Breaking Stalls and Plateaus on the 
Low-Carbohydrate Diet for Continued Weight Loss

Dinner with baked or boiled salmon, fried mushrooms, avocado, and lemon.

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Stalls, Plateaus, and Low-Metabolism

Participants in most diet plans have good initial success, and the same can be said of the low-carbohydrate diet. People are highly motivated after being convinced the diet plan they have chosen will be the one to solve their obesity problem. The low-carbohydrate diet offers many initial advantages. Some of the initial weight loss is body fluids and serves as an excellent diuretic. The high-carbohydrate, low-fat diet tends to make the body hold fluids and contributes to high blood pressure. This low-carbohydrate diet provides a natural normalization of blood pressure, and those on prescription blood pressure lowering medications should be prepared to reduce their dosage. The low-carbohydrate diet also allows the consumption of natural fats which curbs the appetite and quenches carbohydrate cravings.

A good example of sudden success was a friend who started the low-carbohydrate diet and lost 14 pounds in the first 14 days. He had this success even though he was eating a tremendous number of calories. He hit his first stall and became discouraged as his weight loss was zero for the following two weeks. He did not know what to expect and lost patience. In weeks five and six he had gained it all back from eating his old high-carbohydrate diet again. The understanding of stalls, plateaus, and low metabolism is very important in order to stay on track and make adjustment where necessary to continue on a steady weight-loss curve.

A stall or plateau is a resting place for the body as it adjusts to the new reduced weight. Body weight will remain constant even though the participant is eating the exact same diet that had provided his good weight loss in the past. This is very common and should be expected.

A reduced metabolism is normal on all diet programs as the body begins to lose weight. Diets which claim otherwise are simply wrong as many diet failures can testify. Many people think a high metabolism is great, but that is a myth. A lower metabolism is associated with longevity and anti-aging. Animal tests have proved time and time again that a lower metabolism diet provides longer life. The metabolism will drop on the low-carbohydrate diet which is a health improvement in itself. This lower metabolism will require an adjustment in the diet in order to move off the stall or plateau and continue the downward trend. Reject all advice suggesting that one should increase their metabolism.

Other body reactions occur when one suddenly switches from a high-carbohydrate diet to a low-carbohydrate diet. The body is not accustomed to this condition in most cases. Some people have rarely used fatty acids as their major energy source. The result is a delay by the body in learning to burn fatty acids for energy. This delay can result in weakness or a feeling of low-energy. These symptoms will pass over time as the body adjusts. During this time, the liver will produce ketones which can be measured in the urine and observed in the mouth. This symptom will pass within a few weeks. Do not think that weight loss has stopped simply because the ketone level has dropped.

Ketosis Myths and Facts on the Low-Carbohydrate Diet. 

Scientists Endorse Atkins' Diet.

"Following a low-carbohydrate, high-protein diet is a more effective way to lose weight than following a low fat diet, say US researchers."

General Guidelines for a Stall and Plateau-Busting Diet

This diet is a low-carbohydrate diet with a little finessing to break a stall and proceed on the weight-loss curve. Knowing the general overall guidelines is important so one does not have to blindly follow a strict meal recipe program. You can eat the foods or recipes you desire as long as they comply with these guidelines.

This stall and plateau-busting diet is more than that. It can be continued for the duration of your weight loss until you reach your goal even if it takes years. This diet plan can be used as a way-of-life for those who gain the weight back easily. This program is much different from other stall-busting diets that are limited in duration. Examples are the fat fast diet, fat flush diet or the high-protein, low-fat, and low-carbohydrate diet.

Don't be fooled by hype and excessive claims of rapid weight loss presented in many programs. The continual weight-loss of one to 2 pounds per week should be considered normal for a person with a high lean body weight, such as a large male. Others should expect less depending on their lean body mass. A 1/2 pound to 1 pound per week is normal for an average size female. Even so, mini-stalls will occur as weight is lost. One should not panic when a rare but small violation of the guidelines results in the uptick of several pounds. Simply return to the program and watch it fall away just as quickly.

Carbohydrates - Severely Restricted

Carbohydrates are a nonessential macronutrient for human health. Carbohydrates are avoided because they contribute only calories. Carbohydrates cause age-related degenerative diseases. Protein and fat are essential for human health. Breaking stalls requires strict adherence by eating as few carbohydrates and as little fiber as possible. Don't panic about the low-fiber. Fiber is not the innocent indigestible food product that many claim. Bowel functions will become perfectly normal and natural without it. You can read more about the fiber myth on the following page.
Top Ten Nutritional Myths, Distortions, and Lies That Will Destroy Your Heath.
Absolute Scientific Proof Carbohydrates Are Pathogenic.

The total daily consumption of carbohydrates from the allowable nonstarchy vegetables is less than 20 gm. of which 3 gm. will most likely be classified as fiber.

Protein - Generous Allowance

Protein from red meat, fowl, fish, seafood, eggs, and cheese is allowed in a generous proportion. Protein is a very nutritionally dense food containing a high level of most vitamins and minerals. The body can convert 58% of protein to glucose. Therefore, high quantities of lean protein are not recommended. The protein should be from all fresh or fresh-frozen animal products. Processed meats of any kind, such as deli meats, sausage, hotdogs, and ham, are strictly forbidden. Bacon that is cured without maple or sugar is permitted if the ingredient list does not include sugar. Chicken and turkey which has been injected or coated with any solution of sugar and salt must be strictly avoided. Acceptable chicken and turkey package labels would normally state "minimally processed." Soy protein is strictly forbidden. Whey protein and amino acids are permitted and recommended for those with intestinal diseases or degenerative disc disease of the neck or back.

