A Better, More Successful Approach
The Low Glycal Diet improves on the current, hot diet trends. Its innovation and effectiveness lie in controlling blood sugar level spikes with an easy- to-follow meal plan that will make you lose pounds effortlessly while you sleep. Just follow the color-coded meals with delicious recipes anyone can make, all laid out for your convenience in this one-stop weight-loss program. You will be shocked at how many pounds you lose quickly.
How does it work? Harvard Medical School graduate Dr. Dunham developed this method by combining the best of the fat-resisting low-glycemic index that the South Beach Diet and the Low GI Diet use, adding in low carb concepts from the Paleo and Atkins diets, then controlling calorie intake over time to stop blood sugar spikes, the main drivers of weight gain. “Over time” is the secret; you can eat your carbs and have the food you crave as long as you eat them at the right time. This sets up your body to lose astonishing amounts of weight in your natural, overnight fast while you sleep. The meal plan is Dr. Dunham’s amazing food formula to make this happen. You will see dramatic weight loss in the first week and real, long-term weight loss in the first month.
Getting tired of the Paleo diet? Over and done with the South Beach or Low GI diets? Don’t know where to turn next? The answer is right here; it’s smart, easy-to-follow and proven effective. This is the best way to give yourself a healthy start today.
|Publisher:||Page Street Publishing|
|Product dimensions:||6.20(w) x 9.20(h) x 1.00(d)|
About the Author
Jeffrey Dunham received his M.D. from Harvard Medical School, his Ph.D from MIT, and is certified by the American Board of Preventive Medicine. He is medical director of BioFit Medical Group and has helped thousands of people lose weight using this unique program. He lives in Palm Springs, California.
Martha Murphy developed the recipes in this book with Dr. Dunham and is an award-winning health and food writer. She lives in Rhode Island.
Read an Excerpt
The Low Glycal Diet: How To Shed Fat Effortlessly Without Being Hungry Or Cutting Out Carbs
By Jeffrey Dunham, Martha Murphy
Page Street Publishing Co.Copyright © 2015 Jeffrey S. Dunham with Martha Murphy
All rights reserved.
WHY WE GET FAT — IT'S NOT WHAT YOU'VE BEEN TOLD
Mauritania is one of the poorest nations on earth. Situated at the western edge of the Sahara Desert, approximately three-quarters of the land is desert or semi-desert, and most of the population farms or raises livestock for a living. It periodically suffers from severe, extended droughts and has one of the lowest GDP rates in Africa. There are no fast-food restaurants in the country, not even in the capital, Nouakchott. No Dunkin' Donuts, Big Macs or Big Gulps. There are no processed foods loaded with high-fructose corn syrup, no Cheetos or Cheez-Its. Yet Mauritania has an obesity problem. About one-fifth of the women in this impoverished country are obese and at least one-half are overweight.
Why should any of this matter to you? It matters because in Mauritania women manage to get fat without the usual suspects. Most "experts" will claim that the current obesity epidemic is a result of the overabundance and availability of calorie-dense, nutrient-poor processed foods combined with sedentary lifestyles, which is typical of most modern societies. But is that really the reason? Could the situation in Mauritania offer important insights into the real causes of obesity? How is it possible for Mauritanian women to gain all that weight in a poverty-stricken environment?
The answer is in part cultural, but ultimately stems from what these women eat. In Mauritania, fat is beautiful. Poems and love songs dating back to the 11 century glorify the obese woman, immobilized by fat, and completely dependent upon a man to hoist her up onto a camel. Obesity is a sign of wealth; thin is a sign of poverty. A young girl must be obese to be attractive to men and acceptable for marriage. So, mothers take their daughters, some as young as eight years old, to fat camps and force-feed them until they're obese. If a girl refuses to eat, the older women squeeze her feet with pincers, pinch her inner thighs or bend her fingers backwards. If a girl vomits, the women will force her to eat her own vomit.
This technique or "gavage," derived from the French term for force-feeding geese whose livers will be made into a pâté called foie gras, has been honed over a thousand years to get young girls as fat as possible, as quickly as possible. It's The Biggest Loser in reverse. And remember, these are young girls, not post-menopausal women. They have high levels of growth hormone, the body's most important fat-burning hormone. It's hard to get a young girl fat, but in Mauritania it's an art. So how, in this impoverished place, do they do it?
Well, let's take a look at their diet.
