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Why We Get Fat

Gary Taubes
Use total carbohydrate content only.
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3277-3277 | Añadido el jueves, 16 de enero de 2014 08:41:04
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or avocado. 1 to 1½ cups of salad greens or cooked greens ½ to 1 cup of vegetables
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3260-3262 | Añadido el jueves, 16 de enero de 2014 08:40:24
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form of butter, cream (in coffee), or cheese. Low-carbohydrate vegetable (if desired)?This
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3255-3257 | Añadido el jueves, 16 de enero de 2014 08:39:23
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Meat or other protein source (usually eggs)
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3253-3254 | Añadido el jueves, 16 de enero de 2014 08:39:11
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The following items are NOT on the diet: sugar, bread, cereal, flour-containing items, fruits, juices, honey, whole or skimmed milk, yogurt, canned soups, dairy substitutes, ketchup, sweet condiments and relishes. Avoid these common mistakes: Beware of ?fat-free? or ?lite? diet products, and foods containing ?hidden? sugars and starches
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3247-3249 | Añadido el jueves, 16 de enero de 2014 08:37:45
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On the other hand, don?t go hungry! You are not counting
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3243-3244 | Añadido el jueves, 16 de enero de 2014 08:37:03
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caffeinated diet soda per day.
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3237-3237 | Añadido el jueves, 16 de enero de 2014 08:36:14
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3 cups of coffee (black, or with artificial sweetener and/or cream), tea
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3236-3237 | Añadido el jueves, 16 de enero de 2014 08:36:08
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The best beverage is water. Essence-flavored seltzers (zero carbs) and bottled spring and mineral waters are also good choices. Caffeinated beverages: Some
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3234-3235 | Añadido el jueves, 16 de enero de 2014 08:35:53
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The best beverage is water. Essence-flavored seltzers (zero carbs) and bottled spring and mineral waters are also good choices.
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3234-3235 | Añadido el jueves, 16 de enero de 2014 08:35:30
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Splenda (sucralose), Nutrasweet (aspartame), Truvia (stevia/erythritol blend), and Sweet ?N Low (saccharin). Avoid food with sugar alcohols (such as sorbitol and maltitol)
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3231-3232 | Añadido el jueves, 16 de enero de 2014 08:35:05
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Fats, in general, are important to include, because they taste good and make you feel full. You are therefore permitted the fat or
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3227-3228 | Añadido el jueves, 16 de enero de 2014 08:34:04
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Avoid ?lite? dressings, because these commonly have more carbohydrates. Chopped eggs, bacon, and/or grated cheese may also be included in salads.
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3225-3226 | Añadido el jueves, 16 de enero de 2014 08:33:54
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oil-and-vinegar dressing, with lemon juice and spices as needed.
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3224-3225 | Añadido el jueves, 16 de enero de 2014 08:33:44
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All fats and oils, even butter, are allowed. Olive oil and peanut oil are especially healthy oils and are encouraged in cooking. Avoid margarine and other hydrogenated
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3222-3223 | Añadido el jueves, 16 de enero de 2014 08:33:29
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Avoid these kinds of foods: grains (even ?whole? grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and ?starchy? vegetables such as slow-cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French fries, potato chips.
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3219-3221 | Añadido el jueves, 16 de enero de 2014 08:33:13
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Avoid these kinds of foods: white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, and fruit.
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3217-3219 | Añadido el jueves, 16 de enero de 2014 08:32:11
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carbohydrates) and no starches (complex carbohydrates) are eaten. The only carbohydrates encouraged are the nutritionally dense, fiber-rich vegetables
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3216-3217 | Añadido el jueves, 16 de enero de 2014 08:31:48
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On this diet, no sugars (simple
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3216-3216 | Añadido el jueves, 16 de enero de 2014 08:31:31
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Olives (Black or Green): up to 6 a day. Avocado: up to ½ of a fruit a day. Lemon/Lime Juice: up to 4 teaspoonfuls a day.
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3207-3210 | Añadido el jueves, 16 de enero de 2014 08:31:12
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carbohydrate count should be less than 1 gram per serving.
