Lose weight

Low Carb Diets: Are They Good For You?

Low Carb Diets: Are They Good For You?

We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

There is a great deal of controversy about the health benefits of low carbohydrate diets.

When we think of low carbohydrate diets the first thing that comes to mind is the Atkins diet, although there are many more.

A low carb diet is the one limit carbohydrate intake to less than 45%of total daily calories.

A low carbohydrate diet is generally used to lose weight. Some low-carbohydrate diets can have health benefits beyond weight loss, such as reducing risk factors associated with diabetes and metabolic syndrome.

Carbohydrates are the main source of energy for the functioning of our body, so what benefits can a diet low in carbohydrates really have?

Is the best way to avoid obesity is to reduce carbohydrates?

Supporters of a low-carb diet are based on the idea that eating carbohydrates produces an overproduction of insulin that leads to overeating, obesity, and insulin resistance.

When we eat foods rich in carbohydrates there is a rapid increase in blood glucose levels. This increase in blood glucose levels causes the body to produce insulin, which allows it to be transported inside the cells. Our cells use this glucose for energy, but if there is too much glucose in the blood, our body stores it as fat.

Therefore, when we eat too many carbohydrates, insulin becomes less effective at transporting glucose to cells, which causes excess glucose to be stored as fat. This condition is known asinsulin resistance.

The idea behind the low carb diet is that carbohydrates lower insulin levels, causing the body to burn stored fat for energy and thus allow for weight loss.

Typical foods for a low carbohydrate diet

In general, a low carb diet focuses on protein such as those found in meat, fish, and eggs, and some vegetables that do not contain starch. And exclude or limit most grains, legumes, fruits, breads, candy, pasta, and starchy vegetables.

Most of these diets limit daily carbohydrate intake at 60 to 130 grams.

In contrast, with what is usually recommended in many dietary guides in which carbohydrates represent between the 45 and 65% of total daily calorie intake. That is, if we have a diet of about 2,000 calories a day, we should eat between 900 and 1,300 calories a day of carbohydrates (between 225 and 325 grams of carbohydrates a day).

Is a low carbohydrate diet healthy?

Unfortunately, there are no definitive answers.

Many people choose to follow a low-carb diet as a way to achieve rapid weight loss, but most studies have found that at 12 to 24 months later, the benefits are not great.

Low-carbohydrate diets can help prevent or improve:

Serious health conditionssuch as metabolic syndrome, diabetes, high blood pressure, and cardiovascular disease.

HDL cholesterol and triglyceride levels. A little more than moderate carbohydrate diets, although this does not depend so much on the amount of carbohydrates as on the quality of these carbohydrates.

But if we suddenly and drastically reduce carbohydrates in our diet, we can experience a variety of temporary health effects, such as headaches, fatigue, constipation or diarrhea, and long-term vitamin or mineral deficiencies, loss of bone and gastrointestinal disorders and increased risks of various chronic diseases.

If there is a severe carbohydrate restriction (less than 20 grams a day) it may appearketosis.

Ketosis occurs when the body does not have enough glucose to obtain the energy necessary for its function, and begins to use stored fat for energy. Fat metabolism produces ketones, which when accumulated in the body cause a number of side effects such as nausea, headache, mental and physical fatigue, and bad breath.

It's unclear what kind of possible long-term risks from a low-carb diet. But when the lack of carbohydrates is offset by eating large amounts of fat and animal protein, the risk of heart disease or certain types of cancer can increase.

The best is a varied and balanced diet.

It is always best to use common sense. Any diet that restricts food groups whole foods, including foods known to be good for your health (such as fruits and vegetables) should be taken with caution.

Take into account the premise that:No nutrient is "harmful" to our health.

But that too much of any nutrient can lead to health problems like weight gain.

You don't have to give up carbohydrates completely, you just have to try to choose complex carbohydrates (which we can find in fruits and vegetables) over simple carbohydrates (as we find in sweets). This change can make a big difference, especially if we take into account the differences in the amount of insulin that our body needs to produce in order to process them.

This video will help you better understand what these types of diets consist of, as it explains What are carbohydrates:

Keep reading:

Video: Low carb shrinks your fat (May 2022).