There are so many diets out there, but how many of them really work? Low-carb diets can be one of the most dangerous diets to try out, so make sure you know what you're getting yourself into before starting one.
I’m sure you’ve heard one time or another in your life that carbs are evil. Well, let me ask you, “Do you believe that?” I’m still amazed at all the people I come into contact with that still practice low-carb eating. While the Atkins Diet isn’t the only low-carb diet out there, it sure started quite a storm and has left a large debris field in its path. So why am I focusing so much on low-carb nutrition? It’s because I really feel it’s not only unhealthy, but it can also be dangerous.
It’s because I really feel it’s not only unhealthy, but it can also be dangerous.
Our society is flooded with so many new trends and diets, half of which have their moment of glory and then fade off into the distance. Diets with names like Atkins, Zone, South Beach, Subway Diet, Carb Blockers, Sugar Busters, Slim Fast, Jenny Craig, Trim Spa, NutriSystem, and Weight Watchers are some of the more popular ones. What about PACE, Gut Busters, Grapefruit Diet, Hawaii Diet, Hay Diet, Pritiken Diet, and Inhalers Diet? For a lot of you, you’ve probably never heard of many of those. Well guess what? The list goes on and on.
As I said earlier, the Atkins Diet really focused on low-carb eating, and while after filing for bankruptcy and emerging with a focus centered more on healthy “on-the-go eating”, Atkins still promotes low-carb nutrition.
Based on a 2000-calorie diet, the recommended daily value for carbohydrates consumed is 300 grams of complex carbohydrates, or 60% of your total calories.
So why is low-carb eating unhealthy? Before we get into that, a general rule of thumb is that if a diet is selling its own products as a requirement of completing it, chances are it’s probably not that great of a diet. While there are some diets that map out good eating plans, most are in it to make money … well actually, I guess all are in it to make money; it’s just that some are better than others. Remember, diets are businesses, and although they may sound wonderful, their main objective is to convince you of why you need to give them your money.
OK, so why isn’t low-carb eating a wise decision? First, I know I’ve used this analogy before, but think of a car and the fuel it takes to run it. Try to go without emptying your pockets to fill your car back up, and see what happens. Obviously, you’ll run out of gas, and your car won’t run. The same can be said for your body. Carbohydrates are to your body as gas is to your car. Without carbs, your body won’t run properly.
When I’m training a client, and they get dizzy, the two things I ask them are if they’ve been drinking water (dehydration), and if they ate anything before our session together. Most of the time, the answer is no to one or both things.
For every gram of carbohydrate eaten, 4 calories are consumed. For every gram of fat eaten, 9 calories are consumed.
Based on a 2000-calorie diet, the recommended daily value for carbohydrates consumed is 300 grams of complex carbohydrates, or 60% of your total calories. Now this number can vary based on your total calories consumed, anywhere from 55-65% of your calorie consumption.
Here are some cool facts. For every gram of carbohydrate eaten, 4 calories are consumed. For every gram of fat eaten, 9 calories are consumed. For every gram of protein eaten, 4 calories are consumed. From this, you can see that a high-carb diet will most likely contain fewer calories than a high-fat diet. Also, converting glucose (a carbohydrate) into fat requires that calories be spent in order to complete this process, so consuming complex carbohydrates is actually less fattening than eating fatty foods.
OK, so why can low-carb eating be dangerous? Since glucose is our main source of energy, and carbohydrates are made up of glucose, carbs are our main source of energy. What happens when we don’t consume enough carbs during the day is that our bodies can’t get enough energy from the carbs we eat. When this happens, our bodies go into survival mode and have to find energy from somewhere. Our bodies first turn to protein for providing the “backup” energy, but the problem with this is that this takes away from protein’s main functions like maintaining our immune systems and maintaining our muscle mass (our muscles will break down without protein). The body can convert protein into glucose, but it’s very resistant to do so; this is why it’s suggested to always consume a mix of protein and carbs after a workout. The protein is used for muscle repair, and the carbs provide energy for the body so that protein doesn’t have to.
The average ratios should be 12-20% protein, 55-65% carbohydrates, and 25-30% fats (based on a 2000-calorie diet, only up to 20 grams of saturated fat per day and up to 300 mg of cholesterol per day).
Even though it’s not good to, the body can convert protein into glucose, but it can’t convert fat into glucose. In order for fat to be used for energy, it has to combine with a carbohydrate. The problem is, when you’re not eating carbs, there’s none there for the fat to combine with. This means that during the breakdown of fat, ketone bodies can be produced. Ketone bodies upset the acid-base balance in the blood, and as a result, the body can go into ketosis.
During ketosis, the brain slows down and causes the body’s muscles and organs to break down in order to provide energy to it. Essentially, your body is eating itself away, and as this happens, your metabolism drops; this means it’s even harder to burn off calories. On top of all this, ketones can cause other issues such as kidney problems.
The most successful eating plans focus on moderation of calories, balance, and smart eating choices.
Low-carb diets have led people astray because when it comes to carbohydrates, there are two different kinds. If you remember my articles on simple sugars and the glycemic index, then you’ll remember that smart eating choices with carbs are all about choosing complex carbs over simple carbohydrates and low-glycemic foods over high-glycemic foods; it’s all about controlling your blood sugar and insulin levels, not about staying away from carbs all together. Another benefit of complex carbs is the fiber they contain. Fiber slows down the break down into glucose, so the slower the break down, the smaller the spike in blood sugar. The smaller the spike, the less likely fat will be stored in the body.
When it comes to knowing what to eat, it’s essential you get a well-balanced diet of carbs, proteins, and fats. [The average ratios should be 12-20% protein, 55-65% carbohydrates, and 25-30% fats (based on a 2000-calorie diet, only up to 20 grams of saturated fat per day and up to 300 mg of cholesterol per day).] Without a balance, problems such as the ones talked about can result. The most successful eating plans focus on moderation of calories, balance, and smart eating choices. So the next time you hear about a new diet that’s out, make sure it sticks to the foundational principles of healthy eating. If it’s more about eating a certain type of food or product, you’re better off keeping your money in your pocket.
References:
American Council on Exercise (2003). ACE personal trainer manual: The ultimate resource for fitness professionals, (3rd ed). San Diego, Ca.: American Council on Exercise.
Sizer, F., & Whitney, E. (2003). Nutrition concepts and controversies, (9th ed). Belmont, Ca.: Wadsworth/Thomson Learning.
Dan Falkenberg is the cofounder of Your Live Trainers. He can be reached at DanFalkenberg.com.