Many popular diet plans recommend the low-carb approach for an easy, effective and quick approach to weight loss. As opposed to low-calorie diets, dieters do not need to restrict their calories and fat intake, but instead need to keep their carbohydrate consumption within a specific target, which is first established by the diet plan, but later adjusted to your own individual tolerance.
Carbohydrate and Fat Storage
Carbohydrates, once digested, enter the bloodstream under the form of glucose, or sugar. This increase in blood sugar levels leads to the release of insulin by the pancreas. Insulin is the hormone responsible for moving the glucose from the bloodstream into the cells, where the glucose can be used for energy, if needed. If there is too much glucose present in circulation, excess glucose will be stored in the liver and muscles to fill up the glycogen stores. However, glycogen stores fill up very quickly and once there is no more room in these stores, the remaining extra glucose is concerted to triglycerides and stored as fat in the fat cells.
Low-Carb and Fat Burning
Following a low-carb diet results in less insulin secretion by the pancreas because of the lower carbohydrate intake. Decreased insulin levels are beneficial for weight loss because less fat is stored, and stored fat can now be burned for energy. This constitues the premise underlying low-carb diets. Eating fewer carbohydrates, usually below 100 g a day, although this can vary from one plan to another, allows the body to switch from using glucose as its main source of energy to using fat instead.
Results
Low-carb diets can lead to substantial weight loss in a short period of time. For example, a study published in "Annals of Internal Medicine" in May 2004 showed that the low-carb diet group lost an average of 20.7 lbs. compared to only 10.6 lbs. in the low-fat energy-restricted group after 24 weeks. Moreover, while people in the low-fat group were specifically instructed to decrease their calorie intake by 500 to 1,000 calorie a day, the low-carb group was only taught to limit their carbohydrate intake without worrying about the calories. This shows that low-carb diets, with their high satiating power, lead to a spontaneous decrease in the calorie intake, as reported in 2008 in the "American Journal of Clinical Nutrition."
Tasty Foods
Although following a low-carb diet means avoiding or limiting the consumption of bread, rice, pasta, potatoes, cereals, baked goods, fruits, dairy products, sugar and dessert, there are alot of tasty options left. For example, protein should be present at each meal, whether it is fish, chicken, meat, turket, eggs or cheese, and should be accompanied with plenty of healthy fats from avocado, olives, olive oil, coconut oil, nuts and nut butter as well as generous servings of low-carb vegetables, such as broccoli, cauliflower, leafy greens, mushrooms and asparagus.
References
- Weight Loss Resources: Low Carbohydrate - How Do Low Carb Diets Work?
- Annals of Internal Medicine: A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia
- American Journal of Clinical Nutrition: Effects of a High-Protein Ketogenic Diet on Hunger, Appetite, and Weight Loss in Obese Men Feeding Ad Libitum
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