A major key to a long and healthy life: fasting or a ketogenic diet

[Bill Ryan]

An update about my keto diet, which might be interesting for some. I've been on it for 3 weeks now (the longest I've ever done this), I never feel hungry, and I've been hiking in the high mountains every few days with plenty of energy all the time. In short, I feel great. It's all been very easy.

I posted above about a small mountain experience which took me by surprise (I suddenly felt very light-headed, and had to sit down), and I realized soon after that I was simply badly dehydrated. When I'm noticing is that I'm not often feeling thirsty, and so I have to discipline myself to drink water regularly, always a little more than I seem to feel I need.

I was never overweight, but looking in the mirror I really am getting quite lean! Happily, though, I'm not losing any strength or energy at all. I started to read online about how one STOPS losing weight on keto, and the simple answer seems to be merely to increase one's intake of protein and fat.

I vary my protein intake quite a lot, making sure to include cheese, milk, eggs, nuts, fish, and so on. I also make sure that I occasionally eat non-starchy veggies like onions, carrots, spinach, celery, and avocados. Visiting a friend for lunch last week, I had some pasta and then some cake(!), but it seemed to make no difference at all. Increasing the protein and fat, if I need to, feels like it should be not too hard.

I have no idea how long I'll continue this! Three weeks and counting is is far longer than I'd originally thought or intended. I keep on waiting for my body to insist on a bunch of large salads for a change, but so far all it REALLY insists on every few days is celery — always happy to oblige, and not a problem at all.

[Bill Ryan]

A further update, with an added question for anyone who knows more about this than I do.

This is now Day 57 of my keto diet. It's proved so easy and hassle-free (and also surprisingly inexpensive!) that I've just been continuing it as a simple routine, punctuated with large mixed salads every two or three days. I've felt zero ill-effects, I'm never hungry, my mountain hiking energy has been fine, and I'm the same weight now as I was 20 or even 30 years ago.

But yesterday I started to sense a vague nagging worry, which was purely intuitive. So I tested my cholesterol at a local lab, very cheap to do here. It was hugely high.

My levels were:

• Total cholesterol: 291
• LDL: 213
• HDL: 38.4
• Triglycerides: 199

That's all way out of medically-agreed 'normal' range.

I'm not at all convinced that high cholesterol must be a terribly dangerous thing, but it did raise a flag for me that I should try to understand all this better. What I'm thinking now is that I'm going to bridge over to mostly large mixed salads (with olive oil, sesame oil and avocado oil), with fish and eggs but less cheese and full cream raw milk. (A shame, because that's just so delicious! )

Is there any advice from readers who may have experienced any of this for themselves??

[grapevine]

💚 KETO Increased Your Cholesterol?? (Here’s why It's OK) 💚

Source: https://youtube.com/watch?v=-QwD4xoSmRg

(14.12 minutes)

I hope this video by an MD will allay your fears somewhat Bill, but at the end of the day it's all just "information" and we get to decide what's best followed or avoided.

The doctor in this video said that it's the ratio between waist measurement and height that indicates a higher risk of health problems.

[onawah]

Dr. Mercola advises against using a lot of seed oils (and they can be hidden in ways you might not expect, such as in meat).
Most of his articles are behind a paywall now, but they can still be found in pdf form:
https://oh17.com/wp-content/uploads/...id-Mercola.pdf

And here is the info in a nutshell:
"STORY AT-A-GLANCE
There's an even worse offender than sugar for your immune system and overall health: industrially processed seed oils, often referred to as "vegetable oils"
At the root of the harmful biochemical reactions triggered by seed oils is linoleic acid, the primary fatty acid found in polyunsaturated fatty acids (PUFAs)
The dramatic increase in seed oil intake in recent decades is a key culprit behind the soaring rates of heart disease, cancer, age-related macular degeneration, diabetes, obesity and dementia
Unsaturated fat intake is associated with increased mortality from COVID-19, while saturated fat intake lowers your risk of death
Linoleic acid is found in most processed foods, including sauces and salad dressings, along with "healthy" foods like chicken, pork and olive oil
What you eat plays a significant role in how well your immune system functions. As a result, you can actively support your body's ability to ward off acute and chronic conditions with each food you put into your mouth. However, depending on your food choices, you can also hinder it.

What's the worst ingredient for your immune system? If you guessed sugar, nice try, but there's an even worse offender that's just as prevalent but not as widely recognized for its pernicious influence on health: industrially processed seed oils, often referred to as "vegetable oils."

At the root of the harmful biochemical reactions triggered by seed oils is linoleic acid, which is an 18-carbon omega-6 fat. Linoleic acid is the primary fatty acid found in polyunsaturated fatty acids (PUFAs) and accounts for about 80% of the fatty acid composition of vegetable oils. Omega-6 fats must be balanced with omega-3 fats in order to not be harmful, but this isn't the case for most Americans.

Why Seed Oils Are Even Worse Than Sugar
An immunologist with CNBC News recently named sugar the "worst food ingredient for your immune system,"1 in large part because consuming too much of it can contribute to insulin resistance and obesity, which increases inflammation in your body and causes damage to blood vessels.

While your immune system is busy tending to these areas, CNBC notes, "This creates a major distraction for the immune system and paves the way for dangerous bacteria and viruses to slip through our body's defenses."2 In fact, it's been known since at least the 1970s that sugar weakens the immune system (while fasting strengthens it),3 and I recommend limiting added sugars to a maximum of 25 grams per day or 15 grams a day if you're insulin resistant or diabetic.

But most health "experts" simply do not understand that seed oils are even worse than sugar. These fats become embedded in your cell membranes and stay there for about seven years, wreaking havoc on your health.

Not only are most of the omega-6s you eat, including seed oils, damaged and oxidized through processing, but even if they are unheated and pristine when consumed in any but small amounts, your body degrades them into free radicals that damage virtually every tissue in your body.

