Sock-Doc

Natural Injury Treatment & Prevention for the Athlete Within

Dr. Gangemi headshotConsult with
Sock Doc

Address your health & fitness concerns

officeskype

Sock Doc Workshops

Develop. Improve. Excel.

learn more

Sock Doc’s Other Site

drgangemi.com
explore the site

Sock Doc Newsletter

Home > Diet & Nutrition > Easy on the Carbs – Get Lean, Get Fast

Easy on the Carbs – Get Lean, Get Fast

Carbohydrate intolerance/insulin resistance are terms often used interchangeably because they usually go hand-in-hand. These conditions can significantly affect the health and fitness of any runner, cyclist, or triathlete. Excess carb intake, or not metabolizing carbs very well, will result in weight gain, (or the inability to lose weight), aerobic metabolism problems, and inflammation leading to injury or the inability to recover from an injury. And it gets worse.

Carbohydrate Intolerance & Insulin Resistance

Carbohydrate intolerance is when a person doesn’t tolerate carbs very well, usually gluten containing products or simple sugars. They typically crave sugar but it may give them a headache, feeling of weakness, or make them irritable, edgy, unfocused, or angry. Insulin resistance is a term used to signify that the body’s cells have become resistant to the insulin produced by the pancreas resulting in a rise in blood sugar. In a normal person, about 40% of consumed carbohydrates are converted to fat. In a person with CI or insulin resistance, that number increases to 50-60%. The excess insulin can cause blood sugar to drop too quickly, and then the adrenal glands must kick in to get the blood sugar back up. Not only will this cause more stress on the adrenal glands, but usually too much glucose is released, further causing the pancreas to produce more insulin. Around and around it goes. Eventually, the body must produce more insulin to metabolize the same amount of glucose. CI is caused by a number of factors; some of the more common reasons include increased stress hormones, a diet containing hydrogenated fats, a food allergy (milk is the most common as it has been shown to attack the beta cells of the pancreas – this is why children under 1 year old are advised not to consume dairy), a high carbohydrate diet, and caffeine. Insulin resistance can cause the following:

  • BLOCK MAJOR HORMONES INCLUDING DHEA AND THE CONVERSION OF T4 TO T3 (THYROID HORMONES) AS WELL AS LOWERED GROWTH HORMONE
  • ELEVATE BLOOD PRESSURE
  • ELEVATE TRIGLYCERIDES AND LDL, THE “BAD” CHOLESTEROL
  • AN INCREASED TENDENCY TO GAIN FAT IN THE UPPER BODY
  • PMS AND POLYCYSTIC OVARIES IN WOMEN
  • DECREASE ENERGY OUTPUT, ESPECIALLY AFTER EATING
  • GIVE A CRAVING FOR SUGAR – A “SWEET TOOTH”
  • THE HANDS TO GO NUMB AND “FALL ASLEEP” AT NIGHT, OR INDUCE A “PINS & NEEDLES” FEELING DOWN THE HANDS, ESPECIALLY DURING EXERCISE
  • IRRITABILITY & UNSTABLE MOODS

THREE STEPS TO IMPROVE CARBOHYDRATE METABOLISM:

  • EAT PLENTY OF FATS AND PROTEIN WHEN YOU EAT
  • EXERCISE AEROBICALLY – UNTIL YOU HAVE A SUFFICIENT AEROBIC BASE, WITH STRENGTH TRAINING ADDED AS NECESSARY
  • FOLLOW THE “TWO-WEEK TEST” TO FIND YOUR CARBOHYDRATE TOLERANCE LEVEL

 

THE TWO-WEEK TEST DIET:

The Two-Week Test (TWT) was originally developed by Dr. Phil Maffetone. Many doctors and dietary advisers have “used” his dietary idea over the years but his original concept is still the best. The TWT is only a test as the name states. Therefore, at the end of the two weeks, it is not advised to continue the diet further without alterations unless your physician advises you to do so. I actually like to think of this as a Four-Week Test. The reason is because the first two weeks will assess your intolerance to carbohydrates and the second two weeks will assess your tolerance to certain carbs as you re-introduce them back into the diet. I’ve seen many people over the years screw up the test after the first two weeks. They go back to eating the way they originally were and never learned what carbohydrates they could tolerate and to what degree. So think FOUR WEEKS! The test will help you decide if you really have a carbohydrate intolerance, and if you do, it will help you find the right level of carbohydrate intake for you.Writing down all your symptoms before you start the Two-Week Test (TWT) is recommended. This will give you a reference point to see how your symptoms have changed, if at all. Many people forget the severity of their problems after they no longer have them. You may also want to record your weight and any body fat measurements, as applicable.

