Who am I?

My name is Joanne McCormack and I am a registered, retired family doctor in Warrington, Cheshire, UK.

As medical students we never learned much about nutrition, and were taught that a balanced diet was all anyone could do to be in good health. In 2013 I listened to Professor Robert Lustig, an endocrinologist, who changed my personal and professional view on this. Of course, my studies went way beyond this one event and have continued to this day. Following this I gradually learned about a new, different way of eating which involved eating real, nutrient dense, unprocessed food. It can be varied according to your food preferences, current health, medical conditions and medications,so read on and see what you think.

All I have done with my food is given up the starches and sugars that are found in processed foods, and cut down those in natural foods. Now I live a healthy, happy life and I want to share this way of living with others. You can do this too, if you like what you see and choose to do so. Just read the site through and think about it before you start. Many Warrington GPs and nurses are aware of what I do (and many refer people to me), so do tell them about it when you see them. I do find many people come back months later feeling better, and on a reduced list of medication, or maybe none. Just so that you know I am not alone, I am one of a group of 12 founder doctors of the charity, the Public Health Collaboration. The Public Health Collaboration and an international study group numbering 400 people.

Fat really is your friend

I feel great! It has been nearly 6 years now. If I am hungry I eat full fat cheese, I eat chicken – even with the skin on, and crispy bacon. I eat slow cooked pork – delicious!! I eat full fat yoghurt and berries. I adore my food, and yet until 2014 I was eating the standard British fare of cereal for breakfast, a sandwich for lunch and pasta and meat for dinner, and I was getting fatter, and more bored. Now I want to run and laugh and shout it from the mountaintops. I feel 10 years younger. Fat made me well, and in addition, my joints no longer ache, my allergies are gone, IBS resolved.

If I were to tell you that Eating Fat was one key to becoming a healthy weight, and becoming fit and healthy you might think I was mad, but that is just what happened to me and countless other people. In 2013, I gave up sugar in a drive to become healthier. I needed to get my energy from somewhere else and so I turned to protein and fat. The more I ate, the thinner I got until I got thin and bony even though I was eating lots of food every day! I had to start eating more rice and potatoes to get fatter again-and I have never seen that happen in 30 years of being a family doctor. If you go online now and Google “Fat makes you thin” you will see countless references from newspapers and websites. If you Google Eat Fat, Get thin you will see books by Mark Hyman, Barry Groves, Trudi Deakin, Zana Morris and others. So why have these articles and books had so little impact on us?

Is it about fear of fat? Am I afraid of fat? No. Are you afraid of fat? When you eat a lot of fat, as long as you are eating very little starches and sugars, your body will start and continue to use its own fat stores. For more detail click here

What is cholesterol?

Anyone would think it was Public Enemy Number 1 but we would be dead without it. It is in every cell in our bodies, and is used to make our hormones and vitamin D. Eating healthy fat does not usually raise our cholesterol, so don’t worry about it. I say, eat healthy fat and leave those low fat products on the shelf- they taste disgusting and are full of sugar. If you want more information on the complexities of cholesterol click here.

ONE SIZE
DOES NOT
FIT ALL

At school we all learn about the Eatwell Plate, although we may have forgotten what it is about! This is the standard recommended diet for the UK. It suggests that all people regardless of age, sex, dietary restrictions, weight, pregnancy, drugs and activity level should consume the same diet! The Eatwell Plate which is government issued is way off in terms of dietary advice.

For more info on this Zoe Harcombe writes an excellent article detailing just how many mistakes the plate makes

Below is a dietary example
taken from The Grain Brain cookbook
by American neurologist Dr Perlmutter:

EAT WHAT YOU LIKE OF:

HEALTHY FAT:

olive oil, sesame oil, coconut oil, butter, ghee, almond milk, avocados, coconuts, olives, nuts, cheese, and seeds.

HEALTHY FAT:

eggs; wild fish (salmon, trout, sardines); shellfish and molluscs, poultry, pork, beef, lamb, liver, chicken, turkey, duck, veal; wild game.

