Acne Sample-diet

21) What is the maximum amount of absorbable protein the body uses for muscle building before it says enough is enough. Can you have too much protein on this diet?

That also depends on your need, AND it is individually different (besides the need)
Yes you can have too much protein in this diet.
The protein absorbed should be according to the need for it.
It is best to consume the highest quality protein only, because that can be processed most efficiently and easily. That is why raw is always better than cooked. (cooking damages part of the protein)

You can have too much protein because blood-protein levels can very greatly: from 100% (alanine) up to 900% cysteine) !!!
This means that even clean protein can make you retain more water in the true skin, pinching off sebum canals. So you need to do experimenting to find out what your protein requirements are, given a certain level of exercise.
Once your skin is totally clean, you should increase raw protein consumption and see where your skin starts to become irregular / raw; that is where you consume too much clean protein.

20) But I don't want to lose weight!

It can make you lose weight, or gain muscle-weight. (gaining fat is very hard on this diet)

By nature we all have a set-point weight that is perfect to fight, run and climb in trees; the set-point weight.
By nature our appetite is according to that set-point weight; the fatter you become, the more appetite is inhibited (through leptine for example)
...unless this sytem is impaired by physical addictive chemicals in food that increase our appetite. (see "RESULTS" thread)
When your appetite is greater than it should be, you eat more and become overweight.
When you absorb no appetite-enhancing chemicals anymore, your appetite will be according to your weight, and you will automatically lose the OVERweight.

But Muscles are not OVERweight in the sense that having more muscles does not inhibit your appetite like more fat does (via leptin and other hormones).
In fact, being muscled stimulates your appetite because muscles use sugars/carbs for energy. The more muscles, the sooner your blood-glucose level goes down, increasing your appetite.

To gain muscle volume, the most important thing is to PREVENT CONVERSION OF MUSCLE-PROTEIN INTO AVAILABLE ENERGY.
And to prevent that, the blood needs to contain sufficient glucose and fatty acids at all times.
Why?
Because muscle protein can be converted into both glucose and fatty acids. If you consume too little fat, your body will therefore convert muscle protein into fatty acids. If you consume too little sugars, your body will convert muscle protein into glucose. Simply because the heart and colon always need sufficient fatty acids to function and the brain and the msucles need sufficient glucose to function. And staying alive has a higher priority than maintaining muscle volume.
So make sure to eat ENOUGH sugars (like in fruits) and to consume something containing fat (the salad with oil, Brazil nuts / avocado) every time you eat something containing sugars.

Second; of course your muscle volume will only increase if you stimulate them to (exercise), but also if you give them enough time to grow (rest). Especially the latter is often forgotten.
If you want to increase the volume of almost all muscles, the best to do is to exercise only one specific group of muscles every day so that every group of muscles can have about 4 to 5 days rest. In this case you shoul choose exercises that solely involve the targeted muscles. ("isolation exercises") that way you are also better able to 'sculpture' you body according to your needs, instead of just gaining muscle mass, which makes you bulkier / sturdier.

And of course you should consume sufficient high-quality protein.
Raw protein is undamaged and always of a higher quality than when cooked.
The higher the protein quality, the more efficiently the body can use this protein for (re-)construction purposes, because it also takes energy and vitamins (especially B2, B6 and B9) to process the part of the protein that cannot be used for construction purposes (because one or more amino acids are lacking). Also because processing protein originates toxic wastes (ammonium, which is converted in less toxic ureum), and that needs to be deported. (or re-utilized to compose non-essential amino acids)

19) This is depriving your body of protein and carbs!

Carbs are carbohydrates, which are sugars.
Fruits contain all the carbs you need. All you need to do is to eat sufficient fruit.

There is plenty of protein in raw fish, egg yolks and Brazil nuts, and even in fruits.
Protein requirements are most accurately reflected in amino acid requirements. And guess what, compared to WHO amino acid requirements, even if you eat fruits and Brazil nuts only, you will lack energy (by eating too little) before you can possibly absorb too little of an amino acid.
And if you need MORE protein, because you want to gain muscles, you should eat fresh raw fish and/or egg yolks, which can abundantly supply you with all the protein you need.

18) If I eat a healthy supply of fruit and brazil nuts, how many raw eggs a day will I have to consume to build muscle.

Wow, I cannot possibly answer that question because it totally depends on your exercise intensity, how tall you are and how much muscle volume you have. (it takes more protein to maintain muscle volume)
But I will give you an example:
My boyfriend is lean-muscled; not volumnous but athletic; he is 6 feet 3 tall and weighs 187 pounds. He needs to eat about 3.5 oz animal food (3.5 oz fish / 5 egg yolks) a day to maintain his muscle volume.
When he eats a handful of Brazil nuts too, he needs 2 yolks less.
But those who have far bigger muscles (or have a higher muscle turnover) need more protein just to maintain that muscle volume.

