Carbohydrate Diets in Clinical Nutritional Practice

Carbohydrate Diets in Clinical Nutritional Practice

By Laura Sheehan

I have been using low-carbohydrate diets in my nutritional consulting practice for three years. The results have typically been very good. For the most part, people lose weight, reduce inflammation, improve their digestive function and have better energy. I don’t have a one-size-fits-all diet that I recommend but help people to reduce their carbs to a reasonable level where they start to feel better. This level is different for everyone. People that have severe metabolic issues such as diabetes, heart disease, or obesity, I would recommend that they go even lower carbohydrate. When these people follow a ketogenic diet, they have reversed diabetes and lowered inflammatory blood markers. I do not believe everyone needs to go keto to be healthy however (many nutritionists are espousing this right now).

Some of the most dramatic “low-carb successes” I have witnessed have been Alzheimer’s clients. There have not been very many of them, I admit. But when they do choose to agree to follow a very low carbohydrate (no more than 30 grams of carbohydrates a day) and high fat diet, I have observed amazing results. People that didn’t seem quite “all-there” in the room with you suddenly begin to look you in the eye and engage you in meaningful conversation. It stays that way as long as people are willing to keep the ketogenic diet going. I can immediately tell if they have indulged in sugar when I meet with them.

What would account for this observed effect? A study1 showed that ketone bodies are protective of hippocampal neurons in vitro that have been exposed to a a fragment of amyloid protein, Aβ1–42, a substance found to produce a deficit similar to Alzheimer’s disease.

I have come across many different viewpoints on low carbohydrate diets and their effect on health. The scientific data are mixed2. I personally believe that human beings can be healthy and eat a vast array of different types of diets. What I am looking to do in my practice is to balance out the incredible over-consumption of sugar that most of my clients are guilty of. To this end, a continuum of different lower-carbohydrate diets appears to be useful. Even though the scientific debate is clearly not settled, I believe I have been helping people get healthier, lose weight, and feel better on lower-carbohydrate diets.

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1. Kashiwaya Y, Takeshima T. d-β-Hydroxybutyrate protects neurons in models of Alzheimer’s and Parkinson’s disease. Proc Natl Acad Sci U S A. 2000 May 9; 97(10): 5440–5444.
2. Nordmann AJ, Nordmann A. Effects of Low-Carbohydrate vs Low-Fat Diets on Weight Loss and Cardiovascular Risk Factors. Archives of Internal Medicine. 2006;166(3):285. doi:10.1001/archinte.166.3.285.

Ketogenic Diet Journal

I started on a ketogenic diet last week. A ketogenic diet is an extremely low carbohydrate, moderate protein, and high fat diet, which has been shown to switch metabolism to fat burning and also can have many other health benefits. This diet is not for everyone. Here is one incredibly well-researched and objective article about the pros and cons of a very low carb diet. Please consult with a qualified healthcare professional before attempting this diet for weight loss or any other reason.

That being said, I needed to try the ketogenic diet out for myself. According to the keto-stix, I am producing a small amount of ketones. This means my body is starting to switch to fat burning. The secret to switching to this diet is to make sure you are getting plenty of fat. Getting enough fat will prevent any of the common effects of the diet that people may experience at the beginning (mental fogginess, grouchiness, low energy). I have successfully entered ketosis, and I feel great! I managed with a minimum of the effects just mentioned.

So as a reference for everyone, I’m posting my diet log here so everyone will have a good example of the diet I followed. I am following 5.5 days of very low carbohydrate and and 1.5 days of very high (whole food) carbohydrate because I feel that for me staying in ketosis continuously will not be beneficial.

Is a ketogenic diet right for you? Please do your research. For me, this was an experiment and I will probably not be doing this long term. Dr. Sheehan started with me, but he had to stop because he realized it was not beneficial for him for several reasons. Like I stated before, consult with a qualified health care professional before starting a diet like this.

So without further ado, here is my food journal:

