Terms & Definitions (1:06)

Critical Carbohydrate Level (CCL) – Is the maximum number of net carbohydrates that you can eat each day and still stay in ketosis. You can determine your individual CCL by either testing your urine with ketone test strips or with a blood ketone monitor. When using ketone urine test strips, once the strip doesn’t change color you have exceeded your CCL. If you are using a blood glucose monitor then when the reading is < 0.3 mMol, then you have exceeded your CCL. If you cannot afford to purchase ketone strips or a blood ketone monitor, most research indicates that on average eating less than 50 grams of carbohydrates a day you will enter a state of ketosis.

Critical Carbohydrate Level For Losing (CCLL) – Is the maximum number of net carbohydrates that you can eat each day and still lose weight. The CCLL is not monitoring whether you are in a state of ketosis, rather it is the level of carbohydrates you can eat and still lose weight.

Critical Carbohydrate Level For Maintenance (CCLM) – This is the maximum number of net carbohydrates you can eat on a daily basis and not gain any weight. Again, this is not a measurement of ketosis, but of measurement of body weight.

Who Was Robert Atkins (03:35)

Robert Atkins was an American cardiologist. During his medical internship, Atkins wrote “I had developed the reputation of being the biggest chow-hound in the hospital”. Because of his voracious appetite Atkins began to gain weight. How much he weighed is unknown, but in his book ‘Dr. Atkins Diet Revolution‘, he wrote “It wasn’t until 1963, another ten years of gaining, that I suddenly realized, seeing myself in a photograph, that I had three chins”. It was at this point that Atkins stated in his own words that he was “fat”, and that he had to do something about his obesity. The problem was, he loved to eat. Regarding his eating problem he wrote “I have a big appetite, but very little willpower, and even the thought of hunger scared me”. Dr. Atkins had read about Dr. Alfred Pennington’s clinical trials and theory. Dr. Pennington believed that obesity was caused not by overeating, but by a metabolic defect in which the body was unable to utilize extra carbohydrates for anything except for making fat.

The Pennington Studies – In the late 1940’s, Dr. Pennington placed twenty volunteers on a 3,000 calorie a day diet for three and a half months. During this time, they were allowed to eat anything they wanted except foods that contained sugar and starches which were replaced with fat and protein. At the end of his study, all of his volunteers stated that they did not have any hunger, they had more energy, and they never felt any fatigue while on this diet. On average, the participants lost 22 pounds, while lowering their blood pressure.

Dr. Bloom and Dr. Azar Studies – Bloom and Dr. Azar discovered that when carbohydrates were restricted or eliminated from the diet, the body burned all of it’s stored glucose (sugar) for energy. Once the bodies glucose reserves were depleted, the body shifted gears and the liver began to breakdown and process fat stores to produce ketones to fuel the brain and provide the body with an alternative energy source. The extra ketones that the body did not need as energy were then flushed out by the kidneys in the urine. It was the measurable presence of the ketone bodies in the urine that allowed Dr’s. Bloom and Azar to monitor the effectiveness of their experiments.

Atkins 1972 (7:28)

Atkins proposed that his patients eat all of the meat, fish, and fowl that they wanted, including all the fat. Eggs, butter, cheese, and heavy cream they wanted. They could drink unlimited amounts of coffee, tea, and diet drinks as long as they did not contain sugar. During their first week, vegetables were limited to a small green salad twice a day. Foods not allowed included: any foods containing sugar or starches such as bread, rice pasta, milk, fruit, fruit juices, and soft drinks, but diet soft drinks were allowed. Like Banting, Atkins allowed small amounts of liquor or wine, but no sugary mixers and no beer.

Atkins advised his patients to not be afraid of eating fat, and that fat did not make them fat. Fat he told his patients was actually a source of healthy energy that helped them to not feel hungry. He also advised his patients to not count calories, but to eat only when they were hungry, then stop eating. The original diet as proposed by Dr. Atkins in 1972, was pretty basic compared to the plethora of low carbohydrate diets that have come onto the scene in the last 40 years. You simply eliminated all carbohydrates from your diet and once you were in a state of ketosis, you began to add small amounts of carbohydrates back into your diet until you were no longer making ketones. This was how you determined your set point or as Atkins called it your ‘critical carbohydrate level’. Once you knew your CCL, then you knew how many carbohydrates you could eat each day to maintain a state of metabolic ketosis.

So essentially, Dr. Atkins original diet was a five week trial and error diet. You eliminate all carbohydrates from your diet for one week, and then each week for the next four weeks you would add a few grams of carbohydrates (about 5 grams a week) back into your diet. If at the end of each week your urine is still testing positive for ketones, then you advance to the next week.

Key points of the Atkins original diet plan. 1) Dr. Atkins was a cardiologist, and his primary goal for promoting this way of eating was to help his patients lose weight thereby reducing their risk for cardiovascular disease. 2) His goal was never blood sugar regulation, although some of his patients may have also been diabetics. 3) His original dietary plan as promoted in his book was pretty basic. This was the diet he used with his patients, and they had direct access to him and his clinic so they received all of the individualized support they needed. Dr. Atkins and his staff helped their patients to make individual dietary adjustments as needed. I do not think he ever envisioned the effect that his original book would have on the American diet scene. And 4) Atkins promoted a low carbohydrate diet that allowed his patients and readers to eat all the meats, and fats they wanted. He did not however, promote a high fat diet. In fact, this book never lists any percentages of recommended protein, or fat intake.

Atkins Original Diet Revolution Rules (p.138):

  1. Don’t count calories.
  2. Eat as much of the allowed foods as you need to avoid hunger.
  3. Don’t eat when you are not hungry.
  4. Don’t feel that you must finish everything on your plate just because it is there.
  5. Drink as much water or calorie-free beverages as thirst requires. Don’t restrict fluids…but it is not necessary to force them either.
  6. Frequent small meals are preferable*
  7. If weakness results from rapid weight loss you may need salt.
  8. Everyday take a high-strength multivitamin pill.
  9. Read the labels on “low calorie” drinks, syrups, and desserts. Only those with no carbohydrates are allowed.

* Current research indicates that frequent small meals keeps insulin levels elevated for longer periods of time throughout the day and this is recommended for diabetics or anyone who is insulin sensitive.

Atkins 1992 (14:40)

In 1992, Dr. Atkins completed the first major revision of the Atkins diet. His new book ‘Dr. Atkins New Diet Revolution‘ almost doubled in size, growing to 540 pages. In this updated version, Dr. Atkins provided his readers with a more detailed plan for losing and maintaining their weight loss based on his experiences of treating patients in his clinic over the last twenty years. This revision also included quite a bit more reference material that supported his claims regarding the benefits of eating a low carbohydrate diet. The biggest changes however were the amount of net carbohydrates you were allowed to eat when first starting the diet and his adoption of eating phases.

While the previous version of the Atkins diet focused primarily on getting you into a metabolic state of ketosis as fast as possible, the focus of this revision was to ease you into a state of metabolic ketosis. Instead of having his readers go “cold turkey” by eliminating all carbohydrates at once, his new diet started the reader out at 20 grams of net carbohydrates. You would then add small amounts of net carbohydrates (5 to 8 each week) back into your eating plan during the latter phases until you no longer lost or gained weight. This new diet plan was comprised of the following four phases: 1) The induction phase, 2) Ongoing weight loss (OWL) phase, 3) Pre-maintenance phase, and 4) Lifetime maintenance phase.

