In this article about 4 reasons why a low-carbohydrate diet doesn't work: No more bread, pasta, and potatoes, better known as a low-carbohydrate diet. Have you ever tried it? In recent years, a low-carbohydrate diet seems to be a popular diet for quick weight loss. Some even swear by a low-carbohydrate lifestyle. But banning carbohydrates from your life is not the solution to losing weight. We share four reasons why a low-carbohydrate lifestyle doesn't work.
4 reasons why a low-carbohydrate diet doesn't work explained
Your daily energy intake is determined by the amount of proteins, fats, and carbohydrates you consume. Carbohydrates, like proteins and fats, are macronutrients, but they are not considered essential like the other two. In a low-carbohydrate diet, you limit the amount of energy you get from carbohydrates to less than 35%.
According to proponents, this would lead to fewer spikes in blood sugar levels and a more stable insulin level. Without these spikes, you would burn more fat and store less fat. That sounds nice, but in practice, it works a bit differently.
1. Quantity is decisive for weight loss
A common assumption is that carbohydrates are fattening. Carbohydrates promote insulin production. Since one of the functions of insulin is fat storage, it is often thought that when you eat carbohydrates, the body stores this faster as fat. What is fundamentally wrong with this view is that you do not gain weight because you eat carbohydrates. You cannot lose or gain weight from specific food sources. The principle of weight loss is that you consume fewer calories than you expend, in other words, you create a calorie deficit. When you have a calorie surplus, you consume more calories than you expend, you gain weight. Therefore, the leading principle in weight loss is energy balance and not the type of food you consume. Carbohydrates do indeed stimulate insulin production, but your energy balance ultimately determines whether you gain weight.
2. A low-carbohydrate diet does not directly lead to fat loss
When you stop eating carbohydrates, you usually lose weight quickly at first. This makes it seem like a low-carbohydrate diet is a good solution. The reason you lose weight quickly is that carbohydrates are stored in the body along with water. When you stop eating carbohydrates, your body also retains less water, which results in a lower number on the scale. In the short term, a low-carbohydrate diet can lead to weight loss, but in the long term, you cannot continue to ban carbohydrates, and the loss will stagnate or reverse. It's important to remember that you can lose weight on a low-carbohydrate diet, but it does not necessarily mean that you are burning fat.
3. Nutrient deficiency due to a low-carbohydrate diet
A low-carbohydrate diet often leads to a deficiency in nutrients. Carbohydrates also contain important nutrients, such as fibers, vitamins, and minerals. For example, the body needs fibers for a well-functioning digestive system. Additionally, a low-carbohydrate diet often includes more animal products, such as pork, which increases the risk of health issues. The body also needs carbohydrates for energy during activities such as exercising or studying. If you follow a low-carbohydrate diet, it may result in having less energy due to a deficiency in certain nutrients.
4. Yo-yo effect
Avoiding carbohydrates forever is not wise and not feasible. When you start adding carbohydrates back into your diet, you will notice that you quickly gain weight again, the so-called yo-yo effect. On one hand, your body retains more water when you start eating carbohydrates again, which causes your weight to increase. On the other hand, the yo-yo effect can also have psychological reasons. When you have denied yourself something for a period and you are allowed to have it again after a while, the urge to eat something that has been off-limits for a long time can be strong. In many cases, this can lead to excessive compensating.
If a low-carbohydrate diet doesn't work, what does?
Banning carbohydrates is therefore not the ultimate solution for weight loss. Weight loss depends on multiple factors, and your energy balance, sufficient nutrients, and a sustainable change are important. Do you want to know how you can lose weight responsibly and create a lifestyle that can be maintained in the long term? Then contact us for personal advice at info@daadkrachtoverveen.nl
Sources
Sareen S. Gropper. Jack L. Smith. Advanced Nutrition and Human Metabolism Edition 6. Consulted: Chapter 3: Carbohydrates.
Menno Henselmans. The Science Of Nutrition: Is a Carb a Carb?. 2012. Accessed at http://www.simplyshredded.com/the-science-of-nutrition-is-a-carb-a-carb.html
Also read: 5 breakfasts with more than 25 grams of protein · more articles on our blog · personal training at Daadkracht.