Inflammatory Bowel Diseases, Crohn's, Ulcerative Colitis, Candida & Others.

Reversing Degenerative Disc Disease of the Neck and Spine.

Reversing Degenerative Disc Disease of the Back and Spine.

Whey protein amino acids are great for body building and overall health, but they can and do prevent weight loss. Avoid protein powder until a weight goal has been reached. This does not apply to L-glutamine amino acid that is strongly recommended. Add a rounded teaspoon of L-glutamine amino acid to low-sodium tomato juice for a refreshing breakfast drink. The tomato juice can also be diluted 50% or as desired with reverse osmosis water. Add one serving (1 fl. oz. or 30 ml) of colloidal minerals. See the following web page for more information on supplements and sources.

.My personal vitamin, mineral, and supplement program by Kent R. Rieske.

Fats - Generous Allowance

You will see in the table below that fat can comprise as much as 70% of the calories in this diet. Fats are essential for human life and are nutritionally dense with fat-soluble vitamins. This percentage is increased by supplementation with Omega-3 and Omega-6 fatty acids as specified below. Taking these essential fatty acids is one of the most important elements to good health. The substitution of flax seeds or flax seed oil is strongly discouraged because some people cannot break the fats down into the EPA and DHA Omega-3 components, and flax seed oil is too high in inflammatory Omega-6 fatty acids. Borage oil with GLA Omega-6 fatty acids should be taken, but all other Omega-6 fatty acids from vegetable, nut, and seed sources should be strictly avoided.

All of the fats are to come from the meat, fowl, fish, or seafood with other fats from eggs, coconut oil, butter, olive oil, and cheese. The cheese should be a hard type and never a spreadable or liquid cheese. Swiss cheese is preferred because of its lower salt content. Cottage cheese should be avoided because it contains carbohydrates and has been proven in scientific studies to be detrimental to bones, contrary to the common recommendations.
Preventing Osteoporosis, Bone Loss, Hip Fractures, and Degenerative Disc Disease.

Vegetables - Non Starchy are Moderately Restricted

Non-starchy vegetables can be eaten on a moderate basis. Vegetables can be cooked any way desired. Butter on steamed vegetables is acceptable in restricted amounts. Vegetables can be stir fried in a small quantity of coconut oil, butter, or olive oil in this order of preference. Starchy vegetables are strictly forbidden. These include potatoes, yams, turnips, pumpkins, winter squash, etc. Limit moderately starchy vegetables such as carrots. The best low-carbohydrate vegetables are green or yellow beans, peas, cabbage, celery, peppers, spinach, cucumbers, tomatoes, and green or yellow zucchini. Tomatoes and peas should be no more than 25% of the vegetables because of the high carbohydrate content. Lettuce gives many people intestinal distress and is strictly forbidden for those with any inflammatory bowel disease.

Calories - Tightly Controlled

Restricting calories on the low-carbohydrate diet may not be necessary for those who lose weight easily. However, a stall, plateau, or stubborn metabolism common for obese people requires a strict control on the total calories eaten per day. This is the main reason for failures on the low-carbohydrate diet. One can actually gain weight on the low-carbohydrate diet by simply eating an excessive amount of calories obtained from protein and fat. Calorie limitation is based on one's "lean body mass" which is the total body weight minus the weight of body fat. A rough goal would be 20% body fat for males and 28% body fat for females. You can guess at your goal lean body weight by estimating your desired total weight goal for an ideal body shape. Example: A 5'- 6" (1676 mm) female should weigh about 133 pounds (60.3 kg), and a 6'-2" (1880 mm) should weigh about 179 pounds (81.2 kg). You know best what your ideal weight should be based on your body type. The female lean body mass = 133 x (1.00 - 0.28) = 96 pounds (43.5 kg) and the male lean body mass = 179 x (1.00 - 0.20) = 143 pounds (65 kg).
Ideal Body Fat Percentage Calculator.
Ideal Body Weight for Females.
Ideal Body Weight for Males.

Total calories per day are according to the following table. The formula for calories is (LBM/100)0.76 x 1400. Calories are not linear with weight. A small size requires more calories per lean body pound because heat loss is greater per pound for a smaller person. The table applies for both males and females. DO NOT use this table for calculating calories based on total weight. Lean body weight is used to calculate calories because body fat does not burn calories. Muscles, body organs, and heat loss account for the daily calorie requirement. This table is a starting point only and may require adjustment either higher or lower depending on the individual. Record your weight every day and compare the weekly change. Any failure to lose weight must require a decrease in the calorie consumption per day. Intermediate small plateaus can last as long as one week so patience is required. A two-week plateau should be cause for a decrease in calories.

Lean Body Mass

Calories per Day

80 1100
90 1150
100 1200
110 1300
120 1400
130 1500
140 1600
150 1800
160 2000

Calories can be calculated online at FitDay.com. Registration is free but is required.

Salt - Must be Avoided

Salt causes water retention and can cause high resistance to your weight loss. Use Morton's Salt Substitute (potassium chloride) in a small, round, blue container that becomes its own shaker. Do not use other brands that contain monopotassium glutamate.

Cheating - The Major Cause of Failure

Do not eat any sweets or high-carbohydrate foods. A teaspoon of regular ice cream will block weight loss for at least two days. One third of a sugar cookie (one ounce) every other day will block the entire weight loss of one pound for that week. Being consistently diligent in your compliance with the food restrictions and calorie restrictions is absolutely required. Little slips render the diet worthless for those with a high metabolic resistance to weight loss.

