The essence of low-carbohydrate diets is to limit carbohydrate foods in the diet. Such diets – not a novelty, for many they have become an integral part of a healthy lifestyle. A reasonable restriction of the amount of carbohydrates consumed has its advantages (weight loss, reduced risk of developing various diseases) and disadvantages (lack of nutrients necessary for the body), if a person mindlessly follows the established principles, not taking into account the characteristics of his body and lifestyle. Therefore, estet-portal.com decided to acquaint its readers with scientific data on such a diet, as well as the pros and cons of low-carbohydrate diets.
What are low-carb diets in general
Carbohydrates – macronutrients, presented in the form of starches, sugars and fiber, which are found in fruits, vegetables, various grains, dairy & nbsp; and other products. These substances are not just among the top three sources from which the body receives energy, they occupy the first place in it.
Most diets focus on monitoring calories or fat, while low-carb diets restrict the amount of carbohydrates ingested in order to activate the fat burning process.
The term low-carbohydrate diet is generally used to refer to diets that limit carbohydrate intake to less than 20% of total calories, but in some cases, carbohydrates are simply consumed in proportions less than recommended.
Low-carbohydrate diets owe their popularity to cardiologist Robert Atkins' book, Dr. Atkins' Diet Revolution. (1972), which, according to the British Medical Journal, became the most popular of all diet books. Based on the Atkins diet, similar meal plans have been developed, which are also referred to as low-carbohydrate diets.
Low-carbohydrate diets owe their popularity to cardiologist Robert Atkins' book, Dr. Atkins' Diet Revolution. (1972).
Low carb diets:
- benefits;
- risks;
- reasonable approach.
Scientifically proven benefits of low-carbohydrate diets
Low-carbohydrate diets are used to treat or prevent certain chronic diseases, including:
- heart disease;
- diabetes;
- hyperinsulinemia;
- obesity.
A number of studies have been devoted to the study of the effect of low-carbohydrate diets, many of which have shown positive results.
For example, the results of a study published in New England Journal of Medicine showed that people on a low-carbohydrate diet lost more weight in the first six months than volunteers on a regular diet.
Another study by the University of Pennsylvania Medical Center found that subjects with diabetes or metabolic syndrome lost more weight over six months than volunteers who restricted calories or fat. People on a low-carbohydrate diet also experienced an increase in insulin resistance and a decrease in triglyceride levels (even after adjusting for weight loss).
Cons and risks associated with low-carbohydrate diets
Despite the fact that for many, a low-carbohydrate diet – An effective way to maintain a healthy weight and feel good, this meal plan has its drawbacks. The biggest of them is that not only harmful, but also healthy carbohydrates are excluded from the diet. At the same time, they are replaced by rather fatty products – meat, cheese, fish and poultry.
Specialists, based on scientific data, agree that processed carbohydrates (pastries, sweets, etc.) are harmful, therefore their exclusion or minimization in the diet – smart decision.
However, there are equally strong arguments in favor of raw carbohydrates, which are good for the body. These carbohydrates are found in fruits, legumes, vegetables, whole grains, potatoes, whole grain bread, and pasta. Main – eat them not fried and without harmful sauces.
The biggest mistake with a low-carb diet – exclusion from the diet of not only harmful, but also beneficial carbohydrates.
Restriction of carbohydrates in the diet and consumption of large amounts of fats and meat – a rather dangerous practice, according to many doctors who criticize the Atkins diet. Research has shown that this approach is not healthy. For example, scientists from the University of Alabama at Birmingham, who found that in obese mice, a low-carbohydrate, high-fat diet led to an increase in death from heart attacks, took this view.
Another danger of low-carb diets, as well as others, is that many people tend to go to extremes, minimizing the intake of nutrients in the body to unhealthy levels. It is important to understand that our cells need carbohydrates to produce energy, maintain a proper digestive process, and regulate insulin levels. According to the data provided by the University of Illinois, carbohydrates are essential for normal functioning:
- central nervous system;
- brain;
- kidney;
- muscles;
- hearts.
Low-Carb Diets Without Health Risks: A Smarter Approach
To limit the amount of carbohydrates in the diet without harm to health is not only possible, but also necessary. For this you need:
- Minimize processed, fried foods and sweets.
- Leave vegetables, legumes, and whole grains in your diet.
Dr. Liz Weinendy, a nutritionist at The Ohio State University Wexner Medical Center, suggests limiting carbohydrates to about 100-150 grams per day (35-45% of total calories). At the same time, Dr. Wanedy notes that in many respects the norm of nutrients needed by a person depends on the level of his activity (the higher the level of physical activity, the more carbohydrates the body needs), age and metabolic characteristics. For example, a woman who consumes about 1-400 calories per day needs only about 125 grams of carbohydrates. If you reduce the indicated amount, this will lead to a decrease in energy levels and an increase in hunger.
The most reasonable approach to choosing a diet – individual.
In addition, a chronic lack of carbohydrates can harm health: the liver has to work in an enhanced mode in order to “extract” glucose from fats and proteins, potentially toxic amounts of ammonia are formed from the conversion of proteins to glucose, the immune system may be impaired due to the reduced ability of the body to produce glycoproteins, which are critical for cell function.
Read also: The effect of protein on the kidneys: why a protein diet is contraindicated for kidney patients
Taking into account the above, estet-portal.com believes that the most reasonable approach to choosing a diet – individual. Everyone needs to get enough of all the nutrients, but their proportions can vary depending on a number of factors, the main of which is the state of health. Low-carbohydrate diets, while offering a range of benefits, also come with certain risks that a qualified dietitian can help eliminate based on your individual needs.
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