Dietary Guidelines

I just love lists that tell me what to eat and not eat. It makes it so clear and concise. I have a small poster on my wall listing my health and lifestyle goals and changes I want to make. This week I checked off "Order a grain mill" and "Order dairy kefir grains".

(For Anita's comment The other list (Dietary Dangers) that is a companion to this one mentions not using a microwave. I have been getting into the habit of not using ours so it will be easier to get rid of it once and for all.

@Anita

Microwaves are NOT illegal in Russia: http://www.elson.ru/catalog108_1.html

Some say they were banned but are now allowed: http://in.answers.yahoo.com/qu...224AAUwKJw

Some say they were never banned at all: http://wiki.answers.com/Q/Why_..._in_Russia

And yet others claim there's no risk at all: http://skeptoid.com/episodes/4080

I haven't read the last link entirely yet. Legal though they may be, I for one still prefer to err on the side of caution so far and don't trust, use nor need a microwave oven.

Love the work you guys do! Noticed though that on this page for dietary guidelines you do not mention "not to use a micro-wave oven, ever". Russia has banned them for the entire country... we need to follow their lead. Please consider adding this
to this article. Thanks so much, sincerely, Anita L. Albright

@Sabrina
What I've read and saw from WAPF is that some of you eat should be raw because raw food contains important enzymes and bacteria. Heating foods often makes nutrients available that wouldn't be raw. So ideally you would eat some raw for these enzymes and bacteria with every (cooked) meal since the enzymes help with digestion.
Even though recommendend raw foods are raw doesn't mean they aren't prepared by soaking or fermenting. Note that some foods are good to eat raw and other aren't.
Boiling bones and making a broth out of it is one thing that is definitely recommended. Most meats are cooked, baked or fried, but I saw some WAPF 'officials' stating they eat some meat raw as well.

My uncle has told me about this way of eating. But when he was telling me about it he told me eating foods as raw as possible is what is best for you. For him that means eating meat completely raw and he will chew on bones to get the marrow, not cooked either. That alone is what made me not want to look into this way of eating. But a friend posted this particular page on Facebook so I thought I would check it out. I don't see here anything that says to eat your meat completely raw. So basically, is he correct? Is eating meat raw suggested with this way of eating? Or just the veggies that are suppose to be raw?

I have not seen grapeseed oil mentioned. How does it rate as a healthy oil. It has a high heat tolerance for cooking is the only thing I do know about it.

This is from one of the WAPF chapter leaders: "it has a better fatty acid profile than olive oil and it tastes better."

I would not use macadamia nut oil for anything. Eating the nuts themselves in moderation is a good choice. Macadamia oil is monounsaturated. Which is fine in moderate quantities. But if you make your own salad dressing with good olive oil and drizzle some flavorful olive oil over some of your foods after cooking, you are already getting plenty.

For cooking, use the heat stable fats, such as tallow, ghee , butter, lard, bacon fat, coconut oil and palm oil. Goose fat, if you can get some is awesome for baking. Lard is great for pie crusts. Coconut oil in your nut butter would be a good choice.

These contain varying amounts of saturated fats, which is what you want to emphasize.

Do not use almond oil, it is high PUFA (polyunsaturated fatty acid) which you want to minimize as much as you can. That is why you do not want to use vegetable oils or eat too many nuts or seeds. Stick to small amounts of the latter. Certainly no more than you could shell at one time.

Appreciate this info!

I think it's important to read Price's research for what it is without attaching a low-carb agenda to it. There are cultures who live on meat and fat with very little carbs and there are millions MILLIONS who eat a high starch diet low protein moderate fat diet with no obesity issues. Fear of tubers and grains should not follow from reading Price's work.

I would like you to comment on how much soy is realistically tolerable - ie safe to consume - in an adult diet, given it's prevalence in so many products.

