Low Carbohydrate Diets: Myth or Miracle?
Turn on the television, tune into the radio, or open any magazine and you’re bound to bump into a story about low carbohydrate diets. But what is a low carbohydrate diet? Does it work? Will it keep the weight off? To answer those questions, we turned to our Jenny Craig Medical Advisory Board, 7 recognized experts in nutrition, exercise and lifestyle change for healthy weight management.
Carbohydrates 101
Carbohydrates are the body’s major energy source, providing the kilojoules not just for running a marathon, but for basic functions like breathing, eating and sleeping. Carbohydrates form the foundation of a healthy menu. They can be found in whole grains, corn, potatoes, pasta, rice, vegetables, fruits plus milk and yoghurt. Carbohydrates also include added sugars like sucrose (table sugar) and honey. To be used by the body, all carbohydrates must be broken down into the simplest form, glucose.
What Counts as Low Carbohydrate?
Low carbohydrate diets, many start out with as little as 20 grams of carbohydrate per day and build to no more than 40 grams on an ongoing basis. This is far below the 130 gram daily minimum recommended by most health experts.
Why People Lose on Low Carbohydrate Diets
In the initial phase of carbohydrate restriction, most of the weight loss results from the breakdown of glycogen, the body’s stored form of carbohydrate. Glycogen holds water and its breakdown results in what appears to be dramatic weight loss. Just remember, most of that loss is from water, not fat. Over time, glycogen stores are used up. The body turns to protein and fat for fuel, and the rate of weight loss begins to slow down.
It’s Kilojoules, Not Carbohydrates, That Cause Weight Loss
It’s true that some short-term studies have shown that at three and six months, low carbohydrate diets result in more weight loss than conventional low-fat/high carbohydrate diets. The reason is, when given unrestricted kilojoules, low carbohydrate eaters tend to eat fewer kilojoules than high carbohydrate eaters. Regardless, researchers say it’s the reduction in kilojoules, not the carbohydrates, that results in weight loss. When low and high carbohydrate eaters are placed on the same kilojoule level, there is no difference in weight loss.
Low Carbohydrate Diets Don’t Last
Research shows that low carbohydrate dieters begin to fall off their diets at about six months – at one year, a study showed they had the same amount of weight loss as people on other low kilojoule diets. The latest research confirms past research – drastic diet changes don’t stick over time. Most of us find it easier to follow a plan that includes moderate amounts of the foods we typically eat.
The Key to Kilojoule Control is Portion Control
When you’re looking for weight loss, it’s kilojoules that count. Perhaps one of the most effective tools for controlling kilojoules is a meal replacement – a pre-portioned meal or snack. Portion control, using meal replacements, aids both weight loss and weight maintenance. Because people tend to eat a set volume of food, the visual of a pre-portioned meal acts as a signal to start-and-stop eating. That makes it easier to control kilojoules – the ultimate determinant of weight loss.
Satisfaction Matters Too
Satisfaction is a complex issue. It involves psychological factors like the pleasure of eating favourite foods or enjoying a meal with family, as well as physical responses to specific food components. Often, a portion-controlled amount of a favourite food is “just enough” because it was what you were hungry for.
When it comes to the physical side of satisfaction, moderate amounts of lean protein may help curb hunger. However, fruits, vegetables and whole grains offer both dietary fibre and volume – so they are satisfying for fewer kilojoules than many other foods.
Balancing Health With the Pleasure of Eating
When you focus on kilojoules, you don’t need to avoid entire food groups or give up your favourite foods in order to lose weight. By balancing your choices, you can continue to enjoy your personal eating style as you enhance your health.
The Jenny Craig Menus highlight balance, variety and moderation in food choices. Based on the guidelines of multiple health organisations, Jenny Craig Menus offer a kilojoule distribution of 55-60% carbohydrate, 20-25% protein and 20-25% fat. They also reflect the National Dietary Guidelines with an emphasis on fresh fruits, vegetables and whole grains as a complement to Jenny Craig’s portion controlled meals and snacks.
Jenny Craig: A Total Solution
Ultimately, the question to ask is not “what is the most effective weight loss diet?” The more important question is “what is the most effective weight management diet,” and the answer is…it’s not a diet, but lifestyle. Science shows that the true solution to weight challenges is a comprehensive one. It’s a Food, Body and Mind approach that includes a nutritious menu, a personalised activity plan and the motivational support to maintain positive changes. It strikes a balance between health and your personal tastes. That’s the program you can enjoy for life. That’s the program you get at Jenny Craig – it works!
