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With all the different diets on the market today it's no wonder most people are confused at what works. Low carbohydrate diets are gaining popularity as they produce fast results in overall weight loss. However, are low carbohydrate diets really effective at keeping the weight off in the long run? 

Low Carb Diets - The Basics.

Each gram of glycogen in the muscles holds 3 grams of water. If and when you deplete glycogen, you lose water. Muscles consist of approx. 70% water while fat consist of approx. 15% water. What I am saying is that when you deplete your carbohydrate intake by going on a low carb diet most of the weight loss comes from water the first 1-2 weeks. That simple!

What happens after 2 weeks or so depends on how and what you eat. Low carb diets can be effective if they are carefully tailored. If you simply cut out all the carbs in your diet you could be setting yourself up for trouble in the long run. 

The first problem that occurs with a low carbohydrate diet is a condition known as ketosis. When this occurs it forces your body to take from dietary protein and fat to supply glucose for energy which in a sense is not an easy task for the body to perform. Glycogen from carbohydrates on the other hand is easily converted to glucose. When you deplete glycogen stores in the muscles your body turns elsewhere for fuel. Low carb diets will force your body to burn either protein or fat as it's next source of energy. If the low carbohydrate diet is not followed properly then muscle tissue can be lost. When this occurs your basal metabolic rate will decrease and your body will begin to shut itself down to compensate for the lost tissue. In other words your body will burn less calories which will result in less energy and a possible stop in weight loss.

Most low carb diets will start out with good weight loss and then the weight loss will taper off over a 3-6 week period depending on how much fat is on the individual. Carefully tailored low carbohydrate diets can be beneficial IF the individual has a considerable amount of body fat in relation to their total body weight. For example, if you weigh 200 pounds and 40% of your weight consist of body fat then a carefully tailored low carb diet can be very beneficial. If you weigh 140 pounds and 15% of your weight consist of body fat then low carb diets may not be as beneficial for you.

Most low carb diets recommend an enormous amount of protein and/or fat be added to the diet. This in the long run can really hurt you if you are not seeking professional guidance under such a plan. Increased protein in conjunction with the low carb diet can definitely overwork the kidneys. What it all comes down to is most low carbohydrate diets can help you or hurt you depending on your current physical condition and how the diet is tailored for you.

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