Dr. Westman's approach is remarkably straightforward: reduce sugars and starches and eat satisfying whole foods built around protein, non-starchy vegetables, and fats.
Westman has used carbohydrate restriction particularly for obesity and type 2 diabetes. Reducing carbohydrates can lower blood glucose and insulin requirements, improve triglycerides, and help some people lose weight without counting calories.
He also emphasizes something especially important for people taking diabetes or blood-pressure medications: dietary changes can sometimes alter medication requirements quickly, so medication adjustments need appropriate medical supervision.
What I like about Westman's approach is its practicality. Rather than making nutrition complicated, he tries to give people a relatively simple way to change what they eat and see how their health responds.
Dr. Eric Westman has spent decades studying and using low-carbohydrate diets in clinical practice.
His basic approach is simple:
Reduce sugar and starch. Eat adequate protein. Include non-starchy vegetables. Eat enough fat to satisfy hunger.
Westman doesn't recommend calorie counting. Instead, he focuses on changing the kinds of foods people eat.
Reducing carbohydrates lowers the amount of glucose entering the bloodstream after meals and usually reduces the body's need for insulin.
For people with obesity, insulin resistance, or Type 2 diabetes, those changes can have substantial metabolic effects.
One of the primary reasons people turn to low-carb diets is for weight loss. Dr. Westman emphasizes that low-carb diets are highly effective in facilitating weight loss by promoting the body’s natural fat-burning processes. By reducing carbohydrate intake, the body shifts from using glucose as its primary energy source to burning fat—a metabolic state known as ketosis.
Research led by Dr. Westman and his colleagues has consistently shown that low-carb diets outperform low-fat diets for weight loss, especially in the short term. This is largely due to the appetite-suppressing effects of ketones, the byproducts of fat metabolism. People on low-carb diets often report feeling fuller for longer, which naturally reduces calorie intake without the need for stringent calorie counting or portion control.
Additionally, low-carb diets improve insulin sensitivity and reduce insulin levels. This is particularly beneficial for individuals with insulin resistance, a precursor to type 2 diabetes. By stabilizing blood sugar levels, a low-carb approach can help prevent and even reverse the progression of metabolic syndrome and type 2 diabetes.
Long-term success ultimately depends in part on whether a person can maintain the eating pattern.
Dr. Westman’s work has been instrumental in demonstrating the efficacy of low-carb diets for managing and even reversing type 2 diabetes. A growing body of evidence supports the idea that carbohydrate restriction can normalize blood glucose levels and reduce or eliminate the need for diabetes medications.
In clinical practice, Dr. Westman has seen patients achieve dramatic improvements in their glycemic control after adopting a low-carb diet. This approach works by minimizing the intake of foods that spike blood sugar—primarily sugars and starches. Instead, the focus is on nutrient-dense foods such as non-starchy vegetables, healthy fats, and protein.
Patients who follow Dr. Westman’s low-carb recommendations often experience rapid improvements in their HbA1c levels, a key marker of long-term blood sugar control. In many cases, these improvements occur within weeks.
Westman's approach overlaps with Ben Bikman's emphasis on insulin resistance.
If someone has difficulty processing carbohydrates, continually consuming large amounts of them creates repeated demands for glucose regulation and insulin secretion.
Reducing carbohydrate intake reduces that immediate metabolic burden.
Weight loss itself can also improve insulin sensitivity, particularly when it reduces fat stored in the liver and other organs.
Different researchers debate exactly which mechanisms are most important, but the practical result can be similar: many people with insulin resistance improve when they lose excess weight and reduce refined carbohydrates.
Contrary to the outdated notion that low-carb diets are harmful to heart health due to their higher fat content, research suggests the opposite. When implemented correctly, low-carb diets can improve markers of cardiovascular health, such as triglycerides, HDL ("good") cholesterol, and blood pressure.
Triglycerides, a type of fat found in the blood, are a significant risk factor for heart disease when elevated. Low-carb diets consistently reduce triglyceride levels, often by as much as 50% or more. Additionally, HDL cholesterol tends to increase significantly on a low-carb diet, further reducing cardiovascular risk.
While some individuals may experience an increase in LDL ("bad") cholesterol, this is often accompanied by a shift toward larger, less dense LDL particles, which are less likely to contribute to plaque formation in the arteries.
Another compelling benefit of low-carb diets is the boost in energy and mental clarity reported by many adherents.
Carbohydrates, particularly refined ones, can cause rapid spikes and crashes in blood sugar levels, leading to fatigue and brain fog. In contrast, a low-carb diet provides a steady supply of energy by relying on fat as a fuel source. Ketones, the byproducts of fat metabolism, are also a highly efficient fuel for the brain, leading to improved focus, memory, and overall cognitive function.
Chronic inflammation is a key driver of many diseases, including heart disease, cancer, and autoimmune conditions. Low-carb diets can reduce inflammation by eliminating pro-inflammatory foods, such as sugars, refined carbohydrates, and processed foods.
Ketones themselves have anti-inflammatory properties, which can further support overall health and reduce the risk of chronic diseases. Additionally, the nutrient-dense, whole-food focus of a well-formulated low-carb diet provides essential vitamins, minerals, and antioxidants that promote healing and resilience.
Unlike calorie-restricted or highly regimented diets, a low-carb lifestyle focuses on what to eat rather than how much to eat. This makes it easier for individuals to adhere to the diet long-term.
Dr. Westman’s “Keto Made Simple” methodology encourages people to eat real, satisfying foods such as meats, fish, eggs, cheese, and low-carb vegetables while avoiding sugars and starches. This straightforward approach reduces decision fatigue and makes meal planning and preparation more manageable.
