Before choosing any diet, you should do your research to make sure it is safe and has rules that you can stick to in the long run.
So you may want to ask:
There are dozens of diets on the market. Why Should You Choose a Low Carb Diet?
The diet market is really huge, but there are really only three general diet groups:
1. Diets that limit calories
2. Diets to limit fat
3. Diets that limit carbohydrates
1. Diets that limit low fat can be good for a long-term regimen for athletes, those with only a few extra pounds to lose, or those who just need to maintain their healthy weight. This type of diet can also be used to improve blood cholesterol and lower the risk of cardiovascular disease, but recent clinical data questioned this approach.
2. Low calorie diets require self-discipline, support, and guidance. Possibly the best known is the Weight Watchers weight loss program, which has attracted millions of dieters for decades. An interesting note: Before the rise of the low-fat diet, Weight Watchers offered programs to limit carbohydrates, not to limit fat.
3. Lastly, low carbohydrate diets are used to curb your appetite, making it easier to comply over time. Opponents of dieting often emphasize that the foods you should eat are considered unbalanced. Dieters are generally advised to take supplements to ensure adequate nutrient intake.
The especially strict ketogenic diet is becoming increasingly popular, requiring not only limiting carbohydrates, but also protein and even water.
It is a diet that, when carefully followed, produces a by-product called ketones. Most dieters can achieve ketosis (a condition associated with increased ketones in the blood) by limiting their carbohydrate intake to less than 60 grams per day.
The state of ketosis is what makes a ketogenic diet so metabolically similar to fasting that it is often referred to as controlled fasting.
This diet is a mathematically calculated diet that is high in fat and low in not only carbohydrates but also protein. Also limit water intake to avoid ketone dilution and carefully monitor calorie intake. The diet has been around since the 1920s, when it was considered a breakthrough in treating childhood epilepsy, but was usurped by synthetic drugs in the 1950s. It is now used in neurological treatments.
Clinics that prescribed the Ketogenic Diet followed their patients’ progress for decades, collecting and documenting many cases. None reported serious side effects, and none concluded that the diet was unsafe.
Does a low carb diet work?
Many people are successful for the simple reason that they are easier to follow than conventional diets. You don’t have the cravings you get when you’re on a diet that limits fat and calories.
The first thing the body burns for energy are carbohydrates. However, if the body does not have carbohydrates to burn, it seeks another source of energy: fat. Therefore, by reducing your carbohydrate intake, your body naturally burns fat and loses weight. Remember, anyone starting a new weight loss program or a dramatic change in their diet or health routine should consult their doctor beforehand.
A growing body of clinical evidence supports what you should consider a basic fat reduction principle: If you are relatively in good shape and looking to lose weight, then the # 1 dietary change you should make is to reduce your carbohydrate intake. and increase your protein immediately.
For whatever reason, people still don’t want to understand and accept that dietary fat is NOT a problem for most active people. It is the excess carbohydrate intake that is largely responsible for adding adipose tissue to your body. Reduce carbs significantly and you will lose fat.
Here is the evidence. In a recent study, two groups were monitored. Both groups consumed 30% of their daily calorie intake from fat. The only significant dietary difference was that one group consumed only 12% of their calories from protein (58% carbohydrates), while the other group consumed 25% protein (45% carbohydrates). Even with a consistent fat intake and a relatively minor reduction in carbohydrates (58% to 45%), the results were clear. After six months, the group with more protein and less carbohydrates lost 50% more fat than the group with more carbohydrates.
I would expect the results to be even more dramatic if carbohydrate intake was reduced closer to 40%, as in popular 40-30-30 fat loss programs.
It is important to realize that we are not suggesting cutting out carbohydrates completely, this is ultimately counterproductive, but rather a gradual reduction in carbohydrates to balance the diet. There is no question that most people, and Americans in particular, consume excess carbohydrates.