A low carbohydrate diet is generally intended for weight reduction and management. It is designed to significantly reduce the intake of carbohydrates and sugars from starchy and sweet foods, thereby altering the chemistry of the body to promote weight loss. It may also focus on increasing the amount of protein and fat consumed in the diet. Today, many low carbohydrate diets are available from which to choose.
History
Low carbohydrate diets are nothing new. The documented history of low carbohydrate diets goes back to 19th century England, when overweight undertaker William Banting published an open letter declaring the benefits of a low carbohydrate diet. However, low carbohydrate diets were largely dismissed by the medical and dietary community until the 20th century. During that century, growth in the understanding of how diet affects the body brought about a variety of approaches to weight management, including a resurgence in the use of low carbohydrate diets. Innovators such as Dr. Robert Atkins of the famous Atkins Diet and Dr. Arthur Agatston of the South Beach Diet spearheaded a renewed interest in using low carbohydrate diets for weight reduction. Today, there are many diet plans to choose from, and an entire industry of low-carb dietary products has been developed to support those who choose to follow this dietary approach.
Types
Many low carbohydrate diets have been developed. More widely known diets include the Atkins diet, the South Beach diet, the Zone diet, Sugar Busters and Protein Power. While these diets vary in the degree of carbohydrate restriction and the amount of protein and fats to be eaten, they all focus on increasing protein and fat intake while decreasing carbohydrate intake.
Function
The concept behind the diet is that because carbohydrates raise blood sugar levels, the body will respond by increasing insulin levels. Insulin is essential for the metabolism and storage of sugar in the body. What sugar the body does not burn, it stores as fat. Increased insulin triggers that storage process. By eating protein, which breaks down more slowly in the body, blood sugar does not rise above manageable levels. Insulin levels are also maintained. More stable blood sugar and insulin levels lead to less hunger, less food intake and less fat stored. Restricting carbohydrates also triggers a ketogenic effect, or the breaking down of stored fats into ketones for use by the body. These are either used as fuel or excreted.
Menu
Low carbohydrate diets concentrate on providing meat, fish, poultry and starch-free vegetables. Some low carbohydrate diets also recommend lowering fat intake by eating lean meats, while others do not restrict fat in the diet at all. Foods that are high in carbohydrates and sugars--including breads, pastas and other grain products, rice, starchy vegetables and all sweets--are severely restricted.
Effects
There are four primary reasons people lose weight on low-carbohydrate diets. Initially, when carbohydrates are restricted, the body burns glycogen. The water containing glycogen is released and is excreted by the body, resulting in weight loss. Low carbohydrate diets also reduce appetite and impart a sense of fullness, thereby reducing the amount of calories consumed. Fewer calories taken in results in fewer calories stored. The body then relies on stored fats for energy, resulting in weight loss.
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