AVOID:
During the TWT you will want to avoid the following:

  • All carbohydrate foods except vegetables. This includes but is not limited to fruit, starches, potatoes, breads, rice and most processed foods. Again – no fruit!
  • Beans & legumes
  • Corn
  • Milk, yogurt, ice cream, & cottage cheese. Lactose free milk isn’t advised because most of it is loaded with stabilizers/binders. 100% almond might not be advised for most because of the natural sugars.
  • “Energy” or “Nutrition” bars, including the 40-30-30 type and “low carb brands”
  • Most alcohol and soda, including diet drinks (and anything sugar-free *Nutrasweet, Splenda, Truvia, xylitol, sorbitol, etc..).
  • Honey, molasses, maple syrup, stevia
  • Processed meats and any processed and “fake” food
  • Sweet wines, beer, liqueurs (Small amounts of dry wine and pure distilled spirits – vodka, gin, whiskey are okay.)

EAT:
Eat as much of the following foods during the TWT as you like, continuing to stay away from any food you may be allergic to.

  • Whole eggs
  • Cheese (real cheese, not processed, and preferably not soft ones such as mozzarella), heavy cream, sour cream, butter
  • Meats – all meats are fine except those cured in sugars. Ideally you should not eat bacon during the TWT unless you have one that has no sugar/honey added.
  • All vegetables except corn and potatoes because those aren’t vegetables
  • Fish and shellfish – sushi is fine, keep the avocado, leave the rice!
  • Pure vegetable juice, including tomato and carrot. Yeah they’re higher in natural sugar and a tomato is a fruit but okay.
  • All nuts, seeds, and their butter counterparts including peanut butter (yeah it’s a legume but it’s okay), and coconut (including coconut milk if it’s 100% pure no-sugar added)
  • All oils, vinegar, and sugar free spreads such as mayonnaise and mustard (no ketchup and no hydrogenated oils and no sugar-added spreads)
  • Spices & herbs area all okay; as are lemon and lime
  • Lots of water! Herbal tea and coffee is okay if you usually drink it (easy on the caffeine though). NO coconut water (too high natural sugar).

KEY POINTS FOR SUCCESS:

  • Do not let yourself go hungry. If you are not eating many small meals throughout the day, including vegetables, your blood sugar will drop. This will cause your adrenal glands to be stimulated and, with the aid of your pancreas, mobilize extra sugar into your bloodstream. Your body will perceive this similarly to you having just consumed a few sips of soda. So eat up! Don’t worry about your fat intake or cholesterol levels. This is only for two weeks.
  • If you decide to eat some form of carbohydrate on the “Avoid List” before the two weeks is up, you will most likely get an invalid response and you will need to start over.
  • Go shopping before you start. Plan on eating all, or most all, meals at home. This will help you resist the temptations for desserts and snacks.
  • Consume plenty of water during the test.
  • Avoid demanding exercise (anaerobic exercise) during the test. Your body chemistry will be changing during the TWT and the sugars needed to run anaerobic activity will not be as readily available from you diet. So keep to aerobic activity during the TWT.

DAY 15: TEST COMPLETED, TIME TO ASSESS THE SITUATION:

  • Re-evaluate your list of complaints. What symptoms are better? What symptoms are gone? How is your energy level? Your sleep? Your mood?
  • If you felt better, start adding small amounts of carbohydrates back into your diet. Start very small, such as a piece of fruit for breakfast, some yogurt at lunch, or some rice with dinner – not all 3 on one day. Just one! Do one carb for a couple days, see how you feel, then perhaps add a second.
  • Continue to stay away from all refined sugars and white flours!
  • Add the carbohydrates in during every other meal. Add in the carbohydrates until you notice some symptoms return. This will usually occur a few hours after eating the carbohydrate. It may be bloating, a depressed mood or energy level, craving for more carbohydrates, or any other symptom that improved during the TWT. This is your tolerance level and you will want to back off your carbohydrate intake slightly and maintain, but not exceed, this new level of carbohydrate intake. This should be your optimal dietary intake pattern and you can adjust it as needed; such as more carbs on harder exercise days.

Hopefully at the end of the two or four weeks your leaner, faster, sharper, and loaded with much more energy!

I'm a board-certified chiropractic physician and clinical nutritionist with a passion for true natural health care. I implement dietary & nutritional therapies, exercise & movement practices, and lifestyle changes along with manual therapy techniques to help the body heal and prevent illness and injuries.

