Weight Loss & Low Carb Diet

The typical approaches recommended for weight loss are either low-fat or low-calorie diets, but very few people have been successful at losing and maintaining their weight loss over time eating this way. They are effective if you can stick to their low calorie level. But generally, these diets make you feel hungrier and result in hard-to-resist cravings for high-carb foods. Low-carb diets, on the other hand, tend to be more satiating and suppress hunger better.

The Theory

The theory underlying low-carb diets involves insulin and its fat storing properties. Insulin is produced by the pancreas and released when your blood sugar levels rise following the consumption of carbohydrate-containing foods. The more carbohydrates you eat, the higher your insulin concentrations will be. Insulin has the role of clearing the extra sugar out of your blood by putting it into your cells. This extra sugar can be burned for energy, but usually there is just too much sugar all at once, so surpluses are stored, first as glycogen and then as fat. This is why insulin is often called a fat storing hormone. Following a low-carb diet can help you reduce your insulin levels and facilitate the use of your own body fat for energy, rather than continuing to store it in your fat cells.

The Results

Many studies have shown great results with low-carb diets. For example, a 24-week study with obese and hyperlipidemic participants showed that men assigned to the low-carb group lost an average of 28 lbs while the low-fat group lost 15.9 lbs, as published in 2004 in "Annals of Internal Medicine." This same study also showed greater reduction in the triglycerides and better improvements in the HDL cholesterol levels for the group following the low-carb eating plan.

The Foods to Avoid

The main foods supplying carbohydrates in the American diet are sugar, grains, starchy vegetables, legumes, some dairy and fruits. If you follow a low-carb diet, you may be allowed to eat between 20 g to 100 g of carbohydrates a day. This means that soft drinks, candies, desserts, jams, syrups and sugar need to be eliminated. Bread, pasta, rice, potatoes, breakfast cereals, oatmeal, granola bars, crackers, bagels, muffins and other baked goods also need to be eliminated, or strictly limited. Small servings of fruits, milk and plain yogurt may be consumed, depending on your personal daily carbohydrate target.

Giving Low-Carb Diets a Try

The best way to determine whether low-carb diets can help you lose weight is to give it a try. Start tracking your carbohydrate intake to see what foods provide you with the most carbohydrates in your diet and start your low-carb diet by aiming for a carbohydrate intake ranging between 20 g and 50 g, depending on your weight loss goals and lifestyle. Be aware that you will need to drink plenty of fluids because low-carb diets tend to be diuretic and dehydration is often responsible for the headaches, dizziness, irritability and fatigue experienced when switching to a low-carb diet. Also, if you are on any medications or have any medical conditions, it is advised to discuss with your doctor before making significant changes to your diet.