[Reading] ➶ Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control, and Disease By Gary Taubes – Golanvideoagency.info
Nothing is frustrating than following all the right steps, sticking to your good eating and exercise habits, getting on the scale and seeing absolutely no drop Or worse, you ve gained.But what if they were wrong You know, all those rules your mother or father instilled into your young mind about staying away from cheese and butter, eating low fat and limiting red meat What if the government s famous food pyramid was actually based on incomplete data, that when actually looked at closely, contradicts their statements Good Calories, Bad Calories, isn t perfect, nor is it a one stop guide to weight loss What it does, however, is bring to light facts that have been long buried Experiments and hypothesis s from the early 1900s to today, scientists who were ridiculed because what their experiments proved the conventional information taught to the public were flawed When there s a lot of money backing up this incorrect information, those some associations aren t suddenly going to turn around and embrace the new wisdom and science They ll do everything they can to discredit the experiments, the scientists, the trials, those who were studied.Of course, we go on, eating as much refined carbohydrates as we want because high carb diets were safe and that s what we re continually being told.If you want to know the truth about weight gain, why we can t lose weight and obesity, look at the science That s where the truth is Dr Gary Taubes gives you the facts, from the myths that created the fat cholesterol hypothesis, how it became so powerful both in the public and scientific communities, but then he explains the basic physiological science, including the important role insulin plays on weight gain by prohibiting the breakdown of fat in our adipose tissues and , oh believe me, there s much.There s a lot of science here, but Dr Taubes explains it in a way the non researcher can follow Truthfully, the physiological science simply makes sense Regardless, it s your decision to read this book, and further, it s your decision whether or not to believe it But I m someone who likes to understand the details and why things happen the way they do Clearly, if the current mode of eat less fat, eat less calories, and exercise isn t working, there s a reason for it I d like to know what that is rather than stumble along, continually following on blind faith alone.I d like some answers. I ve often been asked what s the best way to lose 10 lbs quickly, usually by someone who is getting ready for some major event A few times, I ve answered You could cut off one of your legs For some reason, this answer never goes over that well And yes, its not as funny as I first thought, but it does have a point.Of course, most people mean they want to lose some subcutaneous fat That is why most people ridicule the early weight loss on a low carb diet it s only water that you lost, so it doesn t mean anything Similarly, everyone gets reassured if they gain some weight when starting an exercise program muscle is denser than fat and it raises your metabolism That s a good weight gain.But there are people who want to lose weight for other reasons I recently went back on a low carb diet, partially to lose some fat But my immediate goal was to get some pressure off of my aching knees, and maybe to lower my blood pressure The diuretic effect of the diet did both of those things very nicely And going back on the low carb diet also led me to this book.Taubes is great at challenging conventional wisdom This book divides basically into two parts Part one criticizes the idea that dietary fat causes heart disease Part two challenges the idea that overeating and lack of exercise cause obesity The amazing thing is that on both fronts, Taube is very convincing.The first part is the easier one to swallow, and I think its the important point Taubes does a great job of showing the growth of misinformation about dietary fat, cholesterol, and heart disease He does an even better job of showing how things can go astray when science and public policy get intertwined He also gives a decent alternative hypothesis for the causes of diseases of civilization, which include obesity, heart disease, diabetes, hypertension, etc These diseases tend to appear in populations along with the increased consumption of refined starches and sugars Taubes argues that high carbohydrates may be the culprit, and not high fat The key evidence for me personally is the relationships between carbs and triglycerides and HDL A low carb diet tends to raise HDL, and will almost immediately bring triglycerides into line.The second part is a bit tougher going The typical thinking about obesity is as follows it s governed by the conservation of energy Consume calories than you burn and you gain weight I ve had my own reservations about this simple idea for a long time First off, energy has no mass Thus, this reasoning is at best derivative Weight gain or loss is a question of