What is a Low Carbohydrate Diet?

Exactly What is a Low Carbohydrate Diet?

We hear a great deal about carbohydrates and their affect on weight and health. But what is a low carbohydrates diet? And what are carbohydrates?

Commonly known as sugars, starches, and fibers, carbohydrates (carbs) are among the main sources of fuel for cells in the brain, nervous system, blood, muscles, and other organs. Everyone needs carbohydrates in their diet to satisfy the body's calorie requirement. Your body changes carbohydrates into sugar during digestion, raising insulin levels, which moves blood sugar into the cells where they provide energy.

The body stores carbohydrates as glycogen (a type of sugar) in the liver and muscles. When your diet does not supply enough carbohydrates the body uses the glycogen in the body to maintain blood glucose. After the body uses up the glycogen, which happens in about 18 hours, the body produces carbohydrates by breaking down proteins. The breakdown of proteins leads to health problems.

Some forms of carbohydrates are more healthful than others. For example, whole grain breads and cereals are better for the body than white bread. Peaches are a healthier source of carbohydrates than a candy bar. The richest sources of carbohydrates are table sugar, honey, jams and jellies, fruits, and plain baked potatoes. Peas, broccoli, oatmeal, dry beans, non-fat milk, and French fries have moderate amounts of carbs. (French fries, of course, have lots of fat.) Foods that have just about no carbohydrates include beef, eggs, chicken, fish, butter, margarine, and vegetable oils.

In the United States, adults choose the following as their top sources of carbohydrates:

• White bread
• Soft drinks
• Cookies
• Cakes
• Doughnuts
• Sugar/syrups/jams
• Potatoes

Whole grains, fruits, and vegetables have fewer calories per gram of carbohydrate and would be healthier carbohydrate choices. To illustrate the point, you get 39 grams of carbohydrates and 100 calories from a 12-ounce glass of a cola drink, while a plain baked potato provides 51 grams of carbs and 91 calories. That's about two calories per gram of carbohydrate for the baked potato and nearly three calories per gram of carb for the drink.

What is a Low Carbohydrate Diet for Weight Loss?

A low carbohydrate diet limits carbohydrates in favor of fats and protein. Dieters get 30-50 percent of their calories from protein and fat, which is less than the American Cancer Society and American Heart Association recommend. The Atkins diet, the Scarsdale diet, the Four-Day Wonder Diet and the Zone diet, four popular low carb diets, have different limitations on the amounts and types of carbohydrates that can be consumed.

As touched on above, a low carbohydrate diet emphasizes meat, poultry, eggs, fish, and some vegetables that are low in starch. Most grains, beans, fruits, sweets, breads, pastas, and starchy vegetables are off-limits. Certain low carb diets include fruits, vegetables, and whole grains. Low carb diets typically limit carbs to 50-150 grams daily. The RDA (Recommended Daily Amount) is 130 grams per day for an adult.

Low carbohydrate diets often do promote quick weight loss. Because they can have a diuretic effect, dieters lose water weight. The proteins and fats that make up a low carb diet take longer to digest than carbs, so dieters feel fuller longer. By limiting the varieties of food eaten, a low carb diet usually has fewer calories.

As with any diet, dieters who return to old eating habits after losing the desired weight typically gain the weight back. Long-term weight loss requires a lifelong commitment to healthy eating and regular exercise.

Risks of Low Carbohydrates Diets

Depending on the type of protein and fat consumed, a low carb diet can be high in saturated fat and cholesterol, which may increase the risk for heart disease, stroke, and some types of cancer.

Constipation and other problems of the gastrointestinal tracts can result from a diet that is low in fiber, which comes primarily from fruits, vegetables, and whole grains.

Ketosis can occur when the body does not have enough carbohydrates for fuel and it burns its own fat to get the fuel it needs. Ketosis causes weakness, dizziness, dehydration, nausea, bad breath, and irritability, and can result in gout or kidney failure. Prevention of ketosis requires a minimum of 100 grams of carbs a day.

Osteoporosis and kidney stones can result from long-term low carb diets due to the increased excretion of calcium through the urine.

Weight gain is common after stopping a low carb diet.

Foods that are rich in carbohydrates also provide the vitamins, fiber, minerals, and antioxidants the body needs. A diet low in carbs may deprive the body of these essentials, leaving it vulnerable to various health problems.

Making a Low Carb Diet Healthier

Diets can take a number of steps to stay healthy while dieting and avoid some of the risks of low carb diets.

Low starch vegetables like broccoli and lettuce provide the fiber needed for regular bowel movements without interfering with a low carb diet.  Fiber supplements can aid bowel movements if five daily servings of low carb vegetables don't serve the purpose.

Drinking more water decreases the risk of dehydration, which can lead to ketosis. At least two quarts daily is recommended.

Vitamin supplements can make up for the vitamins and minerals lost to the reduced intake of carbohydrate-rich fruits, vegetables, and whole grains.

Choose the Right Diet for You

If you are asking the question, "What is a low carbohydrates diet?" you are probably looking for a way to lose weight. There are, off course, many ways to lose weight, but fewer ways to lose it safely and keep it off. Your medical provider may be able to help you choose the diet that is best for you given your lifestyle, health condition, and weight loss needs.