Low carb diets are the latest trend in dieting, and have turned into a multi-billion dollar industry. There are countless books, articles, and opinions that will try to tell you which diet is best, why it is unique, and which you should choose (or more importantly, where you should spend your money).
What do we know about low carb diets?
- Obesity is an epidemic in America and Europe
- People on these diets often lose weight quickly
- The effect of substituting fat for carbs may increase cholesterol levels
- Increased demands on the kidney may cause sodium and calcium imbalances
- Long-term effectiveness of these diets may not be as good as a more balanced approach
The bottom line
It's simple. No matter what diet you are on, you will lose weight if you burn more energy than you consume.What that means, is if you eat 2000 calories a day, you must burn 2000 calories a day to maintain your weight. You can lose weight by eating less, or burning more calories.
There are no secrets in diets! Yes, some diets work better for certain people than others, but you will not lose weight unless you consume fewer calories than you burn. Low-carb diets work because people must adhere to strict meal plans that effectively limit caloric intake.
What are the basic health concerns of low carb diets?
The primary concern is that many of these low carb diets focus on a high quantity of fat intake. People on these low carb diets may develop increased cholesterol levels.People with high cholesterol tend to develop arteriosclerosis at an earlier age and are more prone to heart attacks and sudden cardiac death. While weight loss also contributes to these problems, there may be safer ways to diet that do not raise cholesterol levels.
What are the effects on bone health?
A concern with some low carb diets that are especially high in protein is that the increased demand placed on the kidney to process the protein may cause abnormal excretion of calcium. Calcium absorption is critical, especially in young women--the most common low-carb dieters. Calcium consumption is often at or below the minimal standards, and losing excess calcium can lead to significant problems.
The primary problem that affects people who lack the proper intake of calcium is accelerated osteoporosis. Osteoporosis is a condition where the bone density is abnormally low. When osteoporosis affects an individual, they are at risk of developing so-called fragility fractures. These are fractures that result from the abnormally thin bone. Osteoporosis is directly related to the peak bone density in youth, and therefore, adequate calcium consumption is critical throughout life.