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Frank's Lesson's Contest
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hmmm; good data, if you want to do measuring. You can simplify it even more: just quit eating wheat, grain and junk starches. If you want to make up the calorie differential, because the withdrawal symptoms from dumping that wheat/starch/grain shit give you food cravings, just add in a whole bunch of good fats
Great book though pretty dense is, "Good Calories, Bad Calories". I know, silly title but filled with serious discussion of various concepts about diet.