Low-carbohydrate diets restrict your consumption of foods that are high on the glycemic index, a tool for measuring the effect of carbohydrates on blood glucose levels. Low-carb diets limit carb-rich treats, while also limiting nutrient-rich cereals, breads, fruits and starchy vegetables such as potatoes and corn. Low-carb diets promote weight loss on par with other weight loss programs, but might cause some unwanted side effects, such as nausea.
Low-Carb Diets
Low-carb diets promote weight loss by encouraging you to consume a diet high in protein and fat while avoiding carbs. Numerous types of low-carb diets are out there, such as the Atkins Diet or the Zone, each with its own variations on suggested nutrient ratios and menu suggestions. Typically, these diets require that you restrict your daily consumption of carb-rich foods, such as grains, fruits and starchy vegetables, to between 50 and 150 grams of carbohydrates.
Benefits
The "New England Journal of Medicine" published the results of a study in 2003 that found low-carb diets prompted greater amounts of weight loss in subjects than those following low-fat, high-carbohydrate diets. At the one-year mark, weight loss between the two subject groups was similar. Low-carb diets are an effective solution in the short term for weight loss. Low-carb diets might also promote lower cholesterol levels, reports MayoClinic.com, provided you select lean proteins and stay away from saturated fats.
Nausea
Low-carb diets create a condition in the body known as ketosis, in which levels of ketones in your blood become elevated. This occurs when glycogen levels in your blood are depleted, and your body breaks down your stores of fat for fuel. This condition might cause you to feel less hungry, and according to proponents of low-carb diets, might make your body burn fat more efficiently. A common side effect of ketosis is nausea, potentially making you feel ill. Low fiber and low intake of nutrients from fruits and fortified foods might also contribute to nausea.
Additional Cautions
Ketosis has other side effects in addition to nausea, including bad breath, constipation, low energy and fatigue. Some people experience headaches and muscle spasms, while you might also experience more serious side effects, including dehydration, gallstones and kidney stones. Following a diet that promotes ketosis might also put you at higher risk for osteoporosis. A low-carb diet restricts nutrients, particularly those gained from fortified foods and vegetables. This might lead to nutrient deficiencies.
References
- University of Maryland Medical Center; "Weight Control and Diet -- Dietary Management"; Dr. Harvey Simon
- CBS News; "Low-Carb Diet Side Effects Cited"; February 2009
- Dietitians of Canada: Should I Try a Low Carbohydrate Diet to Lose Weight?
- "New England Journal of Medicine"; "A Randomized Trial of a Low-Carbohydrate Diet for Obesity"; Gary Foster et al.; May 2003
- MayoClinic.com; "Low-Carb Diet"; 2010
- FamilyDoctor.org: Nutrition for Weight Loss: Is a Low-Carbohydrate Diet Right for Me?
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