Low-carbohydrate diets have become a popular way to lose weight quickly. They promote weight loss by switching your metabolism from using stored glycogen to using fat for energy. Although these diets can benefit people who suffer from weight-related health problems, they may pose short- and long-term health risks. Consult a health care provider before following any type of restrictive diet.
Carbohydrates
Carbohydrates are natural, plant-based nutrients that your body uses for energy and proper health. In recent years, the media has given carbohydrates a negative reputation by associating their consumption with being overweight. This is because many people overeat simple carbohydrates found in heavily-processed foods or sweets. In reality, eating foods that are high in complex carbohydrates, such as fiber, can help you maintain a healthy body weight. This is because complex carbohydrates are low on the glycemic index, meaning that they do not raise blood sugar significantly. High-fiber foods include whole grains, fruit, vegetables, seeds, nuts and legumes.
Low-Carbohydrate Diets
Low-carbohydrate diets, such as the Atkin's Diet, The Zone diet and the Sugar-Busters diet, restrict the amount of carbohydrates that you can eat and encourage high-protein foods. Metabolically, restricting carbohydrates reduces the amount of glycogen stored in your muscles and liver and forces your body to use stored fat for energy. Low-carbohydrate diets commonly result in rapid weight loss initially because the changes to your metabolism cause your body to lose water. Over time, weight loss comes from an increase in your body's oxidation of fat.
Benefits
Although controversial, low-carbohydrate diets can help people lose weight. This is beneficial for people whose excessive body weight puts them at an increased risk of health problems, such as cardiovascular disease and diabetes. Like most diets, low-carbohydrate diets make you focus on the type of foods that you eat and can increase your awareness about nutrition. Eating foods that are high in protein and fat also help you feel full and satisfied from smaller portions of food. In turn, this can lower your caloric intake and lead to weight loss.
Risks
There is a limited amount of information available on the long-term health consequences of low-carbohydrate diets. Diets that promote high fat and protein intakes can lead to hypertension and kidney problems. Short-term risks of low-carbohydrate diets include nutrient deficiencies, depression, fatigue and joint pain. Restricting any food group limits the range of nutrients that you get and may need for proper health. As with most fat diets, low-carbohydrate diets are difficult to follow for a long time.
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