Fat or low-carbohydrate diets.
Over the last three decades, numerous dietary plans have been introduced  to treat obesity or just to help people to reach a desirable physique. The majority of them are based on the very reasonable belief that the caloric intake must be less than the amount of calories burned because of the person's daily activity. However, not all dietary weight loss programs adhere to this simple mathematic principle. These are the so-called low-carbohydrate diets which are also referred to as chemical or fat diets. Atkins, South beach, Zone, High Protein, Stillman, Hollywood, Scarsdale and Ketogenic are the most known and very controversial low-carb diets. Although they are different programs, they have a fundamental similarity. They recommend very limited intake of carbohydrates or no consumption of them at all. On the other hand, unlimited eating of foods containing fats and proteins is allowed. Low-carb diets are based on the notion that low intake of carbohydrates, triggers less insulin secretion. This, in turn, promotes the use of stored fat for energy release which is necessary for bodily biochemical reactions and functions. Although this is true and the individual can lose weight rapidly, the benefit of low-carb diets is a quite controversial issue.
When the body does not have adequate amounts of carbohydrates to use for energy release, two thinks can happen. The first is the break down of proteins in favor of glucose production. The second is the use of fat as a prime source of energy. The products of this latest metabolic process are referred to as ketones and they include acetoacetic acid, beta-hydroxybutyric acid and acetone. This state is called ketosis and involves a characteristic acetone-like smelling breath, dehydration, headaches, nausea, fatigue, dizziness and occasional confusion. Ketosis is the aftermath of low-carb diets and although it may be annoying, it is not dangerous in healthy people. However, in patients with diabetes and especially the type 1 of the disease, ketosis, if not treated urgently, can threaten the individual's life. The medical term for such a situation is known as diabetic ketoacidosis. Thus, it is needless to say that diabetics should never try any fat diet plan for weight loss, particularly if the management of the disease is poor. Even people with good blood glucose level control, will still be exposed to the risk of ketoacidosis and apart from that, hypoglycemia is always a possibility.
Low-carbohydrate diets should be avoided, if the person experiences renal conditions, because such plans involve increased and perhaps excessive intake of protein. This, in turn, results in a lot of strain on the kidneys, in order the protein catabolism byproducts to be excreted in the urine. What is more, high-protein diet can lead to osteoporosis because of the caused calcium depletion and consequently, of bone tissue loss. Thus, calcium supplementation is needed, if low-carb diet is followed, especially in post menstrual females.
It has to be mentioned that major foundations are not in favor of low-carb diets. For instance, the American Dietetic Association, the American Medical Association and the U.S. Surgeon General strongly suggest a balanced diet, according to the food guide pyramid. The American Heart Association has expressed their concerns about the increased intake of saturated fat and cholesterol, during low-carbohydrate dietary courses. It is well acknowledged that the above fatty substances burden the cardiovascular system and can lead to serious conditions, such as arteriosclerosis, high blood pressure, angina, coronary heart disease and stroke. Moreover, the Institute of Medicine, the Food and Agriculture Organization and the World Health Organization recommend that 40%-75% of the energy required for bodily optimal function to be obtained from carbohydrates.
Quite often, low intake of dietary fiber accompanies low-carb diets and this can result in constipation, unless relevant fiber supplements are taken. In a long term, low fiber, vitamin B complex and ascorbic acid intake, combined with rich in saturated fat diet can elevate the risk for prostate and colorectal cancer.
Usually, low-carb diets are recommended to be performed in no longer than ten days courses. At that point the individual must discontinue the diet and start again after a few days, according to the relevant instructions. These brakes are necessary, in order to let the body to restore vitamins and minerals which are not taken in adequate amounts, during the diet and may have been diminished, since fruits are hardly allowed to be eaten. Despite of these brakes in between the courses, good supplementations of vitamin B complex and vitamin C is recommended, apart from calcium and fiber that have been mentioned already.
Advocates of low-carb diets claim that such methods are very efficient and they are ideal for a rapid weight loss. According to them, such diets are not necessarily characterized by high intake of saturated fat. Supporters may have a point, since poultry, turkey ham, lean meat, fish, seafood, reduced-fat cheese, olive oil and mushrooms are some examples of low saturated or unsaturated fat dietary options. What is more, peppers, spring onions, nuts and leafy vegetables, such as lettuces, cabbages, radishes and leeks can provide reasonable  amounts of dietary fiber and vitamins. After all, food supplementation is always available for people following low-carbohydrate diets.
On the other hand, opponents claim that this spectacular weight loss, at the early stage, is due to dehydration and muscle tissue loss and not due to fat burning. Thus, as soon as the individual looses ten pounds, for instance, reaches the desirable physique and stops the diet, the weight will be regained within a limited period of time, mainly because of the restored water levels and muscle volume. If the person starts another course of low-carb diet, there is no doubt there will be a significant weight lose again and when the diet is discontinued, the weight is most likely to be gained back. Such fluctuations are not beneficial for general health, though. Moreover, critics mention that proponents of low-carbohydrate diets are failing to address issues, such as the consequences of high protein intake and kidney excessive function.
In conclusion, low-carbohydrate diets are considerably safe, providing the person is healthy, the duration of the course is no longer than ten days, comprehensive supplementation is taken and the diet is not tried more often than once a year. It has to be mentioned that such diets promote a temporary result and the expectations must be set accordingly. For instance, a low-carbohydrate diet may help the individual to drop a dress or suit size and wear it on a special social occasion or to appear in a thinner physique by the beach, while being on holidays. Apart from that, nothing else can be expected, since the lost weight soon or later will be regained. In general, if there is no nutritional and medical reliable information provided and if there are no statistics to back the claims, no weight loss diet should be consider safe and efficient.
At the present time, a low-calorie dietary program along with regular physical activity or systematic exercise is still the golden rule for gradual weight loss and healthy weight management on a long term basis. |
