Diets that are low in carbs have been controversial for a long time.
Many people believe that these diets can raise cholesterol and lead to heart disease because of the high levels of fat.
In the majority of studies conducted by scientists, diets with fewer carbs demonstrate their value as nutritious and healthy.
Here are 10 scientifically proven health benefits associated with low-carb and ketogenic diets.
Hunger is usually the most unpleasant negative side effect of dieting.
It’s one of the primary reasons that make so many people suffer and quit.
In contrast, eating low-carb foods can cause a decrease in appetite.
Studies have consistently proven that when people reduce carbs and consume more fat and protein in the end, they consume much less calories.
Summary
Studies suggest that cutting carbs could
Automatically reduce your appetite and calories consumed.
Cutting out carbs is among the easiest and most efficient methods to shed weight.
Research has shown that those on diets with a low carbohydrate intake lose more weight faster as compared to those on diets with low fat -and this is even though the former are actively limiting calories.
The reason is that the low-carb diet is designed to eliminate the body of water which lowers insulin levels, which leads to rapid weight loss over the first one or two weeks.
In studies that compare low-fat and low-carb diets people who cut down on their carbs may lose up to three times the weight, and they do so without feeling hungry.
A study of overweight adults showed that a low-carb diet was especially effective for up to six months, as compared to a standard weight loss plan. After this, the difference on weight loss the two diets was not significant.
In a study that lasted for a full year, 609 overweight adults who were on diets that were low in fat or carbs, both groups shed similar amounts of weight.
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Summary
Almost always the low-carb diets can lead to
to be more effective for short-term weight loss as compared to low-fat diets. However, low-carb diets seem
to lose their advantage over the long-term.
The fat you put on your body is of the same type.
The place where fat is stored is a factor in the way it affects your health and your risk of developing disease.
Two main kinds of subcutaneous fat are that is located under your skin and visceral fat that is a mass of fat in the abdominal cavity. It is common among obese men.
Visceral fat is a common place to accumulate within your organs. Visceral fat that is excessively accumulated can be associated with insulin resistance and inflammation — and could cause metabolic dysfunction that is so prevalent in the West nowadays.
Low-carb diets can be very effective in reducing this dangerous abdominal fat. In reality, a higher portion of the fat that people lose when they follow a low-carb diet appears to originate from the abdominal area.
In time, this will result in a dramatically reduced risk of heart disease as well as type 2 diabetes.
Summary
A significant proportion of fats that are lost from
Diets that are low in carbs can be detrimental abdominal fat, which is well-known to trigger serious
metabolic issues.
Triglycerides are fat molecules which circulate through the bloodstream.
It is widely known the fact that high levels of fasting triglycerideslevels in blood following an overnight fast are a significant heart risk factor for heart disease.
One of the primary causes of high triglycerides among sedentary people is their consumption of carbs -in particular, that simple sugar fructose.
If people reduce their carb intake and sugars, they usually experience the most dramatic decrease of blood triglycerides.
However the low-fat diets can lead to an increase in triglycerides.
Summary
Diets that are low in carbs are extremely efficient in reducing
blood triglycerides, also known as fat molecules that raise the risk of developing heart disease.
disease.
The high density lipoprotein (HDL) is sometimes referred to as”the “good” cholesterol.
The more elevated ones of HDL relative to “bad” LDL, the less likely you are to develop heart disease.
One of the most effective ways to boost “good” HDL levels is to eat more fats — and diets that are low in carbs contain lots of fat.
So, it’s not surprising that HDL levels rise dramatically when you eat healthy diets that are low in carbs, however, they tend to rise but only moderately or decline when following low-fat diets.
Summary
Diets that are low in carbs tend to be packed with fat, which can be a problem.
results in a dramatic rise in blood levels of “good” HDL cholesterol.
Diets that are ketogenic or low-carb can be especially beneficial for people suffering from diabetes or the condition of insulin resistance. These can affect millions of people around the world.
Research shows that cutting out carbs can lower blood sugar levels as well as insulin levels dramatically.
Certain people suffering from diabetes who start the low-carb diet could require reducing the dosage of insulin by 50% within a short time.
In one study on those suffering from Type 2 Diabetes, ninety percent of them had decreased or stopped their medication to lower glucose within six months.
If you’re taking blood sugar medications, speak with your physician prior to making any changes to your intake of carbs because your dosage might have to be adjusted to avoid hypoglycemia.
Summary
The most effective way to reduce blood sugar and insulin levels is to lower them.
levels to decrease the consumption of carbs, which could help treat or possibly reverse
Type 2 diabetes.
The elevated blood pressure, also known as hypertension, is a major risk factor for a variety of diseases which include stroke, heart disease and renal failure.
Diets that are low in carbs are a great method of lowering blood pressure. This will lower your risk of developing these ailments and help you live longer.
Summary
Cutting carbs results in significant
decrease in blood pressure which can reduce your chance of developing many diseases.
diseases.
Metabolic syndrome is a disorder that is strongly linked to your likelihood of developing heart disease and diabetes.
In actuality metabolic syndrome is a set of symptoms. These comprise:
Abdominal overweight
High blood pressure
Increased blood sugar levels during fasting
High triglycerides
The levels are low “good” HDL cholesterol levels
But, a diet that is low in carbs is extremely efficient in dealing with all five symptoms.
In a diet like this the ailments are virtually completely eliminated.
Summary
Low-carb, healthy and low-fat
Diets that reverse metabolic syndrome effectively treat all five of the symptoms that are characteristic of metabolic syndrome.
severe condition that can increase your risk of suffering from heart illness and Type 2
diabetes.
people with an elevated “bad” LDL are much more likely to suffer from heart attacks.
But the size of particles is vital. The smaller particles can be linked to an increased risk of developing heart disease, whereas larger particles are associated with less risk.
It’s been discovered that diets with low carbs can increase dimensions of “bad” LDL particles while decreasing the total LDL particles that circulate through your bloodstream.
Therefore, reducing the amount of carbs you consume can improve your heart well-being.
Summary
When you follow on a diet low in carbs, you can reduce the amount of
Your “bad” LDL particles increase the bad LDL particles, which decreases their negative impacts.
Cutting carbs could also help reduce the total amount of LDL particles that are in your
bloodstream.
Your brain requires glucose since certain areas of it only use this kind of sugar. This is the reason your liver produces glucose from protein when you don’t consume any carbohydrates.
But, a substantial portion of your brain is also able to produce ketones that are created in the case of starvation or when your carb intake is extremely low.
This is the reason of the ketogenic diet which has been utilized for a long time for treating epilepsy among children who do not respond to treatment with drugs.
In many instances it is possible to treat children with epilepsy. According to one research study, nearly half of the children following ketogenic diet had more than 50% decrease in the number of seizures. Furthermore, 16% experienced seizure-free.
Diets that are ketogenic and low-carb are currently being researched for other neurological conditions too, such as Parkinson’s and Alzheimer’s diseases.
Summary
Diets that are low-carb or keto have been proven
effective for treating children’s epilepsy, and are being researched for their
influences on other disorders of the brain.
Few things are as known in nutrition research as the colossal benefits to health of low-carb and ketogenic diets.
These diets not only increase your cholesterol as well as blood pressure, and blood sugar levels, but they can also curb your appetite, increase weight loss and decrease your triglycerides.
If you’re interested in improving your overall health, these diets might be worth a look.
