Say goodbye to breads, pasta, crackers, cookies--and even fruits and vegetables--if you plan to follow a carb-free diet. Carb-free diets limit the amount of carbohydrates you eat on a daily basis, with the most drastic eliminating them altogether. Carbohydrates are generally an important part of a balanced diet, although carb-free diets view them as having negative effects.
Carbohydrates as Evil
The premise behind carb-free diets is that carbohydrates can make you gain weight, elevate your insulin level, kick your blood sugar levels out of balance and eventually lead to cardiovascular problems. The diets' reduced carbohydrate intake usually comes with an increase in protein and fat consumption.
Weight Loss
Weight loss is the big selling point behind carb-free and low-carb diets. Weight loss usually does occur early on in the diet, but the loss is linked to several factors. Diets that have such strict guidelines for carbohydrates usually come with equally as strict guidelines for how many overall calories you're allowed to eat. Cutting calories leads to weight loss, regardless from whence the calories came. Carb-free diets can also result in initial weight loss because they can have a diuretic effect and make you lose water weight, and the increased protein and fat intake can make you feel sated for a prolonged period, reducing your desire to quickly grab for a snack or another meal.
Side Effects
Side effects that can accompany a carb-free diet are not always as delightful as weight loss can be. Cutting out carbohydrates can result in nutritional deficiencies, specifically a lack of iron, folic acid and vitamin C. Increasing your protein and fat can lead to further nutritional imbalances or ketosis. Ketosis occurs when your body cannot completely breakdown fat and can result in irritability, weakness, dizziness, dehydration and nausea. When you cut out carbs, you are also cutting out fiber, a lack that can leave you with gastrointestinal issues and constipation.
Considerations
Even though a carb-free diet can lead to quick initial weight loss, you don't need to eschew carbohydrates to lose weight. The bottom line for weight loss is burning off more calories than you consume. Counting the number of calories is more important that the foods from which the calories come. Foods that are high in fiber and protein are generally more filling than other types, which could help with weight loss, but that fiber comes from carbohydrates. If you want to cut unhealthy carbohydrates from your diet, cut out the white breads, cookies, cake and other carbs that are high in sugar and fat. Healthy sources of carbohydrates include fruits, whole-grain breads and cereals, and vegetables that are not starchy, such as broccoli and spinach.
