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Home / Health / You don’t have to take keto to lose weight, says this dietitian

You don’t have to take keto to lose weight, says this dietitian

Everyone gets confused about carbs. That’s the conclusion of the keto thought leader and best-selling author, Dr. Eric. Westman, who wrote a book to clear up our misconceptions about how to lose weight while still eating carbs: Stop Your Carb Confusion: An Easy Guide To Customize Your Carbs For Optimal Health (coming December 15). He teamed up with Amy Berger CNS to teach us how to use carbs to fuel healthy bodies and achieve weight loss goals without having to worry about ketones.

Dr. Westman is a doctor and obesity specialist who has helped patients lose more than 26,000 pounds, at his Keto Medical Clinic at Duke University and helps patients reverse conditions like type 2 diabetes. , PCOS, high blood pressure, etc.He shared his advice here, and it̵

7;s super simple. We each have our own tolerance for carbs, but everyone should give up sugar.

“Every individual has a carb threshold,” explains Dr. Westman. He knows it’s the key to unlocking your healthy weight loss as you include healthy whole-grain carbs in your diet. ”He added that the keto diet itself is not beneficial. for health, it’s the way you use keto creates the potential “Eating carbs, in the form of vegetables and fruits, is really healthy for you and allows you to get the essential nutrients your body needs”, “When the keto diet was really maintained, there was a flood of information and, sadly, misinformation out there, and people were confused and stopped eating carbs,” explained Dr. Westman. “

No need. The purpose of Dr. WestmanThis new book is dealing with confusion about carb consumption and carbs it’s correct Street. In Ending Your Carb Confusion, The authors share a scientifically tested and time-tested strategy where they explain how to find an individualized level of carbohydrate consumption.

How to find your Carb Threshold

“I am known for my work on a low-carb diet and was actually one of the first researchers who started working with Dr. Atkins when he first investigated the best way to do so. helping people lose weight, even before the Atkins Diet was published We published it and then taught in 18 countries.I also studied the low-blood sugar diet. and the low-fat diet It’s nice to see keto become so ubiquitous The whole tendency to be low-fat makes things worse, because now we know that the problem isn’t fat, but is sugar.

So basically everyone gets the message that carbs are bad. But how far should you go on the low spectrum? If your metabolism is fine, you can eat more carbs, or if you are young and super active and don’t have diabetes, high blood sugar or metabolic syndrome, you can tolerate carbs. These are the conditions that the keto is great for.

But there will be a limited audience for those who are even considering doing keto. We want to attract more audiences who can Not want to do keto because they have to give up bread and pasta, etc. Instead, I want to teach them that carbs are not the bad guys, Sugar is the bad guy. Another common thing to realize is that we are all different when it comes to talking about what works. Think about it: We all have relatives and friends may Eat carbs, so why is that. So hopefully it will clearly explain that a lot of people eat carbs and they’re healthy.

There is a common practice in diets: Cut back on added sugars and processed foods.

A study of David Ludwig, MD, PhD, professor of Nutrition at Harvard TH Chan School of Public Health, and Christopher Gardner, Ph.D. Professor of Research Medicine at Stanford University found that the biggest difference between low-fat versus low-carb diets between individuals is not just the food, but the way the person burns it. it. The more processed foods a person eats, the more of that energy they store in the form of fat. While they eat fat, they will burn it. Their research shows: “A diet high in processed carbohydrates causes the body to store more calories as fat rather than using energy to support bodily functions.

“I don’t think everyone has to eat keto in order to lose weight, but this is the knowledge that I gained from decades of research on the common ground,” said Dr. Westman. all Healthy diet: You want to eliminate refined sugars or refined starches like bread, pasta, white rice, and all processed foods. You want to get rid of the things that are produced in the factory: Cheetos and candy bars. “Additionally, individuals have to figure out their tolerance to the whole food carbs they eat, especially for fruits and vegetables.

Dr. Westman offers guidelines for the cautious approach to whole foods that increase insulin. “I don’t squeeze fruit or certain vegetables (like potatoes), and that’s what makes people looking for a healthy, low-fat diet. You will get all the nutrients you need.” You can eat any plant-based diet and high-fiber foods, but keep an eye out for how much fruit with high blood sugar you are eating. a day.

What I can come up with is the view from years of research that a healthy diet is one where you keep your sugar low. Eating an apple is fine, as long as the metabolism is normal. My brother can eat a lot of fruit, but I can’t. What I have seen in my clinic is that the diet is right for one person but not for another. You will get a natural amount of sugar in an apple, but keep in mind that an average sized apple has about 20 grams of sugar, so you may not want to eat five apples a day.

“We looked at the context of the entire diet model, not including sugars, refined carbs or candies. But then you come across someone who can eat all the carbs they want and stay in shape. There’s a lot of difference. separate and optimal diet for your Health will depend on the level of carbohydrate that is appropriate for your metabolism. Now people think you have to abstain from more carbs than fat, but that’s a new perspective.

“The other part of the book is to make it simple, so we’re not asking people to count grams of fiber, sugar and fat. I don’t think there is any science that says you need to do that. Lots of ways to eat healthy and lose weight.

Sugar addiction is real, and just like drinking alcohol, some people can do it without being hooked.

He explained: “Sugar addiction is real. Many people can eat sugar and drink alcohol but others can’t.” “I follow a low-carb diet because it’s delicious and effective. Research shows me this. I find that for some people, it’s harder to give up carbs than cigarettes. Sometimes I wish that sugar smells bad. for that would increase the pressure, to not have it.

“I’ve seen people get fat bladder surgery for not being able to get rid of sugar. I want people to get the message that losing weight is not about the fat you eat, but the starch you eat. you need to do keto for your general health.

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