Dr. Kim Williams

Note: You can also watch this week’s Vegan Quote of the Week on YouTube here: https://www.youtube.com/watch?v=9tbHKkWFJP4

This week’s quote comes from Dr. Kim Williams, one of the most high-profile cardiologists in the United States, who has recently served as the president of the American College of Cardiology, and chief of cardiology at Rush University.

Here is our Veggies for Thought for the week:

Dr. Kim Williams has said,

“There are two kinds of cardiologists: vegans and those who haven’t read the data.”

Let’s think about that.

First, a saying made popular by Carl Sagan goes, “Extraordinary claims require extraordinary evidence.” And the evidence for this claim is pretty outstanding. I do encourage you to check out the links at the end of this article with some studies and some interviews with Dr. Williams! The data is really interesting, whether you like data, or if you argue that this is an “appeal to authority” fallacy, or even if you think you can interpret heart data better than the president of the American College of Cardiology, check out the data for yourself!

Here is one way that Dr. Williams uses data with his patients: In an interview on the Rich Roll podcast, which is absolutely incredible, and I recommend it to everybody, Dr. Williams talked about how different patients need different strategies for improving their diet. For some patients, especially if it’s someone who’s educated, it’s as simple as bringing up a study and showing them the results of what happens if you change your diet.

Dr. Kim Williams has had a plant-based diet since 2003, and we’re seeing increasing numbers of cardiologists following this trend.

If you’re seeing more and more heart doctors becoming vegan, there are two ways of looking at it:

1.

The people who know, study, and live for health information are learning more about what’s good for your heart, and they’re are making these changes in their lives,

Or,

2.

(Which is maybe a bit of a cynical view) Cardiologists are wrong/ purposefully adapting a diet that is bad for them so that more people will have heart disease so that cardiologists will have more employment.

On the Rich Roll podcast, Dr. Williams tells a story about staff noticing that he was eating differently at all the meetings and requesting different food, so they asked him why he was eating differently from everyone else. His response?

“Heart attack, stroke, and death.”

Now that’s an answer to give when somebody asks you why you don’t eat meat!

Dr. Kim Williams has of course been accused of pushing some industry agenda, but he says the decision to switch to a plant-based diet in 2003 was just because of his LDL cholesterol. His LDL cholesterol dropped from 170 down to 90 in six weeks. He’s seen similar results in his patients, where a change in diet could prevent and even reverse some diseases.

Thank you so much for checking out this week’s Vegan Quote of the Week, and check back next week! 🙂

How I Dropped 30 lbs in 6 Months for my First Bodybuilding Show

Before starting, I want to say that this advice is relevant to you whether you’re a vegan or not, and whether you want to do a bodybuilding show or you just want to get leaner.

My first “cut” as a vegan ended up being the best cut I’ve ever had: it went so well, in fact, that I decided to compete in a bodybuilding show, competing in classic physique and men’s physique with about 20 other men. I placed 4th, meaning I qualified for my first national bodybuilding show!

In this article, I’ll share with you the best tips I can give for getting lean, and I’ll show you why science backs up this advice. We’ll go through how to drop your weight safely and effectively. It’s not difficult, you don’t have to starve yourself, and I’m loving everything that I eat.

If you’d rather watch this content/ listen to it, check out my YouTube video on the topic!


Opening Thoughts/ Safe Weight Loss

What I’d like to say first is that this advice is for actually losing fat and looking leaner, not just stepping onto a scale and having it read you a lower number.

Let’s take a look at a quote from an article in the Journal of Athletic Training:

“Body composition adjustments should be gradual, with no excessive restrictions or unsafe behaviors or products. On average, weight loss goals should be approximately 1 to 2 lb (0.5 to 0.9 kg) per week but should not exceed 1.5% of body weight loss per week.”

If you’re a healthy individual looking to get a bit leaner for whatever reason, I would be very skeptical when reading about products or magazines that claim to make you lose weight much faster than this. We see it in the science everywhere, there’s one rule to lose weight: stay in a slight calorie deficit.

