Low-Carb Diet, Should I or Shouldn’t I?

Low-Carb Diet, Should I or Shouldn’t I? It’s no wonder that confusion reigns when
it comes to the worth and reliability of low-carb diets after all the conflicting studies and
confusing interpretation of the information. It seems like debates are popping up everywhere! No matter if it’s Atkins, South Beach or some
other low-carb plan, there are approximately 30 million Americans are on a low-carb diet. Supporters contend that the large amount of
carbohydrates in our diet has led to increased problems with obesity, diabetes, and other
health situations. On the other hand, some attribute obesity
and related health problems to over eating of calories and lack of physical activity. They also express concern that without grains,
fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key
nutrients, including vitamin C, fiber, folic acid, and many minerals. It is already known that any diet, whether
high or low in carbohydrates, can produce meaningful weight loss during the early stages
of the diet. Keep in mind, the key to a diet being successful
is in being able to lose the weight on a permanent basis. Let’s see if we can expose some of the mystery
about low-carb diets. Following, is a listing of some related points
taken from recent studies and scientific literature. Point 1 – Some Differences Between Low-Carb
Diets There are many famous diets created to lower
carbohydrate consumption. Lowering total carbohydrates in the diet means
that protein and fat will take up a proportionately greater amount of the total caloric intake. Low carbohydrate diet like the Atkins Diet
restrict carbohydrate to a point where the body becomes ketogenic (a high-fat, low-carbohydrate
diet that includes normal amounts of protein). Other low-carb diets like the Zone and Life
Without Bread are less confined. Some, like Sugar Busters announce only
to eliminate sugars and foods that elevate blood sugar levels excessively. Point 2 – What We Know about Low-Carb Diets Close to all of the studies to date have been
small with a diversity of research objectives. Carbohydrate, caloric intake, diet duration
and participant characteristics are wide-ranged greatly. Most of the studies to date have two things
in common, none of the research studies had people in the study with a average age over
53 and none of the controlled studies lasted more than 90 days. The results on older adults and long-term
results are scarce. Many diet studies fail to keep track of the
amount of exercise, and therefore caloric use, while people in the study are dieting. This helps to explain the variances between
studies. If you lose weight on a low-carb diet it is
a function of the calorie intake and length of the diet, and not with reduced amount of
carbohydrates. There is very little evidence on the long-range
safety of low-carb diets. Even though the medical community has concerns,
no short-term bad effects have been found with cholesterol, glucose, insulin and blood-pressure
levels among the people in the study on the diets. Because of the short period of the studies
the adverse effects may not show up. Losing weight typically leads to improvement
in these levels, and this may offset an increase caused by a high fat diet. The over-all weight changes for low-carb and
other types of diets are similar. Most low-carb diets can cause ketosis. Nausea, vomiting, abdominal pain, and confusion
are some of the potential consequences. When first starting a low-carb diet some fatigue
and constipation may be met and these symptoms usually disappear quickly. Some report that you can have more calories
when on a low-carb diet. Remember a calorie is a calorie no matter
what you intake. When the study is not closely supervised variations
will result by people cheating in the study on many factors of the study. There are three important factors I would
like to re-emphasize: 1.- The over-all success rate for low-carb
and other types of diets are similar. 2.- Small amount of information exists on
the long-term efficacy and safety of low-carb diets despite their huge popularity, 3.- Dieters usually experience boredom with
a strict version of the low-carb diet and are not able to stay on diets of low carb
food. After observing the subject, a more severe
and controlled study are needed on a long-range basis. The ketosis produced is abnormal and stressful
metabolic state. The results may cause more problems than it
solved. By picking a reliable diet you will benefit
over a lifetime of proper eating and not a weight loss quickie. An excellent rule of thumb is look at the
diet long-range and see if you can see yourself still on that diet after a couple of weeks. However, by following a diet with fat, carbohydrates,
protein and other nutrients in moderation may be the best way to go and a little more
exercise won’t hurt either.

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