Results
Weight loss
Most people can lose weight on
almost any diet plan that restricts calories
and what you can eat — at least in
the short term. Over the long term,
though, studies show that it's common to
regain the lost weight, regardless
of the diet plan you follow. Some studies
also have shown that people who
continued to follow certain low-carb diet plans
for two years lost an average
of nearly 9 pounds (4.1 kilograms) overall, which
is similar to the amount of
weight lost on higher carbohydrate diets. And it
may not be just cutting
carbs that leads to weight loss. Some studies show that
you may shed some
weight because you eat less on low-carb diets because the
extra protein and
fat keep you feeling full longer.
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Other health benefits
Some low-carb diets, including the
Atkins Diet, say that their eating plans
can prevent or improve serious health
conditions, such as metabolic
syndrome, diabetes, high blood pressure and
cardiovascular disease. In fact,
almost any diet that helps you shed excess
weight can reduce or even
reverse risks factors for cardiovascular disease and
diabetes. Most
weight-loss diets — not just low-carb diets — may improve blood
cholesterol or blood sugar levels, at least temporarily. Low-carb diets may
improve HDL cholesterol and triglyceride values slightly more than do
moderate-carb diets. And it may not only be how many carbs you eat but
also the
kinds of carbs you eat that are important to your health. Whole
grains,
legumes, vegetables, fruits and low-fat dairy products, for instance,
are
generally healthier than are carbs from sweets and processed and
refined
grains, such as potato chips, white bread and white rice.
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Risks
If you suddenly and drastically cut carbs, you may
experience a variety
of temporary health effects, including:
- Headache
- Dizziness
- Weakness
- Fatigue
- Constipation
In addition, some diets restrict carbohydrate intake so much
that they
can result in nutritional deficiencies or insufficient fiber. This
can cause
such health problems as constipation, diarrhea and nausea. Eating
carbs
that are high fiber, whole grain and nutrient dense can improve the
health
profile of some low-carb diet programs. And some low-carb diets, such as
Atkins, now recommend taking small amounts of extra salt, along with
vitamins
or supplements, to help prevent diet side effects.
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It's also possible that severely restricting carbohydrates
to less than 20
grams a day can result in ketosis. Ketosis occurs when you
don't have
enough sugar (glucose) for energy, so your body breaks down stored fat,
causing ketones to build up in your body. Side effects from ketosis can
include
nausea, headache, mental fatigue and bad breath.
It's not clear what kind of possible long-term
health risks a low-carb diet
may pose because most research studies have lasted
less than a year.
Some health experts believe that if you eat large amounts of
fat and
protein from animal sources your risk of heart disease or certain
cancers
may increase.
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