Recommended reading

Good Calories, Bad Calories - Gary TaubesGood Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health

In this gigantic masterpiece (over 600 pages, literally 1000s of references!) Gary Taubes describes that almost everything we believe about the nature of a healthy diet is wrong. Taubes argues that the problem lies in refined carbohydrates, like white flour, easily digested starches, and sugars, and that the key to good health is the kind of calories we take in, not the number. Taubes points to biological, epidemiological, and anthropological evidence to back up his assertions. He finds that the introduction of refined carbohydrates in the diets in these cultures resulted in increased prominence of diseases of civilization like obesity and heart disease. This is a must read for all who wish to understand, how and why current dietary guidance are the major driving force in obesity epidemic!

Why We Get Fat: And What to Do About It
Why We Get Fat and What to Do About it  - Gary Taubes

Building upon his critical work in Good Calories, Bad Calories, Taubes this time presents more persuasive, straightforward, and practical guide to nutrition and weight management. He reveals the bad nutritional science of the last century—none more damaging or misguided than the “calories-in, calories-out” model of why we get fat—and the good science that has been ignored. He also answers the most persistent questions: Why are some people thin and others fat? What roles do exercise and genetics play in our weight? What foods should we eat, and what foods should we avoid?

The Paleo Solution - Robb WolfThe Paleo Solution: The Original Human Diet

The Paleo Solution, by research biochemist Robb Wolf, incorporates the latest, cutting edge research from genetics, biochemistry and anthropology to help you look, feel and perform your best. He argues that, in addition to dietary changes, a focus on the quality and duration of sleep and a fitness routine is needed, and photographs accompanied by detailed instructions guide readers through simple exercises. Recognizing the time crunch of modern life, Wolf’s program is created to require minimum time and expense. While a grain-free, dairy-free diet may sound difficult to implement, he suggests to try his hypothesis by a simple 30-day trial.

The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy (Primal Blueprint Series)
The-Primal-Blueprint-Mark-Sisson

Being former world class endurance athlete (2:18 marathon time, 4th place finish in IM Hawaii!!) and experiencing the problems with endurance-carb combination on his own, the arguments for healthy living presented in his work get even more validity. The leader of the burgeoning primal/paleo/evolutionary health movement presents the compelling premise that you can reprogram your genes in the direction of weight loss, health, and longevity by following 10 immutable “Primal” laws validated by two million years of human evolution.

The Paleo Diet for Athletes - Loren Cordain, Joe FrielThe Paleo Diet for Athletes: The Ancient Nutritional Formula for Peak Athletic Performance

Dr. Cordain joins with USA triathlon and cycling elite coach Joe Friel to adapt the Paleo Diet to the needs of athletes. The authors show  why the typical athletic diet (top-heavy with grains, starches, and refined sugars) is detrimental to recovery, performance, and health, how the glycemic load and acid-base balance impact performance and why consumption of starches and simple sugars is only beneficial in the immediate post-exercise period. Cordain and Friel show that by using the foods our bodies were designed to eat—protein, fruits and vegetables, healthy fats and even some saturated fats–anyone can achieve total-body fitness and dramatically improve the strength and cardiovascular efficiency.

The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable
The Art and Science of Low Carbohydrate Living - Jeff Volek, Stephen Phinney

Carbohydrate restricted diets are commonly practiced but seldom taught. As a result, doctors, dietitians, nutritionists, and nurses may have strong opinions about low carbohydrate dieting, but in many if not most cases, these views are not grounded in science. Doctors Volek and Phinney share over 50 years of clinical experience using low carbohydrate diets, and together have contributed to awareness that risks associated with insulin resistance (including but not limited to metabolic syndrome, hypertension, and type-2 diabetes), are far better controlled by carbohydrate restriction than with drugs. In this book, you will learn why carbohydrate restriction is proverbial ‘silver bullet’ for managing insulin resistance, metabolic syndrome and type-2 diabetes.

The Art and Science of Low Carbohydrate Performance - Jeff Volek, Stephen PhinneyThe Art and Science of Low Carbohydrate Performance

In the companion book to their Low Carbohydrate Living, Volek and Phinney extend the Low carb principles to athletes as well, as it  could easily be titled “The Art and Science of Avoiding the BONK”. They clearly present the natural state of ketosis and argue, how this can be used beneficially by athletes. The keto-adapted athlete benefits from superior fuel flow not only when nearing glycogen depletion, but also during training, recovery, and in response to resistance exercise as well.

The Paleo Manifesto: Ancient Wisdom for Lifelong Health
The Paleo Manifesto - John Durant

With the best introduction regarding the misalignment between our current habitat and our genes, John Durant argues for evolutionary approach to healthy living. Beside the importance of nutrition, he beautifully tackles other pressing issues such as sleep, hygiene and exercise. Eloquently  blending science and culture, anthropology and philosophy, he extracts lessons from the past and shows how to apply them in our personal habitat, that will enable us to thrive.

The poor, misunderstood calorie calories proper - William LagakosThe poor, misunderstood calorie: calories proper (Volume 1)

Presented in clear and concise manner, this book by William Lagakos tackles the “Calorie is a calorie is a calorie…” myth by showing how factors such as nutrient partitioning, meal timing, exercise and hormones affect our body composition. He argues that a calorie is not a calorie and that you can get fatter without eating more; you can even get fatter by eating less!

Fat Chance
Fat Chance - Robert H. Lustig

With 4 million views on YouTube (Sugar: The Bitter Truth), Robert Lustig’s view on sugar need no introduction. Now, in his book, he documents the science and the politics that has led to the pandemic of chronic disease over the last 30 years. He describes how government mandated fear of fat in 1970s led to removal of fat from our food and why the food industry responded by adding more sugar in. The result has been a perfect storm, disastrously altering our biochemistry and driving our eating habits out of our control. To help us lose weight and recover our health, Lustig presents personal strategies to readjust the key hormones that regulate hunger, reward, and stress; and societal strategies to improve the health of the next generation. Compelling, controversial, and completely based in science, Fat Chance debunks the widely held notion to prove “a calorie is NOT a calorie”, and takes that science to its logical conclusion to improve health worldwide.

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