Paleo Diet Vs High Fat Low Carb

Paleo Diet Vs High Fat Low Carb

If you're one of the millions of people who vow to begin a new eating regime on January 1, the potential weight-loss plans are endless. And as you scroll through your Instagram feed, you'll likely to see people touting the "amazing" diet that has shrunk their waistlines, boosted their stamina, and taken years off their appearance.

Two of the trendy diets over the last couple of years include keto and paleo. But before you select your 2019 menu, here's what you need to know about these somewhat similar plans.

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Keto Diet 101

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Otherwise known as the diet Halle Berry, Vanessa Hudgens, Alicia Vikander, and even Tim Tebow swear by, the ketogenic diet is a low-carb, high-fat plan that forces the body into a state of ketosis, a metabolic process produced in the liver in which your body burns fat for energy instead of carbohydrates, says Katherine Brooking, MS, RD, co-founder of Appetite for Health. On a standard keto diet, calories should comprised of a minimum of 70% fat, 20% protein, and 10% carbohydrates.

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Since the body's preferred fuel source is sugar (glucose) that comes from carbs (i.e., grains, legumes, fruit), this diet presses the body to use glucose stored in our muscles as glycogen for fuel. "What else happens when we break down muscle glycogen? We lose water weight," explains Good Housekeeping Institute's Nutrition Director Jaclyn London, MS, RD, CDN. "Our muscles store about 3 grams of water for every gram of glycogen, meaning we can lose quite a bit of weight right away when we tap into glycogen stores for fuel. That's why someone who loses weight in 'just one week!' from a low-carb plan is likely losing water weight, not necessarily real weight that stays off over time, but the immediacy can feel motivating at first."

As for the menu, Brooking explains that the keto plan allows dieters to consume fish (salmon, oysters, scallops), meat and poultry (pork, lamb, steak, and yes, bacon!), eggs, nuts, non-starchy vegetables (spinach, broccoli, cauliflower, tomatoes), fats and oils (butter, mayo, avocado oil, ghee) and high-fat dairy (full-fat yogurt, heavy cream, cream cheese, hard and soft cheese). Berries and artificial sweeteners can be eaten sparingly.

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"The foods to avoid on keto include most fruits (apples, bananas, peaches, oranges), grains (breads, pastas, cereals, and any foods made with wheat, rice, oats, or corn), legumes (all beans), and anything with added sugar (desserts, honey, cane sugar)," Brooking states. Root veggies (potatoes, carrots, turnips), alcohol, sweetened beverages (juice, soda), sweetened sauces and dips (ketchup, BBQ sauce, some salad dressings), and some oils (canola, soybean, peanut) are on the "no" list — along with any low-fat dairy products.

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Paleo Diet 101

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"The paleo diet is meant to resemble the supposed diet of our long-ago, hunter-gatherer ancestors," explains Brooking. "The idea behind it is that our Western pattern of eating is contributing to the rise of chronic illness and obesity."

Also referred to as the Paleolithic diet and caveman diet, this meal plan — which is reportedly a way of eating for Blake Lively and Jessica Biel — focuses on only the foods that were (allegedly) available way back when: poultry (grass-fed meat, fish, seafood), fresh fruits and veggies, eggs, nuts, seeds, and plant-based oils (such as olive, walnut, flaxseed, macadamia, avocado, coconut).

The foods not allowed on this plan include legumes (peanuts, beans, lentils, tofu), grains, dairy, refined sugar, salt, artificial sweeteners, anything processed, and alcohol. And there's no need to count calories or figure out proper percentages. (Do you think the cavewomen were keeping track of their caloric intake?) The diet promotes eating whole foods until you're satisfied.

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The Pros and Cons of Keto

The keto diet has a scientific background — but not for weight loss. "Some evidence has found that a keto diet can be effective for patients with epilepsy," Brooking says. In fact, the Epilepsy Foundation promotes the ketogenic diet as a way to help control seizures — and it's usually recommended for children who have failed to respond to prescription treatments.

London adds that she found it hard to believe the keto plan was trending as the latest weight-loss fad since it was prescribed to pediatric patients during the time she worked in a hospital. "It was used as an absolute last resort for families who felt otherwise hopeless in the face of a neurological disease, and under strict medical supervision," she says.

Eating less carbs can be a good thing. People who follow the typical Western diet tend to consume more than the daily recommended amount of carbohydrates (about half of our calories per day, where at least half of these grains derive from whole grains, according to the 2015-2020 USDA Dietary Guidelines for Americans).

However, nearly erasing carbs from an eating plan may be too drastic. "This would be a hard adjustment for most Americans, making the standard keto plan difficult for many to stick with," Brooking says.

Along with some unpleasant side effects (like constipation, crabbiness, lightheadedness, nausea, fatigue, and bad breath), Brooking also points to the fat content in this eating regime. "Keto does not emphasize healthy fats, and we know that foods high in saturated (such as butter, cheese, and red meat) can increase the risk of heart disease," she says.

As for the weight loss, it tends to be short-lived. "The same reasons why we see immediate weight loss on carb-restricted diets is the same reason why we see immediate weight gain after adding a seemingly harmless sandwich back into the mix: The water weight comes back instantly with glycogen storage," London says.

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The Pros and Cons of Paleo

Unlike keto, Brooking gives a thumbs up to the back-to-basics approach in this plan. "The pros of paleo are that it focuses on increasing intake of whole foods, all fruits and vegetables, lean proteins, and healthy fats while decreasing consumption of processed foods, sugar, and salt," she says.

Proponents of paleo claim that it can reduce inflammation, increase energy, help with weight loss, stabilize blood sugar, and even reduce the risk of chronic diseases, but the majority of science doesn't agree with all of these assertions. The jury is still out on whether or not the paleo diet can have long-term benefits for people with type 2 diabetes and research published The American Journal of Clinical Nutrition states this dietary plan overall "still lacks evidence."

"When it comes to scientific backing, there is virtually none to support the paleo diet," London says. "The average lifespan of a hunter-gatherer was about 30 years (lovely, huh?)."

As with the keto plan, London and Brooking are not in favor of nixing grains, dairy, and legumes from the diet. "Despite what paleo advocates claim, these foods are healthful and are good sources of fiber, vitamins, and minerals," Brooking says.

And London adds: "My biggest gripe with paleo is that it's generally nutritious, but the model loses me in the elimination factor. Legumes are truly one of the most nutritious foods you can eat, so if you do want a structured plan, you're better off with a modified approach to paleo that at minimum incorporates legumes for additional protein, calcium, and fiber. Even better: Mediterranean diets, which will give you back the 100% whole grains and low-fat dairy too."

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The Bottom Line

Both registered dieticians find downsides with the keto and paleo plans and feel that eliminating foods that contain essential nutrients — and, in the case of the keto diet, adding in foods that are high in saturated fat — all in the name of weight loss does not equate to a healthy diet.

"To make real, long-term changes, we can't rely on restriction," London says. "We have to approach health and weight loss with an understanding of our own lifestyle, and shift toward healthier eating habits through behavior changes that last a lifetime."

