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LCHF Nutrition/Nutrição

My Egg Fast Experiment

I never did an egg fast or a fat fast during the years I am on keto. Not even during months of stalls or very slow weight loss. I decided to trust the process and see how it would go. I did manage to lose the weight I intended to.

1. So, why an egg fast now you may ask?

I wanted to understand the body and mind reactions to it, specially attending to the fact that I work with people, I advise people, I coach people. How can I advise someone, if I did not try it myself? I would be just parroting what I see and know about the egg fast, with no real hands on experience. And that is something I do not like. I need to understand things deeply before advising. I am not the kind of coach/advisor that just copies what is said by others, and I strongly believe in studying and reading, in being updated. Never trust a dietician or a coach that just copies and paste what others say, always ask questions, always challenge, always read about it to be able to have an informed discussion with your coach/dietician.

2. Ok, so what is an egg fast?

An egg fast is a strategy aiming to break a stall or to kick start ketosis. It is short term, usually 5 days plus easing out, usually two days (I planned 4 days). It consists mainly in eggs, butter/coconut oil and cheese.

3. Are there rules?

Yes, apparently there are, and check them below, where I also indicated the ones I did not comply with:

Rule Complied with
Bullet Proof Coffee within 30 minutes of waking (coffee with 1 Tbsp MCT oil, 1 Tbsp Kerrygold unsalted butter) Not entirely, only in the last day and the easing out days. I did not have MCT so I used coconut oil
Eat 3-5 meals of at least 2 eggs each, starting no later than 10am Yes
Have 1 Tbsp of butter, coconut oil, olive oil or sugar free mayo per egg consumed Yes
6 ounces of full fat cheese (cream cheese, cheddar, brie, etc.) allowed per day (eaten with eggs or separately as a snack) yes
No eggs three hours before bed (1 string cheese allowed after 7pm if starving, counts as part of the 6oz daily limit) Yes
Diet soda will be allowed up to 3 cans daily with a goal of 1 or less. Heck no. I do not drink sodas
Don’t go more than 4 hours between meals or snacks between 10am and 7pm. yes
Drink 100 oz of water per day (minimum) yes
Supplement with magnesium and potassium (lite salt) daily. Yes, as I already do
Small amounts of fresh herbs, hot sauce, no carb sweeteners, and spices will be allowed – as long as they are less than 1g net carbs per serving, not to exceed 5g net carbs per day. yes

 4.      What to expect?

  •  A fast loss of weight?

It is common to people to be confused about weight loss and assume that initial weight loss, that can be impressive not only on an egg fast but on a low carb diet in general and LCHF in particular, to be fat loss. No, it is not. It is water weight, water that was retained in your body due mainly to the carbohydrate water retention effect. Losing fat takes much more time.

So, what the egg fast does is to empty your glycogen stores and make you lose water. The egg fast is very low in carbs, and thus the binding/retention effect of carbs no longer exists. OHHHHHH but I was already on a keto/LCHF diet and I still lost. Yes, because the carb allowance still entails a certain degree of water retention, that is, in women, aggravated due to hormonal fluctuations (menstrual cycle). You may also be retaining water due to inflammation in your body, exercise or even medication.

  • Decreased Physical performance in exercise?

If you are coming from a high carbs diet, this is to be expected. That is the reason why I do not advise to attempt any fat or egg fast as a start of a LCHF diet. Ketosis is achieved if you stay under 30g of net carbs (there are exceptions according to medical conditions and biological individuality) and starting such a drastic change in your eating habits with an egg fast will stress you out, demotivate you, it will be boring and often leads to people quitting, thinking keto or LCHF is a restrictive and boring diet.

But why does it occur? For the same reason it is not advised to exercise intensely during the induction stage of keto/LCHF. If you come from a high carb diet, your body is used to have glucose as the main energy source. As you drastically reduce your carb intake, you will deplete your glycogen and your body will need to turn to fat for energy. That is a slower process that using glucose, and needs a lot of adaptation at enzyme level. Your energy levels will be lower and your performance will be affected. It is temporary though, and your performance will be even higher after you adapt (you will not adapt during the eggfast, it is too soon for that)

  • Loss of energy?

This was generally approached above.  Why again? Because when you transition from a high carb diet to a low carb one, your body must change its fuel source, from glucose to ketones. That is why during the induction stage of lchf or keto, and also during the eggfast, if you are transitioning from a high carb diet, you may much more tired, lightheaded and exhausted.

  • Loss of muscle – Lean Body Mass?

NOPE. No matter what people tell you, you will NOT lose muscle, IF you comply with the protein intake the rules give you. Keto is a muscle sparing way of eating, the eggfast is a restrictive version of keto, and also muscle sparing. Why? Because it is moderate in protein not low. Protein is very important to preserve lean mass, especially during a weight loss process eating on a caloric deficit. Eggs are an excellent source of protein, with an excellent bioavailability as well as protein quality.

  • Fat Loss?

Yes. Ouch, but didn’t you say it was water weight? Yes I did, BUT it still promotes fat loss, as due to the caloric deficit AND protein that is provided by the allowed foods. The protein will not only help you feel satiated (as the fat will also) but it also makes you burn more calories than carbs and fat, due to a potential thermogenic effect, that, AND BE HAPPY WITH THIS lets you burn more calories during your resting time (this is also true for weight lifting – you burn more calories on your resting period than when you do aerobic exercises).

