Monthly Archives: November, 2013

Turn It Upside Down!

The USDA “Food Pyramid” has been around for 21 years, based on the dietary recommendations of the late 1950’s and official recommendations from the USDA in 1977. But data shows that  the population of the world is the most obese that it has ever been.  Seems that the low fat diet plan is not working (see the chart below), doesn’t it?  Have you ever wondered why our grandparents ate all the bad stuff but weren’t obese?  I did.  As it turns out, there is a lot of new research that says they were right and that the low-fat, low cholesterol, and no saturated fat diet is actually causing the obesity epidemic along with several other modern  problems.DSCF3700

My grandmother was a great cook, not a five-star restaurant chef, but she made foods that we all enjoyed and were better than you can find in any restaurant these days. Why?  Because she used what she had, all natural foods including fish and game meats that my grandfather hunted, cooked in butter and lard.  Lard? Yep. She made the best fried (in-lard)  fish with corn-meal batter that I have ever had. Hands down! When her freezer got too full of fish, she would have a fish-fry and invite all the family and friends.

One of my favorite memories of her is the Thanksgiving dinners, where she would make each person’s favorite dish. All at the same time and all excellent. Sometimes for 11+ family members who came for the dinner. You would have thought that our family would be all overweight and in bad health from all that tasty, high-fat food.   But that was not the case.  My best description of my family’s diet philosophy was “everything is ok, just in moderation.”  It was high in everything, low in nothing and all made from scratch. We hadn’t yet heard of the food pyramid. As it turns out, there is now a lot of good scientific research to say that the food pyramid is upside down.  In this and later blog posts, I’ll explain.

Dr. Tim Noakes (source: Wikipedia)

I’ve been a follower of Dr. Tim Noake’s (University of Cape Town professor of exercise and sports physiology) books and writings for a couple of years now. Dr. Noakes is the author of several books that challenge the general notions and commercialized hype that rules the sports world. See the “Lore of Running” and “Waterlogged” which I have discussed before.  His research into human performance and physiology is very well respected.  He has debunked several widely-accepted ideas including the idea that you must drink to excess (promoted by the sports-drink industry) to be able to perform well in endurance events.

His latest research push is into the impact and efficacy of the low-fat dietary recommendations that were introduced in 1977 which promoted the following (from www.health.gov/dietaryguidelines):  Increase carbohydrate intake to 55 to 60 percent of calories while decreasing dietary fat intake to no more than 30 percent of calories, with a reduction in intake of saturated fat, and recommended approximately equivalent distributions among saturated, polyunsaturated, and monounsaturated fats to meet the 30 percent target. They also recommended to decrease cholesterol intake to 300 mg per day, sugar intake to 15 percent of calories, and to decrease salt intake to 3 g per day.

The USDA’s original food pyramid from 1992.

In 1992 the USDA published the now famous “Food Pyramid” seen to the left.   These recommendations have been adopted around the world and the words “low-fat” are on everything in the grocery store from cookies to yogurt to salad dressings.  The result was the demonizing of several common foods including butter, lard, eggs,  and full-fat dairy products. The push was towards grains, legumes, fruits and vegetables.  Butter and lard were replaced with margarine (read: trans-fat), vegetable oils and polyunsaturated fats. Eggs and bacon were out.  Lean turkey was in. Much of our food supply became wheat and corn-based because grains were subsidized by the USDA and therefore cheap and plentiful.  Even the livestock are fed corn. Every product on the store shelf became labeled as low-fat and grain-based. Try to buy a non-low fat yogurt in your grocery store, there are one or two containers among the 100’s of low fat yogurts (which all have added sugar, by the way). Most low-fat products have added sugar to make them palatable, often in the form of the very cheap but very bad High Fructose Corn Syrup (HFCS).

Dr. Noakes became interested in the low fat vs low-carbohydrate diet issue  when his own weight and pre-diabetic condition  became a problem. Although he has run more than 70 marathons, as he aged he was unable to control his weight.  In this article he explains his justification  for moving to a Low-Carbohydrate High Fat (LCHF) diet.  He is carbohydrate-resistant which makes him unable to tolerate high carbohydrate diet.  It is ironice that LCHF was the recommended method of losing weight (called “Banting” after William Banting) from the 1860’s to 1959, when it was replaced by the Low-Fat High Carbohydrate (LFHC), so called “Heart Healthy” diet (due to Ancel Keys’  flawed analysis that led to the claim that cholesterol causes heart disease).

Obesity vs Low-Fat Guidelines.

So how have the low-fat, low cholesterol, high carbohydrate recommendations worked out? A very compelling article summarizes the correlation and reasons why the “Low Fat War” was a mistake.  The correlation is uncanny, but that is not proof. Recent scientific studies have shown that the Low-Fat guidelines are indeed wrong.  In addition, many health problems that are epidemic these days are being attributed to the HCLF lifestyle.

I have never had a big problem with weight, but have always been annoyed that my weight would fluctuate 10 lbs (a lot on my small frame) when I stepped back from intensive training.  The other issue is that no matter how many miles I would ride or run, I never seemed to lose that last bit of fat around my middle. In mid-September I decided to try reducing carbs in my diet and to keep track of the results. Studies have shown that weight can be easily maintained on 100-150 g/day and reduced on 50-100 g/day without restricting calories drastically. Going less than 50 g/day will make losing weight easy. Check out authoritynutrition.com‘s articles for good advice on this subject.  In the US, many individuals get 40% of their calories from sugar, and eat more than 600 g/day of carbs.  No wonder we are an obese society. Studies have shown low-carb diets are better at reducing fat than low-fat diets.

In one study, 53 overweight/obese women were randomized to a low-carb group or a calorie restricted low-fat group, for 6 months. (http://jcem.endojournals.org/content/88/4/1617.long)

Initially I just lowered the overall carb total, then after a couple of weeks I went to less than 150g/day.  Initially, I was craving carbs, but then when I realized that I was having more motivation, less 10:00 AM sugar lows and cravings for cinnamon raisin bread I decided to get down to under 100 g/day of carbs.  I have eliminated almost all breads, potatoes, pastas and other grain-based foods. Added sugar, honey and other forms of sugar are totally out.   After a couple of weeks, the carb cravings went away and I actually was less hungry. Although this is not a scientific result, I have lost 5-6 lbs (~4% of starting weight) while eating more meats, eggs, cheese and generally higher fat foods. This is while at the same time not riding or running significantly since the end of September (my usual fall hiatus from training).  In past years my weight would have been 7 to 8 lbs. higher during this time of year. So this year I am essentially 11-14 lbs lighter than last year when I took time off.  I think that is very significant!

In future posts, I will talk about what my research into the literature on the LCHF lifestyle has found including the health benefits. I  will cover sugar,  grains, eating fat to lose fat and why a “calorie is not a calorie” among other topics. I think you will find it interesting and eye-opening. It has been for me.

Stay tuned….