Low-Carb & Low-Cal Diets

With the rate of obesity rising, more people are turning to low-carbohydrate and low-calorie diets to combat weight gain. Obesity increases your risk of developing chronic health problems such as high blood pressure, high cholesterol, diabetes and heart disease. However, consuming a well-balanced diet decreases your risk of serious health issues. Although carbohydrates and calories are necessary components of human nutrition, sticking to a low-carb or low-cal diet can help you make wise dietary choices and manage your weight.

Low-Carbohydrate Overview

• Low-carbohydrate diets focus on limiting your intake of simple carbohydrates --- "bad carbs" --- because they often contain little nutrition and cause your blood glucose levels to spike. Your liver responds by producing more insulin, which leads to increased hunger and weight gain, according to the University of Maryland Medical Center. People on low-carb diets typically avoid white bread, potatoes, pasta and refined grained products. Widely practiced low-carb diets include Atkins and South Beach.

Low-Calorie Overview

• Calories are a source of energy derived from carbohydrates, fat, protein and alcohol. Generally, cutting 3,500 calories is needed to lose one pound of body weight. Reducing your daily caloric intake by 500 calories and consuming a well-balanced diet can help you lose weight at a reasonable rate, explains the Alice! Health Promotion Program at Columbia University.

Results

• The most important factors in weight loss are consuming fewer calories and exercising more, Dr. Elizabeth Nabel, director of the National Heart, Lung and Blood Institute, said in a story featured in the Huffington Post. People who consume a low-carbohydrate diet will inevitably cut calories and lose weight. Thus, low-calorie and low-carb diets both reduce your weight. Nabel said it does not matter which type of diet you focus on: Low-fat, low-carb and low-cal diets all reduce daily caloric intake and promote weight loss.

Warnings

• Before beginning a reduced calorie or carbohydrate diet, consult your doctor for individual guidelines. Consuming insufficient calories can lead to serious health problems such as decreased thyroid function, anemia, fatigue, gum disease and bone loss. Low-carbohydrate diets can cause your body to not fully digest fats. This condition, known as ketosis, causes you to experience nausea, weakness, dizziness and dehydration.