A low carb diet is one of the most popular diets today. It has been proven to be effective in helping people lose weight fast. But what are the Health Benefits of Low carb diet?
A low carb diet has been popular for decades, and its popularity shows no signs of abating. There is plenty of evidence that a low carb lifestyle has many benefits when it comes to weight loss and living a healthier life. Since carbohydrates are the food type most people eat the most of, cutting that out of your diet can dramatically affect both the way you feel and the way your body functions.
A low-carb diet restricts carbohydrates and encourages the use of healthy fats instead. This type of diet is often used by people who want to lose weight or gain muscle mass. Many different low-carb diets, including ketogenic diets, limit carbs to less than 50 grams per day. While there are many benefits to this diet, it has its drawbacks. Here are just a few.
What is a Low Carb Diet?
A low carb diet means taking in 50g or less of carbohydrate each day, often much less than that to induce ketosis, when the body burns fat for fuel rather than carbohydrates.
They are two distinct diets that have been lumped together over time under the term “low carb.” The first type of diet consists of eating 20g or less daily, while the second type does not set a daily limit and encourages the consumer not to eat a lot of carbs.
The first type is a deficient carb diet or ketogenic diet, while the second is considered low carb.
Ketosis
Ketosis occurs when there is a lack of oxaloacetate from non-fiber carbohydrates in the mitochondria. It is a state in which the body has a significantly reduced capacity to oxidize dietary fat for energy because of a lack of available oxaloacetate from non-fiber carbohydrates, thus forcing the body to rely almost exclusively on fatty acid oxidation for energy production.
This occurs due to the depletion of liver glycogen and muscle tissue.
This may lead to ketoacidosis but is not dangerous for healthy people who can dip into their body fat stores for energy.
Advocates of the diet claim that it has numerous health benefits that include weight loss and increased mental clarity, among many others. It has also been found to be effective in the treatment of epilepsy.
The Ketogenic diet has been shown to induce favorable metabolic changes in the body, including reduced blood sugar levels, improved cholesterol levels, and decreased body weight. This is due to the fact that low-carb diets drastically reduce dietary carbohydrate intake.
They may also improve insulin sensitivity by helping to restore insulin receptor signaling ability after carbohydrate restriction.
In addition to their therapeutic potential, low-carb diets are relatively simple and easy to follow. No calorie counting is required on most low-carb diets because they naturally reduce caloric intake due to the lower levels of food options available while simultaneously increasing fullness.
Low carbohydrate diets have led to greater weight loss than a low-fat diet, despite little difference in energy content between the two diets.
Low card diets lead to hunger drop
One survey found that individuals on a low carbohydrate diet experienced a reduction of hunger and increased fullness compared to low-fat diets. This leads them to reduce their overall calorie intake spontaneously.
Another study found that after 10 weeks, men who consumed less than 40% of their energy from carbohydrates lost more weight, body fat, and visceral adipose tissue than men who got 50-60% of their energy from carbs.
Low carb diets are now considered a potential option for those struggling with obesity, metabolic syndrome, and type 2 diabetes.
An important consideration is that low carbohydrate diets may not be suitable in the long term, and they may lead to problems such as:
1. Reduced digestive health and bowel regularity due to carbohydrate fermentation in the large intestine
2. Low intake of fiber-rich fruits and vegetables due to low carb content
3. Risk of nutrient deficiencies due to inadequate intake of whole grains, legumes, and certain vegetables
4. Risk of developing gallstones due to low-fat content
What are the Health Benefits of Low carb diet?
A low carb diet has been proven effective for weight loss, diabetes control, Alzheimer’s disease, heart health, and other chronic diseases. The main benefit of a low-carb diet is that it helps you lose fat while preserving muscle mass. This results in a leaner body shape, essential for both men and women.
What are the benefits of Ketosis?
The benefits of ketosis include weight loss, increased energy levels, improved moods, and reduced cravings for sweets and carbs. There are two types of ketosis: physiological and nutritional. Physiological ketosis occurs when your body produces ketones naturally. Nutritional ketosis occurs when you eat a high-fat diet. Both forms of ketosis provide similar health benefits.
Ketosis can be achieved through several different methods. You can reach ketosis through fasting or using supplements.
Why do we need to eat fewer carbohydrates?
Carbohydrates are an essential part of our daily nutrition. They provide us with energy through the digestion of starch and sugars.
