Dr Eric Westman – Duke University New Atkins Ketogenic Diet for Weight Loss and Health

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25 Responses to “Dr Eric Westman – Duke University New Atkins Ketogenic Diet for Weight Loss and Health”

  1. drcldrcl says:

    Low-Carb Beats Low-Fat for Weight Loss, Heart Health: Study
    http://www.nlm.nih.gov/medlineplus/news/fullstory_148148.html

  2. Jon Hop says:

    The fact that sweet potatoes and blueberries will stop ketosis is probably
    a sign that you don’t want to be in it in the first place. Common sense
    test. Do you really think you’ll be healthier going to Burger King three
    times/day for bacon cheeseburgers slathered in mayo (sans buns)? 

  3. HighCarb Schwabe says:

    Ketosis is wartime economy for your metabolism.
    Sounds like Atkins has risen from the dead. Scary to see that real doctors
    do this to people and make it sound like it was good for them. After all
    those deaths back in the days! Highly irresponsible but most likely also
    highly profitable…

    Dr. Westman somehow forgets to mention that raping your metabolism like
    that leaves traces. As soon as patients come out of ketosis (I bet they all
    do at some point) and normal physiological control mechanisms work again,
    these mechanisms will force them to overcompensate. At that time the basal
    metabolic rate is still very low as a consequence of having forced the body
    into starvation metabolism (ketosis) before. Muscle mass is also most
    likely reduced.
    Under those conditions patients experience explosive weight gain and loss
    of control over their diet. Binging is common. Metabolic diseases that may
    have been suppressed for some time return and worsen. It can take several
    years to undo the metabolic damage done by forced ketosis.

    What you really want to do is to eat a diet that is suitable for humans
    (almost completely plant based, around 5-10% of fat and protein calories
    each, 80-90% carbs, no processed foods) and exercise as required by the
    human body (you should burn around 40% of your energy intake through
    exercise).
    In that scenario, metabolic diseases, including type 2 diabetes, many
    cardiovascular diseases and obesity, can be expected to disappear because
    their reason is not there any more.

    BTW: Your body always burns fat. The carbs to fat ratio in your energy mix
    depends on several factors but fats are always burnt.

    If you want rapid healthy weight loss, eat a raw diet of fruit (8-10g of
    carbs per kg body weight and day), greens and a few nuts and seeds (5% fat
    calories max) and do a two hour bike ride 5 times a week and two very long
    8 hour bike rides per week. Low intensity most of the time. You will look
    like a tour de france cyclist if you stick with that. Guaranteed!

    That’s it from me for now, I am now going to eat a few pounds of potatoes
    an go for a bike ride.

  4. Frank Warner says:

    +dowhatuwill Every time I see you leaving comments, you’re always bashing
    people if they want to try the keto diet thing. Why don’t you just leave
    people alone? Most people post questions because they have decided they
    want to try the method and would like answers to their questions, not to be
    berated by someone they don’t know and who I can assure you they don’t care
    about. If you’re so convinced that your way is the right way, good for
    you. Keep doing what you’re doing…..but let others do what they want to
    do without being hassled. What do you care what these people do? I assert
    that you do not care and you are just looking for an arena to harass and
    attempt to belittle people with no fear of retribution. Just let people do
    their thing. I didn’t see anyone ask you to be their savior.

  5. dowhatuwill says:

    An Atkins (ketogenic) or Paleo (Atkins with no dairy) diet will literally
    kill you. All that saturated fat overload. All that cholesterol overload.
    All that animal protein overload. The complete lack of complex
    carbohydrates from whole grains and beans. Ketosis takes over your body.
    Ketosis (ketogenic diet) is a disease state. Inflammation rages inside you.
    Diagnostic parameters like uric acid, CRP, and homocysteine go thru the
    roof. You are guaranteed to get coronary heart disease. You are guaranteed
    to get some form of cancer.

  6. Denise Walden says:

    Where is page 4?

  7. Drumroll418 says:

    Wait, he’s saying aspartame is fine? And polyunsaturated omerga-6 heavy
    oils are on the dinner plate daily?