Key points regarding the ‘Dr. Atkins The New Diet Revolution’ diet. 1) This revision was written for mass consumption and it contains a lot of additional information not found in his original book. Information such as tips, strategies, and ways to troubleshoot your experiences during each phase of the ‘Atkins New Diet Revolution‘ as well as a number of low-carb recipes. 2) This diet, like his original 1972 diet is only ketogenic in the early phases. In my opinion, this revision focuses more on a low-carbohydrate lifestyle than one of metabolic ketosis, while the original ‘Atkins Diet Revolution‘ published in 1972 was full on keto, but not necessarily high fat.

Atkins 2010 (24:00)

In 2010, Eric Westman, Stephen Phinney, and Jeff Volek collaborated to update and revise the Atkins’ diet now titled ‘The New Atkins For a New You‘. Westman. Phinney, and Volek are considered some of the leading authorities on low carbohydrate and ketogenic diets. So what changed with the new Atkins Diet?

The New Atkins For a New You’ is basically the same as ‘Dr. Atkins New Diet Revolution‘. The names of the phases have been changed, and the starting point is divided into two separate categories based on the number of net carbohydrates you can eat each day. So if you need to lose more than 40lbs a day, then you follow the ‘Atkins 20’ guidelines. If you have less than 40 pounds to lose then you follow the ‘Atkins 40’ guidelines. The only difference between ‘Atkins 20’ and ‘Atkins 40’ is the starting number of carbohydrates you are allowed to eat each day. On the ‘Atkins 20’ program you start by eating only 20 grams of net carbohydrates a day. On the ‘Atkins 40’ program, you guessed it, you start out by eating 40 grams of net carbohydrates a day.

Their website at www.Atkins.com calls the ‘Atkins 20’ the original Atkins diet. What they mean by this is that the ‘Atkins 20’ is the same diet as the ‘Dr. Atkins New Diet Revolution‘, published from 1992 through 2002, not the ‘Atkins Diet Revolution‘ published in 1972. As I mentioned they simplified the name of the phases and list the carbohydrate range of each phase on their website. In Phase 1, you eat 20 – 25 grams of net carbs, Phase 2: 26 – 50 grams of net carbs, Phase 3: 51 – 80 grams of net carbs, and Phase 4: 81 – 100 grams of net carbs each day. Other than that, ‘The New Atkins For a New You’ is for all intents and purposes the same as ‘Atkins New Diet Revolution’. The new book does contain a lot of new and helpful information as well as scientific findings and research that validate the concepts and benefits of a ketogenic diet that have surfaced since the diet was updated in 2002.

You’ve Got Mail (28:25)

This week I have two different questions regarding net carbohydrates. While each is slightly different, they are both interrelated. Our first question comes from Roger W. who wrote “I hear the term net carbs and total carbs mentioned when it comes to keto. Should I be counting the total carbs or net carbs that I eat each day?”

Great question Roger, so here’s the short and simple answer to your question. When you are on a ketogenic diet, you are only counting net carbohydrates, not total carbohydrates. The theory behind counting only net carbohydrates is that our bodies gastrointestional system cannot absorb dietary. Since dietary fiber is passed through your body in the form of stool, you need to be able to figure out the amount of net carbohydrates there are in a product or recipe. Figuring out the amount of net carbohydrates is simple. When you are looking at the label of a product, subtract the amount of dietary fiber from the total carbohydrates, and what you have left is the amount of net carbohydrates per serving.

Martha E. writes in her e-mail “The package of a snack bars that I bought states that each bar has a total of 3 grams of net carbs, but when I subtract the fiber from the total carbs I get 11 net carbs, not 3. What am I doing wrong?

Well, Martha, you are not doing anything wrong, but you are being deceived by the makers of that product, and I will show you why. Many of the so-called diabetic friendly treats, snack bars, and “sugar-free” products get there sweetness from sugar alcohols instead of sugar. Sugar alcohols like dietary fiber are in theory not absorbed by the gastrointestinal system. This is why the snack bars that you are eating claim to only have 3 grams of net carbohydrates.

The only problem with this formula is that while sugar alcohols are in theory not absorbed by the gut, they can still raise your blood sugars. Because your blood sugar increases, you get an increased insulin response which causes you to store more fat. The other problem with sugar alcohols is that in some people they cause gastrointestional distress. The University Of Southern California, San Francisco states on their website “sugar alcohols are hard for the body to digest, the effect on blood sugar levels is less than standard sugar. When counting carbohydrates for products made with sugar alcohols, subtract half of the grams of sugar alcohol listed on the food label from the total grams of carbohydrate. Remember that because sugar alcohols are harder for your body to digest, eating too many sugar alcohols may cause digestive complaints like gas, cramping and diarrhea”.

Because we are talking about the Atkins diet in this podcast, let’s examine the nutritional label of their ‘Triple Chocolate Bar’. The box that this snack bar comes in states in bold letters on the front of the box ‘Only 4 Net Carbs’ per bar. The nutritional label lists total carbohydrates as 17 grams, dietary fiber as 5 grams and sugar alcohols as 8 grams. So in order to get the 4 net grams, Atkins subtracts the 5 grams of fiber plus the 8 grams of sugar alcohols from the 17 grams of total carbohydrates to get 4 net carbohydrates.

While the Atkins ‘Triple Chocolate Bar’ box claims it only contains 4 net carbs, the actual “effect” on your blood sugar levels is actually equivalent to 8 net carbs, not 4 net carbs. That’s because we have to account for half of the sugar alcohols. So Martha, to answer your question, I believe the nutritional label on the snack bars you mentioned effectively contains 8 grams of sugar alcohols just like the Atkins ‘Triple Chocolate Bar’ in my example.

While I personally believe that the formula used by manufacturers of subtracting all sugar alcohols from the total amount of carbohydrates to get a lower amount of net carbohydrates is a deceptive practice, it is not illegal. Unfortunately many people unknowingly eat twice the amount of carbohydrates than they thought they were eating because they believe what they read on the front of the package.

The reality is there are two separate formulas for determining the net carbohydrate count of a product or recipe. If the product or recipe contains no sugar alcohols, then you simply subtract the amount of dietary fiber from the total carbohydrates to get the amount of net carbohydrates. If a recipe contains sugar alcohols then you subtract the fiber, and only half of the sugar alcohols to get the correct amount of net carbohydrates.

If you have any questions or feedback regarding anything you have heard on this podcast, feel free to send me a e-mail at todd@ketoconfidential.net. Don’t forget to include your name and e-mail address in message. Keep in mind, that if you do not want me to use your name in a future episode of this podcast, then let please include that in your message

Recipe Of The Episode (33:40)

One of the best ways in which you can reduce the amount of carbohydrates in your salad is to make your own salad dressings. Dressings such as Ranch, Blue Cheese, Thousand Island, Creamy Italian, Creamy French and Catalina all have one common ingredient, and that is mayonnaise. Now you could use a commercial mayo in your dressings, but a better keto option would be to make your own, and that is the recipe featured in this episode.

The ingredients needed to make your own mayonnaise are pretty straight forward egg yolk, oil, lemon juice, vinegar, and seasonings of your choice. When making mayonnaise by hand you need to be able to use a whisk with your dominant hand while slowly adding or pouring the oil with your non-dominant hand. So if you have both hands busy, you need a way to keep the bowl from spinning all over the counter and landing on the floor. I use a plastic bowl that has a silicone coating on the bottom that works great and the bowl never moves when making mayonnaise this way.

