A low-carb diet limits carbohydrates — such as those found in grains, starchy vegetables and fruit — and emphasizes foods high in protein and fat. Many types of low-carb diets exist. Each diet has varying restrictions on the types and amounts of carbohydrates you can eat.
Purpose
A low-carb diet is generally used for weight loss. Some low-carb diets may have health benefits beyond weight loss, such as reducing your risk of type 2 diabetes and metabolic syndrome.
Why you might follow a low-carb diet
You might choose to follow a low-carb diet because you:
- Want a diet that restricts certain carbs to help you lose weight
- Want to change your overall eating habits
- Enjoy the types and amounts of foods featured in low-carb diets
A low-carb diet restricts the number of carbohydrates you eat. Carbohydrates are grouped as simple natural (lactose in milk and fructose in fruit), simple refined (table sugar), complex natural (whole grains or beans) and complex refined (white flour).
Common sources of naturally occurring carbohydrates include:
- Grains
- Fruits
- Vegetables
- Milk
- Nuts
- Seeds
- Legumes (beans, lentils, peas)
Whether Atkins, Paleo, or keto, these trendy diets all have one thing in common: limiting carbs. Research has shown that people lose more weight when they eat low-carb than those who eat low-calorie meals. This was over six months. There were very few discrepancies at the 1-year mark. Carbs, an essential macronutrient, can be cut back to cause harm. There are many reasons why low-carb diets can prove to be problematic.
They are often low in fiber
Most people get fiber mainly from fruits, vegetables, and grains — all of these have carbohydrates. Low fiber diets can increase the risk of heart disease, diabetes, and other cancers.
THEY ARE MESSING WITH GOOD GUT BOTTLERS
A strict limit on carbohydrate intake could also cause a reduction in the number of gut bacteria. Because gut bacteria thrive on fiber, which can be found in many carbohydrate-rich foods, this could have negative consequences due to the important role that gut bacteria plays in our overall health.
They are not sustainable
Many life events make it hard to avoid eating carbs. Many people will find themselves in a situation where carbs are almost impossible to avoid or get sick of eating pasta or sandwiches.
It cannot be easy to eliminate carbs from your daily life. It may be possible in the short-term, but it can backfire when they are no longer “off limits”, leading to weight gain and overeating.
OUR BODY NEEDS FUEL
Your body uses carbohydrates as the main fuel source, particularly if you are active. Gariglio -Clelland says that although the body can burn fat or protein for fuel, it’s not as efficient as carbs. You’ll need to combine a healthy diet that includes complex carbohydrates such as whole-wheat bread and brown rice with exercise if you want to lose weight efficiently. A low-carb diet can make you feel too tired to go to the gym or even slow recovery.