    Ok, I guess you’ll lose weight, but you won’t be healthy!

    I’ll take my grass-fed butter and coconut oil any day. And my coffee black
    please. =]

  8. katie says:

    Thank you dr. West an, my husband lost 50 lbs and his knee doest hurt
    anymore. He looks great, has lots more energy and is happier, he has
    picked up with hobbies I haven’t seen him do in years because he was tired
    all the time and probably depressed. Your eating plkan keeps him full,
    calmer and happier. 

  9. Karaliina says:

    If Heavy cream has no carbs why is it that we can only have 2 Tbsp. per
    day? These are the little things that confuse me and would love to
    understand it all so I can do better on this diet. Also, can you drink
    things like Mio to add to your water or any other water enhancer that has
    no carbs? 

  10. RLNadolny says:

    I know this thread is kinda dead at this point but..I read that humans are
    not meant to be Herbivores exclusively. Herbivores actually have two
    stomachs which allow them to digest foliage properly but we do not. I am
    wondering how this comes into play with the whole Vegan lifestyle, I hear a
    lot about how we are not supposed to eat meat…seems to me biologically
    that is just not so. *shrugs* People should just do what feels best for
    them I guess. As for me I would like to give the Keto lifestyle a try.

  11. SnowkriL says:

    THANK YOU SO MUCH DUKE. I LOST 80LBS THIS YEAR!

  12. Shriver Catherine says:

    Is Fenoboci Diet Plan useful to lost a lot of weight? We’ve read numerous
    good things about Fenoboci Diet Plan (look on google search engine)

  13. TREX LEX says:

    i have tried doing this diet following his guideline so far i have lost 33
    pound . started 6/6/2014 to 7/4/2014 and still losing. what i have noted is
    that my hunger is gone it is amazing. 

  14. eswyatt says:

    He says he’s teaching the “total carbs” way of reading labels, and not the
    “net carbs” way. But page 4 says the diet is supposed to be under 20 net
    carbs per day. Under 20 total is pretty brutal, and would knock out the
    cream and Splenda, since these things have some carbs, and there’s not much
    room after the consumption of the veggies and greens.

  15. Yoko T says:

    This diet has been a true lifesaver for me. My post DEFINTELY qualifies as
    TL;DR if you have a short attention span, so feel free to skip it entirely
    unless you’re truly interested in trying out keto for yourself and want to
    hear an “end-user story”.

    A couple years ago I started seeing symptoms that, while technically
    “pre-diabetic” at worst (i.e. blood sugar levels <200 one hour post-meal),
    I was experiencing severe water retention (edema), tiredness, intermittent
    tingling or numbness in my toes (it felt like I had stepped on a piece of
    scotch tape) and weight gain (+25 lbs from 3 years previous, which weight
    I'd held since I was 19). Initially the symptoms would come and go - but
    one day I realized that they weren't going anymore, and I knew I was in
    trouble - the persistent edema was especially troubling.

    I basically lived on carbs, though I didn't eat a high-calorie diet. I
    didn't eat much, but they were pretty much ALL carbs. And I walked a lot,
    living in NYC, but I didn't "exercise" at all. I had (still have) NO desire
    to, either - I work ridiculously long hours, and I'm just not interested,
    so any solution I came up with had to fit my lifestyle or it just wouldn't
    stick - I'd been around this particular block often enough that I realized
    that good intentions and enthusiasm were NOT going to help me. Only the
    ability to comply, long-term to something that I could build into a
    consistent routine - basically automate, in other words - would work for
    me.

    I did a quick test - I took the sugar out of my coffee (I'm a pot-a-day
    coffee drinker, and I liked to have "coffee with my sugar"). THAT was the
    first real eye-opener. I could tell the difference almost immediately, and
    I thought to myself, "this is the core of what's going wrong". Duh. (I know
    - but I didn't WANT this to be the answer, so it took 20 years or so to
    sink in :).

