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100%
HEALTH
patrick Holford ’s
Newsletter
FREE
COLOUR SUPPLEMENT
MYTH
BUSTERS
Gluten Myth Exposed
The Shocking Truth
About Chocolate
Don’t Waste Your Money
On Supplements
What Actually Works
For Weight Loss?
CLAIM YOUR
FREE COPY!
PERFECT PRESENTS
See page 16
© Holford & Associates Ltd (the publisher) 2016

The Shocking Truth
About Chocolate
Is chocolate a vice or a virtue?
What are the health benefits, and
the downsides of cacao, the
active ingredient? Discover the
truth about how much sugar
goes into ‘healthy’ chocolate,
which bars are best and the raw
chocolate myth.
If I’m invited to dinner the chances are I’ll buy a bar of
‘healthy’ organic dark chocolate for my hosts. But just how
healthy is chocolate, even the dark 70% cacao organic
brands? I decided to investigate. Firstly, dark chocolate
does tend to have less sugar than milk chocolate and more
cacao which, as you’ll see, has some very interesting health
benefits.
I decided to home in on higher (eg 60 to75%) cacao dark
chocolates, some containing nuts others cherries or dried
fruits. Why these criteria, you might wonder? Because I’ve
set myself a target – to make the tastiest, healthiest ever
chocolate, working with chocolatier Cheryl Ellis from Just
Chocolate. More on this in a minute.
Most ‘healthy’ chocolates are
30% sugar
I picked the best organic and or high cacao ‘dark dozen’
that I could find in my local health store and supermarket
to analyse their sugar content. The average was over 29%
sugar! The best in regards to sugar content was Divine’s
organic dark chocolate with almonds, with 21% sugar, the
worst Green & Black’s organic dark hazelnut & raisin with
40%. Bog standard Cadbury’s Bournville dark chocolate, by
comparison, is 58% sugar. Remember the big announcement
by the WHO, backed up (after years of resistance) by
governments to cut sugar intake to 5% of calories, roughly
the equivalent of 5 heaped teaspoons of sugar a day?
Well, the average of these organic dark chocolate bars
equates to 26 grams of sugar in a standard 100gram bar,
or 6.5 teaspoons of sugar.
Why so much? Well, apart from our sweet tooth, the
cheapest ingredient in chocolate is sugar and the most
expensive is cacao. So the more sugar you put in the more
money you stand to make. And, of course, we are all
addicted to sugar.
As you reel from this revelation I want to tell you how it is
possible to make a delicious tasting and sweet chocolate
with cherries and almonds with a fraction of the sugar
content, namely 4% sugar –that’s ten times less sugar than
what’s out there with dark ‘fruit & nut’ varieties. But also, if
you swap out a quarter of the bar’s sugar it also means you
have a quarter more cacao. So that’s better value for
money and health.
The health benefit of cacao hinge around its high levels of
flavonoids, mainly epicatechins and catechins. These are
powerful polyphenols, acting as antioxidants and helping to
maintain a healthy cardiovascular system.
p.2

Making the ‘perfect’ chocolate
Apart from the cherries the main sweetener is chicory root
fibre which tastes sweet but is a resistant starch. Resistant
starches act as prebiotics, nourishing healthy gut bacteria,
but are not absorbed so have no ‘sugar’ content despite
tasting sweet.
Knowing all this I set off to design the ‘perfect’ nutrient rich
chocolate with a low GL, working with chocolatier Cheryl
Ellis. Firstly we selected the best organic unroasted 75%
criollo cacao from Peru. Then I sourced montmorency
cherries, which are exceptionally high in antioxidants, and
predominantly containing xylose, a very low GL sugar both
for their health benefits and because they taste sweet but
have very little effect on blood sugar. Nine teaspoons of
crystalline xylose (xylitol) has the same blood sugar effect
as one teaspoon of sugar. (I also like erythritol, another
‘sugar alcohol’ that has zero calories).
