For some, low-carb diets are simply a way to slim down. For others, low-carb eating becomes a way of life. As with any plan, success comes when you are diligent about following the guidelines and combining them with exercise and other healthy habits. Talk to your doctor about the benefits and risks associated with very low-carb diets for weight loss.
The Theory Behind Low-Carb Diets
Carbohydrates are a major source of energy, particularly for the brain and nervous system. As they break down in your body, they convert to glucose, or blood sugar. Low-carb dieting is purported to promote weight loss by starving the body of carbohydrates, which forces the body to burn fat for fuel.
Efficacy
A very low-carbohydrate diet limits carbohydrate intake to around 10 to 20 g daily, a drastic reduction from a standard diet. When compared to low-fat diets, very-low carbohydrate dieters lose approximately the same amount of weight, as evidenced in a study published in "The American Journal of Clinical Nutrition," in 2009. Researchers followed two groups of people: low-fat dieters and very-low carbohydrate dieters. Both groups lost nearly the same amount of weight, although the very-low carbohydrate diet showed clinical benefits to obese individuals with insulin resistance. The increase in LDL cholesterol levels -- bad cholesterol -- among these dieters prompted researchers to suggest they be monitored, however.
Risks
Health risks associated with very low-carb diets for weight loss include increased risk of heart disease, cancer, gastrointestinal upset and dangers associated with ketosis -- the process that occurs when your body breaks down fat for energy. This happens when carbohydrates are restricted, and can lead to fatigue, dehydration and dizziness. Consult your doctor if these symptoms arise.
Considerations
It's important to weigh every factor when considering a very low-carb diet for weight loss. As with any diet, you'll have to curb your eating and avoid certain foods. Low-carb diets are often more difficult to follow because they eliminate a number of foods, even healthy foods such as fruits, starchy vegetables and whole-grain breads. In addition, excessive planning is often required with very low carb diets, as on-the-go eating can be difficult with such a stringent plan. On the other hand, very-low carb dieting may help curtail hunger because it largely contains proteins and fat, which digest more slowly and leave you full longer.
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