Notes

Chapter 1 | Why we get fat and what we can do about it

1Gary Taubes, Good Calories, Bad Calories (New York: Anchor Books, 2008).

2Gary Taubes, video presentation, available at http://garytaubes.com/lectures/ (last accessed September 2015).

3For more information on protein synthesis, see publications by Dr Donald K. Layman available at http://www.researchgate.net/profile/Donald_Layman/publications (last accessed September 2015).

4George Cahill, retired Harvard professor of medicine and expert on insulin.

5Metabolic disease or syndrome is a collection of five of the following medical conditions: abdominal (central) obesity, elevated blood pressure, elevated fasting plasma glucose, high serum triglycerides, and low high-density lipoprotein (HDL) levels.

Chapter 2 | Macronutrients

1Kris Gunnars, ‘Saturated fat: Good or bad?’, June 2014, available at http://authoritynutrition.com/saturated-fat-good-or-bad/ (last accessed September 2015).

2Presentation by Dr Donald K. Layman at the 13th Annual Nutrition Forum, 2013, available at https://www.youtube.com/watch?v=4KlLmxPDTuQ (last accessed September 2015).

3Marty Kendall, ‘Why we get fat and what to do about it’, 22 June 2015, available at https://optimisingnutrition.wordpress.com/2015/06/22/why-we-get-fat-and-what-to-do-about-it-v2/ (last accessed September 2015).

Chapter 3 | Facts and fads – busting the myths

1T. Noakes, J. Proudfoot and S.A. Creed, The Real Meal Revolution (Cape Town: Quivertree, 2013).

2A. Hoyland, L. Dye and C.L. Lawton, ‘A systematic review of the effect of breakfast on the cognitive performance of children and adolescents’, Nutrition Research Reviews, 22(2), December 2009: 220–43.

3D.G. Schlundt et al., ‘The role of breakfast in the treatment of obesity: A randomized clinical trial’, American Journal of Clinical Nutrition, 55(3), March 1992: 645–51.

4J.A. Betts et al., ‘The casual role of breakfast in energy balance and health: A randomized controlled trial in lean adults’, American Journal of Clinical Nutrition, 100(2), August 2014: 539–47.

5C. Zauner et al., ‘Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine’, American Journal of Clinical Nutrition, 71, 2000: 1511–5, available at http://ajcn.nutrition.org/content/71/6/1511.full.pdf (last accessed September 2015); J. Webber and I.A. Macdonald, ‘The cardiovascular, metabolic and hormonal changes accompanying acute starvation in men and women’, British Journal of Nutrition, 71(3), March 1994: 437–47.

6K.S. Nair, P.D. Woolf, S.L Welle and D.E. Matthews, ‘Leucine, glucose, and energy metabolism after 3 days of fasting in healthy human subjects’, American Journal of Clinical Nutrition, 46(4), October 1987: 557–562.

7D.A. Levitsky and C.R. Pacanowski, ‘Effect of skipping breakfast on subsequent energy intake’, Physiology & Behavior, 119, July 2013: 9–16; T.V. Kral, L.M. Whiteford, M. Heo and M.S. Faith, ‘Effects of eating breakfast compared with skipping breakfast on ratings of appetite and intake at subsequent meals in 8- to 10-y-old children’, American Journal of Clinical Nutrition, 93(2), February 2011: 284–9.

8Amandine Chaix et al., ‘Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges’, Cell Metabolism, 20(6), December 2014: 991–1005.

9Martin Berkhan, ‘Why does breakfast make me hungry?’, LeanGains, July 2012, available at http://www.leangains.com/2012/06/why-does-breakfast-make-me-hungry.html (last accessed September 2015).

10Jason Fung, ‘Fasting myths – part 5’, Intensive Dietary Management, 15 May 2015, available at https://intensivedietarymanagement.com/fasting-myths-part-5/ (last accessed September 2015).

11C. Zauner et al., ‘Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine’, American Journal of Clinical Nutrition, 71(6), June 2000: 1511–5.

12L.K. Heilbronn et al., ‘Alternate-day fasting in nonobese subjects: Effects on body weight, body composition, and energy metabolism’, American Journal of Clinical Nutrition, 81(1), January 2005: 69–73.

13K.S. Stote et al., ‘A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults’, American Journal of Clinical Nutrition, 85(4), April 2007: 981–8.

14Lyle McDonald, The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner (self-published, 1998), p. 95.

15Andrew Read, ‘Don’t throw away the scales’, Breaking Muscle, available at http://breakingmuscle.com/strength-conditioning/dont-throw-away-the-scales (last accessed September 2015).

16M.L. Butryn et al., ‘Consistent self-monitoring of weight: A key component of successful weight loss maintenance’, Obesity (Silver Spring, Md.), 15(12), December 2007: 3091–6; M.T. McGuire et al., ‘Behavioral strategies of individuals who have maintained long-term weight losses’, Obesity Research, 7(4), July 1999: 334–41; Peter Attia, ‘How to make a fat cell less not thin: The lessons of fat flux’, The Eating Academy, 18 July 2013, available at http://eatingacademy.com/weight-loss/how-to-make-a-fat-cell-less-not-thin-the-lessons-of-fat-flux (last accessed September 2015).

