Primal Fat Burner: Live Longer, Slow Aging, Super-Power Your Brain, and Save Your Life with a High-Fat, Low-Carb Paleo Diet

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Author of the popular Primal Body, Primal Mind and widely recognized Paleo expert and nutritionist, Nora Gedgaudas presents a revolutionary, scientific, accessible high-fat diet for maintaining health, losing weight, and reversing some chronic diseases.

Popular nutritionist Nora Gedgaudas returns with advice that may sound counterintuitive: Eat fat to burn fat. In her new book, Primal Fat Burner, she explains the benefits and science behind a ketogenic (or fat-burning) diet, which switches your metabolism from a dependence on sugar to running on healthy fats. As Gedgaudas reveals, numerous studies in recent years refute the long-promoted anti-saturated fat and anti-cholesterol agenda. Now, Gedgaudas explains the science that fat isn't a “no-no” but rather a “yes-yes”—if you know the right kinds of fats to eat. In her accessible, enjoyable style, she also lays out a practical meal plan with recipes. When you follow a ketogenic diet, you consume fewer calories overall!

Author of the bestselling Grain Brain, Dr. David Perlmutter writes in his foreword that Primal Fat Burner is, “Wonderfully actionable, compassionately taking the reader from ‘why’ to ‘how.’” On this diet, you efficiently and effectively metabolize fat (ketones and free fatty acids) as your primary source of fuel, rather than glucose from carbs, starches, and sugars. Because fat is so satisfying, you naturally wind up eating less—without feelings of hunger or deprivation. And natural dietary fat is ultimately key to optimum health and longevity.

Gedgaudas communicates a real appreciation for and understanding of the central role that dietary fat plays in your body and brain, and explains how you can eat to feel better, look better, think clearer, and live longer.
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About the author

Nora Gedgaudas is a board-certified nutritional consultant and a board-certified clinical neurofeedback specialist with over twenty years of clinical experience. An internationally recognized authority on ketogenic, ancestrally based nutrition, she is a popular speaker and educator and the author of the bestselling book, Primal Body, Primal Mind, as well as Rethinking Fatigue. Her newest book, Primal Fat Burner: Live Longer, Slow Aging, Super-Power Your Brain, and Save Your Life With A High Fat, Low-Carb Paleo Diet has been lauded by bestselling author and journalist Nina Teicholz as “a unique and profound contribution to the field.” Her new weekly educational program Primal Power 52 is a unique and invaluable source of information benefitting those interested in true self-empowerment, furthering their nutritional knowledge and optimizing their health. Learn more at Facebook.com/PrimalNora and on Twitter: @NoraGedgaudas.

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Additional Information

Publisher
Simon and Schuster
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Published on
Jan 24, 2017
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Pages
368
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ISBN
9781501116438
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Features
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Language
English
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Genres
Health & Fitness / Diet & Nutrition / Diets
Health & Fitness / Diet & Nutrition / Nutrition
Health & Fitness / Healthy Living
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Content Protection
This content is DRM protected.
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Eligible for Family Library

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Nora Gedgaudas
Combining your body’s Paleolithic needs with modern nutritional and medical research for complete mind-body wellness

• Provides sustainable diet strategies to curb sugar cravings, promote fat burning and weight loss, reduce stress and anxiety, improve sleep and moods, increase energy and immunity, and enhance memory and brain function

• Shows how our modern diet leads to weight gain and “diseases of civilization”--such as cancer, osteoporosis, metabolic syndrome, heart disease, and ADD

• Explains how diet affects the brain, hormone balance, and the aging process and the crucial role of vitamin D in cancer and disease prevention

Examining the healthy lives of our pre-agricultural Paleolithic ancestors and the marked decline in stature, bone density, and dental health and the increase in birth defects, malnutrition, and disease following the implementation of the agricultural lifestyle, Nora Gedgaudas shows how our modern grain- and carbohydrate-heavy low-fat diets are a far cry from the high-fat, moderate-protein hunter-gatherer diets we are genetically programmed for, leading not only to lifelong weight gain but also to cravings, mood disorders, cognitive problems, and “diseases of civilization”--such as cancer, osteoporosis, metabolic syndrome (insulin resistance), heart disease, and mental illness.