Furthermore, the diet’s inherent flexibility allows for customization based on individual preferences, health goals, and cultural dietary patterns. This adaptability contributes to its sustainability as a lifelong eating plan.
People frequently report that they stop thinking about food as often.
That doesn't happen for everyone, but for those who experience it, the diet can feel better than traditional calorie restriction.
Dr. Westman’s advocacy for low-carb diets is grounded in rigorous scientific research and clinical evidence. Over the years, he has conducted numerous studies demonstrating the safety and effectiveness of low-carb and ketogenic diets for a wide range of conditions, from obesity and diabetes to epilepsy and polycystic ovary syndrome (PCOS).
His research has been published in leading medical journals, and he frequently collaborates with other experts in the field to advance the understanding of low-carb nutrition. These evidence-based results have helped dispel myths and misconceptions about the diet.
Recognizing that diet is not one-size-fits-all, Dr. Westman emphasizes the importance of personalized support and education. Through his clinic, books, and online resources, he provides practical tools and guidance to help individuals succeed on their low-carb journey.
Dr. Westman’s books, such as "Keto Clarity" and "End Your Carb Confusion," co-authored with Amy Berger, serve as accessible guides for anyone looking to understand and implement a low-carb diet. These resources break down complex nutritional science into simple, actionable steps, empowering readers to take charge of their health.
Despite the numerous benefits, some individuals have concerns about adopting a low-carb diet, such as the potential for nutrient deficiencies and constipation. Dr. Westman addresses these issues by emphasizing the importance of proper meal planning and hydration. A well-formulated low-carb diet includes a variety of nutrient-dense foods that provide essential vitamins and minerals. Dr. Westman also advises consuming adequate electrolytes, such as sodium, potassium, and magnesium, to prevent common side effects like muscle cramps and fatigue during the initial adaptation phase, often called the "keto flu."
Westman's version of low-carb eating emphasizes relatively simple foods:
Meat
Fish
Eggs
Poultry
Non-starchy vegetables
Cheese and other low-carbohydrate dairy foods
Healthy fats
Foods high in sugar and starch are sharply restricted, including sweets, sugary drinks, bread, pasta, rice, potatoes, and many snack foods.
The degree of restriction depends on the individual.
Someone using a ketogenic diet may consume very few carbohydrates, while another person may do well with a more moderate low-carbohydrate approach.
Choosing Healthy Fats
On a low-carb diet, fat becomes an important source of energy. Good choices include extra-virgin olive oil, avocados and avocado oil, nuts and seeds, fatty fish such as salmon and sardines, eggs, the fats naturally present in minimally processed meat and poultry, butter, and full-fat dairy for people who tolerate it.
The goal is not simply to add large amounts of fat. Fat can replace some of the energy previously supplied by carbohydrate, while adequate protein, minimally processed foods, and eating to satiety remain important.
This is an important distinction.
A low-carbohydrate diet is often described as a high-fat diet, but that doesn't necessarily mean adding unlimited quantities of butter, cream, oil, or other concentrated fats.
Someone trying to lose body fat already has an energy source available: stored body fat.
Dietary fat can make meals satisfying, but consuming large amounts of added fat can also provide substantial calories.
Westman's clinical approach is therefore more structured than simply telling people, “Carbs are bad, so eat as much fat as you want.”
Critics often argue that carbohydrate restriction is too difficult to maintain.
For some people, that's true.
Others find it easier than calorie-restricted diets because they experience less hunger and enjoy the foods they are eating.
Westman emphasizes finding an approach that can become a lifestyle rather than treating low-carb as a temporary diet.
The best diet has little value if someone can't or won't follow it.
A poorly planned low-carb diet can become unnecessarily restrictive.
Non-starchy vegetables, nuts, seeds, and other appropriate whole foods can provide fiber, vitamins, and minerals.
Some people experience constipation, particularly when beginning a ketogenic diet.
Adequate fluids, appropriate electrolytes, fiber-containing foods, and dietary adjustments may help.
Persistent problems should be discussed with a healthcare professional.
This is one of Westman's most important messages.
When someone with diabetes dramatically reduces carbohydrate intake, blood glucose can fall quickly.
If that person continues taking the same dose of insulin or certain glucose-lowering medications, hypoglycemia can result.
Blood pressure can also improve, potentially affecting medication requirements.
People taking medications affected by dietary carbohydrate restriction should make major dietary changes with appropriate medical monitoring.
Eric Westman's work is valuable because he has spent many years putting low-carbohydrate nutrition into actual clinical practice.
The potential benefits include weight loss, lower blood glucose, reduced medication requirements, lower triglycerides, higher HDL cholesterol, and improved insulin sensitivity.
There are also issues that require attention, including LDL cholesterol, diet quality, sustainability, and medication safety.
Westman's central idea is refreshingly uncomplicated:
If your body has difficulty handling carbohydrates, try eating fewer of them.
For many people with insulin resistance or Type 2 diabetes, I think that is an idea worth understanding.
Information about Dr. Westman, his clinical work, and his approach to low-carbohydrate nutrition.
Dr. Westman's practical guide, co-authored with Amy Berger, to determining an appropriate level of carbohydrate intake.
Videos about low-carb and ketogenic nutrition featuring Westman and other researchers and clinicians.
Westman discusses lessons learned from decades of using low-carbohydrate diets in clinical practice.
A short, practical introduction to getting started with a ketogenic diet.
A discussion with researcher and author Zoë Harcombe about conventional nutrition advice and the evidence behind it.