17B. Mang et al., ‘Effects of a cinnamon extract on plasma glucose, HbA, and serum lipids in diabetes mellitus type 2’, European Journal of Clinical Investigation, 36(5), May 2006: 340–4; N. Kleefstra et al., ‘[Cinnamon: Not suitable for the treatment of diabetes mellitus]’, Nederlands Tijdschrift voor Geneeskunde, 151(51), December: 2833–7; F. Woehrlin, H. Fry, K. Abraham and A. Preiss-Weigert, ‘Quantification of flavoring constituents in cinnamon: High variation of coumarin in cassia bark from the German retail market and in authentic samples from Indonesia’, Journal of Agricultural and Food Chemistry, 58(19), October 2010: 10568–75.

18H.L. Katzeff et al., ‘Metabolic studies in human obesity during overnutrition and undernutrition: Thermogenic and hormonal responses to norepinephrine’, Metabolism: Clinical and Experimental, 35(2), February 1986: 166–75.

19To get into the science of this, see Attia, ‘How to make a fat cell less not thin: The lessons of fat flux’.

20Mark Sisson, ‘Dear Mark: Excess skin after major weight loss?’ Mark’s Daily Apple, 19 March 2012, available at http://www.marksdailyapple.com/how-to-get-rid-of-excess-skin-after-major-weight-loss/#axzz3gbdYYyFP (last accessed September 2015).

21Ron Brown, ‘The myth of loose skin’, The Body Fat Review, available at http://www.bodyfatguide.com/LooseSkin.htm (last accessed September 2015).

22‘Chondroitin’, Examine.com, available at http://examine.com/supplements/Chondroitin/ (last accessed September 2015).

23E. Proksch et al. ‘Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis’, Skin Pharmacology and Physiology, 27(3), 2014: 113–9; T.E. Graham et al., ‘Glutamate ingestion: the plasma and muscle free amino acid pools of resting humans’, American Journal of Physiology: Endocrinology & Metabolism, 278(1), January 2000: E83–9.

24G. Bertrand et al., ‘Glutamate stimulates insulin secretion and improves glucose tolerance in rats’, American Journal of Physiology, 269(3 Pt 1), September 1995: E551–6.

25J.L. Lewis III, ‘Overview of acid-base balance’, Merck Manual of Diagnosis and Therapy, available at http://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/acid-base-balance/overview-of-acid-base-balance (last accessed September 2015).

26Jean-Philippe Bonjour, ‘Nutritional disturbance in acid–base balance and osteoporosis: A hypothesis that disregards the essential homeostatic role of the kidney’, British Journal of Nutrition, 110(7), October 2013: 1168–77; T. Remer and F. Manz, ‘Potential renal acid load of foods and its influence on urine pH’, Journal of the American Dietetic Association, 95(7), July 1995: 791–7.

27R.R. McLean et al., ‘Dietary acid load is not associated with lower bone mineral density except in older men’, Journal of Nutrition, 141(4), April 2011: 588–94; K.L. Tucker, M.T. Hannan and D.P. Kiel, ‘The acid-base hypothesis: Diet and bone in the Framingham Osteoporosis Study’, European Journal of Nutrition, 40(5), October 2001: 231–7.

28B.M. Koeppen, ‘The kidney and acid-base regulation’, Advances in Physiology Education, 33(4), December 2009: 275–281.

29T.R. Fenton et al., ‘Causal assessment of dietary acid load and bone disease: A systematic review and meta-analysis applying Hill’s epidemiologic criteria for causality’, Nutrition Journal, 10 April 2011: 41; T.R. Fenton et al., ‘Meta-analysis of the effect of the acid-ash hypothesis of osteoporosis on calcium balance’, Journal of Bone and Mineral Research, 24(11), November 2009: 1835–40; R. Martínez-Zaguilán et al., ‘Acidic pH enhances the invasive behavior of human melanoma cells’, Clinical & Experimental Metastasis, 14(2), March 1996: 176–86.

30Fenton et al., ‘Causal assessment of dietary acid load and bone disease: A systematic review and meta-analysis applying Hill’s epidemiologic criteria for causality’.

31R.E. Moellering et al., ‘Acid treatment of melanoma cells selects for invasive phenotypes’, Clinical & Experimental Metastasis, 25(4), 2008: 411–25.

32‘Victor Herbert, MD, JD, M.A.C.P., F.R.S.M.’ National Council Against Health Fraud, http://www.ncahf.org/about/herbert.html (last accessed September 2015).

33M.J. Langman et al., ‘Influence of diet on the “intestinal” component of serum alkaline phosphatase in people of different ABO blood groups and secretor status’, Nature, 212(5057), October 1966: 41–3; H. Mäkivuokko et al., ‘Association between the ABO blood group and the human intestinal microbiota composition’, BMC Microbiology, 12 June 2012: 94.

34Laura Power, ‘Biotype Diets System®: Blood types and food allergies’, Journal of Nutritional & Environmental Medicine, 16(2), 2007: 125–135.

35F. Yamamoto et al., ‘ABO research in the modern era of genomics’, Transfusion Medicine Reviews, 26(2), April 2012: 103–18.

36L. Cusack et al., ‘Blood type diets lack supporting evidence: a systematic review’, American Journal of Clinical Nutrition, May 2013, doi: 10.3945/?ajcn.113.058693.

37‘Lactose intolerance among different ethnic groups’, National Dairy Council, December 2011, available at http://www.nationaldairycouncil.org/SiteCollectionDocuments/LI%20and%20Minorites_FINALIZED.pdf (last accessed September 2015).

