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5-biggest-mistakes-people-make-on-the-low-carb-high-fat-diet

5 Biggest Mistakes People Make On the Low Carb High Fat Diet

5 biggest mistakes people make on the low carb high fat diet


5 Biggest Mistakes People Make On the Low Carb High Fat Diet

The low-carb high-fat (LCHF) diet has been gaining some steam in the Diabetes community, and for good reason. Scientific evidence has been increasingly showing that high fat diets have been outperforming low fat diets for weight loss and reversing issues associated with heart disease, high cholesterol, diabetes, high blood pressure, and tissue inflammation. The interesting thing is that in the 1920’s Dr Joslin suggested that people with Diabetes eat a diet that consisted of 75% fat, 20% protein, and 5% carbohydrates. Then in the 1960’s people were being told that fat was bad for them so the entire medical community and food manufacturers jumped on board, and starting pushing “low-fat” initiatives. This “low fat” craze has been happening up until recently. In fact, in 2015, the US Dietary Committee removed any recommendations to limit dietary cholesterol or total dietary fat, except saturated fats. Forum dedicated to following the low carb high fat method www.diabetesforum.com

Research has been increasingly showing the benefits of a low carb high fat diet in helping to maintain normal blood sugars, as well as actually lowering cholesterol, and reducing the risk of heart disease while still being able to eat eggs and healthy butter. The problem is that many people are scared because they have been told for so many years to look for “low fat” solutions at the grocery store. One of the main problems associated with doing that is you are not only depriving your body of natural healthy fats, which is necessary for the body and brain, but many food manufacturers are using unhealthy substitutes to make the food taste better that you are knowingly putting in your body.

Have you ever noticed that food with “natural fat” tastes better? I’m not talking about the manufactured sugary sweets like “twinkies” or “snickers bars” because those foods taste great, but they are literally killing you. I’m referring to the normal food we eat daily that have natural fats in it like avocados, eggs, nuts, olive oil, and even full fat yogurt.

Many any of these food manufacturers try to make the food taste better by adding artificial sweeteners and “fillers” so you will buy more of their item regardless of whether or not it’s unhealthy for you. These artificial sweeteners may go by the name of asparatime, suchrolose, or saccharin, “synthetic trans fats” such as partially hydrogenated vegetable oil, which Is found in many store bought baked good, “artificially flavored” ingredients under the name diacetyl or other types of “artificial flavors”, MSG, under the name Monosodium Glutamate, “artificial colors” such as Blue #2, or Red #40, and “high fructose corn syrup” Fructose is metabolized directly into fat.

This is disheartening because so many processed foods or sodas contain this ingredient. According to Dr Hyman, it turns out eating a low fat diet is “results is more obesity and disease”.

The LCHF diet is definitely showing many benefits for people who are actively following this diet but you should keep in mind that this diet works differently for different people. We might all be humans but our bodies react differently to different foods. “Results May Vary”, as they say. What works for others might not work so well for you. This is the main reason why diets should be tailored to individual needs. If considering implementing this type of diet, you should seek the help of a professional familiar with it.

There are people getting great results from low carb high fat diets and there are some not getting the desired outcomes. This could be because their bodies are not responding as expected or it could be as a result of their own mistakes. The following are some of the common mistakes to avoid when following LCHF diet:


1. Eating Too Many Bad Fats and Not Enough Good Fats

Though this diet clearly says you should reduce your carbs and increase your fat intake, you should not eat the bad fats. There are types of fats that you should be staying away from because they can undo the gains you can make from eating the right types of fats. These include vegetable oils or Omega 6 fats. These fats have been proven to increase risks in heart disease, Type 2 Diabetes or Pre-Diabetes, Irritable bowels, arthritis, and other auto-immune diseases.

  • BAD fats to limit greatly: Linoleic acid found in, soybean oil, corn oil, safflower oil, vegetable oils, processed nuts (we want to eat nuts (preferably raw), many processed foods, or meats and dairy that are not “grass fed”.

