Rising in popularity, low-carb diets have helped many people lose weight. Though some types of low-carb diets can help people appropriately control their carb intake and lose weight, others can be too restrictive and have negative effects on your health. Know the advantages and disadvantages of a low-carb lifestyle to determine whether it is right for you.
Low-Carb Diets
Many variations of a low-carb diet exist, from very low carb to moderately low carb. According to the Harvard School of Public Health, carbohydrates provide fuel for your body and help your organs function properly. Whole grains, beans, vegetables and fruits are the best sources of carbohydrates. While some low-carb diets only moderately restrict carbohydrates, others severely restrict them. The American Dietetic Association does not recommend severely restrictive low-carb diets because they do not promote balanced, healthy eating. The Atkins Diet restricts carbohydrates to such an extreme that you may not even get enough carbs for proper brain function, according to the American Dietetic Association.
How Weight Loss Works
Weight loss occurs when you create a calorie deficit, meaning you take in fewer calories than you expend, according to the University of California, Los Angeles. To lose a pound of body fat, you must create a 3,500-calorie deficit. For example, if you eat 500 fewer calories every day for one week, you will lose 1 lb. Use physical activity to help create the deficit by burning calories.
Low Carb Diets and Weight Loss
Many people lose weight on low-carb diets, but according to UCLA, this occurs because of a calorie deficit. If you eliminate sugary junk food from your diet, you will probably cut calories as well. If you follow a diet that severely restricts carbohydrates, you may eat fewer calories because of limited food choices. However, it seems that many people drop out of this diet or struggle with sticking with it for the long term, according to MayoClinic.com.
Concerns
Because your body needs carbohydrates to function properly, you may experience a variety of side effects from a low-carb diet. According to UCLA, you may have a hard time concentrating or feel sluggish because of lack of fuel. Also, because these diets tend to restrict calories, your metabolism may slow down, making it even harder to lose weight. Given that many low-carb diets can be hard to maintain for life, many people gain the weight back.
Healthy Weight Loss
If you do follow a low-carb diet, be sure it includes some whole grains, fruits and vegetables, because these foods contain needed nutrients. Also, according to UCLA, you should aim to lose 0.5 lb. to 2 lbs. per week. Some moderately low-carb diets, such as the Zone Diet, have a healthier approach than severely restrictive diets. To lose weight the healthy way, eat a variety of foods and do not exclude any food groups.
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