No-Carb Diet: Is It Worth It?
Some of the trendiest diets out there focus on cutting foods out of your diet. Many eliminate processed foods, sugars, dairy, even cooked foods. But what happens when you cut an entire macronutrient?
Introducing: the no-carb diet.
What is the no-carb diet?
The no-carb or zero-carb diet is exactly what it sounds like: you don’t eat any carbohydrates.
And this doesn’t just mean cutting out bread or grain products. As all plants have some form of carbohydrates in them. So fruits, most vegetables, and plant-based foods are effectively eliminated from this diet. You can also say goodbye to beans, yogurt, and milk on a no-carb plan.
Animal products make up the majority of foods on the diet.
“It’s pretty much all fat and protein, so things like meat, seafood, poultry, eggs, cheese, butter and oils,” says Katherine Basbaum, a registered dietitian with MyFitnessPal. “Though some no-carb dieters will allow themselves a small amount of non-starchy vegetables like lettuce or spinach.”
No-Carb, Low-Carb: What’s the difference?
There’s already an abundance of low-carb diets to choose from: Atkins, Ketogenic, Paleo, South Beach, you name it. But, the difference between low-carb and no-carb diets is spelled out in their names.
Low-carb diets allow for some carbs. While they greatly reduce the amount of carbs you can eat in a day, they still allow some net carbs. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbs. Fiber is still carbs, but according to UCLA Health, it doesn’t have as much of an impact on blood sugar levels as regular carbs.
With variations of the Atkins diet, this ranges from 20g to 100g of net carbs per day. The general carb guidelines for a Ketogenic diet is to limit net carbs to less than 50g per day, or carbs should make up less than 10% of the food you eat per day. Compared to 0g of net carbs, which is the goal of no-carb diets like the Carnivore diet, that’s a stark difference.
Potential benefits
Some report noticeable short-term weight loss while on a no carb diet, which Basbaum says is likely just “water weight.”
“Due to how restrictive it is, a diet like this is really not sustainable. It’s important to remember that a well-balanced diet, one that does not eliminate or villainize an entire nutrient (in this case carbohydrates) is really the best way to ensure that you are getting all the nutrients and fiber your body needs to perform at optimal levels.”
Fun fact: Did you know that MyFitnessPal connects you with content containing information from registered dietitians and nutritionists for free? Download the app today!
Drawbacks
Because the diet tends to be so fat-heavy, Basbaum finds it hard to believe this is a sustainable, long-term solution.
“Since many of the fats consumed on a no-carb diet are likely to be saturated fats (the kind you find in meats, cheeses and butter), and we know that high amounts of saturated fat in the diet raises the ‘bad’ LDL cholesterol, following this diet could increase your risk of cardiovascular disease.”
Additionally, there’s not much else you can eat on this diet to balance out that high-fat intake. “Things like energy level, healthy digestion, focus and productivity, and physical strength are all likely to be compromised when the body is deprived of that healthy balance of carbs, fats and protein,” states Basbaum.
Is it worth it?
Basbaum says: I wouldn’t recommend it.
“We have no research to support any long-term weight loss or health benefits,” she says. “Furthermore, the potential negative health consequences outweigh the likely unsustainable weight loss one might experience in the early stages of the diet.”
There are ways to safely cut down on carbohydrate consumption without eliminating an entire macronutrient, just like there are ways to safely and sustainably lose weight over time. Remember, consult with your physician before starting any new diet regime to ensure it is right for you.
One thing that can help? Start tracking your food intake with MyFitnessPal. Set macro goals, find recipes, and feel empowered by the nutrition information you need to succeed.