Both Abbey And Extreme Diet Debbie Are Registered Dietitians

What The Research Says

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Studies found greater lean body mass loss in individuals following a ketogenic diet. However, since lean body mass contains water, glycogen and muscle protein, it was hard to determine whether lean body mass in the studies meant a loss in muscle protein or water and glycogen.


Studies found that endurance performance, whether it was anaerobic or aerobic was impaired or maintained with a ketogenic diet. Majority of studies used in this review had small sample sizes, no control group or were very short in duration. Because of this, it is still unclear whether endurance performance is enhanced or impaired with a ketogenic diet.


The majority of the studies found that there was no statistically significant difference between the groups when it came to strength performance. Having said that, researchers had a tough time comparing the diets since protein and total energy were not matched.

To date, no studies have evaluated the long term effects of the keto diet on sports performance. That does not mean that the keto diet wont be effective. For now we dont yet have the evidence to draw strong enough conclusions to call it standard best practice.

Youll Lose X Pounds In X Time

Do you have a crystal ball that can accurately predict the future? Neither do I. Neither does anyone offering diet advice. Thats why, when someone claims that youll lose a specific amount of weightor even any weight at allin a certain time frame, you should take that promise with a grain of salt.

Were all different in terms of genetics, life circumstances, activity levels, and preferences. Those variables make it impossible to project how much weight youll lose as a result of an intervention, even if other people have lost weight from that same intervention in the past. Ignore pounds youll lose promises, and focus on how healthy and complete an eating plan is. Just as important, pay attention to how it will make you feel. Is it restrictive? Sustainable? Does it teach you how to prepare and portion food? Does it emphasize fresh, whole foods? If something is just for quick weight loss or it seems too good to be true, thats a big red flag.

Unclear Impact On Heart Health

For cardiovascular markers such as total cholesterol, some mixed results were also observed in alternate-day intermittent fasting. In this study, both LDL and HDL increased, while triglyceride levels decreased. However, other studies show that total cholesterol and LDL decreased or HDL remained the same. Considering these mixed results, clearly we need more human studies on intermittent fasting to get a clear picture on its impact on heart health.

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What The Health Is Rife With Misinformation And Cherry Picked Studies

One of the overarching take home messages is that all meat and animal products cause obesity, cancer, diabetes, heart disease and all-cause mortality. They shift from putting any focus on sugar , and put the blame exclusively on meat. The first thing I can tell you is there is no high quality systematic review that has studied all of these variables at once that concluded with this claim. None. Nutrition research is notoriously hard to do because its impossible to isolate a single food from someones diet and see its effect, just like its impossible to isolate meat as the culprit of disease when there are a variety of other factors at play. One of the physicians attempts to simplify the problem with a bogus cookie analogy . His theory is that its not the sugar in the cookie thats killing us, its specifically the butter and shortening . Thats a bold statement and I would love to see this alleged cookie study where he was able to isolate the butter from the sugar in the cookie, and make that direct causation. There isnt a stupid study because its impossible. Its also incorrect, as we now know that an excess of sugar in the diet also may contributes to a wide range of chronic disease. But alas, absolving sugar and demonizing meat by taking bits of the research that confirm their theory is the overarching theme of this film. They cherry picked the facts. Lets review some of these cherries.

Cancer Vs Keto Diet Review

There is exciting research on the role of a keto diet as a form of treatment for cancer. In one study, the use of a keto diet on patients with advanced cancer was deemed safe, and some evidence suggested it played a role in stabilizing the disease or resulting partial remission. In another study, the keto diet was used as a form of therapy for patients with malignant brain cancer. The study found that the keto diet may carry anti-tumor effects when administered in experimental animal and human brain tumors. The researchers believe this may be due to the reduction in calories. This reduces the circulating glucose needed for tumor growth. It is still unsure whether a keto diet per se plays a role in this or simply calorie restriction. All of this is to say that the research is preliminary, however still promising.

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Trained And Certified By The Original Intuitive Eating Pros

We get numerous requests from around the world from people who want to work with local health care providers. Thats why we created a standardized training and certification program for professionals to help assure the integrity of the Intuitive Eating process.

There are many different professions represented here. You can expect to be guided through the lens of the particular profession of the person with whom you choose to work. Each counselor abides by the scope of practice guidelines laid out for his/her profession. For example, a counselor who is also trained as a psychotherapist, will offer psychotherapy, in addition to Intuitive Eating counseling, or a Registered Dietitian Nutritionist, is qualified to provide medical nutrition therapy, in addition to Intuitive Eating counseling. This concept will follow for each of the health professions represented.

The Keto Diet What This Dietitian Actually Thinks About A Ketogenic Diet For Weight Loss

Medically reviewed by Abbey Sharp, Registered Dietitian , BASc.

I review the pros and cons of the Keto Diet and if it leads to weight loss.

