Low-carb diets are a proven aid to weight loss. Although these diets have a diuretic effect and some of the weight you lose is water weight, several studies have shown that you also lose fat on a low-carb diet. Low-carb diets might not be appropriate for everyone, so always consult your doctor before changing your eating habits.
Low-Carb Diets
There are many popular low-carb diets, and each recommends a different amount of carbohydrates. The University of Maryland Medical Center says that you need to eat between 100 and 150 grams of carbs daily to ensure adequate nutrition. Some phases of low-carb diets restrict carb intake to 30 grams daily; although this is the low end of the spectrum and usually occurs at the beginning of the diet to jump start weight loss and stop food cravings. Low-carb diets tend to be higher in protein and fat and have been criticized for being high in cholesterol and saturated fats, according to the Mayo Clinic website.
Water Weight
Your body stores carbohydrates and fats, but not protein. When carbs are restricted, your body uses its stores to provide energy. According to Danish obesity expert Dr. Arne Astrup, fluid is bound to stored carbohydrates; when your body uses those stored carbs, the fluids are released and need to be eliminated -- hence the diuretic nature of the diet. However, even though you lose water weight on a low-carb diet, you also lose fat.
Weight Loss
Most low-carb diets don't require you to count calories; but people often end up eating fewer calories on a low-carb diet because of restricted food choices. Also, protein and fat slow digestion, which promotes a feeling of satisfaction and fullness; you may simply eat less because you aren't as hungry. Weight loss occurs when you eat fewer calories than your body needs, forcing your body to use stored energy. Your body can convert either muscle or fat to fuel. But because low-carb diets generally have adequate amounts of protein, your body is more likely to convert fat rather than muscle to energy.
Side Effects
Headaches, bad breath, muscle cramps, fatigue and constipation have all been reported as side effects of low-carb diets. Constipation may be caused by a lack of fiber, since complex carbohydrates such as whole grains and legumes are restricted. Bad breath could be a sign of ketosis -- a byproduct of breaking down stored fat. Headaches may result from low blood sugar, called hypoglycemia. When you brain doesn't have the glucose it needs, blood vessels constrict, increasing blood pressure and causing headaches.
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