Comments

  2. Reply

    Dr. Gangemi,

    I’m currently on a plant based diet (8 months) and eat (what I think) is a clean diet. I eat oatmeal in the morning followed by a big green smoothy about two hours later with a salad for lunch (apple cider vinegar, nutritional yiest and hemp seeds for dressing). Dinner is usually a homemade pizza with lots of avacado. I usually eat cashews when I get home from work before my runs.
    I have issues though that seem to only be resolved for short periods before they return. Mild outer thigh discomfort (some might perseve as ITB) and some patella discomfort (both have been around for about 5 months). Nothing to stop me but it’s there and it’s annoying. I want to run ultra’s but whenever I get my mileage above 40 things start to degrade.
    Backround:
    I run about 10 miles a week barefoot (split between 2 runs),
    I rock climb (bouldering once a week and routes once or twice a week),
    I run mostly aerobic (read Phils book and ran exclusively aerobic for 2 months before I started incorportating anearobic).
    My aerobic base is solid but I can’t get the mileage up even with complete aerobic.
    Do you think it’s diet? Can I make being vegan work or even vegetarian (add eggs) cut out grains?
    Your response is so very appreciated!!!!

    • Reply

      Well I like the dedication to your diet. Most people think I hate vegans and vegetarians. I don’t. I just don’t think it works for most people. Sure there are people like Scott Jurek who is an unbelievable athlete and 100% vegan, so I guess it’s working for him. Maybe he has nagging health problems none of us know about. What it comes down to is that you need to find the diet that works best for you and right now you’re having some issues that could very well be linked to diet – inadequate protein perhaps, or maybe you don’t do well with the grains (but that would take even more out of your diet).

      Of course if you were in my office I do specific testing to see where the inadequacies are and what works best for each person. But for you I sure would add in some eggs and some clean whey protein (https://sock-doc.com/2011/03/excitotoxins/) and see how that goes. That’s where I’d start.

      BTW – the patella discomfort may be coming from the ITB, as I note in the video. Your glut max supports the outside of your knee and also makes up much of your ITB.
      https://sock-doc.com/2011/03/sock-doc-treatment-prevention-of-itb-syndrome/

  3. Reply

    Doc, your reply to the runner above was awesome, as is the rest of your site. You seem to have a fantastic understanding of physiology. Thank you for sharing your knowledge.

    For the purposes of this two week test, should acorn squash, butternut squash, beets, yams, or eggplants be avoided? You mentioned drinking tomato and carrot juices, should portions of these or other sugar rich foods be controlled or should one consume as much of them as they like?

    Thank you for your time!

  5. Reply

    Love your site Doc,

    Really appreciate the free information you’re giving out. I just started today with the 2 week test diet. So far, so good. I eat very healthy and always cook at home. However, i eat white rice, almonds, walnuts and fruits every day. I Only drink water.

    My question is: I’m trying to cure my achilles tendon pain and tennis elbow pain that I’ve had for 1 year now. During this 2 week diet, should I stop eating the natural whole almonds that I love so much? I eat about 1/2 a container (of 10 oz) everyday! How about walnuts?
    The reason that I’m asking is because you do state that “all nuts” are allowed. However, when I look online, some people/sites say that almonds and walnuts are not considered nuts.

    Thank you!

  6. Reply

    My greetings Doc,

    I would like to say that your website is more than thorough and have found it of a great value for my health problems.

    Last year, i took a GTT, and results diagnosed me as having glucose intolerance/prediabetic state. I also think i have a problem with carbs, because after eating bananas, bread, sugar, legumes i tend to experience (in a worsening form, because that is constant) a form of neuropathy all over my body (actually, have had problem with b12/D3 defficiencies, and possibly others as well). It seems i get a very peculiar feeling, like my body/nerves are starved for “food” but do not get it, or even better like they have no “grease”. Like they try to move, but they do not have “hydrate” so they come into heavy contact. I can feel my nerves when i talk or move my head like “breaking” (like when you break a salt cube), getting damaged. If this feeling is really heavy, i also feel nerves pain (especially all over the nerves of my stomach).

    While i tried to take a multi-vitamin, and b-complex, also vitamin C, this feeling gets worse. But when i do not eat anything at all, this feeling seems to get eased.

    What do you suggest? Should i follow this diet? And if i crave for sugar or get any hypoglycemic shock?

    Thank you in advance.

