Healthy Low Carb Eating

Are you interested in trying a low carb diet? How can you eat healthfully and stay lower in carbohydrates. Should you even be on a low carb diet?

All low carbohydrate diets promote a diet higher in protein and fat and low in carbohydrates. The high protein weight loss idea has been around for years. The premise of the "Sugar Busters Diet" and the "Atkins Diet" is that insulin causes fat storage and when you eat sugar more insulin is produced. The books also claim that eating more protein stimulates glucagon, which will mobilize fat. So, it is concluded a low carbohydrate, high protein diet is what is needed for weight loss.

The diet works at first the weight initially lost is mostly water, not fat. The weight loss occurs because when you restrict carbohydrate your body uses stored sugar ( glycogen). This also causes a loss in body water (the initial weight loss). If carbohydrates are severely restricted your body will make another fuel source for itself. Unfortunately, this fuel is ketones. The excretion of excess ketones causes further water loss (more weight loss on the scale). Because adequate carbohydrate is no longer available from your diet your body breaks down muscle mass to use the protein (amino acids) to convert to sugar.

The net result is lower muscle mass, dehydration, and compromised nutritional status. Most high protein diets are 40-50 % of the calories coming from fat. There are many studies showing how detrimental this high fat intake is. Bone density is also compromised because of the high protein intake and the lack of calcium. Most of these plans are actually lower in overall calories so some weight is lost because of old-fashioned calorie restriction.

Some of what is preached on these diets is good. They all encourage people to drastically lower their intake of simple sugars. Simple sugars would be things like soft drinks, candy, cakes, pies, cookies, white bread, white rice and pasta. Most people consume many more calories than they need each day. It would be healthy for all people to cut back on these foods. Another positive is that the diets encourage vegetable intake. More vegetables are a great way to get many healthy vitamins and minerals.

A healthier lower "carb" diet Healthy options would be whole grains and high fiber foods. Still watch the portion sizes. Look at food labels to decide what is considered one serving. Make sure you eat a few fruits everyday, but still skip the juice. Fruit has fiber and will make you feel full longer than juice. Have a lowfat calcium source like skim milk with your meals. Studies show people that drink lowfat milk have a lower body fat percentage. Have protein with all meals. Make it a lean protein source. Turkey, lean ham or grilled meats are good choices. Make sure you continue to load up on veggies. Vegetables are low in calories and loaded with vitamins and minerals. Drink lots of water. All good weight loss plans include exercise. Take the stairs; stay off the bus, walk, and join an exercise class!

If you'd like more information on eating healthy on campus, contact our registered dietician, Lisa Eberhart.