If you’re reading this, you may have seen some of the recipes I post, and you may be thinking, “That sounds like a lot of meat and fat, and not a lot of vegetables.” And you’re right because I believe in therapeutic carbohydrate restriction. It’s very similar to the Carnivore, Keto, and Paleo diets. If you are a vegetarian, I can’t help you because I know for a fact that humans require meat for optimal health. There are no essential nutrients in plant foods that are not present in meat, whether it’s beef, pork, fish, or chicken. As far as plants go, they can not run or hide, so instead, they use chemical defences to protect themselves, which are designed to harm us and deter us from eating them. I’m not saying you should never eat plant foods, but you should strongly consider reducing how much of them you consume and make sure to prepare them in ways that reduce these adverse effects on your health.

Something I often say is that there are essential proteins and fats, but there are no essential carbohydrates, no matter what people say. Your body does not need carbohydrates to function correctly.

I believe, and there is science to back this up, that when we overconsume carbohydrates, especially starchy and glutenous ones, it drastically affects our health in negative ways, including weight gain and many of the lifestyle diseases that are so common in the United States today.

Therapeutic Carbohydrate Restriction

What is Therapeutic Carbohydrate Restriction?

Therapeutic Carbohydrate Restriction (TCR) is a dietary approach that significantly reduces carbohydrate intake to promote metabolic health. It focuses on limiting high-glycemic or refined carbohydrates (like sugars and refined grains) while emphasizing nutrient-dense whole foods, protein, and fats. Below is a comprehensive look at what TCR is, plus sample meal plans and examples of low-carb diets that fit under its umbrella.

Overview

• Definition: TCR is a strategy for cutting back on carbohydrates to better manage blood sugar, improve insulin sensitivity, and support weight management or other health goals.
• Metabolic Benefits: Lowering carb intake can reduce insulin “spikes” and support healthier insulin function. Over time, this may help with conditions like autoimmune dysfunction, type 2 diabetes, metabolic syndrome, or PCOS.
• Whole-Food Emphasis: While TCR limits carbohydrates, it doesn’t eliminate them entirely. Instead, it steers you toward nutrient-dense vegetables, low-sugar fruits (like berries), and other whole foods while reducing intake of sugary snacks and refined starches.

If you want to learn all of the science-backed data on TCR I highly recommend reading Ketogenic: The Science of Therapeutic Carbohydrate Restriction in Human Health. It’s not cheap, but it’s the TCR bible and well worth the price.

Examples of TCR Diets

Several well-known diets naturally align with TCR principles by significantly limiting carbohydrate intake. Here are a few:

1. Carnivore Diet
   • It focuses exclusively on animal-based foods—meat, fish, eggs, and dairy (if tolerated).
   • Extremely low in carbohydrates, often eliminating all plant-based foods.
   • Works for TCR by default because carbs are nearly nonexistent.
2. Ketogenic (Keto) Diet
   • Emphasizes very low carb (20–50g net carbs/day), high fat, and moderate protein.
   • Aims to keep the body in ketosis, using fat as the primary energy source.
   • Perfectly fits TCR by tightly controlling carbohydrate intake.
3. Paleo Diet
   • Centers on “caveman-style” eating: meat, fish, eggs, fruits, vegetables, nuts, and seeds, while excluding grains, legumes, and most dairy.
   • Typically lower in carbs than a Western diet but can vary depending on fruit and starchy veggie consumption.
   • Can be adapted for TCR by limiting high-sugar fruits and starchy vegetables.

Sample One-Day Keto Meal Plan

Here is a simple, balanced, low-carb day of eating that can fit the TCR framework.

Breakfast

Avocado & Egg Bowl

• 2 eggs (fried or poached in olive oil)
• 1/2 avocado, sliced
• A handful of spinach sautéed in butter
• Sprinkle of sea salt, pepper, and red chili flakes

Optional drink: Black coffee or herbal tea

Lunch

Grilled Chicken Caesar Salad (Keto Style)

• 5 oz grilled chicken breast
• 2 cups romaine lettuce
• 1/4 cup grated Parmesan cheese
• 2 tbsp homemade Caesar dressing (made with olive oil, anchovy paste, mustard, egg yolk, garlic, lemon juice)
• Optional: 1 slice of crispy bacon crumbled on top

Snack

Greek Yogurt with Nuts & Seeds

• Ingredients: Unsweetened Greek yogurt topped with chopped almonds, walnuts, or a sprinkle of chia/flax seeds.
• Alternative: Raw veggies with hummus or a handful of olives and cheese cubes.

Dinner

Salmon with Garlic Butter & Roasted Veggies

• Salmon: Season with salt, pepper, and garlic. Bake or pan-sear in butter until flaky.
• Veggies: Roast non-starchy vegetables like broccoli or zucchini with olive oil, salt, and pepper.

Optional Dessert

Dark Chocolate Square or Berries & Cream

• Dark Chocolate: Aim for 85% cocoa or higher.
• Berries & Cream: A few berries with unsweetened whipped cream.

Sample One-Day Carnivore Meal Plan

For those who want additional animal protein, here’s another TCR-friendly meal plan:

Breakfast

Egg Scramble with Bacon

• Ingredients: 3–6 eggs, bacon, a splash of cream (optional), plus shredded cheese.
• Method: Cook the bacon, then remove from the pan. Whisk the eggs with the cream and scramble in the same skillet. Top with cheese.

Lunch

Grilled Chicken Leg Quarter

• Chicken: Season and grill or pan-sear a chicken leg and thigh

Dinner

Steak

• Steak: Choose any cut you like, such as ribeye, sirloin, etc. Season and grill or pan-sear (Steak Three-Ways: Grill, Air fry, or Pan-Fry Your Way to Perfection).

Optional Dessert

• Browned Butter and Bacon Bark

---

Final Thoughts

Therapeutic Carbohydrate Restriction involves carefully managing carbohydrate intake to improve blood sugar control, insulin sensitivity, and overall metabolic health. Whether you go with a moderate approach or choose something more restrictive like keto or carnivore, the key is finding a sustainable way to enjoy whole, nutrient-rich foods without overloading on carbs. Always consider consulting a healthcare professional before making significant dietary changes, especially if you have underlying conditions.

By focusing on protein, healthy fats, and low-carb vegetables, TCR can be a powerful tool for weight management, metabolic flexibility, and overall well-being. Remember, it’s all about consistency, balance, and tuning in to your body’s needs!