This week's episode is all about non-ketogenic, low carbohydrate dietary patterns (spoiler alert - we’re covering ketogenic diets next week!). We review some popular low carbohydrate approaches such as The Zone Diet, Atkins, South Beach, and more - discussing the history and general principles of each, what health benefits have been shown, things to watch out for when following low carb eating patterns, and how to follow them in a healthy way.

This is the fifth episode in our 8 part series all about helping you "Find your Food Fit" - a plan for how to structure your every day eating in a way that fits with your lifestyle, preferences, health goals, budget, and more. It provides practical advice to help you understand the basis for these different eating patterns, how to do them, and how they benefit health.

If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/nuchihealth⁠. I'd also like to thank my friend, Robert, for my artwork this week.

Additional resources:

Zone diet resources:

https://zoneliving.com/

https://zoneliving.com/pages/all-ebooks-download

South Beach:

South Beach books on Amazon

Atkins website:

https://www.atkins.com/

Find a registered dietician near you:

https://www.eatright.org/find-a-nutrition-expert

Registered dietitian focused on pregnancy and/or breastfeeding:

https://www.eatright.org/find-a-nutrition-expert?AreaOfExpertise=Pregnancy%20and%20Breastfeeding

Timestamps:

(00:00:18) Episode introduction

(00:03:07) Important terms defined: Carbohydrate types, low carbohydrate ranges

(00:08:48) Effects of carbohydrates on glucose and insulin, functions of insulin, insulin resistance

(00:13:46) Net carbs and “water weight”

(00:17:53) Low carbohydrate diets

(00:18:38) The Zone Diet

(00:24:23) Atkins and South Beach

(00:23:52) The Slow Carb Diet

(00:36:49) Low carbohydrate diets summary

(00:38:11) Health benefits of non-ketogenic, low carbohydrate diets

(00:50:07) Potential short-fall nutrients of low carbohydrate diets

(00:54:19) Side effects of low carbohydrate diets

(00:57:56) Contraindications of low carbohydrate diets

(01:01:22) Closing

ABOUT US:

Welcome to the Nuchi Health Channel! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years.

My YouTube channel and podcast through Nuchi Health are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health!

If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @nuchihealth on: Instagram, Threads, X (Twitter), Facebook, TikTok, and LinkedIn.

Please also visit us on our website - www.nuchihealth.com - where you can learn more and sign up for our free monthly newsletter! See our website for important disclaimers regarding use of the information from the Nuchi Health Podcast and our YouTube channel: www.nuchihealth.com/disclaimers and https://nuchihealth.com/terms-and-conditionsThis week's episode is all about Plant-based dietary patterns: how to follow a plant-based diet, the potential health benefits, how to deal with nutrient short-falls and side-effects, practical considerations and more.