"Most of this linoleic acid, when it oxidizes, it develops lipid hydroperoxides and then these rapidly degenerate into … oxidized linoleic acid metabolites," says Dr. Chris Knobbe, an ophthalmologist and the founder and president of the Cure AMD Foundation.4

OXLAMs (oxidized linoleic acid metabolites) create a perfect storm, as they are cytotoxic, genotoxic, mutagenic, carcinogenic, atherogenic and thrombogenic, according to Knobbe. Their atherosclerosis and thrombogenic actions are especially concerning because they can produce strokes and clots, however metabolic dysfunction can also occur.

During the lipid peroxidation cascade caused by the excess consumption of omega-6 seed oils, PUFAs accumulate in your cell membranes, leading to a peroxidation reaction. Because there are so many reactive oxygen species it leads to the development of insulin resistance at the cellular level. OXLAMs are also toxic to the liver and are associated with inflammation, fibrosis and fatty liver disease in humans.5

Dr. Paul Saladino, a physician journalist, also explained in a podcast that linoleic acid "breaks the sensitivity for insulin at the level of your fat cells,"6 essentially making them more insulin sensitive — and, since your fat cells control the insulin sensitivity of the rest of your body by releasing free fatty acids, you end up with insulin resistance.

Linoleic Acid Drives Chronic Diseases, Worsens COVID-19
There's virtually nothing more destructive to your body than seed oils in producing heart disease, cancer, age-related macular degeneration, diabetes, obesity and dementia.7 When I interviewed Tucker Goodrich, who developed an IT risk management system used by two of the largest hedge funds in the world, then transitioned into medical research, he explained that animals typically develop cancer once the linoleic acid in their diet reaches 4% to 10% of their energy intake.

Yet, most Americans get approximately 8% of their calories from seed oils. "So, we're way over what these thresholds in the lab would suggest is a safe level of these fats based on the laboratory work in animals," Goodrich said, adding:

"We've got this huge disconnect between what the lab science tells us we should be doing and what our dietary guidelines tell us we should be doing. The scientists are saying, 'Oh, look, it's poison. It causes all the chronic diseases,' and the government's saying, 'Eat lots of it.' That's not a good thing."

Data also indicate that COVID-19 mortality rates are heavily influenced by the amount of unsaturated fats you eat. Simply put, unsaturated fat intake is associated with increased mortality from COVID-19, while saturated fat intake lowers your risk of death.8 The authors noted that unsaturated fats "cause injury [and] organ failure resembling COVID-19."

More specifically, unsaturated fats are known to trigger lipotoxic acute pancreatitis, and the sepsis and multisystem organ failure seen in severe cases of COVID-19 greatly resembles this condition. In short, linoleic acid contributes to the inflammatory domino effect that eventually kills some people with COVID-19. Goodrich explained:

"I did an enormous post on this, looking at the effects of LA [linoleic acid] in SARS COV-2 and SARS in general. SARS is a severe acute respiratory syndrome. SARS kills you by giving you acute respiratory distress syndrome (ARDS).

ARDS can be caused by lots of different things, not just these viruses. You can get it from influenza. You can get it from inhaling acid into your lungs. What's fascinating is the human literature is quite clear that you can induce ARDS through feeding seed oils.

Very sick people who can't eat are fed intravenously. It's called total parenteral nutrition (TPN). Generally, this is used through a product called Intralipid, which is made out of soybean oil and sugar. When you start to understand all this stuff, it's just mind boggling. Doctors did an experiment after they noticed that a lot of their patients who came into the ICU and got TPN then subsequently got ARDS.

So, they started playing with what they were feeding them, and what they discovered was this soybean oil formula increased the patient's rate of getting ARDS. The fatality rate from ARDS is 30% to 60%. Feeding seed oils increased the rate of ARDS by seven times."

It's Hidden in 'Healthy' Foods, Like Chicken and Olive Oil
Another reason why linoleic acid is so harmful is because it's found in virtually every processed food, including restaurant foods, sauces and salad dressings. Many processed foods high in sugar also contain seed oils, which is why eliminating them from your diet is essential for improving and maintaining your health.

However, even if you cut out processed foods and skip sauces and salad dressings when you eat out, you may still be consuming too much seed oil because it's hidden in "healthy" foods like chicken and pork. The problem is that these animals are fed grains that are high in linoleic acid,9 which makes the meat a major source as well. So if you're eating chicken and pork, believing it to be good for you, you're being misled.

Olive oil is another health food that's a hidden source of linoleic acid; however, there are caveats. As Goodrich explained, the linoleic acid content of olive oil can vary significantly. "The percentages that I've seen quoted in literature range from 2%, which is awesome, to 22%, which is not good," he said.

Olive oil also has the benefit of containing beneficial oleic acid, which is protective against both cardiolipin oxidation and LDL oxidation. Cardiolipin is a type of fat located in your mitochondria, and oxidation of cardiolipin is one of the things that controls autophagy.

By altering the composition of cardiolipin in your mitochondria to one that's richer in omega-6 fats, you make it far more susceptible to oxidative damage. Goodrich cites research showing that when the linoleic acid in cardiolipin is replaced with oleic acid like that found in olive oil, the cardiolipin molecules become highly resistant to oxidative damage.

The other variable, however, is that olive oil is often cut with cheaper seed oils, which raises the linoleic acid content. So if you consume olive oil, I strongly recommend keeping close track of your total linoleic acid intake.

How Much Linoleic Acid Is Too Much?
Many now understand that your omega-6 to omega-3 ratio is very important, and should be about 1-to-1 or possibly up to 4-to-1, but simply increasing your omega-3 intake won't counteract the damage done by excessive linoleic acid. You really need to minimize the omega-6 to prevent damage from taking place.

Ideally, consider cutting linoleic acid down to 2 or 3 grams per day, which is close to what our ancestors used to get before all of these chronic health conditions, including obesity, diabetes, heart disease and cancer, became widespread. If olive oil puts you over the limit, consider cooking with tallow or lard instead. Beef tallow is 46% oleic acid and lard is 36% oleic acid.

Remember, linoleic acid is considered an essential fat, so you don't want to eliminate it entirely. It's only when consumed in excessive amounts that linoleic acid acts as a metabolic poison — but virtually everyone is consuming excessive amounts.

