What is a low carb diet? What role does it plays in slimming down a body? What is it all about? Are these your questions too?
If yes, then these questions are about be answered today! Get to know all about a low-carb diet in this piece of writing!
What is a low carb diet?
It is a diet that restricts the intake of carbohydrates. Carbohydrates are commonly found in starchy fruits, vegetables and grains. While limiting the consumption of carbohydrates, low carb diet encourages the foods rich in fat and protein.
There tends to be a number of low-carb diets. Though all has a common goal, yet each differs in term of amount and kind of carbs that needs to be restricted.
What is the purpose of a low carb diet?
The purpose of a low carb diet is weight cutting! Normally, all low carb diets share a common purpose, however others are also meant to promote health and lower the chances of developing certain health conditions like metabolic syndrome and diabetes.
Why should I follow a low-carb diet?
A low carb diet is followed for a number of reasons, for example:
- To lose or manage weight by limiting the intake of certain carbs.
- To eat healthy and stay healthy.
- To enjoy different kinds of foods for a change!
Even though, following a low carb diet is good for all reasons, however, it is extremely important to consult the odds with your doctor, before you consider following a diet plan. The need for consultation becomes a must if you are suffering from any medical condition.
MORE ABOUT LOW –CARB DIET:
As mentioned earlier, following a low carb diet is all about limiting your intake of carbs. For those who do not know what carbohydrates are, it is a kind of macronutrient that offers calorie to our body. Common sources of carbohydrates include fruits, milk, grains, legumes, nut, seeds and vegetables. Besides, processed foods also include refined carbohydrates. Our body needs carbs to produce energy.
However, cutting the consumption of carbs simply forces your body to use the stocked fat for the generation of energy. When your body utilizes the fat it has stored within, you are more likely to lose weight, which is the main purpose of a low carb diet!
FOODS IT ALLOWS:
Normally, diets like these emphasizes on the consumption of protein such as eggs, fish, meat etc. Moreover, these commonly restrict the intake of some legumes, grains, sweets, fruits, pastas etc.
Generally, most of the low carb diets restrict the consumption of carb to 60-130 grams. The range is good enough to supply up to 520 calories to your body. There are diets that tend to be very strict in the beginning, however, as you progress, the amount of carbohydrates that can be consumed, increases.
Interestingly, few diets are strict enough to limit the consumption of this macronutrient to 60 grams, and in few cases, less than this, a day!
Research suggests that carbs are responsible for supplying 45-65% of calories to our body. Diets like these, that aim to lower the consumption of calories work to shed weight, however, normally, these effects tend to be temporary. Low-carb diet, in particular, works effectively in cutting weight, way more than a diet low in fat. However studies indicate that the list of benefits associated with a low carb diet is not as long, as many of us would expect!
Interestingly, there are studies that suggest low carb diet to be effective in cutting weight, however, researchers believe that the positive results may have derived due to the consumption of protein which keeps you fuller for long, and as a result, you eat less!
OTHER HEALTH BENEFITS:
A diet that helps you to lower your weight, is good for all reasons! As known, excess weight can cause a number of health problems and thus, reducing it can help us save from the trauma of facing conditions like diabetes, heart diseases etc.
Likewise, low-carb diets can aid in averting medical conditions like diabetes, hypertension, metabolic syndrome and heart diseases. Many believe that a diet like this can also aid in improving the symptoms associated with the aforementioned conditions. And last, but not the least, low carb diet may also aid in regulating blood sugar and cholesterol levels in the body.
POTENTIAL RISKS INVOLVED:
Cutting the consumption of carbohydrates is a good approach to lose weight, however, restricting the intake to a significant level can impact your health in the long run. Apart from minor effects like headache, weakness, constipation and fatigue, the diet can lead to major problems like mineral and vitamin deficiencies in the future.
In addition to the risks involved with low carb diet, ketosis, gastrointestinal disturbances and bone loss are few other problems that may arise by following low carb diet for long.
This was all about low carb diet, benefits and risk involved! Indeed, where low carb diet has a positive perspective, it has a negative side too. A side that cannot be overlooked!
A diet that restricts the intake of carbohydrates would benefit you in the short term, however, can affect your health in future. Thus, before you start with a diet plan that involves you to lower your carb by 20 grams a day, discuss the odds with your doctor, particularly if you are a patient of any medical problem!
A doctor, nutritionist and wellness coach, Dr. Maria Hugdes takes pride in crafting well-researched, insightful and actionable content on health, wellness, fitness, diet, lifestyle, spirituality, how-to and self-help since last 7 years.