Can I Drink Diet Soda On A Low Carb Diet

Can I Drink Diet Soda On A Low Carb Diet

Diet Soda on Keto | Gut Health | Fat Storage | Cravings | Insulin Response | Weight Gain | Keto-Friendly Drinks | Alcohol | Diet Coke and Ketosis | Conclusion | FAQ | References

There are a lot of confusing and unanswered questions about diet soda on keto.

Is diet soda bad for you? Is diet soda keto? What are diet soda vs. regular soda benefits? Does diet soda on keto help with weight loss? Why do obese people drink diet soda? And why do they consume incredible amounts?

Fortunately, I am bringing clarity to the topic in the following science-backed article.

So, you might have come here because you are sick of drinking plain water to support your low-carb high-fat ketogenic diet.

Therefore, diet soda seems to be a legit alternative – zero grams of net carbs, zero grams of protein, zero calories, and some sodium.

Can You Drink Diet Soda on Keto?

We are talking about synthetically colored carbonated water with artificial sweeteners and other synthetic additives. But non-caloric beverages without added sugar and carbohydrates are keto-friendly – is it that easy?

No. Therefore, I am going to have a more in-depth look at natural and artificial sweeteners to give you the top five evidence-based arguments why diet soda on keto is a bad idea

Moreover, I will propose keto-friendly-beverages you can drink instead. Finally, we will have a look on alcohol, diet coke, and ketosis.

1. Diet Soda on Keto Is Bad for Gut Health

Synthetic sweeteners in diet soda like aspartame, saccharin, sucralose, and others are known to alter your gut microbiome.

They are killing so-called "good" microbes while supporting the overrun of your gut microflora with harmful bacteria (Gundry et al. 2017).

Saccharin, sucralose, and also the natural sweetener stevia are known to change the composition of the gut microbiome (Ruiz-Ojeda et al. 2019).

According to research, a single package of the sucralose-based sweetener Splenda eradicates 50 percent of healthy gut microflora (Abou-Donia et al. 2008).

With this in mind, such a rise of "bad" gut microbes is causing an immunological reaction in the body resulting in fat storage and weight gain with diet soda intake.

Furthermore, there's been an additional artificial sweetener on everyone's lips recently called acesulfame potassium. So, what is acesulfame potassium?

It's the second artificial sweetener besides aspartame in coke zero, while diet coke only uses aspartame. Hence, acesulfame potassium is not the same as aspartame on keto.

Nevertheless, it's as sweet as aspartame and 200 times sweeter than table sugar.

But compared to sucralose, acesulfame K is just one-third as sweet. Given that it's more resistant to heat and acids than aspartame, does that make acesulfame potassium keto?

Certainly not. Instead, acesulfame potassium's side effects are dangerous and it isn't safer than other artificial sweeteners on keto.

Likewise, recent research revealed that acesulfame potassium also alters the gut microbiome. Additionally, it supports body weight gain (Bian et al. 2017).

And the nail in the coffin is that acesulfame potassium on keto might even affect your cognitive brain function (Ibi et al. 2018).

In short, acesulfame potassium is as bad for you as aspartame on keto.

While many people think diet soda supports weight loss, the opposite is true.

Gut Health – Summary

Artificial and natural sweeteners are changing your gut microbiome health for the worse. Consequently, diet soda is bad for you in general.

2. Sweet Taste Is a Fat Storage Signal

From a historical perspective, sweet taste used to be rare. Nature provided sweet taste in the form of ripe summer fruits and honey. Moreover, in medieval times, honey was the only sweetener.

Fruits and honey rich in fructose – a significant driver of insulin resistance in liver cells and obesity – could have been our Stone Age ancestors' ticket for survival.

If they found something sweet, nature made sure that humans ate it.

Not to mention that today's fruits are candy on a tree compared to their ancestral versions. For example, the apples of the middle ages (crap apples) were almost inedible, and wild strawberries used to be way smaller.

The first sugar cane plantations evolved in the days of the crusaders. Since it was a luxury good until the 19^th century, sugar was mainly used for medicine and rarely to cook.

Consequently, people didn't eat sweet dishes at all.

For hundreds of thousands of years, sweet taste was seasonal and of limited availability due to natural events.

Therefore, our bodies still realize it as an evolutionary signal for storing fat to survive wintertime. But thanks to artificial sweeteners and sugar, our bodies are experiencing an endless summer.

Since it disturbs its circadian clock, the 24/7 availability of sweet taste is comparable with a jet lag to the human body.

Besides the 24 hours based circadian clock, there's also one tied to the moon cycle representing a sense for seasons (Gundry et al. 2017).

Fruit season used to be vital for survival. But since evolutionary yesterday, we are disrupting the circadian rhythm.

Because we are consuming dietary fructose and sweetened drinks like diet coke all year round, we are gaining weight.

Body Fat – Summary

The sweet taste is an evolutionary signal to the body, stimulating fat storage to survive winter. Since it's not about sugar, non-caloric sweeteners are effectively promoting body fat.

3. Diet Soda Promotes Cravings on Keto

Did you ever ask yourself why we are so sensitive to sweetness and why it seems to be the most addictive taste? An excellent reason is that two-thirds of our taste buds are responsible for sweet taste.

The big caveat to the evolutionary sensitivity to sweetness is that not just sugar molecules but also those of artificial sweeteners bind to the tongue's receptors. In other words, diet soda makes our brain greedy for sweet taste.

Because compared to salty taste, sweetness has a positive feedback system. It's more likely to get you addicted. The more you consume, the more you crave.

If the brain awaits sweetness and therefore, glucose, but it gets non-caloric sweeteners, it overcompensates in more appetite and cravings for sweet food (Yang 2010).

Moreover, functional magnetic resonance imaging studies showed that sucralose does not fully activate the brain's reward center like glucose does (Smeets et al. 2005).

Consequently, the brain strives towards the full activation of the reward center, making it more likely to develop cravings and a bad habit of eating sweets.

With that in mind, researchers have also found that exchanging caloric beverages with diet soda does not lead to overall calorie reduction due to increased appetite (Bellisle et al. 2007).

Recently scientists at Yale University found that the intensity of sweetness indicates the amount of energy preserved in food to our brains.

Therefore, the signal representing nutritional value and the metabolic response can be confused by drinking diet soda.

Since a sweetened non-caloric drink can trigger a more significant metabolic response than a sugary beverage, diet soda on keto is a bad idea  (Veldhuizen et al. 2017).

Cravings – Summary

Artificial sweeteners are confusing our brains by only partially stimulating the reward center and fostering cravings for sweets. Furthermore, the metabolic response is irritated due to missing nutritional value in diet soda.

4. Even Coke Zero Raises Insulin Levels on Keto

Insulin, not calories or lack of physical activity, is the ultimate driver of obesity. With this in mind, it does not matter if food is raising blood sugar levels as long as it elevates insulin (Fung 2016).

Therefore, we need to have a look at the insulin response to artificial sweeteners. Sucralose doesn't bring any glucose or calories into your body, but it elevates insulin levels by 20 percent.

Likewise, other artificial sweeteners as well as natural sweeteners like stevia stimulate insulin (Pepino al. 2013).

Nevertheless, the common sweeteners aspartame and stevia almost don't have an impact on blood sugar levels. But they raise insulin more significantly than table sugar does (Anton et al. 2010).

Although diet drinks on keto may not bring any additional carbs, sugar, or even calories , they encourage your body to produce insulin. And the hormone induces weight gain.

Since diet soda raises insulin levels Coke Zero can affect ketosis, intermittent fasting, and promote weight gain thanks to the storage hormone.

A single diet coke might not kick you out of ketosis, but a significant amount can do.

Furthermore, diet coke on keto increases the risks of metabolic syndrome, strokes, and heart attacks.

Insulin – Summary

Non-caloric sweeteners can elevate insulin levels more than regular sodas. Consequently, you are promoting modern diseases and weight gain by drinking diet soda on keto.

5. Diet Soda Promotes Weight Gain on Keto

Here's a general question induced by statistical evidence. If diet soda is at least neutral in terms of weight gain, why did its consumption and obesity skyrocket in the last decades?

The University of Texas Health Sciences Center at San Antonio found that instead of supporting weight loss, the probability of weight gain with diet soda consumption increased by a mind-blowing 47 percent.

Dr. Sharon Fowler, who was leading the study, concluded that artificial sweeteners' side effect is the fueling rather than the mitigation of the current obesity epidemic (Fowler et al. 2008).

Moreover, the American Cancer Society aimed at demonstrating that diet soda fosters weight loss surveying 78,694 women during an epidemiology study.

But the outcome wasn't what they expected. Women consuming artificial sweeteners were significantly more likely to gain weight (Stellman and Garfinkel 1986).

And the list goes on. The Framingham Heart Study found that diet soda consumers are 50 percent more likely to develop metabolic syndrome (Dhingra et al. 2007).

Furthermore, the Atherosclerosis Risk in Communities Study (ARIC) showed a 34 percent higher incidence of metabolic syndrome for diet soda users (Lutsey and Steffen et al. 2008).

But artificial sweeteners don't just increase the risk of obesity.

The Women's Health Initiative Observational Study observed 59,614 women over 8.7 years. The outcome? Participants drinking two or more diet sodas per day faced a 30 percent higher risk of cardiovascular events (ACC 2014).

And that's consistent with a study conducted at the University of Miami, yielding a 43 percent increase in strokes and heart attacks for diet soda users (Gardener et al. 2012).

Do you see why diet soda on keto is a bad idea? Because there are heaps of evidence that it significantly supports weight gain and the risk of cardiovascular diseases.

Diseases – Summary

Diet soda isn't supporting weight loss at all. Instead, it fosters weight gain, diabetes, and strokes and heart attacks.

Keto-Friendly Diet Soda Alternatives

Since we have concluded that we shouldn't have diet soda on keto, it's time to come up with keto-friendly beverages as alternatives.

Moreover, the impact of alcohol and diet coke on ketosis is not apparent and often misjudged. Therefore, I have to tackle these topics for you in more detail.

What You Can Drink Instead of Diet Soda on Keto

It's not always easy to bring variety and flavor into drinks on a keto diet. Therefore, the following keto-friendly beverages are excellent for hydration and can even help to suppress hunger.

So here's a list of what you can drink on the keto diet and an intermittent fasting schedule without regrets:

• Water with a squeeze of lemon or lime
• Water with slices of oranges or cucumber
• Carbonated Water
• Mineral Water
• Black Coffee
• Black Decaf Coffee
• Green Tea
• Black Tea
• Oolong Tea
• White Tea
• Herbal Tea (check ingredients for sweeteners and fruits)
• Diluted Apple Cider Vinegar

And remember, all these beverages are keto-friendly as long as not sweetened and without milk. If you want to substitute milk and are not fasting, you can go for:

• Heavy Whipping Cream
• Gras-fed Butter
• Ghee
• Coconut Milk
• Coconut Oil
• MCT Oil

Moreover, you can also safely add cinnamon or nutmeg for flavor.

Additionally, here's a list of beverages that you might think are keto-friendly but aren't:

• Diet Soda
• Diet Coke
• Coke Zero
• Zero Drinks
• Energy Drinks
• Zero Energy Drinks
• Sugar-Free Energy Drinks
• Vitamin Water
• Vitamin Water Zero
• Protein Shakes
• Iced Coffee Drinks
• Smoothies
• Freshly-squeezed juices

Since separating the protective fiber in fruits from fructose and glucose can result in an insulin spike, "natural" juices are out. Moreover, a load of fructose contributes to insulin resistance and fatty liver.

Keto-Friendly Drinks and Alcohol

Alcohol on keto 🥃 can inhibit your liver from focusing on other metabolic tasks.

But if you want to have alcohol on rare occasions, keep your hands off cocktails 🍹.

Always prefer pure liquor with sparkling water over cocktails. In short, don't add fructose and glucose to the alcohol.

Wine 🍷 is more convenient since it contains less residual sugar than you might think if it's a dry white wine:

• Chardonnay
• Sauvignon Blanc
• Pinot Grigio

Nevertheless, I prefer dry red wine because of its many antioxidants. But how much red wine is healthy?

According to research, 3 ounces or 0.7 glasses of red wine yield lowest heart disease risk for women, while it's 6 ounces or 1.4 glasses a day for men (Corrao et al. 2000).

And the best time to drink red wine is with meals because it prevents blood pressure, glucose, and insulin levels from rising (Shai et al. 2007).

So, which red wine is dry and has the least sugar?

• Pinot Noir (2.3 grams carbohydrates, 0 grams sugar)
• Gamay (2.4g, 0g)
• Cabernet Franc, Merlot (2.5g, 0g)
• Cabernet Sauvignon, Syrah (2.6g, 0g)

Additionally, a wine app simplifies your life.

In contrast, beer 🍺 is a worse choice, since more carbohydrates accompany alcohol. If you still want to have a beer, pick quality over quantity.

For example, craft beer has higher quality ingredients and comes in smaller portions.

Although alcohol is traditional on many celebrations, keep the amount and time frame of consumption small. Therefore, start drinking water before overconsuming and feel better the next day.

Since I tested blood ketone levels a lot, the surprising bottom line is that pure alcohol doesn't impair ketosis as long as not combined with sugars, other carbs, or consumed excessively.

Will Diet Coke Kick Me Out of Ketosis?

Since we know that aspartame in diet coke raises insulin levels, it's not generally safe for keto (Anton et al. 2010).

Nevertheless, one single diet coke will not necessarily kick you out of ketosis if you're fat-adapted.

What does this mean in practice?

If there is an occasion where you have to choose between a single diet coke or regular coke, pick the diet coke. Similarly, a single coke zero is also less likely to kick you out of ketosis.

But if you overconsume on artificial sweeteners, you'll be kicked out of ketosis too. So let diet coke on keto be the exception – a single can if there is no keto-friendly beverage option.

Moreover, the negative impacts of diet coke on overall health and cravings might even outweigh the consumption of regular coke in the long run.

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Diet Soda Will Impair Your Progress on Keto

The bottom line is that diet soda on keto helps us to store fat more efficiently while endangering cardiovascular and gut health.

On top of that, diet drinks on keto promote cravings for sweets – no matter what kind of natural or artificial sweetener they use.

Yes, diet soda might have zero carbohydrates, sugar, and calories. But artificial sweeteners on keto can have the same negative impact as common sugar by triggering an insulin response.

Therefore, diet soda can break a fast.

Adding human-made synthesized chemicals to your diet to reduce carbs doesn't make sense for safety reasons, even in small amounts.

Diet soda vs. regular soda? The inconvenient truth is to go with real hydration that isn't a meal and won't break a fast.

Coffee and green tea are great choices since they stimulate metabolism and weight loss while reducing appetite. Carbonated mineral water is also viable and helps with noisy stomachs.

Want more flavor in your diet? A squeeze of lime or lemon, as well as slices of oranges or cucumbers, are excellent and safe choices.

Diet Soda on Keto FAQ

Can you drink diet soda on keto?

No, because even non-caloric sweeteners like sucralose and stevia trigger an insulin response, promote fat storage, and cravings.

What can I drink on keto diet?

Coffee ☕ and green tea 🍵 are great drink choices on keto since they stimulate metabolism and weight loss while reducing appetite. Carbonated mineral water is also viable and helps with noisy stomachs.

Does aspartame affect ketosis?

While aspartame doesn't have an impact on blood sugar levels, it can raise insulin more significantly than table sugar. Hence, it can kick you out of ketosis.

Will diet soda kick me out of ketosis?

A single diet soda might not kick you out of ketosis, but non-caloric artificial sweeteners in diet soda raise insulin levels. Therefore, large consumption of diet soda will kick you out of ketosis.

What is the difference between Diet Coke and Coke Zero?

The sweeteners in Coke Zero are aspartame and acesulfame potassium, while Diet Coke just contains aspartame. Instead of citric acid in Diet Coke, there's potassium citrate in Coke Zero.

Can you drink an energy drink while fasting?

No, you can't drink energy drinks while fasting intermittently, since even sugar-free diet drinks cause an insulin response. Hence, energy drinks can break your fast and are not keto-friendly.

References

A – Ga

Abou-Donia MB, El-Masry EM, Abdel-Rahman AA, McLendon RE, Schiffman SS. Splenda alters gut microflora and increases intestinal p-glycoprotein and cytochrome p-450 in male rats. J Toxicol Environ Health A. 2008;71(21):1415-29. doi: 10.1080/15287390802328630. PubMed PMID: 18800291.

American College of Cardiology. Too many diet drinks may spell heart trouble for older women, study suggests. ScienceDaily. 2014 Mar 29; Retrieved 2019 Oct 9 from www.sciencedaily.com/releases/2014/03/140329175110.html

Anton SD, Martin CK, Han H, Coulon S, Cefalu WT, Geiselman P, Williamson DA. Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levels. Appetite. 2010 Aug;55(1):37-43. doi: 10.1016/j.appet.2010.03.009. Epub 2010 Mar 18. PubMed PMID: 20303371; PubMed Central PMCID: PMC2900484.

Bellisle F, Drewnowski A. Intense sweeteners, energy intake and the control of body weight. Eur J Clin Nutr. 2007 Jun;61(6):691-700. doi: 10.1038/sj.ejcn.1602649. Epub 2007 Feb 7. Review. PubMed PMID: 17299484.

Bian X, Chi L, Gao B, Tu P, Ru H, Lu K. The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice. PLoS One. 2017;12(6):e0178426. doi: 10.1371/journal.pone.0178426. eCollection 2017. PubMed PMID: 28594855; PubMed Central PMCID: PMC5464538.

Corrao G, Rubbiati L, Bagnardi V, Zambon A, Poikolainen K. Alcohol and coronary heart disease: a meta-analysis. Addiction. 2000 Oct;95(10):1505-23. doi: 10.1046/j.1360-0443.2000.951015056.x. PubMed PMID: 11070527.

Dhingra R, Sullivan L, Jacques PF, Wang TJ, Fox CS, Meigs JB, D'Agostino RB, Gaziano JM, Vasan RS. Soft drink consumption and risk of developing cardiometabolic risk factors and the metabolic syndrome in middle-aged adults in the community. Circulation. 2007 Jul 31;116(5):480-8. doi: 10.1161/CIRCULATIONAHA.107.689935. Epub 2007 Jul 23. PubMed PMID: 17646581.

Fowler SP, Williams K, Resendez RG, Hunt KJ, Hazuda HP, Stern MP. Fueling the obesity epidemic? Artificially sweetened beverage use and long-term weight gain. Obesity (Silver Spring). 2008 Aug;16(8):1894-900. doi: 10.1038/oby.2008.284. Epub 2008 Jun 5. PubMed PMID: 18535548.

G – R

Gardener H, Rundek T, Markert M, Wright CB, Elkind MS, Sacco RL. Diet soft drink consumption is associated with an increased risk of vascular events in the Northern Manhattan Study. J Gen Intern Med. 2012 Sep;27(9):1120-6. doi: 10.1007/s11606-011-1968-2. Epub 2012 Jan 27. PubMed PMID: 22282311; PubMed Central PMCID: PMC3514985.

Gundry SR, Buehl OB. The Plant Paradox: The Hidden Dangers in "healthy" Foods That Cause Disease and Weight Gain. New York, NY: Harper Wave, an imprint of HarperCollins Publishers, 2017.

Ibi D, Suzuki F, Hiramatsu M. Effect of AceK (acesulfame potassium) on brain function under dietary restriction in mice. Physiol Behav. 2018 May 1;188:291-297. doi: 10.1016/j.physbeh.2018.02.024. Epub 2018 Feb 16. PubMed PMID: 29458115.

Lutsey PL, Steffen LM, Stevens J. Dietary intake and the development of the metabolic syndrome: the Atherosclerosis Risk in Communities study. Circulation. 2008 Feb 12;117(6):754-61. doi: 10.1161/CIRCULATIONAHA.107.716159. Epub 2008 Jan 22. PubMed PMID: 18212291.

Pepino MY, Tiemann CD, Patterson BW, Wice BM, Klein S. Sucralose affects glycemic and hormonal responses to an oral glucose load. Diabetes Care. 2013 Sep;36(9):2530-5. doi: 10.2337/dc12-2221. Epub 2013 Apr 30. PubMed PMID: 23633524; PubMed Central PMCID: PMC3747933.

Ruiz-Ojeda FJ, Plaza-Díaz J, Sáez-Lara MJ, Gil A. Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Adv Nutr. 2019 Jan 1;10(suppl_1):S31-S48. doi: 10.1093/advances/nmy037. PubMed PMID: 30721958; PubMed Central PMCID: PMC6363527.

S – Z

Shai I, Wainstein J, Harman-Boehm I, Raz I, Fraser D, Rudich A, Stampfer MJ. Glycemic effects of moderate alcohol intake among patients with type 2 diabetes: a multicenter, randomized, clinical intervention trial. Diabetes Care. 2007 Dec;30(12):3011-6. doi: 10.2337/dc07-1103. Epub 2007 Sep 11. PubMed PMID: 17848609.

Smeets PA, de Graaf C, Stafleu A, van Osch MJ, van der Grond J. Functional magnetic resonance imaging of human hypothalamic responses to sweet taste and calories. Am J Clin Nutr. 2005 Nov;82(5):1011-6. doi: 10.1093/ajcn/82.5.1011. PubMed PMID: 16280432.

Stellman SD, Garfinkel L. Artificial sweetener use and one-year weight change among women. Prev Med. 1986 Mar;15(2):195-202. doi: 10.1016/0091-7435(86)90089-7. PubMed PMID: 3714671.

Veldhuizen MG, Babbs RK, Patel B, Fobbs W, Kroemer NB, Garcia E, Yeomans MR, Small DM. Integration of Sweet Taste and Metabolism Determines Carbohydrate Reward. Curr Biol. 2017 Aug 21;27(16):2476-2485.e6. doi: 10.1016/j.cub.2017.07.018. Epub 2017 Aug 10. PubMed PMID: 28803868; PubMed Central PMCID: PMC5745144.

Yang Q. Gain weight by "going diet?" Artificial sweeteners and the neurobiology of sugar cravings: Neuroscience 2010. Yale J Biol Med. 2010 Jun;83(2):101-8. Review. PubMed PMID: 20589192; PubMed Central PMCID: PMC2892765

Can I Drink Diet Soda On A Low Carb Diet

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Low-carb diet and meal plan

Eating a low-carb diet means cutting down on the amount of carbohydrates (carbs) you eat to less than 130g a day. But low-carb eating shouldn't be no-carb eating.

Some carbohydrate foods contain essential vitamins, minerals and fibre, which form an important part of a healthy diet.

Here we'll explain what we mean by low-carb, what the benefits are of low-carb eating when you have diabetes, and share a low-carb meal plan to help you get started if this is the diet for you. We'll also explain how to get support to manage any potential risks, especially if you manage your diabetes with medications which put you at risk of hypos.

If you or someone you know is self-isolating, find out how to eat healthily whilst staying at home.

What's a low-carb diet?

But how low is low-carb? There are different types of low-carb diets. Generally, low-carb eating is when you reduce the total amount of carbs you consume in a day to less than 130g.

To put this into context, a medium-sized slice of bread is about 15 to 20g of carbs, which is about the same as a regular apple. On the other hand, a large jacket potato could have as much as 90g of carbs, as does one litre of orange juice.

A low-carb diet isn't for everyone. The evidence shows they can be safe and effective in helping people with type 2 diabetes manage their weight, blood glucose (sugar) levels and risk of heart disease in the short term.

But the evidence also shows they can affect growth in children, and so should not be recommended for them. And there is little evidence to show the benefits of this type of diet in people with type 1.

If you do decide to follow a low-carb diet, it's important to know all the potential benefits and how to manage any potential risks.

Low-carb meal plan

Our low-carb meal plan aims to help you maintain a healthy balance while reducing the amount of carbs you eat. Varying amounts of carbohydrate are shown each day to help you choose which works best for you.

It's nutritionally balanced, we've counted the calories for you, and it contains at least five portions of fruit and veg per day.

We've included the values of fibre and protein too to help you make sure you are meeting your nutritional requirements. We know lots of people in the UK aren't eating enough fibre, so it's important to try and include good sources in your diet every day.

Please note that the nutritional information and exact specifications for all meals and snacks is available in the linked recipes and the low carb meal plan (PDF 84KB).

Before you begin this meal plan

Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that's right for you.

Please speak to your diabetes health care team before making significant changes to your diet.

This is especially important if you treat your condition with insulin and diabetes medications that increase the risk of hypos (low blood sugar levels). Reducing your carbohydrate intake and changes to your body weight may mean your insulin and diabetes medication needs to be adjusted.

Important points about this meal plan

1. This meal plan has taken nutritional information from our recipes and the sixth edition of Carbs and Cals, unless otherwise stated.
2. A mix of whole milk and semi-skimmed milk has been used, but please use whichever you prefer. Any dairy alternative should be unsweetened and fortified with calcium.
3. These meal plans meet your recommended amount of fibre across the week.
4. This meal plan outlines daily food intake for one person, but it's still important to remember to drink regular fluids. This includes plain water, plain milk, and tea or coffee without added sugar.

Disclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs.

Monday

Breakfast: Baked eggs with two slices of rye bread

Lunch: Chilli bean soup with avocado salsa

Dinner: Mackerel tomatoes served with leeks and broccoli

Pudding: Apple strudel

Snacks: Greek yogurt, two satsumas, plain almonds, one apple

Milk: 225ml semi-skimmed milk

Tuesday

Breakfast: Porridge made with 30g porridge oats, 200ml almond milk, 40g blueberries and 10g pumpkin seeds

Lunch: Bang bang chicken salad

Dinner: Minced beef and vegetable filo pie

Pudding: 80g strawberries

Snacks: Avocado, brazil nuts, celery and peanut butter

Milk: 225ml semi-skimmed milk

Wednesday

Breakfast: Mushroom and spring onion omelette

Lunch: Butterbean paté with carrots, tomatoes and mini wholemeal pitta bread

Dinner: Aubergine and courgette parmesan bake with rocket, tomato and tinned kidney beans

Pudding: 80g melon

Snacks: One apple and peanut butter, one pear with almonds, natural yogurt and pumpkin seeds

Milk: 225ml semi-skimmed milk

Thursday

Breakfast: Summerberry smoothie

Lunch: Chickpea and tuna salad

Dinner: Chicken tikka masala and cauliflower pilaf

Pudding: Summer berry posset

Snacks: Greek yogurt, two satsumas, one orange, almonds, two oatcakes topped with smooth peanut butter

Milk: 225ml semi-skimmed milk

Friday

Breakfast: Baked eggs with two slices of rye bread

Lunch: Two slices of medium wholemeal bread with grated cheddar, vegetable oil-based spread, tomato and cucumber

Dinner: Grilled salmon steak with baked sweet potato, broccoli and cabbage

Pudding: Sugar-free jelly

Snacks: raspberries, melon, avocado, plain almonds

Milk: 225ml semi-skimmed milk

Saturday

Breakfast: Welsh leek rarebit

Lunch: Cauliflower and leek soup with 25g cheddar

Dinner: Butternut squash and borlotti bean stew

Pudding: Tinned peaches in juice

Snacks: One apple, 30g almonds, Greek yogurt, small pear and almonds, 60g pistachios with shells

Milk: 225ml semi-skimmed milk

Sunday

Breakfast: Omelette made with two eggs and milk along with 80g spinach, 80g mushrooms, 1tsp of vegetable oil, 25g grated cheddar. Pair with a slice of rye bread with 1tsp of unsaturated margarine

Lunch: Smoked mackerel on granary toast with 1sp of veg spread, rocket, tomato and cucumber.

Dinner: Greek homestyle chicken with broccoli and leeks

Pudding: 80g raspberries and 80g melon

Snacks: Low-fat Greek yogurt with almonds and pumpkin seeds, spicy roasted chickpeas, one small pear

Milk: 225ml semi-skimmed milk

Benefits of following a low-carb diet

One of the main benefits of following a low-carb diet is weight loss. For people with type 2 diabetes, this helps to reduce HbA1c and blood fats such as triglycerides and cholesterol. For people who don't have diabetes, losing weight can reduce your risk of developing type 2 diabetes, and a low-carb diet is one option to help you do this.

For people with type 1 diabetes

If you have type 1, the strongest evidence suggests that carb counting is the best way to manage your blood sugar levels. This means matching how much insulin you take to the amount of carbs in your meal, snack or drink.

There is no strong evidence that following a low-carb diet is safe or beneficial, which is why we don't recommend this diet for people with type 1 diabetes.

It is really important that you speak to your healthcare team for support to manage your insulin if you're considering a low-carb diet.

For people with type 2 diabetes

We know losing 15kg within three to five months will give people with type 2 the best chance of putting their diabetes into remission. Evidence tells us this is more likely if you are able to lose weight within 6 years of your diagnosis.

Finding a way to lose weight can also help you improve the way you manage your condition and reduce your risk of diabetes complications. There are different ways to lose weight, such as a low-carb diet - but there's no one-size-fits-all approach.

Find out more about weight loss and diabetes.

"I changed to a high-fat, low-carb diet and cut out sweet stuff altogether. Diabetes UK's website and an app for my phone really helped.

I lost around 12lbs (5.5kg) in my first week. When I returned to see the nurse after three months, my HbA1c was down to 42mmol/mol – it had been 51mmol/mol when I was diagnosed. The nurse thought she was seeing things.

I've now lost around seven-and-a-half stone (46.8kg) and my HbA1c level is 37mmol/mol."

- Paul's type 2 diabetes is now in remission.

However, there's no evidence that following a low-carb diet is any more beneficial in managing diabetes than other approaches in the long term, including a healthy, balanced diet.

Research suggests that the best type of diet is one that you can maintain in the long term, so it's important to talk to your healthcare professional about what you think will work for you. Another option is the Mediterranean diet, which is also linked to reducing the risk of heart diseases and stroke.

What to consider before following a low-carb diet

If you treat your diabetes with insulin or any other diabetes medication that puts you at risk of hypos, following a low-carb diet may increase this risk. Speak to your healthcare team about this so they can help you adjust your medications to reduce your risk of hypos. Your team may also support you to check your blood sugar levels more often.

"I make sure I balance out my diet with what suits my insulin, but with a bit of tweaking, most things can be persuaded to suit my insulin!

I won't eat a load of pasta with a side of garlic bread and not much else, because the carb load would be difficult to bolus for. But neither would I eat a completely carb free meal. It's all a question of balance, and a healthy diet is good for all of us, diabetic or not."

- Online forum user living with type 1.

Depending on the approach, following a low-carb diet may also lead to other side effects, such as constipation or bad breath.

Although these can be unpleasant, they are usually temporary and shouldn't be harmful in the long term. Speak to your healthcare professional if you're concerned about any of these.

It's really important to first reduce your carb intake from unhealthy sources such as sugary drinks, pizzas, cakes, biscuits, chips, white bread, fruit juices and smoothies.

And it is a good idea to get your limited carbs from healthy high-fibre carb foods, such as pulses, nuts, vegetables, whole fruits and whole grains. You can help make sure you're getting the calcium you need by including unsweetened milk and yoghurt in your diet too.

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Low Carb Diã©Ta Fã³Rum

Source: https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/meal-plans/low-carb

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Macronutrients For A Low Carb Diet

Macronutrients For A Low Carb Diet

What is a Low Carb Diet?

With Atkins, you will choose food, not calories. While quantity plays some role, it's far more important to know what your body does with what you eat. The Atkins way satisfies the body, creating greater energy, a steady fat burning metabolism, and less stored fat. Many carbohydrates are really just complex sugars, and when there is too much sugar in your bloodstream, your body stores it as fat. A low carb diet focuses on limiting carbohydrates to help the body burn fat instead of sugar for fuel. This results in you feeling more satisfied and creates more energy, a higher metabolism, and less stored fat.

What does it mean to live a Low Carb Lifestyle?

Introduction to the Atkins^® Low Carb Diet & Types of Low Carb Diets

After limiting his patients' intake of sugar and carbohydrates, Dr. Atkins, a well-known cardiologist, observed that eating right—not less—improved his patients' health, contributed to weight loss, and reduced chronic health issues. Over the last 45 years, mounting evidence has supported Dr. Atkins' low carb diet findings.

Who is the Low Carb Diet For?

A low carb diet is for anyone* who wants to improve their health! There are many different types of low carb diets, and not everyone's body responds the same way to every method. The key is finding a match for your body and metabolism. Whether you are looking to lose weight, maintain a healthy lifestyle, are just starting out with your low carb lifestyle, or you have previously been unsuccessful on other diets, there is an Atkins plan for you.

*Consult your physician before starting any diet plan

Why is Atkins Different?

Atkins 20^®, Atkins 40^® and Atkins 100™ low carb approach is designed to "flip the body's metabolic switch" from burning carbs to burning fat. Unlike other low carb diets, Atkins gradual carb introduction limits blood sugar and insulin spikes, which helps avoid hunger and cravings that can result in overeating and weight gain. And not only is Atkins easier to follow than some other low carb diets, with you also get more food choices and a better balance of protein, macronutrients, healthy fats, and fiber. Independent peer review published studies have demonstrated that the low carb Atkins Diet improves health markers for heart disease, insulin resistance, diabetes, among other health benefits.

Why is Atkins different from other low carb diets? Compare here!

		Low Calorie	Keto	Mediterranean	Paleo
Optimal Protein	Yes	No	No	No	No
Easy to Follow	Yes	No	No	No	No
May Help Control Blood Sugar Levels	Yes	No	Yes	Yes	Yes
Avoids Processed Foods with Added Sugars	Yes	No	Yes	Yes	Yes

Atkins

Optimal Protein

Easy to Follow

May Help Control Blood Sugar Levels

Avoids Processed Foods with Added Sugars

Low Calorie

Optimal Protein

Easy to Follow

May Help Control Blood Sugar Levels

Avoids Processed Foods with Added Sugars

Keto

Optimal Protein

Easy to Follow

May Help Control Blood Sugar Levels

Avoids Processed Foods with Added Sugars

Mediterranean

Optimal Protein

Easy to Follow

May Help Control Blood Sugar Levels

Avoids Processed Foods with Added Sugars

Paleo

Optimal Protein

Easy to Follow

May Help Control Blood Sugar Levels

Avoids Processed Foods with Added Sugars

Want an in depth look at how Atkins stacks up?

See More »

Not Sure Where You Fit?

Choosing the right plan will depend on your weight loss goals, your current weight, and your lifestyle. Answer a few questions using this guide to get started.

Customize Your Plan

Types of Low Carb Diets

• Atkins 20®

  • More than 40 pounds to lose
  • Waist over 35″ (women) or 40″ (men)
  • Pre-diabetic or diabetic*

• Atkins 40®

  • Less than 40 pounds to lose
  • Wider variety of food choices
  • Breastfeeding with goal of gradual weight loss
  • Pre-diabetic or diabetic*

• Atkins 100™

  • Want to live a healthy lifestyle and maintain my current weight
  • Wider variety of choices
  • Breastfeeding with goal to maintain weight*
  • Pregnant*

* Consult your physician before starting any diet plan

What to Eat on a Low Carb Diet

The Atkins 20 plan consists of four low carb phases, with gradual increased carb intake for each phase. Depending on your needs, you will start in the phase that allows you to find the ideal carbohydrate balance for weight loss or maintenance. Although each phase has its own specific eating requirements, Atkins dieters are encouraged to eat an array of delicious and healthy food options to maintain and change their eating habits as they progress through the phases.

Atkins 20 Low Carb Diet Works in Phases

Phase 1

Phase 1 Acceptable Foods

In Phase 1 (Induction), your starting point is 20 grams of net carbs a day. During this phase you can enjoy low carb foundation vegetables, proteins, healthy fats, and 4 ounces of hard cheese. Never starve yourself or go more than 3-4 hours during the day without eating. Familiarize yourself with the acceptable foods list, plan ahead, and drink plenty of water!

Phase 2

Phase 2 Acceptable Foods

Phase 2 is about balancing your diet and maintaining your momentum from Phase 1. Your net carb intake will increase and your list of acceptable foods will grow to include berries, melon, cottage cheese, yogurt and other full-fat dairy, and more. The goal in this phase is to reintroduce a variety of carbs to continue your healthy weight loss in a way that is sustainable.

Phase 3

Phase 3 Acceptable Foods

Phase 3 is designed for fine-tuning your low carb diet to maintain your weight loss and new healthy lifestyle. In this phase, you will introduce small amounts of starchy vegetables, fruits and grains, noting which foods contribute to new cravings or slowed progress, then scaling back if needed. Phase 3 lasts until you reach and maintain your target weight for a full month.

Phase 4

Phase 4 Acceptable Foods

Phase 4 is also known as Lifetime Maintenance, and for good reason. This is not so much a phase as it is about continuing your new healthy, low carb lifestyle and saying goodbye to on-again, off-again diets for good. The acceptable foods in this phase are the same foods you have already been eating, as long as you maintain your weight.

Learn more about Atkins 20 »

Atkins 40 Low Carb Diet Is About Eating Right, Not Less

Atkins 40 is an easy low carb diet plan for those with less than 40 pounds to lose. You start by eating 40 grams of net carbs, 4 to 6-ounce servings of protein and 2 to 4 servings of fat per day. As you approach your weight loss goals, you start to increase your carbohydrate intake. By offering flexible eating options and a variety of food choices, it is simple to follow and easy to lose weight on Atkins 40 from day one.

Learn more about Atkins 40 »

Atkins 100 is the Easy and Effective Low Carb Lifestyle

Atkins 100 is an easy low carb plan based on portion control and eating 100g net carbs per day. If you want to live a healthy lifestyle and maintain your current weight, want the widest variety of food choices are breastfeeding with the goal to maintain your weight* or are pregnant*, Atkins 100 could be a great fit for you. With Atkins 100 you can enjoy a range of food that you choose from. From protein, healthy fats , lots of veggies to whole grains and starchy vegetables , there is an extensive list of food to plan your meals around while maintaining a healthy weight and feeling satisfied.

* Consult your physician before starting any diet plan

Learn more about Atkins 100 »

Foods to Eat

Lower Sugar Fruit

Naturally occurring sugars found in many fruits are perfectly acceptable. Low sugar fruit such as berries, cherries, and melon have many health benefits and are packed with vitamins, minerals and antioxidants.

Complex Carbohydrates

Not all carbs are created equal. Eat more of the good carbohydrates, such as those found in foundation vegetables, legumes, and unprocessed high fiber whole grains, and less of the bad (carbs that are refined and highly processed) to avoid added sugars and weight gain. The best kinds of carbs are those that do not raise blood sugar quickly or too high, but provide a lot of nutrition.

Fiber Rich, Nutrient Dense Vegetables

Unprocessed, whole foods like vegetables are essential to your low carb diet. Foundation vegetables are a rich source of vitamins, minerals, antioxidants, and plant compounds which protect against cancer, heart disease, inflammation, and other illnesses. Additionally, carbohydrates from vegetables are a dietary source of fiber.

Foods To Avoid

Sugar

Living low carb means avoiding foods with added sugars such as processed cookies, cake, candy, pastries, and soft drinks. Eating more nutrient-dense, whole foods instead of those with added sugars will help you stay on track with your low carb diet.

Simple Carbohydrates

Simple carbs are also filled with hidden sugars that can lower your energy and impede your weight loss progress. Simple carbs include many processed carbohydrates and can be found in juices, breads, cereals, dried fruit, to name a few.

Starch

Starchy foods to avoid include many simple carbs like bread, pasta, and rice as well as potatoes, french fries, chips, and corn. Some low starch vegetables may be added back into your low carb diet in later phases as you approach your target weight.

Recipes and Meal Plans

Thinking About Getting Started?

With several free weight loss guides, tools, carb trackers, 1,600+ low carb recipes, and a community to cheer you on, getting started—and sticking—with Atkins has never been easier.

See Our Tips & Tricks

How Low Carb Recipes Support a Healthier Lifestyle

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Follow these tips to get your best night's sleep and learn why sleep is an essential component of any healthy lifestyle.

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Post Pregnancy Weight Loss Tips & Meal Ideas

Lose weight the healthy way without depriving yourself of delicious and satisfying food with these post pregnancy tips and meal ideas.

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14 Tips for a Low Carb Holiday

These Atkins healthy holiday tips will help you maintain your low carb diet without missing out on enjoying delicious holiday food.

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Road Trip Low Carb Snack Ideas

Use these snack suggestions and tips for living low carb on-the-go and making your road trip enjoyable for everyone.

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Learn more about the Atkins lifestyle in our blog »

Benefits of a Low Carb Diet

The Benefits of a Low Carb Diet

Weight Loss*

1. You may lose weight and keep it off
2. Many have been shown to burn fat instead of sugar for more energy
3. Eat a nutritious diet that has been shown to balance your metabolism.

* The average person can expect to lose 1-2 lbs. per week. Results may vary. Weight loss is influenced by exercise, food consumed and diet.

Mind

1. May improve mental clarity and memory
2. May reduce headaches and migraines
3. Has been shown to boost brainpower
4. Could reduce the number of seizures suffered by people with epilepsy

Overall Health

1. May reduce risk factors for heart disease, insulin resistance, and diabetes
2. Could reduce markers of inflammation and other chronic health issues
3. Has been shown to improve cholesterol profile
4. May improve digestion issues such as indigestion

Lifestyle

1. May increase your energy throughout the entire day
2. Has been shown to make you feel full and satisfied
3. Could reduce cravings

Get Started on Smarter Weight Loss »

Does a Low Carb Diet Work?

