Is Low Carb the Best Diet?
The Low Carb diet is a popular diet that has been in the media for many years. There are many benefits of going low carb when it comes to weight loss and good health, and a low-carb diet has been a trending topic in recent years. On the other hand, there is no hard evidence that shows low-carb diets are more effective than other types of diets. Here’s everything you need to know to figure out if a Low-Carb diet is the right diet for you.
What is a Ketogenic diet and why should you consider it?
In the body, ketones are formed from fatty acids and broken down by the liver which converts them back to glucose for energy. Ketogenic diets typically restrict carbs intake at 20-50 grams per day but this varies depending on your individual requirements. It then primarily uses fats as its primary fuel source.
Let’s take a look in more detail.
What is Going Low Carb?
Low carb diets are high in protein, low in carbohydrate, and moderate in fat. They are often used for weight loss or to manage some chronic diseases.
Low carb diets are another way of saying Ketogenic Diet which is also called the Keto Diet. A ketogenic diet is a very low-carbohydrate, high-fat diet that leads to weight loss by suppressing hunger. Low Carb has been on the rise because it provides positive health outcomes and could be a sustainable long-term way of eating for many people.
Why is a Low-Carb Diet Beneficial?
The low-carb diet has been around since the late 1800s. In recent years, it has gained a lot of popularity in the United States and abroad. This is due to studies that have shown the benefits of a low-carb diet over other diets. The main reason for this is because it helps in weight loss and also helps in reducing blood sugar levels and improves insulin sensitivity. It also promotes healthy cholesterol levels.
- Low carb diets are often associated with other benefits such as:
- More energy
- Have more mental clarity
- Improved focus on the tasks at hand
- Reduced appetite
- Weight loss
- Better heart health
How Does a Low-Carb Diet Work?
When people are trying to lose weight, they have to be careful about what they eat. The Standard American Diet (ironically known as SAD) is generally high in carbs and sugar, which can lead to weight gain, inflammation and poor health. It can often be difficult for people to change their dietary habits because of the range of food choices available.
A low-carb diet is a rather restrictive diet that not many people can follow for an extended amount of time. The main goal of this diet is to eat less carbs and increase the amount of fat, proteins and vegetables in your diet. So think about trying out different meals like this low carb recipe for breakfast lasagna or whipping up low-fruit smoothies.
Reducing your carbohydrate intake also causes your body to hold onto less water. For each gram of carb you consume, the body holds onto 2-4 grams of water. So you can imagine that drastically reducing the amount of carbohydrates you are eating, means you will also lose a lot of stored water, which can explain why people on low carb diets, experience a rather quick reduction in weight.
There are many different ways to go low carb, but the number one way is through a ketogenic diet plan. The ketogenic diet plan was first used in the 1920s to help patients with epilepsy experience fewer seizures.
What Are The Results Of A Ketogenic Diet
Ketogenic diet is a high-fat, low-carbohydrate diet that helps your body use fat for fuel instead of glucose. It has been shown to have many positive effects on health and improving weight loss in some people. To ensure the right amount of nutrients in your body, ketogenic dieters should talk with their medical professional or nutrition coach before starting one.
Keto is a method used by many people in order to burn fat and significantly reduce carbohydrates in the body. Ketogenic diets are typically seen as a way of losing weight quickly and efficiently.
What Are the Downsides of a Ketogenic Diet?
There are several potential downsides to this way of eating. Here are just a few to consider before starting a Ketogenic Diet.
The Keto diet can be very restrictive for most people, in fact is was ranked nearly last in the 2018 US News report of “Easiest Diets to Follow”. In addition to the highly limited amount of carbohydrates consumed, it may be challenging to be able to eat at restaurants or find on-the-go options. This can be helped with planning ahead of time and meal prepping, but getting burned out and bored of the typical keto recipes is often experienced. Due to the restrictive nature of the Keto diet, the opportunity for obsessive and compulsive eating behaviors are higher.
The “Keto Flu” is a common feeling during the first few weeks of starting Keto. The symptoms include headaches, fatigue, brain fog and upset stomach. Some people advise increasing your salt intake to help combat the symptoms.
Potential for nutrient deficiencies are higher since you are likely to significantly reduce or even eliminate fruits, veggies, whole grains and beans aka unrefined carbohydrates.
What Are the Best Ways to Lose Weight with a Low-Carb Diet?
A Low-Carb diet may be a great way to lose weight for some people. However, it has always been difficult to stay on a low-carb diet for a long term. Here are some tips to help with this including eat a low-carb breakfast, have small meals throughout the day, avoid sugar and carbs before bedtime, exercise regularly, drink plenty of water and have plenty of fiber.
One way people lose weight with a low-carb diet is by following it consistently for a month then gradually reintroducing some carbs into their daily routine over time. This is a great way to determine your threshold for carbohydrates, meaning the amount that you can eat without feeling any adverse effects such as fatigue, low energy and feeling bloated.
Whether or not you choose to try a Low-Carb or Keto diet, the best diet is the one that you can stick to! So try find a way of eating that is sustainable for the long term and helps you nourish your body and feel energized!
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