・In January 2026, the American government announced the “Dietary Guidelines for Americans,” which emphasizes high-quality protein and healthy fats, and limits refined carbohydrates,” the main content is that vegetables and fruits are essential, whole grains are just a little bit, and the “carbohydrate-based dietary pyramid” up until now has been easily restructured, and protein and lipids are added to the base (p3)
・About 50% of Americans have pre-diabetes or diabetes · About 75% of adults have chronic diseases · In the conventional food guide pyramid announced in 1992, where about 90% of medical expenses are spent on their treatment, carbohydrates were regarded as the “food group that should be ingested the most” and supported the bottom. Fruits, vegetables, and dairy products and meat were on top of that, and since fats and confectionaries were subject to restrictions as “villains,” food companies introduced new products only due to the “low fat boom” (4)
・It is thought that humans began to consume carbohydrates in earnest after large animals were quietly lost during the last ice age (about 13,000 years ago). My goal is to “review a diet centered on sugar reduction, high fat = carbohydrates, and return lipids to the main energy,” and this is an approach that returns to the diet and environment to which humans in the Paleolithic era were adapted (p10)
・In particular, the effects of a “sugar-free high-fat diet” are likely to come out for middle-aged fat men, and it is not uncommon for people to lose weight just by switching, and if you turn it over, “there is a very small amount of carbohydrates needed by humans.” The blood volume of a healthy person is 4 L at about 1/13 of body weight, and the sugar contained in it is only about 4 g. There is no need to bother taking a lot of good things that only exist (p20)
・In the study, an experiment was conducted in which people lived only on a Paleolithic diet instead of not brushing their teeth for 4 weeks. Despite the fact that the test subjects did not brush their teeth for 4 weeks, which is a condition that they ate meat or fish and had no wheat, potatoes, or dairy products at all, bleeding from their gums decreased just by changing their diet, and periodontal pockets shrunk (p22)
・We modern humans use red meat as the main edible part, but originally large carnivores brought back uneaten bones to caves, ingested protein and lipids from meat adhering to bones, and obtained vitamins, iron, calcium, and magnesium from bone marrow (p25)
・Insulin has the function of converting surplus sugar into glycogen, and also has the effect of storing it in the body as triglycerides when the storage limit is exceeded. The evolutionary steady state of humans is “starvation,” and the mechanism for lowering blood sugar is minimized, and compared to 5 types of hormones that raise blood sugar levels, insulin is the only hormone that lowers blood sugar levels (p29)
・When only calories are reduced, the body determines that it is “hungry” and reduces metabolism to save energy consumption, as a result, it becomes difficult to lose weight and is easy to rebound, and using only calories as an indicator itself causes diet failure (p31)
・Carnivores such as lions have very short intestines in relation to their physical condition and have a structure suitable for carnivorous eating; although the intestines of humans are slightly longer than those, they are not as long as herbivores; rather, they are closer to omnivores than carnivores; humans are not completely decorative or complete carnivores, and are extremely close to carnivores. Gastric acid is also strong and has an excellent ability to break down protein, a carbohydrate-centered diet is just a very recent habit after farming, and people have adapted to a lipid-centered lifestyle in terms of the digestive tract (p40)
・About 8,000 to 12,000 years ago, it is thought that dogs and people began to live together in the subarctic region, and humans caused protein poisoning if they took too much protein, so meat left over eaten centered around the “lipid part” was fed to dogs (p41)
・In order to get out of sugar dependence, another energy source, that is, lipids, is necessary, and in my diet method, emphasis is placed on using animal fats, MCT oil, and fish oil to shift to lipid dependency; what is important is that almost no insulin is secreted during fat intake (p43)
・Omega 3 has an anti-inflammatory effect, and conversely, omega-6 has the effect of promoting inflammation, 1 to 1. In modern diets, vegetable oils tend to be excessive in omega-6 due to heavy use of processed foods (p49)
・The balance between calcium and magnesium is also important, and the ideal is 1 to 1, but modern people tend to have too much calcium, and when magnesium is deficient, the body pulls magnesium from bones, so bones become weak (p50)
・What is important when starting sugar reduction and high fat content (daily carbohydrate intake of 5 g or less) is not to “buy new ingredients,” but to thoroughly remove unnecessary items in the refrigerator or kitchen. Eliminate all salt, vegetable oil, margarine, etc. containing flour, processed foods, and price seasonings (p56)
・As a new seasoning to be prepared, (p57) MCT, which is fish sauce, snow salt, vitamin C powder, MCT oil, grass-fed butter, and gelatin, is a medium chain fatty acid, and has carbon number 8 (capric acid) (p58). What you must not misunderstand is that MCT oil has never been essential, and when ketones are formed, the body uses lipids as the main fuel It can now be done and is no longer required (59)
・ As containing a lot of carbohydrates, calorie-free mayonnaise contains 9 times more carbohydrates than normal, and balanced nutrition diets and sports drinks also contain more carbohydrates. First, use “meat, canned mackerel, eggs, beef fat” as a staple food, and use black tea and beef fat soup with MCT oil on an empty stomach (p61)
・ The best timing for meals is daytime, and since metabolism switches to storage mode at night, it is easier for the same meal to be stored as fat when taken at night. Minimize insulin secretion by adjusting with fat and drinks at night (p75)
・In sugar-free high lipids, beta-hydroxybutyric acid exerts a muscle protection function; when fat is on a winning streak due to beta-oxidation, muscles are maintained without being broken down; however, when only carbohydrate restrictions are applied, bodies lacking carbohydrates break down proteins due to the effects of glucocorticoids, etc., and as a result, muscle mass drops (p83)
・ The main ingredients handled in a sugar-free, high-fat diet are simple meat, fish, eggs, and fat, and all processed products are useless. The image is that in order to avoid additives or things that are harmful to the body, do not modify the ingredients as much as possible and eat them as they are (p109)
・ Mainly beef, pork, horse meat, venison, and lamb, and keep chicken low in omega-6. Grass-fed meat is good because it is rich in omega-3 compared to grain-fed meat. Fish rich in omega, such as salmon, mackerel, and sardines, are good (p110)
・ Fruits are high in carbohydrates, but only avocados are an exception. It is recommended because it has a lot of fat and few carbohydrates, and is also rich in vitamin E, vitamin K, potassium, etc., and is high in nutritional mist (p115)
