My friend Rosie is a very smart lady. A scientist no less. I asked her if she’d be a ‘first reader’ on How To EAT LOADS and LOSE WEIGHT, and she was only too happy to oblige. However, some thirty seconds after handing over the draft manuscript she wanted to know, “Where are all your citations?”
What follows then are a series of recommendations for ‘further reading’ (or viewing), categorised in line with the chapters in the book. Now, obviously this isn’t every single thing that’s ever been written about low-carb diets, but what I’ve tried to do here is compile a series of articles that either are, or are based upon, or cite, scientific journals or papers, and other ‘evidence based’ material.
Should any of these resources disappear (you know what the internet is like!), feel free to drop me a line.
Happy reading!
Peter
The Big Fat Lie
Pure White and Deadly by John Yudkin, originally published 1972, most recently re-published 2016.
John Yudkin’s famous book that presents the case against sugar (rather than saturated fats).
https://www.amazon.co.uk/Pure-White-Deadly-Sugar-Killing/dp/024125745X/
US Dietary Guidelines (1980) issued by the US Department of Agriculture and US Department of Health and Human Services
The first dietary guidelines published in the US that stressed the importance of lowering fats—‘coincidentally’ released just before obesity started to increase dramatically. See graphs below.
Original Link: https://health.gov/dietaryguidelines/1980thin.pdf – click or tap for my archived version
Overweight & Obesity Statistics from The National Institute of Diabetes and Digestive and Kidney Diseases.
Two graphs that show US obesity trends from 1960 onwards in both children and adults.
Taken from: https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity
The Sugar Conspiracy by Ian Leslie (published in The Guardian 7 April 2016)
https://www.theguardian.com/society/2016/apr/07/the-sugar-conspiracy-robert-lustig-john-yudkin
How the Ideology of Low Fat Conquered America by Ann F. La Berge (from Journal of the History of Medicine and Allied Sciences, Volume 63, Issue 2. April 2008)
https://academic.oup.com/jhmas/article/63/2/139/772615
How the Sugar Industry Shifted Blame to Fat by Anahad O’Connor (from The New York Times, Sept. 12, 2016)
https://www.nytimes.com/2016/09/13/well/eat/how-the-sugar-industry-shifted-blame-to-fat.html
How Your Body Actually Works
How to Count Macros: A Step-By-Step Guide. Medically reviewed by Jillian Kubala MS RD (from healthline.com)
A quick summary of the three macronutrients, and how the body uses them.
https://www.healthline.com/nutrition/how-to-count-macros
Insulin and Insulin Resistance—The Ultimate Guide by Kris Gunnars BSc (from healthline.com)
Blood sugar, insulin and insulin resistance.
https://www.healthline.com/nutrition/insulin-and-insulin-resistance
An Overview of Insulin by Adam Felman, reviewed by Maria Prelipcean MD (from medicalnewstoday.com)
https://www.medicalnewstoday.com/articles/323760.php
Return of hunger following a relatively high carbohydrate breakfast is associated with earlier recorded glucose peak and nadir—multiple authors (from The National Center for Biotechnology Information and also ScienceDirect.com)
An experiment to see if people reported being more hungry after a high carb breakfast. (Spoiler: they did)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4204795/
Appetite Control: Understanding Your Hunger Hormones by Susan B. Dopart MS RD CDE (from huffpost.com)
An easy to read article about the three hormones governing hunger and how they work.
https://susandopart.com/2010/10/appetite-control-understanding-your-hunger-hormones/
Ghrelin response to carbohydrate-enriched breakfast is related to insulin—multiple authors (from The American Journal of Clinical Nutrition, Volume 81, Issue 2, February 2005)
An interesting experiment to determine if grehlin (a hunger hormone) is influenced by insulin (which in turn is influenced by carbohydrates). (Spoiler: it is.)
https://academic.oup.com/ajcn/article/81/2/367/4607435
Counting Calories Is A Ridiculous Way To Try And Lose Weight. A short interview with Dr. Jason Fung (from NBC News)
In less than three minutes Doctor Jason Fung explains metabolism and why counting calories is utterly pointless.
https://youtu.be/UIju_-yZa9k
What Happens When We Diet
Why a Low-Fat Diet is Bad For You (from dietdoctor.com)
Doctor Aseem Malhotra explains why a low-fat diet raises insulin, and why you can’t out-run a bad diet.
https://www.dietdoctor.com/why-low-fat-is-bad-for-you
The Complete Guide to Ketosis by Franziska Spritzler RD, medical review by Dr. Andreas Eenfeldt MD (from dietdoctor.com)
What ketosis is, and how it works.
https://www.dietdoctor.com/low-carb/ketosis
Not Convinced?