the conservation of matter not energy Mass only gets turned into energy in atomic reactions, and I don t think I have all that many nuclear explosions going on in my body That s not a promising road for weight loss.Thinking about it as mass, how does a body gain weight Eating, drinking, and inhaling How does it lose weight Shitting, pissing, sweating, shedding, and exhaling The surprising thing, I think, is that most of our actual weight loss comes from the difference between inhaling and exhaling We inhale O2, and exhale C02 which is almost twice as heavy as the inhaled molecules The CO2 is basically our way of getting rid of the ash that s left when we burn our fuel But this is just my aside, and one that points out the significant jumps that are made by the calorie in, calorie out idea Taubes criticism is quite different He basically says that the calorie in, calorie idea is correct, but that it says nothing about the cause of obesity Suppose you saw a club that was really crowded and you wanted to know why You could ask someone like me, and I might tell you that its because people came into the club than left it Well, duh But you wanted to know why the club was crowded Taubes says its the same thing with obesity The trouble with staying with the calorie in calorie out idea is that it says nothing about the cause People then fall back and say the cause is a lack of willpower How would a determinist respond to this one, I wonder Taubes instead says that both obesity, and the caloric imbalance, are symptoms of something else His hypothesis is basically that the obese suffer from a type of insulin resistance Their muscles are insulin resistant while their fat cells remain sensitive to insulin This causes their fat cells draw fat and energy out of the body The muscles sufficient energy because the fat cells have hogged it up This leads to a state of semi starvation as far as the muscles are concerned Metabolic rate drops and the person conserves energy by moving less We can cut insulin by cutting carbs, so cutting carbs should bring an obese person back to health It s a nice theory Unfortunately, the dispute is now political than scientific The establishment simply wants to show that low carb diets are bad for you, or that they are just reduced calorie diets in disguise So they have no interest in genuinely testing the ideas The low carb community tends to create zealots of their own, with as little interest in the science as the establishment So it doesn t seem likely that anyone will do controlled tests on these hypotheses.I find the whole thing to be fascinating I ve read that Taubes has succumbed to some of the biases that he criticizes mainly that he has ignored some studies that might be uncomfortable to his ideas Getting to the bottom of that would require effort than I m willing to put in In part, I like this book because I always like a book that convincingly stands the conventional wisdom on its head I also think he writes amazingly well, especially for a book this heavy on science And I think the ideas are worth considering, especially the idea that our received wisdom about dietary fat may be all wrong. For Decades We Have Been Taught That Fat Is Bad For Us, Carbohydrates Better, And That The Key To A Healthy Weight Is Eating Less And Exercising Yet Despite This Advice, We Have Seen Unprecedented Epidemics Of Obesity And Diabetes Taubes Argues That The Problem Lies In Refined Carbohydrates, Like White Flour, Easily Digested Starches, And Sugars, And That The Key To Good Health Is The Kind Of Calories We Take In, Not The Number In This Groundbreaking Book, Award Winning Science Writer Gary Taubes Shows Us That Almost Everything We Believe About The Nature Of A Healthy Diet Is Wrong Holy RESEARCH, Batman Wow It seems like Gary Taubes maybe took a lot of guff after his controversial piece in the New York Times, and decided to just let all his critics have it by burying them in tons and tons of data.I have read about low carb diets before, but nothing really convincing to me, anyway, because I loves my bread This 600 page whopper really drives the point home that of all the variables in our diets, the one thing that affects the most change when it s reduced, increased, or removed is carbohydrate Also fascinating, beyond the mechanics of why cutting carbs and increasing fat you heard me, increasing FAT can actually improve health, is the huge chunk of the book that s devoted to reporting on the political process behind how nutritional theory comes to be common knowledge in this country It s a little scary, frankly.Since finishing this book, I ve also gone back and re read Protein Power, and picked up Protein Power Life Plan, as well as a couple of hefty low carb cookbooks I ve tossed all the sugar, corn syrup, and refined carb products out of our house, and I m carefully monitoring the complex carbs that I m feeding my family.And not for nothing, but I ve lost 9 pounds in a week, despite increasing my calorie consumption The next few months should be interesting. This is by no means an easy