Low-carb diets restrict your intake of carbohydrates such as rice, bread, grains and some fruits and vegetables, according to MayoClinic.com. If you've seen commercials and read about weight-loss results from low-carb diets, you might consider trying one, but keep in mind that no restrictive diet is foolproof. Before you buy into a low-carb diet, weigh its potential benefits with its potential risks.
The Premise
When your body digests carbs, it converts them into sugar, which in turn causes your insulin level to rise, since insulin's job is to send blood sugar into cells for energy, according to MayoClinic.com. Supporters of low-carb diets believe that eating too many carbs and having a high insulin level reduces the amount of stored fat that gets broken down in the body, since the body will use sugar for energy. Their solution: Cut down on carbs to reduce insulin. Less insulin will mean less sugar available for energy, so the body will be forced to burn stored fat for energy instead, says MayoClinic.com.
Low-Carb Menu
If you follow a low-carb diet, only 15 percent to 20 percent of your daily energy is supposed to come from carbs, with the other 80 percent to 85 percent coming from sources of fat and protein, according to the Center for Young Women's Health at Children's Hospital Boston. That 15 percent to 20 percent typically amounts to 50 to 150 g of carbs per day, says MayoClinic.com. The average low-carb diet requires dieters to focus on eating meat, fish, poultry, eggs, non-starchy vegetables and a small amount of non-starchy fruits, but some diets might allow whole grains and more fruits and vegetables, according to MayoClinic.com.
The Reality
A low-carb diet might result in weight loss in the beginning, but no evidence proves the insulin theory accurate; any weight loss from a low-carb diet might have more to do with a decreased intake of calories, says the American Academy of Family Physicians. Another potential cause of weight loss is a decrease in water weight due to the diuretic effect of many low-carb diets. Finally, low-carb diets often result in an increased feeling of fullness, which means less food intake, because they require dieters to eat more fat and protein, which require more digestion time, says MayoClinic.com. Low-carb diets also can promote lower cholesterol if they are focused on mono- and polyunsaturated fats, which are found in foods such as fish.
Health Risks
Eating a high-protein diet might encourage you to take in too much saturated fat, which is found in foods such as eggs, cheese and meat, says the Center for Young Women's Health. Eating too much saturated fat increases your chances of heart disease, says MayoClinic.com. Another problem with a low-carb diet that limits fruits, whole grains and vegetables is that it can contribute to gastrointestinal problems such as constipation, says MayoClinic.com.
Tips
If you're set on following a low-carb diet, chances are you won't be taking in enough fiber, vitamins and minerals, so take a fiber supplement and a multivitamin to supplement, says the American Academy of Family Physicians. Also, consult your doctor prior to following a low-carb diet if you are pregnant or have heart disease, high cholesterol, diabetes or kidney stones, recommends the American Academy of Family Physicians.
Member Comments