The most common questions I receive lately pertain to carbohydrates and the Keto diet. More than ever, people fear eating carbohydrates will make them gain weight, get diabetes and feel sluggish. Fear no more! Carbohydrates are unfortunately getting a bad rap nowadays because of trends. Do you recall in the 1990’s when a fat-free, high carbohydrate diet was the latest and greatest!? Oddly enough, a few decades later, weight loss strategies are exactly polar opposite. Quite interesting, especially considering our body functions remain constant!
Diet trends come and go. Diet trends occur because many companies, especially the food industry, can thrive off sales from Keto, Atkins and South Beach products, just to name a few. Food trends dissipate as the sales begin plummeting because people realize the diet is not sustainable. Long term success rates with trendy diets are almost nonexistent due to the lack of personalization and extreme rule following. This is exactly when the next trendy diet begins and the cycle continues and history repeats.
The Keto diet, short for Ketogenic diet was originally founded in 1923 to treat Epilepsy. This diet has been proven through research to reduce the incidence of seizures and can be a medically prescribed diet for Epilepsy patients. The Keto diet is now morphing into the next trendy fad diet for weight loss, which ultimately will fade away like all the rest. Science does not prove Keto is a healthy nutrition plan for weight loss or a sustainable lifestyle. Why not have the best of both worlds: Eat and love carbohydrates, lose weight, gain muscle AND be healthy, it is possible!
Carbohydrates are the major source of fuel for exercising muscle and also for the brain. Very low intake of carbohydrate can leave a person feeling sluggish and irritable to name a few. With adequate carbohydrates available to muscles and for use as immediate energy, protein can be free to do its main job of repairing and rebuilding muscle tissue and energy levels can be higher to sustain a better workout and lifestyle.
Carbohydrates are not all created equally. The type, quality, quantity and how we use them in good meal balance and spacing is what is important. We should absolutely reduce the amount of refined sugars in our diet and avoid processed carbohydrates with little to no nutritional value. Let’s focus more on naturally occurring high fibrous carbohydrates such as brown rice, sweet potatoes, quinoa and fruit to name a few. The benefits to eating natural and unprocessed foods including carbohydrates are endless! Let me teach you how to eat carbohydrates AND reach your health goals all at the same time!
In my 12 years of working as a Dietitian I honestly can say I have never seen anyone accomplish long term success following a trendy diet. Don’t get caught up in the diet cycle following these strict rules and regulations, gaining and losing weight. It doesn’t have to be so difficult! Start a personalized nutrition plan that works for you, without all the rules, ONE time and be successful for a lifetime. The questions we need to be asking ourselves are: Is this diet going to make me healthier? Will it help me achieve long term weight management success by being able to continue this style of eating for the rest of my life? Has this diet been proven by science to help me achieve my goals?
For more information (from a very reputable and trusted evidence based only health website – the Mayo Clinic) on the importance and benefits of carbohydrates and how they can fit into your healthy eating plan.
Please visit this website by the mayoclinic
