Friday, March 7, 2014
Scientific Debunk of the 801010 and 30BAD Diets
I just want to do a quick debunking of the 801010 and 30BAD diets with various scientific references. I am just the messenger of Science, my personal opinions are not included. If anyone wants to hate, they can go hate on Science as much as they want.
This debunking is directed at the assumptions made by the 2 diets' founders that their promoted diets are optimal for health that are meant for everyone to follow. In this article that I put together, I will show how such an assumption is not true at all, and that there are healthier ways of eating to follow in order to gain better health.
In order to debunk the 2 diet's feasibility, I will provide many examples of a much healthier way of eating and also to loss weight effectively, so I advise anyone to read through this article thoroughly if they wish to gain such valuable information.
A Quick Summary of the 801010 and 30BAD Diets
What I know about the 801010 diet is that it is based on the daily calorie ratio intake of carbohydrates, fats and protein respectively. It applies to both raw and cooked food diets promoting whole, fresh, ripe, raw and organic foods. The 801010 does not set a minimum amount of calories to consume. The 30BAD diet follows the main principle of the 801010 diet but deviates by aiming for 2500 and 3000 cal minimum for women and men respectively. It also promotes a 'backup plan' that includes refined sugar, cooked starches and foods cooked at very high temperatures(such as pizza).
According to a video explaining the 801010 diet, Doug Graham who is the founder of the diet is seen explaining that the 801010 diet was inspired from a similar 801010 ratio practiced on heart patients to reverse heart disease. However, my opinion is that diets often used for medical purposes may not always be suitable for the healthy mainstream public to follow, although the low GI diet commonly used for diabetic patients has been found suitable for anyone sick or healthy to reduce effects of Glycation.
Practice of Several Logical Fallacies
A diet meant for medical purposes to reduce the effects of a disease may not also be a diet suitable for normal healthy individuals to thrive in. Many diets meant for medical uses require extreme reduction of fats and protein for patients with heart disease and gluten for celiac disease sufferers, however such extreme reduction in such foods does not necessarily apply to normal healthy individual who are not suffering from such diseases. For the 30BAD diet, the assumption that every person has to consume a minimum of 2500 or 3000 cal a day to be healthy or lose weight is not supported by science.
To assume that a diet that was originally used to treat medical conditions is also suitable for anyone else to follow, and to assume that everyone has to consume a certain amount of calories a day is to commit the following logical fallacies:
The fallacy of composition arises when one infers that something is true of the whole from the fact that it is true of some part of the whole (or even of every proper part).
Hasty generalization is an informal fallacy of faulty generalization by reaching an inductive generalization based on insufficient evidence — essentially making a hasty conclusion without considering all of the variables.
An appeal to probability (or appeal to possibility) is the logical fallacy of taking something for granted because it would probably be the case (or might possibly be the case).
The Amount of Fats and Protein in the 801010 Diet As Being Too Low — Fats As Required Carriers For Fat-Soluble Vitamins A, D, E and K
There are micro-nutrients vitamin A, D, E and K that are fat soluble meaning they dissolve in fat rather than water. Such fat-soluble vitamins have been researched and found to have a higher bioavailability or higher absorption by the body when fats/lipids are also consumed with such vitamins.
Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection
The study found that salads eaten with 28grams of fat allowed for greater absorption of cartenoids such as vitamin A. 28 grams of fat is equivalent to 2 tablespoons of fat/oil. Of course, fats from fresh foods such as coconut meat/milk and avocados are better options compared to cold-pressed oils that can go rancid within months from their production date.
There is a study finding Long Chain Triglycerides to be more effective as a carrier for fat-soluble vitamins compared to Medium Chain Triglycerides. This means that MCT fat from coconut oil is less effective as a carrier for fat-soluble vitamins compared to fats/oils that are LCT such as those found in flaxseeds and avocados.
Nanoemulsion delivery systems: influence of carrier oil on β-carotene bioaccessibility.
"The rate and extent of free fatty acid production in the intestine decreased in the order LCT≈MCT≫orange oil; whereas β-carotene bioaccessibility decreased in the order LCT≫MCT>orange oil."
Vitamin E bioaccessibility: influence of carrier oil type on digestion and release of emulsified α-tocopherol acetate.
Could the Lack of Fats in 801010 and 30BAD Have Caused Brittle and Broken Teeth in Many Followers?
The function of the fat-soluble Vitamin A is to maintain healthy teeth and skin. Many 801010 and 30BAD followers have complained of brittle and broken teeth while being on such diets. The lack of fat in the 801010 and 30BAD diets is a prime suspect for their lack of bioavailability of the fat-soluble vitamin A to be well-absorbed by the body, leading to the poor health in teeth.
