A low-carbohydrate diet is one of the most effective yet difficult weight-loss diets. It is popular for its simplicity: do not eat carbohydrates (up to 30% of the daily diet) and eat everything else. No calorie counting, food weighing, or any other hassle. But this is only at first glance. A carbohydrate deficiency can harm your health and psyche, break loose and gain even more weight. In this article, we will explain what a carbohydrate-free diet is, what you can and cannot, the pros and cons.
Strictly speaking, a low-carb diet is a low-carb diet. You cannot completely exclude carbohydrates. It is enough to reduce their consumption to 30% of the daily diet. This is a significant reduction, considering the recommendation for 55-75% carbohydrates by the World Health Organization.
What is a low-carb diet exactly?
A low-carb diet is based on using up your own fat reserves as fuel for the body. This process is called ketosis, and it is also the basis of the well-known keto diet.
Is a low-carb diet good for me?
A low-carb diet is popular because of its quick results: in a few days, you can lose 1-5 pounds. However, weight loss is due to losing water weight, not fat loss. As soon as carbohydrates return to the diet, water will be retained in the body, and the easily lost pounds will quickly return. You can only lose weight with a calorie deficit, and this is the only rule that applies to any diet.
A low-carb diet is advisable in certain cases for a short time. For example, for dehydrating in bodybuilding or before a carbohydrate load in endurance sports. In these cases, avoiding carbohydrates is a necessary short-term measure.
For normal weight loss for a long time, you do not need to be on a low-carb diet. A lack of carbohydrates for a long time negatively affects the functioning of the body, it can provoke a breakdown and even greater weight gain. To get in shape, have a balanced diet, and do not limit yourself to foods, the main thing is to calculate a calorie deficit for yourself.
The Pros and Cons of a Low Carb Diet
- Loss of body fat and improvement of body quality due to the expenditure of own fats
- Reducing spikes in blood sugar and insulin levels, which affect many people worldwide
- Decreased appetite, the longer feeling of fullness after eating
- Temporary weakness, dizziness, irritability, gastrointestinal problems due to lack of carbohydrates are possible
- Heavy load on the liver and kidneys due to excess protein
- Along low-carb diet leads to ketoacidosis – a complication associated with impaired carbohydrate metabolism
A low-carb diet is controversial. While getting used to a low-carb diet, weakness, drowsiness, depression, and digestive problems may appear. Before starting any diet, consult your doctor.