The current USDA recommendation of over 60% carbohydrates in our macro-nutrient’s intake is very likely the culprit.  Even taking into consideration of high GI versus low GI (Glycemic Index) this ratio is still too high as protein also stimulates Insulin secretion besides carbohydrates. High Insulin output, leading to Insulin resistance and then Leptin resistance is the leading cause for weight gain and type 2 diabetes. These lead to metabolic syndrome and co-morbidities of COVID-19.

Fibers have been removed from refined carbohydrates with a resultant rapid spike of the Insulin output after ingestion.  Table sugar has 50 % fructose content which does not lead to Insulin spike, but is metabolized in the liver with production of triglyceride (fat).  High Fructose Corn Syrup, which is prevalent in non-whole food products, causes more fat production due to the increase in Fructose content.   It is obvious that weight loss comes after reduction in consumption of refined carbohydrates, sugar and fructose.
A low carbohydrate diet, moderate protein intake and increase in healthy fat consumption is my recommendation of choice.  It reduces oxidative stress from Insulin spike.  Reduction of inflammation is achieved by eliminating seen oils, which cause inflammation and is commonly used in production of highly processed junk food.

By extending the intermittent fasting (not eating) that we normally do during sleep, blood Insulin and blood sugar are kept at lower optimal level for most of the day.  Our body will go through a process of fat adaptation and switch over to using the stored fat as a source of energy, rather than just carbohydrates.   With reduction of fat storage, weight loss is achieved.

Healthy fat helps to keep one feeling full, it is also essential for absorption of fat-soluble vitamin A, D, E and K. It is the same reason why these vitamins are not readily available in obesity, as they are trapped inside the fat cells.  Here is a partial list of healthy oils:

Avocado, avocado oil, blue cheese, Brie cheese, butter, cocoa butter, coconut butter, cream cheese, duck fat, egg yolks, ghee, macadamia oil, MCT oil, olive oil and whole cream.

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Hippocrates, the Greek founder of western medicine, was quoted often with the following statement: “Let food be thy medicine, and left medicine be thy food.”

Yet this quote cannot be found anywhere in Hippocrates‘ writings. The original oath of Hippocrates, literally translated, says: “I will apply dietetic and lifestyle measures to help the sick to my best ability and judgement, I will protect them from harm and injustice. “Another statement by Hippocrates about food, which reads: “In food, excellent medicine can be found, in food bad medicine can be found, good and bad are relative. “

Today’s food item is 99% organic cocoa powder. I am taking one and a half teaspoon each day, mixed with almond milk and ice, with about a quarter teaspoon of coconut blossom nectar to lessen the slightly bitter taste of the cocoa powder. I am enjoying it for the taste and the potential benefit for my health, especially during this trying time of COVID-19.

Cocoa originated from ancient Mayans, who mixed roasted cocoa beans with spices to form a bitter drink. Today we add cocoa with fat, sugar and milk to make chocolate. In fact, pure chocolate is nonfat cocoa solids plus cocoa butter. The flavonoid, a natural anti-oxidant, is contained in cocoa solid. Epi-catechin is the main ingredient. As such, it is only present in dark chocolate, and not white chocolate, as the latter has only cocoa butter and no non-fat cocoa solids. For unsweetened cocoa powder, it has 82% non-fat cocoa solids. For dark chocolate, 23 %, and for milk chocolate, only 6%. So, if one is aiming for health benefit, milk chocolate should not be included in one ‘s daily consumption.

A summary of the benefits of epi-catechin is listed here. It is important to understand the amount needed for the effects. I am using the minimal amount in all the studies that shows the benefit, as the higher amount is not practical in daily life, but used in studies to proof a point. My recommendation is only the starting point for your own consideration, and should not be viewed as a prescription. This is a food item with some health benefits after all.

• Decreases DNA damage and reactive oxygen species ROS. Reduction of oxidation and endoplasmic reticulum stress may lead to decrease in Advanced Glycation End Products AGEs, and Alzheimer’s disease.
• Increases in Serotonin with resultant calmness and contentment.
• Increases in Nitric Oxide production with decreases in blood pressure.
• Increases in adult stem cells for injury repair need.
• Decreases in risk of heart attack and stroke, due to decreases in NF-kB and adhesion molecules and cytokines.
• Decreases in oxidized LDL, decreases in triglyceride, increases HDL.
• Increases exercise tolerance, mitochondrial function, increases V02max.
  Increases insulin sensitivity.

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