Low carb diets have been a hot topic for quite some time. Some claim that when used frequently, these diets can cause heart disease and raise one’s cholesterol levels as they have higher than normal fat content. But, several scientific studies prove that low carb diets are healthy and beneficial. That’s why information on low carb diets is found almost everywhere from books, advertisements, and food stores.
Experts argue that with these diets, you can lose weight fast and effectively. If you are thinking of trying a low carb diet, continue reading this guide to learn more about them, how they work, their benefits as well as limitations.
What Is a Low Carb Diet?
The definition of a low carbohydrate diet differs in various diets. While some dietary plans completely restrict intake of all carbohydrates, some limit carbohydrate intake to primarily whole grains. Therefore, the proper meaning of a low carb diet will depend on which plan one is using and how you are following it. But, regardless of the diet you are using, the main aim of a low carbohydrate diet is to eliminate foods rich in carbohydrates. And by so doing, it boosts your body’s metabolism hence inducing fat loss.
Benefits of Low Carb Diets
Weight Loss- compared to traditional low-calorie high carbohydrate diets, these have shown significant results in losing weight. Carbohydrates-containing foods, regardless of whether they’re whole grain or not, can cause weight gain. Therefore by eliminating carbohydrates, it helps induce weight loss.
Lowers sugar levels- eliminating carbohydrates from your diet has a significant impact on your blood sugar and insulin levels. Bear in mind that high sugar levels cause most of the chronic diseases such as cancer, heart diseases, diabetes, etc.
Improves high-density lipoprotein (HDL) cholesterol- although these diets are low on carbohydrates, they also contain other useful food nutrients. As such, they help boost one’s HDL, which is “good” cholesterol that lowers the risks of cardiovascular diseases.
How Many Carbs Should One Eat on a Low Carb Diet?
Well, if you’re starting on this diet, it can be confusing to know your limits. Note that one’s low carb diet can be someone else’s high carb diet. Therefore, beginners should start at the lower end of the scale. Some examples include;
Keto- 20grams or fewer carbs daily Low carb- 50grams per day Moderate low carb- 100g carbs or less each day
Low carbohydrate diets are potentially beneficial to people who want to lose weight, change their overall eating habits, or enjoy the foods included in these diets. However, suddenly reducing your carb intake may cause some temporary health effects, including skin rash, headaches, weakness, bad breath, etc. It’s therefore wise that you speak to a doctor first before trying these diets.