When starting some popular low-carb diets, participants must follow strict dietary guidelines, called the induction phase. The efficacy of such restrictions varies from one participant to another and one diet to another. It is important to talk with a health care professional before starting a diet, especially one that requires significant restrictions like a low-carb induction.
Significance
Individuals seeking to lose weight have numerous specialty or "fad" diets available. The focus of low-carb diets is to reduce or significantly restrict the consumption of carbohydrates. Some popular names of diets include Atkins and South Beach. Each diet is based on the same principle of carb reduction, but there are some differences in starting and continuing such diets.
Function
Low-carb diets restrict "bad carbs" or those that cause a rise in blood sugar shortly after consumption. Such diets focus on the spike in blood sugar's impact on insulin levels. The University of Maryland Medical Center explains that when insulin levels are high an individual is likely to feel hungry. Hunger leads to eating, and overeating or consuming too many calories will result in weight gain.
Features
During the induction phase of a low-carb diet, participants will restrict more carbohydrate sources than they will throughout the course of dieting. In one popular diet, the Atkins nutritional approach, participants are allowed a maximum of 20 total g of carbs per day. The induction phase lasts for two weeks in some diets or up to a year in other low-carb diets. Carbs that are eliminated during the induction phase include nearly every grain source, starchy vegetables, white flour, sugar, fruits, nuts, seeds and most legumes. Carbs that are usually allowed include the dark leafy green vegetables, mushrooms and foods labeled as "low-carb." Instead, participants eat higher amounts of protein and focus on healthy fats like olive oil.
Effects
The results and effects of low-carb diets fluctuate from one participant to another. Induction can cause rapid weight loss in the beginning that ends in a short plateau or it can continue throughout the other phases of the diet. In the Atkins Diet, participants are to continue with induction until half of the desired weight loss has been reached. Other low-carb diets have a less restrictive induction phase, sometimes just called phase one.
Participants may experience short-term negative side effects when beginning any restrictive diet, including a low-carb diet plan. Examples of possible effects include headaches, fatigue, irritability, stomach upset and hunger. Consult a health care professional when bothersome effects occur, especially if they persist longer than seven days.
Considerations
Low-carb diet proponents maintain that reducing carbs or completely eliminating them forces the body to burn fat instead of burning newly consumed carbs into energy. Carbohydrates are usually converted to glucose, a form of sugar, which fuels the brain and body. When participating in any diet it is important to continue drinking plenty of water, at least 64 oz. per day, and taking a multivitamin to make up for the potential reduction in some nutrients from the diet, according to Atkins.com.
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