However, excessive consumption of carbohydrates is associated with conditions like type 2 diabetes, high blood pressure, cardiovascular disease, and even cancer. These effects are mainly seen when the amount of sugar in your diet exceeds 20%-25%.
It is believed that these adverse effects are caused by the effect of excess glucose on the cells. Excess glucose enters the cell, converted into glycogen (stored in the liver) or stored as triglycerides.
When there is no storage space left, glycogen is converted into lactic acid, causing inflammation and damage to the pancreas, liver, and kidneys.
When this repeatedly happens over time, the insulin response becomes impaired, leading to insulin resistance. Insulin resistance causes the cells to become resistant to insulin, resulting in the release of too much glucose into the bloodstream.
This triggers a vicious cycle of elevated blood glucose levels, further damaging the body.
How does ketosis work?
Ketone bodies are produced when the body uses fats instead of carbohydrates for fuel. Ketones are generated during a state called “ketosis.” Ketosis occurs when the blood glucose to ketones ratio is higher than normal.
The ketogenic diet is a special diet that forces the body to burn fat for fuel instead of carbohydrates. When the body starts using fat for fuel, it becomes dependent on ketones for energy production.
The ketogenic diet was first used to treat children with epilepsy. Still, research shows that people can use it to manage many different types of illnesses, including type 2 diabetes, Parkinson’s disease, Alzheimer’s, and epilepsy.
There are two ways to achieve ketosis:
1. High protein/low carb diet – In this method, you follow a strict ketogenic diet without any carbohydrates except for proteins. Protein sources include meat, eggs, dairy products, fish, nuts, and seeds. You should limit your intake of non-animal foods such as bread, pasta, rice, potatoes, etc.
2. Medium protein/high-fat diet – In this method, you consume moderate amounts of carbs and proteins while limiting your fat intake. Carbohydrate sources include grains, fruits, vegetables, and legumes. Protein sources include meats, poultry, seafood, beans, and eggs.
In both methods, the goal is to have at least 50% of total calories from fat.
Are low carb diets safe?
Low-carb diets are not dangerous if you stick to them. However, they may cause side effects like constipation, dehydration, nausea, fatigue, and headaches. To avoid these issues, make sure you drink plenty of water, get enough sleep, and exercise regularly.
If you want to try out a low carb diet, here are some tips to help you stay motivated:
- Include lots of fresh fruit and veggies in your meals.
- Eat more healthy fats like avocados, olive oil, coconut milk, butter, etc.
- Make sure you eat lean proteins like chicken, turkey, fish, egg whites, etc.
- Limit your intake of processed food and sugary snacks.
- Drink plenty of water throughout the day.
- Exercise daily – 30 minutes of cardio will do just fine.
- Stay away from alcohol.
If you are looking to lose weight, then I suggest trying the low-carb diet for 3 months. This way, you can see how well it works for you before deciding whether it’s right for you or not.
How Long Does It Take To Lose Weight On A Low Carb Diet?
Most people see significant weight loss within the first week of following a low-carb diet plan. Most people will start losing about 1 pound per day. However, some people experience up to 3 pounds per day.
It takes an average person around three months to get into ketosis. Some people need longer than this to achieve ketosis.
Can I Eat Carbs While In Keto?
Yes! You can eat carbs while in ketosis. Just make sure you don’t go over 20 grams of net carbs per day.
If you find yourself craving sweets and junk food, you might be having cravings because you aren’t getting all the nutrients you need.
Try eating high-fiber foods like whole-grain bread, oatmeal, brown rice, sweet potato, green leafy vegetables, avocado, etc.
Is There Any Side Effects Of Ketosis?
There are no known health risks associated with being in ketosis. If you notice any symptoms, then it could mean that you’re not consuming enough fat. You’ll see when you’ve reached ketosis by checking your urine for ketone levels.
You can also check your blood sugar level. Your fasting glucose should be below 100 mg/dl (5 mmol/L).
Here are some other signs that you’re in ketosis:
- Increased energy levels
- Improved mental clarity
- Less hunger
- More stable mood
- No cravings for sweets or junk food
- Stronger sex drive
- Better athletic performance
- Fewer acne problems
- Clearer skin
- Losing body hair
- Feeling healthier overall
- Lower cholesterol levels
- Reduced risk of heart disease, diabetes, cancer, Alzheimer’s disease, arthritis, etc.
As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, he’s transforming how people approach their fitness journey through data-driven methodologies.