Low carb diets are becoming more popular again for weight loss. Yet, despite complex carbohydrates’ claims, research suggests very low-carb diets tend not to lead to long term weight loss and may lead to other serious health problems.
The basic principle that’s underlying the recommendation to eat fewer carbs is the concern that complex carbohydrates cause weight gain. This is misleading, because weight gain comes from an excess in overall kj (or calories), which can come from carbs, fat, or protein sources.
The best way to keep your weight loss results is to connect a diet high in fruits and veggies, whole grains, legumes, and low-fat dairy products with daily exercise.
“My Dr. said that eating whole foods would help improve my health, so I am going to start with eating this whole donut.”
Complex carbohydrates provide the only fuel source for many vital organs, including the brain, central nervous system and kidneys. The digestive system breaks down carbs into glucose and the pancreas secrets a hormone called insulin to help the glucose move from the blood into the cells. On this page, you will find a whole bunch of information on carbs and it’s pros and cons when trying to lose weight.
“I screwed up my diet for this Monday. Looks like I’ll have to wait until next Monday since diets can’t possibly start on any other day of the week.”
Very low carb diets are unlikely to meet your daily nutritional needs. Very low-carb diets tend to contain few fruits and veggies may be:
– high in saturated fat
– nutritionally inadequate because they are low in thiamine, folate, vitamins a, e and b6, calcium, magnesium, iron and potassium
– low in fiber
– missing important antioxidants and phytochemicals
-non starchy veggies
-fats such as oils, butter, mayonnaise
-dairy products (other than cheese, cream or butter)
“You think girls that are fit are ugly? Please tell me about how attractive your double chin, muffin top, and thunder thighs are.”
Low carb diets may cause you to lose weight because they restrict kj or energy. The body begins to use body stores of glucose and glycogen to replace the complex carbohydrates it is not getting from food. About 3g of water is needed to release 1g of glycogen, so the rapid initial weight loss on a low-carb diet is mostly water, not body fat.
Some people may experience problems such as nausea, dizziness, constipation, lethargy, dehydration, bad breath, and loss of appetite.
The safety of low complex carbohydrates diets is still uncertain, and the potential effects on a person’s health are not known. Some experts believe it’s a recipe for a heart attack. Possible long-term effects may include weight gain, bowel problems, dieting problems, high cholesterol, abdominal obesity (and other obesity related disorders), kidney problems, osteoporosis and other related conditions.
“I only want two things: To lose weight, and eat.”
Vegetarians and people who ingests predominantly plant-based diets are generally thinner and have much decreased rates of obesity, heart disease and cancer, distinguished to people who eat meat-based diets. This supports modern thinking that diets high in unrefined complex carbohydrates aids to avoid overweight and obesity.
Ultimately, to prevent weight gain, energy consumption should not be more than energy output over a degree. Escaping large portion sizes and limiting intake of saturated fats and added sugars will help maintain energy intake in check. Also, regular exercise is demanding for long-term weight loss accomplishment.
To lose weight successfully, for once and for all, you may want to choose a diet plan that works best for you.