Low Carbohydrate or Ketogenic Diets

Diets that dramatically reduce all carbohydrate and increase fat and protein intake work on the premise that a diet low in carbohydrate results in lower insulin production, which leads to utilization of stored fat and protein for energy. Low carb or ketogenic diets involve taking in very limited amount of rice, potatoes, pasta, cereals and bread and alcohol. These sources of easily-absorbed sugars are replaced with fish, eggs, meat, nuts, cheese, butter and some vegetables. The idea is that without carbohydrates, the body will instead use fatty acids and amino acids to produce ketones. These ketones provide energy to organs that cannot utilize fat such as the red blood cells and the brain.

Ketosis, an excessive amount of ketones in the body, is manifested by an acetone-like smell of the breath due to the ketones. As the body adjusts to the use of ketones as a source of energy, physical and mental weakness, diarrhea and constipation might be experienced by someone in a low-carb diet.

The Risks

Low carb diets have gained popularity because of the immediate weight loss it has the potential to cause and its short-term period nature. The Atkins Diet is one of the well-known weight loss programs that limits carbohydrate intake to 20 grams per day in the initial or induction phase. The more recent South Beach Diet and the Zone Diet also follow the ketogenic dieting principles.

However, the lost weight is mostly attributed to a decreased level of water and muscle tissue. There is the possibility that this kind of diet might backfire. Utilizing muscle tissues (protein) as source of energy will translate to reduced muscle tissues; hence, less amount of calories is required to support the body's weight. When the low-carb diet is halted and normal-calorie intake is resumed, this might result in weight gain and future difficulty in weight management. There is also the risk of binge eating: craving for sweets and other foods that have been stricken out of the diet, rather than learning to eat a well-balanced meal.

The long-term effect is seen as damaging because it involves abstaining from a huge variety of foods that provide essential vitamins and minerals such as fruits, grains and vegetables. There is also a concern that a diet involving a reduced amount of dietary fiber and a high consumption of fats, particularly saturated fats, might lead to an increased cholesterol level and heart complications. Liver and kidney problems can also arise from ingesting a high amount of protein-rich foods. The risk of osteoporosis is also raised since an excessive consumption of protein-rich foods leads to loss of calcium, which is expelled through the urine.

As of the moment, no research has been able to fully substantiate the health benefits and risks of a low carbohydrate diet. There is also no study yet establishing that a low-carb diet will have better results than a low-fat diet. Medical and health experts believe that these diets might work under close supervision and if undergone for no more than a year.