Then, I wanted to up the protein content we added soaked
organic almonds, dried at low temperatures also adding a
rich source of magnesium, and then for a further crunch
and extra nutrition we added chia seeds, the highest
vegetarian source of omega-3 fats. Chocolate is high in
protein and further increasing the protein lowers the
glycemic load (GL). Also, with a lot less sugar that means
you get a lot more cacao. The result was an absolutely
delicious cherry, almond, chia dark chocolate with 1 GL per
12.5g (quarter of a 50g bar) serving. The whole bar is only
4GLs. Those following a GL friendly diet will know that a
‘snack’ should be no more than 5 GLs. It is absolutely
delicious, not unsweet but obviously not as sweet tasting as
most high sugar chocolates, but containing only 2 grams of
sugar, that’s half a teaspoon in the whole bar. I believe we
have shown that you can make a truly healthy and delicious
snack with real food. I hope this points the way forward for
healthier chocolates in the future.
REFERENCES: See the online version at
www.patrickholford.com/advice/shocking-truth-about-chocolate.
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p.3

Gluten
Myth
Exposed
Gluten is a group name for a family of proteins found in
wheat. The main type in wheat is called gliadin. There is
no gliadin in oats which are now classified as gluten free.
There’s a good reason for the food industry to want to
increase gliadin content in wheat. When bread is kneaded
to make dough gliadin adds an elasticity which allows the
carbon dioxide, which yeasts expel when fed sugar, to be
trapped, thus allowing bread to rise. The elasticity and
strength of this modern wheat gluten exceeds the elasticity
and strength of a common rubber balloon. Of course, this
means less wheat is needed to make a large loaf, and the
baker can make more money. The wheat we are eating
today has been through hundreds, if not thousands of
hybridisations, genetically altering its gliadin protein. For
example, one study found no less than 14 new gluten
proteins as a result of one hybridisation.
Jumping forward, we see alarming trends developing over
the past 50 years of increasing sensitivity to wheat,
increasing incidence of coeliac disease, that is gluten
intolerance, and also auto-immune diseases. One in 30
people with digestive problems, and even more with
auto-immune diseases have coeliac disease, now
diagnosed in about 1% of the population. More people than
not go undiagnosed sometimes with fatal consequences.
One study shows that 8 of 10 coeliacs,chronically allergic
to gliadin, go undiagnosed. Why exactly can our daily bread
be deadly?
Is modern wheat the problem?
Is this something inherently wrong with wheat or is this to
do with modern wheat which has been extremely modified
or changed for reasons of profit rather than health. This
madness is now continuing at a new level as biotech
companies strive to create and then introduce strains of
GMO wheat, planned to be grown in the UK this spring, that
can both be patented and compatible with specific pesticides
and chemical treatments. The net result, even before
GMO wheat is perfected and introduced, is that the gluten
proteins in today’s wheat are substantially different to the
gluten proteins as well as other compounds such as a rich
array of polyphenols, found in the earliest forms of wheat,
such as Kamut® khorasan which is half as genetically
complex as later generation of wheats, such as spelt.
Bob Quinn, has helped farmers convert 80,000 acres
to grow ancient Kamut khorosan wheat organically.
Watch this film at patrickholford.com/films
A Montana farmer of 30 years, Bob Quinn, has helped
other farmers convert 80,000 acres to grow ancient Kamut
khorosan wheat organically. Khorasan is an ancient wheat
that has not undergone one single hybridisation since is
was cultivated by ancient civilizations before recorded
history began.
