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Entries in Low-Carb (26)


Why Low-Carbohydrate Eating Might be Right for You

Recently, a colleague and I attended a medical conference. This conference, I can assure you, was very different than most other medical conferences. And I mean that in a good way: discussions were based almost entirely on using low-carb nutrition strategies to improve patient outcomes. In fact, the few times prescription drugs were mentioned, it was in the context of these nutrition strategies allowing for medication reduction and elimination. Talk about healthcare cost-savings!

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How to Cut Your Carb Intake

Are too many carbs getting in the way of your fat loss?

Although most people know eating too many carbohydrates can negatively impact our health and waistlines, this simple recommendation is one of the hardest behaviors for many to implement on their weight loss journeys.

Perhaps you’re intimidated by this kind of fundamental dietary change. Maybe you’ve tried breaking up with carbs before with minimal to no success?

Whatever the current role of carbs in your diet or your past experience in trying to reduce them, the following tips can help you re-envision a lower carbohydrate lifestyle. Read on to learn simple and effective ways to reduce your carb intake for the long haul!


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"Low Carb" Living: What Can It Do for You? 

When you read the term “low-carb,” what comes to mind? 

Do you automatically flash to the Atkins Diet – the most popular, virtually no-carb “fad” diet that’s been around for nearly fifty years? Does it bring you back to those first dreadful weeks of your South Beach Diet foray?

Perhaps “low-carb” makes you think of portion control or boring meals of blandly baked chicken with a sad little iceberg salad topped with low-fat dressing.

If so, you might ask yourself - is this as good as low-carb gets? (Spoiler alert: the answer is no.) 



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Eat This, Not That: Healthier Carb Substitutes

Early in your healthy eating journey, it’s not uncommon to rely heavily on familiar foods - foods that you’re comfortable with and that happen to fit your new eating parameters.

Take a single day in your new eating routine, for example. At breakfast, scrambled eggs with a side of avocado are great tasting, familiar and filling. Grilled chicken salad works well for an at-work lunch. Baked tilapia with steamed broccoli make for a quick and easy dinner option that can be seasoned for added flavor. No doubt, that’s a healthy day of eating!

Extrapolate that day’s worth of healthy meals into a week or two (or a month), however, and you’re sure to run into “meat and veggie” burnout. (And you thought it was just you....)

If you find yourself pining for variety or missing your favorite foods,  stop now and release the guilt. (Doesn't that feel good?) You have so many more options than you might think! Are you ready for some new healthy menu choices? Check out these “eat this, not that” alternatives for instant mealtime inspiration. 


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Why Counting and Tracking Calories Does Not Work – Part 2

When I Googled the phrase “how to lose weight” on December 22, I got a return of 232,000,000 results. After reviewing every one of the links that came up…I’m just kidding. I didn’t look through them all. I scanned through the summaries of the first few pages of results that came up and saw a recurring theme. It was that weight loss was as easy as eating fewer calories than you burn each day. We discussed the flaws in this approach last week in the blog post Why Tracking and Counting Calories Does not Work – Part 1. In case you missed it, I recapped the post with the following points:

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An Interview with Bob Seebohar

Heart rate training is the basis of the way we design cardio programs at Life Time and has been for many years. We also believe in the importance of reducing carbohydrates and relying on a little more fat and protein in the diet for health and weight management. We were excited to meet Bob Seebohar a couple years ago. He is a dietitian who embraces the same nutrition concepts we do and the importance of training based on individualized cardio programs based on assessments like we offer at Life Time. What was most exciting with Bob was understanding how he was using the same nutrition and exercise principles we had been applying to people for general health and fitness, but he was using them on high-caliber athletes.

Over the past couple years, we’ve gradually introduced Bob to our personal training and dietitians teams in the way of education. We’re also going to feature Bob in a couple articles on the blog each month. As a way to introduce Bob to our readers, I thought it would be good to start with a written interview, where you can get a little background on Bob. Enjoy the interview and feel free to add questions and comments in the comments section below.

-- Tom Nikkola, Director of Nutrition & Weight Management

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Low-Carb vs. Low-Fat — What Does Research Show?

Written By Tom Nikkola - Director of Nutrition and Weight Management

The use of a reduced-carbohydrate diet is surrounded in myth and misunderstanding. Though carbohydrate reduction has been used in practice for more than a couple centuries, only over the past 50 to 60 years has it come under attack as being ineffective or even unhealthy. From personal experience, I know that even many supposed experts in health and fitness perpetuate false information about “going low-carb.”

To satisfy some curiosity as well as to put together a resource I can refer back to when needed, I summarized 14 random, controlled diet trials that compared reduced-carbohydrate diets to low-fat diets. You can download the PDF

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