Low-carbohydrate (Ketogenic) diets

For awhile those of us with weight loss goals were on the lookout for
fats and tried to reduce them in our diets. Today with the popularity
of diets like the Atkins and South Beach diets, many of us are on the
lookout for carbohydrates instead and are trying to reduce them.

This article explores low-carbohydrate (Ketogenic) diets and tries to
explain the theory behind them, their positive aspects and the
possible dangers associated with maintaining extreme forms of them
long-term.
Low-carbohydrate diets and Ketosis

To understand how low-carbohydrate diets work, we need to understand
Ketosis.

Put very simply, Ketosis is a state where our body burns stored fat
for energy instead of carbohydrates.

This state can be artificially induced by restricting the intake of
carbohydrates in our diet which forces our body to utilize other
energy sources to fuel normal bodily functions and activity.

When the body is in a state of Ketosis, it produces Ketones as a by-
product of burning fat and these Ketones are expelled from our body in
urine, where they can be detected and measured using Ketone dipsticks.

There are many diets and weight loss programs which take advantage of
Ketosis, but these diets and programs can be very different from each
other in terms of the amounts of carbohydrates, proteins and fats they
recommend.

At one end of the spectrum are very low-carbohydrate diets like the
Atkins diet and at the other end of the spectrum are programs like the
Ultra Lite weight loss program which promotes a more balanced approach
to carbohydrate restriction and fat intake.

The most popular and well known, low-carbohydrate diets include:

* Carbohydrate Addicts

* Protein Power

* South Beach

* Sugar Busters

* Ultimate Weight Loss Solution

* Zone

Although the specifics of these diets and programs can differ
considerably from each other, they all encourage Ketosis by
restricting the amounts and types of carbohydrates consumed in order
to force the body to burn fat.

Positive aspects of Ketogenic diets

According to their practitioners, like Ultra Lite practitioner Lyn
Riedel, of South Australia, Ketosis based diets and programs can be
very effective and safe ways to lose weight, particularly if they have
been set up well and address some of the issues associated with
extreme forms of low-carb diets.

Among their stated benefits, Ketogenic diets are said to:

* Drastically reduce cravings for high carbohydrate foods

* Encourage dieters to consume fewer total calories

* Increase fat burning

* Stabilize blood sugar levels

* Discourage emotional eating

* Increase dieters mental clarity throughout the day

* Help dieters maintain consistent energy levels

* Encourage better quality sleep

* Achieve significant weight loss quickly

* Encourage dieters to enjoy great tasting, high-fat foods, such
as bacon, eggs, cheese, steaks, sausage, cream, mayonnaise, butter,
etc (Atkins diet)

* Keep dieters satisfied longer after eating, using protein, which
is said to curb hunger better than carbohydrates or fat

* Be safe for Diabetics IF they are closely monitored by their
health care provider, and their blood sugar levels are kept low and
stable

As an aside to their benefits in helping people to lose weight, it is
also believed that Ketogenic diets can be beneficial in controlling
epileptic seizures, specifically in children.

Potential problems with Low-Carbohydrate diets

Although there is a growing body of research to suggest that lower
carbohydrate diets and those that limit High GI (Glycemic Index)
carbohydrates generally work well in helping followers to successfully
lose weight, there is still some debate about the long term effects of
following very restrictive low-carbohydrate diets such as the Atkins
diet.

The most serious concerns of some dietitians and leading health
organizations of severely restrictive carbohydrate diets are:

* The apparent confusion by some dieters over which foods are
carbohydrates

* Diets that totally cut out some low-carbohydrate foods, like
fruit, bread, cereal and vegetables, may put dieters at serious risk
of long-term health problems

* Long-term restriction of carbohydrates can lead to serious
complications such as osteoporosis, kidney damage, high cholesterol,
cancer, heart rhythm disturbances and sudden death

* In pregnancy, ketosis may cause fetal abnormality or death

* Low-carbohydrate diets encourage dieters to rely solely on diet
to control their weight which may reduce their ability to successfully
control their weight long-term and may result in dieters missing out
on the beneficial aspects of exercise

* Some low-carbohydrate diets can cause muscle loss which results
in a generally slower metabolism, which makes losing weight more
difficult and gaining it back easy

* Unhealthy levels of Ketones can lead to an increase of uric
acid, raising our risk for gout and kidney stones and depleting our
body's mineral reserves

* An accumulation of Ketones is particularly dangerous for people
who have uncontrolled diabetes, who have problems with alcohol, or who
are on extended starvation diets

