Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
14 Jan

The Primal Blueprint Carbohydrate Curve

GraphYesterday, low-carb blogger Dr. Michael Eades (he of Protein Power) posted a message from his friend and fellow low-carb guru Richard Feinman as sort of a call-to-action in public policy-making for upcoming 2010 USDA guidelines. Dr. Eades and Dr. Feinman have suggested that we ought to quickly find a way to help the USDA arrive at a sensible recommendation for carbohydrate consumption. Feinman asked:

“how can the benefits of carbohydrate restriction that you have experienced personally or in your immediate environment be translated into reasonable recommendations that the USDA could put out?”

In conjunction with my forthcoming book “The Primal Blueprint”, I have been working on an easy-to-understand explanation of how carbohydrates impact the human body and the degree to which we need them (or not) in our diet. I have also developed a chart (not the one above) that is intended to assist those who want to go “Primal” in visualizing the impact of carbs consumed within certain ranges. I was going to hold off on releasing this information until my book is published, but decided to introduce it here in response to Dr. Eades’ post. Since the choice of how many and what types of carbs in one’s diet depends on the context of one’s life (current weight, disease condition, activity levels, etc), I see carb intake as a “curve” ranging from “allowable” to “desirable” to “unhealthy”.

The following descriptions illustrate how carbohydrates impact the human body and the degree to which we need them, or not, in our diet. The ranges represent daily averages and are subject to variables like age, current height and weight and particularly training volume. For example, a heavy, active person can be successful at a higher number than a light, moderately active person. In particular, hard training endurance athletes will experience a greater need for carbs and can adjust their personal curve accordingly. This is a topic I address further in the book (e.g. – experimenting with adding 100g of carbs per hour of training per day), on MarksDailyApple.com and in a future “primal” book dedicated to endurance athletes. Here then is my “Primal Blueprint Carbohydrate Curve.”

300 or more grams/day Danger Zone!

Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).

150-300 grams/day – Steady, Insidious Weight Gain

Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.

100-150 grams/dayPrimal Blueprint Maintenance Range

This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.

50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss

Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.

0-50 grams/day – Ketosis and Accelerated Fat Burning

Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.

Drop me a line in the comment boards. I’d love to hear your thoughts on this.

Further Reading:

The Definitive Guide to the Primal Eating Plan

The Definitive Guide to Insulin, Blood Sugar and Type 2 Diabetes (and You’ll Understand It)

Primal Fitness

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Yes, I have jumped in with both feet and my whole body too and have taken my family with me. We are doing low carb (wheat free) as a family and are not worrying about fats. How do I help my somewhat overweight 10 year old boy. Do you have any tips for helping me help him. Anything will help. Thanks!

    Lisa wrote on January 11th, 2012
  2. This article is very helpful and informative. About three months ago I found out that I was pre-diabetic. Knowing the history of my family I told the warning very seriously. For the first 2 weeks I put myself on the atkins diet. All I ate was protein. I lost 7 lbs. The next two weeks I started adding fruits and vegetables to my high protein diet and I lost another 5 lbs. It is now three months later and I lost a total of 17 lbs bringing my weigh from 167 to 150 and my sugar tests are normal. I now felt as though I was at a lost as to how to eat now that I am where I should be and thanks to your article I now know about how much my daily intake of carbs should be. I cant wait for your book!!!

    Kimberly Greenidge wrote on January 12th, 2012
  3. Carbs always have an interesting response. I tend to follow these guidelines but do break away from them when training dictates. You need to earn your carbs. I also transformed my body with P90x and going primal. But for a while I went too low carb. Now I bump up carbs only on strength training days and only post workout and this has given me great results so far. Some people call this carb cycling or carb back loading. But for me the idea is to use up my glycogen in the muscles and immediately replace it with carb sources. I have easily leaned out with this method. I rarely go above 200 grams of carbs in any day.

    Frank wrote on January 12th, 2012
  4. Hi!

    I decided to switch to a Paleo/ Low carb regiment over a year ago. I used to be obese as a child and despite loosing over 40 pounds by simply cutting out junk food and extra food I still had GI problems, lack of energy and some bouts of hypoglycemia when hungry. Since going low-carb my digestive ailments have largely disappeared and I hardly get dizzy anymore. I don’t think I have a gluten allergy either.
    Anyhow, I decided to try out an online food diary just to see much my diet deviates from the accepted norms. I found my protein intake to be approx. 90g. I went to research what this value means in terms of Low carb/paleo standards and came upon this post.

