Low-carbohydrate diets work by controlling insulin release in your body. When you eat high-glycemic index foods, your blood sugar rises and your pancreas releases insulin, a fat storage hormone that escorts fat into your fat cells and keeps your body from burning fat as fuel. When you eat a low-carbohydrate diet, your body releases very little insulin and is able to begin burning fat stores for energy. When this happens, your body achieves a state of ketosis, which is an essential key to weight loss in low-carbohydrate diets.
Don't Eat Sugar
Low-carbohydrate diets don't allow you to eat sugar. When you eat sugar, your body burns it very quickly. Once sugar is absorbed into your system, it causes a blood sugar spike. Your pancreas then releases insulin to bring your blood sugar levels into a normal range. Eating sugar affects your weight loss on a low-carbohydrate diet in two ways. First, it causes your pancreas to secrete insulin, which kicks you out of ketosis and prevents you from burning fat. Next, your body burns nutrients in a hierarchical fashion, starting with alcohol and then moving through simple carbohydrates, complex carbohydrates, fats and proteins. When your body burns sugar, it isn't using stored fat as its source of fuel and your weight loss will stall.
Minimize Grains
Grains contain starch, complex carbohydrates and fiber. The more processed a grain is, the more quickly your body burns it. White grains like bleached flour and white rice trigger nearly the same insulin response as sugar. While whole grains like barley and whole wheat do burn more slowly than starchy grains, they still cause your blood sugar to rise and trigger insulin. Avoid all grain products including oatmeal, cereals, cookies, breads, rice, barley and corn.
Limit Starchy Vegetables
Starchy vegetables have high glycemic values. They cause spikes in blood sugar. Parsnips, beets, carrots, potatoes and turnips are all starchy vegetables. Some low-carbohydrate diets allow you to eat starchy vegetables in later stages of the diet; however, in early stages it is necessary to control blood sugar in order to attain and stay in ketosis.
Avoid High-Sugar Fruits
Many fruits have high glycemic values. Fruits contain natural sugars that may cause blood sugar spikes. Bananas, mangoes, pineapple and stone fruits are all high in sugar. Berries and some melons are low in sugar. Some diets may allow you to eat berries and melons in later stages of the diet. Most low-carbohydrate diets don't allow fruits in the early stages.
Minimize Alcohol Intake
Your body burns alcohol before it burns any other nutrient. While alcohol usually doesn't affect blood sugar, it may knock you out of ketosis. This is especially true when you consume alcoholic beverages in early stages of a low-carbohydrate diet. If you drink alcohol, only do so occasionally or you may find your progress stalled. When you drink, choose beverages without sugary mixers. Drink liquor on the rocks or with water or diet soda. Wine and low-carb beer are also good options for an occasional beverage.
References
- "Good Calories, Bad Calories:" Gary Taubes; 2007
- "Dr. Atkins New Diet Revolution:" Robert C. Atkins, M.D.; 2002
- "New Atkins for a New You:" Eric C. Westman, M.D., Stephen D. Phinney, M.D., and Jeff S. Volek, Ph.D.; 2010
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