Low-carbs are foods low in carbohydrates. They're typically used in weight loss programs that restrict the amount of carbohydrates you include in your diet. Even though complex carbohydrates are considered healthy--such as bran, wheat, oats, legumes and most fruits and vegetables--both simple and complex carbs are limited in consumption to promote weight loss.
Types
The most common low-carb foods are animal-based. They would include any cut of beef, pork, fish, chicken, turkey or other meat. They also include eggs and most dairy products, such as milk, butter, cheese and unsweetened yogurts. Most oils are deemed low in carbs as well. Depending on the low-carb diet, you may include certain fruits and vegetables that are considered low in carbohydrates, such as apples, avocados, bananas, oranges, pears, grapefruits, tomatoes, asparagus, broccoli, cauliflower, spinach, cabbage, peppers and squash.
Features
According to the Mayo Clinic, the idea behind this type of diet is that restricting "carb" consumption keeps your blood glucose levels relatively low. When blood glucose isn't allowed to rise in the blood, your body maintains lower amounts of insulin, which is said to keep sugar from invading the cells. If sugar is kept out of your cells, the body must turn to fat reserves for energy, causing you to drop excess pounds.
Misconceptions
While it isn't uncommon to experience a certain amount of weight loss by restricting carbohydrate consumption, the Mayo Clinic doesn't necessarily believe it's entirely a result of low blood glucose and low blood insulin. For some, it may be a result of a reduction in water weight because low-carb diets tend to trigger the burning of glycogen, which is essentially a glucose reserve. During this process, your body produces larger amounts of urine, prompting weight loss. For others, the weight loss may be a result of appetite suppression, as diets higher in protein and fat are more apt to lead to fullness. Plus, restricting your diet in any fashion often leads to lower caloric consumption, so your carb restriction is probably cutting your calories without you knowing it.
Significance
A recent study provided by the National Institutes of Health has determined that both a low-carb diet and one that is high in carbohydrates actually promote the same level of weight loss. In 2008, a study performed at Heidelberg Repatriation Hospital in Victoria showed the same results from a high-protein diet and a high-carb diet over the course of a year. Both groups were able to keep the weight off on either type of diet, with an average weight gain of only 4 pounds within the 12 months.
Mood
Another study provided by the National Institutes of Health indicates that a low-fat diet, which isn't often possible with a low-carb diet, is most effective at improving your mood. In 2009, a study performed at Commonwealth Scientific and Industrial Research Organization in Adelaide, Australia indicated that a low-carb diet might have negative repercussions on a person's behavior and even relationships. This is largely due to the effect that carbohydrates, proteins and fats have on serotonin levels.
Serotonin is a neurotransmitter, or chemical messenger responsible for transmitting electrical impulses within the brain. It is often tied to a person's mood. Consumption of carbs raises serotonin levels, which increases nerve signals and essentially makes you feel happy. Protein and fat decrease these levels, slowing nerve signals and thereby worsening mood.
There is also some indication that this poor mood experienced from the high-fat intake linked to low-carb diets may cause a person to overeat, affecting long-term weight loss success, even though the previous study suggests weight maintenance is possible on a low-carb diet.
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