No Carb No Sugar Diet – Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT – Registered Dietitian Nutritionist and Certified Diabetes Care and Specialist Educator
Whether you’re starting a low-carb diet to lose weight or lower your blood sugar, we’re here to help. Follow these five steps to increase your success.
No Carb No Sugar Diet
If you’re starting a low-carb diet, consider these 5 steps to success: 1. Set your low-carb health goals.
Beginners Low Carb Tips For Success
What is your goal for starting low carb and how will you measure your success on the plan? Your goal may be just to lose weight, or you may be looking to improve other areas of your health, such as lowering your blood sugar. Setting goals early can help you stay focused and reduce negativity.
You can choose a low-carb diet to improve blood sugar. If you take medication for diabetes, talk to your doctor before starting this plan. Low blood sugar (hypoglycemia) can be dangerous.
Your doctor may recommend reducing your diabetes medication to prevent low blood sugar. You may need to monitor your blood sugar more often, and switch medications if your blood sugar gets too low on a low-carb diet.
Blood cholesterol levels may not change (and may even improve) after starting a low-carb diet, but some people notice an increase. Ask your doctor if you should have your cholesterol or other labs checked after starting the diet.
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If you take blood pressure medication, talk to your doctor. Significant weight loss (on any diet plan) can lower blood pressure. Although this is the desired result, keep your blood pressure low so that it does not drop too low.
Setting a carb goal is an important step in starting a low-carb diet. Although there is no official definition of low carb, My NetDiary uses 30% of calories from carbs as the default for a moderate low carb plan. With a premium membership, you can customize your carb goal by setting a percentage goal of carbs or grams of carbs in My Plan.
Going very low carb? Check out the keto diet option on my plan. The keto diet is high in fat and usually contains 5-10% of calories from carbohydrates.
Decide whether to track total carbs or net carbs. Net carbs are total carbs minus fiber. For example, 12 almonds contain three grams of total carbohydrates and two grams of fiber. Subtract two grams of fiber from three grams of total carbohydrates to get one gram of net carbs. Tracking net carbs allows you to include more fibrous vegetables, nuts, and seeds in your plan.
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The Premium Low Carb Plan helps you set your personal protein goal. The default plan provides 30% of calories from protein. Getting enough protein can help reduce muscle loss and help you feel full.
You can choose to track other nutrients in your tracker, including calories, fiber, sodium, potassium, and magnesium.
Before starting a low-carb diet, you may feel overwhelmed. Take some time to plan your new life. To increase your success, eliminate carb temptations in your kitchen and stock your kitchen with healthy and delicious low-carb options.
Leafy green vegetables such as spinach, lettuce and kale are very low in carbohydrates and high in nutrients.
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Chicken, turkey, beef, pork, eggs and soy products are rich in protein. Choose fresh meat, poultry and fish more than processed meats (such as sausages and bacon).
Fruits contain carbohydrates from natural sugars, but are a smart choice within your carb budget. Choose whole fruits over fruit juices.
Milk and yogurt contain carbohydrates related to the natural sugar (lactose). Many flavored yogurts can be high in sugar.
Limit your portions as these are high in carbs. Focus on small portions of whole grains like oats, quinoa, barley and whole wheat for maximum nutrition. Starchy vegetables include potatoes, corn, beans, and winter squash. They are rich in carbohydrates compared to other vegetables.
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A low-carb diet contains a higher proportion of calories from fat. Sources of heart-healthy fats include olive oil, avocados, avocado oil, nuts and seeds.
Low-carb diets can be low in fiber because fiber-containing carbohydrates are limited. Focus your carbs on beans, fruits, vegetables, nuts, and seeds, and include chia and flax seeds as low-carb fiber boosters within your carb limit.
Even a well-planned low-carb diet can be deficient in some vitamins and minerals, including B-vitamins, magnesium, calcium, and potassium. This is especially true if you are restricting your calories. Tracking helps you make sure you’re meeting your vitamin and mineral needs.
