What Is A Low
A low-carb diet restricts the consumption of carbohydrates. Some low-carb diets you might already be familiar with include the Atkins and keto diets which claimed to cut weight quickly. In reality, the success rate associated with these diets is varied and often questionable.
This is because there is no diet that is one-size-fits-all. Different people metabolize foods differently, even if they are related! This is why its important for you to understand your own body when it comes to making diet decisions.
Individuals on a low-carb diet will typically try to avoid grains, sugary drinks, starchy vegetables, and bread. More specifically:
- Pop, juice and coke
- Cereals, bread, pasta, rice, etc.
- Beans, peas, and other legumes
- Root vegetables like potatoes and sweet potatoes
- Fruits like bananas, mango, and pineapple
- Alcohol and beer.
You’re Missing Out On Fiber
Fiber is an important nutrient that helps your digestive system, keeps you feeling fuller longer, and can ultimately help you lose weight. The Institute of Medicine recommends women get around 25 grams of fiber per day while men need 38 grams. Since fiber is found in a lot of whole-grain foods, such as whole-wheat bread, oatmeal, and brown rice, cutting out carbs will mean missing out on this valuable nutrient.
A study published in the Annals of Internal Medicine found that people who increased their fiber intake to 30 grams a day and made no other dietary or lifestyle changes lost just as much weight as participants who cut calories. Fiber also contains important B vitamins and can help lower cholesterol all important reasons why carbs shouldn’t be eliminated from your diet.
Low Carb Diet And Weight Loss
If your goal is to cause a reduction in weight, utilizing the low carb diet may be of benefit as research clearly indicates that it can significantly impact changes in body composition. However, it is important to recognize that the diet is by no means the only weight loss method. Ultimately, it is a calorie deficit that is responsible for bringing about these changes and all effective weight-loss diets will place the individual in a calorie deficit in order to cause weight reduction.
A calorie deficit is simply created when an individual consumes fewer calories per day than their body requires. As a result of this deficit, the body cannot use calories from food as energy and therefore, must find energy from another source. In the absence of calories, the body resorts to using stored body fat as fuel.
Body fat is broken down and the energy that is released through this process is then used to maintain function. Providing that if a calorie deficit is maintained for a prolonged time period, body fat will be used up as energy thus causing total body fat percentage to significantly decrease.
It is important to remember that there is nothing particularly ground-breaking with dieting and weight loss, results can be achieved without the use of a diet. Exercising calorie control is the key to bringing about substantial changes in body composition.
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Checklist To Consider Before Selecting A Low
Phases Of The Atkins Diet
The Atkins diet has four phases, starting with very few carbs and gradually eating more until you get to your desired weight.
Phase One :
You eat low carb , with the main foundation being non-starchy veggies and lean proteins such as fish and chicken for two weeks. You avoid most fruits, sugary beverages, refined baked goods, breads, pastas, grains and alcohol.
This is the phase where weight loss begins. Its recommended you have low-carb veggies with every mealroughly 12 to 15 grams of your daily net carbs.
Phase Two :
You keep eating a minimum of 12 to 15 grams of low-carb veggies but start to slowly include higher carbohydrate vegetables and berries, along with nuts and seeds as you keep losing weight. You remain in this phase until you are 10 pounds from your goal weight.
Phase Three :
Once you are near your target weight, the third phase starts. In this phase, you gradually add small amounts of starchy vegetables, fruits and grains, adding about 10 grams of carbs to your diet each week and continue until you reach your target weight.
Phase Four :
You reach this phase when you reach your goal weight. This phase is in hopes that what you have learned in the other phases will become a lifelong lifestyle change and that you will continue with good eating behaviors from then on, Shupe said.
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Low Carbohydrate Diets In Pre
The potential efficacy of low CHO or ketogenic diets to prevent or treat cancer has been obtained primarily from rodent studies. Many of these studies have employed either human cancer cells in immunocompromised mice , or implanted murine tumor cells in syngeneic mice . Using these model systems, we and others have demonstrated that low CHO diets exhibit anti-tumor activity against colon , gastric , prostate , head and neck , brain , and thyroid cancer. A more extensive list of publications reporting the efficacy of CHO restrictive diets or ketogenic diets in slowing tumor growth in rodent model systems can be found in a recent review by Weber et al. .