38‘Iodine Deficiency’, American Thyroid Association, available at http://www.thyroid.org/iodine-deficiency/ (last accessed September 2015).

39Ellen Warren, ‘A stiff whiff can cut your raving craving’, Chicago Tribune, 19 October 2011, available at http://articles.chicagotribune.com/2011-10-19/features/sc-health-1019-bit-of-fitness-20111019_1_peppermint-scent-craving (last accessed September 2015).

40A.N. Friedman, ‘Comparative effects of low-carbohydrate high-protein versus low-fat diets on the kidney’, Clinical Journal of the American Society of Nephrology, 7(7), July 2012: 1103–11; W.F. Martin, L.E. Armstrong and N.R. Rodriguez, ‘Dietary protein intake and renal function’, Nutrition & Metabolism, 2, September 2005, available at http://www.nutritionandmetabolism.com/content/2/1/25 (last accessed September 2015).

41L.J. Hoffer et al., ‘Metabolic effects of very low calorie weight reduction diets’, Journal of Clinical Investigation, 73(3), March 1984: 750–8; D.K. Layman and J.I. Baum, ‘Dietary protein impact on glycemic control during weight loss’, Journal of Nutrition, 134(4), April 2004: 968S–73S.

Chapter 4 | Common health concerns

1R.A. Liddle, R.B. Goldstein and J. Saxton, ‘Gallstone formation during weight-reduction dieting’, Archives of Internal Medicine, 149(8), August 1989: 1750–3.

2A. Mathur et al., ‘Steatocholecystitis: The influence of obesity and dietary carbohydrates’, Journal of Surgical Research, 147(2), June 2008: 290–7; C.S. Stokes et al., ‘Ursodeoxycholic acid and diets higher in fat prevent gallbladder stones during weight loss: A meta-analysis of randomized controlled trials’, Clinical Gastroenterology and Hepatology, 12(7), July 2014: 1090–1100.

3‘Treating constipation without destroying your gut’, The Paleo Mom, 29 May 2012, available at http://www.thepaleomom.com/2012/05/treating-constipation-without.html (last accessed September 2015).

4K. Thomson and K. Hammerton, Sugar Free (Johannesburg: Jonathan Ball, 2015).

Chapter 5 | Health issues that may be helped by Banting

1Z. Harcombe et al., ‘Evidence from randomised controlled trials did not support the introduction of dietary fat guidelines in 1977 and 1983: A systematic review and meta-analysis’, Open Heart, 2(1), 2015, doi: 10.1136/openhrt-2014-000196.

2S.S. Soedamah-Muthu et al., ‘Relationship between risk factors and mortality in type 1 diabetic patients in Europe: The EURODIAB Prospective Complications Study (PCS)’, Diabetes Care, 31(7), July 2008: 1360–1366.

3S.C. Bain et al., ‘Characteristics of type 1 diabetes of over 50 years duration (the Golden Years Cohort)’, Diabetic Medicine, 20(10), October 2003: 808–11; L.A. Distiller, ‘Why do some patients with type 1 diabetes live so long?’, World Journal of Diabetes, 5(3), June 2014: 282–7.

4Distiller, ‘Why do some patients with type 1 diabetes live so long?’

5J.V. Nielsen et al., ‘Low carbohydrate diet in type 1 diabetes, long-term improvement and adherence: A clinical audit’, Diabetology & Metabolic Syndrome, 4(23), 2012, doi: 10.1186/1758-5996-4-23; J.V. Nielsen, E. Jönsson and A. Ivarsson, ‘A low carbohydrate diet in type 1 diabetes: Clinical experience – a brief report’, Upsala Journal of Medical Sciences, 110(3), 2005: 267–73.

6A. Laurenzi et al., ‘Effects of carbohydrate counting on glucose control and quality of life over 24 weeks in adult patients with type 1 diabetes on continuous subcutaneous insulin infusion: A randomized, prospective clinical trial (GIOCAR)’, Diabetes Care, 34(4), April 2011: 823–7.

7Dr Bernstein’s Diabetes University, available at https://www.youtube.com/channel/UCuJ11OJynsvHMsN48LG18Ag (last accessed September 2015).

8Richard K. Bernstein, Dr Bernstein’s Diabetes Solution: A Complete Guide to Achieving Normal Blood Sugars (New York: Little, Brown and Company, 2011).

9K.B. Filion et al., ‘Trends in the prescription of anti-diabetic medications in the United Kingdom: A population-based analysis’, Pharmacoepidemiology and Drug Safety, 18(10), October 2009: 973–6.

10Jason Fung, https://www.youtube.com/user/drjasonfung.

11R.R. Henry et al., ‘Intensive conventional insulin therapy for type II diabetes. Metabolic effects during a 6-mo outpatient trial,’ Diabetes Care, 16(1), January 1993: 21–31.

12‘Type 2 Diabetes’, Diabetes Australia, available at https://www.diabetesaustralia.com.au/type-2-diabetes (last accessed September 2015).

13‘Diabetes Myths’, American Diabetes Association, available at http://www.diabetes.org/diabetes-basics/myths/ (last accessed September 2015).

14R.W. Oppenheimer, Diabetic Cookery: Recipes and Menus (New York: E.P. Dutton & Company, 1917), p. 13, available at https://archive.org/details/diabeticcookeryr00oppeiala (last accessed September 2015).

15The Action to Control Cardiovascular Risk in Diabetes Study Group, ‘Effects of intensive glucose lowering in type 2 diabetes’, New England Journal of Medicine, 358, June 2008: 2545–2559.

