low carbohydrate diets

Low carbohydrate diets have been around for a long time.... but the do they really work and are they safe?

Probably the most famous of these diets is the Atkins Diet, developed by Dr Robert Atkins. Others include
* High Protein Diet
* Stillman Diet
* Scarsdale Diet
* Hollywood Diet
* Ketogenic Diet
* Zone Diet

What Are Low Carb Diets?

The premise behind this kind of diet is that a low carbohydrate intake leads to a reduction in production of the insulin in the body. The result of this is that protein (muscle) and fat stores are used as the body's main energy source.

When this happens the human body produces 'kerotene bodies' as fuel for parts of the body that cannot use fat as an energy source. These are mainly used in the brain and red blood cells. Typically a person in a state of ketosis develops side effects such as smelly breath, fatigue and nausea.

What does this diet entail?

Essentially all carbohydrates are removed from the diet and protein and fat are used as a replacement. Foods such as bread, pasta, rice and alcohol are forfeited but meat, cheese and butter are allowed. This offers an often appealing option to other diets as such diets as the Atkins diet are relatively luxurious.

Does it work?

This is an area of contention as in the short term weight can be lost very quickly however much of this loss is in the form of water and muscle tissue and not fat. As muscle is metabolically active and involved burning calories, even at rest, a decrease in muscle tissue actually leads to a reduction in the amount of calories burnt within the body. The result is that it becomes increasingly harder to maintain weight loss particularly when the low carb diet has ended.

Is it healthy?

As essential nutrients and vitamins are derived from a balanced diet then without carbohydrates the body is missing elements essential to health. Many nutrients, dietary fibres and vitamins can only be found in fruit and vegetables and low carb diets allow only a small amount of these types of foods which leads to a vitamin and nutrient deficiency.

Further Health Concerns

Heart Disease

A high intake of fat and saturated fatty acids can increase blood cholesterol which in turn increases the risk of heart disease. Excessive amounts of protein increase homocysteine, a bi-product of the amino acid methionine. High homocysteine levels are believed by many experts to have many toxic effects which lead to increase risk of heart disease and hardening of arteries .However more research is needed on cardiovascular risk. The American Heart Association (AHA) are also concerned that this kind of diet poses a potential risk in encouraging cardiac, kidney, bone and liver abnormalities.

Constipation

Low fibre diets can lead to constipation and decreased intestinal health. Without sufficient fibre in the diet stools are unable to form and the time in which waste is eliminated is increased. This in turn increases the risk of conditions such as irritable bowel, diverticulitis, crohn's disease, hemorrhoids and certain colon cancers.

Osteoporosis

Excess protein can cause calcium loss which in the long term may adversely affect the health of bones where bone density is reduced due to insufficient calcium levels.

Gout & Kidney Stones

Gout can result from excessive amounts of protein as the body struggles to eliminate Uric Acid. This is the main by-product of protein by the liver's metabolism. When Uric acid is present in the body's system it begins to crystallize in the joints leading to inflammation and considerable pain.
Kidney Stones are another result of excessive Uric Acid and insufficient fibre in the diet. Without Insoluble fibre, which is found only in carbohydrates, Calcium Oxylate is able to crystallize and over time forms into stones.

The Weight Slasher > The Low Carbohydrate Diets Dilemma