5. I have no time to make my meal plan, is there a set menu I can use?

I decided to follow the menu from I breathe I’m Hungry website, as I wanted to use a tested menu, that worked with other people. I will be developing my own menus for the eggfast soon and they will be part of a package for coaching an eggfast (my facebook page has a link to book for appointments, as well as here).

Day One

Breakfast: Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired), 2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack: 1 String Cheese

Lunch: 1/2 cup Simple Egg Salad
1 deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)

Snack: 1 string cheese

Dinner: 1 serving Buffalo Omelette

Day 2

Breakfast: Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired), 2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack: 1 String Cheese

Lunch: 1/2 cup Simple Egg Salad
1 deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)

Snack: 1 string cheese

Dinner: 2 (or more) Snickerdoodle Crepes

Day 3

Breakfast: Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired), 2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack: 1 String Cheese

Lunch: 1 Cream Cheese Pancake, 1 Tbsp sugar free mayonnaise, 1 deli slice cheddar cheese

Snack: 2 Easy Deviled Eggs (4 halves)

Dinner: 1 serving Buffalo Omelette

Day 4

Breakfast: Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired),  2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack: 1 String Cheese

Lunch

2 Snickerdoodle Crepes

Snack: 2 Easy Deviled Eggs (4 halves)

Dinner: 1 – 2 servings of Salted Caramel Custard

 Day 5

Breakfast: Coffee or Tea – Black or Bulletproof (1 Tbsp MCT or coconut oil + 1 Tbsp unsalted butter), (sugar free sweetener if desired), 2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack: 2 Easy Deviled Eggs (4 halves)

Lunch: 1 serving Salted Caramel Custard

Snack: 1 string cheese

Dinner: 1 serving Fettuccini Alfredo

Day 6

Breakfast: Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired) 2 – 3 eggs fried or scrambled with 2 Tbsp butter – I used a recipe of my own here

Snack: 1/2 avocado w/ lite salt and pepper

Lunch: 1/2 cup Simple Egg Salad
1 deli slice cheddar cheese, quartered and microwaved until crisp (approx 30 seconds)

Snack: 1/2 avocado w/ lite salt and pepper

Dinner: 6 – 8 classic buffalo wings, celery sticks, 2 Tbsp blue cheese dressing – I did change the recipe, I will post it later

Day 7

Breakfast: Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired), 2 – 3 eggs fried or scrambled with 2 Tbsp butter

Snack: 1/2 avocado w/ lite salt and pepper

Lunch: 1 serving Fettuccini Alfredo

Snack: 1/2 avocado w/ lite salt and pepper

Dinner: 1 serving No Chop Chili,  2 Tbsp sour cream, 1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese – I did change the recipe, I will post it later

6. My results

I was interested in seeing how my mind and body reacted, not in the weight loss part, however I monitored both my weight and measurements, so here it goes:

  • I did not get tired of eggs, not at all. But I am not a person that is worried if a food is “eggy” as I do love eggs.
  • I did not feel a lack of energy, I was not exercising but during physical tasks, no loss of energy
  • I did not feel hungry, not at all, EXCEPT, and this is important, the mornings after I had a meal with sweeteners, like the crepes or the caramel custard. The next day I would wake up starving.
  • I did like the energy I felt, the satiety, the diversity of meals
  • I did not find my mind playing tricks on me, like e.g. wanting a certain food. No cravings whatsoever.
  • I lost app 1kg, and also 1 cm in my waist and 0.5cm on my hips (I am Portuguese, we have large hips and its quite difficult to lose weight there)
  • I felt less water retention
  • I did not have any bloating or any other digestive problems
  • My stool movements actually improved
  • I slept very well, no changes there
  • I felt fat was too high, easy to handle but still higher than usual for me, and felt it on my skin and hair, greasy than usual

Bottom line: Easy, doable, no bad side effects. The real weight loss will be seen in a week

7. How did I Transition back to Keto/LCHF

Other there is an immediate weight gain when returning to normal eating habits (not talking about high carb). Most people feel disappointed, they gain their weight back. What I did, after putting my knowledge to it and also after reading a lot about other people’s results was (is) to ease out of it. What does it mean?

  • For app 5 days, I will be keeping carbs low, only lettuce or other veggies very low carb will be added, on small amounts, fat still higher than my usual and make sure to get my protein.
  • I will not exercise for a week (as I was not exercising) to avoid water retention or any influence on my weight. I intend to see, if I will keep the 1kg off.
  • No sweeteners, baking, breads, until next Monday.
  • No HWC until next Monday
  • BPC still for breakfast
  • Eat when hungry only
  • Keep it simple, a protein and a lettuce salad will be fine. No balsamic vinegar, only EVO and Red Wine Vinegar/ACV to dress the lettuce

8. Conclusions

  •  Sweeteners did affect my hunger – I used xylitol as I did not have monk fruit or erythritol. Xylitol has more calories and a higher GI and could have been the cause
  • I did lose weight, still to know if it was real weight
  • No mind tricks or cravings
  • No loss of energy or lethargy
  • Feeling great
  • Did not affect bowel movement (something people is usually afraid of)
  • No nausea, feeling bored, wanting to quit

    9. Next steps

  •  Assess if the weight loss is real
  • In a couple of weeks, do an egg fast with no sweeteners whatsoever, complying with all the rules
  • Compare the results with this one
  • Produce two meal plans, being one sweetener free and the other with the use of sweeteners, as I am already full of great ideas for meals, more variety and taste, helping people stay on course

So, that all, please feel free to ask questions and share your experience, both at the site and page. Every input is welcome

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Sleep, is it Important? Does it Impact Weight Loss?

