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Sure, the Walker Diet (and low carb dieting in general), is proving its effectiveness, but you may still be hesitant. After all, no matter how many success stories you hear, you'll still have questions or concerns. But whether you're curious about what foods are "allowable" or "forbidden," your exercise options, or the safety and science behind low carb dieting, we're here to address these concerns.
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What is low carb dieting?
A diet low in carbohydrates allows you (in theory), to eat tasty stuff, in portions large enough to fill you up, and still lose weight. Basically, the low carb philosophy is this: Reduce your carbohydrate (carb) intake (white flour, white rice, sugar, etc.), and increase your intake of high quality protein sources (meat, fish, beans, etc.). For more information on Dr. John Walker's 3-step approach to dieting click here.
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Why is low carb preferable to other forms of dieting?
The low carb revolution began over 30 years ago, with the groundbreaking efforts of Dr. Robert Atkins, a pioneer in the field of weight reduction using low carbohydrate diets. Since then, Dr. Atkins' research and work has helped hundreds of thousands of people reduce and maintain their weight.
And with these efforts came the publication of countless studies and research demonstrating the benefits of a low carbohydrate diet. Recent studies published in the New England Journal of Medicine have shown that a low carbohydrate diet is superior to a low-fat diet for weight reduction. Research presented at the annual meeting of the American Association of Obesity Research indicates that people following a low carb diet lose more weight than people on a low-fat diet, even if they consume up to 300 extra calories per day.
Low carb diets also have several beneficial effects on cholesterol, including reduction in LDL ("bad" cholesterol) and an increase in HDL ("good" cholesterol). This diet may also be beneficial for those with diabetes, as it may improve the control of their blood sugar (glucose) levels.
Plus, low carb diets have been found to be easier to stick to, with less hunger and cheating. With these diets, you eat satisfying portions of foods that you like, and you are even encouraged to snack!
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Is the Walker Diet for everyone?
Walker Diet products are designed for virtually everybody. Because these products are so healthy, they can be used as regular diet substitutions. Walker Diet the shakes contain no sugar, have superior amounts of protein, and contain more fiber, vitamins, and minerals, compared to many breakfast cereals! Diabetics or high cholesterol patients can also use these products, although they should continue to monitor their glucose and lipid levels, respectively.
However, the diet is not advisable for kidney disease patients, unless under the strict supervision of a physician, as the high protein levels may be dangerous. And, you should consult your physician before beginning this program as you would any weight-loss or weight-maintenance program.
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Is low carb dieting safe?
You may have heard that low carb diets are not safe. Nothing could be further from the truth. In fact, if followed properly, a low carb diet can be heart-healthy. A study published in the Canadian Journal of Physiology and Pharmacology (Nov. 2002) showed reductions in total cholesterol, LDL ("bad") cholesterol and systolic blood pressure. This supports prior studies that have come to the same conclusion.
You may also have heard that low carb diets are not healthy for long-term use. A study published in the Cleveland Clinic Journal of Medicine (November 2002) reviewed approximately 50 studies that used low carbohydrate diets for weight reduction. No credible scientific evidence that this approach was detrimental to someone's health was found.
Another common criticism is that high protein diets cause decreases in bone density. A Danish study published in the journal Obesity Research showed no adverse effects on bone mineral density after 6 months of a high protein, low carb diet. So, if any of you were unsure about the safety of low carb diets, rest assured, they are safe. They are also effective, and they are much easier to follow than low fat diets.
A Little Science…
But why do these diets work so effectively? To understand this, we need to cover some basic biological facts.
Refined carbohydrates are the enemy, and insulin is the assault force. The consumption of refined carbohydrates increases blood sugar. The body responds to this by producing insulin, a hormone secreted by the pancreas that keeps blood sugar (glucose) under control. Insulin slows down the process of lipolysis, in which fat is prevented from being mobilized for energy. If your insulin level is high, you don't use stored fat.