read nor an easy argument Taubes reviews the scientific literature relating to diet, obsesity and chronic diseases such as heart disease and diabetes He tells us why the recent focus on low fat, high carbohydrate diets is not based on credible scientific evidence The argument has been that high fat diets cause heart disease Taubes argues that consuming sugar and refined carbohydrates causes the body to produce excessive insulin which causes fat retention This hormonal alteration leads to the major diseases of civilization that plague us obesity, diabetes, heart disease, cancer, and Alzheimer s disease Practical implications If you are searching for a weight loss plan, avoid low fat, high carborhydrate semi starvation diets You may lose weight temporarily, but you will regain it If you are conderned with proper weight and high trigylcerides and blood sugar, then eliminate sugar and refined carbohydrates from your diet This should not simply be a diet but a change of life. First the bad this book is a slog, especially the first third of it It definitely takes some effort to read That said, if you re interested in nutrition, or fitness, or biology or, as I am, debunking and exposing bad science, you should read this book Taubes makes a convincing case for the idea that the dietary guidelines we Americans have been getting for the last forty years are not healthy and are making us fatter and less fit He shows how obesity is considered a moral failing laziness and lack of self control in this country, and how that prevents rational discussion and treatment of it He shows that the so called diseases of civilization inevitably appear with the arrival of processed sugar and flour He argues that all calories are not equal and that therefore you can t use a simple burn calories than you consume strategy for weight loss and that carbohydrate not only doesn t provide the same food value as proteins such as meat, but that overconsumption of carbohydrate causes obesity That part bummed out this former vegetarian and current light meat eater Am I qualified to evaluate the science of this book I am not I ve been scouring the internet for opposing points of view and all the criticisms I ve found have said there hasn t been enough research, which is exactly what he s arguing for I want every smart person out there to read this book and then tell me what they think of it Get on that. I read this 500 page tome in 2 days Resisted starting to re read because I promised it to others This is by outstanding science journalist Gary Taubes I had so many light bulbs going on while I read this that I was almost blinded I m a chemist and I have taken a course in chemical thermodynamics His treatment of all calories are not created equally was revelatory For a long time the nutritionists argument that because you can extract by testing with a bomb calorimeter in a lab 9 calories gram from fat versus 4 calories gram from carbohydrate, that was all they looked at to assert that fat was fattening But what if those values are merely the maximum extractable in a lab setting calories So, for example, what if a human body upon ingestion of a gram of fat only gleans 0.5 calories compared to getting 3 calories for every gram of carbohydrate No laws of thermodynamics were harmed in the writing of this book. This is NOT a diet book as one might imagine from looking at the cover it s an quietly revolutionary treatise by a very accomplished science journalist It s a very dense book that requires a lot of thought, especially from somebody like me with only cursory background in biology Nevertheless, I find it absolutely fascinating Taubes not only undermines a lot of the basic nutritional wisdom we all grew up with, he details the historical evolution of scientific thought about nutrition in a way that s made me question my faith in the scientific establishment as well as the FDA. This book is like the Copernican Revolution of diet advice reverse one key assumption, and suddenly all the evidence that didn t fit the previous hypothesis suddenly makes sense Taubes suggests that we ve mixed up cause and effect we don t get fat because we eat too many calories and don t get enough exercise It s the other way around we eat too many calories and don t have the energy to exercise because we re fat That is to say, obesity is a medical condition caused by our body channeling too much of the food we consume into fat cells instead of using it for other metabolic processes This leaves us tired and hungry, because all our cells except our fat cells are being starved So we eat and move less And the cause of this medical condition is excess insulin, which is the body s fat storage hormone And the cause of excess insulin is consumption of carbohydrates, especially refined sugar, high fructose corn syrup, and foods made of processed white flour.I simply can t do justice to the complexity of the argument and the massive amount of research that Taubes has reviewed in his book You simply must read it yourself. ill miss you, pasta, but i think it s for the best.