Despite these promising results, there are other studies demonstrating that low CHO, high fat diets promote cancer progression . For example, Zhang et al. have demonstrated that specific cancer cells possess the ketolytic enzymes required to break down ketone bodies to acetyl Co-A, and this in turn can feed into the citric acid cycle and be used to generate ATP. It is thus possible that the efficacy of a ketogenic diet will turn out to be dependent on whether the cancer cells express high or low levels of enzymes involved in converting ketone bodies to acetyl-CoA.
Liver And Kidney Problems
If you follow a low carb diet, you need to get your calories from fat and protein. Unfortunately, this can lead to health problems. Eating too much fat may lead to or increase the risk of fatty liver disease eating too much protein can put excessive strain on the kidneys, and accelerate damage in people who have kidney disease.
The problem with carb restriction is that you have no choice but to eat more fat and protein. Though a low carb diet will probably help you lose weight and suppress your appetite, you have to look at the big picture and decide whether your diet truly makes you healthy both in the short term and in the long term.
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Pros And Cons Of A Low Carb Diet
Low carb diets have been known to help people lose weight, and many times lose weight quickly. However they can be difficult to follow and there are many differing opinions about how healthy it is to follow a low carb diet. Here are some common pros and cons of a low carb diet to consider.
One important note about low carb diets. Since low carb diets can vary greatly, it is important to consider the pros and cons of the specific approach you are choosing.
Low Fat Diet Research Paper
Conclude Remarks Diet is an important one in our day to day life, it gives us sufficient energy to our body to do our daily activities. Whereas, the elements of diet, particularly the dietary fats have been playing a significant role on our health. Heavy fats containing in your diet may cause of server hearty diseases. Hence it is preferable to prepare your daily diet as Low Fat Diet through our 11 low fat diet
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Essential Guide To The Low Carbohydrate Diet
With so many diets in existence, it can be challenging to distinguish between the effective and the ineffective. While diets may be used for a variety of different reasons and outcomes, the most common reason for commencing a diet is weight loss. It must be emphasized that adopting a specific diet is not absolutely necessary if weight loss is the goal. Majority of weight loss diets work by restricting the number of calories that are consumed each day in order to cause the breakdown of fat. This article will look at a commonly used weight loss diet the low carb diet. It will provide detail on the diet itself, the types of foods to prioritize, and the benefits and disadvantages of the diet.
Restricting Carbohydrates Is Stressful To The Body At First
When you first start a low-carbohydrate diet, your body will look for more sugar to burn for fuel. Without getting sugar from food, your blood sugar levels decrease and your body increases its cortisol levels. Cortisol is a glucocorticoid hormone that is released by your adrenal glands to ensure you have enough energy to survive. When you have low blood sugar levels, your brain sends a signal to your adrenal glands to release cortisol. The cortisol stimulates a process called gluconeogenesis, which is like a magic trick that the body uses to convert protein and fat into sugar.
Eventually, the body will adapt by burning fat for fuel instead of protein a process called ketosis. Ketosis is the bodys way of preserving muscle mass and glycogen during times of carbohydrate and/or protein restriction. This, however, doesnt happen right away. It may take a couple of days before your body enters into ketosis, which will leave you feeling stressed, fatigued, and weak in the mean time.
In theory, it seems like a bad idea to restrict carbohydrates because of the stressful burden it puts on the body. Yet, research doesnt agree with this theory. One specific study found that the cortisol increase on a ketogenic diet was insignificant when compared to the cortisol levels of people on moderate and high-carbohydrate diets.
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Enhancing Healthcare Team Outcomes
Initiation of a Low-Carb Lifestyle
After a shared decision-making process with the patient, there are numerous ways to start a patient on a low-carb diet. Low-carb nutrition may be advisable for those who desire healthy or athletic performance, weight loss, improvement of glycemic control for type 1 or 2 diabetes, or a seizure disorder.
- First, understanding what macronutrients are and their relation to food is a critical part of counseling.
- Secondly, determine the patient’s desire for either small steps or a rapid induction phase through motivational interviewing and S.M.A.R.T goal setting.
- Limitation of added sugar and refined carbohydrates is critical in the overall improvement of food quality and will generally reach a moderate carbohydrate level.