Breakfast consists of bread crumbs and olive oil, accompanied by high-fat camel milk. Lunch is pounded millet mixed with butter, and more milk. A young girl may eat two or three lunches a day. All told, she may drink up to 20 liters of high-fat camel milk and eat two kilograms of ground millet mixed with two cups of butter, every day. In other words, her meals are half fat, half carbohydrate, with a sprinkling of protein from the milk. This, it turns out, is the perfect recipe for a poor man's weight-gain program. What is it about this diet that is making these women obese? Is it simply the amount of food eaten, or is there something about the combination of fat and carbohydrate in the meals that is particularly fattening? In terms of the macronutrient composition of each meal (fat, protein and carbohydrate), as we'll learn later, most Americans are eating exactly the same thing, and they don't even know it. Could it be that this combination — half fat, half carbohydrate — is the cause of our current obesity epidemic?
If you're reading this book, you've probably tried other diets and failed. Maybe you've failed because the diet just didn't work for you, despite following it to a "t." Maybe it had too many rules, making it difficult to follow. Or maybe you had some success initially, but were unable to maintain it because the diet was too restrictive, excluding many of the foods you enjoy, making it impossible to follow for life.
With so many diets out there, how do you decide on the best one? That was the goal of a recent study published in The Journal of the American Medical Association on September 3, 2014. Researchers from McMaster University and the Hospital for Sick Children Research in Toronto examined data from 48 randomized clinical trials of diets including Atkins, South Beach, Zone, Biggest Loser, Jenny Craig, Nutrisystem and Weight Watchers. After some complicated statistical analysis, the researchers concluded: any diet will work if you just stick with it. I had to laugh when I read it. Is that the best medical science can offer to help curb the obesity epidemic? Is that what I'm supposed to tell my patients when they ask me the best way to lose weight: Just pick a diet and stick with it? Thanks for the non-answer. It reminded me of the time I asked a friend of mine who had made a fortune buying and selling real estate how he did it. His answer: "It's easy; first you have to get a job that pays really, really well."
What, then, makes a diet work? In order for a diet to work it must:
1. Be scientifically sound and make physiological sense, which means if you do follow it, you will lose weight.
2. Be easy to follow.
3. Be one you are able to maintain for life.
Let's take a look at some of the most popular diets and see if they meet the criteria to be successful.
THE LOW-FAT, CALORIE-RESTRICTED DIET
Calorie-restricted diets are usually also low fat, since there are twice as many calories in a gram of fat than a gram of protein or carbohydrate. They typically revolve around counting calories. You track the calories you eat; you track the calories you burn. The difference determines the number of pounds lost or gained, based on 3,500 calories equaling one pound of fat. Proponents of calorie-restricted diets tell you that if you can create a calorie deficit of just 100 calories a day (36,500 calories a year), you'll lose approximately 10 pounds of fat in one year. That's the generally accepted strategy for weight loss.
And it's total nonsense.
First of all, it's true that if you have a calorie deficit you'll lose weight, but it's not going to be all fat. Some of it is going to be muscle. And since there are only about 600 calories per pound of muscle tissue (70 percent of muscle is water), if your weight loss came only from muscle, you'd lose about 60 pounds of muscle in that same year — obviously not a good thing. So, what determines whether the weight loss is fat or muscle when you restrict calories? What happens during extreme calorie restriction — starvation — holds important answers.
G.F. Cahill Jr. and his colleagues at Harvard Medical School worked out the details of starvation's effects about 45 years ago. They found that when they starve normal males (all had volunteered for the study), a particular sequence of events ensues. First, the body devours the sugar stores (glycogen) in the liver and muscles for energy. Since each gram of stored glycogen carries about four grams of water with it, most of the initial weight loss is water. About two days into the fast, the subcutaneous and abdominal fat start to burn. This happens just as the glycogen stores are running out. Now, theoretically, for a normal 150-pound male, there's enough energy stored in fat to last for three months. But, before the end of the third day, the body starts breaking down muscle!
Why is muscle cannibalized so soon if there's so much fat around? The answer lies in the fact that the brain uses mainly sugar (glucose) for fuel. Under resting conditions, this can be about 20 percent or more of the total energy supply. If the blood glucose level drops too low, severe neurological disturbances take place. The liver can't make the needed glucose by breaking down fat (triglycerides), but it can from protein. So, the body attacks the muscle to save the brain. This is why calorie-restricted diets result in muscle loss as well as fat loss.
But, you will lose weight on a calorie-restricted diet. So the first criterion listed above is satisfied.
