I was going to do this post a few weeks ago, but I decided that I wanted to wait until I actually had more weeks and data to draw conclusions on. I will start again with the disclaimer that these are my own conclusions based on my own experiences, reading, and research. I am not a doctor or a medical professional and would advise anyone to talk with a doctor before making any changes concerning their diet or health.
I will also ask that you not confuse my passion for this topic with the idea that I am on some sort of crusade for or against, well, anything. I think the only crusade I'm on is against ignorance, and for people to know that THEY are ultimately in charge of their health. When it comes to weight, diet, exercise, etc., don't accept that there is no solution out there for you - everyone is different and there is no one right answer.
The mistakes I've made with diets in the past
- The foremost mistake I've made in my first two weight-loss attempts was not having a long-term/lifetime plan and goals. The losing weight goals are fairly easy. But I need to have a plan in my head for what to do if I gain 5 or 10 lbs somewhere down the road - how to steer myself back on course without letting myself get 45 lbs overweight again. If you think of it as a permanent change or lifestyle change, it has to include a long-term plan.
- If I am to do another marathon someday, I also must have a plan for my "in-training" eating and then a plan for getting back to my "not-in-training" eating when I'm finished. (Will I ever do another marathon? Maybe...it's really not an ideal way to stay in shape, I'd say it's more an "accomplishment" and not strategy for weight loss or healthy living)
- During my 2004 Atkins, which was at the height of the low-carb hype/craze, there were a ton of low-carb "replacement" types of products - shakes, ice cream (boy do I miss Kemps Caramel Cow Tracks low-carb!), things made out of protein flour, etc. - the goal of these products, besides making money, was to try to replace the high-carb versions so you didn't feel so "deprived". I bought a lot of them, and they certainly worked. However, I don't think it really helped me break the mental addiction I have to those "comfort" carb foods. This time around, the hype is all gone and there aren't all those products, and I'm focusing on eating good, quality, real, whole foods and not trying to replace the carb stuff.
- MYTH: Dr. Charles Atkins died of his own diet. REALITY: Dr. Atkins died of complications from a head injury he suffered falling off of a ladder.
- MYTH: Low-carb diets are hard on your kidneys. REALITY: High-protein diets have the POSSIBILITY of being hard on your kidneys. Low-carb diets like Atkins replace most of the carb calories with fiber and fat. A general guideline I've read in exercise and weight training books is that a person consume a minimum of 1g of protein per 3 lbs of body weight. If you're somewhere around that, it is unlikely that you will have kidney issues (of course, always check with your doctor!!!)
- MYTH: Low-carb diets raise your cholesterol and triglycerides because you consume more cholesterol and fat. REALITY: Besides the articles I've linked below, numbers generally speak for themselves. You should absolutely be checking these numbers at your regular physical examination with your doctor.
- MYTH: Low-carb diets work because you actually consume less calories. REALITY: Well, actually, in some instances people might eat less calories. I personally don't know if I do or not because I do not count calories. But the questions that should be asked are "why do you eat less calories?" and "does it really matter?" If you can lose weight, don't get hungry, aren't depriving or starving your body, and can eat more food any time if you really need to, the number of calories you're actually consuming seems kind of irrelevant. (also see my own conclusions on the self-limiting nature of proteins and fats).
I really do believe that I have a carbohydrate addiction that is some combination of physical and mental. For me, eating something sweet or highly starchy produces a reaction in my body similar to the reaction that people with other addictions (drug, alcohol, gambling, etc.). I only know a limited amount of science on the topic, but I understand that it has to do with dopamine levels among other things.
As is the case with many physical addictions, the only way to stop them is to stop doing whatever the addiction is. Now, if you have a food addiction, obviously you can't just stop eating food. I think many people (including me) incorrectly assume that they have a food addiction though, when what they really have is that addict/dopamine reaction to sugar and high-glycemic carbs. After a few weeks of cutting that stuff out, my physical cravings were gone and have not returned.
This time around, I've tried to be particularly aware of the mental process that goes on when it comes to my food choices. A good example is the coffee shop, where I love my mochas and lattes. Now, I love me my coffee, and I get my big mug full every morning and enjoy it all morning at work or at home. But frequently in the afternoons, or when I'm away from home, I get the urge to go get a mocha or a latte. Sure, they taste good, but why, really, do I want them vs. having a decaf cup of coffee, which is probably just as satisfying to my love of coffee? What I've found is that, in my head, I tend to view these kinds of treats as both "celebrations" for when I'm in a good mood, and "pick-me-ups" for when I'm in a bad mood (and sometimes just plain time-filler for when I'm bored!). Occasionally that is probably a good thing. Every day, sometimes multiple times a day? That is a dependence. I have similar feelings at home about chips or crackers or other snacks - when I start to question WHY I actually want something, I've had similar insights.
My own "big picture" conclusions
Human beings that lived "pre-agriculture" were hunters and gatherers. Their diets were primarily seeds, nuts, berries, fruits, and animals they hunted for food. Agriculture - the ability to grow things like wheat in mass quantities, has really only been around "en masse" for a few hundred years, which is a tiny fraction of human history. So, regardless of your beliefs on the origin of human beings, it would stand to reason that the human body was designed and/or evolved to operate on that pre-agriculture/hunters-and-gatherers type of diet.
In the earlier part of last century through the 50s, it is estimated that 5% of the population was obese. There was no non-organic food, no bleached flour, very little pre-packaged and processed food, no high fructose corn syrup, and sugar was not added to everything. People of our grandparents generation ate real, whole food - eggs, real butter (or lard!), whole milk, fruits, vegetables, and meat. Carbohydrates back then consisted of fruits, nuts, seeds, and whole-grains. As we got into the 70s, 80s, and 90s, more and more processed, pre-packaged carbohydrates became available, many touted as "low-fat" as the push toward low-fat diets continued. And yet, obesity numbers have steadily increased over that period - depending on which sets of numbers you look at, 35-60% of people are now considered overweight or obese (it's certainly larger than 5%!)
Again, I would always encourage anyone to do their own research, and certainly find something that works for you and do it. And of course consult with your doctor, but also remember that YOU are ultimately in charge of your own health, and that there is no "one-size-fits-all" doctor or solution for everyone - if it were actually that easy we wouldn't have problems!
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