Low Carbohydrate F.A.Q.
A Brief Introduction to Low Carbohydrate Diets
And Answers to Frequently Asked Questions
(last modified 12/8/2000)
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Lowcarb Basics
Low carbohydrate diets are based on the theory that many people can not consume large amounts of carbohydrate foods without having their bodies create, and store large amounts of body fat. It is a virtual opposite of the "food pyramid" prescribed by most nutrition authorities. Prohibited (or severely limited) foods are all starches and sugars, including all grains, cereals, potatoes, and foods made with them. Allowed foods are all meats, poultry, fish, shellfish, fats/oils, some dairy products (heavy cream, butter, and some cheeses), most green vegetables, and a few other relatively low carbohydrate fruits and vegetables (note: unlike other meats and fish, liver and mollusks contain carbohydrates, and therefore must be limited, see "Carbohydrate counts" in the main section of the FAQ). Unlike other diets, most low carbohydrate diets do not stress calorie restriction. You eat allowed foods until you're satisfied, and should never be hungry. The only other important requirement is to drink a large amount of water, but this is now the recommended by all health professionals for everyone, whether on any kind of “diet” or not (see the entry on water, below).
How low is “low?” Low Carbohydrate is roughly defined as any diet which involves under 100g of carbohydrate for the average person. While this will be way too high for many (perhaps most) of us who have already suffered severe metabolic disruption and have considerable weight to lose, it is still low enough for some to experience the metabolic changes and benefits that are characteristic of a lowcarb diet.
There are very significant differences between "low fat" and "low carb" diets. When you starve your body of calories, protein, and fat (as on the standard "low-fat/low calorie weight loss diet), it burns large amounts of both fat AND muscle to provide fuel. You lose weight, but the loss of muscle tissue not only shows physically, but it also reduces your basic metabolic rate, so you need to cut calories EVEN MORE! On a proper lowcarb diet, your body burns mostly FAT (maybe ONLY fat), and preserves your lean muscle tissue. If you do any exercise, you will even ADD lean muscle while still losing fat, thereby INCREASING your basic metabolic rate, and ENHANCING the loss of fat. Since muscle is more dense than fat, you may very well find yourself fitting much smaller size clothing than you think you should at your new weight. This is also the reason that you must check your measurements as well as your weight, since you may at times be getting leaner, while not getting any lighter (but that's a GOOD thing!).
Another difference is the lack of hunger and the absence of "cravings." According to several theories, for some people carbohydrates act very much like an addictive drug. The more they eat, the more they crave those foods. On a low carbohydrate diet, once past the initial few days, those cravings significantly diminish, or disappear completely. Also, most of these plans allow you to eat as much of the allowed foods as you need to be satisfied.
Please remember that these diets are all different to some degree. Foods that may be allowed on one, may not be allowed on another. When in doubt, always follow the plan you have chosen, at least until you have gained enough experience to understand the possible consequences of any changes you may want to make.
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