Exercising without a gym

[Topgun]

I'm relaxing my diet a bit now. I will take more carbs over the weekend as need to eat with family. Lost 7kg so far and should be 8kg tomorrow. 8)

 

 

That's great! Are you going to go back on the 'diet' after the weekend? Try to maintain?

 

 

[Chickenbackside]

$60 for 1.5kg of coconut oil is pretty good.

 

But bro skunk's lobang (Country Farm Organics at Cold Storage) seems to be better value for money. It works out to be $51 for 1.5kg.

 

Speaking of weight maintenance, it's easy as pie with low carb. I lost 30kg by last Sept and have maintained my current weight (+ or - 5kg depending on how much carbs I allow) by pretty much eating as much as I want and never ever feeling hungry.

 

Did I ever mention I found my goldmine?

[Topgun]

Hmmm...not sure if it's just my imagination. But these 2 days, my waistline seems to be expanding again. Not sure if it's the satay, or sauces, and more of the sneaky carbs got in Or am I getting too obsessive

 

Tomorrow fast!

[Chickenbackside]

No need to be so obsessive lah. Weight can have quite a huge range within a day. Sometimes you eat more salt, retain more water, sometimes haven't go toilet to let go yet, sometimes drink too much water, sometimes just ate a big meal so stomach expand...

 

As long as you reach your goal already, just constantly adjust food intake so that you stay within striking range...

 

 

[Chickenbackside]

Dr Kurt Harris on why it is important to eat high SATURATED fat, moderate protein and low carb, and not any other combination:

 

http://www.paleonu.com/panu-weblog/2010/3/...o-you-fear.html

 

 

Sat Fat or PUFA - which one do you fear?

THURSDAY, MARCH 18, 2010 AT 2:39PM

 

 

I don't want this blog to be just a blog of commentary on what other bloggers say. The Matt Stone essay was due to repeated queries about his approach, and ended up as a distraction from more important things. Kind of ironic to mention that, as what I am about to write could as well have been written by Matt.

 

But if someone brings up issues and starts posting links to blogs that are seriously, painfully, at odds with my approach, what should I do?

 

There are some dangerous ideas out there.

 

One such idea is that saturated fat is dangerous. That is version 2.0 of Ancel Keys Lipid Hypothesis. (Version 1.0 was that dietary cholesterol was dangerous).

 

Now what if we take an often helpful idea like low carbohydrate eating and combine it with this dangerous idea?

 

Maybe we get an even more dangerous idea. An idea like, limiting both carbohydrate and saturated fat simultaneously.

 

You can only eat so much protein, so a low carb diet is a high fat diet. If we try to eat low carb and limit saturated fat, or animal products, because there is something dangerous about "red meat" or whatever, we are doing something incoherent.

 

If we are to eat more fats on low carb while limiting animals, guess what?

 

We have just created a diet that maximizes total PUFA consumption.

 

Any diet, to the degree it is low carb and says to limit sat fat to only 10%, will necessarily be a HIGH PUFA DIET.

 

It's simple math.

 

You have to eat something, and if you are foolish enough to limit carbs in general, and animal fats simultaneously, and even if you eat protein to the point of nausea, guess what's left?

 

Plant fat.

 

What predominates in plant fat?

 

Linoleic acid.

 

I don't care if you get it all from olive, canola oil and furniture finish (flaxseed oil), you cannot eat low carb and low SFA without eating more than twice as much PUFA as is desirable.

 

Even if you ate 60% of total calories as olive oil, you are already at about 6% of kcal as PUFA, not counting any fish oil you would need to take to get a reasonable 6:3 balance. This, in my opinion, is more pro-inflammatory and very likely MORE atherogenic than a high carb diet without excess fructose and wheat, and may even result in more hyperglycemia and hyperinsulinemia via leaky gut/liver and hypothalamic inflammation.

 

You have done this not-so-clever maneuver by replacing carbohydrate, a class of macronutrient that contains two of the neolithic agents (wheat and fructose), with PUFAs, which is a subclass of fat that in excess quantity is a neolithic agent.

 

I cannot emphasize it enough. Avoidance of excess linoleic acid is far more important than being "low carb".

 

It may, in fact, be the lead horseman in the post-industrial diet right now.

 

You can't eat healthy in an evolutionarily concordant manner if you cling to the lipid hypothesis.

 

SAT FAT or PUFA - only one is a neolithic agent. You already know which one.

[Hamburger]

mi 2dy lunch at upp boon keng rd hawker ctr. super shiok as i ordered e famed kamping soup. braised pig skin, pig head skin n pig ear, roast pork.....yum yum

[Topgun]

mi 2dy lunch at upp boon keng rd hawker ctr. super shiok as i ordered e famed kamping soup. braised pig skin, pig head skin n pig ear, roast pork.....yum yum

 

I've heard of this famous sop kambing stall, have yet to try. So the same stall sells porky spare parts too?

