Laurie Menk Otto, ND, MPH

Naturopathic Medicine | Portland, Oregon

A low carbohydrate diet for weight loss

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Effects of low-carbohydrate and low-fat diets: a randomized trial.

Eating low carbohydrate for weight loss is not new information. This study shows us that a low carbohydrate diet is more effective than a low fat diet for weight loss, and does not increase cardiovascular risk factors.

Low fat diets have been promoted for many years for weight loss and cardiovascular health, and often lead in the increased consumption of processed, nutrient deficient foods such as breads and pastas. Don’t be afraid to eat fat!

DO: Make sure that the fat you do eat is of good quality. Diversify intake to include pasture raised eggs, nuts, seeds, nut and seed butters, olive oil, coconut oil, butter, ghee, fatty fish, cheese if you can, and meats if you are not vegetarian.  Importantly, know where your animal products come from.

AVOID: Avoid processed vegetable oils such as sunflower, safflower, vegetable oil, soy oil, and corn oil. Avoid animal products from factory farms, where quality is lacking in comparison to smaller farming operations and animal products contain a higher omega-6 to omega-3 fat ratio.

Author: Laurie Menk Otto ND, MPH

Dr. Laurie Menk Otto is a naturopathic physician at Reconstructed Wellness, adjunct faculty for Helfgott Research Institute, and holds a master's in public health from the University of Arizona. Contact: 503.323-3215 or

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