EAT WHAT
YOU LIKE OF:

VEGETABLES:

lettuces, collards, spinach, broccoli, kale, chard, cabbage, onions, mushrooms, cauliflower, Brussels sprouts, artichoke, alfalfa sprouts, green beans, celery, radishes, watercress, turnip, asparagus, garlic, leek, fennel, shallots, spring onions, ginger, parsley, water chestnuts.

LOW-SUGAR FRUIT:

peppers, cucumber, tomato, courgettes, squash, pumpkin, aubergine, lemons, and limes.

HERBS, SEASONINGS, CONDIMENTS:

There are virtually no restrictions on
herbs and seasonings.

EAT UP TO
TWICE A WEEK:

NON-GLUTEN GRAINS:

rice, quinoa, and gluten free oats.

LEGUMES:

beans, lentils, peas.

CARROTS AND PARSNIPS

WHOLE SWEET FRUIT:

berries are best; be extra cautious of
sugary fruits such as apricots, mangos,
melons, papaya, prunes, and pineapple.

EAT UP TO
TWICE A WEEK OF:

COW'S MILK, CREAM, COTTAGE
CHEESE AND YOGHURT:

use sparingly in recipes, coffee, and tea.

SWEETNERS:

natural stevia and chocolate (choose dark
chocolate that's at least 70 percent or
more cocoa).

EAT DAILY:

DRINK:

Water 8-9 glasses a day.

WINE:

One glass a day if wished, preferably red.

BREAK THE
HABIT...NOT
THE BANK!

We need to change the way we view food – this is a change in lifestyle, but it needn't be an expensive change. Cooking from scratch with the right ingredients and ditching the CRAP (Caffeine, Refined foods, Additives and Processed foods) will instantly benefit you.

DR JO'S
TOP 5...

LIVER

It's packed with nutrients and
I love it, but sadly my husband
does not share that love.

OLIVES AND OLIVE OIL

Could not live without
them, great to cook with
and as snacks as I cook.

CHEESE

High in fat, tasty, and fill
a gap between meals if you
are hungry, and good instead
of a pudding. Have the
with nuts and celery.

EGGS

I have at least 2
every day.

MEAT WITH FAT ON

Whether it is slow cooked pork, or lamb hotpot,
or chicken with the skin on, or streaky bacon
hot or cold. Cook extra at the weekend for use
as snacks or meals during the week.

DR JO'S
BOTTOM 5...

ANY LIQUID SUGARS

Blackcurrant juice
(12+ teaspoons sugar
in 500ml), fizzy drinks/sodas
and even fruit juices.

ALCOHOL

Beer is the worst! I'm told
Sumo wresters use beer
to fatten themselves up.

BREAD, CEREAL AND WHEAT

These products have a good image but it is undeserved. They cause a big rise in your blood sugar and are best avoided.

SUGARY FOODS

Foods like biscuits, cakes,
doughnuts, and puddings

SWEETS AND CHOCOLATES

Need I say more!

MONDAY: 2 egg omelette made with butter, with separate avocado and tomatoes and a few herbs with olive oil dressing.

TUESDAY: 3 scrambled eggs made with coconut oil and a salad with tomatoes, cucumber, celery with plenty of oily dressing (home made).

WEDNESDAY: 2 boiled eggs and ham, with some tomatoes.

THURSDAY: Coconutty granola from www.ditchthecarbs.com and a few blueberries and full fat
plain yoghurt.

FRIDAY: 2 boiled eggs and ham, with some tomatoes.

SATURDAY: Coconutty granola from www.ditchthecarbs.com and a few blueberries and full fat
plain yoghurt

SUNDAY: Large grain porridge with nuts.

MONDAY: Tuna salad with some nuts and cheese to follow. Lots of olive oil dressing.

TUESDAY: If I have a nice filling breakfast and I’m busy at work I will sometimes not feel the need to eat till I get home. This is a type of intermittent fasting and it is good for your metabolism, so do not worryif you are not hungry. Just eat later.

WEDNESDAY: Tapas – chorizo, beef skewers and olives and a glass of red wine.

THURSDAY: 2 egg salad with a hearty salad and mayonnaise and some walnuts to follow.

FRIDAY: I have a patient who used to need to eat every 2 hours. Now on LCHF he tells me he can last from 8am till 4pm. This happened to me today- I just wasn’t hungry till I got home.

