A Detailed and Comprehensive Low-Carb Dietary and Intermittent Fasting Guide
Dec 11, 2024·
Hunor Becsi
·11 min read
This guide merges the principles of Eric Berg and Sten Eckberg’s dietary recommendations with the effective practice of intermittent fasting, providing a detailed approach to healthier nutrition. It combines the strengths of both individuals’ work while highlighting their unique aspects, ensuring a holistic understanding of a low-carb, nutrient-dense diet alongside fasting strategies.
About Low-Carb Diets in general:
A low-carb diet focuses on reducing carbohydrate intake and often emphasizes the consumption of proteins and fats. This approach can lead the body into a metabolic state known as ketosis.
How Low-Carb Diets Work:
Reduction of Carbohydrate Intake: By limiting carbohydrates, the body has less glucose available for energy.
Switching to Fat for Fuel: With lower glucose levels, the body begins to break down stored fat into ketones, which can be used as an alternative energy source. This process is known as ketosis.
Increased Fat Oxidation: As the body adapts to using ketones for energy, it increases fat oxidation, which can lead to weight loss.
Hormonal Changes: A low-carb diet can also influence hormones like insulin, which decreases when carb intake is low. Lower insulin levels can enhance fat burning and reduce fat storage. Furthermore this diet counters insulin resistence, which is the primary driver of many chronic health conditions like diabetes, non alcoholic fatty liver disease and many other very serious conditions.
How Ketosis Works:
Ketone Production: When carbohydrate intake is significantly reduced, the liver converts fatty acids into ketones. These ketones can then be used by various tissues, including the brain, as a primary energy source. They are essentially a type of energy derived from fat burning. For a better understanding, both glucose metabolism and ketosis contribute to the production of the “energy currency” of our cells, which is ATP (adenosine triphosphate). We need to utilize both types of metabolism to maintain our health. Unfortunately, most of us rely solely on glucose metabolism by following the “modern day” high-carb, low-fat diets. As a result, our bodies “forget” how to burn fat, which is why we become sick and overweight.
Adaptation Period: Initially, some individuals may experience symptoms of the “keto flu” as their bodies adapt to burning fat and ketones for fuel instead of carbohydrates. This adaptation typically takes a few days to a couple of weeks.
Sustained Energy: Once fully adapted, many people report having more stable energy levels, mental clarity, and reduced hunger, which can aid in weight management.
Importance for Health:
Weight Loss and Management: Low-carb diets, especially those resulting in ketosis, can be effective for weight loss by encouraging the body to burn fat.
Improved Blood Sugar Control: Reducing carbohydrate intake can help stabilize blood sugar levels, which is especially beneficial for individuals with insulin resistance or type 2 diabetes.
Reduced Hunger and Cravings: Ketosis may help reduce appetite, making it easier for individuals to maintain a calorie deficit for weight loss.
Potential Neurological Benefits: Ketogenic diets were originally developed to treat epilepsy and may offer benefits for other neurological disorders, including Alzheimer’s disease and Parkinson’s disease.
Metabolic Benefits: Some studies suggest that low-carb diets can improve several metabolic markers, including triglycerides, HDL cholesterol, and blood pressure.
Anti-inflammatory Effects: Some research indicates that ketosis may have anti-inflammatory properties, which could have various health benefits.
Considerations:
While low-carb diets and ketosis can provide health benefits, they may not be suitable for everyone. It’s essential to consider individual health conditions and consult healthcare professionals before making significant dietary changes. Long-term adherence to very low-carb diets should also be approached with caution, as they may lead to nutrient deficiencies if not well-planned.
Foods to Eat
1. Healthy Fats:
Avocados
Olive Oil
Coconut Oil
Grass-fed Butter: Rich in vitamins and healthy fats.
Other Vegetables: Bell peppers, zucchini, asparagus, onions.
4. Fermented Foods:
Sauerkraut
Kimchi
Kefir
Yogurt: Preferably unsweetened and high-fat.
5. Herbs and Spices:
Garlic, Turmeric, Oregano, Basil: Enhance flavors and provide health benefits.
A good base for determining the foods to eat is to orient yourself towards the foods found in nature, in their natural state, not altered by our diverse “modern” processing techniques, some of which are downright dangerous.