Kamut grain
Thanks to the research of Dr Alessio Fasano, from
Massachusetts General Hospital, we now know that gliadin
triggers the release of zonulin which opens up the ‘tight
junctions’ between the gut’s epithelial cells, letting gliadin
partially through the gut wall, to which the gut’s highly
active immune system takes great offence. This triggers
an immediate inflammatory resonse, and inflammation is
the backbone of today’s endemic diseases. Dr Fasano
believes that many more people, perhaps one in five, have
non-celiac gluten sensitivity (NCGS).
p.4

GOOD
BAD
GOOD
BAD
After many people told him that they could not eat modern
wheat but could eat his Kamut wheat, he had a hunch that
the problem was due to changes in modern wheat. Sixteen
studies later, all published in peer reviewed scientific
journals, a pattern is emerging. One study shows that rats
fed modern wheat do indeed get small intestinal villi
atrophy, but those fed Kamut wheat do not. Four of the
most recent clinical trials – on diabetics, cardiovascular
patients, healthy people and those with IBS show that
modern wheat increases inflammatory markers while
Kamut wheat does the reverse. Another study is under way
on fatty liver disease with a further study in design to test
the effects on cognitive function.
To give you a scale of this effect in the healthy volunteers
inflammatory markers TNF-alpha went up by 15% on
modern wheat and dropped by 36% on Kamut wheat. In
the recent diabetes trial the inflammatory marker dropped
by 34% on Kamut compared to modern wheat. Insulin also
dropped by 16% while it went up by 12% on modern wheat.
Most telling is the trial on IBS sufferers, published in the
British Journal of Nutrition. All symptoms substantially
improved on Kamut wheat, but get worse on modern wheat,
and the inflammatory marker IL-6 dropped by 37%.
Every single IBS sufferer in the
study reported improvement
on Kamut.
STOMACH PAIN
1 2 3
weeks
BOWEL MOVEMENT
1 2 3
weeks
4 5 6
4 5 6
Kamut
I was rather skeptical at first, but I have treated and met
many people who react very differently to Kamut wheat.
LAURA IS A CASE IN POINT :
“Sunday nights for my family have always been
spaghetti night. I grew up on normal wheat pasta,
and just assumed that needing to lie down on the
sofa afterwards was part of the ritual… until I
discovered Kamut. It's magic. Total indulgence
without the bloating and excessive full feeling
that a bowl of pasta leaves you with.”
GOOD
BAD
GOOD
BAD
BLOATING
1 2 3 4 5 6
weeks
TIREDNESS
1 2 3
weeks
Modern wheat
4 5 6
Different glutens in
modern wheat
But surely Kamut khorosan contains gliadin? Yes, but it is
clear that human physiology is treating it as a friend not a
foe. Like many things in life the truth is more complicated
than you think. Ancient grains still contain gluten, but it is
qualitatively different. French Doctor and researcher, Michel
Delogeril has been studying the difference. His main
conclusion is that “coeliac-triggering gluten proteins are
expressed to higher levels in modern cereals while
non-triggering proteins are expressed less”. Another
researcher, Dr Van Den Broeck from Wageningen
University’s Applied Plant Research department has found
the same thing. “The presence of the Glia-9 epitope
(associated with triggering coeliacs disease) was higher in
the modern varieties. This suggests that modern wheat
breeding practices may have led to an increased exposure
to coeliac disease producing epitopes”.
It is looking as if the gluten in ancient grains, Kamut
khorosan in particular, has subtly different genetic tagging,
that may not trigger the body going into the same
inflammatory attack mode, and may even reverse
inflammation. In clinical trials, ancient wheat is certainly not
acting as a deadly bread, unlike most people’s modern,
genetically altered and refined daily bread. However, it may
not be only about gluten. These ancient grains have other
qualitative differences. More diverse and higher levels of
polyphenols and stronger antioxidant properties, both of
which are generally anti-inflammatory in effect. Kamut
wheat, in contrast to modern wheat, have been shown to
protect against oxidative stress, another co-conspirator
with inflammatory diseases. Do we yet know why our
physiology likes this ancient grain and not modern wheat?
In truth, not yet, but it is likely to be a more complex culprit
than just a mono-polar focus on wheat gluten being the
root of all evil.
Ancient whole grains
are good for you.
We have learnt that there is a vast difference between
ancient wheat such as Kamut khorosan, and modern wheat.