    Hurrah! My eating falls into the Primal Sweet Spot/ Primal Blueprint Maintenance range.
    With that said, their standard calculations for me, given my dimensions(5’6″, 129 lbs, etc) made it very clear that I eat more fat and protein than what is recommended and supposedly only about 38% of the suggested carbs. Their algorithm told me to eat 248g of carbs ideally?!

    Needless to say, I can’t even imagine switching back to that kind of diet.

    Thank you for your carb breakdowns!

    Flora wrote on January 13th, 2012
  5. I am 5’8″, 200 pounds lean and consume 750-850g of carbs per day. My health markers are excellent. Care to explain?

    Ian wrote on January 18th, 2012
    • Soz but i think you talk shit

      stacey wrote on January 23rd, 2012
  6. How long will it take to start loosing weight on a low carb diet.i have been on it a week and lost nowt

    stacey wrote on January 19th, 2012
  7. Is this whole carbs or net carbs, as in carbohydrate – fiber = net carbohydrate?

    Jennifer wrote on January 20th, 2012
  8. I am currently (mostly) vegan. I have been eating fish and eggs. But I am wondering how I should moderate carbs. I decided to start counting grams and calories just as insight to how much my intake is and I have found that I’m at approximately 60% carbs in my diet or a high 250grams per day. But I try very hard to avoid starches and pastas etc. Most of my carbs come from fruits, vegetables and protein substitutes such as almonds, quinoa, hemp protein, etc. So I am wondering first if there is a type of carb we are trying to avoid? Should I cut out more fruits and vegetables and try to focus more on the protein? are there any good substitutes for meat that have a good protein vs carb ratio? Thanks!

    Alysia wrote on January 20th, 2012
    • Don’t bother. You are probably healthier then all these people. You are probably taking in many times the nutrition of these folks in vitamins and minerals. I’ve lost 10 lbs in 3 weeks and im taking in 300g’s of carbs a day(all fruits and vegetables) 100g of fat all from fruits and vegetable and 60 gs of protien.

      These high protien low carb diets will be the death of people. Its not healthy for you in any way and really taxes the kidneys and digestive tract.

      Try actually exercising to lose weight folks. Enough with the short cuts.

      Danby wrote on January 26th, 2012
      • lol, this is an odd response.

        I don’t agree with every aspect of the Primal/Paleo lifestyle, but don’t assume we sit on our asses or that everyone is looking at this for weight loss. Some of us are already lean and looking to maintain that.

        Lisa wrote on January 27th, 2012
  9. Hi, any advice on where my 15 yo daughter should sit in terms of carb intake?

    She is an active teenager, plays volleyball often, but has developed some weight around her abdomen that she wants to lose and keep off. All of the fitness gurus say exercise – as in more targeted abdominal exercise is required – but we think it’s the carbohydrate that’s leading to the fat storage in that particular area. She’s been reducing her carbs for one week, but feels hungry *all the time*, especially at school.

    Should her carb intake be closer to the sweet spot, or maintenance? Can a teenager go too low, and is it harmful if she does?

    Susie wrote on January 23rd, 2012
    • well, at first she may feel a little weak – I know I did. But within about a week, you stop being hungry.. not because you’re used to it, but because you aren’t on this carb roller-coaster. Your liver can burn body fat for energy.. and if your main source of calories is also fat, you’re never switching gears.. This is because your mitochondria can run on either sugars or fats, but burns fats most efficiently.. here’s a good story on it:

      http://dagwench.tripod.com/universalbalance/scientific_look_at_fat.htm

      Sam wrote on January 23rd, 2012
      • Thanks for your response. I’ve encouraged her to keep a journal so that she can track how she’s feeling and adjust her carbs, fats, and proteins accordingly. Not all that surprisingly, albeit somewhat typically, our family doctor recommends a *much* higher daily dose of “complex carb”. Our doc is of the “high carb-low fat” camp.