The other function of insulin is that it turns on the chemical pathway in the liver that produces cholesterol. When a high insulin level turns this enzyme pathway on, you make more "bad" cholesterol, and it shows up in your blood. Low carbohydrate and insulin levels keep your cholesterol within acceptable levels. Lower insulin levels are also associated with a rise in the "good" cholesterol, HDL. In addition, low insulin levels may also reduce or prevent other health problems, such as "Syndrome X," which is associated with high blood pressure, diabetes and other problems.
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What is the Walker Diet, and why is it more beneficial than traditional low carb diets?
The Short Story: Better Taste, Lower Price, Superior Ingredients.
The Long(er) Story: According to Dr. John Walker, the founder of the Walker Diet, the problem with Dr. Atkins' diet is that he allows you to eat too much fat and salt. Many types of fat are not healthy over a long-term period. Studies have shown that diets high in saturated fat may lead to increased risks of heart disease and various forms of cancer, including breast and colon. The type of fat you ingest makes a difference. Plus, excess sodium may impede weight reduction and promote hypertension.
Over the years, Dr. Walker modified his approach based on available food supplements, nutritional products, and any additional readings. There is now an incredible variety of low carb products available to help you to change your eating habits. It has never been easier to follow a low carb diet. And, the Walker Diet provides all of the advantages of a low carb diet, while paying special attention to your health and convenience.
Dr. Walker believes that you shouldn't have to suffer on his plan, and he states: "This diet allows you to actually eat more -- 5 times per day." Eventually, you'll be able to eat all of your favorite foods (although in moderation). "I believe that the key to successful weight loss is to keep it simple and treat yourself."
And indeed, this diet, known as "The Healthy Low Carb Lifestyle™," is constructed around convenience. It emphasizes lower-fat foods and "food replacements," with much less "bad" cholesterol (LDL) such as shakes and bars. It's also rich in high levels of fiber, whey and soy -- all of which contribute to good health. The products are formulated with the best protein sources, and provide a complete spectrum of vitamins and minerals, in their proper forms and amounts. He also believes that by using the right kind of nutritional supplements, you can promote more rapid weight reduction, while improving your overall health.
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What are some realistic goals with this plan?
At the annual meeting of the American Association of Obesity Research, there was some new research presented that gave low carb dieters some very good news. It has now been proven that people following a low carb diet lose more weight than people on a low-fat diet. And this is true even if low carb dieters consume up to 300 extra calories per day.
According to Dr. Walker, if followed correctly, low carb dieters usually lose 2 to 3 pounds in the first week. And within the first 2 weeks, losing 4 to 8 pounds is not unusual. However, these figures are not set in stone, and results may vary. Certain factors – such as how strictly you follow the diet, how much and what you drink, and your level of exercise – all play a role.
With the Walker Diet (and any other diet), it is vital to set realistic goals. You should first decide how much weight you actually want to lose. It is also helpful to identify your reasons for losing this weight. Do you have health worries? Are you trying to fit into your clothes? Do you want to get in shape for a sport or the beach? With clear and attainable goals, you will have the proper motivation to stay committed to the weight loss and maintenance processes.
Another helpful idea is to set an overall goal for total weight reduction. For instance, you may want to lose 30 pounds in 6 months. This averages out to 5 pounds per month – a very attainable goal. By setting the interim and overall goals, you can assess your progress over time, and make sure you are staying on track. But don't expect to lose 30 lbs in 1 or 2 months; it is very unlikely to happen (and it's dangerous!).
Writing your goals down is also very smart, as seeing them in print makes it more real and powerful. But here's something very important to remember – if you don't succeed as fast as you would like, don't lose heart! Weight management is not an easy goal.
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Will I have to starve myself or give up my favorite foods to lose and maintain weight loss on this plan?
No. In fact, Dr. Walker believes that you shouldn't have to suffer on his plan, and he states: "This diet allows you to actually eat more -- 5 times per day." And eventually, you'll be able to eat all of your favorite foods (although in moderation). "I believe that the key to successful weight loss is to keep it simple and treat yourself."
With "The Healthy Low Carb Lifestyle™," everything is constructed around convenience. This diet emphasizes lower-fat foods and "food replacements," such as shakes and bars. It's also rich in high levels of fiber, whey and soy -- all of which contribute to good health.
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Does John Walker, M.D., have the necessary knowledge and experience to create a better low carb dieting approach?
