Dr Suzie Edge on 21st century nutrition and health

Tag: ketogeniclifestyle

I don’t have time to wait for your precious trials.

I don’t have time to wait for your precious trials.

We go to conferences for a lot of reasons, education, CPD, a day out of the office, networking. Networking means meeting up with like minded people but it also means stepping out of your bubble and meeting face to face with those who may not […]

My Keto Woman Podcast episode

My Keto Woman Podcast episode

I had the absolute pleasure of talking with Daisy Brackenhall last month on her Keto Woman Podcast. We talked about low-carb diets, how I have managed mine and how doctors in the UK are using them to manage diabetes and obesity, as well as other […]

You need to make a choice.

You need to make a choice.

Newspaper headlines can be confusing with what’s good for you one minute being bad for you the next. It’s understandable that you feel confused, that is after all what the headlines are designed to do, to unsettle you. The difference between relative risk and absolute risk is often lost when it comes to drama hunting headline writers, they will pick the most dramatic.

The answer to all this though, is not apathy or blaming confusion for your lack of action. If you’re worried about weight gain and ill health then you need to make a choice.

Making a choice to follow an idea might just be the action you need. It is action, one way or another, that gets results. I have nothing against people who choose to eat a vegan diet, though I don’t think it is the answer for good health, but people who have chosen this diet have made a choice and that is to be commended. There are others who eat are carnivore diet, again it isn’t my choice, though I am probably not far off it. Again, they are to be commended for making a choice because ultimately they will find that it works for them or if it doesn’t.

Give something a chance but if it doesn’t work, change it.

This is the problematic rut that many of us have found ourselves in. Yo-yo dieting happened because we kept trying what ultimately didn’t work. Weight came back on, so we’d better just try that miserable low-fat calorie counting again. That’s the definition of madness is it not? Trying to do what you’ve always tried to do, and expecting something different in return?

If you’ve tried this approach before but you still find yourself unable to lose weight or if you can’t find the health you’d like, it is time to try something else. I would suggest a low-carbohydrate and high fat diet, eating real food and ditching the processed starch, sugar and fake seed oils.

I can say for sure that doing nothing and not making a choice will lead to exactly where you are now.

Eat the bacon.

Suzie

 

Getting started with your ketogenic diet : Part II

Getting started with your ketogenic diet : Part II

After I received a few questions about how to get started with losing weight on a ketogenic or low carbohydrate diet, I wrote Getting started with your ketogenic diet : Part I,  giving my thoughts on which foods to eat and avoid. Now for a […]

Getting started with your ketogenic diet : Part I

Getting started with your ketogenic diet : Part I

I am frequently asked for tips on how to get started on a ketogenic diet for weight loss. There are many reasons as well as weight loss to eat this way, so for weight loss or for health, here are some ideas. As with everything, […]

Low carb diets set up your environment to cope

Low carb diets set up your environment to cope

When it comes to weight loss advice we are often told to stop and think about what we are about to do, when we reach for food and snacks. This is supposed to stop us from overindulging through mindfullness. Mindfullness is a big buzzword of the moment and it is another perfect thing to strive for and another thing to feel guilty about when we don’t get it right.

For years at home we had a page pulled from a magazine on our kitchen cupboard door. It was a picture of a young fit couple running on a beach in swimwear. It was supposed to make us stop and realise that we would not be fit and healthy (or young?!) if we ate what was in the cupboard. I would just open the cupboard door, swear at the picture and eat the food anyway.

Now, I find with a low carb diet that I have the space and ability to cope and have that conversation with myself because I am not hungry. Hunger is so overpowering, it gets in the way of that conversation and it drives the “OK, just this once and then I will start again tomorrow” self-deception. Low-fat, calorie counting and restrictive diets only ever made me hungry.

Without hunger I can now have rational conversations with myself about whether or not I actually want THAT food, and what hormonal effect it will have on my body. This is how I can have foods in the house (that my husband, kids or visitors might want) and how I can sit in the staffroom at work surrounded by chocolates and biscuits and how I can live on a street with a Chinese takeaway, without being remotely interested.

Low-carb healthy-fat diets kick hunger out of the park. Eat the bacon.

