Low-carb diets, such as the Atkins and Zone diets, have been highly popular with people wanting to lose weight. Low-carb diets aim to limit or eliminate carbohydrates and add more high-protein foods. The downside of these diets are the side effects that many people experience while following this type of eating regimen.
Basics of low-carb diets
When people think of carbs, they often think of breads and pasta. However, many fruits and vegetables also have carbohydrates, especially the starchy variety. The typical foods eaten on a low-carb diet include meat, eggs, and nonstarchy vegetables. A low limit of no more than 150 grams of carbohydrates is the norm for this type of diet.
The premise is that carbohydrates turn into sugar during digestion. When blood sugar levels are elevated, the body's insulin levels also rise. According to the Mayo Clinic, "The theory behind the low-carb diet is that insulin prevents fat breakdown in the body by allowing sugar to be used for energy."
Low-carb diet side effects
One of the more common side effects of a low-carb diet is constipation. Filling the body with high-protein foods and excluding fibrous fruits and vegetables can also cause gastrointestinal problems, such as diarrhea and stomach upset.
In 2004, obesity expert Dr. Arne Astrup published his findings on low-carb diet side effects in The Lancet medical journal. His research concluded that people following low-carb diets are more prone to "headaches, muscle weakness, and either diarrhea or constipation" than individuals who follow a conventional diet.
Low-carb-diet side effects are more often experienced during the first stages of the diet. Typically, low-carb dieters are restricted to roughly 30 grams of carbohydrates during the induction phase. This limit increases upwards from 100 to 150 grams over time.
The 2010 Dietary Guidelines for Americans recommends 45 to 65 percent of the caloric intake for adults come from carbohydrates, while only 10 to 35 percent come from protein. The Mayo Clinic translates the carbohydrate percentages to 225 to 325 grams daily -- well over the amount typically consumed on a low-carb diet.
Wise choices
The body needs carbohydrates for energy and to protect it against disease. Many of the foods, especially fruits and vegetables, that are often avoided on low-carb diets provide the body with essential nutrients. The key is choosing carbohydrates wisely.
The healthier choice for breads and pasta are the whole-grain versions. Choose fresh fruits and vegetables over canned varieties, which may have sugar added. Dairy products are a good source of calcium and can be purchased in low-fat versions for people watching their weight.
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