A low-carb diet is one of many options for someone who wants to lose weight. Before selecting this option, you should become familiar with how a low-carb diet works, as well as what kind of results to expect and what risks may be involved. Individuals should also consider their health, lifestyle and personal food preferences to determine if they are well suited for success on a low-carb diet.
Types
While several low-carb-style diets are out there, not all programs are the same. Most of these weight loss plans vary, depending on their allowance of carb intake. The Atkins Diet, for example, is a restrictive diet that limits dieters to 20 grams of carbohydrates per day during the initial phase. An example of a less-restrictive low-carb plan is the South Beach Diet, which focuses not on the amount, but rather the kinds of carbs consumed.
Function
According to the Mayo Clinic, low-carb diets are designed on the premise that insulin prevents the body from breaking down fats, as it instead facilitates the use of sugar for energy. Decreased carbs results in decreased amounts of insulin, the diet contends, forcing the body to use stored fat for energy. Some experts, however, say weight loss achieved through a low-carb diet is simply a result of the decreased calorie intake of dieters whose choices are restricted on such programs.
Low-Carb Foods
Typical low-carb food selections include meat, fish, poultry, eggs and cheese. Foods to avoid usually include grain products, bread, pasta, beans, starchy vegetables, fruit and sweets. Limited selections of fruit, vegetables and whole grains are allowed on some low-carb eating plans, though usually not in the first few weeks of the diet.
Advantages
Dieters who follow a low-carb weight loss plan tend to lose weight quickly in the first weeks of the diet. Low-carb diets can help reduce cholesterol if the foods being consumed are also low in fat. The low-carb diet model is typically low in sugar, which can result in better control of blood sugar levels. The ability to choose selections from a list of allowed foods may be beneficial to dieters who find it difficult to create a menu plan or control portions on diet plans with less restrictive food allowances.
Disadvantages
Because many low-carb options are high in saturated fat and salt, they can lead to health problems such as high cholesterol and high blood pressure. The lack of balanced nutrition can also lead to other ailments, such as constipation as a result of limited fiber or a decrease in energy levels. The restrictive nature of low-carb diets may also lead to feelings of deprivation, which can result in overindulgence of carbs and weight gain when the program ends.
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