16P. Raggi et al., ‘The ADVANCE study: A randomized study to evaluate the effects of cinacalcet plus low-dose vitamin D on vascular calcification in patients on hemodialysis’, Nephrology, Dialysis, Transplantation, 26(4), April 2011: 1327–39; C.J. Currie et al., ‘Survival as a function of HbA1c in people with type 2 diabetes: A retrospective cohort study’, Lancet, 375(9713), February 2010: 481–489; D. Yu. et al., ‘Dietary carbohydrates, refined grains, glycemic load, and risk of coronary heart disease in Chinese adults’, American Journal of Epidemiology, 178(10), November 2013: 1542–1549; D.C. Greenwood et al., ‘Glycemic index, glycemic load, carbohydrates, and type 2 diabetes: Systematic review and dose–response meta-analysis of prospective studies’, Diabetes Care, 36(12), December 2013: 4166–71; Y.L. Zuñiga et al., ‘Rice and noodle consumption is associated with insulin resistance and hyperglycaemia in an Asian population’, British Journal of Nutrition, 111(6), March 2014: 1118–28.

17Dr Jason Fung, ‘The Two Big Lies of Type 2 Diabetes’, available at https://www.youtube.com/watch?v=FcLoaVNQ3rc (last accessed September 2015).

18Roy Taylor, ‘Type 2 diabetes: Etiology and reversibility’, Diabetes Care, 36(4), April 2013: 1047–55.

19E.L. Lim et al., ‘Reversal of type 2 diabetes: Normalisation of beta cell function in association with decreased pancreas and liver triacylglycerol’, Diabetologia, 54(10), October 2011: 2506–2514.

20G.D. Foster et al., ‘A randomized trial of a low-carbohydrate diet for obesity’, New England Journal of Medicine, 348(21), May 2003: 2082–90; S.B. Sondike et al., ‘Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adolescents’, Journal of Pediatrics, 142(3), March 2003: 253–8; B.J. Brehm et al., ‘A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women’, Journal of Clinical Endocrinology & Metabolism, 88(4), April 2003: 1617–23; Y. Wady Aude et al., ‘The national cholesterol education program diet vs a diet lower in carbohydrates and higher in protein and monounsaturated fat: A randomized trial’, Archives of Internal Medicine, 164(19), October 2004: 2141–6; W.S. Yancy Jr et al., ‘A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: A randomized, controlled trial’, Annals of Internal Medicine, 140(10), May 2004: 769–77; J.S. Volek et al., ‘Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women’, Nutrition & Metabolism, 1(13), November 2004, doi: 10.1186/1743-7075-1-13; K.A. Meckling, C. O’Sullivan and D. Saari, ‘Comparison of a low-fat diet to a low-carbohydrate diet on weight loss, body composition, and risk factors for diabetes and cardiovascular disease in free-living, overweight men and women’, Journal of Clinical Endocrinology & Metabolism, 89(6) June 2004: 2717–23; S.M. Nickols-Richardson et al., ‘Perceived hunger is lower and weight loss is greater in overweight premenopausal women consuming a low-carbohydrate/high-protein vs high-carbohydrate/low-fat diet’, Journal of the American Dietetic Association, 105(9), September 2005: 1433–7; M.E. Daly et al., ‘Short-term effects of severe dietary carbohydrate-restriction advice in type 2 diabetes: A randomized controlled trial’, Diabetic Medicine, 23(1), January 2006: 15–20; F.F. Samaha et al., ‘A low-carbohydrate as compared with a low-fat diet in severe obesity’, New England Journal of Medicine, 348, May 2003: 2074–81; F.J. McClernon et al., ‘The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms’, Obesity, 15(1), January 2007: 182–7; C.D. Gardner et al., ‘Comparison of the Atkins, Zone, Ornish, and LEARN diets for change in weight and related risk factors among overweight premenopausal women: The A TO Z weight loss study: A randomized trial’, JAMA, 297(9), 2007: 969–977; A.K. Halyburton et al., ‘Low- and high-carbohydrate weight-loss diets have similar effects on mood but not cognitive performance’, American Journal of Clinical Nutrition, 86(3), September 2007: 580–7; P.A. Dyson, S. Beatty and D.R. Matthews, ‘A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects’, Diabetic Medicine, 24(12), December 2007: 1430–5; E.C. Westman et al., ‘The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus’, Nutrition & Metabolism, 5(36), December 2008, doi: 10.1186/1743-7075-5-36; I. Shai et al., ‘Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet’, New England Journal of Medicine, 359, July 2008: 229–241; J.B. Keogh et al., ‘Effects of weight loss from a very-low-carbohydrate diet on endothelial function and markers of cardiovascular disease risk in subjects with abdominal obesity’, American Journal of Clinical Nutrition, 87, 2008: 567–76; J.Tay et al., ‘Metabolic effects of weight loss on a very-low-carbohydrate diet compared with an isocaloric high-carbohydrate diet in abdominally obese subjects’, Journal of the American College of Cardiology, 51(1), January 2008: 59–67; J.S. Volek et al., ‘Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet’, Lipids, 44(4), April 2009: 297–309; G.D. Brinkworth et al., ‘Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo’, American Journal of Clinical Nutrition, 90(1), July 2009: 23–32; T.L. Hernandez et al., ‘Lack of suppression of circulating free fatty acids and hypercholesterolemia during weight loss on a high-fat, low-carbohydrate diet’, American Journal of Clinical Nutrition, 91(3), March 2010: 578–85; N.F. Krebs et al., ‘Efficacy and safety of a high protein, low carbohydrate diet for weight loss in severely obese adolescents’, Journal of Pediatrics, 157(2), August 2010: 252–8; H. Guldbrand et al., ‘In type 2 diabetes, randomisation to advice to follow a low-carbohydrate diet transiently improves glycaemic control compared with advice to follow a low-fat diet producing a similar weight loss’, Diabetologia, 55(8), August 2012: 2118–27.