Since eating preferences and dietary needs vary from person to person, it's advised to check with your doctor before starting any new weight-loss program.

Amy Capetta Amy Capetta has been writing health and lifestyle articles for over 15 years.

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Paleo Diet Vs High Fat Low Carb

Source: https://www.goodhousekeeping.com/health/diet-nutrition/a25415613/paleo-vs-keto-diet/

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High A G Ration Low Carb Diet

High A G Ration Low Carb Diet

Cureus. 2020 Jan; 12(1): e6605.

Ketogenic Diet-induced Elevated Cholesterol, Elevated Liver Enzymes and Potential Non-alcoholic Fatty Liver Disease

Monitoring Editor: Alexander Muacevic and John R Adler

Chika V Anekwe

¹ Weight Center, Massachusetts General Hospital, Boston, USA

Poongodi Chandrasekaran

² Internal Medicine, North Shore Physicians Group, Salem, USA

Fatima C Stanford

³ Endocrinology and Pediatric Endocrinology, Massachusetts General Hospital, Boston, USA

Received 2019 Oct 1; Accepted 2020 Jan 7.

This article has been cited by other articles in PMC.

Abstract

A 57-year-old woman with class I obesity (BMI = 31.42 kg/m²) and a medical history significant for binge-eating disorder with emotionally-triggered eating, post-traumatic stress disorder, and untreated depression and anxiety, presented for follow-up of weight management with laboratory values revealing acutely-worsened hyperlipidemia and elevated liver enzymes. Abdominal ultrasound showed a mildly heterogenous and echogenic liver, without focal lesions, suggestive of non-alcoholic fatty liver disease. The only significant change from previous consultation four months prior was introduction of a ketogenic diet consisting of eggs, cheese, butter, oil, nuts, leafy green vegetables and milk (almond and coconut). The patient reported a reduction in hunger on this diet. Immediate discontinuation of the diet resulted in modest reduction of low-density lipoprotein cholesterol (LDL-C) and liver enzymes two weeks later. Resolution of liver enzymes was seen within eight months and LDL-C levels normalized one year later. This case report discusses the rationale, benefits and risks of a ketogenic diet and encourages increased vigilance and monitoring of patients on such a diet.

Keywords: ketogenic diet, fatty liver, transaminitis, elevated liver enzymes, obesity, nutrition

Introduction

The ketogenic diet was originally developed for implementation under medical supervision to treat refractory epilepsy in infants and children [1]. It is a high-fat, low-carb, moderate-protein diet that produces metabolic changes similar to those seen in a state of starvation. These changes include increased levels of free fatty acids and serum ketones (acetoacetate, acetone and beta-hydroxybutyrate) and decreased levels of insulin, glucose and glucagon [2]. The theory is that ketone bodies are anti-convulsant when they cross the blood-brain barrier [3]. There are four types of ketogenic diets used for treating epilepsy - the classic ketogenic diet, the medium chain triglyceride diet, the modified Atkins diet and the low glycemic index treatment, each of which has respectively less restrictive requirements for fluid, protein and fat intake [4]. In recent years, however, the ketogenic diet has transitioned from a medically-monitored tool for treating epilepsy to become a mainstream interpretation of the low-carbohydrate dietary plan used to induce weight loss [2]. Individuals on ketogenic diets have been shown to lose and keep off more weight than those on low-fat diets. They also tend to report decreased hunger and maintain higher metabolism rates than low-fat dieters [5]. The ability to achieve and maintain weight reduction for individuals with overweight or obesity reduces cardiometabolic risk. Despite these benefits of the ketogenic diet, it is not completely without risk. In particular, it has the potential to increase blood cholesterol levels and induce elevations in liver enzymes. This case report illustrates the risks and benefits of the ketogenic diet.

Case presentation

A 57-year-old woman with class I obesity, binge eating disorder, emotionally-triggered eating, post-traumatic stress disorder, depression and anxiety presented in 2012 with a BMI of 31.6 kg/m² for treatment of her obesity. At initial evaluation, she reported no weight problems up until 2003, when she started noticing weight gain. At that point she was living in Iraq during the Iraq war, was very sedentary, stayed indoors most of the time and consumed a high-calorie diet. In 2008, she immigrated to the USA with her family. She continued to lead a sedentary lifestyle with rare formal exercise. She worked as the director of a social refugee agency and had many responsibilities caring for her household and family. She suffered from sleep disturbance and was taking clonazepam daily for sleep, which she obtained from her husband. She reported high stress levels, a strong desire to lose weight, and a lack of support in her daily life.

At initial presentation, she had symptoms consistent with dysthymia and was recommended to undergo treatment for mood stabilization with psychotherapy and/or psychopharmacology. She was also prescribed a low dose of topiramate, given off-label for appetite reduction. She suffered an adverse reaction to topiramate with an episode of significant anxiety and emotional outburst, resulting in a visit to the emergency department. Topiramate was discontinued and she began treatment with metformin for both obesity and metabolic syndrome; she was also instructed to introduce structured lifestyle changes including keeping records of dietary intake, exercise and sleep routine.

Metformin was not effective for weight reduction, and she in fact gained approximately 2.8 lbs during the four-month period during which the dose was titrated to 1000 mg twice daily. Although she was continued on metformin, she was recommended to discontinue using clonazepam for insomnia and instead start melatonin 3 mg and zonisamide 100 mg daily, both at bedtime. Zonisamide was titrated up to 200 mg at bedtime. Similar to topiramate, zonisamide is an anti-epileptic medication used off-label for appetite reduction in the treatment of obesity. As it can cause drowsiness, it is often dosed at bedtime. She lost 5.4 lbs (3% total body weight) within two months on this medication regimen, however was subsequently lost to follow-up, with her last visit on 5/21/13.

She was treated at an outside clinic from 2015 to 2018 with a variety of anti-obesity agents including naltrexone/bupropion, phentermine/topiramate ER and lorcaserin. Labs obtained on 2/24/16 showed hypercholesterolemia with total cholesterol (TC) = 271 mg/dL, low-density lipoprotein cholesterol (LDL-C) = 156 mg/dL and normal high-density lipoprotein cholesterol (HDL-C) = 102 mg/dL (see Table ​ 1). Lipid values improved slightly with dietary modification and simvastatin, although she did not take simvastatin consistently. At her nadir weight in October 2015, she was 151 lbs (BMI = 28.5 kg/m²), and had achieved 17% reduction in total body weight from her heaviest weight of 182.8 lbs in March 2013.

Table 1

Patient's laboratory values before, during and after ketogenic diet

KD: Ketogenic diet; AST: Aspartate aminotransferase; ALT: Alanine aminotransferase; LDL-C: Low-density lipoprotein cholesterol; Tot-C: Total cholesterol; HDL-C: High-density lipoprotein cholesterol; TG: Triglycerides.

