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Low-carb Diet_ Can It Help You Lose Weight_ - Mayo Clinic.
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4/11/2015 Lowcarbdiet:Canithelpyouloseweight?MayoClinic
http://www.mayoclinic.org/healthylifestyle/weightloss/indepth/lowcarbdiet/art20045831?p=1 1/5
HealthyLifestyle
Weightloss
Alowcarbdietlimitscarbohydratessuchasthosefoundingrains,starchyvegetablesandfruitandemphasizesfoodshighinproteinandfat.Manytypesoflowcarbdietsexist.Eachdiethasvaryingrestrictionsonthetypesandamountsofcarbohydratesyoucaneat.
Alowcarbdietisgenerallyusedforlosingweight.Somelowcarbdietsmayhavehealthbenefitsbeyondweightloss,suchasreducingriskfactorsassociatedwithdiabetesandmetabolicsyndrome.
WhyyoumightfollowalowcarbdietYoumightchoosetofollowalowcarbdietbecauseyou:
WantadietthatrestrictscertaincarbstohelpyouloseweightWanttochangeyouroveralleatinghabitsEnjoythetypesandamountsoffoodsfeaturedinlowcarbdiets
Checkwithyourdoctororhealthcareproviderbeforestartinganyweightlossdiet,especiallyifyouhaveanyhealthconditions,suchasdiabetesorheartdisease.
Asthenamesays,alowcarbdietrestrictsthetypeandamountofcarbohydratesyoueat.Carbohydratesareatypeofcalorieprovidingmacronutrientfoundinmanyfoodsandbeverages.
Manycarbohydratesoccurnaturallyinplantbasedfoods,suchasgrains.Innaturalform,carbohydratescanbethoughtofascomplexandfibroussuchasthecarbohydratesfoundin
Couldalowcarbdietgiveyouanedgeinlosingweight?Helpyoukeepweightoffpermanently?Here'swhatyouneedtoknowaboutthelowcarbdiet.
ByMayoClinicStaff
4/11/2015 Lowcarbdiet:Canithelpyouloseweight?MayoClinic
http://www.mayoclinic.org/healthylifestyle/weightloss/indepth/lowcarbdiet/art20045831?p=1 2/5
wholegrainsandlegumes,ortheycanbelesscomplexsuchasthosefoundinmilkandfruit.Commonsourcesofnaturallyoccurringcarbohydratesinclude:
GrainsFruitsVegetablesMilkNutsSeedsLegumes(beans,lentils,peas)
Foodmanufacturersalsoaddrefinedcarbohydratestoprocessedfoodsintheformofflourorsugar.Thesearegenerallyknownassimplecarbohydrates.Examplesoffoodsthatcontainsimplecarbohydratesarewhitebreadsandpasta,cookies,cake,candy,andsugarsweetenedsodasanddrinks.
Yourbodyusescarbohydratesasitsmainfuelsource.Sugarsandstarchesarebrokendownintosimplesugarsduringdigestion.They'rethenabsorbedintoyourbloodstream,wherethey'reknownasbloodsugar(glucose).Fibercontainingcarbohydratesresistdigestion,andalthoughtheyhavelesseffectonbloodsugar,complexcarbohydratesprovidebulkandserveotherbodyfunctionsbeyondfuel.
Risinglevelsofbloodsugartriggerthebodytoreleaseinsulin.Insulinhelpsglucoseenteryourbody'scells.Someglucoseisusedbyyourbodyforenergy,fuelingallofyouractivities,whetherit'sgoingforajogorsimplybreathing.Extraglucoseisusuallystoredinyourliver,musclesandothercellsforlateruseorisconvertedtofat.
Theideabehindthelowcarbdietisthatdecreasingcarbslowerinsulinlevels,whichcausesthebodytoburnstoredfatforenergyandultimatelyleadstoweightloss.
TypicalfoodsforalowcarbdietIngeneral,alowcarbdietfocusesonproteins,includingmeat,poultry,fishandeggs,andsomenonstarchyvegetables.Alowcarbdietgenerallyexcludesorlimitsmostgrains,legumes,fruits,breads,sweets,pastasandstarchyvegetables,andsometimesnutsandseeds.Somelowcarbdietplansallowsmallamountsofcertainfruits,vegetablesandwholegrains.
Adailylimitof60to130gramsofcarbohydratesistypicalwithalowcarbdiet.Theseamountsofcarbohydratesprovide240to520calories.
Somelowcarbdietsgreatlyrestrictcarbsduringtheinitialphaseofthedietandthengraduallyincreasethenumberofallowedcarbs.Verylowcarbdietsrestrictcarbohydrates
4/11/2015 Lowcarbdiet:Canithelpyouloseweight?MayoClinic
http://www.mayoclinic.org/healthylifestyle/weightloss/indepth/lowcarbdiet/art20045831?p=1 3/5
to60gramsorlessaday.
Incontrast,theDietaryGuidelinesforAmericansrecommendthatcarbohydratesmakeup45to65percentofyourtotaldailycalorieintake.Soifyouconsume2,000caloriesaday,youwouldneedtoeatbetween900and1,300caloriesadayfromcarbohydratesorbetween225and325gramsofcarbohydratesaday.
Weightloss
Mostpeoplecanloseweightondietplansthatrestrictcaloriesandwhatyoucaneatatleastintheshortterm.Andlowcarbdiets,especiallyverylowcarbdiets,mayleadtogreatershorttermweightlossthanlowfatdiets.
