With all of the conflicting studies and fuzzy interpretation of information, it's no wonder that confusion reigns when it comes to the value and safety of low-carb diets. It seems like heated debates are raging everywhere! Whether it's Atkins, the South Beach or some other low-carb plan, as many as 30 million Americans are following a low-carb diet.
Advocates contend that the high amount of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health problems. Critics, on the other hand, attribute obesity and related health problems to over-consumption of calories from any source, and lack of physical activity. Critics also express concern that the lack of grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including fiber, vitamin C, folic acid, and several minerals.
Any diet, weather low or high in carbohydrate, can produce significant weight loss during the initial stages of the diet. But remember, the key to successful dieting is in being able to lose the weight permanently. Put another way, what does the scale show a year after going off the diet? Let's see if we can debunk some of the mystery about low-carb diets. Below, is a listing of some relevant points taken from recent studies and scientific literature. Please note there may be insufficient information available to answer all questions.
- Differences Between Low-Carb Diets
There are many popular diets designed to lower carbohydrate consumption. Reducing total carbohydrate in the diet means that protein and fat will represent a proportionately greater amount of the total caloric intake. Atkins and Protein Power diets restrict carbohydrate to a point where the body becomes ketogenic. Other low-carb diets like the Zone and Life Without Bread are less restrictive. Some, like Sugar Busters claim to eliminate only sugars and foods that elevate blood sugar levels excessively.
- What We Know about Low-Carb Diets
Almost all of the studies to date have been small with a wide variety of research objectives. Carbohydrate, caloric intake, diet duration and participant characteristics varied greatly. Most of the studies to date have two things in common: None of the studies had participants with a mean age over 53 and none of the controlled studies lasted longer than 90 days.
Information on older adults and long-term results are scarce.
Many diet studies fail to monitor the amount of exercise, and therefore caloric expenditure, while participants are dieting. This helps to explain discrepancies between studies. The weight loss on low-carb diets is a function of caloric restriction and diet duration, and not with reduced carbohydrate intake. This finding suggests that if you want to lose weight, you should eat fewer calories and do so over a long time period.
Little evidence exists on the long-range safety of low-carb diets. Despite the medical community concerns, no short-term adverse effects have been found on cholesterol, glucose, insulin and blood-pressure levels among participants on the diets. But, adverse effects may not show up because of the short period of the studies.
Researchers note that losing weight typically leads to an improvement in these levels anyway, and this may offset an increase caused by a high fat diet. The long range weight change for low-carb and other types of diets is similar. Most low-carb diets cause ketosis. Some of the potential consequences are nausea, vomiting, abdominal pain, and confusion. During the initial phase of low-carb dieting some fatigue and constipation may be encountered. Generally, these symptoms dissipate quickly. Ketosis may also give the breath a fruity odor, somewhat like nail-polish remover (acetone).
Low-carb diets do not enable the consumption of more calories than other kinds of diets, as has been often reported. A calorie is a calorie and it doesn't matter weather they come from carbohydrates or fat. Study discrepancies are likely the result of uncontrolled circumstances; i.e. diet participants that cheat on calorie consumption, calories burned during exercise, or any number of other factors. The drop-out rate for strict (i.e. less than 40 grams of CHO/day) low-carb diets is relatively high.
What Should You Do? - There are 3 important points I would like to re-emphasize:
- The long-range success rate for low-carb and other types of diets is similar.
- Despite their popularity, little information exists on the long-term efficacy and safety of low-carbohydrate diets.
- Strict low-carb diets are usually not sustainable as a normal way of eating.
Boredom usually overcomes willpower.
It is obvious after reviewing the topic, that more, well-designed and controlled studies are needed. There just isn't a lot of good information available, especially concerning long-range effects. Strict low-carb diets produce ketosis which is an abnormal and potentially stressful metabolic state. Under some circumstances this might cause health related complications.
The diet you choose should be a blueprint for a lifetime of better eating, not just a quick weight loss plan to reach your weight goal. If you can't see yourself eating the prescribed foods longer than a few days or a week, then chances are it's not the right diet. To this end, following a moderately low fat diet with a healthy balance of fat, protein, carbohydrate and other nutrients is beneficial.