  7. Reply

    Sock Doc,

    Assuming you have heard of it…how do you feel about Dr. Weil’s popular “Anti-Inflammatory Diet Pyramid?” This diet plan claims to be especially designed to address inflammation in the body, although it is quite different from the more paleo-type diets.

    • Reply

      I’ve heard of Weil but don’t follow any of his advice. The guy tells people to eat less meat, he wears and recommends over-supportive shoes, and he doesn’t appear to be in the best of shape. Just sayin’ 🙂

  8. Reply

    Sock Doc,

    I tried the two week test about a year ago and I saw some results; however, I found out I was pregnant during the test. Now here I am a year later and I want to do the test but I’m breastfeeding. I know it will make a difference in my own body but someone told me that I can’t totally take out the carbs. Can I still try the test even if I’m breastfeeding?

  10. Reply

    I had a very high cholesterol blood count immediately after the two week test. Admittedly, I was hitting the coffee-heavy cream pretty heavily. I have to get retested in about 3 mos. my question is how should I prepare for the next blood test? I don’t want to abandon the the low carb/ selective carb path but I need to get my cholesterol back down. I’m also on synthetic thyroid (hypothyroidism).
    Thanks

  11. Reply

    Hey Sock-Doc, I just came across your website. I have been suffering from IBS-Diarrhea for over 15 years. No diet, medication, stress reduction psychotherapy seems to alleviate the symptoms. I eat mainly paleo. After reading up on orthomolecular nutrition, I came across saccharine disease, any thoughts? I ate horribly as a kid, think cookies and milk everyday. I am lean and athletic, crossfitting a few days a week. I am extremely discouraged and depressed at the thought that I will have this condition until I die. I have tried SCD, elimination diets and they don’t work. I was thinking that perhaps I just can’t process any types of sugar, but then if I don’t eat fruits or veggies, where can I get those nutrients from? Any guidance would be greatly appreciated!!! Many Thanks.

  12. Reply

    Hey doc. I’ve looked at this information a few times. Last year I started to notice after eating lunch id feel AWFUL and just want to crawl in a corner somewhere away from everybody. Most of my problems were mental though, in the brain and not so much digestive – super brain fog and being excessively tired. I have learned that this happens after eating carbohydrates, sugar, potatoes, corn chips etc… Almost instantly, I’ve been suffering with this for a while, last year I followed this diet with exercise and lost a lot weight but I felt like it was too much.

    Long story short I went through periods of just eating what I want when I want and I’m back at square one where I feel absolutely awful after the first few bites of carbohydrates – my doctor has given me a gluclose test – but other than changing my diet is there any other treatment? Its just a pain when almost everything has added sugars in it, other than eating at home everyday and controlling my diet it’s almost impossible to stay away completely.

    Does the brain fog, loss of focus, and fatigue sound like carbohydrate intolerance to you?

    • Reply

      It can be – could be a gut/dysbiosis issue too (like excess bacteria growth or fungus/yeast). That makes people very sensitive to carbs. Check out my drgangemi.com site for articles on that topic.

  13. Reply

    Understanding my body right now. I have high levels of DHEA which can cause me Carbohydrate Intolerance and I will start this diet. I just want to make sure if it excludes whole bread and rice.

    • Reply

      I forgot to say that thanks to this problem I gain a lot of weight I thought I never reach and make me an apple shaped.

  14. Reply

    Ok, doesn’t look like this test would be too healthy since I’m vegan and all the protein choices are eliminated. Bummer.

  15. Reply

    I have been following your guideline for a week now, and I feel so much better!!
    I was just wondering if parsnips are okay to eat, or if I should avoid them as well?

    Thank you

  16. Reply

    I went thru your suggestions, and I already tried lot of time, for my side I can manage to stay away from all carbs which u mention but to avoid rice is very difficult, without rice I do not get feeling of being full.
    Is there anyway to avoid rice or if I remove startch from rice will it ok.

    Please reply

  18. Reply

    You make it sound easy…but is this really hard to do? and I start my morning off with a pumpkin latte and an extra shot of exspresso with no brkfst….how can I stop this bad habit

  19. Reply

    Hi Dr. Gangemi,

    I know that I’m Carb Intolerant, and eating no-to-Low Carb works real good for me.

    My problem is this: In all the articles I’ve read about CI they list weight gain, and obesity as a sign or symptom, but I’m not overweight, and I don’t gain weight, I lose it, and my weight will drop like a stone, rapidly. The last 3 weeks, I forgot about my carb. levels, and even though I was eating GF, triggered a bunch of “Celiac Events”. But, why do I lose the weight, instead of gaining the weight when I eat carbs, like other people?
    I do have RA, and get Leaky Gut maybe that’s a factor? I can’t handle FODMAPs in any quantity, either.

