Table of Contents
Definition
A low-carb diet reduces carbohydrate levels – such as cereals, starchy vegetables, and fruits – and focuses on foods rich in protein and fat. There are many types of low-carb diets. Each diet has different restrictions on the types and amounts of carbohydrates you can eat.
Purpose of Low-Carb Diet
a low-carb diet is generally used to lose weight. Some low-carb diets can have health benefits beyond weight loss, such as lowering the risk of type 2 diabetes and metabolic syndrome (metabolic or metabolic syndrome).
Why you might need to follow a low-carb diet
You can follow a low-carb diet because you:
Want a diet that limits some types of carbohydrates to help lose weight
You wish to change your eating habits in general
Enjoy the types and quantities of food contained in low-carb diets
See your doctor before starting any weight loss diet, especially if you have any health problems, such as diabetes or heart disease.
Low-Carb Diet Details
A low-carb diet reduces the number of carbohydrates you eat. Carbohydrates are classified as simple natural carbohydrates (e.g., lactose in milk and fruit fructose), simple, refined carbohydrates (table sugar), complex natural carbohydrates (whole grains or beans), and complex refined (white flour).
Familiar sources of naturally present carbohydrates include:
Grain
Fruits
Vegetables
Milk
Nuts
Seeds
Legumes (beans, lentils, and peas)
Complex carbohydrates are digested more gradually and have a lower impact on blood sugar than refined carbohydrates.
Refined carbohydrates such as sugar or refined flour are often added to processed foods. Examples of foods containing refined carbohydrates include white bread, pasta, biscuits, cakes, candy, and sugar-sweetened soft drinks.
Your body consumes carbohydrates as a significant source of energy. During digestion, complex carbohydrates are divided into simple sugars (glucose) and released into the blood (blood glucose).
Insulin is produced to help glucose enter the body’s cells to consuming to produce energy. Excess glucose is stored in the liver and muscles, and others turn into fat in the body.
Characteristic Foods for a Low-Carb Regime
A low-carb diet emphasizes proteins and some non-starchy vegetables. The low-carb diet generally reduces cereals, legumes, fruits, bread, sweets, pasta, starchy vegetables, and sometimes nuts and seeds. However, some low-carb diet plans allow minor amounts of fruit, vegetables, and whole grains.
A daily limit of 20 grams to 57 grams of carbohydrates is typical of a low-carb diet. These carbohydrates provide calories ranging from 80 to 240 calories. Some low-carb diets significantly reduce carbohydrates during the first phase of the diet and gradually increase the number of carbohydrates allowed.
In contrast, dietary guidelines recommend that Americans make up 45% to 65% of daily calorie consumption. If you consume around 2,000 calories a day, carbohydrates will be between 900 and 1,300 calories per day.
Results
Weight loss
Most people can lose weight if they reduce calories and increase physical activity. to lose 1 to 1.5 lbs (500 to 700 grams) per week, you need to eat 500 to 750 calories fewer calories each day.
Low-carb diets, especially low-carb diets, may lead to more significant short-term weight loss than low-fat diets. However, most studies indicate that the benefits of a low-carb diet are minimal over 12 or 24 months.
Reducing calories and carbohydrates may not be the only cause of weight loss with low-carb diets.
Some studies show that you may lose weight because excess proteins and fats help you feel full longer, helping you eat less.
Other Advantages
Low-carb diets that focus on healthy sources of carbohydrates, fats, and proteins may help reduce the risk of type 2 diabetes and heart disease. Most diets that help you get rid of excess weight may increase sugar and cholesterol levels, at least temporarily.
Risk of Low-Carb Diet
A sudden sharp decline in carbohydrate content can cause temporary side effects, such as:
Constipation
Headaches
Painful muscle contractions
Severe carbohydrate reduction can break down the body’s fat and turn it into ketones for energy. It is call ketosis (hyper-ketone body). Ketosis can cause side effects such as headaches, fatigue, and weakness.
It is not clear what kind of long-term potential health risks a low-carb diet may entail. In the long run, reducing carbohydrate intake can lead to vitamin or mineral deficiency and digestive disorders.
Some healthcare experts believe that if you eat large amounts of fat and proteins from animal sources, you may be more likely to expose to heart disease or certain types of cancers.
If you pick to follow a low-carb diet, pay attention to the fats and proteins of your choice. Reduce foods that contain saturated and trans fats, such as meat and high-fat dairy products, which may increase your risk of heart disease.