Revealing research has indicated the

long established American diet of low saturated fat,

extensive unsaturated fat, high grain and starch
consumption is causing the current epidemics of Heart
Disease and Type II Diabetes. My previous experience
in the field includes an Associates level education in
Kinesiology and Wellness, past certification in The
American Aerobic Association International and
International Sports Medicine Association or
AAAI/ISMA Fitness as a personal fitness trainer, former
assistant to a collegiate Athletic Training director and
an Associates level education in Biological and Cultural
Anthropology.
Real McCoy
Diet
Low Carb High Fat
Approach for Vascular
and Hypoglycemic
Conditions.
Patrick A. McCoy
This diet is the culmination of well over a decade of research in my own personal goal of
longevity and health. A mixture of both personal experimentation as well as hard science has
gone into the creation of this diet, and like myself, it is designed for people that were suffering
from the two biggest afflictions of the modern age, Heart Disease and Type II Diabetes. Both of
these are essentially the result of two major components: genetics and diet. This diet addresses
both of the aforementioned factors with diet that is livable and must be livable if we are to
survive into old age with effective health and wellbeing. The diet does go beyond what you eat,
and really must be incorporated to a necessary lifestyle change that is vastly different but is still
manageable in this urban age. This however, is not a fad diet meant to exclude you from
everyday life. You can still eat out at restaurants, and with just a little bit of education and
choosing the right food. Majorly, you have to know what you are putting into your body, and
understand most of what is being fed us is low-grade dog food to the rest of the rest of the
civilized planet. The decisions of our leadership in the past (and still does) is slowly killing us,
and costing us billions in healthcare every year. It is preventing us from having enjoyable lives,
and the stamina to live as human beings should. The best part, however, is it is completely in
our control, if one simply has the will and courage to take the necessary steps.