What amount is "excessive"? Anything over 10 grams a day is likely to be problematic, although the exact cutoff is still unknown. In 1909, Americans ate 2 grams a day of vegetable oil, according to Knobbe, but by 2010 this had increased to 80 grams a day.10

If you're not sure how much you're eating, enter your food intake into Cronometer — a free online nutrition tracker — and it will provide you with your total linoleic acid intake. The key to accurate entry is to carefully weigh your food with a digital kitchen scale so you can enter the weight of your food to the nearest gram.

Cronometer will tell you how much omega-6 you're getting from your food down to the 10th of a gram, and you can assume 90% of that is linoleic acid. Again, anything over 10 grams is likely to cause problems. Since there's no downside to limiting your linoleic acid, you'll want to keep it as low as possible, which you do by avoiding high-LA foods. This means eliminating all of the following oils:

Soy Corn
Canola Safflower
Sunflower Peanut
Other high-LA foods include chips fried in vegetable oil, commercial salad dressings and sauces, virtually all processed foods and any fried fast food, such as french fries. I'm currently writing a book on this topic as well, so stay tuned for more information about what I believe is likely the leading contributing cause of virtually all chronic diseases we've encountered over the last century."

[Alan]

My total cholesterol and LDL numbers have been in these ranges for years (I'll be 62 in a week). I've never taken statins (and never will). I have had 2 calcium score tests done (CAT scan looking for blockages in coronary arteries), and both times I got a perfect score of zero (no sign of blockages beginning to form). I've also had several sonograms of my carotid arteries, also looks perfect.

I'd -maybe- be a little concerned about the high triglycerides. How is your seed oil consumption?

(edit) I'd be hard pressed to stop drinking raw milk and cheese, 2 of my favorite foods!

[Bill Ryan]

Posted by Alan (here)
I'd -maybe- be a little concerned about the high triglycerides. How is your seed oil consumption?

Exactly zero, if 'seed oils' = canola, sunflower, grapeseed, cottonseed, safflower, soybean and corn oils. Just never. I do add chia seeds to everything, but as best I understand they really can't be counted as a 'seed oil' issue. And none of the other reported causes of high triglycerides apply to me, except possibly the keto-related intake of saturated fat. (I'm guessing it's just that.)
I'm not going to worry too much about this. It just seemed like a possible concern, and I've learned a lot already after sharing my question. (The video that Miller posted above was very useful. )

[Bill Ryan]

Bumping this thread with a new article by Dr Mercola, which quite took me by surprise. I'll link to it and just copy the summary points, the last of which I feel is most important: Always listen to your own body and what it's trying to tell you.

I also have to say that I personally disregard his dismissal of a low-carb diet. It works VERY well for me: I'm fully active and healthy, the same weight (and shape!) as I was decades ago. I've been around long enough now to absolutely understand what I need to eat.

My own low-carb protocol is very simple, not ruthlessly strict but just very largely keeping clear of wheat and sucrose. Occasional rice and sweet potatoes are fine, plus raw whole milk and veggies like carrots and onions. But my protein and fat intake is pretty high. (I make my own delicious chocolate from raw cacao, honey, and coconut oil.) I also understand that blood type plays a role in this, and I'm a happy type O caveman.

