The Low-Carbohydrate Diet: Magic Cure for Weight Loss?
By LTC Deborah Simpson
Anyone who has tried to lose weight knows it can be challenging. Some people choose a low-carbohydrate diet for help in losing weight. Like most fad diets, low-carbohydrate diets produce fast results. But does the weight stay off? Is it safe?
Restricting carbohydrates typically produces short term weight loss. Reasons are:
- Loss of water weight
- Decreased appetite
- Reduced calories
In the short term, these diets throw the body's chemical balance off. Burning fat without carbohydrates create byproducts called ketones that build up in the bloodstream (ketosis). Research indicates that prolonged ketosis may deplete mineral stores in the bones, causing them to become porous and brittle. Ketosis can cause the body to produce high levels of uric acid, which is a risk factor for gout (painful swelling of the joints) and kidney stones. Ketosis is also dangerous for people with diabetes and kidney disease and pregnant women.
- Low carbohydrate diets can also hurt health in the long term. Most low-carbohydrate diets are high in total fat, saturated fat, and protein.
Excess protein can:
- put a strain on kidneys
- promote calcium excretion and electrolyte imbalance.
- cause nausea, fatigue and weakness.
Low carbohydrate diets are low in fiber and can result in constipation. Also, the high fat content of low carbohydrate diets increases the risk for heart disease and some cancers. Low carbohydrate diets lack vitamins, minerals and other nutrients that can help reduce the risk of diabetes, heart disease, cancer and other conditions.
Carbohydrates are the body's main source of energy. The National Academy of Science recommends that most adults consume at least 130 grams of carbohydrates daily. This is approximately equal to 4 slices of bread, two medium pieces of fresh fruit, three ½ cup servings of vegetables, and two 8 ounce glasses of milk.
There is no magic formula for losing weight. The only way to lose weight and keep it off is to eat a balanced diet, exercise, and commit to permanent lifestyle changes.
Remember:
- Talk to your doctor BEFORE starting a weight loss program.
- Talk with a Registered Dietitian for assistance in planning a personalized nutrition program
- Change habits. It takes at least 21 days to maintain either a good or bad habit.
If considering a weight loss diet, avoid diets that:
- Promise quick weight loss results (more than 1 - 2 pounds per week)
- Claim that people can lose weight and keep it off without making changes in diet and exercise habits
- Limit food choices
- Base claims on "before" and "after" photos
- Offer "expert" testimonials
- Draw simple conclusions from complex medical research
- Require spending a lot of money on supplements or prepackaged meals
Your body is one of your most valuable assets. Take good care of it and it will take good care of you!
For information on weight management, see:
Winning the Weight Loss Race
Source: The Low-Carbohydrate Diet: Magic Cure for Weight Loss? - Public Affairs Office, U.S. Army Center For Health Promotion
And Preventive Medicine, Aberdeen Proving Ground, Maryland 21010-5403
