If you’re considering a low-carbohydrate diet, you want to be sure that you know all the pros and cons first. This popular weight loss plan has both advantages and disadvantages. Read on to discover the low carb diet pros and cons in detail so that you can make an informed decision about whether or not it’s right for you.
We’ll also take a look at some of the most popular low-carb diets out there, including the Ketogenic Diet, Atkins, Diet, Zone Diet, South Beach diet, and Dukan diet, So whether you’re looking to lose weight or just want to learn more about this type of eating plan, keep reading!
What is a Low-Carb Diet?
Although carbohydrates are our body’s main source of energy, low-carb diets are a type of diet where you restrict your intake of carbohydrates in order to lose weight. Most low-carb dieters get 25% or less of their total calories from carbohydrates That a huge difference for the average American who typically gets 50% of their total calories from carbohydrates.
There are both healthy and unhealthy carbohydrates readily available. But not surprisingly, most of the carbohydrates we consume are considered low quality. The type of carbs with added sugar and from refined grains. Such as white bread, white pasta, cakes, cookies, and soda. Unfortunately, the carbs in these foods have a higher risk of causing type 2 diabetes and other health issues.
Unlike other diets, a low-carb diet focuses on cutting out carb intake rather than counting calorie intake. Many people find it difficult and restrictive to count calories and it seems easier to reduce consumption of certain types of food. Limiting carbs, especially unhealthy, low-quality carbs can be an effective way to lose weight in the short-term, but there are some disadvantages to consider before starting this type of diet.
It is important to consult with a healthcare professional before starting any new diet plan to ensure it is the right fit for you.
Low Carb Diet Pros and Cons
There are several advantages of a low-carb diet, the most impressive of which is rapid weight loss. It’s especially attractive for those of us struggling with obesity. However, in spite of some of the advantages of a low-carb diet, there can be many negative effects on your health if not followed correctly.
Pros of a Low-Carb Diet
1. Fast Weight Loss
One of the biggest advantages of a low-carbohydrate diet is that it can help you lose weight quickly. In fact, many people who start a low-carb diet see results within the first week or two. You lose weight quickly because low-carb diets cause your body to burn more fat.
The diets also tend to be high in protein, which can help you feel full longer and keep your metabolism running efficiently.
2. Reduced Hunger and Cravings
Another big plus of a low carbohydrate diet is that it can help to reduce hunger and cravings. This is because when you cut carbs, your body starts to burn fat for energy instead. This process, known as ketosis, can help to stabilize blood sugar levels and keep hunger at bay.
3. Improved Mental Clarity
For some people, going low carb can also lead to improved mental clarity. This is likely due to the fact that ketosis can help to increase levels of ketones in the brain, which has been shown to have neuroprotective effects.
4. More Energy
Low carb diets can also give you a boost in energy levels. This is because when your body starts burning fat for fuel, it releases more ketones and fewer reactive oxygen species (ROS), which can make you feel more energetic.
5. Consume Healthier Fats
Low-carb diets tend to be high in healthy fats, like olive oil, coconut oil, and avocados. which can also help to keep you feeling fuller for longer and provide steadier energy throughout the day.
6. Improved Cholesterol Levels
Low carb diets can help improve cholesterol levels. Studies have shown that low-carb dieters have lower triglycerides levels, lower LDL (bad cholesterol), and higher HDL (good cholesterol). Furthermore, reduced triglycerides and better cholesterol can consequently lead to a lower risk of heart disease.
7. Reduced Glucose and Insulin Levels
Eating fewer carbs can reduce blood glucose levels and insulin levels and lower your risk for diabetes, obesity, heart disease, and kidney disease.
8. Lower Blood Pressure
Lowering your carb consumption can also lower your blood pressure, some people who suffer from high blood pressure have even been able to reduce their blood pressure medication.
9. May Prevent Alzheimer’s Disease
There is growing evidence that a low-carb diet can help prevent Alzheimer’s disease and improve cognitive function and memory in patients with Alzheimer’s disease. A recent study showed that people who followed a low-carb diet were less likely to develop Alzheimer’s disease than those who ate a high-carb diet. However, more research is needed to confirm these findings.
Another recent study looked at the effects of a low carbohydrate diet on cognition and biomarkers in patients with early-stage Alzheimer’s disease. The study found that after 6 months, patients who were on the low carb diet had better cognitive function and reduced levels of beta-amyloid plaques and tau protein in their brains. Again, more research is needed to confirm these findings.
10. May Help Parkinson’s Disease
There is a growing body of research that suggests a low-carb diet may be beneficial for those living with Parkinson’s disease. A recent study found that those who followed a low carbohydrate diet experienced less decline in their motor function than those who did not follow the diet.
Cons of a Low Carb Diet
1. Short-Term Weight Loss
Although low carb diets can cause more weight loss than a low-fat or low-calorie diet, it’s important to know that this is only a short-term advantage, 6 months or less. Therefore, it is not recommended if you are looking for permanent weight loss.
