Low-Carb Diet: Should You Do It or Not?

 Low-Carb Diet: Should You Do It or Not?

It's no wonder there's confusion about the value and reliability of low-carb diets after all the conflicting studies and confusing interpretations of information. It seems like diabetes is popping up everywhere!

Whether it's Atkins, South Beach, or another low-carb diet, approximately 30 million Americans are on a low-carb diet.

Proponents claim that the high amount of (keto) low carbohydrate diet has led to an increase in obesity, diabetes, and other health problems. On the other hand, some attribute obesity and related health problems to excessive calorie consumption and lack of physical activity. They are also concerned that the lack of grains, fruits, and vegetables in (keto) low-carb diets can lead to deficiencies in some key nutrients, including vitamin C, fiber, folate, and many minerals.

It's already known that any diet, whether high or low in carbohydrates, can lead to significant weight loss in the early stages of the diet. Keep in mind that the key to diet success is being able to lose weight permanently.

Let's see if we can unravel some of the mysteries of low-carb diets. Below is a list of some related points drawn from recent scientific literature and studies.

Point 1 – Below are some differences between low-carb and ketogenic diets

• There are many popular diets created to reduce carbohydrate intake. Reducing total carbohydrates in the diet means that protein and fat will take up a proportionally larger amount of total caloric intake.
• Low-carb diets, such as the Atkins diet, restrict carbohydrates to the point where the body becomes ketogenic (a high-fat, low-carb diet that includes normal amounts of protein). 
• Low-carb ketogenic diets such as Zone and Life Without Bread are also less restrictive. Some, such as Sugar Busters, only advertise eliminating sugars and foods that excessively raise blood sugar levels.

Point 2 – What we know about low-carb diets

• Almost all of the studies to date have been small and have had a wide variety of research objectives.
• Carbohydrates, caloric intake, diet duration, and participant characteristics vary widely. Most of the studies to date have two things in common: none of the research studies involved people with an average age greater than 53 years, and none of the controlled studies lasted longer than 90 days.
•  Long-term and older people’s outcomes are rare. Many diet studies do not take into account the amount of exercise and therefore calorie consumption while the people in the study are on the diet. This helps explain the differences between studies.
• Weight loss on a low-carb diet depends on caloric intake and diet duration, not on reduced carbohydrate intake.
•  There is very little evidence for the long-term safety of low-carb diets. Although the medical community is concerned, no short-term adverse effects were seen on the cholesterol, glucose, insulin, and blood pressure levels of the people who participated in the diet study. Because of the short duration of the studies, side effects may not appear. Weight loss usually results in an improvement in these levels, which can offset an increase caused by a high-fat diet. Overall weight changes on low-carb diets and other types of diets are similar.
• Most low-carb diets can induce ketosis. Nausea, vomiting, abdominal pain, and confusion are some of the possible consequences. When starting a low-carb diet, some fatigue and constipation may be experienced, and these symptoms usually disappear quickly.
•  Some report that more calories can be obtained on a low-carb ketogenic diet. Remember, a calorie is a calorie, no matter what you consume. When the study is not closely monitored, variations will occur due to people cheating on many factors in the study.

There are three important factors that I would like to emphasize again:

1.- The overall success rate of low-carb diets and other types of diets is similar.
2.- There is little information on the long-term efficacy and safety of low-carb diets despite their great popularity.
3.- Dieters usually get bored with a strict version of the low-carb diet and are unable to stick to it.

After observing the subject, a more severe and controlled long-term study is necessary. The ketosis produced is an abnormal and stressful metabolic state. The results can cause more problems than they solve.

By choosing a reliable diet, you will benefit from healthy eating throughout your life, not from rapid weight loss.

A good rule of thumb is to consider the diet long-term and see if you can continue with it after a few weeks. However, following a diet with fats, carbohydrates, proteins, and other nutrients in moderation may be the best solution and a little extra exercise won't hurt either.

It's no wonder there's so much confusion about the value and reliability of low-carb diets after all the conflicting studies and confusing interpretations of information. It's no wonder there's so much confusion about the value and reliability of low-carb diets after all the conflicting studies and confusing interpretations of information. It seems like debates are popping up everywhere!