Several years ago, I began to ask myself how it is that in the early 1970s only ~8% of menand ~12% of women were obese and now almost 22% of men and 19% of women are obese. I wondered if the increase in overweight and obesity might be related to the changes in the Dietary Recommendations that came about in 1977 and which have encouraged us to eat 45-65% of daily calories as carbohydrate and to limit all kinds of fat to 20-35%.
In early 2015, after scouring the scientific literature and reading about the clinical use of a Low Carb High Fat (LCHF) diet, I came to the understanding that those who are insulin resistant or have Type 2 Diabetes (or other indicators that they are not tolerating large amounts of carbohydrate well) could improve their health significantly by following a low carb lifestyle. Such an adjustment in lifestyle seems worth making for the very real potential of significantly improving, and in some cases reversing symptoms of this chronic condition, along with the related conditions of high blood pressure and high cholesterol. With the current treatment approach, the best people can hope for is for symptoms to stay the same or get worse over time.
A low carb diet isn’t new – in fact eating less carbohydrate was the standard medical recommendation for what is now called Type 2 Diabetes prior to the discovery of insulin.
While medications and insulin do lower the primary symptom of Type 2 Diabetes (which is high blood sugar), these medications do little to address the underlying cause which is insulin resistance. A low carb diet on the other hand lowers insulin resistance, which is the main driver of high blood sugar, and that results in lower blood sugar levels and improved lab results.
In my opinion, following a low-carb lifestyle is preferable to taking increasing numbers of medications just to manage the symptoms of disease, while continuing to eat carb-based meals and snacks every 2-3 hours. Certainly, continuing to do the same thing that made us sick in the first place, makes no sense.
The Meal Plans that I design include a wide variety of foods – foods such as domesticated and wild meat, poultry and fish, a vast array of low-carb vegetables, certain low-carb fruit and some dairy products. I encourage people to include fat from all sources, including the saturated fats found naturally in the protein they eat, and to obtain any remaining dietary fat from monounsaturated fats such as olives and avocado, nut and seeds and omega 3 fatty acids found in fatty fish. By making the majority of added fat from these sources people are able safely lower their insulin resistance even if they have a family history of lipid abnormalities or cardiovascular disease.
Gradual, but significant weight loss is one benefit to eating a Low Carb High Fat diet. There are more than 2800 scientific publications comparing a moderate to Low Carb High Fat (LCHF) diet (<130 g carbohydrate per day) with low fat calorie restricted diet (<35% of fat per day) and 85% of randomized controlled studies demonstrate that people that followed a Low Carb High Fat diet lost more weight.
A recently published six-month results of an outpatient intervention study using a low carb high fat diet demonstrated it was so effective at improving blood sugar control in Type 2 Diabetes that at the end of six months >75% of people had HbA1c that was no longer in the Diabetic range.
More and more studies are being published supporting that a low carb diet is effective at improving many metabolic markers and data from long-term clinical trials (2 years) show that a low carb lifestyle is safe.
For more information on these studies, please have a read of my blogs.
If you’d like to find out more about the services I provide, both in-person and via distance consultation, please send me a note using the “Contact Me” form on this web page.