Trying to read through literature and discovering the best answers to nutritional health is like playing the game OPERATION blindfolded. There are many authorities with MANY studies validating their different nutritional recommendations. High protein diets were the craze in the 1970’s and again in the early part of 2000 and helped many people lose substantial weight. Natural bodybuilder, Alex Stewart, designed a high carbohydrate diet WITHOUT cardiovascular exercise to lose weight while maintaining healthy muscle tone. High fat diets like the Ketogenic diet have recently gained greater media coverage for their health and weight loss benefits. How is it possible all these eating styles produce the same end result for EVERY PERSON; improved health and successful weight loss? The answer is:
Each of us are unique. Think about it, we are all taught to write the exact same letters to create words and sentences, yet our HAND WRITING is very different. Our lifestyles create different nutritional needs and the outcomes are just as diverse. Attempting to fit our lives into pre-existing nutritional plans (for most people) will either fail outright or attain success for only short periods of time. This means (again, for most people) either immediate failure or long term failure.
Does this sound like what you’ve been through?
There are benefits to a high fat diet. It can reduce inflammation, improve blood lab values reducing risks for heart disease, diabetes and stroke. It can help achieve weight loss, increase energy and improve brain function (reducing brain “fog.”)
So where is the downside you ask? You have to eat the right sources of fat AND must exclude many carbohydrates from the diet. This is NOT A DIET you can “cheat on.” If you modify this diet style you can cause MAJOR HEALTH COMPLICATIONS! The following is a partial list of foods that MUST BE EXCLUDED (on a high fat diet): This list came from an article written on January 15, 2015 entitled, “Complete Keto Diet Food List: What to Eat and Avoid.”
Skim the following list so you can see the restrictions of a High Fat Diet.
1) All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) sugar and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks)
2) Factory-farmed pork and fish are high in inflammatory omega 6 fatty acids and farmed fish may contain PCBs, avoid fish high in mercury.
3) Processed foods containing carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products), sulphites (e.g. in dried fruits, gelatin), BPAs (they don’t have to be labeled!), wheat gluten
4) Artificial sweeteners (Splenda, Equal, sweeteners containing Aspartame, Acesulfame, Sucralose, Saccharin, etc.) – these may cause cravings and other issues
5) Refined fats / oils (e.g. sunflower, safflower, cottonseed, canola, soybean, grapeseed, corn oil), trans fats such as margarine.
6) “Low-fat”, “low-carb” and “zero-carb” products (Atkins products, diet soda and drinks, chewing gums and mints may be high in carbs or contain artificial additives, gluten, etc.)
7) Milk (only small amounts of raw, full-fat milk is allowed). It is quite high in carbs (4-5 grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs.
8) Alcoholic, sweet drinks (beer, sweet wine, cocktails, etc.) – you can try my healthier versions of popular cocktails and drinks.
9) Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) Also avoid fruit juices (yes, even 100% fresh juices!) – better to drink smoothies if any, but either way very limited. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit (dates, raisins, etc.) if eaten in large quantities.
10) Mainly for health reasons, avoid soy products apart from a few non-GMO fermented products which are known for their health benefits. Also avoid wheat gluten which may be used in low-carb foods. When you give up bread, you shouldn’t eat any part of it. Beware of BPA-lined cans. If possible, use naturally BPA-free packaging like glass jars or make my own ingredients such as ghee, ketchup, coconut milk or mayonnaise. BPA has been linked to many negative health effects such as impaired thyroid function and cancer. Other additives to avoid: carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products) and sulfites (e.g. in dried fruits, gelatin)