Low-carb diets that emphasize healthy sources of carbohydrates, fats and proteins can help reduce the risk of type 2 diabetes and heart disease. In fact, almost any diet that helps you lose excess weight can improve blood sugar and cholesterol levels, at least temporarily. A low-carb diet can help you lose weight because it activates fat burning processes, known as dietary ketosis. These ketones are also thought to have an appetite-suppressing effect.
Research shows that a moderately low-carb diet can help the heart, as long as protein and fat selections come from healthy sources. Very low-carb diets, such as the ketogenic diet, have also been shown to increase weight loss and improve insulin sensitivity, which can help improve blood sugar control (7.On a strict low-carb diet, the liver produces ketones from fat metabolism, and those ketones become an effective fuel for the brain. Another strong option is to simply have a cup of coffee, as many people are less hungry on a low-carb diet and may not need breakfast. Low-carb diets have been linked to benefits such as increased weight loss and better blood sugar control (.
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. However, some types of low-carb diets, such as ketogenic and Atkins, can be too restrictive and unsustainable in the long term. According to recent studies, a low-carb diet can even cause you to burn more calories than other diets. Although plain yogurt is quite low in carbohydrates, many people tend to eat fruit-flavored sweetened varieties, which often contain as much carbohydrate as dessert.
The main fear about low-carb and high-fat diets has been to potentially increase the risk of heart disease. The following links share more scientific research, as well as inspiring testimonials, on potential low-carb benefits. An extensive study concludes that a low carbohydrate intake increases the risk of premature mortality, as well as mortality from several chronic diseases. Fiber can have both beneficial and some possible negative effects on gut health, but it generally has no major impact on the effects of a low-carb diet.
The ketogenic (keto) diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. In fact, a well-planned low-carb diet can include a variety of nutrient-rich ingredients, such as high-fiber fruits, vegetables, nuts, and seeds. To sweeten foods or drinks without adding carbohydrates, choose a low-carb sweetener, such as stevia or monk fruit.