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Plan Accordingly

Low Carbohydrate Lifestyle

   by John W Jones, MD, MPH
reviewed January 2016
white paper pdf
   The Low Carbohydrate approach is especially effective for Diabetes - as well as for Cardiovascular health.  I recommend Nutrient levels far above the RDAs. 
 
Steak

Nutritional Supplement Recommendations:

If insulin dependent or Type II Diabetes

If there has been a course of Anti-Biotics
This information is intended for the use of health care professionals. It has not been evaluated by the FDA and is not intended to diagnose, treat, cure or prevent any disease. You should consult a qualified health care provider for advice before beginning any new health care program.  

The justification for Nutritional Supplements

    The initial phase of the low carbohydrate life style modification has a very low daily intake of essential nutrients.  Therefore, it is important to provide nutritional support.  As always, begin with my basic recommendations: a good multi such as Ultra Vites and essential fatty acids such as Ultra Omega-Linic.  Other supplements may be considered per the table above.

Lifestyle Modification

Think of Low Carbohydrate Nutrition as a lifestyle modification that produces a ketogenic effect in the body.  When one begins a “diet”, the objective is usually weight loss.  After a period of time, or when the “diet” is abandoned, the weight returns - hence the “yoyo” effect.  Most dieters gain back the lost weight within one year, almost all gain it back within five years.

We have found the enemy and it is carbohydrate, not fat!.  There is no restriction on protein and fat intake. When the mechanics of carbohydrate metabolism are understood, and new eating habits are established, the weight comes off and stays off.  The blood sugar levels are normalized.   

During man’s evolution the body has been in a ketogenic state most of the time.  This is, in fact, the normal condition  for optimal health.  Studies have found a direct link to the body’s ability to use ketone bodies in the brain to help Alzheimer’s and Senile Dementia.  Other studies have found that ketosis aids in the control of many cancers.  These benefits are in addition to those more commonly discussed, such as weigh loss, blood sugar control and cardiovascular health.  Ketosis is an invaluable aid in the management of diabetes.
The benefits of a low carbohydrate lifestyle are many:
  • It is easy to maintain your ideal body weight by adding proper amounts of low glycemic index carbohydrates back into the diet when your ideal body weight has been reached.
  • It normalizes serum lipids much more efficiently than a low fat, higher carbohydrate diet.
  • The weight loss and the lipid normalization reduce cardiovascular and other risk factors.
  • There is usually a reduction of or total normalization of blood pressure and blood sugar.
  • Senior cognitive function is often improved.
  • Some cancers respond well.

NUTRITIONAL NEEDS OF MAN

As you research nutritional needs you discover that there are essential amino acids, essential fatty acids and many other essential nutrients, but there are no essential carbohydrates.  The body can make all the carbohydrate that it needs from protein and fat.  

Early Man
Man evolved as hunter-gatherer-fisher, not planter-reaper-refiner.   Early man evolved at the land/sea cusp which provided super nutrient rich animal food containing both essential Amino Acids from protein and essential Fatty Acids from animal fat.  Carbohydrate came from fruit and nuts - in small amounts.  Eicosapentaenoic acid (EPA), an Omega 3 essential fatty acid, was a large part of this original diet and is responsible for the development of our brains.   Eskimos living on native food are an example of this way of eating.  They have very little degenerative disease, such as cardiovascular problems and arthritis - unless or until they start eating a Western diet.

It has been a LIE!

Fat has been wrongly maligned as the culprit in cardiovascular disease (CVD).  It has now been proven that carbohydrate (sugar) is the major problem.  In fact, the restriction of fat has led to the deficiency of EFAs, which causes severe diseases in our society.  Since simple sugars make up a large part of normally ingested carbohydrate, its absence may account for much of the beneficial effects of this regimen.  It is noteworthy that studies show weight loss by restriction of fat in the diet results in increased bone loss and many other problems, such as an increase in neuropsychiatric conditions and CV conditions  because of the restriction of Essential Fatty Acids. 

What can you eat?

Milk products (but not milk) are a major ingredient in a low carbohydrate diet; cheese, sour cream and heavy cream have little or no carbohydrate (and therefore little or no lactose).  Also note that I recommend essential fatty acid supplements in this, or any diet.  The data also show conclusively that essential fatty acids have a protective value against CVD.

