Fred’s Guidelines for Low Carb High Fat Diet

(This version includes plant foods)

CARBOHYDRATES: It is of primary importance to limit carbohydrate intake to about 5-10% of diet or less. Thus less than 20 grams.

~ VEGETABLES cooked in boiling water reduces oxalates (and do not re-use the water). For example: broccoli and green beans.

~ LIMIT FRUIT to one small serving per day. Examples: blueberries or strawberries (preferably organic). Avoid highly glycemic fruit such as grapes and bananas.

~ If you eat salads be aware that some raw vegetables such as spinach are very high in oxalates (but most people can tolerate average levels of oxalates).
Absolutely avoid commercially premade salad dressings! (Make your own.)

~ Eat WHOLE FOODS, not processed foods as they usually contain sugar and/or veg. seed oils, or high fructose corn syrup using different names.

~  Your carbs should be SLOW-DIGESTING CARBS or low glycemic index.

~ Remember that excess carbs are converted to triglycerides which are often stored as fat.

NOTE: You may have heard that carbs are essential because the brain needs an ongoing supply of glucose. However, A high fat diet will produce ketones which the brain can also use for fuel. BUT it still needs a some glucose. But the body can make all the glucose it needs out of protein or fat by a process called gluconeogenesis. So the actual need for carbohydrates is ZERO!  HOWEVER, gluconeogenesis uses energy. So all things considered, it’s good to have a small amount of carbs in the diet.

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PROTEIN:
Protein is needed for maintenance and repair of all tissues, expecially muscles. The diet should consist at least 20% of protein foods. Animal protein is generally nutritionally superior to plant protein.
(Some “experts” say to limit protein to much less for various reasons – they are wrong.)

~ EGGS are one of the most nutritious foods on the planet. The best eggs by far are “pastured” eggs (and preferably organic). Boiled less than one minute or poached is preferable to fried, but fried ‘sunny side up in high-smoke-point fat/oil is okay. Yoke is much more important than the whites for nutrients.

(If your doctor said to avoid eggs because they contain cholesterol, s/he is wrong. A large egg does contain about 185 mgs of cholesterol so 3 eggs may contain almost 600 mgs of cholesterol. The human body needs and makes about 2,000 mgs of cholesterol per day. If you eat 600 mgs, then the body still needs to make more for the day.)

~ Ideally EAT MEAT at least once per day. Ground beef (grass-fed/finished) is a good choice. Even better would be ribeye steak (grass-fed/finished). Also chicken (preferably organic pastured). Liver is very nutritious, especially grass-fed, but limit to once per week or less because as it is so high in some nutrients (copper and vitamin A) that toxic levels can easily be reached. Red meat is highest in creatine. (Creatine provides many benefits such as muscle maintenance/repair and improves development of ketones which are good for the brain.)

~ EAT FISH LOW IN MERCURY at least twice per week. Examples: wild-caught salmon, sardines (not the cheapest kind), wild-caught canned mackerel (in water). Avoid farm raised fish.

~ ORGANIC YOGURT, but should be whole fat. (It’s high in calcium so eat in moderation or not at all with atheroclerosis.) Greek yogurt contains a bit less calcium and is higher in protein.

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FATTY FOODS SHOULD BE THE MAJOR PART OF THE DIET – about 60-70%. Fat is far more satiating than carbs and enables energy production for much longer periods without becoming hungry. Fatty foods do NOT cause a rise in insulin! Carbs do.

~ USE ORGANIC VIRGIN COCONUT OIL Example: mix into cooked vegetables. (And try mixing in some apple cider vinegar, real salt, and Celon cinnamon. Tastes great.) Coconut oil is high in saturated fat but it is healthy. (I ate at least 2 tablespoons/day during my recovery from heart disease.) Do not use refined coconut oil.

~ EAT A FEW WALNUTS AND/OR MACADAMIA (contain omega 3 although not the best type). A few brazil nuts provide a day’s need for selenium). Almonds are high in oxalates so minimize. Peanuts absolutely should be avoided. (Even though not GMO, they are sprayed with RoundUp!)

~ AVOCADOES (healthy vegetable fat)

~ Organic butter or ghee.

~ Fatty meat is healthy! (Contrary to official recommendations – saturated fat is healthy!!!)

~ Hard cheese in moderation

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~ EAT SALT to taste at all meals. Use Celtic Sea salt or Redmond’s Real Salt or Himalayan pink salt. If you get plenty of sodium and want more potassium consider potassium chloride powder (it even tastes like salt). If you need even more potassium, consider potassium citrate powder.
Salt Helps to Reverse Insulin Resistance and Diabetes

~ DRINK PLENTY OF WATER but not obsessively as too much can flush out electrolytes. In most areas do not drink tap water unless filtered.
(ZeroWater makes high quality pitcher/filters.)

~  SMART SUPPLEMENTATION – to be developed specifically for each individual.

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AVOID:

~ ABSOLUTELY AVOID ALL REFINED VEGETABLE OILS (NO “SEED OILS”) such as canola oil, safflower oil, sunflower oil, soy oil, corn oil, cottonseed oil, peanut oil. Also avoid hydrogenated and trans fats such as margarine, Crisco, Mazola, etc.

AVOID COMMERCIAL SALAD DRESSINGS (seed oils)

~ AVOID GRAINS, ESPECIALLY WHEAT. (NO bread, pasta, etc., not even oatmeal). Avoid all cereals.

~ AVOID ALCOHOL

~ AVOID SODA, SUGAR, high fructose corn syrup

~ AVOID PROCESSED FOODS IN GENERAL as much as possible

~ AVOID SOY AND CORN (GMO).

~ AVOID FRUIT JUICES, too much sugar and no fiber.

~ AVOID peanuts (unless organic).

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EXERCISE DAILY (which helps greatly toward achieving insulin sensitivity!)

Walks are helpful, but not good enough. Even aerobics is not good enough! Much more beneficial is weightlifting or bands 3x per week, for men and women. After you get used to it, each session should be 45 minutes and using weights that cause real effort! On days in between the weights, HIIT can be done (High Intensity Interval Training). This form done right provides a good workout in a short time (15-20 minutes). If you have time, take a walk every morning. Heavy breathing causes production of nitric oxide which is great for the health of coronary arteries.

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INTERMITTENT FASTING (IF) – Overnight fasting of 16-18 hours (at least 14 hours)  is recommended for most people to help overcome metabolic syndrome/diabetes, and for weight loss. IT also helps to facilitate autophagy (internal cellular cleaning) for better health.

To summarize:
In order to overcome T2 diabetes, “low carb high fat” (LCHF) diets have proven to work well, including ketogenic diets. Low carb means keeping carbs to 5-10% or less of total calories. Protein should be about 20-30% (depending on exercise amount and intensity), and the rest of the diet as fat.

A site to help us to determine percentages of fat, carbs, protein (and amounts of vitamins and minerals) is: https://cronometer.com/