A Sustainable Eating Style to Meet your Goals

It seems that neither food companies nor the media can’t make up their minds when it comes to the correct diet. Decades ago, fat was the culprit of obesity and heart disease. Today we hear that fat is good and sugar is the real cause. From this sprang various fad diets, such as Keto, or the ketogenic diet, which includes a meal plan of high fats and protein with little to no carbohydrates.

The diets have shifted, but obesity, diabetes, and chronic health problems continue to skyrocket. There are various causes, but one significant issue is insulin resistance. Insulin is a hormone that pulls glucose (sugar) out of the bloodstream and into the body’s tissues for use. When the body becomes insulin resistant, glucose remains in the bloodstream. Eventually, this leads to diabetes and can cause loss of circulation at the limbs, sexual dysfunction, liver problems, and difficulty in losing weight. Unfortunately, more weight gain often leads to increased insulin resistance, compounding the effects of both.

While insulin resistance and weight loss are often managed with medications, lifestyle changes, such as exercise and nutrition, have the greatest benefit. Any diet can help with this, but as too many people know, sustaining the diet is often the more difficult aspect.

The “slow carb” diet addresses each of these issues. Insulin resistance is aggravated by high sugar intake and by spikes in insulin. Spikes in insulin are the result of “fast carbs” or simple carbs. These are digested rapidly, elevating blood sugar almost immediately. On the other hand, “slow carbs” or complex carbs are digested over time, preventing an insulin or sugar spike and providing more lasting energy. The slow carb diet only includes these complex carbs in the form of vegetables and legumes. This naturally reduces high sugar intake as well, as foods with excessive amounts of sugar are restricted.

The key components of the diet are animal protein, vegetables, legumes, fats, and spices. There is little restriction within these categories. For each meal, you can eat as much as you like of the first three (animal protein, vegetables, legumes) and small amounts of the last two (fats and spices). Notably, this diet cuts out fruits. Ideally only limited dairy products (except cottage cheese or low-fat Greek yogurt) are consumed. One cheat day is allowed per week, in which you can eat fruits or other foods that are restricted on the other days.

This plan works best if combined with exercise! Aim for an hour of resistance training (weights, bands, or bodyweight exercises) every other day. On the rest days, go about your day as normal. Try to get outside and explore the city or find a fun hike to get extra steps in.

The benefits of this diet are countless. Reducing insulin resistance and eating less calories with this plan lead to weight loss, less fatigue, lower inflammation, better prevention of diabetes, and so much more. Start today and make a change in your life for the better.

More information on these topics is coming soon. Please contact us if there is an issue that you would like specifically addressed. Also, stay tuned for meal plan templates or other guides in the “Resources” tab.