Low Carb 101: A Comprehensive Guide to a Healthy Lifestyle

1. LOW CARB 101 An introduction to a low carbohydrate lifestyle Jacqueline A. Eberstein, R.N.

2. Why control carbs? • As of 2002 66% of adults in the US were overweight or obese. • As of 2002 32% of children in the US were overweight or obese. • Obesity is a major contributor to Type 2 diabetes and heart disease.

3. Other health consequences of excess body weight • Hypertension • Abnormal lipids- elevated LDL and/ or triglycerides, low HDL and small dense LDL particles • Stroke • Gallbladder disease • Osteoarthritis • Sleep apnea and other respiratory conditions • Cancers including breast, colon and endometrial

4. Health consequences • Gout • Kidney stone formation • Fatty liver disease • DVT-deep venous thrombosis • PCOS • Infertility • Increased health risks to Mom and baby during pregnancy and delivery • Negative psychological and social effects

5. What has happened? • Mid 1970’s major movement to low fat—more carbs often of poor quality replaced fat and protein • Low fat is less satisfying • Increase in convenience foods-high carb and heavily processed • Super-sized portions • Excessive TV time especially for kids • Less family meals at home • Child directed advertising

6. US consumption data does not support low fat nutrition position “ Most of us would have predicted that if we can get the population to change its fat intake, with its dense calories, we would see a reduction in weight” admits Harlan. “ Instead, we see the exact opposite.” Science Magazine, Harlan j. Onsrud, University of Maine.

7. Goals for Nutrition Management • Successfully achieve weight loss • Sustain weight maintenance • Promote general health • Address specific diseases • Be nutritionally sound

8. Atkins Nutritional Approach • The ANA is an easy to follow four phase controlled carb program. • Includes supplements and regular exercise. • Addresses rebalancing the bodies’ hormonal systems. • One can consume more calories and lose more weight than on a low calorie diet. This metabolic advantage is supported by several research studies. • Includes satisfying foods that control appetite allowing you to find the “right” amount of food without counting calories. • Does not require low carb products. Emphasizes whole foods. • Can be individualization to meet each persons needs.

9. How does the ANA work? • Carbohydrates and fat provide fuel for the body. • When carbs are available they are used for energy first. • Any excess carbs and other foods are stored as fat. • When restricting carbs the body burns fat next causing weight loss or weight maintenance. • Controlling the quality and quantity of carbs normalizes blood sugar, insulin, other hormones. • Research has shown improvements in CV risk factors often better than a low fat diet.

10. Benefits of controlling carbs • Weight loss and maintenance • Improved health indicators-triglycerides, particle size of LDL, improved blood sugar and insulin, HDL, A1C, inflammatory markers • Better mood regulation • Increased alertness and concentration • Cope with stress better • Decreased gastrointestinal symptoms • Better and more even energy levels • Appetite control, less need to snacks or preoccupation with food • Decreased need for caffeine for energy • Less reliance on prescription medications • Less joint stress • Less headaches

11. Atkins Nutritional Principals • Weight loss • Weight Maintenance • Good health and well-being • Disease prevention