Archive for March, 2020

Carbohydrate Reduction for Weight Loss!

By Marie Veselsky, RD, LD, BC-ADM 


What Level of Carbohydrate Reduction is right for you?

What type of diet should you be on for desired weight loss?  Current research indicates that reducing the total amount of carbohydrates that you take in daily can help not only with weight loss, but also help reduce your risk for future chronic illnesses such as diabetes. If you think of our earliest ancestors, the only carbohydrates they had were fruit, vegetables, raw nuts, and occasionally honey.

Carbohydrate-Restricted Diet.  The USDA recommends 130 grams of carb each day for male and female adults, but according to some nutrition researchers, the daily carbohydrate requirements recommended by the USDA can be defined as a high-carb diet. Nutrition researchers Stephen D. Phinney and Jeff S. Volek, authors of “The Art and Science of Low-Carbohydrate Living,” explain that many people, especially overweight and diabetic women, as well as those with polycystic ovarian syndrome, benefit from reducing their carbohydrate intake below daily recommendations.

Many credentialed health care professionals that believe in a healthier approach to pre-diabetes, type 2 diabetes and weight loss (through exercise, carb counting and other lifestyle changes such as stress reduction) may recommend carbohydrate intakes below 130 grams a day depending on the patient. According to research, low-carb diets can help stabilize blood sugar levels and facilitate weight loss. Integrated Optimal Health’s AADE Accredited Diabetes Center can help you determine if you are a good candidate for this type of supervised meal plan on its own, or in addition to your diabetes medications as per your MD. Research shows that diet, individualized exercise, lifestyle changes & stress reduction work best for stopping progression of your pre-diabetes or diabetes type 2.

A typical low-carb diet would include some form of animal protein at each meal with non-starchy vegetables and fat from sources such as olive oil, avocado and nuts. Participants usually are instructed to avoid or restrict grains, sugars and legumes, and to reduce starchy vegetables and fruits to keep their carb count within the established target range. A typical day may include a cheese and broccoli omelet for breakfast with a small tangerine, a chicken salad with a low-carb salad dressing for lunch, grilled salmon with non-starchy vegetables stir-fried in coconut oil for dinner, and almonds, walnuts and olives as snacks. Worst, better, best for carb would be bready processed carb (worst), fruits and starchy vegetables (better) and non-starchy vegetables (best) respectively.

So what is Your Individualized Carb Number for Weight Loss? At Choice Center for Diabetes and Weight Loss we assess each person’s carbohydrate need individually, depending on the need for blood sugar control and/or weight loss.  It works! Then we provide exercise programs and stress reduction programs to get you fit and strong! One step at a time!

Anyone who is on a lower carb diet should not do it on their own, especially if you have diabetes, but instead be supervised by a licensed credentialed Registered Dietitian who is certified in diabetes education. We will work with your MD!

At Choice Center for Diabetes and Weight Loss we are credentialed health care providers practicing a more holistic approach to diabetes, weight loss and other chronic illnesses. We provide individual appointments and group programs to help you reach your optimal health.

We also provide individual appointments. Most Insurance accepted! Call 603-770-4856!

Call to make an appointment to get your individualized carb amount for weight loss!

It’s Your Health and Your Choice! R


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