Your body uses carbohydrates as its main fuel source. Complex carbohydrates (starches) are broken down into simple sugars during digestion. They're then absorbed into your bloodstream, where they're known as blood sugar (glucose). In general, natural complex carbohydrates are digested more slowly and they have less effect on blood sugar. Natural complex carbohydrates provide bulk and serve other body functions beyond fuel.
You can see the results, too. In January 2015, the Journal of Nutrition conducted two studies comparing lower-carb and low-fat diets, finding that of the two approaches, going lower carb helped people shave off more visceral fat, a type of belly fat that hugs organs and is linked to disease. (3) A meta-analysis published in June 2016 in Obesity Reviews also concluded that in obese people, a low-carb diet reduced fat over the course of a year (but not body weight), with the greatest benefits seen in a very-low-carb diet. (4)
A study in The Journal of the American Medical Association comparing diets found that women on the Atkins diet lost more weight and experienced more health benefits. After one year on the Atkins diet, people in the study lost an average of 10 pounds. They also had improved triglyceride levels and lower blood pressure. But experts say any diet that helps you lose weight will probably improve your cholesterol.
If you're trying to lose weight, a low-carb diet may be an effective way to go, but you don't have to go as low-carb as some diets, like Whole30 and keto, suggest. In this low-carb meal plan, we show you how to lose weight with recipes inspired by the Mediterranean diet that are rich in fiber, which will help you to stay full and satisfied. And while this Mediterranean meal plan is low in carbs, it's not so low that you miss out on key nutrients, like fiber, vitamins D and E, and calcium. In these Mediterranean recipes, you'll find nutritious sources of carbs (berries, spaghetti squash and Greek yogurt) as well as healthy fats (avocado, walnuts, almonds) and lean sources of protein (shrimp, salmon and eggs).
Atkins Nutritionals was founded in 1989 by Atkins to promote the sale of Atkins-branded products. Following his death, waning popularity of the diet and a reduction in demand for Atkins products, Atkins Nutritionals, Inc. filed for Chapter 11 bankruptcy protection on July 31, 2005 citing losses of $340 million. It was subsequently purchased by North Castle Partners in 2007 and switched its emphasis to low-carb snacks. In 2010, the company was acquired by Roark Capital Group. In 2017, Roark Capital Group announced that it would merge Atkins Nutritionals with Conyers Park Acquisition Corp to form a public company called Simply Good Foods.
If you have type 1, it's important to know that the best way to keep your blood sugar levels steady is to carb count rather than following a particular diet. And there is no strong evidence that following a low-carb diet is safe or beneficial, which is why we don’t recommend this diet for people with type 1 diabetes. But some people with type 1 have reported needing less insulin and losing weight from following a low-carb diet.