Drugs May Help Break Insulin Resistance Plateaus

The primary causes for a stubborn weight plateau that simply refuses to break are the liver and insulin resistance. For some unknown reason, some people have a liver that produces too much glucose even when one is eating a diet that is 100% glucose (carbohydrate) free. The pancreas responds to the glucose produced by the liver by producing insulin which forces the glucose into the cells and/or turn it into body fat. The excess glucose and insulin produced over many years causes the muscle cells of the body to become resistant to the onslaught of glucose. As the resistance builds, the insulin converts the excess glucose to triglycerides and stores the fat in the body. People with this liver problem gain weight easily and have a terrible time trying to get it off. They are simply open to weight gain and resistant to weight loss.

The excess glucose produced by the liver and excess insulin produced by the pancreas also block body fat from being used for energy even when a person is on the low-carbohydrate diet and eating a calorie restricted diet. This is the weight loss plateau. Prescription drugs can aid in breaking resistant plateaus by correcting some of the imbalances in the levels of insulin and glucose.

Metformin (Glucophage) is effective in reducing the blood level of glucose and insulin. Glucophage XR has been more associated with weight loss than generic Metformin. Glucophage is generally prescribed by a physician for diabetics, but it can also be taken by people who are not diabetic. It does not reduce the blood glucose level to an extreme (hypoglycemia) in those who are not diabetic even thought they are on the low-carbohydrate diet presented here. It reduces the levels of glucose and insulin to a more normal level. The suggested dose is one 500 mg tablet of Glucophage or Glucophage XR with the dinner meal. Do not increase this amount if the results are satisfactory. Increase the dose to one 500 mg tablet with breakfast and one with dinner, if necessary.

"Metformin is an antihyperglycemic agent which improves glucose tolerance in patients with type 2 diabetes, lowering both basal and postprandial plasma glucose. Its pharmacologic mechanisms of action are different from other classes of oral antihyperglycemic agents. Metformin decreases hepatic glucose production, decreases intestinal absorption of glucose, and improves insulin sensitivity by increasing peripheral glucose uptake and utilization. Unlike sulfonylureas, metformin does not produce hypoglycemia in either patients with type 2 diabetes or normal subjects (except in special circumstances, see PRECAUTIONS) and does not cause hyperinsulinemia. With metformin therapy, insulin secretion remains unchanged while fasting insulin levels and day-long plasma insulin response may actually decrease."

Note! Taking Glucophage is not a license to eat more calories or more carbohydrates. That approach will simply negate the positive effects provided by the Glucophage which simply cannot overcome the onslaught of excess carbohydrates in the diet.

People with the experience and training in self-administering drugs can purchase drugs online without a prescription for personal use on the following International websites. The drugs must be approved by the Food and Drug Administration (FDA) in the United States. The FDA does not prevent importation when the drugs appear not to present a serious risk. Previous orders placed with these pharmacies have been completely satisfactory.

Med-Pacific.com - Buy online Without a Prescription.

MagicPharma.com - Buy Online Without a Prescription.

InternationalDrugMart.com - Buy Online Without a Prescription.

UnitedPharmacies.com - Buy Online Without a Prescription.

FDA - Regulatory Procedures Manual March 2008 Chapter 9 Coverage of Personal Importations.

Are Internet Drugs Safe? The manufacturer of a drug that can be purchased over the Internet should be reviewed to insure the quality of the company. Search for the manufacturer's website before placing the order. The drugs received should be packaged in special bubble wrap packages with the manufacturer's name, drug name, and dosage clearly printed. The complexity of the package and the printing indicates authenticity. Receiving tablets or capsules that are packaged loose in a plain bottle or simple box is totally unacceptable. Some of the suppliers above ship high-quality generic and name brand drugs from multibillion dollar international pharmaceutical companies such as Ranbaxy Laboratories (India), GlaxoKlineSmith (United Kingdom), CIPLA, Limited (India), Sun Pharmaceuticals Industries, LTD. (India),  Surya Pharma (India), Unichem Laboratories Limited (India), Mega Fine Pharma (India), Ind-Swift Limited (India), Dr. Reddy's Pharmaceutical Company (worldwide), and Stada Arzneimittel AG (Germany). Avoid all drugs made in China.

Are Prescription Drugs Bad for Us? Most people have become extremely resistant to taking prescription drugs until they are faced with the choice between taking a drug or certain death. Most doctors hesitate to prescribe antibiotics based on the false logic that drugs create drug-resistant bacteria. The doctors would rather sacrifice the patient for what they feel is for the higher good of society. Another example is the hesitancy of most doctors to prescribe an antibiotic when the patient is suspected of having common food poisoning. The physicians use the false logic that the patient's immune system is sufficient to make him better in a few days. The doctor may also fail to test for the pathogen which could later be found to be deadly. A common e-Coli bacterial infection can cause permanent liver damage and death. Food poisoning causes 4,000 deaths in the United States every year.

Some prescription drugs have been found to cause death, and many have been pulled off the market by the US-FDA. Other drugs have serious negative side effects, but the bad drugs should not be used as a blanket to label all drugs as unacceptable. Many drugs are awesome. As an example, I ate some raw green pepper for lunch one day which was contaminated with a pathogenic bacteria, resulting in typical food poisoning symptoms. I immediately took one 500 mg tablet of Cipro. Some doctors avoid prescribing Cipro because of negative side effects; however, the food poisoning symptoms soon dissipated, and I ate a full prime rib dinner without any recurrence of the symptoms. Placing a blanket rejection label on all prescription drugs can be dangerously unhealthy.

