A low-carb diet is a weight loss program that restricts the intake of foods rich in carbohydrates. One of the most appealing aspects of low-carb diets is that weight loss can often be achieved without the need for exercise. Since the late 1990s when low-carb diets first became popular, a number of fad diets and carb-conscious foods have been developed to take advantage of the low-carb craze.
How It Works
Though most low-carb diet programs will claim that they work because the carbohydrate restriction forces the body to burn stored fat rather than carbs as fuel for energy, researchers at the Mayo Clinic believe that the reason why low-carb diets are effective is that they increase a feeling of fullness while dropping water weight and reducing calories as well as carbohydrates. Foods high in fats and proteins take longer to move through the digestive system, helping the body to feel satisfied for longer periods of time and thereby reducing the amount of calories being consumed.
Phases
Most low-carb weight loss programs use phases to guide dieters through various levels of carbohydrate consumption. Popular low-carb diets like the Atkins Diet or the South Beach diet begin with a period of strict carbohydrate restriction followed by a gradual reintroduction of natural carbohydrates like those found in fruits, vegetables and nuts. While the most rapid weight loss occurs during the early stages of a low-carb diet, reintroducing natural carbohydrates helps to maintain the weight loss over time.
Types of Carbohydrates
Foods provide two key types of carbohydrates. Simple carbohydrates, also known as simple sugars, are found in the refined sugars used in most processed foods like candy or soda but are also present in fruits and milk products. Complex carbohydrates or starches such as those found in whole grains are usually high in fiber and take longer to digest, making them ideal an ideal choice for low-carb weight loss programs.
Acceptable Foods
Natural animal proteins like red meat, turkey, fish and chicken or animal fats like butter make up the majority of the acceptable foods list for low-carb diets, especially during the strictest phase at the beginning. As you move toward the weight loss maintenance phases, high fiber, complex carbohydrate foods like vegetables and whole grains are gradually reintroduced into your diet. Low or reduced fat cheeses like American, cheddar or mozzarella are also included on the acceptable list of foods for low-carb diets.
Considerations
Though low-carb diets make weight loss without exercise possible, the healthiest way to shed pounds using a low-carb program is to incorporate at least some form of regular exercise into your routine. By doing simple, aerobic exercises like taking a short, brisk walk each day, you could significantly speed up weight loss and support your overall health in the process.
Warning
As is the case with all weight loss programs, always consult your physician before making any major changes to your diet. Some potential side effects from low-carb dieting include constipation, nausea, weakness and dehydration. However, these drawbacks can be minimized by drinking plenty of water and choosing foods that are nutritious and high in fiber like fruits, vegetables, natural whole grains and lean proteins.
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