Knowledge is power. When switching to a low-carbohydrate way of eating, you should learn as much as you can about it — not just the “how” but also the “why.” Below is a selection of free web resources that I have found helpful. This page is a work in progress; I will be extending and revising it. If you have suggests, please comment!
The focus of the resources in this section is the “why” of the low-carbohydrate approach. They cover basic science, history, politics and general principles. If you’re in a hurry, skip this section and to the next.
Atkins.com. Notable Research. This page summarizes many of the peer-reviewed studies that support the “Atkins Nutritional Approach” and low-carb diets in general.
Carpender, Dana. FAQ. Hold the Toast! Carpender is a diet-book and cookbook author who lost 40 pounds by going low-carb. Her blog’s FAQ stops short of laying out a diet (you have to buy her book for that), but does respond to many key questions, starting with “Is a low-carb diet for everyone?”
Low-Carb Health and Nutrition. This section covers the “nutritional basis behind cutting carbs, and how low-carb eating interacts with health issues such as diabetes.”
Sisson, Mark. Why Grains Are Unhealthy. Mark’s Daily Apple. Sisson is a fitness and diet guru in the “Paleo” mold, and the author of The Primal Blueprint. He writes a lively blog, going into detail on many topics; in this post, he presents the case against grains.
Taubes, Gary. The Soft-Science of Dietary Fat. Science, 2001. Taubes is an award-winning science writer. His work examines the health and weight-loss benefits of low-carb eating, but also attacks the fat phobia that has gripped America since the 1970s. In this article, Taubes argues that “the history of the national conviction that dietary fat is deadly, and its evolution from hypothesis to dogma, is one in which politicians, bureaucrats, the media, and the public have played as large a role as the scientists and the science.”
Taubes, Gary. What If It’s All Been a Big Fat Lie? New York Times, 2002. This article lays out the themes that he explores in more depth in his books Good Calories, Bad Calories and Why We Get Fat.
The links in this section are all to resources freely available on the Web. I’ll add a section on books later. The focus here is getting started with low-carb.
Atkins.com. Induction: What you can eat in this phase. This is just one of many pages on the Atkins website that provides dietary guidelines. The focus here is on the first. most restrictive phase of the Atkins Diet, Induction, which is a two-week jump-start into low-carb eating. The numerous, well-known books by Dr. Atkins and his colleagues provide additional information, but the website offers a great deal for free.
Attia, Peter. How can I lose weight? This section of Dr. Attia’s personal blog offers a clear, no-nonsense answer to the question posed by its title. The page links to his personal story of weight loss and nutritional education.
Eades, Michael R. Tips & tricks for starting (or restarting) low-carb Pt.I. and Pt. II. May-June 2011. Dr. Eades MD is co-author of the best-selling diet book Protein Power. In this blog post, he provides a primer for getting started. His bottom-line advice is “don’t be a wuss when you start your low-carb way of eating. Keep the carbs cut to the minimum and load up on the fat.”
Eenfeldt, Andreas. LCHF for beginners. Dr. Eenfeldt MD provides a clear, concise introduction to eating the low-carb, high-fat way — covering dietary advice, theory, tips, recipes and more.
Getting Started on a Low-Carb Diet. This section of About.com Low Carb Diets gets into many of the practical issues of starting and sustaining a low-carbohydrate way of eating. There is a lot of good advice here!
Lifestyle Medicine Clinic, Duke University Medical Center. Low-Carbohydrate Diet: Low-carb Menu Planning. This pdf file contains a three-page handout laying out a basic low-carb diet. It is similar to the example diet that Taubes provides in Why We Get Fat, but less detailed.
Stella, George. Get Started. Celebrity low-carb chef George Stella provides practical advice for carb-proofing your kitchen, examining food labels, and navigating the super-market. He provides great low-carb recipes, too.
Low-Carb Oriented Videos
You-Tube has thousands of free, relevant videos by low-carb experts and enthusiasts. Here are a few of my favorites.
Davis, William. Wheatlessness: A 21st Century Health Strategy. (The IHMC, September 2013, 1:09:20). Dr. Davis, author of Wheat Belly, explains the many health benefits of “removing this thing that never belonged in your diet anyway.” He responds to push-back from the “Wheat Improvement Committee” and other defenders of the grain, comparing their tactics to those of the tobacco industry a half-century ago.
Teicholz, Nina. The Big Fat Surprise. (TEDxEast, March 2014, 19:57). What’s wrong with our hypothesis about saturated fat, and where did it come from? Author Teicholz addresses these and other nutrition questions in this TED Talk based on her best-selling book of the same title.
Volek, Jeff. The Many Facets of Keto-Adaptation: Health, Performance, and Beyond (The IHMC, May 2014, 1:03:48). Dr. Volek, Professor in the Department of Kinesiology at the University of Connecticut, discusses carb-addiction and intolerance, how eating too many carbs blocks our ability to burn body fat, and how to eat a healthy, sustainable low-carb, high-fat diet.
Westman, Eric. The Science and Practice of Low Carb Diets (Duke University Office Hours, June 2012, 42:41). Dr. Westman, director of the Duke Lifestyle Medicine program, says that for two-thirds of Americans, the high-carb, low-fat diet is “the recipe for obesity.” He explains the low-carb approach and answers questions from the audience.