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The Art And Science Of Low Carbohydrate Living: An Expert Guide To Making The Life-Saving Benefits Of Carbohydrate Restriction Sustainable And EnjoyableCarbohydrate 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, the The Art And Science Of Low Carbohydrate Living: An Expert Guide To Making The Life-Saving Benefits Of Carbohydrate Restriction Sustainable And EnjoyableCarbohydrate 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.Now, whether you are a curious healthcare professional or just a connoisseur of diet information, two New York Times best-selling authors provide you with the definitive resource for low carbohydrate living. Doctors Volek and Phinney share over 50 years of clinical experience using low carbohydrate diets, and together they have published more than 200 research papers and chapters on the topic. Particularly in the last decade, much has been learned about the risks associated with insulin resistance (including but not limited to metabolic synd


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The Art And Science Of Low Carbohydrate Living: An Expert Guide To Making The Life-Saving Benefits Of Carbohydrate Restriction Sustainable And EnjoyableCarbohydrate 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, the The Art And Science Of Low Carbohydrate Living: An Expert Guide To Making The Life-Saving Benefits Of Carbohydrate Restriction Sustainable And EnjoyableCarbohydrate 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.Now, whether you are a curious healthcare professional or just a connoisseur of diet information, two New York Times best-selling authors provide you with the definitive resource for low carbohydrate living. Doctors Volek and Phinney share over 50 years of clinical experience using low carbohydrate diets, and together they have published more than 200 research papers and chapters on the topic. Particularly in the last decade, much has been learned about the risks associated with insulin resistance (including but not limited to metabolic synd

30 review for The Art and Science of Low Carbohydrate Living

  1. 5 out of 5

    Cherese Severson

    As a medical provider I was really resistant to this type of diet. As a person who struggles with obesity and food addiction I decided to try this anyway. It has changed my life. I appreciate all of the references, I did look up the studies on my own. You can't argue with the science or the results.

  2. 4 out of 5

    Andy

    A fantastic, thorough, dense yet approachable overview to ketosis. It's written by doctors for doctors to tell their patients how to go very low carb, so it can be biomed oriented at times (as in naming many acronyms I haven't heard of), but the information is invaluable. I have been "paleo" / low carb for five years, but never aimed to go into ketosis. I had many questions - how is athletic performance effected? What are the best fat sources for ketosis? Is all that animal fat *really* what I sh A fantastic, thorough, dense yet approachable overview to ketosis. It's written by doctors for doctors to tell their patients how to go very low carb, so it can be biomed oriented at times (as in naming many acronyms I haven't heard of), but the information is invaluable. I have been "paleo" / low carb for five years, but never aimed to go into ketosis. I had many questions - how is athletic performance effected? What are the best fat sources for ketosis? Is all that animal fat *really* what I should be eating? How do specific organs react to running primarily on fat? This book answers all of those questions and more. I've read "Wheat Belly" and "Why We Get Fat", which were great intros into low carb eating and avoiding grains, but this book is specifically about ketosis. The other books do a better job of explaining why fat is actually good for you, but Art & Science covers the basics. Maybe two chapters in I decided to go full keto as a lifestyle. The book covers all sorts of topics and cites countless studies along the way. Volek and Phinney have been performing their own patient studies for decades, so they are more than qualified to write about the subject. They also fully admit their shortcomings (and those of nutrition in general) like how inflammation is very complicated and not fully understood and activated by many different things. There are probably other good keto resources out there, but the combined experience of the authors leaves no keto stone uncovered. I would make it required reading for anyone looking to change their lifestyle to high fat, low carb.

  3. 5 out of 5

    Peter Jonsson

    just found this book after trying a two week period on the keto diet. after reading half the book i realize that some of the suffering with regards to keto-adaptation does have natural causes and straightforward remedies. will try again when i get home from a current trip. this is really exciting the stuff which is happening in the body. also i love the tone and the language in the book. if you are trying keto right now make sure to read chapter 18... ***Now I've been on the diet for 3 months and just found this book after trying a two week period on the keto diet. after reading half the book i realize that some of the suffering with regards to keto-adaptation does have natural causes and straightforward remedies. will try again when i get home from a current trip. this is really exciting the stuff which is happening in the body. also i love the tone and the language in the book. if you are trying keto right now make sure to read chapter 18... ***Now I've been on the diet for 3 months and Im rereading the book and taking notes. Have been looking around for information but this book in combination with some podcasts from/with Dominic D'Dagostino have been the most helpful. Thanks to the book and the tips in it Im now enjoying a much more stable metabolic life. Im still learning about foods and timing but as they say in the book: Each individual is different and has to find what works for them. That is the "Art" of low carb living. For a reader who has the discipline and interest and patience to move beyond the ordinary way of eating - this is a gold mine. Im grateful to have found among all the "noise" out there. Best of luck from Sweden :-)

