Just when I thought low carb diets were dead, I had two people comment last week on successful weight loss by avoiding carbohydrate. I used to battle the notion of weight loss through carbohydrate restriction daily, but now (thankfully) the fad is fading. I want to touch on why I warn against low carb diets.
When you cut out carbohydrate from your diet, you also cut out lots of important things: fiber, vitamins, minerals, and phytochemicals. I do not believe in weight loss in spite of nutrition. I am not here just to make everyone a size 4. Just because someone is thin does not mean they are healthy, and, if you achieve your goal weight by cutting out all whole grains, beans, fruits, and starchy vegetables, then I do not believe you are healthy.
What bothers me the most about low carb diets is that followers start to associate meats (even high fat meats) and cheese (even high fat cheese) as healthy foods that help them reach their goal weight. On the other hand, low carb dieters view fruits, potatoes, whole wheat pasta, and beans as unhealthy foods that should be avoided. Low carb diet enthusiasts even believe that bacon and eggs for breakfast is a healthy diet and oatmeal is something to be avoided. Does any of this make sense to you? I hope not!
When the low carb diet becomes tiresome (which it always does, because it’s way too restrictive) and carbohydrate foods start creeping back in the diet, followers of the low carb diets often continue to view whole wheat pasta, beans, and fruit as “bad”, but will splurge on desserts and other junk foods. Their diet is now too high in fat and protein from meats and cheeses and low in fiber and nutrients. What a disaster!
Carbohydrate is not evil. Our bodies use carbohydrate for energy. Any runner will tell you that complex carbohydrate is essential for a good workout. The problem in our country is too much carbohydrate from too large of portions and not enough activity to burn off excess intake. Pasta is not bad, but I do recommend whole wheat pasta and only 1 cup at a meal (not 6 cups of white pasta from a restaurant). Spreading carbohydrate out at each meal fuels your body and gives you energy to get through your day.
When you follow a low carb diet, weight loss is quick because our muscles and liver store water along with carbohydrate. A dramatic decrease in carbohydrate results in diuresis (you lose lots of water, not fat). This diuresis is the reason for 5-10 pounds of weight loss the first few weeks of cutting back on your total calories.
Protein is not a freebie. Protein has 4 calories per gram just like carbohydrate. Often individuals who follow a low carb diet view meat, cheese, and eggs as freebies that can be eaten in large quantities. This is not true. Too much meat, cheese, and eggs will result in weight gain and is not good for your heart. You should keep your meat, cheese, and egg intake to 6 oz. or less of lean choices.
When you hear about fad diets such as the low carb diet, remember to use your common sense. Do you really think fruits are the reason for weight gain in our society? If there was any easy diet that worked quickly would anyone be overweight? Can bacon really be healthier than oatmeal? There is no super-easy way to drop pounds quickly. The best diet to follow is the common-sense diet: eat your fruits and vegetables just like Mom told you to.