Sleep is commonly not taken into consideration by us in the weight loss equation, but what a mistake it is. When you do not sleep enough or poorly sleep, your weight loss process is deeply affected, as well as of course your health.
Numerous studies have now showed that lack of sleep or poor sleep is associated with obesity and weight-gain. One of the studies, a meta-analysis observed a consistent increased risk of obesity among children and adults that did not sleep enough. So, what does lack of sleep or poor sleep affect?
Lack of sleep can cause cravings and induce a raise in appetite (the hunger hormones are impacted by lack of sleep, dis-regulating the appetite control mechanism, leading to more appetite); cortisol the stress hormone is also raised when we do not sleep enough, and it also affects appetite. Poor sleep or lack of it can also affect your ability to resist the urge to eat, affecting your self-control and leading to binging episodes
  1. Insulin sensitivity – poor sleep affects insulin sensitivity reducing it, being a factor in insulin resistance
  2. Resting metabolic rate – resting metabolic rate is the calories you burn during sleeping/rest. It is affected by several factors (eg. Someone that lifts weights has generally a higher RMR than someone who does not, and burn more calories when resting). Lack of sleep may affect RMR.
  3. Lack of sleep is related with inflammation
 OHH nooo, I do experience lack of sleep on LCHF/keto. So, I will gain weight. LCHF/Keto is not for me!!! RELAX, SOME of us experience it during the EARLY STAGES. Some and early, are the key words here.
When you start keto, you automatically cut on carbs, lowering it to levels you never did before (that is WHY some experience it while others do not, people who were already on a lower carb diet, generally do not feel sleep deprived on keto). Reducing the foods that cause insulin spikes, will affect the conversion of tryptophan in serotonin (the feel good hormone, that helps lowering anxiety and inducing a better sleep), consequently affecting sleep. However, as you progress into keto, the lack of sleep will no longer be a problem.

SO, WHAT CAN WE DO TO IMPROVE OUR SLEEP QUALITY?

  1.  Establish routines. Go to bed at the same time, wake up at the same time everyday
  2. Have a relaxing tea before sleeping (1 or 1h30 hour before)
  3.  Do not drink lots of liquids before bed
  4.  Make your bedroom a sanctuary, in the sense that it should be a relaxation place. Calm, with a comfortable temperature, relaxing colours, a good mattress and pillow
  5.  DO NOT watch TV in your bedroom
  6.  Try to limit blue light at night (there are great apps that reduce blue light, some cell phones already do that for you). Using the blue light blocking glasses is an option if you need to use electronics at night, especially close to bedtime
  7.  Avoid caffeinated drinks (if they affect you) at least 6 hours before bedtime
  8.  Do not nap (if you cannot sleep at night, napping is not a good idea)
  9.  Take a melatonin supplement half an hour to an hour before bed. I use the liquid form, no sugar. If you do not have access to melatonin, other natural supplements include lavender, valerian root, chamomile, passion-flower,
  10.  Take a walk, distress
  11.  Listen to relaxing music
  12.  Meditate. Meditation is a powerful tool to relax and release calming hormones. Download an app and start slowly. At first you will find difficulty focusing and emptying your mind, but as you progress it will get easier
  13.  Make sure your magnesium is balanced (a dermal spray works wonders)
  14.  Engage in activities that help you release stress (painting, writing, cooking, reading, whatever helps you relax)
  15.  Take care of your sexual/love life

How to Read Labels

 

So, you decided it is time to start paying more attention to what you buy, or as you are on a LCHF diet reading labels become suddenly something very important. So you start, and so you get overwhelmed and confused with all those numbers, terminology, and ingredients. Let me help you with a tutorial on how to get you started.  So we go to the store, and find this:nutr-lemonHummm ok, what does this all mean? Let me simply it for you:label1

label2

label3

So now we’re good right? Wrong. Why?

Well, in fact reading ingredients is for me even more important than just looking at numbers.

And why is that, you may ask?

If you are interested in clean eating like I am, there is where the importance of reading ingredients is. A food says it has 6g carbs for 100g, ok, fine, low carb it is. BUT if those 6g come from wheat, sugar, and other bad choices of ingredients, it’s totally different than it would if those carbs came from clean sources.

Remember: people want to sell that product, they are not much interested in selling you health, they are interested in maximizing profit.

So, lets just give you some basic rules for ingredients:

