The low-carb diet craze may have started years ago, but many still use it to lose and manage their weight. An article from the Mayo Clinic provides the ins and outs of the diet, as well as the potential risks.
The simple definition of a low-carb diet is an eating plan that limits carbohydrate intake, usually emphasizing protein and fat. Types of low-carb diets restrict certain types of carbohydrate more than others. The Atkins diet and the Zone diet are examples of low-carb plans.
Carbohydrates are found in grains, dairy products, fruits, vegetables, legumes and sweets (sugar is a carbohydrate). The article noted during digestion, the body converts carbohydrates into sugar to use as an energy source. As blood sugar level rises, so does insulin level. The Mayo Clinic states the theory behind the low-carb diet is that insulin prevents fat breakdown in the body. Thus, reducing or eliminating carbohydrates lowers insulin levels, which causes the body to burn stored fat for energy. However, they note, research suggests weight loss from a low-carb diet probably isn't related to blood sugar or insulin levels.
A typical low-carb diet menu focuses on meat, poultry, fish, eggs and some nonstarchy vegetables, and does not include most grains, beans, fruits, breads, sweets, pastas and starchy vegetables. Some low-carb diet plans allow fruits, vegetables and whole grains. A daily limit of 50 to 150 grams of carbohydrates is typical, according to the Mayo Clinic.
They said a low-carb diet is likely to promote weight loss due to loss of water weight, increased satiety and a reduction of calories.
The diet does pose risks, according to the article. These include: a potential to be high in saturated fat and cholesterol, which can lead to heart disease and some types of cancer; lack of fiber, which can lead to constipation and gastrointestinal (GI) problems; and Ketosis, a condition caused by incomplete fat breakdown, which can cause weakness, nausea, dehydration, dizziness and irritability.
The article concluded by saying the healthiest diet is based on fruits, vegetables, whole grains and lean sources of protein — not rigid lists of "good" and "bad" foods.