Stay Out of Zone – How to be Thin AND Healthy by John McDougall, M.D.

High Protein Diets – Fads & Fiction: contribute to our most common diseases. A 1980 study New York City, warns about the bad breath
One of the most popular versions of the fad diet today published in the Journal of the American Dietetic caused by the high-protein diets. This
is the high-protein diet. I’m sure you all know Association that tracked the effect of the diet described unpleasant side effect is caused by the ketones
somebody on a high-protein diet who’s lost 20 pounds in Dr. Atkins’ Diet Revolution showed a significant produced when your body is forced to burn fat.
in 30 days eating all the bacon, butter and bleu cheese increase in the amo unt of LDL “bad” cholesterol Although halitosis isn’t physically damaging
dressing s/he wants. There’s just one hitch – something among participants, and in women a significant to you, it could seriously damage your social
the authors of these diets won’t tell you about: If decrease in the amount of HDL “good” cholesterol, or business life.
you’re trying to lose weight on a high-protein diet, suggesting an increased risk of heart attacks.1 There
you’re risking your health. was also a significant increase in free fatty acids, which The truth: Complex carbohydrates are the
may increase the chance of developing heart beat secret to health AND weight loss: A low-fat
Wrong by Design: We are designed to run on irregularities.2 diet based on complex carbohydrates with the
carbohydrates. Glucose, one of the simplest, most addition of fruits and vegetables will cause
basic carbohydrates, is our primary fuel. By our very Washing your bones into the toilet: Osteoporosis and effortless, permanent weight loss without
design, the body needs carbohydrates to operate kidney stones are caused primarily by a diet rich in hunger, while promoting good health. You
efficiently. Brain tissues, red blood cells and cells of animal foods. A high-protein diet provides an can eat delicious dishes, such as minestrone
the kidneys will ONLY use glucose as fuel. abundance of acid that must be neutralized. The body soup, chili, and bean burritos. You won’t ever
uses its bones as a buffering system. This causes bone have to make yourself sick again with fried
Making yourself sick to lose weight: When you take loss, which leads to osteoporosis.3 During its passage cheese cubes wrapped in bacon. And it’s a
the carbohydrates away, your body runs out of glucose through the ureters, this bone material can solidify into program you can stick to – for the rest of your
and is forced to burn its secondary fuel – fat. When kidney stones.4 new, healthy, and long vital life!
your cells burn fat instead of glucose, byproducts
Sharp as a tack? Not anymore!: Another immediate 1. JADA 77:265, 1980
known as “ketones” are produced, creating a state 2. Lancet 343:155, 1994
called “ketosis,” which leads to a loss in appetite and effect you may notice on a high-protein diet is reduced 3. J Nutr 128:1051, 1998;
significant water loss…and also to fatigue, nausea and mental capacity. A recent study shows that mental 4. J Pediatr 117:743, 1990
low blood pressure. The severely carbohydrate- functioning is impaired by ketosis.5 5. Int J Obes Relat Metab Disord 19:811, 1995
restricted diets simulate the metabolic state seen with © Agora South Inc., 2000
serious illness. In short, they’re “make yourself sick” Another side effect -- Constipation: If you do choose
diets. to try a high-protein diet, make sure you have plenty of This pamphlet is condensed from an article appearing in
laxatives on hand. High-protein diets cause the Winter,2000, edition of EarthSave’s news magazine
Staying sick forever: In order to remain in ketosis, you “Healthy People Healthy Planet.” You can read the entire
constipation because they are composed chiefly of article, including references, on-line at
must severely restrict carbohydrates. More than 80 foods (meat, fish and cheese) that are completely free www.earthsave.org/news/hiprotein.htm. To request a
calories of carbohydrate (a half of a potato or a banana) of dietary fiber. Low-fiber diets are also believed to copy of the news magazine, call EarthSave at 1-800-362-
could take you out of ketosis and cause you to become cause varicose veins, hemorrhoids and hiatal hernia. 3648 or email us at information@earthsave.org.
hungry again. In order to maintain weight loss from a Dr. McDougall is the founder and medical director of the
high-protein diet, most people must remain in this state Draining your body of its most important element: nationally renowned McDougall Program, a 12-day live-
of sickness on a long-term basis. Carbohydrate-deficient diets cause dehydration. In in plan at St. Helena Hospital in California’s Napa Valley.
fact, this is the main reason that the initial weight loss He is also the author of several bestselling books on diet
Flirting with heart disease and cancer: Low- and health, including “The McDougall Program: 12 Days
for people on these diets is so rapid. to Dynamic Health.” Visit Dr. McDougall’s website at
carbohydrate, high-protein diets contain significant www.drmcdougall.com, or call 1-800-570-1654 for
amounts of the very foods the American Cancer Society Break out the breath mints: Keith Ayoob, professor of information. To order a subscription to Dr. McDougall’s
and the American Heart Association tell us nutrition at the Albert Einstein College of Medicine in newsletter, “To Your Health,” please call 1-800-851-7100
or 410-783-8440.
 Tips for Healthy Weight Loss The Power To Make A Difference Is Dying To Lose Weight?
On Your Plate

What’s Wrong
How to lose weight the healthy and natural way: Join EarthSave to Stay Informed and to Educate
Others
?? Eat a diet rich in unrefined complex
carbohydrates, such as whole grains (bread, rice, EarthSave’s greatly needed programs are actively with High-Protein
pasta, cereals, etc.), starchy vegetables (potatoes, helping people reclaim their health and restore our
sweet potatoes, etc.) and legumes (beans, split peas,
lentils, etc.).
planet. By joining EarthSave, you learn how your
food choices protect and improve your quality of life,
Diets?
?? Eat a diet rich in fruits and vegetables. Fresh and you become an active player in healing the
environment. By John McDougall, M.D.
is best, but frozen is good too!
?? Avoid fats and oils, including so-called “good”
oils. Local EarthSave chapters throughout the world help
?? Avoid animal products, including meat, further these goals by teaching people in their Protect yourself from chronic
poultry, fish, shellfish, dairy products and eggs. communities about healthy, compassionate and diseases.
?? Avoid or limit refined carbohydrates, such as sustainable food choices.
white flour, refined white rice and sugar. Plant foods supply the nutrients
?? Avoid or limit alcohol. Who needs the extra For information on membership, on the chapter necessary to promote good
calories, not to mention the burden alcohol places nearest you or for information on starting a chapter, health
on the body? call us at 1-800-362-3648 or email
information@earthsave.org.
?? Be a label reader! Many unhealthful
ingredients, including chemical additives, fats,
animal products, excessive salt and excessive sugar
can lurk in packaged, processed foods.
?? Exercise regularly. Find something you enjoy
doing and stick with it. You don’t need to join an
aerobics class…walking is great exercise, and costs
you nothing!
?? Work with your doctor. If you are seriously
overweight, if you are pregnant or nursing a baby,
or if you suffer from serious or chronic illness,
particularly that for which you take medication,
EarthSave ® EarthSave ®

always consult with your doctor before making any Healthy People Healthy Planet ™ Healthy People Healthy Planet™
major change in your diet and exercise habits.
EarthSave International EarthSave International’s
PO Box 96
Educational Series
New York, NY 10108
800-362-3648/718-459-7503
Email: information@earthsave.org EarthSave promotes food choices that are
© 2000 by EarthSave International. healthy for people and for the planet. We
educate, inspire and empower people to shift
www.earthsave.org toward a plant-based diet, and to take
compassionate action for all life on Earth.