I'm really only sharing this for interest, and others may well have some useful experiences to share. Do please comment!

~~~

• https://articles.mercola.com/sites/a...ats-carbs.aspx

From Keto to Carbo: Why I went from 50g to 500g of Carbs per Day

Until recently, I followed a ketogenic diet that was below 50 grams of carbs a day up to 100 grams a day. However, I've recently increased that to 500 grams of carbs daily, mostly in the form of these two ingredients. This is why.

• Macronutrients are the primary components of your diet that give you energy; they consist of proteins, fats and carbohydrates, each of which serves unique functions in your body.

• Proteins are essential for building and repairing tissues, including muscles and organs; they also play crucial roles in the functioning of enzymes, hormones and immune system components.

• Fats are a dense source of energy and play a role in hormone production and the regulation of body temperature, while acting as a key component of cells and tissues.

• Carbohydrates, which include simple sugars and complex carbohydrates, are one of the primary sources of energy for your body.

• Optimal health is an ongoing journey and you must listen to your body to determine the best macronutrient ratio for you.

(... the long and interesting article continues)

[Vangelo]

Posted by Bill Ryan (here)
...

My own low-carb protocol is very simple, not ruthlessly strict but just very largely keeping clear of wheat and sucrose. Occasional rice and sweet potatoes are fine, plus raw whole milk and veggies like carrots and onions. But my protein and fat intake is pretty high. (I make my own delicious chocolate from raw cacao, honey, and coconut oil.) I also understand that blood type plays a role in this, and I'm a happy type O caveman.

I too am type O and my diet is exactly the same as yours. I feel the best when I keep to this diet. I also have Crohn's Disease and have not eaten sugar for over 30 years. The only sweeteners I can eat without causing a flare-up are 'simple' sugars such as honey and fruit. I do not have celiac's disease but when I have wheat products my whole body hurts from inflammation and swelling. If I have too much, it too will trigger a Crohn's flare-up.

Finally, when I was first diagnosed with Crohn's I immediately went on the "specific carbohydrate diet". I found that I could not deviate at all. But I am certain, this diet saved my life.
Breaking the Vicious Cycle: Intestinal Health Through Diet Paperback
by Elaine Gottschall MS (Author)

[Bill Ryan]

Chris Martenson published this conversation with Dr. Ken Berry a few days ago. I have to confess I'd not heard of Ken Berry before. Here's where he can be found:

• https://drberry.com
• https://youtube.com/@KenDBerryMD/videos

I was impressed. He is adamant that 'the carnivore diet' is the cure for almost all ills. He states simply that

Beef, butter, bacon, eggs,
Beef, butter, bacon, eggs,
Beef, butter, bacon, eggs,
Beef, butter, bacon, eggs,
Beef, butter, bacon, eggs

... for 90 days will cure almost anything — including Type 2 Diabetes and Multiple Sclerosis.

Now, I'm far from an expert on the keto diet, and (as best I can see) his recommended 'carnivore diet' isn't quite the same, with more protein and less fat. He also does not mention (e.g.) fish, cheese, milk, nuts or 'good' plant-based oils like olive and coconut. On his website he has much on this, and the banner there states: DISCOVER THE PROPER HUMAN DIET.

His site and his own videos may be more useful to readers here. But I did find this conversation inspiring, covering may topics but every one connected with how we are systematically all being poisoned by the Big Food Industry.

Source: https://youtube.com/watch?v=oQPEbwOHQRM

[palehorse]

I am type O too

Here is what I drink sometimes in the morning, it has no name it is my own invention based on what I found elsewhere, since the idea was to introduce more protein in my diet, but not necessarily having to eat the whole cow, this "special shake" helped me big time. I am not a big eater, I can spend days without food easily, don't ask me why I don't know, I am like that since childhood. My metabolism is extremely fast, so I have to keep an eye on my nutrition, otherwise I can go skinny very easily.

Here is the recipe for the shake:

Ingredients:

1 teaspoon spirulina powder (high in protein, B vitamins, iron, magnesium, among other things)
1 teaspoon chlorella powder (high in protein, chlorophyll, vits, minerals)
1 teaspoon moringa powder (vitamins, minerals and antioxidants)
1/2 teaspoon turmeric powder (anti-inflammatory and antioxidant)
1 cup fresh kale leaves (vitamins A, C, K, B-complex, calcium, potassium, magnesium among other things)
1 banana (for sweetness)
1/2 apple (for sweetness and texture)
1 tablespoon lemon juice (to enhance turmeric absorption)
1 cup almond or oat milk (I prefer oat, I dislike almonds)
A pinch of black pepper (to enhance turmeric absorption)
Optional: honey for extra sweetness + ginseng (for mental boost)
Ice if you like it cool

When I am not drinking my special shake, I am drinking other stuffs like barley grass with shredded coconut, or beet root and carrot juices with Chinese celery, my thing is: in the morning I will always drink something nutrient packed, I do not eat eggs and bacon in the morning, it works against your liver which is in natural detox mode in the morning, so heavy food in the morning is a no go, at least for me.

My exercise routine is basically run many days per week, swim 1x or 2x week, or bike when not swimming. I do lift sometimes, but I don't like gyms, I prefer the outdoors for physical activities.

If you can run, jog, hike or just walk fast, then do it, there is nothing better for the body.
You want to increase your physical conditioning? start doing pull ups and push ups daily, I guarantee in a month or so you will be doing at least 4 sets of 10 reps non-stop. If it is too hard to start, use the rubber band to leverage your weight, and remove it when feels comfortable.

[Ernie Nemeth]

mmm...bacon....

[palehorse]

Posted by Ernie Nemeth (here)
mmm...bacon....

yes delicious bacon HAHA

[Ravenlocke]

I found this article which explains Dr Ken Berry’s PHD (Proper Human Diet) and at the end lists the health benefits of this diet.


https://www.doctorkiltz.com/proper-human-diet/

Dr. Ken Berry’s Proper Human Diet

The Proper Human Diet or “PHD” is an approach to low-carb eating developed by keto-carnivore enthusiast Dr. Ken Berry.

The Proper Human Diet calls for centering meals around high-quality meats and animal fats, eliminating all grains, sugars, and processed foods while allowing very limited amounts of low-carb veggies and fruits.

Dr. Berry developed the Proper Human Diet based on years of personal experimentation, his family medicine practice observations, and anthropological research on ancestral eating patterns.

In this article, we’ll explore the Proper Human Diet and its potential benefits, along with a helpful food list and guidelines.

What is the Proper Human Diet?

