Low Carb Diet Health Benefits

Did you know that there are an estimated 65 million overweight Americans (roughly two-thirds of the population)? The weight problem in the United States -- as well as world-wide -- is becoming an epidemic. However, the good news is that approximately 9-35 million people follow some or all of the guidelines for a high-protein, low-carb dietary plan. These individuals regularly enjoy a variety of delicious and nutritious low carb recipes, even as the pounds melt away.

Clearly, weight loss is a goal for many people, and low carb plans have been shown to provide a method for gradual and safe weight management. Plus, the low carb diet is exploding in popularity, as it has helped people lose weight quickly and effectively. In fact, according to leading low carb experts, if followed correctly, low carb dieters usually lose 4-8 lbs. in the first two weeks. Not only are traditionally healthy foods undergoing a low carb makeover, but now, foods previously labeled as "junk food" are being transformed into low carb alternatives. Why, the media is now saturated with advertisements for low carb fast food!

But when it comes to low carb foods and low carb diets, in general, you may have heard stories of meat-laden feasts, or strict regimens of tasteless (and relatively unhealthy) low carb food as menu selections. So, what is low carb, and is a low carb diet your best -- and healthiest -- weight management option?

What Is Low Carb Dieting?

The basic science behind the low carb diet philosophy is this: Reduce your carbohydrate (carb) intake -- white flour and sugar -- and increase your intake of high quality protein sources (such as meat, fish and beans).

The evidence supporting the low carb diet approach as a viable weight reduction method continues to mount. Recent studies published in the New England Journal of Medicine have shown that a low carb diet is superior to a low-fat diet for weight reduction. New research indicates that people following a low carb diet lose more weight than people on a low-fat diet, even if they consume up to 300 extra calories per day. Basically, low carb diets, as opposed to other types of diets (including low fat, low protein or low cholesterol) are easier to "stick to," and result in less hunger and less of a need to cheat.

It may be said that the low carb legacy was due to the efforts of one man -- Dr. Robert Atkins. The man behind the "Atkins Diet, Dr. Atkins, was a pioneer in the field of weight reduction using low carbohydrate diets. Since the publication of his first book, numerous studies have been published demonstrating the benefits of a low carb diet. Learn more about the Atkins Diet low carb weight loss program.

Is Low Carb Dieting Safe?

Low carb diets are not only safe, but if followed properly, can be heart-healthy. Low carb diets have several beneficial effects on cholesterol. A study published in the Canadian Journal of Physiology and Pharmacology showed reductions in total cholesterol, LDL (bad) cholesterol and systolic blood pressure. This supports prior studies that have come to the same conclusion. Low carb diets may also be beneficial for those with diabetes, as it may improve the control of their blood sugar (glucose) levels.

You may also have heard that low carb diets are not healthy for long-term use. A study published in the Cleveland Clinic Journal of Medicine reviewed approximately 50 studies that used low carbohydrate diets for weight reduction. No credible scientific evidence that this approach was detrimental to someone's health was found. Another common criticism is that these diets may cause decreases in bone density. A Danish study published in the journal Obesity Research showed no adverse effects on bone mineral density after 6 months of a high protein, low carb diet.

How Can I Get Started On A Low Carb Diet?

Low carb diets are everywhere these days, and the information needed to begin such a plan is available for little to no cost. The Internet is a rich source of low carb information, low carb meals, and even free low carb recipes. Countless web sites offer a full menu of menu options for the eager weight management traveler, including nourishing and nutritious low carb meals, tasty low carb snacks, and yummy low carb desserts, as well as low carb chat rooms and support groups, for those who need a helping hand.