        About the article you recommended, I read through and have included a quote below. I finished reading Gary Taubes’s “Why We Get Fat” and so I understand that excess carbohydrate and protein turn to fat storage, however, I didn’t understand that fat consumption works the same way – as in eat an extra tablespoon of olive oil and it will land on your waist??? Reminds me of some scientists and doctors views on cholesterol, as in egg consumption = high cholesterol.

        Unless I’ve misunderstood, Taubes (and a few other authors I’ve read) seem to be encouraging a moderately high fat consumption along with moderate protein levels to reverse fat storage. So I will need to do some more reading to clarify that distinction.

        “Our bodies need protein to build and repair tissue. They need carbohydrates to give our cells quick boosts of energy and to act as kindling to burn fat (keep reading and I’ll explain this). If, however, we eat more proteins or carbohydrates that we can use or if you eat fat, our body sticks them in the reserve pile for later use as fat. This way, we don’t waste our precious calories.”

        Susie wrote on January 24th, 2012
  10. Hey peeps.

    I’m a 23 year old female, 5’7″, been hanging around 142-144lbs for about a year and a half- stuck here. I lost 25 lbs a couple of years ago the boring low fat and cardio way. I feel great on paleo/low carb; I get about 60% of my calories from fat, 30-40% from protein, 10-20% from carbs. Carb sources primarily veggies and some sweet potatoes.

    I lift heavy weights 3x a week- once during the evening on Tues, then afternoon Sat and Sunday, an hour per session. Squat day, deadlift day, and bench day, with a handful of other lower weight mod rep exercises. I work hard when I lift, however I have a desk job and am sedentary much of the time.

    I feel pretty good, look pretty good, but know I could look leaner. Not sure what my bf% is, measurements are 38-27-40″.

    I haven’t been awesome about tracking calories, but I’d estimate (from looking at food logs) probably 1400-1700/day. Is this enough? Too much?

    Would cycling up carbs to 150g or so once or twice a week maybe help restart fat loss? I will admit that being 50g of carbs or less for quite a long time HAS made me a bit carbphobic! I love sweet potatoes and plantains and yams and sometimes potatoes but don’t eat any of those more than once a week or so. I rarely cheat. Yes, I do have a perhaps stupid fear of seeing the scale move up :(

    Any input is greatly appreciated! I joined the forum as kolibriii, if there’s a better place to post and discuss this please let me know! :)

    Danielle

    Danielle wrote on January 24th, 2012
    • Hi Danielle,

      I think carb cycling would be great for you. Since you are doing heavy weights 3x a week, that would be perfect case to get the extra carbs in. I would suggest you try backloading these carbs post workout. I typically have 100-150 grams of carbs post workout on strength days and the rest of the week is pretty low carb. This has both leaned my out and increased my strength. No need to be afraid of beneficial glycogen refilling carbs like sweet potatoes and berries : )

      Frank Sabia wrote on January 24th, 2012
      • Thank you for your response Frank!

        Today I had a cheat/carb day, I feel like I gorged myself and yet I only came up to around 1700~ calories!(http://i.imgur.com/gesKr.png) I think my portion estimates were pretty accurate, although I didn’t use a measuring cup for anything save the pumpkin.

        I know, it wasn’t a very paleo or even primal day. Again, first time cheating since Christmas.

        On days where you up the carbs, do you try to keep fat under 50g or so? Do you go for the same number of calories as other days?

        I really love pumpkin, plantains, sweet potatos, yams, a bit of plain white potatos, and berries. I would not object to eating these things more often :)

        Danielle wrote on January 24th, 2012
        • With the strength training you do, you can easily smash some potatoes and berries post workout. Pumpkin is pretty low carb so I would stick to those other carb sources. I myself have coconut water, sweet potatoes, kefir, and berries post workout to refill depleted glycogen. As for calories…I tend to cycle them. So I have strength days high calories but upping carbs postworkout, then other days are protein and fat so tend to be lower calories. Make sense?

          Frank Sabia wrote on January 24th, 2012
        • You call that a cheat day?!

          Theres nothing cheating about that – rice is a ‘safe starch’ (no gluten) if you are active and feel fine after eating it.

