Achieving Metabolic Health Through Four Key Dietary Principles

Many different diets have emerged over the years, such as Atkins, Ketogenic, and Mediterranean among others. At metabolichealth.com, we don’t promote a singular diet for all. Instead, we acknowledge multiple nutritional pathways that can foster improved metabolic health. Knowing that no universal dietary method suits everyone, we emphasize four key dietary principles which have consistently shown beneficial effects on metabolic health in scientific literature. It’s high time these principles became the foundation of mainstream nutritional advice.

Carbohydrate Restriction

The practice of limiting carbohydrate intake is a common feature in many successful diets. This approach helps individuals manage their insulin levels and mitigate insulin resistance.

Understanding Carbohydrates in the Diet and Their Impact on Insulin

Carbohydrates, along with proteins and fats, are one of the three macronutrients that provide energy to our bodies. They are found in a wide range of foods, including grains, fruits, vegetables, and dairy products. When consumed, carbohydrates are broken down into glucose, which increases blood sugar levels. In response, the pancreas releases insulin, a hormone that helps cells absorb glucose for energy production or storage (Wright & Aronne, 2012)[1].

However, insulin resistance can develop when cells stop responding effectively to insulin. This forces the pancreas to produce more insulin to keep blood sugar levels in check. Over time, this can lead to elevated insulin levels (hyperinsulinemia) and impaired glucose tolerance, both of which are associated with an increased risk of type 2 diabetes and other metabolic disorders (Samuel & Shulman, 2012)[2].

The Science Behind Carbohydrate Restriction in our Diet

Carbohydrate restriction seeks to reduce the body’s insulin demand by decreasing carbohydrate intake, helping control blood sugar levels and improve insulin sensitivity. Bazzano et al. (2014) found that participants on a low-carbohydrate diet saw a significant decrease in insulin levels and improved insulin sensitivity compared to those on a low-fat diet[3]. These findings imply that carbohydrate restriction can effectively prevent insulin resistance and enhance metabolic health.

Weight Regulation and the Role of Insulin in our Diet

Insulin plays a pivotal role in weight regulation. It facilitates fat storage and inhibits the breakdown of fat (Wright & Aronne, 2012)[1]. High insulin levels can hinder weight loss as it prevents the body from utilizing stored fat for energy. By reducing carbohydrate intake, individuals can decrease their insulin levels, thereby promoting the use of stored fat for energy and facilitating weight loss.

Weight Loss Through Carbohydrate Restriction in Your Diet

Numerous studies have proven the efficacy of low-carbohydrate diets for weight loss. For instance, a meta-analysis by Bueno et al. (2013) revealed that low-carbohydrate diets resulted in greater weight loss compared to low-fat diets[4]. In another study, Shai et al. (2008) found that participants on a low-carbohydrate diet lost the most weight after two years compared to those on a Mediterranean or low-fat diet[5].

Apart from reducing insulin levels, low-carbohydrate diets are typically higher in protein, which can increase satiety, decrease hunger, and enhance metabolism – all contributing factors to weight loss (Leidy et al., 2015)[6].

Improved Metabolic Health Through a Diet Centered on Carbohydrate Restriction

Beyond weight loss, limiting carbohydrate intake has also been linked to other improved metabolic health indicators. Volek et al. (2009) discovered that a low-carbohydrate diet resulted in significant improvements in blood lipid profiles, including higher high-density lipoprotein (HDL) cholesterol levels and lower triglycerides, compared to a low-fat diet[7]. These improved lipid profiles are associated with a decreased risk of cardiovascular disease.

Carbohydrate Restriction in the Diet and Blood Pressure

Another advantage of limiting carbohydrates is its impact on blood pressure. In a study by Forsythe et al. (2008), participants on a low-carbohydrate diet experienced significant reductions in both systolic and diastolic blood pressure compared to those on a low-fat diet[8]. Reduced blood pressure is linked to a lower risk of stroke and heart disease.

Lowering Inflammation through Carbohydrate Restriction in the Diet

Carbohydrate restriction can also affect inflammation, a significant factor in chronic disease development. Ruth et al. (2013) found that participants on a low-carbohydrate diet had lower levels of C-reactive protein, a marker of inflammation, compared to those on a low-fat diet[9]. Lower inflammation can lead to a reduced risk of chronic diseases like cardiovascular disease, type 2 diabetes, and certain cancers.

