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What is a Low-Carb Diet?
The body’s energy primarily comes from three nutrients in food: carbohydrates, proteins, and fats. A low-carb diet strictly limits carbohydrate intake while increasing the consumption of protein and fat. The ketogenic diet is a specific type of low-carb diet where carbohydrates account for 10% or less of total caloric intake.
Blood glucose, commonly referred to as blood sugar, is primarily derived from the digestion and metabolism of carbohydrates in food. A low-carb diet helps lower and stabilize blood sugar levels, making it beneficial for managing diabetes, obesity, and other metabolic diseases.
Why Low Carb?
According to Why We Get Sick by Dr. Benjamin Bikman, an insulin research expert and professor at Brigham Young University, nearly all chronic diseases are related to insulin resistance, which is a precursor to diabetes. A low-carb diet can help control blood sugar levels and reduce insulin resistance, providing benefits for preventing and managing chronic diseases, including diabetes, fatty liver, obesity, cardiovascular diseases, hypertension, high cholesterol, gout, atherosclerosis, polycystic ovary syndrome, Parkinson’s disease, Alzheimer’s, and certain cancers.
Clinical evidence supports the effectiveness of low-carb diets, especially for diabetes and fatty liver. Many participants have even reversed their conditions to the extent that medications and injections are no longer needed. For example:
- Virta Health (USA): Raised over $200 million for large-scale clinical trials and promotion. Results published in Diabetes Therapy (2018) showed a 94% efficacy rate for diabetes management, with rapid results and high adherence rates. Sixty percent of participants no longer needed medication.
- China: Clinical trials conducted by Professor Yang Nailong of Qingdao University confirmed the effectiveness of low-carb diets for diabetes.
- Canadian Diabetes Association: Officially recommends low-carb diets.
- Tracy Brown, CEO of the American Diabetes Association: Successfully managed her own diabetes with a low-carb diet and publicly endorsed its benefits.
- 2018 Consensus Report by ADA and EASD: Included low-carb diets in adult diabetes management plans.
- UK National Health Service (NHS): Supported low-carb diets for diabetes treatment in 2018.
- 2019 Expert Consensus in China: Over 20 top-tier hospitals published guidelines for ketogenic diets in the Journal of Practical Clinical Medicine.
- Chinese Low-Carb Medicine Alliance: Established in Shenzhen in March 2019 to promote low-carb diet practices.
For non-alcoholic fatty liver disease (NAFLD), which cannot be treated with medication, weight loss is the only effective solution. Studies show that a 7% reduction in body weight is essential for reversing fatty liver, and low-carb diets help achieve an average weight loss of 12% within a year.
Research also indicates that low-carb and ketogenic diets are beneficial for Alzheimer’s, epilepsy, and cancer.
What Can You Eat on a Low-Carb Diet?
Avoid rice, flour, and sugar. Focus on consuming:
- Meat, eggs, and vegetables, particularly leafy greens and low-carb vegetables.
- Fish, poultry, and seafood are excellent options.
- Low-carb nuts, such as peanuts, can also be included.
Nutritional Breakdown:
- Calories: Carbohydrates 10%, Protein 20%, Fat 70%.
- Weight Ratio: Approximately 1:2:3 for carbohydrates, protein, and fat. Carbohydrate intake should be strictly limited, while protein and fat ratios can be adjusted more flexibly.
No Time to Cook Low-Carb Meals? Let Us Help!
If you’re unsure how to prepare low-carb meals or don’t have the time, we’ve got you covered! Follow us to stay updated as we launch low-carb meal delivery services in various locations soon.