Laboratory reference ranges	Prior to KD	During KD	Two weeks after KD	Eight months after KD	One year after KD
AST (15-41 U/L)	21 U/L	67 U/L	55 U/L	27 U/L	-
ALT (10-35 U/L)	18 U/L	119 U/L	80 U/L	25 U/L	-
LDL-C (40-130 mg/dL)	156 mg/dL	216 mg/dL	209 mg/dL	157 mg/dL	80 mg/dL
Tot-C (0-200 mg/dL)	271 mg/dL	323 mg/dL	-	268 mg/dL	-
HDL-C (>39 mg/dL)	102 mg/dL	98 mg/dL	-	84 mg/dL	-
TG (0-150 mg/dL)	66 mg/dL	45 mg/dL	-	133 mg/dL	-

The patient returned for follow-up of obesity management in April 2018. At this point she was off all anti-obesity medications and was in fact on the weight-promoting medication seroquel; at 170.5 lbs, she had regained a significant portion of her lost weight. She was restarted on bupropion and zonisamide. In September 2018, the patient self-initiated a ketogenic diet, consuming predominantly eggs, cheese, butter, oil, nuts, leafy green vegetables and almond/coconut milk. This resulted in a modest weight loss of about 6 lbs over two months. However, she also suffered a marked increase in liver enzymes and total and LDL cholesterol levels.

Laboratory testing on 12/21/18 revealed aspartate aminotransferase (AST) = 67 U/L and alanine aminotransferase (ALT) = 119 U/L (alkaline phosphatase was normal at 77 U/L). TC = 323 mg/dL and LDL-C = 216 mg/dL (triglycerides, TG, were normal at 45 mg/dL). Also of note was an elevated Vitamin B12 level of 1,156 pg/mL, despite the patient not taking any B12 supplementation. In addition, 25-hydroxy Vitamin D levels were insufficient, at 22 ng/mL, and ferritin levels were elevated at 155 ug/L. Previous TC level obtained by her primary physician on 3/15/18 was 267 mg/dL; LDL-C and TG values were not obtained. Previous liver chemistries on 4/10/18 were within normal limits, with AST = 21 U/L and ALT = 18 U/L (see Table ​ 1). Abdominal ultrasound obtained on 1/10/19 revealed a mildly heterogenous and echogenic liver, with no focal lesions visualized and no significant biliary ductal dilation (see Figure1 and Figure ​ 2). These findings are highly suggestive of hepatic steatosis, or fatty liver disease.

Left transverse view of liver

Right sagittal view of liver

The patient agreed to discontinue the ketogenic diet and follow up with a registered dietician. She continued bupropion 150 mg twice daily and zonisamide 200 mg in the evening. She also continued cholecalciferol 2000 IU daily for hypovitaminosis D. She was encouraged to consume a high-quality diet and engage in regular physical activity. In addition, due to her LDL-C value of 216, she was prescribed atorvastatin 20 mg daily. The National Cholesterol Education Program Adult Treatment Panel III recommends statin therapy for low-risk individuals (one or no risk factors) who have an LDL-C > 190 mg/dL, with lower LDL-C cut-off values for higher risk populations [6]. The patient has no reported history of premature cardiovascular events in first-degree relatives; LDL-C levels of her first-degree relatives were not accessible.

The patient followed up with her primary physician four days after her weight management visit and reported having stopped the ketogenic diet, while affirming adherence to a high-quality diet and regular exercise. She also reported taking an omega-3 DHA/EPA 1000 mg (120 mg/180 mg) fish oil capsule daily. Her weight was 164 lbs. She received counseling to follow a low-fat and low-carbohydrate diet rich in fruits and vegetables. She was counseled to engage in routine aerobic exercise at least three times per week and advised against implementing any diet that promotes rapid weight loss. Repeat laboratory testing 10 days after visit to the primary physician revealed improved liver enzymes (AST = 55 U/L, ALT = 80 U/L), and a slightly decreased direct LDL-C of 209 mg/dL. Liver enzymes resolved completely within eight months, while LDL-C levels resolved by one year (see Table ​ 1). She was advised to continue follow-up for monitoring of weight and laboratory values as well as continued lifestyle counseling.

Discussion

Individuals with obesity or overweight often implement what they hope to be the next "quick fix" for reversing their increased fat mass. Often these self-initiated diets are implemented without the guidance of a licensed health care provider. The ketogenic diet is one example of a dietary pattern that has gained popularity, with mainstream use as an effective strategy for weight loss.

The ketogenic diet was originated in the 1920s and 1930s as an alternative to fasting for the reduction of seizure frequency in children with epilepsy [1]. Individuals in ketosis release ketone bodies from the breakdown of body fat, and these ketones are used, instead of glucose, as the primary source of energy [2]. This ketotic state has been shown to alter genes involved in energy metabolism in the brain, which helps stabilize the function of neurons susceptible to epileptic seizures [3].

The ketogenic diet is very low in carbohydrates and very high in fat. Clinical ketogenic diets limit carbs to 20 to 50 g per day, primarily from non-starchy vegetables, with very low carb ketogenic diets restricting carbs to less than 20 g per day [5]. Protein is kept high enough to maintain lean body mass, but low enough to preserve ketosis. The amino acids alanine and glutamine can be converted to glucose through gluconeogenesis, thus removing the body from a ketotic state [7].

The diet works, simply, by altering energy metabolism. After three to four days of fasting or following a very low-carbohydrate diet, the body becomes deprived of dietary sugar and starch, and reacts by reducing insulin secretion and switching to primarily burning fat for fuel. The resulting overproduction of acetyl-CoA leads to formation of ketones (acetoacetate, acetone and beta-hydroxybutyric acid) in a process known as ketogenesis [8]. While the brain is unable to use fatty acids for fuel, ketones can cross the blood-brain barrier, thereby providing fuel to the typically glucose-dependent brain. The full transition to physiological, or nutritional, ketosis usually takes a week [8]. The true ketogenic diet contains 75% to 90% calories from fat, 10% from protein, and 5% from carbs. Careful monitoring of dietary intake and blood (not urinary) ketone levels is required in order to ensure an adequate state of ketosis. Protein intake may need to be increased for individuals doing resistance training, in order to prevent muscle degradation [2].

The ketogenic diet has both benefits and risks. Advantages of the diet include weight loss, reduction in cravings and appetite (likely due to the satiating effects of fat and protein as well as the stabilizing effect on blood sugar levels), and a more stable flow of energy to organs and tissues, due to the reliance of fat catabolism rather than dietary intake for energy [2, 7]. The weight loss occurs partly due to the diuretic effect of glycogen utilization and the likely calorie reduction resulting from the restricted dietary variety, but primarily because the reduction in blood glucose and insulin leads to less fat storage, as insulin is known to promote the conversion of excess glucose to fat [5]. Research also suggests that the ketogenic diet improves insulin sensitivity and glycemic control, although the mechanisms are unclear [8].

