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.
I hope you get as much out of these books as I have.
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
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
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
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
Our understanding of cancer is slowly undergoing a revolution, allowing for the development of more effective treatments.
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 Case for Keto
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.
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 also by Gary entitled: Vegetable Oils, (Francis) Bacon, Bing Crosby, And The American Heart Association. Well worth your time.
Who Poisoned Your Bacon Sandwich?
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.
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
On a different tack is ‘The Call of the Reed Warbler’ by Charles Massy. The book focuses 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.
And here are some books that Tracey found useful on her health journey.....
The Salt Fix
Dr James DiNicolantonio
This book busts many misconceptions around salt consumption. It's a must read.
Shattering the age-old myth that salt is a cause of heart disease. Dr. James DiNicolantonio also makes excellent recommendations for a heart-healthy diet that your taste buds will really enjoy! If you want to learn how to make food taste great again, discover tips to improve your heart health and be enlightened about the truth about salt.
After doing some reading on evolution (why weren't our forebears fat?), David cut sugar - specifically fructose - from his diet. He immediately started to lose weight, and kept it off.
Slim, trim and fired up, David set out to look at the connection between sugar, our soaring obesity rates and some of the more worrying diseases of the twenty-first century, and discovered some startling facts in the process.
Sweet Poison exposes one of the great health scourges of our time and offers a wealth of practical and accessible information on how to avoid fructose, increase your enjoyment of food and lose weight.
The 21 Day Immunity Plan
The simple, evidence-based diet plan to rapidly improve your metabolic health and help with normal immune function.
In just 21 days we can prevent, improve and even potentially reverse many of the underlying risk factors that exacerbate how infections, including Covid-19, affect us and improve our ability to recover from them.
We're told that if we care about our health-or our planet-eliminating red meat from our diets is crucial. That beef is bad for us and cattle farming is horrible for the environment. But science says otherwise.
Hooked - How Processed Food Became Addictive
Everyone knows how hard it can be to maintain a healthy diet. But what if some of the decisions we make about what to eat are beyond our control?
Is it possible that food is addictive, like drugs or alcohol? And to what extent does the food industry know, or care, about these vulnerabilities? In Hooked, Pulitzer Prize-winning investigative reporter Michael Moss sets out to answer these questions and to find the true peril in our food.
Dr William Davis
Renowned cardiologist William Davis explains how eliminating wheat from our diets can prevent fat storage, shrink unsightly bulges and reverse myriad health problems.
Every day we eat food products made of wheat. As a result millions of people experience some form of adverse health effect, ranging from minor rashes and high blood sugar to the unattractive stomach bulges - ‘wheat bellies’.
According to Davis, that fat has nothing to do with gluttony, sloth or too much butter: it’s down to the whole grain food products so many people eat for breakfast, lunch and dinner.
The Plant Paradox
Steven R Gundry MD
Most of us have heard of gluten—a protein found in wheat that causes widespread inflammation in the body.
Gluten is just one variety of a common, and highly toxic, plant-based protein called lectin. Lectins are found not only in grains like wheat but also in the “gluten-free” foods most of us commonly regard as healthy, including many fruits, vegetables, nuts, beans, and conventional dairy products.
These proteins, which are found in the seeds, grains, skins, rinds, and leaves of plants, are designed by nature to protect them from predators (including humans). Once ingested, they incite a kind of chemical warfare in our bodies, causing inflammatory reactions that can lead to weight gain and serious health conditions.
The Complete Guide to Fasting
Dr Jason Fung
- why fasting is actually good for health
- who can benefit from fasting (and who won't)
- the history of fasting
- the various ways to fast: intermittent, alternate-day, and extended fasting
- what to expect when starting to fast
- how to track progress while fasting
- the weight loss effects of fasting
- how to ward off potential negative effects from fasting