Butmoststudieshavefoundthatat12or24months,thebenefitsofalowcarbdietarenotverylarge.A2014reviewfoundthathigherprotein,lowcarbohydratedietsmayofferaslightadvantageintermsofweightlossandlossoffatmasscomparedtoanormalproteindiet.Atayear,thedifferencewasonlyaboutapound(about0.4kilograms),though,andthosewhohadthegreatestbenefitsstucktothedietlongterm.
Cuttingcaloriesandcarbsmaynotbetheonlyreasonfortheweightloss.Somestudiesshowthatyoumayshedsomeweightbecauseyoueatlessonlowcarbdietsbecausetheextraproteinandfatkeepyoufeelingfulllonger.
Otherhealthbenefits
Lowcarbdietsmayhelppreventorimproveserioushealthconditions,suchasmetabolicsyndrome,diabetes,highbloodpressureandcardiovasculardisease.Infact,almostanydietthathelpsyoushedexcessweightcanreduceorevenreverseriskfactorsforcardiovasculardiseaseanddiabetes.Mostweightlossdietsnotjustlowcarbdietsmayimprovebloodcholesterolorbloodsugarlevels,atleasttemporarily.
LowcarbdietsmayimproveHDLcholesterolandtriglyceridevaluesslightlymorethandomoderatecarbdiets.Thatmaynotonlybeduetohowmanycarbsyoueatbutalsothequalityofyourotherfoodchoices.Leanprotein(fish,poultry,legumes),healthyfats(monounsaturatedandpolyunsaturated)andunprocessedcarbssuchaswholegrains,legumes,vegetables,fruitsandlowfatdairyproductsaregenerallyhealthierchoices.
AreportfromtheAmericanHeartAssociation,theAmericanCollegeofCardiologyandheObesitySocietyconcludedthatthereisn'tenoughevidencetosaywhethermostlowcarbohydratedietsprovidehearthealthybenefits.
Ifyousuddenlyanddrasticallycutcarbs,youmayexperienceavarietyoftemporaryhealtheffects,including:
HeadacheBadbreath
4/11/2015 Lowcarbdiet:Canithelpyouloseweight?MayoClinic
http://www.mayoclinic.org/healthylifestyle/weightloss/indepth/lowcarbdiet/art20045831?p=1 4/5
WeaknessFatigueConstipationordiarrhea
Inaddition,somedietsrestrictcarbohydrateintakesomuchthatinthelongtermtheycanresultinvitaminormineraldeficiencies,boneloss,andgastrointestinaldisturbancesandmayincreaserisksforvariouschronicdiseases.
Severelyrestrictingcarbohydratestolessthan20gramsadaycanresultinaprocesscalledketosis.Ketosisoccurswhenyoudon'thaveenoughsugar(glucose)forenergy,soyourbodybreaksdownstoredfat,causingketonestobuildupinyourbody.Sideeffectsfromketosiscanincludenausea,headache,mentalandphysicalfatigue,andbadbreath.
It'snotclearwhatkindofpossiblelongtermhealthrisksalowcarbdietmayposebecausemostresearchstudieshavelastedlessthanayear.Somehealthexpertsbelievethatifyoueatlargeamountsoffatandproteinfromanimalsourcesyourriskofheartdiseaseorcertaincancersmayactuallyincrease.
References1. LiebmanM.Whenandwhycarbohydraterestrictioncanbeaviableoption.Nutrition.201430:748.
2. SacksF,etal.Comparisonofweightlossdietswithdifferentcompositionsoffat,protein,andcarbohydrates.NewEnglandJournalofMedicine.2009360:859.
3. BrayGA.Obesityinadults:Dietarytherapy.http://www.uptodate.com/home.AccessedJuly22,2014.
4. Weightlossandnutritionmyths.NationalInstituteofDiabetesandDigestiveandKidneyDiseases.http://win.niddk.nih.gov/publications/myths.htm.AccessedJuly22,2014.
5. LiuS,etal.Dietarycarbohydrates.http://www.uptodate.com/home.AccessedJuly22,2014.
6. Theprogram:Overview.AtkinsNutritionals.http://www.atkins.com/Program/Overview/HowandWhyAtkinsWork.aspx.AccessedJuly20,2014.
7. ColditzGA,etal.Healthydietinadults.http://www.uptodate.com/home.AccessedJuly22,2014.
8. EbbelingCB,etal.Effectsofdietarycompositiononenergyexpenditureduringweightlossmaintenance.JournaloftheAmericanMedicalAssociation.2012307:2627.
9. CliftonPM,etal.Longtermweightmaintenanceafteradvicetoconsumelowcarbohydrate,higherproteindietsAsystematicreviewandmetaanalysis.Nutrition,Metabolism&CardiovascularDiseases.201424:224.
10. JensenMD,etal.2013AHA/ACC/TOSGuidelineforthemanagementofoverweightandobesityinadults.JournaloftheAmericanCollegeofCardiology.201463:2985.
11. NelsonJK(expertopinion).MayoClinic,Rochester,Minn.Aug.6,2014.
4/11/2015 Lowcarbdiet:Canithelpyouloseweight?MayoClinic
http://www.mayoclinic.org/healthylifestyle/weightloss/indepth/lowcarbdiet/art20045831?p=1 5/5
Sept.20,2014
Originalarticle:http://www.mayoclinic.org/healthylifestyle/weightloss/indepth/lowcarbdiet/art20045831
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