The Proper Human Diet is a type of low-carb high-fat ketogenic eating plan that prizes meat and animal fats.

This way of eating eliminates all processed foods and minimizes fruits and vegetables.

The Proper Human Diet is proposed as a way of realigning your physiology with ancestral eating habits.

The PHD founder Dr. Ken Berry points out that dietary guidelines are misleading and downright dangerous. Foods that we’ve been told to eat are inflammatory and toxic, while wholesome, nutrient-dense animal foods, especially red meat, eggs, and saturated animal fats, have been demonized with bad science and propaganda. Thankfully modern science is setting the record straight. [1] [2] [3] [4] [5] [6]

Dr. Berry’s message: Do not trust industrial food producers and the organizations they support (like the American Heart Association) to have your health in their best interest. If you want to get healthy, eat like our ancestors.

This approach is based on a growing body of research showing that our paleolithic ancestors were hyper-carnivorous apex predators that thrived on fatty meat from large animals for nearly two million years. [7]

It wasn’t until humans essentially ate these large animals into extinction that we began cultivating plants around 10,000 years ago. [8]

The legacy of our fatty-meat-seeking ancestral evolution persists in the physiology of modern humans. In short, our bodies are designed to thrive on meat and animal fat.

Furthermore, fruits and veggies served only small and temporary roles in the ancestral diet. As a food of last resort, they are not essential and can contain harmful plant toxins and antinutrients.

Grains, sugars, and industrial seed “vegetable” oils were nonexistent and have been shown to be highly inflammatory.

“Proper” then refers to a diet that is most properly aligned with human physiological needs and therefore provides the body with exactly the nutrients we need while eliminating all harmful foods.

Source: https://youtube.com/watch?v=jwagCofBDj8

Dr. Berry developed the Proper Human Diet during his career as a family doctor in rural Tennessee.

After more than a decade of treating over 25,000 patients, Dr. Berry proclaimed, “I’ve seen so much suffering and heartache, all because of the unnecessary complications of diseases caused by our modern diet. Well, I’ve had enough!”

Dr. Berry gained widespread recognition with his bestselling book “Lies My Doctor Told Me” and gained over 2.5 million ardent YouTube followers.

Dr. Berry now makes it his mission to promote the Proper Human Diet as a powerful lifestyle approach to treating the diseases he sees in his office every day, including metabolic syndrome, Type-2 diabetes, obesity, fatty liver, heart disease, and depression.

Dr. Berry and his wife Nisha (who suffers from Hashimoto’s) experimented with different versions of keto for years. And in 2020, Dr. Berry made the transition to the all-meat carnivore diet.

The carnivore diet can be seen as a somewhat more restrictive version of his Proper Human Diet.

Below, you can watch Dr. Berry in conversation with fellow carnivore enthusiast Dr. Kiltz.

Foods To Eat on the Proper Human Diet

If it used to moo, bleat, oink, swim, or cluck (and whatever sound bivalves make), then you should eat it!

Additionally, eggs and cheese are excellent PHD foods.

Some fruits, greens, and low-carb veggies are permitted in a supplementary role.

Here is a list of Proper Human Diet Foods listed in order of importance.

1. Ruminant Meat

The best, most nutrient-dense meats with the healthiest fat profiles are from ruminant animals:

Beef
Lamb
Bison
Goat
Ribeye steak is the meat of choice for most Proper Human dieters. At the same time, less expensive meats like 70/30 ground beef are an excellent budget option.

ribeye steak with nutrient call out

2. Pork

Pork products like pork belly and bacon are also excellent, though they are considered second-tier because they are less nutrient-dense and have a good but less-optimal array of fatty acids when compared to ruminant meats.

3. Animal Fats

The Proper Human Diet eliminates most carbs, which means you have to get most of your calories (70-80%) from fat.

If you eat too much protein (more than 1 gram of protein per 1 gram of fat), you’ll get protein poisoning. [9]

So choose fatty cuts of meat and add generous helpings of animal fats like:

Butter
Ghee
Lard
Beef, bison, and duck tallow
Some people practicing the Proper Human Diet also allow for coconut and olive oil.

But be sure to dispose of all other vegetable oils and shortening. These Industrial oils are toxic, inflammatory, and maybe the most dangerous dietary substance out there. [10]

In fact, studies show that the only lifestyle factors more deadly than consuming vegetable oil are severe obesity and heavy smoking. When considering that vegetable oil is implicated in obesity, it may be more accurate to label vegetable oils as public enemy number one.

Common vegetable oils to avoid include:



4. Eggs

Eggs are perhaps the most nutritionally complete food on earth. This makes sense when considering that they need to contain all the building blocks for growing an entire creature.

Their combination of healthy fats, complete high-quality proteins, and an abundance of vitamin D and vitamin K all make eggs a supremely proper food for the human diet.

5. Fatty Cheese

Some Proper Human Dieters choose to eliminate all dairy for 30-90 days to assess for dairy allergies. At the same time, others make fatty ripened cheeses a PHD staple.

Fatty cheeses can be a great way to maintain the pleasure of variety while boosting your intake of healthy fatty acids and fat-soluble vitamins.

Ripened cheeses like pecorino and blue cheese offer the added benefit of tens of thousands of bioactive compounds that promote heart health and that have even been shown to reverse aging. [11] [12] [13]

6. Organ Meats

Organ meats, widely considered nature’s most potent multi-vitamin, pack a nearly unbelievable amount of vital nutrients, including B vitamins and vitamins A, E, K2, D, and C.

Bone broth, especially when made at home from marrow bones, provides collagen and complex amino acids that help repair the intestinal lining and support joint and skin health.

7. Seafood

Fatty fish like Salmon provide high-quality protein, healthy fats, including omega-3s, and a complex of B vitamins.

Shellfish like mussels and oysters provide crucial vitamins and minerals, including robust amounts of vitamins B and D, zinc, selenium, and copper.

Beware that most seafood is contaminated with toxins from industrial pollution. For this reason, seafood is optimally enjoyed once in a while on the Proper Human Diet.

8. Salt and Electrolytes

Though not technically a food, salt and electrolytes are important dietary nutrients and become even more important on low-carb eating plans like the Proper Human Diet.

This is because when you cut carbs, your body flushes water weight and along with it, electrolytes like glycogen and magnesium.

This flushing is often a temporary side effect of the transition from a high-carb diet.

