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Healthy Lifestyle Weight loss A lowcarb diet limits carbohydrates — such as those found in grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat. Many types of lowcarb diets exist. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat. A lowcarb diet is generally used for losing weight. Some lowcarb diets may have health benefits beyond weight loss, such as reducing risk factors associated with diabetes and metabolic syndrome. Why you might follow a lowcarb diet You might choose to follow a lowcarb diet because you: Want a diet that restricts certain carbs to help you lose weight Want to change your overall eating habits Enjoy the types and amounts of foods featured in lowcarb diets Check with your doctor or health care provider before starting any weightloss diet, especially if you have any health conditions, such as diabetes or heart disease. As the name says, a lowcarb diet restricts the type and amount of carbohydrates you eat. Carbohydrates are a type of calorieproviding macronutrient found in many foods and beverages. Many carbohydrates occur naturally in plantbased foods, such as grains. In natural form, carbohydrates can be thought of as complex and fibrous such as the carbohydrates found in Could a lowcarb diet give you an edge in losing weight? Help you keep weight off permanently? Here's what you need to know about the lowcarb diet. By Mayo Clinic Staff

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  • 4/11/2015 Lowcarbdiet:Canithelpyouloseweight?MayoClinic

    http://www.mayoclinic.org/healthylifestyle/weightloss/indepth/lowcarbdiet/art20045831?p=1 1/5

    HealthyLifestyle

    Weightloss

    Alowcarbdietlimitscarbohydratessuchasthosefoundingrains,starchyvegetablesandfruitandemphasizesfoodshighinproteinandfat.Manytypesoflowcarbdietsexist.Eachdiethasvaryingrestrictionsonthetypesandamountsofcarbohydratesyoucaneat.

    Alowcarbdietisgenerallyusedforlosingweight.Somelowcarbdietsmayhavehealthbenefitsbeyondweightloss,suchasreducingriskfactorsassociatedwithdiabetesandmetabolicsyndrome.

    WhyyoumightfollowalowcarbdietYoumightchoosetofollowalowcarbdietbecauseyou:

    WantadietthatrestrictscertaincarbstohelpyouloseweightWanttochangeyouroveralleatinghabitsEnjoythetypesandamountsoffoodsfeaturedinlowcarbdiets

    Checkwithyourdoctororhealthcareproviderbeforestartinganyweightlossdiet,especiallyifyouhaveanyhealthconditions,suchasdiabetesorheartdisease.

    Asthenamesays,alowcarbdietrestrictsthetypeandamountofcarbohydratesyoueat.Carbohydratesareatypeofcalorieprovidingmacronutrientfoundinmanyfoodsandbeverages.

    Manycarbohydratesoccurnaturallyinplantbasedfoods,suchasgrains.Innaturalform,carbohydratescanbethoughtofascomplexandfibroussuchasthecarbohydratesfoundin

    Couldalowcarbdietgiveyouanedgeinlosingweight?Helpyoukeepweightoffpermanently?Here'swhatyouneedtoknowaboutthelowcarbdiet.

    ByMayoClinicStaff

  • 4/11/2015 Lowcarbdiet:Canithelpyouloseweight?MayoClinic

    http://www.mayoclinic.org/healthylifestyle/weightloss/indepth/lowcarbdiet/art20045831?p=1 2/5

    wholegrainsandlegumes,ortheycanbelesscomplexsuchasthosefoundinmilkandfruit.Commonsourcesofnaturallyoccurringcarbohydratesinclude:

    GrainsFruitsVegetablesMilkNutsSeedsLegumes(beans,lentils,peas)

    Foodmanufacturersalsoaddrefinedcarbohydratestoprocessedfoodsintheformofflourorsugar.Thesearegenerallyknownassimplecarbohydrates.Examplesoffoodsthatcontainsimplecarbohydratesarewhitebreadsandpasta,cookies,cake,candy,andsugarsweetenedsodasanddrinks.

