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Weight Loss & Diet Plans

The Down Low on Low-Carb Diets

How to avoid the pitfalls and side effects of a low-carb weight loss plan.
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A low-carb diet can help you lose weight because it turns on fat-burning processes, known as "dietary ketosis." These ketones are also thought to have an appetite suppressant effect.

 

However, Pasteur says that when large amounts of ketones are produced, your body can become quickly dehydrated -- another problem faced by those on a low-carb diet.

The solution: Drink more water.

"The lower your carb intake, the greater your risk of dehydration and subsequently the greater your need for water," says Pasteur. Most low-carb diet experts suggest drinking at least 2 quarts of water daily.

 

In addition to keeping you adequately hydrated -- which can also help alleviate constipation -- drinking lots of water can also help offset still another low-carb diet problem: bad breath. The ketones produced during the diet can lead to what is sometimes described as a fruity odor although it is often described as having an almost "chemical" odor similar to acetone or nail polish remover.

 

Now if you're thinking you'll just handle the problem by brushing and flossing a little more often, guess again. Since the breath odor is coming from metabolic changes and not necessarily a dental-related condition, traditional breath products are not likely to provide long-lasting relief. On the other hand drinking more water intake can do the trick.

 

"The water helps dilute the ketones in your system, and while that won't affect weight loss, it will help with the bad breath," says Sondike.

Low Carbs and Supplements

The lower your intake of carbohydrates, the greater your need for a vitamin supplement. That's the mantra that most doctors now recommend that everyone on a low-carb diet should never forget.

 

The reason? Any time you restrict your diet, particularly in terms of certain food groups, your nutrient levels can drop. But when your diet is low carb, experts say you may be in even greater need for certain key vitamins and minerals, particularly folic acid.

 

"If you're cutting out cereals, fruits, vegetables, fortified grains, then you are cutting out your major source of folic acid, a B vitamin that is not only important when you are pregnant, but important to everyone's overall health," says NYU nutritionist Samantha Heller.

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