Low-Carb Diets
Carbohydrates have long been vilified as the cause of weight gain and health problems. Many diets restrict or entirely eliminate them from the human diet. However, recent scientific advancements have shown that a balanced diet that includes carbohydrates is crucial for human health. Low-carb diets are gaining popularity because people find that they help with weight loss and many other health issues. However, these diets can have serious drawbacks if not done cautiously.
Benefits of Low-Carb Diets
Low-carb diets are high in protein, fat, fiber, and micronutrients like vitamins and minerals. They offer many health benefits like weight loss, improved blood sugar control, reduced inflammation, and protection against kidney diseases. People who follow low-carb diets see excellent results- they appear slimmer and feel much healthier. However, there is some controversy surrounding their effectiveness. Most of the controversy surrounds the promotion of low-carbohydrate diets such as Atkins. Low-carb diets work well in the short term but tend to make people worse off in the long run. That’s because they’re low in essential nutrients and high in processed foods that aren’t healthy.
Limits in Low-Carb Diet
A low-carb diet is any diet that restricts or limits carbohydrates from your diet. Most low-carb diets limit total carbohydrate intake to less than 130 grams daily. Excess carbohydrates are converted into sugar by the body, so restricting them usually leads to weight loss. A ketogenic diet is a type of low-carb diet that is high in saturated fat and very low in carbs. This type of diet is very effective at achieving short-term results but can be dangerous over time. Other restrictions include limiting certain types of carbs such as sugar or fruit or limiting how many carbs you have at meal times.
Low-carb diets are very restrictive when it comes to eating habits. Most people see a positive difference in weight loss after switching to a low-carb diet. This is because carbohydrates are quickly metabolized by the body and quickly turn into sugar. This causes the body to burn more energy and create heat. Fat sits under the skin, so eating low amounts leads to fewer calories without feeling sluggish or cold. This is why low-carb diets are so effective at making people lose weight quickly.
Draw Backs of Low-Carb Diets
Failure to eat an adequate amount of carbs depletes your glycogen. The body is forced to break down the protein in your muscles for fuel. Continuous intake of a low-carb diet, therefore, is dangerous because it makes it likely for the body to store fat, slow its metabolism, and increase the risk of fatigue, muscle aches, and dehydration.
A study from The Journal of Nutrition, Health & Aging indicates that severe restriction of carbohydrates induces ketosis (a metabolic state that occurs when your body burns fat for energy instead of glucose). The overall effects are diminished appetite, nausea, fatigue, water and electrolyte loss, and limited exercise capacity. The study recommends the replacement of highly processed carbohydrates with unprocessed carbohydrates as well as limiting added sugars in the diet.
Low-carbohydrate diets work great when used correctly for short periods of time. However, they’re not very healthy if used for long periods of time without modification. As with any dietary plan, low-carbohydrate diets work best when combined with exercise, a healthy diet, and monitored by a healthcare professional who understands how your body works.
