Diets that feature low-carb eating are based on the idea that foods that cause your blood sugar to rise quickly, such as white rice, sugar, white bread and potatoes, are bad for you and cause you to gain weight. In a typical low-carb diet, you would eat protein as well as fruits and vegetables with a low glycemic index. Before starting on any weight loss program, you should seek the advice of a licensed medical professional.
Premise
Most low-carb diet programs are based on the concept that fats don't cause you to gain weight, while simple carbohydrates do. The Mayo Clinic states that supporters of low-carb eating claim that digesting carbohydrates causes your insulin levels to spike as your blood sugar rises. Eating fat rather than carbs for energy, according to these plans, will trigger your body to use stored fat to provide energy. Most low-carb diets ban the use of simple carbohydrates but allow restricted use of complex carbohydrates, such as whole grains, low-glycemic fruits and vegetables.
Low-Carb Programs
You'll find a variety of low-carb programs being promoted through books, diet clinics and the Internet. The Atkins Diet, the most famous of all low-carb plans, begins with an induction phase with severely restricted carb consumption, and then progresses to gradually increase to approximately 60 grams each day. Other low carb diets include Anne Collins, Sugar Busters, South Beach Diet and Ideal Protein.
Efficacy
Low-carb diets have been proven to work in studies. When you limit your carbohydrate consumption, your body turns to fat for energy. When this happens, the breakdown of stored fat causes ketones to flow into your urine, which is a condition known as ketosis. This helps you lose your appetite, and as a result, you typically will eat fewer calories. In studies conducted by the University of Maryland Medical Center, researchers discovered that obese people experienced a greater weight loss on a low-carb program than those on a low-fat plan.
Precautions
A severely restricted low-carb diet may be difficult for some people to sustain. If you choose to start a diet program, be realistic and avoid eating saturated and trans fats. Consume at least eight 8-oz glasses of water per day to prevent dehydration. Don't eliminate all fruits and vegetables that have needed fiber. Low carb eating may not be right for you if you experience weakness, dehydration, nausea or dizziness.
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