According to the 2010 Dietary Guidelines for Americans, you should get between 45 and 65 percent of your calories from carbohydrates. However, following a carbohydrate-reduction diet can help you lose weight. This type of diet may help you feel full for longer, according to a study presented in June 2009 at the Endocrine Society's 91st Annual Meeting. Exercise can enhance the benefits of carbohydrate reduction, but carbohydrate reduction can interfere with exercise performance. Because these diets vary from that recommended by many health professionals, consult your doctor before starting a carbohydrate-reduction diet to make sure it is safe for you.
Diet Requirements
Low-carb diets require you to restrict your carbohydrate intake to under 200 grams of carbohydrate per day, preferably consuming between 50 and 150 grams of carbohydrate, as this amount of carbohydrates provides beneficial changes to your metabolism without leading to excess ketones in your urine, notes an August 2007 article published in the "American Journal of Clinical Nutrition."
Exercise
Combining carbohydrate reduction with high-intensity interval training provides additional benefits over carbohydrate reduction alone. It may help you maintain your muscle mass while losing weight and increase insulin sensitivity, aerobic capacity and fat oxidation, according to a study published in November 2010 in the "European Journal of Applied Physiology."
Performance
High-carbohydrate diets may increase endurance, especially if the carbs consumed are low on the glycemic index so that they do not produce high spikes in your blood glucose levels. A low-carb diet may not work well for athletes who participate in endurance events or who train for long periods on consecutive days, as it may not provide sufficient carbohydrates to restore their glycogen stores after strenuous exercise.
Considerations
Even a moderate reduction in carbohydrates from consuming 55 percent carbohydrates to consuming 43 percent carbohydrates each day can be beneficial for your metabolism. This may be easier to stick to than a low-carb diet, and the addition of exercise will help increase the benefits of this type of diet. Consulting with a doctor or registered dietitian can help you plan a healthy carbohydrate reduction-diet that contains sufficient fiber and nutrients without containing too much saturated fat or trans fat. Otherwise this type of diet may increase your risk for constipation, heart disease or cancer.
References
- Science Daily: Moderately Reduced Carbohydrate Diet Keeps People Feeling Full Longer
- American Journal of Clinical Nutrition: Low-Carbohydrate Nutrition and Metabolism
- European Journal of Applied Physiology: High-Intensity Exercise and Carbohydrate-reduced Energy-Restricted Diet in Obese Individuals
- Food and Agriculture Organization: The Role of Carbohydrates in Exercise and Physical Performance
- MayoClinic.com: Low-carb Diet: Can It Help You Lose Weight?
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