Low-Carb Diet Myths: Separating Fact from Fiction

Debunking Misconceptions and Exploring the Benefits of a Low-Carb Lifestyle

For years, low-carb diets have been shrouded in misunderstanding, but when executed correctly, these eating plans can offer significant health advantages, including improved metabolism, enhanced energy, and better body composition.

Energy Sources: Carbs vs. Fat

The belief that carbohydrates are the sole source of energy is a widespread misconception. While the body can utilize carbs, it doesn’t require them. Once adjusted, the metabolism becomes highly efficient at using fat and ketones for fuel, especially during prolonged physical activity or periods of fasting.

“Fat is the body’s largest and most reliable energy reserve. When you train your metabolism to use it efficiently, you unlock a level of endurance and energy stability that carbs alone can’t offer,”

—Joel Bikman, Nutrition Executive

This metabolic shift also supports stable blood sugar and improved mental clarity. According to a recent study, individuals following a low-carb diet experienced an average of 10% increase in energy levels (Source: Health Journal 2024).

Defining “Low-Carb”

A low-carb diet doesn’t mean a no-carb diet. It involves reducing refined sugars and starches, not entirely removing carbohydrates. Most low-carb diets advocate for nutrient-rich carbs from sources such as leafy greens, cruciferous vegetables, avocados, and berries.

“A well-formulated low-carb diet isn’t restrictive — it’s refined,”

—Joel Bikman, Nutrition Executive

By focusing on fiber-rich, low-glycemic options, you gain the benefits of vitamins, minerals, and antioxidants without blood sugar spikes.

The Adaptation Phase: What to Expect

While some individuals may experience the “keto flu,” this is typically a temporary adjustment. As the body transitions from burning sugar to burning fat, symptoms like fatigue, brain fog, or irritability can occur for a few days. This reflects the metabolism recalibrating.

“Adaptation isn’t a sign something is wrong — it’s a sign something is changing,”

—Joel Bikman, Nutrition Executive

Adequate fat intake, hydration, and electrolytes can ease this period. Once adapted, most report increased energy, less hunger, mood stability, and clearer thinking.

Impact on Athletic Performance

Contrary to conventional wisdom, recent research, particularly in endurance sports, suggests a shift in perspective. While some athletes benefit from strategic carb use, many endurance athletes, like cyclists and ultramarathoners, report improved stamina and fat oxidation on low-carb or ketogenic approaches.

Fruit Consumption on Low-Carb Diets

This misconception arises from a misunderstanding of “low-glycemic.” While many fruits are high in sugar, not all are off-limits. Berries, such as raspberries, blackberries, and strawberries, are low in net carbs and packed with antioxidants. Other options like kiwi and melon can also be included, depending on your goals.

Low-Carb Diets as a Therapeutic Tool

Low-carb diets are not just a fleeting trend but are rooted in decades of scientific research. They’ve been shown to improve blood sugar regulation, reduce insulin levels, support weight loss, and enhance lipid profiles. The American Diabetes Association recognizes low-carb eating as a valid therapy for managing type 2 diabetes.

“The low-carb approach isn’t a passing trend,”

—Joel Bikman, Nutrition Executive

Simplicity and Satisfaction

Surprisingly, many find low-carb diets less restrictive than calorie counting. They naturally curb cravings and emphasize real, satisfying foods. When you’re not on a blood sugar roller coaster, eating becomes more straightforward and intuitive.

“It’s not about eating less,”

—Joel Bikman, Nutrition Executive

The Role of Meal Replacements

Joel Bikman and his team developed HLTH Code Complete Meal. These meal shakes are designed to aid in weight management, gut health, brain health, and the health of hair, skin, and nails.

HLTH Code Complete Meal features a balanced blend of protein, collagen, healthy fats, apple cider vinegar, probiotics, fiber, vitamins, and minerals, without added sugar or artificial ingredients.

“HLTH Code Complete Meal is based on research, not fads,”

—Joel Bikman, Nutrition Executive

Convenience and Benefits

These shakes are designed to promote a feeling of fullness and provide sustained energy for hours, while also being convenient and affordable. The shakes can be prepared quickly: mix two scoops of powder with 8 oz. of water. For general wellness, replace one meal daily, or up to two meals for weight loss.

Achieving Wellness with Low-Carb Approaches

According to Bikman, improving nutrition yields increased energy, better immune function, improved mental clarity, and improved gut health. He highlights that HLTH Code Complete Meal supports weight loss based on human metabolism studies and exercise.

Satisfaction Guaranteed

To help those interested in wellness and weight management, Bikman backs the HLTH Code Complete Meal shakes with a satisfaction guarantee.

Consider incorporating these principles into your diet to experience the potential benefits of a low-carb lifestyle.