Low-carb dieting restricts consumption of common daily staples such as grains, bread and rice. In their place, you are encouraged to eat foods containing protein and fa-. Numerous low carb diets exist, each one with its own set of principles, yet each of them shares the common belief that carb restriction is the key to successful weight loss.
Theories of Low Carb
Your body turns foods that are high in carbohydrates, including legumes, grains, dairy, starchy vegetables and fruits, into sugar, which provides its main source of energy. Proponents of the low-carb diet believe that when you deprive your body of this sugar, it will burn its stored fat instead, causing you to lose weight. However, MayoClinic.com notes that research has not found a link between weight loss on a low-carb diet and blood sugar, although low-carb diets have been proven to result in weight loss, adds the University of Maryland Medical Center.
Acceptable Foods
Although refined foods such as white bread, white pasta and white rice are shunned on a low-carb eating plan, you are readily encouraged to feast on proteins and fats. Acceptable protein sources include poultry, meat, seafood, eggs and cheese. Fats such as olive oil, canola oil, soybean oil and even butter and mayonnaise can add flavor to your diet, although you might want to restrict your saturated and trans fats. You are also encouraged to include nuts on your low-carb eating plan, but watch your portion sizes, as nuts do have some carbs and those servings can add up.
Benefits
The University of Maryland Medical Center reports that studies have shown that low-carb diets do lead to weight loss. MayoClinic.com states that this could be due to the high levels of protein and fat intake providing a heightened sense of satiation, or fullness, thus preventing possible overeating. Or the weight loss could be due to the diet's diuretic effect on the body. Low-carb dieting also appears to have some effect on reducing bad cholesterol levels as long as the fats consumed are restricted to monounsaturated and polyunsaturated fats, according to a 2006 Harvard School of Public Health Study published in "The New England Journal of Medicine."
Risks
Despite its benefits, low-carb dieting also comes with possible risks. If you eat too many saturated fats, you increase your risk for certain types of cancer and heart disease. Because your fiber intake may be restricted due to not eating grains, gastrointestinal distress and your risk for colon cancer could be increased. The high levels of protein may lead to kidney damage if the diet is used as a long-term method of eating. Low-carb dieting could lead to ketosis, which occurs when the body does not completely break down fat. For some dieters, the "state of ketosis" may cause them to become irritable, feel weak or experience nausea or even dehydration.
References
- MayoClinic.com: Low-Carb Diet: Could It Help You Lose Weight?; Mayo Clinic Staff; May 1, 2010
- University of Maryland Medical Center: Low-Carb Diets: The Right Way to Go
- Harvard School of Public Health: A 20-Year Study Finds No Association Between Low-Carbohydrate Diets and Risk of Coronary Heart Disease
- Atkins: Thoughtful Approach. Powerful Science
Member Comments