Implementing a Diet Based on Carbohydrate Restriction

Introducing carbohydrate restriction into your diet requires reducing carbohydrate-rich foods and substituting them with nutrient-dense, low-carbohydrate alternatives. Prioritize high-quality carbohydrates – whole, unprocessed foods with a low glycemic index (GI). These foods lead to a slower, more gradual increase in blood sugar levels, helping maintain stable insulin levels and prevent insulin resistance (Jenkins et al., 2002)[10].

Here are some practical tips for a carbohydrate-restricted diet:

• Substitute refined carbohydrates (e.g., white bread, pasta, rice, breakfast cereals) with lower glycemic index carbs.
• Choose non-starchy vegetables (e.g., leafy greens, broccoli, cauliflower) over starchy ones (e.g., potatoes, corn).
• Opt for lower-sugar fruits (e.g., berries, apples) over high-sugar ones (e.g., grapes, bananas).
• Include healthy protein sources (e.g., lean meats, fish, eggs) and fats (e.g., nuts, seeds, avocado) in your diet.

In conclusion, carbohydrate restriction is a crucial aspect of many successful diets. It aids in insulin control, prevents insulin resistance, enhances metabolic health, promotes weight loss, and reduces the risk of chronic diseases. By focusing on whole, unprocessed, low-GI foods, you can maximize the benefits of a carbohydrate-restricted diet.

Seed Oil Reduction

Reducing seed oil intake is an important strategy in many effective diets. High in linoleic acid, seed oils are linked to negative impacts on cardiovascular health, inflammation, and immune function. When we limit seed oil consumption and opt for healthier alternatives, we can enhance overall health.

Delving into Seed Oils and Linoleic Acid in the Diet

Seed oils or vegetable oils come from plant seeds like soybean, corn, sunflower, and canola. They’re common in processed foods and cooking. Linoleic acid, an omega-6 polyunsaturated fatty acid (PUFA), is a major component of seed oils.

Despite omega-6 fatty acids being essential for several physiological functions, excessive linoleic acid intake, especially from seed oils, has detrimental health effects. Imbalances between omega-6 and omega-3 fatty acids in modern diets contribute to chronic inflammation and increased chronic disease risk (Simopoulos, 2016)[11].

Unveiling the Science Behind Seed Oil Reduction

By reducing seed oil consumption, we can limit linoleic acid intake and replace it with healthier fat sources. This dietary approach can mitigate the harmful effects linked to excessive linoleic acid intake.

Seed Oils in the Diet and Cardiovascular Health

High linoleic acid intake from seed oils can increase cardiovascular disease risk. Ramsden et al.’s (2016) meta-analysis found that replacing saturated fats with linoleic acid-rich seed oils increased coronary heart disease and death risk[12]. However, studies show that replacing seed oils with monounsaturated fats like olive oil, or omega-3 rich fats like fish oil, can reduce cardiovascular events (Estruch et al., 2018; Hu et al., 2019)[13][14].

The Role of Seed Oil in Inflammation

Excessive linoleic acid intake can trigger inflammation, a key factor in chronic disease development. Fritsche’s (2008) study found high linoleic acid intake increased pro-inflammatory eicosanoids production and chronic inflammatory diseases risk[15]. By reducing seed oil consumption, we can mitigate inflammation and lower associated health conditions risk.

Seed Oil’s Impact on Immune Health

Seed oils also affect immune function. Wannamethee et al.’s (2004) study discovered that high linoleic acid intake increased asthma risk, a chronic inflammatory airway disease[16]. Limiting seed oil intake may improve immune function and reduce immune-related diseases risk.

Embracing Whole Foods Over Processed Foods in Your Diet

One effective strategy for reducing seed oil intake involves replacing processed foods with real, whole foods. Processed foods often contain seed oils, used for their low cost and long shelf life. By choosing nutrient-dense, whole foods like lean meats, vegetables, fruits, and nuts, we can reduce exposure to linoleic acid from seed oils.

