I wrote Big Fat Keto Lies at the peak of the keto trend to dispel the myths that emerged that were leading people to get less than optimal results: The updated version is now available on Amazon Kindle for a bargain basement price. If you have Kindle Unlimited, it’s free! My goal was not to …
Data-Driven Fasting initially helps you solve the WHEN to eat side of the nutrition equation. You can make a lot of progress just by waiting until your blood glucose gives you the go-ahead to refuel. But eventually, WHAT you eat will become the limiting factor on your health quest. Understanding how your food affects your …
This is perhaps one of the most seductive lies that I fell for in the early days of my low-carb/keto journey. I kept hearing the keto gurus say that I should simply ‘eat fat to satiety‘. Apparently, fat was the most satiating macronutrient and the best thing I could choose to eat if I wanted …
Read moreKeto Lie #11: You Should ‘Eat Fat to Satiety’ to Lose Body Fat
Many find low-carb or keto almost magical in the early days. As they move away from the most hyperpalatable fat+carb combo foods, they experience greater satiety, their blood sugars and insulin levels drop, and they feel great. High-fat foods can also feel satiating, but this may be simply because they quickly provide you with a …
Over the past few years, people in the fasting/low-carb/keto communities have been told that: Is Fat a ‘Free Food’ Because #Insulin? However, the problem with thinking in terms of ‘insulin toxicity’ comes when we add the belief that carbohydrates and protein will raise insulin (i.e. the Carbohydrate Insulin Hypothesis of Obesity) and hence dietary fat …
After reading this far, it may not be a surprise that I also got into the fasting craze when it was booming in Ketoland. I was such a super fan that both Jason Fung and Jimmy Moore asked me to write a review of their book, The Complete Guide to Fasting. The chart below shows …
People in Ketoland like to point out ‘there is no such thing as an essential carbohydrate‘. However, the reality is that many nutrient-dense foods that happen to contain some carbohydrates are also loaded with essential nutrients that are harder to find when carbs are reduced. We do need some essential fatty acids. However, the actual …
This is one of the cornerstone beliefs of many low-carb and keto diet subscribers. Many theorise that because carbohydrates raise insulin the most and insulin is related to fat storage, eating more carbohydrates will lead to greater body fat storage. Thus, dietary fat should be the primary energy source because it doesn’t impact blood sugar …
Read moreKeto Lie #5: Fat is a ‘Free Food’ because it Doesn’t Elicit an Insulin Response
Perhaps the biggest differentiator between keto and other successful versions of a lower-carb diet like Atkins, Paleo, Bernstein, Banting, and Carnivore is the misguided fear that ‘excess protein’ keeps ketones low and insulin high through the process of gluconeogenesis. Ever since Jimmy Moore broadcasted the idea that protein could convert to sugar via gluconeogenesis and, …
Read moreKeto Lie #4: Protein Should Be Avoided Due to Gluconeogenesis
One of the most common responses to a weight-loss stall in keto groups is to ‘eat more fat to get your ketones higher and burn more fat’. This lie is seductive because it is partially true and delicious! High-fat foods are highly palatable and provide a dopamine hit that makes us feel great and gives …
Read moreKeto Lie #3: You Should Eat More Fat to Burn More Body Fat