German edition of Perfect Health Diet on sale now!

Shou-Ching and I'm delighted to announce that the long-awaited German edition of Perfect Health Diet is going to be released on April 11, and is now available for purchase! Here is the cover: Buy from We’re very grateful to Thieme …

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The article German edition of Perfect Health Diet available now! Appeared on Perfect Health Diet.


 Buy LCAF Cookbooks
Recipe sample photos at the bottom of this article  ]
First printing was in November 2013, and this book was revised and is far better than ever!  The Introduction is by George Stella, a professional chef, and also the most well-known low-carb cookbook author in America.  He was able to have his own cooking show, also, on the Food Network.  George wrote a post on Strategies for Eating Low-Carb as a Family.  Surely everyone in his family lost a tremendous amount of weight and because George changed the way they were eating. Dr. Steve Parker wrote an article: Ketogenic Diet Overview. In this book we have a number of recipes from our low carb buddies in the low-carb community. us/SALE. go <--

Pictured on the Front Cover: Stella-Style Ricotta Cheesecake, Blueberry Muffins, Broccoli Slaw with Bacon Dressing, Brandied Cherries.

Roasted Cauliflower with Cumin
Stuffed Artichoke Bottoms
Almond and Chana Dal Hummus
Chicken Enchilada Dip
Mexican Dip
Buffalo Cauliflower Bites
Taco Wings

Frozen Strawberry Lemon Punch
Hot Pumpkin Pie Beverage
Strawberry Speckled Lemonade
Carolyn's Low-Carb Milk

Bake Mixes: Splendid Gluten-Free Bake Mixes 1 and 2
Biscuits - Yogurt Biscuits, Pumpkin Biscuits, Cinnamon Drop Biscuits, Grain-Free Herbed Biscuits
Crackers - Parmesan Almond Crackers, Microwave Almond Crackers
Muffins and Coffeecake - Vanilla Pear Muffins, Choco Crumble Coffee Cake. Lemon Glazed Coconut Muffins
Savory Breads - Italian Savory Muffin in a Moment, Cheese Straws, Lupin Flour Bread
Sweet Breads - Zucchini Bread, Cinnamon Swirl Pumpkin Bread, Cinnamon Rolls

Hash Browns - Celery Root Hash Browns
Cereals and breads Grain-free Granola, Cinnamon Swirl Pumpkin French Toast Sticks, Pumpkin Porridge
Crepes and Pancakes - Low-Carb Crepes, Cream Cheese Crepes with Blueberry Sauce, Ultra Low-Carb Crepes, Ultra Low-Carb Pancakes
Sausage - Baked Taco Sausage Patties, Pancake Breakfast Casserole

Beef - Picadillo, Tender Oven Swiss Steak, Crepe Lasagna, Kansas City Barbecued Brisket, Restaurant-tyle Steak Fajitas
Fish and Seafood - Salmon Roulades, Langostino Thermidor, New Orleans Barbecued Shrimp, Seared Scallops with Hot Salad, Calamari Steaks with Tomato and Spinach, Baked Salmon with Vegetables, Flourless Crab Cakes, Battered, Fried Fish, Anaheim Shrimp Scampi, Shrimp Crepes
Pork - Dijon Mustard Marinated Pork Chops, Slow-Cooker Country-Style Ribs, Bacon-Wrapped, Broccoli-Cheese Stuffed Pork Tenerdloin
Poultry - Chicken with Leeks, Walnuts, and Candied Lemon Peel, Crisp Braised Chicken Thighs, Creamy, Bacon-Wrapped Stuffed Chicken, Savory Chicken in Crepes, Slow-Cooker Herb Chicken

Recipes using these vegetables: Chili-Roasted Green Beans, Ratatouille, Braised Romaine Hearts, Cauliflower, Cheddar'n Bacon Cakes, Avocado Fries, Broccoli and Cheese Sauce, Vegetable Au Gratin Casserole, Pumpkin Risotto, Cauliflower Mac and Cheese Casserole

Substantial Section: Crusts, Dressings, Frostings, Glazes, Jams, Odds and Ends, Sauces(savory and sweet), Seasonings/Spices,  Snacks, Spreads and Toppings

Examples:  Moroccan Radish Salad,"Potato" Salad, Tuna, Tomato and Cucumber Salad
Examples: Lazy Bones Broth, Wild Salmon Chowder, Red Curry Fish Stew, Roasted Pepper, Tomato and Cheddar Soup, Cream of Zucchini Soup, Slow-Cooker Turkey Minestrone Soup,Yellow Squash Soup, Faux Split Pea Soup

Examples: Rhubarb Shortcakes, Almond and Coconut Cake, Single Lady Cupcake, Vanilla Cupcakes with Caramel Frosting, Christi's Birthday Cake
Examples:  Apple Cheesecake Bars, White Chocolate Cheesecake with Strawberry Sauce, Brownie Bottom Cheesecake, Stella-Style Ricotta Cheesecake
Examples: Almond Joy Cups, Peanut Butter Chocolate Fudge, Peanut Butter Swirl Chocolate
Cookies and Squares
Examples: Snow Drop Cookies, Flourless Chocolate Hazelnut Cookies, Cream Cheese Cake Bars, Frosted Peanut Butter Chip Squares, Glazed Lemon Raspberry Squares, Peanut Butter Sheet Cake Bars, Pecan Sandy Meltaways
Frozen Desserts
Examples: Strawberry Frozen Yogurt, Frozen Coconut Pudding, Mint Chocolate Chip Ice Cream, Frozen Strawberry Dessert, Pumpkin and Pie Crust Ice Cream
Examples: Three Fruit Tarts, Creamy Coconut Macadamia Pie, Chocolate Coconut Pudding Pie
Examples: Pumpkin Pudding
Buy Low-Carbing Among Friends cookbooks at
--> low-carb. us/SALE. Go <--

