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Do Low Carb Diets Work?
Weight Reduction |
Carbs in Food |
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Information About Carbs | Carbohydrates Guide | Low Carb Diets |
Do Low Carb Diets Work?Low
Glycemic Index Pyramid - Weight
Loss Health Trials Yes. Low carb diets do help you to lose weight. They also improve blood-glucose management and have been shown to improve insulin sensitivity. Weight Loss Feel-Good Factor - Who Cares if it's Water!Low carb diets produce fast weight loss, no question. Okay, most of this weight reduction - in the early stages of the diet, at least - is water weight loss. But for many obese people the nature of the weight loss is irrelevant. They are eating many of the foods they enjoy and they're losing weight - serendipity! Sugar Cravings Detox and Better Blood Glucose ControlAnother consequence of low carb diets is that they help dieters to wean themselves off popular high-carb junk foods with a high-glycemic value. This "carb-detox" typically leads to better blood-glucose control, lowered hunger, improved appetite and fewer cravings. Consequences of Different Types of Low Carb Diets"Almost-No-Carb" DietsNot all low carb diets are the same. There are several different types of low carb weight loss plans, depending on their permitted carb content. Dr Atkins New Diet Revolution is one of the most restrictive low carb diets, permitting only 20g of carbs in its induction phase. It is a ketogenic diet that literally forces the body to turn to body fat for energy. Many dieters thrive on the Atkins diet, but some don't - witness the number of people who have "done Atkins" but who remain overweight. They find it difficult to continue eating high levels of protein and start to crave carbohydrates. Also, the long-term health consequences of very-low-carb diets, like Atkins, are (as yet) unclear. "Low-Glycemic-Index-Carb" DietsBy contrast, the South Beach diet is more moderate than Atkins' diet program. The South Beach Diet focuses on types of carbs (and fats) rather than simply carb-intake. True, most carbs are still off-limits, at least to begin with, and (like Atkins diet) it's still ketogenic, but the emphasis of this form of low carb diet regimen is on quality of carbs, rather than quantity. This type of low carb diet helps to develop better long term eating habits, and is less dependent than the Atkins diet method on the use of nutritional supplements. Low Carb Diet Compliance IssuesAs stated, many dieters thrive on low carb diets, but long-term diet compliance (as well as nutrition) remains the low-carb Achilles Heel. For dieters with families, for dieters who are vegetarian, or who don't enjoy eating high levels of protein, for dieters with high blood-fats, or who are under stress or otherwise at risk from lack of nutrition, a low carb diet may not be an easy or healthy type of dietary regimen to maintain over a long period. Furthermore, recent clinical comparisons of low-carb versus low-fat diets demonstrate a minimal difference in weight loss over a period of 12 months. Maintaining Weight Loss - Low Carb Diets Not FavoredMore evidence is still emerging about the effects of low carb eating on long term weight loss and/or weight maintenance. This will undoubtedly affect consumer-preferences. At present, however, information from the ongoing National Weight Control Registry Survey, which is tracking over 3000 people who have lost an average of 65 pounds and kept if off for an average of 6 years, shows that average fat intake of these participants is a little over 20 percent of their total caloric intake, and fruit-and-vegetable consumption is high. Less than 1 percent of the 3000 use a high protein/low carb diet. Commitment to Lose Weight Needed Whatever the DietWhether your weight loss diet is low-carb, low-fat, or plain vanilla low-calorie, unless you are committed to long-term changes in eating and physical exercise habits, any weight you lose is likely to reappear. Studies show that long-term calorie control combined with a long-term commitment to physical exercise is the only way to maintain a healthy weight. |
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Carbs-Information.com provides general information about different types of carbohydrate, like monosaccharides, disaccharides, oligosaccharides, polysaccharides, as well as nutritional value of carbohydrates, carb-content of foods, plus details of GI values of all food groups, plus advice about diabetes, impaired glucose tolerance and insulin resistance. But no information is intended as a substitute for medical advice. Copyright 2003-2021. |