an ear
infection? Again, coconut oil. Believe it or not, coconut oil is a highly effective
treatment for a wide variety of common health problems. For this reason,
coconut oil has gained a reputation as a superfood—a food that provides health
benefits far beyond its nutritional content.
Coconuts and coconut oil have a long history of safe and effective use as
food and as medicine for both humans and animals. Most animals love the taste
of coconut. Whether you own cats, dogs, ferrets, parrots, canaries, chickens,
horses, goats, hamsters, gerbils, guinea pigs, rabbits, or other animals, they can
all benefit from the nutritional and medicinal properties of coconut oil.
Some of the many benefits include:

· Improves the appearance of the skin, hair, and feathers
· Reduces or eliminates body odor and bad breath
· Improves energy and balances metabolism
· Helps reduce excess body fat and maintain proper weight
· Prevents and fights bacterial, viral, and yeast infections
· Strengthens immune function
· Helps relive kennel cough
· Improves oral health and whitens teeth
· Helps ease allergy symptoms
· Sooths itchy or irritated skin
· Improves digestion and nutrient absorption
· Protects against digestive disorders such as ulcers and colitis
· Expels or kills intestinal parasites
· Helps keep blood sugar in balance
· Helps build strong bones
· Helps prevent and ease joint pain and ligament problems
· Speeds healing from cuts, burns, insect bites, and other injuries
· Protects against fleas, ticks, mites, and other parasites


The Coconut Flour Gourmet:
150 Delicious Gluten-Free Coconut Flour Recipes
Return to Table of Contents

Is it possible to have great tasting gluten-free foods? Yes, with the secret of
coconut flour. Coconut flour is made from dried coconut that has been ground
into a powder. It looks and feels just like any other flour, but unlike wheat flour,
it is completely gluten-free. It is an excellent source of vitamins and minerals
and contains about the same amount of protein as whole wheat. It is a good
source of calorie-free dietary fiber that is so important for good digestive health.
The best part is that it tastes fantastic!
Using the basic yeast dough recipe described in this book, you will be able to
make gluten-free yeast breads that will remind you of your mother’s homemade
baked bread. Yet these recipes are easier and quicker to make. With coconut
flour and a few other key ingredients, you can make gourmet dinner rolls,
sandwich bread, pizza crust, calzones, hamburger and hot dog buns, breadsticks,
scones, tortillas, and a variety of artisan breads.
The recipes in this book are designed to appeal to a wide range of tastes. For
breakfast you will find a variety of sweet and savory muffins, pancakes, and
waffles. The Jalapeno Cheese Muffins and the Ham and Cheese Waffles are
incredible! If you like sweets and desserts, you will find cakes, cupcakes, tarts,
cookies, and even ice cream sandwiches. You will also find plenty of savory
items such as Sesame Pecan Chicken, Tempura Shrimp, Cashew Chicken, Cajun
Chicken Fingers, Sweet and Sour Pork, and even a delicious gluten-free Turkey
Stuffing. Who knew gluten-free cooking could taste so good?


Stop Autism Now:
A Parent’s Guide to Preventing and Reversing Autism Spectrum
Disorders
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Over 1 million people have autism. This number is rapidly growing. Over the
past several years autism has increased to epidemic proportions. Thirty years ago
it affected only 1 in 2,500; today 1 out of every 88 children in the United States
and 1 out of 64 in the UK are affected. Autism has quickly become a worldwide
problem.
Over the past 12 years there has been a 17 percent increase in childhood
developmental disabilities of all types including autism, attention deficit
hyperactivity disorder (ADHD), epilepsy, mental retardation, and others.
Currently in the United States, 4 million children have attention deficit
hyperactivity disorder, the most common learning disability, and an incredible
one in six children are classified as learning disabled.
Why the sudden astronomical rise in developmental disabilities? Most
doctors have no clue what causes autism, nor any idea how to prevent or even
treat it. The only medically recognized form of treatment is an attempt to teach
affected children how to manage the disorder and live with it. Antidepressants,
antipsychotics, and stimulants are often prescribed to help them cope with their
symptoms. No possibility of a cure is offered, as the condition is considered
permanent—in other words, hopeless.
Autism, however, is not a hopeless condition. It can be prevented and
successfully treated without the use of drugs. This book describes an innovative
new dietary and lifestyle approach involving coconut ketone therapy that has
proven very successful in reversing even some of the most severe developmental
disorders, allowing once disabled children to enter regular school and lead
normal, happy, productive lives. There is a solution. You can stop autism now!


