The Basics The Basics ofofLow Carb Low Carb DietsDiets

David S. Weed, Psy.D.David S. Weed, Psy.D.

What we’ve been toldWhat we’ve been told

Dietary fat is to be kept Dietary fat is to be kept as low as possible as low as possible

Increased fat and cholesterolIncreased fat and cholesterol

levels lead to heart diseaselevels lead to heart disease Weight loss only results from reducing Weight loss only results from reducing

calories, increasing exercise, or bothcalories, increasing exercise, or both Therefore, the only way to lose weight Therefore, the only way to lose weight

is to follow a low-fat diet and increase is to follow a low-fat diet and increase exerciseexercise

What people experienceWhat people experience Reduced fat in foods is usually replaced Reduced fat in foods is usually replaced

by increased carbohydratesby increased carbohydrates Cutting caloric intake and/or increasing Cutting caloric intake and/or increasing

exercise results in increased hungerexercise results in increased hunger Counting calories is difficultCounting calories is difficult Meals are rarely satisfying; Meals are rarely satisfying; one always feels hungryone always feels hungry Though weight loss is Though weight loss is

possible, in time, it is all gained backpossible, in time, it is all gained back

What we’ve recently What we’ve recently learnedlearned

Fats and cholesterol are not all badFats and cholesterol are not all bad People feel full longer when the People feel full longer when the foods they eat contain some fatfoods they eat contain some fat Carbohydrates convert to body fat easilyCarbohydrates convert to body fat easily Cutting carbs forces your body to burn fatCutting carbs forces your body to burn fat Fats & proteins rarely convert to body fatFats & proteins rarely convert to body fat It’s easier to stay on a low-carb diet long-It’s easier to stay on a low-carb diet long-

term because hunger is not a problemterm because hunger is not a problem

Some fats are better than Some fats are better than othersothers

Trans fats (hydrogenated oils) are all badTrans fats (hydrogenated oils) are all bad Despite what we’ve been told, saturated Despite what we’ve been told, saturated

fats are actually good for us!fats are actually good for us! Large amounts of refined vegetable oils Large amounts of refined vegetable oils

(omega-6) create inflammation, leading to (omega-6) create inflammation, leading to heart diseaseheart disease

Omega 3 fatty acids in fish oil and flax seed Omega 3 fatty acids in fish oil and flax seed reduce inflammation and lower disease riskreduce inflammation and lower disease risk

Some carbs are better than Some carbs are better than othersothers

All carbs are made from sugars and All carbs are made from sugars and convert to glucose in the body and are convert to glucose in the body and are stored as fat if not burned (exercise)stored as fat if not burned (exercise)

Simple carbs (sugars) Simple carbs (sugars) convert to fat easilyconvert to fat easily Complex carbs (starches, cereals, Complex carbs (starches, cereals,

some vegetables and legumes ) take some vegetables and legumes ) take longer longer

Refined (white) flours convert to fat Refined (white) flours convert to fat faster than whole grain floursfaster than whole grain flours

Excess carbs lead to weight Excess carbs lead to weight gaingain

Whatever glucose from digested carbs Whatever glucose from digested carbs that is not immediately “burned” by that is not immediately “burned” by muscles or our brain or used for heat is muscles or our brain or used for heat is converted by insulin converted by insulin to be stored as fat to be stored as fat

Stored fat is only “burned”Stored fat is only “burned”

when too little glucose is available when too little glucose is available To burn fat, one has to reduce available To burn fat, one has to reduce available

glucose, primarily by reducing carb levelsglucose, primarily by reducing carb levels

Caloric balance & insulin Caloric balance & insulin resistanceresistance

““Calories in-calories out” does not take Calories in-calories out” does not take into account how our bodies actually into account how our bodies actually workwork

The type of food we eat matters The type of food we eat matters as much as how much we eatas much as how much we eat Insulin is the hormone that is Insulin is the hormone that is primarily responsible for glucose primarily responsible for glucose conversion to fatconversion to fat When we gain too much weight over the When we gain too much weight over the

years, we become “insulin resistant”years, we become “insulin resistant”

Diabetes developmentDiabetes development When fat cells no longer accept glucose, When fat cells no longer accept glucose,

our blood sugar levels remain too highour blood sugar levels remain too high Consistently high blood Consistently high blood sugar levels are sugar levels are considered pre-diabetes considered pre-diabetes or diabetesor diabetes Chronically high blood sugar over time Chronically high blood sugar over time

results in damage to the heart (heart results in damage to the heart (heart disease), kidneys, retinal blood vessels disease), kidneys, retinal blood vessels and nerves (neuropathy)and nerves (neuropathy)

What to do to prevent What to do to prevent thisthis

Reduce carbohydrate intake, Reduce carbohydrate intake, especially of refined sugars and floursespecially of refined sugars and flours

Increase muscular exercise to “burn” Increase muscular exercise to “burn” available blood glucose, as well as available blood glucose, as well as increasing heart health, muscle mass, increasing heart health, muscle mass, strength, flexibility and bone densitystrength, flexibility and bone density

Increase healthy fat intake Increase healthy fat intake to reduce hunger and to to reduce hunger and to prevent “diet failure”prevent “diet failure”

What low carb diets can What low carb diets can work?work?

Atkins DietAtkins Diet Carbohydrate Addict’sCarbohydrate Addict’s Glycemic IndexGlycemic Index Hampton ’s DietHampton ’s Diet Mediterranean DietMediterranean Diet The Paleo DietThe Paleo Diet South Beach DietSouth Beach Diet The Zone DietThe Zone Diet Or, better yet, your own food choices based Or, better yet, your own food choices based

on what you learn about healthy foods & on what you learn about healthy foods & cookingcooking

All reduce carbs & add healthy fats & proteinAll reduce carbs & add healthy fats & protein

Why don’t more people use Why don’t more people use them?them?

We have been advised to eat low fat dietsWe have been advised to eat low fat diets We’ve been told that low-carb diets are badWe’ve been told that low-carb diets are bad Research did not initially support low carbResearch did not initially support low carb Powerful sources have influenced dietary Powerful sources have influenced dietary

recommendations (e.g., grain growers)recommendations (e.g., grain growers) Low-carb diets can be difficult to follow Low-carb diets can be difficult to follow

because carbs are inexpensive and easily because carbs are inexpensive and easily available; non-carb fats and proteins are notavailable; non-carb fats and proteins are not

If you’re interestedIf you’re interested

I will offer a weekly support group at no I will offer a weekly support group at no charge at a designated time and locationcharge at a designated time and location

You choose your own diet and You choose your own diet and

make your own dietary decisionsmake your own dietary decisions We will share what’s working and We will share what’s working and

what’s not and offer each other mutual what’s not and offer each other mutual adviceadvice

I am I am notnot a physician; I will offer what I a physician; I will offer what I know and help to facilitate the groupknow and help to facilitate the group

E-mail me at E-mail me at drweed@cox.netdrweed@cox.net

And visit the Low-carb page on And visit the Low-carb page on the Fitness Challenge web site!the Fitness Challenge web site!

FallRiverFitnessChallenge.FallRiverFitnessChallenge.comcom

  Click here for a description of the low-carb support groups

The Fall River Fitness Challenge holds a free support group for people who are currently on or are considering following a low-carbohydrate diet, either to lose weight or to stabilize or prevent medical conditions such as diabetes, high blood pressure, or high cholesterol.

Low Carb LinksVideo

For a whole lot more on low-carbohydrate eating click here!