Also, eating more wholegrains versus refined grains is
associated with many health benefits. One probable
explanation of the general benefit is that wholegrains
contain more fibre and thus release their sugar content
more slowly. The oldest, and best researched ancient grain
is Kamut khorosan which, incidentally, tastes absolutely
delicious. There is no need, and plenty of reason to
positively include, ancient wholegrains in your diet.
REFERENCES: See the online version at:
www.patrickholford.com/glutenmythsexposed
p.5

DON’T WASTE
YOUR MONEY
ON SUPPLEMENTS
No doubt someone has told you that ‘you
get all the vitamins and minerals you need
from a balanced diet.' This, I’m afraid to say
in my opinion, is no guarantee. Why?
We investigated the effects of vitamins, minerals and
essential fats on everything from IQ, memory, mood, energy,
immunity, lifespan and pregnancy. From this we have
established ODA’s (Optimum Daily Amounts).
Firstly, because, according to the government’s latest NDNS
survey the chance your diet will meet all the ‘RDAs’ is very
slim, and secondly because ‘need’ is so subjective and thirdly
because few know what a well balanced diet is, and fewer eat
one. For example, the EU RDA for vitamin D is 5mcg while the
average woman in the UK achieves 2.6mcg, about half. The
average woman also falls short of the RDA for iron,(11.2mg vs
RDA of14mg), magnesium (226mg vs RDA of 375mg) and
zinc (7.6mg vs RDA of 10mg). Who wants to be average?
After all, do you want just absence of obvious ill health, free
from scurvy for example, or would you like to be firing on all
cylinders?
If you want the most out of life, if you don’t want to feel just
average or alright, but truly want to achieve optimal health
and the presence of well being, you need optimum nutrition.
At the Institute for Optimum Nutrition, which I founded in
1984, we asked the question ‘what intake of each nutrient
equates to the maximum possible well being?’.
Have a look at the chart below. You’ll notice that the ODA’s
are often ten times the standard Recommended Daily
Amounts (RDA’s), which reflect only the minimum level of
nutrients required to prevent obvious vitamin deficiencies like
scurvy (vitamin C), beri-beri (vitamin B1) and pellagra
(vitamin B3).
But who wants to just function with the bare minimum?
What about enjoying a state of good health with boundless
energy and a general feeling of wellbeing. This can be
achieved by being optimally rather than minimally nourished.
Look at the chart again and you’ll notice the disparity
between ODAs and the nutrients provided by a standard diet
(black bars). What’s even more concerning is the shortfall in
nutrients provided by a healthier diet with plenty of whole
foods, fruit and vegetables (grey bars), which still fails to meet
the ODAs for each nutrient. That’s why I’m convinced of the
essential role of supplements to top up the shortfall in
nutrients from the diet, and want to show you the difference
that optimum nutrition can make.
I take
these
Nutrients RDA 100% RDA ODA
Vitamin A (mcg) 800 900 1500
shortfall 1000 2500
Vitamin D (mcg) 5 3.5 †
15
shortfall 15 30
Vitamin E (mg) 10 14 50
shortfall 200 250
Vitamin C (mg) 60 100 200 shortfall 1800 2000
Vitamin B1 (mg) 1.4 2 5
shortfall 30 35
Vitamin B2 (mg) 1.6 2.18 5
shortfall 30 35
Vitamin B3 (mg) 18 39.6 50 shortfall 50 100
Vitamin B5 (mg) 6 2.175 20
shortfall 80 100
Vitamin B6 (mg) 2 3.1 5
shortfall 20 25
Folic Acid (mcg) 200 325.5 400
shortfall 200 600
Vitamin B12 (mcg) 1 5.95 10
shortfall 15 25
Biotin (mcg) 150 36.5 100 shortfall 50 150
Key
Average Diet
Good Diet
Shortfall
RDA = Recommended Daily Allowance
ODA = Optimum Daily Allowance (diet plus supplements)
* Items marked with an asterisk have no RDA
†
Includes Vitamin D created by 20 minutes sun exposure per day.