  4. 5 out of 5

    Brian

    The most complete, cogent, assessment of the medical literature regarding low-carbohydrate diets I have ever read. Drs. Phinney and Volek are two of the world experts on the topic having done a vast majority of the research to date. The book not only explains the physiology and value of low carb diets, but also clearly shows the flaws in research that have led to the misconception that fat is bad for you and high carb diets are not. I have known Dr. Phinney personally for many years and always t The most complete, cogent, assessment of the medical literature regarding low-carbohydrate diets I have ever read. Drs. Phinney and Volek are two of the world experts on the topic having done a vast majority of the research to date. The book not only explains the physiology and value of low carb diets, but also clearly shows the flaws in research that have led to the misconception that fat is bad for you and high carb diets are not. I have known Dr. Phinney personally for many years and always turn to him when I need help understanding what to do to help my patients. If you want to know why we have an obesity epidemic in the United States and what to do about, this book is a must read.

  5. 4 out of 5

    Ci

    This book turned my years' learning at HSPH upside-down, along with the cherished Food Pyramid. It is well-written in a semi-scholarly semi-self-help fashion but without the usual nauseating advocacy through anecdotes. The main points are made through peer-reviewed published research. I can't judge its scientific merits (not being an expert in this field) nor know how its principle would apply to my individual situation, but I applaud its clear and concise education on various metabolic issues. This book turned my years' learning at HSPH upside-down, along with the cherished Food Pyramid. It is well-written in a semi-scholarly semi-self-help fashion but without the usual nauseating advocacy through anecdotes. The main points are made through peer-reviewed published research. I can't judge its scientific merits (not being an expert in this field) nor know how its principle would apply to my individual situation, but I applaud its clear and concise education on various metabolic issues. I am still digesting its diametrically different conclusion from the governmental sponsored main-stream dietary guideline. This book needs to be reviewed next year. Notes May 2014.

  6. 5 out of 5

    Heidi Garrett

    This is the third (and probably the last) book I will read on keto adaptation. When I learned that research is pointing to chronic high glucose as the source of things like dementia, alzheimers, cancer, diabetes, heart disease, etc. I became very interested in the ketogenic way of life, i.e., converting your brain from being a "sugar burner" to being a "fat burner." The authors of this book have done studies on the keto way of life and are very knowledgable about its implementation. The first pa This is the third (and probably the last) book I will read on keto adaptation. When I learned that research is pointing to chronic high glucose as the source of things like dementia, alzheimers, cancer, diabetes, heart disease, etc. I became very interested in the ketogenic way of life, i.e., converting your brain from being a "sugar burner" to being a "fat burner." The authors of this book have done studies on the keto way of life and are very knowledgable about its implementation. The first part of the book was the best for me.

  7. 4 out of 5

    Thalarctos

    Reading this book may literally save your life. It explains why low carb diets are good for general health, not just weight loss.

  8. 5 out of 5

    Connie

    Next to my Bible, the most important book I have. Refer back to it several times a week. If you're trying to be healthy, you MUST have this book!

  9. 4 out of 5

    Jake

    This book is a starting point for most people, but I found some of what Volek focused on to be a bit out of line with some of the academic literature I read concurrently. Take, for instance, these two studies in Nature. The first says the carbohydrate-insulin model as too simplistic, and the second says there is no evidence of increased metabolic activity on the ketogenic diet. https://www.nature.com/articles/ejcn2... https://www.nature.com/articles/ejcn2... It's quite clear to me the main benefits This book is a starting point for most people, but I found some of what Volek focused on to be a bit out of line with some of the academic literature I read concurrently. Take, for instance, these two studies in Nature. The first says the carbohydrate-insulin model as too simplistic, and the second says there is no evidence of increased metabolic activity on the ketogenic diet. https://www.nature.com/articles/ejcn2... https://www.nature.com/articles/ejcn2... It's quite clear to me the main benefits of the ketogenic diet are that, like most diets, it encourages a caloric deficit. That's the most crucial step and the step that all dieting plans when you look at dieting as a cross-cut, work most of the time. Keto accomplishes this by drastically limiting your options of what you can eat, and it encourages the consumption of protein-rich foods which are more satiating. When people say this book is "scientific" I don't really understand what they're talking about. Volek has a hypothesis and a theory which he presents to you. He gets a lot of it right but I'll stress this is not magic.