Liberally salting your foods is key to maintaining your electrolyte levels.

Doctors knowledgeable about low-carb diets generally recommend increasing salt consumption to 12 grams (2 teaspoons) per day in the first few days of adapting.

After that, it is generally recommended that you consume 5 grams (1 teaspoon) of salt daily to avoid flu-like symptoms of headaches, fatigue, and constipation. [14]

9. Vegetables

Though Dr. Berry himself avoids all plant foods, he views most vegetables as fine on a PHD when consumed in moderation.

His rule of thumb: “If it’s green and leafy, then go for it! If it’s starchy or sweet, then avoid it.”

Here’s a list of low-carb-friendly veggies:



10. Fruit

Most fruits are too high in carbs to be enjoyed often on a Proper Human Diet.

Dr. Berry points out that fruits were seasonal in the context of human dietary evolution. When we eat fruit (and all sugar), our body sends signals telling us to eat more as fast as possible. This causes a spike in the hormone insulin, which tells the body to turn excess sugar into fat that is stored on our bodies to be used as an emergency fuel source when food is more scarce in the winter. But for modern humans, food is rarely scarce, and once you start eating sugar, this loop is self-reinforcing and hard to escape.

So if you’re seeking to reduce sugar intake, lose excess weight, and reduce inflammation, cutting out most fruit is a wise move.

And remember that drinking freshly squeezed juice is often more sugary than a soda.

If you’re trying to lose weight, reducing sugar intake is key.

This list of lower-carb fruits can be consumed in moderation:



11. Nuts and Seeds

Nuts and seeds are generally low in carbs and high in fat. But they’re also high in abrasive fiber and inflammatory Omega-6 fatty acids, and often contain plant toxins and antinutrients that minimize their overall health benefits.

For this reason, nuts and seeds in the Proper Human Diet should be consumed only occasionally.

A list of acceptable nuts and seeds includes:

Beverages

If our ancient ancestors didn’t drink it, it’s probably better that we don’t either.

This leaves us with mineral water.

If you do rely on caffeinated beverages, choose low-carb coffee and tea made without sugar. But feel free to add butter.

Alcohol like gin, vodka, and whisky are simply not good for us, so they are best avoided.

Diet sodas, though low in real sugar, often contain artificial ingredients that are certainly not ancestrally aligned.

Carbonated mineral water is fine if you can’t go without your bubbles.

Sweeteners?

Sugar in every form and other “natural” sweeteners like honey and maple syrup are eliminated on the Proper Human Diet.

When you’re focusing on single-ingredient whole foods, there’s rarely an opportunity for them anyway.

But if you do get into more creative low-carb keto-friendly recipes, Stevia, Monk Fruit Extract, and Allulose are all acceptable in moderation.

Health Benefits of the Proper Human Diet

The Proper Human Diet is essentially a more ancestrally aligned version of a ketogenic diet. Very low-carb, high-fat ketogenic diets have been subject to hundreds of clinical studies that show them to provide powerful health benefits.

Some of the benefits of the Proper Human Diet may include

Improved cholesterol and triglycerides: While high in dietary fats, the Proper Human Diet can improve your lipid profile, such as increasing levels of HDL (good) cholesterol and decreasing levels of triglycerides. [15]
Increased insulin sensitivity: Reducing carbs stabilizes blood glucose and insulin levels, making it a powerful intervention for people with metabolic syndrome, type 2 diabetes, and insulin resistance. [16] [17] [18]
Can eliminate PCOS: PCOS is directly linked to chronically high levels of insulin resulting from a high-carb diet. Cutting carbs reduces the hormonal trigger behind PCOS. [19]
Supports the treatment of various cancers: Certain cancers thrive on high-sugar diets. [20]
Protects against neurodegenerative diseases, including epilepsy, Alzheimer’s, and Parkinson’s disease. [21] [22]
Enhanced mental clarity, focus, and mental health: studies show keto diets can dramatically improve mental health conditions, reduce psychotic symptoms, and eliminate the need for mental health medications. Many other studies directly link meat eating with lower incidences of depression and anxiety. [23]
Regulates inflammation and supports immune function: Chronic inflammation is linked to numerous health issues, including heart disease, diabetes, and autoimmune disorders. By reducing carbohydrate intake, the Proper Human Diet may help lower inflammation markers in the body. [24] [25] [26]
Reduces food cravings and supports weight loss: high-fat, moderate-protein, and low-carb eating helps increase feelings of fullness and reduces hormones like leptin and insulin that directly drive food cravings. [27] [28] [29]
Provides an abundance of important fat-soluble vitamins (K, D, E) that are essential to overall physical health. [30]
Protects the glycocalyx–this delicate membrane covers the surface of every cell and plays a critical role in numerous physiological functions, including heart health, inflammation, and fertility. [31]
5 Tips for Success on Proper Human Diet
These five tips will help you unlock the powerful benefits of the carnivore diet.

Commitment: It takes time to make the transition from a high-carb standard American diet to PHD. Give yourself at least 30 days. Then extend your commitment for another 30 days until it becomes an established eating habit. If you fall off the wagon, dust yourself off and get back up. A big ribeye drenched in salty butter usually does the trick.
Join an ancestral eating community. Like-minded eaters share their successes and tips and motivate each other amidst a world of junk food temptations.
Remove temptations! Don’t make an enemy out of your fridge, freezer, and pantry. Throw away all non-PHD foods, and stock up with ancestrally-aligned whole foods.
Stock up! This part is fun. Fill your shopping basket with succulent meats and cheeses.
Keep at it! It takes time to transform your mental circuitry into a durable habit. Take it one meal at a time, and keep going!
Proper Human Diet: The Bottom Line
Low-carb enthusiast Dr. Ken Berry asks, “Is there a proper human diet? Or can humans eat whatever they want and expect good health?

The answer is clear. The modern Standard American Diet is loaded with processed junk food, and grains and over-loaded with industrial fruits and veggies. These foods contribute to various “diseases of civilization” and autoimmune disorders.

The key to reclaiming health and wellness begins with what you put in your mouth. It makes nutritional sense to look at the whole foods that our ancestors evolved, eating as the key to reclaiming our health and wellness, one meal at a time.

[Bill Ryan]

Posted by Ravenlocke (here)
I found this article which explains Dr Ken Berry’s PHD (Proper Human Diet) and at the end lists the health benefits of this diet.

https://www.doctorkiltz.com/proper-human-diet/

Dr. Ken Berry’s Proper Human Diet