Are calorie-restricted diets easy to follow?
Let's take a look at the American Heart Association Diet. This diet has been around since the 1970s, and is the diet that most physicians advise their patients to follow. This diet recommends that you, "Start by knowing how many calories you should be eating and drinking to maintain your weight," and, "Don't eat more calories than you know you can burn up every day." And if you do, "Increase the amount and intensity of your physical activity to match the number of calories you take in."
Sound easy enough? Well, it sounds like a lot of weighing and calculating is involved. First you need to know how many calories you burn in the resting state, that is, your basal metabolic rate. There's a formula for it based on age, sex, height and weight, so you'll need a calculator. Then you'll need to estimate how many calories you burn in excess of your basal metabolic rate, which depends on your activity level. Are you sedentary, lightly active, moderately active, very active or extremely active? Once you get all these numbers down you need to start weighing out your food to calculate how many calories you're taking in.
I think you get the idea: It's impossible to follow.
Weight Watchers®, another calorie-restricted diet, makes it easier to follow by assigning points to foods based on nutritional content, and requires you to stick to your daily "Points Plus target," a number based on your sex, weight, height and age. It allows you to eat any food, so in this respect it's a more realistic diet. You're still able to indulge yourself with your favorite foods, as long as you don't exceed your allotted daily points. But that's the sticking point: Portions are small so you'll never really be satisfied. You're encouraged to fill up with fruits and vegetables, but how realistic is that? Support is available in the form of optional weekly meetings. And that's a good thing. You'll need all the support you can get because you'll always be tired and hungry.
And that's the Achilles heel of calorie-restricted diets: They increase hunger, so they're difficult to maintain long-term. The secretion of leptin, the hormone that tells your brain to stop eating, plummets as soon as you start restricting your calories, so you're hungry from the start. And if you're continually taking in fewer calories than you're burning, you'll always be tired and hungry. If you can tolerate this, you'll lose some weight initially. But your body will try to adjust to the calorie restriction by burning fewer calories. You'll secrete less thyroid hormone, the hormone that determines how many calories your cells burn. In other words, you'll become relatively hypothyroid and your metabolism will slow down. But if you want to continue to lose weight, you'll have to take in even fewer calories since your body is burning fewer calories. You'll continue this downward spiral until you just can't take it anymore and go back to eating the way you did before. And because your thyroid hormone levels have dropped and you're burning fewer calories per day than you were before the calorie restriction, you'll gain back all the weight you lost and then some.
When that happens, you'll feel like a failure. You'll feel that you have some defect in your character that makes you unable to control your eating. You'll feel terrible about yourself and search for help. You'll start going to meetings again. Maybe you'll lose the weight again, but you'll never be able to keep it off. Like a roller coaster, your weight will go up and down, over and over, year after year. Each time your weight comes back you'll think it's your fault and make up some excuse, but you've been set up for failure from the get-go.
Kirstie Alley, spokesperson for Jenny Craig, another low-fat, low-calorie diet, lost 75 pounds from 2004 to 2007, only to gain all of it back. According to Fox Business, weight-loss companies pay their celebrity spokespersons an average of $33,000 per pound of weight loss. If that can't keep you cutting calories, nothing will.
So how do calorie-restricted diets score on the criteria I outlined above? They do work to lose weight, but it's not all fat; you'll lose muscle too. Some of these diets are easier to follow than others; but they're all impossible to maintain for life. Strike three.
Yet most people still resort to calorie-restriction when they want to lose weight. They think that when they eat more calories than they burn, they'll store those excess calories passively as fat and, conversely, if they eat fewer calories than they burn, they'll lose that fat. But nothing happens passively in the body. Hormones drive fat storage, just like most physiological processes in the body. And insulin is the main driver of fat storage. You can't store fat without it.
When a child develops type-1 diabetes, for example, he stops secreting insulin and starts losing weight. His concerned parents may try feeding him more calories. But the child will continue to lose weight until a doctor makes the diagnosis of type-1 diabetes and prescribes the necessary insulin injections. Only then will the child start to gain back the weight he's lost. Insulin is necessary to get sugar (glucose) into the cells of the body. Without it, you lose weight and eventually die. But if you have too much insulin, it drives those excess calories into fat, making you fat and increasing your risk of type-2 diabetes, heart disease, cancer and dementia.
