The World Health Organization (WHO) defines health as "a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity".   

Macronutrients are the nutrients that we use for energy to sustain vital functions such as breathing and heart function. They also provide fuel for everyday activity such as walking.  Macronutrients are divided into carbohydrates, proteins and fats.

In our culture, dieters are taught to use willpower and self-deprivation. Failure to lose weight or maintain weight loss is associated with traits such as weakness, lack of self-control, poor will power, poor motivation and hopelessness. But hunger and metabolic rate are not under conscious control.

When we consume any form of carbohydrate, our glucose (sugar) levels rise. When glucose levels rise, this triggers the release of a hormone (chemical messenger) called insulin. Glucose can move freely into some cells; however other cells such as fat cells and muscle cells need insulin to unlock the transporters (gates) that allow glucose to enter these cells.

TCR involves swapping out foods high in carbohydrates and replacing them with proteins and healthy fats, which provide an alternative energy source. Examples of high carbohydrate-containing foods incude bread, pasta, rice, cereal, cakes, pastry, couscous, oats, quinoa, farro, barley, potatoes, and most fruits.

“Keto flu” is a term used to describe the temporary flu-like symptoms some people experience when starting a ketogenic or low-carbohydrate diet. Keto flu is characterised by fatigue, headaches, nausea, irritability and potentially low mood..  The body is in metabolic shock after being reliant of carbohydrates as a main source of energy for so many years. It takes a few days for the body to learn how to switch to burning fat as fuel instead. The following strategies will help limit these symptoms.

Nutritional Ketosis vs Starvation States vs Diabetic Ketoacidosis - These are distinct metabolic processes and are characterised by the following table.

One particular concern that the medical community has about LC/ketogenic diets is the potential impact this might have on CV risk. Dr Laureen Lawlor-Smith gave a presentation at a previous Low Carb Down Under (LCDU) conference titled 'Cholesterol and the Low Carbohydrate/Ketogenic Lifestyle'. In this presentation, Laureen makes two important points that are reassuring in terms of LCWF changes and its impacts on cardiovascular disease:

When we switch our main energy source to proteins and fats, we undergo fat adaptation. This is a metabolic state where our bodies learn to burn fuel from fat instead of carbohydrates and results in appetite suppression, allowing for progression to intermittent fasting. Autophagy kicks in at about 16 hours of fasting. 

Injectable weight loss medications need to be used as a TOOL to help complement the metabolic and hormonal processes that are activated with LCWF.  They should never be prescribed as a primary means of treatment to support calorie restriction without carbohydrate restriction.

Nutraceuticals are food or components of food with demonstrated health benefits and are often used for the prevention or treatment of diseases.  There are a number of nutraceuticals that can support the implementation of dietary changes and improve well-being

What does a day on a LCWF diet look like? We’ve created a meal plan with a standard meal and a LCWF alternative.

Here are some suggestions and alternatives to help you implement a Low Carb Whole Food diet.