Stop Alzheimer’s Now:
How to Prevent and Reverse Dementia, Parkinson’s, ALS, Multiple
Sclerosis, and Other Neurodegenerative Disorders
Return to Table of Contents

More than 35 million people have dementia today. Each year 4.6 million new
cases occur worldwide—one new case every 7 seconds. Alzheimer’s disease is
the most common form of dementia. Parkinson’s disease, another progressive
brain disorder, affects about 4 million people worldwide. Millions more suffer
with other neurodegenerative disorders. The number of people affected by these
destructive diseases continues to increase every year.

Dementia and other forms of neurodegeneration are not a part of the normal
aging process. The brain is fully capable of functioning normally for a lifetime,
regardless of how long a person lives. While aging is a risk factor for
neurodegeneration, it is not the cause! Dementia and other neurodegenerative
disorders are disease processes that can be prevented and successfully treated.

This book outlines a program using ketone therapy and diet that is backed by
decades of medical and clinical research and has proven successful in restoring
mental function and improving both brain and overall health. You will learn how
to prevent and even reverse symptoms associated with Alzheimer’s disease,
Parkinson’s disease, amyotrophic lateral sclerosis (ALS), multiple sclerosis
(MS), Huntington’s disease, epilepsy, diabetes, stroke, and various forms of
dementia.

The information in this book is useful not only for those who are suffering
from neurodegenerative disease but for anyone who wants to be spared from
ever encountering one or more of these devastating afflictions. These diseases
don’t just happen overnight. They take years, often decades, to develop. In the
case of Alzheimer’s disease, approximately 70 percent the brain cells
responsible for memory are destroyed before symptoms become noticeable.

You can stop Alzheimer’s and other neurodegenerative diseases before they
take over your life. The best time to start is now.


The New Arthritis Cure
Eliminate Arthritis and Fibromyalgia Pain Permanently
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The title of this book makes a bold statement. It promises a cure. Is this
really possible? Yes, there is a cure to arthritis. You can eliminate arthritis and
fibromyalgia pain permanently.

This book reveals the true cause of arthritis and fibromyalgia. Up till now
these conditions have been considered incurable. The reason for this is that
doctors have not recognized the cause, and without knowing the cause it is
virtually impossible to develop a cure. Recent medical research, however, has
established a clear cause and effect connection. The underlying cause for all the
major forms of arthritis and for fibromyalgia is now known.

Drugs aren’t the answer. However, there are natural health-promoting
therapies that do work and can stop the progression of the disease and encourage
regeneration and recovery.

In this book you will read about new groundbreaking medical research,
fascinating case studies, and inspiring personal success stories. You will learn
about a totally unique approach to overcoming arthritis and fibromyalgia called
the Anti-Arthritis Battle Plan. More importantly, you will learn what steps you
must take in order to stop the disease process and regain your health.
 Oil Pulling Therapy
Detoxifying and Healing the Body through Oral Cleansing
Return to Table of Contents

If you have bad breath, bleeding gums, cavities, or tooth pain you need this
book! If you suffer from asthma, diabetes, arthritis, migraine headaches, or any
chronic illness and have not found relief, this book could have the solution you
need.

All disease starts in the mouth! As incredible as it may sound, most of the
chronic and infectious illnesses that trouble our society today are influenced by
the health of our mouths.

Our mouths are a reflection of the health inside our bodies. If you have poor
dental health, you are bound to have other health problems. Despite regular
brushing and flossing, 98 percent of the population has some degree of gum
disease or tooth decay. Most people aren’t even aware they have existing dental
problems.

Recent research has demonstrated a direct link between oral health and
chronic illness. Simply improving the health of your teeth and gums can cure
many chronic problems. More brushing, flossing, and mouthwash isn’t the
solution. What will work is Oil Pulling Therapy. Oil pulling is an age old
method of oral cleansing originating from Ayurvedic medicine. It is one of the
most powerful, most effective methods of detoxification and healing known in
natural medicine.

Dr. Fife’s Oil Pulling Therapy is a revolutionary new treatment combining
the wisdom of Ayurvedic medicine with modern science. It has proven to be
more effective than many other traditional forms of cleansing. The science
behind oil pulling is fully documented with references to medical studies and
case histories. Although incredibly powerful, Oil Pulling Therapy is completely
safe and simple enough for even a child.

Oil Pulling Therapy guarantees to give you fresher breath, healthier gums,
whiter teeth and help protect you from many chronic health problems.