More Vitamin D may be needed in winter.
p.6

‘Supplement these every day.
It’s your insurance formula for
a full and healthy life’
ANTIOXIDANT PROTECTION
Every minute of your life you are bombarded by oxidants.
Some come from sunlight, even on a cloudy day, others come
from fried food, smoke and exhaust fumes. But most come
from the normal body process of burning food for energy. If
present in excess, these can cause damage to the cells that
make up your body. Antioxidants are the solution. The main
antioxidants are vitamin A, vitamin C, vitamin E, anthocyanidins
(found in berries, which recycles glutathione), selenium
and zinc. They are all team players, recycling each other and
working in synergy, so they all need to be provided in your
daily supplement in order to harness their benefits.
THE OPTIMUM NUTRITION PACK
gives you antioxidant protection through:
• Vitamin A
• Zinc
• Selenium
• Beta-carotene
• Anthocyanidins
• Vitamin C
• Vitamin E
Having spent almost 40 years researching nutrition I formulated
exactly what I’d like to be taking. ‘The Optimum
Nutrition Pack’ is my daily insurance policy. This pack meets
the shortfall between what I get from my diet and what I feel
I need to deliver optimum health. It could meet your dietary
shortfall too, if you have any such as vitamin D in the winter,
ensuring the levels in your diet to deliver optimum nutrition.
For complete convenience, the days’ supply of supplements
comes in a handy tear off strip, which can easily be slipped
into a pocket, wallet or handbag ready to take whenever
it suits.
OPTIMUM
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AM
PM
So there’s no need to count out pills from different bottles or
try and remember whether supplements have been taken.
This has to be the easiest way to achieve peace of mind.
BOOST YOUR B VITAMINS
We all want to enjoy boundless energy, be able to cope well
under pressure and maintain a balanced state of mind. The
answer is B vitamins. B1, B2, B3 and B5 are all essential for
turning glucose from food into fuel and for supporting healthy
levels of Important brain chemicals, called neurotransmitters.
Your body communicates through chemical reactions, a billion
every second. This chemical ‘dance’ depends upon B6, folic
acid and B12. So an optimal intake keeps your body
chemistry in balance and helps maintain healthy
homocysteine levels.
THE OPTIMUM NUTRITION PACK
safeguards B vitamins intake with:
• B1 • B2 • Niacin (B3) • Pantothenic acid (B5)
• B6 • Folic Acid • B12
IMMUNE SUPPORT
Your immune system is constantly being challenged.
It depends on a whole host of nutrients for support and
maintenance, including vitamin C and zinc. Vitamin C has no
less than 10 known functions in immune health and with the
demands on your immune system ever present from the
stresses and strains of everyday life.
THE OPTIMUM NUTRITION PACK
supports your immune system with:
• Vitamin C • Zinc • Black elderberry
• Bilberry extract (rich in anthocyanidins) • Ginger
p.7

ESSENTIAL OMEGA 3 & 6
FATS
Omega 3 and 6 fats are essential for your health for two
main reasons:
1. They are essential for every single cell in your body,
including your skin and your brain, the dry weight of which is
60% fat. They make ‘prostaglandins’ which are involved in a
huge range of different functions in the body.
2. They cannot be made by your body so you need to obtain
them through your diet. So much so that the Food Standards
Agency (FSA) suggest that fish should be eaten every week
(for women they recommend 2 portions of fish a week and
up to 4 portions for men). However many people do not like
the taste of fish and there is also the worry about heavy
metal pollution like harmful PCB’s in fish. Good quality fish
oil supplements can be purified to give you a PCB free oil.
Our fish oil is scrupulously screened for maximum purity.
THE OPTIMUM NUTRITION PACK
contains the key fats:
Not all supplements are
created equal
It is one thing to take a supplement. It is quite another
for that supplement to be absorbed into your body.
