Is It Safe To Go On A No Carb Diet?

As its name suggests, a no-carb diet is a plan that excludes all foods that contain simple and complex carbohydrates. It is an extreme form of the low-carb diet, a popular plan in the United States and Europe for weight loss. Although eliminating carbs from your diet may promote weight loss, several aspects of this diet make it an unhealthy choice.

Permitted Foods

The no-carb diet is extremely restrictive, excluding most types of foods from your diet. All foods derived from plant sources, including vegetables, fruits, nuts, legumes, seeds and grains contain at least some carbohydrates. Carbs are also found in dairy products, sugars and non-diet soft drinks, according to the University of Maryland Medical Center. Meats, water, coffee and distilled liquor are among the only foods and beverages that do not contain carbohydrates.

Muscle Degradation

Your body uses carbohydrates as fuel sources for energy, according to the Center for Young Women's Health. Without carbohydrates, your body uses fat and muscle cells, which are sources of stored energy. A no-carb diet can lead to the breakdown of muscle tissues, which can contribute to physical weakness and loss of muscle tone.

High Cholesterol

Because meats are among the only solid foods that do not naturally contain carbohydrates, they represent the bulk of your calorie intake when you are following a no-carb diet. Meats, particularly dark-meat poultry and red meat products such as ground beef, bacon, pork chops, steak, sausage and ham, are high in saturated fats. These fats can contribute to lipid blockages in your arteries and blood vessels, which can restrict blood flow and contribute to heart disease, according to Phyllis Balch, author of "Prescription for Nutritional Healing."

Nutrient Deficiencies

Foods that do not contain carbohydrates also do not provide several important nutrients for optimal health. Meats, liquor, coffee and water do not provide vitamin C, boron, vitamin K or vitamin D. They also do not provide dietary fiber, which is necessary for regulating digestion, managing triglyceride levels and regulating blood glucose, according to Balch. Deficiencies of these nutrients can prevent organ, bone and muscle tissue repair, and can contribute to disease and nerve damage.