Some of the most trendy diets focus on cutting foods from your diet — many of them eliminate processed foods, sugar, dairy, and even prepared foods — but what happens when you cut out entire macronutrients?
Introducing the low-carb diet.
What is a low-carb diet?
of No or Zero Carbs The diet is exactly as the name suggests: no carbohydrates whatsoever.
This doesn’t just mean giving up bread and grain products. All plants contain some form of carbohydrates, so fruits, most vegetables, and plant-based foods are essentially eliminated from this diet. You can also eliminate beans, yogurt, and milk on a low-carb plan.
The majority of foods in the diet are animal products.
“It’s mostly fat and protein, so meat, seafood, poultry, eggs, cheese, butter, and oils,” says Katherine Basbaum, R.D., a registered dietitian at MyFitnessPal, “although some people on a no-carb diet also eat small amounts of non-starchy vegetables, like lettuce and spinach.”
No Carb vs. Low Carb: What’s the Difference?
There are already a lot of low-carb diets to choose from: Atkins, Ketogenic, Paleo, South Beach, etc. But the difference between low-carb and no-carb diets is right in the name.
A low carb diet still allows some carbs. The amount of carbs you can eat per day is significantly reduced, but you still allow some net carbs. Net Carbs It is calculated by subtracting fiber and sugar alcohols from the total carbohydrates. Fiber is also a carbohydrate, UCLA HealthHowever, they don’t affect blood sugar levels as much as regular carbohydrates.
variation Atkins DietThe net carbohydrate amount per day ranges from 20g to 100g. Ketogenic Diet Limit net carbs to less than 50g per day, or limit carbohydrates to less than 10% of the food you eat each day. Compare this to the no-carb diet goal of 0g net carbs. Carnivore DietThat’s a big difference.
Potential benefits
Although there have been reports of short-term weight loss while on a no-carb diet, Basbaum believes this is simply “a result ofamount of water.”
“Such dietary restrictions It’s not really sustainableThe important thing to remember is that a balanced diet – one that doesn’t eliminate or demonize entire nutrients (in this case, carbohydrates) – is truly The best way It ensures your body is getting all the nutrients and fiber it needs to function at optimal levels.”
Fun fact: Did you know that MyFitnessPal offers free access to content, including input from registered dietitians and nutritionists? Download the app today!
Disadvantage
Because these diets tend to be very high in fat, Basbaum finds it hard to believe they’re a sustainable long-term solution.
“Most of the fat you eat on a low-carb diet is likely to be saturated fat (the kind found in meat, cheese, and butter), so High levels of saturated fat in the diet raises “bad” LDL cholesterolFollowing this diet Increased risk of cardiovascular disease.“
Additionally, there aren’t many foods you can eat to compensate for the high fat intake on this diet. Energy levels, Healthy Digestion, Focus and Productivityand Physical Strength When your body is deprived of a healthy balance of carbohydrates, fats and protein, all of these can be compromised,” says Basbaum.
Is it worth it?
Says Basbaum: “I don’t recommend it.”
“There is no research to support long-term weight loss or health benefits,” she says, “and the potential negative health effects are outweighed by any unsustainable weight loss you may experience in the early stages of dieting.”
Just as there are ways to safely and sustainably lose weight over time, there are also ways to safely reduce your carbohydrate intake without eliminating entire macronutrients. Before starting a new diet, be sure to consult with your doctor to make sure it’s right for you.
Here’s one thing that can help: Start by tracking your food intake. My Fitness Pal. Set macro goals, find recipes, and feel confident with the nutritional information you need to succeed.