The first and most important step of making an evolutionary change is the proper
research and education. One needs to be up on the latest research on health and wellness, but
only from the most reputable sources. Fad diet creators, even those with degrees, still must be
under review for scrutiny. Doctors and masters degree holders in advanced health often lack
education on what is necessary to substantiate their claims. They could even be publishing
cherry picked data, inferred data, or making false correlations. Being scientifically literate or
having a friend with knowledge in the field of Health and Wellness is necessary to make heads
or tails of the claims out there.
For example, a major contributor of The Paleo Diet, Dr. Loren Cordain, appears on the
surface to be a competent nutritionist. However when comparing his claims to his actual
education, his authority falls apart. A major flaw in this diet is his so-called knowledge on
Paleolithic humans. In fact most of his assertions about evolution and ancient human
physiology, as well as the Paleolithic diet itself are completely wrong. For further reading,
download my paper titled Debunking the Paleo Diet: Flaws, Contradictions and Real Solutions.
In 1953 Dr. Ansel Keys published what is commonly called the 7 Countries Study titled
Atherosclerosis: a problem in newer public health in which he concluded a diet low in fat and
high in fiber from grains was essential to heart health. This effectively caught on and became
the standard recommendations in the American diet. The problem was, he was highly biased in
his research, cherry picked his data, disregarded research in the 22 other countries, and
overlooked obvious variables that would extremely skew the data. For instance, his research in
Europe included countries where meat production was severely decimated in WWII, and their
heart health was not represented accurately by their current availability of food.
Recent research provided by Dr. James DiNicolantonio debunks the current fad of low
fat dieting. In his study, The cardiometabolic consequences of replacing saturated fats with
carbohydrates or -6 polyunsaturated fats: Do the dietary guidelines have it wrong? published
in Open Heart in 2014 reveals the exact opposite. He explains that the consumption of
polyunsaturated fats from vegetable oils and carbohydrates are actually accelerating heart
disease, rather than prevent it. He thoroughly debunks Keys work in the 7 Countries Study,
and reveals the unhealthy nature of Omega-6 fatty acids.
Dr. Fred Kummerow, emeritus professor of comparative biosciences at the University of
Illinois, most recently published a study explaining a diet rich in cholesterol is actually heart
healthy. Dr Kummerow is currently 99 years old, and has been researching the affects of fats on
the vascular system for over 60 years. He has continually warned about the dangers of Trans
fats, and even sued the FDA to remove the substance from its safe to eat list. In his most recent
study, Interaction between sphingomyelin and oxysterols contributes to atherosclerosis and
sudden death, he explains the regular consumption of oxysterols from commercially fried foods,
superheated polyunsaturated oils, cigarette smoking, and consumption of trans fats all are the
direct cause of heart disease. Furthermore, he concludes the lack of an essential amino acid
Tryptophan, is contributing to the increase of LDL (bad cholesterol) in the blood stream. He
points to the low fat diet as the culprit of this deficiency in the diet, as cutting the fat cuts the
essential amino acid.
What we should first understand is this is a diet as defined in the subfield of Nutritional
Anthropology. In this, field anthropologists strive to understand the cultural and biological
impacts of food production and consumption in a human population. We use the basic
definition, the kinds of food that a person, animal, or community habitually eats. This should
not be understood as some kind of restrictive and especially temporary that you can deviate
when you feel like it; this is the diet for longevity and health, the kind that everyone would
perform everyday life and live to our utmost physiological abilities. The diet is varied enough
that it would not me a major detriment to wellbeing. It does eliminate some things that science
and nature deem inedible or toxic, but can be substituted with creative food choices.
In the next section, I have put together a graphic of the food pyramid a diet using the
latest research will look like. Starting from the bottom of the pyramid, the diet starts with a firm
foundation of water and daily activity as well as portion control. On the next level of the new
pyramid, gives sources of protein. This includes meat of course, but also eggs, milk, cream,
butter, cheese, as well as nuts and legumes. One level up on the pyramid is a selection of your
low carbohydrate vegetables. Maize Corn is not a vegetable; years of agricultural, engineering
has turned corn from an essential nutrient of the Native Americans into a starchy grain with no
nutritional value. Traveling further up my pyramid, and we come to Fruits and the oils that are
beneficial, olive and nuts. They have no relation other than the intake quantity, which still
should be kept reasonably low. While fruits contain important micronutrients, their high supply
of fructose makes them not to be consumed in any great quantity, about 1-2 per day. Finally, at
the very top of the pyramid, and to be used at a minimal amount, are the whole grains, alcohol,
and the allowed sweeteners. Honey is very beneficial, and contains several ingredients that are
medicinal. However, like fruit, honey contains mostly sugar, and therefore should be kept to a
minimum.
Outside the pyramid, are foods that hold little to no nutritional value or have been
processed to the point where they are almost inedible. These include white sugar, Fast food,
cereals, margarine, donuts, pasta, potatoes and other starches, processed breads, high fructose
corn syrup, and vegetable oils.
The diet itself is structured like a standard three meals a day every 4-6 hours with snacks
every two hours. Composition of the meals will be explained in the individual macronutrient
sections.



Carbohydrates are a source of energy and the basis of agriculture. These fall into two
categories, simple and complex. For example, white flour and sugar are forms of simple
carbohydrates. On the other hand, the healthier complex carbohydrates such as one gets from
whole wheat and other whole grains like quinoa and flax. Carbohydrates or Carbs should be
limited. During phase I of the diet, no more than 10 grams of carbs per meal or snack, and in
the next phase the amount can be increased to 14 carbs.

