Low Carbohydrate Diets

One of the most popular diet plans in the United States throughout the 1990s and early 2000s, low-carbohydrate diets purport to help dieters lose weight and improve their health by replacing high-carbohydrate foods such as bread and pasta with proteins and fats, like meat. Notable low-carb diets include the Zone diet, Protein Power, and the Atkins diet. While many people attest to losing weight on a low-carb regime, the efficacy and health impact of these diets over the long term remains controversial.

Science Behind the Diet

The goal of restricting calories is to induce a state of ketosis in the body, where it essentially burns its own fat for fuel. Carbohydrates generally provide the fuel that allows your heart, brain, and organs to function. By limiting these carbohydrates and inducing a state of ketosis, you theoretically will feel less inclined to eat and your fat stores become the fuel that runs your body.

Food Recommendations

Low-carb diets limit carbohydrate intake to 20 to 60 grams per day, according to the American Academy of Family Physicians. Expect to eat large amounts of meat, certain non-starchy vegetables, poultry, fish, eggs, and some dairy products. Some plans do allow dieters to eat whole grains and fruit, but many exclude grains, fruits, breads, rice, pasta, beans, starchy vegetables like corn or potatoes, and sweets.

Weight Loss Claims

You will almost certainly lose weight on a low-carb diet, primarily because you will be eating fewer calories than you expend. Since the first two weeks of these types of diets are generally quite strict, many people report losing 10 pounds or more during this period. While you might initially lose weight more quickly than on a more traditional low-fat diet, after six months the effect is the same as most other diets. Researchers believe several factors fuel weight loss on a low-carb diet, including the loss of water weight, a lack of appetite, reduced calories, and enhanced feelings of fullness.

Maintaining Weight Loss

If you can stick to your diet plan and use it to create a healthier lifestyle, you will keep your weight stable. Most low-carbohydrate diets involve a complete nutritional overhaul and restrict a broad array of foods. These factors tend to minimize a dieter's ability to stay on the diet plan on a long-term basis. The Mayo Clinic states that studies affirm that after a year dieters stop following low-carb diets at the same rates they discontinue most other diet plans.

Health Risks

While a 2006 Harvard research study found no link between heart disease and low-carbohydrate diets, the Harvard scientists advise dieters to avoid any type of extreme diet. Possible health risks of consuming large amounts of proteins include kidney failure, high cholesterol, and cancer. Consult your doctor before undertaking any type of weight loss regime. Since low-carb diets were only introduced recently, there are few research studies documenting their long-term health effects. Your doctor can help you decide if this type of plan is a healthy fit for you.