1. The Basics of Low Carb Diets David S. Weed, Psy.D.

2. What we’ve been told Dietary fat is to be kept as low as possible Dietary fat is to be kept as low as possible Increased fat and cholesterol Increased fat and cholesterol levels lead to heart disease levels lead to heart disease Weight loss only results from reducing calories, increasing exercise, or both Weight loss only results from reducing calories, increasing exercise, or both Therefore, the only way to lose weight is to follow a low-fat diet and increase exercise Therefore, the only way to lose weight is to follow a low-fat diet and increase exercise

3. What people experience Reduced fat in foods is usually replaced by increased carbohydrates Reduced fat in foods is usually replaced by increased carbohydrates Cutting caloric intake and/or increasing exercise results in increased hunger Cutting caloric intake and/or increasing exercise results in increased hunger Counting calories is difficult Counting calories is difficult Meals are rarely satisfying; Meals are rarely satisfying; one always feels hungry one always feels hungry Though weight loss is possible, in time, it is all gained back Though weight loss is possible, in time, it is all gained back

5. What we’ve recently learned Fats and cholesterol are not all bad Fats and cholesterol are not all bad People feel full longer when the People feel full longer when the foods they eat contain some fat foods they eat contain some fat Carbohydrates convert to body fat easily Carbohydrates convert to body fat easily Cutting carbs forces your body to burn fat Cutting carbs forces your body to burn fat Fats & proteins rarely convert to body fat Fats & proteins rarely convert to body fat It’s easier to stay on a low-carb diet long-term because hunger is not a problem It’s easier to stay on a low-carb diet long-term because hunger is not a problem

6. Some fats are better than others Trans fats (hydrogenated oils) are all bad Trans fats (hydrogenated oils) are all bad Despite what we’ve been told, saturated fats are actually good for us! Despite what we’ve been told, saturated fats are actually good for us! Large amounts of refined vegetable oils (omega- 6) create inflammation, leading to heart disease Large amounts of refined vegetable oils (omega- 6) create inflammation, leading to heart disease Omega 3 fatty acids in fish oil and flax seed reduce inflammation and lower disease risk Omega 3 fatty acids in fish oil and flax seed reduce inflammation and lower disease risk

7. Some carbs are better than others All carbs are made from sugars and convert to glucose in the body and are stored as fat if not burned (exercise) All carbs are made from sugars and convert to glucose in the body and are stored as fat if not burned (exercise) Simple carbs (sugars) Simple carbs (sugars) convert to fat easily convert to fat easily Complex carbs (starches, cereals, some vegetables and legumes ) take longer Complex carbs (starches, cereals, some vegetables and legumes ) take longer Refined (white) flours convert to fat faster than whole grain flours Refined (white) flours convert to fat faster than whole grain flours

8. Excess carbs lead to weight gain Whatever glucose from digested carbs that is not immediately “burned” by muscles or our brain or used for heat is converted by insulin to be stored as fat Whatever glucose from digested carbs that is not immediately “burned” by muscles or our brain or used for heat is converted by insulin 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 glucose, primarily by reducing carb levels To burn fat, one has to reduce available glucose, primarily by reducing carb levels

9. Caloric balance & insulin resistance “Calories in-calories out” does not take into account how our bodies actually work “Calories in-calories out” does not take into account how our bodies actually work The type of food we eat matters The type of food we eat matters as much as how much we eat as 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 fat conversion to fat When we gain too much weight over the years, we become “insulin resistant” When we gain too much weight over the years, we become “insulin resistant”

10. Diabetes development When fat cells no longer accept glucose, our blood sugar levels remain too high When fat cells no longer accept glucose, our 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 diabetes or diabetes Chronically high blood sugar over time results in damage to the heart (heart disease), kidneys, retinal blood vessels and nerves (neuropathy) Chronically high blood sugar over time results in damage to the heart (heart disease), kidneys, retinal blood vessels and nerves (neuropathy)

11. What to do to prevent this Reduce carbohydrate intake, especially of refined sugars and flours Reduce carbohydrate intake, especially of refined sugars and flours Increase muscular exercise to “burn” available blood glucose, as well as increasing heart health, muscle mass, strength, flexibility and bone density Increase muscular exercise to “burn” available blood glucose, as well as increasing heart health, muscle mass, strength, 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”

12. What low carb diets can work? Atkins Diet Atkins Diet Carbohydrate Addict’s Carbohydrate Addict’s Glycemic Index Glycemic Index Hampton ’s Diet Hampton ’s Diet Mediterranean Diet Mediterranean Diet The Paleo Diet The Paleo Diet South Beach Diet South Beach Diet The Zone Diet The Zone Diet Or, better yet, your own food choices based on what you learn about healthy foods & cooking Or, better yet, your own food choices based on what you learn about healthy foods & cooking All reduce carbs & add healthy fats & protein

13. Why don’t more people use them? We have been advised to eat low fat diets We have been advised to eat low fat diets We’ve been told that low-carb diets are bad We’ve been told that low-carb diets are bad Research did not initially support low carb Research did not initially support low carb Powerful sources have influenced dietary recommendations (e.g., grain growers) Powerful sources have influenced dietary recommendations (e.g., grain growers) Low-carb diets can be difficult to follow because carbs are inexpensive and easily available; non- carb fats and proteins are not Low-carb diets can be difficult to follow because carbs are inexpensive and easily available; non- carb fats and proteins are not

14. If you’re interested I will offer a weekly support group at no charge at a designated time and location I will offer a weekly support group at no charge at a designated time and location You choose your own diet and You choose your own diet and make your own dietary decisions make 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 advice what’s not and offer each other mutual advice I am not a physician; I will offer what I know and help to facilitate the group I am not a physician; I will offer what I know and help to facilitate the group

15. E-mail me at drweed@cox.net And visit the Low-carb page on the Fitness Challenge web site!

16. FallRiverFitnessChallenge.com Click here for a description of the low-carb support groups Click here 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 Links Video For a whole lot more on low-carbohydrate eating click here!