  10. 4 out of 5

    Robbie

    Excellent read I've chosen to give this book 5 solid stars because of the quality and amount of information presented. Fair warning, there is a lot of medical and scientific terms. It's easily decipherable with a basic understanding of medical terminology. That said, I learned a lot more about biological markers and feel my understanding of nutritional ketosis has improved, even after countless hours of research I've done on my own. I'd recommend this book to people who are interested in the scienc Excellent read I've chosen to give this book 5 solid stars because of the quality and amount of information presented. Fair warning, there is a lot of medical and scientific terms. It's easily decipherable with a basic understanding of medical terminology. That said, I learned a lot more about biological markers and feel my understanding of nutritional ketosis has improved, even after countless hours of research I've done on my own. I'd recommend this book to people who are interested in the science behind low carb diets and understand the differences between nutritional ketosis and ketoacidosis. This isn't a book aimed at sharing recipes; if that's what you're after, I strongly suggest looking elsewhere.

  11. 4 out of 5

    Tom

    This book was a bit of an eye opener for me. It makes a convincing case that the common recommendation for a low fat diet is not well supported by the science. This pretty much flips the traditional food pyramid on its head. For people, like me, who have developed an insulin resistance and type II diabetes, the low carbohydrate (higher fat) diet may be the better option.

  12. 4 out of 5

    Carol Bakker

    In addition to Dr. Atkin's Diet Revolution, this book by Volek and Phinney is one of the foundational sources of information on the low carb diet. It isn't the book I would put in a newbie's hand, but I felt I had to read it myself. This is a very science-y (I heard that word on a podcast) book written for medical providers. It took me 16 weeks to get through it, because I needed to read each page three times in a rested state before comprehending it. What I Loved: :: Chapter 18, Ten Clinical Pear In addition to Dr. Atkin's Diet Revolution, this book by Volek and Phinney is one of the foundational sources of information on the low carb diet. It isn't the book I would put in a newbie's hand, but I felt I had to read it myself. This is a very science-y (I heard that word on a podcast) book written for medical providers. It took me 16 weeks to get through it, because I needed to read each page three times in a rested state before comprehending it. What I Loved: :: Chapter 18, Ten Clinical Pearls gives the essence of the book in layman's language :: Learning more about insulin resistance (which is basically carbohydrate intolerance) :: Recognition that no one diet fits every person. :: Acknowledgement that the genome is incredibly complex, and little understood Sober Reality :: Underlying carbohydrate intolerance means a person will need to maintain a tight level of carbohydrate restriction for decades (not just a few months) to remain healthy and nondiabetic There is almost nothing in this book about the role of fasting to keep insulin low. I am undecided between low carb/keto and intermittent fasting or some combination of both.

  13. 5 out of 5

    Sher

    This book was recommended to me by my internist, because she put me on a ketogenic diet for three months. Clearly written and a balanced amount of science and narrative. Explains how low carb high fat diets work, and why you don't need to be frightened of eating higher fat and along low carbs. It's also relevant in explaining what poor studies look like, so helps you get better at identifying bad science. Helpful. but even more helpful is the very up to date Diet Doctor. com, which is the intern This book was recommended to me by my internist, because she put me on a ketogenic diet for three months. Clearly written and a balanced amount of science and narrative. Explains how low carb high fat diets work, and why you don't need to be frightened of eating higher fat and along low carbs. It's also relevant in explaining what poor studies look like, so helps you get better at identifying bad science. Helpful. but even more helpful is the very up to date Diet Doctor. com, which is the international website for low carb and Keto diets with hundreds of interviews, videos, and articles produced by doctors all over the world.

  14. 4 out of 5

    Kate Si

    Excellent scientific explanation of exactly what's in the title. Thorough and clear with easily verifiable sources and facts.

  15. 5 out of 5

    Susan Hawthorne

    Terrific info that everyone should know! Simply adore this book. It explains all you need to know about low carb - do read it!!! Important info for your health!

  16. 5 out of 5

    Msjodi777

    Can be a bit technical but has some really good information.

  17. 4 out of 5

    Mai Moanes

    A heavily researched book by physicians who seem to actually know what they're talking about..Really valuable if u r planning to stick to low-carb eating as a lifestyle....

  18. 4 out of 5

    Rene Axel

    Excellent scientific explanation of exactly what's in the title.

  19. 5 out of 5

    Harold King

    Very amazing and useful book! I do my weight-reduction diet based on this book, and it makes me extremely good results. The low-carb diet (the "keto") is incredible effective!

