Low-carb diet fact sheet

You are overweight. Your dream is to lose weight. Losing weight could be extremely difficult. You can’t run or do some thing that you did before. At the end you decided to go on a diet. Is there some easy way to lose your weight, you are wondering. Your friend recommended you a low carb diet. ...

You are overweight. Your dream is to lose weight. Losing weight could be extremely difficult. You can%26rsquo;t run or do some thing that you did before. At the end you decided to go on a diet. Is there some easy way to lose your weight, you are wondering. Your friend recommended you a low carb diet. Before you decide to start low carb diet, read this article. You could seriously damage your health with inappropriate diet. When choosing a diet or weight-loss program, it's important to consider the risks with your doctor or nutritionist.

Low carb diets

The foods we eat supply our bodies with the energy and nutrients. You probably know that healthy diet includes carbohydrates, protein, fats, vitamins, minerals and water. Low-carb diets are diets in which you reduce carbohydrate and increase protein intake. Low carbs diets are very popular. Those diets may initially result in rapid weight loss, but they aren't a safe way to maintain weight loss. You can find low carb diet with different names such as Atkins, Protein Power, South Beach, Stillman, Sugar Busters and the Zone. Those diets are based on the theory that carbohydrates stimulate the production of insulin, which increases appetite and promotes weight gain. If you decrease intake of carbohydrates, you could have some serious side effects. Low carbohydrate diets for weight management are far from healthy. Some of side effects could include: ketosis, constipation or diarrhea, halitosis, headache, and general fatigue. With low carb diet you can increase your risk for heart disease and cancer, because increased fat intake and decreased intake of fiber.

Carbohydrates, protein and fats

Carbohydrates

Carbohydrates are needed to maintain normal body functions as well as proteins and fats. There are simple carbohydrates and complex carbohydrates. Simple carbohydrates are found in fruits and foods containing refined sugar (ice cream, cakes, jelly, candies...). When we eat food with simple carbohydrates, our body quickly converted them into glucose. You should know that your body needs also complex carbohydrates, such as whole wheat, fruits and vegetables, rye breads, wheat pasta, whole-grain cereals. They are needed sources of fiber, nutrients, and energy. In our bodies, carbohydrates are converted into glucose. Insulin plays an essential role in moving glucose into the cells to be converted into energy. When glucose levels in the blood rise, this stimulates the pancreas to release insulin into the bloodstream. Complex carbohydrates, during digestion, are first changed into simple sugars and then into glucose. Carbohydrates that aren't needed in the cells are stored in the liver and muscles as glycogen. If glycogen stores are full, excess carbohydrates become body fat.

The glycemic index (GI) index measures how quickly and how much carbohydrates raise blood sugar after they're eaten. Foods with a high GI quickly produce a high blood sugar, foods with a low GI produce a slower, lower change in blood sugar. Diets with a high GI include food with rafinided sugar, ice cream, cakes, jelly, candies... Diets containing lots of high GI are associated with an increased risk of diabetes and heart disease. Diets containing low GI foods may help control diabetes.

Protein

Protein is a complex combination of amino acids. Protein is component of muscles, bones, skin, hair, blood and other organs. They are needed for normal growth, tissue repair and the production of hormones and enzymes that regulate body functions. Proteins during digestion are slowly broken down into amino acids and carried by the blood to the body cells. Meat, fish, poultry, egg whites, dairy products, nuts and beans are source of proteins. If we eat more protein than we need, the excess is stored as body fat, which can later be converted into energy. If carbohydrate and fat stores cannot provide enough energy, proteins can also be converted into energy. But, that happens very rarely.

Fats

Fats provide energy. They are needed for absorption vitamins A, D, E and K. There are saturated, unsaturated fats and trans fats. Unsaturated fats are found in olive, herring and mackerel and peanut and canola oils. Saturated fats are found in animal products such as meat, seafood, egg yolks and dairy products, as well as coconut, palm and palm kernel oils. Trans fats are found in foods such as margarine and shortening, as well as products such as cookies, crackers, cake, donuts and other food.
Too much fat, increases the risk of heart disease and possibly some types of cancer. Saturated and trans fats could increase blood cholesterol levels, a major risk factor for heart disease. Replacing saturated and trans fats with unsaturated fats can help lower this risk. Some low-carb diets limit fats or focus on unsaturated fats. Others are more liberal with fat intake.

Carbohydrate, fats and proteins play important role in our body. If you reduce intake of carbohydrates, you may have some side effects.

Side effects of low carb diet

Following a low carb diet could cause serious health conditions. Replacement carbohydrates with proteins may result in overload on renal system. The kidneys can become overworked and that a related change in blood acidity can lead to bone loss. Diets that contain large amounts of protein may also increase the risk of osteoporosis. The digestion of protein requires calcium. If you don't eat enough calcium and you eat large amounts of protein, the calcium is taken from your bones. This is important for postmenopausal women and others who already have an increased risk of osteoporosis.
Low carb diet could cause long-term effects of ketosis on the kidneys. Ketones are filtered out of blood by the kidneys. The low carb diet may contribute to decreased kidney function in later years. Low-carb diets that contain large amounts of fat may increase the risk of heart disease and colon cancer. But, some studies have shown actual improvement in blood cholesterol and triglyceride levels. The long-term effects are unknown. With low carb diet you have also increased of arthritis. High consumption of saturated fat and cholesterol will increase the risk of heart disease. If you are on low carb diet you may have lack of some nutrients especially those from fruits, vegetables and whole grains. A lack of dietary fiber can cause constipation. When ketosis occurs, it can cause fatigue, bad breath and nausea. Maybe you%26rsquo;re considering a low-carb diet for weight loss even you read about side effects. You should remember to count your calories and make sure you get enough nutrients. Low-carb diets are not recommended for anyone, but they are not recommended especially for children, pregnant women or people who have kidney or liver disease.

Some good tips for you

If you want to lose weight, see your doctor first. You should check your general health. Ask your doctor to recommend you a good nutritionist. Nutritionist could make you an individual meal plan. This is the healthiest way to lose your weight. If you follow healthy diet plan, after some time you will see significant progress. You should also exercise. You should eat plenty of fruits and vegetables, whole-wheat grains and lean meats, such as chicken and fish. You shouldn%26rsquo;t lose more than an average of 2 pounds per week. Low %26ndash; carb diet isn%26rsquo;t a healthy way to lose your weight.