Hazards Of A Low Carb Diet

Low-carb diets sometimes unfairly get a bad rap. Contrary to stereotype, for instance, low carb isn't synonymous with an all-meat diet. Even on the strictest plan, you can and should consume plenty of green vegetables, low-sugar fruits, and other nutrient-dense foods. Unfortunately, low-carb diets, other times, earn their stereotype. For example, you can become so fixated counting carbohydrates that you overlook problematic foods that, while certainly low carb, can also stall your weight loss and even damage your health.

Processed Meats

Mention low-carb diets, and you might immediately think big plates of bacon. Dr. Robert Atkins, however, suggests limiting this food, and requires dieters to only consume nitrate-free bacon. Many cured and processed meats contain nitrates, a preservative that can be carcinogenic. A 2010 study in the journal "Cancer," for instance, showed nitrates in cold cuts increased risk for bladder cancer. Additionally, high sodium levels in processed meats contribute to hypertension and weight loss-stalling water retention. They also often contain fillers and artificial colors. You can enjoy meat on a low-carb diet, but exchange the bacon and cold cuts for grass-fed beef, wild salmon, and organic poultry.

Nuts and Cheese

Even the strictest low-carb diets allow nuts and cheese because they contain few carbohydrates. However, these high-calorie foods often prove easy to overeat. A serving of Blue Diamond Whole Natural Almonds, for instance, contains 3 carbs, after subtracting fiber, and 160 calories. Mindlessly munch the entire 6-oz. can, though, and you've consumed a whopping 960 calories. Likewise, an ounce of cheddar cheese contains 1 carb and 114 calories. Not bad, until you reach for that second piece... and third piece... and the calories add up. If you find your weight loss stalling, or have no control over these foods, portion-control the nuts and cheese into small plastic bags.

Sugar Alcohol

You might find a low-carb label on sugar-free candy, ice cream, and other sweets. These foods often contain sugar alcohols, which you lack the enzymes to break down. Don't assume these so-called legal junk foods are a free pass to indulge. The sweetness of sugar alcohols can trigger insulin, the hormone that stores fat. Sugar-free sweets are also high in calories. Three pieces of Russell Stover Sugar Free Toffee Squares, for instance, contains 200 calories. Chances are, you'll eat more than one serving. Then you'll likely suffer the worst fate of sugar alcohols: gastrointestinal distress. Sugar alcohols pass intact to your colon, where bacteria feed on it. They also pull water, creating diarrhea.

High-Calorie Meals

Low-carb dieters sometimes become obsessed with carbohydrate count and neglect the calories. "The low-carb diet is a wonderful, healthful way to lose weight quickly, but you do have to watch your calories, as well, to a certain extent," says Dr. Michael Eades. For instance, a T-bone steak and Caesar salad create a very low-carbohydrate meal. An 8 oz. T-bone steak contains about 450 calories. Bernaise sauce can add another 250 calories. Factor in the salad, and you can consume over 1,000 calories for one meal. Even if you keep carbs low, too many calories can stall low-carb weight loss. Control your portion sizes, reduce or eliminate dressings and sauces, and remember while monitoring your carb limit, that the quality of your food also matters.