 

I assume roast pork is from a diff stall of course

 

I went to this food centre along AMK Ave 1, oppos bishan park, as recommended by a bro here for der kah. Super long queue as it's peak lunch hour. The sauce is very black and sweet to me. The der kah whilst big serving, 2 pc for $5 but I found it was just too much (lean) meat for me Anyway I definitely prefer my fav stall in ECP food centre.

[Skunk]

I've heard of this famous sop kambing stall, have yet to try. So the same stall sells porky spare parts too?

 

I assume roast pork is from a diff stall of course

 

I went to this food centre along AMK Ave 1, oppos bishan park, as recommended by a bro here for der kah. Super long queue as it's peak lunch hour. The sauce is very black and sweet to me. The der kah whilst big serving, 2 pc for $5 but I found it was just too much (lean) meat for me Anyway I definitely prefer my fav stall in ECP food centre.

 

Pig Trotter sauce has sugar in it to make it sticky. I ask them to give me the meat without the sauce lol

[Topgun]

Pig Trotter sauce has sugar in it to make it sticky. I ask them to give me the meat without the sauce lol

 

I don't know about sugar, but this version was so black I'm sure lots of the sweet dark sauce was used.

Anyway I don't like this stall's attitude. For $5 a bowl, I asked for some bkt soup and they refused. Say I not ordering bkt, so cannot give.

 

I also noticed here the hawkers, unless you keep an eagle eye, they automatically will put sauce even after you tell them not to. Happened to me many many times. Even when I told them twice. You have to shout at them almost at the point where they scoop or squeeze that bottle

 

 

[Chickenbackside]

Hmm...

 

George A Bray is one of the most prominent nutrition researchers in USA. He was INSTRUMENTAL in putting in place the Standard American Diet (SAD) of eat mostly carbs and as little fat and protein as possible since way back in the '70s.

 

He, along with Ancel Keys, advocated the idea that eating fat causes obesity and heart disease and eating carbs are the way to good health.

 

BTW, the time frame where the US government bought this theory and embarked on an aggressive campaign to spread the low fat message to "educate" the masses directly coincides to the obesity and diabetes explosion in the USA, haha.

 

In Gary Taubes' book, Good Calories, Bad Calories, he is one of the main villains that has caused the obesity and diabetes epidemic in the USA today.

 

 

Anyway, people are shocked to see his latest research which totally goes against his earlier stance that carbs and sugar are NOT the cause of bad health, but fats are.

 

http://www.ncbi.nlm.nih.gov/pubmed/19956074

 

Curr Opin Lipidol. 2010 Feb;21(1):51-7.

Soft drink consumption and obesity: it is all about fructose.

 

Bray GA.

 

Pennington Center, Louisiana State University, Baton Rouge, Louisiana 70808, USA. brayga~pbrc.edu

 

PURPOSE OF REVIEW: The purpose of the review is to suggest that fructose, a component of both sucrose (common sugar) and high fructose corn syrup, should be of concern to both healthcare providers and the public.

 

RECENT FINDINGS: Consumption of sugar-sweetened beverages has increased steadily over the past century and with this increase has come more and more reports associating their use with the risk of overweight, diabetes and cardiometabolic disease. In a meta-analysis of the relationship between soft drink consumption and cardiometabolic risk, there was a 24% overall increased risk comparing the top and bottom quantiles of consumption.

 

Several factors might account for this increased risk, including increased carbohydrate load and increased amounts of dietary fructose. Fructose acutely increases thermogenesis, triglycerides and lipogenesis as well as blood pressure, but has a smaller effect on leptin and insulin release than comparable amounts of glucose.

 

In controlled feeding studies, changes in body weight, fat storage and triglycerides are observed as well as an increase in inflammatory markers.

 

SUMMARY: The present review concludes on the basis of the data assembled here that in the amounts currently consumed, fructose is hazardous to the cardiometabolic health of many children, adolescents and adults.

 

PMID: 19956074 [PubMed - in process]

 

 

But is it really that surprising? Why has this caused so much stir in America?

 

When people study and compare high fat, low fat and moderate fat diets, the results never fail to tell the story that humans were meant to eat how we have eaten for the longest period of time during our existence. It only makes sense.

 

We have hunted and gathered for a long long time. The time we have started to include grains in our diet is extremely short. Like Tom Naughton said in his film Fat Head, "if you can pack all of human history into 1 year, we've only been farming and eating grains since about yesterday".