I wasnt planning on writing about the ketogenic diet but that all changed with my recent YouTube video. My girl Abby Langer and I found a hilarious Reddit thread that shared some keto-followers favourite strange but delicious keto-friendly meals and snacks. Lets just say, it was extreme. I was by no means under the impression that everyone on the Keto diet ate that shit. I get why some viewers on youtube maybe thought that and they got PISSED. Like, viciously pissed.

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I decided to share what I ACTUALLY think on all things keto. I want to give you a comprehensive review of the diet so theres no confusion. At the end of the day, haters gon hate but at least I can sleep at night knowing Ive done my due diligence in whole heartedly giving you all the necessary information around this diet.

Lets dive in.

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What The Health On Meat And Cancer

At the start of the film, Kip references the 2015 WHO review that links processed meats to colorectal cancer. Its important to first say that a persons lifetime risk of developing colorectal cancer is 5%, and the review found that if a person eats processed meats every day, their risk would increase by 1%, which comes to a total of 6%. I wouldnt call that link remarkably significant.

Another thing the film loved to do was make the association between smoking and eating meat. It is true that processed meats were placed in the same category as carcinogens like asbestos and tobacco, however they were not making associations in the process. Actually, the studies compiled by the WHO concluded that the only similarities they were making was that the strength of the research linking processed meats to cancer was the same as the strength of the research linking tobacco to cancer. The associations made were only based on the strength of the research and not that they are AT ALL linked. So, no, eating meat is not like smoking a cigarette. And remember the strength of the research only found that your risk of developing colorectal cancer is only increased by 1% if you eat processed meats every day.

This lack of understanding the WHO research was also apparent in the way the media covered the topic. Admittedly, the WHO needed to be a little clearer in the information they were providing because it created a hell of a lotta confusion for consumers.

Things Dietitians Would Like You To Understand About Plant


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A plant-based diet, rich in fruits, vegetables, whole grains, and legumes, is a great way to achieve good health. These foods are full of fiber, rich in vitamins and minerals, free of cholesterol, and low in calories and saturated fat. Those who eat a plant-based diet lower their risk for heart disease, type 2 diabetes, obesity, and other health conditions.. A plant-based diet is rich in vegetables, beans, fruits, whole grains, nuts, and seeds. Vegans dont eat animal products, including dairy and eggs.

Vegetarians dont eat meat but do eat dairy and eggs. Pescatarians eat fish and dairy but no other meat. Thinking about trying out a plant-based diet and want to know more? Here, dietitians Kate Patton, MEd, RD, CSSD, LD, and Julia Zumpano, RD, LD, explore some details that can help you. Again, a plant-based diet is one that emphasizes vegetables, fruits, grains, nuts, seeds, and pulses .

In other words: Anything that doesnt contain meat, fish, eggs, or dairy is. Technically, a plant-based diet means plant foods like vegetables, fruits, whole grains, legumes, and nuts form the foundation of your eating habits, though they arent necessarily the only things you eat. If you choose to include meat, fish or dairy products, give them a.

List of related literature:

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We Need To Eat More Plants

Michael Pollan said it right that we should eat more plants, and I am a firm believer that we could do with a lot more plant-based protein in our diet. When done right, a vegan diet can be super nutritious and can contribute to a healthy lifestyle and healthy environment. But pushing people down that road with fear is just not cool. Youre okay with killing the environment and exposing babies to toxins by eating meat?Hey, I know it works, but Im sure many vegans would not want to be associated with fear and shame. Its important that we come into any decisions about our diet from a place of pleasure and comfort because restricting out of shame has a serious potential to lead to .

What the film doesnt discuss is the impact simply cutting back on meat can do for our health, and maybe even on par with restricting meat completely. Diets like the Mediterranean diet incorporate fish, poultry and some red meat and have done wonders in reducing our risk for several chronic diseases and all-cause mortality. I like the Mediterranean diet, because it focuses more on the quality of protein, fats and carbs instead of going to the extreme by restricting foods you may find pleasurable. A more inclusive diet that still carries pleasure is the type of diet I can get behind. Having said that, if youre comfortable and happy on a fully plant-based diet, then go for it- you do you!

Diet Tips You Should Ignore According To A Registered Dietitian

If you feel like everyones a nutrition expert lately, youre not alone. The sheer amount of diet tips and random nutrition advice online can be overwhelming and confusing, especially because a lot of the time it actually seems to make sense or come with enough anecdotal evidence and testimonials that it starts to feel pretty damn persuasive. The truth is that a lot of this advice is from people who, while eminently qualified to make choices for their own lives and bodies, may are not qualified to be giving health advice to other people. I know, its really frustrating.

Nutrition and weight loss claims are especially ubiquitous, but the good news is that if you know what to look for, you can disregard wide swaths of advice, rather than having to dig deep into the minutiae of every single thing you come across.

Im here to debunk the biggies for you, so you can never wonder about or fall for them again.

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What The Health Review A Dietitians Thoughts On The Netflix Pro

Medically reviewed by Abbey Sharp, Registered Dietitian , BASc.