Applying modern discoveries to the basic hunter-gatherer diet, she culls from vast research in evolutionary physiology, biochemistry, metabolism, nutrition, and chronic and degenerative disease to unveil a holistic lifestyle for true mind-body health and longevity. Revealing the primal origins and physiological basis for a high-fat, moderate-protein, starch-free diet and the importance of adequate omega-3 intake--critical to our brain and nervous system but sorely lacking in most people’s diets--she explains the nutritional problems of grains, gluten, soy, dairy, and starchy vegetables; which natural fats promote health and which (such as canola oil) harm it; the crucial role of vitamin D in cancer and disease prevention; the importance of saturated fat and cholesterol; and how diet affects mental health, memory, cognitive function, hormonal balance, and cellular aging. With step-by-step guidelines, recipes, and meal recommendations, this book offers sustainable strategies for a primally based, yet modern approach to diet and exercise to reduce stress and anxiety, lose weight, improve sleep and mood, increase energy and immunity, enhance brain function, save money on groceries, and live longer and happier.
Dr. Josh Axe
Doctor of Natural Medicine and wellness authority Dr. Josh Axe delivers a groundbreaking, indispensable guide for understanding, diagnosing, and treating one of the most discussed yet little-understood health conditions: leaky gut syndrome.

Do you have a leaky gut? For 80% of the population the answer is “yes”—and most people don’t even realize it. Leaky gut syndrome is the root cause of a litany of ailments, including: chronic inflammation, allergies, autoimmune diseases, hypothyroidism, adrenal fatigue, diabetes, and even arthritis.

To keep us in good health, our gut relies on maintaining a symbiotic relationship with trillions of microorganisms that live in our digestive tract. When our digestive system is out of whack, serious health problems can manifest and our intestinal walls can develop microscopic holes, allowing undigested food particles, bacteria, and toxins to seep into the bloodstream. This condition is known as leaky gut syndrome.

In Eat Dirt, Dr. Josh Axe explains that what we regard as modern “improvements” to our food supply—including refrigeration, sanitation, and modified grains—have damaged our intestinal health. In fact, the same organisms in soil that allow plants and animals to flourish are the ones we need for gut health. In Eat Dirt, Dr. Axe explains that it’s essential to get a little “dirty” in our daily lives in order to support our gut bacteria and prevent leaky gut syndrome. Dr. Axe offers simple ways to get these needed microbes, from incorporating local honey and bee pollen into your diet to forgoing hand sanitizers and even ingesting a little probiotic-rich soil.

Because leaky gut manifests differently in every individual, Dr. Axe also identifies the five main “gut types” and offers customizable plans—including diet, supplement, and lifestyle recommendations—to dramatically improve gut health in just thirty days. With a simple diet plan, recipes, and practical advice, Eat Dirt will help readers restore gut health and eliminate leaky gut for good.

諾拉‧蓋朱達斯(Nora Gedgaudas)
美國生酮飲食權威──諾拉.蓋朱達斯營養師
長達15年研究與親身實證,
從人體與大腦演化角度,說明生酮飲食的運作機制,
60道燃脂生酮食譜+21天生酮代謝啟動計畫,
結合理論與實踐,完整公開!
  ◎生酮飲食,真的有益身體健康嗎?
  ◎為什麼想要更健康、更聰明,人應該要多吃油脂?
  ◎吃那麼多油脂,不會造成血管阻塞嗎?
  ◎我不胖也沒有血糖問題,應該就不用生酮了吧?
  ◎我已經很努力執行生酮飲食了,為什麼一點成效都沒有?

  許多人都聽說生酮飲食不錯,也聽說要多吃油,而且要攝取的是Omega3、Omega6,到底是為什麼呢?多數人卻一知半解。

  本書幫助讀者:
  □ 通盤了解生酮飲食與人體的關係。
  □ 搞懂弄清專有名詞。
  □ 因為從原理了解,所以執行時,能自己做出對的選擇與判斷。
  □ 面對別人對生酮飲食的疑問,還能為對方解惑。

  ■ 生酮飲食,是順應演化結果最符合「自然法則」的飲食方式
  250萬年前在沒有農業的年代,人類的先祖「智人」靠著狩獵採集,以肉類和油脂為主食。自此,腦容量開始以前所未見的速度增加,大腦功能也變得更加精巧;不僅改變了行為舉止,也增長了智慧,成為「最聰明」的靈長類動物,稱霸地球。
  作者受過現代醫學訓練,深入原始部落研究後所發現的一些事實,讓她獨排眾議極力主張,現代人應該「回歸」生酮飲食,因為這是最符合我們從先祖所繼承的身體機制之飲食方式,書中也詳細說明理由:
  --在農業文明發展之前,人體機制早就已經設計好了。
  --在這個設計中,人體食用肉類,將油脂代謝轉換成「酮體」,是供應身體運作主要能量來源。
  --人體也能代謝「葡萄糖」,但只是備援;就像人主要以鼻子呼吸,但鼻塞時也能用嘴巴呼吸一樣。
  --吃肉飲食是人體本能的需要,食用農作穀物與加工食品是社會化後的飲食習慣。
  --人腦有80%是脂肪,而Omega3和Omega6等脂肪酸,是人腦最優質的「建材」。
  --從食物鏈的觀點,草食性動物(能製造出高品質的油脂)就是為人類準備的最佳「營養補充包」。
  --「酮體」,是最能供應人腦這個高耗能組織的乾淨綠能。
  --嬰兒都是生酮飲食;此階段用來發育大腦的主要燃料,就是由母乳中油脂轉化成的酮體。