“Foods” to Avoid
1. Sugars and Sweeteners:
Refined sugars (sugar, corn syrup).
Artificial sweeteners (aspartame, sucralose).
Sweetened beverages (sodas, energy drinks).
2. High-Carbohydrate Foods:
Bread, pasta, rice.
Potatoes and starchy vegetables.
Most grains (wheat, barley, oats).
3. Processed Foods:
Packaged snacks (chips, cookies).
Processed meats (hot dogs, deli meats with additives).
As a renowned endocrinologist, Dr. Robert Lustig stated: Real Food is low in sugar and high in fiber, which lowers insulin levels; it protects the liver and nourishes the gut. This is why most of the ‘foods’ above cannot be considered items to be welcomed on our plates.
Sources for checking Glycemic Index of certain foods
By using Google search, you can find many more results in your language of choice.
Recipe sources in various languages
When exploring recipe sources in various languages for the ketogenic or low-carb diet, it’s essential to approach your research with a discerning eye. Utilize Google and YouTube to find diverse recipes, but prioritize quality over quantity. Always verify the credibility of the sources and check reviews or feedback from others who have tried the recipes.
Additionally, exercise caution in your choice of ingredients. While it can be tempting to use processed foods for convenience, they may hinder your progress or negatively impact your health. Aim for whole, unprocessed ingredients that align with ketogenic or low-carb principles, and consider consulting with a nutritionist if you’re unsure about certain foods. This mindful approach will help you enjoy a successful and healthy ketogenic or low-carb journey.
General Approach to Healthier Nutrition
1. Start Gradually:
Eliminate one or two foods from the “Foods to Avoid” list each week.
Introduce more low-carb vegetables into your meals.
2. Focus on Whole Foods:
Prioritize whole, unprocessed foods over packaged options.
3. Hydration:
Drink plenty of water and herbal teas, and limit, or better yet, quit sugary drinks altogether.
4. Mindful Eating:
Pay attention to hunger cues and eat until satisfied, not stuffed. Only eat when you are hungry, avoid snacking as much as possible.
5. Intermittent Fasting:
Consider incorporating intermittent fasting by limiting eating to an 8-hour window (e.g., 12 PM to 8 PM).
Implementing Intermittent Fasting
1. Understand Intermittent Fasting (IF):
Definition: Cycling between periods of eating and fasting (e.g., 16/8 method).
Benefits: Weight loss, improved insulin sensitivity, enhanced mental clarity, and cellular repair called autophagy.
Methods:
16/8 Method: Fast for 16 hours and eat during an 8-hour window (e.g., eat from noon to 8 PM).
OMAD (One Meal a Day): Consume all your daily calories in one meal. This can be a powerful approach for some people, but it’s essential to ensure that the meal is nutrient-dense.
2. Evaluate Your Current Eating Habits:
Track your intake for a week to identify patterns and triggers.
3. Start Gradually:
Begin with a shorter fasting window (e.g., 12 hours) and gradually increase it. You should aim for two meals a day, or if you can confortably do so, go for OMAD.
4. Focus on Nutrient-Dense Foods:
Prioritize quality, real foods during your eating window.
5. Listen to Your Body:
Adjust as Needed: Pay attention to how your body responds. If you feel fatigued or overly hungry, consider shortening your fasting window or adjusting your meal composition.
Mindful Eating: During eating periods, practice mindful eating by slowing down and savoring your food, which can enhance satisfaction and prevent overeating. Never forget- it can’t be emphasized enough: only eat when you are hungry and avoid snacking as much as possible! Sometimes, our habits and Pavlovian reflexes tell us to eat, not our bodies.
6. Replenish needed electrolytes:
Why is it important? Electrolyte replenishment is crucial on low-carb diets because these diets can lead to a loss of electrolytes due to reduced insulin levels and increased water excretion. As your body transitions to burning fat for fuel instead of carbohydrates, it sheds excess water, which can also flush out vital electrolytes like sodium, potassium, and magnesium. This may result in symptoms like fatigue, muscle cramps, and headaches, often referred to as the “keto flu.” To maintain proper hydration and muscle function while on a low-carb diet, ensure adequate intake of electrolytes through foods (like avocados, nuts, leafy greens) or supplements. Staying balanced in electrolytes can enhance energy levels, reduce muscle cramps, and improve overall well-being.