          I did cheat days as described by Tim Ferris in the 4 hour body and they would typically involve 3-4 pastries, a tub of ice cream, 1-2 chocolate bars – I basically went out of my way to eat as much of the crap I craved as I could.

          Was probably 3000kcal+ and about 70% carbs.

          It didnt work out well! it fuelled my carb cravings making adherance more difficult in the long term, as well as gave me acid reflux etc.

          alex wrote on January 25th, 2012
        • I’m a bad cheater Alex! I know :) Felt a bit more bloated with the rice than when I eat taters, but not bad. This weekend I’m going to a Chinese New Years party so I’ll be sure to cheat properly then.

          Frank, makes sense. I’ll give carb cycling a shot. Is 12-1400 on rest days and 16-1800 on weights days okay? Too low? Too high? Again I spend five days a week 9-6 at a computer for work, so I don’t think I’m using a lot of physical energy when I’m not lifting. I’m also not powerlifting competitively, just for fun/exercise/so I can be strong and badass.

          Thank you for your advice guys, I appreciate it!

          Danielle wrote on January 25th, 2012
        • As for calories it depends on your goal. Do you want to smash the next workout and get stronger. Then have higher calories. Do you want to lean out and get ripped quick. Then lower calories. What I usually do is pick a goal and set a slightly higher calorie goal to match. After 2 weeks reassess and lower calories 100-200 a day if I am wanting to lean out. Its hard to guess on what your calories should be since it is dependent on your age, metabolism and other factors.

          Frank Sabia wrote on January 25th, 2012
  11. Can this be done on a budget of $200/250 a month for a mom and 2 kids?

    I am sill going to have to pack sandwiches and carbs for my little girls lunch I just know it. But I can stay away from that cheapy bread anyways. I don’t like it.

    I currently am averageing 150 carbs a day (and less than 32g sugar). I feel fine but my weight loss has stopped. I am only eating 1450 cals a day too. I weigh 169 at 5’11”.

    What is the dinner plate supposed to look like? 80% full of meat, 20% veggies??) Beans? and um is bacon and eggs ok for breakfast?

    THANKS!

    Desiree wrote on January 31st, 2012
    • Desiree,

      Yes! You can do it. If you’ve plateaued in weight loss, you can try moving closer to 100g of carbs rather than 150.

      My dinner plate is about half meat, half veggies. It’s okay to cut your meat with beans to reduce costs, but SOAK THEM FIRST. Not the few hours that the bag suggests, but like put them in the water the night before if you’re going to have them for dinner, and rinse them really well before you cook them. That smelly foam is the anti-nutrients that would otherwise go into your body. Obviously this is for dried beans, canned are more expensive and also not as good for you.

      And yes, bacon and eggs is okay for breakfast :) Although if you’re eating the bargain bacon, you’ll want to try to limit it to a couple times a week because of the sulfites, just like you would watch out for eating too much tuna fish because of concerns for mercury.

      Erin wrote on January 16th, 2013
  12. Be happy with yourself eat healthy and stay fit.no diet works in the longterm because we are only humam we WILL give into temptation

    stacey wrote on February 1st, 2012
  13. I am 5’1, weighing 102pounds. Is it wise to eat 50-100 g a day? I still feel.. fat.

    Cxe wrote on February 2nd, 2012
    • U should try to eat less than 50

      stacey wrote on February 5th, 2012
    • Yeah, but are you actually “fat”? The numbers you shared don’t indicate being overweight but numbers aren’t everything.

      My advice, FWIW, would be to get a good measure of body fat – one that indicates visceral fat as well as more visible surface (under the skin) fat. The “gold standard” is hydrostatic – which gives the most accurate measure of total body composition.

      If the results indicate the possibility of fat that is around and in the organs, then the next step would be to get an ultrasound or MRI to check for fatty organs. Ultrasound is way less expensive and quicker. Not as accurate but will give you an idea if an MRI is really necessary.

      Determine a healthy fat percentage for someone your build, age, and gender and use that guideline. What would be considered healthy is not the same as what a bodybuilder would shoot for – big difference in percentages. So, you’d have to decide what your goals are. At the least, you’d want a healthy body fat distribution and percentage. But, you might want to aim higher and also get more visible muscle definition as well. Just don’t forget that you can looked “ripped” and still have hidden visceral fat, especially as your age increases. No point in being a beautiful cadaver, really.

      rarebird wrote on February 5th, 2012
  14. Hi Mark,
    I am new to this way of eating and I wanted to ask you a few quick questions about the primal blueprint.

