Decreased Carbohydrate Amount – Swift Weight Decrease

Low-carb diets, also known as low-carbohydrate diets, are extremely popular among people who wish to decrease their body weight. They are also frequently used by strength trainers as a method for rapid fat loss. Nutritionists also recommend low-carb diets for patients with certain conditions as supportive treatment methods. What is a low-carb diet and is it safe for health?

The foodstuffs forming the basis for the low-carbohydrate eating plan primarily include eggs, meat (lean and fatty), fish (especially fatty), dairy products (fatty curd, mascarpone cheese, mouldy cheeses, cream), oils (coconut oil, rapeseed oil, linseed oil, olive oil, fish oils, MCT oil, i.e. medium-chain fats that are very well digested by the body), clarified butter, and pork lard. The eating plan should also include nuts, seeds, avocado, and low-starch vegetables such as tomatoes, cucumbers, zucchini, bell peppers, broccoli, cauliflower, cabbage, and green leafy vegetables. It is important to note that fruits rich in simple sugars, as well as complex carbohydrates found in legumes and cereal products (buckwheat, rice, pasta, flakes, or bread), should be significantly reduced. Yogurt and milk should also be limited due to their high content of milk sugar, i.e. lactose.

Although the effects of low-carbohydrate nutrition on weight reduction may initially be much faster than those of standard low-fat or low-calorie diets, the differences often become blurred after longer periods of use. However, in the study by Kłosiewicz-Latoszek and Szostak [Kłosiewicz-Latoszek L., Szostak W. B., 790–794], the results of several studies comparing the effects of low-carbohydrate diets with low-fat or low-calorie diets were examined. In most of these studies, a significant decrease in body weight was observed during the first 6 months of the diet, while after 12 and 24 months no significant differences in weight loss were observed. After two years of a low-carbohydrate diet, a greater increase in HDL cholesterol (so-called 'good' cholesterol), a decrease in triglycerides and VLDL cholesterol compared to a low-fat diet was observed. However, some unwanted side effects were also noted, such as an increase in LDL cholesterol and dry mouth, unpleasant odors, and constipation, which are probably related to insufficient fiber intake. In another study mentioned in the same work, it was found that a low-carbohydrate diet is associated with an increase in mortality, but the type of consumed fats plays an important role. A diet rich in animal fats increased overall mortality by 23%, mortality due to cancer by 28%, and mortality due to cardiovascular diseases by 14%. However, in a diet where plant fats predominated, a lower incidence of overall mortality by 20% and mortality due to cardiovascular diseases by 23% was found. The study was conducted on individuals without heart disease, cancer, and diabetes. The groups consisted of 85,168 women aged 34–59 and 44,548 men aged 45–75.

Due to the significant reduction in carbohydrate content in a low-carbohydrate diet, such a nutrition regimen may be associated with numerous nutrient deficiencies. A low-carbohydrate diet is poor in dietary fiber, which can make peristalsis more difficult and lead to constipation. Reducing or eliminating carbohydrates from a low-carbohydrate diet is characterized by an inadequate supply of B vitamins, which can have adverse effects on the functioning of the nervous system. However, if the low-carbohydrate diet also has a low calorie intake, it is necessary to increase the amount of calcium in the body. A low intake of antioxidants and flavonoids, which are mainly found in fruits, can serve as a contributing factor to the development of cancer. A deficiency in minerals such as potassium, calcium, and magnesium can lead to problems with bone mineralization, the functioning of the nervous system and the cardiovascular system, which can lead to painful muscle cramps and an increased risk of bone fractures. High consumption of meat, processed meat, offal, and processed meat products can lead to an excessive intake of sodium, retinol, and iron. Excessive consumption of animal fats can lead to an increased intake of saturated fatty acids, which can have a negative impact on the cardiovascular system. Long-term implementation of a low-carbohydrate diet with a high animal fat content can lead to an increased risk of arteriosclerosis. Excessive protein intake along with a low-carbohydrate diet can lead to calcium losses in bones, which can lead to kidney stones. Excessive restriction of carbohydrate intake can lead to unwanted symptoms such as skin rashes, headaches, fatigue, and poorer tolerance to physical activity. It should not be forgotten that an excessively low carbohydrate intake can lead to thyroid dysfunction, particularly in women. Although a low-carbohydrate diet can be an effective method of weight loss, it is important to be aware of the potential risks associated with its implementation.