Do You Lose Weight On No-carb Diets?

The high rate of weight-loss failure often leads dieters to try fad diets such as those that eliminate or limit carbohydrates. While ensuring that you burn off more calories than you consume is the cornerstone of weight loss, the fact is that there's no single weight-loss method that works for everyone. Some people may have success on no-carb diets while others may fare better on a diet plan that includes all major food groups.

Cutting Carbs and Weight Loss

Healthy weight loss involves consuming calories from all the major food groups --- carbohydrates, fats and proteins. However, for people who have failed at conventional weight-loss approaches, eliminating or limiting carbohydrates can be a viable alternative dietary method when supervised by a physician, according to research from the Robert C. Atkins Foundation published in the journal "Nutrition in Clinical Practice" in February 2005. However, the researchers add that weight-loss success on no-carb or low-carb diets varies from person to person.

Key Considerations

When you're trying to lose weight, your total caloric intake matters more than the sources of those calories. For instance, if you need to consume 1,500 calories daily to lose weight at your current activity level, you're likely to gain weight if you consume 1,700 calories, whether those calories come from fat, protein or carbs. A no-carb diet can initially enhance weight loss by eliminating water weight as it has a diuretic effect and significantly restricting the foods you can eat, which lowers overall calorie intake. However, keep in mind that when you eliminate carbohydrates, you run the risk of overindulging in protein and fats, which can still lead to weight gain.

Energy Complications

Carbohydrates provide an easy source of energy for your body. To compensate for the loss, you need to eat more fat, which is a secondary source of energy. However, too much fat in your diet can increase your risk of health problems such as high cholesterol and triglyceride levels, heart disease and stroke. When there's not enough fat or carbohydrate for energy, your body turns to protein from muscles, thereby depleting your muscle mass and lowering your metabolism.

Cognitive Complications

Glucose from carbohydrates is also the main source of fuel for your brain. In a study published in the February 2009 issue of the journal "Appetite" researchers from Tufts University investigated the effects of eliminating carbohydrates on cognitive function. They found that dieters who cut out carbs performed more poorly on memory-based tasks compared to reducing calories while maintaining some carbohydrate intake.

The Bottom Line

Deprivation diets can lead to binge eating, sluggish metabolism and nutrient deficiencies. Also, you run the risk of regaining some of the weight you lose once you re-introduce the eliminated food back into your diet. It's best to get all your calories from the most nutritious foods available, which includes low-carb options such as whole grains, fruits and vegetables. Consult your doctor or a certified nutritionist for more advice if you decide to try a no-carb diet.