Low-Carb Diet
A low-carb diet limits carbohydrate consumption compared to an average diet. High carbohydrate foods (sugar, bread, pasta, etc.) are also restricted and replaced with foods higher in fat and protein (meat, poultry, fish, spinach, eggs, cheese, nuts, seeds, etc.) than low carbohydrate foods (e.g. spinach, kale, chard, collards, and other fibrous vegetables).
It reduces the number of carbohydrates you eat from your norm. However, in general, a low-carb diet may contain 50-100 grams (g) of carbohydrates per day. This refers to a very low-carbohydrate diet. B. Ketogenic diet, 100-200g carbs per day is a low carbohydrate diet.
Benefits of a Low-Carb Diet
You probably hear most about this diet for weight loss, but for some people, this approach can also help optimize their health.
A study found that the lower the carbohydrates, the better the hormones in obese women and women with metabolic problems. He points out that other results of the diet may include better sleep, mental clarity, and increased satiety.
Cutting carbs generally lowers blood sugar and insulin levels. This is suitable for A1C, or an average blood glucose level of 2-3 months. This also helps with another common goal for people with type 2 diabetes, weight loss.
The benefits of these types can be enjoyed almost immediately. In a previous study, people who ate three low-carb meals (each containing less than 30% carbohydrates) had 30% insulin resistance compared to those who ate high-carb meals (60% carbohydrates). It is shown that it has been reduced.
A meta-analysis also concluded that a low-carb diet reduces fat (not body weight) in overweight people during the year, with the greatest benefits on a very low-carb diet.
Limitations in Low-Carb Diet
There is no consensus that this is better than any other diet or healthier in the end. A low-carb diet did not perform as well as other high-carb diets when it came to weight loss, according to a review of diets in diabetics. In addition, it does not lead to better glycemic control.
In keeping with another report, humans on a low-carb diet lost weight more than a year earlier than humans on a low-fat food plan, however after a year, they lost weight, and A1C levels (average blood glucose tiers over approximately 3 months) dropped considerably.
Side Effects
Low-carb diets can be dangerous for certain groups.
If you are pregnant or breastfeeding, we do not recommend a low-carb diet.
“Many pregnant women get sick because of protein and fat,” says Spritzler. This is especially common in the first semester. “They obviously need extra carbs. Usually, you need to listen to your body,” she says.
If you are an intense CrossFit-style trainer, this diet may not fuel you properly.
For example, if you have kidney disease, you should talk to your doctor about proper protein intake. You can still go on a low-carb diet if you have heart disease, but it is best to choose unsaturated fats (avocados, nuts, olive oil) over saturated fats (butter and lean meat). Indeed, this is true for everyone, regardless of his or her heart condition.
See our Low Carb Diet books for more details