With that said, let’s get started!


Tip #1: Weigh & Track your Food

About a year ago, in October 2017, I started tracking everything I eat. This is where I saw the biggest, most consistent changes with controlling my weight, both up and down. Why? You can see much more accurately what you’re eating, adjust it to stay in a slight calorie deficit, and be conscious of how much you’re eating.

Let’s look at this article: “Can following the caloric restriction from Dietary Guidelines for Americans help individuals lose weight?” A study of 54 overweight/ obese adults were given a weight-loss goal. They were encouraged to track their calorie intake and calories burned daily, staying at a 500-calorie deficit.

Did it work?

Yes, and I’d like to bring up two points of interest from the data:

  1. The importance of tracking your calories.
  2. The importance of staying in a caloric deficit.

How important is tracking your calories? Let’s take a look at this graphic showing these results:

Does tracking calories help you reach your weight goal? (FIGURE 1)

ostbu8b

Note: This graph shows the number of days that were and weren’t tracked on average, not the number of participants who tracked and didn’t track calories. This means that those who reached the weight goal had tracked calories ~83% of the time, and those who didn’t reach the weight goal tracked their calories only ~35% of the time.

In general, people who succeeded at losing weight tracked their calories more often, and people who didn’t reach their weight goal tracked their calories less often.

So, does that mean you have to track your calories? No! I’m sure you know people who have lost weight without tracking their calories, of course it can be done. It might be easier to lose weight if you track your calories, and you may be more likely to lose weight, but it is definitely not mandatory to track your calories.

In addition to looking at the effect of tracking calories, the authors looked at the effect of staying on a calorie deficit. Can you guess which was more important?

The effect of staying on a caloric deficit when trying to lose weight (FIGURE 2)

kvuuggi

Those who managed to stay on their caloric deficit lost almost FOUR TIMES as much weight as those who didn’t. Is that really surprising? If you want to lose weight, have a caloric deficit, it’s as simple as that, that’s all there is to it. It’s in the literature everywhere.

So, do you have to track your food? No: there was a correlation between tracking calories and losing weight, but maintaining your deficit is a much better indicator of if you’ll actually lose weight.


Tip #2: Eat less processed foods

Eat less processed foods.

There is a plethora of evidence other than weight-loss why you shouldn’t eat foods that are very processed. For example, here are some recent research articles on the topic:

“Ultra-processed fats and sauces and sugary products and drinks were associated with an increased risk of overall cancer, and ultra-processed sugary products were associated with risk of breast cancer.” (Fiolet et al. 2018), a study on over 100,000 people.

Other similar articles this year:

Ultra-processed foods and cancer: (Monge & Lajous, 2018)

Ultra-processed foods might increase cancer risk (Gourd, 2018)

What are some benefits of eating something like vegetables over processed foods?

One benefit that David Goldman pointed out in Health Science was that non-processed foods are more “nutritionally dense and calorically dilute.”

What does this mean?

You can get more nutrients that your body needs and take in less unnecessary calories, making it easier to stay on a calorie deficit.


Summary

There’s no silver bullet that’s going to make you leaner; it’s as simple as staying in a calorie deficit and eating good food. Keep your long-term health in mind and don’t do anything dangerous. Talk to your doctor about everything.


Related readings/ journals

Carels, R. A., Young, K. M., Coit, C., Clayton, A. M., Spencer, A., & Hobbs, M. (2008). Can following the caloric restriction recommendations from the Dietary Guidelines for Americans help individuals lose weight?. Eating behaviors, 9(3), 328-335.

Drewnowski, A. (2005). Concept of a nutritious food: toward a nutrient density score–. The American journal of clinical nutrition, 82(4), 721-732.

Fiolet, T., Srour, B., Sellem, L., Kesse-Guyot, E., Allès, B., Méjean, C., … & Hercberg, S. (2018). Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort. bmj, 360, k322.

Gourd, E. (2018). Ultra-processed foods might increase cancer risk.

