IOH How to quit your low carb diet safely



		Islets of Hope healthy living for persons with diabetes

Article disclaimer

Written by Lahle Wolfe, low carbing since 1996

References

(1) Study: Low-Carb Diet More Effective Than Low-Fat Diet; Duke University, Becky Ostin, 05/24/2005

(2) Low-carb diets: the way to go; Bodybuilding.com

(3) Cyclical Ketogenic Diets Part 1; Copyright Lyle McDonald '96

South Beach Diet

Contrary to what some may think, The South Beach Diet, while it does encourage changes in carbohydrate consumption, is not a low-carb diet. It is not designed to induce ketosis, nor does it eliminate any one food group or severely restrict carbhoydates. This plan is considered safe by many health professionals for persons with PCOS or type 2 diabetes. However, be sure to talk with your own diabetes health team before making changes in your diet.

Learn more South Beach Diet.

main Lifestyle page

Diabetes & Low Carbohydrate Diets
How to quit your low-carb diet & not bloat like a whale
(an article especially for those on low-carb diets that induce ketosis)

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Did You Know?

Low carb diets (LCDs) herald back as far as they 1800s? LCDs have been used for over a decade as part of an overall treatment plan for children with epilepsy because ketogenic LCDs can help prevent seizures.

The Eskimo-Style, Meat-Only Diet
(1829)

The Harvey-Banting Diet
(1862)

Water, water everywhere ... especially in your gut, feet, and legs when you go off your low-carb diet!

While low carb diets can take weight off fast, in fact, studies show a low-carb diet may be even more effective than other diets[1], they can also lead to dramatic, and rapid rebound weight when you go off them. Part of the problem is that truly low-carb diets deplete glycogen stores[2], which also leads to significant loss of water weight. But that typically only accounts for an average of 8-15 pounds. Still, going off your low-carb diet suddenly will result in gaining not only water weight back, but also fat as well.

This article will offer some tips on how to go off a low-carb diet safely, and with minimal rebound water gain.

"For every gram of carbohydrate stored in the muscle, assuming adequate water intake, 4 grams of water will be stored additionally. With a normal mixed diet, muscle carbohydrate stores are roughly 350 grams for a person with 65kg of lean body mass (19). At 4 grams of water per gram of carbohydrate, this is 1400 grams of water stored in the muscles. With super compensation to 16 grams per kg lean body mass, 1040 grams of carbohydrate can potentially be stored which would yield 4160 grams of water, almost a 3 fold increase. "[3]

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Page Updated 11/20/2006