In this plan we start with a traditional bacon and egg breakfast, enjoy a chicken salad for lunch and two grilled chicken kabobs for dinner. On November 13th 2014, the ABC program Catalyst explored the science behind the low carbohydrate diet – what are the health benefits and are there any risks? In the 1970s we were indoctrinated into the food pyramid – reduce the fats and increase the carbohydrates.
In 2014 the message has been reversed; instead of reducing fat we are being asked to reduce the carbohydrates in our diet. Many experts contend that eating the sugar in carbohydrates has greatly contributed to the obesity epidemic as carbohydrates stimulate the hormone insulin, which increases the bodys fat stores.
However, the low carbohydrate diet needs to be a case of balance – individuals need enough protein to sustain their muscle mass as well as preventing hunger  as protein reduces cravings allowing you to feel fuller for longer. Carbohydrate intolerance in individuals is associated with some physical attributes such as fat being carried around their middle.
Professor Tim Noakes a low carbohydrate diet advocate quoted on Catalyst, believes that humans have absolutely no requirement for carbohydrates, however the essential fats and essential proteins which we cannot generate in our body we need to get from our diets. A very extreme low carbohydrate diet appears to be quite restrictive – it cuts out a lot of foods, particularly a lot of whole grain foods and fruit. For athletes attempting prolonged endurance activity, their body needs to be trained to use fat as the predominant fuel; it has been found that that fuel tank is more than ten times as big as the carbohydrate tank. Low carbohydrate diet advocates have viewed evidence that once the event lasts two or three hours, there is little advantage to carbohydrates. It’s all about the good fats like coconut oils, extra virgin olive oils, flaxseed oil, cheese, eggs,  fatty meats, even butter (not margarine!). One of the concerns is that the low carbohydrate diet is high in saturated fat which we’re told raises cholesterol and causes heart disease. A critical review of the literature suggested that low carbohydrate diets should be the first treatment option in Type II diabetes because of the consistently good control of blood glucose and the reduction, or elimination, of diabetes medication. Interestingly Diabetes Australia currently recommend low fat meals based on high fibre carbohydrate foods like breads and cereals, the very foods that raise blood sugar levels.
What is important is that a low carbohydrate diet should be initiated and supervised by practitioners familiar with the diet to ensure the process is relevant for the individual. The important distinction here is that Catalyst explored the low carbohydrate diet NOT the high protein diet! When you eat fat, you get essentially no insulin response, when you eat protein  you get a moderate response and when you eat carbohydrates, you get relatively higher responses. If you think the low carbohydrate diet may assist your health concerns, talk to a qualified practitioner before starting to make sure it is right for you.
We would love to hear from you but please don’t put your URL or business name in the comment text as it looks like spam and will be blocked. What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.


Without realizing it, as you gradually add back foods, you may be consuming far more carbs than you think you are.
Usually cravings vanish by the end of the first week on Induction when you convert to burning primarily fat for energy. As discussed in regard to plateaus, your body has its own schedule and won’t share it with anyone. The reason we recommend that you not weigh yourself daily is that your weight can vary by as much as 5 pounds even within a day.
Stick to Slow-Carb Diet approved foods 6 days a week: lean meat, beans, and veggies and no white foods like sugar, pasta, rice, bread, cheese.
Start your day with protein, shooting for 30g within 30 minutes of waking (boosts success rate by 11%). Eggs, turkey bacon, organic bacon, organic sausages, all fish, seafood, all beans, all vegetables (except potatoes, sweet potatoes, yams), hot sauce, salsa without sugar, any oil, butter, spices and herbs, mustard, non-creamy low-sugar dressings, brown rice protein, hemp protein, pea protein, unflavored whey protein isolate, unsweetened cocoa, and vanilla extract.
As you can see there are options on this diet that make it bearable despite the low carb intake. Consequently people ate less fat and replaced it with a lot of processed sugar rich carbohydrates. However if you are eating carbohydrates every three hours in an ever constant effort to feel full, then you consistently have an elevated insulin concentration in your blood. However when you eat protein, you get a moderate response and when you eat carbohydrates, you get a relatively higher response again. There is no black and white answer to this as the optimal level of dietary carbohydrates will depend on how well an individuals body processes them – some people metabolise them better than others. It is associated in people with a strong family history of Type II diabetes, pre-diabetes or metabolic syndrome, people who are severely overweight and other conditions such as polycystic ovary syndrome (PCOS) in women who may not be overweight or diabetic but are very responsive to carbohydrate restriction. These are really good healthy foods that we know reduce the long-term risk of chronic disease.
But when people become more insulin resistant, they have a difficult time processing these carbohydrates.
They indicated that carbohydrates can be of some use in explosive athletic events (think 100 metre sprint or 50 metre freestyle) when you need a fast fuel source.
That’s why nutrition experts specialising in the low carbohydrate diet are seeing the ultra-endurance athletes not just winning races but setting records on low carbohydrate diets. However what is known is that saturated fat is not as bad for you as we once thought and can be a great source of energy. It will remain to be seen if the current research will be reflected in Diabetes Australias future recommendations. The low carbohydrate  diet is rich in quality fats, nuts, fibrous fruits, vegetables and meats.
As long as you’re following the program, you should see some weight loss every week or so, unless you’re on a plateau.


January is the time of year that many people like to set weight loss goals and overall resolutions to better the quality of their lives. Processed foods are full of carbohydrates because when manufacturers took the fat out of food, they took the flavour out and replaced it with sugar. When this occurs excess carbohydrate is forced into the fat cells and the fat cells now cannot release the fat which the  brain interprets this as being starved. The low carbohydrate diet explored on Catalyst is therefore not a high protein diet as proponents don’t want all that moderate insulin secretion from a high protein intake. You can burn an enormous amount of fat if you’re an elite athlete but you have to become fat-adapted. If the amount of carbohydrates in their diets were reduced, there could be a massive and positive impact on reducing Type II diabetes. But for those individuals who have a hard time metabolising carbohydrates such as those with insulin resistance, Type II diabetes, PCOS, are obese or even for endurance athletes the low carbohydrate diet could provide a proven method of controlling blood glucose and act as as a fuel source. If you stayed on track but gained a pound or two since the previous week, you’re probably retaining water or are constipated. And if you are vegan you can substitute meat with brown rice protein, hemp protein or pea protein. Going too long between meals or adding foods such as dairy products or peanuts may stimulate cravings. In my last post I shared that alkaline eating is best for my body (no caffeine, alcohol, processed sugar or meat products).
This goes part of the way in explaining why you get repetitive eating behaviour in people who are eating too many carbohydrates. Ketones are produced when fat is being burnt for energy and can be measured in the blood or urine.
In addition to keeping my body’s ph level balanced I do have the goal to lose some weight and tone up. Adding a bit more fat, in the form of olives, half an avocado, or some cream cheese in a celery stick, can help you feel more satisfied, minimizing cravings. My husband first introduced me to this when we first met and I watched how he transformed in one month. And if you incorporate some basic weight training a few times a week you will find that your body will rapidly transform.



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