The low – carb diets are based on the premise that when the body does not have large reserves of carbohydrates for energy, begins to use fat stores as a process for the production of energy, resulting in 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, how low carbohydrate diets work is answered by analyzing multifactorial reasons.
These are some of the basic principles:
- It is allowed to consume: eggs, meat, fish, vegetables, fruits, high-fat dairy products, healthy oils, gluten-free cereals, nuts, seeds.
- Allowed drinks: 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 like 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 basic principles, plan the main dishes 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 diet plans can be confusing when it comes to knowing what we should or should not eat.
I will tell you about the benefits and then about some things that you should keep in mind when practicing a low sugar diet.
A decrease in insulin levels is observed
This hormone is in charge of regulating blood sugar levels, thus participating in energy storage. By means of a signal it indicates to the adipose cells that they must store fat and facilitates the absorption of glucose for its later use.
In short, insulin stimulates lipogenesis (production of fat) and inhibits lipolysis (use of fat for energy).
By decreasing the levels of this hormone, the fat cells become more accessible, using them for energy and burning fat in a greater proportion. This effect is one of the main reasons for the effectiveness of this type of diet.
Greater water loss at the start
The beginning of a low carbohydrate diet is characterized by a rapid loss of water, which means a somewhat abrupt weight loss. Two factors participate in this phenomenon, again insulin and glycogen.
- Glycogen: When carbohydrates are stored in this way, the body retains more water. By lowering sugar intake, glycogen formation is decreased and water levels decrease.
- Insulin: Decreased insulin causes the body 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 carbohydrate diets tend to translate into higher protein intake. This occurs mainly, since by replacing many foods rich in sugar, we incorporate others with a high proportion of proteins such as eggs, meat and fish.
Protein stimulates metabolism and generates a satiety effect, which produces a greater calorie burn and therefore weight loss.
Decreased appetite on low-carb diets
One of the key or main effects, when it comes to losing weight, is the powerful effect on appetite. A reduced appetite guarantees a lower calorie intake automatically.
The ketogenesis may be a key factor, other studies show a link between low intake of sugars with hormones that regulate appetite as ghrelin and leptin.
Warnings: What should we bear in mind?
It is important to remember that these diets sometimes carry risks, which really causes controversy on this issue. For this reason, it is important to consult with a healthcare professional.
If you suspect any health problem, getting all the exams can make a difference. Today many doctors approve of low carbohydrate diets as long as it is followed properly.
If we are lovers of carbohydrates, it will be really difficult to follow up, so we must remove all temptations and always have a jug of water at hand as our ally. This makes the transition easier 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 misconception, as fats were previously given a bad name 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 fat to 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 intoxication, due to excess of other substances (such as urea) due to the potential increase in protein.