The Low-carb diets They start from the premise that when the body does not have large reserves of carbohydrates as energy, it begins to use fat deposits as a process to obtain energy, which translates into weight loss.
But not only that, it has been proven that this type of diet helps us to lead a healthier life, in the prevention of diseases, among other benefits which are mentioned below.
The great controversy is created when analyzing its operation, the How Low-Carb Diets Work It is answered by analyzing multifactorial motives.
Here are some of the basic principles:
- It is allowed to consume: eggs, meats, fish, vegetables, fruits, high-fat dairy products, healthy oils, gluten-free cereals, nuts, seeds.
- Drinks allowed: water, tea, coffee and soft drinks without sweeteners.
- Foods to avoid: sugar, seed oil, trans fats, diet products, processed foods, wheat, low-fat products.
How do low-carb diets work?
At first, starting this diet may seem an impossible task to perform, but the truth is that in a short time you will discover that it is simpler than it seems, as well as being delicious, simple and very pleasant to bear. You just need to follow the basics, plan the main courses more efficiently and drink plenty of water.
The benefits it provides to our body are great, however, it is recommended to start from a somewhat more simplified definition since the different dietary plans can be confusing when it comes to knowing what we should or should not eat.
I will talk about the benefits and then some things you should keep in mind when practicing a diet low in sugars.
A decrease in insulin levels is seen
This hormone is responsible for regulating blood sugar levels, thus participating in the storage of energy. By means of a signal it indicates to the adipose cell phones that they must store the fat and facilitates the absorption of glucose for later use.
Simply put, insulin stimulates lipogenesis (fat production) and inhibits lipolysis (utilization of fat as energy).
By decreasing the levels of this hormone, fat cells become more accessible, using them as energy and burning fat in a greater proportion. This effect is one of the main reasons for the effectiveness of this type of diet.
Increased water loss at the beginning
The beginning of a low-carb diet is characterized by a rapid loss of water, which means somewhat abrupt weight loss. Two factors are involved in this phenomenon, again insulin and glycogen.
- Glycogen: when carbohydrates are stored in this way, the body retains more water. By lowering the intake of sugars, glycogen formation is decreased and water levels decrease.
- Insulin: The decrease in insulin causes the body to begin to secrete excess sodium more quickly through the kidneys, which also causes a reduction in blood pressure.
Higher protein intake
According to various studies, low-carb diets tend to translate into higher protein intake. This happens mainly, since by replacing many foods rich in sugars, we incorporate others with a high proportion of proteins such as eggs, meats and fish.
Protein stimulates metabolism and generates a satiety effect, which produces a greater burning of calories and therefore a loss of weight.
Decreased appetite with low-carb diets
One of the key or main effects, when it comes to losing weight, is the powerful effect on appetite. A lower appetite guarantees a lower calorie intake automatically.
Ketogenesis may be a key factor, other studies show a relationship between low intake of sugars with appetite-regulating hormones such as ghrelin and leptin.
Warnings: What should we keep in mind?
It is important to remember that these diets sometimes carry risks, which really causes controversy on this issue. By eFor this reason, it is important to consult with a health professional.
If you suspect any health problem, getting all the tests can make all the difference. Nowadays many doctors approve low-carb diets as long as they are followed properly.
If we are lovers of carbohydrates we will find it really difficult to follow, so we must remove all temptations and always have a jug of water at hand as our ally. This facilitates the transition as it has a satiating effect. It is recommended to drink at least 8 glasses of water a day.
Low carb doesn’t mean low fat
This is a wrong thought, since previously fats were attributed a bad reputation even though they can be very healthy. Much of the calories should come from natural fats, although the increase in protein consumption in these diets is healthy, we must not forget to incorporate an adequate proportion of fats into the diet.
Low-carb diet does not mean absent in them
There must be a balance or balance in carbohydrate consumption. It is not recommended to eliminate them completely from diets as it can cause poisoning, due to excess of other substances (such as urea) due to the potential increase in protein.
Other diets that may interest you:
- All about the definition diet. Read more.
- Here you can read more about carbohydrate cycling.
- I explain in this article everything about the paleolithic diet.