Tuesday, 16 January 2018

8 Proven Health Benefits Of Low Carb Diets, Effects On Weight loss


Although the word "low-carb diet" implies one diet, it describes a type of diets that limit carbohydrate intake.
In a typical low-carb diet, you most likely eat anywhere from 20 to 150 grams of carbs a day, which is equivalent to an apple to 3 cups of rice. What types of carbohydrates and exactly how much you eat depends on which low-carb diet you decide to follow.


This is because there are many types of low-carb diets with each having its own restrictions on the types and amounts of carbohydrates you can eat.
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While it’s true that we need carbs in our diet to provide us with energy and keep our bodies working properly, we don’t need to chow down too many carbs, especially the wrong kind. A diet that consumes too much of the wrong carbs can negatively impact our health. Especially those with high glycemic load are known to increase the risk for type 2 diabetes. Low-carb diets have been around for decades and proven effective for weight loss and fat loss—but that’s not all.
There is scientific evidence that low-carb diet followers see improvements in health and lower risks of chronic diseases such as diabetes, high blood pressure, and other metabolic syndromes.

Health Benefits Of Low Carb Diets

1. It May Lower The Risk Of Cognitive Impairment In Elderly People: Of the many dangers of a high-carbohydrate diet, increased dementia risk amongst the elderly is the most common. A Journal of Alzheimer’s Disease study reported that a dietary pattern in which carbs are the major source of calories – while proteins and fats are a secondary source of calories –increases the risk of cognitive impairment.
Everyone can benefit from the goodness that a high-protein and low-carb diet has to offer. It is, however, important that you keep your doctor in the loop about your dietary choices so as to prevent adverse consequences (such as increased HDL levels).

2. Weight Loss
Cutting carbs is one of the simplest and most effective ways to lose weight.
Studies show that people on low-carb diets lose more weight, faster, than people on low-fat diets... even when the low-fat dieters are actively restricting calories.
One of the reasons for this is that low-carb diets tend to get rid of excess water from the body. Because they lower insulin levels, the kidneys start shedding excess sodium, leading to rapid weight loss in the first week or two. In studies comparing low-carb and low-fat diets, the low-carbers sometimes lose 2-3 times as much weight, without being hungry. Low-carb diets appear to be particularly effective for up to 6 months, but after that the weight starts creeping back up because people give up on the diet and start eating the same old stuff.

3. It Reduces Your Appetite and Suppresses Hunger : Hunger is probably one of the worst side effect when it comes to dieting. In fact hunger might the #1 reason why many dieters quit after feeling so miserable and are not able to eat the foods they love.
One of the best things about being on a low-carb diet is that it leads to an automatic reduction in appetite. According to an article published in American Family Physician , people have less food cravings and appetite when they are on a low-carb diet. Another study published in the Obesity had a similar finding—participants following a low carbohydrate, high protein and fat diet had significantly less food cravings and preferences for carbs than those on a low calorie and low fat diet plan.
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4. Helps In The Management Of Diabetes
Another health benefit of a high-protein and low-carb diet is that it helps manage type-2 diabetes. A study published in The American Journal of Clinical Nutrition suggests that a diet rich in protein and low in carbs improves the glycemic control in type-2 diabetes patients and helps them lose weight.


5. Targets And Fights Belly Fat
Having too much of unwanted body fat is dangerous in general, but having belly fat is more alarming than fat in other problem areas such as thighs and arms.
The bottom layer of belly fat called visceral fat is in fact the most dangerous body fat in your body, linking to everything from heart disease to type 2 diabetes .
Needless to say, burning the visceral fat in your belly is highly recommended by doctors and deemed necessary to reduce your risk of diseases and health complications such as cardiovascular disease, hypertension and certain cancers.

6. It Fights Cancer
The number of cancer cases worldwide are on the rise owing to our poor dietary and lifestyle habits. A Cancer Research study reported that a diet low in carbohydrates and high in protein not only assists in weight loss but also restricts cancer initiation and growth.

7. Triglycerides Tend To Go Way Down
Triglycerides are fat molecules, it is well known that fasting triglycerides, how much we have of them in the blood after an overnight fast, are a strong heart disease risk factor. Perhaps counter intuitively, the main driver of elevated triglycerides is carbohydrate consumption, especially the simple sugar fructose. When people cut carbs, they tend to have a very dramatic reduction in blood triglycerides. Compare this to low-fat diets, which can cause triglycerides to go up in many cases.

8. Treatment For High blood Pressure
Having high blood pressure (hypertension) can put you on a higher risk for many diseases including heart diseases, stroke, kidney failure and more. Because low-carb diets are proven effective in lowering blood pressure , it can successful reduce your risk level and improve your overall health. According to a Duke University Medical Center study done by William S. Yancy, Jr., MD, a low carbohydrate, ketogenic diet (LCKD) may be effective for improving glycemia and reducing medications in patient with type 2 diabetes.


Author: Richard Smith