Thanks for the feedback, Anima.
The impetus for my post was to put together the logic and evidence for the HH theory of obesity. Regarding specific and practical dietary prescriptions, I must admit I'm still on a learning curve. But I'm thinking about what I eat in a new way. Rather than focus on factors like energy content (calories in, calories out theory), flavor (FRH theory), hormonal effect in muscle and fat tissues (CIH theory), I'm thinking more about: how does this food, dietary practice, exercise, etc. affect my brain? And that includes whether it inhibits access to the brain (e.g. fructose -->triglyceride "fouling" of the blood brain barrier) or inflammation of the POMC neurons), upregulating or downregulating brain receptors, etc. So it gives me a new model for trying to optimize what I eat and how I exercise.
I'm still researching (and self-experimenting) what foods are most compatible with the HH theory. So I can't give you a complete run down, but perhaps I'll share a few thoughts that partially answer your question.
At first, I did not understand Robert Lustig's emphasis on restricting sugar (sucrose and fructose) vs. carbohydrates in general. But for the reasons laid out in my post, I now I think I have a basis for that distinction. So I tested the theory over Thanksgiving. I ate more potatoes and yams (high in glucose, no fructose) than I would have previously, while cutting back on desserts (high in fructose) and nuts (high in linoleic acid). Of course, I ate a lot of turkey, green beans, salad etc. too. I found that I filled up readily and stayed satiated for much longer. I also lost slept great, even better than usual. Perhaps my hypothalamus was getting the insulin it wanted?! Most odd of all, I actually lost a few pounds over Thanksgiving! I laughed when I first read about the guy who lost weight eating mostly potatoes, but now it doesn't seem so silly. (And from his website
, it looks his potato diet worked quite well for weight loss and reduced triglycerides and cholesterol). So I will try adding back some potatoes and rice (within reason) while cutting back on sugars and certain fats (including those in nuts) to see what effect this has on my body fat.
One interesting additional consequence of the HH theory is that foods that are most satiating should also be those that help with fat loss. That's because the POMC/CART neurons, when activated by insulin or leptin, have the dual function of not only suppressing appetite, but also increasing metabolism and fat burning. That's a wonderful two-for-one effect! So I will be testing that out.
Your question about alcohol is very interesting. A lot of the research says that alcohol raises triglycerides, which suggests it should be avoided. However, on my post I provided a link to one study indicating that moderate alcohol consumption does not raise triglycerides and may actually lower them. I think it may come down to the status of your liver. If you have a healthy (non fatty) liver, and if you are in a fasted state, then your liver will probably easily metabolize one or two drinks without raising triglycerides or causing inflammation. But beyond some minimum amount, you'll start to gain weight, particularly if the alcoholic beverage has extra calories (like beer) or you consume it with a lot of food.