In the restaurant, we had stainless steel prep counters and metal bowls and they would not stay in one place. The trick is to take a hand towel and soak it in water, squeeze out the excess, and fold it into a small square and place your bowl on top of the damp towel. This keeps the bowl from sliding around on your counter. We also placed damp towels under all of our cutting boards to keep them from sliding around on the counters.

While I still make mayonnaise by hand occasionally, my preferred method is to use my immersion (stick) blender. You can find complete instructions on how to make mayonnaise using your immersion blender by clicking on the link CulinaryYou Homemade Mayo.

Here is a lost of the following ingredients that you will need:

1 egg yolk

1 cup olive or canola oil

2 teaspoons fresh lemon juice
2 teaspoons white vinegar

1 teaspoon water
½ teaspoon iodized salt
½ teaspoon dry mustard or ¼ teaspoon prepared yellow mustard
¼ teaspoon sugar
¼ teaspoon white pepper

Remove the egg from the fridge and separate the egg yolk and place in a small bowl and allow to come to room temperature. Once the egg yolk has come to room temperature add the remaining ingredients to the bowl and whisk together for about 1 minute, or until the mixture is completely combined and slightly frothy.

Now is the time to start adding the oil. Initially you need to do this very slowly, a few drops at a time or a slow steady steam while continuously whisking until the mixture begins to form an emulsion. Once the egg and oil begin to come together, you can slowly increase the rate of the oil to a slow steady stream as you continuously whisk the contents. If the emulsion begins to separate stop adding the oil and continue to whisk the contents until the emulsion forms again.

Once your emulsion has fully formed and your mayonnaise appears complete, taste and adjust your seasonings to suit your personal preference, cover with a lid and put it in the refrigerator to chill. Because there are no stabilizers or preservatives, homemade mayonnaise has a refrigerated shelf life of 7 to 10 days.

Some Safety Notes To Consider

There is a slight risk when making homemade mayonnaise that you will not find in commercially prepared mayonnaise, and that is the risk of salmonella poisoning. The eggs we use come from our free range chickens so there is almost no risk. However, if you use raw unpasteurized eggs from your local supermarket, there is a still the very small risk of salmonella. You can of course buy pasteurized eggs thus avoiding the risk, but they do cost more.

While it is not recommended that women who are pregnant and or kids be on a ketogenic diet, I wanted to add this one safety disclaimer regarding raw eggs. Women who are pregnant, infants or those with compromised immune systems should avoid eating mayonnaise made with raw eggs unless they are pasteurized. While the risk is minimal, according to the CDC about 1 egg in 20,000 in the 1990’s was contaminated with salmonella. If someone in your family is pregnant, or you have infants or small children under the age of 5 then buy pasteurized eggs. While the risk is poisoning is minimal, and the topic is controversial, the ultimate choice is yours to make.

Ending (38:53)

If you enjoyed this episode of the Keto Confidential podcast and have found this content useful, then please subscribe, take a few seconds to rate this episode, and write a quick review about it so that others may benefit from this information. If you know someone that is struggling with obesity. type 2 diabetes, or both please share this podcast with them so that together we can help them overcome their struggles. Once again, I would like to thank you for listening. So until next time, be safe, and stay keto strong my friends.

Links:

CulinaryYou ‘Home made Mayo’ Recipe

Atkins: Low Carb Diet Program And Weight Loss Plan

How To Count Sugar Alcohols

References:

Atkins, Robert, M.D. (1972). Dr. Atkins’ Diet Revolution: The High Calorie Way To Stay Thin Forever. New York, NY: David McKay Company Inc.

Atkins, Robert, M.D. (2002). Dr. Atkins’ New Diet Revolution: The Low-Carb Approach That Has Helped Millions Lose Weight And Keep It Off. New York, NY: Harper.

Banting, William. (1863). Letter On Corpulence. London: Haerison.

Bloom, Walter L. M.D., Gordon J. Azar, M.D. Similarities Of Carbohydrate Deficiency And Fasting I: Weight Loss, Electrolyte Excretion, and Fatigue, Internal Medicine, 1963 (PP 333-337).

Counting Sugar Alcohols, Diabetes Education Online, University Of California, San Francisco. Accessed March 17, 2018.

Moody, Elizabeth, (1950) An Eat-All-You-Want Reducing Diet, Holiday Magazine, New York, NY

Pennington, Alfred W. “Obesity in Industry: The Problem and its Solution”, Industrial Medicine & Surgery, June, 1949, (pp 259 and 260).

Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2011). The Art And Science Of Low Carbohydrate Living. Beyond Obesity LLC.

Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2011). The Art And Science Of Low Carbohydrate Performance. Beyond Obesity LLC.

Westman, Eric, M.D., Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2010). The New Atkins For A New You: The Ultimate Diet For Shedding Weight and Feeling Great. New York, NY: Fireside.

 

Show Notes: KCP003 Banting 2.0 Diet

Terms & Definitions (2:00)

Fats – Fat is a major source of energy, and it helps you to absorb fat soluable vitamins and minerals. In fact, fat has twice the kilocalories of protein or carbohydrates. Certain fats like polyunsaturated fats are known as essential fats. That means, they are required for normal bodily function. The problem is that our bodies cannot make these essential fats so we must get them from the food we eat. Polyunsaturated fats are used to build cell membranes and the myelin sheaths that cover nerve fibers. They are also needed to help regulate blood clotting, produce muscle movement, and reduce inflammation. In addition, eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves your cholesterol profile as well as lowering triglyceride levels. Sources of these healthy or essential fats include: fish, meat, vegetables, nuts and seeds. We will examine fats in greater detail in another podcast, but what you need to know right now is that not all fats are not bad, and healthy fats do not make you fat.

Nutritional Ketosis – The metabolic process in which your body releases stored fat from the cells to be broken down by the liver to be used as your bodies primary energy source instead of carbohydrates. During this process of fat metabolism, the liver produces ketones as a replacement fuel source for the glucose that would normally come from carbohydrate metabolism. This is important because the brain can only burn either glucose or ketones, it cannot burn fat. You can monitor your state of ketosis by either using urine strips or a blood ketone monitor. According to the book “The Art and Science of Low-Carbohydrate Living”, a person is considered to be in a state of metabolic or nutritional ketosis when serum ketones range from 0.5 to 3.0 mMol.

Ketones – Ketones, are the byproducts of ‘ketosis’, the metabolic process that occurs when you restrict carbohydrate intake and the body no longer has any glucose to burn for energy. In the absence of carbohydrates the liver begins to breakdown your stored fat into ketones also know as ‘ketone bodies’ that it uses for fuel in place of glucose. Essentially you going from a “sugar burning” state to one in which your body burns ketones for energy. In other words, your body burns it’s own body fat for energy, a natural process which as humans we have evolved to do over thousands of years in order to survive during times of famine. That wraps up our terms or definitions for today, so lets get on to our main topic, The Banting 2.0 Diet.

 

The Authors (6:55)

Dr. Tim Noakes is a scientist, professor of exercise science and sports medicine, and a medical doctor. He is also an endurance runner and has written many books on exercise and diet. He created the ‘Noakes Foundation’ in 2012 to help combat the global obesity and diabetes epidemic. In addition, Dr. Noakes has been a strong proponent for the low-carbohydrate, high fat (LCHF) way of living.

Jonno Proudfoot is a South African chef, author, and long distance swimmer. Sally Ann-Creed, is a nutritional therapist, and author from South Africa who has written many books related to the low carbohydrate high fat lifestyle. Like Proudfoot, David Grier is also South African chef, and avid endurance runner.

