Low carb diets are all the rage these days. Celebrities by the dozen are endorsing the diet, and every fifth diet article floating around the internet is all about why you should try a low carb diet.
But is it really the smart way to go? Is it the diet that will work for you? Read on to find out everything you need to know about a low carb diet for weight loss…
Why a Low Carb Diet Works for Weight Loss
Your body has two sources of energy: carbs and fat.
Carbs are the easiest to burn, so your body uses the carbs you eat first. Once it runs out of carbs, it turns to fats–a slower-acting form of energy. Fat contains more energy than carbs, so you get more energy from less food.
On a low-carb diet, you are basically eliminating that “other” source of energy. You are consuming almost no carbs (less than 30 grams for weight loss, less than 60 grams for diabetes control), so your body has to burn fat in order to produce energy.
The more fat you burn–both from the food you eat and the fat you have stored in your body, the more weight you lose!
The Problem with Low Carb Diets
Problem is, fat is harder to burn, which means it takes your body longer to produce energy from the food you eat. This may force your body to find energy from the cells it has already stored–both fat cells (the good stuff you want to burn) and muscle cells (bad!). The more muscle cells your body burns, the less lean body mass there is to burn fat. The LAST thing you want is for your body to use up muscle tissue!
To make things worse, you’re eating a LOT of fat in a high-protein, low carb diet. You can’t avoid fats on this diet, as you need them for energy. Your risk of heart disease may very well increase, thanks to the fact that you’re consuming more cholesterol-forming foods.
You’ll notice a few side effects of a low-carb diet after a week or so. You may end up with a headache, bad breath, constant fatigue, and nausea. This is the result of the internal fat burning, which releases a byproduct known as ketones. Carbs are also necessary for concentration and focus, so you may struggle with memory issues, studying problems, and even difficulty staying awake at night.
How to Rock a Low Carb Diet
The best way to lose weight on a low-carb diet is to do it for a few months at a time–usually two or three. It’s tough to get started on the diet, but a couple of weeks into it, you’ll notice most of the side effects have worn off. Keep up with the diet for up to three months, then switch back to a healthy, balanced diet.
Whatever you do, you MUST add exercise into the mix, particularly strength training. Exercise stops your body from using muscle tissue as energy, and weightlifting helps your muscles to grow. Considering that you’re eating meals that are high in protein, you’ll find it’s much easier to pack on the muscle if you lift weights while on the low-carb diet!
