Low Carb Resources

# Low Carb Resources ## Summary 1. **Stay away from carbohydrates**: Less than 50g (ideally less than 20g) per day. 1. **Prioritize fat over protein**: 60-80% Fat to 20-40% protein by calorie (or 1:1 by weight.) 1. **Prioritize animal based food over plant based food**: Specifically proritize animal based saturated fats over plant based unsaturated oils. ## Where to start? - Start by reading: - It’s the Insulin Resistance, Stupid (part: [1](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-1), [2](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-2), [3](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-3), [4](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-4), [5](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-5), [6](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-6), [7](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-7), [8](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-8), [9](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-9), [10](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-10) ) to get an idea as to how we came to the conclusion that fat and cholesterol are the problem, and how wrong that conclusion is. - Read [Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health](https://www.amazon.com/Good-Calories-Bad-Controversial-Science/dp/1400033462) to understand why carbs are problematic. - Read [The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet](https://www.amazon.com/Big-Fat-Surprise-Butter-Healthy-ebook/dp/B00A25FDUA/ref=sr_1_1?crid=26LUILGY7KVA3&dchild=1&keywords=big+fat+surprise+by+nina+teicholz&qid=1591370282&s=books&sprefix=big+fat+su%2Cstripbooks%2C196&sr=1-1) to understand why saturated fat is good, and all of the seed (vegtable) oils are problematic. - Watch [Ivor Cummins](https://www.youtube.com/playlist?list=PLyYOacyZ1jX6rTUGhOJcfXrXzB6pWOvPq) to understand that cholesterol is not the cause of cardiovascular diseas (diabetes, high blood preasure, insulin resistance). - Read this to get in introduction to why plants are not your friends: [The biggest myth of modern nutrition: healthy plant-based diets](https://medium.com/@kevinmpm/the-biggest-myth-of-modern-nutrition-healthy-plant-based-diets-66ff4061517d) - Read [The Carnivore Code: Unlocking the Secrets to Optimal Health by Returning to Our Ancestral Diet](https://www.amazon.com/Carnivore-Code-Unlocking-Returning-Ancestral/dp/1734640707/ref=sr_1_2?crid=3EJFUYQ6PQ7ND&dchild=1&keywords=carnivore+code&qid=1591370747&s=books&sprefix=carnivo%2Cstripbooks%2C308&sr=1-2) to better understand why taking plants out of your diet may be beneficial for your health. - Good source of how cholesterol works: [https://cholesterolcode.com/](https://cholesterolcode.com/) ## CrossFit - It’s the Insulin Resistance, Stupid (part: [1](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-1), [2](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-2), [3](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-3), [4](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-4), [5](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-5), [6](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-6), [7](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-7), [8](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-8), [9](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-9), [10](https://www.crossfit.com/essentials/its-the-insulin-resistance-stupid-part-10) ) - [Diabetes and Carbohydrate Restriction: Where Are We Now?](https://www.crossfit.com/essentials/feinman-diabetes-and-carbohydrate-restriction-where-are-we-now) ## Video - [Prof. Tim Noakes - 'It's The Insulin Resistance, Stupid!' (Part One)](https://www.youtube.com/watch?v=CJf8e2E5TsM) - [Prof. Tim Noakes - 'It's The Insulin Resistance, Stupid!' (Part Two)](https://www.youtube.com/watch?v=7FcoN_MSxa0) - [Gary Taubes - 'The Case Against Sugar'](https://www.youtube.com/watch?v=E0QvRreX7Gk) --- # Notes