  1. Choose foods with as less ingredients as possible
  2. You cannot understand those ingredients? Do they look Neptunian to you? Don’t buy.
  3. On labels, ingredients are listed in order by weight, meaning that the first ingredients are the ones in higher amount.
  4. Avoid trans fats like the plague.Trans fats are nasty, are chemically modified fats. In some countries, if a food contains less than 0.5g of trans fat per serving, it can be labelled as containing zero trans fats (remember that portion sizes can be small ad quickly it adds up and you end up with trans fats on your diet. Terms to look for are hydrogenated or partially hydrogenated
  5. Look for hidden sugars. Sugar can be sneaked in by using one of the many names it can have among them high-fructose corn syrup, organic cane sugar, fructose, glucose, honey, maple syrup, sucrose, maltose, caster sugar, agave, brown rice syrup, maltodextrin, corn syrup, palm sugar, molasses, etc. NOTE: most bacon and cold cuts are cured with sugar or honey. The amount of residual sugar in the final product is very low so they are acceptable, specially if you cannot find a clean brand
  6. Stay away from added sugar as much as possible (connected to the above). Sugar naturally occurring in food, such as cheese (lactose is a sugar), fruits and veggies is totally different from added sugars
  7. Run away from “light”, “sugar free”, “Low fat”, “Diet” products, as most have hidden sugars and other not so nice ingredients to replace the nutrients taken
  8. Avoid vegetable oils such as soybean, peanut, corn, safflower, rapeseed, sunflower etc, stick with good sources such as olive oil, avocado oil, macadamia oil, coconut oil, etc
  9. Just because it states organic, does not mean it is. Try to look for labels that are certified or state that it was certified organically produced (of course that if you are in a country where organic is as difficult or more than catching the next space shuttle to Venus, you have to be less strict)
  10. Stay away from artificial sweeteners (aspartame, cyclamate, Saccarin, Sucralose,  etc)
  11. Look for additives: anything artificial is out. Caramel color is out, natural flavors can also be a no as many times there is nothing natural about them. Take a look at this infographic from the CSPI:

FoodAdditives_Infographic 2

So now, lets finish with a few examples of labels:

labeldalilalabelsdalilacanned cabbage

Hope I have helped somehow

 

Hierarchy of Scientific Evidence

Frequently we posts scientific articles to add value to comments, to ask if “it’s true”. For the ones like me and many others it is fairly easy to spot if a study is reliable or not. But how can the less science focused/experienced understand in what extents the study is to be trusted or has the adequate level of scientific evidence? The type of study is an important indication of how important and reliable those results can be. The source where they come from is another.

  • Hierarchy of evidence (lower to higher) Note that it is a general guideline, not a rule to be taken as absolute:
    • Case reports: are considered the lowest level of evidence but a good case report will be clear about the importance of the observation being reported. They are not based on systematic studies and the identified causality or association may have other explanations.
    • Animal Research/Lab Studies: lower level of the hierarchy of evidence. Animal studies use animals to test drugs, medicines, etc., before evolving to human trials. As our physiology is different from other animals, a drug/medicine may show a totally different behavior in us than in animals.
    • In vitro studies: laboratory trials in a controlled environment. The main problem associated with these is the different behavior drugs/chemicals show in vitro and in the human body.
    • Case control studies: in these studies a comparison is made between patients with an existing condition and people free from that condition. These types of studies are usually less reliable, as they are not causal studies i.e. although they show a statistical relationship, they do not necessarily mean that one factor caused another factor. They are observational and retrospective.
    • Cohort studies: these are a type of research used to investigate causes of disease. They establish links between risks and outcomes. Cohort studies observe groups of individuals, recording their exposure to the selected risk factors to understand/find the possible causes of disease. Cohort studies are also observational and establish association, not causality. They are useful as for ethical reasons, studies with a higher level of evidence such as randomized trials, cannot be performed in certain circumstances. Have no randomization, and bias can be imparted
    • Randomized controlled clinical trials: these randomly (reducing bias) assign a certain number of participants to a group (experimental or control). Trials are carefully planned and introduce a treatment/exposure to understand how it effects real patients and allow comparing the intervention and control groups.
    • Systematic Reviews: These consist in an extensive and comprehensive review of all relevant studies on a particular issue. All information is analyzed and reviewed and combined and the findings summarized. The results can be extrapolated and generalized, are more reliable and accurate and a resource based on evidences.
    • Meta-analysis systematically combines relevant qualitative and quantitative data from selected studies to come to a single conclusion with a very high statistical power. They can establish statistical significance with studies that have conflicting results, and can be greatly extrapolated to the general population.
  • Source

Look for research published in credible, peer-reviewed scientific journals. (JAMA, the New England Journal of Medicine, etc).

  • Funding

Personal bias is extremely important. The source of funding may completely bias the way the results are reported. E.g. in a study about the association between sugar and obesity, if the organization financing the study is a Nestlé, how reliable to you think it is? Or a study analyzing the effect of aspirin on a certain condition, financed by Bayer; Look for the funding source (its included in the paper). Bottom line: the study should be funded by someone impartial with no interest in the results.

  • Sample size

The size of the sample is directly related with the amount of information collected and takes a part in determining how precise the results/estimates are. A solid, reliable and precise conclusion can only be taken with an appropriate sample size. A study that has a sample size which is too small may produce inconclusive results. N=1 experiments are hardly reliable (I do on myself as a way of understanding my own reactions to foods, etc, but that is a whole different story)

The Truth Revealed, Finally Fat vs Carbs

Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study

Summary

Background

The relationship between macronutrients and cardiovascular disease and mortality is controversial. Most available data are from European and North American populations where nutrition excess is more likely, so their applicability to other populations is unclear.

Methods

The Prospective Urban Rural Epidemiology (PURE) study is a large, epidemiological cohort study of individuals aged 35–70 years (enrolled between Jan 1, 2003, and March 31, 2013) in 18 countries with a median follow-up of 7·4 years (IQR 5·3–9·3). Dietary intake of 135 335 individuals was recorded using validated food frequency questionnaires. The primary outcomes were total mortality and major cardiovascular events (fatal cardiovascular disease, non-fatal myocardial infarction, stroke, and heart failure). Secondary outcomes were all myocardial infarctions, stroke, cardiovascular disease mortality, and non-cardiovascular disease mortality. Participants were categorised into quintiles of nutrient intake (carbohydrate, fats, and protein) based on percentage of energy provided by nutrients. We assessed the associations between consumption of carbohydrate, total fat, and each type of fat with cardiovascular disease and total mortality. We calculated hazard ratios (HRs) using a multivariable Cox frailty model with random intercepts to account for centre clustering.