    Yourbodyusescarbohydratesasitsmainfuelsource.Sugarsandstarchesarebrokendownintosimplesugarsduringdigestion.They'rethenabsorbedintoyourbloodstream,wherethey'reknownasbloodsugar(glucose).Fibercontainingcarbohydratesresistdigestion,andalthoughtheyhavelesseffectonbloodsugar,complexcarbohydratesprovidebulkandserveotherbodyfunctionsbeyondfuel.

    Risinglevelsofbloodsugartriggerthebodytoreleaseinsulin.Insulinhelpsglucoseenteryourbody'scells.Someglucoseisusedbyyourbodyforenergy,fuelingallofyouractivities,whetherit'sgoingforajogorsimplybreathing.Extraglucoseisusuallystoredinyourliver,musclesandothercellsforlateruseorisconvertedtofat.

    Theideabehindthelowcarbdietisthatdecreasingcarbslowerinsulinlevels,whichcausesthebodytoburnstoredfatforenergyandultimatelyleadstoweightloss.

    TypicalfoodsforalowcarbdietIngeneral,alowcarbdietfocusesonproteins,includingmeat,poultry,fishandeggs,andsomenonstarchyvegetables.Alowcarbdietgenerallyexcludesorlimitsmostgrains,legumes,fruits,breads,sweets,pastasandstarchyvegetables,andsometimesnutsandseeds.Somelowcarbdietplansallowsmallamountsofcertainfruits,vegetablesandwholegrains.

    Adailylimitof60to130gramsofcarbohydratesistypicalwithalowcarbdiet.Theseamountsofcarbohydratesprovide240to520calories.

    Somelowcarbdietsgreatlyrestrictcarbsduringtheinitialphaseofthedietandthengraduallyincreasethenumberofallowedcarbs.Verylowcarbdietsrestrictcarbohydrates

  • 4/11/2015 Lowcarbdiet:Canithelpyouloseweight?MayoClinic

    http://www.mayoclinic.org/healthylifestyle/weightloss/indepth/lowcarbdiet/art20045831?p=1 3/5

    to60gramsorlessaday.

    Incontrast,theDietaryGuidelinesforAmericansrecommendthatcarbohydratesmakeup45to65percentofyourtotaldailycalorieintake.Soifyouconsume2,000caloriesaday,youwouldneedtoeatbetween900and1,300caloriesadayfromcarbohydratesorbetween225and325gramsofcarbohydratesaday.

    Weightloss

    Mostpeoplecanloseweightondietplansthatrestrictcaloriesandwhatyoucaneatatleastintheshortterm.Andlowcarbdiets,especiallyverylowcarbdiets,mayleadtogreatershorttermweightlossthanlowfatdiets.

    Butmoststudieshavefoundthatat12or24months,thebenefitsofalowcarbdietarenotverylarge.A2014reviewfoundthathigherprotein,lowcarbohydratedietsmayofferaslightadvantageintermsofweightlossandlossoffatmasscomparedtoanormalproteindiet.Atayear,thedifferencewasonlyaboutapound(about0.4kilograms),though,andthosewhohadthegreatestbenefitsstucktothedietlongterm.

    Cuttingcaloriesandcarbsmaynotbetheonlyreasonfortheweightloss.Somestudiesshowthatyoumayshedsomeweightbecauseyoueatlessonlowcarbdietsbecausetheextraproteinandfatkeepyoufeelingfulllonger.

    Otherhealthbenefits

    Lowcarbdietsmayhelppreventorimproveserioushealthconditions,suchasmetabolicsyndrome,diabetes,highbloodpressureandcardiovasculardisease.Infact,almostanydietthathelpsyoushedexcessweightcanreduceorevenreverseriskfactorsforcardiovasculardiseaseanddiabetes.Mostweightlossdietsnotjustlowcarbdietsmayimprovebloodcholesterolorbloodsugarlevels,atleasttemporarily.

    LowcarbdietsmayimproveHDLcholesterolandtriglyceridevaluesslightlymorethandomoderatecarbdiets.Thatmaynotonlybeduetohowmanycarbsyoueatbutalsothequalityofyourotherfoodchoices.Leanprotein(fish,poultry,legumes),healthyfats(monounsaturatedandpolyunsaturated)andunprocessedcarbssuchaswholegrains,legumes,vegetables,fruitsandlowfatdairyproductsaregenerallyhealthierchoices.

