For dieters struggling to lose body fat by conventional means, low-carb diets may seem like an attractive shortcut. Low-carb plans like the Atkins diet and Metabolic diet promise fast weight loss, with few cravings. The reality, however, is that while low-carb diets may work, they also present numerous health risks.
Dehydration
Carbohydrates help your body store water. When you severely reduce your carbohydrate intake, you will start to lose water weight. While dieters are often encouraged by this initial weight loss, dehydration is a serious concern, especially if you are following an exercise program. Dehydration increases your risk of muscle tears, cramps and heat illness. Drink 2 liters of water per day if you are following a low-carb diet.
Muscle Atrophy
Low-carb diets are based on the theory that without enough carbs for energy, you will burn more body fat as fuel. What many dieters do not realize is that your body may also burn muscle protein. Over time, the breakdown of muscle proteins results in muscle wasting and atrophy. Muscle atrophy can actually undermine your weight loss efforts by lowering your metabolism.
Constipation
A low-carb diet calls for the elimination of grains, a major source of fiber. Reducing your fiber intake can lead to uncomfortable digestion issues like bloating and diarrhea. If you are following a low-carb diet it can be helpful to supplement with psyllium husk, a natural fiber supplement available at the supermarket.
Heat Disease/Stroke
Low-carb diets often call for a high intake of saturated fats like butter, bacon and fatty red meats. While these foods may work for weight loss, the intake of saturated fats raises serious concerns regarding heart health, says the American Heart Association. High saturated fat intake is known to increase the risk of heart attacks, strokes and high cholesterol.
References
- "Dr. Atkins' New Diet Revolution, Revised Edition"; Dr. Robert Atkins; 2002
- "The Metabolic Diet"; Dr. Mauro Di Pasquale; 2000
- MayoClinic.com: Low-carb Diet
Member Comments