Notice all those carbohydrate-rich breads, grains, and pasta on the bottom of the pyramid, with advice to eat 6-11 servi

When I learned more about the macronutrients of the foods I ate and how my body responds to each, I learned to adjust the types of foods I ate to consume more fat and fewer carbohydrates.

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an object attracted by a single point mass, the force of gravity (Fg) is different. The average force, for the point at the center, defines how the object accelerates, meaning that the entire object accelerates as though it were subject to the same overall force. If we subtract that force out (Fr) from every point, the red arrows showcase the tidal forces experienced at various points along the object. These forces, if they get large enough, can distort and even tear individual objects apart. (VITOLD MURATOV / CC-BY-S.A.-3.0)

Nope, not according to science. Actually, it may help you shed a few pounds! And not just the healthy fats in the oils the USDA tells us to avoid. Animal fats, too. Meaning that fatty, skin-on chicken thighs are healthier for you than lean, boneless, skinless chicken breast.

Dr. Fung recommends that for extended fasts, you make and sip bone broth on occasion — for its nutritional value and for hunger relief. Or he suggests “Bulletproof Coffee” in the morning — a yucky-sounding but yummy-tasting blend of coffee, heavy cream, coconut oil, and butter aka a fat bomb. It’ll energize you in the morning and create a feeling of satiation to ward off hunger throughout the day.

Dr. Fung also recommended a low-carb/high-fat diet (aka keto) as a means of adapting my metabolism to use fat for energy rather than carbohydrates. This would, he said, complement fasting to accelerate my weight loss.

In the first few chapters of Dr. Fung’s book, I discovered that his clinic has had wonderful success reversing diabetes within months by reducing visceral fat via fasting programs—from 16:8 fasts to 24, 48, or 72 hours. (The water-fasting record holder lasted over 365 days!)

Contrary to conventional wisdom, reducing you daily caloric intake is one of the worst things you can do to lose weight. When your body realizes that fewer calories are coming in, it adjusts your metabolism downward to function well at that lower-calorie level.

In a study of 135,000 people from 18 different countries, no relationship was identified between fat and cardiovascular disease. A diet high in saturated fat reduced the risk of stroke. To quote from the study:

On August 19 — two days after my diabetes revelation and, by this time, well into Dr. Fung’s book — I resolved to do my first 24-hour fast. This is sometimes referred to as One Meal A Day, or OMAD. What I discovered during that first OMAD validated Dr. Fung’s claim that “hunger is more like an emotion than a state.” Whenever I felt hunger, I drank about 8 ounces of water, and the hunger went away quickly. I made it pretty easily through my first OMAD fast.

Excess carbohydrates and sugars from grains, sweets, and fruits are the culprits. The USDA also fails to mention that high-quality oils — like coconut, extra-virgin olive oil, and avocado oil — are loaded with healthy, life-giving fats and other nutrients. Rather than avoiding them, we need to eat more of them!

And so I did it again. When I weighed in after two days of OMAD, I had lost one pound. Encouraging! I did OMADs and 16:8 fasting on alternate days for the first week. I weighed in with a three-pound weight loss for the week. I was amazed at how easily I adapted to fasting — and its outcome!

And that’s when I started reading “The Keto Reset Diet.” He reiterated much of what I’ve already written here about carbohydrates and fats and their relationship to weight loss, health, and fitness. A key paragraph from the book:

“If you minimize insulin production, it’s nearly impossible to add excess body fat. If you don’t minimize insulin production, though, you will steadily pack on extra fat over the years. The severity of your fat accumulation depends on your unique familial genetics—the luck of the draw. Even if you come from skinny lineage, bad stuff happens inside when you are carb-dependent; becoming fat-adapted is the only true way to steer clear of the metabolic syndrome disease epidemic.”

I prefer to prepare my own meals — so switching over to keto recipes was reasonably painless for me. I bought some ground pork and beef for the first time in, like, forever! I found a rich storehouse of keto recipes online, particularly at what have become my two favorite recipe sites. I’ll share them with you here:

I discovered cooking with meats, healthy oils, nuts, cheeses, and cream — mostly yummy stuff I had avoided for 30 years (thank you, USDA) — was loaded with wonderful flavors and healthy fats.