Do Low Carbohydrate Diets Really Work?
The obesity epidemic continues to rise, and people have turned to numerous quick fixes to loose weight. This has contributed to the massive marketing outbreak of diet pills, weight loss supplements, gimmicky exercise equipment, and fad diets, most of which prey upon the desperation of overweight individuals. With the drastic increase in faulty health and fitness product sales, many Americans have wasted millions of dollars in attempts to loose weight, only to be disappointed by trickery and failure. It has been proven though, that a consistently healthy diet substantially contributes to ideal body weight. With its introduction, the low-carb diet craze gained a reputation of being a healthy way to eat, and the "secret" of weight loss. Americans stormed health food and grocery stores, stocking up on every low-carb diet product available, and some people were actually loosing weight! Over five years later, obesity is at its all time high in the United States. Weight problems are now contributing to some of the top causes of health-related deaths including heart disease, diabetes, and stroke. So, what happened? Many people gained the weight back, some even more. They had difficulty staying on the diet because they felt weak, shaky, and even disoriented at times. Some diets even fed the misconception that limiting ones carbohydrate intake gives him/her the privilege to eat excessive amounts of fat to compensate. These are not the characteristics of a healthy diet.
The good news is that the theories implemented in some of these fad diets do hold some legitimacy, and may actually help you loose weight. The concept of moderately limiting carbohydrates to loose fat has been implemented for years before its mainstream introduction. Bodybuilders, fitness competitors, and athletes use these techniques to obtain optimal weight and physique, but without sacrifice of lean tissue. Preserving muscle is one of the best ways to ensure an efficient metabolism, and a person who retains more lean tissue burns an immense amount of calories when compared to a less muscular individual. It is common for these lower carb plans to include an increased amount of protein to maintain muscle, yet an extreme limitation of essential carbohydrates forces the body to break down its own tissue for energy, including lean muscle tissue. A person may loose weight initially, but at the expense of ultimately lowering his/her actual metabolism due to muscular atrophy (muscle degradation). This is one of the main reasons people often notice more drastic weight gains after discontinuing the diet.
Unfortunately, carbohydrates have acquired a bad reputation over the past few years, and people are attempting deprive themselves of many important nutrients. Carbohydrates contain high amounts of B-vitamins, which the body requires for energy metabolism, protein utilization, and proper brain and neurological function. Complex carbs, namely whole grain, supply beneficial fiber which contribute to appetite satiety, optimal digestion, and may lower risk of heart disease and high cholesterol. All carbohydrates are not created equal though, and in order to successfully implement a low-carb diet, one must understand which types of carbs to eliminate, and which ones are beneficial. As these concepts are not always common knowledge, many feel unmotivated and discouraged while constantly tracking carbs and investigating nutritional content; but eating does not have to become an inconvenient chore. Some people have the misconception that changing their diets equates to the drastic restriction of many foods, and they assume everything must be done in excess from the beginning. This concept is derived from physiological ignorance and the desire for fast initial results. Requiring time to adjust to changes, our bodies do not react positively to dramatic dietary restrictions, and often retaliate to these extreme modifications with excessive hunger, lowered metabolism, and fatigue. Once we understand that a permanent "quick-fix" is a fictional concept, we can gradually implement moderate dietary changes that will lead to substantial, permanent results.
One's outlook on dietary changes has a great impact on successful weight loss. Overweight individuals feel as if they are in constant battle with their own bodies, often restricting themselves to the point of misery, with no results. You and your body are not at war. Inversely, you need to perceive your body as your partner in weight loss. It will respond accordingly to what does or doesn't work, as well as inform you when you might be restricting too much to quickly, because you will feel like you are starving. Neither you nor your body is affected positively in this state. Directly related is the concept of adherence, the probability of sustaining the dietary changes consistently. Subtle to moderate reductions in carbohydrates will be more practical to implement, reducing unnecessary hunger pangs and decreasing your chances of veering back to unhealthy eating habits.
These are some sensible dietary choices that can compliment a lowered carb diet for weight loss and optimal health:
High sugar foods should be avoided as much as possible. This doesn't mean that one must deprive themselves of one of life's sweet pleasures, but be reasonable. Eliminate, or at least replace sodas with diet sodas. Fresh, citrus foods are an excellent alternative for a sweet tooth. If desserts like cakes and pies are your vice, try eating them earlier in the day instead. This will give your body more time to burn some of the extra calories. Also high fructose corn syrup is a sweetener that can single handedly sabotage your diet. If it is one of the first ingredients on the nutrition label, it should be avoided as much as possible.
Switch from white bread and pasta to whole grain. Put simply, the grains used in white breads, cereals, and pasta have been structurally degraded for production quantity and texture. This process eliminates the majority of beneficial fiber, and greatly decreases other nutritional content. When reading the nutrition label on white flour products, notice that most of the essential B-vitamins have to be added back in. White bread and pastas also convert quickly into sugar by the body, causing unnecessary fluctuations in insulin levels that can lead to fat storage and energy drops. Whole grains offer sustained energy levels, and more fiber for reduced hunger and optimal digestion.
Simply put, don't skip breakfast. Although people know this concept from childhood, they still refuse to believe its importance. During the hours of sleep and caloric depravation, the body's metabolism slows down to conserve energy. The first meal of the day will stimulate digestion and induce metabolic increase. The earlier this meal is ingested, the sooner the body can start burning calories more efficiently. Unfortunately many are pressed for time in the morning, and an elaborate breakfast may be impractical. Although a complete breakfast is recommended, convenient, time-pressed alternatives can include: yogurt, fruit, granola bars, whole grain toast, or string cheese. Don't forget your daily vitamin.
Eat protein with every meal. Always include a protein source, whether eating a turkey breast or just a snack with a glass of skim milk This will help ensure your muscles are supplied adequate amounts of amino acids to maintain an optimal metabolism.
Limit fat intake. Fat contains twice the calorie content of carbs and protein per gram, and can add a tremendous amount of calories to one's diet in excess. Choose foods with more unsaturated fat than saturated fat. Many unsaturated fats contain beneficial omega fatty acids, which may aid in cholesterol and high blood pressure reduction, and over all health.