Low Carb Diets

For information purposes only. Exercise and diet at your own risk

The low carb diet has been one of the most discussed and disputed weight loss strategies over the last decade. Many swear by its effectiveness, whilst others claim to have ended up in hospital as a result of following such a carb restricted regime.


The term low-carbohydrate diet today is most strongly associated with the Atkins Diet. However, there is an array of other diets that share to varying degrees the same principles (e.g. the Zone Diet, the Protein Power Lifeplan, the South Beach Diet). There is no set definition for what consitutes a low carb diet, however it is generally thought of as diets that reduce (nutritive) carbohydrate intake sufficiently to dramatically reduce or eliminate insulin production in the body and to encourage ketosis. Ketosis is a stage in metabolism occurring when the liver converts fat into fatty acids and ketone bodies which can be used by the body for energy. It was identified by Dr. Stephen Moody in 1969.


The theory behind low carb diets is based on blood sugar levels and the hormones insulin and glucagon. Insulin is a hormone released when blood sugar levels are high; it reduces blood sugar levels; whilst glucagon is released when blood sugar levels are low, this hormone raises blood sugar levels. The intake of a very low carb diet means that insulin release is minimal, and this encourages ketosis. Practically, this means reducing the consumption of desserts (full of sugar), breads, pastas, potatoes, rice and other sweet or startchy foods. A recommendation of 30 grams of carbs per day is typical.


Potential Dangers:
According to the NHSDirect Website – ‘Prolonged severe ketosis can be dangerous as it can change the acidity of your blood, which may eventually lead to serious damage to your liver and kidneys…ketogenic diets are never recommended by health professionals for more than short-term use, typically no longer than 14 days’. So in theory, low card diets could kill you via liver or kidney damage. Other health problems include constipation and increased cholesterol levels (if high levels of saturated fat are consumed). Vital nutrients may also be lacking if a conscious effort is not made to replace these from sources such as fish and vegetables.


Global Fitness recommends avoiding low carb diets, and instead recommends the GI or Glyceamic Load Diet. Remember to consult your doctor first; and diet at your own risk.