Are Generic Prescription Drugs Safe? Generic drugs purchased from your local drugstore may not be as safe as Internet drugs even though you purchased them with a doctor's prescription. In some cases you may not know the origin of manufacture. The drugs are handled in bulk rather than safety bubble wrap. They may have come from China where impurities in food, supplements, and drugs are common. They could contain heavy metals, carcinogens, or toxic trace chemicals. Don't assume you are getting the best quality drugs simply because you purchased them with a doctor's prescription from your local pharmacy on your health insurance.

Typical Daily Food Guide

Start your stall-busting attempt by complying with the following food guide table in strict detail to prove to yourself that continued weight loss is indeed possible. Then switch to your own favorite foods while making certain you count every morsel of food eaten without violating the basic guidelines or calorie limit. Everyone has favorite foods based on preferences and availability, but those foods must be acceptable to the guidelines. The meat category can be any red meat, fowl, fish, or seafood. All meat weights are before cooking. Ground beef can be 80% lean. Low-carbohydrate homemade mayonnaise as shown on the following link can be used with lean meat or fish. Nuts will stop a good weight-loss run dead in its tracks. Low-carbohydrate manufactured snacks with sugar alcohols are not allowed. 

Do not drink any diet soft drinks containing aspartame. Do not eat any foods sweetened with aspartame. Aspartame is converted in the body to the amino acid phenylalanine that is the precursor to tyrosine which, in turn, is the precursor to dopamine and the excitatory neurotransmitters, epinephrine and norepinephrine (commonly called adrenalin and noradrenalin). These neurotransmitters are powerful vasoconstrictors that constrict the blood vessels to raise blood pressure dramatically. Aspartame hypes the hormonal system causing hunger, anxiety, and insomnia (lack of sleep). Do not take phenylalanine and tyrosine supplements except as part of a low-carb whey protein powder.  Phenylalanine and tyrosine are both helpful in treating depression but both should be avoided by persons with hypertension. Phenylalanine should be avoided for people with:

This is not simply a prejudice against aspartame. Most of the negative claims against aspartame are false. Most critical sources claim that aspartame turns to formaldehyde in the blood. This is basically false. Ten percent of the aspartame can be converted in the small intestines into methanol which could possibly be converted to formaldehyde, but this does not occur because formaldehyde is not found in the blood of a person who consumes aspartame sweetened diet drinks and foods. However, it is a scientific fact that aspartame is broken down into phenylalanine during digestion. Diet drinks containing aspartame give this warning on the can for people with PKU who cannot metabolize phenylalanine.

Amino Acids - The Building Blocks of Life and Healing.

Inflammatory Bowel Diseases, Crohn's, Ulcerative Colitis, Candida & Others.

Soy protein products are strictly forbidden. Many people and vegetarians commonly substitute soy protein for meat. This practice is unacceptable. This diet program is not possible for vegetarians.

Weight Shown is Lean Body Mass (LBM)

Food 
Category

Small Female
80 pounds

Medium Female
100 pounds

Medium Male
140 pounds

Large Male
160 pounds

Breakfast

 

     
Eggs

1

2

2

2

Bacon - Note 1

1 slice

1.5 slices

2 slices

2 slices

Stir Fry
Veggies

1/2 cup

3/4 cup

1 cup

1 cup

Cod Liver Oil

1 tablespoon

1 tablespoon

1 tablespoon

1 tablespoon

Borage Oil 

1 capsule

1 capsule

1 capsule

1 capsule

Snack        
Cheese

1 slice (1.1 oz.)

1 slice (1.1 oz.)

1 slice (1.1 oz.)

2 slices (2.2 oz.)

Lunch        
Meat

2 oz.

2 oz.

3 oz.

3 oz.

Veggies.

1 cup

1 cup

1.5 cup

2 cup

Snack        
Meat

1 oz.

1 oz.

1 oz.

1 oz.

Veggies

1/4 cup

1/4 cup

1/4 cup

1/4 cup

Dinner        
Meat

3 oz.

3 oz.

4 oz.

5 oz.

Veggies

3/4 cup

1 cup

1 cup

1 cup

Coconut Oil

1 teaspoon

1 teaspoon

1 tablespoon

1 tablespoon

Cod Liver Oil

1 teaspoon

2 teaspoons

1 tablespoon

1 tablespoon

Snack        
Cheese

1 oz.

1 oz.

1.5 oz.

2 oz.

         
Total
Calories

1116

1299

1770

1939

Total Fat, %

69

69

71

71

Sat. Fat, %

26

26

27

27

Poly. Fat, %

14

14

15

14

Mono. Fat, %

23

30

23

24

Protein, %

29

28

26

26

Carbs, %

3

3

3

3

Carbs, gm.

13

16

20

22

Fiber, gm.

5

6

8

9

Note 1 - The bacon must be uncured or cured without sugar. Fry the bacon over low heat. Add the eggs as soon as the bacon begins to sizzle. Stop cooking the bacon while it is still floppy with white fat showing. Serve with the extra melted fat poured over the eggs and bacon. Eat all of the fat. Do not cook the bacon until it is crisp as commonly recommended. High heat and over cooking oxidizes the fats in crisp bacon and makes it unhealthy. Look for the following acceptable brands.

Note 2 - Carlson's lemon flavored cod liver oil and borage oil with a high GLA fatty acid content are highly recommended.


