You may have heard about no-carb diets and their ability to help you drop pounds rapidly. No-carb diets are popular for short-term weight loss, and dieters have boasted of dropping up to 20 pounds in just two weeks by cutting out all carbohydrates. It is important to understand the way no-carb diet works, as well as how long the body can safely embark on a no-carb diet. Because carbohydrates are necessary for the body to function, a no-carb diet is not safe for a long-term plan.
How the No-Carb Diet Works
Cutting carbs leads to fast weight loss in several ways. First, carbohydrates comprise a wide variety of foods, so limiting your diet will likely shave calories from your daily plan. Once the body burns off its storage of glucose, it begins to burn its fat. This is the science behind cutting carbs. The diet is designed to switch the body into a fat-burning mode. According to the Mayo Clinic, a no-carb or low-carb diet like the Atkins diet does not focus on calorie control. Rather, the number of carbs you consume per day is the focus. In the first phase of the diet, commonly called "induction," you must avoid all carbohydrates, aiming to consume below 20 per day. During the first phase, dieters lose the most weight. In the next phase, carbohydrates such as vegetables, berries, cheeses, and limited fruits are re-introduced into the diet, but the main focus of the diet is still consuming proteins and healthy fats.
According to the Atkins Diet website, all fish, fowl, shellfish, and meats are allowed in phase 1, along with eggs and certain cheeses and leafy vegetables. For example, blue cheese, cheddar, feta, and mozzarella are allowed in controlled portions, as cheese contains a trace amount of carbs. Similarly, leafy vegetables like alfalfa sprouts, celery, and chives are allowed in 1 cup servings.
The Importance of Carbohydrates
Carbohydrates are one of the main nutrients the body uses for fuel. According to "Fitness" magazine, the body needs roughly 130 g of carbs each day just to complete normal, necessary brain functions and keep the brain and memory in good condition.
However, research documented by the National Library of Medicine suggests otherwise. According to a 2004 study by sports nutritionist Anssi H. Manninen published in the "Journal of the International Society of Sports Nutrition," when carbohydrates are depleted, the liver releases ketones into the bloodstream that help supply fuel to the body. The study concludes that because the body compensates for a lack of glucose by releasing ketones, there is no clear need for carbohydrates in the human metabolism. While low carbohydrate diets have alarmed many researchers due to their high fat and cholesterol content, there is no conclusive research to show that a low-carb diet of lean meats and leafy green vegetables cannot be sustainable for the human body. The most important thing is to consult a physician before beginning a drastic diet or dietary change so that your individual conditions and needs can be assessed.
Recommendations from Healthcare Experts
The Mayo Clinic warns that a no-carb diet is not for everyone, and isn't to be followed for an extensive period of time. There is a good reason why even the most extreme diets, such as Atkins, only require a no-carb plan for the first two weeks. Simply enough, the body needs important vitamins and minerals from fruits and vegetables, and must have some carbohydrates for proper brain and organ function. In addition, the Mayo Clinic warns that the strict nature of the diet may cause you to give up on your diet altogether. Lack of fiber may increase constipation and digestive problems. However, according to the Atkins Diet website, net carbs are the only important carbs to count while on the strict low-carb diet. Because fiber is not counted as a net carbohydrate, fiber-rich foods such as cucumbers, broccoli, and apples could be incorporated into meals as long as their net carbohydrates are calculated.
Net Carbs vs. 'No Carbs'
While the Atkins diet and other low-carb plans do restrict carbohydrates, they are not "no-carb" diets. Leafy green vegetables, nuts and cheeses do contain trace amounts of carbohydrates, and these foods are crucial to any healthy diet. The important thing to remember is that net carbs are the numbers to watch while dieting with a low-carb plan. Fiber is not counted in the overall net carb count of a food. So, if an apple contains 20 total carbs and 5 g of fiber, the net carb count for the apple is 15. Fiber is not absorbed by the body, and instead aids in healthy digestion and the bulking of stool. The Atkins Diet website explains that fiber does not affect blood sugar, and therefore does not affect the net carb count of your diet, nor does it interfere with ketosis or fat burning.
As with any diet, it is important to consult your physician to assess your individual needs and ensure proper nutrition. Finding a diet plan that you can stick with is important to help you avoid crash dieting and the regaining of lost weight.
Member Comments