The
low-carb diet has certainly made its mark in the world. When it first made its
premier, the low-carb diet was hailed as the cure for all those needing to lose
weight. It also rivaled what experts had told us in the past about the
advantages of low-fat dieting. The end result explained that low-fat dieting
might cause weight gain, while a low-carb diet will remove it. But at what
cost?
Does
limiting your carbohydrate intake really contribute to weight loss, and if so,
why? Do all the experts agree with the diet, or is there opposition? Are there
any nutritional risks with this type of dieting? Let's take a closer look.
Reducing
Carbohydrates
Although
there are many low-carbohydrate diets, each professing to be better than the
next, there is a unified opinion involved. In simplicity, experts agree that
carbohydrates in excess "is the underlining cause of obesity."
Furthermore, evidence supports the fact that an overindulgence in carbohydrates
will lead to an overproduction of insulin, which in turn leads to an excess of
body fat.[1]
To
understand the function of insulin in the body, author Laura Richards explains
it has three primary roles. The first function is to assist the body's cells in
receiving glucose to maintain "biological functions." The second
function of insulin is to keep the blood sugar balanced, and the third is that
it aids in the storage of body fat. The process begins when carbohydrates are
eaten. It is realistic to say, and as Laura Richards concludes, "the
greater the amount of carbohydrates we eat, the greater the amount of insulin we
produce and the greater the amount of body fat we create."
A
further problem occurs inside the body when high insulin levels are present. A
hormone produced by the pancreas, known as glucagon, will actually break down
body fat. There is a catch, of course. The pancreas will not release glucagon,
or will only release it in small amounts if there is a continuous supply of
glucose or insulin in the blood supply.[2]
The
ideal low-carb diet then theoretically lowers carbohydrate intake, which will
reduce the insulin level and allow glucagon to be released, thus breaking down
one’s excess body fat.
Differences
Most
of the diets on the market agree that exercise is a benefit to any diet. Plenty
of water is also necessary, and most diets recommend a minimum of eight 8-oz
glasses for proper cell function. Each diet offers a guideline to what foods to
restrict, and what others to include. For instance, Dr. Atkins recommends not
using caffeine because it may induce high levels of insulin. Ray Audette, the
creator of the Neanderthin Diet, has his own "forbidden foods list"
that includes sugar, beans, dairy, and grains. It is up to the dieter to decide
which diet fits his needs and body type.
What
to Expect
Each
person will lose weight in his or her own way. “For the most part, average
reduced carbohydrate dieters can expect to lose no more than one to two pounds
per week, or about 0.5 to 1 percent of their total body weight per week.”[3]
Interestingly, the Atkins diet starts off by restricting carbohydrates for
fourteen days, and is known as the “Induction diet.” Dieters are restricted
to merely 20 grams of carbs a day, which really isn’t much. “The goal of the
induction phase is to quickly break carbohydrate addiction and interrupt the
destructive cycle of excess insulin production.”
Amanda
Pearson lost fifteen pounds in the first fourteen days on the Atkins diet. She
explained that the weight loss was encouraging, and that she needed to make many
changes to what she ate. For instance, she switched to decaffeinated coffee and
turned to Stevia, a natural sugar supplement, as an alternative to white sugar.
Aside from dropping a size or two in her clothes, Amanda reported that the only
side effect she experienced was hair loss, which she attributed to the
accelerated weight loss.
Setbacks
Everyone
will react differently to a low-carb diet, but there are some setbacks to watch
out for. Dieters experience periods
of increased hunger and strong carbohydrate cravings. This can often work
against those trying to maintain their diet.
Another
setback of low- carb dieting is the use and support of artificial sugars, like
NutraSweet, Aspartame,
and Sorbital, which have been known to cause health problems. Also, those who
have an under-active thyroid gland may experience slow weight loss, regardless
of the method chosen.
The
Opposition
A
recent report released by the UK’s Food Standards Agency (FSA) stated:
“These diets [low-carb] usually involve cutting out starchy foods altogether.
It’s a common misconception that starchy foods are fattening- actually they
contain less than half the calories of fat. And starchy foods are an essential
part of a healthy balanced diet.”
You can miss out on a wide range of nutrients by cutting
out starchy foods from your diet.
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The
report details the fact that by cutting out starchy food, a wide range of
nutrients can be missed out on. In addition the report states,
“Low-carbohydrate diets also restrict the amount of fruits and vegetables you
eat, while these foods provide lots of different vitamins and minerals, as well
as fiber, which are vital for good health.” It is advised by the FSA that
“eating plenty of fruits and vegetables can help prevent heart disease and
some types of cancer.”
“Low
carbohydrate diets tend to be high in fat, too, and eating a diet that is high
in fat (especially saturated fat from foods such as meat, cheese, butter, and
cakes) could increase your chances of developing coronary heart disease.
High-fat diets are also associated with obesity.”[4]
Although
there seem to be many immediate benefits to the low-carb diet, there may be
long-term health risks. In the end, the key is balance. Eat a well-rounded
nutritional diet, drink plenty of water, exercise, and get a proper amount of
sleep.
Resources:
References:
1
Richards,
Laura. The Secret To Low Carb Success! (New
York: Kensington Books, 2001), 21.
2
Richards,
25
3
Richards,
112.
4
Food
Standards Agency. http://www.foodstandards.gov.uk
*
Barbara Hunter
is a seasoned writer, specializing in nutrition and religion. Having
traveled for a great portion of her life she has witnessed first hand the
unique voice people have and has incorporated these messages in her writing.
Her writing includes a completed novel, as well as several optioned
screenplays, and various media articles. She may be contacted at WalkingOnWind@cs.com.
