• Cordell E Logan, ND

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SAF Diet

The Genesis of the SAF Diet™

Cordell E Logan, ND

This first table shows some physiology involved with metabolism, and the second table shows some diets that have been popularized.  Then we can show how to help correct our weight and health problems, ending up with a simple plan, the SAF Diet, to really make a difference in our health.




Insulin Major hormone to bring down blood sugar.  Produced by pancreas. Insulin resistance common.  Side effect of too much insulin is hypoglycemia.
Leptin A protein made and released by fat cells.  Goes to hypothalamus to signal fat storage status.  Leptin stops the reward center in brain. Leptin resistance – hypothalamus not registering it due to obesity.  Starvation means inadequacy of leptin.
Dopamine Neurotransmitter, released by hypothalamus. Needed for brain reward center, short-term memory, more eye blinks, happiness.
Cortisol Increased with stress; anti-inflam.  Produced by adrenal cortex. Stimulates gluconeogenesis.  Increases craving for comfort foods.  Can lead to osteoporosis, android obesity.   Memory loss if chronically high.
Visceral fat Bad fat around midline (deep fat, not subcu).   Better predictor than BMI for chronic degenerative disease. Causes insulin resistance. May produce cytokines –> cardiovascular disease, aging, etc.
Fructose Is sweet.  Does not by itself cause insulin release, but due to other damage, is bad for diabetes. Not found free in nature.  Breaks down intestinal barrier (leaky gut).




Basic Premises


Low-Fat Diet Low fat of all types Has some relevancy for the 1% with familial hypercholesterolemia.,  Otherwise, a dismal failure.
Atkins Diet High protein and fats, low carbs. May need to restrict meat protein, and add vegetables.
Vegetarian Diet Vegetarian May need calcium, vit. D and others.
Traditional Japanese Diet Polished rice, some fish, fermented soybeans, veg. Works quite well to keep weight down.  May need to add fiber (white rice low in fiber).
Mediterranean Diet Legumes, olive oil, fruit, vegetables. Fiber is a plus with this diet.  (This is not a pasta diet.)
Ornish Diet Low fat (<10%), no meat, some legumes, vegetables. Some nonfat dairy is allowed.  May need oils (as capsules rather than fish).
Paleolithic Diet Low carbs, high fat, meat, nuts, fruit, veg.  No dairy. May need calcium, vit. D.  Low carbs good for insulin resistance.
Low-Glycemic Index Diet Based on glycemic index food, high in fiber. To keep blood sugar low, pancreas active.  Allows some fructose.  If decrease fructose, becomes South Beach Diet.  Good for a pancreas that releases high insulin.

*Based primarily on the book, Fat Chance.  Lustig.

**Modify to fit your genetic background, gland type dominance, and Metabolic Type.


There are many diets; this is a sampling that covers major tenants.


                                   Taken from: Fat Chance, Lustig.


Soluble and Insoluble Fiber  (modified from Fat Chance.  Lustig.)

Soluble Fiber

Insoluble Fiber

Oatmeal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseed, beans, dried peas, blueberries, psyllium, cucumbers, carrots Whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, celery, carrots, cucumbers, green beans, dark leafy vegetables, fruit, root vegetable skins



The SAF Diet™

SAF – Sugar And Fiber, meaning Low Sugar and high Fiber (©Cordell E Logan 2013)

The name, SAF, which is “safe,” is to remind us to decrease all sugars and to increase fiber.  In all of the different diets discussed, sugar and fiber are universal to correct all diets.  This makes diet planning much simpler.  The diet best for you can be modified by your genetic background, gland type, and metabolic type.  Your best diet should be followed 90 percent of the time.

SAF Diet™


Low Sugar and High Fiber Genetic background, Gland type dominance, Metabolic Type



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