The picture below was taken last Sunday. It shows reasonable progress since January Ė but it is too flattering as I am holding my stomach in! I went off the rails for a few weeks following a vacation in March
Iím really determined to get into shape. I am setting myself a 45 day target (which is essentially the Whole30): No; sugar (or sweeteners), bread, coffee, soy, grains, legumes, potatoes, processed food, dairy, eggs. I will keep carbohydrates at less than 50 grams per day, and keep cholesterol as low as I can.
My cholesterol is high and been rising steadily. I have a blood test in six weeks and want to see if changing my eating habits (so no eggs and reduced red meat) changes my cholesterol levels
Iím 6í 1Ē and currently 95 Kg (210lbs). I donít care about losing weight: I just want to lose the fat.
I am on another health related website (alcohol related) when I posted in a health thread about my 45 day target, I got the following response. I would really like to know if the points raised are valid.
One comment: Cutting out all the foods you mention will make it VERY difficult to get enough fiber. Fiber is crucial to fat-loss because fat is excreted emulsified with bile acids and bound by soluble fiber. The liver then pulls cholesterol from the blood to produce new bile. It is a win-win!
Unfortunately being an incredibly efficient system, the body will reabsorb any emulsified bile acids that aren't bound by fiber in the small intestine and recycle them through the portal vein into the liver. The liver will separate the fat from the bile acids, storing the fat against future famine and returning the bile to the gall bladder. That means the fat isn't eliminated and the liver won't pull cholesterol from the blood to produce replacement bile -- all because there wasn't enough soluble fiber to bind it.
Here's the rub. Fiber is a form of carbohydrate. Men need 35gms of fiber, at least 1/3 of that soluble fiber, every day. Wheat bran is insoluble fiber. Soluble fibers turn to gel when mixed with water. (Think Metamucil.) In the Atkins Diet they count "net carbs" which are total carbs minus carbs from fiber. In other words, fiber is free. The easiest way to limit carbs while making sure to get your minimum daily fiber is to take a fiber supplement. I don't think you could eat enough salad to get 35gms fiber per day.
Psyllium husks are a good source of soluble fiber without other carbs unless it is sweetened. 2 Tbsp psyllium contains 9gms fiber. But if you start supplementing fiber, start out slowly! The gut doesn't like sudden changes and responds by bloating and producing large amounts of gas. Start with 1tsp in a glass of water before each meal and work up to 1Tbsp before each meal, then 2 Tbsp. That gives you a baseline of 27 grams of fiber. You should get at least 8gms of fiber from salads and other above-ground vegetables. Studies indicate that primitive man ate up to 100gms fiber per day, so getting more than 35 gms isn't a problem. Final point -- make sure to drink plenty of water with the fiber, so it gels in the gut and is in the proper form to bind the emulsified fat and bile acids.
<a href=http://whole9life.com/category/whole-30/><img src=http://whole9life.com/img/doing-the-whole30.jpg border =0 alt=The Whole30 Program, created by Whole9></a>