One potential risk of the ketogenic diet is an increase in LDL-C, TC and liver enzymes. Notably, in rodents, development of nonalcoholic fatty liver disease (NAFLD) and insulin resistance have been described [9]. Despite this risk, some studies show that the higher-risk small dense LDL particles were decreased in individuals on a ketogenic diet, while HDL cholesterol and triglycerides tend to improve [9, 10]. It should be noted, however, that the reduction in small dense LDL particles is observed only in individuals with certain variants of the apolipoprotein gene which is known to play a key role in lipid metabolism [11]. Depending on an individual's response to the diet, benefits of improved glycemic control may outweigh potential risks of an elevated LDL. One way to mitigate the negative effects of the diet on LDL cholesterol is to replace saturated fats from animal sources with polyunsaturated fats found in avocados, nuts, seeds, coconut and olive oil.

Another side effect of the ketogenic diet is a constellation of symptoms known as "keto flu," which includes lightheadedness, fatigue, headaches, nausea, and constipation. These symptoms are a result of the body's rapid excretion of sodium and fluids as carbohydrate intake is restricted and glycogen stores are depleted. Increasing sodium by 1-2 g per day may restore electrolyte balance [2].

Finally, the extreme limitation of carbohydrates in a ketogenic diet poses concern regarding the potential impact on micronutrient intake and gut health. Ketogenic diets eliminate not only sugar and refined carbohydrates but also pulses, whole grains, fruits and starchy vegetables, all of which contain vitamins, minerals, antioxidants, phytochemicals and fiber, including healthy gut microbiota-promoting prebiotic fiber. Although this alteration in the gut microbiome may be beneficial for individuals with epilepsy, research is lacking on the impact on populations using the diet for weight loss or diabetes management [8].

Conclusions

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that can induce weight loss and improvement in glycemic control, but poses a risk of inducing hyperlipidemia, elevation of liver enzymes and onset of fatty liver disease. Like any other restrictive dietary plan, the ketogenic diet is often difficult to maintain long-term. Cycling in and out of ketosis reduces its metabolic effects. Patients on a ketogenic diet should be monitored with frequent laboratory testing of blood ketones, lipids, and liver enzymes as well as frequent assessment of cognitive function and energy levels.

Notes

The content published in Cureus is the result of clinical experience and/or research by independent individuals or organizations. Cureus is not responsible for the scientific accuracy or reliability of data or conclusions published herein. All content published within Cureus is intended only for educational, research and reference purposes. Additionally, articles published within Cureus should not be deemed a suitable substitute for the advice of a qualified health care professional. Do not disregard or avoid professional medical advice due to content published within Cureus.

The authors have declared that no competing interests exist.

Human Ethics

Consent was obtained by all participants in this study

References

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High A G Ration Low Carb Diet

Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7008768/

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Whats A Good Snack For A Low Carb Diet

Whats A Good Snack For A Low Carb Diet

Getting through the day requires a steady supply of energy, and your body knows it; that's why it can be difficult to balance your natural craving for starchy and sugary sources of that sustaining sustenance with your resolve to cut carbs. Carbohydrates are everywhere, especially in our favorite collations; chips, crackers, cookies, and candies are curiously delicious, but consistent consumption of these tasty treats can lead to all types of health complications.

Many aim to reduce the amount of carbohydrates they consume in order to lose weight, lower blood sugar levels, or reduce their blood pressure. No matter your aim, finding balance in your diet is essential to achieving your ends. That's why, when selecting snacks, you must not only look at the carbohydrate content of your food- but also examine the nutrients it provides, the types of carbohydrates that compose it, and the source of the compounds it contains.

Natural sources of simple and complex carbohydrates stand out above artificial and refined sources, while fibrous foods may supply a greater benefit than those that offer either compound. As for selecting between fiber, starches, and sugars while snacking- the decision should depend on the rest of your diet and the nutritive value of the food as a whole. If you are searching for a quick pick-me-up that's full of fiber, then the simple sugars of your favorite fruit likely provide a perfect fit.

Looking for a longer-lasting pick-me-up? Find complex carbohydrates in cruciferous vegetables like broccoli, cauliflower, and kale. These low-carb, sources of starch also offer an abundant supply of fiber to support a healthy heart and digestive tract. Dehydrated fruits and vegetables offer an awesome blend of nutrients, and, while they each naturally provide their own rich flavors, we also offer varieties that are seasoned to taste with natural, piquancies you'll love.

Low-Carb Snack Recipes

Eating low carb can be natural and should ideally provide fresh, fulfilling foods. Find the recipes you need to create low-carb confections to enjoy throughout the day, as formulated by our resident registered dietitian, below.

Matcha Green Tea Smoothie Recipe {gluten-free, vegan}

Sip on a scrumptious source of essential antioxidants with this simple smoothie recipe. Not only is the drink low-carb, but it's also gluten-free to meet additional dietary restrictions.
Ingredients: Almond milk, matcha green tea powder, hemp protein powder, almond flour, dried mulberries, pitted dates, flaxseed meal, ice cubes, stevia powder.
Total Time: 5 minutes | Yield: 4 smoothies

Chocolate Goji Berry Bars Recipe {gluten-free}

This simple snack offers a moderate serving of complex carbohydrates from supremely wholesome sources including quinoa, goji berries, and nuts. You can also reduce the sugar content significantly by substituting the dark chocolate chips for natural cacao nibs.
Ingredients: Pitted dates, almond butter, quinoa puffs, goji berries, raw pistachios, coconut oil, dark chocolate chips.
Total Time: 20 minutes | Yield: 8 bars

Pumpkin Chia Seed Pudding Recipe

Serve yourself a hearty helping of fiber and vitamin A with our palatable pumpkin pudding. Each simple sugar is from a natural source and amounts to a mere 9% of your Daily Value (DV) for carbs.
Ingredients: Milk, pumpkin puree, chia seeds, maple syrup, pumpkin spice, sunflower seeds, sliced almonds, fresh blueberries.
Total Time: 10 minutes | Yield: 4 servings

No-Bake Cheesecake Bites Recipe {gluten-free}

Searching for a sweet treat? These delectable cheesecake bites supply a scrumptious dessert or snack, offering only 6% of the DV for carbs in each serving.
Ingredients: Pitted dates, almond flour, cacao powder, vanilla extract, almond milk, raw cashews, maple syrup, canned pumpkin, pumpkin spice.
Total Time: 20 minutes | Yield: 16 - 20 squares

Low-Carb Snack Suggestions

When you're looking to reduce your carbohydrate intake, remember it is important to still work with foods that provide fiber, as fiber helps to keep your digestive system healthy. The snacks outlined on this list all have 12 or fewer grams of carbohydrates per serving. You can also check out our Low Carb Diet page for more lower-carb snack ideas.

Coconut Cacao Kale Granola

$7.99

This kale-based granola is a great option for any low-carb enthusiast with about 1/3 of the carbs of traditional oat-based granola. Each serving has only 10 grams of carbohydrates and includes 2 grams of fiber. Plus, it's a superb way to sneak in a little chocolate taste without the guilt.

