Low-carbohydrate diets such as the Atkins Diet and the Zone Diet advocate eating meals high in protein and fat but limited in starch, sugar and carbohydrates. Typical low-carb diet plans involve reducing carbohydrate intake to less than 150 grams daily. Limiting carbs, proponents suggest, regulates insulin levels and encourages your body to burn fat for energy, the Mayo Clinic explains. Consult your doctor before beginning any new diet.
Weight Loss
A low-carbohydrate eating plan helps dieters achieve long-term weight loss, according to research published in the October 2010 issue of the journal "Archives of Internal Medicine." Researchers led by Dr. Gary Foster of Temple University found that, two years after starting a low-carb diet, dieters had lost 7 percent of their initial body weight, an amount comparable to those on a low-fat diet, calorie-restricted diet. Low-carb diets restrict the types of foods dieters can eat and tend to contain significant amounts of fat and protein, so dieters feel full for longer. Both of these factors may reduce overall calorie intake and lead to weight loss, the Mayo Clinic adds.
Cholesterol Levels
Low-carbohydrate diets appear to offer long-term benefits for cholesterol levels and other markers of cardiovascular health. In addition to weight loss, Foster's study tracked low-carb dieters' cholesterol levels over a two-year period. Compared to low-fat dieters, low-carbohydrate dieters had double the increase in levels of high-density lipoprotein, or "good" cholesterol. According to the National Heart, Lung and Blood Institute, HDL transports cholesterol to your liver and helps the liver remove it from the body. Higher HDL levels indicates a reduced risk for heart disease.
Fiber Intake
Consuming a low-carbohydrate diet involves limiting intake of fiber-rich bread, cereal, rice, starchy vegetables and even fruit. Without whole grains, vegetables and fruits, dieters are prone to constipation, the Mayo Clinic warns. A long-term low-fiber diet may contribute to the development of diverticulosis, a condition that causes small pouches in the colon to bulge outward and swell, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Over time, diverticular disease can cause bleeding, gastrointestinal perforation and even intestinal obstruction. Limiting fiber intake may also have long-term implications for cancer risk. Research by Rikke Egeberg and colleagues published in the Aug. 24, 2010, issue of the "British Journal of Nutrition" indicates that a higher intake of whole-grain products may protect against colon and rectal cancer, particularly in men.
References
- Mayo Clinic: Low-Carb Diet
- American College of Physicians: At Two Years, Low-Carb Diet Beats Low-Fat for HDL Cholesterol Levels
- National Heart, Lung and Blood Institute: High Blood Cholesterol
- National Institute of Diabetes and Digestive and Kidney Diseases: Diverticulosis and Diverticulitis
- "British Journal of Cancer"; Intake of Wholegrain Products and Risk of Colorectal Cancers in the Diet, Cancer and Health Cohort Study; Rikke Egeberg et al.; Aug. 24, 2010
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