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Nutrition & Dieting/Red meat spikes insulin?

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Question
Laurie
I am currently following a low carb lifestyle. A low carb diet, compared to low fat or low calorie, is the only thing that I personally find helps to lose weight. Less carbs means more meat though, and I am not a big meat lover. This time around I am not losing weight as fast as I used to. Is this because of my increased red meat consumption? I am reading that red meat actually spikes insulin. Other than that, it gives me gas and bloating. Would it be OK to eat more dairy or nuts or something to replace the red meat? Thanks!

Answer
Hi Bud.
I have no way to know why you aren't losing weight as quickly....sometimes we just have to give it time.
Perhaps you are drinking enough water this time and you were not doing that the last time. I would certainly not discourage you from drinking enough! But lots of early weight loss reflects water loss....while it feels good to see the numbers go down on the scale, it's healthier to stay hydrated and lose more slowly. This way you know its fat you are losing, and that's the goal.

Ideally, Dr. Atkins proposed a well-balanced  low-carb diet plan (as healthy as one can be while eliminating all fruits, whole grains, and most dairy!) It has morphed over the years to be interpreted as "all the meat and fat you want!" by low-carb dieters. But no health care professionals endorse that idea.

Try to find lower-fat meats such as fish, chicken, or lean cuts of beef and pork to include. Low fat cheese is a good source of calcium. While nuts are healthy sources of protein and minerals, fat calories add up quickly.

Find some professional guidance for the healthiest version of the low-carb diet you can plan and don't forget to include vegetables!
It's quite possible to slow your weight loss by taking in over 2000 calories each day from meat and nuts!

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Laurie Beebe, MS, RD, LD

Expertise

As a registered dietitian (RD)I am fully qualified to accurately answer questions regarding weight loss, including those from people with health conditions requiring dietary restrictions (diabetes, high blood pressure, high cholesterol, etc) who want to lose weight, or who have been advised to do so by their physician.

Experience

I have been a registered dietitian for over 30 years and have a certificate in Adult Weight Management through the commission on dietetic registration at Level 1 and Level 2. I am also trained in coaching through Coach U and currently work as a diet coach to help people lose weight the healthy way, through gradual habit changes.

Organizations
Academy of Nutrition and Dietetics (AND), Weight Management Dietetic Practice Group, Nutrition Entreprenuers, St.Louis International Coach Federation, Toastmasters

Publications
Livestrong.com, Glamour.com, Ezinearticles.com, Ehow.com, Today's Dietitian

Education/Credentials
Bachelor of Health Science from the University of Florida, 1983; Master of Science in Clinical Nutrition from Case Western Reserve University 1985; Certificate in Adult Weight Management 2006; CoachU core essentials grad 2007; Level 2 certificate in Adult Weight Management 2010.

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