Popular 'Low Carb' diets
Low carbohydrate (carb) diets are among the most popular diet plans and are considered by some to be the �basic� in any effort to lose weight.
The intention is to cut down on the intake of carb-rich foods on the premise that too much carbs in the body leads to overeating and obesity. Excess carb also produces more sugar in the body which is stored as fat.Reducing carb intake results in a reduction in insulin production, which in turn refocuses the body to burn up the unwanted fat as energy source.
Instead of carb-rich foods, you can substitute protein-rich and fatty foods.
How they work:
Through different techniques, the dieter's body is �trained� to burn fat -- instead of carb -- to reduce weight. Ordinarily, the body burns the carb as fuel for energy.
This training or conditioning of the body is usually done in a short period of time � usually two weeks � and is referred to as the �induction� or introductory phase. Depending on which diet plan you choose, the body is trained to either totally eliminate carbohydrates or slowly take them out.
There's a long list of foods to avoid. You can check out this website for a sample list: http://www.lowcarbluxury.com/beginners.html
The induction phase is the easy part, according to some critics or even followers of the programs.
The maintenance phase, which takes longer � sometimes even forever if you really want to lose weight � follows. This maintenance may come in a phase or phases, depending on the program. But the intention is the same -- make sure that those extra pounds shed off will not come back.
Benefits:
Anecdotal and research data have shown the short-term benefits of low-carb diets. In fact, there have been reports of quick results from the initial phase of the programs. But doubts have been raised on their efficacy in long-term weight management.
However, proponents claim that it is at least a good way to start you going on healthy eating habits.
Criticisms:
Some low-carb diets are said to be the diets of the rich and famous. The programs prohibit the intake of carb-rich foods, which some of the cheapest foods in the market. Instead, you substitute these with expensive fat- and protein-rich foods like red meat and dairy products.
A 2004 trends report by the Food Marketing Institute showed that following the diet plans of some of the leading low-carb diets popular in the market almost double the food spending of US households. Low-carb diets do not count the amount of calories that you take it.
An earlier study by the Harvard School of Public Health even noted that low-carb eaters can consumer more calories and still lose tremendous amount of weight. http://www.cnn.com/2003/HEALTH/diet.fitness/10/14/lowcarb.mystery.ap/
The results of the study are contrary to an advice of the US Department of Agriculture as contained in a report released in 2001. The report suggested that the surest way to reduce weight is to eat less. http://archives.cnn.com/2001/FOOD/news/01/10/usda.diets.02/index.html
The popularity of low-carb diets has sparked debates among dieticians, nutritionists and medical doctors. Medical doctors are particular about the diets' side effects, such as cholesterol build up, which could lead to heart diseases or kidney failure.
The American Heart Association drafted an advisory paper in 2001 to help medical doctors advise their patients about taking low-carb diets. The AHA noted that people who go for high-protein, low-carb diets are at greater risk of a heart attack. http://archives.cnn.com/2001/HEALTH/diet.fitness/03/20/protein.diet.heart/
Samples:
There are plenty of low-carb diet plans available, depending on the extent of how much carb should be avoided.
Two of the most popular -- competing for almost the same public attention -- are the Atkins and South Beach Diets, created by cardiologists. Below is a table of comparison of some popular low-carb diets.
|
Diet program |
About the program |
|
|
|
Creator |
How it works |
|
Atkins |
Dr. Robert Atkins, cardiologist |
Totally eliminate carbs from diet |
|
South Beach Diet |
Dr. Arthur Agatston, cardiologist |
Bring back carbs slowly into the diet after a two-week induction period |
|
The Zone |
Barry Sears Ph.D., medical researcher |
No induction phase; Add more fat in the diet in maintenance phase; Eat 40% carbs, 30% protein, 30% fat |
|
Sugar Busters |
Dr Samuel S. Andrews, D.r Luis A Balart, Dr. Morrison C. Bethea and H. Leighton Steward |
Modulate insulin by cutting sugar to reduce fat and weight |
|
Fat Flush |
Anne Louise Gittleman, writer, consultant, talk show host and spokesperson |
A three-phase detox plan to get rid of fat in the body: Phase 1: The two week Fat Flush, Phase 2: Ongoing fat Flush, Phase 3: The lifestyle eating plan |
Click here to find out what types of foods are right for you
|
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