If you are like millions of other Americans, you started off 2018 with a resolution to eat healthier or to lose weight. But, figuring out where to start can be the hardest part of beginning a new eating regimen. Many diet plans involve reducing carbohydrate consumption, like the Atkins diet or more recently popular, keto diet. If you are thinking about trying a low carbohydrate diet, make sure you understand the pros and cons before you decide if cutting carbs is right for you.
What are carbohydrates? Carbohydrates supply the body with glucose, which is converted to energy that the body uses to maintain organ and other vital functions as well as provide fuel for physical activity. Unprocessed or minimally processed whole grains, vegetables, fruits and beans are the healthiest sources of carbohydrates because they provide the body with vitamins, minerals, fiber and essential phytonutrients. On the other hand, white bread, pastries, sodas, and other highly processed or refined foods are unhealthy sources of carbohydrates. These foods contain easily digested carbohydrates that promote weight gain, inhibit weight loss, and can lead to the development of diabetes and heart disease. The USDA’s MyPlate recommendations include filling half of your plate with fruits and vegetables and about one fourth of your plate with whole grains.
Why do low-carb diets cause weight loss? A low-carb diet involves eating fewer carbohydrates and a higher percentage of fat. Studies have shown that low-carb diets can lead to weight loss and improved health markers. This is attributable to a change in the body’s primary source of energy. When consuming foods containing carbohydrates, the body stores any un-needed carbohydrates in the muscles as glycogen for energy, together with any excess fluid. When carbohydrate intake is restricted, the body then dips into the muscles’ glycogen stores for energy. This process causes sudden fat loss, or a decrease in “water weight.” Staying away from sugar and starches also causes blood sugar levels to stabilize, and the amount of the fat-storing hormone, insulin, to decrease. As a result, the body burns more fat, helping us feel more satiated or full, in turn reducing food intake and leading to weight loss.
What is the keto diet and how does it work?
A strict low-carb diet is often called a ketogenic (or “keto”) diet because severely restricting carbohydrates can cause a metabolic process known as ketosis. When the body does not have enough glucose for energy, it burns fat reserves instead, resulting in an accumulation of acids called ketones within the body. The keto diet focuses on eating most of your calories from fat, a moderate amount of protein, and a miniscule amount of carbs. Someone following a keto diet will eat as few as 20 grams of carbs per day — that’s roughly the amount in one apple. Eliminating grains, fruits, and any sugars, real or artificial, takes a high level of self-restraint, which may not be realistic for everyone.
Should I try a low-carb diet? The bottom line is that for most healthy adults, it is safe to start a low-carb diet. However, there are side effects and changes that may occur in the body when suddenly slashing carb intake. These can include low energy levels, constipation, flu-like symptoms, headache, dizziness, light nausea, or irritability. Any extreme side effects normally subside after a week or two, as the body adapts and fat burning increases.
If you have a chronic disease, are on medication for diabetes or high blood pressure, or are breastfeeding, starting a low carb diet may lead to unwanted side effects or could jeopardize your health. Be sure to talk to your doctor before starting any new diet.
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