Findings

During follow-up, we documented 5796 deaths and 4784 major cardiovascular disease events. Higher carbohydrate intake was associated with an increased risk of total mortality (highest [quintile 5] vs lowest quintile [quintile 1] category, HR 1·28 [95% CI 1·12–1·46], ptrend=0·0001) but not with the risk of cardiovascular disease or cardiovascular disease mortality. Intake of total fat and each type of fat was associated with lower risk of total mortality (quintile 5 vs quintile 1, total fat: HR 0·77 [95% CI 0·67–0·87], ptrend<0·0001; saturated fat, HR 0·86 [0·76–0·99], ptrend=0·0088; monounsaturated fat: HR 0·81 [0·71–0·92], ptrend<0·0001; and polyunsaturated fat: HR 0·80 [0·71–0·89], ptrend<0·0001). Higher saturated fat intake was associated with lower risk of stroke (quintile 5 vs quintile 1, HR 0·79 [95% CI 0·64–0·98], ptrend=0·0498). Total fat and saturated and unsaturated fats were not significantly associated with risk of myocardial infarction or cardiovascular disease mortality.

Interpretation

High carbohydrate intake was associated with higher risk of total mortality, whereas total fat and individual types of fat were related to lower total mortality. Total fat and types of fat were not associated with cardiovascular disease, myocardial infarction, or cardiovascular disease mortality, whereas saturated fat had an inverse association with stroke. Global dietary guidelines should be reconsidered in light of these findings.

 

For the whole article, refer to The Lancet (it has to be paid): http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)32252-3/abstract

LCHF – Infográfico

chart

Sucralose – by Dr. Sorrentino

What is Sucralose?

Sucralose is a synthetic compound and highly altered in the laboratory. Sucralose is an artificial sweetener, with a sweetener capacity of 600 times more than sucrose.
Researchers from Israel have conducted experiments in which they have already proven that sucralose is bad for health. The final conclusion of this long study says that sucralose attacks exactly in an extremely important system.

Why is Sucralose bad for health ?

According to mentioned researchers, sucralose, as well as other substances created to replace sugar, ends up altering the organization of healthy microorganisms present in the intestine, i.e. the so-called intestinal flora, the gut microbiome.
This phenomenon leads to serious changes in the way the system digests sugar in the body. When blood sugar rises, it can result in diabetes. The (over)use of sucralose may cause:

  • Memory dysfunctions
  • Difficulty in concentrating
  • Dizziness
  • Fainting

In addition, sucralose has been associated with digestive problems, stomach problems and other phenomena not very comfortable for the human body, such as excess gas and nausea.

The use of sucralose in hot drinks

The most current research is from the State University of Campinas (Unicamp), in Brazil, which says that sucralose in hot drinks is harmful to health. The explanation would be that the sucralose molecules reorganize when coming in contact with high temperature, originating toxic substances.

Sucralose, heated to a temperature of more than 90 ° C, just below the water boiling point, and very close to the temperature of tea and coffee, gives rise to a chemical reaction that releases other substances.

Among all the substances found, it is the so-called PAHs, poly-cyclic aromatic hydrocarbons, which are carcinogeni.

Another component released was hydrochloric acid, which can even lead to death if ingested in large quantities.

Besides the use in hot drinks, I suggest that you pay attention to the use of sucralose in the kitchen, in baking, since ovens always go above 90 ° C, being able to reach up to 250°C, causing the formation of these toxic substances.


Healthy Substitutes for Sweeteners

There are healthy alternatives to sweetening your coffee or tea without fear of side effects. My recommendations are Stevia, which is produced from a plant and Erythritol.

Director of the Brazilian Society of Physiology Studies, Victor Sorrentino is a doctor who is transforming the scenario of preventive medicine and healthy longevity in Brazil. He is Doctor, Writer and Speaker, Owner of the Sorrentino Clinic of Plastic Surgery and Healthy Longevity

Specialist in plastic surgery and with an exhausting routine, Victor Sorrentino began to have his health weakened. Tiredness, weak immune system, lack of energy and disposition. Plunged into hospitals and surgeries, he was still unaware of the existence of modern, up-to-date and preventive medicine. After discovering and studying deeply the areas of nutrology, nutrigenetics, nutrigenomics and anti-aging he has managed to turn the game and stay healthy as never before.


O que é a Sucralose?

A sucralose, assim como o açúcar, também vem da cana, mas é um composto sintético e altamente alterado em laboratório.

A sucralose é um adoçante artificial, com capacidade de adoçante 600 vezes mais que a sacarose.

Pesquisadores de Israel realizaram experimentos no qual já provaram que a sucralose faz mal a saúde. A conclusão final desse longo estudo diz que a sucralose ataca exatamente em um sistema extremamente importante.

Por que a Sucralose faz mal à Saúde?

De acordo com os pesquisadores, assim como outras substâncias criadas para substituir o açúcar, acabam por alterar a organização dos micro organismos saudáveis presente no intestino, ou seja, a chamada flora intestinal.

Esse fenômeno leva a sérias alterações na maneira que o sistema digere o açúcar no organismo. Quando o nível de açúcar no sangue sobe, pode resultar em diabetes.

