Recommended Reading 

from Dr. John Beaney, The Nutrition Geek

Over the years that I have been heavily engaged in this low carb journey myself, my taste in books and food has significantly changed. 

I started with just two books: ‘The Fast Diet’ (now revised and updated) by Michael Mosley and Mimi Spencer enabled me to lose 24 kilos just following their rules. My wife, Beryl, achieved, proportionally, the same weight loss at the same time. 

The other real help at that time was ‘What The Fat’.  By Grant Schofield, Caryn Zinn and Craig Rodger. A good balance between science and practical tips, including some good recipes.

I then got stuck into Jason Fung’s early YouTube videos. Jason has moved onto greater things, but I have read his three books, The Obesity Code, The Diabetes Code and, The Cancer Code. They are all accessible but written for the medically literate (which doesn’t necessarily mean doctors).

My favourite book is Nina Teicholz ‘The Big Fat Surprise’. I gather it took her 10 years to write this book. It contains 66 pages of references, 50 pages of bibliography, and it reads like an adventure.


The Fast Diet
Michael Mosley & Mimi Spencer

Is it possible to eat well, most of the time, and get slimmer and healthier as you do it? This approach to weight loss really is as simple as it sounds. You eat normally for five days a week, then for just two days you cut your calorie intake (600 for men, 500 for women). 

In this fully revised edition, Michael Mosley introduces the science behind the diet, with exciting new research into the wider health benefits of intermittent fasting including studies on asthma, eczema and diabetes.

Mimi Spencer, then explains how to incorporate fasting into your daily life, with a wealth of new detail on the psychology of successful dieting. She presents a range of new recipes, a Fast Diet shopping list and a user-friendly calorie counter. Whether you're a committed faster or a new recruit to the Fast Diet, this revised edition is a must.


What The Fat
Grant Schofield, Caryn Zinn & Craig Rodger

Low carb, healthy fat, keto-friendly lifestyle plan, plus 130 simple, delicious recipes. Fat's in, sugar's out! The low carb, healthy fat lifestyle is a revolution that's turning the food pyramid on its head.

It's time to flip the pyramid and break free of the fat phobia. This book is more than just a diet plan or a cookbook - it's a new way of eating that will change your life. For good.

What The Fat is split into 3 parts:
The Lifestyle: Dietician and sports nutritionist Dr Caryn Zinn outlines a new way to think about food.
The Food: 80 original low-carb, healthy fat recipes created by Craig Rodger.
The Science: Professor Grant Schofield examines the truth about fat: why do we get fat; what is good fat; the science behind why low-carb diets work.


The Big Fat Surprise
Nina Teicholz

For the past 60 years we have been told that a low-fat diet can protect against obesity, diabetes, and heart disease. Yet despite many of us taking this advice in the developed West, we are now in the midst of an obesity epidemic that is breeding serious health problems. This book deals with this topic.

Nina has gone on to found the Nutrition Coalition, which is well worth a look.


The Obesity Code
Jason Fung

We are in the midst of an obesity epidemic, but despite being inundated with diet advice we are only getting fatter. We count calories and exercise regularly, yet still the pounds won't budge. Why?

In this highly readable and provocative book, Dr Jason Fung sets out a groundbreaking new theory- that obesity is caused by our hormones, rather than a lack of self-control.


The Diabetes Code
Jason Fung

The Diabetes Code is a thought-provoking new look at this ancient disease, and a revolutionary guide to naturally reversing its course.

Today, most doctors, dietitians, and even diabetes specialists consider type 2 diabetes to be a chronic and progressive disease - a life sentence with no possibility of parole. But the truth, Dr. Fung reveals in this paradigm-shifting book, is that type 2 diabetes is reversible.

Writing with clear, persuasive language, he explains why conventional treatments that rely on insulin or other blood-glucose-lowering drugs can actually exacerbate the problem, leading to significant weight gain and even heart disease. The only way to treat type 2 diabetes effectively, he argues, is proper dieting and intermittent fasting - not medication.


The Cancer Code
Jason Fung

Our understanding of cancer is slowly undergoing a revolution, allowing for the development of more effective treatments. In The Cancer Code, Dr Jason Fung offers a revolutionary new understanding of this invasive, often fatal disease – what it is, how it manifests and why it is so challenging to treat. Dr Fung suggests that the primary disease pathway of cancer is caused by the dysregulation of insulin. In fact, obesity and type 2 diabetes significantly increase an individual’s risk of cancer.

For hundreds of years, cancer has been portrayed as a foreign invader we’ve been powerless to stop. By reshaping our view of cancer as an internal uprising of our own healthy cells, we can begin to take back control. The seed of cancer may exist in all of us, but the power to change the soil is in our hands.


The Case for Keto
Gary Taubes

Gary is something of a legend. He writes well and has some incisive insights into the politics as well as the science of the low-carb movement. This is his fourth book, and they are all worth reading.

A revelatory expose of the bad science behind conventional weight loss advice, arguing for low-carb high-fat diets, from the bestselling author of The Case Against Sugar.

While government and nutritional agencies still spout the failed mantra of calorie reduction, doctors treating diabetes and obesity are experiencing extraordinary results among patients cutting out carbs; a diet which has the essential benefit of allowing you to lose weight without ever feeling hungry.

Not a book but an inspirational composition by Gary entitled: Vegetable Oils, (Francis) Bacon, Bing Crosby, And The American Heart Association. Well worth your time.


Who Poisoned Your Bacon Sandwich?
Guillaume Coudray

An insightful look at the processed meat industry. Following ten years of detailed investigation, documentary film-maker Guillaume Coudray presents a powerful examination of the use of nitro-additives in meat. As he reveals, most mass-produced processed meats, and now even many ‘artisanal’ products, contain chemicals that react with meat to form cancer-causing compounds. He tells the full story of how, since the 1970s, the meat-processing industry has denied the health risks because these additives make curing cheaper and quicker, extending shelf life and giving meat a pleasing pink colour.

These additives are, in fact, unnecessary. Parma ham has not contained them for nearly 30 years – and indeed all traditional cured meats were once produced without nitrate and nitrite. Progressive producers are now increasingly following that example.


The Ketogenic Kitchen: Low Carb, High Fat. Extraordinary Health
Domini Kemp & Patricia Daly

Another book that combines science with recipes and differentiates between low carb and ketogenic is ‘The Ketogenic Kitchen’. The authors' journey is authentic and compelling. Although I tend to buy the Kindle edition of books, this is one where you would do well to get the hard copy.

Domini and Patricia have discovered a life-changing way of eating and they share it with you in The Ketogenic Kitchen, along with up-to-date and exciting nutritional information which illustrates the benefits of both low-carb diets that emphasise fat rather than protein and - in certain cases - ketogenic diets.

The Art and Science of Low Carbohydrate Living
Jeff Volek and Steve Phinney

Two of the most outstanding scientists in the low carb arena are Jeff Volek and Steve Phinney. They have published two influential book as well as numerous scientific papers.

And, mainly, if you are interested in low carb athletics, have a look at: ‘The Art and Science of Low Carbohydrate Performance’.

They are now heavily engaged with Virta, a University backed startup with plans to reverse Type 2 diabetes for millions of people worldwide.


The Call of the Reed Warbler
Charles Massy

On a different tack is ‘The Call of the Reed Warbler’ by Charles Massy. The book focusses on regenerative farming and evolved from a PhD thesis. It is a delightful, emotional evocation emphasising how we dissociate ourselves from the land at our peril.