The fat-soluble vitamin D promotes absorption of calcium. The lack of fats to increase bioavailable vitamin D would lead to malabsorption of calcium, also contributing to poor health in teeth.
The other fat soluble vitamins K and E are for promoting blood clotting and skin health respectively.
(There are many horror stories of broken teeth, hair loss and other scary personal accounts of the 801010 followers posted at the 801010 book's review section at amazon.com. Lots of horror stories are also found at http://30bananasadaysucks.com )
If people take supplements for Vitamin D without the necessary fat as carrier, they may not be properly absorbed by the body. So fats are still needed to be consumed with supplements. This is why vitamin E is often found in oil capsules, and also why the directions for taking multi-vitamin supplements are advised to be done so after meals to aid their absorption with fats found in foods.
There is no current recommended daily allowance(RDA) of fats to serve as vitamin carriers although there is the general RDA for fats to be in the range of 57g to 100g depending on energy expenditure.
The Bioavailability Bugaboo
2 tablespoon of fats(28g) for each meal of the day amounting to 84 grams total is a reasonable estimate for the amount needed as carrier for the fat-soluble vitamins. There are also fats that are already found in whole foods such as nuts and seeds such as walnuts and flaxseeds. Cold-pressed oils have been found to go rancid much sooner than their listed expiry dates so the best option is to consume fats from fresh sources. I personally take 2 tablespoons of whole flax seeds a day for omega 3 although they can also function as carrier for the fat-soluble vitamins. The flax seeds may look really sharp but they really do not scratch the throat at all, they are as harmless as sesame seeds and can be used similarly.
Fats and Protein are Crucial for Various Basic Biological Functions
Many people are unaware of the role of fats/lipids in various biological functions. They assume that fats are just unhealthy and cause disease. While the extreme intake of fats is linked to heart disease, a moderate consumption of fats/lipids is still healthy and required for good health. The RDA for fats lies in the range of 30% that is much higher than 10%.
Lipids/fats are found in every cell of the body similar to protein and are needed for cellular electrical signals to reach their destination. The brain is 60% made up of fat and require essential omega 3 fatty acids to maintain health and intelligence -- the lack of omega 3 fatty acids can indeed make a person mentally stupid and become more susceptible to cult mentality. The myelin lining for brain nerves is made up of fat, the deficient of such a lining can lead to brain-related disease. The body's organs are lined with saturated fat that also acts as buffers for shock absorption. Saturated fat(and cholesterol) is even produced by the body. The word "saturated' in saturated fat just means that it is more dense compared to other fats, it does not necessarily mean it is absolutely harmful.
Lipids are crucial to cell function (such as cellular membrane function)
Protein is needed to maintain hair, skin and nails that are thriving with health and beauty, protein is also found in every cell of the body. 10% protein intake a day is just too low an amount. The RDA for protein is 1g to 1.5g per kg of body weight.
Not All Fats/Oils are Bad
I wrote the following quite a long while ago—
Other health diet preachers who have appeared in food documentaries have gotten the biased view that all oils are detrimental for the endothelial cells in the blood vessels but this is not true, it is only olive oil that has been found to pose such a problem.
There is science research that has found olive oil to be able to dilate blood vessels possibly due to the polyphenols that have an astringent effect. So people who have problems with their blood vessels might be wise to avoid olive oil and take other kinds of fat.
Dr Vogel's research properly explains how olive oil can significantly injure the endothelium and that the effects of other oils used in the research such as canola oil had insignificant effects on the endothelium.
"The olive oil meal caused vessels to constrict by 34%, whereas the canola oil and salmon meals caused insignificant changes in blood vessels, Vogel reports. Because such constrictions injure the blood vessels' endothelium, they contribute to heart disease."
Since Dr Vogel's research has found that oils such as canola "caused insignificant changes in blood vessels", other oils such as flaxseed and hemp oils should be alright to consume. Oils rich in omega 3 has been found to improve endothelium function.
Effect of omega-3 fatty acids supplementation on endothelial function: a meta-analysis of randomized controlled trials
"Supplementation of omega-3 fatty acids significantly improves the endothelial function without affecting endothelium-independent dilation."
The Low Ratio of Fats and Protein in 801010 and 30BAD Does Not Promote Healthy Appetite Management
A higher percentage of protein intake of 15% has been found by researchers to reduce calorie consumption. Those who wish to control their appetite to lose weight may find the increase to 15% protein to be helpful. The current RDA for protein is also in the range of 15%.
