Low-carb diets that emphasize healthy sources of carbohydrates, fats and proteins can help reduce the risk of type 2 diabetes and heart disease. Research shows that a moderately low-carb diet can help the heart, as long as protein and fat selections come from healthy sources. Several theoretical concerns about the long-term safety of low-carb diets deserve to be mentioned. Low-carb diet safety issues relate to ketosis, long-term cardiovascular safety, lipid and kidney effects.
It's perfectly healthy to follow a low-carb diet, as long as it includes a variety of nutritious, whole, and unprocessed foods. Low-carb diets can be good for heart health, as they can increase good cholesterol levels and lower blood pressure and triglyceride levels. Weight loss, lower blood sugar, improved mental clarity, and a calmer digestive system are the most commonly cited benefits of low-carb eating. Whether you're looking for strict, moderate, or liberal low-carb recipes, here you have more than 700 delicious low-carb recipes to choose from.
In addition, there is still no RCT that evaluates the health benefits of two low-carb diets of different stringency. You probably don't need to eat as much on a low-carb diet, as you're likely to feel full longer. According to recent studies, a low-carb diet can even cause you to burn more calories than other diets. Following these foods will make it relatively easy to follow a moderate low-carb diet (less than 50 grams of net carbs per day) or even a strict low-carb diet, with less than 20 grams of net carbs per day.
The main fear about low-carb and high-fat diets has been to potentially increase the risk of heart disease. Studies show that some people successfully lose weight on a low-carb diet, just as they do on a low-fat or Mediterranean-style diet. On a strict low-carb diet, the liver produces ketones from fat metabolism, and those ketones become an effective fuel for the brain. Low-carb diets are likely to have a positive effect on PCOS, a common hormonal problem in women that can affect fertility.
The new study, published in the American Journal of Clinical Nutrition, found that overweight and obese people who increased their fat intake and reduced the amount of refined carbohydrates in their diet while continuing to eat fiber-rich foods such as fresh fruits, vegetables, nuts, beans and lentils had higher improvements in their cardiovascular disease risk factors than those who followed a similar diet that was lower in fat and higher in carbohydrates. For some, this is the best part of lowering carbohydrates and usually occurs within the first few days, or the first week, of starting the diet. So who is low carb diet good for? Low carb diets are beneficial for people who want to lose weight quickly or improve their overall health by reducing their risk factors for chronic diseases such as type 2 diabetes and heart disease. Low carb diets are also beneficial for people who want to improve their mental clarity or digestive system health. Get instant access to healthy low-carb and ketogenic meal plans, quick and easy recipes, medical expert weight-loss tips, and more.