Low-carb diets typically produce noticeable weight loss during the first few weeks, in part because limiting food choices generally leads to reduced calorie intake. Several popular diets -- including the Atkins and Zone diets -- are based on low-carbohydrate models. However, guidelines for low-carb diets vary, depending on the program you follow. Although you may lose more per week initially, 2 lbs. is the maximum recommended rate of weight loss after the first few weeks.
Features
Low-carb diets typically limit carbohydrate intake to 50 g to 150 g daily, according to MayoClinic.com. Since each gram of carbohydrate provides 4 calories, that translates to 200 to 600 calories from carbohydrates a day. The remainder of calories, then, must come from sources of protein and fat, such as poultry, meat, fish and eggs. While low-carb guidelines vary by diet, starchy carbs, such as grains and potatoes, are generally limited.
Effects
The amount of weight you lose per week on a low-carb diet primarily depends on how your calorie consumption compares to your calorie expenditure. As with any diet, it takes a deficit of 3,500 calories to lose 1 lb. of body fat. Low-carb diets are diuretic, however, which accelerates weight loss at first because you lose water as well as fat. Other benefits to reducing your carb intake include an increased sense of satiety and reduced caloric intake. The Mayo Clinic explains that because protein and fat take longer to digest, you generally feel full longer.
Precautions
Although low-carb diets are used effectively by some, this approach may not be healthy for everyone. If your have kidney or liver disease or diabetes, high levels of protein can be dangerous, explains the Mayo Clinic. Depending on your food choices, limiting carbs may result in higher intakes of cholesterol and saturated fats, which contributes to heart disease risk. Diets that limit carbs to less than 130 g per day for an extended period may also lead to ketosis, characterized by dizziness, dehydration, fatigue and irritability.
Considerations
Although low-carb diets may effectively produce weight loss, at least initially, the Harvard School of Public Health reports similar results for a variety of diets that limit calories and follow heart-health guidelines. Ask your doctor about healthy approaches to weight loss, based on your health and nutritional needs. If you do opt for a low-carb diet, include good sources of fiber, such as fruits and nonstarchy vegetables, to avoid gastrointestinal problems and constipation.
References
- MayoClinic.com; Low-Carb Diet: May 2010
- MayoClinic.com; Are High-Protein Diets Safe for Weight Loss?; Katherine Zeratsky, R.D., L.D.; June 2010
- Weight-Control Information Network: Weight-Loss and Nutrition Myths
- Harvard School of Public Health: The Best Diet Is the One You'll Follow
- Centers for Disease Control and Prevention: Losing Weight
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