The Primal Blueprint is generally considered a low-carb way of eating, especially in contrast to the Standard American Diet and the like. We’re not anti-carb. My Big-Ass Salad is a huge bowl of carbs from vegetables, after all. We’re selective about the sources of our carbs and generally mindful about how many we take in.
Given that, readers always want to know the “right” way to incorporate carbs. Which carb sources? How many? When? How often?
The Primal Blueprint Food Pyramid and Carb Curve provide answers to the first two questions. The latter two… well, those are more complicated.
I’ve written about these topics many times, but the questions keep on coming. Today I’m going to try to condense the main points into one post. I’ll touch on some issues you’ve raised in the comments of recent posts, too.
In truth, I keep getting questions because there are so few definitive answers about the optimal way to incorporate carbs in your diet. Underlying hormonal and metabolic health, activity level, and lifestyle variables to make it impossible to make across-the-board recommendations. Few studies address these issues, and those that do always use standard high-carb diets in their manipulations.
The best I can do is explain the logic behind different strategies and encourage you to experiment. As with so many things, it might take time to discover which strategies work best for you.
Even after publishing several books and hundreds of articles that draw upon the science of ketosis and low-carb living, I keep researching, thinking, revisiting, and discussing the underpinnings of ketosis. My writing partner, Brad Kearns, and I maintain a running dialogue on all things keto. The latest conversation revolved around two very common questions or “problems” that keep coming up in the ketogenic community: why am I getting low ketone readings?
It’s a fair question. Why do some people on a keto diet register high ketones while others eating the same way register low numbers?
I won’t offer definitive answers fit to etch into stone. I will offer my exploration of the research, some educated speculation, and actionable advice you can ruminate on. And by all means get back to me with your take on the questions and my explorations, please. Dialogue is essential to understanding.
One of the more common questions we get in the Keto Reset Facebook community is, “How do I break through a weight-loss plateau?”
Stalls are frustrating. You’re cruising along on your Primal or Primal + keto diet, and then all of a sudden, you hit a wall. Let’s be clear: this is a totally normal and expected part of the weight loss process. Weight loss is never linear. There are always downs, ups, and flat spots.
In fact, if you’ve been losing weight for a while, and then you stall out for a week or two, I wouldn’t even consider that a plateau necessarily. Your body might keep losing weight on its own if you give it time and don’t stress about it. Still, I get it, you’re eager to kick-start the weight loss again.
While some keto or low-carb proponents claim fiber is useless at best and actively harmful at worst, I come down on the side that says fiber is probably helpful for most people. Some folks have persistently better responses to low- or no-fiber keto diets, and I won’t argue with that—I’ve seen it happen and I’ve read the studies where de-emphasizing fiber can actually improve constipation, for example.
I’ll just say that I have an opposite reaction, and, most importantly, I know most of my readers love eating a variety of plant foods that also happen to contain a ton of great nutrients in addition to fiber.
For this week’s edition of Dear Mark, I’m answering three questions from readers. First, is the reduced protein efficiency in older adults due to inactivity, or is it something inherent to the aging process, or both? Second, how does a person know if they’ve actually “earned” any carbs? Does everyone on a keto diet earn carbs by virtue of exercising, or is there more to it? And finally, how can a hardgainer with a packed schedule all week long and limited gym time maintain what little muscle mass he’s managed to gain?
Let’s find out:
As you and millions of other people embark on new dietary journeys, you’re going to hear a ton about calories.
“Calorie counting is everything.”
“If you aren’t counting calories, you won’t lose weight.”
“Just eat less calories than you expend.” For one, it’s “fewer.” Two, that’s not the whole picture.
These statements aren’t wrong exactly, but they offer an overly simplistic picture of the relationship between weight loss and calories. They ignore context. And context is everything, especially when you’re talking about calories and weight loss.
Most people (even many scientists) believe that the body composition challenge is a relatively simple equation: to lose weight you must reduce calories (either eat less or burn more), to gain weight you must add calories (eat more or burn less), and to maintain weight you keep calories constant (eat and burn identical amounts). Calories in over calories out.