The Phases: Observation, Restoration, Transformation, and Preservation (9:05)

Observation – During this phase you will start tracking a number of key attributes in order to help you to maximize the results of your eating program. This requires you to take note of some important personal information such as your physical measurements (weight, height, waist size etc…) as well as daily blood sugar, and blood pressure readings. The blood sugar and blood pressure readings are especially important if you are diabetic and taking oral diabetic medications. The same is true regarding anti-hypertensives as changes in weight and diet can effect both your blood sugar levels as well as your blood pressure. The goal of this phase is to give you a baseline of your physical attributes as well as your personal eating habits.

Restoration – During this phase all foods from both of the red lists (light and heavy) are omitted. It is during this phase that you will work on getting your ‘gut’ flora back to a healthy state by introducing what the authors call ‘fertilizer’ foods. The length varies, but in general it should last one week for each 5kg (11 lbs) between your current weight and your desired goal weight.

Transformation – During the transformation phase you can eat all of the foods you want from the green list, but can only eat a limited amount of foods from the orange ‘A’ list. All foods on the orange ‘B’, and both the red lists (light and heavy) are omitted. This is the stage of the Banting 2.0 diet that becomes ketogenic, causing your body to become a fat burning machine. This phase lasts as long as necessary until you meet your desired weight loss goals.

Preservation – During this phase you will begin to experiment with adding foods from the orange ‘B’ and the light red lists to determine which foods you can eat without gaining any weight. During this phase you can eat all of the foods that you want from the green list, exercise control when eating the foods from the orange list, and eat some foods from the light red list . Foods on the very red list are still forbidden. The goal of the preservation phase is to keep you feeling healthy while maintaining your weight loss while allowing you to enjoy some of the foods that you may have been missing while on this journey.

 

The Food Lists: Green, Orange, Red, and Grey (13:35)

The Green List – Contains foods that you can eat until your hunger is satisfied. 1) Fruits and green leafy vegetables (note that fruits in this group does not include ‘fruits’ that contain fructose). 2) Proteins which include all meats, poultry, and game, all naturally cured meats, all seafood, and eggs. 3) Condiments which include all vinegars, flavorings and other condiments as long as they are sugar-free, and contain no gluten, preservatives or vegetable oils. 4) Fats which include any rendered animal fat such as lard, tallow, duck or bacon fat. Butter or ghee (aka known as clarified butter), avocado oil, coconut oil, macadamia oil, olive oil, and mayonnaise (free of preservatives and seed oils) firm and hard cheeses, and finally most nuts and seeds. 5) Fertilizers or ‘gut healthy’ foods such as homemade bone broth, sauerkraut, kimchi, and naturally fermented pickles. 6) Drinks allowed include water, and caffeine-free herbal teas.

The Orange List – Divided into two categories labeled ‘A’ and ‘B’. Some foods on the orange list have some health benefits, according to the authors their consumption may hinder your weight loss plans if you eat to much of them. Foods on the Orange ‘A’ list can be eaten to satisfaction during the observation, restoration and preservation phases of the diet, but should be eaten sparingly during the transformation phase of the diet. Orange ‘A’ foods include: 1) Some root vegetables, berries, and a variety of squashes. 2) Dairy such as cottage cheese, milk, milk substitutes (almond, coconut, rice and hemp), soft cheeses such as mozzarella, feta, and ricotta, and full fat cheeses such as camebert, gorgonzola, and roquefort. 3) Nuts and homemade unprocessed sugar-free nut butters.

Foods on the Orange ‘B’ list can be eaten to satisfaction during the observation, restoration and preservation phases of the diet, but are prohibited during the transformation phase of the diet. Orange ‘B’ foods include: 1) Fruits, 2) All legumes, chickpeas, kidney beans, black-eyed peas, peanuts, lentils, and alfalfa sprouts, and 3) Fertilizers or ‘gut healthy’ foods such as water kefir, and kombucha.

The Light Red List – Contains foods that should almost never be eaten, and may hinder your weighte. According to the authors, many of the ingredients in the foods on this list may make you store fat and should be eaten with caution. Foods on the light red list include: 1) Vegetable juices (with no added fruit juice) and smoothies, 2) Treats and chocolate which includes dark chocolate 80% or greater, dried fruits, honey and pure maple syrup, 3) Gluten-free grains and grain products, 4) flours of any type including almond and coconut flours.

The ‘Really Red’ List – Contains foods that should never be completely eliminated from your eating program. Without cutting out these foods from your diet, you will have no chance of entering the fat burning state of ketosis. Foods on the ‘Very Red’ list include: 1) Any food with added sugar, all potato chips and related products, most fast food (unless you know the brand and the ingredients used) sugary condiments such as ketchup, marinades, and salad dressings unless they are sugar free, 2) Sweet things, all candy or products that contain any type of sugar including breakfast, protein, or energy bars. Artificial sweeteners such as aspartame, saccharin, and acesufame K. Anything with fructose, glucose, lactose, agave, or any type of canned, sugar-cured or pickled foods. 3) All-foods containing gluten such as bread, pasta, cereals, crackers, or frozen breaded products. 4) Drinks such as energy drinks, diet soft drinks, and commercial fruit juices, commercial iced teas., 5) Dairy-related products, including all types of milk, coffee creamers, ice cream and commercial frozen yogurts., 6) Bad fats such as all industrial seed and vegetables oils such as canola oil, corn oil, cottonseed oil, rice bran oil, sunflower oil and safflower oil. In addition, all forms of butter spreads, margarine and shortening should be avoided., And lastly, 7) Processed proteins such as commercially prepared sausages and lunch meats as well as sugar-cured meats.

The Grey List – Contains specific foods that are neither approved nor disapproved. Foods in this category are not necessarily harmful, and may provide some benefits, but they violate some of the specific Banting 2.0 guidelines. This category contains a lot of the commercial and homemade keto style snacks which use artificial sweeteners and protein alternatives.

The authors of the Real Meal Revolution believe that sweetness drives appetite irregardless where it comes from, therefore they are opposed to most natural and artificial sweeteners and the products that contain them. While sugar alternatives satisfy people’s craving’s and help them to wean off sugar, the authors do not consider them real foods and therefore should be avoided.

Foods on the Grey list include: 1) Treats such as Banting baked goods including cakes, cupcakes or any sugar-free desserts such as candy, cookies, ice-cream and frozen yogurts. 2) Sweeteners such as erythritol, isomalt, stevia, sucralose, and xylitol. 3) Drinks such as protein shakes, supplements, and all alcoholic beverages, and 4) Plant based proteins such as fermented tofu, soy, and pea protein.

Keep in mind, the focus of the food lists in the ‘Real Meal Revolution’ diet is on what they call “whole foods”. So they do not promote the eating of pre-processed or what they consider to be “unnatural” or “artificial” foods, and this may be their biggest reason why they do not like to promote artificial sweeteners. Regardless of the reason, when it comes to artificial sweeteners, they are not necessarily forbidden, but they are not recommended either. You can find a complete down loadable copy of the Banting 2.0 approved food list on their website at www.realmealrevolution.com

So, is the Banting 2.0 diet ketogenic? If you followed the eating plan as presented I their book, the simple answer would be no it is not a ketogenic diet, rather it is a low carbohydrate high fat diet. I say this because of all of their four phases of the diet 1) Observation, 2) Restoration, 3) Transformation, and 4) Preservation. Only the third phase transformation, places you in a state of metabolic ketosis.
Having said that, if you pursue the Banting 2.0 diet and stop in phase three, and do not progress to phase four the preservation phase, then yes this would be a ketogenic diet.

