by: james ellison

It's no wonder that confusion reigns when it comes to the worth and
reliability of low-carb diets after all the conflicting studies and
confusing interpretation of the information. It seems like debates
are popping up everywhere!

No matter if it's Atkins, South Beach or some other low-carb plan,
there are approximately 30 million Americans are on a low-carb diet.


Supporters contend that the large amount of carbohydrates in our
diet has led to increased problems with obesity, diabetes, and other
health situations. On the other hand, some attribute obesity and
related health problems to over eating of calories and lack of
physical activity. They also express concern that without grains,
fruits, and vegetables in low-carbohydrate diets may lead to
deficiencies of some key nutrients, including vitamin C, fiber,
folic acid, and many minerals.

It is already known that any diet, whether high or low in
carbohydrates, can produce meaningful weight loss during the early
stages of the diet. Keep in mind, the key to a diet being successful
is in being able to lose the weight on a permanent basis.

Let's see if we can expose some of the mystery about low-carb diets.
Following, is a listing of some related points taken from recent
studies and scientific literature.

Point 1 - Some Differences Between Low-Carb Diets

There are many famous diets created to lower carbohydrate
consumption. Lowering total carbohydrates in the diet means that
protein and fat will take up a proportionately greater amount of the
total caloric intake.

Low carbohydrate diet like the Atkins Diet restrict carbohydrate to
a point where the body becomes ketogenic (a high-fat,
low-carbohydrate diet that includes normal amounts of protein).
Other low-carb diets like the Zone and Life Without Bread are less
confined. Some, like Sugar Busters announce only
to eliminate sugars and foods that elevate blood sugar levels
excessively.

Point 2 - What We Know about Low-Carb Diets

+Close to all of the studies to date have been small with a
diversity of research objectives.
Carbohydrate, caloric intake, diet duration and participant
characteristics are wide-ranged greatly. Most of the studies to date
have two things in common, none of the research studies had people
in the study with a average age over 53 and none of the controlled
studies lasted more than 90 days.

+The results on older adults and long-term results are scarce. Many
diet studies fail to keep track of the amount of exercise, and
therefore caloric use, while people in the study are dieting. This
helps to explain the variances between studies.

+If you lose weight on a low-carb diet it is a function of the
calorie intake and length of the diet, and not with reduced amount
of carbohydrates.

+There is very little evidence on the long-range safety of low-carb
diets. Even though the medical community has concerns, no short-term
bad effects have been found with cholesterol, glucose, insulin and
blood-pressure levels among the people in the study on the diets.
Because of the short period of the studies the adverse effects may
not show up. Losing weight typically leads to improvement in these
levels, and this may offset an increase caused by a high fat diet.
The over-all weight changes for low-carb and other types of diets
are similar.

+Most low-carb diets can cause ketosis. Nausea, vomiting, abdominal
pain, and confusion are some of the potential consequences. When
first starting a low-carb diet some fatigue and constipation may be
met and these symptoms usually disappear quickly.

+Some report that you can have more calories when on a low-carb
diet. Remember a calorie is a calorie no matter what you intake.
When the study is not closely supervised variations will result by
people cheating in the study on many factors of the study.

There are three important factors I would like to re-emphasize:

1.- The over-all success rate for low-carb and other types of diets
are similar.

2.- Small amount of information exists on the long-term efficacy and
safety of low-carb diets despite their huge popularity,

3.- Dieters usually experience boredom with a strict version of the
low-carb diet and are not able to stay on diets of low carb food.

After observing the subject, a more severe and controlled study are
needed on a long-range basis. The ketosis produced is abnormal and
stressful metabolic state. The results may cause more problems than
it solved.

By picking a reliable diet you will benefit over a lifetime of
proper eating and not a weight loss quickie.
An excellent rule of thumb is look at the diet long-range and see if
you can see yourself still on that diet after a couple of weeks.
However, by following a diet with fat, carbohydrates, protein and
other nutrients in moderation may be the best way to go and a little
more exercise won't hurt either.



About the author:
Jim has been interested in health factors for most of his life. Most
of his knowledge is from investigating the many faucets for a
healthy being. You can learn more of low carb dieting by visiting:
http://www.low-carb-dieting-secrets.com