21S.H.A. Holt, J.C. Brand Miller and P. Petocz, ‘An insulin index of foods: The insulin demand generated by 1000-kJ portions of common foods’, American Journal of Clinical Nutrition, 66, 1997: 1264–76, available at http://ajcn.nutrition.org/content/66/5/1264.full.pdf (last accessed September 2015).

22J. Bowden and S. Sinatra, The Great Cholesterol Myth: Why Lowering Your Cholesterol Won’t Prevent Heart Disease and the Statin-free Plan That Will (Beverly, MA: Fair Winds Press, 2012).

23Dr Stephen Sinatra, ‘What is Lp(a) cholesterol?’ and ‘Defining the different types of cholesterol’, available at http://www.drsinatra.com (last accessed September 2015).

24Proudfoot, Creed and Noakes, The Real Meal Revolution, p. 264.

25P. Holvoet et al., ‘Oxidized LDL and the metabolic syndrome’, Future Lipidology, 3(6), December 2008: 637–649; P. Holvoet et al., ‘The metabolic syndrome, circulating oxidized LDL, and risk of myocardial infarction in well-functioning elderly people in the health, aging, and body composition cohort’, Diabetes, 53, April 2004: 1068–73.

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28T.B. Horwich et al., ‘Low serum total cholesterol is associated with marked increase in mortality in advanced heart failure’, Journal of Cardiac Failure, 8(4), August 2002: 216–24.

29A. Mazza et al., ‘Predictors of cancer mortality in elderly subjects’, European Journal of Epidemiology, 15, 1999: 421–7.

30G. Wannamethee et al., ‘Low serum total cholesterol concentrations and mortality in middle aged British men’, BMJ, 311, 1995: 409–13.

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32S.J. Winawer et al., ‘Declining serum cholesterol prior to diagnosis of colon cancer, JAMA, 263, 1990: 2083–5.

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37P.K. Elias et al., ‘Serum cholesterol and cognitive performance in the Framingham Heart Study’, Psychosomatic Medicine, 67, 2005: 24–30.

38L.M. de Lau et al., ‘Serum cholesterol levels and the risk of Parkinson’s Disease. American Journal of Epidemiology, 164, 2006: 998–1002.

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40 M. Lagerpusch et al. ‘Carbohydrate quality and quantity affect glucose and lipid metabolism during weight regain in healthy men’, Journal of Nutrition, 143(10), October 2013: 1593–601; H. Hauner et al. ‘Evidence-based guideline of the German Nutrition Society: Carbohydrate intake and prevention of nutrition-related diseases’, Annals of Nutrition & Metabolism, 60 Suppl 1, 2012: 1–58.

41L. Chen et al., ‘Reducing consumption of sugar-sweetened beverages is associated with reduced blood pressure: A prospective study among United States adults’, Circulation, 121(22), June 2010: 2398–406; I.J. Brown et al., ‘Sugar-sweetened beverage, sugar intake of individuals, and their blood pressure: International study of macro/micronutrients and blood pressure’, Hypertension, February 2011, doi: 10.1161/HYPERTENSIONAHA.110.165456.

42D. Diao et al., ‘Pharmacotherapy for mild hypertension’, Cochrane Database of Systematic Reviews, 8, August 2012: CD006742, doi: 10.1002/14651858.CD006742.pub2.

43R.S. Taylor et al., ‘Reduced dietary salt for the prevention of cardiovascular disease’, American Journal of Hypertension, 24(8), August 2011: 843–53.

44K. Asayama et al., ‘Systematic review of health outcomes in relation to salt intake highlights the widening divide between guidelines and the evidence’, American Journal of Hypertension, 27(9), September 2014: 1138–42.

45M. Asrih and F.R. Jornayvaz, ‘Diets and nonalcoholic fatty liver disease: The good and the bad’, Clinical Nutrition, 33(2), April 2014: 186–90.

46D. Preiss and N. Sattar, ‘Non-alcoholic fatty liver disease: An overview of prevalence, diagnosis, pathogenesis and treatment considerations’, Clinical Science, 115(5), September 2008: 141–50.

47J.D. Browning et al., ‘Short-term weight loss and hepatic triglyceride reduction: Evidence of a metabolic advantage with dietary carbohydrate restriction’, American Journal of Clinical Nutrition, 93(5), May 2011: 1048–52; C. Romestaing et al., ‘Long term highly saturated fat diet does not induce NASH in Wistar rats’, Nutrition & Metabolism, 4(4), 2007, doi: 10.1186/1743-7075-4-4.

48K. Sevastianova et al., ‘Effect of short-term carbohydrate overfeeding and long-term weight loss on liver fat in overweight humans’, American Journal of Clinical Nutrition, 96(4), October 2012: 727–34.

