Why Is A Low Carb Diet Easier?

For many people, following a low-carbohydrate diet is easier than undertaking a more traditional low-fat, calorie-controlled diet. In many cases, a diet that you are willing to follow for a sustained period of time is much more likely to lead to long-term success, and many dieters find that they enjoy the low-carbohydrate lifestyle. If the available low-carbohydrate food choices appeal to you, then you may find a low-carbohydrate diet easier to follow; however, if you don't enjoy the food offerings of a low-carbohydrate diet, you may be better off selecting a different diet plan.

Identification

Low-carbohydrate diets consist of mostly animal proteins, fats, non-starchy vegetables, and some low-sugar fruits. The diets limit simple and complex carbohydrates such as sugar, candy, desserts, baked goods, breads, cereals, whole grains, rice, potatoes, corn, high-sugar fruits, and starchy vegetables. Carbohydrate foods all contain one or more sugars, which affect blood glucose by causing it to rise.

History

Low-carbohydrate diets came into popular use in the 1970s following the publication of "Dr. Atkins Diet Revolution." In the book, Dr. Robert Atkins outlined a diet that allowed dieters to eat luxurious and satiating foods such as heavy cream, butter, bacon, steak and lobster while eschewing carbohydrate and sugar-laden foods such as bread, rice and pasta. Dieters quickly took to the idea of being able to eat foods forbidden on traditional calorie-restricted diets while still losing weight. Dr. Atkins re-released the diet in 1992 as "Dr. Atkins New Diet Revolution," and other low-carbohydrate diets such as Zone and Protein Power soon followed.

Theories/Speculation

Dr. Atkins attributes the simplicity of low-carbohydrate diets to two factors. First, the foods allowed on the diet are very satisfying. The fat content in the food causes quick satiation, and dieters don't feel deprived. Second, the diet generates a state called "ketosis" in which the body burns fat as its primary fuel source. According to Atkins, ketosis can lead to lack of hunger and increased energy, which can help the dieter to be successful. The Bethesda Naval Medical Center suggests that one of the reasons that dieters lose weight so quickly on low-carbohydrate diets is that low-carbohydrate eating depletes stored water, leading to rapid weight loss as the body uses the last of its stored carbohydrates along with water.

Research

A two-year Temple University study demonstrated that low-carbohydrate diets are as effective as low-fat diets for weight loss when combined with behavioral modification. A 2008 Ben Gurion University study conducted by Iris Shai, Ph.D., et al. compared low-fat, low-carbohydrate, and Mediterranean-style diets and found them to be equally effective. A 2002 University of Pennsylvania Study conducted by Gary Foster, Ph.D., et al. concluded that low-carbohydrate diets resulted in more weight loss during the first three to six months than low-fat diets; however, by 12 months, weight loss rates were equal between both diets.

Considerations

Low-carbohydrate diets can lead to weight loss; however, their long-term effects remain largely unknown, cautions MayoClinic.com. Ketosis may lead to reduced hunger, but it can also cause anxiety, racing heart and sleep disorders. The diets are also high in saturated fat and cholesterol, which can lead to increased risk of heart disease and certain cancers.