What You Need to Know Before Starting a Low Carb Diet

In the last 12 months or so, low carbohydrate diets have captured the hearts and weight loss hopes of the American public. And why not? These diets promise quick weight loss and the ability to keep eating fatty foods. If you love your steak and eggs, this seems like the ultimate diet. However, before signing up, the low carb diet bears a review. Is it really the right diet for you?

The premise of the Atkins or any low carbohydrate diet is that carbohydrates are the source of all our weight loss woes. There is some real substance to the argument in that we Americans have been eating excessive amounts of refined carbohydrates which have caused many of us to become insulin resistant as the body continues to wage war against repeated blood sugar spikes brought on by our poor eating habits.

The Atkins diet and other very low carbohydrate diets take your body out of a sugar burning state by practically eliminating all carbs for an induction period that can last two weeks or more. The body will continue to burn sugar as it primary energy source until it essentially runs dry and then converts to burning fat. During the conversion, the dieter can feel tired, irritable, have headaches or get dizzy. Once you get past this incredibly tough period, you are allowed to eat a few carbs, but generally not more than 60 grams a day. That's like eating one bagel a day and then stopping. This is a difficult road to follow for a liftetime.

In fact, a recent study showed that most adults who start a low carbohydrate diet quit the diet within a year. Admittedly, there is great progress by Atkins and other food manufacturers to dramatically reduce the amount of effective carbs in some food offerings that could be classified as comfort foods (e.g., muffins, brownies, yogurt and more). This helps but you cannot have much if you want to stay within the diet guidelines.

In addition to the loss of almost all traditional comfort foods, by cutting out carbohydrates, the diet is also cutting out a lot of foods that are good for us. Fruits and vegetables have fiber, vitamins and phytonutrients that help keep us healthy. Limiting fiber while consuming a lot of saturated fat, is not the most heart healthy diet.

The low carb diet does take a person out of a primary sugar burning state into a fat burning state. However, some literature makes it sound as though you cannot burn fat any other way. The fact is that we are all burning some fat, we may just be adding more fat faster than we burn it. Modifying the diet to eliminate refined carbohydrates and focusing on high quality protein and good fats will gradually train the body to burn more fat and less sugar.

To their credit, the Atkins group have refined their diet guidelines from their original 'eat all the fat you want' stance to 'eat moderate amounts of good fats'. This is not only a heart healthy step forward but is also likely to help your weight loss efforts as essential fatty acids (the good fats) can help you actually burn more fat. However, when you consider that carbs are already limited on this diet, I'm not sure what you eat except grilled chicken breast, fat free cottage cheese and egg-white omelets. This effectively transforms the diet into a high-protein, low-calorie diet which, if it becomes low calorie, will induce the body to lower its metabolism.

But the one thing you need to know about why the Atkins diet brings about significant weight loss in the first week is that it sends the body into ketosis. Without getting technical, this is a body imbalance that causes your body to flush out toxins (ketones) through your urine like crazy! What you are losing then is primarily water ? not fat. Over the long term, restricting carbohydrate consumption to the levels recommended in Atkins and other similar diets is that they overlook the fact that your body needs carbohydrates to utilize the protein you consume. Thus, just like the low calorie diet, this diet cannot help you increase or even maintain muscle mass if carbohydrates are not consumed at a higher level than they recommend.

Finally, if you go off of the low carb diet, your body will immediately stop burning fat as it's primary fuel source. Adding carbs back into the diet will usually cause weight gain as the water weight loss comes back within days.

If you are committed to fat loss success, then you cannot overlook the body's need for sufficient calorie levels to prevent the body from lowering its metabolism. You also need sufficient protein that the body can utilize to have a shapely figure (this goes for guys and gals), youthful skin and great hair. Keep the fruits and vegetables, permit yourself a serving or two of a whole grain bread or pasta, focus on high quality proteins and good fats, get calcium from low fat dairy products such as yogurt and your body will respond with a slow, steady and healthy weight loss.

Here's to your health as well as your weight loss success!

