Low-Carb Fad Diets

Low-carb diets have been around for centuries. In fact, according to the book, "Living the Low-Carb Life" by Jonny Bowden, the first low-carb diet was introduced in 1864 by William Banting. Banting was so obese, that he was losing his hearing from fat pressing on his inner ear. His doctor put him on a high-protein, low-carbohydrate diet. In less than a year, Banting lost 56 lbs. Though we know more about the needs of the body today, the theory is still the same -- reducing blood glucose will reduce insulin and result in weight loss. Atkins and The Zone are two very popular low-carb diets. Before starting a diet, check with your doctor for guidance on which type of diet would be most appropriate for your particular situation.

Atkins

The Atkins diet takes place in four different phases. Phase one is the induction phase, where you will eat no more than 20 g of carbohydrates per day. Eating three meals per day or four or five small meals, you will take in four to six ounces of protein. This phase could result in a weight loss of up to 15 lbs. in just two weeks. Phase two increases your carbohydrate intake to 25 g per day and allows intake of nuts, seeds and low-carbohydrate fruits to your diet. Phase three is known as pre-maintenance, where you should be losing the last 10 lbs., or less, of your weight. Increases are made to your carbohydrate intake based on your weight loss tolerance. In addition, higher carbohydrate vegetables and fruits are added. Phase four is the last phase and known as lifetime maintenance. This is the phase that will, ideally, maintain weight loss. During this phase, you will continue to eat the minimum number of carbohydrates you determined ideal for you in phase three, as well as continue monitoring your protein intake to maintain weight. You want to continue limiting carbs so your blood glucose and insulin levels stay at equilibrium.

Zone

The Zone diet was developed by Dr. Barry Sears, whose aim is to provide weight loss through what he feels are healthier selections from each of the food groups. If you choose to go on the Zone diet, you will receive low-carbohydrate, high-protein breads, cereals and snacks from Dr. Sears. This program chooses unsaturated fats, lean proteins and low-glycemic fruits and vegetables to emphasize. Sears believes there are three components to healthy eating: essential amino acids, essential fatty acids, and essential polyphenols. His meal plans reflect these three characteristics of foods.

Risks

As with any fad diet, there are risks to partaking in a low-carbohydrate plan. According to the book "Nutrition," by Frances Sizer and Eleanor Whitney, there are four main risks. First, a high-protein intake may mean large amounts of cholesterol and saturated fat. This can lead to a buildup of cholesterol and fat in the bloodstream. Similarly, your gallbladder can be damaged by eating a diet high in fat. Second, small amounts of carbohydrates can lead to hypoglycemia, or low blood glucose, which can be dangerous and even fatal. Less carbohydrates also means less fiber, which can affect your digestive system. Finally, there may be a lack of nutrients due to the limitations put on consumption of fresh fruit and vegetables.

Benefits

One of the main benefits associated with a low-carbohydrate diet is adherence. In a study published in "The Annals of Internal Medicine" in 2004 by William S. Yancy, Jr. and colleagues, weight loss and maintenance of a low-carbohydrate diet may be better than a low-fat diet. This study took 120 overweight individuals and put them on a low-carbohydrate or low-fat diet. The low-carbohydrate participants lost more weight and had better adherence to the diet, in general.