How Do Low-Carb Diets Work?

The developers of low-carb diets claim that eating carbohydrates results in excess insulin production, which promotes the storage of calories as body fat. Some say that when you limit carb intake, less insulin will be produced, and weight loss will occur regardless of the balance between calorie intake and calorie output.

Are Low-Carb Diets Effective for Weight Loss?

While low-fat diets are often recommended for weight loss, studies have shown low-carbohydrate diets are also are effective for weight loss. The American Diabetes Association^® (ADA) supports the use of low-carbohydrate diets for weight loss.¹

Because carbohydrates cause your blood sugar to rise, people often assume they are “bad” or indulgent. But carbohydrates are an important part of a healthy diet. They are the body’s main energy source and should be included as part of your daily meal plan, together with proteins and fats. Carbs are the most important thing to consider when your goal is tight blood sugar control. 

Are Low-Carb Diets Safe?

In the past, the ADA has supported low-fat, calorie-restricted diets as a weight-loss method, and didn’t recommend low-carb diets because of a lack of evidence supporting their safety and effectiveness. But the new ADA guidelines state that both low-fat and low-carb diets are equally effective at helping people lose weight over the course of two years. However, if you choose to go the low-carb route, ADA guidelines recommend that you make sure you talk to your health care provider about monitoring your blood lipids (cholesterol and triglycerides), kidney function, and medications. Digestible carbohydrate intake should not fall below 130 grams per day.¹