  • Foods that may contain higher amounts of Linoleic Acid or Bad Fats: Processed foods such as potato or corn chips, French fries, pizzas, bread, chicken not grass fed or organic, certain non organic salad dressings.

  • Solution: The solution is to stick to unsaturated fats found in olive, rapeseed and sunflower oils, avocados, nuts and seeds and omega 3 fatty acids found in fish.


2. Not Eating Enough Fats

This is a real problem especially because this diet is all about eating more fats. The problem with eating less fat is the fact that you will get hungrier. Have you ever gone on a diet because you felt like you needed to, and then stopped the diet because it was “too much”. If you are following this diet to be healthy through weight loss, then you will not succeed if you eat less fat. Hunger is a big enemy of weight loss and it will compromise your efforts.

The other problem here is that people are still attempting to overcome their programmed mind to believe that “fat is actually good” based on so many years of being told by the so called experts, that “Fat is bad”. As such, they are afraid to eat until they are full thinking that they will overdo it with fat consumption. The thing about eating fat is that fat takes longer to burn and use up the energy and will actually naturally keep you fuller longer. If you are focusing on eating the right types of healthy fats, that you do not need to worry about eating too much fat. The key here is eating until you are full and not “over full”. Take in what your body is telling you it needs, and then stop. Then when you get hungry again, grab a health snack.

  • Healthy Snacks High in Fat: Raw nuts, avocado, nut butter or organic cream cheese on celery stick, raw coconut, or hard boiled eggs.

  • Solution: The solution lies in figuring out the food sources that are rich in good fats and incorporate them into your diet and carry around some healthy high fat snacks with you to eat only when you are feeling hungry and not “emotional eating”.


3. Eating Too Much Protein

You might not see the need to count your calories when following this diet because it is low in carbs but this does not mean you should eat too much. Most people do not actually think that calories coming from proteins can hinder their weight loss efforts so they eat a lot of them. Eating an adequate amount of high-quality proteins promotes weight loss by inducing satiety and boosting metabolism. But going into a protein overload will do you more harm than good.

The problem with consuming too much protein is that the liver will convert it to sugar through a process called gluconeogenesis. The most important thing is to make sure you are eating the right amounts of calories.

Solution: The key is to decrease the amount of protein and focus only on the highest quality protein coming from sources like poultry and seafood. You should focus more on making your diet rich in fat and low in carbs. You can also use a macronutrient tracker like Diabetes Naturally App to help you ensure you are consuming the right amounts of calories coming from fats, carbs, and proteins.


4. Eating Too Many or Too Little Carbs

As much as you want to reduce your carbohydrates intake, it is important to eat considerable amounts that the body needs. Experts have stated that reduced carbs in the body will lead to a reduction of the brain chemicals that result in a good feeling. Serotonin is that chemical and its deficiency can lead to mood plummeting.

Solution: Again, the macronutrient tracker Diabetes Naturally App can greatly help you when creating an eating plan.


5. Lack Of a Proper Plan

In any kind of diet, it is important to have a working plan to achieve the set goals. Without a plan, you are more likely to go out of your diet and this will just undo what you have been doing. There is nothing as dangerous as being hungry and not knowing what to eat. You might just eat anything that is not in your diabetes diet to feed your hunger. Moreover, not eating the right foods might lead to additional vitamin and mineral deficiencies.

Solution: It is important for everyone to plan ahead until the eating becomes a normal thing. This is especially important for people experiencing pre diabetic signs and those already dealing with diabetes.

Important Tip: If you are planning on getting into any diet, it is important to first talk to your doctor. Some foods for diabetics are known to interfere with debates medication and it would be safe to start eating them with the guidance of a medical professional. Stick to a healthy diet; watch your nutrients intake and you will maintain a healthy weight and normal blood sugars.