O uso ostensivo da sucralose pode causar:

  • Disfunções de memória
  • Dificuldade de concentração
  • Tontura, vertigens
  • Até mesmo desmaios

Além disso, a substância Sucralose já foi associada a problemas digestivos, estomacais e a outros fenômenos nada confortáveis para o corpo humano, como excesso de gases e náuseas.

O uso da sucralose nas bebidas quentes

A pesquisa mais atual é a dos professores da Universidade Estadual de Campinas (Unicamp), que diz que a sucralose em bebidas quentes é prejudicial à saúde.

A explicação seria que as moléculas do composto se reorganizam ao entrar em contato com a alta temperatura, originando substâncias tóxicas.

A sucralose, aquecida à uma temperatura de mais de 90°C, pouco abaixo do ponto de ebulição da água, e bem próximo da temperatura do seu chá e café, dá origem a uma reação química que libera outras substâncias.

No meio de todas as substâncias encontradas, fizeram-se presentes os chamados HPAs, hidrocarbonetos policíclicos aromáticos, que são cancerígenos.

Outro componente liberado foi o ácido clorídrico, que pode até levar á morte se ingerido em grandes quantidades.

Além do uso nas bebidas quentes, sugiro que preste atenção no uso da sucralose na cozinha, nas receitas de doces e bolos, pois os fornos sempre passam de 90°C, podendo alcançar até 200°C, causando a formação destas substâncias tóxicas.

Substitutos Saudáveis para o Adoçante

Há alternativas saudáveis para adoçar o seu café ou chá sem medo dos efeitos colaterais. Minhas recomendações são a Estévia, que é produzido através de uma planta e o Eritol.

É diretor da Sociedade Brasileira para Estudos da Fisiologia. O Dr. Victor Sorrentino é símbolo de um movimento médico que tem como objetivo possibilitar a longevidade saudável através de uma Medicina Integrativa. De forma corajosa e ativa, contesta corajosamente paradigmas da medicina escondidos da população.paradigmas de saúde ao alcance de todos.

Amy’s Story

 

tee3

  • I am Amy, age 41. I am from Southeast Asia. Our typical diet is mostly carbohydrates and a little of protein.
  • I was diagnosed to have Polycystic Ovary Syndrome (PCOS) months after my marriage, both of my parents’ side have history of cancer, diabetes, hyperlipidemia, and high blood pressure. I, on the other hand, have had a history of anxiety, diagnosed to have pre-diabetes, have seen some abnormal bladder cells and insomnia.
  • I started to change my family’s lifestyle when my Father-In-Law died early due to Cardiac arrest then my husband was diagnosed to have diabetes and metabolic syndrome, and the doctor told us that he might end up like his dad.
  • Exercise is not my cup of tea, I don’t have the stamina to go through it. However, I do Pilates.
  • But even with low carb diet and Pilates (including the HIIT Pilates 6x a week) I am continuously growing big until I have reached and exceeded the weight that I have had when I was pregnant. It was very frustrating.
  • I happen to find out a Ketogenic diet challenge on August 2016, my starting weight then was 63kg. But it was not a smooth journey for me because for the first few months instead of losing weight I gain – and reached almost 73kg in January 2017, then I started to slowly lose weight and body fat percentage.
  • Early December 2016 I have had some bladder symptoms and did a urine cytology. The urine cytology reports abnormal cells seen, thus another urine cytology plus cystoscopy has requested. The second cytology report came together with the cystoscopy that reveals there is now no sign of any abnormal cells. The Urology consultant couldn’t find anything and said that I don’t have anything to worry about and forget the abnormal cells seen on my first cytology.
  • I am out of pre-diabetes, less anxiety and depression, and my insomnia is under controlled.
  • My doctor believes that with Ketogenic diet she would wean me off soon thus she only gave me a tablet a day. I was weaned off of my sleeping pills and exchanged it to anti-depression meds to gradually normalize my sleeping pattern.

tee3

Eu sou a Amy, tenho 41 anos. Sou do Sudeste Asiático. A nossa dieta típica inclui principalmente carboidratos e um pouco de proteína.

Fui diagnosticada com Síndrome de Ovário Poliquístico (SOP) após o meu casamento, ambos os lados da família pais têm história de câncer, diabetes, hiperlipidemia e pressão arterial elevada. Eu, por outro lado, tenho historial de ansiedade, fui diagnosticada com pré-diabetes, algumas células de bexiga anormais e insônia.
Comecei a mudar o estilo de vida da minha família quando o meu sogro morreu cedo devido a uma parada cardíaca, depois o meu marido foi diagnosticado com diabetes e síndrome metabólico, e o médico nos disse que ele poderia acabar morrendo cedo como o seu pai.

O exercício não é o meu forte e eu não tenho grande força de vontade para fazer exercício a não ser Pilates.

Mesmo com dieta baixa em carboidratos e Pilates (incluindo HIIT e Pilates 6x por semana), continuei a aumentar constantemente de peso até atingir e ultrapassar o peso que tive quando eu estava grávida. Foi muito frustrante.

Em Agosto de 2016 descobri um desafio de dieta cetogênica, o meu peso inicial era então de 63 kg. Mas não foi uma jornada suave para mim porque durante os primeiros meses, em vez de perder peso, ganhei – e atingi quase 73kg em Janeiro de 2017, começando só aí a perder peso e gordura corporal lentamente.