"A multidisciplinary team of researchers, including those from the School of Biological Sciences, the School of Molecular Bioscience and the Boden Institute of Obesity, Nutrition and Exercise at the University of Sydney, has shown that people on a 10 percent protein diet will eat more snacks between meals and consume significantly more calories in total compared with people on a 15 percent protein diet."
The low 10% protein in the 30BAD diet might be the reason why many of their followers tend to easily over-eat non-stop without any 'safety barrier' in place.
Medium Chain Triglyceride, Fatty Acid Found in Coconut Oil Has Been Found to Induce Weight Loss
The medium chain triglycerides in coconut oil has been found to increase metabolism for effective weight loss. The MCT in coconut oil is more easily metabolized by the body compared to long chain triglycerides found in other types of fats/oils.
Eating fats from coconut oil and avocado has been found to create a better sense of fullness/satiety leading one to eat less calories overall.
Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil
Overfeeding with medium-chain triglyceride diet results in diminished deposition of fat.
Medium-chain fatty acid nanoliposomes suppress body fat accumulation in mice.
Medium chain fatty acid metabolism and energy expenditure: obesity treatment implications.
Medium-chain triglycerides are advantageous in promoting weight loss although not beneficial to exercise performance.
I recently tried some coconut oil and found my body and face getting warm at night. So I am certain the thermogenesis effect from coconut oil really works. But since I am more focused on gaining weight rather than losing weight, I would not be using much coconut oil perhaps I would use it for making vegan ice-cream in the future.
Extra Virgin coconut oil can be expensive, the brand I bought from the Indian shops is called Nirapara imported from India and costs 1/6 of the price at $6.50(US$5.40) for 1 litre. Although it was not stated to be extra virgin or organic, the oil is very strong of coconut flavor and scent that is the norm for extra virgin coconut oil, so it seems to be extra virgin coconut oil. I have also bought extra virgin coconut oil priced at $8.90 for 100ml so I know how the extra virgin coconut oil tastes and smell like. Coconut oil is a clear liquid at room temperature(28 degC and above) in Singapore where I live, it becomes a white solid when room temperature goes below 25 degC in cold temperate countries.
How to Make Virgin Coconut Oil
The REAL Way to Induce Thermogenesis For Weight Loss
Real Thermogenesis done in Asia is done by eating chili and unsweetened soya milk. Trying to trigger thermogenesis from eating plenty of carbs is not even 10% of a half-ass method.
Combined medium-chain triglyceride and chili feeding increases diet-induced thermogenesis in normal-weight humans.
Postprandial thermogenesis in lean and obese subjects after meals supplemented with medium-chain and long-chain triglycerides.
Research on the nutritional characteristics of medium-chain fatty acids.
"Medium-chain fatty acids (MCFA) have attracted attention as part of a healthy diet, because they are absorbed and transported directly into the liver via the portal vein, metabolized rapidly by beta-oxidation, and increase diet-induced thermogenesis."
Judge By Results Not By Theory?
A picture speaks a thousand words. Supermodel with undeniably glowing and youthful skin takes 56 grams of dietary coconut oil a day.
Fats with Medium Chain Triglycerides Promote Anti-Aging And Prevents Diabetes
Medium chain triglycerides (MCT) in aging and arteriosclerosis.
"The Demographic Yearbook of the United Nations (1978) reported that Sri Lanka has the lowest death rate from ischemic heart disease. Sri Lanka is the only of the countries giving reliable data where coconut oil (containing over 50% medium chain fatty acids) is the main dietary fat."
Medium Chain Triglycerides (MCTs)
Beneficial Effects on Energy, Atherosclerosis and Aging
Dietary substitution of medium-chain triglycerides improves insulin-mediated glucose metabolism in NIDDM subjects.
Salt is Not Toxic
What else do I need to address in regards to the 2 diets? There is some silly rumour saying that salt is toxic, inorganic and therefore not usable by the body. These are just false rumours made up by those who never studied or researched biochemistry.
Sodium is an electrolyte that helps to transmit electrical signals for a healthy neurological system preventing low blood pressure and kidney failure among other things. It is one of the most important substances for the body.
How a Sodium Electrolyte Imbalance Can Effect Your Health
The major electrolytes: sodium, potassium, and chloride.
Sodium chloride is readily dissoluble in water(h20). Once salt or sodium chloride reacts with water(h20), the water molecules separate the sodium from the chloride. The separated sodium is then usable by the body.
The soil today contains very little minerals like sodium, so one has to supplement if there is a deficiency. The RDA is between 1500mg to 2000mg.
Something has to be 'inorganic' in order to be a mineral. Organic just means being something from a living organism. There is no need to be afraid of 'inorganic' minerals.
Take a look at B. and figure 7.17 to see how sodium chloride is easily broken down with simple water—