As far as losing weight goes, the only healthy way to become thin is to keep your natural fat intake the same and build muscle. Technically, it's not healthy to "lose weight" except for for that which happens naturally as a result of healthy living. But since our society, including I myself, have an obsession with "losing weight" rather than building muscle and burning body fat, I have achieved this by doing a diet of meat and green vegetables. I have lost several pants sizes this way. I would say if you are going to lessen any food group, lessen carbs, because you can get the carbs you need from green vegetables. It is not healthy to eliminate meat from your diet because our bodies need the fat, this is why many say that weight loss can cause just as much depression as weight gain, because omega 3's are associated strongly with depression. Of course you don't want to over eat anything, so eat often enough in order to feel full at your largest meal of the day. Not only would I still eat meat, I would still take cod liver oil supplements. I have lost weight like this without exercising, and the time when I did my major weight loss, which was when I first changed my life, I lost fourty pounds. I never eliminated meat of any color and at that time didn't even limit carbs, I just switched to whole grains and stopped eating sugar. It is when I went through brief chocolate binges (hence, the sugar) that I would gain five pounds or so, and then I would have to bring it down again so it doesn't creep back up. I am pregnant now, and when I am done nursing if I have any more weight to lose I will go back to meat and green vegetables. Of course that is not strict or anything, it's just I won't be eating a lot of other carbs, so lunch would be salad rather than a sandwich. I will still do the milk and everything but of course I won't drink as much milk as I do as a pregnant woman. It's that simple, it doesn't have to be complicated.

My son is a fan and follower of WAPF. He is making broth from beef brisket bones to consume with all the fat ( a lot) as he says you should have 50% of daily calories from fat. I am worried anout this. Should he be adding extra fat into his diet or just not trimming the fat off his meats.
PLEASE ADVISE, thanks

The key to weight loss is keeping a low glycemic index and maintaining low blood sugar levels. Eliminating grains, sugars, and eliminating or minimizing fruit and root vegetables works wonders in losing weight, as does keeping intake of nuts as low as possible. Eating good fats, dairy, and low-glycemic veggies is a healthy way to eat. Read more about this on mercola.com or in the book, The Paleo Diet.

I know plenty of overweight people on the WAPF diet. It is not a weight-loss diet, and done incorrectly, it can be a weight-gaining diet (ie when too much starch is eaten).

I just purchased some refined coconut oil from Wilderness Family Naturals. Is refined just as beneficial as unfined?

I think Weston Price should do an extensive article on Sugar and the more than 27 different names for it. I am really surprised that Cane sugar juice, Maple syrup and raw honey are recommended in moderation. Honey is made up of 40% fructose. Fructose doesn't raise blood glucose levels as high as glucose but it reeks havoc on the liver causing high blood triglycerides levels and all the symptoms of Metabolic Syndrome. Maple syrup, although containing some minerals, is processed and is really not the best choice. The same goes for Cane Sugar juice. What about Palm Sugar, Coconut Sugar?

Wanda, if you are following this wapf diet and wish to lose weight, my advice would be to combine a full body strength training program with high intensity interval training cardio sessions. Also, restricting concentrated carbohydrate intake (fruits, grains, and starchy vegetables) to post workout meals only would be optimal.

I'm only 130 lbs. (5'2") but I feel (emphasis on feel)overweight, especially in my buttocks and thighs. I'm been following the wapf diet for a little over a year, feel better over-all, but need to lose 10-15 lbs. to feel even better. Please help.

Lisa, I wouldn't recommend using any polyunsaturated oil for cooking as they're far more prone to damage from heat.

I use coconut oil or butter for cooking. You could also use coconut oil in your nut butters, though I've always made my nut butters without any added oils.

i want to know the daily calories and calories for each food

Which stevia powders are OK and which are not advised? Thanks

Can I use expeller pressed unrefined macadamia nut oil for baking or making nut butter? I have some almond oil, but it is refined expeller pressed, so I figured the refined part wasn't good. I called the foundation, but I always get an answering machine.