Breakfast with eggs, bacon, and tomato.


Lunch with grilled veal steak, peppers, and cabbage.


Dinner with baked or boiled salmon, fried mushrooms, avocado, and lemon.

Are you still stuck on a weight loss plateau?

Emergency Plateau Breaking Program

Too much protein can prevent weight loss and even cause weight gain on the low-carb diet in those people with severe metabolic resistance. The body can convert 58% of the protein in meat to glucose. A higher-fat, lower-protein, low-carb diet can achieve an amazing drop in weight when the normal low-carb diet has failed. Try the following detailed eating suggestions. Drink regular coffee, black or herb teas, or water. Avoid all fruit and vegetable juices and all diet or regular sodas.

Breakfast:

Eggs: Fry two large eggs in real butter, refined coconut oil, or extra light olive oil for a large male or just one egg for a small female. A small amount of Swiss cheese on the eggs makes a tasty meal.

Tomato: One half of a large tomato or one small tomato for a large male. A small female should only eat half as much.

Pepper: One half of a medium size red, yellow, or orange pepper is a nice addition. Stir fry with the eggs.

Snack:

Cheese: One slice of Swiss cheese for a large male or half a slice for a small female.

Lunch:

Avocado: One avocado for a large male or just half an avocado for a small female.

Tomato: One half of a large tomato or one small tomato for a large male. A small female should only eat half as much. Other low-carb vegetables can be eaten in reduced quantities.

Snack:

Candy: One square piece of Dove Silky Smooth Dark Chocolate Promises for a large male or one half of a piece for a small female. Candy is not normally recommended on the low-carb diet. This is a rare exception to give the blood sugar a little boost and prevent the body from going into further metabolic resistance. Be careful. Having candy in the house can be very tempting. Let the chocolate melt in the mouth to enjoy the full flavor. Enjoy it with coffee or tea.

Dinner:

Meat, Fowl or Fish: Follow the suggestions above for a regular meal, but limit the quantity of meat. Select a high-fat choice such as roasted chicken thighs with the skin or high-fat beef burger without the bun, of course. Avoid a large serving of lean meat.

Green Beans: Small serving of steamed or boiled green beans. Other low-carb vegetables can be eaten in reduced quantities.

Snack:

Cheese: One slice of Swiss cheese for a large male or half a slice for a small female.

Other Considerations

Vitamins, Minerals, and Supplements

Supplementation with a good vitamin and mineral program is recommended to optimize health rather than just meeting some "official" minimum criteria. However, the US government Daily Recommend Allowance (RDA) seems to have been established to match the USDA Food Guide Pyramid rather than developed from hard scientific study. Studies of primitive peoples (meat and fish eaters) have been shown that many enjoyed excellent health on diets that were far from the RDA. Other groups (grain eaters), who ate diets that conformed much more closely to the RDA, suffered from cancer, heart disease, diabetes, osteoporosis, tooth decay, and other "modern" diseases. The ancient Egyptians are a good example of a people who probably ate a diet near to the USDA Food Guide Pyramid, yet they suffered diabetes, heart disease, and bone ailments. On the other hand, some Eskimos lived all winter on nothing but caribou meat. They prepared a mixture using 80% caribou fat and 20% caribou meat. Other Eskimo tribes ate a diet mostly of salmon. Their health was found to be excellent by explorers, Vilhjalmur Stefansson and Karsten Anderson. Upon returning home, the doctors said his story was impossible because of the apparent low level of many nutrients in the Eskimo diet. The medical and nutritional "experts" of the day held to faulty nutritional guidelines in the same manner as these "experts" continue to do today. The doctors claimed that because the diet did not contain any vegetables, scurvy would develop from a lack of vitamin C, yet Stefansson's observations prove that not only did the all-meat diet of the Eskimo not showed any signs of vitamin C deficiency, their diet actually cured scurvy in sailors whom the Eskimos rescued. The 100% all-meat diet of the Eskimo proved to be nutritionally perfect whether the food source was all salmon, seal, caribou, or big horn sheep.
Stefansson 1 - Eskimos Prove An All Meat Diet Provides Excellent Health.

My personal vitamin, mineral, and supplement program by Kent R. Rieske.

Vitamins and minerals which fall below the RDA on the above diet are Vitamin B-1, Vitamin B-6, Vitamin C, Vitamin E, Vitamin K, Folic Acid, Calcium, and Magnesium. Even though the Eskimos showed excellent bone and dental health, these and other vitamins and minerals should be supplemented to insure optimal health.
Preventing Osteoporosis, Bone Loss, Hip Fractures, and Degenerative Disc Disease.

The following web page contains my list of recommended vitamins, minerals, and supplements for those who can afford the luxury.
Vitamins, Minerals, and Supplements.

Pancreatic enzyme deficiencies can cause weakness because fats, carbohydrates, and proteins are not digested properly. A lipase deficiency will limit the use of body fat for energy. This limitation shows as in increase in ketone bodies in the blood and urine. Take one multiple enzyme supplement with each meal that includes amylase, maltase, sucrase, lactase, lipase (for lipids), protease (for proteins), and any others available. There is no enzyme available for those who are fructose intolerant; therefore, avoidance of all fructose is the only solution. Avoid products with carbohydrate fillers. Cooking meats and vegetables destroys the enzymes; therefore, supplementation with enzymes is suggested.
Ketosis Myths and Facts on the Low-Carbohydrate Diet.