How Low-Carb and Ketogenic Diets Boost Brain Health by Franziska Spritzler RD CDE (from Healthline.com on March 26, 2016)
Why you don’t need to eat carbs to keep your brain working.
Also some interesting information about epilepsy.
https://www.healthline.com/nutrition/low-carb-ketogenic-diet-brain
Is the ketogenic diet good for multiple sclerosis? By Jon Johnson, reviewed by Katherine Marengo LDN RD (from medicalnewstoday.com)
https://www.medicalnewstoday.com/articles/323895.php
What do I eat?
Biography Of Lenna Frances Cooper (1875-1961) compiled by William Shurtleff & Akiko Aoyagi
A biography of Lenna Frances Cooper, original proponent of the idea that breakfast is the most important meal of the day.
http://www.soyinfocenter.com/pdf/208/Coop.pdf
The Shocking Origins of Vegetable Oil—Garbage! by Doctor Jason Fung
An interesting article into the origins of the vegetable oil Crisco, which is derived from cotton waste.
https://idmprogram.com/the-shocking-origins-of-vegetable-oil-garbage/
Fasting
Intermittent Fasting And Human Metabolic Health multiple authors (from The National Center for Biotechnology Information and also the Journal of the Academy of Nutrition and Dietetics)
A detailed exploration of fasting and the related health benefits of doing so.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/
Intermittent fasting for beginners by Dr. Jason Fung, MD, medical review by Dr. Andreas Eenfeldt MD (from dietdoctor.com)
A quick and easy guide to intermittent fasting.
https://www.dietdoctor.com/intermittent-fasting
Can Keto Kill You?
Ketogenic Diet Myths vs. Facts by Nina Teicholz
Best-selling author and science journalist Nina Teicholz pulls no punches in this passionate article taken from her own blog—written with journalists in mind. A slew of links to scientific journals and papers explaining why—contrary to popular belief—a ketogenic diet is NOT going to kill you.
https://ninateicholz.com/ketogenic-diet-myths-vs-facts/
Cholesterol
Cholesterol and Low-Carb Diets by Franziska Spritzler RD, medical review by Dr. Bret Scher MD (from dietdoctor.com)
An introduction into the basics of cholesterol. Some excellent citations at the bottom of the page.
https://www.dietdoctor.com/low-carb/cholesterol-basics
“Healthy” LDL cholesterol on the Prison Food Diet. An interview with Dave Feldman
Dave Feldman is a fascinating man. This video is just one of many explaining how cholesterol actually works, by observing the effects of different (sometimes extreme) dietary experiments… on himself.
https://youtu.be/NVNdpCZWWZE
Do statins really work? Who benefits? Who has the power to cover up the side effects? By Dr Aseem Malhotra (from europeanscientist.com 3rd Sept 2019)
How the production of statins is a trillion dollar industry, yet the drugs themselves are based upon out-dated view of cholesterol’s roll in heart disease.
https://www.europeanscientist.com/en/features/do-statins-really-work-who-benefits-who-has-the-power-to-cover-up-the-side-effects/
Triglycerides and heart disease—what’s the connection? By Dr Jason Fung (from dietdoctor.com)
https://www.dietdoctor.com/triglycerides-and-heart-disease
Everything You Know About Cholesterol Is Wrong by Brett and Kate McKay (from artofmanliness.com)
Perhaps not the most scientific of resources, but a fabulous article written by health ‘enthusiasts’. Updated whenever new information on cholesterol becomes available.
https://www.artofmanliness.com/articles/everything-you-know-about-cholesterol-is-wrong/
Low-Carbohydrate Diets (from Harvard School of Public Health)
Some interesting citations to studies into heart disease and low-carb diets.
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/low-carbohydrate-diets/
5 Reasons Not to Worry About Your Cholesterol Numbers by Chris Kresser
Chris Kresser, M.S., L.Ac, is the founder of Kresser Institute, co-director of The California Center for Functional Medicine, and the New York Times bestselling author of The Paleo Cure
https://www.sott.net/article/233731-5-Reasons-Not-to-Worry-About-Your-cholesterol-Numbers
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