Eating a low carb diet may boost fat burning metabolism and aid in weight loss, according to the "Gale Encyclopedia of Diets: A Guide to Health and Nutrition." Low carb diets entered the American diet scene in 1972, when Dr. Robert Atkins published his first book, "Dr. Atkins' Diet Revolution." Many other commercial low carb diets followed, including the South Beach diet and the Zone diet. Following this type of diet may help you lose weight, but consult your doctor before starting any new diet.
Metabolism
The process of turning carbohydrates, proteins, fats or micronutrients into energy is the cornerstone of metabolism, according to the "Gale Encyclopedia." The metabolic process incorporates two phases, "catabolism," during which the substances in food break down, and "anabolism," the phase in which the broken down substances create energy.
Low Carb/High Protein
On a low carb diet, the dieter reduces his intake of carbohydrates and eats more protein. When carbs are severely restricted, as seen in the Atkins diet, the dieter may enter ketosis, a physical state in which the body thinks its starving and begins to burn fat. This causes fat metabolism, according to the "Gale Encyclopedia," and is a more efficient way to lose weight than carbohydrate metabolism, which leaves fat stores in place.
Foods
Although specific diets vary in the suggested amount of carbohydrates consumed on a low carb diet, there are some general guidelines. Dieters may eat lean sources of protein, including poultry, red meat, seafood and eggs, but they must reduce or eliminate breads, pastries and sweets from their diets. In order for the body to produce ketone bodies, the substances responsible for fat metabolism, the dieter must severely restrict carbs. For example, during the first two weeks of the Atkins' diet, the dieter eats no more than 20 g of carbohydrates per day, which induces ketosis.
Potential Benefits
Eating a low carb diet may be beneficial in reducing obesity, according to a 2007 review prepared by the Department of Biochemistry at Duke University. In addition, a low carb diet may help to control blood sugar levels in patients with Type II diabetes.
Concerns
The Mayo Clinic advises dieters that ketosis may cause nausea, dehydration, irritability and weakness. In addition, low-carb dieters may not get enough dietary fiber since fruits, vegetables and even whole grains are limited. Some low-carb diets do not discourage eating saturated fats, which may lead to an increased risk of heart disease.
References
- "The Gale Encyclopedia of Diets: A Guide to Health and Nutrition"; Jacqueline L. Longe, 2008
- Mayo Clinic: Low Carb Diet
- AJCN: Low-Carbohydrate Nutrition and Metabolism
Member Comments