Leverage Healthier Cooking Oils in Your Diet

Mindfulness of the oils used for cooking is another key aspect of reducing seed oil intake. We should avoid seed oils and substitute them with healthier, low linoleic acid fats. Healthier alternatives for cooking include:

• Ghee: A form of clarified butter, ghee is rich in saturated fats and has a high smoke point, making it suitable for cooking at high temperatures.
• Butter: Like ghee, butter is also rich in saturated fats and can be used for cooking, although it has a lower smoke point compared to ghee.
• Beef tallow: Rendered beef fat, beef tallow is another excellent alternative for cooking, as it is low in linoleic acid and has a high smoke point.
• Coconut oil: Coconut oil is a suitable alternative to seed oils for cooking purposes, as it has a relatively low linoleic acid content and a high smoke point.
• Olive & Avocado Oils: Olive and avocado oils have long been touted for their numerous health benefits, owing to their high monounsaturated fat content and antioxidant properties. However, recent studies have revealed that a majority of these oils may be adulterated with seed oils[17 & 18 Frankel et al., 2010; Wang et al., 2020], which can compromise their nutritional value and even make them harmful to our health. With this in mind, it may be prudent to limit or eliminate the use of these cooking oils in favor of the first four options provided.

The Importance of Choosing the Right Meats in Your Diet

Our meat choices significantly impact our linoleic acid intake. Understanding the relationship between the number of stomachs an animal has and the associated linoleic acid amount in its meat can help us minimize linoleic acid intake and promote optimal health.

Ruminant Animals in Diet

Animals with multiple stomachs, such as cows, tend to have lower linoleic acid content in their meat. The complex fermentation process in their stomachs facilitates efficient plant material breakdown and fatty acid synthesis. The microorganisms in their stomachs can convert dietary linoleic acid into other fatty acids like conjugated linoleic acid (CLA), offering potential health benefits. Consequently, ruminant meat generally contains less linoleic acid than meat from monogastric animals.

Monogastric Animals in Diet

Chickens and pigs, with single-chambered stomachs, are less efficient at breaking down plant materials and synthesizing fatty acids compared to ruminant animals. Their digestive systems aren’t well-equipped to convert linoleic acid into other fatty acids. As a result, the meat of monogastric animals tends to have a higher linoleic acid content.

To reduce linoleic acid intake from animal meats, consider adding more meat from ruminant animals to your diet. Grass-fed beef, lamb, and goat are good choices, as they are lower in linoleic acid and higher in beneficial fatty acids like omega-3s and CLA.

When consuming monogastric animal meats, choose foods like regeneratively farmed chicken or pork. When these animals eat what they’re naturally inclined to (ex. chickens eat bugs), their meat contains less linoleic acid. Additionally, include wild-caught fish in your diet to increase your omega-3 fatty acid intake and balance the ratio of omega-6 to omega-3 fatty acids.

In conclusion, reducing seed oil intake is a pivotal aspect of many successful dietary strategies. It helps minimize linoleic acid intake, associated with negative impacts on cardiovascular health, inflammation, and immune function. By replacing processed foods with real, whole foods and being mindful of the oils used for cooking, individuals can reduce their seed oil consumption and improve overall health. Prioritizing healthier fat sources like ghee, butter, beef tallow, and coconut oil can maximize the benefits of this dietary approach.

Avoiding Corn, Soy, and Grains

Ever considered the dark underbelly of commonly praised dietary staples like corn, soy, and grains? You’re not alone if you’ve only heard of their benefits from mainstream nutrition channels. But what if there’s more to the story? A tale that involves monetary incentives, corporate interests, and potentially your deteriorating health?

The GMO Dilemma: Unnatural Optimization?

Genetically Modified Organisms (GMOs) have pervaded our food supply, offering high yields at lower costs, but what about the long-term health risks? These crops are often genetically altered to resist pests, but at what cost? Could we be the pests they’re ultimately harming?

The Glyphosate Gambit: A Pesticide Too Far?

Glyphosate, a commonly used pesticide on these crops, has been declared “probably carcinogenic” by the World Health Organization. Yet, these crops are still engineered to withstand high doses of this chemical. Coincidence or collusion?

The Carbohydrate Conspiracy: Fueling Inflammation and Disease?

Corn, grains, and soy are notably high in carbohydrates, which, as we’ve discussed, can contribute to insulin resistance and inflammation. Are these the crops that the government subsidizes purely by chance, or is there a financial motivation behind promoting foods that lead us down the path to chronic illness?

Questionable Financial Incentives: Following the Money Trail

Subsidies and monetary incentives favoring the production of these crops raise uncomfortable questions. Are we being herded towards these options not because they’re good for us, but because they’re good for big agriculture and, subsequently, pharmaceutical companies that treat diet-induced ailments?

