The principle behind low carb diets is that you will lose weight if you eliminate or severely reduce the amount of carbs in your diet because carbohydrates spike blood sugar levels and cause your body to produce insulin. This is something every diabetic knows: extra insulin production causes the body to store extra calories as fat. The result? A diet of no or very few carbohydrates, which can indeed result in impressive weight loss.
If the results of low carb diets are so impressive, why are so many people still overweight? For one, low carb diets are difficult to sustain. Your body needs carbohydrates for energy; it’s very taxing on your system to extract energy from a low-carb diet, forcing your body to take energy from your fat and muscles. People who eat a low carb diet and doesn't continue to build muscle will lose a good deal of muscle in addition to fat, making them lose tone and definition.
What part of a low carb diet is good and worth examining? The diet highlights the fact that Americans tend to eat too many carbs, especially in the form of refined sugar and starches, so limiting carbs is a good idea—to a certain extent. However, you have to honor your body's need for carbhydrates or else risk trying to perform athletically with a body that is fatigued, weakened, and low on fuel.
What is the healthy option? It's wise to reduce your simple carb consumption, eating small amounts of complex carbs instead. Increase your consumption of fruit, vegetables, protein, and fatty fish. Make sure your diet plan incorporates exercise, including resistance training, since you need to build muscles, not lose muscles. Pay attention to the following: portion control, calories, and quality of food, all in addition to exercise.
This is the kind of weight loss plan you want: something sustainable over time.
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