Dana Carpender: Low carb diet cuisine expert

When it comes to low carb diet cookbooks, Dana Carpender reigns. She is an expert on how to use the ketogenic approach, as evidenced by her book “Fat Fast Cookbook: 50 Easy Recipes to Jump Start Your Low Carb Weight Loss.”

One of the challenges in going low-carb: Giving up grain and sugar. Dana offers her tasty solutions in “CarbSmart Grain-Free, Sugar-Free Living Cookbook: 50 Amazing Low-Carb & Gluten-Free Recipes For Your Healthy Ketogenic Lifestyle.”

Other books by Dana that I recommend:

‘Primal Body’ transforms metabolism with gluten-free high fat ketogenic diet

Nora Gedgaudas believes that Paleo diets can be improved, as described in “Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life” (click for details).

A key part of her Primal plan: Going gluten-free.

“According to extremely knowledgeable research scientists such as Dr. Alexio Fasano, gluten is a substance no human being can actually even digest,” says Nora, who is a health researcher.

And with the wide range of adverse effects of gluten consumption (more than 200), gluten should not be considered a food, she contends. Instead, Nora believes that it is “a bona fide contaminant.”

Part of the problem with gluten stems from the increasing intolerance that we have when it comes foods containing gluten. As a result, gluten can damage both the body and the brain, says Nora.

Agreeing with her: Neurologist David Perlmutter, who says grain consumption is linked to dementia: Learn more by clicking here.

And, she predicts, “far from being a passing fad, gluten-related issues are only likely to grow with time.”

To succeed at weight loss, Nora recommends:

  • Cultivating a fat/ketone-based metabolism, as opposed to a glucose-based/dependent one. “It’s very difficult to get good at burning fat when you’re busy burning sugar all the time.”
  • Following a Paleo-style diet: Low in sugar, reduced in starchy carbohydrates, moderate protein and sufficient dietary fat.
  • Eliminate grains and legumes.
  • Avoid processed foods.
  • Enjoy greens and other non-starchy vegetables.

As for concerns that your body “needs” carbohydrates like bread and pasta, Nora emphasizes that extensive studies reveal that our bodies require protein and fat to function. Those cookies, cereals and potato chips? Not on the list of established human dietary requirements.

Bottom line: For health and weight loss, says Nora, learn to adapt what she calls the “Paleolithic principles” to your own modern lifestyle. That plan can help you overcome “the health challenges we are faced with today,” and is supported by “newer science-based evidence coming from human longevity research.”

Worth noting: An increasing number of Paleo diet experts are providing variations on this approach, like Nora. Get some different perspectives on how and why the Paleo diet works for weight loss and health by clicking here.

Intermittent fasting can help weight loss and health: Paleo principles

One of the newest diet trends in the weight loss world is also one of the most ancient: Fasting. But in addition to helping with weight loss, intermittent fasting can also help reverse some diseases and even turn back the clock, based on new research reported in the Examiner.

The study revealed that by fasting two to four days, cancer patients and those with other conditions can benefit because the dietary intervention helps with stem cell regeneration of immune cells. Even the researchers were impressed with the results.

“We could not predict that prolonged fasting would have such a remarkable effect in promoting stem cell-based regeneration of the hematopoietic system,” said Valter Longo, a gerontology professor in California. His team discovered that alternating fasting and feasting impacted blood cell counts.

Dr. Longo extrapolated that fasting also can help reverse aging because levels of IGF-1 declined. This growth factor hormone is linked to aging, cancer and tumor progression.

Paleo diet guru Mark Sisson offers his own insights on intermittent fasting on his site. Author of “The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy,” he advocates the use of alternate approaches, including full-day fasts as well as missing meals.

Confirming this thesis, Dr. Krista Varady, author of “The Every-Other-Day Diet: The Diet That Lets You Eat All You Want (Half the Time) and Keep the Weight Off,” developed her own alternate-fasting approach when she began studying calorie restriction.

“I wanted to do a PhD in the area of calorie restriction and fasting,” she recalled of her initial studies. “I wanted to find out: do you really have to diet every single day to lose weight?”

After Dr. Varady discovered that most individuals could not restrict calories significantly for longer than a month or two, she decided to experiment with an alternate-day diet. On her plan, dieters eat 500 to 600 calories every other day and then eat what they want on the “feast” days.

But that’s not the only option. You can eat restricted calories two days a week, then feast five days in what’s become known as the 5:2 diet, detailed by Dr. Michael Mosley in “The FastDiet: Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting.”

He created a documentary for the BBC showing the benefits of the 5:2 approach – and that included putting himself on the diet as a guinea pig. After his health improved and weight dropped, Dr. Mosley become a believer.

The approach also is detailed in “The 5: 2 Fast Diet for Beginners: The Complete Book for Intermittent Fasting with Easy Recipes and Weight Loss.” And for those who want help figuring out what they can eat on the restricted calorie days, there are cookbooks such as “The Fast Diet Cookbook: Low-Calorie Fast Diet Recipes and Meal Plans for the 5:2 Diet and Intermittent Fasting.”

