Dr. Jones DC encourages low carbohydrate approach that focuses on real food, sustainable habits, adequate protein, and reducing highly processed foods. The goal is not to force the body into ketosis or eliminate all carbohydrates forever. Instead, the focus is helping people improve their relationship with food while supporting healthy weight loss and better metabolic health. For some, especially those struggling with cravings, insulin resistance, weight gain, low energy, or blood sugar instability, reducing processed carbohydrates can make a major difference. However, strict keto is often difficult to maintain long term. Many people find it overly restrictive, socially difficult, or confusing.
The Difference Between Low Carbohydrate and Keto – A ketogenic diet is designed to push the body into a state called ketosis, where fat becomes the primary fuel source. Keto plans are usually very high in fat and extremely low in carbohydrates. Our low carbohydrate phase focuses on reducing excess sugars and refined starches while prioritizing protein, fiber, vegetables, and whole foods. Carbohydrates are reduced, but not eliminated. Many people can still include moderate portions of fruit, dairy, legumes, or higher fiber carbohydrates depending on their goals and tolerance. The focus is sustainability.
Rather than obsessing over every gram of carbohydrates or chasing ketone levels, participants learn how to build meals that support fullness, energy, muscle maintenance, and long term success.
Why Protein Matters So Much
One of the biggest priorities during the FLOA weight loss phase is adequate protein intake.
Protein plays an important role in preserving lean muscle mass during weight loss. It also helps improve fullness after meals and may reduce cravings throughout the day.
Many people under eat protein, especially when trying to lose weight. This can lead to muscle loss, low energy, and increased hunger.
That is why FLOA encourages protein at every meal.
Examples include:
- Eggs
- Chicken and turkey
- Beef and lamb
- Fish and seafood
- Greek yogurt
- Cottage cheese
- Protein shakes with low sugar content
The goal is not perfection. It is consistency.
Our program helps participants understand which carbohydrates are more supportive of their goals and which tend to drive cravings, overeating, or blood sugar instability.
Highly processed foods such as candy, pastries, sugary drinks, white bread, chips, and fast food are typically reduced because they are easy to over consume and often provide very little nutritional value. At the same time, many whole food carbohydrates can still fit into a healthy low carbohydrate lifestyle.
Examples may include:
- Berries
- Apples
- Vegetables
- Beans in moderation
- Greek yogurt
- Higher fiber carbohydrates
The emphasis is on portion awareness, quality, and balance.
A Focus on Whole Foods
Many packaged foods are designed to be highly addictive and easy to overeat. They often combine sugar, refined starches, unhealthy fats, and excess sodium in ways that make appetite control more difficult. Instead, we encourage meals built around whole foods such as:
- Protein rich foods
- Vegetables
- Healthy fats
- Nuts and seeds
- Whole fruits
- Minimally processed ingredients
This approach helps many people feel fuller with fewer cravings while improving overall nutrition quality. One of the biggest problems with extreme diets is that many people cannot realistically maintain them long term. A plan may work temporarily, but if it feels miserable or impossible to follow in real life, weight regain often follows. Our program aims to create habits that people can continue long after the initial weight loss phase.
That means learning how to:
- Build balanced meals
- Manage hunger
- Reduce emotional eating
- Make better choices while dining out
- Enjoy social situations without guilt
- Improve consistency instead of chasing perfection
Long term success rarely comes from extreme restriction. It usually comes from creating habits that are realistic and repeatable.
Supporting Metabolic Health
Many people entering the FLOA program are dealing with more than just weight gain.
Some may struggle with insulin resistance, elevated blood sugar, fatigue, inflammation, cravings, or difficulty controlling appetite.
Reducing processed carbohydrates and improving protein intake can help support better metabolic health in many individuals.
Combined with medical guidance, movement, sleep, hydration, stress management, and behavior change, a low carbohydrate approach may help improve overall health and quality of life.
There is no requirement to be perfect. There is no need to fear every carbohydrate. And there is no expectation that someone must follow a strict ketogenic diet forever.
Instead, the focus is simple:
- Eat more protein.
- Reduce processed foods and added sugars.
- Prioritize whole foods.
- Build sustainable habits.
- Stay consistent.
That is the foundation of the our low carbohydrate approach.