Freeze-Dried Raspberries

$8.99

Raspberries deliver a lot of fiber and our freeze-dried raspberries offer 2 grams per serving, each of which also contains only 8 grams of carbohydrates. A great quick snack on their own, these berry bites go great with a handful of your favorite raw or roasted nut for a palatable protein boost.

Roasted Soybeans (Salted, Whole)

$5.99/lb

Roasted soy beans are crunchy and filling to provide a protein-packed, lower-carb snack. Each serving has 10 grams of carbs while providing 5 grams of fiber and 10 grams of protein.

Sprouted Pumpkin Seeds

$7.99

The process of sprouting grains and seeds helps to release the nutrients they contain. These pumpkin seeds make a great low-carb snack or savory salad topper. Pumpkin seeds are rich in heart-healthy unsaturated fat and have 7 grams of protein per serving.

Organic Chia Energy Squares

$7.99

When you are eating fewer carbohydrates, it's important to closely consider your day-to-day fiber intake, as too little fiber can lead to digestive distress. Work some of these scrumptious squares into your day to incorporate their blend of foods that are rich in fiber; each serving of these energy squares has 3 grams of fiber and only 12 grams of carbohydrates.

Mixed Olives

$4.99

Our mixed olives are a perfect go-to zero carb snack with only 45 calories per serving! In addition to delivering monounsaturated fat, olives provide oleic-acid, which is heart-healthy.

Whats A Good Snack For A Low Carb Diet

Source: https://nuts.com/healthy-snacks/low-carb

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Can U Have A Cheat Day On Low Carb Diet

Can U Have A Cheat Day On Low Carb Diet

Photo Courtesy: [Phil Fisk/Cultura/Getty Images]

Carbs may be delicious, but, depending on your health status and any conditions you may have, they may not be the most nourishing (or healthy) macronutrients for you to eat. However, that doesn't mean you can't enjoy your favorite typically higher-carb foods — it just means you need a bit of creativity and a few tips and tricks for making modifications. That's especially true when it comes to a classic breakfast favorite: quiche.

Traditional quiche begins with a pie crust as its base, which isn't ideal if you're limiting carbs. But, by removing the crust — or using some delicious, low-carb substitutes — you can still enjoy the delicate egg and zesty ingredient combinations that make this dish so versatile. Start diversifying your low-carb breakfast menu (or even your evening meals) with these easy crustless quiche recipes.

Crustless Vegetable Quiche

Photo Courtesy: [EasyBuy4u/Getty Images]

Starting the day with an array of healthy vegetables — plus the protein from eggs — on your plate is never a bad idea. That's why this crustless vegetable quiche is such a nice option: You get great flavors and all the nutritional benefits of whatever veggies you add. Plus, it's vegetarian friendly. Even if you're not fully vegetarian, there are some great reasons to try this quiche; forgoing meat once in a while and upping your consumption of fresh produce can improve your cholesterol levels, for one.

This recipe from Food.com calls for broccoli, red pepper and zucchini, though you can swap them out for other vegetables if you prefer. Mushrooms, asparagus and tomatoes are tasty options as well. All are great sources of different vitamins, minerals and fiber. Add the cheese of your choice and some salt and pepper or other spices for an easy way to change up the flavor profile.

Crustless Quiche Lorraine

 Photo Courtesy: [jaker5000/Getty Images]

Quiche Lorraine might be one of the most classic (and best-known) recipes for this dish — and it's just as delicious without the crust. If you're looking for a keto-friendly breakfast dish that helps you reach your daily protein goals, this crustless quiche Lorraine, also from Food.com, is a top option.

Generally, people who follow the ketogenic diet get about 75% of their daily calories from fat, 20-30% from protein and around 5% from carbs. This recipe gets its fat and protein from the eggs, bacon and Swiss cheese you'll use. If you want to add a vegetable for extra flavor and nutrients, try spinach; it's relatively low in carbs but packed with healthy vitamins A and K.

Bacon Cheeseburger Keto Breakfast Quiche

 Photo Courtesy: [John Rizzo/Getty Images]

Looking for more crustless quiche options that work just as well for dinners as they do your morning meals? You'll want to try this bacon cheeseburger keto quiche from Kalyn's Kitchen. It satisfies keto fat and protein requirements thanks to its ground beef, bacon, eggs and the cheese of your choice (we recommend sharp cheddar). For a little bit of low-carb veggie crunch, add a handful of green onions and pickles into the mix too — yes, pickles in crustless quiche. They really do elevate this dish with their crunch and zesty tang.

Spicy Southwest Crustless Quiche

 Photo Courtesy: [yipengge/Getty Images]

For those on the keto diet who also like a little kick to their meals, this spicy Southwest crustless quiche from the folks at Wisconsin Cheese will definitely satisfy any flavor cravings. It's packed full of fat and protein thanks to its eggs, heavy whipping cream, milk and pork sausage. Add some jalapenos, green peppers and pepper jack cheese to crank up the spice level.

As with most of the quiche dishes in this list, you'll cook this in a greased pie dish at 350 degrees Fahrenheit until the edges are golden brown and the center of the quiche no longer looks runny or jiggly. It may take about 45 minutes to achieve the right cooked consistency, and you can also tell the quiche is done — as with many baked treats — when a knife inserted into the center comes out clean. Let the quiche stand for about 10 minutes to fully firm up before slicing into it.

Vegan Crustless Quiche

 Photo Courtesy: [Cavan Images/Getty Images]

This one is a bit of a surprise — a unique and flavorful surprise. You already know quiche is an egg dish, and eggs aren't vegan. So you might also be wondering how a vegan version could exist. In showcasing some true culinary creativity, this vegan crustless quiche from The Spruce Eats utilizes tofu, dairy-free crumbled cheese, soy or almond milk, nutritional yeast, ground cashews and dairy-free cream cheese.

The result is a smooth, authentic crustless quiche that's perfect for people who eat a plant-based diet or those who are allergic to eggs. In addition to its healthful egg-free base, it's got asparagus, garlic and turmeric to spice things up just right. You can always add or substitute your preference for other veggies as well; consider using what's in season to enjoy them at their peak of freshness.

Kale and Feta Crustless Quiche

 Photo Courtesy: [Kale and Feta Crustless Quiche/Eating Bird Food]

Eating Bird Food's kale and feta crustless quiche recipe is an easy yet flavorful low-carb meal that makes for not only a delicious breakfast but also an ideal main course for lunch or dinner. Simply pair a slice with a cup of soup or a salad to create a well-rounded meal. As an added bonus, this recipe is a little different from other basic crustless quiches, which can keep your taste buds on their toes while giving you a nutrient boost at the same time.

Aside from the kale, feta and eggs — its star ingredients — this recipe uses coconut oil, almond milk, mushrooms, garlic, nutmeg and parsley. And here's an interesting tidbit of information about kale: It's a superfood that's chock-full of vitamins and minerals — but that's also low in calories and carbs.