The Safe Bet: Organic and Non-GMO Choices

Given these unsettling questions, it might be best to opt for organic, non-GMO options whenever you can. Remember, your health is too important to leave to chance—or to those who may profit from your dietary missteps.

In summary, while corn, soy, and grains are often portrayed as healthy options, their high carbohydrate content, the questionable use of GMO technology, and the prevalent use of pesticides like glyphosate warrant skepticism. Be mindful and opt for alternatives that are organic and non-GMO, and don’t fall prey to potential financial motives that could be compromising your health.

Energy Optimization

Energy optimization is a personalized approach to adjusting an individual’s diet to meet their unique energy needs. This process is influenced by numerous factors like age, gender, weight, activity level, and health objectives. A vital part of energy optimization is to find an ideal balance of macronutrients – carbohydrates, fats, and proteins. This strategy ensures your body has ample fuel for all its functions, preventing excessive calorie intake that could lead to weight gain and related health issues (Institute of Medicine, 2005)[19].

Cutting Carbohydrates in Your Diet for Energy Optimization

As noted in Principle 1, one popular tactic for energy optimization is reducing carbohydrate intake, particularly in diets aimed at weight loss or blood sugar control. Lowering carbohydrate intake can facilitate weight loss by encouraging fat burning and decreasing insulin levels. This change helps the body utilize stored fat for energy more efficiently. However, when you reduce carbohydrates, it’s crucial to substitute them with alternate energy sources, primarily fats, to ensure your body has adequate fuel.

Achieving Fat Balance: Reduce Omega-6 and Increase Omega-3 Intake in the Diet

As you increase your fat intake to compensate for decreased carbohydrates, you must consider the types of fats you consume. A critical aspect of this is to limit omega-6 fatty acids, abundant in seed oils, while concentrating on consuming fats rich in omega-3 fatty acids. This dietary balance of omega-6 to omega-3 fatty acids significantly affects inflammation levels and overall health.
Omega-6 fatty acids, notably linoleic acid, are predominant in seed oils such as soybean, corn, sunflower, and canola oil. While these fatty acids are necessary in small amounts, excessive intake of omega-6 fatty acids, especially compared to omega-3 fatty acids, can lead to increased inflammation and a higher risk of chronic diseases (Simopoulos, 2002)[20].

On the other hand, omega-3 fatty acids, found in foods like fish, fish oil, flaxseeds, and macadamia nuts, have anti-inflammatory properties and are associated with various health benefits. Therefore, it’s essential to prioritize consuming omega-3 rich fats when increasing fat intake as a replacement for carbohydrates.

Practical Strategies for Achieving a Balanced Fat Intake

To attain optimal fat intake and establish a healthier balance of omega-6 and omega-3 fatty acids in your diet, consider the following strategies:

Replacing Seed Oils in your Diet with Healthier Alternatives

Swap seed oils with healthier fat sources such as coconut oil, which is lower in omega-6 fatty acids. Also, consider using grass-fed butter or ghee for cooking. These fats are nutrient-rich, low in omega-6 fatty acids, and suitable for high-temperature cooking due to their higher smoke point.

Incorporating Omega-3 Rich Foods into Your Diet

Increase your omega-3 fatty acid intake by prioritizing the consumption of fatty fish like salmon, mackerel, sardines, and herring. Also, consider adding plant-based omega-3 sources such as walnuts and chia seeds to your diet.

Considering Omega-3 Supplementation as Part of Diet

If you struggle to consume enough omega-3 fatty acids through food sources, fish oil supplements can be a beneficial addition to your diet. Choose a high-quality product that has been third-party tested for purity and potency.

Limiting Processed and Fried Foods in Your Diet

Processed and fried foods often contain unhealthy fats, including omega-6 fatty acids from seed oils. By reducing consumption of these foods and focusing on whole, unprocessed foods, you can naturally lower your intake of omega-6 fatty acids and promote a healthier balance.

Monitoring Fat Intake in the Diet

To ensure your fat intake is optimized, consider tracking your macronutrient consumption using a food diary or smartphone app. This practice can help you maintain a proper balance of fats in your diet and make adjustments as needed to meet your specific health goals.

