Show me the science and low carb dieting!
So I’m just about to start my 2013 personal transformation journey.
I’ll be posting regularly about what I’m eating, how I’m training, and all the details in between.
One thing I’ll definitely be following is a low carbohydrate plan. My low carb plan will be low (as in NO!) in all high fructose corn syrup products, gluten-containing foods and other wheat/grain products (future posts to come about why no gluten for my gut), dairy, legumes, artificial sweeteners, and alcohol.
One might ask, “Will you be counting calories and restricting them, Dr. Ona?”
I’m glad you asked that. My answer?
“No.”
What will I eat then?
Simple! Meat, fish, eggs, fruits, nuts, tubers (e.g. sweet potato), vegetables, and water.
Again, NO counting calories. NO restrictive dieting.
Frankly, I’ve experienced quite an educational shift in my mindset regarding dieting and healthful living over the past 4-6 months.
Part of this shift has been due to my wife’s influence and coaching me with lots of reading and research she’s done with her own nutrition. With her permission, we’ll share details about her diet and results in future blog posts, but just trust me when I say that both her and I have lost more fat and feel more energy with modifying our diets…WITHOUT any sort of calorie-counting or restriction.
Sure, we’ve completed a cool 21-day “Sugar Detox” and have tinkered with the “Paleo”-type nutrition plan. (Personally, I like Chris Kresser‘s notion of a Paleo “template” to build meals.) I’m more inclined to stay away from naming my diet because it’s all too easy to fall into a fad mentality vs. a lifestyle change.
So, with this, allow me to share a link to a fantastic blog/resource that I found through Dr. Peter Attia’s phenomenal website.
I encourage everyone…especially physicians (many of whom, sadly, are absolutely clueless about what’s nutritionally healthy–I’m not being mean, just being truthful. Seriously, ask any M.D. how much nutrition training/classes/coaching/research they’ve personally had/taken/received/done and I’ll bet the answer is very little to ZILCH!) to check out this blog post and read it multiple times and actually digest it. (Yes, pun intended)
http://www.dietdoctor.com/science
Traditional medicine needs re-education. We represent one part of the front line against this obesity battle, and we must heed the science and evidence (outside the industry-sponsored media drivel) to help people make informed and intelligent dietary choices.
Uphill battle indeed.
But we can make strides in the right direction.
Again, read this carefully and spread it around: http://www.dietdoctor.com/science
Also, thanks to revolutionary science writers and thinkers like Gary Taubes and Dr. Peter Attia we will finally gain objective answers regarding which diet/nutrition plans are healthiest. (See their awesome collaboration here!).
Strive and thrive!
Category: Health and Fitness
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Hello Dr. Ona,
I was referred to your blog by a colleague of yours, David Hill. I had a question regarding protein supplementation and he pointed me in your direction. …good timing, maybe for your low carb dieting post.
I am significantly over weight, have been active with fitness on and off my whole life and have spent a fair amount of time learning about nutrition as well.
I’m about to begin a weight loss effort based around a “ketosis” diet. I’ll be monitoring my caloric intake and protein needs based on my BMI to aid in not loosing lean body mass while eliminating virtually all sources of sugar and carbohydrates. I will be consuming some sources of carbohydrates, but only those with VERY low glycemic indexes. There is a short list of 20-30 vegetables that I’ll be learning to live with on a regular basis 2 to 3 times a day. Once a day I’ll have a “meal” type of protein like chicken, fish or Turkey. This is all to “reset” my organs and system to sugar and to speed fat loss as quickly as possible. I am 42 years old, stand 6’2″ tall and am currently 235 lbs. I anticipate loosing approximately 100 lbs of body weight and will re-asses this program when I get to that point. This weight loss will hopefully be largely fat. As I reach my weight / BMI goals I will begin to reintroduce more and more carbohydrates to my system as a very slow, balanced way to get re-aclimated to carbohydrates & sugar.
Through the weight loss phase of this diet I will be relying heavily on Whey protein powder supplements. Since I am going to be consuming so much protein in the form of a supplement I want to make sure what I am consuming is the best that I can get. I want the best for my body, while still tasting good enough to tolerate. I won’t be able to use any sweeteners to enhance the flavor of the protein. I will be using some non-nutrative sweeteners such as Splenda, Stevia, possibly as well as some from the the “polyols” group maltitol, sorbitol, mannitol, xylitol, erythritol and lactitol.
I’ll be checking my Keto levels daily with Keto/Glucose sticks and will make any dietary adjustments necessary on the fly.
I am not considering non-Whey sources of Protein. This is my understanding of Whey protein supplements:
1. Protein Concentrates: Not very concentrated actually. Anything from 30%-89% protein. Possible inclusion of lactose & casein. Both VERY bad.
2. Protein Isolates: 90%-99% protein. No lactose, no casein. (limited knowledge here…) Very limited in BCAA’s and other “Bio Available Factors.” Also possible VERY poor method of fabrication for use of heat and/or chemicals.
3. Protein that has been Hydrolyzed: Best % of actual protein, > 95%. Can be processed poorly using chemicals, BAD!! IF processed “cleanly” using Cross Flow Cold Filtering methods is VERY good. Also has high % of “Bio Available Factors” including BCAA’s.
Can you elaborate, correct, and/or comment on those types of proteins? I am mostly interested in NO casein, a high “Biological Value” (score?), no artificial …anything. No lactose is also a lower priority for me as I only get a very minimal reaction to it. Oh yeah, it has to taste good too!
Thanks for any and all info!
Hi Chris,
Thanks for checking out my blog and for the excellent question. First of all, I wish you the best throughout your personal fitness journey. Looks to me as though you have “done your homework” and that you have a solid plan in place. Please keep in touch with your progress. I am certain that you will make a tremendous transformation this year!
Regarding whey protein, I must honestly say that I am not as informed about the biochemical intricacies of this particular supplement as I used to be (having been immersed in med school studies and residency the past few years). I am, however, very confident in referring you to someone who knows LOADS about the subject.
Check out Will Brink’s article about whey protein here:
http://www.brinkzone.com/articles/the-whey-it-is/
While the article is several years old, it is still very informative and relevant.
Hope that helps–stay strong!
Mel