Fat is our Friend

Sammy Pepys

Description

'Fat is our Friend' will change the way you think about what you eat.Confused by the nutrition messages coming from governments and health bodies? Confused by the ever-changing advice from our daily newspapers? Join Sammy Pepys in his quest to discover what's really going on and what you can do to eat more healthily ... and lose weight. In that order.Back in 2012, Sammy Pepys just wanted to help his overweight sister-in-law, Katy, avoid a tummy tuck (bariatric surgery), knowing that all previous attempts at dieting had failed. So he developed a plan showing how best to go about things, which she then put into practice. It worked. And it was the first successful diet Katy had ever completed, achieving a 20 kilo weight loss and much-improved blood sugar levels along the way.Having an inquisitive mind, Sammy spent much of the next three years finding out just why Katy's dietary approach had been so successful and why more people are not eating this way. He learned that: We've effectively been brainwashed into thinking fats and oils are bad for us. Healthy fats such as butter, lard, coconut and olive oil facilitate the essential metabolic functions our bodies perform subconsciously day and night. An excess of sugar, refined flour, synthetic additives and those less-desirable vegetable seed oils - aka junk food - is progressively damaging our bodies.Katy's summary? 'Eat more real food, drop starches and sugar, and learn to love full-fat dairy products like cheeses and butter again to lose weight without feeling hungry. I feel energized.'

Informations

• Publié par: 2QT Limited (Publishing
• Date de parution: 31 mars 2016
• Nombre de lectures: 0
• EAN13: 9781910077832
• Langue: English
• Poids de l'ouvrage: 5 Mo

Extrait

Fat
is our
friend
How I found out that eating fat doesn’t make you fat, that saturated fat keeps you healthier… and that Katy could lose 20 kilos without feeling hungry
Sammy Pepys
....the reluctant nutritionist

Fat is our Friend
First eBook Edition published 2016 by
2QT Limited (Publishing)
Settle, North Yorkshire BD24 9RH United Kingdom
Distributor eBookPartnership.com
Copyright © Sammy Pepys 2016
The right of Sammy Pepys to be identified as the author
of this work has been asserted by him in accordance with the
Copyright, Designs and Patents Act 1988
All rights reserved. This book is sold subject to the condition that no part of this book is to be reproduced, in any shape or form. Or by way of trade, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, be lent, re-sold, hired out or otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition, including this condition being imposed on the subsequent purchaser, without prior permission of the copyright holder.
The author has his own website: www.fatisourfriend.com.
Cover Design by Charlotte Mouncey
www.bookstyle.co.uk
Cover image supplied by istockphoto.com
Paperback Edition also available
ISBN - 978-1-910077-81-8
ISBN - 978-1-910077-83-2

Disclaimer
T he information in this book tells the true story of Katy and others who have benefited from following the general guidelines outlined in these chapters. It is intended as a helpful guide to those of you interested in a healthy lifestyle, those of you who want to lose weight and those wanting to find greater energy to deal with life’s many adventures. That being said, the book is not in any way a substitute for medical advice on your specific circumstances. Please consult your General Practitioner before changing, stopping or starting any medical treatment or new dietary regime.
A note on footnotes and web-links
While this book is not conceived as, nor does it purport to be, a scientific textbook, care has been taken to provide accurate references for those readers wishing to dig deeper into the many subjects covered. For your convenience and because Internet references can change from time to time, you will find a complete list of all links at the ‘Fat is our Friend’ website: www.fatisourfriend.com. This will also provide me with the opportunity to regularly monitor them for accuracy and add updated material when appropriate. For up-to-date information, you can also follow me on Twitter at #fatisourfriend, or use the hashtag #lchf for more general information on this subject from a mix of contributors.

Acknowledgements
W riting this would not have been possible without the love, support, patience and dietary adventurism of my wife Anne, my sons Oliver and Alexander, my daughter Rebecca and my nephew Lali, each of whom has bravely eaten their way through a number of dishes that were certainly not on the table a few years back. Others who have given feedback, contributed, cooked and provided rich food for thought include Anni, Graham, Elise, Pascal, Kerry, Tricia, Pierre, Annick, Katherine, Jeanne, Terry, Rob, Lynne, Steve, Karen and many others – my great appreciation goes out to all of you.
Special thanks go to Nella, who gave me the confidence to make this story much more of a personal journey rather than another textbook on the subject of diets and losing weight. I would also like to thank my brother Val as the first person generous enough to read through the whole manuscript and give helpful, critical and above all useful feedback and input. My editor Karen took this to the next level and worked painstakingly to make the book more coherent and flow logically. Any mistakes you may still find or observe are of my own doing and not down to my wonderful helpers.
Most importantly, I’d like to thank and congratulate Catherine (aka Katy) for having the courage and conviction to have one more go at healthy eating and, in so doing, avoiding the surgeon’s knife. Without your faith and willpower, our little family world would be very different today.

