High carb, low carb, no carb, which diet is the best for you? Carbohydrate consumption is a constant debate in the health world. In the eyes of the public, carbs can lead to weight gain, bloating, and a muffin top that no one wants. However, in the health world, carbohydrates are a necessity (in the appropriate amount)!
Carbohydrates is our body’s main source for fuel. Grains, fruits, vegetables, dairy and nuts are all great sources. Not consuming enough carbohydrates in our diet can cause us to feel tired or weak, and some side effects like headaches, cramps, skin rashes and constipation or diarrhea may form. In severe cases of carbohydrate restriction mineral and vitamin deficiencies may occur. Therefore, unless you have a medical condition or have been to a doctor or dietitian and a no carb diet has been prescribed to you a carbohydrate free diet is never recommended.
For those people who are trying to lose weight, a low carb diet can be very helpful. The recommended restriction of carbohydrates is .7 to 2 oz. a day, focusing on whole grains, and simple carbohydrates from fruits and vegetables. Increasing your protein intake with lean chicken, fish and eggs can keep you fuller longer and continues to keep the carbohydrates levels down. Though this has found to be effective in weight loss, there is one major problem. Due to this diet being so restrictive, trying to keep it longer than a year or two is very difficult. So, after a year or two people tend to add these foods back into the diet and many times their weight will start to increase again. This is called to “yo-yo effect” and is very common in highly restrictive diets.
Just a quick tip on high carbohydrate diets, similar to no carb diets they are not recommended for your average, healthy, human. The only time high carbohydrate diets are recommended is when you are an extreme athlete and need those extra calories and energy in order to have enough fuel for your workouts, or if you have a medical condition. Again, this is a diet that you should not follow unless prescribed to you by a doctor or dietitian. Consuming too many carbohydrates can lead to weight gain, as well as other health complications.
Final Tip: ALWAYS consult a doctor or dietitian before changing your diet.
Have a healthy Monday!