A low-carbohydrate diet may claim it can help you lose weight quickly and without counting calories, but before you start one, be aware that it might not lead to lasting weight loss. Also, a low-carb diet does not meet recommendations for a balanced diet focusing on fruits, vegetables and whole grains as stated in the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Because losing weight depends on cutting calories, a low-carb diet might be effective if it helps you limit your food intake.
Foods
Low-carb diets tend to provide about 50 to 150 grams of carbs per day, according to the Mayo Clinic. A typical low-carb diet includes carb-free and low-carb foods such as meat, fish, poultry, oils, butter, eggs, dairy products and some nonstarchy vegetables. Your meal plan may also include limited amounts of legumes, nuts, starchy vegetables and fruit. In general, a low-carb diet eliminates or drastically restricts grains and added sugars, such as in baked goods and soft drinks.
Fat Loss
To lose weight in body fat, your calorie balance must be negative, which means you must burn more calories than you eat. The Mayo Clinic says a low-carb diet might encourage you to eat less because its food choices are limited, so you might be less tempted to eat, and because the protein and fat in a low-carb diet can help decrease your hunger. The Nutrition Source says the rate of weight loss on a low-carb diet is similar to that of low-fat diets, as long as you follow your diet carefully.
Risk of Rebound
You might lose weight from water because of the diuretic effects of a low-carbohydrate diet, according to the Mayo Clinic. When you start adding more carbohydrates to your diet, you might regain lost weight. Another reason why you might have trouble maintaining your goal weight after you leave your low-carb diet is that the diet does not teach you how to incorporate a balanced, healthy way of eating into your lifestyle as you are losing weight. The Nutrition Source notes that for long-term weight loss, the most important factor is not what kind of diet you follow, but that you stick to it.
Health Considerations
A low-carb diet might be unhealthy for your heart if you choose fatty meats, solid fats, egg yolks and full-fat dairy products. These foods are high in saturated fat and cholesterol, which might increase levels of bad LDL cholesterol in your blood. Better choices are lean proteins, such as chicken breast, fat-free dairy and egg whites, and unsaturated fat sources, such as oils and fatty fish with omega-3 fatty acids. The Mayo Clinic also warns that a low-carb diet tends to be low in fiber, which can increase your risk for constipation. A benefit of a low-carb diet is that it limits or eliminates added sugars, which provide empty calories without essential nutrients.
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