For those who don’t want to restrict calories so drastically, some experts advocate fasting “windows” that limit food intake on a daily basis. This approach is used in “The Mini-Fast Diet: Burn Fat Faster Than Ever with the Simple Science of Intermittent Fasting.”

Author Dr. Julian Whitaker advocates skipping breakfast and then limiting your food intake to lunch and dinner. As a result, he says you can achieve ketosis on a daily basis without the extreme hunger that some experience on traditional fasts.

Jorge Cruise: Low carb diet books and recipes

So you want to have your cake and lose weight, too? That impossible dream can become a reality, according to Jorge Cruise and Dr. Mehmet Oz.  Jorge has become an expert in using the newest low-carbohydrate flours and zero-calorie sweeteners to make sweet treats without the guilt.  He is the author of “The 100: Count ONLY Sugar Calories and Lose Up to 18 Lbs. in 2 Weeks” (click here to order now).

Jorge recommends coconut flour, almond flour and flaxseed flour. His books include recipes as well as diets, such as “Happy Hormones, Slim Belly: Over 40? Lose 7 lbs. the First Week, and Then 2 lbs. Weekly— Guaranteed” and “The Belly Fat Cure Fast Track: Discover the Ultimate Carb Swap and Drop Up to 14 lbs. the First 14 Days” (click for details).

Read my exclusive interview with Jorge and get his favorite low-calorie, low carbohydrate cookie recipe by clicking here.

Flours that Jorge suggests you try, as reported in the Examiner:

Experience the magic for yourself with Jorge’s two-minute cake recipe below. And learn more about how just counting the sugar in your foods can help you lose weight fast and easily by clicking here now to get Jorge’s new book, “The 100: Count ONLY Sugar Calories and Lose Up to 18 Lbs. in 2 Weeks.”

Ingredients

Directions: Mix all ingredients together in a bowl until the mixture is even and smooth (no lumps). Pour 1/4 of the mixture into a mug and microwave for 2 minutes. Refrigerate remaining batter for later.

Paleo Grain-Free Cookbooks

For those accustomed to the Standard American Diet of pizza, pasta, bread and cereal, going Paleo or turning to a low-carb diet can require an adjustment. But rather than mourn what you’re missing, I’ve got a tip: Discover the delicious delights of the many Paleo and low carb diet cookbooks available.

Among the ones that I recommend:

Heidi and Chris Powell: Carb Cycling Diet

Chris Powell, the transformation specialist on “Extreme Weight Loss,” has become known for championing carb cycling. He created his own diet book “Choose to Lose: The 7-Day Carb Cycle Solution.” It involves alternating high carb days with low carb diet cycles. The approach is designed to eliminate fat while keeping your metabolism at its peak.

He’s also an advocate of Cross-Fit style workouts, exemplified in his DVD:  “Extreme Makeover Weight Loss Edition: The Workout 2011.”

In “Chris Powell’s Choose More, Lose More for Life,” Chris also discusses how to overcome psychological as well as physical obstacles to achieve weight loss. The book also includes his carb cycling diet.

A British study backed his discovery of just how well carb cycling works for weight loss. In that study, women eliminated high carb foods twice a week, eating normally the rest of the time. They lost nine pounds during a four-month period, compared to five pounds in four months for women who followed a daily 1,500 calorie Mediterranean diet.

Learn more by clicking here to read about Chris’ views on what it takes for weight loss success that lasts a lifetime.

Exclusive interview with Gary Taubes

In an exclusive interview, I talked with Gary Taubes about the increasing number of health professionals who recommend low-carb diets as part of an article published in the Examiner. He’s the author of “Why We Get Fat: And What to Do About It” and “Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health” (click for details).

“With the awareness of the obesity epidemic, a lot of clinicians started paying more attention to what their patients were doing to successfully lose weight — often avoiding the sugar and refined grains and eating a lot of fat and even saturated fat –and decided that the time had come to actually study these diets and do the science that perhaps should have been done in the 1970s,” says Gary.

In addition, as more experts evaluated past research, they realized “that the evidence-base behind the belief that fat is bad and grains are good (and sugar is, well, harmless) was ambiguous to begin with. The combination of the obesity epidemic, skeptical enquiry and finally some good science has led to this relative sea change,” he says.

Why “relative?” Because more research remains to be done.

“There’s obviously a lot of good science that has to be done to resolve what’s now a legitimate controversy and the researchers and clinicians who question the low-fat-is-good-health dogma still represent a very small minority — although considerably larger than it used to be,” Gary explains.

Gary emphasizes the importance of limiting carbohydrates in battling obesity.

“Carbohydrates are literally fattening, and particularly the sugars and refined grains and high GI starches,” he declares.

Just as you should avoid smoking if you don’t want to get lung cancer, he contends that “sugars and refined and easily-digestible carbohydrates cause obesity in genetically susceptible people and if they don’t want to be obese they’re going to have to avoid these carbohydrates or at least reduce their consumption significantly.”

And although high fat, carbohydrate-restricted diets have been viewed as fads in the past, Gary believes that they can be valuable tools in weight loss.

Agreeing with him: