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Read More Low-carb California roll in a bowl

The following post Low-carb California roll in a bowl is republished from Diet Doctor by Rokas Cepulis Satisfy your sushi cravings without meticulous rolling or cutting - 8 grams of carbs.

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Read More Cooking video: Superfood salmon salad bowl

The following post Cooking video: Superfood salmon salad bowl is republished from Diet Doctor by Inger Swanberg This superfood salad is the ultimate throw-together meal for when time is precious, but you don’t want to skimp on nutrients.

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Read More Keto cauliflower mash with pancetta and sour cream

The following post Keto cauliflower mash with pancetta and sour cream is republished from Diet Doctor by Rokas Cepulis This savory side dish comes together in 15 minutes and has only 3 grams of carbs.

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Read More Quick keto pork stew

The following post Quick keto pork stew is republished from Diet Doctor by Rokas Cepulis Pork tenderloin, bacon, mushrooms, and green beans cooked in a creamy garlic sauce - 4 grams of carbs.

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Read More Cooking video: Low-carb hearty chicken and vegetable stew

The following post Cooking video: Low-carb hearty chicken and vegetable stew is republished from Diet Doctor by Amanda Akesson Blended cauliflower is the secret ingredient that turns tender chicken and vegetables into a hearty, creamy stew.

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Read More Weight loss and resting metabolic rate

The following post Weight loss and resting metabolic rate is republished from Diet Doctor by Samrachna Protecting your resting metabolic rate is an important aspect of healthy weight loss. Here’s how to improve your RMR.

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Read More 7 tips for navigating the holidays

The following post 7 tips for navigating the holidays is republished from Diet Doctor by Samrachna Here are 7 practical tips for how to keep to your low-carb diet as you navigate holiday stresses and social get-togethers.

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Read More Low-carb Philly cheesesteak soup

The following post Low-carb Philly cheesesteak soup is republished from Diet Doctor by Anna Olsson A warming soup with a melty cheese browned topping that sticks to your spoon as you dig in. Perfect for chilly days!

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Read More Cooking video: Keto goat cheese with blackberries and roasted pistachios

The following post Cooking video: Keto goat cheese with blackberries and roasted pistachios is republished from Diet Doctor by Kate Nordin This delicious oven-baked goat cheese dish wows as an appetizer or a dessert.

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Read More Low-carb almond butter and raspberry cups

The following post Low-carb almond butter and raspberry cups is republished from Diet Doctor by Rokas Cepulis Combine the delicious flavors of almond butter, raspberry, and dark chocolate for the perfect bite-sized, sugar-free treat.

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Read More ‘It’s a way of life for us now’

The following post ‘It’s a way of life for us now’ is republished from Diet Doctor by Samrachna

Elisia had tried the low-carb diet years ago and found it was very effective for a wide range of her health issues.

But eventually, she went back to her old, high-carb ways of eating and the health issues returned. 

When her husband, Greg, developed diabetes and was told he would never get off insulin, it was time to try again.

This time they did it as a couple, and together lost more than 100 combined pounds (45 kilos). Both of them experienced revitalized health and wellness, too.

“We can keep up with grandchildren and often have more energy than our children,” Elisia says.

“This lifestyle is incredibly easy and has improved our lives immensely. We only wish we had started it sooner.”

Elisia and Greg’s story has been lightly edited.

What’s your name, age, and where do you live?

We are Elisia (age 57) and Greg (age 63). We live in Columbus, Georgia.

How and when did you decide to do low carb or keto?

I, Elisia, started with South Beach and the Atkins diets while working as a nurse in cardiac rehab around 2013. The effects were amazing on my health, especially after just being diagnosed with fibromyalgia, osteoarthritis, and asthma. 

But eventually, I went back to my old ways. And with it returned the pain, mood issues, breathing trouble, and poor energy, plus GI issues.

My husband developed diabetes and was on insulin. His HbA1c was up to 14%! His doctor told him he would never get off insulin. 

So we started low carb again in 2018 to lose weight and improve our health. We went off and on the diet a few times. When we were on the diet his insulin needs quickly decreased, a few times to a scary low blood sugar. So it is really important to note that. He was not watching or decreasing his injections as I instructed (I am a nurse of 26 years). People have to know that.

Between the two of us, we lost more than 100 pounds (45 kilos). But most of all, our health improved. 

Now he is off insulin, his HbA1c is 6, and his health markers have improved. I have more energy, I am off my asthma meds, and I have less brain fog and pain!

It is a way of life for us now! We can keep up with grandchildren and often have more energy than our children.

This lifestyle is incredibly easy and has improved our lives immensely. We only wish we had started it sooner.

Did you have any health or weight struggles before going low carb or keto?

We both had extra weight and I had been a yo-yo dieter all my life. My highest weight was 210 pounds (95 kilos). I had fibromyalgia, arthritis, and asthma, which were affecting my well-being physically and emotionally. My blood pressure was borderline and I had severe reflux. 

My husband had diabetes and loved his ice cream and goodies, but always felt good. That was the problem. His highest weight was 204 pounds (92 kilos).

What were you eating before making this lifestyle change

We both loved rice, whole grain bread, and pasta. As a cardiac nurse, I cooked low fat and believed that grains were healthy — or so we thought. But I now realize that all that teaching and practicing for cardiovascular health and decreasing inflammation was wrong! Our own health journey is proof of that!

What does a typical day of eating and/or fasting look like for you now?

I make Greg a batch of keto coconut waffles weekly that he keeps in the freezer and just pops in the toaster every morning.

I drink black coffee with stevia. I just recently stopped using cream since I was overindulging and my weight loss stalled. 

During the week, we both eat a salad topped with tuna, eggs, meats, or bacon with homemade blue cheese dressing for lunch. We enjoy low-carb yogurt most days of the week. 

Snacks are low-carb beef sticks, cheese, or nuts.

Dinner consists of some meat, poultry, or fish with vegetables. We enjoy frothy almond milk with cinnamon and stevia after dinner, yum! 

I do intermittent fasting of 16:8 most days. My husband does not, but his blood sugar numbers are much better when he does. 

Our weekend meals vary and are usually only one or two meals a day on the weekends. 

We rarely eat out except when we travel and have to admit that we usually miss home-cooked low-carb meals.

In what ways has your health improved?

Now, I have minimal or no pain and brain fog. I enjoy having mental clarity. My breathing and mood have improved. In addition, my GI problems were resolved. My blood pressure is lower and I no longer need medication for reflux or asthma.

Greg’s neuropathy in his feet has decreased immensely and sometimes he does not experience it at all. His HbA1c is down and he no longer needs insulin. 

Both of our triglycerides are low and our HDL is high. Our weight and belly fat decreased. We both have improved energy.

What mistakes have you learned from on your journey?

Splurging and eating processed, high-carb food will increase cravings. Eating higher carbs is especially harmful in the beginning when you are not fat adapted.

I also believe it is best to limit products with nut flour and any sweeteners because, at least for us, these products increase cravings and limit success. Even sugar-free gum can increase cravings for me. 

Adjusting to a new lifestyle takes some work and the formation of new habits. We had many lapses in our diet but we kept listening to podcasts, reading books, following Diet Doctor, and learning new recipes and practices. In other words, we stayed focused, listened to success stories, and continued to learn. Getting started is always the hardest, especially in the first three days. I felt I needed to closely monitor my carb intake and drink my fluids while replenishing my electrolytes, especially sodium and magnesium.

Giving in to a temptation always required so much work to get back on track. We checked our blood sugar and ketones in the beginning. We now will indulge in keto/low-carb treats on special occasions.

Do you think exercise is necessary for success on low carb?

Getting outdoors and staying active is important, as is stretching and weight training, but it’s not needed for success. One will naturally increase movement and be motivated to do more as health improves. I believe one must first focus on food choices.

How did Diet Doctor help your journey?

We love so many things about Diet Doctor! 

But for us, the evidence-based health guides, podcasts, videos, success stories, and Facebook support group were most helpful. 

Our favorite recipes

Keto no-noodle chicken soup Made with healing bone broth, this keto chicken no-noodle soup with healthy cabbage is warm and comforting when it’s cold outside, when you’re fighting a cold, or you just crave a hearty soup!

Keto no-noodle chicken soup

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4g

Keto Italian cabbage stir-fry This keto Italian cabbage stir-fry is a super simple and easy to make keto meal. Dairy free and family friendly, the perfect weekday dinner.

Keto Italian cabbage stir-fry

9g

What are your tips for people starting low carb?

Eat real food when you’re hungry and do not fear fat for the first few days or weeks. At first, you want your cravings to diminish and then you will notice you don’t need to eat so frequently. When that happens you can eventually add intermittent fasting.

Plan your meals consistently and simply in the beginning, and limit treats and nut flour until you become more fat adapted. What you tend to overeat, you may need to limit, even if it is low carb or keto. For me that is cheese and nuts. I feel monitoring your carb intake is very important in the beginning. 

Magnesium supplements are important, along with extra salt. Salt is actually really good in coffee. 

Monitoring your ketones and blood sugar, at least when you start, assists you in understanding how your food choices affect these markers.

Final thoughts or takeaway?

This new low-carb lifestyle has improved so many lives! Food truly is medicine, which can be used to feed our bodies to obtain health and reduce illness, mentally and physically. We have discovered how good this lifestyle can make us feel. I fear for all the young people so dependent upon processed foods. 

Still, too many choose to rely on medicine and healthcare, but we need to first start with the basics, which include nutrition. It is very difficult for people to give up unhealthy food choices they enjoy. And so many have unfortunately formed many ingrained habits/memories around those choices that harmfully affect us metabolically in so many ways. However, once you start eating real food you realize what tasty food actually is. My low-carb chocolate treats are so much better than anything in the candy aisle.

As a nurse working in the hospital, I see much too frequently, orange juice, pancakes, and other non-nutritious carb meals served to our patients. We have a long way to go in effecting change in the medical team/community!

But with the help of Diet Doctor and many others out there trying to create change, we will get there!! 

Thank you for reading and good luck on your health journey!

Elisia and Greg, we love hearing about couples who have adopted the low-carb lifestyle together, and both experienced transformative results. Your stories will inspire others to try. It can be fun trying it with a partner and friend and seeing how you both do. Congratulations on your great results.

~Anne Mullens

‘Diet Doctor helped me feel good about the skin I’m in’

‘I feel the best I’ve felt for 25 years’

‘Heartburn and asthma disappeared, and so did 143 pounds’

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Read More Low-carb quichata

The following post Low-carb quichata is republished from Diet Doctor by Rokas Cepulis The flavor of a traditional Quiche Lorraine in frittata style. Heavenly cheesiness with only 8 grams of carbs.

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Read More Cooking video: Keto taco shells

The following post Cooking video: Keto taco shells is republished from Diet Doctor by Erika McKellar Homemade, crunchy, keto cheese taco shells with only 2 ingredients!

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Read More How to care about the environment and eat meat, too

The following post How to care about the environment and eat meat, too is republished from Diet Doctor by Samrachna

If you eat meat, does that mean you don’t care about the environment? Does it mean you are selfish or in denial about climate change or its potential impact on your children or grandchildren?

No, not at all. Shaming meat eaters by suggesting that they do not care about the environment is a common but overly-simplistic way to look at a complex, nuanced issue, says Dr. Bret Scher, Medical Director of Diet Doctor. 

“This is obviously such an important topic,” said Dr. Scher. “So it’s important to try to be a voice of reason in this field.”

In his recent DD news video, Dr. Scher delves into the details around the controversial topic of meat and the environment.

He notes that recent polls show that 40% of people in the US wrongly believe that animal agriculture is the top emitter of greenhouse gases. However, the Environmental Protection Agency website shows that agriculture as a sector contributes just 10% of all greenhouse gases. Other sectors such as transportation (29%), electricity generation (25%), industry (23%), and commercial and residential heating (13%) each contribute more.

“When you break up agriculture, animal livestock makes up only 4% of the total emitters in the United States with the rest [coming from] the use of fertilizer, growing rice, growing crops,” Dr. Scher notes. “So 40% of people think animal agriculture is the number one greenhouse gas emitter when it’s really just 4% of total greenhouse gas emissions in the US. That shows the strength of a reductionist, incorrect narrative, which is unfortunate.”

If you care about this topic, be sure to watch Dr. Scher’s 20-minute, in-depth video on the issue. As Dr. Scher notes, setting the record straight on emissions doesn’t mean we cannot produce our animal products in a way that is better for the animals, our health, and the planet. We can improve. This evolution can include regenerative agricultural practices that maintain soil health, store carbon in the ground, and reduce methane emissions. 

In the past, Diet Doctor has also published a three-part series on “The green keto meat eater” that delves into this controversial topic with more detail and evidence-based links.

Diet Doctor: The green keto meat eater: Part 1

Also last week, Dr. Scher recorded a news video about whether it is necessary for health and nutrition for everyone to eat plenty of fruits and vegetables. Click through for more information:

Diet Doctor news video: Do you need to eat fruits and vegetables?

If you are interested in reading more about the role of fruits and vegetables in healthy diets, read our evidence-based guide.

Diet Doctor: Do you need to eat fruits and vegetables to be healthy?

Each week, Dr. Scher creates two or three videos that review relevant or interesting scientific studies or controversial topics in the fields of nutrition, exercise, health, or disease. He carefully analyses the evidence, or researchers’ methods and findings. In doing so, he helps you better understand how to judge the quality of research and make informed decisions about your own health and wellness. 

You can find more of Dr. Scher’s news videos on the Diet Doctor Youtube Channel. Subscribe to the feed so that you don’t miss any of his videos.

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For more on how what can affect your insulin resistance, please check out our other guides:

Reverse your diabetes with low carb

Video For Diabetes Awareness Month, two DD News videos encourage you to reverse your diabetes with low-carb diets.

See you in the Metabolic Health Summit

News Diet Doctor’s CEO Dr. Andreas Eenfeldt and Medical Director Dr. Bret Scher to speak at the Metabolic Health Summit in May, 2022.

Is remnant cholesterol a better marker?

Video Dr. Bret Scher’s video examines whether remnant cholesterol is a better heart disease marker than LDL-cholesterol.

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Read More Diet Doctor Podcast #85 – The best exercise for health

The following post Diet Doctor Podcast #85 – The best exercise for health is republished from Diet Doctor by Ollie You can’t outrun a bad diet but exercise can still play an important role in your health and weight loss journey. But which type of exercise is best?

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Read More Vegan low-carb chocolate-dipped peanut butter cookies

The following post Vegan low-carb chocolate-dipped peanut butter cookies is republished from Diet Doctor by Rokas Cepulis Satisfy your sweet tooth with these low-carb peanut butter cookies dipped in chocolate - only 3 grams of carbs.

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Read More Cooking video: Cauli chicken Alfredo

The following post Cooking video: Cauli chicken Alfredo is republished from Diet Doctor by Björn Who needs pasta when you have this terrific recipe for the most delicious keto meal - only 6 grams of carbs.

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