The Benefits of a Low-Carb Diet
Based on the work of Eric Westman, an internal medicine and obesity medicine physician.
Dr. Eric 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 spent decades studying and using low-carbohydrate diets, particularly for obesity and type 2 diabetes.
His basic approach is simple:
Reduce sugar and starch. Eat adequate protein. Include non-starchy vegetables. Eat enough fat to satisfy hunger.
Rather than counting calories, Westman focuses on changing the kinds of foods people eat.
Weight Loss and Type 2 Diabetes
Low-carbohydrate diets can be effective for weight loss and in some studies have outperformed low-fat diets, particularly in the short term.
Many people report feeling less hungry on a low-carb diet, which can make it easier to eat less without deliberately restricting calories.
Carbohydrate restriction can be particularly useful for people with insulin resistance and type 2 diabetes. Because carbohydrates have the greatest immediate effect on blood glucose, reducing them can lower blood sugar and insulin requirements.
Some people experience substantial improvements in HbA1c and, with medical supervision, are able to reduce diabetes medications. Some achieve remission of type 2 diabetes, although this does not necessarily mean the underlying tendency toward diabetes has disappeared.
Cholesterol
Low-carbohydrate diets often lower triglycerides and raise HDL cholesterol.
LDL cholesterol is more complicated. It changes little in some people but can rise substantially in others.
William Davis and other low-carb physicians emphasize that carbohydrate restriction may shift LDL toward larger particles, which they consider less concerning than the small, dense LDL particles commonly associated with insulin resistance.
Whether an increase in LDL is concerning when triglycerides, HDL, blood glucose, and other metabolic markers improve remains debated. Many cardiovascular specialists emphasize ApoB, which measures the number of atherogenic particles, rather than LDL particle size alone.
What Do You Eat?
Westman's approach emphasizes:
Meat, fish, eggs, poultry, non-starchy vegetables, cheese and other low-carbohydrate dairy foods, and fats.
Sugar and starch are sharply restricted, including sweets, sugary drinks, bread, pasta, rice, potatoes, and many processed snack foods.
The degree of carbohydrate restriction can vary. Some people follow a ketogenic diet, while others may do well with a more moderate low-carbohydrate approach.
Fat provides some of the energy previously supplied by carbohydrates, but low-carb doesn't mean unlimited fat. Someone trying to lose weight already has an important source of energy available—stored body fat.
Can You Stay With It?
Some people find carbohydrate restriction difficult to maintain. Others find it easier than calorie-restricted diets because they are less hungry and enjoy the foods they eat.
Westman emphasizes finding an approach that can become a lifestyle rather than a temporary diet.
The best diet has little value if someone can't or won't follow it.
The Medication Warning
This is one of Westman's most important messages.
When someone with diabetes dramatically reduces carbohydrates, blood glucose can fall quickly. Continuing the same doses of insulin or certain diabetes medications can cause hypoglycemia.
Blood pressure can also improve, potentially changing medication requirements.
Anyone taking medications affected by carbohydrate restriction should make major dietary changes with appropriate medical supervision.
Conclusion
What I like about Westman's approach is its practicality. Rather than making nutrition complicated, he gives people a relatively simple way to change what they eat and see how their health responds.
His central idea is 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.
Learn More
Dr. Eric Westman Website
Information about Westman and his approach to low-carbohydrate nutrition.
End Your Carb Confusion
Westman's practical guide, co-authored with Amy Berger, to finding an appropriate level of carbohydrate intake.
Videos
Adapt Your Life YouTube Channel
Videos about low-carb and ketogenic nutrition featuring Westman and other experts.
20 Years of Low-Carb Experience with Eric Westman - 1 Hour 5 Minutes
Westman discusses lessons learned from decades of using low-carb diets in clinical practice.
6 Ways to Start Keto in the New Year - 10 Minutes
A practical introduction to getting started with a ketogenic diet.
Unveiling Nutrition Myths: Zoë Harcombe's Journey - 56 Minutes
Zoë Harcombe discusses conventional nutrition advice and the evidence behind it.