    I started with Tim Ferris' "4-Hour Body" book, but the ambiguity and
    intensity threw me off, plus the "cheat day" DEFINITELY didn't work for me
    - it just made the whole thing impossibly harder (but that's me - I still
    highly recommend this book to people with more willpower and time than I).
    Then I found Joseph Arcita's blog on the net (josepharcita.blogspot.com),
    and I realized that ketogenesis was my answer.

    The next stop on my journey was Gary Taubes' "Why We Get Fat: And What to
    Do About It" (
    http://www.amazon.com/Why-We-Get-Fat-About-ebook/dp/B003WUYOQ6/ref=sr_1_1?s=books&ie=UTF8&qid=1402621693&sr=1-1&keywords=why+we+are+fat).
    This book has a ton of excellent medical research which has been indexed,
    cross-referenced and summarized for the reader’s benefit, and gives one a
    solid background on what is going on in our bodies, metabolically-speaking.
    IMMENSELY helpful.

    Last October I started with my “induction” phase (an Atkins term). I had
    prepared by getting a blood sugar meter and taking baseline readings for
    about a week (see the “tips” section below), so I had a good idea of where
    I started (first thing in the morning, then pre and post (1-hour and
    2-hour) readings for a week, eating my usual diet). I was really scared by
    what I was seeing – massive jumps (180-190), with a fasting blood sugar
    just barely normal, at around 140. I threw or gave away everything in my
    house with carbs or sugar, and went shopping for protein, protein powder
    and fats. I bought ketostix to test my ruing for blood ketones, and the
    meter I bought also tested for blood ketones (the Nova Max Plus, but there
    are several others), which proved very helpful later on. I bought some
    sucralose (the only sweetener that doesn’t spike your blood sugar –
    available on eBay (
    http://www.ebay.com/itm/16-Oz-Liquid-Sucralose-Premium-Liquid-Sweetener-Free-Shipping-/141288918543?pt=LH_DefaultDomain_0&hash=item20e579ce0f)
    and from sweetzfree.com).

    I cut out 100% (I mean ALL) carbs and sugar from my diet. After 5 days, I
    was still not in ketosis, and I felt like crap. From the very first day I
    had been successful at keeping my blood sugar from spiking above 140, but I
    wasn’t able to “flip the switch” on my metabolism. My fasting blood sugar
    was now around 100-110, and one-hour post-meal readings were at or under
    140. My nutrient profile was 70/70/<10 (70 grams protein, 70 grams fat,
    less than 10g carbs). This was all good, but I was frustrated - I hadn't
    lost any weight, and I knew I was going to have to do something else. So I
    (deep breath), starting dancing every morning for a half-hour, first thing
    in the morning, every morning for two weeks. I love to dance, so I made a
    playlist of all my favorite music, rotating through 3 playlists for
    variety.

    By the THIRD DAY of dancing (it's important to do this as soon as you wake
    up in the morning), I was in spilling ketones in my urine. By the end of
    the second week, I was in full-blown dark-purple (urine stick) ketogenesis.
    I had one bad headache day (but then I already have horrible migraines, so
    that was nothing new). I was losing weight to the tune of ½-lb to a pound a
    day - but I still didn't feel very good, despite these signs of improvement.

    What DID happen, though, is that I didn't cheat(!). It was the oddest thing
    - after a couple of days without sugar or carbs, it was SO EASY not to eat
    them anymore. I could go shopping without lingering longingly in the pastry
    isle or buying ice cream (Haagen Dazs Green Tea Ice Cream is my drug of
    choice, if you want to know). I was truly amazed at how easy it was to not
    want them - and this is ENTIRELY because carbs CREATE the "horrible
    craving" response chemically by their very nature. It's not "weakness of
    character" or "lack of willpower" that causes this - it's CHEMICAL (this
    response is covered thoroughly in Blood Sugar 101, an excellent book by
    Jenny Ruhl (
    http://www.amazon.com/Blood-Sugar-101-About-Diabetes-ebook/dp/B004Z8RXQW).
    That's why just "cutting down" on carbs doesn't work - you're still a slave
    to that starving, desperate feeling. For the very first time in my entire
    life, I wasn't a slave to my sweet tooth, and that alone made me intensely
    happy. And motivated to continue.

