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Low Carbohydrate - How Do Low Carb Diets Work?
Reviewed By WLR Dietitian
Low carb diets, like the Atkin's diet have been around for a
long time. Do they work? Are they safe? Read our dietitian's
verdict on low carbohydrate diets.
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Well Known Low Carb Diets
As well as the Atkin's diet, low carbohydrate is the basis for a
number of diet plans, the list below shows some of the more well-known
versions. The different types do have minor variations but all are
basically low carb diets.
- The Atkin's Diet -
probably the most famous, by Dr Robert Atkins
- High Protein Diet
- Stillman Diet
- Scarsdale Diet
- Hollywood Diet
- Ketogenic Diet
- Zone Diet
What Are Low Carb Diets?
Low carb diets are based
on the premise that a diet very low in carbohydrate leads to a
reduction in the body's insulin production, resulting in fat and protein
(muscle) stores being used as its main energy source.
The aim of low carbohydrate diets is to force the
body to use fat as its main energy source, when this happens a person
produces 'ketone bodies' to fuel parts of the body that can not use fat
as an energy source - the brain, and red blood cells, in particular.
When this happens a person is said to be in a state of ketosis -
characterised by smelly breath (an acetone smell like nail varnish) and
side effects such as nausea and fatigue.
What's
Involved?
Basically you cut out
virtually all carbohydrate from your diet and increase your protein and
fat intake. So you cut out things like pasta, bread, rice and alcohol,
yet you eat unlimited amounts of meat, cheese and butter. That's why the
Atkin's diet claims to be so luxurious.
Do Low Carbohydrate Diets Work?
In the short term, most
people who go on low carb diets do lose weight and they lose it very
quickly. However, the majority of weight loss comes from loss of water
and muscle tissue, not fat which is what you need to lose to keep the
weight off. Also, if you're trying to lose weight permanently, losing
precious lean muscle tissue is like sabotaging your own body. Muscle
tissue is metabolically active, and burns calories even when you are at
rest. A decrease in the amount of muscle tissue you have will lead to a
decrease in the number of calories you need each day to maintain your
weight, making it much harder to keep your weight under control when you
stop following the low carb diet.
So
Why Do It?
People are attracted to
low carb diets as weight loss is very rapid, and we like to see instant
results on the scales! Lots of Hollywood stars go on low carb diets
because they need to drop a dress size for a film - they don't do it for
permanent weight loss or good health.
Is Low Carb A Healthy Diet?
In a word, no! Essential
vitamins and nutrients come from a balanced diet and low carbohydrate diets are
certainly not balanced. You can only get many essential nutrients from
fruit, vegetables and grains - low carb diets only allow very small
amounts of fruit and veg - definitely not enough to give you your
recommended daily allowance. The Atkin's diet claims to clear up all manner
of ailments, but the bottom line is these diets are lacking in nutrients
essential for good health and the high level of protein puts a huge
strain on your kidneys.
Low carb diets are also
likely to encourage yo-yo dieting, cycles of losing and regaining
weight, which has been shown to be a health risk.
Dietitian
Says:
"Diets that recommend we
cut back on starchy carbohydrate are an 'in vogue' means of losing
weight and have gained a lot of attention in the media. However these
diets could actually be harming our health in the longer term. The
American Heart Association have expressed concern that their high fat
content, particularly saturated fat, increases the risk of heart disease
in those who follow these diets long term. Low carbohydrate diets go
against all the current healthy eating principles and are deficient in
many vitamins, minerals and dietary fibre, as they restrict the intake
of fruit and vegetables. There are also concerns that these diets, if
followed long-term, may increase the risk of kidney, bone and liver
problems.
A balanced, healthy diet
combined with exercise is still the most effective and safe long-term
way to lose weight. However the results are gradual and require
perseverance. Quick fixes such as the Atkins diet do not hold up to
scrutiny and at present there are no long-term studies on the safety or
efficacy of these diets." More Information
What's Best for You?
Using the food diary and food database in Weight Loss
Resources will help you to decide which is the best dieting
method for you. Most people find it a real "eye
opener" - you can try it
free for 24 hours. Health Issues
The Food Standards Agency has an informative
article about low carbohydrate diets and possible health
risks. |
