Benefits of Low-Carb Diet & Why Should You Opt It?
In recent years, the term “low-carb diet” has gained popularity when referring to good eating habits. A low-carb diet and how it enables people to eat healthier have received much attention. A low-carb diet restricts the consumption of carbohydrates, which are found in bread, sugary foods, and refined grains. Basically, it has a lot of protein, fat, and vegetables that are high in fibre. Numerous studies have shown that there are various low-carb diets that support weight loss and improve general health.
How Does a Low-Carb Diet Work?
Low-carbohydrate diets restrict the amount of carbohydrates a person consumes and emphasize consuming more vegetables, healthy fats, and proteins.
One of the three main macronutrients that the body requires to function properly is carbohydrates; the other two are protein and fat. The body uses the energy carbohydrates provide, either immediately or by storing it in the muscles and liver for later use. The body will turn stored carbohydrates into fat if they go unutilized for a long time.
This eating plan strongly emphasizes choosing wholesome foods that keep you full and nourish your body. A low-carb diet helps you lose weight because it decreases your appetite generally and fills you up with protein and fat.
Benefits of a Low-Carb Diet For Health
Low-carb diets has many health benefits. Following is a list of some of them.
Promotes Weight Loss
According to various researches, people who follow a low-carb diet typically lose weight more quickly than those who follow low-fat diets. This eating plan encourages the body to eliminate extra water and lower insulin levels, which promotes quick weight loss. A low-carb diet results in noticeable weight loss and improvements in other health metrics. This supports the treatment of the metabolic syndrome.
Improves Cardiac Health
healthcare and medicine concept – close up of male doctor hands holding red heart with ecg line and stethoscope
High triglyceride levels raise the risk of cardiovascular issues because these fats build up in the veins, restricting blood flow to the heart and raising the possibility of cardiac arrest. Triglyceride levels rise when a diet is high in carbohydrates, particularly fructose. According to studies, a low-carb diet has been shown to protect the heart and reduce the production of fat molecules.
High fibre intake from low-carb fruits and vegetables helps with weight management and blood pressure control.
Diabetes
Limiting your carbohydrate intake will eventually result in fewer blood sugar peaks. Blood sugar levels that are under control aid in the effective management of diabetes.
Sugar is created when carbohydrates are broken down in the body. Therefore, a carbohydrate diet may result in elevated sugar levels and variable insulin synthesis. In contrast, a low-carb diet lowers the risk of diabetes and helps you maintain healthy blood sugar levels.
Improves Lipid profile
Lean protein helps lower triglyceride levels while enhancing high-density lipoprotein (HDL) cholesterol. Additionally, the body’s overall cholesterol level decreases.
Less Sugar Running Through Your Veins
Sugar is produced when carbohydrates break down in your body. Therefore, consuming more carbohydrates will result in a higher blood sugar level. Additionally, this implies that the amount of insulin produced will fluctuate. But if you choose a low-carb diet, you almost certainly lower your risk of developing diabetes.
Safeguards the Brain
Yes, all of us require carbs to maintain a healthy brain. However, a low-carb diet has the same effect. When you starve yourself or follow a low-carb diet, your brain activates the already present ketones. This has been used for years to treat the neurological disorder epilepsy.
A low-carb diet like the ketogenic diet has demonstrated remarkable results in improving memory & can also help those at risk of developing stroke or Alzheimer’s.
Other Benefits
- Additionally, a low-carb diet can help you lose weight and improve your mental and digestive health.
- Less acne, better skin, fewer migraines, and in some cases, better fertility are all possible benefits.
Side Effects of Low-Carb Diet
Short Term Side Effects
- Headache
- poor breath
- Weakness
- muscle pain
- Fatigue
- Skin rash Diarrhea or constipation
Long Term Side Effects
- Deficiencies in vitamins and minerals, bone loss, and gastrointestinal problems.
Therefore, this diet is not suggested for those who are into growing age.
Who Shouldn’t Follow a Low-Carb Diet to Lose Weight?
Taking diabetes medication
if you take diabetes medications such as insulin, episodes of hypoglycemia are possible. So, only adhere to the diet as directed by a dietician.
Taking blood pressure medication
Low-carb diets can further lower blood pressure if you take blood pressure medication. Under the close supervision of a qualified professional, you can adhere to the diet.
Breastfeeding
It might result in a lack of intake of all nutrients needed for lactation, which ultimately could be harmful to both a nursing mother and an infant.
Takeaway
When followed under the correct direction of a nutritionist, a low-carb diet is healthy for the body. However, it must also be balanced with other vital nutrients. It is well known to control diabetes, improve lipid profiles, manage weight, and speed up metabolism.
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