Low-carb and carb-free diets are popular because they allow you eat lots of foods you would need to give up on other diets, including fast food. There are numerous versions of carb-free diets on the market; Atkins and the Caveman Diet are just two examples. It's essential for people to understand carbohydrate-free diets and their risks before jumping into one.
Foods to Avoid
Carbohydrate-free diets ban anything made with grains. This includes breads, pasta, white rice and pastries. Starchy vegetables such as corn and potatoes are also high in carbs and must be avoided. Some low-carb diets allow a small amount of whole grains, but true carb-free diets forbid all grains. Anything containing sugar is not allowed. Sugar can be found in a vast number of products under different names, including corn syrup, dextrose, molasses, lactose, sucrose and maltodextrin. Because of their high content of fructose (a sugar), most fruits are also banned. An exception is sometimes made for berries, which contain a low amount of sugar.
Foods to Eat
Once carbs have been eliminated, most carb-free diets allow you to eat everything else in unlimited quantities. Most carbohydrate-free diets are high in protein. Some put no restrictions on protein, so in theory you could eat red meat, bacon or eggs as much as you want. Others recommend focusing on lean protein, which is lower in saturated fat (the fat that affects cholesterol). Good sources of lean protein include chicken, fish and turkey, as well as vegetarian options like nuts, soy and tofu. Nonstarchy vegetables are also allowed.
Pros
Proteins and fats are filling, so people who eat lots of them stay full longer. As a result, they end up eating fewer total calories per day without even realizing it but are never hungry. Carb-free diets are excellent for those who want to lose weight fast or for a special occasion because eliminating carbs leads to water loss, which makes the body look leaner and prevents bloating and water retention. Carbohydrate-free diets don't require calorie counting, complicated menus or specific food combinations. That makes them easier for people to follow when eating out or on the go.
Cons
Carbohydrate-free diets are hard to maintain in the long run because they deprive the body of a whole food group. Thus they may encourage yo-yo dieting cycles, with people going off the diet when they can no longer tolerate the deprivation and then returning to it when they decide they want to lose more weight. These diets can also be boring and limited when it comes to food choices. In many cases, carb-free diets can be nutritionally unbalanced, as they don't include the minerals and vitamins present in fruits.
Expert Insight
According to the American Heart Association, a high-protein, low-carb diet doesn't provide all necessary nutrients to stay healthy. The AHA also points out reducing produce and whole grains could increase the risk of cancer. People following a low-carb diet are also more likely to have high blood pressure.
