With rising rates of obesity in the Western world, many people are turning to low-carbohydrate diets to lose weight. For some, the diets are an effective weight management tool, but some low-carbohydrate dieters feel they may experience more success by eating a strict no-carbohydrate diet. People refer to zero-carbohydrate diets as carnivorous diets or meat and egg diets. They are extreme versions of low-carbohydrate diets such as Atkins and Protein Power.
Identification
Pasta, rice, whole grains, potatoes, vegetables and fruits all contain carbohydrates. Carbohydrates are broken down into three categories: simple carbohydrates, complex carbohydrates and fiber. Simple carbohydrates have a dramatic impact on blood glucose, causing it rise sharply shortly after their ingestion. Table sugar, dairy products, fruit and baked goods are simple-carbohydrate foods. Complex carbohydrates have a moderate affect on your blood glucose levels, causing a slower, more sustained rise. Potatoes, vegetables and whole grains are complex carbohydrate foods. Fiber has virtually no affect on blood sugar, because the body doesn't absorb it. Strict no-carbohydrate diets eschew all these foods, including fruits and vegetables. If you are on a zero-carbohydrate diet, you will get all your calories from meat and animal fat. Only a few foods are allowed on a zero-carbohydrate diet such as meat, eggs, poultry, fish and seafood.
History
The earliest proponent of zero-carbohydrate diets was the Canadian Arctic explorer, Vilhjalmur Steffanson. After returning from time spent among the Inuit populations, Steffanson noted that for the most part, Inuit people lived solely on protein and fat. He observed that the people were relatively disease-free and suggested that all-meat diets were responsible for the Inuits' excellent health.
Research
Most of the weight-loss research has studied Atkins-style low-carbohydrate diets that allow a small amount of complex carbohydrates. Studies into low-carbohydrate diets, such as a 2010 study conducted at Temple University, show that low-carbohydrate diets can be effective for weight loss. Zero-carbohydrate diets haven't been studied as a specific mechanism of weight loss, but some research has been conducted into the health effects of such diets. In 1930, Walter S. McClellan and Eugene F. Du Bois at the Russell Sage Institute of Pathology studied two male volunteers who agreed to eat nothing but meat for a year. At the end of the year, the researchers noticed no negative health effects associated with the diet. They also observed that in early stages, weight loss occurred as a result of water loss.
Cautions
A strict no-carbohydrate diet runs counter to the USDA's recommendations, which suggest eating a variety of foods from all of the food groups including 3 to 6 oz. of grains, three to four servings of fruit, three to five servings of vegetables, two to three servings each of lean dairy and lean protein, and sparing use of fat and sugar. The USDA makes these recommendations to assure adequate intake of all of the vitamins and minerals your body needs for healthy function. MayoClinic.com further warns that high-protein diets may result in kidney problems, and low-fiber diets may result in gastrointestinal disorders, such as constipation.
Considerations
Although the Russell Sage Institute study showed no ill health effects from a zero-carbohydrate diet, the study followed only two men, and was based on 1930s understandings of health. This is a very narrow sampling, and results aren't statistically valid for the entire population. All-meat diets may also be high in saturated fat and cholesterol, which can lead to increased risk of heart disease and certain cancers. If you are considering a zero-carbohydrate diet, talk with your doctor.
References
- MedlinePlus: Carbohydrates
- "Harper's Monthly Magazine": Adventures in Diet Part 1; Vilhjalmur Stefansson; November 1935
- Temple University: Temple Research Studies Long Term Effectiveness of Low-Carb versus Low-Fat Diets
- "Clinical Calorimetry"; Prolonged Meat Diets with a Study of Kidney Function and Ketosis; Walter S. McClellan and Eugene F. DuBois; February, 1930
- MyPyramid.gov: Inside the Pyramid
- MayoClinic.com: High-Protein Diets: Are they Safe?; Katherine Zeratsky, R.D., L.D.
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