Once you understand low carbohydrate nutrition, the control of weight loss/gain is totally in your own hands.  Follow the guidelines, and you will be at your desired weight.  For some body styles, a diet which includes too much carbohydrate guarantees excess body fat.  Armed with the knowledge of how to select low glycemic index carbohydrate foods to determine the success of the eating regimen, it is easy to keep losing, or to maintain a chosen weight.

What is low carbohydrate nutrition?  What are the benefits of a ketotic or acidic metablolsm?


This is how to get started with Lifestyle Modification

Start the low carbohydrate lifestyle modification by limiting carbohydrate intake severely, zero to 10 grams per day if possible.  After a week or 10 days of this regimen, and when weight loss is established, increase  carbohydrate intake until the level reaches 20 grams a day.  When maintenance weight is reached, slowly add moderate amounts of carbohydrate until you find the intake level which keeps you at your desired weight.  This is usually 40 or 50 grams of carbohydrate per day.

Individuals vary in their ability to respond to the low carbohydrate diet.  Some will lose weight faster than others.  It follows that some need more carbohydrate restriction than others.  Eventually everyone will lose weight on this regimen.  

Diabetics usually have improved blood sugar levels when they restrict their daily carbohydrate intake as per my recommended levels.  This usually results in less medication to control their blood sugar.  Diabetics just beginning the low carbohydrate diet, who are taking hypoglycemic drugs or insulin, should carefully monitor their blood sugar levels.

Be aware - many of the ‘so called’ diets for diabetics do not adequately limit daily intake of carbohydrates.  

There are metabolic reasons for the success of a very low carbohydrate diet.  A restricted carbohydrate intake causes body fat to be mobilized and metabolized into ketone bodies.  Metabolizing fat is much less efficient than metabolizing carbohydrate.  This is the reason that one can consume a large number of calories from fat and protein, and still lose weight.  While the end product of carbohydrate metabolism is carbon dioxide and water, the endpoint of fat metabolism is ketones.  These ketones are excreted in the urine.  This end product of fat metabolism produces a metabolic acidosis.  This mild metabolic acidosis is the primary reason there is no hunger associated with this diet after the first day or so.  It is also the reason there is so much success with many health conditions, such as cancer.

Ketones in the urine can be tested with ketone strips.  As long as the ketone strip is purple, it indicates that a metabolic acidosis is present, the nutritional intake is proper, blood sugar normalizes and you will continue to lose weight.

Type II diabetics respond well to the carbohydrate lowering nutritional approach, with a normalization of body weight, lipid profiles, and blood sugar control.  This, of course, reduces the risk factors for cardiovascular, kidney and eye disease so common in diabetics.   Alpha Lipoic Acid, Cinnamon and GTF Chromium in Ultra DM Complex provide multifocal regulation of Blood Sugar.

A moderate exercise program is important for everyone, but  especially for diabetics with either the conventional diabetic diet, or the low carbohydrate diet.  Exercise increases insulin sensitivity, thereby normalizing body lipid profiles, and decreasing cardiovascular risk profiles.

Low Carbohydrate acceptable Food at a glance:

Unlimited amounts (read the labels)
  • Meat:  fish - poultry - pork - beef - wild game
  • Eggs, cream, butter, lard, mayonnaise, cooking oils, most cheese
  • Most berries

In moderation
  • Salad greens
  • Asparagus, spinach, snap beans, snow peas

Aspartame and Splenda should be avoided because they cause many potential health problems,  Margarines do not contain carbohydrates, but I do not recommend their use because most contain detrimental trans fatty acids in unknown amounts.  Coconut in its many available forms (milk, flour, oil, meat) is very healthy.

Visit www.atkins.com for recipe ideas and many articles that have been published in the medical literature.

Other nutrients for consideration: Spirulina is an algal source of amino acids, anti oxidants and phyto nutrients.  Spirulina is part of the Ultra Preventive multi, or it is available by itself.   Consider Vitamin E-400 if using 8 or more Ultra Omega-Linic per day.   Ultra C-1000 might help constipation.   Enzymes Plus with meals is helpful if digestion is a problem.  I recommend L-Lysine if herpes is a problem, and Ultra 4x6 Probiotics if there has been a course of antibiotics.

These statements have not been evaluated by the FDA.
Products are not intended to diagnose, treat, cure or mitigate any disease.

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