Living Low Carb
Authors: Jonny Bowden
Living
Low
Carb
Controlled-Carbohydrate Eating
for Long-Term Weight Loss
Jonny Bowden, P
H
D, CNS
Foreword by Barry Sears, PhD,
author of
The Zone
STERLING and the distinctive Sterling logo are registered trademarks
of Sterling Publishing Co., Inc.
© 2010 by Jonny Bowden
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission from the publisher.
ISBN 978-1-4027-6825-5 (paperback)
ISBN 978-1-4027-7683-0 (ebook)
Library of Congress Cataloging-in-Publication Data
Bowden, Jonny.
Living low carb : controlled-carbohydrate eating for long-term weight loss / Jonny Bowden ; foreword by Barry Sears.
p. cm.
Includes bibliographical references and index.
ISBN 978-1-4027-6825-5 (pb-with flaps : alk. paper) 1. Low-carbohydrate diet. I. Title.
RM237.73.B688 2009
613.2'83—dc22
2009019435
For information about custom editions, special sales, and premium and corporate purchases, please contact Sterling Special Sales at 800-805-5489 or [email protected].
Manufactured in the United States of America
6 8 10 9 7 5
Contents
Chapter 1:
The History and Origins of Low-Carb Diets
Chapter 2:
Why Low-Carb Diets Work
Chapter 3:
Fat, Cholesterol, and Health: Have We Been Misled?
Chapter 4:
So Why Isn’t Everyone on a Low-Carb Diet? (OR Why Your Doctor Doesn’t Know about This Stuff)
Chapter 5:
Is There Such a Thing as the “Metabolic Advantage” of Low-Carb Diets?
Chapter 6:
The Biggest Myths About Low-Carb Diets
Chapter 7:
Thirty-Eight (Mostly) Low-Carb Diets and What They Can Do For You
1. The Atkins Diet
—Robert Atkins, MD
2. The All-New Atkins Advantage
—Stuart Trager, MD and Colette Heimowitz, M.Sc
3. The Biggest Loser
—Maggie Greenwood-Robinson, PhD, et al.
4. The Carbohydrate Addict’s Diet
—Rachael Heller, MA, M.Ph, PhD, and Richard Heller, MS, PhD
5. The 7-Day Low-Carb Rescue and Recovery Plan
—Rachael Heller, MA, M.Ph, PhD, and Richard Heller, MS, PhD
6. Curves
—Gary Heavin and Carol Colman
7. Fat to Skinny (Fast and Easy)
—Doug Varrieur
8. The Diabetes Diet
—Richard K. Bernstein, MD
9. Dr. Gott’s No Flour, No Sugar Diet
—Peter H. Gott, MD
10. Eat, Drink, and Weigh Less
—Walter Willett, MD and Mollie Katzen
11. The Fat Flush Plan
—Ann Louise Gittleman, MS, CNS
12. The Fat Resistance Diet
—Leo Galland, MD
13. Dukan Diet
—Pierre Dukan, MD
14. The Hamptons Diet
—Fred Pescatore, MD
15. The Low GI Diet Revolution
—Jennie Brand-Miller, MD, et al.
16. The Lindora Program: Lean for Life
—Cynthia Stamper Graff
17. The Maker’s Diet and Perfect Weight
—Jordan S. Rubin
18. Neanderthin
—Ray Audette
19. The Paleo Diet
—Loren Cordain, PhD
20. Protein Power
—Michael R. Eades, MD and Mary Dan Eades, MD
21. The Rosedale Diet
—Ron Rosedale, MD and Carol Colman
22. The 6-Week Cure for the Middle-Aged Middle
—Michael R. Eades, MD and Mary Dan Eades, MD
23. The Scarsdale Diet
—Herman Tarnower, MD
24. The Schwarzbein Principle
—Diana Schwarzbein, MD and Nancy Deville
25. Unleash Your Thin
—Jonny Bowden, PhD, CNS
26. The South Beach Diet
—Arthur Agatston, MD
27. South Beach Recharged
—Arthur Agatston, MD with Joseph Signorile, PhD
28. Sugar Busters!
—H. Leighton Steward, et al.
29. The TNT Diet
—Jeff Volek, PhD, RD, and Adam Campbell, MS
30. The Ultrasimple Diet
—Mark Hyman, MD
31. Women’sHealth Perfect Body Diet
—Cassandra Forsythe, MS
32. YOU: On a Diet
—Mehmet C. Oz, MD and Michael F. Roizen, MD
33. The Zone
—Barry Sears, PhD
Fitness Books—Short Takes
34. Making the Cut
by Jillian Michaels
35. The 5-Factor Diet
by Harley Pasternak
36. The 3-Hour Diet
by Jorge Cruise
37. Deadline Fitness
by Gina Lombardi
38. The Ultimate New York Diet
by David Kirsch
Chapter 8:
My Big Fat Diet:The Town That Lost 1200 Pounds!
Chapter 9:
Supplements and Diet Drugs
Chapter 10:
Frequently Asked Questions
Chapter 11:
Tricks of the Trade: The Top 50+ Tips for Making Low-Carb Work for You
Chapter 12:
What We’ve Learned about Controlled-Carbohydrate Eating: Putting Together Your Program
Resources and Support for a Low-Carb Lifestyle
For Anja
who gives me wings
There are three things in life that induce powerful visceral responses: religion, politics, and nutrition. Each is based on assumptions, and the adherents of each want to believe in their hearts that they are right; and of course they refuse to be confused by the facts. In the world of nutrition, nothing has generated as much heartburn as lower-carbohydrate diets. To the nutrition establishment, they are the equivalent of devil worship. To the medical establishment, they will cause massive increases in chronic disease and death. But to the millions of people who have used them, they seem to work. Obviously, there appears to be a disconnect between reality and fantasy. Are lower-carbohydrate diets actually safe? And what really
is
a lowercarbohydrate diet? Is a lower-carbohydrate diet the same as
a
high-fat or high-protein diet? Are there any magical supplements that can make you lose excess body fat? Into this quagmire of controversy steps Jonny Bowden.
I first met Jonny nearly thirteen years ago. I had just written my first book,
The Zone
, and I was speaking about it in New York City. At the time, Jonny was a very well-recognized nutritionist working with a wide variety of clients ranging from those seeking weight loss to fitness enthusiasts. Like any typical New Yorker, he was skeptical of anything new, especially when it concerned diets. His skepticism was on particularly high alert since my book not only recommended lower-carbohydrate diets for patients with diabetes and heart disease, but also for world-class athletes. After all, he had been training athletes for years using high-carbohydrate diets, and here was some pointy-head scientist telling him that all of his nutritional advice for athletes was wrong. Needless to say, he was ready to rake me over the coals. That is, until he heard my lecture. For the first time, he was introduced to the nuances of hormonal control theory using food as a drug. Although there was a lot of endocrinology (the science of hormones) being thrown around in the lecture, there were enough key points that Jonny had to take notice. After the lecture, he asked if we could talk. And for the next two hours, I went into more detail (probably more than he ever wanted to know) on the intricate dance of hormones that are controlled by the diet. Jonny then asked me, “If you are right about this, then everyone in nutrition is probably wrong.” My reply was “Yes.”