YMCA Healthy Living Magazine, powered by n4 food and health Winter 2019 | Page 9

One that is satisfying, provides all the
nutrients you need, is lower in kilojoules
(calories) so you tap into your body fat
stores, but which still leaves room for
the occasional small treat. Also, it
needs to be appropriate to your level of
activity.
Still thinking about it? Let’s look at some
of the pros and cons of low carb diets.
The Pros
} } If we’re not working hard physically,
we don’t need as much energy from
our food. Carbohydrate-rich foods
like rice, pasta and breads are high in
energy, so reducing serving size, and
choosing less refined carbohydrates
can help with weight management.
} } Lower carb diets can reduce insulin
production
(a
hormone
that
encourages fat storage and hunger).
} } These diets automatically cut out
‘junk foods’ with no nutrition like
soft drinks, lollies, donuts and fries.
} } Replacing refined carbohydrates
with non-starchy vegetables boosts
your intake of nutrients like vitamin
C, folate, potassium and fibre and
helps you to feel more satisfied.
The Cons
} } Commonly related side effects such
as headaches, bad breath, fatigue,
constipation and hunger.
} } Your brain and blood cells rely on
glucose to function well. Ketosis is an
‘emergency’ state, which is stressful
for the body, and not sustainable for
most.
} } Strict low carb diets are not
nutritionally sound. You miss out on
fibre from whole grains, which is
important for regular bowel function
and healthy gut microflora.
} } Low carb diets are a one size fits all
approach, but we are all different.
Think of the different fuel needs of a
growing teenager, a builder, or
someone with an office job.
The final verdict
} } Studies such as this one (see box to
the right) suggest that after 12
months it doesn’t matter whether
you eat low-fat or low-carb. The
trick to losing weight is to simply
cut down the calorie/kilojoule intake
by
eating
less.
Decreasing
processed foods and increasing
portions of non-starchy fruits and
vegetables is a great way to do this,
while adding essential nutrients,
and helping you feel satisfied after
meals.
} } Extreme low-carb diets may work in
the short term, but are very difficult
to stick to. Due to their restrictive
nature and inadequate nutrients,
they look very much like a fad diet.
} } If you want to lose weight, don’t
demonise foods like carbs or grains.
Just pick the healthiest options, cut
down (but not out), and eat in a way
you can enjoy and sustain.
WINTER 2019 YMCA HEALTHY LIVING MAGAZINE
9