    So - the first day of week three I woke up, and I felt like I could conquer
    the world. I had 30 great ideas before breakfast. My brain was on fire, and
    I had more energy than I knew what to do with. I felt GREAT. From then
    until after the holidays, I lost 25 lbs, and ALL the symptoms I had been
    having before October disappeared. I sailed through the holiday stresses of
    amazing family cooking without missing a beat, and emerged on the other
    side energized, proud of myself and with a conviction that I could do this
    for the rest of my life (and probably would).

    Even more astounding (but not at all surprising to those of you who are
    aware of the amazing research down with curing epilepsy in children with a
    leto diet), the form of epilepsy with which I had been diagnosed in
    childhood, myoclonic epilepsy (no grande map seizures, but lots of tiny
    ones, especially when tired, hungry, stressed out, or several other
    precursors) - these symptoms DISAPPEARED. As in literally, they no longer
    happened, EVER. No matter how overworked, stressed-out, sleepless or upset
    I got, no matter how long it had been since I had last eaten, I NEVER had
    the seizures anymore. I remember thinking, "WTF?"; then I looked up the
    research and was blown away. Talk about a life saver...

    I have found that *for me*, I will get an unacceptably-high (+140 blood
    sugar reading) insulin response from a meal with anything >30g carbs, and
    that amount will also kick me out of leto for 2-3 days. Folks, for the
    record, that is NOT a lot of carbs. Technically, a “low-carb” or
    “ketogenic” diet consists of a daily intake of fewer than 100g carbs; but
    each of us is unique, and it became clear to me that I had already done
    sufficient long-term damage to my islet cells that even 30g of carbs would
    mess me up.

    I quit dancing, btw, after that first two weeks, but since I was already
    fully in keto mode, it didn’t matter – I stayed right where I was, and
    things went on their merry way just fine.

    The biggest challenge I face today is in not living alone, honestly. When I
    started, I lived by myself. I could control every food item in the house,
    and that really helped me because I have exactly zero willpower. A couple
    months ago my youngest son moved back in for the summer in between college
    semesters, and things have gotten a lot harder for me. I’m not gaining any
    weight, but I sometimes eat carbs mostly just because they’re THERE. It’s a
    huge bummer, and even ONE carb-rich meal can throw you out of keto for 3
    days or more. So be warned: when living with others, it’s very hard to not
    “just have a little piece” of bread, or pasta, or cake… try to engage
    your entire household in your efforts, as a show of support. It’s the best
    way to guarantee your success.

    Here’s the science fiction part of my experiences: I have a sense that it
    doesn’t matter as much as it should whether something is sweetened with
    “sugar” or with “low-calorie substitutes”, or is “naturally sweet”. There
    seems to be something about the fact that my body has been engaged by
    something that TASTES sweet – even if it has zero actual carbs in it. For
    me, eating foods that taste sweet causes a bigger insulin response than
    ones that don’t, even if no carbs are present. I don’t know what that’s all
    about for sure – I have my theories, but they are scientifically untested
    to date AFAIK. My primary theory has to do with our taste buds as an “early
    warning system” and the “little brain” we have in our digestive system
    (that the “little brain” exists IS scientifically proven) which is tied
    into our taste buds and sensory apparatus. I think it may be that the
    EXPECTATION that we are eating something sweet and carb-rich (fired off by
    tasting something sweet on our tongues), makes the insulin response spike
    higher than if something not-sweet (even if it has a few carbs in it, say
    <10g) is tasted/eaten. Because of this personal finding, I have discovered
    that my most effective diet is one where I truly, actually KILL my sweet
    tooth entirely by not engaging it AL ALL. It's really really hard, but I
    can tell you (again, only anecdotally) that this makes a difference in my
    blood sugar numbers and in my success. This is the part that for me is
    truly about willpower and denial, and is not for everyone. Admittedly, I am
    clearly a highly-sensitive case, but I thought it was worth mentioning -
    I'm betting I'm not the only one out there.