Essential Strategies for Replenishing Electrolytes on a Low-Carb Diet while Intermittent Fasting: Focus on low-carb sources like salt, bone broth, leafy greens, avocados, and nuts; consider low-carb electrolyte supplements; stay hydrated with water and herbal teas; monitor your body’s signals for imbalances; time your intake during feeding windows; include fermented foods; and consult a healthcare professional for personalized advice.
7. Incorporate Physical Activity:
Exercise Timing: Consider scheduling workouts during your eating windows for optimal energy levels. Light exercise like longer walks or a little dancing - some form of aerobic exercise - can also be beneficial during fasting periods.
Strength Training: Incorporate strength training into your routine to support muscle maintenance and enhance metabolic health. Muscles play a crucial role in glucose metabolism and in regulating your body’s glucose and insulin sensitivity. Glucose is primarily stored in muscle tissue, and a greater muscle mass can improve your body’s ability to tolerate higher carbohydrate intake.
8. Seek Support and Stay Consistent:
Engage with communities or find a buddy for motivation.
9. Monitor Progress:
Track changes in weight, mood, and energy levels.
Sample Meal Plan (Intermittent Fasting: 16/8 Method)
Fasting Window: 8 PM to 12 PM
Eating Window: 12 PM to 8 PM
Day 1:
12 PM: Scrambled eggs with spinach and avocado.
3 PM: Grilled chicken salad with mixed greens, olive oil, and walnuts.
7 PM: Baked salmon with steamed broccoli and cauliflower rice.
Day 2:
12 PM: Greek yogurt with chia seeds and a few berries.
3 PM: Zucchini noodles with ground turkey and marinara sauce.
7 PM: Stir-fried shrimp with bell peppers and bok choy.
Day 3:
12 PM: Omelette with mushrooms, cheese, and herbs.
3 PM: Lettuce wraps with turkey, avocado, and mustard.
7 PM: Beef stir-fry with assorted low-carb vegetables.
Day 4:
12 PM: Smoothie with spinach, coconut milk, and almond butter.
You can select your own foods that are available to you in your own surroundings and circumstances, based on your own taste and preferences. Be sure to choose whole, real foods that will enhance your health.
Here are some examples of my own healthier meals:
They don’t need to be complicated or take much time to prepare.
Some ingredients in them fall into the group of foods to avoid, as I used them initially or occasionally, but I try to stay away from the avoidables as much as I can.
These include rice, Gyula sausage and ham as processed meat products, and zakuska also has some vegetable oil in it unfortunately, which triggers inflammation.
Almond bread served with sour cream, alongside veggies and chicken breast:
Almond bread sandwich with sour cream, onions, tomatoes, and Gyulai sausage:
A simple kale tortilla filled with butter, cheese, onions, tomatoes, boiled eggs, and a pinch of salt:
Freshly baked almond bread stuffed with vegetables, ham, mushrooms, and cheese:
Butter-garlic chicken breast with scrambled eggs, sauerkraut, arugula, and tomatoes.
Tips for Sustainable Change
Set Realistic Goals: Focus on small, achievable changes.
Learn to cook: Try to get familiar with cooking and how to prepare simple, healthy meals for yourself. YouTube is a great source of learning.
Plan Ahead: Prepare meals and snacks in advance.
Track Progress: Keep a food journal to monitor your intake and feelings.
Stay Educated: Continuously learn about nutrition and its impacts on health.
By following this comprehensive guide, you can successfully integrate a low-carb, even ketogenic diet and intermittent fasting into your lifestyle, fostering a healthier approach to nutrition and overall well-being. Always consult with a healthcare professional before making significant dietary changes.
Some video examples:
I encourage you to subscribe to Dr. Berg and Dr. Eckberg’s YouTube channels:
Disclaimer: The information provided here is for educational and informational purposes only and should not be considered medical or nutritional advice. I am not a doctor or a licensed healthcare professional, and I am not a nutritionist. Therefore, I cannot take responsibility for the content published, even though I have made every effort to provide factual information based on my studies of health-related topics and the findings of qualified professionals. Always consult with a qualified healthcare provider for any medical concerns, treatment options, or questions regarding your health. Relying solely on this information may not be appropriate for your individual circumstances.
