In the world of weight loss, carbohydrates are often purported to be your enemy. Because certain carbohydrates can cause rapid increases in insulin release, which could lead to fat storage, low- and no-carbohydrate diets are popular. However, not all carbohydrates have the same properties, and carbohydrates are your body's main fuel source, so removing them from your diet can be inconvenient at best and dangerous at worst. Cutting out carbohydrates does help you cut calories, so it may be helpful in weight loss, but you should consult a doctor before making any dietary changes.
Reduction in Testosterone
Nutrition plans that contain very low levels of carbohydrates are commonly used as part of weight loss routines. In most cases, the low- or no-carb diet is paired with an exercise regimen. While exercise can improve your health, research indicates that performing intense exercise while consuming few carbohydrates can be detrimental to your health. According to a study from the April 2010 issue of the "European Journal of Applied Physiology," performing sessions of cardiovascular exercise while on a low carbohydrate diet significantly decreased testosterone levels.
Because testosterone promotes muscle gain and fat loss, reducing testosterone levels can inhibit your dieting success.
Increased Cortisol Levels
According to the April 2010 "European Journal of Applied Physiology" study, performing exercise while consuming low levels of carbohydrates had another negative effect--increasing cortisol levels. Cortisol is a hormone that is secreted by your body in times of stress, and suppresses the action of testosterone. As the fitness and nutrition website The Facts About Fitness explains, research indicates that increased levels of cortisol are also associated with fat gain, specifically in the abdominal and hip regions. In addition, high cortisol levels are associated with depression and weakening of the immune system.
Rebound Weight Gain
Losing weight on a diet is only one part of the equation. If you can't keep weight off after you stop dieting, you'll be back at square one. Unfortunately, it seems that using a low- or no-carbohydrate diet puts you at risk for rebound weight gain. According to research published in the November 2009 issue of the journal "Nutrition & Metabolism," rebound weight gain after dieting was higher with no-carbohydrate diets compared to other diets. This research was performed in rats, so your experiences may vary. However, you may gain weight as you re-introduce carbohydrates into your diet after going without them for extended periods.
References
- "European Journal of Applied Physiology"; Influence of dietary carbohydrate intake on the free testosterone: cortisol ratio responses to short-term intensive exercise training; AR Lance, JW Duke, AC Hackney; April 2010
- The Facts About Fitness: Cortisol and Abdominal Fat
- "Nutrition & Metabolism"; Effects of consuming a high carbohydrate diet after eight weeks of exposure to a ketogenic diet; MA Honors, BM Davenport, KP Kinzig; November 2009
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