Remember, it is the reduction of your daily carbohydrate intake that promotes a state of nutritional ketosis. As mentioned in episode 2 of the keto confidential podcast, Dr. Phinney in the ‘Art And Science Of Low Carbohydrate Living’ writes that a state of nutritional ketosis “begins for most adults when total carbohydrates are restricted to less than 60 grams per day along with a moderate intake of protein”. The key phrase to keep in mind here is “for most adults”. For those of us who are diabetic, Phinney writes “maintaining a state of nutritional ketosis usually requires holding daily carbohydrate intakes in the 20 – 50 gram per day range”. So, in theory, any diet in which the total carbohydrate count consumed in one day is less than 50 grams is considered to be ketogenic.

 

You’ve Got Mail (23:58)

I received an e-mail from James, Marci, and Stacy each of which essentially asking whether I have a Facebook group? And or will I be starting one in the near future?” The simple answer is ‘no’, I have thought about this hard and long, and to be honest, I simply do not have the time to monitor such a group. There are several problems with Facebook groups that I do not like. First, they are simply hard to monitor and control. Second, the number of sure “meanness” and “berating” of individuals that I have seen and experienced on Facebook keto groups is really quite appalling, the third and most important reason is Facebook is designed as a social media platform, and it is not a discussion based application. It is a “hey look at me!” platform, not a what can I do to help your platform. What I mean by this is that it it hard to follow any specific thread or message on Facebook, which makes it inadequate at best for intensive personal interaction.

In fact, I no longer participate in any keto Facebook groups. Rather, I am an active member of the ‘Ketogenic Forums’ which were created and owned by Carl Franklin and Richard Morris, the hosts of the ‘2 Keto Dudes Podcast’. I have found that the ‘Ketogenic Forums’ hosted by the 2 Keto Dudes are a safe place for new and experienced keto followers to go and find information as will as positive social interaction. Let me emphasize, that neither I, nor is this podcast associated or affiliated with the Ketogenic forums. I am not an administrator on this site, I am simply another user in the forums, so please do not ask them about any questions related to this podcast on the forums. If you have any questions please shoot me an e-mail at todd@ketoconfidential.net and I will get back to you as soon as humanly possible. Just keep in mind that like most of you, I have a family and full time job in addition to writing and producing this podcast.

If you have any questions or feedback regarding anything you have heard on this podcast, feel free to send me a e-mail at todd@ketoconfidential.net. Don’t forget to include your name and e-mail address in message. Keep in mind, that if you do not want me to use your name in a future episode of this podcast, then let please include that in your message.

 

Recipe Of The Episode (26:10)

The recipe for his week is ‘Egg Roll’ in a bowl. While the original recipe called for using ½ of a small green cabbage and ½ small red cabbage, as well as one carrot, shredded, we opt to go the easy route and use a 16 ounce package of coleslaw mix. Our local Walmart carries a 16 ounce prepackaged coleslaw mix that contains both types of shredded cabbage as well as julienne carrots already in the bag. Using this tri-colored coleslaw mix isnot only quick, it is inexpensive at $1.48 per bag. Before you start making this recipe I suggest that you use a 5-quart saucepan as it has higher sides and although this recipe will cook down quite a bit, it is hard to stir the coleslaw or shredded cabbage because it takes up a lot of space before it has cooked down.

1 pound of breakfast sausage or ground pork or ground beef
16 ounces of packaged tri-colored coleslaw mix
1 ½ cups bean sprouts (optional)
½ onion, diced
1/3 cup soy sauce
3 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon sesame oil
1 teaspoon ginger paste
½ teaspoon black pepper

Combine the soy sauce, olive oil, sesame oil, and ginger paste in a small bowl or measuring cup and set aside for later use. You want to start the cooking process by browning the sausage or ground pork. If you are using breakfast sausage, then you will not need to add any olive oil to the pan because of the higher fat content of the sausage. If you choose to use lean ground pork or beef, then you will need to add some additional olive oil to your skillet before browning the meat. Once you have the meat completely cooked, then remove it from the heat and place in another container. Of course you want to leave any fat or oil in the pan and then add your diced onions and cook them just until they become translucent. Once the onions are nice and soft, then add the coleslaw mix to the saucepan. Stir the coleslaw to coat it with the oil, then add the soy sauce mixture to the pan and cook until the cabbage mixture is to your liking. Some people prefer the texture to be more aldente, but we cook ours until it is softened similar to what you would find in the inside of an egg roll.

You can find the complete article for making egg roll in a bowl along with the nutritional information on my keto food blog ‘CulinaryyoU’ at www.culinaryyou.blogspot.com, or by visiting my website www.ketoconfidential.net and clicking on the like on the main page. Or you can simply follow the link that is included in this episodes show notes at www.ketoconfidential\banting2.0

 

Ending (29:14)

Well that wraps up this episode of the Keto Confidential podcast. If you enjoyed this podcast and have found this content useful, then please subscribe, take a few seconds to rate this episode, and write a quick review about it so that others may benefit from this information. If you know someone that is struggling with obesity or type 2 diabetes, please share this podcast with them so that together we can help them with their struggles. Once again, I would like to thank you for listening. So until next time, be safe, and stay keto strong my friends.

 

Links:

The Banting 2.0 (Real Meal Revolution) Website

CulinaryYou ‘Egg Roll In A Bowl’ Recipe.

Purchase On Amazon: The Real Meal Revolution: The Radical, Sustainable Approach to Healthy Eating

Purchase On Amazon: The Real Meal Revolution 2.0: The upgrade to the Real Meal Revolution.

 

References:

Noakes, Tim, Proudfoot, Jonno, Ann-Creed, Sally, Grier, David. (2014) Real Meal Revolution: The Radical, Sustainable Approach To Healthy Living., Constable & Robinson.

Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2011). The Art And Science Of Low Carbohydrate Living. Beyond Obesity LLC.

Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2011). The Art And Science Of Low Carbohydrate Performance. Beyond Obesity LLC.

Show Notes KCP002: The Banting Diet

 

Terms & Definitions (2:49)

Carbohydrates – Carbohydrates are found in almost every type of food we consume, and while they come in a wide variety of forms, the most common types of carbohydrates are sugars, fibers, and starches. The basic role of carbohydrates is to provide the body with glucose, that can then be used as energy to fuel the body. One gram of carbohydrates provides the human body with 4 kilocalories (kcal) of energy.

For the non-diabetic person, carbohydrates are not necessarily a problem. But for those of us who have a metabolic disorder like diabetes, 1 gram of carbohydrates can raise our blood sugar by 6 to 8 mg/dl. For example, that regular size, not the king-size snickers bar that you just ate contains 33 grams of carbohydrates which will raise your blood sugar by 198 – 264 mg/dl. In addition, any carbohydrates that are not immediately used for energy are then converted into fat and stored for later use. So the bottom line is that carbohydrates not only raise your blood sugar, they make your fat.

Low Carbohydrate Diet – A low carbohydrate diet is any diet that restricts total net carbohydrates to less than 100 – 125 grams per day. Considering that on average a so-called “balanced” diet generally contains about 300 grams of net carbohydrates per day, 100 – 125 grams seems quite low. On the other hand, if your goal is to get into a state of nutritional ketosis, then you may only be able to eat 20 – 50 grams or less of net carbohydrates a day. If this is the case, then a diet in which someone eats 100 – 125 grams of carbohydrates doesn’t really appear to be low carbohydrate.

