I recently completed a 12-week program of the low-carb, high-fat (LCHF) diet, and I have some thoughts about my experience. I’ll start with what I don’t like. First, the diet I followed was very rigid and consisted of a power shake in the morning and a low-carb dinner. The shake was sweetened with fructose (fruit sugar) and “tinkered” with my nutritionist to make it taste the way I wanted, which frustrated me to no end. Second, the diet involved a lot of supplements, which I hated. Third, the diet was hard to stick to, and I found myself slipping up on some days. Some of the supplements were hard to find, and the quality
The acronym “LCHF” stands for an eating plan that is essentially a type of low carb diet — the name of which is both controversial and hard to grasp — that advocates eating foods low in carbs, and in turn fat. This diet is often thought to be effective for weight loss, because it is believed that one does not have to eat as much to feel full, since carbohydrates are not being eaten. The main criticism of this diet is that it does not work for everyone. Also, some people have complained that it can be difficult to stick to the diet, because of its high protein and fat content.
LCHF (Low Carb High Fat) diets are so popular these days that it’s easy to forget that they started a decade before that, when the focus was on low fat diets. The first one was invented in the late 1970s by Dr. Robert Atkins, who believed that the human body was a machine that needed to be fed in order to function optimally. Atkins’ ideas were good in theory; in practice, it didn’t work out so well. So, what’s the best way to eat?
What should you do if a low-carb diet isn’t working? After a relapse, how can I get back on track with the keto diet? What are your strategies for dealing with sugar addiction and type 1 diabetes?
Bitten Jonsson, RN, our food addiction specialist, addresses the following questions this week:
For me, LCHF does not work.
I wouldn’t describe myself as a sugar junkie. Salty snacks like chips and cheese, as well as fries with a burger and perhaps a sandwich, provided my extra carbohydrates. It wasn’t a regular occurrence, and I always respected the 16:8 aspect ratio. Since July 2017, when I began following Dr. Jason Fung’s advice, I haven’t eaten breakfast. Last month, I must have procrastinated a lot. To manage my blood sugar, I’ve dropped 4.5 kg and begun a 10-day fast.
To begin with, salty foods, such as the ones you described, are high in sugar. Starch is sugar, and the food we eat in Sweden has a lot of sugar concealed in it. They’re designed to make you consume too much and get hooked to them. Fries, like sandwiches, are high in sugar.
Many individuals who are eager to lose weight plateau as a result of the stress of not losing weight, leading them to believe that they must do more and more difficult things, such as fast for 10 days. If you have a sugar addiction, which is my speciality, I believe it will almost always backfire, leading to cravings and relapses, and worsening your condition.
I provide scheduled meals (TRE). That means three meals a day with nothing in between, never eating after 6 p.m., and no alcohol in my environment of dealing with clients. So, if you aren’t addicted to sugar (but suspect you are, read more on my site), you should speak to someone about it.
I wish you health and happiness. Advocate
How can I get back on track?
I am a 53-year-old Dominican-American with a passion for both nations.
Following the keto diet programs on this site helped me lose almost 40 pounds (18 kg) last year, and I liked it. In the past several months, I’ve gained a lot of weight since I’ve reintroduced starchy meals and sweets (bread and ice cream). In addition, I began eating three meals each day (instead of overeating like I used to).
I’m certain I want to remain on the ketogenic diet, but I’m reluctant to begin again. I’m not sure I’m safe. What would you suggest?
Thank you so much, Luana.
Luana, how are you today?
This seems to be a frequent issue. Everything goes well at first, and it is beneficial to your health, but then it begins all over again, and you find it difficult to continue where you left off. We like to claim that quitting is simple, but stopping is difficult. If you’ve acquired a sugar addiction (bread=starch=sugar), you’ll need to understand a lot about the illness and the addict’s brain in order to utilize the skills you’ll need to recover and live with the condition.
Addiction is a basic illness (it is not caused by anything), a progressive disease (it will become worse over time if not treated), a chronic disease (it cannot be cured, just mended), and a curable disease (it may be triggered by sugar in any form) (it is extremely important to know about it in order to stop it).
To better comprehend it, I recommend that you read Dr. Vera Tarman’s book Food Addicts (latest edition) and join our Facebook support group. Here you will find expert assistance, which I will gladly welcome.
You may also enroll in my first four-day intensive course in the United States, which you can find here, where I’ll give you the skills you need to get started on this path. When a relapse occurs, the biochemical imbalances in our brains frequently take control, making it very difficult to restart on our own.
Request, I hope you a quick recovery.
Sugar addiction and type 1 diabetes
How to Handle Sugar needs to take care of the sick and avoid sweets; where should I start searching for answers?
It’s difficult, Nadine. If you have type 1 diabetes and are hooked to sugar, sugar cravings and intake may wreak havoc on your diabetes. I suggest that you first concentrate on controlling your addiction; after that, I’m certain that managing your diabetes will be lot simpler.
In such situation, I recommend that you seek professional assistance. Please contact my colleague David Wolfe, an addiction expert and nutritionist, at [email protected] You must change your diet to manage both addiction and diabetes.
Request, I hope you a quick recovery.
LCHF doesn’t seem to be working for me any more.
I went on a two-year ketogenic diet and dropped 34 pounds in eight months, then ate carbohydrates last winter and gained 7 pounds in four months. For the last hour, I’ve been eating. June is my OMAD (one meal a day) month, and I’m on the LCHF diet, but I’ve only lost 1 kg, and my blood sugar is consistently higher than 9 mmol/l (162 mg/dl). I’m feeling down and out and don’t know what to do. I eat as many low-carb veggies as I want, as well as protein and fat, over the course of three hours.
If you have a sugar addiction, which I presume you have since you asked, you should treat your brain first before focusing on reducing weight. If you relapse, meaning you consume carbohydrates like you did over the winter, it will take a long time to recover, and the restriction (OMAD) will simply encourage your body’s weight gain, putting you at danger of relapse.
I recommend eating three keto meals each day, the last of which should be before 6 p.m. After that, learn about sugar addiction by doing nothing in between meals. More than dietary adjustments are required. I welcome you to join our Facebook support group. Then read Dr. Vera Tarman’s book Food Addicts. If you need expert assistance, a list of qualified professionals may be found on my website; however, you must be patient.
I wish you success. Bitten.
As you may know, low carb diets have become a popular trend. For some they work great, for others their results are not as great. The reason for this is often called ‘carb compatibility’, which is basically the amount of carbs you can eat before your body starts showing signs of low ketosis, which is the state your body is in when it is burning fats as its main energy source.. Read more about no carbs for a month weight loss and let us know what you think.
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