    Now for the LISTS:

    My top tips top for getting (and staying) in ketosis (for me, at least -
    your mileage may vary):
    1. monitor and record your blood sugar levels every day, for every meal, at
    least long enough to learn exactly how your body behaves. 3 months or so
    minimum - and at least 2 weeks before you start, so you have accurate
    baselines.
    2. Calibrate your monitor by going to the doctor and getting a real fasting
    glucose test done and measuring them with your own monitor at the same time
    each lab test is performed, so you can compare the results.
    3. NO sugar. NO carbs. NONE
    4. REMOVE ALL CARBS AND SUGAR FROM YOUR HOUSE. No exceptions! You have to
    do this if you want to make it work. The thing is that carbs are so EASY -
    so pre-make as many things as you can that will work, especially for those
    first few days when your body is still having carb-cravings - hard-boiled
    eggs,
    5. Do yourself a favor and start the exercise part from the first day. Hey,
    it's only 30 minutes. Do something fun that gets your heart rate up, and
    stick to it long enough to get into full keto. It's totally unfair, but
    guys have a WAY easier time getting into keto than us ladies, because our
    biology is full-on against us. Baby-making and -feeding wants body fat, and
    resists metabolic change like nobody's business. But you can do it. Believe
    me, if *I* can do it - ANYONE can.
    6. Don't overeat protein. That's where the horrible bad breath comes from -
    unmetabolized proteins in your diet. Eat what you need (this handy
    calculator helps: http://www.phlaunt.com/lowcarb/DietMakeupCalc.php), and
    NO MORE.
    7. If your primary goal is to lose weight, keep your overall calories LOW.
    Eat only what you need to not feel hungry (after you’ve gotten past the
    early cravings and are firmly established on the diet) and always stop when
    you’re full. The less exercise you get, the fewer calories you need to
    survive (but then the more you exercise the hungrier you are, so there you
    go). Restricted-calorie diets have been shown to bring their own health
    benefits to the mix, so take advantage of not being a slave to the “carb
    starving” cravings and keep it minimal.

    Finger stick tips:
    1. DO use the Accu-Check Multiclix (
    http://www.amazon.com/Accu-Chek-Accu-Chek-Multiclix-Device/dp/B003UC8SE0/ref=sr_1_1?ie=UTF8&qid=1402620072&sr=8-1&keywords=multiclix)
    . Many diabetics swear that this is the least-painful lancet, and based on
    my experience (I’ve tried 5 different devices), I agree. For me, it doesn’t
    hurt AT ALL – not even a little bit. And I’m a total pussy when it comes to
    pain, especially on my hands.
    2. ***DO perform the finger stick on the OUTSIDE EDGE of your pinky finger,
    alongside the nail (or a little below). It’s amazing, but this trick is a
    real game-changer. Not only does it not hurt there, but it’s got great
    blood supply. DO NOT stick the pads of your fingers – that’s the WORST
    place – most painful, and you have to go deeper as well.
    3. ***DO start with shallow depth settings, and only go as deep as you
    absolutely need to get a solid blood drop. I’m a guitar/bass player, so I
    have callouses on the pads of all the fingers on BOTH hands. Going deeper
    than those callouses to get a sample HURTS.
    4. ***DON’T change your lancet with each stick. You can use the same lancet
    safely MANY times, and it’s actually more comfortable several sticks into a
    fresh lancet. Most diabetics re-use a lancet as many as 30-40 times or
    more. I change my lancet “drum” once a month, and I monitor my blood sugar
    +/-6x/day.
    5. ***DON’T use an alcohol pad. It dries your fingers out and contributes
    to damage, cracking and bleeding. Just wash your hands before you start,
    and use common sense. The punctures are TINY and heal almost immediately –
    if you just wash your hands and keep your kit clean you’re unlikely to ever
    experience anything like an infection. You don’t freak out when you
    accidentally stick yourself on a rose bush…right? And that’s a lot
    dirtier (and bigger) hole in your skin than this is.
    6. You may find yourself getting addicted to the game-like quality of
    monitoring your blood sugar. This is a pretty awesome little quirk of human
    psychology, in my book, and I definitely get a charge from seeing how my
    body is responding to the changes I’m making. It’s very self-reinforcing –
    I suggest that you welcome it; embrace it even – and consistently TRACK
    YOUR RESULTS. I recommend using an app of some sort (or use a USB-enabled
    glucose monitor). The one I use is called Glucose Companion (for iPad),
    available in the iOS App Store. It’s easy to use, and very convenient. But
    there are **numerous** resources for this kind of record-keeping – find one
    you like and USE IT.