 Buy LCAF cookbooks
Buy Low-Carbing Among Friends cookbooks at--low-carb. us/SALE. Go <--
Buy LCAF cookbooks
 Buy Low-Carbing Among Friends cookbooks at
--low-carb. us/SALE. go <--
 Buy LCAF Cookbooks
Buy Low-Carbing Among Friends cookbooks at--> low-carb. us/SALE. Go <--
 Buy LCAF Cookbooks
Buy Low-Carbing Among Friends cookbooks at
--> low-carb. us/SALE. go <--

Calories-in-calories-out, substrate cycles and diesel engines

Discussions on energy balance and diet haven't improved over the years. Most of social media and even the medical literature pretty much conform to what's called, in communications, half-duplex, and will create, as they say, more heat than light. What remains intriguing, however, are the scientific points associated with metabolic inefficiency,

Many biological reactions operate in a steady state cycle of breakdown and synthesis. The overall reversible reaction:    3 fatty acid + glycerol ⇌  triacylglycerol + 3 Htwo O

Fatty acid from the hydrolysis of TAG (or fatty acid from the circulation) is processed for energy(ATP is generated). BLOG_TAG-FA_CYCLE_OxidationFA

The lipolysis (breakdown) step goes alone but to re-synthesize TAG constitutes an uphill reaction (requires energy) — it’s easy to break stuff. If you want to produce things, it costs you. So to put the fat molecule back together, you have to transform the fatty acid and glycerol molecules to make them more reactive. The actual substrates are glycerol-3-phosphate and fatty acyl-CoA that are more chemically reactive but you need to get the energy from someplace, so the synthesis of these compounds requires ATP. Glycerol-3-phosphate can be reached in the liver from the glycerol from a previous form of lipolysis but, in adipose tissue, the glycerol-3-phosphate comes indirectly from a set of reactions. It is currently believed that the major one is glyceroneogenesis, the truncated form of gluconeogenesis, even though some may come from glycolysis.

Fatty acid CoA-SH +  ATP → fatty acyl-CoA  + AMP + 2 phosphate +  Htwo O.BLOG_FA-TAG_TAG_SynthThere is thus a steady-state that always readjusts amounts of fat and fatty acid. The key point is that the steady-state, like an equilibrium condition, does not mean that everything has stopped. Every time there's a bicycle, TAG → FA → TAG,  however, energy is wasted -- synthesis of TAG requires ATP, lipolysis is spontaneous and no ATP is re-syntesized. Why would such a thing evolve? The common name of the process is substrate cycle but because every cycle wastes ATP and accomplishes nothing -- you get back the substrate which you started with -- it has been known as a"futile cycle." Why would the adipocyte waste energy in this way?

The energy in the TAG-fatty acid cycle is not really wasted even though it seems that way . It improves overall efficiency. The cycle modulates the availability of energy to the body. As such it must have the ability to respond to differing conditions rapidly. Regulation is easier if competing reactions are preserved in a cycling steady-state and then biased in one or another direction. This becomes, in the long run, more efficient  than starts and stops in response to different problems.

BLOG_TAG-FA_LOOPDiesel motors

I usually describe, as an analogy, how, if you walk past a bus station, you might see that the buses are parked with their engines idling. Probably less common now than it used to be, the explanation was that it is tough to begin a diesel engine and it's more efficient to allow it to idle and then place it in gear.  Fuel costs and engine designs have changed since the analogy first occurred to me so I checked online. There is now some controversy and some of the discussion is reminiscent of Marissa Tomei’s testimony in My Cousin Vinny but it's still true that it is normal to allow diesel engines idle when parked for reasonable intervals. Diesel engines don’t have spark plugs and rely on high compression and generate high temperatures. It's costly to start and stop the engine repeatedly.   The analogy is that is more efficient to run a cycle of metabolic reactions and readjust which direction you want it to go in than to start and stop.


The point is you will store various amounts of fat based on the number of cycles you run in a specific amount of time. For weight reduction, of course, you hope to run as inefficiently as possible (relative to fat storage. The “wasted energy,” however, is significantly less than if you had a lot of stops and starts.

If the approach is simple, that is, if only lipolysis is happening, then the stoichiometry (balance of reactants and products) should be 3:1, three fatty acid molecules for every glycerol released.  If, however, the fatty acid is re-processed, less or more fatty acid will appear in the blood compared to the amount of glycerol that is produced. You can then calculate the speed of biking 3x (rate of glycerol appearance) – (speed of FA look ).

The speed of cycling is increased by feeding, turned on by adrenergic stimulation (norepinephrine), caused by glucagon and turned off by insulin. BLOG_FA-TAG_CYCLE_MAR_29

Whether, and to what extent this amounts into metabolic efficiency and CICO appears to be a good question. Anyhow, here’s picture of the main inputs and outputs:



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