It is healthy? With a low carb diet, you can steadily lose weight, lower insulin levels, lower cholesterol, lower blood pressure, and stabilize blood sugar (great for diabetics). “What about fruits and vegetables”, you ask? Since you’ll be eating less of these, it’s important to look at the side effects of having a low-carb, or no-carb diet…
The key message these low-carb diets convey is that carbs promote insulin production, which in turn results in weight gain. Therefore, by reducing the intake of carbohydrates, we will lose weight.
The truth is that by eating a low-carb diet, you are not providing your body with enough carbohydrates for daily functioning. Thus, you will begin to burn stored carbohydrates (glycogen) for energy. When your body begins to burn glycogen, water is released. So the initial drastic drop in weight at first is just water lost as a result of glycogen burning.
Some low carb diets are high in fat! Some of these diets promise that you can eat as much meat, butter, and cream as you want. There’s no way anyone would eat that much greasy food and justify that it’s healthy to do so! A large body of well-substantiated scientific research has shown that diets high in fat and saturated fat can increase the risk of heart disease.
Also, some low-carb diets, like the Atkins diet, lump all carbohydrate foods together and give it a bad rap. For example, the Atkins diet limits carbohydrate intake to just 20 g per day at first (vs. 130 g of the level recommended by the Institute of Medicine of the National Academy of Sciences). Most cereals, fruits, legumes, potatoes, rice, pasta and some vegetables are excluded from this diet. Fruits and vegetables, especially, are rich in fiber and antioxidants like vitamin C, carotenoids, flavonoids, etc., which are essential in preventing heart disease and cancer.
Why do people initially lose weight on a low carb diet?
The truth is, in addition to drastically losing water at first, these low-carb diets often have calorie restrictions! Followers only eat an average of 1,000 to 1,400 calories daily; compared to an average intake of 1,800 – 2,200 calories. To lose 1 pound a week, you only need to eat 500 fewer calories per day than you metabolize. So it doesn’t matter if you’re on a high-carb or low-carb diet, you’ll lose weight if you restrict your calories to fewer than you need. An easy way to lose 500 calories a day without restricting food? Physical exercise. Talk to your registered dietitian; they can calculate the minimum number of calories you need per day.
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