5 Reasons to Start a Low Carb AIP Diet

In this post, I explain the 5 Reasons to Start a Low Carb AIP Diet so you can choose whether this may be the next step in your autoimmune journey!

If you’ve had some success with the Paleo Autoimmune Protocol but still feel some lingering symptoms, it may be possible that a short term low carb or keto variation of the AIP elimination phase diet can help you further biohack these issues.

Read on to learn AIP compliant foods that are low carb, which foods you may need to avoid, the benefits of a low carb diet, and special reasons why combining the two may be helpful for you.

This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

Many AIP Foods are Already Low Carb

Take a look at all of these examples of delicious foods that are both naturally AIP compliant AND low carb or ketogenic:

High fat Foods

Proteins

• Grass-fed meats
• Pastured poultry
• Pastured pork / Bacon (yum, bacon!)
• Wild caught seafood
• Collagen
• Gelatin
• Bone broth

Healthy Fats

• Coconut oil / Olive oil / Avocado oil / Tigernut oil
• Lard / Schmaltz / Tallow
• Avocados
• Coconut milk

Low Carb Veggies

• Kale / Leafy greens
• Lettuces / Spinach / Arugula
• Cabbages
• Broccoli
• Celery
• Asparagus
• Zucchini / Summer squash
• Brussels Sprouts
• Mushrooms
• Cucumbers
• Radish / Daikon
• Green onions
• Herbs

Lower Carb Fruits (eaten in moderation)

• Coconut
• Lemons / Limes
• Berries
• Oranges / Grapefruit
• Cantaloupe / Honeydew
• Kiwifruit
• Peaches / Plums / Apricots
• Cherries
• Pineapple

Health Benefits of a Low Carb Diet

When done correctly, low carb diets can have amazing benefits for health. Here we’ll look at just 5 reasons you may want to consider starting a short term low carb diet in addition to the AIP:

It’s Fantastic for Weight Loss

There’s been a lot of scientific studies which have shown low carb diets are fantastic for weight loss. The amount you could lose depends upon a lot of different factors, but you may lose some amount of weight simply by making the switch temporarily.

Blood Sugar and Blood Pressure Wins

If you’re looking to improve your blood sugar or blood pressure levels, especially if you’re dealing with insulin resistance, a low carb diet is the way to go. So, if you’re suffering from prediabetes or diabetes, you’ll find this type of diet particularly beneficial.

If you’re overweight, it’s likely you may also suffering from high blood pressure. This means you’re at a much higher risk of suffering a stroke or developing heart disease. A low carb diet can help lower the blood pressure, as well as help you lose weight, significantly reducing your likelihood of developing heart disease and exacerbating your autoimmunity further.

Nutrient Density

We all know that eating plenty of fruits and vegetables is essential for our health. However, I find that many people who start the AIP usually rely too heavily on root veggies and AIP compliant flours as the majority of their caloric intake through the day. With a low carb diet, you’ll find yourself eating lots of different fruits and vegetables instead!

It’s actually a common misconception that you can’t eat a lot of fruits and vegetables on a low carb diet. While it’s true stricter low carb diets (such as The Atkins Diet or Carnivore Diet) do limit the amount you can eat, a balanced AIP low carb diet modification does allow you to eat a wide range of fruits and vegetables.

Here is one of my favorite low carb recipes that’s chock full of low carb veggies, AIP Taco Bowls!

And if you make the mashed sweet potatoes in this AIP Stroganoff & Mashed Potatoes with mashed cauliflower instead, you’ve got a cozy comforting meal that is also low in carbs!

Your Appetite will Reduce

Another common misconception about low carb diets is that you’ll constantly feel hungry and tired. This can happen if you’re not doing it correctly. However, when you increase the amount of protein and healthy fats you consume, you’ll soon find your appetite reduces significantly.

