"Low and "Very Low" Carbohydrate Diet
A "Low" Carbohydrate Diet (LCD) or a "Very Low" Carbohydrate Diet is a lifestyle that is low in carbohydrates. Low Carbohydrate Diets have less than < 26% carbohydrates. Very Low Carbohydrate Diets have less than < 10% carbohydrates. Both "Low" and "Very Low" Carbohydrate Diets take away the carbohydrates and replaces them with healthy sources of fat.
"Very Low" Carbohydrate Diet is essentially the Ketogenic Diet!
The difference between each diet all depends on which types of carbohydrates you consume and how much. Low carbohydrate diets usually exclude certain foods like grains, legumes, breads, sweets, pastas, and most starchy vegetables. It reduces the types of fruits and focuses on consuming lower carbohydrate vegetables.
The purpose of a low carbohydrate diet, regardless of which one you choose, is to teach people to eat foods with necessary nutrients and fewer foods that are processed, refined, and pasteurized where the nutrients would normally be lost in production. It takes time to learn this method, but once you understand it, you will never look at food the same again!
How the LCD Works
The "Low" Carbohydrate Diet plan is designed to balance insulin sensitivity, rebalance the body's detox mechanisms, reduce stress, rebalance electrolytes, strengthen and help promote repairing in the gut, reduce inflammation, aid in weight loss, balance cognitive function, and provide essential nutrients. The body will receive a lower amount of poor-quality carbs, a higher amount of high-quality foods, and a modified balance of macronutrients. The perfect ratio of macronutrients and micronutrients for your body type will help provide the organ systems with building blocks they need to lower inflammation, reduce free radicals, get stronger, and work more productively.
What are the Benefits of a LCD?
Prevents, Improves, and Reverses Insulin Resistance
Krebs JD, Bell D, Hall R, Parry-Strong, A., Docherty, P. D., Clarke, K., Chase, J. G. (2013). Improvements in glucose metabolism and insulin sensitivity with a low-carbohydrate diet in obese patients with type 2 diabetes. Journal of the American College Nutrition, 32(1):11‐17. doi:10.1080/07315724.2013.767630
Improve Cardiometabolic Function and Reduce Inflammation
Dong, T., Guo, M., Zhang, P., Sun, G., & Chen, B. (2020). The effects of low-carbohydrate diets on cardiovascular risk factors: A meta-analysis. PloS one, 15(1), e0225348.
Enhances Weight Loss
Harvey, C., Schofield, G. M., Zinn, C., Thornley, S. J., Crofts, C., & Merien, F. (2019). Low-carbohydrate diets differing in carbohydrate restriction improve cardiometabolic and anthropometric markers in healthy adults: A randomised clinical trial. PeerJ, 7, e6273.
Improve Autoimmune, Thyroid, and Metabolic Conditions
Esposito, T., Lobaccaro, J. M., Esposito, M. G., Monda, V., Messina, A., Paolisso, G., Varriale, B., Monda, M., & Messina, G. (2016). Effects of low-carbohydrate diet therapy in overweight subjects with autoimmune thyroiditis: possible synergism with ChREBP. Drug design, development and therapy, 10, 2939–2946.
Success Story Articles of LCD
‘When I Went On A Low-Carb Diet And Started Counting Calories, I Lost 153 Pounds Naturally’
Patera, D. (2020). ‘When I Went On A Low-Carb Diet And Started Counting Calories, I Lost 153 Pounds Naturally’ [Sucess Story Article]. Women's Health. Retrieved from https://www.womenshealthmag.com/
How a Mindset Shift Helped 1 Woman Lose 150 Pounds on the Keto Diet
Revelant, J., & Kennedy, K. (2019). How a Mindset Shift Helped 1 Woman Lose 150 Pounds on the Keto Diet [Sucess Story Article]. Everyday Health. Retrieved from https://www.everydayhealth.com/
‘Portion Control And A Low-Carb Diet Helped My Drop 126 Pounds Naturally’
Velazquez, A. (2020). ‘Portion Control And A Low-Carb Diet Helped My Drop 126 Pounds Naturally’ [Sucess Story Article]. Women's Health. Retrieved from https://www.womenshealthmag.com/
Man loses over 300 pounds on a low-carb diet, says “If I can do this, anyone can”
Eenfeldt, A. (2018). Man loses over 300 pounds on a low-carb diet, says “If I can do this, anyone can” [Sucess Story Article]. Diet Doctor. Retrieved from https://www.dietdoctor.com/