Contents
Disclaimer
A note on footnotes and web-links
Acknowledgements
PART 1
SETTING THE SCENE
Introduction
Do the so-called experts agree?
How did we get here?
Fat and your hormones
A word on inflammation
Weighing and measuring
Government guidelines and ‘nutritionism’
Weight, genetics and a harmful food culture
PART 2
KATY’S STORY
Getting started
So what’s this dietary approach called?
What really drives ‘diabesity’?
Low-carb cure? A case study on ‘de-prescribing’: British Medical Journal , August 2015
PART 3
KATY’S DIET
Establishing rules for healthier living/eating
Quantities? Side effects? Exceptions?
Going low-carb: Getting started, step by step
Weights and quantities – how much can I eat?
More advice …
Reading the food labels
Meal ideas to get you started on high-fat, low-carbing
Health Booster 1: Exercise
Health Booster 2: Respect your biological time clock
Health Booster 3: Stay hydrated … by also eating your veggies
Attention: Carb warning … from the fatisourfriend.com blog, March 2014
Home economies
How low can you go? Going ketogenic for quicker weight loss
Is it safe to go ketogenic?
Useful tips
A word on ‘FODMAPs’
PART 4
THE REAL ROSETO EFFECT
Another time, another place
PART 5
WHY COUNTING CALORIES USUALLY ENDS IN FAILURE
Just diet and exercise; you’ll soon lose weight ...really?
How calorie reduction disturbs your body and your mind
Obesity – it’s all relative
Diet, exercise or larger portion sizes?
Dr Mackarness and a brief history of counting calories
Is there too much ‘nutritionism’ in this calorie-controlled world?
For the record … how do ‘the experts’ assess calorie levels?
Great-Grandma knew best
More about the role of the hormone, leptin
Liver problems? You may be skinny on the outside but fat inside
PART 6
WHAT YOU EAT AND HOW IT AFFECTS YOUR BODY AND YOUR DIGESTION
Interested in more detail?
Protein, carbs and fat
How junk food is changing your microbiome
Carbs, processed foods, emulsifiers and additives
One ‘carb’ film you need to see: That Sugar Film
Some surprising facts about our ancestors
Evolving bigger brains by learning to cook food
What are carbohydrates, and do they add to a healthy diet?
Oils and fats
Three degrees of saturation
Italians know best: The Colonnata Lard Festival
A little oily history
The ignored 1960s US military test – eight years in the making
So, which fat is your best friend?
Which fat for frying?
Which oil for salads?
Summary – When you are cooking and frying
Summary – For salads: dressing, drizzling and mayonnaise
Why full-fat ‘regular’ milk is best
Saturated fat and the demonisation of cholesterol
So … cholesterol is good for me?
Modern wheat and allergies – what’s gone wrong?
Smaller brains?
Allergies and food intolerances
Coeliac disease
Stick with Einkorn and Kamut
PART 7
SUMMARY
Remind me! Why ditch the sugars and starches? Why dial up the healthy fat?
A reminder of foods you should avoid – especially sugar
A reminder of foods you should eat – and where to find low-carb recipes
PART 8
MY PERSONAL ROSETO INVESTIGATION
Introduction
Why did the inhabitants of one small town in Pennsylvania live such long and healthy lives? Family values, nourishing food or perhaps both?
Less stress and a positive attitude keeps you healthier?
Conventional wisdom
Some further observations on pork and lard
Nutritional health
My learning journey
How did the US government committees get diet recommendations so wrong?
Roseto re-joins the twentieth century
Was my hunch correct? Could I prove it?
Why did Rosetans avoid heart disease for so long?
What can we ascertain from all this?
All things change
Conclusion
ADDENDUM
TABLE OF FIGURES
REFERENCES
LIST OF WEBSITES REFERRED TO IN THE TEXT

PART 1
SETTING THE SCENE
Introduction
W hy on earth should you read a book about healthy eating and dieting written by someone with no formal nutrition training? The answer is surprisingly simple. When I set out to discover the best ways for me and my immediate family not only to lose weight but to eat healthily, there was no ready answer; I discovered countless contradictions. The so-called experts – be they nutritionists, dieticians, doctors, medical researchers or the representatives of health organisations like the NHS in Britain or the American Heart Association in the US – only added to my confusion. I guess my problem is that I’ve never liked being simply told what to do. I’m still like one of those annoying four-year-olds who continually asks ‘Why … ?’ just because I need explanations; it’s in my nature. And yet the many differing answers that I received to the simplest of questions, such as: ‘What represents a balanced diet?’ (especially when followed up with the question: ‘… and why is that?’) just added to my initial confusion.
Because of all the contradictions and the lack of reasoned answers, I have spent much of the last three years reading books and scientific papers as well as talking to numerous ‘experts’ in an attempt to try and form an evidence-based, considered opinion. Whether or not you agree with my findings is, of course, up to you, but in one thing I am clear. You will find no more authoritative adv