Milly Gaines
Carbohydrates are one of the three macronutrients essential for human health and proper body functioning. However, in recent times, the low-carb diet has gained mainstream popularity, with some people aiming to eliminate carbs altogether. While a no-carb diet can lead to weight loss, it is highly restrictive and not well-researched for safety. It can also be challenging to sustain long-term due to its restrictive nature. This type of diet focuses on consuming foods that contain primarily protein or fat, such as meats, fish, eggs, cheese, oils, and butter. It is important to note that a no-carb diet should not be followed by those with eating disorders, children, cholesterol hyper-responders, or pregnant or nursing people. Additionally, it is recommended to consult with a doctor or dietitian when considering a no-carb diet to ensure it is done safely and to eventually transition back to a more sustainable and balanced diet.
Characteristics and Values of a No-Carb Diet
| Characteristics | Values |
|---|---|
| Carb intake | Less than 20-50 grams per day |
| Calories | 60% or more from fat |
| Food choices | Meat, fish, eggs, cheese, butter, oils, nuts, seeds, non-starchy vegetables, high-fat fruits |
| Nutrient considerations | Focus on protein, fiber, complex carbs, and healthy fats |
| Weight loss | Likely, but mostly water weight initially |
| Side effects | Bad breath, constipation, trapped gas, higher cholesterol, kidney issues |
| Safety | Not recommended for those with eating disorders, children, cholesterol issues, pregnant/nursing people |
| Long-term impact | Unclear, more research needed |
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What You'll Learn
Eat more protein to feel fuller for longer
While carbohydrates are an important part of most diets, lowering your intake of carbs may mean you find yourself eating more protein. Eating more protein can help you feel fuller for longer, fight cravings, and boost your metabolic rate.
A 2014 study found that eating a high-protein breakfast reduced cravings and late-night snacking in adolescent girls with overweight. Similarly, a 12-month study by the University of Sydney found that overweight women on a high-protein diet lost more weight and experienced less urge to snack.
Protein is one of the main reasons why dietitians recommend snacking on nuts or yoghurt. Meals with a good helping of protein from meat, fish, chicken, eggs, beans, or lentils help us feel full and satisfied for longer.
If you are considering a low-carb diet, it is advisable to eat a varied diet. Concentrating on protein, fiber, complex carbs, and healthy fats can help you feel satisfied throughout the day and provide the nutrients needed for a balanced diet.
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Focus on healthy fats like nuts, seeds, olive oil, and dairy
While low-carb diets can lead to weight loss, they are not without their risks. Nutritional ketosis, for example, can increase uric acid levels, leading to kidney stones or gout flares. Low-carb diets are also low in fibre, which can cause constipation and gas.
To stay on a low-carb diet and avoid these pitfalls, it's important to focus on healthy fats like nuts, seeds, olive oil, and dairy.
Nuts and seeds are a good source of protein and healthy fats, as well as dietary fibre and phytochemicals that act as antioxidants. They are also high in amino acid arginine, which keeps blood vessels healthy and helps maintain healthy blood pressure. The Australian Dietary Guidelines recommend 30 grams of nuts on most days of the week for adults.
Olive oil, especially extra virgin olive oil, is another source of healthy fats. It also contains antioxidants and anti-inflammatory properties that can help prevent chronic diseases. Research suggests that olive oil may help lower inflammation and increase HDL (good) cholesterol, which can lower the risk of heart disease.
Dairy products are a good source of calcium, which is important for building and maintaining strong bones and teeth. They are also a source of potassium, which helps maintain healthy blood pressure, and vitamin D, which helps the body maintain proper levels of calcium and phosphorus. MyPlate.gov recommends including fat-free or low-fat dairy products like milk, yogurt, cheese, lactose-free milk, and fortified soy milk or yogurt in your diet.
By focusing on these healthy fats, you can stay on a low-carb diet while still getting the nutrients your body needs to function properly and stay healthy.
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Avoid simple carbs from highly processed foods
Carbohydrates are sometimes referred to as "simple" or "complex". Whole carbs are complex carbohydrates that are minimally processed and contain the fibre found naturally in the food. They are generally healthy and are typically full of nutrients. Whole food sources of carbohydrates include vegetables, fruits, legumes, and whole grains.
On the other hand, refined carbs are simple carbohydrates that have been processed and have had the natural fibre removed or changed. They are extremely unhealthy and are often lacking in many essential nutrients. They are usually found in highly processed foods such as white bread, pasta, biscuits, cookies, cakes, and soda. These foods are also high in sugar and calories.
To avoid simple carbs from highly processed foods, it is important to make a few dietary changes. Firstly, opt for whole grains, fruits, and vegetables over sugary drinks, candies, and baked goods. For example, choose whole wheat flour over enriched, unbleached, or multigrain flour. When eating out, be mindful of starches like potatoes, rice, pasta, and bread, which can add a significant amount of carbs to your meal. Consider ordering extra vegetables or a side salad instead.
