The most popular form of a mainstream weight loss diet is a low carb one.

With tons of health-based websites and fitness gurus claiming that it is “the best way to lose fat and weight” I am not surprised that so many people are on it.

Here’s the thing:

It doesn’t really work. Or at least it doesn’t  work in the long run.

“Any diet that wants you to eliminate carbs, protein or fat is one that should walk away from”, says Taub-Dix. “Your body needs a certain amount of nutrients, including all of the above plus the vitamins, minerals, antioxidants and fiber that come along with those foods.”

Of course, you’re going to experience weight loss when you get on a low carb diet. This is simply because you are lowering your total calories consumed and you are mitigating the insulin effects of carbs.

However, at the end of the day. It really comes down to calories in and calories out. As long as you’re maintaining a caloric deficit, as discussed above, you will be losing both weight and fat.

The main disadvantage of a low carb diet is the lack of energy you will get for your workouts. The lower the energy, the lower the effectiveness of your workouts.

Secondly, a low carb diet limits your meal prep. Lower meal diversity makes it harder to stick with a diet.

A low carb diet also carries the risk of causing a metabolic slow down and an increase in appetite due to the decrease in leptin and ghrelin.

Lastly, you will not be able to benefit from the weight loss benefits of dietary fiber, which I mentioned above. While there are a few low carb sources of fiber, the majority of them come from fruits and vegetables – both of which are higher in carbohydrates.

Summary:

A low carb diet is not sustainable. It will also lead to low energy during your workouts and lower their effectiveness. You also miss out on carb related weight loss benefits, such as dietary fiber and a decrease in appetite and metabolic hormones.