Is a Low Carb Eating Plan Right for Me?

When it comes to determining which nutrition plan to follow, there are so many options it can make your head spin! To make matters worse, there seem to be daily articles which contradict the previous days’ advice. It can make you want to throw your hands up and give up.

I agree that there is no “one size fits all” when it comes to nutrition, and that we all respond differently to various nutrients. That being said, I think many people would benefit from a low carbohydrate eating plan. True, I have my biases. I have been eating a low carbohydrate diet for the past 15+ years. I have seen hundreds of people have significant success with this way of eating. But I also look at the science. Because of my experiences and because of the flood of scientific evidence we now have on low carb diets, I think many people would benefit from a low carbohydrate eating plan, and I will briefly explain to you why.

Low carbohydrate eating plan and very-low carbohydrate eating plans, commonly referred to as “keto” diets (because the liver produces something called “ketones” as a fuel source when the body relies mostly on fat as a fuel source) have become increasingly popular in the last few years. Despite their recent popularity, they are anything but new. What is new is the attention that the scientific community has been paying to this way of eating. There are now hundreds of published studies on low carb or ketogenic diets, and these diets are starting to be used for numerous medical conditions.

Without going into too much detail, let’s look at why a low carb nutrition plan may have benefits when it comes to body weight, appetite, and metabolic health:

·        Low carb nutrition plans reduce the amount of insulin secreted by the pancreas, because carbohydrates are the primary stimulators of insulin release.

·        Insulin is the hormone that prevents our blood glucose from going too high, which is toxic to our body.

·        Insulin is also the hormone that controls whether we store energy or burn energy. When insulin is elevated, our body stores energy in the forms of glycogen (stored glucose) and fat. When insulin is low, we mobilize glycogen and fat to burn off as a fuel source.

·        Most people who have excess weight, and even some people with “normal” weight, have chronically high levels of insulin, because their body has developed a resistance to the insulin signal. Thus, their pancreas has to make MORE insulin to keep their blood glucose levels normal

·        Chronically elevated insulin means that these individuals are constantly in fat storage mode, making it difficult for their body to have access to their fat stores in between meals to supply their body with energy.

·        This results in frequent hunger between meals, carbohydrate cravings, weight gain, and low energy.

Other signs of insulin resistance include:

·        Darkening of your skin in your armpits or around the neck (called “acanthosis nigricans”)

·        Skin tags

·        A waist circumference ≥ 35 inches for women or ≥40 inches for men

Blood work indicators of insulin resistance include:

·        A fasting glucose ≥100

·        A triglyceride to HDL ratio > 2 (simply divide your triglycerides by your HDL)

·        A hemoglobin A1C ≥ 5.7

·        A fasting insulin >9 (although this test is rarely ordered by most medical providers)

In addition to weight reduction, a reduction in insulin levels, improved blood glucose control, improvements in triglycerides and HDL, and reducing inflammation, low carbohydrate nutrition plans have been shown to decrease hunger and improve metabolic changes after weight loss, which can make it a great option not just for weight loss, but also keeping the weight off long-term.

But wait, don’t we need to eat carbohydrates so that we have glucose to fuel our body and our brain?

The short answer is no. We do need glucose, but our liver and kidneys can make all the glucose we need, and we can get the rest of our energy needs from fat and from ketones which are made in the liver when we break down fat as a fuel source. Our body is really smart, and it quickly figures out how to selectively provide the glucose we make to the tissues that need it, while providing the rest of our body with fuel from fat. So, while we do need glucose, we don’t need to get it from our food.

Why do I continue with a low carbohydrate eating plan even though my labs and weight are within healthy ranges?

Because I used to have insulin resistance. I had acanthosis nigricans, skin tags, and used to experience hunger every 2-3 hours. I had severe carb cravings and could not control myself around cookies, chips, fries, or any of those other foods that I rarely eat now. When I do eat these foods, I notice that my hunger comes back. My cravings come back. My weight increases. I would much rather avoid these foods and keep my hunger under control, my mood and energy levels up, and my weight stable. Most days I make good choices, other days I don’t, but I always know that I can go back to eating in a way that makes me feel good.

For more information on low carbohydrate nutrition, check out www.DietDoctor.com

**This content is for educational purposes only and should not be perceived as medical advice. If you take any medications or if you have medical conditions, be sure to discuss changes in your nutrition with your healthcare provider before making any changes. **