Most diet plans, including low-carb diet plans, are best eaten with a pinch of salt, because although one of them may work for your best friend, it may not work for you. For those who suffer from serious weight problems and have concurrent problems like hyperglycemia (high blood sugar levels) or like some of us hypoglycemia (low blood sugar levels) etc., the common diet plans usually will not be. Able to meet individual needs. We are all individuals, and thus we need to feed ourselves as individuals, having said that some diet plans will be more beneficial to the general population than others.
To evaluate which special diet plan will be helpful, you can follow these guidelines. They are very logical points, and provide a good framework that many nutritionists widely follow, in which you can separate deceptive diet plans from those that can give you ideas about a safe and healthy diet.
The diet provides an adequate balance and a variety of carbohydrates, proteins and fats.
The diet does not exclude one food group, and encourages excessive consumption of another.
The diet encourages exercise to complement sensible eating habits.
The diet encourages awareness of portion sizes.
The diet does not encourage rapid, unrealistic weight loss.
The diet is backed by medical research data.
In addition to these points, I have extensively outlined low-carb diet plans, which seem to occupy the minds of dieters and researchers alike, as well as the research for and against low-carb diet plans.
Low-carb diet
A lot of the diet plans these days revolve around the low-carb diet. This low-carb diet is considered by some diet fads, and others are considered the new wave in healthy eating. Diets like The New Atkins Diet Revolution emphasize that obese people are sensitive to insulin and that carbohydrates make them gain weight. Low-carb diet plans like The Zone set a specific percentage of carbohydrates, proteins and fats that must be consumed in order to lose weight, and while the fats are reduced, the main source of energy comes from protein consumption.
Low-carb diet plans like Sugar Busters believe that sugar is your body's most dangerous enemy for weight loss, and since carbohydrates are foods that are processed into sugars - carbohydrates should be restricted. The Scarsdale Diet is also a low-carb, high-protein diet and offers a two-week stiff diet plan.
Popular diets like the South Beach Diet and the Carbohydrate Addicts Diet are also low-carb diet plans that have become popular with dieters who tried and failed the Atkins Diet. All of these diets see themselves as a universal solution to the obesity problem.
To be fair, there are many important research papers supporting and arguing against the low-carb revolution, so far the broader medical community has not made a decision on whether diets are a good thing in the long run.
Recent research by Layman et. al., and Saris found that low-carb, high-protein diets offer little benefit to dieters. The researchers found that when protein was moderately increased and carbohydrates decreased proportionally, insulin levels stabilized but no significant weight loss was achieved. Sarris concluded in his review that eating a low-carb, high-fat diet likely increases the likelihood of weight gain.
While there is a lot of evidence against the low-carb philosophy, there is also a lot of evidence to support it. Research published in May 2004 found that when patients following a low-carb diet were compared to patients following a low-fat diet, those patients who consumed a low-carb diet had greater weight loss, lower triglyceride levels and increased HDL levels - meaning Else, their cholesterol levels improved. To put icing on a cake, research was recently published to support the long-term effectiveness of a low-carb diet, and despite evidence supporting low-carb diet plans, mainstream medicine still does not recommend them. The main points of contention with low-carb and high-protein diets are that they do not provide balance and variety and can be dangerous for people at risk of heart disease. Especially with low-carb diet plans like the Scarsdale Diet, they are not realistic and cannot be maintained in the long term causing the yo-yo diet and no one wants that! References:
Wim HM Saris sugars, energy metabolism, and body weight control Am J Clin Nutr 78: 850S-857S
Lehmann, Haren Shiwe, Carl Sather, Donna J Erickson, Jimmy Boom, Increasing dietary protein modifies glucose and insulin in adult women during weight loss Nutrition.org
Yamashita T, Sasahara T, Pomeroy SE, Collier G, Nestel PJ. Arterial compliance, blood pressure, plasma leptin, and plasma lipids are improved in women with weight loss equally with a meat-based diet and a vegetarian diet. Metabolism. 1998 November; 47 (11): 1308-14.
Yancy WS Junior, Olsen MC, Guyton Jr, Backst R.
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