No-Carb Diet: Is It Worth It?

Many trendy diets focus on eliminating certain foods from your diet, including processed foods, sugars, dairy, and even cooked foods. But what happens when an entire macronutrient is removed? 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. 

Eliminating carbohydrates from your diet involves more than cutting out bread and grain products. All plants contain some form of carbohydrates, which means that fruits, most vegetables, and many plant-based foods are also effectively removed from this diet. You will also have to forgo beans, yogurt, and milk if you follow a no-carb plan.

Animal products make up the majority of this diet. It primarily consists of fats and proteins, including meat, seafood, poultry, eggs, cheese, butter, and oils. Some dieters who avoid carbohydrates may allow a small amount of non-starchy vegetables, such as lettuce or spinach.

No-Carb, Low-Carb: What's the difference?

A wide variety of low-carb diets are available, such as Atkins, Ketogenic, Paleo, and South Beach. The key difference between low-carb and no-carb diets is evident in their names.

Low-carb diets permit some carbohydrates. Although they significantly lower daily carb intake, they still allow for a limited number of 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. 

The Atkins diet varies from 20g to 100g of net carbs per day. The general carb guidelines for a Ketogenic diet are to limit net carbs to less than 50g per day, or carbs should make up less than 10% of the food you eat daily. That's a stark difference compared to 0g of net carbs, which is the goal of no-carb diets like the Carnivore diet. 

Potential benefits

Some report noticeable short-term weight loss while on a no-carb diet; however, this is most likely just "water weight."

Due to its restrictive nature, a diet like this is 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.

Drawbacks

Because the diet tends to be so fat-heavy, this diet is not a sustainable, long-term solution. 

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.

Is it worth it?

I wouldn't recommend it.

No research supports long-term weight loss or health benefits. 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 reduce carbohydrate consumption without eliminating an entire macronutrient, just like there are ways to safely and sustainably lose weight over time. Remember, consult with an expert before starting any new diet regime to ensure it is right for you.