I have been on a very low carbohydrate diet since being diagnosed with type 1 diabetes in 2013. Over the years, many of my family and friends have asked me if my way of eating could improve their own evolving health. . Typically, people have heard the buzz about low carb and keto diets, but are uncertain because successes conflict with what they think they know about nutrition. These conversations highlight a devastating confusion. Common myths and misinformation, such as “saturated fat clogs the arteries”, cripple positive action.
Confusion has become a huge barrier to achieving good health outcomes. It’s a tragic situation, as about half of all U.S. citizens are either prediabetic or have type 2 diabetes, and obesity rates in the Western world are already at epidemic levels and continue to rise. Clearly, there is an urgent need for a complete, accurate and digestible protocol that will allow us to regain our metabolic health.
End your carb confusion, by Dr Eric Westman and Amy Berger, CNS, addresses this need. This recently published book provides an introduction to the central and relevant details of metabolism and, more importantly, End your carb confusion gives a detailed and concrete action plan tailored to your specific metabolic state.
Both Dr. Westman and Ms. Berger have been on missions to address the crisis of modern metabolic diseases. I met Dr Westman in 2016 at the Low Carb USA conference. There, he spoke about his clinical experience advising his own patients to adopt a low-carb lifestyle. The results were profound: he saw a dramatic reduction in A1c and needed medications in his patients with type 2 diabetes. End your carb confusion is the detailed guide describing his patient protocol.
Co-author Amy Berger is an international speaker on low-carb and ketogenic nutrition, author of peer-reviewed journal articles, and sits on the review committee for the Certification Exam for Specialists in nutrition. She blogs at Tuit Nutrition, where she writes on a wide range of health and nutrition related topics, such as insulin, metabolism, weight loss, and thyroid function.
End your carb confusion is a comprehensive manual of clinical information necessary for a reader to regain their health, all in one easy-to-read reference. The book covers the basics of physiology, including the topics of diabetes and body weight as well as important details about the role of insulin, and offers a hands-on low-carb dietary approach, including a program detailing what that you should eat according to your determined metabolic state. .
In my talks with friends and family, I have found that most people have a healthy level of skepticism about the “standard” approach to the food pyramid. Even so, they are still very hesitant to go against the norm, at least without some basic understanding of physiology. End your carb confusion develops the basics of the action part of the book by introducing these basics of physiology. The authors, for example, explain that our response to hunger is not rooted in willpower or discipline, but rather in the hormonal effects induced by the types of foods we eat. Eating the wrong foods makes us hungrier, and this hunger is what ultimately leads us to weight gain, high insulin levels, high blood sugar, metabolic syndrome and complications from diabetes, swollen legs and from erectile dysfunction to high blood pressure, neuropathy, and premature death.
A simple and concrete plan
End your carb confusion presents an ingenious approach to identify the appropriate feeding strategy for you. This is explicitly not a one-size-fits-all approach. The plan achieves this individualization by intelligently considering your metabolic state. This individual background is essential and corrects the blunder of the high-carbohydrate government guidelines that push breads and cereals without any regard to a citizen’s metabolic health or ability to tolerate carbohydrates.
While professional diabetes associations have recently shifted gears and now recognize that dietary approaches need to be individualized, they have so far failed to deliver a real, effective, or sane agenda on how to do this. End your carb confusion solves this problem. The book’s program essentially provides the basis for news – and finally correct! – dietary guidelines.
The authors first present a “metabolic checklist”, which allows readers to identify their correct dietary approaches or “phase” plans.
- Phase 1 is the strictest plan in terms of carbohydrate consumption – less than 20g per day – and is the right approach for people who are overweight / obese, or have type 2 diabetes or other serious metabolic disorders. . In addition to limiting carbohydrates to 20g, in phase 1 the types of carbohydrates are too limited – no starch, grain or fruit allowed – only fibrous and non-starchy vegetables and salads. Phase 1 is the approach I take, as it almost perfectly overlaps with Bernstein’s diet protocol.
- Phase 2 increases the amount of carbohydrate allowed to 50g and is recommended for those who are healthy, but may still be slightly overweight or may have high blood pressure and no other health issues. Not only is the amount of carbohydrate increased in phase 2, but allowed food / carbohydrate choices, such as berries, nuts, and seeds are added.
- Phase 3 provides 150g of carbohydrate and is aimed at people who are ideally weighted and athletic – here potatoes and some grains are allowed in the diet.
In each phase, the amounts of carbohydrates refer to limits and not conditions – it’s good to eat less! Once you’ve figured out which phase you should be in, the book then provides plenty of detail on what foods to eat and what to avoid.
Frequently asked questions and topics covered include constipation, alcohol consumption, carbohydrate addiction, fasting, supplements, and artificial sweeteners. The authors also discuss situations that require a more specialized approach, such as ‘double diabetes’, where people with type 1 diabetes also develop type 2 diabetes after many years on a high-carbohydrate (and high-carbohydrate) diet. insulin). A question that I am asked over and over again is, “Can kids eat a super low carb diet?” “The book answers it perfectly:” Yes! It’s just ordinary food! Beef, poultry, seafood, dairy products, eggs, vegetables, nuts and seeds… there is no sugar deficiency.
Important ideas from clinical experiences are shared throughout the book. Towards the end, a man with type 2 diabetes who suffered from liver failure gives a detailed account of his experience following Dr Westman’s plan – his weight went from 330 pounds to 170 pounds and his A1c went from 12% to 4.8%. He speaks with optimism and gratitude: “I am no longer a broken man. I regained the hope of seeing my grandchildren grow up to adulthood. Just awesome.
End your carb confusion is the perfect book to send to friends and family who are showing an interest and commitment to improving their health, or for those who have started to see their health markers or weight become a concern. I will be purchasing a few more copies to have them on hand when my friends and family start asking questions and need help.