  20. 5 out of 5

    Madeline

    Laid out in its best, this book explains whether you are thin, fit, or fat, the science behind our metabolisms is critical to know. The in-depth knowledge and reasoning behind the low-carb lifestyle is timelessly printed here. However, a problem I have noticed with the low carb diet is that it falls under the category of fad diets. It does not reverse years of unhealthy eating patterns and a life time dysfunction towards food. People do not want a bigger perspective, have underlying foor addictio Laid out in its best, this book explains whether you are thin, fit, or fat, the science behind our metabolisms is critical to know. The in-depth knowledge and reasoning behind the low-carb lifestyle is timelessly printed here. However, a problem I have noticed with the low carb diet is that it falls under the category of fad diets. It does not reverse years of unhealthy eating patterns and a life time dysfunction towards food. People do not want a bigger perspective, have underlying foor addiction, or want to give up the SAD lifestyle as a whole--the low carb diet is approached only as a means to lose weight. (The holy grail of The United States) This book could be used to justify those unhealthy patterns. The book also does not promote eating a good amount of fruit and vegetables alongside moderate portions of meat and fats. There are vegetables and fruits not listed in the program which are perfectly fine to eat, but are now forbidden because they have carbs and all carbs are deemed to be bad. The book upholds this avoidance with the argument humans can live off fat as a main energy source but that reserved for a survival setting. From what I've seen--most low carb diet followers consume excessive amounts of meat, cream, and cheese as a main staple instead of actually changing poisonous attitudes towards food. This book has great guidance, but I reccommend "It Starts With Food" by Melissa and Dallis Heartwig alongside this book.

  21. 4 out of 5

    Penney

    My bet is that sometime soon, low carb / high fat diets will be accepted as mainstream healthy eating advice and that this is not a 'fad'. This book was pretty scientifically dense at times and was also very focused on the low carb diet impact on pretty severe pathogenic states such as people with diabetes type-2 and metabolic syndrome so at times I had to ask myself - how is this relevant to me? However, the upshot is that there are a lot of pre-markers to these states, which are health indicat My bet is that sometime soon, low carb / high fat diets will be accepted as mainstream healthy eating advice and that this is not a 'fad'. This book was pretty scientifically dense at times and was also very focused on the low carb diet impact on pretty severe pathogenic states such as people with diabetes type-2 and metabolic syndrome so at times I had to ask myself - how is this relevant to me? However, the upshot is that there are a lot of pre-markers to these states, which are health indicators in themselves, such as high triglyceride levels in the blood, low good cholesterol (HDL-C), high bad cholesterol (LDL-C), small LDL-C particle size and inflammation markers which have all been clinically proven to be reduced when carbs are reduced. Lots of carbs simply aren't good for you, no matter if you're 'healthy'. I haven't succeeded in getting into a ketogenic state yet as I won't go two weeks without sucumbing to a mini-magnum but I believe the changes I've made so far are all positive. I'm gonna keep pursuing this one.

  22. 4 out of 5

    Nargiz

    I have started Keto diet about 2 months ago. Since then I have listened to a number of podcasts, read articles, watched YouTube videos and visited Reddit Keto community every single day. While they have provided a great insight, I wanted more detailed science background and this book is perfect for that. It is easy to read but contains all information you need to know on how your body works and the science behind the Ketogenic diet. I found there are popular opinions on the web regarding the die I have started Keto diet about 2 months ago. Since then I have listened to a number of podcasts, read articles, watched YouTube videos and visited Reddit Keto community every single day. While they have provided a great insight, I wanted more detailed science background and this book is perfect for that. It is easy to read but contains all information you need to know on how your body works and the science behind the Ketogenic diet. I found there are popular opinions on the web regarding the diet,that are not always supported by science.For example, reddit community tends to quote a hard under 20g rule. But the book explains that depending on your insulin sensitivity under 50g would work, and after you reached your goal and looking to maintain, under 100g and higher fat intake is okay. It is up to you/your doctor to figure out the limits. Knowing the science gives me confidence to continue this as a lifestyle and to experiment on what works best for me. Highly recommend.

  23. 5 out of 5

    Tamahome

    I would never go this extreme. But has some nice tidbits, like: "...not as long as the gallbladder gets regular signals to contract, coming in the form of cholecystokinin released by the upper small bowel in response to dietary fat. However, if the dietary fat intake is low, (under 30 grams per day) during rapid weight loss, the gallbladder doesn't get the signal to empty itself, and this cholesterol can build up and increase the risk of gallstone formation." And don't forget how dehydrating insuf I would never go this extreme. But has some nice tidbits, like: "...not as long as the gallbladder gets regular signals to contract, coming in the form of cholecystokinin released by the upper small bowel in response to dietary fat. However, if the dietary fat intake is low, (under 30 grams per day) during rapid weight loss, the gallbladder doesn't get the signal to empty itself, and this cholesterol can build up and increase the risk of gallstone formation." And don't forget how dehydrating insufficient salt is... "High carbohydrate diets make the kidneys retain salt, whereas a low carbohydrate intake increases sodium excretion by the kidney (called 'the natriuresis of fasting')."

