Everything You Need to Know About the Low Carb Diet
The low carb diet gained its popularity because of the Atkins diet and other similar weight-loss plans available today. However, a lot of dieters prefer a low-carb diet mainly because it helps the person lose a lot of weight in just a short amount of time.
Short History of the Low Carb Diet
A lot of dieters have one goal; that is, to cut down the calories so that the body would end up using more calories than what is being consumed. This would lead to weight loss, which could also be a combination of muscle, fat, and water. Although to a certain extent, this kind of diet works, it would also lead to a net deficit and issues will eventually arise. It can leave a dieter hungry, that he would end up consuming more.
This is the reason that diet experts began to look for ways on how dieters can lose weight without experiencing these negative side effects during the process.
Should You Consider the Low-Carb Diet?
Just like what has been mentioned earlier, low carb diets are nothing new and it has been used in the medical world for the past few years, and over the century for a wide range of reasons. According to research, some of the most common benefits that you can enjoy from a low-carb diet includes the following, but not limited to:
– Reduced hunger
– Fast weight loss
– Better control over blood sugar and insulin
– Enhanced cognitive performance
– Reduced risk of certain types of cancer
– Lower risk for heart disease
How Does it Work?
The benefits discussed could be enjoyed because of the reduction or in some instances, the full removal of glucose from the body. Why is it important? Basically, most of the food we consume is turned into glucose once eaten, and these are commonly found in legumes, grains, fruits, starchy vegetables, and different kinds of sweeteners. It’s also present in some variety of nuts and vegetables.
With a low-carb diet, the glucose taken from carbohydrates would be lesser, and that means the body won’t be able to convert it to energy anymore. This is where our body would begin to burn the stored fat, allowing us to experience weight loss. The body usually relies on sugar or glucose as the source of energy, however, the body is not capable of making glucose by itself.
Also, glucose quickly runs out and once the supply is low enough, the body would resort to using fat as a source of fuel– this could either be coming from your own body fat or from the type of diet you’re using.
The Benefits of a Low-Carb Diet:
1. Rapid Weight Loss
When it’s about losing weight, calorie counting is usually the main focus, but it’s also important that you shift your attention to the kind of food you’re going to eat, and concentrate on mindful eating instead. Something like this can have a huge impact, and would help you lose weight fast. Furthermore, low-carb diet is also known for allowing the body to enjoy weight loss without feeling hungry or guilty whenever you fail to count your calories. As a matter of fact, a low of health experts suggest this type of diet, especially to those who have tried everything, but failed to enjoy positive results after.
2. Lesser Risk of Heart Disease
Research shows that a low-carb diet is considered to be more effective than other diet fads when it comes to maintaining a healthy heart. Wherein, those who are following a low-carb diet have improved their metabolic risk factors while losing weight at the same time.
3. Better Cognition Function
Carbohydrates and fat usually have an inverse relationship to a person’s diet. Although a lot of people try to ensure that their protein intake remains steady, there’s usually the case where the more sugar people eat, the less healthy fat they end up consuming. This can be quite an issue since healthy fats are essential to ensure proper brain function, hormone regulation, and mood control. Even though high-carb or sugary meals would make you feel alert and awake, you would experience a crash down and feel grumpy and tired after.
However, with a low-carb diet, you’ll be filling your body with the healthy kind of fats that would function as precursors and antioxidants to some essential brain-supporting molecules that are important for memory, control learning, energy, and mood.
4. Lesser Cravings
One of the biggest perks of a low carb diet is that you’ll feel satisfied for longer periods of time because it turns the ghrelin off– the hungry hormone. On the other hand, the healthy fats and protein are known to switch on the body’s satiety hormone, allowing you to feel satisfied and no longer crave for something.
5. Helps in Fighting Cancer
According to studies, sugar and refined carbohydrates could be the cause of free radical damage that feeds the cancer cells. Since a low-carb diet cuts down the sugar and it lowers the intake of processed foods and grain, it can actually function as a natural cancer treatment that could improve one’s immunity at the same time.
6. Better Digestion
Less sugar means an improvement in digestion, because sugar feeds on bad bacteria that can multiply in the cut. That’s why a diet that’s too high in sugar can increase the risks of being affected with a candida virus. On the other hand, consuming quality proteins, vegetables, and healthy fats could help in nourishing the digestive tract and preventing bacterial overgrowth.
Possible Risks: How Low Is Too Low?
It’s very important to note that although a low carb diet can be very effective, everyone reacts differently and that’s why the one-size-fits-all diet doesn’t exist. Also, some factors, such as the person’s gender, age, body weight, level of activity, and genetic disposition can also affect on how a person would feel while doing this kind of diet.
It’s very important to practice self-awareness if you’re thinking of doing this type of diet in order to achieve optimum results. Also, taking some trial and error might initially help, as it would allow you to prevent some of the most common side effects of weight loss plans, such as feeling sluggish and hungry. The best you can do is try to reintroduce some carbs several times a week in case that you experience some negative effects, until you feel better.