Overwhelmingly, yes!

A typical diet reduces calories, but is still high in carbohydrates (and sugar). Many people on a low calorie diet constantly cycle between sugar highs and lows, leaving them more fatigued and hungry and without any weight loss. With a low carb diet like Atkins, limiting your carbohydrates means your body steadily burns fat for fuel, which contributes to higher, consistent energy levels throughout the day, allowing you to reach weight loss and weight maintenance goals. Learn to eat right, not less with Atkins.

With Atkins, you're not just choosing meals, you're choosing a community and lifestyle.

Get Inspired by Success Stories

Men's Low Carb Weight Loss Success Stories

Women's Low Carb Weight Loss Success Stories

Macronutrients For A Low Carb Diet

Source: https://www.atkins.com/low-carb-diet

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Can You Eat Pistachios On Low Carb Diet

Can You Eat Pistachios On Low Carb Diet

Photo Courtesy: @ww_us/Twitter

Unless you're a child, you've probably heard cautionary tales from your doctor about the dangers of high cholesterol. It has been linked to heart-related conditions such as atherosclerosis and an increased risk of heart attack or stroke. Cholesterol is a critical component in evaluating your heart health, so if your doctor has ever ordered blood work for you as part of a routine exam, it probably included information about your blood cholesterol levels.

If you aren't familiar with how cholesterol works, it is a waxy substance that moves through your bloodstream to different parts of the body that need it to form new cells. Although your body must have a certain amount of cholesterol, the liver already produces all the cholesterol you need, which means that consuming foods with high amounts of cholesterol could cause excess cholesterol to build up in your blood vessels and cause blockages. To minimize this risk, it's important to keep your LDL (low-density lipoproteins) low and your HDL (high-density lipoproteins) high. You can usually accomplish this by eating a low cholesterol diet and getting plenty of exercise.

For most people who don't have hereditary conditions that cause high cholesterol, dietary changes can help lower bad cholesterol (LDL) levels and increase good cholesterol (HDL) levels. Meal plans that focus on heart health, such as diets recommended by the American Heart Association and the National Heart, Lung, and Blood Institute, will generally help improve cholesterol levels.

These eating plans focus on reducing saturated fats to no more than 5% to 6% of your daily calorie intake and trans fats to zero or at least very minimal levels. This generally means eating very little red meat and avoiding dairy products made with whole milk, such as many cheeses. Instead, your meals should include plenty of heart-healthy poultry, fish and nuts for protein as well as whole grains, fruits and vegetables. Fish containing high levels of omega-3 fatty acids make the best option.

Only healthy oils like vegetable oil should be used and only occasionally. The amount of cholesterol consumed in a day should not exceed 200 milligrams. Incorporating foods with high levels of soluble fiber into your diet is also a great choice. High-fiber diets have reduced cholesterol levels by up to 10% in some people. Sodium has been linked to high blood pressure and is another ingredient to limit when choosing your foods.

Cooking Practices for Lowering Cholesterol

Cooking meals to help lower your cholesterol doesn't have to mean serving boring, unappealing dishes with no flavor that no one in your family will enjoy. When you cook with whole ingredients and healthy fats and minimize sodium, you can prepare recipes that are delicious and satisfying that also promote good heart health.

When you cook meat, start by minimizing the amount of saturated fat by selecting the leanest cuts and trimming off any visible fat. Broil, roast or bake meats instead of frying them, preferably using a pan with a rack that separates the cooking meat from the fat drippings. For poultry, always remove the skin and remember that chicken and turkey have less fat than duck and goose. Ironically, the best fish options include oily fish that are high in omega-3 fatty acids, such as salmon and trout. Processed meats like bologna and hot dogs should always be avoided.

Sheet pan cooking is one simple example of creating a complete meal using a single pan filled with ingredients that are baked in the oven. Simply choose a lean meat like chicken breast or wild-caught salmon, cut it up into bite-sized pieces and place it on a baking sheet sprayed with a vegetable-based cooking spray. Add chunks and slices of onions, bell peppers, red potatoes, broccoli, asparagus, green beans and other fresh vegetables. Sprinkle a little extra-virgin olive oil on the vegetables and season with your favorite salt-free seasonings. Bake at about 400 degrees Fahrenheit for about 20 to 30 minutes until the meat is fully cooked and the vegetables are tender.

Eating Fruits and Vegetables to Lower Cholesterol

Doctors recommend adding a wide variety of fresh fruits and vegetables to your diet for many reasons, including controlling cholesterol levels. However, vegetables boiled in a pan on the stove without the addition of delicious bacon fat may not hold a lot of appeal for your family. Try a different approach with vegetables by cooking them in a small amount of healthy oil — 1 to 2 teaspoons for about 4 servings — with your favorite salt-free seasonings added to boost the flavor.

Fruits are delicious served fresh, but they can also help you cut cholesterol in some recipes. Try using pureed or mashed fruits in muffins, cakes and cookies in place of oil. It cuts the saturated fat content and gives the sweets a whole new enhanced flavor profile. Cooked apples in muffins and mashed bananas in banana bread are great examples.

Eating Whole Grains to Lower Cholesterol

When the goal is heart health, whole grains serve the body much better than refined grains like white flour and white rice. When eating breads and grains in your diet, it's easy to make some simple replacements that still taste delicious. For example, swap whole grain breads for other breads, including many wheat breads, which aren't automatically whole grain. Use brown rice in recipes instead of white and choose a whole grain or veggie pasta instead of traditional pasta.

Plant Sterols and Supplements for Lowering Cholesterol

Sterols are natural substances found in plants that help lower cholesterol levels in the blood by blocking the absorption of cholesterol. LDL cholesterol levels could be reduced by 5% to 15% simply by adding 2 grams of plant sterols to your diet. They occur naturally in fruits, vegetables, nuts, legumes and other plants and are sometimes added to other products like orange juice and margarine.

Certain other ingredients and supplements could help lower your cholesterol, although the results aren't always consistent. Artichokes, barley, blond psyllium and oat bran could possibly reduce total cholesterol and LDL cholesterol. Flaxseed, soy protein and green tea may reduce LDL cholestrol. Taken as a supplement, niacin could possibly reduce LDL cholesterol and increase HDL cholesterol. Garlic has been a popular option for lowering cholesterol for a while, but its success has not been proven. Another supplement, red yeast rice, could be dangerous due to naturally occurring lovastatin and should be avoided.

