Do Low Carbohydrate Diets Lead to Weight Loss Success?
So your neighbor, office mate, best friend, whoever just lost 10 pounds in only two weeks following the latest in high protein low carbohydrate diets. And now you’re thinking you should give it a go — have even started the search for high protein low carbohydrate recipes?
True, high protein low carb diets seem to be leading many people to weight loss success. Trouble is, they seemed to do it 30 years ago, too. They were the rage in the early 70s, and look where many of us are today: growing fatter with each decade.
The bottom line: Diets — low carb diets or not — simply don’t work for the vast majority of people. If that doesn’t convince you, look at some of the reasons why high protein low carbohydrate diets seem to create weight loss success stories — but really don’t.
"I’m not hungry when I eat high protein low carb diets."
Many people say they feel more satisfied eating low carbohydrate diets. And indeed, studies show protein is the most satiating nutrient. Proteins and fat (which is usually in high protein low carbohydrate foods) cause your body to release cholecystokinin, a hormone that contributes to the feeling of fullness. Some protein in meals and even snacks may help us feel more satisfied and go longer between eating. But the key word is "some." We don’t need an excess of protein, or low carb diets, to get these effects. By just eating balanced meals that contain grain/starchy foods, protein foods, vegetables and/or fruits and some fat, most people can achieve the same satiety. One other important note is that hunger control with low carbohydrate diets is often the result of ketosis (when your body burns fat for fuel.) Ketosis is very unhealthy, causing nausea, headaches, fatigue, even coma.
"Results are results – I saw successful weight loss, didn’t I?"
Many people do lose weight on high protein low carb diets. Instead of fat, however, they’re initially losing more water than anything else — and it quickly returns once off low carb diets. They seem to see successful weight loss, too, because low carb diets restrict many foods, resulting in eating less than usual.
The big question is: Is it really successful weight loss if it doesn’t stay off? For most people, if weight loss is achieved quickly and with a restrictive method such as a diet that does not allow for individual likes and dislikes, then the lost pounds will return, along with discouragement, defeat and even more pounds than before. What’s more, high protein low carb diets may also increase risk for health problems such as osteoporosis, cancer, even heart disease. A healthy intake of whole grain foods, fruits and vegetables — often on the "avoid" list in high protein low carb diets – appears to help reduce this risk, and is the mainstay of a sensible plan to achieve weight loss success.
Create your own weight loss success story.
Despite what you hear about high protein low carb diets, there’s little evidence that weight loss success is truly (permanently) achieved. What’s more, disordered eating behaviors are usually reinforced by high protein low carb diets, adding to the struggles that low carbohydrate diets and other diets are supposed to solve. Stop dieting now and start living a healthy lifestyle that truly leaves you feeling good!
?2004 Green Mountain at Fox Run, Ludlow, Vermont.
Alan H. Wayler, PhD is executive director at Green Mountain at Fox Run. For over 32 years, Green Mountain has developed and refined a life-changing program exclusively for women seeking permanent strategies for healthy weight loss and health. To learn more about Green Mountain at Fox Run, visit our website at: fitwoman.com.
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New Weight Loss Plan — Resistance Training
My last article, Make Diets Work, concluded that dieting the old way (eating fewer calories) doesn’t work. Diet shock, slower metabolism, and eventually, weight regain are inevitable consequences of dieting to lose weight.
The only two options are to stop dieting and exercise only or continue dieting as usual with additional steps to prevent diet shock from initiating the weight regain reactions. This article is on exercising to lose weight.
How Exercise Can Help You Lose Weight
There are two ways in which exercise can lead to weight loss. The first way is simple thermodynamics and the second way is metabolic.
1. Thermodynamics and Weight Loss
Weight loss will occur when the amount of energy you consume (calories) is less than the amount of energy you use or “burn.” You can achieve this state, referred to as a negative energy balance and represents a true energy deficit, by eating fewer calories, exercising more, or both.
Let’s look at a simple example and use exercise as the sole means of creating a negative energy balance, which will lead to weight loss.
Before Exercising…
Energy in (calories consumed)=3000
Energy out (calories used or burned)=2700
Total energy= +300 calories extra that you will store as fat
After starting an Exercise Program…
Energy in=3000
Energy out=3100
Total energy= -100, utilize stored energy to make up the 100 calorie deficit
On a daily basis, by exercising, you’ll create an energy deficit of 100 calories that your body will fix by using stored energy. This results in weight loss. No fancy diets, no added cost, no diet shock and weight regain, just weight loss by moving your body in some consistent manner, called exercise.
Historically, this option makes the most sense, too. Your extra weight is extra energy collected over the years. So why not do something that directly gets rid of the extra energy keeping you overweight? This is what exercise does. It burns the extra energy you have by physically working your muscles.
Dieting to lose weight, on the other hand, is an indirect attempt to burn the extra energy packed away as fat.
2. Metabolic Weight Loss
The more you exercise the more you use muscle. The more you use muscle the more metabolically active muscle becomes. This means, even at rest, you’ll burn more calories and protect yourself from gaining weight in the first place.
The Best Exercise
Read up on circuit training. This uses both aerobic and anaerobic exercises in one program. I wrote about this two years ago and you can read parts of my original article at Circuit Training.
I use resistance bands instead of weights for the anaerobic part. They are easy to use and, if done properly with stretching, can lead to toned muscles fast. Toned muscle means fast metabolic rates and the best protection from weight gain known to man.
Conclusion
Stop dieting and start moving! This is the best way to lose weight and to keep it off. Diet shock, weight regain, and the Yo-Yo Diet are no worries of yours if you exercise to lose weight.
To Healthy Living!
Michael A. Smith, MD
Chief Medical Consultant
Diet Basics Website
Dr. Michael A. Smith is the Chief Medical Consultant for Diet Basics, a content rich website dedicated to the on-line dieter. Please visit his site at Diet Basics and learn how to make your diet work.
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