The Low-Carbohydrate Diet Craze…Is It For You?

It seems everywhere you turn, from Subway to McDonalds, low carbohydrate diets are all the rage. For us to do this, it would’ve been a major change in philosophy since we have never been big fans of fad diets. Before making such a huge leap of faith, I decided to spend some time becoming more familiar with the basic principles associated with low carbohydrate diets and weight loss. To me, it seemed the most logical starting point for my educational journey was with the father of the low carbohydrate diet himself, Dr. Robert Atkins. For more than thirty years he has been promoting his “new diet revolution”, claiming to help millions permanently lose weight without making them starve.

One of the most fundamental principles of the Atkins approach is that most people are overweight because their bodies are “carbohydrate sensitive”. He refers to these individuals as being insulin resistant. This so-called resistance reduces the bodies ability to turn glucose into energy, resulting in more sugar (carbohydrates) being stored as fat. The end result of this process is increased body fat percentage, overall slowing in metabolism, and weight gain. In what Dr. Atkins refers to as the “vicious cycle”, the body responds to this inefficient processing of sugars (carbohydrates) by pumping out increased amounts of insulin, causing more carbohydrates to be converted to fat. In order to break this cycle, Dr. Atkins theorizes that a person must strictly restrict carbohydrates (20 grams per day) causing the body to enter a state of ketosis. The biological process of ketosis is associated with increased burning of fat stores for energy. Conversely, as fat stores are depleted the person’s metabolism improves, and weight loss occurs.

The theory behind the Atkins low carbohydrate approach is compelling. In fact, subsequent studies have confirmed that low carbohydrate diets are  more effective in reducing weight than diets loaded with carbohydrates. Over the long haul, why do some people successfully lose weight on low carbohydrate diets? The answer is simple…because they are taking in fewer calories and not stimulating insulin to create fat. In general, carbohydrates make up about half of an average Americans daily caloric intake. A person following an 1800 calorie diet would consume approximately 900 calories from carbohydrates (225 grams). By restricting total daily consumption of carbohydrates to 20 grams (80 calories) this person eliminates 820 calories from his or her diet. It is very unlikely that this same person will make up for this huge deficit with an appreciable increased consumption of fat and protein.

Where we differ in opinion from Atkins, is that any plan that encourages significant consumption of saturated fats and foods rich in cholesterol can be healthy. Although it is true that individuals following the Atkins approach commonly experience a reduction in total cholesterol and triglycerides, unlimited intake of saturated fats can potentially drive LDL cholesterol up. Patients with the greatest risk for experiencing a heart attack are those with insulin-resistance and elevated LDL cholesterol. Another potential problem is caused by the self induced state of ketosis, which can result in fatigue, nausea, vomiting, and dehydration. Severe elevation of ketones within the body can also result in coma and/or death. Eliminating or drastically reducing whole grains, fruits, and many dairy products may result in numerous complications such as osteoporosis, constipation, low blood pressure, liver damage, and/or kidney failure. It may not be the diet of choice for any person with a history of gout, kidney disease or currently pregnant. And if you happen to be a vegetarian….forget about it!

In answering my initial question…whether or not to join the low-carbohydrate bandwagon, I would have to say yes. The time I spent investigating the properties of the low carbohydrate diet has changed my previous beliefs. Effective weight loss involves modest reductions in dietary carbohydrates and consistently participating in an exercise plan that combines 30-90 minutes of walking per day with weight training. When I work with individuals at our office, we focus on eating more frequent and smaller portioned meals (eating 5 to 6 times per day). I emphasize planning out the next day’s meals before you go to bed. Eliminating any doubt over what you will be eating reduces the risk a person will make those last second food choices which rarely ever turn out to be healthy or low calorie. It also makes it much easier to track daily caloric intake, which is an essential component to any successful weight loss plan. For most of my patients who lead very busy family and professional lives, the best starting point has always been to combine quick low calorie supplements with real food items. This eliminates most of the thinking associated with trying to design a healthy eating plan, as well as significantly reducing the overall time constraints (weighing, measuring, calculating calories…).

Below I have outlined one of my most effective diet plans, which utilizes dietary supplements to structure a 1200 calorie diet (approximately):

Breakfast (Ex. 8:00 a.m.)

High Protein Meal Replacement (Chocolate / Strawberry / Vanilla)
250 Calories, Total Fat 3g, Total Carbohydrates 22g, Protein 35g
Flavored with Sucralose (Splenda)/ Non-Aspartame (Nutrasweet)

Mid-Morning Snack (Ex. 10:00 a.m.)

Promedis Protein Bars (Double Chocolate Crunch / Honey Coconut / Roasted Peanut - Chocolate Coated)
150 Calories, Total Fat 5g, Total Carbohydrates 15g, Protein 15g
Or
Bariatrix Proti-Bars (Coconut-Almond / Caramel Nut / Chocolate Chip / Cookie Crunch / Peanut Crunch /Blueberry)
140 Calories, Total Fat 3g, Total Carbohydrates 15g, Protein 15g
Flavored with Sucralose (Splenda)/ Non-Aspartame (Nutrasweet)

Lunch (Ex. 12:00 p.m.)

High Protein Meal Replacement (Chocolate / Strawberry / Vanilla)
250 Calories, Total Fat 3g, Total Carbohydrates 22g, Protein 35g
Flavored with Sucralose (Splenda)/ Non-Aspartame (Nutrasweet)

Mid-Afternoon Snack (Ex. 3:00 p.m.)

Fresh fruit and/or vegetable (approximately 100 calories)

Dinner (Ex. 6:00 p.m.)

Lean meats / Fruits / Vegetables (Approximately 300 calories)

Mid-Evening Snack (Ex. 8:00 p.m.)

Promedis Protein Bars (Double Chocolate Crunch / Honey Coconut / Roasted Peanut - Chocolate Coated)
150 Calories, Total Fat 5g, Total Carbohydrates 15g, Protein 15g
Or
Bariatrix Proti-Bars (Coconut-Almond / Caramel Nut / Chocolate Chip / Cookie Crunch / Peanut Crunch /Blueberry)
140 Calories, Total Fat 3g, Total Carbohydrates 15g, Protein 15g
Flavored with Sucralose (Splenda)/ Non-Aspartame (Nutrasweet)

All the products shown above plus a complete listing of our entire inventory can be found at;

www.ManageYourWeight.com

As with all the information listed on our website, the information contained in this article must be reviewed with your family physician before implementing. Failure to do so could severely jeopardize your health.