  24. 4 out of 5

    Angelea

    I'm not convinced that following a very low carb diet is safe and healthy as a long-term dietary pattern. The research the author cites is interesting, but not necessarily convincing that it will have the health benefits it claims over the long run. I think healthy eating and a healthy relationship with food is to be found somewhere in the middle of the SAD and the LCHF extremes. Just look to the longest living populations around the world and you'll find people who eat pretty high carb diets (a I'm not convinced that following a very low carb diet is safe and healthy as a long-term dietary pattern. The research the author cites is interesting, but not necessarily convincing that it will have the health benefits it claims over the long run. I think healthy eating and a healthy relationship with food is to be found somewhere in the middle of the SAD and the LCHF extremes. Just look to the longest living populations around the world and you'll find people who eat pretty high carb diets (and do lots of other things that probably have just as much, if not more, to do with their longevity and health as their diets do). So the theories backing LCHF and actual practice of higher carb, mod protein, low-ish fat diets don't seem to jive here.

  25. 4 out of 5

    Karen-Leigh

    Quite technical but readable. Added some information to my Atkins data collection and reinforced my resolve to diet. It also made me feel chuffed that I knew the news was skewed for the past 40 years by big business and mass media. Talk about fake news...no wonder people believe Trump when he yells 'fake news' because we have all learned that money manipulates the media and we do get fake news. I remember the beating Dr. Atkins took in the 70's and I remember everyone telling me I was a fool to Quite technical but readable. Added some information to my Atkins data collection and reinforced my resolve to diet. It also made me feel chuffed that I knew the news was skewed for the past 40 years by big business and mass media. Talk about fake news...no wonder people believe Trump when he yells 'fake news' because we have all learned that money manipulates the media and we do get fake news. I remember the beating Dr. Atkins took in the 70's and I remember everyone telling me I was a fool to follow his diet even when it was working better than any diet I had ever been on in my life till then. People are still spouting that stuff but the scientific community has finally got on board and is being heard and Atkins is redeemed. I wish he could have lived to see it.

  26. 5 out of 5

    Royce

    This book lays out a sustainable plan of how to enjoy long term success on a low carb diet. They get into the emotional and religious connotations we associate with carbs and bread especially. They cite 140 studies to back up their claims and seem to do a fair job of pointing out possible flaws in the studies that deserve it, even if they agree with the authors point of view. This is a wonderful book, written as if it is talking to a fellow doctor, but very easy to follow for the uneducated fol This book lays out a sustainable plan of how to enjoy long term success on a low carb diet. They get into the emotional and religious connotations we associate with carbs and bread especially. They cite 140 studies to back up their claims and seem to do a fair job of pointing out possible flaws in the studies that deserve it, even if they agree with the authors point of view. This is a wonderful book, written as if it is talking to a fellow doctor, but very easy to follow for the uneducated folk like me.

  27. 4 out of 5

    Arturo Mijangos

    I really enjoyed reading this book. I believe I enjoyed it because I was looking for this type of information. I was able to understand insulin resistance and the different metabolic pathways. There were only a few sections that I only skimmed, and other readers might find parts like that. I gave it four stars not for content, but there were at least four sections in the book where the authors go into defending their work and putting other research down. I was not reading the book to understand a I really enjoyed reading this book. I believe I enjoyed it because I was looking for this type of information. I was able to understand insulin resistance and the different metabolic pathways. There were only a few sections that I only skimmed, and other readers might find parts like that. I gave it four stars not for content, but there were at least four sections in the book where the authors go into defending their work and putting other research down. I was not reading the book to understand academic squabbles, and the book is not a place to take them up.

  28. 4 out of 5

    Kristi L Clephane`

    This book is geared toward doctors and health providers, but I found it extremely interesting, with tons of resources and cited papers leaning toward (obviously) low carb living, the history of low carb dieting, and studies that were well done or flawed in terms of efficacy of low carb living. I personally cannot wait to do my own experiment in low carb, after reading this book.

  29. 5 out of 5

    Bob Collins

    Written more for Doctors and nurses than for patients, this goes a bit deep into the research around the physiology of low-carb diets. Pretty good, but pretty deep. There is research and science behind the low carb diet recommendations.

  30. 4 out of 5

    Kellyanne

    Very informative. Very technical, but for insulin resistance and carbohydrate intolerance information it was very helpful.

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