Hi ,

Low carb diets are still trending, right?

In my 16 years as a dietitian specializing in medical nutrition therapy, I’ve worked with individuals with various health challenges - from obesity and diabetes to PCOS and disordered eating.

One common thread in my conversations with them is the allure of low-carbohydrate (low-carb) and very low-carbohydrate diets (VLCDs), often branded under various labels like ketogenic diet or low-carb intermittent fasting (LCIF).

These dietary approaches have surged in popularity due to their potential for rapid weight loss and blood sugar management.

Before you jump on the low-carb bandwagon, it’s essential that you understand the nuances and long-term implications of these dietary choices.

I have written a more in-depth blog about this topic, so if you are interested, you may read the full article here.

Here are the highlights:

• Low-carb diets, including VLCDs, are popular for quick weight loss and improved blood sugar management - but often misunderstood.
• Sustainability and long-term impact on lifestyle and food relationships are key considerations often overlooked.
• In the full article, we peel back the layers and take a pragmatic, empathetic look at how these diets truly function and who they might actually benefit.
• While the metabolic shift from very low carb diets can indeed result in weight loss and improved glycemic control, it’s not without trade-offs.
• Challenges include long-term adherence and the risk of reinforcing restrictive eating patterns, especially for those with a history of disordered eating.

Actionable insights for sustainable health:

If you wish to follow a low-carb diet, here are the things I usually teach my clients:

• Choose nutrient-dense, fiber-rich carbs.
• Pair carbs with protein and healthy fats to stabilize blood sugar.
• Personalize your diet based on your energy and satiety responses.
• Use the 80/20 approach for structured eating with built-in flexibility.
• Work with a dietitian for tailored guidance.

I have also created a Pinoy Low Carb Meal Plan that you might be interested in.

I hope you find these valuable, .

Til next time,

Grace Banal, MSc, RND