No início de Dezembro de 2016, tive alguns sintomas associados à bexiga e fiz um exame de citologia na urina. A citologia relatou a presença de células anormais, e o especialista solicitou uma outra citologia de urina e uma cistoscopia. O segundo relatório de citologia veio junto com a cistoscopia e revela que já não há sinal de células anormais. O especialista de Urologia não conseguiu encontrar nada e disse que não tenho nada com que me preocupar e que devo esquecer as células anormais vistas na minha primeira citologia.

Já não sou pré-diabética, sofro de menos ansiedade e depressão, e minha insônia está sob controle.

O meu médico acredita que com a dieta cetogênica ela me vai tirar dos medicamentos em breve, e só estou tomando um comprimido por dia.

Deixei de precisar de medicamentos para dormir e somente ainda tomo medicamentos contra a depressão para normalizar gradualmente o meu padrão de sono

Low Testosterone – by Dr. Fernanda Silva / baixa Testosterona – por Drª Fernanda Silva

As I announced last week, I will have regular collaborators on my site. This week’s post is from Dr. Fernanda Silva.

Who is Fernanda? Fernanda is a Brazilian Doctor, specialized in Nutrology. Nutrology is the specialty in which the doctor is dedicated to the prevention, diagnosis and treatment of pathologies in food behavior. The nutrologist is a medical professional and specializes in nutrition. The nutrologist works with food re-education according to the metabolism of each person, aiming for healthy growth and development through more correct eating habits. The nutrology professional treats nutritional diseases like obesity, hypertension and high cholesterol.

“Working with Nutrology is learning to see beyond appearances … I see my patient when he looks at me, when he moves his fingers, when he gets restless! I hear beyond your voice, I can finally hear your soul, your anguishes and your most hidden complaints. Seeing positive results in my patients is really something that makes me absolutely happy and fulfilled! Doing preventive medicine, that heals before aggravation of symptoms, that restores health and joy is really everything that I have always dreamed of as a doctor … I feel extremely happy and fulfilled to be helping so many people regain their health, their physical fitness and the joy of living. .”

Low testosterone is an increasingly common problem, and do not think that because you are young or because you are a woman, you are out of it, since most of the problems are not caused by age, sex, or pre-existing conditions, but by bad habits that affect the levels of this hormone.

If you feel excessive tiredness, lack of energy to perform everyday tasks, discouragement, unstable moods, depression, low libido, unsatisfactory erections, low immunity, unusual weight gain, loss of muscle mass and strength, you probably have a testosterone deficiency.

Testosterone controls our muscle mass and the proper levels of this hormone are essential to maintain health and quality of life!

In women, during the climacteric period and menopause, there is a decrease in estrogen causing hot flashes, decreased libido, depression, dyspareunia, overweight, panic syndrome, cancer, heart disease and diabetes.

Hormonal modulation is based on replacing decreased hormones with human homologous hormones, thus intervening in the hormonal imbalance that occurs over the years.

Thus, by using physiological doses of bioidentical hormones, we can act positively in the course of aging, improving the quality of life, preventing and treating comorbidities that arise as a consequence of hormonal level decrease.

The main factors affecting testosterone and resulting in a decrease of this important hormone include

  • Lack of rest (sleeping improperly)
  • Stress
  • Industrialized products in the diet
  • Lack of good fats in the diet
  • Over training in frequency and/or volume
  • Totally avoiding saturated fats
  • Very low cholesterol.

I do perform safe bioidentical hormone modulation in my patients and recommend hormonal implants!




Como anunciei na semana passada, terei colaboradores regulares no meu site. A publicação desta semana é da Drª. Fernanda Silva.

Quem é Fernanda? Fernanda é uma médica brasileira especializada em Nutrologia. A nutrologia é a especialidade em que o médico se dedica à prevenção, diagnóstico e tratamento de patologias no comportamento alimentar. O nutrólogo é um profissional médico e especializado em nutrição. O nutrólogo trabalha com a reeducação alimentar de acordo com o metabolismo de cada pessoa, visando um crescimento e desenvolvimento saudáveis através de hábitos alimentares mais corretos. O profissional de nutrologia trata doenças nutricionais como obesidade, hipertensão e colesterol elevado.

Baixa testosterona é um problema cada vez mais comum, e não pense que por ser jovem ou por ser mulher, você está fora dessa, já que grande parte dos problemas não são causados pela idade, sexo, ou por condições pré-existentes, mas sim por péssimos hábitos que afetam os níveis deste hormônio.

Se você sente cansaço excessivo, falta de energia para realizar tarefas cotidianas, desânimo, humor instável, depressão, baixa libido, ereções insatisfatórias, imunidade baixa, ganho de gordura incomum, perda de massa muscular e força, provavelmente tem deficiência de testosterona…

A testosterona controla nossa massa muscular sim e os níveis adequados deste hormônio tb são essenciais para manter a saúde e qualidade de vida!

Assim também temos a partir do climatério/menopausa, a diminuição dos estrógenos nas mulheres, causa: Principalmente os fogachos (calores), queda da libido, depressão, dispareunia, sobrepeso, síndrome do pânico, câncer, cardiopatias e diabetes.

Modulação hormonal se baseia em fazer reposição com hormônios homólogos humanos, intervindo desta forma no desequilíbrio hormonal que ocorre ao passar dos anos.

Desta forma, usando doses fisiológicas de hormônios bioidênticos, conseguimos agir de forma positiva no curso do envelhecimento, melhorando a qualidade de vida, prevenindo e tratando as comorbidades que surgem como consequências das quedas hormonais.

