Carbohydrates can be simple or complex. Reviews by expert nutritionists as seen on reviewsbird.co.uk show that they can be further categorized into refined simple carbohydrates (such as table sugar), natural simple carbohydrates (such as lactose in milk and fructose in fruits), complex refined (such as white flour) and natural complex (such as whole grains and beans).
A low-carb diet determines the type and amount of carbohydrates you eat. There are tons of diets and health related companies that review and make researches on weight loss through dieting. We carefully compared their opinions and came up with this article.
Complex carbohydrates (starchy) are converted into simple sugars during digestion, then, they are absorbed into the bloodstream, and are known as blood sugar (glucose). In general, complex carbohydrates are digested more slowly and have less effect on the blood sugar level. Complex carbohydrates naturally control bulk and perform other functions in the body besides providing energy.
High blood sugar levels trigger the body to produce insulin. The body uses some glucose to generate energy for all body activities, such as jogging or simply breathing. Excess glucose is stored in the liver, muscles, and other cells for later use, or converted into fat.
The idea behind a low carbohydrate diet is to reduce carbohydrates, which leads to lower levels of insulin, so the body burns stored fats and provides the body with energy, thus leading to weight loss.
A low-carb diet generally focuses on protein, including red meat, poultry, fish, eggs, and some non-starchy vegetables. In general, a low-carb diet excludes or reduces grains, legumes, fruits, breads, sweets, pastas of all kinds, starchy vegetables, in addition to nuts and seeds in some cases.
Most people can lose weight by reducing the amount of calories they expend and increasing activity levels. To shed one pound to 1.5 (0.5 to 0.7 kilograms) per week it is necessary to reduce your daily caloric intake by 500 to 750 calories.
Low-calorie diets, especially those characterized by significantly lower calories, may lead to more weight loss, but are short-lived compared to the results of a low-fat diet. But most research studies have concluded that the benefits of a low-calorie diet are not very numerous after 12 or 14 months of adherence to it. A 2015 review found that diets that are high in protein and low in carbohydrates may offer little benefit in terms of weight loss and total fat loss compared to a regular protein diet.
Diets with reduced carbohydrates help prevent or better severe health conditions, especially cardiovascular diseases. In fact, any diet that helps shed some extra pounds can reduce or even reverse cardiovascular disease and diabetes risk factors. Most weight loss diets – not just low-calorie diets – may improve blood cholesterol or improve blood sugar levels at least temporarily.
Although if you cut your carbohydrate intake suddenly and drastically, you could experience several temporary health effects, which includes headache, bad smell, weakness, muscle cramps etc.
Because low-carb diets may not provide important nutrients, it is not recommended to stick to these diets as a weight loss method for teenagers and high school students. Their bodies require the nutrients found in carbohydrates.
If you are sticking to a diet low in carbohydrates and high in fat and possibly protein as well, it is important to choose foods that contain healthy unsaturated fats and healthy proteins. Limit foods that contain saturated and trans fats, such as red meat, high-fat dairy products, crackers, and refined pastries.
So, generally, a low-carb diet is a great way to reduce weight as it also has other health benefits.