Exercise

Some exercise is very important to maintain overall health and vigor. The lack of exercise will result in a tired feeling and reduced energy. The best time for exercise is after the breakfast meal while the cortisol hormone level is still high. Later afternoon and evening exercise is less desirable because it stimulates the body too late in the day. A brisk 30-minute walk three times a week is minimum with some uphill effort better than level walking. The exercise should include a 15-minute period of high output and heavy breathing. A person near ideal weight should increase the activity and a very overweight person may require less. The extra weight provides a high level of exertion for the overweight person. Excessive exercise or training should be avoided as it will cause the body to attempt to conserve weight rather than use body fat for energy.
Top Ten Exercise Health Myths About Running, Jogging, Biking, Marathons.

Exercise is important to burn off glycogen which is stored in the liver and muscles. The body can convert 58% of dietary protein and 10% of dietary fat into glucose that is then stored in the body as glycogen. The muscles use the glycogen for energy instead of burning body fat. The body will not burn body fat when a plentiful store of glycogen is present. Therefore, exercise is needed to keep the glycogen stores at a minimum and to keep the body burning dietary fat and body fat.

Constipation

People new to the low-carbohydrate lifestyle can experience a slight feeling of constipation because the intestinal tract has become lazy on a high-carbohydrate diet. Constipation or a sluggish fullness can result because the digestive system is not accustomed to a healthy diet. The common advise that one should have one or several bowel movements each day is a myth. Skipping one or even two days without a bowel movement is normal. Constipation can be prevented by taking the probiotics listed above and extra magnesium. Magnesium is a natural and safe laxative when taken in excess. People are commonly magnesium deficient, so this magnesium supplement is highly recommended. Take one Magnesium Glycinate 400 200 mg three times a day with a meal. Break the magnesium glycinate in half. Take one half about one-quarter of the way through the meal and the other half at the three-quarter point to help distribute the magnesium.

Probiotics are absolutely required for a smooth digestive system, especially the very effective lactobacillus Sporogenes listed below. A healthy balance of beneficial bacteria (called probiotics) must be restored in the intestines during the low-carbohydrate, anti-yeast diet. The most common approach is to supplement the diet with a probiotic containing live lactobacillus acidophilus, lactobacillus bulgaricus, and bifidobacterium bifidum as the better choices. Lactobacillus bulgaricus is intended to help the GI tract be more suitable for the survival and growth of lactobacillus acidophilus and bifidobacterium bifidum. Acidophilus is the primary bacteria of the small intestine while bifidum is the major bacteria of the large intestine. Other beneficial bacteria include bifidobacterium lactis, bifidobacterium longum, and/or others. New evidence points to lactobacillus sporogenes as being particularly effective against intestinal and vaginal infections and should also be taken. Most should be refrigerated. Capsules and liquids are available, but care should be taken in the selection because many brands contain dead spores. Quality products are usually kept in a cooler at the health food or vitamin store. Expect some or all products to contain rice flour, potato starch, maltodextrin, and other fillers which are needed to keep the bacteria alive. Take only one tablet or one teaspoon with each meal or with water. Do not take high quantities as may be suggested on some bottles.

Multidophilus - Lactic Flora by Solaray - Link for info only. Buy locally from a refrigerated display case and keep refrigerated.
Lactobacillus Sporogenes probiotic by Thorne Research. Refrigerate after opening.
Benefits of Lactobacillus Sporogenes as a probiotic.

 A bowel movement every day or several times a day should not be expected on this diet. Eggs are 95% assimilated into the body. Vegetables are largely water and fats are nearly 100% assimilated; therefore, one should not expect a large bowel movement after eating a breakfast of eggs and vegetables fried in coconut oil. Skipping a day between bowel movements and sometimes skipping two days is common and of no concern. Taking fiber supplements is not recommended and unnecessary. Fiber is not the healthy diet component as claimed by most doctors and nutritionists. The high-carbohydrate, high-fiber diet proponents are deathly afraid of infrequent bowel movements for good reason. Their high-carbohydrate, high-fiber diet breeds pathogenic bacteria in the colon which leads to many bowel diseases including colon cancer. They falsely believe that keeping the bowel moving fast will prevent these diseases, but the best way to prevent bowel diseases is to eliminate the bacteria's food -- carbohydrates.  Read more about fiber on the following pages.
Top Ten Nutritional Myths, Distortions, and Lies That Will Destroy Your Heath.
Inflammatory Bowel Diseases, IBD, IBS, Crohn's, Ulcerative Colitis, Candida & Others.

Does the Low-Carb Diet Cause Muscle Loss as Some Claim?

Addressing Muscle Loss on the Low-Carbohydrate Diet

A supporter of the low-carbohydrate diet posted on a message board that she was thrilled with her 100 pounds of weight loss on the diet, but she was certain that a good percentage of the loss was body muscle. Actually, she was right. As people gain weight they should notice that their legs and hips become very muscular. The major body fat builds around the middle with lighter thickness of fat in the upper body and legs. This occurs because the added weight from the fat forces the body to perform body building exercises during simple everyday activities. The legs and hips are engaged in the majority of this constant exercise and so add the most muscle.

The 100 pounds of weight loss by the woman produced muscle loss in the legs and hips because the heavy body building leg exercises from everyday activity were over. The legs were not carrying the massive 100 pounds of extra load every place she went. So the muscles simply slimmed down. This has nothing to do with any problem caused by the low-carbohydrate diet whatsoever. The low-carbohydrate diet did not cause the muscle loss. Actually, the awesome success of the diet did the job.

