Low-carbohydrate, or low-carb, diets are a popular option for rapid weight loss, and some research suggests they may be effective as well. A study published in the July 2008 issue of the "New England Journal of Medicine" found that low-carbohydrate diets were more effective at producing weight loss than low-fat diets. Despite this research, a low-carbohydrate diet may not be the best option for you, so you should thoroughly research the diet before trying it. In addition, you should consult a doctor before starting a weight loss plan.
Definition of Low Carb
According to the weight loss information website Every Diet, varying degrees of low-carb diets exist. Because the typical American diet provides about 50 to 70 percent of calories from carbohydrates, any number lower than that could be considered low-carb. However, Every Diet notes that a true low-carb diet contains between 25 and 39 percent of calories from carbohydrates, while a "very low carb" diet can have anywhere from 0 to 25 percent of calories from carbohydrates. Fat and protein intake are increased to make up for the loss of carbohydrates.
Examples
Examples of low-carb diets include the Atkins diet, South Beach diet, Anabolic diet, Ketogenic diet, Paleo diet and Sugar Busters. However, a low-carbohydrate diet does not have to have a specific name or ideology attached to it. As stated previously, it is the proportion of carbohydrates that produces this classification.
Foods To Eat
You may find that many of the foods recommended for a low-carb diet are not typical diet foods. This is because these diets emphasize fat and protein intake, so food such as bacon and cheese are acceptable. Other low-carb foods include fish, red meat, poultry, pork, vegetable oils, butter and other fat sources. However, many of these foods are high in calories, so you need to monitor your calorie intake carefully.
Benefits
Despite the nontraditional array of foods acceptable with this dieting style, you may experience a number of benefits from a low-carb diet. Because carbohydrates hold water, you may experience rapid weight loss as your body flushes out water it has been holding when you restrict carbs. In addition, nutrition expert Glen Danbury notes that low-carb diets help manage your insulin levels. Keeping insulin levels in check may help control your appetite and prevent the suppression of fat-releasing hormones. Danbury also notes the restriction in food choices makes it difficult to overindulge.
Drawbacks
Unfortunately, low-carb diets also come with risks. The Mayo Clinic points out that low-carb diet plans may result in high intake of saturated fat and cholesterol, which put you at risk for heart disease. In addition, low-carb diets make obtaining vitamins, minerals and fiber difficult, as fruits and vegetables are restricted. Last, you may find it difficult to follow a low-carb diet if you are used to consuming carbohydrate-rich foods.
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