BENEFITS OF A LOW CARB DIET

BENEFITS OF A LOW CARB DIET

Low-carb or low-carb diets are eating styles that promote low energy intake from carbohydrates and have been shown to have different benefits for health and weight management.

These diets have been around for over 150 years and have been used as a therapeutic approach to treat conditions such as obesity, type 2 diabetes, epilepsy, digestive disorders, among others ... however, recently low-carb diets have reached great popularity.

There are different low-carbohydrate eating trends such as the Atkins diet, the Zone diet and of course the Keto or ketogenic diet, however for a better understanding we will divide the low-carb diets as follows:

Types of Carbohydrate diet:

Carbohydrate consumption varies between 20 and 50 grams per day. (This group fits the keto diet and the first phase of the Atkins diet)

1.Low Carb Diet:
Carbohydrate consumption ranges from 50 to 130 grams per day.

2.Moderate carbohydrate diet:
Carbohydrate consumption ranges from 130 to 200 grams per day.

3.High carbohydrate diet:
Carbohydrate consumption is greater than 200 grams per day.
The amounts given above are stipulated for a 2000 calorie diet which is the average intake of a healthy adult, however, these must be adjusted individually.

Benefits of a low carb diet

A low carbohydrate diet is usually high in protein. A low-carb, high-protein diet can make you feel full. So you will feel full for longer. Also, protein is important for building muscle. Eating enough protein during weight loss can help you maintain more muscle mass.

1.Provides satiety
A low-carbohydrate diet has been associated with a greater reduction in appetite compared to low-fat diets. This is especially important in weight loss processes since the recurrent feeling of hunger is usually one of the main obstacles to adherence to a meal plan.

2.Promotes greater weight loss compared to other diets
Studies have shown that low-carbohydrate diets lead to greater weight loss when compared to other types of diets, especially in the first months of implementation. It should be noted that in some cases the weight loss in low-carb diets occurred even without calorie restriction.

3.Supports heart health
Low-carbohydrate diets have been associated with decreases in some cardiovascular risk factors such as body weight, abdominal circumference, systolic and diastolic blood pressure, plasma triglycerides, fasting plasma glucose, and plasma C-reactive protein.

Although the effect of low-carbohydrate diets on cholesterol profile has been controversial, however, a systematic review and meta-analysis found that "carbohydrate-restricted diets appear to be superior in improving lipid markers compared to low-carbohydrate diets." fats ”

4.Reduces blood sugar and insulin levels
Different studies have corroborated the advantages of a low-carbohydrate diet for controlling blood sugar and insulin levels, so this type of diet can be especially useful in the prevention or treatment of type 2 diabetes.

5.Therapeutic approach to epilepsy
Low-carbohydrate diets, specifically ketogenic diets, have been used clinically and for many years for the symptomatic treatment of epilepsy. Different studies suggest that it could be a well-tolerated treatment with side effects that are acceptable.

6.Helps reverse polycystic ovary syndrome
Polycystic ovary syndrome (PCOS) is related to excess body fat and high insulin levels, and therefore a low carbohydrate diet may be the perfect complement to the treatment of this condition. This is shown by some scientific studies.