Low-carb diets are popular diet plans that limit the number of carbohydrates you take in, while emphasizing the protein and fat groups. Low-carb diets might help you lose weight but this unbalanced form of eating can potentially cause a number of health risks. Speak to your doctor before beginning a new diet plan.
Insufficient Carbohydrates
On the Atkins diet, one of the most popular low-carb diets, you eat 20 to 100g of carbohydrates each day in the beginning and work up to 45 to 100g per day for life. This is much less than the suggested amount of 225 to 325g per day. Some other low-carb diets recommend more carbs each day, but they still greatly limit your carb intake.
Excess Protein
Some low-carb diets encourage eating too much protein to provide energy in the place of carbs. An excess of protein can cause damage to your kidneys and bone loss if you are on the plan for over a year.
Excess Fat
Along with protein, many low-carb diets encourage too much fat consumption. On the South Beach diet, another popular low-carb diet, a third of your food intake is fat. Half of your calories are fat on the Atkins Diet. An excess of fat can cause heart problems, such as high cholesterol and swelling in your arteries.
Carbohydrates as Energy
Your body needs carbohydrates more than fat and protein, according to the McKinley Health Center. Carbohydrates provide your body the type of energy that is easiest for it to use. Low-carb diets do not give your body enough of this type of energy.
Fiber
Many carbohydrates contain fiber that your body needs to get rid of waste. If you do not get enough fiber in your diet, you might have constipation, hemorrhoids and a higher chance of developing colon cancer.
Essential Body Functions
Carbohydrates are used by your central nervous system, tissues, muscles, cells and numerous organs like the brain, kidneys and intestines. If you do not take in enough carbs, your body might have trouble carrying out these functions.
Exercise
While they recommend exercise, the Atkins and South Beach diets do not give specific exercise plans or goals. Without exercise, it is more difficult to stick to a health plan and your body will not receive the benefits of fitness.
Health Risks
While research is needed on the long-term effects of low-carb diets, many experts believe these diets can cause ketoacidosis, cancer and heart disease. Ketoacidosis is a condition that can lead to a coma and death that is caused by not consuming enough sugar.
Fad Diets
Overall, low-carb diets are considered fad, or commercial, diets. These diets are often too restrictive, unrealistic and not specific to your body or life. They can cause yo-yo dieting, where you go through a cycle of losing and gaining weight.
Nutrient Deficiencies
Since most foods have carbohydrates, including grains, fruit, vegetables, nuts and dairy, a low-carb diet can result in nutrient deficiencies. If you restrict certain food groups, you might not get enough vitamins, minerals and other nutrients your body needs to properly take care of itself.
References
- MayoClinic.com: Atkins Diet -- What's Behind the Claims?
- University of Maryland Medical Center: Low-Carb Diets -- The Right Way to Go?
- University of Maryland Medical Center: University of Maryland Study Compares Three Popular Diets for Risk of Cardiovascular Problems; 2007
- McKinley Health Center: Macronutrients -- The Importance of Carbohydrate, Protein and Fat
- MayoClinic.com: South Beach Diet
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