The theory behind low-carbohydrate diets is generally to maintain balanced insulin and blood sugar levels. When you consume carbs, your pancreas releases insulin into your body, which spikes blood sugar levels and can cause your body to store fat. Low-carb diets claim that keeping insulin secretion low leads to weight loss. Your body is supposed to transform from using carbs as energy to burning fat for energy. After approximately two weeks of limiting your carb intake, you reintroduce some complex carbs back into your diet.
What Carbs Are Appropriate on Low-Carb Diets?
Complex carbohydrates are appropriate carbohydrates on low-carb diets. They supply essential nutrients to your body and have low glycemic index. Foods with a low glycemic index don't raise insulin levels as high as foods with high glycemic index such as whole grains, wheat breads and non-starchy vegetables. Non-starchy vegetables are generally the most encouraged carbs on low-carb diet plans, as they tend to be low in carbs and have low glycemic index. Non-starchy vegetables are also complex carbs and supply your body with essential vitamins and minerals.
What Foods Are Prohibited on Low-Carb Diets?
Low-carb diets generally prohibit high consumption of sugar, alcohol and starchy foods. Sugar spikes insulin levels, leading to fat storage and alcohol is empty, excess calorie consumption. Starchy foods, like potatoes and yams, have high glycemic index and tend raise glucose levels. Simple carbs also have high glycemic index and include pastries, cakes, white bread, refined pasta and white rice. You generally cannot eat these foods on a low-carb diet.
What Are General Guidelines on Low-Carb Diets?
Mainstream low-carb diets generally consist of three or four phases. The first phase drastically cuts carbs from your diet. You derive approximately 10 percent to 20 percent of your daily calories from carbs during the first two weeks, which is far lower than the recommended 45 percent to 65 percent. From there, you add small amounts of complex carbs into your diet in the next phases. The last phase is generally a maintenance phase and you are supposed to discover how many carbs you can consume while maintaining your desired weight.
What are Potential Risks of Low-Carb Diets?
The risks of low-carb diets can be fatal for diabetics, as they rely on carbs and sugar to maintain healthy glucose levels. Risks exist for anyone who drastically lowers their carb consumption, as it is an essential dietary nutrient. MayoClinic.com explains that ketosis is a potential risk of low-carb diets because your body needs carbs to sufficiently break down fats. Partially broken-down fats and excess acid can remain in your body if you develop ketosis. It can also lead to weakness, nausea, dizziness, dehydration and irritability. Insufficient fiber is another potential risk, as many carbs are also sources of dietary fiber.
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