The woman could have kept her heavy leg and hip muscles if she had worn a special weight suit with many weight pockets. Each day she could weigh without the suit to see if she were losing weight properly. Then, she could put on the suit and add the necessary weights in the pockets to keep he total weight at you previous maximum. This technique would keep her leg and hip muscles in tact as if she were heavier. However, I don't think she would like the results because her upper body would be trim, while her lower body would look like that of a body builder who did only leg exercises. So, expect muscle mass to adjust in proportion to the total amount of body weight. Use body building techniques if you want heavier muscles.

Ketogenic, Low-Carbohydrate Diet for Bodybuilders.

The Latest Plateau Weight Loss News

Pill that tricks you into losing weight - December 26, 2006.

 "An obesity pill which can help women drop two dress sizes in a year has been hailed by scientists after stunning test results."

"A course of one a day could have a dramatic effect on quality of life and cut the risk of heart disease, diabetes, and cancer. 
Many slimmers find that, after weeks of successfully losing weight, their metabolism slows down and they hit a plateau. With the pounds slower to come off, many lose their resolve and end up piling weight back on."

"Excalia gets round this by tricking the hypothalamus - the brain's weight and appetite thermostat - into keeping the metabolism running fast."

Don't expect this new drug to perform as claimed in the news report. Oh, yes, the patient may indeed lose weight as claimed, but increasing the metabolism will increase blood glucose and blood insulin levels. These changes promote heart disease, diabetes, and cancer. The news reporters make the mistake of assuming a reduction in weight equates to a reduction in the risks for heart disease, diabetes, and cancer. The drug will most likely cause an increase in insulin resistance that is a dangerous signal of impending incidences of heart disease, diabetes, and cancer. A high metabolism is unhealthy. A low metabolism and ideal weight leads to the most healthy state and that can only be achieved on a low-carbohydrate diet.

Reference Books and Online Support Groups:

Good Calories, Bad Calories by Gary Taubes

This is a must read book. Gary Taubes is an award-winning scientist who has specialized in exposing misleading, incorrect, or fraudulent science. His seven-year research in every science connected with the impact of nutrition on health shows us that almost everything we believe about the nature of a healthy diet is wrong. For decades we have been taught that fat is bad for us, carbohydrates are better, and that the key to a healthy weight is eating less and exercising more. Yet with more and more people acting on the advice, we have seen unprecedented epidemics of obesity and diabetes.

Taubes argues persuasively that the problem lies in refined carbohydrates (white flour, sugar, easily digested starches) via their dramatic effect on insulin -- the hormone that regulates fat accumulation -- and that the key to good health is the kind of calories we take in, not the number. There are good and bad calories. Taubes traces how the common assumption that carbohydrates are fattening was abandoned in the 1960s when fat and cholesterol were blamed for heart disease and then -- wrongly -- were seen as the causes of a host of other maladies, including cancer. He shows us how these unproven hypotheses were emphatically embraced by authorities in nutrition, public health, and clinical medicine in spite of how well-conceived clinical trials have consistently refuted them. He also documents the dietary trials of carbohydrate restriction which consistently show that the fewer carbohydrates we consume the leaner we will be.

With precise references to the most significant existing clinical studies, he convinces us that there is no compelling scientific evidence demonstrating that saturated fat and cholesterol cause heart disease; that salt causes high blood pressure; and that fiber is a necessary part of a healthy diet. Based on the evidence that does exist, he leads us to conclude that the only healthy way to lose weight and remain lean is to eat fewer carbohydrates or to change the type of carbohydrates we do eat, and for some of us, perhaps to eat virtually none at all.

Active Low-Carber Forums - Atkins & Low Carbohydrate Diet Support Group

You can talk with others on this message board who have experience living a low-carbohydrate way of life. Registration is free but is required before you can post your own message or question. You can click above to visit and read messages posted by others. Look for the special health topics or search for previously posted messages on the subject of your concern. It's a fun place to talk with likeminded people and learn the truth about nutrition and health.

Life Without Bread: How a Low-Carbohydrate Diet Can Save Your Life

Life Without Bread is an important addition to the growing body of literature on the benefits and importance of low-carb diet. Written by Christian Allan, Ph.D., and Wolfgang Lutz, M.D., the book is based on Dr. Lutz's experience using carbohydrate restricted diets with thousands of patients for more than 40 years. It is based on extensive research in the medical and scientific literature and provides ample references. The book presents a unified theory of how high (and even moderate) levels of dietary carbohydrate cause or exacerbate various health problems and how carbohydrate restriction can help people to recover from those problems.

The book Life Without Bread by Christian Allan, Ph.D. and Wolfgang Lutz, M.D. has a chapter on gastrointestinal diseases. Don't be mislead by the title to believe the cure is the simple elimination of bread. Mr. Lutz's older book is out of print but has essentially the same information. It may even contain more detail than his new book above. Fortunately, Chapter VII: Gastro-Intestinal Tract of the older book can be read online.

Dr. Atkins' New Diet Revolution - Revised and Improved

The Atkins' New Diet Revolution is the best book for an initial dietary change and quick weight loss, reduced blood pressure, and reduced cholesterol. Look for the companion book for recipes. It has some very interesting case studies from the doctor's patients. It includes data from past civilizations proving the low-carbohydrate diet is the most healthy.
Robert C. Atkins, M.D.

Dr. Atkins' Age-Defying Diet Revolution

This is Dr. Atkins newest book. The main topics are the cause, prevention, and cure for diabetes and heart disease which have become major health concerns in the United States and many other developed countries.
Robert C. Atkins, M.D. with Sheila Buff.

