Do Low Carb Diets Really Work?
Low-carb diets go by many different names these days – Keto, Paleo, Whole30, Carnivore, Atkins, the list goes on – and all claim that cutting carbs is the clear answer to weight loss. These diets continue to be widely popular in the dieting industry.
You likely have a friend or a loved one who has tried some variation of a low-carb diet, and sometimes that friend has lost a lot of weight! Let’s discuss why low-carb diets work for some people and the potential drawbacks to consider as you make decisions in your weight loss journey.
Why It Works for Some People
A quick internet search will show you hundreds of success stories from people who follow a low-carb diet. “I lost 50 pounds, and I feel amazing!” or “I lost 100 pounds, and I’ve cured my diabetes.” Sounds pretty enticing, right? So why does low-carb work for these people? The short answer: caloric deficit.
Caloric deficit means your body uses more energy (calories) than you eat. For example, if your body uses 2200 calories per day, but you only eat 1700 calories, you would be short 500 calories that day. Your body would need to find those 500 calories elsewhere to meet your needs. Your body will then break down fat or muscle to create more energy (calories). This is when you see weight loss.
Low-carb diets are great at keeping people in a caloric deficit. People on low-carb diets tend to eat fewer calories for a few reasons:
Fewer food choices – Many low-carb diets have long lists of “NO” foods, which significantly limit or remove entire food groups (grains, fruits, dairy, or a combination of these). People tend to naturally eat fewer calories when their list of “YES” foods is limited.
Higher protein and fat – A diet higher in protein and fat can help you feel full longer. Eating more protein also encourages your body to burn fat instead of muscle when losing weight.
No simple carbs – Simple carbs (baked goods, candy, sugary drinks, crackers) are delicious but don’t help you feel full for long. It is easy to eat more calories than you need when you eat a diet high in simple carbs.
Focus on complex carbs – If the diet does allow some carbs, it usually focuses on complex carbs that provide fiber to keep you full.
Drawbacks – Why It Doesn’t Work for Some People
Like all diets, there are always drawbacks to consider before diving in. Let’s review the potential drawbacks to a low-carb diet so you can make the best decision for you.
Side Effects
There are several side effects associated with following a low-carb diet. A low-carb diet can result in a low fiber diet, causing constipation and other GI discomfort. Without enough carbohydrates in your diet, you may also feel fatigued, sluggish, or unable to concentrate. Low-carb diets can also increase your LDL cholesterol.
Not A Long-Term Solution
When making healthy changes in your diet, the number one goal is sustainability. Low-carb diets can be quite restrictive, which can make them difficult to stick to. Think, “Am I willing to make these changes forever?” If the answer is no, low-carb is likely not the answer for you.
Many low-carb diets are also designed to be short-term. These diets recommend eating low-carb for a period of time to lose the weight and then transition back to a “regular diet,” but they lack the tools and strategies to be successful after the diet is over.
Risk of Post-Diet Weight Gain
No matter how successful the diet was, weight gain is common after stopping a diet. Many people often gain back the weight they lost PLUS more. This happens for a couple of reasons:
Food restriction leads to overeating – Most people get frustrated with following strict food rules, not seeing results, and eventually give up. Going through periods of dramatic food restrictions can cause people to fall back into old (or worse) eating habits and eat more than they need.
Diet companies want you to feel dependent on them – Some diligent dieters push through and find success on a low-carb diet, but when they transition to weight maintenance, they feel lost without their diet’s rules. This results in being stuck in a diet loop forever or falling back into old (or worse) eating habits. Diet companies want you to feel dependent on them. That’s how they make money!
A Better Solution for Weight Loss
After doing your research, you may decide that a low-carb diet is right for you. It can be tricky, but it is doable. Or maybe you decide low-carb is not for you. Believe it or not, you do not need to eat a low-carb diet to lose weight. Instead of “YES” and “NO” food lists and strict rules, let’s simplify. Remember, healthy changes need to be sustainable.
Calories – Know how many calories your body needs and how many calories you need to eat for slow and steady weight loss.
Practice portion sizes – Learn what a typical portion size looks like. This helps you keep your calories on target, and you don’t feel like you must track calories forever.
Practice intuitive eating strategies – Trust yourself. You can learn the tools that allow every food to be part of your diet. (Intuitive eating tips coming soon!)
Shift your way of thinking – Eating healthy should be done with the intention of nourishing and taking care of yourself. Healthy eating should never feel like punishment.
Ask a dietitian – We can give you a good place to start and provide the tools you need to make lasting changes in your diet.
The answer to healthy eating should be simple, but it still takes work. If you would like help losing weight or improving your overall health through nutrition, fill out an inquiry form here for information about scheduling an appointment with one of our dietitians. We look forward to working with you!
McKinsey Oveson RDN, LD, CD
Sources
https://www.acpjournals.org/doi/full/10.7326/0003-4819-140-10-200405180-00007
https://www.nejm.org/doi/full/10.1056/NEJMoa022207
https://www.mdpi.com/2072-6643/12/12/3774
https://www.health.harvard.edu/nutrition/what-are-the-differences-between-popular-low-carb-diets
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831