    1.Can I have mayo?, cheese?, packaged chicken pieces?, fudge sticks?, bananas?, Source yogourt?, walnuts?, almonds?

    Also are there any types of smoothies you could have? How many fruit can you have each day?

    Thanks,

    Kay

    Kay wrote on February 6th, 2012
    • Mayo — probably not, unless it’s homemade, the soybean oils in the packaged stuff are gross.

      Packaged chicken pieces are probably okay, unless of course they’re breaded :)

      I’m not sure what a fudge stick is. The Keebler cookies, no way. A fudgesicle is probably an okay occasional treat, check the ingredients for crap like high fructose corn syrup. Just have some chocolate!

      Bananas, walnuts, almonds, all yes. Of course, don’t go overboard. Smoothies where you know what the ingredients are, preferably fresh-blended. Just watch your sugar intake. You can’t really eat too much fresh fruit (you’d get full first), the real danger is gobbling up a lot of dried fruit.

      Source yogurt seems like an odd choice, it’s fat-free and low in sugar. It won’t kill you. It probably has stabilizers like corn starch or gums and artificial sweeteners to make it taste like good yogurt, which would be best to avoid. Again, read your ingredient label, and I know it can be hard to find whole milk yogurt in a lot of grocery stores but try to shoot for 2% anyway.

      Erin wrote on January 16th, 2013
  15. Stick to this Diet and you can almost enjoy staying under 50 Carbs a day. This is my regiment and it works. I lose weight and can tell in two weeks.

    Breakfast Before Gym: half a Banana

    Breakfast At or After Gym: Protein Drink, Preferably (http://www.sportnutrition.com/pages/products.aspx) 1 carb 35 Gram Banana Pure Protein drink.

    Brunch: Eggs with Veggies and a few slices of low sodium turkey. cooked over olive oil, not butter (5 Carbs)

    Lunch: Grilled chicken with Veggies or Salmon/Tilapia Fish (0-5 Carbs)

    Dinner: Flax Roll-Ups (made by Damascus Bakeries) with Low Sodium Turkey Tomato/union and vinaigrette dressing (15 Carbs)

    Snake: One maybe two Quaker White Cheddar Rice Cake. (8 Carbs)

    I am 5/9 175 pounds. I work out 4-5 mornings a week at 6am for about an hour and a half. I run at least a mile each time I’m there. I have to keep my carb intake under 50 to lose any weight. If i eat more and still work out like this my weight does not change. I’m 28 and must do this to lose fat off my stomach.

    Remember to take Flax seed oil soft gel capsules if possible and Take Fiber Con pills. Either or both… The more fiber you have the more carbs you can have. That info you will have to research on your own. But high fiber diet can actually reduce the number of carbs you’ve eaten for the day basically because as gross as it sounds, it helps flush out the breads and foods you eat during the day.

    Good Luck

    Joe wrote on February 6th, 2012
  16. How can you maintain 100-150 grams/day eating “abundant” fruits and vegetables? ONE apple is about 25 grams of carbs.

    eddie wrote on February 9th, 2012
  17. I was told that there are 4 calories in one carb. If I consume 100 carbs a day and burned 200 calories in exercise, would my total carb intake be 50 carbs? Thanks for helping me.

    MerrySunshinePgh wrote on February 20th, 2012
    • I was told that there are 4 calories in one carb. If I consume 100 carbs a day and burned 200 calories in exercise, would my total carb intake be 50 carbs? Thanks for helping me

      MerrySunshinePgh wrote on February 20th, 2012
      • No. Your intake is your intake, your output is your output.

        Carb grams quantify the number of sugar/starch/fiber molecules you are eating. Calories reflect the amount of “energy” contained therein. Thing is, 4 calories of fat or protein affect the body very differently than 4 calories of carbohydrates. Even the different carbs induce different effects, even though, if digestable, they all go to sugar in the end.

        In other words, the two measures are not interchangeable, even if calories are contained within carbs, fats and proteins.