Laura’s Keto Diet Tracker
Meals x3 Fat Protein Carb Targets: Fat – 147
33 20 5 Protein – 88
Snacks x2 25 9 3 Carb – 22
Thursday, August 18
Breakfast Protein Fat Carbs
Salmon (3 oz) 36 15 0 Daily Tracker
Avocado 0 20 5 Protein Remaining -1
Coffee 0 0 0 Fat Remaining -2
Butter (TBSP) 0 12 0 Carb Remaining 0
Snack
Macadamia Nuts (15) 3 30 3
Celery (2) 0 0 2
Peanut Butter 8 16 4
Lunch
Chx Meatballs 28 20 1
Red pepper 1/4 0 0 2
Guacamole 1 9 2
Supper
Beef Sausage 12 18 1
Guacamole 1 9 2
Friday, August 19,2016
Breakfast Protein Fat Carbs
3 eggs 18 12 0 Daily Tracker
1 TBSP butter 0 12 0 Protein Remaining 3.5
1 TBSP coconut oil 0 12 0 Fat Remaining -13
Avocado, 1/2 0 10 2.5 Carb Remaining 10
2 pcs bacon 6 6 0
Tomato 0.5 0 1
Snack
Macadamia Nuts -10 2 22 2
Lunch
Salmon 36 15 0
Butter 0 12
1 fat bomb 1 10 1
Supper
1 beef hot dog 12 18 1
2 chx sausages 7 5 0.5
2 fat bombs 2 20 2
1 tbsp heavy cream 0 6 0
red pepper 1/4 0 0 2
 (Saturday I carbed out and didn’t track)
Sunday 8-21-16
Breakfast Protein Fat Carbs
Coffee w 1 tbsp butter 0 12 0 Daily Tracker
pork sausage 14 20 2 Protein Remaining -13
avocado 1/2 0 10 2.5 Fat Remaining -5
fat bomb 1 10 1 Carb Remaining 4
Snack
macadamia nuts-15 2 22 2
fat bomb 1 10 1
coconut milk 1 cup 1 4.5 1
1 scoop whey 24 2 2
Lunch
beef stew 30 40 2
1/2 c coconut yogurt 0 3.5 3.5
Supper
1 fat bomb 1 10 1
2 pickle spears 0 0 0
chicken leg/thigh 27 8 0
Monday August 22
Breakfast Protein Fat Carbs
coffee w/butter 0 12 0 Daily Tracker
Beef Stew 35 45 3 Protein Remaining -23
1/2 avocado 0 10 2.5 Fat Remaining -14
Carb Remaining -3.5
Snack
15 macadamia nuts 2 22 2
Lunch
chicken salad 40 20 4
guacamole 1 9 2
Snack
Celery 0 0 2
Peanut Butter 2 TBSP 8 16 4
Supper
sliced turkey breast 1.5 oz 15 2 6
cheese 1.5 oz 10 13 0
butter 1 tbsp 0 12 0
Tuesday August 23
Breakfast Protein Fat Carbs
Coffee w/ butter 0 12 0 Daily Tracker
3 eggs scrambled 18 12 0 Protein Remaining -5
macadamia nuts – 15 2 22 2 Fat Remaining -7.5
Carb Remaining 6.5
Snack
1/2 c coconut yogurt 0 3.5 3.5
1 scoop whey 24 2 2
pork rinds 15 24 0
Lunch
choco mint fiber bar 2
fat bombs (2) 2 20 2
1 tbsp butter 0 12 0
Supper
chicken salad w/greens 30 20 2
macadamia nuts – 10 2 15 2
mayonnaise -homemade 0 12 0
Wednesday August 24, 2016
Breakfast Protein Fat Carbs
coffee with butter 0 12 0 Daily Tracker
extra butter 0 12 0 Protein Remaining -5
chicken stew 14 5 2 Fat Remaining -16.5
guacamole 1 9 2 Carb Remaining -1.5
sour cream 0 4 2
Snack
1/2 c coconut yogurt 0 3.5 3.5
protein powder 24 2 2
15 macadamia nuts 2 22 2
Lunch
8 chicken meatballs & veg stew 28 20 4
sour cream 0 4 2
2 fat bombs 2 20 2
Supper
pork sausage 20 30 0
2 fato bombs 2 20 2
Thursday August 25, 2016
Breakfast Protein Fat Carbs
1 c coconut milk 0 4.5 1 Daily Tracker
1 scoop whey 24 2 2 Protein Remaining 17
coffee with butter 0 12 0 Fat Remaining 17.5
extra butter 0 12 0 Carb Remaining 7
fat bomb 1 10 1
heavy cream 1/2c 0 48 0
another scoop protein 24 2 2
Snack
Lunch
chicken meatball stew 20 12 3
sour cream 0 4 2
guacamole 1 9 2
Snack
choc mint fiber bar 1 14 2

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Holistic Help For Weight Loss

As you’re reading this article, about half of the women (and girls!) in America are struggling to lose weight by following diet after diet that just doesn’t work. It’s no wonder that diet and weight loss products are a $40 billion a year industry. But even with all this time and money invested in weight loss, a staggering 65% of Americans are significantly overweight. What’s going wrong?

 

The solution to weight loss is not going to be found by looking around for the newest fad diet, miracle pill or 5-minute exercise gimmick. You have to look within your own body to unlock the secrets to how you can lose weight quickly and effectively without compromising your health!

 

Through years of experience of helping people use weight, what I’ve learned is that a large majority of people who are overweight are struggling with an underlying metabolic or hormonal imbalance that is preventing weight loss. Most people are not even aware of these imbalances. All they know is that no matter what they do, the excess weight doesn’t budge. Many people have seen doctor after doctor, had countless blood tests, and have always been told the same thing – “Nothing seems to be wrong…everything looks just fine.”

 

At my office, we take the time to understand how your unique body works. We use symptom questionnaires, non-invasive hormonal testing, and kinesiology (make this a link to find out more about kinesiology) to uncover your individual biochemical and hormonal imbalances. Often times there are even hidden food allergies and intolerances that are making the struggle to lose weight even more difficult.

 

Once we understand how your body works, we can then work together to develop a plan to suit your unique needs. We educate you about what strategy will work best for your metabolism – what foods to eat, what type of exercise will maximize fat loss and how often you should be resting to restore your body. We give you the tools to take your health into your own hands and teach you how to lose weight (and inches!) quickly, easily and effectively while maximizing – not compromising – your health.

 

“I’ve seen Dr Sheehan for almost five years for help with weight loss, as well as some autoimmune issues that were causing me a lot of pain and inflammation. With Dr Sheehan’s guidance I lost 160 lbs. The autoimmune issues showed improvement after only a few days of following his recommendations. Dr Sheehan’s wife Laura is a great asset for advice and support with recipes and tricks to help you follow the food recommendations. I can’t wait to get my first massage from her!!! The entire staff is warm and friendly and have genuine concern for their patients. I strongly recommend Sheehan Nutritional Health and Wellness Center to anyone look for an alternative route to great health.”

~Marcy B.