Principais hábitos que geram queda de testosterona

  • Falta de descanso (dormir incorretamente)
  • Estresse
  • Produtos industrializados na dieta
  • Carência de gorduras boas na dieta
  • Treinos com muita frequência e/ou volume
  • Evitar completamente gorduras saturadas e colesterol muito baixo.

Faço modulação hormonal bioidêntica segura em meus pacientes e gosto bastante dos implantes hormonais!

Rebecca’s fantastic story

Rebecca

Hi, my name is Rebecca. In October 2010, I was diagnosed with breast cancer. I had a lumpectomy, two years of chemotherapy followed by radiation. An experience that is beyond explaining. On my last visit, my oncologist said,” I think we had it at surgery.” What? Then why the torture? Possibly money?

In 2012, I was diagnosed with Parkinson’s Disease. I doctor shopped trying to find one who said this was a misdiagnosis. Four in total. I asked each one if there were some connection between chemo and PD. All four said no way. After experimenting with different meds & dosages, the neurologist landed on Carbadopa/Levadopa 25/100mg, 3 times per day. I was religious about taking them on time. My symptoms were gone for the most part but surfaced again when I was tired, upset or anything that taxed my system.

I had been on various medications for depression, sometimes severe, since 1995. I began taking hypertension meds in 2001. In 2013 was given a statin for high cholesterol numbers. I was borderline diabetic and continuing to gain weight. I had a kidney stone in 2014 and was left with mild urinary incontinence. Along the way there was never talk about the Ketogenic way of eating.

I asked my neurologist about wheat/PD connection. His answer was wheat gets a bad name (this is the dr that I like). My son suggested I read Grain Brain and so it began. My search for knowledge was obsessive (still is actually). I read The Road to Recovery from PD. Imagine the fact that not only did he connect wheat and sugar but toxins! I believe chemo drugs are toxins. I have been keto for around 18 months and have found an integrated medicine doctor that I love.

I am now off of all medication with no PD symptoms even under stress. A1C is totally normal, all other numbers normal, no depression, sleeping great and the positive by-product of losing 80 pounds. I have not quit my neurologist yet because I want to go to my next appointment so I can tell him about my journey after he tells me how well I’m doing & he wouldn’t change my medication if I paid him. That’s his usual comment. Just a little joy for me to educate him & maybe, just maybe, he’ll open his mind & share with other patients. That’s my story and I’m sticking to it😊

Rebecca

Oi, meu nome é Rebecca. Em Outubro de 2010, fui diagnosticada com câncer de mama. Fiz a cirurgia de remoção do nódulo, dois anos de quimioterapia seguida de radiação. Uma experiência que está muito além do que é possível explicar. Na minha última visita, o meu oncologista disse: “Eu acho que eliminámos tudo na cirurgia”. O que? Então porque a tortura da quimio e rádio?? Por dinheiro?

Em 2012, fui diagnosticada com a doença de Parkinson. Vi vários médicos tentando encontrar alguém que disse que isso era um diagnóstico errado. Quatro no total. Perguntei a cada um deles se existia alguma ligação entre a quimioterapia e a Parkinson. Todos disseram não ser possível. Depois de experimentar diferentes medicamentos e dosagens, o neurologista decidiu que seria Carbadopa / Levadopa 25 / 100mg, 3 vezes por dia. Tomava o medicamento religiosamente a tempo, sem falhar. Os meus sintomas desapareceram na sua maior parte, mas surgiram novamente sempre que estava cansada, chateada ou quando acontecia qualquer coisa que me estressasse.

Desde 1995 que estava medicada para a depressão (vários medicamentos), muitas vezes grave. Comecei a tomar medicamentos de hipertensão em 2001. Em 2013, foram receitadas Estatinas por conta de colesterol elevado. Era diabética e continuava a ganhar peso. Em 2014 tive uma pedra nos rins e fiquei com incontinência urinária leve. Ao longo destes anos todos nunca nenhum profissional referiu a cetogênica.

Um dia perguntei ao meu neurologista sobre a conexão entre o trigo e a Parkinson e ele disse que andam a demonizar o trigo (e esse é o dr que eu mais gosto). O meu filho sugeriu que eu lesse “Grain Brain” e foi aí que tudo mudou, tudo começou. A minha busca pelo conhecimento foi obsessiva (ainda é na verdade). Li o livro “The Road to Recovery from Parkinson Disease” (O caminho para a recuperação da Doença de Parkinson). Imaginem que, não só ele conecta o trigo e o açúcar à doença, mas também toxinas! Eu acredito que as drogas de tratamento da quimioterapia são toxinas.

Há quase 18 meses encontrei um médico de medicina integrativa que eu adoro. Comecei a cetogênica e estou hoje livre de todos os medicamentos, sem sintomas de Parkinson, mesmo quando estou sob estresse. A1C totalmente normal, todos os outros marcadores são normais, sem depressão, dormindo muito bem e ainda perdi 40kgs.

Só não desisti do meu neurologista ainda, porque quero ir à minha próxima consulta, ouvi-lo dizer que estou ótima, e poder contar tudo isto. Sei que ele não mudaria a minha medicação nem que eu lhe pagasse. Esse é o seu comentário habitual quando falamos sobre isso.

Será com certeza uma alegria para mim poder educá-lo a respeito da cetogénica, e talvez, talvez, ele abra a sua mente e compartilhe isto com outros pacientes. Essa é a minha história, a cetogénica é a minha escolha.

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