Books

  • The Obesity Code by Jason Fung (great primer and easy reading)

  • The Diabetes Code by Jason Fung

  • The New Atkins for a New You by Eric Westman

  • Dr Bernstein’s Diabetes Solution by Dr Richard Bernstein (lots of details for diabetes)

  • Keto Clarity by Jimmy Moore & Eric Westman

  • The Art and Science of Low Carb Living by Phinney & Volek

  • Anything by Gary Taubes, Nina Teicholz or Tim Noakes

  • Simply Keto by Suzanne Ryan (recipe book)


Videos

Reversing Type 2 diabetes starts with ignoring the guidelines | Sarah Hallberg | TEDxPurdueU

Eric Westman, M.D.: Update on Ketogenic Diet for Obesity, Diabetes, and Metabolic Syndrome


Scientific Publications

Dietary carbohydrates: role of quality and quantity in chronic diseases - BMJ 2018

Key Points:

  • Human populations have thrived on diets with widely varying carbohydrate content

  • Carbohydrate quality has a major influence on risk for numerous chronic diseases

  • Replacing processed carbohydrates with unprocessed carbohydrates or healthy fats would greatly benefit public health

  • The benefit of replacing fructose containing sugars with other processed carbohydrates is unclear

  • People with severe insulin resistance or diabetes may benefit from reduction of total carbohydrate intake

The Challenge of Reforming Nutritional epidemiological research

Quote:

"Nutritional research may have adversely affected the public perception of science. Resources for some of these studies could have been better spent on unambiguous, directly manageable threats to health such as smoking, lack of exercise, air pollution, or climate change. Moreover, the perpetuated nutritional epidemiologic model probably also harms public health nutrition. Unfounded beliefs that justify eating more food, provided “quality food” is consumed, confuse the public and detract from the agenda of preventing and treating obesity." - John P. A. Ioannidis


PURE Study – Lancet Nov 2017

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] vslowest 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.


Very low-carbohydrate diets in the management of diabetes revisited - NZMJ 2016

Abstract:

Humans can derive energy from carbohydrate, fat, or protein. The metabolism of carbohydrate requires by far the highest secretion of insulin. The central pathology of diabetes is the inability to maintain euglycaemia because of a deficiency in either the action or secretion of insulin. That is, because of either insulin resistance often accompanied by hyperinsulinaemia, or insulin deficiency caused by pancreatic beta cell failure. In individuals dependent on insulin and other hypoglycaemic medication, the difficulty of matching higher intakes of carbohydrates with the higher doses of medication required to maintain euglycaemia increases the risk of adverse events, including potentially fatal hypoglycaemic episodes. Thus, mechanistically it has always made sense to restrict carbohydrate (defined as sugar and starch, but not soluble and insoluble fibre) in the diets of people with diabetes. Randomised clinical trials have confirmed that this action based on first principles is effective. The continued recommendation of higher-carbohydrate, fat-restricted diets has been criticised by some scientists, practitioners and patients. Such protocols when compared with very low-carbohydrate diets provide inferior glycaemic control, and their introduction and subsequent increase in carbohydrate allowances has never been based on strong evidence. The trend towards higher-carbohydrate diets for people with diabetes may have played a part in the modern characterisation of type 2 diabetes as a chronic condition with a progressive requirement for multiple medications. Here we will introduce some of the evidence for very low-carbohydrate diets in diabetes management and discuss some of the common objections to their use.


Weight Loss on a Low Carb, Mediterranean or Low Fat Diet – NEJM 2008

Conclusions:

Mediterranean and low-carbohydrate diets may be effective alternatives to low-fat diets. The more favorable effects on lipids (with the low-carbohydrate diet) and on glycemic control (with the Mediterranean diet) suggest that personal preferences and metabolic considerations might inform individualized tailoring of dietary interventions.


Low Carb vs Low Fat for Severe Obesity – NEJM 2003

Conclusions:

Severely obese subjects with a high prevalence of diabetes or the metabolic syndrome lost more weight during six months on a carbohydrate-restricted diet than on a calorie- and fat-restricted diet, with a relative improvement in insulin sensitivity and triglyceride levels, even after adjustment for the amount of weight lost. This finding should be interpreted with caution, given the small magnitude of overall and between-group differences in weight loss in these markedly obese subjects and the short duration of the study. Future studies evaluating long-term cardiovascular outcomes are needed before a carbohydrate-restricted diet can be endorsed.


A to Z Weight Loss Study – JAMA 2007

Conclusions: 

In this study, premenopausal overweight and obese women assigned to follow the Atkins diet, which had the lowest carbohydrate intake, lost more weight at 12 months than women assigned to follow the Zone diet, and had experienced comparable or more favorable metabolic effects than those assigned to the Zone, Ornish, or LEARN diets [corrected] While questions remain about long-term effects and mechanisms, a low-carbohydrate, high-protein, high-fat diet may be considered a feasible alternative recommendation for weight loss.


Keto vs Low Fat for Longterm Weight Loss – Br J Nutrition 2013

Individuals assigned to a VLCKD achieve a greater weight loss than those assigned to a LFD in the longterm; hence, a VLCKD may be an alternative tool against obesity.


Facebook Support Groups

  • LCHF4Life

  • Completely Keto

  • Ketovangelist

  • Obesity Code Diet (Dr Jason Fung)

  • Arabic LCHF Group

  • Type 1 Grit (for Type 1 diabetes)

  • Ketogains (for athletes and heavy lifters)

  • Ruled Me


Netflix Movies

  • That Sugar Film

  • The Magic Pill

  • Sugar Coated

  • Carb Loaded: A Culture Dying to Eat

  • Cereal Killers

  • Hungry for Change

  • Fed Up

  • Fat Head