Suzie

…but you “just can’t cut out a whole food group”.

…but you “just can’t cut out a whole food group”.

Every day I hear the scoffing phrase “you just can’t cut out a whole food group” or “you just can’t demonise a food group”. It is an inbuilt, long-ago-learned phrase that you will often hear said against those improving their health by reducing their carbohydrate […]

Is the UK leading the way in a grass roots LCHF public health solution?

Is the UK leading the way in a grass roots LCHF public health solution?

This week has been a very positive one. Could the UK be leading the way in a grass roots low-carb public health solution? Listening to the KetoWoman Podcast at the end of last week was a treat. Daisy and Louise had been at the Public […]

Why you won’t lose weight trying to balance with will power.

Why you won’t lose weight trying to balance with will power.

Go find yourself a beam, a branch or one of those slack-lines and try balancing for a bit. How long can you last? Probably not as long as you’d like because chance are, like me, you are not an Olympic gymnast. Sure, you can engage your core and last a bit longer but you’re going to fall off. Do you think your falling off is due to your lack of will power or could there be other factors at play?

The concept of trying to balance anything will set you up for failure. No more so than the concept of a balanced diet, where you want to lose weight. Take a look at the “eat well” plate. I am reluctantly calling it by it’s name here but I don’t think it represents eating well at all.

If you follow this “eat well” plan, with its huge proportion of carbohydrates, by trying the balance macros, no matter how much you restrict calories, you will struggle to lose weight in the long term. Sure, calorie restriction and moderation of all these foods can lead to short term weight loss and you can quote the names of many CICO friends to me if you like but have we not grown out of the miserable self-loathing calorie restriction by now?

Look at the beige block of carbohydrates on that plate (the breads, cereals, pastas and biscuits). That’s a big chunk of stuff that there is actually no essential requirement for in our bodies. There is no disease of carbohydrate deficiency. The tiny amount of glucose that the body does need (in the blood represented by the blood sugar measurement) is used only by mitochondria-free red blood cells and can be manufactured by the body from other nutrients when it is needed. You don’t need to add extra, you don’t need this stuff, yet you keep coming back for more. Why is that?

Every food item that you choose to eat will set off a hormonal response within your body. So when you start your day with Special K, or dare I say it, “healthy” low-fat yogurt with bananas and raisins you will stimulate a big insulin response. Increases in insulin will, amongst other functions, signal to the fat cells around your body to keep hold of their fat. There’s no need to give up ANY precious fat stores when there’s carbohydrates about and winter is just around the corner when fruit might be scarce! When the job is done and the insulin levels drop and you run out of high levels of glucose (and all those carbs become glucose, even the whole grains) the response from your body is to find yourself some more of that feel-good stuff. Your body will make you need more of the feel-good stuff. If you ignore or fight those signals, you’ll feel hungry and miserable. Does this sound familiar?

What I am trying to say, is that this is not about any lack of will power. It is not a lack of will power that leads to your mid morning cheeky snack, it is your hormonal response to what you ate for breakfast and what you always eat, if you are following the recommended “healthy eat well plate”. That snack, even if it is a bunch of fruit (especially if it is a bunch of fruit) will set off the whole process again.

Finding a balance is hard and miserable and if you want to lose weight, it is nonsensical. Doing so by trying to moderate a carbohydrate-heavy insulin-inducing “eat-well” plate is nuts. You should eat more nuts.

If you are shaking your head and telling me that you couldn’t possibly give up bread or pasta (or those sugar filled bananas and raisins) then maybe you just don’t want to lose weight? Then again, maybe that’s not will power, maybe that’s a reliance on a food stuff that has no essential requirement by our bodies but we really like how it makes us feel. If this conversation was about cocaine, you’d be shocked.

Suzie

Some resources:

Low Carb diets lower insulin from Diet Doctor.com

Jason Fung on physiology, satiety and hormones.

Some more on insulin in this video by Dr Eric Berg:

 

Crap Nutrition School 101

Crap Nutrition School 101

I was just flicking through a book that I used as a junior doctor when I first started working. Oxford Handbooks are the pocket sized bibles for anyone starting in medicine. Page 87 got me thinking – the page of nutritional requirements. At the top […]

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