The Coconut Oil Miracle, 5th Edition*
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This is the book that started the coconut oil revolution. Originally published
in 2000 this book was the first to reveal the health benefits of coconut oil to the
public. It uncovers the politics behind the coconut oil smear campaign sponsored
by competing industries and how science brought it back into popularity. In this
book you will learn why coconut oil is considered the healthiest oil on earth and
how it can protect you from heart disease, diabetes, influenza, herpes, candida,
and even HIV.
*Formerly titled The Healing Miracles of Coconut Oil


Coconut Cures:
Preventing and Treating Common Health Problems with Coconut
Return to Table of Contents

This book reveals the health benefits of the entire coconut—the oil, meat,
milk, and water. Discusses in detail why coconut protects against heart disease.
Includes an A to Z resource section explaining how to use coconut to treat
specific health problems.



Cooking with Coconut Flour:
A Delicious Low-Carb, Gluten-Free Alternative to Wheat
Return to Table of Contents

Coconut flour is made from finely ground coconut meat. It is very high in
health promoting dietary fiber and contains no gluten. Coconut flour can be used
to make delicious tasting gluten-free breads, cakes, cookies, muffins, and other
baked goods. Coconut flour can improve digestion, help regulate blood sugar,
protect against diabetes, help prevent heart disease and cancer, and aid in weight
loss.


Virgin Coconut Oil:
Nature’s Miracle Medicine
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A short overview on the health aspects of virgin coconut oil with numerous
case histories and testimonials. Discover how people are successfully using
virgin coconut oil to prevent and treat high cholesterol, high blood pressure,
arthritis, fibromyalgia, candida, herpes, allergies, psoriasis, influenza, diabetes,
and much more.


Coconut Water for Health and Healing
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Coconut water is a refreshing beverage that comes from coconuts. It’s a
powerhouse of nutrition containing a complex blend of vitamins, minerals,
amino acids, carbohydrates, antioxidants, enzymes, health enhancing growth
hormones, and other phytonutrients. Its unique nutritional profile gives it the
power to balance body chemistry, ward off disease, fight cancer, and retard
aging.


The Detox Book:
How to Detoxify Your Body to Improve Your Health, Stop Disease, and
Reverse Aging
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We live in a toxic world. People today are exposed to chemicals in far
greater concentrations than were previous generations. Thousands of tons of
man-made chemicals and industrial pollutants are poured into our environment
and our food supply daily. As a consequence, we are getting sick. In no other
time in the history of the world has degenerative disease been as prominent as it
is today. Diseases that were rare or unheard of a century ago are now raging like
a plague. Nature, however, has provided us with the solution. Our bodies are
amazingly resilient. If the disease-causing toxins are removed, the body will heal
itself. This book outlines the steps you need to take to thoroughly detoxify and
cleanse your body from these disease-causing agents. You will also learn how to
reduce your toxic exposure and how to strengthen your immune system.


The Healing Crisis
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Natural health treatments that focus on removing disease-causing influences
using the body’s own power of healing often brings on an unpleasant reaction
known as the healing crisis. In this book you will learn how to distinguish
between a healing crisis and a disease crisis (illness or allergy). You will learn
how healing works, what to do and what not to do to facilitate healing, and how
to cope with unpleasant symptoms until the crisis is over. If you undergo any
type of natural healing program, you must be well informed about the symptoms
and processes of the healing crisis. This book will guide you through the natural
healing process.

 The Palm Oil Miracle
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Palm oil has been used as both a food and a medicine for thousands of
years. It was prized by the pharaohs of ancient Egypt as a sacred food. Today
palm oil is the most widely used oil in the world. In tropical Africa and
Southeast Asia palm oil is an integral part of a healthy diet just as olive oil is in
the Mediterranean.
Palm oil possesses excellent cooking properties. It is more heat stable than
other vegetable oils and imparts in foods and baked goods superior taste, texture,
and quality.
Palm oil is one of the world’s healthiest oils. As a natural vegetable oil, it
contains no trans fatty acids or cholesterol. It is currently being used by doctors
and government agencies to treat specific illnesses and improve nutritional
status. Recent medical studies have shown that palm oil, particularly virgin (red)
palm oil, can protect against many common health problems, including
Alzheimer's. Some of the health benefits include:
· Improves blood circulation

 · Protects against heart disease
· Protects against cancer
· Boosts immunity
· Improves blood sugar control
· Improves nutrient absorption and vitamin and mineral status
· Aids in the prevention and treatment of malnutrition
· Supports healthy lung function
· Supports healthy liver function
· Helps strengthen bones and teeth
· Supports eye health
· Highest natural source of health promoting tocotrienols
· Helps protect against mental deterioration, including Alzheimer’s disease
· Richest dietary source of vitamin E and beta-carotene

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