Are Low Carb Diets Healthy?
Weight Loss Health Trials of Low Carb Diets - Trial 1 - Trial 2 - Trial 3 - Trial 4 - Trial 5 - Health Effects
Summary
Some health experts are a little surprised that low-carb diets - which critics forecast would raise cholesterol levels, due to their higher fat content - have so far performed reasonably well in weight loss trials. Even so, most dietitians are adopting a "wait-and-see" approach to low carb diets, until more health data emerges from larger clinical weight loss studies. Furthermore, official dietary advice from cancer organizations remains consistent with the more orthodox lower-fat approach to dieting. Whether a low-carb diet proves more beneficial or a greater risk for cancer, remains to be seen.
A Balanced Diet is a Healthy Diet
Are low carb weight loss plans healthy? It depends on how carb-restrictive it is. Because a healthy diet is basically a balanced diet. So for example, if your low carb diet stops you from eating plenty of fruits and vegetables, chances are you're going to need supplements in order to get sufficient nutrition. And any diet - low-carb or low-fat - which requires you to eat supplements is unlikely to promote long term healthy eating habits.
Short-Term Side Effects of Low Carb
Diets
With Daily Carb Intake of 20-30g
According to nutritionists, some of the short-term side effects of a low carb diet (with a recommended daily carb intake of 20-30 grams) include:
Weight Loss
Loss of fluid, caused by burning off stored carbs containing water, leads
directly to short-term weight loss. Typically, this levels off after 8-12
weeks. When normal intake of carbs resumes, the weight is usually regained.
Constipation
A daily carb intake of 20-30g will not permit sufficient fiber from fruits,
grains or vegetables. Result? Constipation is a frequent side-effect of
low carb dieting.
Dehydration and Dizziness
Excessive fluid loss in the early stage of a low carb diet regime can
cause low blood pressure resulting in dizziness and fainting.
Ketosis
When you change from metabolizing carbs to metabolizing fat, as your main
source of energy, you start producing ketones which are traceable in your
urine. This process of ketosis is perfectly natural, although some diet
experts point out that it is not normal to be in ketosis for a prolonged
period. In any event, it may result in lack of concentration and light-headedness.
Bad Breath (Halitosis)
A common side-effect of low carb diets is bad breath, caused by excessive
ketones in the body.
Carbohydrates, Blood Glucose and Diet Health
For information about carb related diet and health issues, see resources below.