Protein is King Dr. Spencer Nadolsky
Protein is an essential macronutrient for the formation of tissue. This nutrient will also
boost your metabolism, burning at least 100 more calories a day. It will also facilitate muscle
growth, which will in turn burn more calories per day. Usual intake should be at least 1 gram
per kilogram of body weight. Some dairy included in this category can also be high in
carbohydrates, and oftentimes loaded with sugar, so careful inspection of the nutritional labels
as well as making a quick search of food nutrition online for whole foods. Nuts and legumes are
also a good source of low carb protein, and nut oils are a good fat in this category to replace the
canola or soy/vegetable oils that are in your kitchen.
The best ones are green and fibrous. As the carbs are cut from the diet, so too will the
average main source of fiber in a persons diet. There are plenty of vegetables packed with
fiber, such as broccoli, carrots, Brussels sprouts and winter squash. Additions of butter, spices
and cheese will improve flavor. Flash frozen vegetables are easy to prepare in the microwave,
either by cutting a couple holes in the bag or many vegetables now come in steam in the bag
packaging.
These are good in moderation, while still adhering to the low carb constructs of the diet.
Fruits are very high in sugar, though a lot of fruits such as apples that contain a good amount of
fiber.
The ingredients in this category are high in carbs; though still have some health benefit.
An occasional beer or glass of wine has features for heart health and hydration. Other than the
aforementioned honey, sweeteners such as stevia and splenda are natural extracts but still
provide the sweetness for most occasions. Whole grains provide necessary carbs, as they are
densely packed with carbs they must be used sparingly. A few alternatives have been found
such as flax flour, almond flour and coconut flour that all are lower in carbs. Experiment with a
mixture of all flours in the second phase of the diet. Diet sodas are usually almost as bad as full
sugar, but due to their absence of calories and carbs they are left in to be utilized very
sparingly, and never as a substitute for your necessary water intake.
These are completely bad for health and should just be avoided altogether. Fast food is
at the top of the list, there is little that is not made with substandard meats, high carbs, and
HFCS (High Fructose Corn Syrup). White flour is about as the same as white sugar, pure
carbohydrates and little to no nutritive value. Any sugar that may be added into your diet
should be negligible if any. Sodas are just sugary cans of diabetes. Margarine is merely one
molecule off from plastic, and as the research provided indicates, is a leading cause of heart
disease. Butter is good for you; however, they are densely packed in calories, and used as a
source of energy, not just a flavoring. Vegetable oils can be likewise substituted for lard, and for
like reasons. Food production has come a long way, and as such as removed most odor from
lard, making it ideal to replace your Crisco while substituting your white flour for a mixture of
low carb flours in your fried foods. Bacon grease is also a delicious and heart healthy substitute.
It is loaded in tryptophan and heart healthy saturated fat. Pastas and potatoes unfortunately
some of those you will likely leave behind. Myself, I had the hardest part with potatoes with my
Irish decent. I therefore allow myself St. Patricks Day to have a potato with my corned beef and
cabbage. However, there is an excellent substitute for mashed potatoes, and that is cauliflower.
It cooks up exactly as mashed potatoes, and the taste is negligible. There are also recipes for
cauliflower tortillas and even cauliflower pizza crust. The Japanese have come up with a decent
substitute for pasta, with Shirataki noodles, and kelp noodles.

It is important in the first two months to eliminate all whole grains and fruit from your diet. This
is necessary in two fold. First, it will jumpstart your metabolism. With just eliminating those
carbs and calories from your diet, your body will still maintain its metabolism and not what is
commonly called starvation mode. Additionally you will undoubtedly need to up your protein
intake, as most people do not get enough good protein in their diet. This will make you feel
fuller longer and your body will be encouraged to work more efficiently to burn stored fat. At
the same time, you will be on a calorie deficit necessary to burn about a pound a week if you
follow your diet with daily moderate activity. The second benefit is when you add those items
back into your diet your psychology will be better equipped to handle the permanent lifestyle
change.

There are only two phases to this diet. This is the point after two months you can
reintroduce fruit and grains into your diet. Additionally, you can increase your meal or snack
intake to 14 carbs per. This does not mean you can get that loaf of garlic bread you have been
eyeing, or heap up a bowl of pasta, because those days are past. You can however, eat a
modest amount of home baked bread or add a little whole-wheat flour to some sausage gravy,
or add a couple of tablespoons to your flax and almond flour. This will help your psychology
adhere to the permanent change. When you began this diet, your body felt most likely deprived
by the loss of all those delicious foods you stopped eating. Fruit and whole grains are part of
those foods, and by giving those back, your body will think the restriction is over, and boost
your metabolism in kind. You should have been adding a variety of meats and vegetables to
your diet so your body will forget all that poison you had been eating for all those years.
The cardiometabolic consequences of replacing saturated fats with carbohydrates or -6
polyunsaturated fats: Do the dietary guidelines have it wrong? by James J DiNicolantonio
http://openheart.bmj.com/content/1/1/e000032.full#ref-2
The Soft Science of Dietary Fat by Gary Taubes
http://garytaubes.com/wp-content/uploads/2011/08/Science-The-soft-science-of-
dietary-fat.pdf
Interaction between sphingomyelin and oxysterols contributes to atherosclerosis and sudden
death. by Dr. Fred Kummerow
http://www.ncbi.nlm.nih.gov/pubmed/23459228