49H. Bian et al., ‘Effects of dietary interventions on liver volume in humans’, Obesity, 22(4), April 2014: 989–995; Browning et al., ‘Short-term weight loss and hepatic triglyceride reduction’; R.C. Schugar and P.A. Crawford, ‘Low-carbohydrate ketogenic diets, glucose homeostasis, and nonalcoholic fatty liver disease’, Current Opinion in Clinical Nutrition & Metabolic Care, 15(4), July 2012: 374–80.

50D. Tendler et al., ‘The effect of a low-carbohydrate, ketogenic diet on nonalcoholic fatty liver disease: A pilot study’, Digestive Diseases & Sciences, 52(2), February 2007: 589–93; O. Benjaminov et al., ‘The effect of a low-carbohydrate diet on the nonalcoholic fatty liver in morbidly obese patients before bariatric surgery’, Surgical Endoscopy, 21(8), August 2007: 1423–7.

51J. Wright and L. Lenard, Why Stomach Acid is Good for You: Natural Relief from Heartburn, Indigestion, Reflux, and GERD (Lanham, Maryland: Rowman & Littlefield, 2001); ‘Gastric analysis’, Tahoma Clinic, available at http://www.tahomaclinic.com/gastric-analysis (last accessed September 2015).

52Another complication of insufficient stomach acid is that our meals are not adequately digested, resulting in a limited absorption of nutrients. We cannot expect to stay healthy if we have chronically poor nutrient absorption. See D.A. Greenwald, ‘Aging, the gastrointestinal tract, and risk of acid-related disease’, American Journal of Medicine, 117 Suppl. 5A, September 2004: 8S–13S.

53G.R. Locke et al., ‘Risk factors associated with symptoms of gastroesophageal reflux’, American Journal of Medicine, 106(6), June 1999: 642–9; H.J. Sugerman, ‘Increased intra-abdominal pressure and GERD/Barrett’s esophagus’, Gastroenterology, 133(6), December 2007: 2075.

54The Paleo Mom, http://www.thepaleomom.com.

55W.S. Yancy Jr, D. Provenzale and E.C. Westman, ‘Improvement of gastroesophageal reflux disease after initiation of a low-carbohydrate diet: Five brief case reports’, Alternative Therapies in Health & Medicine, 7(6), November/December 2001: 120, 116–9; G.L Austin et al., ‘A very low-carbohydrate diet improves gastroesophageal reflux and its symptoms’, Digestive Disease & Sciences, 51(8), August 2006: 1307–12.

56H.D. Holscher, ‘Bifidobacterium lactis Bb12 enhances intestinal antibody response in formula-fed infants: A randomized, double-blind, controlled trial’, Journal of Parenteral and Enteral Nutrition, 36(1 Suppl.), January 2012: 106S–17S.

57H.E. Jakobsson et al., ‘Short-term antibiotic treatment has differing long-term impacts on the human throat and gut microbiome’, PLOS ONE, 5(3), 2010: e9836, doi: 10.1371/journal.pone.0009836.

58M.T. Bailey et al., ‘Exposure to a social stressor alters the structure of the intestinal microbiota: Implications for stressor-induced immunomodulation’, Brain, Behavior & Immunity, 25(3), March 2011: 397–407.

59J.S. Barrett, ‘Fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) and nonallergic food intolerance: FODMAPs or food chemicals?’, Therapeutic Advances in Gastroenterology, 5(4), July 2012: 261–8; H.M. Staudacher et al., ‘Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAPs) versus standard dietary advice in patients with irritable bowel syndrome’, Journal of Human Nutrition & Dietetics, 24(5), October 2011: 487–95.

60‘The low FODMAP diet’, Stanford University Medical Center, available at https://stanfordhealthcare.org/content/dam/SHC/for-patients-component/programs-services/clinical-nutrition-services/docs/pdf-lowfodmapdiet.pdf (last accessed September 2015).

61Available at http://my.chriskresser.com/ebook/gut-health/.

62For those who would like more detail on the science behind leaky gut, see Harvard coeliac researcher Dr Alessio Fasano’s pioneering research on gluten, autoimmunity and leaky gut: A. Fasano, ‘Leaky gut and autoimmune diseases’, Clinical Reviews in Allergy & Immunology, 42(1), February 2012: 71–8; A. Fasano, ‘Zonulin and its regulation of intestinal barrier function: The biological door to inflammation, autoimmunity, and cancer’, Physiological Reviews, 91(1), January 2011: 151–175; A. Farhadi et al., ‘Intestinal barrier: An interface between health and disease’, Journal of Gastroenterology & Hepatology, 18(5), May 2003: 479–97.

63A. Sapone et al., ‘Zonulin upregulation is associated with increased gut permeability in subjects with type 1 diabetes and their relatives’, Diabetes, 55(5), May 2006: 1443–9; J. Visser et al., ‘Tight junctions, intestinal permeability, and autoimmunity celiac disease and type 1 diabetes paradigms’, Annals of the New York Academy of Sciences, 1165, May 2009: 195–205.

64T. Watts et al., ‘Role of the intestinal tight junction modulator zonulin in the pathogenesis of type 1 diabetes in BB diabetic-prone rats’, Proceedings of the National Academy of Sciences of the United States of America, 102(8), February 2005: 2916–21.

65Tim Ferriss, ‘Gout: The missing chapter from Good Calories, Bad Calories’, The 4-hour Work Week, October 2009, http://fourhourworkweek.com/2009/10/05/gout/ (last accessed September 2015).