        The issue is not to try to create an energy deficit directly by counting and restricting calories (although you usually wind up eating less) – it’s to eat things that let you “get out of your own way”, biochemically speaking, by ingesting energy in forms (like certain fats and proteins) that discourage (among other things) fat storage, but promote fat utilization.

        Suggest you read “Why We Get Fat And What To Do About It” (Taubes), “Protein Power” and “The Protein Power Lifeplan” (Eades), and “The Art And Science Of Low Carb LIving (Volek et al.), and then go from there.

        Leaf Eating Carnivore wrote on February 21st, 2012
    • “Abundant” is a relative term.

      Eat lots of leafy greens, eschew the really sweet and starchy stuff, and eat bitty-bits of the rest. By which I mean mostly berries, and a 1/4 or less of that apple, if you must.

      Leaf Eating Carnivore wrote on February 21st, 2012
  18. Sorry – that last was for @eddie and his apple.

    Leaf Eating Carnivore wrote on February 21st, 2012
  19. Hard to understand this. I eat approx 300 grams carbs per day and have body fat stable at around 10%. Of course I eat zero refined carbs, no added sweeteners or fruit juice or dried fruit. All those carbs come from vegetables (lots of leafy greens and non-starchy for sure), beans, and some fruit and seeds, rarely some intact, whole grain or sweet potato. Refined carbs are definitely detrimental to health but whole food, complex, minimally starchy carbs? I just don’t see a problem so long as your aren’t eating more calories than your body needs in total.

    Geoffrey Levens, L.Ac. wrote on February 22nd, 2012
  20. I want to put in a plug here for coconut – oil, water, milk and flour – and anything coconut actually. Coconut is the low carb master’s very healthy best and delicious friend. Google it and you’ll find out why. There’s a great book called “Cooking with Coconut Flour” – a fool proof great way to get those yummy baked goods without the carbs and sugar – by Bruce Fife.

    Wendy wrote on March 4th, 2012
  21. hi i have just been told that i have early onset of arthritis in my knees, i also suffer from an underactive thyroid, of which i am still ongoing to find the right level of meds. Now i am 5.6 and weigh 13stone 12pounds roughly 87kg, now i have beenb advised to loose 2 stone for health reasons im 42 yrs of age and would i benefit from this low carb diet as i have been exercising for 4-5 hours per week for almost 7 wks now and im just gaining not loosing weight

    anna wrote on March 7th, 2012
    • Anna, ingesting fluoride (the stuff commonly added to water and toothpaste, also found in other foods, etc) can also cause arthritis symptoms and underactive thyroid. Read about Dr. Jorge Flechas and iodine, remove all fluoride exposure that you can. Gluten and grains can be causing problems too, but the fluoride is something else to research. hope you feel better soon :)

      Wen wrote on March 11th, 2012
  22. Anna……You might very well be gluten intolerant. Gluten can cause thyroid disfunction (it did with me) and weight problems. If you go gluten free, you will lose the craving for carbs, especially things such as bread, cake etc. Gluten acts as an opioid on the brain, which is why we find it comforting to eat bread and such. The Celiac Disease Center of the University of Chicago cites 300 different symptoms and illnesses caused by gluten. Most people don’t even know they have it. I certainly didn’t and now unfortunately have a raft of health problems as a result of gluten damage to my body.

    Rose wrote on March 9th, 2012
  23. I just want to say Thank You Mark !
    You are inspiring and fun to read. I’m a 67 year old grandma and since Jan. I’ve lost 23 lbs. —- your 50 to 100 carb ratio has worked wonderfully for me. I can’t thank you enough. I plan on building some monkey bars in the backyard soon. Can’t wait to get back in shape :)
    I’ll be reading each day!

    Tanya wrote on March 14th, 2012
  24. so with all these comments about low carb zero carb tell me how this will affect muscle retention I am 6’4 283 lb. at like 15% bf I don’t want to lose to much muscle so does this mean eat more protein and fat ? many many personal trainers look down upon this….

    David wrote on March 17th, 2012
  25. Forgive me for not reading through all the comments, but can someone tell me if the carb limits listed above are whole carbs or net carbs?

    Chad wrote on March 23rd, 2012

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