Low-carb diets may be an effective weight-loss tool. According to a 2005 Temple University study, low-carb diets work because eliminating carbohydrates leads to eating fewer calories, not because carbohydrate restriction itself causes weight loss. You may lose weight rapidly when beginning your low-carb diet -- some of this might be water weight, as it can have a diuretic effect.
Calories In, Calories Out
Losing weight is simply a matter of using more calories than you consume -- no matter where those calories come from. Looking and feeling great requires that your calories come from nutrient-dense foods that provide all the vitamins and minerals you need. You need a 3,500-calorie deficit to lose 1 lb. If you cut 500 calories from your current daily diet or burn an additional 500 calories a day by exercising, you can expect to lose 1 lb. weekly. The more calories you cut, the faster you'll lose weight -- but only up to a certain point. If your calorie consumption is too low, your metabolism will slow down, conserving energy and stalling weight loss. You need to consume between 1,200 and 1,500 calories a day to maintain metabolic function.
Low-Carb Diet Theory
Low-carb diets claim to work by limiting glucose and insulin production. Because your body easily converts carbs to glucose, if you take away that easy energy source, your body is forced to burn stored fat for fuel instead. When your body breaks down fat, you lose weight. With less glucose in your bloodstream, your pancreas will produce less insulin. Lower insulin levels make it harder for your body to store additional fat. In theory, you'll lose stored fat and not be able to create new fat.
Low-Carb Diet Reality
Low-carb diets work, but probably not because of lower glucose or insulin levels. MayoClinic.com suggests that low-carb diets work because they limit food choices, because you get bored eating the same foods over and over, you eventually eat less. Low-carb diets emphasize high-fiber carbs, protein and fat, all of which slow digestion and help you feel full faster and longer -- which may lead to consuming fewer calories. Any diet that helps you reduce calorie consumption will result in weight loss.
Rapid Weight Loss
Many low-carb diets start with a more restrictive induction or beginning phase, which jump starts weight loss and helps to keep you motivated. The first phase usually lasts for 10 day to two weeks; but the amount of weight you'll lose depends on how how many calories you consume, how active you are, and how much weight you have to lose. The more weight you need to lose, the faster the extra pounds come off in the beginning. Rapid weight loss can be gratifying, but slow and steady weight loss that involves making sustainable lifestyle changes will ensure long-term success.
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