17) Also, some of my muscles ache a little bit, its not a bad ache but one that is irregular.

Did you normally consume milk or take calcium supplements?
Our muscles can only function if they can deport calcium from the inside of the muscle cell to the outside. If the blood-calcium level is often relatively high, due to regular milk / calcium consumption, the muscles have more problems deporting the calcium into the blood (necessary for contraction)
Thus high-calcium intakes lead to 'stiff muscles' or even cramps (and eventually to firbomyalgia)
Now you are suddenly consuming no milk and no extra calcium, and thus the muscles are free from this calcium-burdening, which may cause a tingling sensation.

Another explanantion is that all cooked foods contain sedative beta-carbolines (see "RESULTS" thread), which make you feel less.
not absorbing such chemicals anymore, you will clearly feel everything that is going on in your body, including your muscles.
Exercising is causing cell-damage, which stimulates the muscles to grow more muscles, to be better able to cope with this future strain on the muscles.
When not 'sedated' you can probably feel this process.

16) What is the best source for protein? Is it tuna?

Brazil nuts, no doubt about that.
Even consuming only fruits and a handful of Brazil nuts daily you would be lacking energy before you could possibly lack protein (compared to WHO amino acid requirements)

Here is protein quality of some foods, calculated by the share of the scarcest amino acids (methionine and cystein) relative to that of the average of all the other amino acids in total protein contents.

91%    Brazil nuts
80%    crayfish
72%    edible snail
62%    chicken egg white
52%    sole (fish)
49%    ling (fish)
47%    brown shrimp
47%    halibut (fish)
46%    oriental sesame
45%    salmon
45%    Horse mackerel (Jack mackerel)
44%    chicken egg yolk
43%    mullet (fish)
44%    lobster
42%    crawfish (Spiny lobster)
43%    cod (fish)
42%    mackerel
42%    chicken breast / leg
42%    pork, muscles only
41%    oyster
39%    mussel
39%    soft clam
39%    The combination of fruits and some Brazil nuts
38%    trout
38%    beef, muscles only
38%    mutton, muscles only
38%    tuna
37%    turkey, young
37%    veal, muscles only
32%    cow's milk, raw / reduced fat
31%    Soya bean
30%    lamb, muscles only
29%    walnut
28%    Soya flour
26%    peanut
25%    Mung bean (Indian bean, green- / golden gram)
25%    hazelnut
21%    white beans
21%    macadamia nuts

15) Will I get enough calories? I will feel weak without calories...

There are loads of calories (energy) in fruits/raw fish/extra virgin olive oil, ect.

Whether you have sufficient energy at your disposal at all times, is primarily determined by whether you have absorbed both sufficient sugars and fats. That is why it is adviced to have a few bites of the salad after every time you have consumed some fruit.
Sugars are fast, but short-lasting energy and fats are slow but long-lasting energy. Together they are perfectly complementary. And since these foods are also easy to digest, they will make you feel very energetic.

14) You seem to be leaving out complex carbohydrates.

Complex sugars...Like starch in banana?
ALL carbs are converted into glucose, but all the different fruit-sugars are converted in a different speed. Fat helps to spread the absorption of carbs and to stabilize blood-sugar levels. So, you don't need complex carbs to minimize the blood glucose fluctuations, but fat.

You don't need starch, you need sugars and fat.

13) Fat is only efficient fuel for moderate physical activity

Exactly, and what are you doing when you don't exercise??? (The largest part of the 24 hours a day)
You are less physical active, so that the share of fat in total energy expenditure is then higher.

12) Fat is your enemy.

you can also gain muscle weight on this diet; my boyfriend is 187 pounds LEAN muscles and he consumes raw foods ONLY.
Fat is essential and your friend. (Fat is also required to absorb vitamins)
All the body needs for energy, is glucose (ALL carbs) and fatty acids.

11) High-sugar food such as fruits causes insulin release, causing fat storage!

No, due to the influence of insulin the redundant blood-glucose is FIRST converted into glycogen in the muscles (1,200 kcal) and the liver (400 kcal).
Only if these are filled, excessive glucose is stored as glycerol combined with 3 fatty acids, in adipose fat.

BTW; due to the influence of insulin and glucagon, redundant protein can also be stored as fat.

10) The fat calories you consume will lay dormant, and will become just that... Fat!

ALL calories that "lay dormant", whether from alcohol, protein, fat or carbs, will make you gain fat.
Fat does not cause overweight. Overeating does.

