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Is There a Low Carb or No Carb Diet?

Apr 30, 2011 | By Adam Cloe

Although it is nearly impossible to completely eliminate carbohydrates from the diet, there are a variety of diets, such as the Atkins diet, which severely limit carbohydrates. Carbohydrate restriction causes your body to turn to body fat as a source of fuel. These diets can allow for weight loss in both the short- and long-term and also can reduce your risk of developing heart disease.

Low-Carb Diets

There are a variety of different diets which can be considered "low-carb," but a 2007 article in the "Journal of the American Medical Association" found that people who followed the Atkins diet lost more weight than on the other major low-carb diets, such as the Zone, the Ornish or LEARN diet. When you start the Atkins diet you are recommended to begin with the "induction phase" in which your net carbs are limited to 20 g per day, the Atkins website reports. Net carbs are calculated by subtracting the fiber content of a food from its total carbohydrate content. As you lose weight, you will be able to gradually increase the amount of carbohydrates you can consume each day.

How Do Low Carb Diets Work?

Carbohydrates provide energy in the form of glucose, which is the primary energy source for your body. Limiting carbohydrate intake keeps your blood glucose levels, causing your body to turn to other sources of energy. One such reserve source of energy is fatty acids, which are stored as body fat. Fatty acids can be broken down to form ketones, a 2004 article in the "Journal of the International Society for Sports Medicine" explains. Ketones are then able to replace glucose as a fuel source for your body. Thus, reducing your carbohydrate intake causes you to burn body fat.

Do Low Carb Diets Work?

Many turn to low-carb diets as a way to rapidly lose weight. While these diets are not a "magic bullet" to shed large amounts of weight, they can be effective for helping you to lose some of your excess body weight. A study published in 2010 in the "Annals of Internal Medicine" examined weight loss in people on a low-carb diet compared to people following a more conventional low fat diet. This study found that people following the low-carb diet lost more weight in the first six months of the study, though weight loss was identical in the two groups after two years. The low-carb diet was also more effective at lowering blood pressure, triglyceride and very-low-density lipoprotein levels in the blood, though it was less effective at lower LDL cholesterol levels than the low fat diet. The low-carb diet is also better at raising HDL levels than low fat diets, though people on the low-carb diet also had more adverse effects, such as bad breath, constipation and dry mouth, though only about a third of patients had these symptoms after 24 months.

Side Effects

Although low-carb diets are safe for many people, there are important steps you need to take to maintain your health. The Atkins website recommends drinking at least eight 8-oz. servings of fluids, such as water and club soda, each day to prevent dehydration. You should also take an omega-3 fatty acid supplement and a multivitamin each day to keep your body healthy. Emphasize non-starchy vegetables for your carbohydrates to get enough fiber and other nutrients.

References

Article reviewed by Billie Jo Jannen Last updated on: Apr 30, 2011

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