Common Elements of Effective Diets

In addition to a focus on balancing omega-6 and omega-3 fatty acids, effective diets share several other key characteristics, which include:

• Emphasis on whole, unprocessed foods: Effective diets prioritize the consumption of whole, nutrient-dense foods such as fruits, vegetables, high-quality proteins, and healthy fats, which provide essential vitamins, minerals, and other nutrients required for optimal health.
• Adaptability and individualization: Effective diets are flexible and can be adapted to meet an individual’s unique needs, preferences, and lifestyle. This adaptability is crucial for long-term success and adherence to the diet.

When cutting carbohydrates and increasing fat intake, it’s essential to minimize the consumption of omega-6 fatty acids, primarily found in seed oils, and focus on consuming fats high in omega-3 fatty acids, which have numerous health benefits. By implementing strategies to balance fat intake and prioritize whole, unprocessed foods, individuals can optimize their diet for long-term health and success.

Fasting

Fasting is a dietary practice that involves abstaining from food for a specific period. Different fasting methods exist, including intermittent fasting (IF), time-restricted feeding (TRF), and prolonged fasting. Each method has its own protocols and potential health benefits.

Intermittent Fasting (IF)

• 16/8 method: Fasting for 16 hours and consuming food within an 8-hour window.
• 5:2 method: Eating normally for five days and restricting caloric intake to 500-600 calories on two days (Patterson & Sears, 2017)[21].

Time-Restricted Feeding (TRF)

Limiting food intake to a specific time window each day, typically ranging from 6 to 12 hours (Chaix et al., 2019)[22].

Prolonged Fasting

Complete abstinence from food for 48 hours or longer, requiring medical supervision (Cahill Jr, 2006)[23].

Health Benefits of Fasting

Fasting offers a range of health benefits, including weight loss, improved metabolic health, and cellular repair through autophagy.

Weight Loss

Fasting creates a calorie deficit and promotes fat burning, leading to weight loss (Harris et al., 2018)[24].

Improved Metabolic Health

Fasting improves insulin sensitivity, reduces blood sugar levels, and lowers inflammation, reducing the risk of chronic diseases such as type 2 diabetes and cardiovascular disease (Longo & Mattson, 2014)[25].

Cellular Repair and Autophagy

Fasting stimulates autophagy, a process that breaks down and recycles damaged cellular components, contributing to cellular health and longevity (López-Otín et al., 2016)[29].

Practical Considerations for Fasting

Incorporating fasting into an effective diet requires careful consideration and adherence to certain practices.

• Choose a Fasting Method: Select a fasting method that suits your lifestyle, health goals, and preferences.
• Gradually Increase Fasting Duration: Start with shorter fasting periods and gradually increase duration as your body adapts.
• Stay Hydrated: Drink plenty of water and calorie-free beverages to stay hydrated during fasting periods.
• Prioritize Nutrient-Dense Foods: Break your fast with whole, nutrient-dense foods that provide essential nutrients for optimal health.
• Listen to Your Body: Pay attention to your body’s response to fasting and adjust your fasting schedule accordingly.
• Combine Fasting with Regular Physical Activity: Regular exercise complements fasting and supports overall health, weight management, and mental well-being.

Fasting can play a significant role in effective diets, offering benefits such as weight loss, improved metabolic health, and increased longevity. By understanding different fasting methods and incorporating practical considerations, individuals can optimize their diet for long-term success and well-being. Consistency, adherence to dietary guidelines, and a holistic approach to wellness are essential for achieving health goals and improving quality of life.

References

Carbohydrate Restriction in Diet Fundamentals References:

• [1] Wright, C. S., & Aronne, L. J. (2012). Causes of obesity. Abdominal Imaging, 37(5), 730-732. Link
• [2] Samuel, V. T., & Shulman, G. I. (2012). Mechanisms for insulin resistance: common threads and missing links. Cell, 148(5), 852-871. Link
• [3] Bazzano, L. A., Hu, T., Reynolds, K., Yao, L., Bunol, C., Liu, Y., … & He, J. (2014). Effects of low-carbohydrate and low-fat diets: a randomized trial. Annals of internal medicine, 161(5), 309-318. Link

Carbohydrate Restriction in Diet Comparison References:

