A low-carb diet is used for weight loss and focuses on restricting the intake of carbohydrates, according to MayoClinic.com. According to a two-year study, participants lost an equal amount of weight on a low-carb diet vs. a low-fat diet, according to MedlinePlus. Participants lost about 7 percent of their starting body fat on the low-carb diet.
How it Works
A low-carb diet focuses on limiting carbohydrates, such as starchy vegetables, fruit, grains and breads, according to MayoClinic.com. There are several versions of a low-carb diet, with different restrictions on the amount of carbohydrates dieters can consume.
Low-carb diets work on the idea that insulin prevents fat from breaking down in the body, forcing the body to use sugar for energy. Proponents of this diet method believe limiting carbohydrate consumption forces the body to burn stored fat.
A typical low-carb menu may include poultry, fish, eggs and meat. Nonstarchy vegetables are also consumed. Typical diets restrict daily carbohydrate consumption to 50 to 150 g, according to MayoClinic.com.
Considerations
If you choose a low-carb diet for weight loss, choose protein sources with monounsaturated and polyunsaturated fats instead of foods high in saturated fats, recommends MayoClinic.com. Eating these fats may lower your cholesterol level and assist in feeling fuller for longer.
Misconceptions
Sticking to a low-carb diet long-term may be difficult. If you have trouble following this diet, consider other diet options. People who discontinue a low-carb diet may experience weight gain, according to MayoClinic.com.
Results
A low-carb diet appears to promote weight loss, according to MayoClinic.com. Weight loss may occur due to the diuretic effect of low-carb diets and increased feeling of fullness from consuming high amounts of fat and proteins. These diets also restrict calories, which creates a calorie deficit, resulting in weight loss.
Warnings
If you eat protein sources high in saturated fats and cholesterol, your risk for cancer and heart disease may increase, according to MayoClinic.com. Also, limiting consumption of fruits and vegetables may result in constipation and gastrointestinal upset.
Talk with your doctor before starting any diet plan. She can evaluate your health and determine if a low-carb diet plan is appropriate for your health situation.
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