Low-carbohydrate diets might say they can help you lose weight and improve your blood sugar control and cholesterol levels. The Langone Medical Center says some of these claims might be true, but that the best weight loss approach for you is one that helps you stick to a low-calorie diet. Because a low-carbohydrate diet might increase your risk for nutritional deficiencies, talk to a doctor or nutritionist to help you find the best plan.
Background
Low-carbohydrate diets emphasize carb-free foods, including meats, eggs, poultry and seafood. They typically exclude starches and added sugars, and they might allow vegetables, dairy products and limited amounts of fruits and nuts. They might be high in saturated fat and cholesterol, and low in dietary fiber. Part of the weight that you lose when you first start a low-carbohydrate diet might be from losing water because a low-carbohydrate diet might have a diuretic effect.
Rate of Fat Loss
The rate at which you lose body fat depends not on your carb consumption, but on the amount of calories you eat compared with the amount you burn, according to the Centers for Disease Control and Prevention. You can create a calorie deficit when you eat less than you burn, and you lose about 1 lb. of body fat when you create a deficit of 3,500 calories. If your average calorie intake is 500 calories less per day than your average expenditure, you can expect to lose about 1 lb. per week on your low-carbohydrate diet.
Nutrients to Decrease Hunger
The foods you eat on a low-carb diet might help you create a calorie deficit by eating less, according to the Mayo Clinic. Because low-carb diets limit your food choices, you might feel bored with your options and be less likely to overeat. You might also choose to eat less because you feel less hungry. Your diet will emphasize fat and protein, which are filling nutrients because they slow down digestion so you are less hungry for the next meal.
Potential Difficulties
You might be tempted to give up on your low-carb diet before you reach your weight loss goals because of the limited variety of foods you can eat. According to the Mayo Clinic, you might become bored with this lack of food choices. If you are able to successfully achieve your goal weight, you might have trouble maintaining your weight for the long term. If you stop eating a low-carb diet, you might return to your former eating habits and regain your weight.
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