So, depending on your perspective, this amount of daily carbohydrate intake may seem really high or low. This is where many people get confused when they hear someone talking about a low carbohydrate. Many people new to this way of eating assume that if a diet is considered a low-carbohydrate diet then it is a ketogenic diet, but that is not always the case. I am a diabetic, and my personal goal is to keep my net carbohydrates less than 20 grams a day. In addition, there are many people who do not consider a diet to be ketogenic unless you keep your total net carbohydrates for the day less than 20 grams, but this is not necessarily true.

Ketogenic Diet – Is a low carbohydrate, moderate protein, high fat diet in which the total number of carbohydrates consumed in a day keeps you in a state of metabolic ketosis. Generally any diet in which the total carbohydrate count consumed in one day is less than 50 grams is considered to be ketogenic. Carbohydrate restrictive diets such as a ketogenic diets promote the process of ketosis for fat burning and blood sugar control.

 

The Banting Diet (07:40)

William Banting was a notable British undertaker that suffered from obesity. At 5′ 6′ he weighed 202 pounds and as he stated could not tie his own shoes and had to walk down the stairs backward, nor could he walk very far without being winded. After seeing several medical advisers, Banting finally discovered Dr. William Harvey. Dr. Harvey had recently been attending some lectures by the physiologist Claude Bernard in Paris where one of the topics was how to treat patients with diabetes using a low carbohydrate diet. Based on the information gained in these lectures, Dr. Harvey believed that both sugar and starchy foods caused obesity and that it’s effects could be reversed by avoiding foods that contained starch and sugars such as bread, butter, milk, sugar, beer, carrots, turnips, beetroot, parsnips and potatoes and any other foods that were saccharine (excessively sweet).

Following this diet, Banting lost 35 pounds in 38 weeks (9 ½ months), and eventually lost a total of 52 pounds, and reduced his waist by 12”. Banting’s health dramatically improved to the point in which he stated he felt better than he had for more than twenty years. He could now walk up and down stairs easily, his joints no longer hurt, he had extra energy and was no longer easily winded. Banting was so happy with his results that in 1863, he wrote and published his now famous ‘Letter On Corpulence (Obesity)’. By 1869, his pamphlet had sold more than 63,000 copies with all proceeds going to a variety of charitable organizations.

In 1863, William Banting self published his ‘Letter On Corpulence (Obesity)’. The first 2,500 pamphlets he had printed, he gave away for free to anyone who wanted a copy. After that copies were sold at cost. In these pamphlets he wrote down his low carbohydrate way of eating and how it affected his health.

Foods Allowed: Most vegetables (see below), any meat or wild game, (except pork or veal), although bacon is allowed. Any fish (except salmon and herring), Any fowl, coffee, tea, red wine, and hard liquor. Foods Allowed In Moderation: Fruit, toast, and rice. Foods Not Allowed: Bread, butter, milk, cheese, sugar, beer, carrots, turnips, beetroot, parsnips and potatoes. Fatty meats such as pork (bacon is allowed) and veal.

Breakfast (Between 8 – 9AM)– 4 to 5 ounces of any meat, fish, or fowl, large cup of tea without any milk or sugar, 1 ounce dry toast (6 ounces solid food, 9 ounces liquid).

Lunch (Between 1 – 2PM) – 5 to 6 ounces of any fish except salmon, or any meat except pork, any kind of poultry or game, any vegetables except potato, 1 ounce of dry toast, and two or three glasses of claret, sherry, or Maderia (10 to 12 ounces solid food, 10 ounces liquid).

Tea ( 5 – 6PM) – 2 or 3 ounces of fruit, a rusk (tea biscuit) or two, large cup of tea without any milk or sugar (2 to 4 ounces solid food, 9 ounces liquid).

Supper (9PM) – 3 to 4 ounces of any fish except salmon, or any meat except pork, with a glass or two of claret (4 ounces solid food, 7 ounces liquid).

Nightcap (optional) – A tumbler of grog (gin, whiskey, or brandy without sugar) or a glass or two of claret or sherry.

While the Banting diet was considered one of the first low carbohydrate diets to become popularized. It is interesting to note that there are still some foods on the approved list that today we would consider to be too high in carbohydrates to be included in a low carbohydrate diet. Foods such as rice, toast, fruits, and tea biscuits which can still contain a moderate amount of carbohydrates were allowed in moderation. In addition, butter, pork, veal, salmon, herrings and other foods that were considered to be to high in fat to be healthy and were to be avoided. So we can see there was still some fear that fatty foods made you fat and should be avoided.

Although Banting listed his personal individual meal plan in his pamphlet as an example of the diet he followed, he stated that the quantity of the food eaten should be dictated by one’s individual hunger, not a specific regimen. He also surmised that the quality of the food was more important that the quantity. Banting did not necessarily believe or recommend that a person needed to eat four meals a day, rather he wanted his readers to know specifically what he ate and when each day. In essence, he encouraged people to eat according to their appetite as long as they ate the approved foods.

By examining Banting’s personal meal plan it appears he consumed somewhere between 50 and 80 grams of carbohydrates per day. This would indeed make it a low carbohydrate diet, however I am not sure that I would call it a high fat diet due to the fact that he recommended restricting high fat foods such as butter, heavy cream, cheese, pork, veal, and fatty fish such as salmon and herring. What we see however is that even 150 years ago it was proven that a low carbohydrate diet, moderate fat diet was effective in reversing obesity.

The Banting diet is still popular today, and has undergone quite a bit of revision over the last 150 years. But it has been over shadowed by more popular diets such as ‘Atkins’, ‘LCHF’, and the ‘Paleo Diet’. There are plenty of websites that have information regarding the Banting diet with revised foods lists, and other nutritional information. You can also read an online copy of Banting’s original ‘Letter On Corpulence (Obesity)’ by clicking on the highlighted link.

 

You’ve Got Mail (21:08)

Sarah asks what was the most difficult thing that I encountered when starting on my ketogenic diet?

 

Recipe Of The Episode (24:00)

There are a lot of different approaches to making bone broth. The most common is either cooking the broth on the stove on in a slow cooker for 12 to 24 hours. There is however a faster and more efficient way, and that is to use a pressure cooker. I believe the best bone broth comes from cooking one or two whole birds and reserving the cooking liquid and then after you have de-boned the carcasses for other meals, add the bones back to the cooking liquid and add the remaining ingredients. Making bone broth this way gives the final product a depth of flavor that cannot be beat. However, many people make excellent tasting bone broth with just leftover bones. The following recipe makes about 2 quarts of bone broth.

2 to 3 pounds beef, chicken, pork, or rabbit bones
1 bay leaf
2 tablespoons of raw apple cider vinegar, with the Mother
1 teaspoon kosher salt
1 teaspoon black pepper
mirepoix, optional (see below)

Place bones in your electric pressure cooker and add the remaining ingredients. Add enough water until the pot is ¾ full (my instant-pot holds 4 liters, so I fill it with liquid to the 3 liter line).

Let the bones to sit in the water with the vinegar for 30 minutes. The idea behind this is that this allows the vinegar to begin to soften the bones and helps to leech out the minerals from the bones into the broth. This increases your cook time, and to be honest, I do not think that it matters when you are using a pressure cooker, but I do not mind the additional wait time.

If you are using an Instant-pot electric pressure cooker, Select the ‘Soup’ button and change the pressure setting to ‘low’. Then set the cook time for 2 hours (120 minutes). When the timer is goes off, unplug your Instant-pot and allow it to depressurize naturally.