- A way to initiate low-carb is through a rapid induction phase of 2 to 4 weeks, with 20 to 50 gms of carbohydrates to induce nutritional ketosis. Ad libitum vegetables that grow above the ground and are lower in carbohydrate content are encouraged. Additionally, carbs should be limited to those found in whole, unprocessed food.
- Finally, after the induction phase, depending on goals, patients can remain in the keto phase or slowly add healthy carbohydrates from whole, unprocessed vegetables and low-glycemic, high fiber fruit .
Maintenance of a Low-Carb Lifestyle
Longer Term Side Effects Of Keeping Your Body In A Ketogenic State
Following these diets for a longer time may increase your risk of high cholesterol, kidney disease or damage, osteoporosis, abnormal heartbeat, and possibly sudden death.
Your age can be important in terms of the health implications of a ketogenic diet, depending on how much protein you eat.
If you are middle-aged, excessive protein can increase your risk of cancer, diabetes and general risk of premature death.
You can mitigate the risk by only doing extreme low carb dieting for short periods maybe as a kick-start for up to a few weeks.
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Disadvantages Of Low Carb Diets
- Its true that in the short term, most people lose weight very quickly on low carb diets. The catch is that the much of the weight lost in the first couple of weeks is due to loss of water and even muscle tissue not fat. When carbs are in short supply, your body doesnt just turn to fats for energy but also protein , breaking it down and turning it into glucose. When a normal diet is resumed, some of the lost muscle tissue is rebuilt, water is restored and weight quickly returns, but mostly as fat. What you are left with is a decrease in muscle tissue, which will lead to a decrease in the number of calories you need every day to maintain your weight, thus making it significantly harder to keep your weight under control when you stop following the low carb diet.
- The other problem with eliminating or drastically reducing your carbohydrate intake is that your body adapts to the low levels of carbohydrates it is receiving, becoming more efficient at burning fat. So, your body catches on to the low carbohydrate intake and when you reintroduce normal amounts of carbohydrate into your diet you pile the weight back on.
- Furthermore, after low carb dieting people are at high risk of binging on carbs.
- Very low carbohydrate diets tend to be high in saturated fat. This may increase risk of heart disease. Unfortunately, diets high in protein and fats are associated with abdominal obesity, as well as obesity-related disorders such as heart disease, diabetes and cancer.
Can You Lose Weight On A Low
Any type of diet where less energy is consumed than used will result in weight loss. This also applies to a low-carb diet where fewer calories are consumed than before. But if you eat the same amount of calories, a low-carb diet will not result in greater weight loss than a high-carb diet.
Low-carb diets do not cause more long-term weight loss than high-carb diets.
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The Takeaway For Women
Sometimes a ketogenic diet can lead to menstrual cycle irregularities. If you are experiencing this, its better to increase carbohydrate consumption until you are experiencing normal cycles. A pregnant woman and her child may benefit from a slightly higher carbohydrate intake. A minimum carbohydrate consumption of 175 grams per day is suggested for healthy child development during pregnancy.
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Missing Out On The Benefits Of Fruit
A major risk, from a health point of view, of strict low carb dieting like Atkins is a lack of the beneficial, health promoting goodness of eating a wide range of fruits.
Many hard-core low carb plans recommended starting at a maximum of 20g of carbohydrate a day, and even those that allow up to 50g will prove restrictive in this respect.
When you go under 50 grams per day youre going to have to eliminate most fruits from your diet, although you can have berries in small amounts.
Study after study has shown that fruits are powerful protectors of health. They are also lower in calories than all other foods used as sweet snacks, and therefore great for weight loss.
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Youll Eat Too Much Bad Fat
The original Atkins diet became popular largely because it allowed people to eat foods forbidden on most other diets, such as cheeseburgers . More recently, the diet has been revised to include sources of healthier fats, such as fish and olive oil, and other low-carb diets have shied away from saturated fats as well. But in practice, once you stop eating bread, fruit, and beans, its all too easy to eat too many fatty animal foods. After all, how many foods can you take out of your diet?
If you load up on saturated fatsthe original Atkins diet got as much as 26 percent of its calories from saturated fat versus the 10 percent or fewer experts recommendit can impact your health. Saturated fats are still the major culprits behind elevated LDL cholesterol. The latest revisions to the diet, to be fair, do emphasize lean poultry and seafood, but in practice, what attracts people to this diet is the bacon and butter.