Low carb diets, also known as low carbohydrate diets, have gained intense popularity in recent years. People opting for rapid weight loss choose from a variety of available diets that restrict carbohydrate intake, with hopes that successful weight loss will result. The diets are controversial as many health care professionals find the diets risky and potentially counterproductive. Because many weight-conscious individuals also exercise regularly, the impact that low carb dieting has on physical fitness and exercise capabilities is an important matter.
Premise
Though several low-carb diets are available on today's market, they all operate along a similar notion: Eating fewer carbohydrates leads to reduced body weight. According to dietary experts at the Mayo Clinic, proponents claim carbohydrates increase blood sugar and insulin levels, resulting in weight gain. When the body can't depend on carbohydrates as fuel, it will allegedly burn fat rather than glucose, which comes from carbohydrates. Most low carb diets place little emphasis on exercise.
History
Though the surge in low-carb diets in the weight loss industry came once Dr. Robert Atkins introduced his diet plan in the 1970s, historians speculate that the diets were discovered far earlier. According to reports by Australia Sports Dietitians, a man named William Banting is said to have lost a substantial amount of weight in 1862 by cutting sugary and starchy foods. Since then, numerous low-carb diets have debuted on the market. According to the L.A. Times, exercise as a form of physical fitness for people other than athletes became popular when Air Force physician Dr. Kenneth Cooper developed the term "aerobics" in 1968.
Effects
Carbohydrates provide glucose, which the body relies on for energy. Athletes, in particular, or anyone who partakes in cardiovascular exercise, require additional carbohydrates to fuel their workouts as well as to maintain energy, physical wellness and healthy weight. Most medical and diet experts agree that low-carb diets are not suitable for physically active people. Low-carb diets are also a poor choice for those who partake in anaerobic exercise, such as weight lifting, as muscles require carbohydrates for proper function.
Potential Risks
Because low-carb diets haven't been a popular weight loss trend until recent decades, long-term consequences are still unknown. According to research presented by Vanderbilt University, many low-carb diets promote ketosis, a metabolic condition that can lead to fatigue and other health complications. Such side effects can reduce one's willingness or ability to partake in physical exercise. Gas, constipation, excess protein in the body and kidney stones are also risk factors for low-carb diet regimens. Increased intake of high-fat foods such as red meat and cheese can have negative heart-health consequences. Because heart health is key in cardiovascular activity, these foods aren't optimal for a physically active person. If you plan to partake in exercise, consume complex carbohydrates, such as whole grains, for best results.
Suggestions
Rather than cut carbohydrate-based foods out of your diet, replace most refined carbohydrates, such as sweets and processed carbs, with complex carbohydrates such as whole grain breads, cereals, pasta and rice. Balance these foods with lean protein, such as lean poultry, fish, low-fat dairy products or legumes. Increase your consumption of fruits and vegetables and incorporate modest amounts of healthy, plant-based fats, such as nuts and olive oil, regularly. A healthy, balanced diet and moderate physical activity are safe and proven methods of improved wellness and healthy weight management. If you are attracted to a low-carb dietary lifestyle, work with a trusted dietary professional to develop a modified version that encourages health and is well-suited to your goals.
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