Low carbohydrate diets ask you to reduce your carbohydrate intake from a recommended 225 to 325 grams a day to between 50 and 150 grams. The idea is that eating fewer carbs lowers the amount of glucose in your blood and that makes your body burn fat instead of sugar for fuel. The result? Weight loss. But over time that can deprive you of essential nutrients found in carbohydrate-rich foods like grains, vegetables and fruits.
A low-carbohydrate diet also increases the amount of protein and fat you consume. There’s no health advantage to eating excessive amounts of red meat and saturated fats. In fact, they’re associated with elevated cholesterol levels and heart disease and a greater risk of colon cancer.
So if you’re interested in losing weight and keeping it off, eliminate processed foods and simple carbs. A healthy diet should include complex carbohydrates found in vegetables, fruits and whole grains.