 

Here again is the lecture by Stanford University professor Christopher Gardner for the Stanford School of Medicine:

 

Edited March 20, 2010 by Chickenbackside

[Hamburger]

I've heard of this famous sop kambing stall, have yet to try. So the same stall sells porky spare parts too?

 

I assume roast pork is from a diff stall of course

 

I went to this food centre along AMK Ave 1, oppos bishan park, as recommended by a bro here for der kah. Super long queue as it's peak lunch hour. The sauce is very black and sweet to me. The der kah whilst big serving, 2 pc for $5 but I found it was just too much (lean) meat for me Anyway I definitely prefer my fav stall in ECP food centre.

ECP food centre??? can agar agar direct which stall??? I like pig leg

[Hamburger]

wow....din noe fructose is tat bad, no wonder start wif an "F". R we talking abt fruits fructose or e one found in juices n soft drinks........

[Chickenbackside]

Fructose is fructose.

 

Your body cannot tell the difference from fructose that came from an orange or fructose that came from Coke.

 

In other words, it is not much healthier to eat 8 oranges a day than drink 2 cans of Coke.

 

If you read the label of a typical orange juice, you will come to the conclusion that drinking orange juice might be worse than drinking Coke.

 

But that's not to say eating 1 orange a day is unhealthy.

Edited March 20, 2010 by Chickenbackside

[Topgun]

I was just googling Gary Taubes and found this forum response to his book:

 

"Dana on 02/02/10

The reason the body has backup systems to make glucose, Katie, is that there are a few cell types in the human body that don't have mitochondria, and therefore must get their energy from straight glucose. Some of the cells in your nervous system fall under that category, for example. But that's why your body can make glucose from protein and why you always maintain a fasting glucose level even if you've fasted over twelve hours.

 

And just because you need glucose for those few cell types doesn't mean you need huge scads and scads of it for every other part of your body. Glucose is *poison* to the body in large amounts. Left unchecked it attaches itself to proteins all over the body, producing an effect much like caramelization. The product of that activity, advanced glycosation end products (AGEs), is a big part of the reason that people with diabetes age so fast. That's not just outward appearance either. It happens to your innards as well.

 

Most of the body gets energy from *fatty acids,* which can be produced from either dietary fats or dietary sugar. Producing them from fatty acids is kinder to the body because you don't produce that huge insulin spike that you do when you eat carbs (in particular, refined carbs and all sugars). Insulin does its own damage, after all, at high enough levels.

 

In fact, much cancer may be attributed to the one-two punch of high sugar and high insulin levels such as are seen in people with metabolic syndrome and the early stages of type 2 diabetes. Insulin is a growth hormone and encourages tumor growth; if the tumor becomes cancerous, more often than not it will turn off its mitochondria, which means it will use all that excess glucose for fuel and grow faster. This is why cancer is so often associated with the Standard American Diet, which is high in foods that encourage high glucose and insulin levels.

 

Another problem with high insulin levels is they tend to lead to things like adrenal fatigue (which screws up all your other hormones) and damage to the endothelial layer of your arteries. Whereas nobody's really proven that eating a lot of fat clogs arteries, folks who know about endothelial function understand that when that layer of cells is damaged, arteries thicken and harden, which is a major contributor to heart disease later.

 

More than you ever wanted to know... LOL"

 

http://www.diet-blog.com/share/2009/06/whe...--if-at-all.php

Edited March 20, 2010 by Topgun

[Topgun]

ECP food centre??? can agar agar direct which stall??? I like pig leg

 

From the parking lot, walk straight into food centre to the end, turn right pass some satay stalls you come to the end row, where Roxy laksa is. The BKT stall just a few stalls away. I can never remember the name. The dessert stall next to it has my favourite cheng tng, but these days, I more likely to order a green coconut instead to wash the fats down.

[Hamburger]

tks. hope they sell during lunch hr. Really buay tahan e dinner crowd there....

[Topgun]

tks. hope they sell during lunch hr. Really buay tahan e dinner crowd there....

 

Weekday lunch time sparse crowd. Mostly executive types, a few beach bums (in sillypore very rare specie), no kids...

[Nolicense]

although on the whole, prof gardner does not say paleo or atkins is the only answer, he does say that it depends on the insulin sensitivity. people less sensitive to insulin do better on low carb.

 

he also says there is too many factors in all these studies, its just easier to look at weight, triglyceride/HDL ratio and actual calories to reduce obesity and better health.

 

there are many other health aspects that were not addressed like cancer and glucose of cos, but i like the part about energy density and portion. its a good way to mix it up a bit to drop more weight.

Edited March 20, 2010 by Nolicense