Low carb diets are an effective way to lose weight. It is a diet where you limit the amount of carbohydrates you consume. Typical carbohydrates that you want to avoid during a low carb diet are grains, bread, pasta, rice, beans, potatoes, and sugary foods. In return you eat foods that are high in protein and natural fats. These are foods like meat, fish, eggs, above ground vegetables, butter, olive oil, and nuts.
Who Shouldn’t Go Low Carb?
Most people can do a low carb diet safely and effectively with no adverse reactions.
People who shouldn’t do a low carb diet without talking with their doctor are diabetes patients that are taking insulin. This is because going on a low carb diet has a tendency to lower your insulin production which can cause trouble if taking insulin shots.
If you are taking medication for high blood pressure consult your doctor before going low carb. In the same way that low carb can lower your insulin it can also lower your blood pressure.
If you are pregnant or breastfeeding you should also ask your doctor.
Besides that as long as you have no chronic conditions like liver or kidney failure you should be able to do a low carb diet with no trouble.
What to expect when going low carb:
Low carb diets when you first start them can cause a few symptoms. Some people may not experience symptoms at all. Others may have symptoms for a few days, up to a week. They usually pass once your body gets used to the new diet. Symptoms can be mild.
Normal symptoms you could experience are headache, fatigue, dizziness, change in mood, bad breath, muscle cramps, nausea, constipation, or diarrhea.
Health Benefits Of Low Carb Diet
Effective Weight Loss
The main benefit of a low carb diet is fast weight loss. Especially in the first week the weight seems to come off rather rapidly. This can be because of the decrease in water weight your body is holding onto. It can also be because when you eat a high fat high protein diet your body is fuller for longer. Meaning the amount of calories you take in can be far less than what you were consuming before.
The protein and high fat foods will make you consume less, helping with a quicker return in your weight loss.
Low carb diets have also been shown to be a faster weight loss diet than even a low fat diet. Especially within the first 6 months of the diet.
Reduces Belly Fat
Low carb diets can also help shed fat from the abdominal cavity faster. The fat that is stored in the abdominal cavity can cause inflammation, insulin resistance, and metabolic dysfunction. Shedding this fat quickly can help reduce the symptoms or the diseases that can be brought on from these things.
Lowers Triglycerides
Low carb diet can also help lower triglycerides. Triglycerides are fat that is stored in your cells. Lowering your triglyceride levels can help reduce heart disease. Along with lowering triglycerides, low carb diets can help raise your HDL levels, or good cholesterol levels in your body. This also can help lower your risk of heart disease too.
Reduces Health Risks of Chronic Diseases
Low carb can be helpful for people who are at risk for type 2 diabetes, or have type 2 diabetes. Low carb can reduce the amount of insulin a person with type 2 diabetes needs, which can help reverse the effects the disease has. It can also help keep excess weight off which can raise the risk of type 2 diabetes.
Symptoms such as abdominal obesity, elevated blood pressure, elevated fasting blood sugar levels, high triglycerides, and low HDL levels can all be improved with a low carb diet. These symptoms are linked to type 2 diabetes, heart disease, and metabolic syndrome. If you are at risk for any of these a low carb diet can help lower your risk for these conditions.
Takeaway
Low carb diets have been studied to show they are more effective than low fat diets.
Some people claim they are hard to stick to because you are cutting out full food groups. Many diets have restrictions, or complete avoidance to some food or another. Once you start the diet and see all the foods you still can enjoy, it may not seem too hard.
Before doing a long term low carb diet you may want to speak with your doctor to make sure you are getting all the vitamins and minerals you need.
A Low Carb Diet is Effective for Weight Loss BUT Not Everyone Should go Low Carb! #HealthSurgeon
READ MORE: Managing Pre-Diabetes With Diet
Sources:
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831#:~:text=A%20low%2Dcarb%20diet%20is,2%20diabetes%20and%20metabolic%20syndrome.
https://www.dietdoctor.com/low-carb
https://familydoctor.org/nutrition-for-weight-loss-is-a-low-carbohydrate-diet-right-for-me/
https://www.businessinsider.com/10-reasons-everyone-should-go-on-a-low-carb-diet-2014-1
