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Low-carb diets: An interview with a Mayo Clinic specialist
Recent studies seem to indicate that low-carb diets, such as the Atkins diet, may give some people an edge in losing weight. But can a low-carb diet help you lose weight safely and permanently?
Donald Hensrud, M.D., a preventive medicine and nutrition specialist at Mayo Clinic, Rochester, Minn., answers this and other common questions regarding low-carb diets and the importance of carbohydrates in your diet.
What's the theory behind low-carb diets?
The theory is that carbohydrates raise blood sugar levels, which then kicks in insulin. Insulin drives blood sugar into the cells and prevents fat breakdown in the body, so you won't burn excess fat and lose weight.
Proponents of low-carb diets take this one step further. They say that if carbohydrates raise blood sugar and insulin levels and cause weight gain, a decrease in carbs will result in lower blood sugar and insulin levels, leading to weight loss. And because you're not eating the carbs, your body breaks down fat to provide needed energy. Some people do lose weight on low-carb diets, but the weight loss probably isn't related to blood sugar and insulin levels to any extent.
So why do low-carb diets work?
Four factors contribute to weight loss with low-carb diets:
Loss of water weight. When you initially decrease your carbohydrate intake, your body burns glycogen. Glycogen contains large amounts of water, so burning glycogen leads to the release of water and increased urination, causing weight loss.
Decreased appetite. Burning fat without carbohydrates creates byproducts called ketones that build up in your bloodstream. When this happens, you may not feel as hungry.
Increased feeling of fullness. Low-carb diets are usually higher in fat. And fat takes longer to digest, which makes you feel fuller longer.
Reduced calories. Most low-carb diets reduce your overall calorie intake because they strictly limit the variety of foods you can eat. Carbohydrates — including bread, pasta, rice, cereals, milk, most fruit and any sweets — usually provide over half of people's daily calories. On a low-carb diet, however, carbohydrates are limited or avoided, thus leading to a significant reduction in calorie intake.
If you eat certain combinations of foods — for example high-fat, high-protein foods with carbohydrates — will you lose weight faster?
There's nothing special about certain foods or combinations of foods. A calorie is a calorie no matter when or how it's consumed.
What are the long-term health risks of low-carb diets?
No one knows the long-term health effects of low-carb diets. Though some studies have looked at the benefits and risks, none has been conducted over a long enough period to show whether these diets increase the risk of health conditions that develop over many years, such as heart disease, cancer, and kidney or bone problems.
Do you have to stay on this diet throughout your entire life?
Theoretically, in order to maintain weight loss if you do lose weight, you need to stay on the program. But a low-carb diet doesn't appear to be easier to maintain than any other diet. Studies comparing low-carb diets and low-fat diets found that after a year, people dropped out of both diets at similar rates. This suggests that the low-carb diet, like so many diets, is no easier to stick to long term.
If you're at a healthy weight, do you need to distinguish between various types and amounts of carbohydrates?
Yes — but not the way people are doing it in terms of total carbs. You need to look at the health effects of food and make wise food choices. Many carbohydrate-containing foods — such as whole grains and fruits — are loaded with essential vitamins, minerals, fiber and other substances that promote health. They form the foundation of a healthy diet, along with other plant-based foods, including vegetables, legumes, nuts and seeds. Variety and portion control are keys to a healthy diet. And excluding or severely limiting one food group — such as carbohydrates or fat — isn't a proven answer to long-term health.
********* end of article********
It was nice to finally read something from an organization I trust that talks about the diet without any real negative aspects. Sure, they aren't cheering it on necessarily over any other program, but we all know that many programs work for many people. I just enjoyed reading this and thought others might as well. I so often see "danger, danger, danger" associated with the Atkins diet, that this article was kind of refreshing to me. I felt like it said... if it works - do it.
Recent studies seem to indicate that low-carb diets, such as the Atkins diet, may give some people an edge in losing weight. But can a low-carb diet help you lose weight safely and permanently?
Donald Hensrud, M.D., a preventive medicine and nutrition specialist at Mayo Clinic, Rochester, Minn., answers this and other common questions regarding low-carb diets and the importance of carbohydrates in your diet.
What's the theory behind low-carb diets?
The theory is that carbohydrates raise blood sugar levels, which then kicks in insulin. Insulin drives blood sugar into the cells and prevents fat breakdown in the body, so you won't burn excess fat and lose weight.
Proponents of low-carb diets take this one step further. They say that if carbohydrates raise blood sugar and insulin levels and cause weight gain, a decrease in carbs will result in lower blood sugar and insulin levels, leading to weight loss. And because you're not eating the carbs, your body breaks down fat to provide needed energy. Some people do lose weight on low-carb diets, but the weight loss probably isn't related to blood sugar and insulin levels to any extent.
So why do low-carb diets work?
Four factors contribute to weight loss with low-carb diets:
Loss of water weight. When you initially decrease your carbohydrate intake, your body burns glycogen. Glycogen contains large amounts of water, so burning glycogen leads to the release of water and increased urination, causing weight loss.
Decreased appetite. Burning fat without carbohydrates creates byproducts called ketones that build up in your bloodstream. When this happens, you may not feel as hungry.
Increased feeling of fullness. Low-carb diets are usually higher in fat. And fat takes longer to digest, which makes you feel fuller longer.
Reduced calories. Most low-carb diets reduce your overall calorie intake because they strictly limit the variety of foods you can eat. Carbohydrates — including bread, pasta, rice, cereals, milk, most fruit and any sweets — usually provide over half of people's daily calories. On a low-carb diet, however, carbohydrates are limited or avoided, thus leading to a significant reduction in calorie intake.
If you eat certain combinations of foods — for example high-fat, high-protein foods with carbohydrates — will you lose weight faster?
There's nothing special about certain foods or combinations of foods. A calorie is a calorie no matter when or how it's consumed.
What are the long-term health risks of low-carb diets?
No one knows the long-term health effects of low-carb diets. Though some studies have looked at the benefits and risks, none has been conducted over a long enough period to show whether these diets increase the risk of health conditions that develop over many years, such as heart disease, cancer, and kidney or bone problems.
Do you have to stay on this diet throughout your entire life?
Theoretically, in order to maintain weight loss if you do lose weight, you need to stay on the program. But a low-carb diet doesn't appear to be easier to maintain than any other diet. Studies comparing low-carb diets and low-fat diets found that after a year, people dropped out of both diets at similar rates. This suggests that the low-carb diet, like so many diets, is no easier to stick to long term.
If you're at a healthy weight, do you need to distinguish between various types and amounts of carbohydrates?
Yes — but not the way people are doing it in terms of total carbs. You need to look at the health effects of food and make wise food choices. Many carbohydrate-containing foods — such as whole grains and fruits — are loaded with essential vitamins, minerals, fiber and other substances that promote health. They form the foundation of a healthy diet, along with other plant-based foods, including vegetables, legumes, nuts and seeds. Variety and portion control are keys to a healthy diet. And excluding or severely limiting one food group — such as carbohydrates or fat — isn't a proven answer to long-term health.
********* end of article********
It was nice to finally read something from an organization I trust that talks about the diet without any real negative aspects. Sure, they aren't cheering it on necessarily over any other program, but we all know that many programs work for many people. I just enjoyed reading this and thought others might as well. I so often see "danger, danger, danger" associated with the Atkins diet, that this article was kind of refreshing to me.
I felt like it said... if it works - do it.
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