The Proper Human Diet or “PHD” is an approach to low-carb eating developed by keto-carnivore enthusiast Dr. Ken Berry.

Thanks — that's really most interesting and valuable. In my post a couple of days ago I'd written

Posted by Bill Ryan (here)

Now, I'm far from an expert on the keto diet, and (as best I can see) his recommended 'carnivore diet' isn't quite the same, with more protein and less fat. He also does not mention (e.g.) fish, cheese, milk, nuts or 'good' plant-based oils like olive and coconut. On his website he has much on this, and the banner there states: DISCOVER THE PROPER HUMAN DIET.

... but I was clearly pretty much incorrect. It's exactly the keto diet as I understand it.

Just thinking aloud here, I'm contemplating trying out his

Beef, butter, bacon, eggs,
Beef, butter, bacon, eggs

diet for maybe just a week. (Not 90 days!! I don't need to do that.)

But a week could do no harm and it might be an interesting experience. No olive oil, no milk, nuts or cheese, nothing else at all. I'd be curious to see what happens to my desire for other things to augment that, and also what might happen to my energy.

But first, I need to clear my fridge of a few things, as I have some fruit and milk to use up. I'm not quite sure about this yet, but I promise to report back.

[Ravenlocke]

Hi Bill,

Im interested in trying the keto diet,and am doing some research to maybe ease into it but this Carnivore diet of BBBE sounds quite drastic because as I see from this video, these people made of doing the BBBE, you have to buy a lot of meat and looks like they make their own ‘jerky’, they call them meat thins which they dehydrate in a dehydrator but you probably can do as well in an oven. They also go to Sams club and pick up a huge jar of pork rinds besides meat.

They made the video to show what they eat, and how to get and prep the food.

Here is the video which may help you a little to try this carnivore diet for a week.

How to meal prep for Beef Butter Bacon & Eggs | Rachel's not happy

Source: https://youtube.com/watch?v=M2RJrcu2694

I also found this article that explains what the BBBE diet is and what the Carnivore diet is.

https://www.theprimal.com/blog/what-...-and-food-list


To quote from the above article,

What Is BBBE Diet? What Does BBBE Diet Stand for?

The BBBE diet is a all meat diet and an acronym for beef, bacon, butter, and eggs. This diet mainly comprises these four foods and allows next to no carbohydrates, fruits, and vegetables.

The BBBE diet is a variation of the popular low-carb, high-fat (LCHF), Carnivore or ketogenic diet, which seeks to provide the ketosis condition for the body so that it burns fat instead of carbohydrates.

However, unlike other LCHF diets that prioritize intaking protein and healthy fats, the BBBE diet only relies on beef, bacon, butter, and eggs to provide the necessary nutrients for the body.

As mentioned above, the BBBE diet is a limited version of the Carnivore diet. Before going into details of the BBBE diet, let’s see what the Carnivore diet is and how these two diets are similar.

What Is Carnivore Diet?

The Carnivore diet is focused on maximizing the intake of protein and healthy fat intake from animal products only and bans all plant-based products, including fruits, vegetables, grains, and legumes. Learn about Carnivore diet recipes.

The Carnivore diet is also known as a zero-carb, all-meat, or lion diet, as it relies on meat and cuts carbohydrates, except for occasional amounts of carbs found in some animal products like dairy.

Many people follow the Carnivore diet to lose weight, improve digestion and general health, and reduce inflammation. Some also believe the Carnivore diet improves autoimmune conditions or certain food sensitivities.

It’s no secret that you need to consult a healthcare specialist before making drastic changes to your eating habits to avoid possible side effects and choose the diet best fitting your body condition and needs.


Hope this helps you in some way and I look forward to your endeavor/ adventure into this along with the other Avalonians.

[Ravenlocke]

I also found this video
,
How to do Beef Butter Bacon & Egg | Dr. Ken Berry discusses Triple B&E | Why BBB&E limits coffee

Source: https://youtube.com/watch?v=uNAOkulineg

[Bill Ryan]

Posted by Ravenlocke (here)
Hi Bill,

Im interested in trying the keto diet,and am doing some research to maybe ease into it but this Carnivore diet of BBBE sounds quite drastic because as I see from this video, these people made of doing the BBBE, you have to buy a lot of meat and looks like they make their own ‘jerky’, they call them meat thins which they dehydrate in a dehydrator but you probably can do as well in an oven. They also go to Sams club and pick up a huge jar of pork rinds besides meat.

They made the video to show what they eat, and how to get and prep the food.

Here is the video which may help you a little to try this carnivore diet for a week.

How to meal prep for Beef Butter Bacon & Eggs | Rachel's not happy

Source: https://youtube.com/watch?v=M2RJrcu2694

I also found this article that explains what the BBBE diet is and what the Carnivore diet is.

https://www.theprimal.com/blog/what-...-and-food-list

To quote from the above article,

What Is BBBE Diet? What Does BBBE Diet Stand for?

The BBBE diet is a all meat diet and an acronym for beef, bacon, butter, and eggs. This diet mainly comprises these four foods and allows next to no carbohydrates, fruits, and vegetables.

The BBBE diet is a variation of the popular low-carb, high-fat (LCHF), Carnivore or ketogenic diet, which seeks to provide the ketosis condition for the body so that it burns fat instead of carbohydrates.

However, unlike other LCHF diets that prioritize intaking protein and healthy fats, the BBBE diet only relies on beef, bacon, butter, and eggs to provide the necessary nutrients for the body.

As mentioned above, the BBBE diet is a limited version of the Carnivore diet. Before going into details of the BBBE diet, let’s see what the Carnivore diet is and how these two diets are similar.

What Is Carnivore Diet?

The Carnivore diet is focused on maximizing the intake of protein and healthy fat intake from animal products only and bans all plant-based products, including fruits, vegetables, grains, and legumes. Learn about Carnivore diet recipes.

The Carnivore diet is also known as a zero-carb, all-meat, or lion diet, as it relies on meat and cuts carbohydrates, except for occasional amounts of carbs found in some animal products like dairy.

Many people follow the Carnivore diet to lose weight, improve digestion and general health, and reduce inflammation. Some also believe the Carnivore diet improves autoimmune conditions or certain food sensitivities.

It’s no secret that you need to consult a healthcare specialist before making drastic changes to your eating habits to avoid possible side effects and choose the diet best fitting your body condition and needs.

Hope this helps you in some way and I look forward to your endeavor/ adventure into this along with the other Avalonians.

