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Reasons to consume a low carbohydrate diet
Low carbohydrate diets have several benefits over other systems, such as calories controlled diets. These are the main advantages of a low carb approach to eating.
- High carbohydrate diets lead to reduction of fat burning, and therefore weight gain.
- High carbohydrate diets cause blood sugar spikes and dips, resulting in hunger pangs, binge eating, and weight gain.
- High carbohydrate diets require less metabolic energy, and therefore more weight gain.
- Very Low carbohydrate diets increase lipolysis, and burn fat.
- Fat requires more metabolic energy, therefore less energy is converted back into fat.
- Low carbohydrate diets control insulin levels, and reduce blood sugar imbalances, and control appetite. You feel less hungry.
- It is not natural to eat as much sugar as we do.
- Fats and proteins are natural foods, and eaten with green salads, actually help to prevent weight gain.
A Note About Popular Diet Systems
It is important to make clear that with most popular diet systems, there is much more to them that is commonly known. For example, few people realise that the Atkins Nutritional Approach consists of four stages; Induction, Ongoing Weight Loss, Pre-Maintenance, and Maintenance. It is only during the induction stage that carbohydrates are severely restricted. This is to ensure that you move from a sugar burning metabolism to a fat burning one. After some weight is lost, but not before the target weight is reached, you move into “ongoing weight loss”, where more carbohydrate foods can be consumed. The idea is to find a balance, so that you consume maximum carbs while still losing weight. Consumption of healthy salads is highly recommended under Atkins, and this means that many people actually eat healthier than normal! Also, Exercise is a fundamental part of the Atkins approach. Atkins always used to say that “Exercise is not an Option”, simply meaning that it is compulsory if you wish to maintain a healthy weight, and good general health, in the long-term. The Motley Health Fitness and Weight Loss Plan actually puts exercise first, before diet even begins.
Why Does It Not Work For Some People?
Those that speak out against the low carbohydrate diets will often cite examples of where the diet did not work. There are several reasons why the diet may not lead to desired weight loss:
- The dieter cheated – they consumed something not on the list of allowed foods. Under the Atkins diet, there is a list of foods which can be eaten during induction. Everything not on the list is not allowed. But many people still drink fruit juice, carrots, processed meats, offal, caffeine, beer etc. All of these can lead to insulin responses, preventing weight loss
- Medication. There are many medications which unfortunately prevent weight loss. Many female contraceptives hinder weight loss. In fact, anything that results in hormonal changes can prevent weight loss. Women really do have a tougher time losing weight than men. They also have less muscle, and muscle demands more energy.
- Some people give up too soon. In most people, carbohydrates will be depleted within two days, but some people may take a little longer. And these are likely to be frustrated with zero results, and grab a sandwich, or smoothie, and then go back to the diet. But each time this occurs, they are setting themselves back by another two days.
- Some people ignore the advice to exercise. Exercise is essential, even it is just walking for 20 minutes a day. People that are very overweight find it hard to exercise, but those that are very overweight can lose weight very quickly once lipolysis starts, and even gentle to moderate walking will lead to fast results.
Final Thoughts
Why the emphasis on Atkins? Firstly, Dr. Atkins was the first to popularise the low-carb diet. He developed this nutritional approach after studying both cardiology and internal medicine (i.e. digestion etc.), and after seeing many patients overweight. He was aware of studies carried out in the 1960’s that showed that high protein diets aided weight loss, and he prescribed these diets to his overweight patients. Many of his patients had tried and failed on low-fat diets, and had dangerously high cholesterol levels. For almost of all of his patients, the high protein approach led to not only weight loss, but a reduction in bad cholesterol, increase in good cholesterol, and reduction in other factors that have been shown to increase heart disease, stroke and cancer risk. So, in short, there are decades of empirical evidence that show that low carbohydrate diets work, and are good for you.
Finally, please ensure that you seek medical advice from a professional if you plan a low carbohydrate diet. For people on medication a low carbohydrate diet may not be advisable. If you are already suffering from diabetes, then it is also not advisable. Speak to your GP / doctor / health advisor first.
There are many resources and tools available to help you lose weight with a low carbohydrate diet. Dr. Atkins recommended using a Weight Loss and Food Diary. Nutritional databases are invaluable tools also for determining the nutritional values of your food – luckily we have one of these too – Motley Health Food Nutrition Database. Other tools include “carb counters” and “ketone strips” for calculating carbohydrates consumed and for checking that fatty tissue is being broken down and expelled.
To gain a great understanding of low-fat diets, then we recommend Dr. Atkins New Diet Revolution
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