66C.R. Hydrick and I.H. Fox, ‘Nutrition and gout’, Present Knowledge in Nutrition, 5th edition, Washington DC: The Nutrition Foundation, 1984: 740–52.

67J. Bowering et al., ‘Dietary protein level and uric acid metabolism in normal man’, Journal of Nutrition, 100, 1969: 249–61, available at http://jn.nutrition.org/content/100/2/249.full.pdf (last accessed September 2015).

68G.M. Reaven, ‘The kidney: an unwilling accomplice in syndrome X’, American Journal of Kidney Diseases, 30(6), December 1997: 928–31.

69S. Forouzesh, ‘High fructose corn syrup and gout’, ArthritisCare, 20 April 2010, available at http://www.arthritiscare.com/-new--gout---high-fructose-corn-syrup.html (last accessed September 2015).

70T. Nakagawa et al. ‘A causal role for uric acid in fructose-induced metabolic syndrome’, American Journal of Physiology: Renal Physiology, 290(3), March 2006: F625–31.

71H.K. Choi and G. Curhan, ‘Soft drinks, fructose consumption, and the risk of gout in men: prospective cohort study’, BMJ, 336(7639), February 2008: 309–12; H.K. Choi, W. Willett and G. Curhan, ‘Fructose-rich beverages and risk of gout in women’, JAMA, 304(20), November 2010: 2270–8.

72F. Facchini et al., ‘Relationship between resistance to insulin-mediated glucose uptake, urinary uric acid clearance, and plasma uric acid concentration’, JAMA, 266(21), December 1991: 3008–11.

73L. Cordain, ‘Implications for the role of diet in acne’, Seminars in Cutaneous Medicine & Surgery, 24(2), June 2005: 84–91; R.N Smith and N.J. Mann, ‘Acne in adolescence: A role for nutrition?’, Nutrition & Dietetics, 64 (Suppl. 4), September 2007: S147–9; R.N. Smith et al., ‘The effect of a high-protein, low glycemic-load diet versus a conventional, high glycemic-load diet on biochemical parameters associated with acne vulgaris: A randomized, investigator-masked, controlled trial’, Journal of the American Academy of Dermatology, 57(2), August 2007: 247–56.

74McKinley Health Center, ‘Nutrition therapy for polycystic ovary syndrome (PCOS)’, available at http://www.mckinley.illinois.edu/handouts/pcos.htm (last accessed September 2015); K. Fiore, ‘Low-carb diet’s effect on insulin may ease ovarian syndrome’, Medpage Today, 22 May 2013, available at http://www.medpagetoday.com/Endocrinology/GeneralEndocrinology/39302 (last accessed September 2015).

75A.M. Goss et al., ‘Effects of a eucaloric reduced-carbohydrate diet on body composition and fat distribution in women with PCOS’, Metabolism, 63(10), October 2014: 1257–64; J.M. Frary et al., ‘The effect of dietary carbohydrates in women with polycystic ovary syndrome. A systematic review’, Minerva Endocrinologica (Impact Factor: 1.46), June 2014; L.J. Moran et al., ‘Dietary composition in the treatment of polycystic ovary syndrome: A systematic review to inform evidence-based guidelines’, Journal of the Academy of Nutrition & Dietetics, 113(4), April 2013: 520–45.

76J.C. Mavropoulos et al., ‘The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: A pilot study’, Nutrition & Metabolism, 2(35), 2005, doi: 10.1186/1743-7075-2-35.

77See www.dietdoctor.com for numerous inspiring personal stories.

Chapter 6 | Supplements

1D.R. Jacobs Jr et al., ‘Food synergy: An operational concept for understanding nutrition’, American Journal of Clinical Nutrition, 89(5), May 2009: 1543S–1548S.

2E. Guallar et al., ‘Enough is enough: Stop wasting money on vitamin and mineral supplements’, Annals of Internal Medicine, 159(12), 2013: 850–1; A.R. Gaby, ‘Vitamin and mineral supplements are not a waste of money: Comments on a widely-publicized editorial’, Huffington Post, 23 December 2013, available at http://www.huffingtonpost.com/alan-r-gaby-md/vitamins-study_b_4481739.html (last accessed September 2015).

3‘Supplement: A scorecard’, Harvard Health Publications, 1 April 2012, available at http://www.health.harvard.edu/staying-healthy/supplements-a-scorecard (last accessed September 2015).

4S. Wandel et al., ‘Effects of glucosamine, chondroitin, or placebo in patients with osteoarthritis of hip or knee: network meta-analysis’, BMJ, 341(c4675), September 2010, doi: 10.1136/bmj.c4675.

5G. Bjelakovic et al., ‘Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: Systematic review and meta-analysis’, JAMA, 297(8), February 2007: 842–57.

6US Department of Health & Human Services, ‘Magnesium: Fact sheet for health professionals’, National Institutes of Health, available at https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ (last accessed September 2015).

7‘Vitamin D’, Examine.com, available at http://examine.com/supplements/Vitamin+D/ (last accessed September 2015).

8M.J. McKenna and B.F. Murray, ‘Vitamin D dose response is underestimated by Endocrine Society’s Clinical Practice Guideline’, Endocrine Connections, 2(2), April 2013: 87–95.

9‘Chromium’, Examine.com, available at http://examine.com/supplements/Chromium/ (last accessed September 2015).