Take zinc as an example. Zinc citrate is twice as well
absorbed as zinc sulphate. Of course the latter is
cheaper which is why many companies use it. By eating
the right food and taking the right supplements, you can
achieve optimum nutrition for you and your family.
Take the Optimum Nutrition Pack for a month and I am
sure you will see and feel the difference.
So there you have it – three carefully chosen
complexes in The Optimum Nutrition Pack, all working
together to help you maintain healthy energy and to
support your body and mind to remain strong and
healthy. I believe it’s the best you can buy.
Each Pack gives you two strips a day, for a month. All
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• EPA (omega-3) • DHA (omega-3) • GLA (omega-6)
That’s 574mg of omega-3 a day - an optimal daily
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MAXIMISE YOUR MINERALS
Vitamins get a lot of press, but did you know that we are
often more deficient in minerals than we are in vitamins?
Many people do not achieve even the RDA for iron, zinc and
magnesium in their diets. Iron is essential for haemoglobin,
the molecule that carries oxygen. Your cells can’t ‘breathe’
without it. Zinc is involved in over 200 enzymes in the body,
as is magnesium, an essential component of bones, muscles
and nerves. Not all minerals have RDAs but that doesn’t
mean they’re not essential. Chromium and selenium are a
case in point. Achieving an optimum intake of these minerals
is one of my key ‘optimum nutrition’ objectives. That’s why I
eat both mineral rich foods such as seeds and take a mineral
supplement every day.
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p.8
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GL DIET FRIENDLY
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When you get older your need for many nutrients
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p.9

What Actually Works
For Weight Loss?
Is there a pill that works for weight loss?
This has been a veritable ‘holy grail’ with
various slimming elixirs, from starch
blockers to stimulants, fat blockers such
as the failed Alli drug, with horrendous
side-effects, and hyped up strawberry
ketones. Yet, there has been one
consistent and healthy pill or powder that
reliably delivers results and that is
glucomannan fibre.
1. GLUCOMANNAN
Derived from the konjac plant, this Japanese food is the
best known super-soluble fibre, absorbing 100 times its
own weight of water, making you feel full and slowing down
the release of sugars from food, effectively lowering the GL.
All this is achieved by having 1 to 3 grams, in other words
one to three capsules or a flat teaspoon of this tasteless
powder with a decent glass of water before a meal.
The effect is instantaneous. It makes you feel fuller, makes
you more regular, but does it lead to weight loss? The
weight of the evidence to date says yes. So much so, that
the notoriously thorough and hard to please European Food
and Safety Authority (EFSA) have given glucomannan an
allowed weight loss claim.
To test its effects researchers headed by Dr Gilbert Kaatz
from San Antonia Texas, gave 73 overweight men and
women either 1 gram of glucomannan, taken three times a
day before meals, or an identical placebo pill for 60 days.
This was an ‘open’ study, meaning they were left to get on
with it. Of course, not all complied, but the comparison of
those that did comply to either taking the placebo or the
glucomannan, showed a clear effect for glucomannan.
Those on placebo gained an average of 2.2lbs. Those on
glucomannan lost an average of 2.8lbs. So those on
glucomannan lost 5lbs more over 60 days. Further analysis
found that most of this weight loss, almost 4lbs (3.9lbs)
was actually fat loss.
Watch ‘The Truth About Fibre’ at:
patrickholford.com/films
Their body fat also dropped by an equivalent of 1.4%.
Cholesterol, and specifically the more harmful LDL
cholesterol, reduced by 3mg/dl in those taking
glucomannan. This study was recently published online in
the Journal of the American College of Nutrition:
www.ncbi.nlm.nih.gov/pubmed/26492494
It confirms two other studies, one in Japan and one in the
US, which reported an extra 1lb weight loss per week when
people took 3 grams a day. I first reported that
glucomannan improved weight loss back in the 1980s
when I ran a similar, but smaller study, involving ten people
given 3 grams a day for 90 days. One dropped out. Of the
remaining nine the average weight loss was 6.5lbs.