All that is left to do is to strain the broth through a fine mesh strainer and discard the bones and or any vegetables or herbs that you may have added to the pressure cooker. Taste and adjust the seasoning as necessary. We like to store some of our bone broth in individual one cup portions and the remaining in glass Mason canning jars which we can for later use. Smaller portions of bone broth can be put in plastic ice cube trays and frozen, then stored in zip-lock bags in the freezer. This makes it easy to heat up a few cubes if you just want a hot cup of bone broth or need to add body to a soup or sauce.

So that’s the quick and easy way to make bone broth, but if you want to take your bone broth to the next level then you need to roast the bones. The roasting of beef, pork, and lamb bones in the oven adds a depth of flavor that you just do not get from simply boiling the bones. The great thing is that it only takes about half an hour. To roast the bones, pre-heat your oven to 400 degrees then place the bones in a roasting pan in a single layer, and lightly coat them with olive oil and place them in the oven and set your timer for 25 minutes. When the timer goes off check the bones, they should be a deep rich brown color. If they are not, then roast for another 5 – 10 minutes.

Once the bones have been roasted to perfection, toss them in your stockpot of pressure cooker. Now another key to developing great flavor is to take a small amount of hot water and add it to the roasting pan after you have removed the bones. Then take a wooden or plastic spoon and carefully scrap all the bits from the pan (aka fond) and add them to your stockpot or pressure cooker.

Think of this base recipe as a blank canvas and you are the artist. You can add so many different vegetables, herbs and aromatics to this basic bone broth depending on your personal tastes. Some of my favorite additions in no specific order are: garlic, ginger, lemongrass, cilantro, red pepper flakes, thyme, rosemary, kombu (dried seaweed), and Korean red pepper paste (gochujang). The skies the limit, so experiment and enjoy your creations.

 

Links:

 

Todd’s Instant Pot Bone Broth Recipe

Banting’s Letter On Corpulence

 

References:

Banting, William. (1863). Letter On Corpulence. London: Haerison.

Eenfeldt, Andreas, M.D. (2014). Low Carb, High Fat Food Revolution: Advice And Recipes To Improve Your Health And Reduce Your Weight. Skyhorse Publishing.

Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2011). The Art And Science Of Low Carbohydrate Living. Beyond Obesity LLC.

Phinney, Stephen M.D., Volek, Jeff, Ph.D. (2011). The Art And Science Of Low Carbohydrate Performance. Beyond Obesity LLC.

Show Notes (KCP001)

Keto Confidential Podcast: In The Begining, How Our Diet Has Changed Over 12,000 Years.

Terms & Definitions (0:50)

Body Mass Index (BMI) – Is the measurement of a persons body fat based on their weight in relation to their height to assess a persons overall percentage of body fat. A person with a BMI greater than 25 is considered overweight, greater than 30 obese, and greater than 40 extremely obese. While BMI is not the most accurate measurement of obesity, it is the measurement that is most often used by physicians.

Empty Calories – A term applied to foods and beverages that supply food energy but contain little or no other nutritional value. These foods are composed primarily of sugar, triglycerides, and or refined flours. Foods considered empty calories are soft drinks, energy drinks, white bread, chips, french fries, cake, cookies, sweets, candy, fruit-flavored fruit juices, and other beverages or foods containing mostly added sugars.

Paleolithic Man 120,000 BC. (2:00)

Some Common Hunter / Gather Diets
Inuit Diet: 95% animal protein and fat, 5% fruits and vegetables.
Hiwi Diet: 78% animal protein and fat, 5% fruits and vegetables, 15% roots and tubers.
!Kung Diet: 15% animal protein and fat, 20% fruits and vegetables, 2% roots and tubers,
60% nuts and seeds, 3% milk and corn meal.
Hadza: 57% animal protein and fat, 13% fruits and vegetables, 30% roots and tubers.

Middle Ages (500 – 1500), (6:02)

Agricultural Based Diet:

Nobility: 65 – 70% carbohydrates, 15 – 25% protein, 5 – 10% fat
Clergy: 75 – 85% carbohydrates, 10 – 15% protein, 5 – 10% fat
Commoners: 80 – 90% carbohydrates, 5 – 10% protein, 5% fat

800 – 900 The Arabian Expansion and Conquest Of Southern Europe.
1100 – 1300 The Crusaders bring sugar back to the Holy Land.
1390’s New technologies make the extraction of sugar juice easier and more profitable.
1480’s Sugar production begins in the Canary Islands.
1501 The first sugar is harvested in Haiti.

The common man or peasant was tied to the land (serifs). Dietary restrictions were enforced by the Church and wealthy land owners. Only the wealthy and clergy could afford to eat meat on a regular basis. The majority of carbohydrates came in the forms of rough coarse bread made for barley or rye, and or a porridge made of these same grains. Vegetables, fruit, and local herbs may have also been added to the porridge, as well as meat when it was available. In general, only the wealthy and clergy could afford to eat soft wheat bread or meat on a regular basis. The poor are plagued with rickets and scurvy, obesity is only noted in the nobility and clergy.

Early America 1700 – 1898 (12:45)

Agricultural Based Diet:

60 – 65% Carbohydrates, 15 – 21% protein, 18 – 23% fat.

1620 The first settlers arrive in America from England.
1621 Settlers learn to plant corn from local Indian tribes.
1765 The American Revolution or War For Independence begins.
1770 It is recorded that in British citizens now consume 5 times more sugar than they did in 1710.
1775 The Massachusetts Provincial Council sets ration guidelines for Colonial soldiers.
1783 The American Revolution or War For Independence ends.
1813 The process for refining sugar is developed making sugar production even more profitable.
1820 The average American consumes about 5 pounds of sugar a year.
1852 The process for separating sugar from molasses is developed.
1873 – Edmond LaCroix developed the system to produce refined white flour.
1876 Root beer was first bottled for mass production.
1885 Charles Aderton invents Dr. Pepper in Waco, Texas.
1886 Dr. John Pemberton invents Coco-Cola in Atlanta, Georgia.
1890 The average American consumes about 39 pounds of sugar a year.
1898 Caleb Bradham invents Pepsi-Cola.

New agricultural practices, brought about increased productivity. Selective breeding, crop rotation, and mechanization freed up a large part of the world’s population which helped fuel the industrial revolution. It was also during this time that sugar produced from sugarcane planted and cultivated in tropical climates began to become more accessible to the general population.

The majority of carbohydrates came in the forms of rough coarse bread made for barley, rye, and corn, or a porridge made of these same grains. Vegetables, fruit, and local herbs may have also been added to the porridge, as well as meat when it was available. The colonial farmer had more access to fresh vegetables, and meat, especially on the frontier reducing the incidences of rickets and scurvy. Soft English wheat and sugar were in still expensive in the 1700’s and only consumed by the wealthy until the mid 1800’s. The urban poor that moved to the cities during the Industrial revolution were especially plagued with rickets and scurvy.

The Modern American Diet (21:23)

Agricultural Based Diet:

1910 – Calories 2390, 55% carbohydrates, 11% protein, 31% fat.
12% of carbohydrates come from refined sugar or products containing refined sugar.
1950 – Calories 2160, 50% carbohydrates, 12% protein, 40% fat.
23.6% of carbohydrates come from refined sugar or products containing refined sugar.
1970 – Calories 2200, 46% carbohydrates, 12% protein, 43.3% fat.
23.6% of carbohydrates come from refined sugar or products containing refined sugar.
1990 – Calories 2405, 50% carbohydrates, 15.5% protein, 33.5% fat.
38.3% of carbohydrates come from refined sugar or products containing refined sugar.
2010 – Calories 2600, 50% carbohydrates, 16% protein, 33.1% fat.
51.5% of carbohydrates come from refined sugar or products containing refined sugar.