There are several places you can go to get more information about the low carb, high fat diet. Dr Mark Hyman has written a book called Eat Fat, Get Thin, or you can go to his web site here at www.eatfatgetthin.com. Or you can check out “The Diet Doctor” at www.Dietdoctor.com. There is also a Diabetes Forum dedicated to following the low carb high fat method www.diabetesforum.com. Good luck and I hope you found this article useful! Please comment below and let us know if you have tried a low carb-high fat diet or any other diets that have worked for you to help you better manage your diabetes.

 
 
References

Good fat/bad fat
 
Dietary fats and health: dietary recommendations in the context of scientific evidence
 
Long-term effects of a very low-carbohydrate diet and a low-fat diet on mood and cognitive function.
 
The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms.

diabetes-experts-to-follow-online

Top 10 Diabetes Experts to Follow Online For Better Health

diabetes-experts-to-follow-online


Top 10 Diabetes & Natural Health Experts to Follow Online For Better Health

Anyone battling Diabetes can tell you that managing this illness and maintaining normal blood sugar levels can be a daunting task. Even though the most knowledgeable doctors can’t promise a cure, they can at least teach you “little known” Diabetes management tips, making it easier to maintain normal blood sugars while getting a better handle on your overall health and well-being. Additional benefits from tapping into the knowledge base of these experts and the resources they provide, can move you in the direction of slowing down the progression of the long term implications associated with Diabetes.
 
Below, in no particular order, are the top 10 diabetes experts to follow if you are looking for a more natural way to control your disease and its ugly progression. My suggestion is to hop on their web site, save them as one of your “favorites”, get on their blog, and/or follow them on their Facebook page or Twitter. If you click on any of the names below, it will bring you directly to their web site.

 

mark hyman

1. Dr. Mark Hyman, M.D.

“Your fork, the most powerful tool to transform your health and change the world.” Dr. Hyman’s focus on using nutrition to combat health issues makes him one of our go to guys for diabetic nutrition as well. Dr. Hyman has dedicated himself to helping everyone maintain balanced blood sugar for optimum health. He has written books on diabetes and nutrition (i.e. The Blood Sugar Solution & Eat Fat, Get Thin), he has a DVD series, and is a nutrition coach that is dedicated to providing the best nutritional information available.

 

joseph mercola

2. Dr. Joseph Mercola, M.D.

“The world’s #1 natural health website.” Dr. Mercola provides all-around natural, medical advice in nutrition, fitness and even mental health. Dr. Mercola takes a balanced approach to the use of pharmaceutical treatment, but draws his followers toward a more natural holistic approach. Dr. Mercola is a storehouse of information and he seeks out the best articles, studies and experts related to Diabetes and its treatment in order to place their information on his site.

 

dr julian whitaker

3. Dr. Julian Whitaker, M.D.

“America’s most trusted wellness doctor.” Dr. Whitaker is the founder and director of the Whitaker Wellness Institute. His approach to serious chronic illnesses that have remained untreatable for many by conventional means has helped tens of thousands of people over the past 30 years. Dr. Whitaker has an entire section of his site dedicated to blood sugar issues, and he even has a line of supplements for natural, blood-sugar control.

 

Dr Dean Ornish

4. Dean Ornish, M.D.

“Awareness is the first step in healing. Just ask!” Dr. Ornish’s approach to health and treatment is one that focuses on equipping his readers with a mountain of solid information and promoting an all-around healthy lifestyle. He is the founder of the Preventative Medicine Research Institute. Dr. Ornish approaches the treatment of Diabetes from a nutritional standpoint where maintaining a balanced blood sugar is concerned, but also advocates for an overall wellness approach of mind and body.

 

ginger vieira

5. Ginger Vieira

Most of what Ginger does as a fitness guru is done via YouTube videos. Ginger’s sense of humor concerning Diabetic treatment is refreshing and demonstrates a positive attitude for those battling the disease. Ginger is a Diabetic herself, she was diagnosed with type 1 diabetes and Celiac disease in 1999. She is a Diabetes coach and author of 3 books in 2009 & 2010, Ginger set 15 records in drug-tested powerlifting with a 308 lb. deadlift, a 265 lb. squat, and a 190 lb. bench press. Today, you can find Ginger’s work regularly at Living-in-Progress.