  ■ 「改變飲食」,就能重啟與生俱來的「燃脂生酮」開關
  現代所謂「高碳低脂」的健康飲食卻本末倒置,錯把葡萄糖當作主要的能量來源,其結果就是讓身體產生許多「自由基」的污染物,進而產生肥胖、老化、發炎、血糖震盪、免疫力下降等疾病。
  然而,身體會以飲食習慣,決定要用哪種物質做為主要燃料;反之,飲食習慣也會決定身體要用什麼方式代謝能量。因此,只要徹底替換攝取食物的種類,「改變飲食」就能重啟燃脂生酮的開關。基本3大原則如下:
  ● 低碳水:徹底將含糖和澱粉類食物逐出飲食。
  ● 中蛋白:攝取適量蛋白質,以每公斤理想體重x 0.8公克以上的蛋白質(生重)為佳。
  ● 高脂肪:從各種動物和植物性食物中,攝取充足的優質油脂。

  ■ 21天順利啟動生酮代謝的5大關鍵
  生酮飲食的關鍵不是盲目追求「酮體濃度」,而是在於能否將身體從「燃醣模式」切換成「燃脂模式」。唯有如此,才能有效地利用酮體進入生酮狀態,否則即便吃進大量的中鏈三酸甘油酯(MCT)或以其他方式快速增加酮體量,身體也不見得能有效利用它們,反而徒增身體的負擔。因此,除了遵守「低醣高脂」的飲食原則外,也必須注意以下其他細則:
  (1)留意蛋白質的種類與飼養方式,務必以最天然、草飼的方式取得。
  (2)特別注意蛋白質的分量;任意的「大口吃肉」會造成糖質新生作用,阻礙酮體生成。
  (3)留心料理方式,蛋白質和油脂在過度受熱下,容易發生氧化反應,產生有害物質。
  (4)適時補充鹽巴和鎂離子,能減緩生酮過程中身體產生的不適感,順利挺過「過渡期」。
  (5)水果(除了莓果類外)、根莖類蔬菜是隱藏的碳水化合物,千萬不能食用。

  ※針對正在執行生酮飲食者,書中還詳細解答可能遇到的問題,並收錄60道食譜,方便讀者執行。
  Q1:不明原因體重增加或體重難以下降?
  A1:有可能是蛋白質攝取過多,產生「糖質新生作用」,這時應該減少蛋白質的攝取量。

  Q2:已經吃大量蔬菜了,但便祕問題還是相當困擾?
  A2:請在飲食中添加含有多種礦物質的天然鹽,並補充鎂離子,大量飲水。

  Q3:如何克服心神不寧、全身倦怠、頭痛和思緒混沌等「生酮不適症」(ketogenic flu)?
  A3:可適量服用武靴葉(Gymnema sylvestre)或麩醯胺酸(L-glutamine)補充劑,能減緩不適。

  Q4:脹氣、放屁問題嚴重,是因為身體不適合生酮飲食嗎?
  A4:應與「胃酸分泌不足」有關,建議服用胃酸補充劑;若仍無改善,就有可能是小腸或膽囊的問題。

  Q5:如何檢測是否已經順利進入生酮狀態?
  A5:可用「尿酮」或「血酮」值測量;但一般而言,用血酮測量的方式比較準確。

  本書詳細闡述人類的身體和大腦是如何從茹毛飲血,演化成現在模樣的過程。透過本書廣泛考察且嚴謹的內容,作者將揭開近來科學界熱烈討論的「脂肪優劣論」之神祕面紗,引領讀者深入探索真相。此外,也提供可實際行動的具體方法,讓人人都可跨過科學理論和生活實作之間的鴻溝,在日常生活中落實健康的「燃脂生酮」。

名人推薦

  【健康推薦】(依姓氏筆劃排序)
  王明勇|食療養生專家
  林晏君|大倉美學診所院長&減脂教主
  撒景賢∣FB酮好社團創辦人
  謝旺穎|謝旺穎親子診所院長
  蘇聖傑|榮新診所主治醫師

【國內外好評盛讚】

  「一打開就放不下來的一本生酮好書,簡單易懂,資訊充足有條理,非常實用。我已經等不及要為這本書辦讀書會了!剛要進入生酮的你,扔掉其他書吧!就從這本開始。已經是生酮老手的你,讀完此書你會跟我一樣慶幸自己當初如此睿智選擇了生酮。」───林晏君∕大倉美學診所院長&減脂教主

