All diets promise significant weight loss, but low-carb diets can actually deliver--as long as you're willing to put up with the many restrictions. However, there are no long-term studies linked to low-carb diets, and their effect on the kidneys, liver and other organs is unknown.
How It Works
According to the Mayo Clinic, low-carb diets often result in an initial weight loss that's higher than other diet types. This is because low-carb diets affect the body in a number of ways. Low-carb diets cause a loss of water weight when they're started. This is because the body turns to burning glycogen (full of water weight) to replace the energy it would normally get from carbohydrates. Also, low-carb diets tend to reduce appetite, so weight loss occurs as a result of your eating less. Finally, low-carb diets tend to be high in proteins, which can cause you to feel full on less food than you would normally eat.
Popular Low-Carb Diets
There are many variations of the basic low-carb diet in the market. The most popular ones are Atkins, Scarsdale and The Zone. Diets have slight variations, but all concentrate on high protein content as the base of their plan. Atkins is a high-fat diet that basically allows you to eat anything in the meat and animal food groups. Scarsdale is low-fat and incorporates a grapefruit to the daily diet to help the body burn calories. The Zone is the less strict of all three options, allowing for a more generous serving of carbs at a rate of 3g proteins per 4g carbs.
Forbidden Foods
Most low-carb diets have an introductory period in which most carbs are forbidden. This means most grains, fruits, sugars and dairy products (which contain lactose, a form of sugar) are out. Pastas, beans and sweets must be excluded as well, as are starchy vegetables, such as corn and potatoes. Dairy is usually allowed back in following the introductory weeks. Some low-carb diets allow certain fruits, such as berries, as well as whole grains.
Side Effects
The most common side effect of low-carb diets is low energy, according to Vanderbilt University. This is often accompanied by sluggishness and sleepiness. Some people on low-carb diets experience gas and constipation. Because low-carb diets accelerate water loss, it can lead to dehydration unless the need for water is addressed constantly.
Exercise
Though regular exercise is recommended by most diets, those avoiding (or severely reducing) carbs will notice a lower level of energy and may have a hard time keeping up with the required intensity for weight loss. According to BodybuildingForYou.com, a low-fat diet results in poor muscle performance, decreased power and quick fatigue.
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