The Science Behind Low Carb Diets
You probably know that popular Low Carbohydrate Diets (namely The Atkins Diet) work well to shed pounds quickly, but have you ever wondered how they work? There actually is a science behind this diet, as well as a few other features that lead to quick–but not lasting–weight loss.
1. The State of Ketosis: Your body normally prefers nearly half your diet be comprised of carbohydrate-rich foods such as pasta, bread, fruit, potatoes, and even sweets. The starches and sugars eaten in a normal diet break down during digestion and ultimately yield glucose–almost every cell’s preferred source of energy. There are even a few organ cells that require specifically glucose for energy, namely your brain! Without the presence of glucose (in the case of a very-low carbohydrate diet, such as Atkins) the body struggles to find a new source of energy. A very small amount of glucose can be obtained from fats and proteins so your blood sugar level can be maintained and you can remain conscious! But the new source of energy you are living on is ketones–a chemical composition the body forms through a new pathway using fat cells.
This means fat cells are used more quickly for energy. A good thing? Not really. The ketones are sensed as a toxin in the body and the result is an attempt to flush the ketones out. This is why urination is increased and it is recommended to drink so much more water when on this diet. Consequently, a large amount of the weight lost is from water, surging through the kidneys to rid of the unhealthy ketones. Your body is acting as if you were starving and did not have access to food: it’s a protective mechanism and certainly not how you were designed to live.
2. Reduced Calorie Intake: Naturally, when you eliminate entire food groups from your diet–the starch group, the fruit group, the dairy group, and even many vegetables–your intake is going to be limited. Without any cereal, toast, or juice for breakfast; no bread for sandwiches or noodle soup for lunch; and no macaroni or mashed potatoes or peas at dinner, you’re probably going to be eating fewer calories. Sure, you can have all the butter and sour cream you want, but no rolls or corn, or baked potatoes to use them on! You’re pretty much limited to meat and, well, more meat. So your calorie intake is likely to be reduced, and some of the weight loss results from this restriction.
3. Virtual Elimination of Snacking: Oh, yes, you are also allowed to have cheese and nuts. But how long will these satisfy your need for snacks? The most common question I get from Atkins followers is, “what can I snack on? I can’t face another cheese stick, jerky stick, or pork rind!” With more options eliminated, the pleasure is taken away from snacking and you aren’t munching on chips, popcorn, cookies, or any other of the high calorie snacks you were previously enjoying! This further restricts your empty calorie intake and allows you to lose weight.
The results: As long as one stays on this diet, the weight will be lost. But eventually the cravings for bread and pasta, fresh fruit and cold milk–and even sweets–will overtake the average person who will, sadly, go back to their old habits and regain the weight that was lost.
A better idea: Curb your calories by choosing more reasonable portions, smarter snacks, and plenty of fruits and vegetables with your meals. Live a lifestyle that will get the weight off and keep it off for good.
Written by Laurie Beebe
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About The Author: Laurie Beebe has been a registered dietitian for 25 years and is certified in adult weight management. Laurie currently serves as a Related posts:
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