Reducing dietary carbohydrates, especially when coupled with increased protein consumption, often helps overweight people shed pounds. However, overweight teens should be careful about following low-carb diets for weight loss because carbs are an important source of energy -- physical and mentally -- and essential for proper growth and development during adolescence.
Definition of Low-Carb
A review published in 2007 in “The American Journal of Clinical Nutrition” defines low-carb diets as containing 50 to 150 grams of carbs daily, and very low-carb diets as those that allow just 50 grams of carbs or less per day. While teenagers should avoid following very low-carb diets, low-carb diets -- under medical supervision -- may be an option for obese teens.
Minimum Safe Carb Intake
To minimize unpleasant side effects associated with low-carb diets, keep energy levels high, meet daily nutritional needs and maximize growth and development, teenagers -- even those following low-carb diets -- should consume a minimum of 130 grams of carbs daily. The Institute of Medicine suggests 130 grams is the carbohydrate recommended dietary allowance, or RDA, for teenagers -- and meets the needs of 97 to 98 percent of teens in each age category.
Potential Side Effects
Cutting carbs, especially to levels below 130 grams daily, isn’t a good idea for teens and can cause negative side effects. These might include muscle cramps, diarrhea, weakness, skin rashes and constipation, according to the review published in 2007 in “The American Journal of Clinical Nutrition.” Teens who drastically cut carbs might not be getting all the essential nutrients their bodies require to function, grow and develop properly. TeensHealth reports that teen athletes who follow-low carb diets often experience fatigue and reduced athletic performance.
Replacing Unhealthy Carbs
Although cutting carb intake below 130 grams of carbs daily generally isn’t a good idea for teens, getting rid of unhealthy carbs by replacing them with nutrient-rich carbohydrates is a good option for teens trying to maintain healthy body weights. For example, replace sugary drinks, sweets, candy, baked goods and white bread with whole grains, fruits, vegetables, legumes, nuts, seeds and low-fat dairy foods such as milk and yogurt.