2. Unpleasant Side Effects
Although most people see positive results from a low-carb diet, there are some who initially experience a condition called keto flu, a condition caused by a lack of carbohydrates that leads to brain fog, nausea, headache, and irritability. This is because when you first start a low-carb diet, your body is adjusting to the new way of eating.
Another nasty side effect is bad breath. Unfortunately, when your body breaks down fat into ketones, some of these ketones are in your saliva causing terrible bad breath.
3. Risk of Nutritional Deficiencies
A potential downside of a low-carb diet is that it can lead to nutrient deficiencies if you’re not careful. This is because when you reduce carbohydrate intake, you’re also cutting out many important nutrients like vitamin C, vitamin D, magnesium, calcium, and potassium.
4. Lack of Fiber
Low carb dieters are usually restricted from eating fiber-rich foods such as fruit, whale grains, legumes causing some to be constipated and have poor gut bacteria.
5. Difficult to Maintain
Another potential downside of a low-carb diet is that it may be difficult to stick with over the long term. This is because it can be tough to maintain a very restrictive diet for an extended period of time. They often require you to give up foods that you’re used to eating, such as bread, pasta, starchy vegetables, and other staples of the typical American diet
6. Hard on Kidneys
Another disadvantage of a low-carb diet is that it can be hard on your kidneys, increasing your risk of kidney stones especially if you have preexisting kidney problems or a family history of kidney issues.
Low carb foods can be expensive, In fact, there are some reports that your grocery bill will be almost doubled. It turns out that some of our cheapest foods, are usually the type of food you should eliminate on a low-carb diet. For instance, meat, chicken, and fish are more expensive than bread, rice, and pasta. This increased cost may be prohibitive for many.
8. May Lead to Weight Gain
Low carb diets may also cause feelings of deprivation, which can lead to cravings, binge eating, and weight gain. Some of us have personally experienced this or have anecdotal evidence of family and friends’ rapid weight loss and followed by equally rapid weight gain.
9. May Be Harmful
One major concern with low-carb diets is that they may be harmful in the long run. Some research suggests that low-carb diets could increase the risk factor for heart disease, stroke, and diabetes.
Popular Low Carb Diets
Low carb diets have been around for a long time, and there are many different versions of this popular weight loss plan, each with its own set of pros and cons.
The most popular low-carb diets include the Atkins Diet, South Beach Diet, Keto Diet, Zone Diet, and Paleo Diet. Generally, the difference is the amount of carbohydrates that they allow you to eat per day.
The Keto Diet
#37 on the US News Best Diet Overall 2022.
The Keto Diet is probably one of the most popular low-carb diets. It is also the most restrictive of the low-carb diets, allowing only 20 grams of carbs per day.
The main advantage of the Keto Diet is that it helps you lose weight quickly. Keto dieters can help you lose up to 15 pounds in the first two weeks, and many people report feeling more energetic and less hungry on this plan. However, in one study, Keto dieters began to regain the weight they lost after about five months.
In addition to not being sustainable, another one of the cons of the keto diet is that it can trigger old patterns of disordered eating and lead to unhealthy behaviors.
The Keto Diet also has a number of other health benefits, including reducing inflammation and improving brain function. However, is not recommended for those with a history of cardiovascular disease, kidney or liver disease.
The Paleo Diet
#30 on the US News Best Diet Overall 2022.
The Paleo dieters eat like our cavemen ancestors, eating lean protein, non-starchy vegetables, fruit, nuts, seeds, and plant-based oils. Furthermore, they only eat foods that contain two or three ingredients.
They avoid processed foods, sugar, dairy products, salty food, cereal foods, honey, and preserved foods. The Paleo Diet also excludes legumes which some experts believe that there is no scientific evidence to support. In fact, the protein from legumes may be just as good or better than animal protein.
The Atkins Diet
#34 on the US News Best Diet Overall 2022
The Atkins Diet is probably the grand-daddy of low-carb diets. It allows for unlimited amounts of protein and fat, but only 20-30 grams of carbohydrates per day.
While eliminating unhealthy, low-quality carbs is good, fruit and vegetables are also avoided. Some people experience painful constipation due to a lack of fiber. The high-fat consumption can also be dangerous for those with a medical or family history of heart attack, stroke, or cardiovascular disease.
#35 on the US News Best Diet Overall 2022
The Whole30 diet does not allow sugar, grains, dairy, or alcohol. You do not count calories and can eat unlimited amounts of meat, seafood, eggs, fruit, vegetables. You are supposed to prepare your foods from scratch and like the Paleo Diet, you can only eat dishes with two or three ingredients.
The program can be very difficult for busy people. Also, while there are guidelines for the first 30 days, there are no recommendations on what to do after that.
