What are they
“Low carb” diets became widespread in the 90s of the last century. They are generally used to lose weight quickly or to control certain diseases, such as diabetes.
We talk about a real low carb diet when the share of carbohydrates represents 20-30 percent or even less of the total amount of calories introduced in the day.
This amount is much lower than what is generally recommended by nutritionists, who claim that carbohydrates should account for about 60 percent of the calories introduced each day.
There are different types of low carb diets: Zone, Atkins, Scarsdale, Points Diet and others (see table). Each follows its own method and style and usually proposes for each meal groups of foods in certain quantities.
| Low carb diet type | Features |
|---|---|
| Zone Diet | It is based on the 40-30-30 rule: both during meals and snacks, 40% of caloric intake should prevent from carbohydrates, 30% from protein and 30% from fat. Foods are evaluated not only for caloric intake but as a means of controlling hormone release. |
| Atkins Diet | First phase of 15 days based on fruit, vegetables and proteins derived from lean meats, fish, eggs. Subsequently, increase of carbohydrates by 5 g. per week (then 10 g.) and gradual introduction of other foods such as cheeses, legumes, potatoes. In the maintenance phase, carbohydrates are provided, together with physical exercise. |
| Scarsdale Diet | Ketogenic diet, provides for the production of ketone bodies with dehydrating and anorectic effect. It is based on a low fat content, as well as carbohydrates, without considering the total caloric intake of each meal. Free consumption of fruits and vegetables. Recommended for 7-14 days |
| Points diet | Foods were grouped into homogeneous categories with respect to fat/calorie content. Each was assigned a score. The diet is composed based on the achievement of an estimated daily score, which varies depending on the weight and gender of the individual. |
In general, however, it is possible to divide low carb diets into two main groups. Diets with a low carbohydrate intake and high protein intake and diets with low carbohydrates and high fats.
The latter, however, are almost no longer used; In addition, you should never exceed: you can not completely exclude from your diet neither fats nor carbohydrates, otherwise the whole body will malfunction.
How they work
Carbohydrates (sugars) are one of the main sources of energy used by our body. When their introduction with the diet is reduced, most tissues increase the consumption of fats (more specifically fatty acids) and go to use the glucose reserves deposited in the form of glycogen.
It must be said, however, that if at first the glycogen reserves contained in the fat mass are mainly affected, later the reserves contained in the muscles are also involved, and therefore also a loss of muscle mass (lean mass) is triggered, which is not useful either for health or for physical fitness.
To lose weight
The quantity and quality of foods introduced daily must serve to maintain a caloric and nutrient intake adequate to one’s needs. If the amount of food is excessive and the calories are more than necessary, the excess accumulates in the form of fat.
Reducing the amount of carbohydrates consumed daily, i.e. the amount of pasta, bread, rice or cereals in general, but especially sweets, sugar and alcohol is a simple way to reduce calories.
And, in particular, low-carb diets have been shown to be effective in weight loss in a short time, 4-6 months, but the effects have not been kept alive for longer times, i.e. 1 year.
The permanence of the results, on the other hand, is also a problem for other eating patterns aimed at losing weight. This is because in the long term incorrect lifestyle habits tend to prevail.
To each his own
Low carb diets, as a whole, are almost all regimens born from scientific studies launched to improve the health status of patients suffering from chronic diseases, such as diabetes or cardiovascular disorders.
The positive effects and benefits obtained in the treatment of these diseases, associated with real weight loss and a significant improvement in the amount of cholesterol and triglycerides in the blood, even in the short term, are the strengths on which those who support this type of diets focus which, however, are still at the center of discussions.
In fact, it has been emphasized that the total exclusion of certain foods (such as certain types of fruit and vegetables or cereals) in addition to causing vitamin deficiencies, can give rise especially in the long term, to more or less serious disorders.
The choice to follow or not a low carb diet must therefore be carefully weighed according to individual characteristics. If it is not advisable to follow this diet arbitrarily and for long periods, in some cases a low carb diet may on the contrary be appropriate, also for its cardiovascular or blood sugar benefits.
The important thing is to do all the routine tests and rely on the advice of an expert nutritionist dietician who indicates the ways and times to be able to reap all the benefits of a low carb diet without taking risks.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.