Increases Good Cholesterol Levels

High cholesterol is something many people need to worry about. It can lead to all kinds of nasty, potentially fatal health problems…plus it is a sign of lingering inflammation in the body. Low carb diets can help combat high bad cholesterol by increasing the levels of good cholesterol in the body.

So, if you’re looking to lose weight, lower your blood pressure and fight off bad cholesterol, a low carb diet can help on top of the anti-inflammatory benefits of the Paleo Autoimmune Protocol!

Digging Deeper: 5 Reasons to Start a Low Carb AIP Diet

Both the AIP and low carb diets have been proven effective in short term durations.

The AIP is not meant to be a “forever diet”. In most cases, neither is a low carb diet or ketogenic diet (though I know there are many camps of keto, as well as many people who will disagree!).

To add to this, unless approved by your doctor (usually for further health reasons like epilepsy or highly unmanageable diabetes) a low carb diet should also be considered a temporary solution to persistent issues that you are troubleshooting after trying the AIP. Here is a post by The Paleo Mom that further discusses how long term low carb diets can wreak havoc on the gut microbiome (something which with the AIP, our goal is to rebalance rather than cause further imbalance).

Lack of Success with Reintroductions

If you have done your 30 days (or longer) of the AIP elimination phase but still aren’t able to successfully introduce many (or any) of the re-introductory foods, this usually points to a deeper issue at hand. This could be one or more of many problems, but the usual suspects are:

• SIBO
• Candida
• Parasites

The symptoms of SIBO, Candida, and parasitic infections are all quite similar too! So it’s important to hire a health coach and a competent doctor that is well versed in functional medicine, knows the ins and outs of gut health, and can help you move forward with the proper testing, supplements, and possibly medication for your particular issue.

Some signs and symptoms that you may have SIBO, Candida, and/or parasites:

• Sugar cravings
• Carbohydrate addiction
• Fatigue / Insomnia
• Fibromyalgia / Joint pain
• UTIs / Yeast infections
• Loss or increase in appetite
• Abdominal pain / GI Distress
• Nausea / Vomiting
• Bloating / Gas
• Weight loss / Weight gain
• Nutrient deficiencies / Malnutrition
• Diarrhea / Constipation
• Sinus infections / Seasonal allergies
• Skin and/or nail fungal infections
• Eczema / Rashes

Carb Guidelines For AIP-Low Carb Combo Newbies

When you’re first getting started with an AIP low carb diet you’re going to have a lot of questions. The biggest one may be: How many carbs can I have each day?

First, know the type of AIP compliant carbs you’ll be limiting:

• Sweet potatoes
• Yams
• Beets
• Carrots
• Rutabaga
• Turnips
• Parsnips
• Winter squashes
• Sweet onions
• Tigernuts
• Cassava / Arrowroot /Tapioca / Sweet potato flours
• High sugar fruits like apples, pears, mangos, papaya, etc
• Honey
• Molasses / Pomegranate molasses
• Maple syrup / Date syrup
• Dates and dried fruits

Basically anything that is higher carb and starchy you may want to temporarily reduce the amount you consume each day.

You can still eat carbs, but you’ll have to watch how many you consume in a day. Some experts recommend 30 grams while others suggest only 20. Some say to not count your carbs but rather just eat high amounts of low carb veggies, and moderate amounts of meats and healthy fats.

Be sure to speak with your trusted healthcare professional about what types of carbs you should limit based on your own health concerns and personal AIP journey, and what amounts you should include to stay well balanced. They may also give you advice on which vegetables and fruits are better for you than others at this time in your journey.

If you’re still trying to decide if the low carb diet is right for you, know that the benefits for your health can be tremendous when combined with the AIP for troubleshooting those lingering underlying issues. When you first start it’ll be hard, but remember that you are SO worth every effort you make to regain your health and happiness! We can do hard things!

Have you tried a low carb approach for the AIP?

What were you hoping to achieve and how did it work for you?

I’d love to hear! Leave me a comment below.