Americans, on the average, are the biggest of all. (1) More than one half of adult Americans is overweight or obese. (2)

French, Italians and Germans, on the average, consume more fat than Americans, (FAO database) but Americans (and the British) are more obese. (3)

It is simply not true that we get fatter the more fat we consume:
Average fat consumption in 1998 in gram / cap / day;

165     France
152     Italy
149     Germany
147     USA
142     UK

(1) Martorell R, et al, Obesity in women from developing countries. Eur. J. Clin. Nutr. 2000 / 54 (3) / 247-252. , Samuelson G, Dietary habits and nutritional status in adolescents over Europe. An overview of current studies in the Nordic countries. Eur. J. Clin. Nutr. 2000 / 54 (Suppl 1) / S21-28.
(2) National Institute of Diabetes and Digestive and Kidney Diseases, Bethesda, MD, USA. Overweight, obesity, and health risk. National Task Force on the Prevention and Treatment of Obesity. Arch. Intern. Med. 2000 / 160 (7) / 898-904.
(3) De Vito E, et al, Overweight and Obesity among secondary school children in Central Italy. Eur. J. Epidemiol.1999 / 15 (7) / 649-654. , Maillard G, et al, Trends in the prevalence of obesity in the French adult population between 1980 and 1991. Int. J. Obes. Relat. Metab. Disord. 1999 / 23 (4) / 389-394.

it is not necessary to go out searching for dietary fat.

It is when you are consuming at least 4 pounds fruit a day, as in this 'sample-diet' , because fruits contain very little fat.

The fat is essential to stabilize the blood-sugar level, since our body has (besides alcohol) only 2 sources of energy at its disposal; fat-like molecules and sugar-like molecules. (redundant protein is converted in both). Consuming too little fat, the sugars need to supply all the required energy, and the blood-glucose level will therefore fluctuate much more, which causes cravings and moodswings / depression. (through the serotonin system)

9) Egg have fat, and egg whites do not, so it is recommended not to eat the yolk.

Fatty acids are the main source of energy for the heart and the colon. (low-fat diets can cause constipation)
Fruits contain very little fat, and in this diet fruits are the main component.
Our body has (besides alcohol) only two sources of energy at its disposal fat-like molecules and sugar-like molecules. YFat is slow but long-lasting energy, sugars are fast but short-lasting energy. Together they are perfectly complementary.
Without sufficient fat in your diet the blood-glucose level will fluctuate too much, increasing cravings and eventually impairing insulin-response (causing diabetes).

8) WIll I get enough protein from fish for muscles to grow?

You can get all the protein you need from fish. Actually, average fish protein is better than average meat-protein quality.
Furthermore, protein in heated/processed food is partly damaged due to simple oxidation and the Maillard reaction, which affects protein quality.
When you need to build up/maintain a high body-mass, you need to prevent conversion of muscle-protein into available energy at all times. Thus you need to have sufficient fat and sugar at your disposal at all times. Thus the best thing to do is to consume a few bites of the salad containing sufficient olive oil every time after you have consumed some fruit. Make sure there is ALWAYS sufficient energy available.

7) How about a soy-isolate?

You mean AFTER you have made 100% sure that the sample-diet works for you?
Yes, then you can start experimenting, but I can GUARANTEE that it will make you break out again.
The soy-isolate (any protein-isolate) is a concentrate of acne-causing substances.
What does not cause acne are liquid free amino acids. They taste awful and the right ones are expensive, but they do NOT cause acne (no matter how much you take.)
But if you do, make sure to consult me first, to know whether it contains the right rates of amino acids. If not, they are entirely worthless.

6) You dont think consuming egg whites is worthwile? Why?

Egg white contains many vitamins, minerals and protein etc., but RAW egg-white also contains avidin and ovomucoid, which are enzym-inhibitors. When you cook the egg these are destroyed, but that also originates 'dirty' protein that causes acne if you also produce much sebum.
And the enzym-inhibitors can also aggravate your acne because they inhibit digestion. And if digestion is not complete, more partly undecomposed protein is absorbed, and temporarily ends up in the skin, because the other organs first only take up free amino acids. In the skin this extra protein attracts more water, increasing water-pressure, which pinches off sebum canals.

5) you said one could get fat by consuming too much protein?

