Low-carbohydrate diets are nutrition plans that focus on low carbohydrate and low sugar consumption. Many commercial low-carbohydrate diets encourage low glycemic index carbohydrates when carbs are consumed. They generally end with gradually adding healthy carbs back into the diet and shift the focus to a balanced diet that consists of healthy proteins, fats and carbohydrates. Please consult your doctor before beginning any new diet plan, specifically lowering your carbohydrate intake.
What are Potential Side Effects of a Low-Carbohydrate Diet?
Low-carbohydrate diets vary in the amount of carbs you can consume within each specific diet plan. According to MayoClinic.com, some low-carbohydrate diets can limit carbohydrate intake to just 10 percent of your total daily calories. The recommended amount of carbohydrates is over 45 percent of of your total daily calories. Restricting your carbohydrates this drastically may lead to loss of energy or fiber deficiency, as you derive the majority of dietary fiber from carbohydrates. It can also cause malnutrition or ketosis. Ketosis can lead to feeling light headed, excess acid, gout and kidney stones.
What are the General Steps in a Low-Carbohydrate Diet?
Low-carbohydrate diets generally incorporate detailed phases into their diet regimens. The idea is to cut the majority of carbohydrates out of your diet during the first few weeks. Foods that are not permitted during this period include baked goods, refined pasta, white bread and rice, starchy vegetables and pastries. You are supposed to derive the low amount of carbs that you can consume from non-starchy vegetables. In the following weeks you reintroduce complex carbs into your diet such as whole wheat breads and grains. Your carbohydrate intake remains low even until the final phases of the diet, when you learn how many carbohydrates you can consume while maintaining your weight loss.
Can I Eat Fruit on a Low-Carbohydrate Diet?
Fruit is generally not allowed during the first phase or first two weeks of low-carbohydrate diets. It is still limited during the next few weeks because of its high sugar content. It is gradually worked in during the middle or end of the diet but intake is low to moderate. Fruits with low glycemic index are encouraged when you reintroduce them, such as grapefruit, cherries, peaches, pears and apples. Food is considered low on the glycemic index scale if it is below 50.
What is the Premise Behind Low-Carbohydrate Diets?
Low-carbohydrate diets limit carbs and sugar to reduce the amount of insulin your pancreas releases and to keep blood glucose levels balanced. Your body converts carbohydrates into sugar and uses it for energy. Any excess sugar is stored for future use, which turns to fat. Additionally, limiting carbohydrate intake may allow your body to burn fat stores as energy since it does not have carbs for energy. Consuming sugar can make you crave more sugar soon after, which also leads to high blood sugar and high insulin levels.
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