Health Benefits of Low Carb and Ketogenic Diets
- Saturday, 06 Aug, 2022
For many years, low-carbohydrate diets have been a source of heated debate.
Some claim that the excessive fat content of these diets is to blame for their link to cardiovascular disease and high cholesterol.
Most scientific research show that low-carb diets are helpful and healthful.
A low-carb diet or a ketogenic diet has been proved to provide a number of health advantages.
1. Low-Carb Diets Reduce Your Appetite.
Dieting's worst negative effect is usually being always hungry.
As a result, many individuals get depressed and finally quit their jobs.
Low-carb eating, on the other hand, automatically reduces hunger.
It's been shown time and time again that cutting carbohydrates in favor of protein and fat results in significantly reduced caloric intake.
2. Low-Carb Diets Lead to More Weight Loss at First.
Cutting carbs is one of the simplest and most effective ways to lose weight.
Studies illustrate that people on low-carb diets lose more weight, faster, than those on low-fat diets — even when the latter are actively restricting calories.
This is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss in the first week or two.
In studies comparing low-carb and low-fat diets, people restricting their carbs sometimes lose 2–3 times as much weight — without being hungry.
One study in obese adults found a low-carb diet particularly effective for up to six months, compared to a conventional weight loss diet. After that, the difference in weight loss between diets was insignificant.
In a year-long study in 609 overweight adults on low-fat or low-carb diets, both groups lost similar amounts of weight.
3. A Greater Proportion of Fat Loss Comes From Your Abdominal Cavity.
The fat in your body isn't all created equal.
Depending on where your body stores fat may have a significant impact on your health and risk of illness.
Visceral fat, which is often seen in males who are obese, is the second most common form of fat.
The fat that collects around your organs is called visceral fat. Inflammation and insulin resistance are linked to excess visceral fat, which may be a contributing factor to the metabolic dysfunction that is so prevalent in the West today.
In order to shed this dangerous belly fat, a low-carb diet is highly recommended. In fact, it seems that the abdominal cavity is where most individuals lose fat while following a low-carbohydrate diet.
As a result, heart disease and type 2 diabetes should be significantly decreased over time.
4. Triglycerides Tend to Drop Drastically.
Fat molecules known as triglycerides circulate throughout your body.
Having high fasting triglyceride levels (triglyceride levels in the blood following an overnight fast) is a substantial risk factor for heart disease.
People who don't get enough exercise are more likely to have high triglyceride levels because they consume a lot of carbohydrates.
Carbohydrate-free diets have been shown to reduce blood triglycerides significantly.
In contrast, low-fat diets have been shown to raise triglycerides.
5. Increased Levels of ‘Good’ HDL Cholesterol.
The "good" cholesterol, HDL (high-density lipoprotein), is commonly referred to as such.
Your risk of heart disease is reduced when your "good" HDL cholesterol is greater than your "bad" LDL cholesterol.
To raise "good" HDL levels, consume a lot of fat, and low-carb diets are an excellent place to start.
Since HDL levels grow greatly on healthy, low-carb diets, it is not unexpected that they rise significantly on low-fat diets.
6. Reduced Blood Sugar and Insulin Levels.
Diabetes and insulin resistance, which afflict hundreds of millions of people globally, may benefit from a low-carb or ketogenic diet.
Cutting carbohydrates has been shown in studies to significantly reduce blood sugar and insulin levels.
Some diabetics who begin a low-carb diet may need to lower their insulin dose by 50% nearly immediately.
People with type 2 diabetes who participated in a research found that 95 percent of them were able to decrease or discontinue their medication within six months.
Preventing hypoglycemia may require adjusting your blood sugar medication dose, so check with your doctor before making any adjustments to your food consumption.
7. May Lower Blood Pressure.
Many disorders, including heart disease, stroke, and renal failure, are linked to hypertension, or elevated blood pressure.
You may lessen your chance of developing these illnesses and live longer by following a low-carbohydrate diet.