Six common beliefs addressed, Part 243

1. Is it better to cut back fat and "do more protein"?

It's better to cut back period and not "do more" of anything. I have said many times before that replacement doesn't do anything but keep you in the same square you're already on. Elimination is the only thing that makes a difference. So, the correct thing to do is cut back fat and eat adequate protein.

"Why Gina, if protein does not contribute to fat mass?" Because the "protein" you will be eating does. Farmed animals, the common meat we all eat in modernity, have quite a bit of fat compared to the wild game we evolved to eat. This means that every time you cut back fat and "do more protein", you are actually just eating more fat. So, unless you only consume wild game, you have to be careful on "doing more" protein.

2. I have a relative who had a heart attack and was told to eat heart healthy "whole wheat pastas" and remain "low sodium". Is that a good idea?

It depends on what caused the heart attack. Many factors are involved in "heart attacks". It's not just one thing that causes them. There are people who have certain genetic lipid abnormalities that worsen when saturated fat is increased in the diet. This means, in theory, they have to remain on "low saturated fat" diets. Grains are low in saturated fats, so they basically replace the meat in the diet.

Of course, that comes with its own set of issues as grains contribute to metabolic syndrome which also puts you at risk for cardiovascular disease (CVD). So, the best way these individuals should deal with this problem is not by replacing saturated fats with grains but actually replacing them with monounsaturated fats instead and skip the grains. Eat very lean meats, preferably wild game.

This is why it's so important to know what caused the heart attack so that you can make lifestyle changes that actually work. Was it a clog from arterial damage? Was it an arterial spasm? Was it a genetic lipid abnormality and if so, which one as there are many? Was it smoking? Was it an actual mechanical failure of the heart itself? Do you have a family history of CVD or are you the first one to get it? Do you have co-morbid conditions that contributed to it? It's good to have an in-depth conversation with your doctor about this and not accept basic explanations such as "you had a heart attack" and that's it, since that tells you nothing.

If you have a condition where your lipids are affected by diet in a negative way, then you have to follow a diet that doesn't exacerbate this further. After all, once you have CVD you want to address as much as possible to prevent another heart attack. Just be smart and don't put all your focus on lipids but include blood glucose as well, as both put you at risk.

The science behind the salt recommendation is not as solid. There are some individuals who are sensitive to the sodium in their diet, but this is much rarer than the individual whose lipids are sensitive to diet. So, this would have to be determined on an individual basis. If your kidneys are working well, then you should be eliminating sodium properly. Some cardiac patients are put on medications where sodium has to be reduced as it interferes with the medication's efficacy, but again, this has be determined individually.

3. I hear that people are putting eggs in their coffee. Should I do this too?

I am patiently waiting for the day when they say they put turds in their coffee, just to see how many people will try it out and I can basically LMAO watching.

Eat normally. Keep it as close to your traditional way of eating as possible. Eat the things you like to eat and are familiar with. Choose those foods from two food groups - meat and vegetables. Cook and prepare them as you would normally. That is what keeps the diet sustainable because it doesn't cause the change to be outside of your comfort zone. Do not dabble in nonsense that will only cause you to dump your diet in a week and return to International Delight and doughnuts.

People are habitual with their food and when they drastically change something, they tend to revert to what they know after a short while. Don't try out novelties. Stick to familiar things so that you can actually develop a new habit rather than follow a dumb fad.

4. I am following a vegan diet. I have recently been losing my hair and my joints ache badly. What should I do?

If you are following a vegan diet and refuse to change it, then you have to talk to your doctor about these symptoms so you can get properly tested for deficiencies. 

You should also speak to your doctor about vitamin B12 supplementation, preferably in sublingual form but you can also get it as a shot. This is serious, so make sure you get this checked out and supplement according as this type of deficiency can result in irreversible nerve damage.

5. I have Sjogren's and even though I eat high fat "keto" my eyes and mouth still feel very dry. I feel dry everywhere.

Sjogren's is not caused by the absence of "high fat". It is an autoimmune condition where your immune system attacks the glands that produce moisture for your eyes, mouth and other areas of the body.

You need to discuss with your doctor any persistent symptoms you are having related to any autoimmune disease because this means your illness is not being well managed nor put under control. This can cause long term irreversible damage. Eating high fat "keto" will not help with this as you can very well see from your ongoing symptoms. "Keto" is a diet that is used for the management of metabolic conditions, not to treat any illness.

6. What is a "meat bar"? I have been hearing low carb people talk about this and I was wondering if it's worth trying.

No. It is not worth trying nor is it worth the price. It's the "keto" version of a Slim Jim. A stick of beef jerky sold as a "snack bar" and slapped with a "keto" or "carnivore" sticker. "Step into a Slim Jim!" but you should really just step into a gym and leave all snacks behind.

Look, new snack junk is going to come out daily. Just eat real food. I don't know what is so difficult about that. Meat and vegetables, prepared and cooked at home. Meat is supposed to look like a steak, burger, stew or kebob. Buy meat at the butcher's counter. Eat your meals on a plate, with a knife and fork, not in a plastic wrap while leaning against the soda machine at the gas station.

Unless you are going out into the wilderness for a few weeks or hiking up a mountain or taking a very long raft trip to Africa, there should be no need for cured, dried, salted meats. We have refrigerators and stoves now. You don't have to eat like a Caribbean pirate.

A "meat bar" is not going to cut it as a meal so that means it would only become a snack. Snacking is obesogenic. If you need to snack, just have three meals instead of two so there is no room to snack.