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With all the different diets on the market today it's no wonder most people
are confused at what works. Low carbohydrate diets are gaining popularity as they
produce fast results in overall weight loss. However, are low carbohydrate
diets really effective at keeping the weight off in the long run?
Low Carb
Diets - The Basics.
Each gram of glycogen in the muscles holds 3
grams of water. If and when you deplete glycogen, you lose water. Muscles
consist of approx. 70% water while fat consist of approx. 15% water. What I
am saying is that when you deplete your carbohydrate intake by going on a low carb diet most of the weight loss comes from water the first 1-2 weeks.
That simple!
What happens after 2 weeks or so depends on
how and what you eat. Low carb diets can be effective if they are carefully
tailored. If you simply cut out all the carbs in your diet you could be
setting yourself up for trouble in the long run.
The first problem that occurs with
a low carbohydrate
diet is a condition known as ketosis. When this occurs it forces your body
to take from dietary protein and fat to supply glucose for energy which in a sense is
not an easy task for the body to perform. Glycogen from carbohydrates on the
other hand is easily converted to glucose. When you deplete glycogen stores
in the muscles your body turns elsewhere for fuel. Low carb diets will force
your body to burn either protein or fat as it's next source of energy. If
the low carbohydrate diet is not followed properly then muscle tissue can be
lost. When this occurs your basal metabolic rate will decrease and your body
will begin to shut itself down to compensate for the lost tissue. In other
words your body will burn less calories which will result in less energy and
a possible stop in weight loss. Most low carb diets will start out
with good weight loss and then the weight loss will taper off over a 3-6
week period depending on how much fat is on the individual. Carefully
tailored low carbohydrate diets can be beneficial IF the individual has a
considerable amount of body fat in relation to their total body weight. For example, if
you weigh 200 pounds and 40% of your weight consist of body fat then a
carefully tailored low carb diet can be very beneficial. If you weigh 140
pounds and 15% of your weight consist of body fat then low carb diets may
not be as beneficial for you.
Most low carb diets recommend an enormous
amount of protein and/or fat be added to the diet. This in the long run can
really hurt you if you are not seeking professional guidance under such a
plan. Increased protein in conjunction with the low carb diet can definitely
overwork the kidneys. What it all comes down to is most low carbohydrate
diets can help you or hurt you depending on your current physical condition
and how the diet is tailored for you.
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choose a diet that has been proven to work.
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