SATURDAY: Minestrone soup with fresh herbs and olives, cooked meats. Paleo loaf from www.iquitsugar.com

SUNDAY: I often do a roast dinner with all the veg, but do not eat the potatoes.

MONDAY: Roast beef and salad. The salads are always substantial with plenty of olive oil dressing, olives, nuts.

TUESDAY: Beef stroganoff, with greens steamed and with an olive oil and lemon dressing, a little brown rice(I keep it to a very small portion and sometimes just stick to the greens).

WEDNESDAY: Chicken salad with quinoa, and broad beans and a vinaigrette dressing. Another glass of red wine.

THURSDAY: Slow cooked pork from www.iquitsugar.com, creamed cauliflower, green veg with lemon and olive dressing.

FRIDAY: Beef Biryani from The Hairy Bikers curry book (as a treat), but I followed the recipe minus the sugar. I adapt a lot of their recipes, do not use any sugar or flour, and I use brown rice instead of breads, thicken with whole fat yoghurt, and use ghee instead of sunflower oil. I keep my intake of rice down as I am inclined to gain weight if I eat too much of it and will have greens or salad instead.

SATURDAY: Steak with Jamie’s Mexican street salad.

SUNDAY: On Sundays I often have 2 meals rather than 3. That is because we tend to get up a bit later, and have a brunch late morning. Then we are not hungry till late afternoon, and that lasts us till the next morning. It is absolutely fine to listen to your body and have 2 meals rather than 3. Be mindful of what your body is telling you. There is even an e book about it by Elaine Hillides.

MONDAY: When I came off sugar I stopped having sweet desserts and opted for cheese/ celery/nuts if I was still hungry. If I want a pudding I tend to make one of these: Apple studded dutch pancake or Classic chocolate mousse

TUESDAY: Cheese and celery – I always keep a big range in the fridge. Sometimes I do not have a proper lunch if I am busy and not hungry.

WEDNESDAY: A handful of almonds, and 3 Brazil nuts.

THURSDAY: Cheeses and mxed nuts.

FRIDAY: Cheese and celery and nuts.

SATURDAY: Cheeses and nuts.

SUNDAY: Pudding could be individual apple crumbles made with almond meal/butter/flaked almonds as a topping. Cheeses, nuts, celery, grapes as an evening snack.

GENERAL RULE OF THUMB: I have mixture of water, peppermint tea, coffee with cream, tea. I try to stick to decaff, and if I have caffeinated it is no more than 1 cup a day.

Now that I do low carbs, high fat, I find a little alcohol goes a long way.

A NOVEL IDEA

www.buttermakesyourpantsfalloff.com

…pants being trousers here in the UK!

A man called Butter Bob Briggs in America says he has become a normal weight and been cured of numerous health problems through eating a high good fat and low carbohydrate diet. He lost 10 stone 5 pounds in 14 months and kept it off with simple eating (which needn’t be expensive). Check out his story on YouTube, Twitter or his website.

THE HARCOMBE BOOKS AND WEBSITE

www.zoeharcombe.com
www.theharcombediet.com

Zoe Harcombe has been writing popular books about nutrition for over 15 years.

Stop Counting Calories & Start Losing Weight
Why do you overeat? When all you want is to be slim
The Harcombe Diet For Men

Her websites include information about her research into obesity, insightful academic studies and links to her publications.

DIET DOCTOR

www.dietdoctor.com

This is a FREE website which I love. Run by Dr Andreas Eenfeldt, it goes through all the reasons why it is better for your body to follow a real food way of eating with lower carbohydrate and higher good fats. It’s not a restrictive diet; it’s a way of life that can be followed by all people, no matter what their age or weight.

DIABETES DOCTOR

www.dietdoctor.com/diabetes

is very comprehensive. Watch the video clips by Dr Jason Fung, highly recommended. Read how to do it, print it off and show it to your GP. He or she will be very impressed. This leads me onto Troy Stapleton. This doctor got diabetes and learnt how to control it with LCHF. Have a look!