A What the Health review, a dietitians thoughts on the controversial Netflix documentary promoting a vegan and plant based diet.

The first time I tried to watch What the Health, the new Netflix shock-umentary about the apparent dangers of a meat and dairy based diet, I had to turn it off. I think I got about 5 minutes in while walking on the treadmill before I decided it was making my already least favourite activity even more painful. But alas, I love you guys, so I thought we better get back to the grind and to give you all my honest thoughts, I watched it again. I watched it in detail. I rewatched parts of it. I wanted to pull my eyes out the entire time.

Now, before my plant-based sisters and brothers get upset, let me make this clear. I wasnt mad that they were blatantly pushing a vegan agenda. Im honestly all for enjoying more plant based foods in your diet for a variety of health and environmental reasons. But, I was pissed at the fear-mongering tactics they took, the low blows so to speak that got them the views and buzz all over the world. Here are some of my serious things you should understand before watching What the Health.

What The Health On Growth Hormones & Antibiotics In Food

One of the other major topics discussed around meat and dairy was the use of growth hormones and antibiotics. American and Canadian governments vigorously test the use of antibiotics and hormones and there is a maximum amount that is allowed in livestock. That amount is still well below any dangers associated with it. Interesting factoid here: in Canada, growth hormones are not permitted in animals , so if youre worried buy organic beef or enjoy beef as a treat. Antibiotics are used to treat animals, much like how humans use them. If antibiotics are used in dairy cows then they are separated from the herd and their milk is not used. So, its safe to say that no hormones or meds are found in the milk that we drink. Another factoid: Here in Canada, artificial growth hormone is banned from use in production of both organic and conventional milk because theyve been associated with infertility and some negative effects in humans. So, you can thank your government for some awesome regulations. For more information on the impact of dairy on our health, please check out my 6-part series!

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What Is The Keto Diet

If you havent already jumped on the keto diet bandwagon, Ill give you a brief introduction. Basically, the ketogenic diet is a super high in fat , a super low carbohydrate and moderate in protein . Surely, not the most balanced of diets considering Health Canada your diet should contain 10-35% of protein, 45-65% of carbohydrate and 20-35% of fat. So how to you meet that skewed macronutrient distribution? Well, you load up on keto diet staples like meat, fish, butter eggs, cheese, heavy cream, oils, nuts, avocados, seeds and low carb green vegetables. And you cut out all your go-to carb sources like grains, rice, beans, potatoes, sweets, milk, cereals, and fruits. These kinds of restrictive diets tend to make nutrition professionals like dietitians run for the hills but Im going to give it my honest unbiased account.

May Trigger Disordered Eating

If you are someone with a history of disordered eating or an eating disordered, intermittent fasting may be triggering and not recommended for you. Rather than listening to your internal hunger cues, following a set of rules while intermittent fasting might interfere with your relationship with food.

As discussed, it may also lead to increased hunger which can potentially lead to a binge which may exacerbate existing eating disorder symptoms or the binge-restrict mentality. In addition, a 2016 review found that some intermittent fasting participants experienced a preoccupation with food.

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What The Health Is Over The Top Dramatic

The What the Health directors are also a fan of the dramatics from the creepy horror film music, to putting interviewees in the dark with a shadow-casting spotlight on them. And who could forget the painful imagery of children eating pan fried cigarettes and cigars in hot dog buns. Shock much? Aside from the aesthetics, they also had a wide variety of soundbites that were over the top dramatic. When one physician was asked whether chicken was better than eating red meat, his response was: its a question of whether you want to be shot or hung . Seriously man, give it up!

Dos And Donts Of A Keto Diet

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Dos: Most proteins are fair game with a keto diet, however it is encouraged to enjoy organic, grass-fed or pasture-raised meats. On a keto diet you can enjoy a variety of protein sources such as whole eggs, fatty fish like salmon, seafood, organ meats, steaks, pork, poultry and more.

Donts: While the majority of proteins are okay in a keto diet, any meats or protein sources with added sugars is a no no.


Dos: Fat makes up a huge part of the keto diet because its basically your main fuel. That is why it is encouraged to choose organic and grass-fed whenever possible. Excellent fat sources include olive oil, mayonnaise, coconut oil, butter, lard and other non-hydrogenated or unprocessed oils.

Donts: As long as there are no added sugars to the fat source, most fats are fair game.


Dos: Nuts and seeds are the best snack to fuel your day on a keto diet. Excellent sources include almond butter, flax seeds, macadamia nuts, brazil nuts and pecans.

Donts: Nuts covered in sugar are a no no.


Dos: Enjoy all of the cheese you would like on a keto diet. On top of that other great dairy sources include whole milk, full fat Greek yogurt and cream.

Donts: Avoid yogurts and creamers that are sweetened because they can quickly add to your overall carb count for the day.


Donts: All grains, even whole grains, should be avoided on a keto diet. A high intake of carbs will interfere with ketosis.


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