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3203-3203 | Añadido el jueves, 16 de enero de 2014 08:30:31
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FOODS ALLOWED IN LIMITED QUANTITIES: Cheese: up to 4 ounces a day. Includes hard, aged cheeses such as Swiss and Cheddar, as well as Brie, Camembert, blue, mozzarella,
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3200-3202 | Añadido el jueves, 16 de enero de 2014 08:30:20
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Bouillon: 2 cups daily?as needed for sodium replenishment. Clear broth (consommé) is strongly recommended,
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3198-3199 | Añadido el jueves, 16 de enero de 2014 08:29:32
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FOODS THAT MUST BE EATEN EVERY DAY: Salad Greens: 2 cups a day. Includes arugula, bok choy, cabbage (all varieties), chard, chives, endive, greens (all varieties, including beet, collards, mustard, and turnip), kale, lettuce (all varieties), parsley, spinach, radicchio, radishes, scallions, and watercress. (If it is
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3191-3194 | Añadido el jueves, 16 de enero de 2014 08:29:08
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WHEN YOU ARE HUNGRY,EAT YOUR CHOICE OF THE FOLLOWING FOODS: Meat: Beef (including hamburger and steak), pork, ham (unglazed), bacon, lamb, veal, or other meats. For processed meats (sausage, pepperoni, hot dogs), check the label?carbohydrate count should be about 1 gram per serving. Poultry: Chicken, turkey, duck, or other fowl. Fish and Shellfish: Any fish, including tuna, salmon, catfish, bass, trout, shrimp, scallops, crab, and lobster. Eggs: Whole eggs are permitted without restrictions. You do not have to avoid the fat that comes with
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3182-3188 | Añadido el jueves, 16 de enero de 2014 08:27:00
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For most effective weight loss, you will need to keep the total number of carbohydrate grams to fewer than 20 grams per day.
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3178-3179 | Añadido el jueves, 16 de enero de 2014 08:25:46
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by adding sodium back into the diet: taking a gram or two of sodium a day (a half to one teaspoon of salt)
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3137-3137 | Añadido el jueves, 16 de enero de 2014 08:22:15
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electrolyte imbalances (the kidneys excrete potassium to save sodium), and
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3135-3136 | Añadido el jueves, 16 de enero de 2014 08:21:24
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When insulin levels drop, as they do when we restrict carbohydrates, our kidneys will excrete the sodium they?ve been retaining and with it water. For most people this is beneficial, and it?s the reason why blood
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3131-3133 | Añadido el jueves, 16 de enero de 2014 08:20:51
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insulin signals our kidneys to reabsorb sodium, which in turn causes water retention and raises blood pressure.
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3131-3131 | Añadido el jueves, 16 de enero de 2014 08:20:37
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attempting strenuous exercise without taking the time to adapt to the diet, or, in most cases, of the body?s failure to compensate fully for the restriction
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3128-3130 | Añadido el jueves, 16 de enero de 2014 08:19:34
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carbohydrate withdrawal with the long-term benefits of overcoming that withdrawal and living a longer, leaner, and healthier life. The
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3121-3122 | Añadido el jueves, 16 de enero de 2014 08:17:29
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This shift, though, can come with side effects. These can include weakness, fatigue, nausea, dehydration, diarrhea, constipation, a condition known as postural, or orthostatic, hypotension?if
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3116-3117 | Añadido el jueves, 16 de enero de 2014 08:16:17
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these protein-metabolism experts point out, are weakness, nausea, and diarrhea. These symptoms will disappear when the protein content is reduced to a more moderate 20 to 25 percent of calories and fat content is increased to compensate.
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3105-3106 | Añadido el jueves, 16 de enero de 2014 08:13:48
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these protein-metabolism experts point out, are weakness, nausea, and diarrhea. These
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3105-3105 | Añadido el jueves, 16 de enero de 2014 08:13:23
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So you should eat when you?re hungry and eat until you?re full. If
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3090-3091 | Añadido el jueves, 16 de enero de 2014 08:10:47
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Exercise will make you hungry, and it?s likely to reduce your energy expenditure during times when you?re not exercising. The
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3084-3085 | Añadido el jueves, 16 de enero de 2014 08:09:53
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Another effect, though, of restricting carbohydrates is that your energy expenditure should increase. You?re no longer diverting fuel into your fat tissue, where you can?t use it, and so you literally have more energy to burn.
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3074-3076 | Añadido el jueves, 16 de enero de 2014 08:07:45
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But that?s because you?re now burning your fat stores for fuel, which you didn?t do before. Your fat cells are now working properly as short-term energy buffers, not long-term lockups for the calories they?ve sequestered. You have an internal supply of fuel that keeps you going throughout the day and night, as it should, and your appetite adjusts accordingly. If you?re not running short on fuel, you feel no need to restock every few hours. (If you?re losing two pounds a week, that?s seven thousand calories of your own fat that you?re burning for fuel every week?one
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3070-3074 | Añadido el jueves, 16 de enero de 2014 08:07:19
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If you continue to eat some of the fattening carbohydrates or allow yourself some sugar (or even, perhaps, artificial
Why We Get Fat - Gary Taubes - Tu subrayado en la posición 3055-3056 | Añadido el jueves, 16 de enero de 2014 08:03:01
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