One particularly enticing aspect of low-carbohydrate dieting is
that you can lose weight. The down side of it is, unless you are
careful, you can end up gaining it all back – plus more. While
low-carbohydrate diets do help you to lose weight, it’s worth
mentioning that it also takes some discipline to follow the
daily program and keep the weight off. Unfortunately, many
low-carb diet programs fail to include instructions for the
necessary lifestyle changes that must be put into place for
long-term success. Additionally, low-carb diets can literally
rob the body of certain nutrients which are beneficial in the
overall reduction of other potential health problems.
Know What You Are Giving Up.
Carbohydrates are typically found in fruits, vegetables, beans
and whole grains (whole wheat breads, pasta and brown rice).
These carbohydrates help to reduce the risk of heart disease,
hypertension, cancer, diabetes and gastrointestinal disorders.
To date, there is no evidence that high saturated fat, high
protein, low-carb diets are healthy if consumed over a lifetime.
Why Low-Carb Diets Work So Well.
Low-carb diets, as with all diets, work because people eat fewer
calories while following them. On the low-carb diet, calories
are lower because you are reducing or eliminating sugars,
sweets, starches, fruits and vegetables. If at the same time,
you substitute high protein and fat foods, which are filling,
you will feel fuller and eat less.
On any low-carb diet a considerable amount of the weight lost is
water weight. Here’s how it happens. Your body stores
carbohydrates in muscles and the liver. Carbs are stored with 3
parts water to 1 part carbohydrate. If you stop eating
carbohydrates the body uses up its existing carbohydrate reserve
to maintain your blood sugar. This releases lots of water. That
is the initial “weight loss” that you experience on a low-carb
diet.
What Are Some Benefits of Low Carb Dieting?
Weight loss for the overweight helps to improve overall health
in many ways. It can reduce blood pressure, cholesterol and
blood sugar levels. It can have positive effects on self-esteem
and body image. It can be a great motivator for anyone who has
had difficulty losing weight following other diets.
The Low-Carb Food Craze: Pay More – Lose More?
Don’t be fooled. These foods can have plenty of calories and are
expensive too. In the last few years, more than 1,000 products
labeled “low-carb” have made their way to grocery shelves. To
reduce the carbs, most products substitute soy flour or
cellulose (not unlike wood pulp) for refined flour. They add
artificial sweeteners and sugar alcohols, which have half to
one-third the calories of sugar, instead of sugar… And taste is
definitely not their biggest selling point.
Low-Carb Dieting Drawbacks.
Most people can only follow a low-carb diet for so long before
they start craving some sweets or starches. The problem is that
when you start eating these foods again you will begin to retain
water and this will appears on the scale as “weight gain.” If
you have been on a low-carb diet and want to work back to a diet
that includes complex carbohydrate begin by slowly adding small
portions of grains into your diet. (A slice of bread or ½ cup
rice or potatoes.) Expect to see a few pounds of water weight
gain but remember – it’s not fat weight!
Cut The “Junk Foods” And Drop The Weight!
You don’t have to follow a special low-carb diet to lose weight.
Eating fewer high calorie and high fat foods and increasing your
exercise can also result in successful weight loss. I know,
you’ve heard that before, but it really is true.
The average man eats about 2600 calories a day, the average
women about 1900. A pound of fat a week can be lost by reducing
your intake by 500 calories a day. One 20 ounce can of regular
Coke contains 250 calories and a Snickers candy bar contains 280
calories. Cutting down on sweets can produce weight loss without
sacrificing overall nutrition. Add a mile or two walk, or jog,
several days a week (100-200 calories burned) and you are well
on your way to weight loss. Cutting the “junk foods” can be a
strategy in itself. At the same time, eat more fruits,
vegetables and salads. Try filling up without “junking up” and
your chances of successful weight loss will increase
dramatically