Carbohydrates normally provide your body with energy required for physical activity and healthy organ functioning. However, weight loss programs such as the Atkins, Zone and South Beach diets accomplish weight loss with low carb diet food plans. The Harvard School of Public Health reports that low carb diet food plans may help you lose weight more quickly than low-fat dieting but may not result in long-term weight loss.
Permitted Food
Low carb diet food plans require you to get 75 to 80 percent of your body's energy requirements from protein and fat, according to YoungWomensHealth.org. Low carb diet food plans may emphasize meats such as poultry and fish. These food plans may include eggs and non-starchy vegetables. Foods such as whole milk, cheese and butter may also be permitted in low carb diet food plans.
Restricted Food
Low carb diet food plans restrict foods that contain dietary carbohydrates. These food plans may permit 50 to 150 g of carbohydrates per day. Low carb diets may restrict or exclude beans, grains, breads, pastas and starchy vegetables. These diet plans usually restrict foods such as fruit and sweet foods, including pastries, the Mayo Clinic says.
Rationale
Proponents of low carb diet food plans for weight loss suggest that carbohydrates prevent you from burning fat for energy, because carbohydrates increase glucose levels in your blood. Your body releases the hormone insulin to transport blood glucose to fat and muscle cells. According to Atkins.com, insulin prevents you from burning fat because it promotes the storage of nutrients and blocks the breakdown of protein, fat and carbohydrates.
Risks
Low carb diet food plans increase the amount of protein you eat. YoungWomensHealth.org suggests that high protein diets may have a lot of unhealthy saturated fat. Low carb diet food plans may increase your risk for kidney problems, because digesting higher amounts of protein requires more calcium and puts more pressure on your kidneys. Low carb diet food plans that are high in saturated fat and cholesterol can increase your risk of heart disease and cancer. These food plans may not provide enough dietary fiber and could lead to constipation or other gastrointestinal problems. Low carb diet food plans may also induce weakness, nausea, dehydration and irritability, the Mayo Clinic reports.
Results
Mayoclinic.com suggests that low carb diet food plans may promote weight loss. Factors that may contribute to weight loss with these food plans may include loss of water weight, increased feeling of fullness and a reduction in total caloric intake. Low carb diets have a diuretic effect that reduces water in your body. Fat and protein take longer to digest and help you feel full longer. A low carb diet may limit your food choices to the extent that you reduce the amount of food you eat and your total caloric intake, YoungWomensHealth.org says.
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