    ***These tips are diabetics’ tricks I learned from Jenny Ruhl, but I can’t
    remember *where* (probably Blood Sugar 101). I just know THEY WORK.

    Remember that you DON’T have to be clinically diagnosed with diabetes to be
    doing long-term damage to your body. EVERYONE is negatively affected by
    making carbs a significant part of their diet (especially sugar). It’s just
    a matter of degree, and how long it takes you to get sick. A high-carb diet
    and the resulting impaired insulin response has now been linked by
    medical-scientific research to Alzheimer’s, Heart Disease, Obesity,
    Diabetes and Epilepsy. But take heart – you CAN make a huge difference in
    your health in a very short time. so much so that it’s inspiring in itself.
    “What better place than this? What better time than now?”

    MANY THANKS to Joseph Arcita and his wonderful and comprehensive post at
    josepharcita@blogspot.com. This has been my guide and my Bible through my
    journey, as he has exhaustively compiled the helpful data I needed to
    really begin. THANK YOU JOSEPH!!!

    Jenny Ruhl is a diabetic and metabolic science goddess and a great writer
    and thinker. Her books and blog posts are irreplaceable, if you have to
    live with blood sugar issues long-term.

    Full disclosure: I do not materially participate in (make money or favors
    from) ANY of the links/references I’ve listed – they are simply ones I’ve
    personally used, and are provided for reference only. I am NOT A DOCTOR,
    and the opinions and results expressed here are NOT INTENDED AS MEDICAL
    ADVICE. They are anecdotal in nature, and are here purely to relate what I
    did, what happened to me and why. As always, your mileage may vary and I am
    NOT RESPONSIBLE for your results or lack thereof.

    Always be an educated consumer – do your own research, check with your
    doctor, and stay safe.

    GOOD LUCK!!!

  16. Sarah Wall says:

    Dr. Westman, I have heard that eating sugar free products such as sugar
    free jello or diet sodas still causes an insulin response because the body
    perceives this as sweet and prepares the insulin to take care of it. I am
    very against artificial sweeteners but I wanted to hear your opinion on
    this. 

  17. Murali Kiran says:

    It would be a shame if you did not melt fat when these other normal people
    lose weight easily using Fat Blast Furnace (check it out on Google).

  18. Les Morosi says:

    A very genuine and caring physician.

  19. John Thomas says:

    EXCELLENT.. I have been using Dr Atkins since 1976 I’m 80 yrs old and feel
    great

  20. J Miceli says:

    Could someone please provide me with a link to the “page 4” food list.
    thank you. 

  21. Zoltán Balázs says:

    Hi! How can child grow on this diet? Is it possible for a child to grow
    properly on this diet ? I’m not so clear about that.
    Thanks.

  22. Marshall Mellow says:

    Dr. Westman seems like a really nice guy. He seems like one of those drs.
    who really cares.

  23. B15SDMDESIGNS says:

    The only downside to this diet is you will have bad breath. I never have
    this problem on a “normal” diet but when ever I follow the ketogenic diet I
    am told I get bad breath. I occassionally chew some sugar free gum to solve
    the problem but as the Doctor said, don’t chew/eat too many breath mints as
    I found it does affect ketosis.

  24. Debra Wattes says:

    What about high cholesterol and this?

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