So that’s four studies, each
showing that glucomannan
really does assist weight loss
and works in a way that is
totally healthy, with no
side-effects other than
lowering cholesterol.To my
mind it’s a no brainer for
people with weight to lose as
part of a sensible low GL,
reduced calorie diet.
Glucomannan is available
in the UK as Carboslow®
p.10

2. GL DIET
The two most effective diets are either a total no-carb diet,
or a low glycemic load (GL) diet, where you eat less carbs,
but choose the right ones. I favour the latter because it is
a) just as effective; b) less restrictive; c) has greater
compliance; and d) avoids the dangers of no-carb diet in
the long run which, by virtue of being high in meat, includes
an increased risk for colo-rectal cancer and kidney
problems. The beauty of eating a low GL diet is that you
just don’t feel hungry. This is because you eat regularly and
can have decent portions. A low GL diet is also easy to
follow. You just need to follow three golden rules:
1. Eat no more than 40 GLs a day
2. Eat protein with carbohydrate
3. Graze don’t gorge
HCA works by inhibiting the enzyme – ATP-citrate lyase –
that converts sugar (or glucose) into fat. Evidence of its
fatburning properties has been accumulating since 1965.
For example, participants in one eight-week, double-blind
trial reported an average weight loss of 11.1lb per person,
compared with 4.2lb on a dummy pill. I recommend taking
HCA, especially during the first three months of any weight
loss diet. You need 750mg a day. Most supplements
provide 250mg per capsule, so take one capsule three
times a day, ideally anywhere from immediately before, to
30 minutes before, a main meal. It is widely available as
a supplement.
Your GL intake breaks down as 10 GLs each for breakfast,
lunch and dinner, plus 5 GLs for a mid morning and mid
afternoon snack – so you eat (or graze) regularly instead of
gorging at one or two big meals.
You can push weight loss to the max by adding in two
factors; exercise and two or thress days a week when you
eat both slightly lower GLs and lower calories. How to do
this is explained in Burn Fat Fast, including 5 minute
exercise system devised by former gladiator Zodiac –
Kate Staples.
5-HTP helps you ‘think thin’
The two most powerful controllers of your appetite are your
blood sugar level and your brain’s level of serotonin, the
‘happy’ neurotransmitter. A low level can lead to depression
– and increased appetite.
If you are low in serotonin, one of the quickest way to
restore normal levels, and normal mood, is to supplement
your diet with 5-hydroxytryptophan, or 5-HTP for short.
My advice is to supplement 50mg of 5-HTP twice a day.
But do not take 5-HTP if you are on SSRI drugs.
Available from
patrickholford.com
3. SUPPORT SUPPLEMENTS
HCA curbs your appetite
Hundreds of delicious and
easy low GL recipes.
HCA is extracted from the dried rind of the tamarind fruit
(Garcinia cambogia), which you may know from Indian and
other Eastern cuisine. HCA is not a vitamin, but it will help
you lose weight. Numerous studies have shown it to slow
down the production of fat and reduce appetite. It has been
extensively tested and found to have no toxicity or
safety concerns.
Chromium – the secret of blood sugar control
One mineral that helps you maintain blood sugar control is
chromium. The older you are, the less likely you are to be
getting enough of this essential mineral that helps stabilise
blood sugar levels and, hence, weight. The average daily
intake is below 50mcg, while an optimal intake – certainly
for those with a weight and blood sugar problem – is
around 200mcg.
Chromium is found in wholefoods. Beans, nuts and seeds
are other good sources, and asparagus and mushrooms are
especially rich in it.
The best form of supplementary chromium is chromium
polynicotinate, which means it’s bound with vitamin B3.
A good multivitamin will contain 30mcg of chromium, but
you can help maintain blood sugar control and normalise
sugar cravings more quickly by taking 200mcg twice a day
for the first three months of a weight loss regime.
p.11

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