Traditional dieting has involved counting calories, but some new diet plans--including Atkins, the Zone, South Beach and others--have started to focus more on eating fewer carbs. Many dieters are confused about whether counting calories or carbohydrates is the best way to lose weight and lower body fat, especially because both types of programs have doctors and scientists who support one particular diet plan over the other.
Calorie Counting Theory
The theory behind a calorie counting diet is that all activity done by the body burns calories. The amount of calories taken in via food minus the amount of calories burned through daily activity should therefore equal the total calories stored as fat. The idea for this type of diet is a simple one to follow because it means that taking in fewer calories than you burn will lead to weight loss.
Low Carb Theory
Low carb diets are a bit more complex. These diets assert that the types of foods eaten are just as important as the number of calories consumed because body biochemistry doesn't treat all types of food the same. Low carb proponents say carbohydrates, especially simple carbs such as high-sugar foods and white bread, are more easily turned into fat because they cause blood sugar spikes that lead to insulin production. Insulin is a hormone that instructs the body to store energy as fat.
Calorie Counting Considerations
For those on a calorie-counting diet, there is some concern that fueling the body with a low level of poor-quality calories may lead to weight loss at the expense of causing malnutrition due to lack of some nutrients. Eating 1,000 calories in doughnuts daily is no one's idea of good nutrition.
Another concern is that this type of diet may be difficult to follow because participants often feel hungry and may tend to binge on high-calorie foods after limiting their caloric intake for a few days or weeks.
Low Carb Considerations
Dieters who limit carbs are often cautioned by doctors not to take this kind of diet as an excuse to load up on foods high in bad fats, especially those high in saturated and trans fats. While dieters eating a lot of saturated fats and strictly limiting carbs might indeed lose weight, they may also set themselves up for problems such as high cholesterol, high blood pressure and heart disease.
There are also some medical concerns for people with certain conditions trying a low carb diet. Individuals with kidney disease should consult a doctor before starting this kind of diet because reducing carbohydrates in the diet can overwork weak kidneys.
Recommendations
Though there is still some controversy over the two types of diets, many doctors and medical organizations, including the American Diabetes Association in a 2008 report, agree that either type of diet, if followed properly, can lead to weight loss. Whichever diet is followed, dieters should choose nutrient-dense foods such as fruits and vegetables, lean protein and whole grains as main components of meals.
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