1900 Millers start bleaching flour by adding chemicals destroying any remaining nutrients.
1900 Milton Hershey starts producing the ‘Hershey Bar’, the first chocolate bar in America.
1900 The average American consumes about 42 pounds of sugar a year.
1911 Crisco began being sold in America.
1920 The average American consumes about 60 pounds of sugar a year.
1950 Although it has been around since the 1900’s, fast food begins to become a staple of the
American diet.
1950 The average American consumes about 74 pounds of sugar a year.
1970 The average American consumes about 80 pounds of sugar a year.
1970 Americans spend 42.8 billion dollars on fast food.
1990 The average American consumes about 90 pounds of sugar a year.
1990 Americans spend 239.3 billion dollars on fast food.
1997 Red Bull energy drink introduced in America.
2000 Americans spend 350 million dollars on energy drinks.
2002 Monster energy drink developed in America.
2009 AMP energy drink introduced in America by Pepsi-Co.
2010 The average American consumes about 128 pounds of sugar a year.
2010 Americans spend 586.7 billion dollars on fast food.
2012 Americans spend 12.5 billion dollars on energy drinks.
2015 The average American consumes about 130 pounds of sugar a year.
2015 Americans spend 745.6 billion dollars on fast food.

By 1900, most mills were bleaching flour by adding chemicals or gasses to improve the baking qualities and appearance of the finished product. Unfortunately, bleaching destroys the natural nutrients in the flour and additional nutrients have to be added back in, a process known as enriching. In addition, during the last 200 years Americans went from eating on average 5 pounds of sugar per person per year to about 130 pounds of sugar per person a year. That’s about 24 times more sugar than our great, great grand parents consumed. This combined with an increased number of Americans working in white collar jobs and a more sedentary lifestyle have led to skyrocketing levels of obesity and type 2 diabetes.

Ketosis & The Ketogenic Diet (32:50)

Calorie restricted diets just do not work because of the constant hunger that most dieters experience cause them to return to their previous eating regimen. A ketogenic diet allows you to eat until your are satisfied without having any hunger pains.

Recipe Of The Episode: (36:30)

Keto Liquid Coffee Creamer (French Vanilla)
Nutritional Information (French Vanilla)
Per Tablespoon – Calories 51, protein 0 grams, fat 5 grams, carbohydrates 0.42 grams

You can check out the complete article on how to make your own ketogenic coffee creamers on my keto food blog by clicking on the following link ‘LCHF French Vanilla Creamer.

Wrapping It Up (41:05)

References:

Agriculture, Declining Mobility Drove Humans’ Shift To Lighter Bones: John Hopkins Medicine, May 18, 2015. Accessed December 17, 2017.

Chocolate Class, Britian’s Sweet Tooth Revolution: Sugar Consumption from 1700 to 1900, Chocolate Class: Multimedia Essays On Chocolate, Culture And The Politics Of Food, March 13, 2015.

Cheng, Dong, Prevalence, Predisposition, And Prevention Of Type II Diabetes, U.S. National Library Of Medicine National Institutes Of Health, October 18, 2005.

Center For Disease Control And Prevention, New CDC Report: More than 100 million Americans Have Diabetes Or Prediabetes. CDC, July 18, 2017, Accessed January 1, 2018.

Cummins, Joseph, During The Early 1800s, Most Americans Earned Their Living As What?, Sciencing, April 25, 2017.

Dobmeier, Christine, Should Your Diet Like It’s 1812?, Baltimore Sun, June 12, 2012.

Ferdman, Roberto, How Corn Made It’s Way Into Just About Everything We Eat, Washington Post, July 14, 2015.

Gibbons, Ann, The Evolution Of Diet, National Geographic, February 2013.

Gortner, Willis, Nutrition In The United States 1900 to 1974, U.S. Department Of Agriculture, Agricultural Research Service, November 1975.

Group, Edward, DC, NP, The Hidden Truth About Enriched Flour, Global Healing Center, Updated March 29, 2017.

Health Library, A History Of American Eating Habits, Winchester Hospital, Accessed February 11, 2018.

Jabr, Ferris, How To Really Eat Like A Hunter Gather: Why The Paleo Diet Is Half-Baked, Scientific American, June 3, 2013.

Komlos, John, and Barbec, Marek; The Evolution Of BMI Values Of U.S. Adults: 1882 – 1986, August 31, 2010.

The Crops Of 1860, And Their Influence Upon Commerce And Industry, The New York Times, August 4, 1860.

The State Of Obesity: Better Policies For A Healthier America, Obesity Rates & Trends Overview, The Robert Wood Johnson Foundation, Accessed January 22, 2018.

Restaurant Industry Food And Drink Sales In The United States 1970 – 2017, Statista, Accessed January 1, 2018.

Rupp, Rebecca, Prehistoric Dining: The Real Paleo Diet, National Geographic, April 22, 2014.

Sugar: The Bitter Truth, Kolp Institute, November 5, 2012, Accessed January 15, 2018.

European Association For The Study Of Obesity, Obesity Facts & Figures, World Health Organization Fact Sheet, Accessed February 20, 2018.

Show Notes (KCP000)

Keto Confidential Podcast: Introduction, About Me And My Struggles With Diabetes And Obesity.

My name is Todd Gamel, I am a 55 year old white male with eighteen years of restaurant experience in which I earned three culinary degrees (AAS Culinary Arts, AAS Baking & Pastry, and AAS Hospitality Management. At the age of 40, I left the culinary world behind me to pursue a career in medicine. For the past fourteen years I have worked in the medical field as a nurse, the last 11 years in the intensive

My Health History (before keto)

5’9”, 248 lbs, 46” waist
Hypertension (lisinopril 40mg), Diabetes Type II with a Hgb A1c 7.3, (Lantus Insulin, Metformin 1000mg BID, Trulicity).

My Health History (22 months keto)
5’9”, 170+ lbs, 32” waist
Normal Blood Pressure (off lisinopril), Normal Hgb A1c (Off Insulin and Trulicity), but continue to take Metformin 500 twice a day by choice.

My Lab Work

Note: The normal range of Hgb A1c for non-diabetic patients is 4 – 6. Three months after being on a ketogenic diet my hemoglobin A1c was already normal and I the non-diabetic range.

April 6, 2016, Hgb A1c 7.3 (pre-keto)
September 8, 2016, Hgb A1c 7.1, LDL 38, HDL 34, Total Cholesterol 92, Triglycerides 101
December 15, 2016, Hgb A1c 5.5
June 15, 2017, Hgb A1c 5.1, LDL 56, HDL 62, Total Cholesterol 128, Triglycerides 51
June 6, 2018, Hgb A1c 5.2, LDL 58, HDL 120, Total Cholesterol 120, Triglycerides 41

After 22 months on a ketogenic diet I have no signs of high blood pressure, diabetes, or heart disease. I attribute all of this to the ketogenic way of eating (WOE).

Who Can Benefit From This Podcast?

Diabetics, primary focus on type II diabetes.
People struggling with obesity.
People with high cholesterol.

Send me your questions, comments or feedback to todd@ketoconfidential.net