Dr. John J. Walker is a specialist in Gastroenterology at High Point Regional Health System in North Carolina. After a lifetime of difficulty in controlling his weight, he decided to come up with his own plan. Over the last 6 years, he refined this plan, incorporating his own findings with the best of what was already existing.
Dr. Walker has been using this approach with his patients, and he says that the results have been impressive. "People are losing weight, decreasing cholesterol and triglyceride levels, and improving the health of their liver. In many cases, their bowel function improves and they get more energy," he states. "In general, many of them just feel better. And that is really what medicine is all about."
For a more in-depth background, click here for Dr. Walker's triumph over his weight,
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What are the health benefits of the Walker Diet? Are there other "perks" to expect?
It has never been easier to follow a low carb diet. And the Walker Diet provides all of the advantages of a low carb diet, while paying special attention to your health and convenience.
As we previously discussed, research studies have demonstrated the benefits of a low carbohydrate diet. Various studies have illustrated the healthful benefits of low carb diets on the heart, the bones and on cholesterol. And, research indicates that low carb diets are superior to low-fat diets for weight reduction, with those following low carb plans losing more weight than people on a low-fat diet, even if they consume up to 300 extra calories per day.
As for the Walker Diet, one of its chief factors is that it offers a healthier alternative than traditional low carb plans. "I encourage good, low-fat sources of protein, and ask that you make informed choices about the type of fat that you eat, and that you eat good fat," says Dr. Walker. "I make use of the convenience foods available that are healthy. I also believe that by using the right kind of nutritional supplements, you can promote more rapid weight reduction, while improving your overall health."
In addition to fiber aiding weight loss, a diet high in fiber can reduce risk of some diseases. Dr. Walker paid careful attention to ensuring that Walker Diet products contributed to meeting daily fiber needs. Most of us do not get enough fiber in our diet. The National Cancer Institute, along with the U.S. Department of Agriculture, have recommended consumption of 20g to 35g of dietary fiber. It is estimated that men and women in this country between the ages of 19 to 50 typically consume only 12g to 17g of fiber daily. In a study published in the prestigious journal Lancet, the participants with the highest intake of fiber had a 27% reduction in the risk of developing colon/rectal adenomas, which are benign tumors that can frequently lead to cancer.
Another exciting bit of news is found in an article published in the Archives of Internal Medicine. This study was "meta-analysis," which is a review of good quality studies that all have the same purpose. The study's authors looked at a total of 10 studies performed in the United States and Europe. The studies focused on the types of foods people ate, and concentrated on the amount of fiber that they consumed. What they found was extremely important. Their study revealed that for every 10 grams of fiber consumed per day, the risk of heart disease was reduced by 14%. Furthermore, this same 10 grams of fiber also resulted in a 27% decrease in the risk of dying from heart disease.
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What is the "blueprint" for successfully following the Walker Diet?
In order to have success in any project, including weight reduction, it is essential to have a plan or "blueprint" before you start. Here are a few tips that may help your weight reduction plan achieve its goals, while helping you set up your own blueprint.
Click here for this "blueprint" to effectiveness.
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Are there phases to the Walker Diet, and if so, what are they?
Basically, there are three main phases for the Walker Diet: Rapid Reduction, Continuing Reduction, and Maintenance.
Rapid Reduction
Minimizing or eliminating carbohydrates promotes the most rapid weight reduction, and that's why Rapid Reduction is the first step. If followed correctly, in this phase you will achieve your quickest -- but not all of -- your weight reduction. This is the "tough" part of your lifestyle change, but you can still eat lots of tasty food and low carb vegetables. For this phase, it is crucial to follow the rules, but after 2 to 4 weeks, you will have lost a good portion of your weight. We discuss the plan and provide a variety of delicious meal options in greater detail on this page: Getting Started: Rapid Reduction.
Continued Reduction
In this phase, the weight loss continues, but at a slower pace. Here, we will reintroduce some healthy carbs and try and "retrain your brain" on how to look at food. You can stay on Continued Reduction for as long as you need to, in order to help you achieve your weight reduction goal(s). But you will be allowed more variety, and you can combine foods. This phase, along with delicious meal options, is discussed in greater detail here: Continued Reduction.
