3) Low-carb Diet
With a low carb diet, you typically consume less than 20% of your calories from carbs. What low carb means really depends on the diet and how it is followed. There is an abundance of low carb diets on the market and the most popular are:
a) The Atkin’s Diet
The main aim of Atkin’s diet is to remove all carb cravings whilst resetting the body’s metabolism. In theory, this is supposed to induce fat loss by cutting out all of the foods that contain carbs.
The diet is based on the premise that all foods that contain carbs regardless of whether they are high in fiber, contain whole grains, or are high in micronutrients- are all responsible for weight gain. This has been attributed to the impact that these food groups have on rising blood sugars and ultimately insulin.
Atkins speculates that insulin, not the types or quality of foods can lead to a reduction in metabolism and weight gain. The diet replaces all carbs with high protein e.g. meats, dairy etc. and high fats e.g. heavy creams. oils etc. As these food types don’t induce the release of the hormone insulin and you will lose weight.
b) The South Beach Diet
The South Beach diet is similar to Atkin’s diet but does not restrict the number of carbs as much. It also does not permit the unlimited consumption of high protein and fats after the initial two weeks. Instead, carbs are reintroduced after the initial two weeks with a modified intake of food that contains: smaller portions of whole grain foods and high fiber foods that stabilize blood sugar.
Short-Term Benefits of Low-carb Diets:
1) Increases Fat Burning
When you switch to a low-carb diet, the supply of glucose in your bloodstream is reduced. The body can no longer get its supply of energy from blood glucose easily. This results in the body breaking down the stored fats within the body as an energy source. This results in weight loss.
2) Reduces appetite
Low carb diets can lead to appetite loss, which helps you to reduce a number of calories that you eat without you having to count them. Since carbs are reduced dieters will increase lean protein and healthy fats, which are more calorie dense and help to starve off hunger.
3) Increases the Thermic Effect
A low carb diet is a catalyst for an increase in the thermic effect of food. Instead of counting calories, replace most of your carb intake with protein as this strategy will increase your calorie expenditure. In simple terms- the body uses more calories as heat to break down protein and this leads to an increase in overall weight loss.
4) Improves Many Metabolic Variables
It is well established that a low carb diet is effective at controlling blood sugars and this helps people who are pre-type 2 diabetic.
It helps with controlling and reducing blood pressure. Blood pressure is leading marker of cardiovascular disease.
It can reduce blood triglyceride levels and these are a precursor to heart disease, obesity, insulin resistance and type 2 diabetes.
It reduces inflammation that is associated with cardiovascular disease and certain cancers.
Risks of Low-carb Diets
There are two sides to every story and the low carb diet is no exception. Here are some of the negatives associated with low carb diets:
Drawbacks of Restricting Carbs
Low carb diets by themselves are not sufficient to lose weight. You will add extra calories by consuming extra proteins and fats. Therefore it is not true that you can eat what you like if you restrict your carbs.
A good strategy is to eat the right carbs such as wholegrain bread and pasta in the right portions, and to bin off your refined carbs such as sweets, cakes, pastries and replace them with healthy fats e.g. avocados and lean protein e.g. fish and/or chicken.
1) The Issues of Ketosis
In addition, when you decrease your carb intake, your body breaks down fats so that it can get sufficient energy. The incomplete metabolism of fats can create high levels of ketones within the body, this state is called ketosis. Although many nutritionists advocate ketosis, it does come with some negatives such gout, nausea, bad breath, sleep disturbance, headache, and more.
2) Lowers Thyroid Hormones
Low carbohydrate diets are associated with lower amounts of T3 and thus a slowed metabolism. For those with underactive thyroids following a diet that reduces T3 would be very harmful. even for those who have normal thyroid function, a low card diet can put them in a state of subclinical hypothyroid, which will reduce their metabolism. This effect is more common in women in men.
3) Default High Protein Diet
Generally, low carb diets are associated with high protein diets. Consuming too much protein can lead to the following side effects:
- It places additional pressure on your kidneys- this can lead to kidney stones and high blood pressure
- It increases the risk of osteoporosis due to the increase in calcium that leaves the body via urine
- Stresses the liver and kidneys