Protein Power Lifeplan

This book by Dr. Michael and Dr. Mary Dan Eades has an excellent chapter on "Leaky Gut Syndrome" which describes the cause of bowel diseases and autoimmune diseases.

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MEDICAL DISCLAIMER: All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness or nutrition regimen. The information contained in this online site and email is presented in summary form only and intended to provide broad consumer understanding and knowledge of dietary supplements. The information should not be considered complete and should not be used in place of a visit, call, consultation, or advice of your physician or other health care provider. We do not recommend the self-management of health problems. Information obtained by using our services is not exhaustive and does not cover all diseases, ailments, physical conditions, or their treatment. Should you have any health care related questions, please call or see your physician or other health care provider promptly. You should never disregard medical advice or delay in seeking it because of something you have read here. We strongly suggest you select a physician who is knowledgeable and supportive of the low-carbohydrate diet. Many of the physicians listed on this page have health clinics.

Drugs and Doctors May be the Third Leading Cause of Death in U.S.

Why Most Published Research Findings Are False.

Pharmaceutical firms are inventing diseases to sell more drugs.

The following sites have excellent information on a good diet for healing and health preservation.


The World's Most Popular Diet & Nutrition Message Board

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Reversing Heart Disease, Heart Attack, Coronary Artery Disease, Stent, HDL, and LDL Cholesterol Success Stories

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Bible Life Healing Ministries
Our Nutritional Program Has Performed Healing Miracles
The proper diet for healing and health preservation is argued fiercely because this is a spiritual battle. Poor health and disease can be caused by believing the worldly myths, distortions, and lies about nutrition which have deceived most people. The following information should be studied carefully to reduce your risk of obesity, diabetes, heart disease, cancer, and inflammatory bowel diseases. This information is healing people worldwide. You can also be healed. Please let us know about your success.

Jerry S. from Augusta, Georgia writes, "Thank you for such a wonderful web site.... the nutrition pages opened my eyes to the truth - and saved my life!"

Nutrition, Healing, Health, Protein, Fat, Carbohydrate, and Cholesterol Science.

Low-Carb Diet Plan Prevents Diabetes, Cancer, Alzheimer's, and Heart Disease.

Top Ten Nutritional Myths, Distortions, and Lies That Will Destroy Your Health.

Top Ten Historical Events That Created Our Current Health and Nutritional Quagmire.

Fibromyalgia, Polymyalgia Rheumatica (PMR), and Chronic Fatigue Syndrome (CFS).

Prostate Health - Reversing Prostatic Hyperplasia (BPH) and Preventing Prostate Cancer.

Hypertension, High Blood Pressure Control, Heart Palpitations, Arrhythmias, and Blood Testing.

Absolute Scientific Proof Carbohydrates Are Pathogenic.

Low-Carbohydrate Diet Confirmed by Duke Study.

Two Studies Validate the Low-Carbohydrate, High-Protein Diet.

Ketogenic, Low-Carbohydrate Diet for Bodybuilders.

Ketosis Myths and Facts on the Low-Carbohydrate Diet.

Breaking Stalls and Plateaus on the Low-Carbohydrate Diet. Eskimos Prove An All Meat Diet Provides Excellent Health.

Myths, Distortions, and Lies About Beef.

Animal-Rights Terrorists Strike Again?

Studies Prove Beef Is A Safe And Healthy Food.

Bone Analysis Suggests Neolithic People Preferred Meat.

Proof Saturated Fats Are Healthy.

7,700-Year-Old Bones Prove Early Humans were Highly Carnivorous.

Eggs Do Not Cause Bad Cholesterol.

Feeding the Irrational Fear of Cholesterol.

Exposing the Myths, Dangers, and Lies About Organic Food. Amino Acids - The Building Blocks of Life and Healing.
The Organic Farming Myths. Anthropological Research Reveals Optimal Human Diet by H. Leon Abrams, Jr.
Dietary Fiber Theory. Scientific Proof Fiber in the Diet is Unhealthy. Vegetarianism: Another View
by H. Leon Abrams, Jr.
The Myths of Vegetarianism. The Case Against Milk by Sheila Buff.
Vegetarian Diet Deficiencies Are a Proven Fact. Vitamin Deficiencies and Vitamin Toxicities.

Atkins' Diet Healthier Than the American Heart Association's Diet.

Dr. Weston A. Price Foundation.

Genetically Modified Corn Study Reveals Health Damage and Cover-up. The Mediterranean Diet is a Big FAT Lie.
Pregnant? Pregnancy, Adoption, Abortion, Infertility,
and  Proper Diet During Pregnancy for a Healthy Baby

Mommy Goes Shopping for Baby Food.
Read Why Mommy's Diet Causes Infant Autism.

Top Ten Exercise Health Myths About Running, Jogging, Biking, Marathons, and Triathlons
Top Ten Embryonic Stem Cell and Human Cloning Research Claims, Promises, Facts, Expectations, Exaggerations, Hype, and Myths
My personal vitamin, mineral, and supplement program by Kent R. Rieske
Top Ten Myths About Nutrition and Diet in the Bible
The Truth, Myths, and Lies About the Health and Diet of the "Long-Lived" People of Hunza, Pakistan, Hunza Bread, and Pie Recipes
The Truth About the Balanced Diet Theory and the 
Four or Five Groups of the Food Guide Pyramid
Study With Mice Shows the High-Fat, Low-Carbohydrate Diet Improves Alzheimer's Disease and Most Likely Will Prevent Alzheimer's Disease


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