One day they're in, the next day they're out again. Whether we're talking about Atkins or South Beach, low-carb diets are one kind of fad that never seems to die. But there are strategies for successful weight loss that will be more beneficial to your health in the long run.
Carbs be gone?
If you haven't tried a low-carb diet, you may not know that many of these programs restrict all kinds of carbohydrates, and not just the obvious ones, such as bread, rice, and pasta. For example, Atkins, perhaps the best-known low-carb diet around, also excludes most grains, beans, fruits, potatoes, and starchy vegetables, while allowing lots of beef, pork, chicken, eggs, and butter.
Low-carb diets work because when you consume low levels of carbohydrate, your body has to resort to burning stored carbohydrates (glycogen) in order to fuel itself. Then your body starts to burn stored fat, resulting in a process called ketosis. Ketosis is what happens when the body burns fat without carbohydrate, resulting in the buildup in the bloodstream of a by-product called ketones. Ketones suppress appetite but may also cause you to feel tired or nauseous.
In theory, low-carb diets sound like a great way to lose weight. One study found a low-fat, low-carb, high-protein diet to be as effective for weight loss as a low-fat, high-carb, low-protein diet. Both diets also lowered blood cholesterol and insulin, but the patients on the low-carb diet reported less hunger and more satisfaction.
It is important to note, however, that the diet in this study differed from the popular Atkins, which is high in fat. But another study which compared an Atkins-style diet to a low-calorie, low-fat, high-carbohydrate diet found that subjects on the Atkins-style plan initially lost more weight and had a greater increase in HDL or "good" cholesterol than those on the high-carb plan. After one year, however, weight loss for both groups was similar, and subjects on both diets were equally likely to drop out.
But while being able to eat all the steak, butter, and eggs you want and still lose weight may sound like a great plan, there is a downside: A diet that's rich in meat and high in fat can take a toll on your health.
One recent study, published in the Journal of the American Medical Association, suggested that eating lots of red meat over a prolonged period is associated with a higher risk of colorectal cancer. Because of the increased strain so much meat puts on your kidneys, low-carb diets can also increase your risk of kidney stones and may deplete your calcium levels, putting you at risk for osteoporosis.
And while the Atkins diet was shown to raise HDL levels in the short term, so far there is no research on how this diet - which is high in cholesterol-promoting saturated fat - affects heart health in the long term. As well, because this diet cuts out so many foods that provide vital nutrients - things like whole grains, fruits and veggies - it's important to think about the long-term effect this could have on your ability to fight other diseases.
The losing formula for your weight
Sure there's no magic bullet for easy weight loss. But the winning - er, losing - formula isn't as complicated as you may think.
Here are some strategies for successful weight loss
- Set a realistic goal. Weight loss is yet another example of slow and steady winning the race. Rather than trying to drop a size by tomorrow, set a goal of 1 to 2 pounds (no more than 1 kg) per week. Keep in mind that it takes a deficit of 3,500 calories to lose a pound - so to meet this goal, aim to cut 500 to 1,000 calories a day through a combination of diet and exercise.
- Talk to your doctor or a registered dietitian. They can help you set a realistic target weight and tailor a plan to your own likes, dislikes, and nutritional needs. They can also provide support, help you find strategies for dealing with setbacks and obstacles, and monitor your progress and health as you lose weight.
- Eat a balanced diet. Follow Canada's Food Guide to Healthy Eating and make sure to get a balance of whole grains, fruits, vegetables, lean meats, and lower-fat dairy products. Strive for variety to make sure that you get all the nutrients you need and you don't get bored with your diet.
- Work in a workout. Regular aerobic exercise burns calories, making it easier to meet your weight loss goal. Strength training can also help you lose weight by increasing your muscle mass - muscle tissue burns more calories than fat, even when you're at rest. And remember: Every bit counts. If you don't always have enough time for a full workout, you can burn calories by taking the stairs, not the elevator, and choosing a parking spot further away from the shopping mall doors.
- Take everything in moderation. If you cut the foods you love out of your diet altogether, you're only setting yourself up for an eventual binge. So enjoy a treat once in a while, but keep the serving size small. And if you fall off the wagon, remember: eating well is a lifestyle, so instead of giving up, just get back with the program as soon as possible.
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