How A Low Carb Diet Can Help With Weight Loss
A lot of people have seen success in their weight loss journey thanks to a low carb diet. And for this reason, many other have become curious as to whether or not this type of diet can help them get rid of excess weight.
Compared to a standard low fat diet, a low carb diet has been shown to be up to three times more effective. (My own weight loss journey includes a 200 lb weight loss on a ketogenic diet.) So if you’ve always wanted to get in shape, it may be time to start following a low carb diet.
What Is A Low Carb Diet?
Basically speaking, a low carb diet is one that contains low carbohydrates, particularly the ones found in bread, pasta, and sugary foods. Instead of these things, a person on a low carb diet consumes whole foods that contain natural proteins, vegetables, and fat.
The good thing about this diet is that there haven’t been any reported serious side effects. In fact, those who have been following a low carb diet swear that they have experienced major improvements in their health.
Among these improvements include reduced triglycerides and higher HDL. Others have also reported that the levels of their blood pressure and blood sugar have significantly decreased.
A low carb diet has also been known to get rid of the fat found in the belly and the liver. Since this is dangerous visceral fat that builds up around and inside the organs, it can cause inflammation and several forms of diseases.
With the effects of a low carb diet, people who are dealing with metabolic syndrome or type 2 diabetes are able to get the help they need for their health.
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So How Does A Low Carb Diet Help With Weight Loss?
It is high in protein
Under a low carb diet, you are greatly reducing your intake of carbohydrates while eating much more protein. Some of the ingredients that contain higher amounts of protein include eggs, fish, and red meat.
And according to studies, protein helps boost metabolism, reduce appetite, and even increases muscle. The latter does its part in burning calories in your body. Because of this, nutritionists believe that high protein helps a low carb diet to be effective.
It lowers your insulin levels
When you follow a low carb diet, you are restricting carbs from entering your body. This leads to a decrease in your insulin levels. At the same time, the fat no longer gets locked in the fat cells. They are easily accessed by your body to use for energy. It helps to reduce overeating.
Insulin is an important hormone in the body. It helps regulate your body’s blood sugar levels and even stores energy. Many who have adapted a low carb diet swear that the reduction of insulin in their body is almost immediate.
It helps you curb unhealthy cravings
Another way a low carb diet has been shown to be effective is that it largely eliminates the most fattening junk food items from your diet. Among these are: sugar, sugary drinks, pizza, fruit juices, french fries, white bread, pastries, and several other unhealthy snacks.
By reducing your intake of these junk food items in your diet, you reduce your consumption of calories.
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Other Health Benefits Of A Low Carb Diet
Apart from helping you lose weight, a low carb diet provides several other benefits to your health. Some of these include:
- Reverses type 2 diabetes
- Promotes a healthy gut
- Reduces sugar cravings
- Improved mental clarity
- Lowers blood pressure
- Lessens acne
- Promotes better skin
- Fewer migraines
- Improved mental health
- Better fertility
What Can You Eat On A Low Carb Diet?
In a nutshell, a low carb diet requires you to minimize your consumption of starches and sugar. In lieu of this, you are free to eat all the fat you need in order to feel satisfied. This is because when you refrain from starches and sugar, the blood sugar levels in your body stabilize. It also causes your insulin level to drop.
When this occurs, fat burning is promoted. And in turn, you feel more satiated.
If you are wondering what foods you can eat on a low carb diet, here is a short list (keep in mind there is so much more you can eat):
- Above ground vegetables
- Natural fats (like butter)
As for the food you need to avoid, you need to stay away from sugar and starchy food. This means that you need to refrain from consuming pasta, rice, bread, potatoes, and beans.
Basically, you should only eat when you are hungry and stop eating once you feel satisfied. You no longer need to weigh your food or keep counting calories.
If you’re looking to lose weight and stay healthy, and feel full and not cheated out of anything while doing it, then low carb may be the way to go.