Because 1 gram of protein contains exactly as much energy as 1 gram of glucose (blood-sugar): 4 kcal.
Redundant protein (more than that what you need for (re)construction purposes) is ALWAYS converted into sugar- and fat-like molecules:

Protein consists of amino acids. A small percentage is used for construction purposes. Redundant protein (most of what you consume) is transformed into either sugar-like or fat-like molecules. The amino acids that can only be transformed into glucose-like substances are : methionine, cysteine, valine, threonine, alanine, aspartic acid, glutamic acid, glycine, histidine, proline, serine, and arginine. Leucine and lysine can only be converted into fat-like substances. Phenylalanine, tyrosine, isoleucine, and tryptophane can be converted in both fat-like or glucose-like substances.
Your body will produce 14-fold more enzymes transforming phenylalanine, tyrosine, isoleucine and tryptophane into fatty acids when you are on a low-fat diet.

4) Is powder protein bad?

The worst you can do for your skin.
These are ALWAYS 'dirty' protein concentrates.
If you MUST have a protein supplement, take liquid free amino acids only, these are the ONLY clean ones. (no powder-'free' amino acids!!!)

Muscles & Diet; To Pete and Dan
3) How in the world I would ever be able to put on mass by following your diet. My body requires a lot of protein to gain muscle

My boyfriend is 6 feet 3 tall and weighs a lean 187 pounds, all muscles. (he works out daily, yes) And guess what, he eats no cooked food whatsoever. He ONLY eats fruits, salad, sashimi and raw beef.
Raw protein is clean protein.
The advantage of raw protein over cooked protein is that not only is raw protein clean, their amino acids are undamaged, and thus protein quality is better.
If you need a lot of protein; eat a lot of raw fish and / or fruitsshakes with FRESH raw egg yolks. (don't blend the yolk, just the fruits; add the yolks after the blending, since egg yolk can also become 'dirty' due to blending)
Also make sure not to be physically active within an hour after having consumed the raw protein (don't do anything that makes your heart beet faster)

If you want to gain muscles, it is also essential to have sufficient energy at your disposal all the time. so make sure to eat some salad covered with sufficient oil (or Brazil nuts / fat fish) after everytime you have eaten fruits.
When you eat raw protein, never consume fruits, salad etc. AFTER they raw protein, always BEFORE.

2) Does whey protein (supplement) count as one of your 'dirty' proteins? It's pure whey protein so I don't see how it could..

Pure protein is ALWAYS processed protein because by nature the protein always come in 'a package' with other nutrients. To distract the protein, a number of heat-involved processes are required. This does not only damage the protein making it 'dirty' protein, this also affects protein quality. If you check amino acid composition of foods (See Souci, S.W. et al, Food composition and Nutrition Tabels, Medpharm Scientific Publishers Stuttgart),you clearly see that the cooked version of every food always is lower in the most esential amino acids. (especially methionine and tryptophan, because they are most volnerable to heat) The decrease in protein quality is always greater than 10%.

Furthermore, protein quality of milk-proteins is already low, compared to other protein. (protein quality is calculated by the availability of the most scarse / limiting essential amino acids, methionine and cysteine, relative to total protein content; a protein quality of 100% means that this protein contains as much methionine and cysteine as the average of the other amino acids)

Protein quality of some foods / protein

91% Brazil nuts

80% crayfish

72% edible snail

62% chicken egg white

45% salmon

44% chicken egg yolk

42% mackerel

42% chicken breast / leg

38% beef, muscles only

38% tuna

37% veal, muscles only

31% Soya bean

30% pasta made with eggs (noodles, spaghetti etc)

30% cow's milk, full fat / 3,5%

8% gelatine

7% potato crisps

Raw egg white is not an option because it contains ovomucoid and avidin (which are destroyed by heat) which inhibit digestion, what can cause acne.

If you MUST have supplementary protein, you should take liquid free amino acids. They are absolutely clean and you can choose the exact amino acids you need. They are easily absorbed and 100% utilized. (they just taste disgustingly and are expensive)
If you want to know what amino acids in what rates you need (some supplements lack one or more of the essential ones, which makes them worthless), send me an email.

To Pete
1) Is sweating good or bad for acne? On the one hand, it seems good for you because you're sweating out all the dirt and opening up your pores in the process. On the other, you can argue that getting dirty sweat all over your face, chest and back must cause your pores to clog and form zits.

If pores clogged on the outside / surface of the skin would be the cause of acne, we could cure acne by cleaning our skin thoroughly all the time, and we all know that this is not the case.
Does anybody know one single persoon who cured his/her acne by using Clearasil or something like that?

Acne is caused by the combination of a high sebum production and the pinching off of sebum canals in the true skin. The latter is due to the accumulation of 'dirty' protein and salt in the true skin, attracting water, increasing water pressure in the true skin.
Sweating is actually good, it helps a tiny little bit in deporting the 'dirty' protein and salt (in the sweat). Though this does not make any difference if new 'dirty' protein or salt is absorbed after having worked out.