• [4] Bueno, N. B., de Melo, I. S., de Oliveira, S. L., & da Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. The British Journal of Nutrition, 110(7), 1178-1187. Link
• [5] Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D. R., Witkow, S., Greenberg, I., … & Tangi-Rozental, O. (2008). Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. New England Journal of Medicine, 359(3), 229-241. Link
• [6] Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., … & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S-1329S. Link
• [7] Volek, J. S., Sharman, M. J., Forsythe, C. E., & Phinney, S. D. (2009). Comparison of a low-carbohydrate and low-fat diet on lipoprotein subclasses in overweight and obese adults. Nutrition & metabolism, 6(1), 1-9. Link
• [8] Forsythe, C. E., Phinney, S. D., Fernandez, M. L., Quann, E. E., Wood, R. J., Bibus, D. M., … & Volek, J. S. (2008). Comparison of low fat and low carbohydrate diets on circulating fatty acid composition and markers of inflammation. Lipids, 43(1), 65-77. Link
• [9] Ruth, M. R., Port, A. M., Shah, M., Bourland, A. C., Istfan, N. W., Nelson, K. P., … & Apovian, C. M. (2013). Consuming a hypocaloric high fat low carbohydrate diet for 12 weeks lowers C-reactive protein, and raises serum adiponectin and high density lipoprotein-cholesterol in obese subjects. Metabolism, 62(12), 1779-1787. Link
• [10] Jenkins, D. J., Kendall, C. W., Augustin, L. S., Franceschi, S., Hamidi, M., Marchie, A., … & Axelsen, M. (2002). Glycemic index: overview of implications in health and disease. The American Journal of Clinical Nutrition, 76(1), 266S-273S. Link

Seed Oil Reduction in Diet References:

• [11] Simopoulos, A. P. (2016). An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients, 8(3), 128. Link
• [12] Ramsden, C. E., Zamora, D., Majchrzak-Hong, S., Faurot, K. R., Broste, S. K., Frantz, R. P., … & Hibbeln, J. R. (2016). Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73). BMJ, 353, i1246. Link
• [13] Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., … & Martínez-González, M. A. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine, 378(25), e34. Link
• [14] Hu, Y., Hu, F. B., & Manson, J. E. (2019). Marine Omega-3 supplementation and cardiovascular disease: An updated meta-analysis of 13 randomized controlled trials involving 127,477 participants. Journal of the American Heart Association, 8(19), e013543. Link
• [15] Fritsche, K. L. (2008). Too much linoleic acid promotes inflammation—Doesn’t it?. Prostaglandins, Leukotrienes and Essential Fatty Acids, 79(3-5), 173-175. Link
• [16] Wannamethee, S. G., Lowe, G. D., Rumley, A., Bruckdorfer, K. R., & Whincup, P. H. (2004). Associations of vitamin C status, fruit and vegetable intakes, and markers of inflammation and hemostasis. The American Journal of Clinical Nutrition, 79(3), 454-460. Link
• [17] Frankel, E. N., Mailer, R. J., Shoemaker, C. F., Wang, S. C., & Flynn, J. D. (2010). Tests indicate that imported “extra virgin” olive oil often fails international and USDA standards. UC Davis Olive Center. Link
• [18] Wang, S., Unger, S., Duncan, S. E., & O’Keefe, S. F. (2020). Quality and purity of commercial avocado oil. Food Control, 112, 107108. Link

Energy Optimization in Diet References:

• [19] Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. The National Academies Press. Link
• [20] Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365-379. Link

Fasting as Part of Diet References:

• [21]Patterson, R. E., & Sears, D. D. (2017). Metabolic Effects of Intermittent Fasting. Annual review of nutrition, 37, 371-393. Link
• [22] Chaix, A., Zarrinpar, A., Miu, P., & Panda, S. (2019). Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges. Cell metabolism, 29(1), 6-16. Link
• [23] Cahill Jr, G. F. (2006). Fuel metabolism in starvation. Annual review of nutrition, 26, 1-22. Link
• [24] Harris, L., Hamilton, S., & Azevedo, L. B. (2018). Intermittent fasting interventions for the treatment of overweight and obesity in adults: a systematic review and meta-analysis. JBI database of systematic reviews and implementation reports, 16(2), 507-547. Link
• [25] Longo, V. D., & Mattson, M. P. (2014). Fasting: molecular mechanisms and clinical applications. Cell metabolism, 19(2), 181-192. Link
• [26] López-Otín, C., Galluzzi, L., Freije, J. M., Madeo, F., & Kroemer, G. (2016). Metabolic control of longevity. Cell, 166(4), 802-821. Link