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Understanding Low Carb
Diets
by: Steve Wilcott
With all of the conflicting studies and
fuzzy interpretation of facts, 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 facts 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.
Facts 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 facts 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
facts 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.
About the author:
This article provided courtesy of
http://www.low-cholesterol-facts.com
Circulated by Article Emporium
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