* Some low-carbohydrate diets can be lacking in fibre and
antioxidants

* Diets too high in protein can adversely affect our bone strength
and place strain on our kidneys

* Boredom with low-carbohydrate diets can cause dieters to abandon
their diet and gain back all the weight lost, plus more

* The quick initial loss of weight from many low-carbohydrate
diets is deceptive because most of that loss typically comes from
depleting glycogen stores in the muscle and liver which leads to
dehydration and muscle loss which may be mistakenly interpreted by the
dieter as fat loss

* Low-carbohydrate diets leading to a depletion of muscle glycogen
causes dieters to fatigue easily, and makes exercise and movement
uncomfortable for some

* The effect of high glycemic foods is often exaggerated by
promoters of low-carb diets and the total glycemic effect of foods
which is influenced by the quantity and mix of foods that we eat is
often ignored

* Glycemic index values can be misleading because they are based
on a standard (minimum) amount of carbohydrate consumed which may
represent unrealistic amounts for some healthier foods which are
otherwise categorized as High GI (such as carrots for example)

* Regular exercisers and active people also are less effected by
higher glycemic foods because much of the carbohydrate consumed is
immediately used to replenish glycogen stores in the liver and muscle

* Weight loss that is too rapid is undesirable because it has
potential health hazards and is often regained because faulty habits
remain in place

* Low-carbohydrate diets may not be compatible with some
medications and other treatments for obesity

* Many low-carbohydrate diets have different phases that dieters
move through to ultimately lose all the weight they want, however some
people stay too long in the initial phases than they should because
while these phases typically produce the most dramatic weight loss
results, they are not safe to remain in over the long-term

In addition to these potential serious consequences, low-carbohydrate
diets generally also lead to some less serious, but still undesirable
effects like:

* Some low-carbohydrate diets can leave dieters feeling run down
and low on energy (particularly in the early stages)

* Some low-carbohydrate diets can cause gas, constipation,
dehydration and bad breath

* Excessive ketosis can result in crankiness and irritability

* Good muscle and skin tone is hard to maintain on some low-
carbohydrate diets because glycogen stores in our muscles are depleted

* Many diets that dieters follow by buying a book offer no ongoing
support which is often critical to successful long-term weight loss

Are low-carbohydrate diets right for you?

Low-carbohydrate diets are currently very popular because some people
are achieving great weight loss results using them.

And since the Atkins diet was first introduced in the 1970's, more
balanced diets, like the Ultra Lite program for example, have taken
the positive aspects of the low-carb diet philosophy (Ketosis for
example) and merged them with a more common-sense approach to negate
some of the possible long-term dangers and make the regimes much
easier to live with and sustain long-term.

If you're thinking of trying any lower-carbohydrate diet to kick-start
your weight loss efforts, regardless of the type, make sure you talk
to your doctor first to make sure it's safe for you.

Also consider opting for a diet or weight loss program (like Ultra
Lite for example) that:

* encourages exercise

* monitors the level of Ketosis

* offers ongoing support

* promotes a healthier, balanced consumption of lower-fat protein-
rich foods and low-GI carbohydrates such as those found in lean meats,
low-fat and natural diary products, and healthy fruits and vegetables

* offers nutritional supplements where appropriate

* has a maintenance element to their program

Alternately, make an appointment with a suitably qualified dietitian
or nutritionist and have an eating plan tailored to your personal
needs.

Another thing we can all do is become more aware of the carbohydrates
contained in the foods we eat. To do this we should all start reading
food labels more carefully and look up the carb content of foods we
eat in the Nutritional Food Tables available free on this website.

And be sure to always include sensible levels of daily exercise in
your weight loss efforts.

Conclusion

For awhile those of us with weight loss goals were on the lookout for
fats and tried to reduce them in our diets. Today with the popularity
of diets like the Atkins and South Beach diets, many of us are on the
lookout for carbohydrates instead and are trying to reduce them in our
diet. Many of us even think that we might be addicted to
carbohydrates.

While low-carbohydrate diets are successful at helping many people
lose kilos of unwanted weight, most nutritionists still recommend that
around 50 per cent of our diet come from carbohydrates and that most
of these carbohydrates should be complex carbohydrates or low-GI and
come from natural sources like vegetables, seeds, nuts, oats, whole-
grain bread, wholemeal rice and cereal.

This article explored low-carbohydrate (Ketogenic) diets and tried to
explain the theory behind them, their positive aspects and the
possible dangers associated with maintaining extreme forms of them
long-term.

Good luck with your weight loss and thank you for visiting
weightloss.com.au.