Insulin also drives sugar into muscle and liver cells, but both tissues have a limit as to how much sugar they can store as glycogen (the storage form of glucose). Once the maximum amount of sugar is stored as glycogen, insulin will drive the excess sugar into fat. Fat, unlike muscle or liver, can store unlimited amounts of sugar as fat. The fat cells get bigger and bigger as they store fat, and, as a result, you get fatter and fatter.
And what causes you to secrete insulin? Your pancreas secretes insulin in response to a rise in blood sugar. The faster the blood sugar rises, the more insulin it releases into the blood. And what causes your blood sugar to rise? Only carbohydrates raise blood sugar. Eating protein or fat by itself won't budge it, unless you eat huge amounts of protein at once. In that case, the excess protein converts to sugar in your liver and, indirectly, raises your blood sugar level. This is why carbohydrates are necessary to store fat.
THE LOW-CARBOHYDRATE DIET
Now that you know that carbohydrates are necessary to store fat, you can understand the underlying principles of low-carbohydrate diets. The Atkins Diet is the most well-known and studied low-carbohydrate diet. While Dr. Atkins recognized insulin as "the fat-producing hormone," he didn't make the distinction between "good" carbs and "bad" carbs. Patients could eat all the meat, chicken, seafood and eggs they wanted; as long as they avoided carbohydrate-containing foods like bread, cereal, pasta, fruits and some vegetables.
When Dr. Atkins started putting his overweight cardiac patients on this diet in the 1970s, the medical establishment viciously attacked him and labeled him a quack. They claimed that he was causing heart attacks by recommending such a high-fat diet. The consensus medical opinion at the time was that fat made you fat, and increased your risk of heart disease, even though there wasn't much evidence to support it.
But it turns out that Dr. Atkins' critics were wrong on both counts. During the past 10 years there have been a plethora of medical studies supporting the thesis that carbohydrates, not fat, make you fat. And the latest studies show no correlation between saturated fat in the diet and risk of heart disease. Unfortunately, Dr. Atkins died before his vindication.
So do low-carbohydrate diets like the Atkins Diet work? Yes, you'll lose weight if you dramatically restrict the carbohydrates in your diet. Are they easy to follow? Yes and no. Since you can eat unlimited amounts of carbohydrate-free foods like meat and cheese, and some very low-carbohydrate vegetables, no weighing is involved and it's easy to do. But eliminating all carbohydrates from your meals at home and dinners out is difficult. And it's impossible to maintain for life.
THE LOW-GLYCEMIC INDEX DIET
It turns out that you don't need to avoid all carbohydrates in your diet to keep insulin levels low; there are good carbs, bad carbs and borderline carbs. The faster the carbohydrates you consume are absorbed, the faster your blood sugar level goes up, and the more insulin you secrete. And since it's insulin that causes you to store fat, you can minimize fat storage by simply avoiding foods that spike your blood sugar.
Excerpted from The Low Glycal Diet: How To Shed Fat Effortlessly Without Being Hungry Or Cutting Out Carbs by Jeffrey Dunham, Martha Murphy. Copyright © 2015 Jeffrey S. Dunham with Martha Murphy. Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Part One UNDERSTANDING THE LOW-GLYCAL DIET,
CHAPTER 1 WHY WE GET FAT — IT'S NOT WHAT YOU'VE BEEN TOLD,
CHAPTER 2 HOW TO LOSE WEIGHT WITHOUT BEING HUNGRY — INTRODUCING THE GLYCAL,
Part Two USING THE LOW-GLYCAL DIET,
CHAPTER 3 READY, SET, GO! HOW EFFORTLESS WEIGHT LOSS CAN BE YOURS,
CHAPTER 4 STEP 1: KICK-START THE WEIGHT LOSS — WITH A TWO-WEEK MEAL PLAN,
CHAPTER 5 STEP 2: REACH YOUR IDEAL WEIGHT — WITH THE MODIFIED MEAL PLAN,
CHAPTER 6 STEP 3: MAINTENANCE — KEEP THE WEIGHT OFF LONG TERM,
CHAPTER 7 RECIPES FOR THE LOW-GLYCAL DIET — A PLAN YOU CAN LIVE WITH,
CHAPTER 8 THERE'S AN APP FOR THAT: CHECKING YOUR MEALS WITH THE REVOLUTIONARY LOW-GLYCAL DIET APP,
CHAPTER 9 DESIGNED FOR SUCCESS: THE TEMPLATE FOR A TRIMMER, YOUNGER YOU — FOR LIFE,
ABOUT THE AUTHORS,