How NOT to lose weight on a very low carb diet.

Answered on August 19, 2014
Created October 05, 2012 at 12:36 PM

Hi. I'm a type 1 diabetic (23 years) and have followed the Primal diet/lifestyle for just over a year. I've recently read Dr Bernsteins 'The diabetes Solution' and everything he says makes sense to me so ive started following it with a primal slant. Ive already seen improvement in blood glucose, so far so good. The primal diet improved my control but i want my blood glucose to be as good as healthy non-diabetics which means adhering to this strict protocol. My concern is weight loss. I'm currently 165lbs and 5feet 9 at around 13-15% body fat, so i'm in okay shape. The diest stipulates for breakfast i'm not supposed to have more than 6 grams of carbs, then 12 for lunch and 12 for dinner, so a total of 30 grams a day. Eating more carbs is NOT an option. It also means i can't eat a lot of paleo veggies that you'd take for granted, and no fruit. So the question is how do i NOT lose weight on this diet and at least maintain my current muscle mass? Thanks in advance. Greg.



on October 05, 2012
at 03:11 PM

Net carbs......

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2 Answers



on October 05, 2012
at 12:53 PM

Calories still matter. If carbs are not an option, then your choices are protein and fat. Too much protein can also be a problem for diabetics, as Dr. Bernstein mentions in his book. So you are left with fat.

Be sure to get enough protein, however - somewhere between 75-100 grams should be sufficient, maybe even a little more if it doesn't cause any blood sugar issues. Excess protein can convert to sugar via gluconeogenesis.

Use plenty of butter, coconut oil, etc., to acheive weight stability.


on October 05, 2012
at 02:48 PM

I'm not familiar with the particular diet protocol but I'm curious if the allowed carbs are actual carbs or net carbs. You might need to do some of your own calculations around the carbs that are comprised of insoluble fiber vs. sugar and starches so that you don't end up unnecessarily eliminating good veggies that don't have a big effect on your blood sugar.

I'm actually on a similar plan although I allow 40-50 carbs per day of mostly veggies and a small amount of fruit that I've tested to ensure it has very little effect on my blood sugar. I've also struggled with unwanted weight loss. It's really important to keep your fat levels high in order not to lose weight but also so that you aren't tempted to eat more carbs.

You might look into coconut cream because it has more fat than coconut milk. I pour it on/in everything. It is also important to buy fatty cuts of (grass-fed) meat rather than just lean cuts. Do you have some good recipes for braises or stews? It's easy to add quite a bit of fat there. You will have to be conscious of it, adding extra at every possible opportunity while you cook.



on October 05, 2012
at 03:11 PM

Net carbs......

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