Killer Question: Does the low carb diet really work?
updated the 9 June 2016 à 12:46This age old diet is certainly no new fad – we’ll tell you if you should be doing it or steering clear of it.
The idea of cutting carbs is simple, but it’s easier said than done. Bread, rice, cereals, potato chips, pasta and even bananas are all high in carbohydrates, but they show up in most people’s diet, sometimes multiple times a day. However, if you’re willing to stick with the challenge, is a low carb diet actually worth it?
WHAT’S INVOLVED?
While there is no clear definition of a ‘low carb diet’, the general premise (as you probably guessed) is to cut down on foods loaded with carbohydrates. Carbs are important for giving the body energy, but if you eat more than your body needs, it has no choice but to convert the extra into fat. By cutting out carbs, the body reduces its production of insulin, resulting in the existing stores of fat to be burnt for energy instead.
DOES IT WORK?
Studies have shown that cutting down on carbs actually has a very positive, short-term effect, with a rapid initial weight loss. However, much of this loss comes from loss of fluid, rather than body fat. When the body doesn’t get the carbohydrates it is used to, it starts to use up some of the stores in our liver and muscles. These stores, known as glycogen, is stored alongside three times its weight in water. Hence, when you cut out your morning toast for a week, you’re actually getting rid of all that stored fluid.
As with any diet, true fat loss occurs only when you consume fewer calories than you burn. The good news is that, since we generally eat carby foods quite high in calories, cutting them out drastically reduces the amount of calories we consume. If you keep up a moderate exercise regime while you diet, you’ll certainly see results.
IS IT SAFE?
As with any diet that drastically changes what your body is used to eating, it’s generally a good idea to only stick with it for a short amount of time. Any longer and you might actually end up doing more harm than good. With a low carb diet, it’s important to understand that it is only effective if it is nutritionally sound. For example, a low carb diet that over-restricts nutritious and fibre-rich foods (think whole grains, pulses, and root vegetables) will lead to deficiencies and nasty side effects. Similarly, going from a carb-rich diet to no carbs at all can destroy your energy levels, leading to fatigue.
To ensure you are maintaining your fibre levels, go for non-starchy vegetables like broccoli, cauliflower, and celery, or consider fibre supplements like psyllium husk. To keep your energy up, try to consume a lot of your carbohydrate allocation in the morning – it’ll give you enough energy to get you through the day. If you start to feel tired later on, grab a handful of nuts.
Angela Goh
Photo: Getty Images
