How low carb diets work
Among recent diet fads of the last decade, the low-carb diet is by far, the most popular. Featured in countless articles, it has spawned a whole movement and a cottage industry to boot. For all its popularity, the real question is: Does it work? Research from the Mayo Clinic, world-renowned for their work in virtually every type of disease, has some surprising answers.
The theory behind low car diets is that carbs increase insulin and blood sugar levels thus preventing the body from burning excess fat and you from losing weight. So by not eating carbs, your body will burn body fat for energy. Well, at least this is how the theory goes. Research does show that subjects eating low carb diets do indeed lose weight. However, according to Donald Hensrud, M.D., a preventive medicine and nutrition specialist at Mayo Clinic, the weight loss has nothing to do with changes in insulin or blood sugar levels.
Some factors that contribute to weight loss when following a low carb diet are: 1) water loss 2) suppressed appetite 3) prolonged sensation of fullness 4) decreased intake of calories. Initially, when carbohydrate intake is decreased, the body burns glycogen. Glycogen contains large amounts of water, so as it is released (through frequent urination), the body loses water weight as well. When burning fat without carbohydrates, the body creates a byproduct called ketones in the bloodstream. As the supply of ketones build up, the body experiences less hunger. At the same time, since low carb diets usually contain more fat, the body takes longer to break down these fats, creating a sensation of being full for longer periods of time. All of these factors help with initial weight loss. Whether continued weight loss can be sustained in a healthy manner is another matter.
Long term health issues
In theory, in order to continue to lose weight and maintain the weight, you have to stay on the low carb diet indefinitely. While the diet allows you to eat satisfying fatty foods, studies show that it is no easier to stay on this diet than any other. Most people drop the low carb diet at the same rate as other diets.
No research has been conducted over a long enough period of time to show the effects and risks of consuming a low carb diet for more than a year. Common sense would tell you that severely limiting food choices also limits nutrients that you would otherwise get in a balanced diet. Experts believe that eating a long-term low carb diet can increase your risk of developing health problems such as heart disease, cancer, and kidney or bone problems.
Experts believe that a combination of wise food choices using low fat recipes and portion control is key to long-term weight loss and health. Carbohydrate-rich foods such whole grains and fruits are loaded with essential vitamins, minerals, fiber and other substances that promote health. Excluding any one group such carbohydrates or fats is not a proven answer to long-term health. Eating a wide variety of foods is the best way to form a healthy base for weight management.