Diet Definition
Low-carb diets focus on limiting foods high in carbohydrates and replacing them with foods high in protein. Carbohydrates are biological compounds made of hydrogen, carbon and oxygen which can be found in foods such as breads, starchy vegetables, grains and rice. Carbohydrates are important sources of energy for the body, but eaten in too high of levels, carbohydrates can contribute to weight gain.
Carbohydrates and Weight Gain
The idea that carbohydrates can contribute to weight gain revolves around insulin. When you eat foods that are high in carbohydrates, the breakdown of the carbohydrates into sugars increases your blood glucose (blood sugar) levels. The higher presence of glucose in the blood triggers the body to produce insulin. Insulin allows the glucose to cross into the cells where it can be made into energy for the body. According to the Mayo Clinic, this move of blood sugar into the cells can prevent the body from breaking down fat in the body. In a low-carb diet, since you're not obtaining as much energy from carbohydrates, your body turns to fat storage, breaking it down into energy, causing you to lose the weight.
Protein and Weight Loss
The second aspect of a low-carbohydrate diet is increasing your protein. Because the body will still need a source of calories, protein levels are often increased in a low-carb diet. According to the Mayo Clinic, fats and proteins take longer for the body to digest. This allows you to stay fuller longer, which over the long run allows you to take in less food. According to the American Heart Association, high-protein diets also produce ketones, which can lead to appetite loss. However, too much protein can lead to ketosis which can cause nausea and other health problems.
Water Weight
When you start a low-carb diet, your body turns to glycogen for energy. Glycogen is largely made up of water. The burning of glycogen significantly reduces the water weight in the body. This can contribute to the significant drop in weight seen by many individuals in the first few months of the diet.
Calories
One large factor in why people lose weight on a low-carb diet is calorie intake. Foods that are high in carbohydrates (such as bread or pasta) tend to also be high in calories. By reducing the amount of high-calorie carbohydrates consumed, and replacing them with lower-calorie proteins, you significantly reduce the amount of calories consumed overall. This calorie loss leads to weight loss. However, this does not work if you choose high-calorie cuts of meat to replace your carbohydrates.
Dangers
Organizations such as the American Heart Association have spoken out against the use of low-carb diets because of potential underlying health dangers. For example, those who cut out carbohydrates and replace them with animal-based proteins put themselves at risk for increased fat and cholesterol intake. These increased levels can raise your risks for developing heart diseases.
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