Controversial Low Carb Diets

Recently, I completed an intersession course on Human Nutrition (KIN 110). In the course, one of the things we learned about was weight management and diet plans. Dieting has been around since the 17th century and has been changing ever since. One of the most infamous diet plans, and the one I will be focusing on in this blog, was created by Dr.Atkins in 1972 called the "Diet Revolution" (AKA: Low Carbohydrate Diet). One year after the introduction of this diet plan, the American Medical Association called the diet dangerous. (Insel et al., 2011) Yet, this diet plan still exists to this day, so somehow, this technique has to be successful....but also dangerous....?

Before moving into the controversial issues of the low carb diet, I should clarify what is a low carb diet. As the name implies, this diet is based upon a low intake of carbs as a weight loss tool. Specifically, this weight loss plan is designed to put your body into the state of ketosis by consuming 20-50g of carbohydrates per day. (Dill, 2011) The upside to this diet plan is that it allows you to consume an unlimited amount of fat and protein!! As you can see, the latter is what makes this diet plan so appealing.

So the controversial issue at hand is whether or not a low carb diet is the solution to weight loss.

On one hand, a low carb diet promotes weight loss through three mechanisms. First, low carbohydrate intake leads to the depletion of glycogen stores leading to an initial rapid weight loss from water. (Dill, 2011) Glycogen is the storage form of carbohydrate used by our body (so any excess carbs is stored as glycogen in our liver and muscles). Secondly, low carbohydrate intake leads to a production of ketones. Excess ketones in the body leads to the state ketosis (which is when your body does not have the energy from carbohydrates to break down fat). In this state, your appetite actually decreases and as a result, your overall energy intake decreases. (Dill, 2011) Last but not least, this type of diet tend to be low in total energy intake and as a result, results in weight loss. (Dill, 2011) Some studies even show that this diet plan can alleviate some cardiovascular disease risk factors. However, this study was done on adult rats, so the effects on human could vary.

On the other hand, the risks that associates with this diet plan includes nutrient inadequacy (ex. Vitamin E and A) from inadequate consumption of a variety of foods. (Dill, 2011) Secondly, this diet allows you to consume excess amounts of total fat and saturated fat which increases the risks for cardiovascular disease. (Dill, 2011) Thirdly, dehydration is very likely, due to the body trying to get rid of the excess by-products of excess protein intake through urine. (Dill, 2011)

So the question still stands: is it worth it?

Personally, I would have to say no. First of all, more studies need to be done on the effects of a low carb diet before we can associate weight loss to low carb diet. Furthermore, as I have learned in KIN 110, any type of diet won't work because our body DEFENDS itself against weight loss. (Dill, 2011)

Therefore, the apparent fact is that there are no short-cuts or easier ways to body weight loss but to keep ourselves active physically. Accordingly, the best solution is to incorporate physical activity into our daily lives.

References:

Dill, R. (2011). Human nutrition: human issues. Unpublished manuscript, Department of Kinesiology, Simon Fraser University, Burnaby, Canada.

Insel, P., Ross, D., McMahon, K., & Bernstein, M. (2011). Nutrition. United States of America: Jones and Bartlett Publishers, LLC.