    AreportfromtheAmericanHeartAssociation,theAmericanCollegeofCardiologyandheObesitySocietyconcludedthatthereisn'tenoughevidencetosaywhethermostlowcarbohydratedietsprovidehearthealthybenefits.

    Ifyousuddenlyanddrasticallycutcarbs,youmayexperienceavarietyoftemporaryhealtheffects,including:

    HeadacheBadbreath

  • 4/11/2015 Lowcarbdiet:Canithelpyouloseweight?MayoClinic

    http://www.mayoclinic.org/healthylifestyle/weightloss/indepth/lowcarbdiet/art20045831?p=1 4/5

    WeaknessFatigueConstipationordiarrhea

    Inaddition,somedietsrestrictcarbohydrateintakesomuchthatinthelongtermtheycanresultinvitaminormineraldeficiencies,boneloss,andgastrointestinaldisturbancesandmayincreaserisksforvariouschronicdiseases.

    Severelyrestrictingcarbohydratestolessthan20gramsadaycanresultinaprocesscalledketosis.Ketosisoccurswhenyoudon'thaveenoughsugar(glucose)forenergy,soyourbodybreaksdownstoredfat,causingketonestobuildupinyourbody.Sideeffectsfromketosiscanincludenausea,headache,mentalandphysicalfatigue,andbadbreath.

    It'snotclearwhatkindofpossiblelongtermhealthrisksalowcarbdietmayposebecausemostresearchstudieshavelastedlessthanayear.Somehealthexpertsbelievethatifyoueatlargeamountsoffatandproteinfromanimalsourcesyourriskofheartdiseaseorcertaincancersmayactuallyincrease.

    References1. LiebmanM.Whenandwhycarbohydraterestrictioncanbeaviableoption.Nutrition.201430:748.

    2. SacksF,etal.Comparisonofweightlossdietswithdifferentcompositionsoffat,protein,andcarbohydrates.NewEnglandJournalofMedicine.2009360:859.

    3. BrayGA.Obesityinadults:Dietarytherapy.http://www.uptodate.com/home.AccessedJuly22,2014.

    4. Weightlossandnutritionmyths.NationalInstituteofDiabetesandDigestiveandKidneyDiseases.http://win.niddk.nih.gov/publications/myths.htm.AccessedJuly22,2014.

    5. LiuS,etal.Dietarycarbohydrates.http://www.uptodate.com/home.AccessedJuly22,2014.

    6. Theprogram:Overview.AtkinsNutritionals.http://www.atkins.com/Program/Overview/HowandWhyAtkinsWork.aspx.AccessedJuly20,2014.

    7. ColditzGA,etal.Healthydietinadults.http://www.uptodate.com/home.AccessedJuly22,2014.

    8. EbbelingCB,etal.Effectsofdietarycompositiononenergyexpenditureduringweightlossmaintenance.JournaloftheAmericanMedicalAssociation.2012307:2627.

    9. CliftonPM,etal.Longtermweightmaintenanceafteradvicetoconsumelowcarbohydrate,higherproteindietsAsystematicreviewandmetaanalysis.Nutrition,Metabolism&CardiovascularDiseases.201424:224.

    10. JensenMD,etal.2013AHA/ACC/TOSGuidelineforthemanagementofoverweightandobesityinadults.JournaloftheAmericanCollegeofCardiology.201463:2985.

    11. NelsonJK(expertopinion).MayoClinic,Rochester,Minn.Aug.6,2014.

  • 4/11/2015 Lowcarbdiet:Canithelpyouloseweight?MayoClinic

    http://www.mayoclinic.org/healthylifestyle/weightloss/indepth/lowcarbdiet/art20045831?p=1 5/5

    Sept.20,2014

    Originalarticle:http://www.mayoclinic.org/healthylifestyle/weightloss/indepth/lowcarbdiet/art20045831

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