Resource Links:

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/diagnosis-treatment/drc-20350806

https://www.heart.org/en/health-topics/cholesterol/about-cholesterol

https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia

https://www.heart.org/en/health-topics/cholesterol/prevention-and-treatment-of-high-cholesterol-hyperlipidemia/cooking-to-lower-cholesterol

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol-lowering-supplements/art-20050980

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192

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Can You Eat Pistachios On Low Carb Diet

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Low Carb Low Fiber Diet Plan

Low Carb Low Fiber Diet Plan

• Facts
  • Low-fiber diet facts
• What Is It?
  • What is a low-fiber (low-residue) diet?
• Who Is It For?
  • Who is a low-fiber diet plan for?
• 15 Foods to Eat
  • List of 15 foods to include in a low-fiber diet plan
• Foods Not to Eat
  • Drinks and foods that are not on low-fiber diet plan
• Center
  • Low-Fiber (Low-Residue) Diet Center
• Comments
  • Patient Comments: Low Residue Diet
  • Patient Comments: Low Fiber Diet - Managing Symptoms
• More
  • Find a local Gastroenterologist in your town

Low-fiber diet facts

• Readers Comments 1
• Share Your Story

A low-residue diet includes foods that are low in fiber.

• A low-residue diet is a low fiber diet with added restrictions that are designed to reduce the amount of stool in the large intestine.
• A low-residue diet is a temporary eating plan with the goal of "resting" the bowel.
• Low-residue diets may be prescribed during flares of inflammatory bowel disease (Crohn's disease and ulcerative colitis) before or after bowel surgery, when tumors or narrowing of the intestine exist, or for other conditions.
• Examples of foods on a low-residue/fiber diet include:
  • White bread with no nuts or seeds
  • White rice
  • Well cooked vegetables without skin or seeds
  • fresh fruit like bananas, cantaloupe, honeydew, and watermelon
  • Eggs
  • Fish
  • Poultry
  • Dairy products
• A low-residue diet also restricts foods that increase bowel activity, and make the stools looser. These foods and drinks should be avoided, for example:
  • fruit juices like prune juice
  • bran cereals
  • legumes
  • corn
  • leafy vegetables
  • popcorn
  • cheese
• Those on a low-residue diet need to avoid foods high in fiber and whole grains and foods that contain nuts or seeds.
• Fatty foods that increase stool bulk should also be avoided
• Having fewer and smaller bowel movements may help relieve symptoms including abdominal pain and cramping, bloating, and gas formation.

When Should You Call a Doctor about Abdominal Pain?

Some doctors suggest that if you have a "less serious" cause of abdominal pain you likely won't need to see a doctor if the symptoms resolve in about 24 to 48 hours. For example, if you have viral or bacterial food poisoning, have had discomfort, but aren't dehydrated.

If you have a chronic problem that occasionally causes abdominal discomfort, most doctors suggest you contact the person treating you for the problem for an appointment or prescription (refill). However, if you have serious abdominal pain, other symptoms or problems, call 911 or go to the nearest Emergency Department to get immediate medical care.

What is a low-fiber (low-residue) diet?

A low-residue diet is a diet that is designed to "rest" the bowel. It is a type of low-fiber diet with added restrictions. A low-residue diet is not a diet plan to follow regularly. It is advised for some people for the short term during a flare of inflammatory bowel disease here is intestinal narrowing, before or after bowel surgery, and other conditions for which it is useful to reduce the amount of stool in the intestines.

The food we eat is digested so that the body can extract the nutrients it needs to function. What's left over is "residue" or undigested food that passes through the colon (large intestine), and is eliminated as stool or feces. A low-residue diet limits fiber and other substances with the goal of reducing stool volume. This results in fewer and smaller bowel movements, potentially relieving symptoms of bowel diseases that can cause inflammation, such as abdominal pain and cramping, bloating, and gas formation.

QUESTION

Bowel regularity means a bowel movement every day. See Answer

Who is a low-fiber diet plan for?

• Readers Comments 5
• Share Your Story

In disease and conditions in which the colon has the potential to be inflamed, a low-fiber diet may "rest" the colon. The low-residue diet limits the amount of work the colon has to do in forming feces because most of the content of the diet is absorbed and less waste is required to be eliminated. Since there is a reduced quantity of stool, the time it takes to pass through the length of the colon is increased, resulting in smaller, less frequent bowel movements.

Low-fiber diets are often recommended for patients with a number of different conditions, including the following:

• Flares of inflammatory bowel disease, either Crohn's Disease or ulcerative colitis
• Vowel tumors
• Inflamed bowel due to radiation or chemotherapy treatments
• Before or after bowel surgery, or before colonoscopy
• Inflammation or narrowing of the bowel

In the past, individuals with diverticulosis or irritable bowel disease syndrome (IBS) might have been prescribed a low-residue diet; however, current recommendations now suggest that a high fiber diet might be of more benefit in these conditions. Special diets may be prescribed during flares of acute bowel inflammation (as with diverticulitis), but a high-fiber diet is generally recommended for people with the diverticular disease as this has been shown to be protective for the development of diverticula.

Any diet like this one that restricts certain foods may also be responsible for the decreased intake of important minerals and vitamins. Calcium, potassium, folic acid, and vitamin C supplements may be required with a low-fiber diet.

Individuals on a low-fiber diet will want to limit their fiber intake to 7-10 grams per day. Read food labels carefully. Most food packaging will list the amount of fiber on their label.

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List of 15 foods to include in a low-fiber diet plan

• Share Your Story

Examples of low-residue foods include the following:

1. White bread with no nuts or seeds
2. White rice
3. Refined cereals and pasta
4. Vegetables, without skin or seeds that are well cooked
5. Fresh fruits including ripe bananas, cantaloupe, apricots, honeydew, papaya, peach, plums, and watermelon
6. Canned fruits without seeds or skin like applesauce or pears
7. Lean, tender, ground, or well-cooked meats
8. Eggs
9. Fish
10. Poultry
11. Dairy products like milk and yogurt
12. Fats such as vegetable oils, salad dressings, margarine, and creamy peanut utter
13. Decaffeinated beverages
14. Clear juices without skin or seeds, like apple or cranberry
15. Strained vegetable juices

Drinks and foods that are not on low-fiber diet plan

• Share Your Story

A low-residue diet encompasses more than eating less fiber. In addition to decreasing the amount of fiber, individuals eating a low-residue diet also should try to restrict foods that increase bowel activity, and make the stools looser. Examples include dairy products and fruit juices such as prune juice that do not have pulp fiber, but do stimulate the bowel.

SLIDESHOW

Digestive Disorders: Common Misconceptions See Slideshow

Medically Reviewed on 12/19/2019

References

"Low-Fiber, Low Residue Diet." Northwestern Memorial Hospital. <http://www.nmh.org/ccurl/84/948/lowfiber-diet07.pdf>.

Low-Residue/Low Fiber Diet. UPMC. <http://www.upmc.com/patients-visitors/education/nutrition/pages/low-residue-low-fiber-diet.aspx>.

Tarleton, S., et al. "Low-residue diet in diverticular disease: Putting an end to a myth." Nutrition in clinical practice: official publication of the American Society for Parenteral and Enteral Nutrition 26.2 (2011): 137-142.

Low Carb Low Fiber Diet Plan

Source: https://www.medicinenet.com/low_residue_and_low_fiber_diet/article.htm

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