The South Beach Diet
#20 on the US News Best Diet Overall 2022
The South Beach Diet is a more moderate, less restrictive low-carb diet and allows for 50-80 grams of carbs per day. Simple carbs are swapped for complex carbs and unhealthy fats are replaced with unsaturated fats.
The weight loss on the South Beach Diet is also more moderate than other low-carb diets. It is recommended for pre-diabetics and diabetics to lose weight and control blood glucose levels,
The Zone Diet
#20 on the US News Best Diet Overall 2022.
The Zone Diet is a low-carb, moderate protein, and high-fat diet that helps you to maintain optimal blood sugar levels. The diet focuses on portion control and healthy eating habits. The main advantage of the Zone Diet is that doesn’t require counting calories or weighing food. However, since it’s not as restrictive as other diets, it may not lead to as much weight loss as some people would like.
The Dukan Diet
#39 on the US News Best Diet Overall 2022
The Dukan Diet is a very low carb, high protein diet that only allows you to eat an unlimited amount of 100 listed foods. The list includes meat, seafood, eggs, fat-free dairy, and non-starchy greens. It’s claimed that you will lose 10 pounds the first week and 2 to 4 pounds in the following weeks.
The main disadvantage of the Dukan diet is that it’s very restrictive, making it difficult to follow for long-term weight loss.
Weigh the Low Carb Diet Pros and Cons
So what are the pros and cons of the low carb diet? Overall, this type of diet is an effective way to lose weight quickly. The important word is quickly. If you are looking for long-term weight loss then a low carb diet may not be the best choice. And ironically, a low-carb diet can actually lead to weight gain.
Furthermore, a low-carb diet can be harmful causing serious health issue such as heart disease, strokes, diabetes and kidney disease. This is a serious risk especially if you are obese or overweight or have a family history of these diseases.
Additionally, long-term studies on low-carb diets are limited, and more scientific evidence is needed to determine the risks and benefits of this type of diet.
If you are considering starting a low-carb diet, consult with your doctor or a registered dietitian to ensure that it is the best choice for you. Ultimately, only you can decide if this type of diet is right for you.
I truly believe that your best bet is to think about diet, exercise, and lifestyle changes that you can maintain for the rest of your life, rather than short-term quick weight loss.
I have a friend who’s doing keto, and she loves it. I have never been able to stick to it, though. I never feel satisfied, and the brain fog is terrible.
I’m like you, I can’t stick to a restrictive low carb diet.
Really love that you weighed out the pros and cons! Everyone talks so positively but I’ve found like you that the weight comes back and I feel horrible! All for low carb though
Yes, unfortunately the weight usually comes right back one.
I’ve been on a low carb diet for a while. I try to stick with fruit, veggies and protein. There are carbs in those things, just good carbs from what I understand.
Hi Heather, it sounds like you are taking a more balanced, healthy approach to a low carb diet. Keep going!
I dont know where does the no-rice diet fit into the categories mentioned here. But I am slowly seeing result since I started shunning rice.
Wow! I’m glad that you are seeing results! Good luck!
Great informative article. To be honest, I have not been on any of those diets. I am diabetic and I eat carbs, but only those that have a high glycemic index so I feel full for longer periods. I am going to share the link to this post to my niece who is into dieting. She will find the information you shared very useful so that she gets to choose a diet program that would work for her lifestyle.
Eileen, it sounds like you are doing the right thing for your body. Thanks for sharing the article with your niece.
I don’t do keto but maintain my carb always .Thanks for sharing with us.
Good for you, Linda.
I think I eat too many carbs and it would be good to reduce my intake. Very interesting to learn more about changes in carbs.
Marysa, I think we all eat too much carbs, especially low-quality carbs.
Low carb diets such as “keto’ and ‘Atkins’ diets have gained popularity due to short-term weight loss. But there are also pros and cons of this. It’s great to know them
Yes, these diets are very popular especially since you can lose a lot of weight initially.
All I know is that there is evidence that short-term use of these diets may lead to weight loss, but no evidence of superior weight loss in the long term.
You are correct, Elizabeth! There is no evidence that a low carb diet is good for long-term weight loss.
This is very helpful, thank you! I love how you included types of low-carb diets. I’d love to start one someday.
It’s my pleasure!
Oh nniicceeeee…I had never known about “Keto flu” before. It explains a lot more now, actually. Thanks Millie, for this article.
Very detail post for low carb diet. I have followed it for a while and can see how effective it is to me. It’s good for me to keep myself fit.
I’m so glad that it works for you!
I think it’s important to watch carb intake because if you don’t, they can be so easy to overload on!
Especially low-quality carbs.
Having been on every diet under the sun, I know the dangers of low carb. Never again, let me tell you. You’ve certainly covered the most important aspects.
Yes, it’s definitely not for everyone!
wow, it has some really good benefits when eating low crabs. I will start working on it because I need some of these benefits. Thank you for sharing!
It’s my pleasure!
There are many different wAys to look at things z you’ve fine a great job at looking at different thoughts.
Yes, very few things are black and white!