What You Need to Know When Considering Popular Elimination Diets

Posted On April 1, 2021 at 6:28 am by / No Comments

What You Need to Know When Considering Popular TRE & Elimination Diets

In recent times elimination diets including the carnivore diet, has become popular amongst some people.

This diet has worked well for some of my patients but I find it necessary to mention the concerns raised by Dr Steven Gundry and Dr Joe Mercola. In below article I will highlight in brief some of the pro’s and cons of each from below linked article.

Time Restricted Eating

TRE is a form of fasting in which you restrict all of your food intake to a window of six to eight hours a day.

The Pro’s

In recent years, Time Restricted Eating (TRE) has gained a lot of recognition as mounting evidence shows the simple act of restricting the number of hours during which you consume food during the day will improve your health in a variety of ways, primarily by improving your mitochondrial health and metabolic flexibility.

The Cons

Metabolic flexibility is probably the underlying problem in the vast majority of diseases that we see”

People that postpone their breakfast till later in the day often experience headaches, hunger, a lack of energy and cant think straight. The reason is because they have a high insulin level, they’re insulin resistant and can’t use stored fat as an energy source. A possible solution is too train your gut microbiome cicadian rhythm over a 6 week period in which you would get used to eating during a shorter and shorter time window.

A Couple Of Important Notes On Meal Timing 

At the most extreme end of TRE is the one meal a day (OMAD) routine, which can work well if you’re young and healthy. However, once you get into middle age and older, I believe it can start to backfire.

Mixing longer and shorter fasting intervals can be a key to long term success, For example taking weekends off.

Even if you restrict your eating to six hours or less, if you eat too close to bedtime, you’re canceling out many of the benefits. “It’s really important to stop eating at least three hours before bedtime for a couple of really important reasons. No. 1, you’ve got to undergo mitochondrial repair during the night. You have to undergo brain cleaning during the night from the glymphatic circulation. Digestion takes huge amounts of blood flow, and if you’re eating, all that blood flow is heading down to your gut when it should actually be going up to your brain.”

Carnivore Diet

The Carnivore Diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds.[2]

The Pros

There are aspects of the Carnivore Diet that may lead to weight loss. Some studies have shown that high protein and low carbohydrate diets can promote weight loss. This is mostly because protein can help you feel a bit more full after meals, which may lead to reduced calorie intake and subsequent weight loss. Protein can also increase your metabolic rate, helping you burn more calories.

The Cons

“I think one of the mistakes that people make in, particularly, a keto diet where they’ve eliminated fiber, you actually starve your gut microbiome from making butyrate.” A strict no-carb diet is a mistake. Healthy carbohydrates, as found in plant foods rich in fiber, definitely needs to a part of your diet at least once or twice a week. Butyrate is a short-chain fatty acid produced produced by your microbes when they break down dietary fiber. This metabolite plays an important function in your body particularly for digestive health. If you would like to know more about the possible effects your microbiome has on your daily life read Let Food Be Your Medicine.

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“The other, I think worrisome, part about a carnivore diet is you tend to make more hydrogen sulfide.” The human body creates hydrogen sulfide as it digests food and exposure to moderate levels can lead to low blood pressure, headaches and loss of apatite. A little hydrogen sulfide is good for you, it aids mitochondrial function however there is some evidence that Carnivore diets may lead to your body producing too much sulfide which may be really toxic.

To much protein can be harmful by activating mTor which is a contributing cancer risk cancer factor. mTOR promotes cellular growth, which is going to build new muscle tissue a state of anabolism! However, there’s a dark side to mTOR that’s not optimal for longevity! mTor is the master anabolic regulator that organizes many other nutrient sensors, such as insulin, leptin, and insulin-like-growth-factor (IGF-1). Too high mTOR and IGF-1 levels are associated with different types of cancers. If you would like to know more about the mTor’s role in longevity read Autophagy and mTOR – Inducing Supplements for longevity

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References:

  • Dr. Mercola Interviews the Experts – https://articles.mercola.com/sites/articles/archive/2021/03/14/energy-paradox.aspx
  • Berni Canani, R et al. Potential beneficial effects of butyrate in intestinal and extraintestinal diseases, 2011
  • Cani, P, D. Human gut microbiome: hopes, threats and promises, 2018
  • Cantu-Jungles, T, M et al. Potential of Prebiotic Butyrogenic Fibers in Parkinson’s Disease, 2019
  • Clemente, J, C et al. The impact of the gut microbiota on human health: an integrative view, 2012
  • Duncan, S, H et al. Reduced Dietary Intake of Carbohydrates by Obese Subjects Results in Decreased Concentrations of Butyrate and Butyrate-Producing Bacteria in Feces, 2016
  • Hamer, H, M et al. Review article: the role of butyrate on colonic function, 2007
  • Liu, H et al. Butyrate: A double-edged sword for health? , 2018
  • Rivière, A et al. Bifidobacteria and Butyrate-Producing Colon Bacteria: Importance and Strategies for Their Stimulation in the Human Gut, 2016
  • https://atlasbiomed.com/blog/butyrate-foods-butyrate-benefits-and-what-foods-contain-butyrate/
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