The truth about the 'low carb lifestyle'

October 04, 2004

By Sharon Stanfield

Remember when the scary word for the weight conscious was FAT? In the 1980s a variety of starvation-type diets, diet pills and joint-pounding aerobics were all the rage as the modern, idealized physique became slimmer and slimmer. The trend gradually shifted in the 1990s from moderate fat consumption to a no-or low-fat diet to shed vanity pounds. Many companies developed low-fat varieties of their foods or tried to modify their high-fat selections. The popular low-fat lifestyle was continually promoted with creative marketing ...very little has changed.

I would have never imagined by 2004 that thousands of Americans (millions worldwide) would have embraced the complete opposite notion of munching down on unlimited fat and protein, scarfing down low carbohydrates without regard to the amount of calories. Stores like Target started flagging the shelves, displaying their low-carb snacks and drinks. Subway used expensive athletes in their TV ads to endorse their new low-carb menu. Even restaurants like T.G.I.Fridays have a twist on the anti-carb phenomenon by adding "Atkins-approved" sections to their menus. But before you start canceling out your bread, pasta, and favorite fruits, let's review what we know about fats and carbohydrates in our diets.

Over the past thirty years researchers have linked eating excess dietary fat to obesity, diabetes, cancer, and cardiovascular disease. The latter two are the leading contributing causes of death in America today. Due to these findings, professional health organizations, such as the American Heart Association (AHA), have set dietary standards for the average American. The AHA recommends that between 15-30% of daily calories should come from fat, with no more than 10% coming from saturated fat. Saturated fat is found in animal products; this, in turn, can cause fatty deposits to build up in the walls of arteries. Too much of these deposits clog or can even completely block the arteries' blood flow.

Dietary fat is needed for a variety of bodily functions, such as aiding in vitamin absorption, regulating body temperature, and providing energy. While it is important to have some fat in our diets, moderate carbohydrate consumption has been shown to be a very healthy way to keep up energy levels, especially during intense exercise. Experts recommended 55-60% of daily calories come from carbohydrates.

Carbohydrates are also important for proper brain and muscle function. Complex carbs (like whole-grain breads and pasta, vegetables, and fruits) usually have dietary fiber, which can help prevent cancer of the digestive system. Many health experts are concerned about the long-term effects of unbalanced nutrition. Troubling side effects of low-carb dieting include weakness, digestive problems and a general lack of energy. Eliminating vitamin-rich fruits and vegetables (orange juice, carrots, potatoes) also, unfortunately, removes cancer-fighting characteristics found in these nutrients.

What about all the weight people lose on high-fat, low-carb diets such as Atkins? Many experts suspect the pounds people lose on low-carb diets is due to water weight. This is still under investigation. It is interesting to note that participants in low-fat/high-carb diets when compared to high-fat/low-carb diets tend to lose the same amount of weight over a period of one year without the negative side effects.

While there are not enough long-term studies to make a complete judgment on whether or not the low-carbohydrate lifestyle is right for you, consider a few things. Most fad diets are popular because they tell people what they want to hear: weight loss is quick and easy.

Most of these diets-as with the famous Atkins diet-do not emphasize balance. This can lead to nutritional deficiencies and cause severe health problems. Short-term weight loss may happen with these diets, but most regain their weight (and then some) when they return to their normal eating habits. Smart entrepreneurs (not health professionals) have supplied this country with innumerable, unproven diet plans. They usually focus too much on eating without addressing lifestyle and behavior changes, like adding physical activity to expend extra calories or watching calorie content and portions sizes.

As we progress into the 21st century, what will Americans do next in the name of weight loss? Will they book a routine liposuction appointment before their next spring break or cruise to Mexico? Why not try to eat a balanced diet and exercise for a change?

Sourece:www.usavanguard.com