How to control Type 1 Diabetes using LCHF

I Manage My Type 1 Diabetes By Eating LCHF

There is also a Facebook group called Type 1 Grit- it’s a must.To see it click here

LOW CARB DIABETIC

www.lowcarbdiabetic.co.uk

This is run by Eddie Mitchell, and he can talk you through what to do, even as a beginner.

DIABETES SOLUTION

I Manage My Type 1 Diabetes By Eating LCHF

Finally, if you want to be really very educated about it, read Richard Bernstein’s book Diabetes solution or his Diabetes University articles on You Tube, all 47 of them. You cannot do better than that. Richard really knows his diabetes; he started at it at the age of 12, and did a medical degree so he could learn how to control it.

DITCH THE CARBS

www.ditchthecarbs.com

This great site from New Zealand is great for parents with young kids, as it is run by a busy mum of 3, Libby. She even has photos of all her kids’ lunches you can click on. Her kids call KFC the kids fattening club.

FOR THE VEGETARIAN AND VEGAN

There are multiple low carb vegetarian cookbooks out there. I use the recipes on www.dietdoctor.com for my low carb meetings, and I am sure to include one of the many tasty vegetarian or vegan choices, as well as a meat and fish one. Have a look at this if you are vegetarian or this if you are a vegan.

SWEET NOTHINGS

www.iquitsugar.com

This is for you sugar lovers and a great site to get you off the white stuff. They have fantastic recipes that look just like the food you are used to.

SUPER MUM

www.nomnompaleo.com

Michelle from Nonnompaleo is a busy mum of two and she makes real food meals seem like fantastic fun. Her site is full of cartoons and bright pictures.

Ioana was mis diagnosed wih an underactive thyroid at the age of 5.
Dr Perlmutter's book Grain Brain made total sense and allowed her to loose two and a half stone.
Ioana no longer obsess about food or crave chocolate and savoury stuf.

IOANA’S STORY

I don’t remember a life without a diet, without obsessing about food, without feeling hungry. Calorie counting, starvation, points counting and sins (slimming world) counting, to Slim Fast and Lighter Life shakes, you name it and I have done it. Successfully at times, but gaining double once I stopped the diet plan. I was constantly hungry, tired and miserable.

I will never forget that Thursday evening, June 2014 when you called me Joanne and told me all about Grain Brain. “Eat natural food that you recognize: an egg is an egg, an avocado is an avocado and broccoli is broccoli”, that sentence will stay with me for the rest of my life. When you told me to grab a slice of full fat cheese instead of the light version I was eating or full fat Greek yogurt to replace my fat free ones that were packed with sugar, that’s when everything clicked. I borrowed Dr Perlmutter’s book Grain Brain, and started reading. Everything was making sense so I thought I’d give it go, what else have a got to lose apart from a few stone?

Here I am today, age 34, 2 and a half stone lighter, full of life and full of energy, fitting in size 10 clothes that I never dreamed of wearing, feeling healthier than ever. I eat 3 regular meals per day, very rarely feel the need to snack, I no longer obsess about food or crave chocolate and savoury stuff. Who knew that you could eat butter, cream and cheese, pork belly, chicken with skin on and fatty juicy steaks and still lose weight and be super fit and healthy. I no longer need to take time off work during my menstrual cycle, I am now pain free and I can carry on like normal. My skin looks fresh and clean, no more spots or tied looking skin. The power of avocados, hey? My eyes are glowing and apparently the white bit is looking whiter and brighter. I sleep very well at night and wake up refreshed and ready for a new day. If only I knew about this way of eating many years ago.

Lesley came across the LCHF diet by chance, but in doing so helped not only herself but also her family and friends.
She doesn't feel the need for snacks or calorie counting.
Her health has dramatically improved because of the new diet.

LESLEY AND FAMILY

By luck I came across a talk given by Dr Peter Attia on the Internet that lead me to discover the Low Carb High Fat way of eating. This totally changed the way I looked at “healthy” eating.