 

dr joel fuhrman

6. Dr. Joel Fuhrman

“Smart nutrition. Superior health.” Dr. Fuhrman also advocates managing Diabetes and maintaining balanced blood sugar levels through proper nutrition and following what he calls the Nutritarian diet. “While patients with type 1 Diabetes can significantly improve their glucose control and risk of complications, type 2 Diabetes and gestational Diabetes can be totally reversed with a Nutritarian diet.” Dr. Fuhrman has action plans and FAQ sections related specifically to type 1, type 2 and gestational Diabetes.

 

Mark Sisson

7. Mark Sisson

“Primal living in the modern world.” Author of the blog, Mark’s Daily Apple and author of “Primal Blueprint Fitness” and seven other books, Mark has a positive attitude, advocates for critical thinking, and challenging the status quo concerning what is automatically accepted concerning health and wellness. You’re bound to enjoy Mark’s zest for life approach, which is as helpful in inspiring you as well as providing the best information available for managing and maintaining an all-around healthy lifestyle.

 

dr josh axe

8. Dr Josh Axe

“Food is medicine.” Dr. Axe has a program called, “How to Reverse Diabetes Naturally, In 30 Days or Less.” In 2008 he started Exodus Health Center, which grew to become one of the largest functional medicine clinics in the world. He is a certified Doctor Natural Medicine, a Doctor of Chiropractic and a Certified Nutritionist. He is also author of the book called “Eat Dirt”, which talks about how leaky gut can be the root cause of your health problems. Dr. Axe has an extremely impressive resume and is focused on health management through a nutrition and fitness approach.

 

jordan rubin

9. Jordan Rubin

Jordan is the inspirational author of the “Maker’s Diet Revolution,” which takes not only a physical, but spiritual approach to health and wellness. Jordan has written a number of books advocating how God has provided natural healing for us in creation. Along with Joseph Brasco, M.D., Jordan wrote the “Great Physician’s RX for Diabetes,” in which he shows the reader how to focus aggressively on Diabetes and develop a game plan against it. Having used his approach to recover from Chron’s disease, he speaks from experience.

 

Dr Deepak Chopra

10. Deepak Chopra

Dr Deepak Chopra contends that that what happens in the mind is physically represented elsewhere and directly influences physiology through means of neurotransmitters such as dopamine, oxytocin and serotonin. Consequently, Dr. Chopra’s approach to Diabetes is not only treatment through nutrition, but also through refocusing the mind to overcome it. The Chopra Center http://www.chopra.com/ is one of many of his sources for understanding and battling Diabetes using his approach.

 

 

You don’t have to battle Diabetes all alone, nor do you have to be solely dependent upon pharmaceutical treatment for this terrible disease. Quite honestly, relying solely on drug treatments as your primary source of disease state management can lead people down a very slippery slope that is difficult to crawl back up from. Pharmaceutical grade drugs may help treat some of the “symptoms” of disease, but it never really addresses the “root cause”. If you become too reliant on “just” medicine, then your chances of your disease progressing at an accelerated pace can persist.

 

You can fight back and get to the root of many of the health issues you may be facing. You can do this in a number of natural ways through proper nutrition, fitness, good stress management, dietary supplements (if necessary), a positive mental attitude, and tracking your results. Armed with the right information that is available from these ten Diabetes and Natural health gurus, your life will only get better. Knowledge is power.
 
Tapping into the knowledge base of these experts, will only create positive changes in your life. The time is now to get control over your health, and following these experts will put you in the driver’s seat. Hop on their web sites, follow them on twitter, watch their you tube videos, and absorb as much top notch health information as you can.
 
Please share your comments below and if there is anyone that is missing from this list that you think should be on here, please feel free to share with the group. If you know others that would benefit from this list, please share it with them.

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