Resource Links:

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale

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Can U Have A Cheat Day On Low Carb Diet

Source: https://www.symptomfind.com/health/basic-crustless-quiche-recipes?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex

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South Beach Diet Info Low Carb Fruit

South Beach Diet Info Low Carb Fruit

A low-carb or carb-free diet can help steer you away from sugary and starchy foods like bread, pasta, and cereal. Low-carb diets are high in protein and fats and can offer an alternative to counting calories or grams. The diet isn't for everyone, however; people with medical conditions such as diabetes or high blood pressure, as well as pregnant and nursing women, should consult with their general practitioner before making significant dietary changes. Even when a lot of treats are off the table, there are still some great options for people given the go-ahead to adopt a low-carb diet.

Eggs

Eggs are an excellent low-carb food. They contain almost zero carbohydrates, but provide plenty of nutrients including vitamins A, D, E, and B, calcium, iron, phosphorus, zinc, and selenium. Egg yolks contain choline, which is essential for brain development, nerve function, muscle movement, and energy. Eggs are one of the most affordable sources of quality protein.

Fish

Seafood, including salmon, tuna, mackerel, haddock, trout, sardines, and anchovies, are free of carbohydrates. Fish is rich in fats and protein. Fatty fish, including salmon, char, mackerel, and sardines, are some of the best for your health because they contain omega-3 fatty acids that fight inflammation and lower the risk of developing conditions such as autoimmune diseases, metabolic syndrome, heart disease, Alzheimer's disease, and cancer. These nutrients are particularly vital during pregnancy; the fetal brain requires them for healthy development.

Red meat

Red meat, including beef, lamb, pork, and veal, is also carb-free, excepting organ meats like liver. Beef is full of iron and vitamin B12, which helps make DNA and keeps nerves and red blood cells healthy. Depending on the cut, meat may be more or less fatty. This makes it possible to choose your dinner options based on the ratio of fat to protein you need that day.

Poultry

Chicken, turkey, and duck are quality protein sources that contain zero carbohydrates. If you're looking for lean protein, chicken breast contains 80% protein and 20% fat. Some people on low-carb diets prefer to stick to fattier cuts such as the thigh, leg, and wing, however. Chicken provides plenty of essential vitamins and minerals and is low in cholesterol and sodium when the right portion size is properly prepared.

Cheese

Hard cheeses like Muenster, Gouda, cheddar, Colby-Jack, and Swiss are generally no more than one or two percent carbohydrate. Cheese is high in fat and a great source of protein as well. It also boasts ample quantities of vitamin B12 and calcium. Cheese comes in many flavors and textures, making it a versatile food.

Greek Yogurt

While not completely carb-free, Greek yogurt is a low-carb option, usually made up of about 12 grams per cup, and has around 40% of your recommended daily intake (RDI) of protein. It is also a great source of calcium and phosphorus. One of the most beneficial things about yogurt is its probiotic content. Probiotics are good bacteria essential to gut health. They boost immune system function, aid in nutrient absorption, and fight off bad bacteria.

Butter

Butter is approximately 80% fat and 20% water. It does not contain any carbohydrates or proteins. It is, however, a great source of vitamins A, D, and E. Butter is also rich in healthy saturated fats that raise good HDL cholesterol, but it can raise bad LDL cholesterol and as such should be consumed in moderation. The America Heart Association recommends eating only 13 grams of saturated fat every day. Butter contains many fatty acids that support brain development, as well, making it a good condiment for growing children.

Nuts and seeds

Nuts and seeds are popular low-carb diet options. These "brain foods" are an excellent source of omega-3 fatty acids and contain plenty of antioxidants for optimal brain function. Almonds are 15% carbs, 72% fats, and 13% protein; while they may not be as low-carb as walnuts, one serving has only 9 grams of carbs, about half of which is fiber. Seeds, including hemp, chia, flax, and pumpkin, are all relatively low in carbs and high in healthy fats and protein, as well. Best of all, they're an easy grab-and-go pick for snacks.

Oil

All oils are carb-free, but the healthiest are unrefined or cold-pressed, including extra-virgin olive, coconut, and avocado oils. Olive oil is loaded with antioxidants, anti-inflammatories, and anti-cancer compounds and is proven to be particularly supportive of heart health, helping fend off strokes and heart attacks.

Low-Carb vegetables

Some vegetables are high in carbs, and some are not. Low carb veggies include asparagus, mushrooms, broccoli, cauliflower, bell peppers, cucumbers, zucchini, spinach, green beans, lettuce, kale, and collard greens. Vegetables to avoid on a low-carb diet include the sweet or starchy ones such as potatoes, sweet potatoes, yams, peas, corn, parsnips, and legumes.

Avocados

Avocados are a unique fruit because instead of being high in carbs, like most of their kind, they are full of healthy fats. They have a wide and varied nutritious profile and even contain more potassium than a banana. They're an excellent source of vitamins C, E, and K, as well as B-vitamins, folate, and many essential minerals.

Low-Carb Beverages

Watch out. There are a lot of carbs hiding in sugary drinks like soda and juice. If you're on a low-carb diet, try to steer clear of beverages with added sugar. People on this diet can opt for water, coffee, tea, and sparkling water.

South Beach Diet Info Low Carb Fruit

Source: https://facty.com/food/nutrition/12-low-carb-foods-for-dieting/

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Athletes On Low Carb Diets

Athletes On Low Carb Diets

Photo Courtesy: [Phil Fisk/Cultura/Getty Images]

Carbs may be delicious, but, depending on your health status and any conditions you may have, they may not be the most nourishing (or healthy) macronutrients for you to eat. However, that doesn't mean you can't enjoy your favorite typically higher-carb foods — it just means you need a bit of creativity and a few tips and tricks for making modifications. That's especially true when it comes to a classic breakfast favorite: quiche.

Traditional quiche begins with a pie crust as its base, which isn't ideal if you're limiting carbs. But, by removing the crust — or using some delicious, low-carb substitutes — you can still enjoy the delicate egg and zesty ingredient combinations that make this dish so versatile. Start diversifying your low-carb breakfast menu (or even your evening meals) with these easy crustless quiche recipes.

Crustless Vegetable Quiche

Photo Courtesy: [EasyBuy4u/Getty Images]

Starting the day with an array of healthy vegetables — plus the protein from eggs — on your plate is never a bad idea. That's why this crustless vegetable quiche is such a nice option: You get great flavors and all the nutritional benefits of whatever veggies you add. Plus, it's vegetarian friendly. Even if you're not fully vegetarian, there are some great reasons to try this quiche; forgoing meat once in a while and upping your consumption of fresh produce can improve your cholesterol levels, for one.

This recipe from Food.com calls for broccoli, red pepper and zucchini, though you can swap them out for other vegetables if you prefer. Mushrooms, asparagus and tomatoes are tasty options as well. All are great sources of different vitamins, minerals and fiber. Add the cheese of your choice and some salt and pepper or other spices for an easy way to change up the flavor profile.

