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Many people cut out carbohydrates to lose weight. But carbohydrates are your body’s source of energy. So whether closing it is beneficial for you or not, let us know.
Low-carb diets have long been beneficial for weight loss, diabetes and other health conditions. Carbohydrates depend largely on how the body uses them. The body uses carbs for energy, but when you stop eating carbs, the body starts using its fat stores for energy. It usually helps you lose weight.
A diet high in simple carbohydrates (such as pastries, white bread, cookies and some prepackaged foods) can lead to an increased risk of chronic diseases such as diabetes and obesity.
A low-carbohydrate diet plays a very important role in weight loss, says Dr. Rajeshwari Panda, who works in the Department of Nutrition and Dietetics at Medicover Hospital. It burns your fat and helps stabilize blood sugar levels.
Let’s find out what a low carb diet is
As you might guess from the name, a low-carb diet involves reducing the intake of carbohydrates, which are found primarily in foods such as grains, fruits, starchy vegetables, and sugars. Instead, these diets emphasize foods rich in protein, healthy fats, and non-starchy vegetables.
By restricting carbohydrate intake, the body becomes more dependent on fat for energy, a state known as ketosis. There are many foods that can help you stop consuming carbohydrates. They go by many different names, but in all of them you reduce the amount of carbs.
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A popular low-carbohydrate diet
1 The ketogenic (keto) diet
Keto diets typically include 20 to 50 grams of carbs per day. The goal of the keto diet is to induce ketosis. Normally, the body prefers carbohydrates as its main source of energy, but when sufficient carbohydrates are not available, the body begins to burn stored fat for energy. Burning fat is called ketosis.
2 The Atkin Diet
Unlike traditional low-calorie diets, this diet is based on the idea that low-carb intake is better for weight loss. Today, there are variations on the Atkins diet, ranging from 20 to 100 grams of carbs per day. In general, the Atkins diet is less restrictive when it comes to fruits and vegetables, making it a good choice for increasing your intake of vitamins and minerals.
3 Palaeolithic (paleo) diet
Paleo Diet Diets eaten by hunter-gatherer groups during the Paleolithic period were great for health. The diet consists of about 25% carbs and excludes all grains, legumes, dairy, sugar and processed foods.
A low carbohydrate diet has many benefits
Reduces weight
Dr. Rajeshwari Panda says that a low-carb diet helps in weight loss. This is often due to low calorie intake and loss of appetite from foods high in protein and fat. The correct answer to whether low-carb dieting is effective for weight loss is a bit more difficult.
Low carb diets are helpful in weight loss, but only when many other factors are also taken into consideration such as fluid selection, recovery, appetite management, exercise.
Good for metabolic health
Low-carb diets have been associated with improvements in various metabolic variables, including blood sugar levels, insulin sensitivity, and lipid profiles. By reducing carbohydrate intake, these foods help stabilize blood sugar levels and improve insulin sensitivity, potentially benefiting people with type 2 diabetes or insulin resistance.
Disadvantages of Low Carbohydrate Diet
Dr. Rajeshwari Panda explains that low-carb diets may offer benefits for some people, but they can also have some drawbacks. Following a strict low-carb diet can be challenging, especially in an environment where carbohydrates are consumed in large quantities.
Additionally, eliminating or severely restricting certain food groups can lead to nutrient deficiencies if not properly planned. Some people may also experience side effects such as fatigue, constipation or bad breath in the early stages of ketosis.
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