~~~

Thanks! I remain convinced that listening to your own body (and understanding its language! ) is the central, core thing. So I've experimented with the Carnivore Diet a number of times before (sometimes for as long as 3 months), have always felt happy and comfortable about it, and each time stopped when my body started yelling at me: Hey, we need salad!

But the very strict-and-simple BBBE (Beef, Butter, Bacon and Eggs) diet intrigued me, and as I posted above I'm thinking that a trial week — 7 days, no more — can't possibly do any harm. So I've decided I'm going to start that maybe on Sunday, as soon as I've used up some perishables in my fridge.

The regular Carnivore Diet (which is BBBE + low-carb veggies, milk, yogurt, cheese, nuts, olive oil, etc etc, as well as chicken and fish, is pretty straightforward to have a go at. It can easily be delicious, is always filling. and you don't have to worry about the size of helpings or counting calories. (Never, ever, count calories, by the say, as that's almost completely meaningless and irrelevant to anyone at any time.)

Gradual weight loss, maybe a pound per day, is practically guaranteed. You might have to drink a little more water than usual as the allowed high-protein-and-fat food has a slightly lower water content than a 'regular' eat-anything diet. (But in my experience, unsweetened coffee and all kinds of teas are both also just fine.)

[Ravenlocke]

I just found this Woman’s World article about the BBBE diet and it includes the recipe for the Cloud bread which was invented by the woman mentioned in the article who went on the BBBE diet.

https://www.womansworld.com/weight-loss/diets/bbbe-diet

Keto dieters have a little plan they swear by that can help anyone jump-start weight loss. The best part: It couldn’t be simpler! At each meal, just eat your fill of beef, butter, bacon and eggs — that’s it. “Without question, there’s no more satisfying way to get big results,” promises Tennessee-based keto guru Ken Berry, MD, who created the BBBE diet approach to help folks experiment with almost-zero-carb eating. Not only do women say the strategy helps them kickstart weight loss, but they’re also now using TikTok’s hottest food trend (with over 3.2 billion views) to make it extra fun and extra delicious. Read on to learn how the BBBE diet can help you jump-start slimming, plus the delicious BBBE-friendly bread women are loving.

What is the BBBE diet?

Beef, butter, bacon and eggs — or BBBE, as Dr. Berry has coined it — is a shortcut version of the increasingly popular carnivore diet. Like a traditional keto diet, it works by replacing carb-rich foods with protein and fat. But the BBBE diet also takes the guess work out of the diet, narrowing down what you can eat but allowing you to indulge in unlimited beef, butter, bacon and eggs until you feel full.

Here’s where it gets interesting: Both carnivore and the BBBE diet skip plant foods. Why? It guarantees carb intake stays very low, “which leads to remarkable hunger control,” says Dr. Berry. “Some people only eat one or two meals a day because it’s all they want.” Skipping plants also eliminates potential sources of food sensitivities, relieving inflammation for many. “When inflammation comes down, you lose retained fluid, burn more fat and see health turn around,” says Dr. Berry. “If you eat a lot of plants and are in fantastic shape, keep doing what you’re doing. But if traditional approaches aren’t working or you just want to see a big difference in a short time, BBBE can be a great choice.”

How the BBBE diet triggers weight loss

In many ways, carnivore-style plans like the BBBE diet work exactly like keto. By replacing most of the carbs you eat with protein and fat, the body can’t make enough blood sugar to fuel itself. “Your body then naturally begins turning excess fat into an alternative fuel called ketones,” Dr. Berry explains. Studies show when we run on ketones, we safely burn up to 664% more fat. Indeed, Canadian researchers found that folks who adopted carnivore-like eating styles started burning dramatically more fat and calories in under 48 hours. (Click through to learn how burgers helped one woman stave off hunger on keto.)

Plus, protein and fat-rich foods are more satiating than those loaded with carbohydrates. That means you’ll effortlessly feel less hunger and potentially experience fewer cravings. And since some BBBE diet-friendly foods like steak take a little more effort to chew, you’ll get an extra boost in satiety. According to researchers in Physiology & Behavior, chewing more tamped down appetite and increased gut hormones linked to satiety.

Dr. Berry himself has been maintaining his own 65-pound weight loss for years with a mostly carnivore diet. “My blood work has never been better,” he says, noting that BBBE jump-starts wellness as well as weight loss. “You dramatically improve diabetes, joint pain, mood and so much more in a few days or weeks.” No matter your starting point, it’s not too late. “We see people in their late 70s use BBBE to look and feel decades younger. It’s magical, but it’s not magic — it’s science!”

What is BBBE diet cloud bread?

With billions of views online, famous “cloud bread” has become a staple for keto, carnivore and BBBE diet fans alike. It gets its name because the stuff is mouthwateringly light and fluffy, with a texture like Wonder Bread. “It lets you have tasty sandwiches with virtually no carbs,” notes KetogenicWoman.com founder Anita Breeze, 64 (more of her story below), who created the recipe below. “And it’s easy to make. You just need eggs, butter and salt.” (Click through for other keto bread recipes.)

For starters, the eggs in cloud bread are a jackpot of amino acids linked to stronger muscles and faster metabolism. Even better, “when cloud bread is made with BBBE ingredients, it’s a great tool for anyone addicted to carbs,” says Dr. Berry. “It lets you have what you’re used to eating as you transition to a way of eating that can transform your health. That’s huge.”

The rest is here,
https://www.womansworld.com/weight-loss/diets/bbbe-diet

[Gemma13]

I suffer chronic inflammation from an auto-immune disease that also affects my gut at extreme levels. Having experimented with most diets looking for triggers and relief, I found the Carnivore diet to be the most beneficial.

I went strict for a week or so, then tailored it to my preferences i.e. introducing yoghurt, dairy, nuts, seeds, protein shakes, and occasional salads.

It's only difficult to maintain socially, but doable if occasional carbs are kept to a minimum. Who am I kidding... it isn't easy at all, to be honest, when ya love pasta, curries, pies, and don't get me started on homemade bread
Spaghetti Squash, when you can get it, is a great substitute though. And of course, there’s cauliflower rice as a sub-in.

[Bill Ryan]

Posted by Bill Ryan (here)
Just thinking aloud here, I'm contemplating trying out his

Beef, butter, bacon, eggs,
Beef, butter, bacon, eggs

diet for maybe just a week. (Not 90 days!! I don't need to do that.)

But a week could do no harm and it might be an interesting experience. No olive oil, no milk, nuts or cheese, nothing else at all. I'd be curious to see what happens to my desire for other things to augment that, and also what might happen to my energy.

An interim update, that some here might find interesting.

I embarked on the BBBE diet the last two days. I'm not doing well.

So this is the start of Day 3, and I'm considering abandoning it entirely. I'm tired but not sleeping well, my legs are leaden and I have no energy, I'm not hungry (and have no desire this morning for any more bacon and eggs), and last night in bed I was so cold I had to get up at midnight and put on hiking socks and a fleece jacket. (OMG!)

Readers of my posts here (and on the Water Fasting thread) will have seen me often offering the advice; Always listen to your body. My body is begging me to stop this. How anyone can maintain this for 90 days is beyond my imagination.

I was doing far, far better on my recent non-strict water fast a few weeks ago, which I reported in some detail here. I was bouncing with energy and felt great, nibbling on celery, with sips of raw milk, kefir, and some small bites of fruit, going on hour-long high mountain hikes every couple of days which all felt easy and fun.

I'd promised myself (and my dog Mara!) I'd go for a hike today, my first since starting the BBBE — and I'm not sure I can do it.

I promise to report back later..!!