Crustless Quiche Lorraine

 Photo Courtesy: [jaker5000/Getty Images]

Quiche Lorraine might be one of the most classic (and best-known) recipes for this dish — and it's just as delicious without the crust. If you're looking for a keto-friendly breakfast dish that helps you reach your daily protein goals, this crustless quiche Lorraine, also from Food.com, is a top option.

Generally, people who follow the ketogenic diet get about 75% of their daily calories from fat, 20-30% from protein and around 5% from carbs. This recipe gets its fat and protein from the eggs, bacon and Swiss cheese you'll use. If you want to add a vegetable for extra flavor and nutrients, try spinach; it's relatively low in carbs but packed with healthy vitamins A and K.

Bacon Cheeseburger Keto Breakfast Quiche

 Photo Courtesy: [John Rizzo/Getty Images]

Looking for more crustless quiche options that work just as well for dinners as they do your morning meals? You'll want to try this bacon cheeseburger keto quiche from Kalyn's Kitchen. It satisfies keto fat and protein requirements thanks to its ground beef, bacon, eggs and the cheese of your choice (we recommend sharp cheddar). For a little bit of low-carb veggie crunch, add a handful of green onions and pickles into the mix too — yes, pickles in crustless quiche. They really do elevate this dish with their crunch and zesty tang.

Spicy Southwest Crustless Quiche

 Photo Courtesy: [yipengge/Getty Images]

For those on the keto diet who also like a little kick to their meals, this spicy Southwest crustless quiche from the folks at Wisconsin Cheese will definitely satisfy any flavor cravings. It's packed full of fat and protein thanks to its eggs, heavy whipping cream, milk and pork sausage. Add some jalapenos, green peppers and pepper jack cheese to crank up the spice level.

As with most of the quiche dishes in this list, you'll cook this in a greased pie dish at 350 degrees Fahrenheit until the edges are golden brown and the center of the quiche no longer looks runny or jiggly. It may take about 45 minutes to achieve the right cooked consistency, and you can also tell the quiche is done — as with many baked treats — when a knife inserted into the center comes out clean. Let the quiche stand for about 10 minutes to fully firm up before slicing into it.

Vegan Crustless Quiche

 Photo Courtesy: [Cavan Images/Getty Images]

This one is a bit of a surprise — a unique and flavorful surprise. You already know quiche is an egg dish, and eggs aren't vegan. So you might also be wondering how a vegan version could exist. In showcasing some true culinary creativity, this vegan crustless quiche from The Spruce Eats utilizes tofu, dairy-free crumbled cheese, soy or almond milk, nutritional yeast, ground cashews and dairy-free cream cheese.

The result is a smooth, authentic crustless quiche that's perfect for people who eat a plant-based diet or those who are allergic to eggs. In addition to its healthful egg-free base, it's got asparagus, garlic and turmeric to spice things up just right. You can always add or substitute your preference for other veggies as well; consider using what's in season to enjoy them at their peak of freshness.

Kale and Feta Crustless Quiche

 Photo Courtesy: [Kale and Feta Crustless Quiche/Eating Bird Food]

Eating Bird Food's kale and feta crustless quiche recipe is an easy yet flavorful low-carb meal that makes for not only a delicious breakfast but also an ideal main course for lunch or dinner. Simply pair a slice with a cup of soup or a salad to create a well-rounded meal. As an added bonus, this recipe is a little different from other basic crustless quiches, which can keep your taste buds on their toes while giving you a nutrient boost at the same time.

Aside from the kale, feta and eggs — its star ingredients — this recipe uses coconut oil, almond milk, mushrooms, garlic, nutmeg and parsley. And here's an interesting tidbit of information about kale: It's a superfood that's chock-full of vitamins and minerals — but that's also low in calories and carbs.

Resource Links:

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-many-types-and-health-benefits-of-kale

MORE FROM SYMPTOMFIND.COM

Athletes On Low Carb Diets

Source: https://www.symptomfind.com/health/basic-crustless-quiche-recipes?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex

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Low Carb Diet Kidney Pain

Low Carb Diet Kidney Pain

Strange question, huh? Before you get too excited, I'm not about to tell you that a low carbohydrate diet is a remedy for back pain.  Instead, I am going to explain a remarkably parallel experience I've had. I never made the connection until this week when a reader asked an unrelated question about lower back pain.

The best, worst experience of my life

As my third year of medical school was winding down, and I was just about to embark on a bold fourth year curriculum of back-to-back-to-back-to-back surgical sub-internships, I was on top of the world.  I was 27 years old, living in Palo Alto, California with my best friends, I had a wonderful girlfriend, I was working hard to prepare for my application to a surgical residency, and I still found time to work out like a wannabe Olympian.  What more could I ask for?

One sunny, June afternoon I got out of the pool after a good workout and felt a very strange pain in my lower back.  After riding my bike a few hundred yards to the weight room, it wasn't getting better.  Actually, it was getting worse.  So bad, in fact, I did something I'd never done before – I decided to skip my workout and pedal home.

I iced my back, took some ibuprofen, and went to bed.  The next morning I woke up only to realize I literally could not get out of bed.  After struggling for some time I had to call my roommate to get me out of bed and help me to the bathroom.  I called my chief resident and apologized that I would not be able to come in to the hospital that day, and assured him I'd be fine the next day.  But I wasn't.  Nor was I fine the day after or the day after.

A few days later I managed to limp my way into the hospital for rounds and with the help of the residents and nurses who were kind enough to give me intramuscular injections of a potent drug called toradol, I was able to survive, just barely.  The pain had gotten worse over the week and I was unable to sleep in any position except lying face down over a counter in an "L" shape.  But the worst was yet to come.

Within a few more days, not only was my back hurting, but I was also experiencing profound sensory pain in my left leg and left foot.  I realize this may sound hyperbolic, but I am not exaggerating at all when I say it felt like the skin was being torn off the bottom of my left foot.  The only way I could sleep was to tie my left foot in a plastic bag of ice to numb it and take 100 mg of Benadryl (enough to put a horse to sleep).  When the ice melted, I would wake up in pain and need to repeat the routine.

Within about 3 weeks of this back and leg pain, I was starting to worry that something very serious was going on.  I'd had a backache or two before, and in one case it even took a week to resolve.  But this was very different.  One night, when the pain was so bad I couldn't mask it with any cocktail of drugs I finally relented and went to the ER.  After a thorough exam, the physician sent me to the MRI scanner (for those of you reading this outside of the U.S., it must sound crazy to think that a patient could have a MRI scan so quickly).

The MRI showed not only a large herniation of my L5-S1 disk (a bulging of the disk between my L5 and S1 vertebrae), but it also showed a free fragment of broken disk sitting directly on the S1 nerve root.  While the large bulging disk was likely the cause of my back pain, the free fragment pressing one of the largest nerves in my body was undoubtedly the culprit in my leg and foot pain.

The next morning I was taken to surgery by a (supposedly) talented and reputable neurosurgeon.  I was actually very relieved and excited, despite never having undergone surgery or general anesthesia before.  I was told this surgery would fix the problem immediately.  But it didn't.  In fact, as it turned out, this was the beginning of a long, sordid ordeal, albeit with a positive take-away that is the point of my story.

