What is the Low Carb Diet?
Our body obtains energy from food to carry out its vital activities. This energy is what we call calories. Calories are found in nutrients known as carbohydrates, fats, and proteins. Each person has an individual calorie requirement that must be met through foods containing these nutrients. Calorie needs may vary based on age, weight, sex, level of physical activity, and health status. Simply put, when more calories are consumed than expended, weight gain occurs.
Carbohydrates are essential nutrients that provide energy and support basic processes necessary for maintaining health. They are normally found in starchy vegetables (grains, cereals, roots, and tubers) and typically account for at least half of the total daily energy needs. The strategy behind the Low Carb Diet (a literal translation: “low carb”) is to offer a smaller share of calories from this nutrient. But why?
The recommendation to reduce carbohydrate intake and increase the proportion of proteins and fats aims to promote the use of fat as the main energy source, while preserving lean body mass. Below you will read about the possible benefits and drawbacks of this strategy.
How to Follow the Low Carb Diet
The main recommendation is to reduce the intake of carbohydrates and increase the proportion of proteins and fats in the diet. But how do you reduce them? Typically, a diet consists of at least half of the calories coming from carbohydrates. This means that in a 2,000-calorie diet, 1,000 calories come from carbohydrates (or 250g, since each gram of carbohydrate is equivalent to 4 calories). In practice, the Low Carb Diet can be implemented with variations in the proportion of these carbohydrates.
According to the Brazilian Low Carb Society, there are three main variations: “Moderate Low Carb Diet”; “Low Carb, High Fat Diet”; and “Very Low Carb Diet” (or ketogenic diet). Their differences are as follows:
- In the “Moderate Low Carb Diet,” carbohydrates comprise up to 45% of the total daily calories.
- In the “Low Carb, High Fat Diet,” carbohydrates are reduced to less than 26% of total daily calories, or less than 130 g per day.
- In the “Very Low Carb Diet,” also known as the ketogenic diet, less than 10% of total daily calories come from carbohydrates.
It is essential to emphasize that total daily calorie needs consider a variety of factors such as age, weight, sex, level of physical activity, and health status. Therefore, an individualized evaluation by a nutritionist is ideal and very important for proper prescription and safe monitoring of the diet’s progress. Depending on the plan, some tubers (potatoes) and sweeter fruits may be included, but the general characteristics tend to prioritize the consumption of vegetables; meats and eggs; natural fats (without hydrogenated oils, though saturated fats are allowed); less sweet fruits; and nuts (cashews, walnuts, almonds, etc.).
What Are the Benefits of the Low Carb Diet?
The proposal to reduce the intake of carbohydrate-rich foods is based on the idea that the body will need to seek energy from other sources, especially fat. According to the Brazilian Association for the Study of Obesity and Metabolic Syndrome (ABESO, 2016), the weight loss promoted by diets rich in fats and proteins and low in carbohydrates occurs mainly due to the lower calorie intake rather than solely the macronutrient composition.
Increasing the consumption of fats and proteins may also enhance satiety, which helps reduce overall intake, creates a negative energy balance, and consequently leads to weight loss. Another interesting point is that the diet discourages the consumption of processed products, which typically have high sugar (carbohydrate) content as well as excessive fats and sodium. These factors contribute to an excessive calorie intake, which is associated with weight gain. Reducing the intake of these products, alongside the encouragement of more natural foods, is also beneficial for improving gut nutrition and health.
In addition to its effects on weight loss and body fat reduction, strategies that reduce carbohydrate intake have been recommended as an aid in the treatment of certain conditions, such as epilepsy, hypertension, dyslipidemia, diabetes, and polycystic ovary syndrome.
Does the Low Carb Diet Have Contraindications?
Every restrictive diet can pose potential health risks. This risk can be minimized when the diet is prescribed and monitored by a health professional, especially a nutritionist. An indiscriminate dietary restriction without considering individual nutritional needs can lead to various health complications. Regarding the Low Carb Diet, possible issues include headache, nausea, increased cortisol levels (a stress-related hormone), rapid weight loss leading to metabolic disturbances, renal and hepatic overload if protein intake is excessive, and a possible increase in total and LDL cholesterol.
Other problems reported by those who have tried this diet include difficulty performing physical activities, challenges in maintaining the dietary pattern, and excessive weight gain afterwards. Practicing such restrictive diets can lead to frustration due to maintenance difficulties, monotonous eating habits, a poor relationship with food due to the notion of “good” versus “bad” foods, diminished attention to the quality of the diet, misinformation regarding nutrition (for example, the outright condemnation of fruit consumption), subsequent compensatory overeating, and even the development of binge eating or other eating disorders.
Conclusion
Our body obtains energy from food, and a balance of nutrients is fundamental to maintaining health. Even at rest, our breathing, heartbeat, and brain functions are consuming energy. Factors such as your sex, weight, height, age, and level of physical activity typically define how much energy you need to obtain from food each day.
Carbohydrates are essential for vital bodily functions, but the proportion they should represent in the diet can vary according to individual needs and objectives. The Low Carb Diet, in its various forms, has been shown to be a strategy to assist in creating a caloric deficit that can lead to weight loss and control of certain health conditions. However, the indiscriminate practice of this diet without the recommendation and guidance of a nutritionist may lead to nutritional deficiencies and serious health consequences. Therefore, we stress the importance of seeking professional support if you are considering making changes to your eating habits.
Revista Saúde em Foco – Issue No. 9 – Year: 2017
BENEFITS AND DRAWBACKS OF THE LOW CARB DIET
Renata Cordeiro¹*; Marina Baldasso Salles¹; Bruna Marcacini Azevedo²