Low-Carb Diet: Does It Help You Lose Weight?

Could a low carb diet Give you a weight loss edge? Help you keep the weight off permanently? Here's what you need to know about the low-carb diet.

Low Carb Diet | Definition

A low-carb diet limits carbohydrates — such as those found in grains, vegetables, and starchy fruits — and emphasizes foods high in protein and fat. There are many types of low-carb diets. Each diet has different restrictions on the types and amounts of carbohydrates you can eat.

Low Carb Diet | Goal

A low-carb diet is commonly used for weight loss. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors. risk associated with diabetes and metabolic syndrome.

Why You Might Want to Follow a Low-Carb Diet

You may choose to follow a low-carb diet because you:

1. Want a diet that restricts certain carbohydrates to help you lose weight;
2. Want to change your overall eating habits;
3. Take advantage of the types and amounts of foods featured in low-carb diets
4. Check with your doctor or health care professional before starting any weight loss diet, especially if you have a health condition such as diabetes or heart disease.

Low Carb Diet Details

As the name suggests, a low-carb diet restricts the type and amount of carbohydrates you eat. Carbohydrates are a type of calorie-providing macronutrient found in many foods and drinks.

Many carbohydrates occur naturally in plant-based foods, such as grains. In their natural form, carbohydrates can be thought of as complex and fibrous, such as the carbohydrates found in whole grains and legumes, or they can be less complex, such as those found in milk and fruits. Common sources of naturally occurring carbohydrates include:

• Grains
• Fruits
• Vegetables
• Milk
• Nuts
• Seeds

Legumes (beans, lentils, peas)

Food manufacturers also add refined carbohydrates to processed foods in the form of flour or sugar. These are commonly known as simple carbohydrates. Examples of foods that contain simple carbohydrates are white breads and pasta, cookies, cake, candy, and soda and sugary drinks.

Your body uses carbohydrates as its main source of fuel. Sugars and starches are broken down into simple sugars during digestion. They are then absorbed into your bloodstream, where they are known as blood sugar (glucose). Carbohydrates that contain fiber resist digestion, and although they have less of an effect on blood sugar, complex carbohydrates provide bulk and serve other bodily functions besides fuel.

Rising blood sugar levels trigger the body to release insulin. Insulin helps to glucose entering your body's cells. Some glucose is used by your body for energy, fueling all your activities, whether it's running or simply breathing. The extra glucose is usually stored in your liver, muscles, and other cells for later use, or it's converted to fat.

The idea behind the low-carb diet is that decreasing carbohydrates lowers insulin levels, which causes the body to burn stored fat for energy and ultimately leads to weight loss.

Typical foods for a low-carb diet

In general, a low-carb diet focuses on proteins, including meat, poultry, fish, and eggs, and some nonstarchy vegetables. A low-carb diet usually excludes or limits most grains, legumes, fruits, breads, sweets, pastas, and starchy vegetables, and sometimes nuts and seeds. Some low-carb diet plans allow small amounts of certain fruits, vegetables, and whole grains.

A daily limit of 60 to 130 grams of carbohydrates is typical with a low-carb diet. These amounts of carbohydrates provide 240 to 520 calories.

Some low-carb diets severely restrict carbohydrates during the initial phase of the diet and then gradually increase the number of carbohydrates allowed. Very low-carb diets restrict carbohydrates to 60 grams or less per day.

In contrast, the Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calorie intake. So if you consume 2,000 calories per day, you would need to eat between 900 and 1,300 calories per day from carbohydrates, or between 225 and 325 grams of carbohydrates per day.

Low Carb Diet | Results

Weight loss

Most people can lose weight on diet plans that restrict calories and what you can eat — at least in the short term. And low-carb diets, especially very low-carb diets, can lead to greater short-term weight loss than low-fat diets.

But most studies have found that after 12 to 24 months, the benefits of a low-carb diet aren’t very large. A 2014 review found that higher-protein, low-carb diets may offer a slight advantage in terms of weight loss and fat loss compared to a regular-protein diet. At a year, the difference was only about a pound (about 0.4 kilograms), and those who saw the biggest benefits stuck to the diet for the long term.

Cutting calories and carbs may not be the only reason for weight loss. Some studies show that you may gain some weight because you eat less on low-carb diets because the extra protein and fat keep you fuller longer.

Low Carb Diet | Other Health Benefits

Low-carb diets can help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure, and cardiovascular disease. In fact, almost any diet that helps you lose excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes. Most weight-loss diets—not just low-carb diets—can improve blood cholesterol or blood sugar levels, at least temporarily.

Low-carb diets may improve HDL cholesterol and triglyceride levels slightly more than moderate-carb diets. This may not only be due to how many carbs you eat, but also the quality of your other food choices. Lean proteins (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated), and unprocessed carbohydrates—such as whole grains, legumes, vegetables, fruits, and low-fat dairy products—are generally healthier choices.

A report from the American Heart Association, the American College of Cardiology and the Obesity Society concluded that there is not enough evidence to say whether most low-carb diets offer heart-healthy benefits.

Low Carb Diet | Risks

If you suddenly and drastically cut carbs, you may experience a variety of temporary health effects, including:

• Headache
• Bad breath
• Weakness
• Fatigue
• Constipation or diarrhea

Additionally, some diets restrict carbohydrate intake so much that, in the long term, they can result in vitamin or mineral deficiencies, bone loss, and gastrointestinal disorders and may increase the risk of several chronic diseases.

Severely restricting carbohydrates to less than 20 grams per day can result in a process called ketosis. Ketosis occurs when you don't have enough sugar (glucose) for energy, so your body breaks down stored fat, causing ketones to build up in your body. Side effects of ketosis can include nausea, headache, mental and physical fatigue, and bad breath.

It’s unclear what kind of possible long-term health risks a low-carb diet might pose because most research studies have lasted less than a year. Some health experts believe that if you eat large amounts of animal-based fat and protein, your risk of heart disease or certain types of cancer may actually increase.