If it was easy, everyone would do it. You've probably heard that phrase applied to many life situations, but it also comes to mind when thinking about losing weight. In the hunt for faster weight loss methods, many dieters turn to low-carb diets. These diets require building meals around protein sources and non-starchy vegetables. While some take a healthier approach by incorporating whole grains and focusing plant-based foods, the low-carb plans featuring animal-sourced food may produce adverse health effects -- even if they may be more appealing.
Fast Results
One of the main reasons why low-carb diets are so popular is that they offer more initial weight loss than the typical low-fat diet. This is especially true in the weeks when you are in the beginning stages of following the eating plan. Restricting your intake of carbohydrates -- including breads, cereals, pasta, potatoes, rice and fruit -- can lead to a significant loss of water weight. These diets have a diuretic effect on your body, according to MayoClinic.com.
Food Choices
Although it can be quite difficult to give up carbs, the foods left on the menu are appetizing to many dieters. The focus is typically on protein sources including meat, fish, poultry, eggs and certain vegetables; heartier than the salad fare typically associated with dieting. The original Atkins Diet grabbed attention decades ago for its emphasis on reducing carbs in favor of red meat.
Keeping Full
Feeling hungry can sometimes lead dieters to overeat. Low-carb diets remain popular in part because their food options are relatively filling. They contain more fat and protein, which both can help you feel full longer because they take longer for your system to digest. Research findings published in January 2008 in the "American Journal of Clinical Nutrition" revealed that study participants who adhered to a low-carb, high-protein diet for four weeks experienced less hunger than those who ate a high-protein diet containing a higher amount of carbohydrates. Another study found that participants who followed a low-carb, high-protein diet had less perceived hunger than the group that consumed a high-carb, low-fat diet, according to research published in September 2005 in the "Journal of the American Dietetic Association."
Precautions
Although low-carb diets seem to provide certain benefits, the bottom line is that -- as with any diet -- there are caveats. Severely restricting carbohydrates can deprive your body of key vitamins and minerals .Following a long-term diet low in carbohydrates but high in animal-sourced foods can lead to increased risk for both cardiovascular and cancer mortality, according to findings released in "Annals of Internal Medicine" in September 2010. If you're interested in going to the low-carb route, choose a plan that focuses on plant-sourced foods.
References
- MayoClinic.com: Low-carb Diet: Could It Help You Lose Weight? Mayo Clinic Staff; May 1, 2010
- MayoClinic.com; Low-fat vs. Low-carb; Donald Hensrud; Sept. 24, 2010
- University of Maryland Medical Center: High-carb Diets May Be Better than Low-Carb Diets
- American Journal of Clinical Nutrition; Effects of a High-Protein Ketogenic Diet on Hunger, Appetite and Weight Loss in Obese Men Feeding Ad Libitum; A.M. Johnstone, et al.; Jan. 2008
- Journal of the American Dietetic Association; Perceived Hunger is Lower and Weight Loss is Greater in Overweight Premenopausal Women Comsuming a Low-Carbohydrate/High-Protein vs. High-Carbohydrate/Low-Fat Diet; S.M. Nickols-Richardson, et al.; Sept. 2005
- Annals of Internal Medicine; Low-Carbohydrate Diets and All-Cause and Cause-Specific Mortality; Teresa T. Fung, et al.; Sept. 2010
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