Introduction
To some people, a low-carb diet works wonders, and to some, it may not show the desired outcome. There is a lot of Comfort suggestion that a low-carb diet can be very effective for weight loss. However, as with any diet, people sometimes stop losing before reaching their desired weight.
A high percentage of fat that is lost on a low-carbohydrate diet comes from the abdomen and liver. This is the dangerous visceral fat that accumulates in and around the organs and promotes inflammation and disease. Low carbohydrate diets also appear to have an excellent safety profile. No severe side effects were reported.
Facts about Low-carb diet
Low-carb diets are high in protein.
In most studies paralleling low-carb and low-fat diets, the low-carb groups end up eating a lot more protein. This is because people are replacing many low-protein foods (grains, sugar) with foods high in protein, such as meat, fish, and eggs. Several studies show that protein can reduce appetite, stimulate metabolism, and increase muscle mass, which is metabolically active and burns calories throughout the day.
Low-carbohydrate diets have a metabolic benefit.
Although controversial, many experts believe that low-carbohydrate diets have a metabolic benefit. In other words, low-carbohydrate diets increase your energy expenditure, and that people lose more weight than can be explained solely by reducing caloric intake. Some studies support this. For example, a 2012 study found that eating a very low-carbohydrate diet during weight maintenance increased energy expenditure compared to a low-fat diet.
Restricting carbohydrates reduces insulin levels.
Insulin is an important substances in the body. It is the primary hormone that regulates blood sugar levels and energy storage. One of the main role of insulin is to tell fat cells to make and store fat and to retain the fat that they already carry. It also signals other cells to take glucose (blood sugar) from the bloodstream and burn it instead of fat.
Low-Carb Diets Have a Metabolic Benefit
Although this is controversial, many experts believe that low-carbohydrate diets have a metabolic benefit. In other words, a low-carbohydrate diet increases energy expenditure and makes people lose more weight than can be explained solely by reducing calorie intake.
Fiction about Low-Carb Diet
Hard to Maintain
Opponents often argue that low-carb diets are unsustainable because they limit common food groups. This leads to feelings of deprivation, leading people to stop the diet and regain the weight. Remember, however, that all diets are somewhat restrictive: some specific food groups or macronutrients, other calories. In addition, a low-carb diet has been indicated to reduce your appetite so you can eat your fill and still lose weight.
Most of your weight loss comes from the weight of water.
Your body stores a large number of carbohydrates in your muscles and liver. It uses glucose storage known as glycogen, which provides the body with glucose between meals. Glycogen stored in the liver and muscles tends to retain some water. When you reduce carbohydrates, your glycogen stores decrease, and you lose a lot of water. Additionally, low-carbohydrate diets dramatically lowered insulin levels, causing the kidneys to excrete excess sodium and water.
Bad for your heart
Low-carbohydrate diets are often high in cholesterol and fat, including saturated fat. Because of this, many people claim that they increase blood cholesterol and increase the problem of heart disease. However, numerous studies suggest that neither dietary cholesterol nor saturated fat significantly impacts your risk for heart disease.
You are reducing your intake of healthy plant foods
A low carbohydrate diet is not without carbohydrates. It is a myth that cutting out carbs means eating less plant-based foods. You can consume large amounts of vegetables, berries, nuts, and seeds without exceeding 50 grams of carbohydrates per day.
Your brain needs carbohydrates to function.
Many people believe that their brains cannot function without carbohydrates from food. Carbohydrates are claimed to be your brain’s preferred fuel, and that you need around 130 grams of carbohydrates per day. This is partially true. Some cells in the brain cannot use any energy other than glucose carbohydrates. However, other parts of your brain are perfectly capable of using ketones. When carbohydrates are reduced enough to induce ketosis, many of your brains stop using glucose and start using ketones.
Conclusion
Low carbohydrate diets exclude many foods that are very rewarding and highly fatty. These diets also have less variety of foods, which can result in reduced caloric intake. As a result, low-carb diets can have potent health benefits. They are very effective in people with obesity, metabolic syndrome, and type 2 diabetes.