  20. Reply

    Hi Doc

    Could please help me list down the food i can eat during these two weeks as i am a vegetarian (No eggs). I am really finding it difficult to decide to eat anything else than vegetable.

  21. Reply

    Doc, I would like to thank you for all effort and time you are putting into sharing your knowledge with others. I have spent several hours reading your site, because of my Achilles injury and hopefully I learned something from that. The website is great and I appreciate your approach to body as a whole thing and not as systems connected accidentally.

    I would like to ask if in TWT the roots as beetroot and parsley are allowed? You mentioned carrot and they look similar for me, but I would like to be sure.
    For the purposes of coming back to carbs, can I introduce them in groups, ex. fruits together, breads together, milk products mixed, or should I do it separately for different kinds of fruits (ex. citrus), milk products and breads (dark ones, white ones, from various cereals…).

    Thank you in advance for answer.

  23. Reply

    Hello Doc

    I would like to start on the TWT but want to be really sure you say to cut out milk but have cheese and heavy creams.
    Pls clarify

  24. Reply

    I appreciate you offering this information for free. I suspect the sugar spikes are causing my chronic hives and bad itching after consuming carbs. I typically eat low-carb / keto-ish and I believe this test will help me weed out what I shouldn’t add back. I’ll be back to post an update.

  25. Reply

    Im training for a marathon. Ive noticed taking in any carbs the day before a run i end up with diarrhea during the run. Is this unusual?

  26. Reply

    Out of total frustration I Googled that I can’t tolerate carbohydrates and was so happy to find your article. I feel best when I try the TWA Stewardess diet which is all vegetables and protein. The minute I eat carbs I’m depressed and bloat up like a blow fish. My Grandmother died of pancreatitis. So I watch my alcohol intake. Sweet wines are torture.
    But I do like a nice micro-brew stout or glass of red wine now and then.
    Thank you for your description of the problem. I had no idea there really was such a thing as carbohydrate intolerance. I don’t have diabetes but have gained 50 pounds I can’t lose.
    Now that I know there is a real diagnosis I’ll give this test a try.
    I noticed Chinese food is the easiest on my gut. Why is that?

  27. Reply

    Very interesting, worth a trial, didn’t really know this condition existed till now, could be my problem.
    Thanks for the information

  28. Reply

    I want to try this TWT to see if I am carb intolerant. I have taken an insulin resistant test before and was told I am not insulin resistant, but I also read an article that says, you don’t have to be insulin resistant to be carb intolerant since it is based on how much insulin your body produces to keep your levels at normal range. What are you thoughts on this?
    Lastly, after the TWT when I am introducing carbs back into my diet, should I be calculating the carbs so I know how many to eat a day? Or is this primarily to see what type of carbs my body doesn’t like. Whether is be simple or compex?

    Thanks a bunch
    Candace

    • Reply

      You might consider measuring your glucose levels before and 1 hour after each meal to see your levels. Ideally a fasting glucose is <86, and it does not go up more than 1.5X that one hour post-meal. And along with that, you're more looking to see what types of carbs your sensitive to, rather than amount. Though, of course, that doesn't mean your body will respond the same to one spoonful of ice cream as it will to a whole gallon!

  29. Reply

    Mayonnaise is listed here, as well as on Dr. Maffetone’s site, as a food which contains no sugar, but mayo has sugar. Mayo caused me to lose 3 days of no carbs this morning. Please consider removing it from the list of foods that can be eaten. And, yes, I was fatigued all morning, wondering why since I’d been so good, but a quick check of the mayo jar’s ingredient’s list, and I understood my mistake.

    Thanks

  30. Reply

    Hello Dr. Gangemi. I have done the 2 week test a couple of different times and have lost weight and feel better. I would like to try it again. The problem I’ve experienced is that I don’t sleep well at all if I don’t have at least 1 meal with carbs included. Do you have any idea why that is or if it’s normal?
    Thank you,
    Jesse

  31. Reply

    Is there something I can take or something that needs correcting, that has caused carb sensitivity? Enzymes & microbes I hear about a lot. Do you advise a probiotic/prebiotic? Is Greek style yogurt out of the picture because of the sugars?

Leave a Reply

Your email address will not be published. Required fields are marked *

ERROR: si-captcha.php plugin: securimage.php not found.

This site uses Akismet to reduce spam. Learn how your comment data is processed.