I woke up from surgery and immediately realized the pain was still there, in my left foot.  Worse yet, I had trouble moving my right foot, which was completely fine before surgery.  Over the next few days it became clear I had developed something called a foot drop on my right side.  I would later learn the surgeon had operated on the wrong side and likely injured the nerve on the right side. Things had gone from bad to worse.

Compounding this, the surgeon who operated on me refused to believe my description of what I was experiencing and was convinced I was just being "soft" for complaining of persistent pain and a new problem.  After 2 weeks of further deterioration — and only when another physician examined me, and herself ordered another MRI — did my surgeon agree I still had a significant surgical lesion.

That night I went back to the operating room and, this time, operating on the correct side, the surgeon removed a 4-centimeter fragment of disc from my spinal canal that was still compressing my S1 nerve root (below).

The next three months proved to be what I would later describe as the "best, worst" experience of my life – an assertion I still maintain nearly 15 years later.  For a number of other reasons and complications I suffered that I won't detail here for sake of time and space, I became completely debilitated after developing another complication called a facet arthropathy.  So much so that my mother flew to California to stay with me, just to feed me and drive me around to endless doctor appointments.

My dream of becoming a surgeon had quickly vanished along with any athletic aspirations I once had.  I worried whether I'd ever walk again and had begun to accept the fact that I may be addicted to pain killers for the rest of my life. [For anyone familiar with such medications, I was taking about 200 mg of oxycodone per day – about 40 times what a "normal" person would take following a painful dental procedure.]

Things I once took for granted – walking, being able to lean over the sink while brushing my teeth, sneezing without feeling like my kidneys were being ripped out – became distant and fading memories.

Fortunately, with the help of some remarkable doctors (which included several more trips to the operating room), kinesiologists, and physical therapists, I would slowly learn to move again without pain.  I had to train as hard and deliberately for this as I had for every other athletic endeavor I'd ever poured myself into.

I experienced firsthand what narcotic withdrawal is like and the depression that accompanies it.  I experienced firsthand what an arrogant surgeon can do to a patient.  I learned more about medicine in that year than at any other time in my medical training.

As a postscript to this story, I eventually made a remarkable recovery and was able to begin my surgical residency a year later with minimal pain.  Today my back is stronger than it was before this incident. Except for the few people I have shared this story with (until now), no one would ever know what I went through.  I move through the world like someone with a perfectly healthy and strong lower back.

I also gained a profound understanding of pain and addiction, which became one of the most valuable lessons I carried with me through my brief medical career.  It allowed me to understand what a heroin-addicted person goes through, when viewed through the lens of my own experience with the strongest painkillers.

A few years later I would become close friends with Drs. Marty Makary and Peter Pronovost when our paths crossed during my residency at Johns Hopkins.  Marty and Peter have become two of the biggest pioneers of patient safety and the avoidance of medical mistakes.  My story became one of many presented in Marty's soon-to-be-released book, Unaccountable.

Years later, based on my experience and research I did while overcoming this injury, I gave many talks on the treatment and prevention of lower back injuries and have become a minor expert on the subject.  If anyone is interested, here is a link to one of my presentations (slides only, no video/audio).

What does this have to do with a low carb diet?

Today, when I pick up anything, whether it be a cotton ball or a piece of paper, I do it with my legs, not my back.  When I lean over the sink to brush my teeth, I support the weight of my torso with my arm.  When I get out of a car or out of bed I position myself not to torque my back.  When I need to lift a 265 pound barbeque out of my car, like I did a few months ago, my lower back is never under strain.  How did I learn to do this?  Through a very deliberate and long process of adaptation.  I had to re-learn how to move, how to sit, how to lift, how to sneeze.  Were it not for the long and painful road to recovery I endured, I may have never learned these things.

Many people who suffer back injuries never really recover.  When they do "recover" from one injury, the rate of relapse is very high.  While no two cases are identical, much of the reason for this lies in 2 factors:

1. The injured person does not learn how to modify their behavior to avoid re-injury.
2. The injured person does not take the necessary steps to strengthen and rehabilitate their back.

"Curing" a back injury is not a temporary thing or something that just happens because we wish it to be so. It is a very deliberate lifestyle change.  Over time, as we form habits, we can go from consciously thinking through every necessary behavior change – something easy to do when we are in pain – to a place where the behavior is more automatic. But this takes time.

In many ways, transitioning to a low carbohydrate diet is similar.  Consider the figure below.

Just like with behaviors that predispose us to lower back injury, most people go through life just eating on autopilot, but eating the wrong things, the "default" things.  They graze in a reactionary manner without any understanding of how what they eat impacts their body.  They are eating in an unconsciously incorrect manner.

Many people learn that what they are eating is actually not ideal and not predisposing them to maximum health.  They move into a place of consciously incorrect behavior.  They realize drinking a Coke with fries and a candy bar is not good for them, despite still eating them.  Some of these people go one step further and actually make corrections – removing sugar and simple carbohydrates from their diet, for example – but doing so requires great effort and deliberate action.  They are now in the realm of consciously correct eating.

This is the place where most people get stuck.  It hurts.  It's hard to do.  They get frustrated.  Maybe even ridiculed by friends and family.  Most turn back to consciously incorrect eating with brief periods of re-visiting consciously correct eating.  Hence, only a few people make their way into the final stage of unconsciously correct eating, just as only a few people with serious back injuries ever make it into a state of unconsciously correct movement.

Why?

Because it takes a lot of time and a lot of effort.  It's different for everyone, but I know for me it took almost 2 years to get to the point of unconsciously correct eating.  I had spent 36 years mindlessly eating the wrong way, just as I had spent 27 years mindlessly moving the wrong way before injuring my back.

Sixty years ago it was quite easy to default into the correct way of eating because we were mostly surrounded by foods that supported such eating.  But, our food environment has changed dramatically and today's default eating (e.g., high amounts of sugar, grains, highly refined carbohydrates) puts most of us – about 60 or 70% of us – at serious risk of metabolic disease.  One day, I believe, the work of NuSI and others will fix this problem, and through the elucidation of unambiguous science allow us to create a food environment that supports easier (and more affordable) default eating of the right foods.   However, until then we have to go through these stages.

If you find yourself feeling frustrated at how difficult it is to get from consciously eating well to unconsciously eating well, remember that you are on a journey.  If you are consistent and patient, if you remind yourself that you are embarking on a journey to change your life and not a short-term fix to look good in a bathing suit next month, you will embrace the right mindset to find the 'sweet' spot of unconsciously correct eating.

I will be the first to admit that this is not easy.  But, if you're reading this, you're already down the path and you'll be better able to help the next person who struggles through the 4 stages of transition because you've experienced it yourself.

Low Carb Diet Kidney Pain

Source: https://peterattiamd.com/what-does-lower-back-pain-have-in-common-with-low-carb-eating/

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