Obesity is a growing problem in the United States. According to the Centers for Disease Control and Prevention, 33 U.S. states had an obesity rate of greater than 25 percent, and nine of those states had an obesity prevalence of greater than or equal to 30 percent in 2009. Only two states, Colorado and the District of Columbia, had an obesity prevalence of less than 20 percent. Dieting is an effective way to reverse obesity. Many Americans are turning to low-carbohydrate diets for such weight loss.
Identification
Low-carbohydrate diets are generally high-fat, high-protein diets that restrict carbohydrate intake. Atkins, Zone, Protein Power and South Beach are all different forms of low-carbohydrate diets. Carbohydrates contain one or more sugars and have an impact on blood glucose. Vegetables, fruits, sugar, whole grains, baked goods, pasta, rice, potatoes and corn all contain carbohydrates.
Theory
In the July 7, 2002 New York Times article, "What If It's All Been a Big Fat Lie?," Gary Taubes explains that eating carbohydrates causes a rise in blood glucose. In turn, your pancreas releases insulin to control blood glucose levels. When insulin is present in your bloodstream, your body is unable to use fat as fuel, and insulin actually causes the food you eat to be stored as fat. When insulin is absent, your body uses stored fat as its primary source of fuel. The result is weight loss.
Recommendations
Different diets offer slight variations on a low-carbohydrate theme. Atkins is one of the diets that most strictly limits carbohydrate intake, suggesting that you eat fewer than 20 g of carbohydrates per day during the early stages. The Zone Diet recommends eating 40 percent of your calories from protein and 30 percent of your calories each from fat and protein. Protein Power suggests eating 7 to 10 g of carbohydrates per meal, and no more than 30 g of carbohydrates per day.
Research
A 2007 Stanford University study conducted by Christopher Gardner, Ph.D. et al. compared Atkins, Zone, Ornish, and LEARN diets and concluded that the participants on Atkins had more favorable weight loss and metabolic outcomes after 12 months than any of the other diets. A 2003 Study at the University of Pennsylvania School of Medicine conducted by Gary D. Foster, Ph.D. et al. compared Atkins-style diets to low-fat diets and found that in the first three to six months, study participants lost more weight on the Atkins-style diet; however, after a year there were no significant differences between the two groups.
Considerations
Regardless of the diet you choose, Dr. Atkins suggests that the key to maintaining weight loss on a low-carbohydrate diet is continuing a low-carbohydrate lifestyle. When you select your specific weight loss plan, it will provide provisions for maintenance. Following those may help you keep the weight off. The USDA recommends eating a balanced diet that includes foods from all of the food groups. Low-carbohydrate diets are not balanced diets. Always check with your doctor before undertaking a low-carb diet.
References
- Centers for Disease Control: US Obesity Trends
- MedlinePlus: Carbohydrates
- "The New York Times": What If It's All Been a Big Fat Lie
- "Dr. Atkins New Diet Revolution"; Robert C. Atkins, M.D.; 1992
- "Protein Power Lifeplan"; Michael R. Eades, M.D. and Mary Dan Eades, M.D.; 2000
- "Enter the Zone"; Barry Sears, Ph.D. and Bill Lawren; 1995
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