Low Carb Diet Benefits and Risks

Low-carbohydrate diets restrict carbohydrate consumption relative to the average diet. Foods high in carbohydrates are limited, and replaced with foods containing a higher percentage of fat and protein as well as low carbohydrate foods It advises limiting foods high in carbohydrates such as rice, grains, bread, pasta, bakery goods and increase the intake of protein-rich and fatty foods such as meat, poultry, fish, shellfish, eggs, cheese, nuts, and seeds and low carb foods such as spinach, kale, chard, collards, and other fibrous vegetables
The purpose of a low carb diet is losing weight. But it provides health benefits beyond weight loss,

examples, reducing risk factors associated with type 2 diabetes and metabolic syndrome.
low carb diet,

When a person chooses to follow a low-carb diet, he or she might:

• Want a diet that restricts certain carbs that aids to lose weight
• Want to change overall eating habits
• Enjoy the types and amounts of foods featured in low-carb diets.

Yet it is essential to check with a doctor before starting any weight-loss diet, especially if you are suffering from any health conditions, such as diabetes or heart disease.

What are carbohydrates, and why it is restricted in this diet?

Carbohydrates are considered as a calorie-providing macronutrient. It is found in many foods and beverages in simple or complicated forms.

Simple carbs can be further classified as:

• pure refined (table sugar)
• simple natural (lactose in milk and fructose in fruit)

Complex Carbs can be classified as:

• Refined (white flour)
• Complex natural (whole grains or beans)

Naturally occurring carbohydrates are found in:

• Grains • Fruits • Vegetables • Milk • Nuts • Seeds • Legumes (beans, lentils, peas)

Food manufacturers add refined carbs to processed foods, often as sugar or white flour. Examples are white bread, pasta, cookies, cake, candy, sugar-sweetened sodas, and drinks.

 Carbohydrates are used as the main fuel source of the human body. Complex carbohydrates like starch are broken down into simple sugars during digestion and absorbed into the bloodstream, which can be measured as blood sugar (glucose). In general, natural complex carbohydrates are digested slowly and have minimal effect on blood sugar.

Rising levels of blood sugar trigger insulin secretion. Insulin helps glucose enter into the body's cells. Part of absorbed glucose is used to generate body energy, to fuel all of the body activities. Extra glucose is stored in your liver, muscles, and other cells as glycogen for later use or is converted to fat.

The concept behind the low-carb diet is that hindrance carbs lowers insulin levels, which causes the body to burn stored fat for energy, which ultimately leads to weight loss.

In general, a low-carb diet focuses on proteins and nonstarchy vegetables. It generally excludes or limits most grains, legumes, fruits, bread, sweets, pasta, and starchy vegetables, and sometimes nuts and seeds. But some low-carb diet plans allow small amounts of certain fruits, vegetables, and whole grains. A daily limit of 20 to 60 grams of carbohydrates is allowed with a low-carb diet. These amounts of carbohydrates are estimated to provide 80 to 240 calories. Even though some low-carb diets highly restrict carbs at the initial phase of the food later, it allows gradually increases the number of carbs.

Results of low carb diet

Weight loss
Guaranteed weight is observed with people who restrict the number of calories consumed and increase physical activity levels. To lose 1 to 1.5 pounds (0.5 to 0.7 kilogram) a week, a human needs to reduce daily calories by 500 to 750 calories. Low-carb diets might result in short-term weight loss compared to low-fat diets. But studies have found that at 12 or 24 months, the benefits of a low-carb diet will not significantly vary with the low-fat diets. A study done in 2015 has found that higher protein and low-carbohydrate diets provide a slight advantage of weight loss and loss of fat mass compared with a regular protein diet. Cutting calories gained with carbs might not be the only reason behind the advanced weight loss. Weight is shed because the extra protein and fat keep satiating the hunger for an extended period, which helps to eat less.

Other Low Carb Diet health benefits

Low-carb diets may help prevent or improve chronic health conditions, such as metabolic syndrome, diabetes, high blood pressure, and cardiovascular disease. Shedding excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes significantly. Most weight-loss diets, including low-carb diets, improve blood cholesterol or blood sugar levels, at least during the dieting period. It improves high-density lipoprotein (HDL) cholesterol and triglyceride values slightly compared to moderate-carb diets. That is due to the quantity and the quality of the food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated), and unprocessed carbs such as whole grains, legumes, vegetables, fruits, and low-fat dairy products are generally considered as healthier choices.

Low Carb Diet Risks

sudden and drastically withdrawal of carbs might result in a variety of temporary health effects, including:
• Headache • Bad breath • Weakness • Muscle cramps • Fatigue • Skin rash • Constipation or diarrhea
In addition, the diet plans that critically restrict the amount of carbohydrate intake for the long term can result in vitamin or mineral deficiencies, bone, and muscle mass loss, gastrointestinal disturbances, and may increase the risks of various chronic diseases. As low-carb diets may not provide necessary nutrients, for preteens and highschoolers, these diets aren't recommended as a method of weight loss for them. Their growing and active bodies need the essential nutrients found in whole grains, fruits, and vegetables. Severe hindrance of carbohydrates ( less than 20 grams) a day can result in a process called ketosis that occurs when the body has a lack of sugar (glucose) to generate energy. Kind of a body breaks down stored fat for energy and causes ketones to build up in the body. Side effects of ketosis include nausea, headache, mental and physical fatigue, and bad breath. Evidence for possible long-term health risks a low-carb diet lacks because most research studies have tested its effect for less than a year. Health experts also suggest that consumption of large amounts of fat and protein from animal sources might significantly increase the risks of heart disease or certain cancers. Thus, if you plan to follow a low-carbohydrate diet that's higher in fat and possibly higher in protein, it's necessary to choose foods with healthy unsaturated fats and proteins often and to limit foods containing saturated and trans fats, such as meat, high-fat dairy products, and processed crackers, and pastries.

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