If you do decide to follow a low-carb plan, remember that certain dietary fats are associated with reduction of disease. Foods high in unsaturated fats that are free of trans-fatty acids such as olive oil, fish, flaxseeds, and nuts are preferred to fats from animal origins.
Even promoters of the Atkins diet now say people on their plan should limit the amount of red meat and saturated fat they eat. Atkins representatives are telling health professionals that only 20 percent of a dieter's calories should come from saturated fat (i.e. meat, cheese, butter). This change comes as Atkins faces competition from other popular low-carb diets that call for less saturated fat, such as the South Beach diet plan. Low-carb dieting should not be considered as a license to gorge on red meat!
Another alternative to "strict" low-carb dieting would be to give up some of the bad carbohydrate foods but not "throw out the baby with the bath water". In other words, foods high in processed sugar, snacks, and white bread would be avoided, but foods high in complex carbohydrates such as fruit, potatoes and whole grains, retained.
Tim Robinson is the owner of weight-loss-diet-search.com
Visit this site for fresh health, weight loss and dieting articles, useful books, guides and software, and latebreaking health & fitness news.
executive chauffeured services Bradford .. Madison to Airport carAs I become acquainted with many of our LivingAfterWLS.com community... Read More
If you are trying to lose weight you may find... Read More
I don't know about you, but I absolutely love bread... Read More
Fat is fuel. That is basically what it is. A... Read More
Healthy living begins with healthy eating and healthy eating begins... Read More
Body wraps can help tone and tighten the skin, improve... Read More
Are you overweight?Most people are afraid to admit they are.It... Read More
What is low carb?We've all heard about the Atkins diet... Read More
Learning the jargon is part of the weight loss journey.... Read More
There are several theories on the origins of Valentine's Day.... Read More
Looking for Diet Programs on net is like looking for... Read More
A client wrote, "Help me! I thought I was finally... Read More
Here are 5 solutions to slimming:1. Set Mini-Goals: Try setting... Read More
More and more people are starting to recognize that they... Read More
The huge companies stealing your money by promising impossible results... Read More
Gastric-bypass surgery is only the first step many morbidly obese... Read More
Body Mass Index (bmi) A Misleading measure of ObesityMany professionals... Read More
Fifteen years ago the doctor's suggested that we eat pasta... Read More
Have you ever wondered why some fat people can be... Read More
As a weight loss mentor it never ceases to amaze... Read More
If you know someone that has been trying to lose... Read More
Now that everything from a tan to pantyhose comes in... Read More
Some of you will not like what I have to... Read More
IntroductionObesity is the most common health problem facing children today.... Read More
Did you know that being successful with losing weight starts... Read More
O'Hare Chicago prom limo ..Your brain has this really interesting system that is kind... Read More
A client wrote, "Help me! I thought I was finally... Read More
To upgrade the current software in your brain you can... Read More
So you've decided that you're going to do it.You're sick... Read More
These fat burning tips can help you discover a fat... Read More
I have put off writing a motivation article because of... Read More
Research from Harvard, recently published in the highly respected peer-reviewed... Read More
Weight Watchers inspired me to change my eating habits, lose... Read More
Axiom Number Two: Hunger ControlTrying to lose weight without understanding... Read More
Do a little people-watching, next time you're in the grocery... Read More
Weight Loss ? Basic Lessons for Sustained SuccessWeight loss is... Read More
It seems like everywhere you turn, there is someone trying... Read More
Low Carb, Low Fat, More protein, Eat all the fat... Read More
Recently, I won a family cruise on the Regis and... Read More
Do you tend to find your weight increases when you... Read More
You've decided it's time to lose some weight. A lot... Read More
If you are trying to lose weight, the holidays literally... Read More
Low carb diets can be classified as food plans that... Read More
What is "too young" to begin a weight loss program... Read More
If you are overweight and suffer from pain in your... Read More
The first rule for successful weight loss and weight maintenance... Read More
Well, with the success of my article, "Wrinkle Remover That... Read More
Before you even think of taking diet pills to lose... Read More
Building a Perfect Body for Body Perfect Fitness and Health... Read More
If I Want to Lose Weight, What Can I Do... Read More
Weight Loss |