When I changed to LCHF I started to lose weight very quickly. I didn’t have to count calories; I didn’t have to deliberately under-eat. I just ate when I was hungry, and found I didn’t need snacks to keep me going. The mid-afternoon “slump” that I used to feel disappeared and my energy levels stayed constant throughout the day. I decided that in order to eat really healthily I needed to re-introduce meat and fish back into my diet, so I gave up vegetarianism. I also hardly eat fruit, because of the sugar in it. All of the healthy things that fruit gives you can be found in green vegetables minus the sugar. The change in the way I eat also gave me two unexpected bonuses. I’d had eczema all my life. My eczema went away! I had also suffered with gastric reflux, and had been on medication for it for several years. That went away too. No more medication! In the time since I changed to LCHF I haven’t had any illness, not even a cold. I lost 4 stone altogether. And my dentist says my teeth are perfect.

I switched my husband to LCHF. He’s lost weight, and 5 inches off his waist. A couple of my friends could see the changes I had made, and decided to try it for themselves. They have both lost weight, and one of them has found that his long-standing sinusitis has cleared up. My daughter has tried it as well, and has lost a stone so far. She has IBS, and now finds she has fewer flare-ups and it’s easier to manage. Additionally she thought she was also lactose intolerant, but eating LCHF has meant those symptoms have gone. Which has made her very happy; she can indulge in cheese again! Between the five of us we have lost 11 and half stone. That’s a whole person’s worth of unwanted, unhealthy fat.

FAQ

What do you eat for breakfast then?
Most people eat eggs (omelettes, or scrambled or boiled eggs), or meat or cheese with some salad or vegetables. Some people eat porridge oats with nuts. Or last night's left overs. If you are not in the habit of having breakfast you don't need to start.
What about my cholesterol, I thoughts eggs/cheese were bad for cholesterol?
It is now accepted that eating healthy fat such as that in meat, cheese and eggs does not lead to a rise in cholesterol in the blood. It has also been shown that this way of eating normalises the blood lipids.
Do I have to do it all the time? What if I am going to a restaurant or going on holiday?
It is up to you. If you want to make a difference, aim to follow it for around 90% of the time.
What is not recommended on this plan?
Take Away foods, Fast Foods, diet foods, processed foods, fizzy drinks whether sugar free or not, and foods from the gluten free section, apart from oats. We are advising you to stick to unprocessed foods, so no bread, cakes, pasta, pies or any food made with flour, and no sugar, apart from what is naturally present. Studies have shown that people on diet foods put on more weight than people eating non-die foods, so they are best avoided.
I thought fruit was really healthy?
Fruit also raises your blood glucose significantly. For this reason it is best regarded as a treat. Remember that this is a guideline, so aim for twice a week, or a small quantity daily and have it with a meal. The whole 5 a day rule was made up by fruit and vegetable producers and has no basis in science. Vegetables have a lot less sugar than fruit and carry more nutrients.
It sounds expensive. Is it expensive?
It doesn't have to be expensive. This plan gradually retrains your appetite so you eat less food, which costs you less. Also, you do not need a great quantity of meat per meal. You will probably buy little and often, as fresh food goes off more quickly and so have less waste too.
Is it the same as the Atkins diet?
No, although the principle of “good fat” is the same. This plan is high in good fat, medium in protein and low in carbohydrate. If you also consider you will be doing it 90% of the time it is quite flexible.
I am vegetarian/ vegan. Can I follow this plan?
Yes. Vegetarians should have no problem. There is a section giving advice to Vegans on the website www.drperlmutter.com mentioned above.
I am diabetic. Can I follow this plan?
Yes. If you are not insulin dependent it should be straight forward, but consult your doctor, as you may need less medication. If you are insulin dependent you should consult your doctor for advice on your insulin requirements in advance of following the new plan. People's insulin requirements usually go down. Some patients have chosen to follow Dr Richard Bernstein's Diabetes Solution, which is free on-line, as well as being in book orm, and follows similar principles to the basic food list that we use. Also see Dr Troy Stapleton's YouTube clip of how he manages his own Type 1 Diabetes.
Why don't the government/ department of health/ DiabetesUK recommend this plan
These are relatively new ideas and change at a national level takes time. If you are following the current standard advice and it works for you, decide for yourself if there is a reason to change. Many people would benefit from reducing sugar significantly, by looking for and avoiding hidden sugar in food, as well as reducing the quantity of foods containing wheat, if only because it is often combined with sugar. It is recommended as an option on

www.diabetes.co.uk and
www.lowcarbdiabetic.co.uk