Horswill, C. (2009). The 1.5%-Per-Week Rule Part 1: Fat Loss.

Monge, A., & Lajous, M. (2018). Ultra-processed foods and cancer.

Monteiro, C. A., Levy, R. B., Claro, R. M., de Castro, I. R. R., & Cannon, G. (2010). Increasing consumption of ultra-processed foods and likely impact on human health: evidence from Brazil. Public health nutrition, 14(1), 5-13.

Moubarac, J. C., Martins, A. P. B., Claro, R. M., Levy, R. B., Cannon, G., & Monteiro, C. A. (2013). Consumption of ultra-processed foods and likely impact on human health. Evidence from Canada. Public Health Nutrition, 16(12), 2240-2248.

Turocy, P. S., DePalma, B. F., Horswill, C. A., Laquale, K. M., Martin, T. J., Perry, A. C., … & Utter, A. C. (2011). National athletic trainers’ association position statement: safe weight loss and maintenance practices in sport and exercise. Journal of athletic training, 46(3), 322-336.


All the best, take care!

Conrad

Worldwide AV Meet Up: Toronto, August 26, 2018

What an awesome turnout for the event! Cubes of Truth taking place in four major cities around the world, the day right after the Official Animal Rights March!

I wanted to make some food ahead of time and bring it to the activists to say thank you to everyone for their hard work, standing six hours in the sun for animal rights activism, but I was running late from a previous commitment, so I bought two bunches of bananas and gave them out!

Something really cool was that I ran into legendary Australian Animal Rights Activist, JAMES ASPEY! (Who took one of the bananas I was giving out :))

I ran into him yesterday at the Official Animal Rights March, and he was kind enough to take photos with us!

qkq8ukb

James Aspey (left) with Conrad Babicz (right), after the Official Animal Rights March, August 2018

Looking forward to more of these events in the future, a huge thank you to everyone involved and all the coordinators! It was amazing meeting all of you, thank you all for being there! 🙂

More about the event from Animal Rights Toronto: https://animalrightstoronto.com/event/worldwide-av-meet-up-toronto/

Footage played on the screens (WARNING: Graphic content, animals being slaughtered): https://drive.google.com/drive/folders/1q8R8EmCKw5zKTr1gUm2e6JTGfP3yD9vE

All the best,

Conrad

Animal Rights March: TORONTO, August 25, 2018!

A month or two ago, I was taking the train home after the gym. I saw a lady boarding the train with a shirt that said something along the lines of “Animal Liberation.” I asked her what her shirt meant, and she told me it was an animal rights group; she was advocating against speciesism at Toronto’s Pride Parade.

I was given a little card with a picture on it that showed some of the differences in physiology between herbivores, omnivores, and carnivores, and how humans compared to these groups. I remember seeing this in a video with Dr. Milton Mills, and I thought it was incredible! Funnily enough, I’ve seen the same argument used from the opposite side: on a carnivore subreddit, a similar picture was posted arguing the complete opposite view. ¯\_(ツ)_/¯

We talked for a bit, and she told me about an animal rights march that was coming up in Toronto. I made a note of it: August 25. At the time, that felt like it was still worlds away. Can’t believe that that’s already today, wow, this summer flew by!

I’m super excited to be attending this event!

The Animal Rights March is taking place in Toronto from 12 PM – 3 PM on Saturday, August 25, 2018, starting at Grange Park!

Hope to see you there! 🙂

Conrad

Welcome to VeggiesForThought.com!

Welcome to VeggiesForThought.com, the website run by natural vegan bodybuilder and animal rights activist, Conrad Babicz 🙂

Here you can find what I’ve learned in my last decade of training, with everything related to diet and fitness being backed by scientific articles!

You can also find my upcoming/ past events, and some discussion on vegan news 🙂

Stay updated here and on my YouTube channel! (link opens in new tab)

Looking forward to meeting you and hearing from you!

Please bear with me a for little bit, as this website is new and under construction 🙂

All the best,

Conrad 🙂