Additionally, limit your consumption of sugar-sweetened beverages like soda, sweetened coffee, and sweetened tea, as these can add a lot of simple carbs to your diet. Instead, try mixing half unsweetened tea with half sweet tea, drinking sparkling water with a splash of juice, or reducing the amount of sweetener in your coffee. It is also important to note that while fruits and dairy foods contain simple carbs, they also provide beneficial vitamins and minerals, making them a key part of a balanced diet.
Finally, when eating a meal or snack with carbs, pair it with a protein source like meat, nuts, or low-fat dairy. This will help you stay fuller for longer, avoid blood sugar spikes, and boost your metabolic rate.
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Be mindful of portion sizes, especially when eating out
Eating out can be challenging when you're trying to stick to a low-carb diet. Even if you order meat or fish without any breading or gravy, you'll typically be served a starch on the side, such as potatoes, rice, pasta, or bread. These starches can add 30 or more grams of carbs to your meal, depending on the portion size, which is often large.
To stay on track with your diet when eating out, it's important to be mindful of portion sizes. Here are some tips to help you do this:
- Ask for smaller portions: Don't be afraid to ask for a smaller portion when ordering. Most restaurants will be accommodating of your request.
- Order extra vegetables: Offset larger servings of starchy sides by ordering extra vegetables. This will help you feel fuller and reduce your carb intake.
- Take home half the carb portion: If you're served a large portion of carbs, consider taking half of it home for another meal.
- Choose wisely: Opt for lean protein sources and complex carbohydrates when ordering. Avoid simple carbs that are derived from highly processed foods.
- Practice mindful eating: Sit down to meals with no distractions and eat slowly. This will help you pay attention to your body's signals of hunger and fullness, and prevent overeating.
- Be aware of portion distortion: Research suggests that the size, shape, and color of plates can influence your perception of portion size. Large plates can make food appear smaller, leading to overeating. When at home, use smaller plates to help regulate portion sizes.
- Keep a food diary: Writing down all your food and drink intake can increase your awareness of the types and amounts of food you're consuming. This can help you make healthier choices and reduce your chances of overeating.
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Consult a healthcare professional before starting a restrictive diet
While it may be tempting to jump into a new diet, it is important to consult a healthcare professional before starting a restrictive diet, such as a low-carb or keto diet. This is especially important if you have any underlying health issues or risk factors. By seeking professional advice, you can ensure that the diet you choose aligns with your specific health needs and goals.
A primary care physician or registered dietitian can provide guidance and support tailored to your individual needs. They can help you navigate the complexities of nutrition and ensure that your diet is safe and effective in the long term. For example, they can advise you on how to modify your diet to manage specific health conditions, such as diabetes, or to prevent life-threatening events related to food allergies or sensitivities. Additionally, they can help you make permanent lifestyle changes that go beyond temporary dietary restrictions.
Furthermore, embarking on a restrictive diet without medical supervision can have serious health consequences. For instance, very low-carb diets can lead to nutritional ketosis, which may cause a rise in "bad" cholesterol (LDL) and increase the risk of heart disease. Nutritional ketosis can also lead to higher uric acid levels, potentially resulting in kidney stones or gout flares. Additionally, low-carb diets are typically low in fiber, which can cause constipation and digestive issues. In some cases, extreme low-carb diets have been associated with a decrease in serotonin levels, impacting mental health and increasing the risk of anxiety and depression.
By consulting a healthcare professional, you can be mindful of these potential risks and make informed decisions about your diet. They can help you monitor your progress, manage any side effects, and provide ongoing support to ensure your safety and well-being. This is particularly crucial for individuals with pre-existing health conditions or those at risk of developing eating disorders such as Avoidant/Restrictive Food Intake Disorder (ARFID).
In summary, consulting a healthcare professional before starting a restrictive diet is a crucial step in ensuring your safety and long-term success. They can provide personalized guidance, help manage health conditions, and mitigate potential risks associated with significant dietary changes. By working together, you can develop a sustainable and healthy diet plan that considers your unique circumstances and health goals.
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Frequently asked questions
A no-carb diet is a way of eating that eliminates carbohydrates as much as possible. Carbohydrates are your body's primary source of energy and are found in grains, beans, legumes, fruits, vegetables, milk, yogurt, pasta, bread, and baked goods.
Foods that are typically allowed on a no-carb diet include meat and low-carb animal products, seafood, nuts, seeds, and non-starchy vegetables. Some people also eat high-fat fruits like avocado and coconut, which are low in net carbs.
Research shows that as long as you're getting all the necessary nutrients, you can remain healthy in the long term. No-carb diets have been associated with weight loss and better management of diabetes or prediabetes in adults with higher body weights.
Yes, a no-carb diet is highly restrictive and not well-researched for safety. It may lead to constipation, trapped gas, bad breath, and lower blood sugar levels. Some studies have linked low-carb diets to increased "bad cholesterol", kidney damage, osteoporosis, and impaired physical activity.
Before starting any new diet, it's important to consult with your doctor or a healthcare professional. You can gradually reduce your carb intake by consuming less of certain foods and beverages, like sweetened drinks, and eating more foods containing lean protein.