Maintenance
This is the final phase (and that means for life). Here, you determine what you can eat, while maintaining your weight. Yes, you can eat anything you want -- for a limited time in limited quantity. You still have to make good choices, and the keys will be moderation and timing. In the Maintenance Phase, you keep track of your weight, and if you start to gain, you cut back on the carbs. Remember, food is a great pleasure and is to be enjoyed. These ideas are discussed in greater detail, along with a variety of meal options, on this page: Maintaining Low Carb For Life.
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What behaviors, foods or habits should be enforced or avoided for this plan to succeed?
The Walker Diet has been developed for ease and convenience, but there are a few sacrifices you'll have to make – at least for the immediate future. And, you're going to have to start exercising, if you haven't already been doing so. For more information about such topics as exercise, alcohol and breathing (that's right), click here.
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Are supplements encouraged for Walker Diet participants?
Here's a basic fact: your body needs certain nutrients, such as vitamins and minerals, to process your food. The most important nutrient may be chromium, which is a key mineral in helping to stabilize blood sugar. While too much chromium can be detrimental, having enough is equally critical to help optimize your metabolism. You also need the right amount of B vitamins to promote optimal metabolism.
Equally important is consuming the right antioxidants to decrease the oxidative stress caused by the production of free radicals. If you look at the scientific evidence, there is overwhelming support for the use of antioxidants to help prevent certain diseases, such as cardiovascular disease and stroke.
Also, some nutrients, such as selenium, have been shown to decrease the risk of certain forms of cancer. An excellent choice for those on a low carbohydrate diet is a high quality multi-vitamin designed to work with a low carb diet and supply your daily vitamin and antioxidant needs.
Another important supplement is essential fatty acids. These are critically important to the body for the nervous system, and to promote the health of other cells in the body. The Walker Diet EFA Formulation supplies you with all of your daily needs for essential fatty acids.
There is also a very unique fatty acid that has been shown to promote weight reduction and the retention of lean muscle mass. Several studies, including those done in patients with diabetes, have shown that people taking one gram of Conjugated Linoleic Acid (CLA) with each meal had decreases in the amount of body fat, and retention of lean muscle when placed on a calorie-restricted diet. CLA has also been investigated for its anti-cancer properties.
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Should I exercise/continue to exercise while on the Walker Diet?
Like we mentioned before, the Walker Diet (and low carb diets in general), is not a diet for the "lazy man (and woman.)" You are going to have to exercise, especially if you haven't been doing so already. Exercise is an important way to increase your metabolic rate, improve the status of your cardiovascular system, and improve your mental outlook.
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And if so, what is a satisfactory regimen to follow?
Exercise should consist of aerobic activity 3 to 4 times per week, and resistance training at least once per week (although 2 to 3 times per week would be better.) Aerobic activity improves your cardiovascular conditioning, while resistance training adds muscle. But don't worry -- you don't have to look like Arnold Schwarzenegger to gain benefits. For every pound of muscle you add, you will burn an extra fifty calories per day. So, ten pounds of muscle allows you to burn an extra 500 calories of fat each and every day. This really adds up after a while! For more sporty look how exercise relates click here.
And here's another easy, yet effective way to get your blood pumping: start walking instead of driving whenever possible. Wherever you drive, park as far away as possible, so you can get a little extra walking in. This should be in addition to your exercise program. Also, taking the stairs instead of the elevator is a great way to burn some extra calories. If you can't go all the way to your destination, go as far as you can, then take the elevator the rest of the way. After a while, you will be doing the whole climb.
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What can I expect to eat for a typical meal/day of meals?
We've already covered the three phases of the Walker Diet in this question: "Are there phases to the Walker Diet, and if so, what are they?", but here's a quick review. Basically, there are three main steps for the Walker Diet: Rapid Reduction, Continuing Reduction, and Maintenance.
Each phase calls for a carefully prepared meal plan taking into effect such factors as caloric content, variety, taste, and convenience. These meals are not set in stone, and you may discover some new taste sensations that are even more appealing and effective. So don't feel bound by these ideas.
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