Since diets are a hot topic this time of year, here’s a follow-up since I posted “What I Have Learned about Covid and Fatburning”. I have continued to lose weight. Yes, even during the holidays! I’m continuing to remove vegetable oils from my diet, fasting between meals so that I can burn fat and keeping net carbs to about 50 grams per day.
I’ve been listening to interviews with Dr Cate and reading some of her articles. Here are some new things I’ve picked up.
If you want to see if you’re a Fatburner, you can take your fasting Triglyceride number and divide it by HDL. 1.1 is a good number. Mine was 1.3 from last year’s lab results which tells me that I’m a fatburner. But I knew that I was addicted to carbs and had hypoglycemia symptoms. 2 or 3 indicates higher risk of a cardiovascular incident such as heart attack or stroke. This number is also used to see if you have metabolic disease.
Metabolic disease is also linked to poorer outcomes with COVID, I have read a study that only 12% of US population is in good metabolic health.
Another thing that Dr Cate said in a podcast is that carbohydrates over time overwhelm your hormone system, like cortisol, thyroid, etc. If you’re eating a lot of carbs, your body gets addicted to the sugar. You need the hormones to burn fat which produces ketones. This makes sense to me since it gets harder as you get older to maintain a healthy weight. A high carbohydrate diet for a woman is 100 grams per day and a man is 150 grams. I knew that I was at 100 grams per day before reading her book.
Dr Cate also thinks fasting blood sugar in the 90s is too high. She thinks it should be between 65-85. I’ll be curious to see if mine drops this year.
Dr Cate doesn’t think gluten is inflammatory unless you have celiac disease. She said the research doesn’t show causation, only a correlation. She also thinks dairy has gotten a bad rap. I went gluten (and dairy free) a few years ago, but found myself substituting foods with gluten for other foods that are high carb. Once, I started monitoring my carbs and reducing them. I started to feel better and my digestive issues are now almost non-existent.
This low carb approach has the ability to get you off of the diet merry go round and guide you for a a lifetime.
In her book Deep Nutrition, she says there are four Food Pillars of the healthiest diets:
- Fresh food–such as salads
- Fermented and Sprouted Food–kimchi, pickles, yogurt (foods with probiotics)
- Meat on the bone
- Organ meats
These are the four pillars because they provide essential micronutrients and a variety of nutrients. This is part of an ancestral health movement which focuses on consuming foods that were around 100 or 150 years ago. Here’s more about the four pillars.
Dr Cate said the greatest predictor of quality of life is the health of your connective tissue which makes up your joints and arteries. That’s why these protein sources and collagen are so important.
She also recommended the app, Chronometer to track micronutrients. I’ve downloaded it and found it has great features in the free version. In the paid version, it suggests foods to fill in your micronutrients. Even though I’m taking a great multivitamin from Ashley Hurst RD, I was curious about how I’m doing with getting enough micronutrients from my food. There’s a keto setting in the app that I have been using that calculates your carbs, protein and fat. I’ve only had it for a few days, but I’m learning a great deal. One thing I need to continue to do is have a variety of foods in my diet. I think this app will help with that!
Blessings for the New Year!