A solid support system can make all the difference in your success. Let your friends and family know your goals and how they can support you. Connect with our community on Facebook or in our Community Forum. We have a team of Registered Dietitians on hand to answer any questions you may have.
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Starting a low carb diet the right way will increase your success and maximize nutrition. There are tools to help!
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Disclaimer: The information provided here does not constitute medical advice. If you wish to seek medical advice, please contact your healthcare provider or healthcare professional. We include products in articles that we think our readers will find useful. If you purchase products or services through links on our website, we may receive a small commission.
Does A Low Carb Diet Work For Weight Loss?
A no-carb, no-sugar diet eliminates all carbs and sugar to reduce inflammation, heal the gut, and realign our physiology to ancestral eating patterns.
With keto and carnivores, you focus on fatty foods while reducing carbs to less than 15% of your daily calories. But on a sugar-free, no-carb diet, you completely cut out all carbs.
Carbohydrate eaters, especially those following a meat diet, allow very small amounts of carbohydrates in some organ meats and seafood, although some do not have sugar.
However, most people on a no-sugar, no-carb diet allow themselves to get through the day by snacking on high-carb snacks or deep-fried French fries and keto-friendly homemade ice cream.
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Let’s take a deeper look at the no-sugar, no-carb diet, the health benefits, and how to do it.
A no-sugar, no-carb diet is a way of eating that eliminates all digestible carbohydrates and added sugars.
You can calculate absorbable carbohydrates by subtracting the amount of fiber in a food from its total carbohydrate count. [1]
Many people do a no-sugar, no-carb diet to cure their gastrointestinal problems, so they cut out all the fiber. Research shows that fiber can irritate the gut and act as an anti-nutrient, preventing the absorption of essential nutrients. [60] [61]
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Added sugars include cane sugar, beet sugar, corn sugar, and honey, which you can find in the list below.
The Western diet is mostly carbohydrates (60%) in the form of grains, fruits, legumes and all vegetables. Additionally, over the decades we have dramatically increased our intake of added sugars.
The average American eats 126 grams of sugar per day, and children eat even more. [4] All of this adds up to more than 100 pounds of sugar for most people.
A well-formulated sugar-free, no-carbohydrate diet can provide many health benefits, especially when used to treat metabolic disorders caused by chronic high-carbohydrate exposure from the standard American diet.
Low Carb Vs Keto Diet And My 6 Week Results
Scientists have linked the consumption of the standard American diet, which is high in processed foods, sugars and industrial vegetable oils, to many modern inflammatory diseases.
These inflammatory diseases are called “diseases of civilization” because they did not exist in our hunter-gatherer ancestors, who ate very low-carbohydrate and mostly meat-based diets.2 3
The idea that modern diseases are caused by a mismatch between our modern diet and the physiology of our ancestors is called the discordant theory.
Over millions of years, our genetics evolved to regulate inflammatory responses in a hunter-gatherer lifestyle defined by low-carb, high-fat diets. [4][5]
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Thus, a sugar-free, low-carbohydrate diet can be viewed as a strategy to change our physiology (evolved over eons of low- and no-carbohydrate diets) with ancestral eating patterns.
Because all of these diseases are rooted in chronic inflammation, sugar contributes to chronic inflammation, and eliminating sugar and carbohydrates is seen as a way to combat these diseases.
Although there are no studies to date that have examined the effects of any sugar, the carbohydrate diet we have no information on the carnivorous diet.
Promoted by psychologist Jordan Peterson, this method, also known as the Lion Diet, calls for eating only red meat, salt and water.
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Physicians like Dr. Kiltz and Sean Baker have popularized this no-carb diet, gathering feedback from thousands of followers.
In 2021, researchers at Harvard University conducted the first comprehensive assessment of the benefits of this predatory approach to sugar-free, carb-free eating.
The researchers concluded: “Contrary to common expectations, adults consuming a carnivore diet experienced few adverse effects and instead improved health and
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