Low-carb dieting has been
having a moment, and then some. For years now, women have flocked to diets
like Whole30, Paleo, and even a resurgence of Atkins. It’s not
without good reason: In the short term, these diets can be effective for those
looking to slim down. In the long run, though, they do come with some
drawbacks.
Heather Caplan, R.D., a
Washington, D.C., sports nutritionist, says the low-carb approach will amount
to relatively fast results. “The majority of what we eat is carbohydrate based,
so there’s plenty of room to reduce them by cutting out desserts, snacks, and
processed foods,” she says. “This will lead to weight loss and
feeling good.”
But the approach has its
limits, both in terms of weight loss and longer-term health impacts. “Eventually,
if you omit all carbohydrates, there are metabolic implications, especially if
you omit fat at the same time,” says Ellie Kempton, R.D., owner of Denver-based
Simply Nourished. “Even if you choose to emphasize fat and limit carbohydrates,
you still need enough carbohydrates to fuel the brain, adrenal glands, and
thyroid, all three of which are crucial for energy, sleep, and weight.”
Related: Carb Cycling: A Beginners Guide
Both nutritionists are fans
of nixing the highly-processed carbs that are common in the American diet. “I
teach each and every one of my clients to decrease processed sugar/carb
intake,” says Kempton. “My qualm stems from cutting out all carb intake because
extreme low-carb weight-loss strategies only work for so long.”
The low-carb approach can
do the trick in the short term, but if you’re looking for lasting results—or if
you’d like to eat that bowl of whole-wheat pasta—follow the advice of Caplan
and Kempton.
Slow
Down To Eat
Kempton says that by
spending at least 20 minutes eating your meal, you’ll ignite your metabolism.
“You’ll also turn on digestive enzyme production and this will allow you to
know when you’re actually full,” she says. “That’s huge.”
Eat
More Intuitively
Caplan points out that many
women snack mindlessly, not paying attention to what and how much they are
eating, which can lead to unwanted pounds. Instead, she says, “Notice what
makes you feel full and satisfied. It’s a good bet that a 100-calorie pack of
cookies won’t hold you. You’re more likely to eat better and take in fewer calories
when you tune in.”
Related: Could You Survive a No Carb Diet
Replace don’t restrict
“For all refined sugars and
carbohydrates out there, try your best to replace them with a higher-quality
substitute instead of falling prey to massive amounts of restriction or
withdrawal,” says Kempton. “For instance, instead of sugar try dates or raw
honey. Instead of processed flour products, try zoodles or cauliflower
‘breads.’”
Snack
Wisely
Kempton points out that
snacks can be a slippery slope. “In general, snacks are the most addictive food
in beautiful packages,” she explains. “My favorite go-to snacks are
nuts and seeds, jerky, Greek yogurt with cinnamon, or crispy roasted
chickpeas—all of which can be packed for on-the-go snacking.”
Manage Your Stress
This is one you might not
think about, but Caplan says that high stress and low rest can contribute
to weight gain. “We often don’t account for the roles stress and lack of sleep
can play in weight gain, but they do,” she says. “Find ways to manage your
stress and ensure that you get enough sleep, and they will help you manage your
weight.”
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