Low-carb diet plans have become popular as a method for weight loss. These diets limit specific types of foods in order to reduce carbohydrate intake. While evidence suggests that these diets can be successful for weight loss, you should be aware of possible side effects.
Features
A low-carb diet consists of restricting the number of carbohydrates you eat per day to promote weight loss. According to MayoClinic.com, carbohydrates are found in grains, dairy products, vegetables, fruits, beans, peas, sugar and sweets. The number of carbohydrates allotted in the diet depends on the specific plan you choose. A low-carb plan can range from 10 to 150 g of carbohydrates per day. A low-carb diet typically consists of meat, poultry, eggs, fish and nonstarchy vegetables.
Function
Carbohydrates are an energy source for the body, but they can also lead to fat accumulation if not eaten in moderation. Your body converts carbohydrates into glucose, or sugar, and uses it as energy before using stored body fat. If you are eating more carbohydrates than your body needs, you are telling your body to retain any excess fat. This could be the cause of unwanted weight gain or trouble losing excess weight.
Theories
The low-carb diet works on the premise that you can change your body's primary energy source. If you remove carbohydrates from your diet, you will impact your glucose and insulin levels. According to AskMen.com, once there are no carbs left to use as fuel, your body begins to burn fat.
Warning
Although you can experience weight loss and reach a healthy weight on a low-carb diet plan, you can also experience unwanted side effects and health risks. According MayoClinic.com, a low-carb diet can be high in saturated fat and cholesterol, which can increase your risk for heart disease and some forms of cancer. As you remove fruits and vegetables from your diet, you also impact your health. You can experience headaches, diarrhea, constipation, increased blood pressure and increase your risk of osteoporosis.
Expert Insight
According to MayoClinic.com, weight loss on a low-carb plan comes from water weight loss, reduced calorie intake and slower digestion. As your body digests foods slower, you feel full for longer and avoid the urge to snack. They suggest that the healthiest diet is made up of fruits, whole grains, vegetables and lean sources of protein.
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