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Low Carb Diet and Weight Loss Results

Mar 15, 2011 | By Adam Cloe

Low carb diets such as the Atkins diet or the South Beach diet have become popular due to claims that these diets can allow you to lose weight quickly. Low carb diets alter your body's metabolism and can allow you to lose weight, but they must be done properly to be healthy.

Carbohydrates and Weight Loss

Low carb diets focus on carbohydrates because they are rapidly broken down to glucose, which is then transported into the blood. In 2004 the "Journal of the International Society of Sports Medicine" published a review which explained the theory behind these diets. When glucose is present in the blood, the body burns the glucose first and any extra calories are converted into triglycerides and stored in fat tissue. Restricting carbohydrate intake reduce blood glucose levels and forces the body to look for alternate fuel sources, causing it to burn body fat in the form of triglycerides.

Low Carbohydrates and Ketosis

One hallmark of low carbohydrate diets is the development of metabolic ketosis, which is the result of your body breaking down fat. When your body can't use glucose for fuel, it is forced to use triglycerides as an alternate source of energy. When triglycerides are broken down, ketones are formed; your body then uses these ketones as an alternative energy source. Ketones in the blood are a sign that your body is breaking down fat and they can also reduce your appetite, helping you to eat less.

Effects

"The Annals of Internal Medicine" published a 2010 study which compared weight loss in patients who followed a low carbohydrate diet versus those who followed a more conventional low fat diet. This study found that the weight loss was similar for both diets, though the weight loss was greatest after one year for both groups. In addition, people on the low carbohydrate diet typically had lower blood pressure, triglycerides and LDL cholesterol levels.

Considerations

Although low carbohydrate diets can be a healthy way to lose weight, it is important to not classify all carbs as "bad," the Harvard School of Public Health explains. Refined carbohydrate sources, such as sugared sodas, baked goods and white bread can cause you to gain weight. But it is still important to get some of your calories from beans, vegetables and whole grains. To ensure healthy weight loss results on a low-carb diet, make sure you use your carbohydrate allotment on healthy carbs that contain important nutrients, vitamins and minerals.

References

Article reviewed by Billie Jo Jannen Last updated on: Mar 15, 2011

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