  「諾拉.蓋朱達斯(Nora Gedgaudas)以營養師的角色,從人類學到生化學,深入淺出的說明,到底什麼樣的飲食對人類是最好的。對於要了解低醣生酮飲食全貌的酮學們必讀。」───撒景賢∕FB酮好社團創辦人

  「本書精彩闡述了人類的身體和大腦,是如何從茹毛飲血(包括動物的天然脂肪),演進成現今模樣的過程。近年來,科學研究的結果大量證實膳食脂肪對健康的好處,就連飽和脂肪也不例外。透過本書廣泛考察且嚴謹的內容,蓋朱達斯將為你揭開這門科學的神祕面紗,引領讀者深入探索它的真相。除此之外,擁有多年臨床經驗的蓋朱達斯,亦將告訴你如何把書中原則轉化為實際行動的方法,讓人人都可跨過科學理論和生活實作之間的鴻溝,在日常生活中落實健康的飲食方式。」───妮娜.泰柯茲(Nina Teicholz),著有《令人大感意外的脂肪》(The Big Fat Surprise)

  「準備好迎接長壽、活力充沛和耳聰目明的美好人生了嗎?那就跟著諾拉.蓋朱達斯的步伐了解「脂肪對生命的意義」吧!」───凱亞.丹尼爾(Kaayla T. Daniel)博士,任職於淘氣營養師®(The Naughty Nutritionist®),為《營養高湯》(暫譯,Nourishing Broth)的共同作者

  「蓋朱達斯提出了一套以油脂為主角,並能大幅提振健康狀態的獨特飲食。想要解決個案數日益增長的自體免疫性疾病,生酮飲食絕對是一大利器。」───泰利.華茲(Terry Wahls)醫師,著有《華茲的作戰守則:運用顛覆傳統的史前飲食原則戰勝所有慢性自體免疫疾病》(暫譯,The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles)

  「採納以油脂為主食的生酮飲食,是每位醫生,甚至是每個國家提升國民健康的最佳對策。」───提摩西.諾克斯(Timothy Noakes)醫師∕南非開普敦大學運動科學系榮譽教授

  「諾拉.蓋久朱達斯從演化的角度切入,探討油脂對健康的好處,並引用令人信服的科學數據加以佐證。她徹底揭穿了過去大眾對飲食的迷思:高脂低碳水化合物的飲食有礙健康,低脂高碳水化合物的飲食才有益健康。同時,她也提供了想要轉變飲食型態的人(從不健康的高碳水化合物飲食改為以油脂為主的健康飲食),相關的方法和珍貴資源。」───湯瑪斯.西佛里德(Thomas N. Seyfried)博士∕美國波士頓大學生物學教授 

Nora Gedgaudas
Combining your body’s Paleolithic needs with modern nutritional and medical research for complete mind-body wellness

• Provides sustainable diet strategies to curb sugar cravings, promote fat burning and weight loss, reduce stress and anxiety, improve sleep and moods, increase energy and immunity, and enhance memory and brain function

• Shows how our modern diet leads to weight gain and “diseases of civilization”--such as cancer, osteoporosis, metabolic syndrome, heart disease, and ADD

• Explains how diet affects the brain, hormone balance, and the aging process and the crucial role of vitamin D in cancer and disease prevention

Examining the healthy lives of our pre-agricultural Paleolithic ancestors and the marked decline in stature, bone density, and dental health and the increase in birth defects, malnutrition, and disease following the implementation of the agricultural lifestyle, Nora Gedgaudas shows how our modern grain- and carbohydrate-heavy low-fat diets are a far cry from the high-fat, moderate-protein hunter-gatherer diets we are genetically programmed for, leading not only to lifelong weight gain but also to cravings, mood disorders, cognitive problems, and “diseases of civilization”--such as cancer, osteoporosis, metabolic syndrome (insulin resistance), heart disease, and mental illness.

Applying modern discoveries to the basic hunter-gatherer diet, she culls from vast research in evolutionary physiology, biochemistry, metabolism, nutrition, and chronic and degenerative disease to unveil a holistic lifestyle for true mind-body health and longevity. Revealing the primal origins and physiological basis for a high-fat, moderate-protein, starch-free diet and the importance of adequate omega-3 intake--critical to our brain and nervous system but sorely lacking in most people’s diets--she explains the nutritional problems of grains, gluten, soy, dairy, and starchy vegetables; which natural fats promote health and which (such as canola oil) harm it; the crucial role of vitamin D in cancer and disease prevention; the importance of saturated fat and cholesterol; and how diet affects mental health, memory, cognitive function, hormonal balance, and cellular aging. With step-by-step guidelines, recipes, and meal recommendations, this book offers sustainable strategies for a primally based, yet modern approach to diet and exercise to reduce stress and anxiety, lose weight, improve sleep and mood, increase energy and immunity, enhance brain function, save money on groceries, and live longer and happier.
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