Low carb diets

Popular in the media, low carbohydrate diets are touted as the quick solution for weight loss by avoiding carbohydrate food. Some of my weight loss clients are often quick to proudly report they haven’t eaten potato or pasta and yet still wonder why their weight may not be shifting. Ultimately, eating too much of anything beyond what your body is using will contribute to weight gain or an inability to lose weight.

Carbohydrates are the first and most accessible fuel source for the body and brain to function effectively. Restricting carbohydrate intake can lead to fatigue, lethargy and decreased performance. In periods of moderate, heavy or long duration training, low levels of carbohydrates can make you lose focus and concentration and performance can decline.

Further to reduced performance, strength gains from training can be sacrificed as insufficient fuel during and after activity can prompt the body to break down muscle mass to fuel activity, rather than helping to build muscle.  Rapid changes in weight that can be experienced will most likely be attributed to a loss in body fluid, as one gram of stored carbohydrate retains three to four grams of fluid. This has a secondary impact on hydration status and can further add to feelings of fatigue.

Low carb diets restrict important high nutrient food including wholegrains, fibre, fruit and starchy vegetables. Very low carb diets can have side effects such as headache, fatigue, mood swings, poor concentration and focus, bad breath, dehydration, very low energy levels and constipation.

Extreme dietary attempts for fast weight loss and changes to body composition by restricting carbohydrates can be harmful and increase the risk of illness or injury, especially with a high training load.

Successful fat loss requires realistic goals and applying good eating habits with a practical and positive attitude towards food and lifestyle.