7 Key Points of Low Carb Diets

When all the conflicting studies and fuzzy interpretation of information, it's no wonder that confusion reigns when it comes to value and safety of low-carb diet. Seems to heated debates have broken out all over the world!

Whether it's Atkins, South Beach or some other low-carb diet, up to 30 million Americans are following a diet low in carbohydrates.

Advocates argue that the high amount of carbohydrates in our diet has led to increased problems with obesity, diabetes and other health problems. Critics, on the other hand, attribute obesity and health problems of over consumption of calories from any source, and physical inactivity. Critics also express concern that the lack of grains, fruits and vegetables in the diet low in carbohydrates can cause errors and missing some important nutrients, including fiber, vitamin C, folic acid and several minerals.

Any diet, time of high or low in carbohydrates, can produce significant weight loss during the initial stages of the diet. But remember, the key to success is a plan to lose weight permanently. In other words, what the scale shows a year from an exit plan?

Let' see if we can dispel some of the mysteries on diets low in carbohydrates. Here is a list of some relevant points taken from recent studies and scientific literature. Note that it may be information available is insufficient to answer all questions.

- Differences Between Low-Carb Diets

There are many popular diets designed to lower carbohydrate consumption. To reduce the total carbohydrate in the diet means that protein and fat will represent a proportionately higher amount of total calories.

Atkins and Protein Power diets restrict carbohydrate to a point where the body becomes ketogenic. Other diets low in carbohydrates and that the area of life without bread is less restrictive. Some, like Sugar Busters claim to eliminate sugars and foods that raise blood sugar too much blood.

- What We Know about Low-Carb Diets

Almost all studies to date have been small with a wide range of research objectives. Carbohydrate, caloric intake, diet duration and participant characteristics varied greatly. Most studies to date have two things in common: None of the studies had participants with an average age of 53 and no controlled studies have lasted more than 90 days.

The information on older people and long-term results are rare. Many diet studies fail to control the amount of exercise, and therefore caloric expenditure, while participants are dieting. This helps to explain discrepancies between studies.

Weight loss diets low in carbohydrates is a function of caloric restriction and duration of food, not the intake of carbohydrates. This result suggests that if you want to lose weight, eat fewer calories and do so over a long period of time.

There is little evidence on long-term safety of diets low in carbohydrates. Despite the concerns of the medical community, not short-term negative effects are found in cholesterol, glucose, insulin and blood pressure levels among participants on the diets. But the side effects may occur because of the short study period. The researchers note that weight loss often leads to improvement in these levels anyway, which may offset the increase caused by a diet high in fat. Weight changes for long-range low-carb and other types of diets is similar.

Most diets low in carbohydrates causes ketosis. Some of the potential consequences are nausea, vomiting, abdominal pain, and confusion. During the initial phase of low carb diet fatigue and constipation may be encountered. In general, these symptoms dissipate quickly. Ketosis may also give the breath a fruity odor, somewhat like nail polish (acetone).

Diets low in carbohydrates does not allow the consumption of more calories than other schemes, which are often reported. A calorie is a calorie and it does not matter weather come from carbohydrates or fat. Study discrepancies are likely due to uncontrollable circumstances, namely that participants supply cheat on calorie consumption, calories burned during exercise, or a number of other factors. The lifting of the stricter (less than 40 grams of carbohydrates / day) diets low in carbohydrates is relatively high.

What should you do? - There are three important points I would emphasize once again:

- The rate of successful long-term low-carb and other types of diets is similar.

- Despite their popularity, little information exists on the long-term efficacy and safety of low-carbohydrate diets.

- Strict low-carb diets are usually not sustainable as a normal way of eating. Boredom usually overcomes will.

It's obvious when you look at the title, the most well-designed and controlled studies are needed. Not only is there a lot of good information, particularly the long-haul. Strict low-carb diets produce ketosis is an abnormal and potentially stressful metabolic state. In some cases, this can cause health complications.

The plan you choose must be a plan for a lifetime of better eating, not just a plan rapid weight loss to achieve your weight goals. If you can not see you eating the prescribed foods longer than a few days or a week, then chances are that it is not the right plan. To this end, after a moderate fat diet with a healthy balance between fats, proteins, carbohydrates and other nutrients beneficial.

If you decide to follow a low-carb, remember that some dietary fat is associated with disease reduction. Foods high in unsaturated fats that are trans fat free olive oil, fish, flaxseed and walnuts are preferable to animal fats.

Even the promoters of the Atkins diet now say people plan should be limited to the amount of red meat and saturated fat they eat. Atkins representatives say that health, calories, only 20 percent Dieter should be saturated fat (meat, cheese, butter). This change comes as Atkins competes with other popular low-carb diet, which require less saturated fat, such as the South Beach diet plan. low-carb diet is not considered authorized gorge on red meat!

An alternative to  strict  low-carb diet to give up some bad carbohydrate foods but not throw the baby with the bathwater. In other words, snack foods high in refined sugar, white bread would be avoided, but foods rich in complex carbohydrates such as fruits, potatoes and whole grains, retained.

The information contained in this article is for educational purposes and is not intended to diagnose, treat or cure a disease. Consult a professional health care provider before starting a program of health care.