Safety of Low-Carb Diets

The low-carb diets, popularized by weight loss programs such as the South Beach Diet, The Zone and Atkins, limit carbohydrate intake to help achieve weight loss. The definition of what qualifies as "low-carb," however, can vary slightly among these diets. Under one philosophy total carbohydrate intake is restricted. Under another philosophy only "bad" carbs are reduced or eliminated from the diet. The safety issues surrounding these diets depend upon which definition of low-carb is adapted.

Restriction

• The national nutritional guidelines purposed to promote health and prevent disease, recommend 45 to 65 percent of your daily caloric consumption be derived from carbohydrates. Low-carb diets which restrict total carbohydrate intake generally fall below this recommended daily percentage range. It's important to understand that carbohydrates are vital to the smooth functioning of the body. They are the body's main energy source for good reason. They are the most readily accessible fuel type, and the most preferred fuel choice of the brain. Without adequate amounts of carbohydrates in your system your body has to rely more heavily on fat to meet its energy needs. This can lead to a condition called ketosis, which is a large build up of ketones (a by-product of fat combustion) in the body. Ketosis has been known to cause headaches, fatigue, irritability, weakness, nausea and dehydration. If you suffer from kidney disease, diabetes or liver problems, this form of low-carb diet can seriously complicate your condition. Women who are breast feeding are also advised not to follow this form of low-carb diet as you may deprive your baby of essential nutrients which could impact your child's development. When carbohydrate intake is too low you may not have a large enough supply of fruits, veggies and fiber in your diet which can result in nutritional deficiencies.

Reduction

• "Bad carbs" are carbohydrates with a high glycemic index value. The glycemic index is a ranking system that categorizes carbohydrates according to their impact on blood sugar (glucose) levels. The higher the GI value, the more quickly that particular carb breaks down and flows into your blood stream. Carbs that break down too quickly tend to flood into your system, elevating your blood sugar levels and raising your insulin levels as well. In this form of low-carb diet (also known as a low GI diet) where "bad carbs" are restricted, only those carbohydrates with a moderate to high GI are either limited in or eliminated from your diet. There are currently no known safety implications associated with this form of carbohydrate restrictive diet.

Recommended

• Weight loss occurs when your body's calorie demands exceeds your caloric intake. The best diet is a well-balanced diet where all your nutrient needs are met. The best diet for weight loss is a well-balanced reduced calorie diet. A 2009 study published in The New England Journal of Medicine found that any diet that reduces calories, regardless of carbohydrate, protein or fat content will lead to weight loss.