Chapter 7 | 15-step guide to Banting for permanent weight loss

1D.K. Layman, ‘Dietary Guidelines should reflect new understandings about adult protein needs’, Nutrition & Metabolism, 6(12), March 2009, doi: 10.1186/1743-7075-6-12.

2R. Hursel et al., ‘The effects of green tea on weight loss and weight maintenance: A meta-analysis’, International Journal of Obesity, 33(9), September 2009: 956–961.

3Inè Reynierse, Low Carb is Lekker (Cape Town: Struik Lifestyle, 2015).

4M. Barański et al., ‘Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: A systematic literature review and meta-analyses’, British Journal of Nutrition, 112(5), September 2014: 794–811.

5K. Gunnars, ‘Grass-fed vs grain-fed beef – What’s the difference?’, Authority Nutrition, August 2013, available at http://authoritynutrition.com/grass-fed-vs-grain-fed-beef/ (last accessed September 2015).

6C.A. Daley et al., ‘A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef’, Nutrition Journal, 9(10), 2010, doi: 10.1186/1475-2891-9-10.

7Andrew Scurria, ‘Pasta maker forks over $8m in low-carb labeling deal’, Law360, 15 April 2014, available at http://www.law360.com/articles/528234/pasta-maker-forks-over-8m-in-low-carb-labeling-deal (last accessed September 2015).

8‘Soy alert!’, Weston A. Price Foundation, available at http://www.westonaprice.org/soy-alert/ (last accessed September 2015).

9S. Kobylewski and M.F. Jacobson, ‘Food dyes: A rainbow of risks’, Center for Science in the Public Interest, June 2010, available at http://cspinet.org/new/pdf/food-dyes-rainbow-of-risks.pdf (last accessed September 2015).

Chapter 8 | Ketosis and exercise

1M.L. Dansinger et al., ‘Comparison of the Atkins, Ornish, Weight Watchers, and Zone diets for weight loss and heart disease risk reduction: A randomized trial’, JAMA, 293(1), January 2005: 43–53.

2For more information on the logistics of fat storage, see Vickie Ewell, ‘Can you be in ketosis and not lose weight?’, Kickin’ Carb Clutter, 28 October 2012, available at http://kickincarbclutter.blogspot.co.za/2012/10/can-you-be-in-ketosis-and-not-lose.html (last accessed October 2015).

3N. Evero et al., ‘Aerobic exercise reduces neuronal responses in food reward brain regions’, Journal of Applied Physiology, 112(9), May 2012: 1612–9.

Chapter 9 | Troubleshooting stalling and weight gain

1H. Lee et al., ‘The effect of body posture on brain glymphatic transport’, Journal of Neuroscience, 35(31), August 2015: 11034–44; National Institutes of Health, ‘How sleep clears the brain’, NIH Research Matters, 28 October 2013, available at http://www.nih.gov/researchmatters/october2013/10282013clear.htm (last accessed October 2015); M. Nedergaard, ‘Garbage truck of the brain’, Science, 340(6140), June 2013: 1529–30.

2Information collated from Mayo Clinic, ‘Sleep tips: 7 steps to better sleep’, 9 June 2014, available at http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379; and National Sleep Foundation, ‘Healthy sleep tips’, available at https://sleepfoundation.org/excessivesleepiness/content/healthy-sleep-tips-0 (last accessed October 2015).

3The Diet Doctor, http://www.dietdoctor.com/ (last accessed October 2015).

4Intensive Dietary Management, https://intensivedietarymanagement.com/ (last accessed October 2015).

Chapter 10 | Frequently asked questions

1T. Noakes, J. Proudfoot and B. Surtees, Raising Superheroes (Cape Town: Real Meal Revolution, 2015).

2D.J. Favell, ‘A comparison of the vitamin C content of fresh and frozen vegetables’, Food Chemistry, 62(1), 1998: 59–64, available at http://ucanr.edu/datastoreFiles/608-97.pdf (last accessed September 2015).

3C. Davis, ‘From passive overeating to “food addiction”: A spectrum of compulsion and severity’, ISRN Obesity, Article ID 435027, 2013, doi: 10.1155/2013/435027, available at http://www.hindawi.com/journals/isrn/2013/435027/ (last accessed September 2015).

4K.L. Stanhope, J.-M. Schwarz and P. J. Havel, ‘Adverse metabolic effects of dietary fructose: Results from recent epidemiological, clinical, and mechanistic studies’, Current Opinion in Lipidology, 24(3), June 2013: 198–206, available at http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4251462/ (last accessed September 2015).

5K.L. Stanhope et al., ‘Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans’, Journal of Clinical Investigation, 119(5), May 2009: 1322–1334, available at http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2673878/ (last accessed September 2015).

6K.T. Daniel, The Whole Soy Story: The Dark Side of America’s Favorite Health Food (Washington, DC: New Trends Publishing, 2005).

Chapter 11 | Ingredients

1International Food Information Council Foundation and US Food and Drug Administration, ‘Food ingredients and colors’, Food Insight, available at http://www.foodinsight.org/Content/3843/v3_FoodIngredColors_6-21-10.pdf (last accessed October 2015).

Chapter 15 | The Banting Solution Beginner’s Exercise Plan

1‘Rev up your workout with interval training’, Mayo Clinic, 24 March 2015, available at http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/interval-training/art-20044588 (last accessed October 2015).

Testimonials

1Also known as Barrett’s oesophagus, this is a serious complication of GERD (gastro-oesophageal reflux disease).