About The Author

After four years of a near twenty-year Finance career as VP Finance at a global software company, I wanted a fresh challenge. I re-focused my career to pursue my long term personal interest, Health and Fitness, and founded Accelerate Nutrition, Inc. of which I am President. Our website, http://www.accelerate-weight-loss.com is focused at increasing health awareness on diet and fitness issues.

nancy@acccelerate-weight-loss.com

In The News:


pen paper and inkwell


cat break through


Atkins Diet Ongoing Weight Loss (OWL) Carbohydrate Ladder

The Atkins low-carb diet consists of four phases: Induction, Ongoing... Read More

Weight Control For Webmasters

Are you gaining weight sitting in front of the computer?... Read More

Lose Fat by Choosing The Best Weight Loss Plan For You

Are you sick of the hype? Wondering what diet products... Read More

Heel Pain and Obesity: The Chicken or the Egg?

A new survey has found that heel pain caused by... Read More

Diet Tactics You Must Know To Lose Fat?

This article is about making long-term changes in the foods... Read More

3 Simple Weight Loss Tips from the Pros

Tip 1) DRINK A GLASS OF WATER AFTER EACH SNACKThis... Read More

Diet Plans for a Low Carb Diet

One of the most popular diets is the low carb... Read More

Top 10 Questions and Answers on Atkins Diet

1. What is Atkins Diet? Dr. Atkins diet, first introduced... Read More

How to Burn Pure Fat and Lose Weight More Quickly

If you're trying lose weight, maintain your weight, or sculpt... Read More

Weight Loss NOW or Else!

If you knew when you were going to die, would... Read More

8 Ways to Rev up Your Metabolism

Yes it's true- and so unfair. As we get older... Read More

Go for Scientific Weight Loss

Considering the US Center for Disease Control's advice is a... Read More

Milk: The Weight Loss Drug

Lose Weight - Grab A GlassIn childhood, we heard it:... Read More

Tracking the Elusive Calorie - Weight Loss Tips

Why Making Small Changes in Your Eating Habits Adds up... Read More

Learn The Basics Of Weight Loss

Have you been surfing the web trying to find a... Read More

Weight Loss Advice ? What Makes a GREAT Personal Trainer?

If you are trying to lose weight you may find... Read More

Do You Want To Lose Weight Without Going Crazy?

Here's what to do if you want to wear that... Read More

Making the Food Pyramid Work After Weight Loss Surgery

A "normal-tummy" looks at the food pyramid from the bottom... Read More

The Psychology of Weight Loss: Part 4 ? The Power of Praise!

Your success in sticking with an exercise and weight loss... Read More

The Truth About Weight Loss: The 6 Biggest Myths About Dieting!

All of our behavior results from the thoughts that preceded... Read More

Are Fiber Supplements Fat Burning Food?

If you're taking a fiber supplement or eating a high... Read More

Simple Weight Loss Plan

The math is pretty simple. One pound of fat equals... Read More

The Importance of Vitamins when Dieting

In our quest to get that "perfect" body, we actually... Read More

The One and Only Way to Lose Weight

There is only one way to lose weightThere really is... Read More

Food Cravings: Use EFT to Learn Patience

Food Cravings: How to Practice PatienceDuring holidays and parties you... Read More

Close Kept Secrets to Weight Loss Lesson #3

Whew! So how did you do on that last lesson?... Read More

Weight Loss Surgery May Add Years to Life

Stomach-Stapling Surgery ------------ There's no doubt that stomach-stapling surgery leads... Read More

Dieting Effects ? Alcohol

Dieting presents many complications if you are not fully committed... Read More

3 Ways Going with the Flow Will Make You Fat - And What To Do About It!

Wanna know the truth? If you're going to... Read More

The Psychology of Weight Loss: Part 2 ? How are You Motivated?

New Years Resolutions do not work because you are really... Read More

Diet and Exercise Evolution: Adaptation (part II) -- Examples and Practical Advice

Understanding the theory of adaptation (see previous article, Adaptation I)... Read More

Weight Loss the Easy Way!

With weight loss comes a lot of dedication and change... Read More

Motivation: Keeping the Fire Going in Your Fat Loss Plan

Motivation is a factor often overlooked when it comes to... Read More