The meaning of “effectiveness” differs for each person, especially when it comes to the subject of low-carb diet. Carbohydrates are essential for the body to have sufficient energy levels. But, consuming a significant amount of carbs may lead to unwanted fat.
Perhaps, someone has encouraged you to try out a low-carb diet. Still, the question remains: “How effective is eating a low-carb diet?” Continue reading to know the answers to this question.
How Effective Is A Low-Carb Diet?
A low-carb diet restricts the amount and type of carbohydrates you consume per day. Many people assume that all carbs can induce weight gain, but you can put this macronutrient into two categories: simple or complex.
Simple carbohydrates, like table sugar and lactose in milk, have short molecule chains for quick digestion. This short chain creates a spike in blood glucose, providing the body with short bursts of energy.
Conversely, complex carbs tend to raise blood glucose levels at more extended periods than simple carbohydrates. These longer chains can sustain the body with energy for extended periods.
If the body fails to burn the excess glucose, it begins to transform the cells into fat. Hence, the idea behind many low-carb diets is to decrease both carb and insulin levels, which can lead to weight loss.
Eating a low carb recipe means limiting or eliminating particular food options from your daily diet. Some examples include:
- White bread
- Fruits (like bananas and mangoes)
Staying consistent while maintaining perseverance in eating a low-carb diet can result in different effects, such as:
- Weight Loss
Perhaps, one of the primary reasons many people start a low-carb diet is to lose weight. Limiting the intake of carbohydrates can mean restricting the number of calories consumed per day. Reducing the daily caloric intake will result in weight loss.
Diet practitioners that reduce their calorie intake by around 500 to 750 calories per day may see a 1 to 1.5-pound reduction from their current weight per week. Some individuals might see an increase in weight loss if they involve regular exercise to their daily health and fitness routines.
- Prevents Or Improves Health Complications
A low-carb diet may prevent or improve some health complications related to carb consumption. Health conditions like diabetes, high blood pressure, cardiovascular disease, and metabolic syndrome may benefit from a low-carb diet. This is because the body sheds fat and other cells that may contribute to the worsening of these health concerns. Starting and following a low-carb diet plan may also improve blood sugar levels, although the effects might be temporary.
Other health complications that following a low-carb diet may prevent or improve include:
- Metabolic syndrome
- Bipolar disorder
- Parkinson’s disease
- Alzheimer’s disease
- Specific cancers
Low-carb diets may also help improve the frequency and severity of epileptic attacks. One study found out that about two-thirds of the participants had 50% fewer seizures after six months of participating in a low-carb eating plan.
- Low Energy
Following a low-carb diet isn’t without risks. Since practitioners cut a significant amount of this macronutrient, the body cannot convert glucose to energy. Hence, users may feel adverse effects, like low energy, fatigue, or lethargy.
The body will use fat stores to compensate for the lack of glucose, which means that overweight or obese individuals may still have the energy to spare despite being in a carbohydrate deficit. But, individuals with lower body fat percentage may have lower energy levels than overweight folks since their bodies won’t have enough glucose and fat to burn.
- Loss Of Concentration
The loss of energy may also lead to a loss of focus. Concentrating on doing daily tasks become more challenging than usual since energy levels are low.
Reasons That Limit The Efficacy Of Low-Carb Diets
Some factors may interfere with the efficacy of low-carb diets. For instance, sleep deprivation can contribute to weight gain and obesity. The lack of sleep can induce hunger pangs, which can lead to issues, like fatigue and low motivation.
Also, eating a low-carb diet doesn’t mean that the body can consume other macro and micronutrients in excess. Exceeding the recommended daily caloric intake will still result in weight gain. Low-carb diet practitioners should still watch the number of calories they eat to prevent their bodies from regaining the lost weight.
Stress can also be a main contributor to a low-carb diet’s weak efficacy. Pressured feelings can put the body in a constant “fight or flight” syndrome. In turn, the body produces additional hormones, such as cortisol.
Cortisol can help in improving inflammation, controlling sleeping patterns, and regulating blood pressure. But, too much of this hormone can throw the body out of balance.
If the body has too much cortisol, it may absorb more fat from the food eaten, losing the efficacy of low-carb diets. Lifestyle changes might be necessary to improve the chances of acquiring positive results from this particular eating habit.
Exercise should also be part of the daily routine for diet practitioners, especially if they want to achieve a fit physique. Diet can help in fat and weight loss, but the body forms muscles better through proper workout regimens.
Low-carb diet practitioners should also pay attention to how their bodies react to the eating plan. Bear in mind that weight loss isn’t a linear process and it doesn’t happen overnight, and that the effects can differ for each person.
For example, one person may lose one pound per week, whereas another individual may lose more weight within the same period. Consider seeing weight loss as more than a number on the scale. The fit of clothes may also be a determining factor if a diet practitioner is losing fat and weight. Also, taking before and after photos can help determine if this eating habit is moving in the desired direction.
Low-carb diets are effective, but it’s still crucial to prepare for some risks. Diet practitioners should always consult the advice of their doctors before changing eating plans. Safety should still be a priority as opposed to focusing too much on the weight loss benefits of low-carb diets.