Diets low in carbohydrates have resulted in weight loss for many. However, although low-carb diets such as Atkins, the Zone and South Beach have helped people lose weight, they also have been criticized and scrutinized in several scientific studies.
Background
Low-carb diets restrict consumption of grains, cereals, rice, potatoes, fruits and starchy vegetables, such as peas and potatoes, but allow foods high in protein and fat. Because carbs hold water when they are stored in your body, reducing dietary carbs leads to water loss and has a diuretic effect, according to the Mayo Foundation for Medical Education and Research. Water loss is responsible for some of the weight loss associated with low-carb diets.
Benefits
Benefits of following a low-carb include weight loss, at least initially. However, this weight loss is likely due to water loss, a reduced appetite and nausea. In addition, people consuming low-carb diets typically eat fewer calories than usual due to dietary restrictions.
Concerns
Limiting high-carb foods can lead to nutrient deficiencies. Many high-carb foods such as whole grains, fruits, legumes and some vegetables contain beneficial vitamins, minerals and fiber. Many low-carb dieters regain the weight they lost once they resume their usual eating patterns.
Side Effects
Side effects of consuming a low-carb diet include nausea, headaches, weakness, dizziness, bad breath and dehydration. The American Academy of Family Physicians notes that some people who consume low-carb, high-protein diets may be at risk for kidney or liver problems.
Expert Insight
Although low-carb diets can help you lose weight, so can other types of diets that involve calorie restriction. According to the American Academy of Family Physicians, after six months, low-carb diets are not any more effective than other types of diets.
Recommendations
The American Dietetic Association recommends a weight loss rate of 1 to 2 Ibs. per week by creating a calorie deficit of 500 to 1,000 calories per day. Adding exercise to your weight loss regimen can help you maintain your weight loss over a long period of time. The Dietary Guidelines for Americans 2005 encourages Americans to get 45 to 65 percent of their daily calories from carbs, 10 to 35 percent from protein and 20 to 35 percent from fat.
References
- American Heart Association: High Protein Diets
- Mayo Foundation for Medical Education and Research: Low-Carb Diet
- American Academy of Family Physicians: Nutrition for Weight Loss--Is a Low-Carbohydrate Diet Right for Me?
- American Dietetic Association: Adult Weight Management (AWM)--Realistic Weight Goal Setting
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2005
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