For decades, low-carb diets have sparked debate. Because of their high fat content, some people believe these diets increase cholesterol and cause heart disease. Low-carb diets, on the other hand, are shown to be safer and helpful in most scientific studies.
Low-carb and ketogenic diets have 10 proven health benefits:
1. Low-carbohydrate diets suppress your hunger
Dieting’s worst side effect is typically hunger. It’s one of the biggest reasons why so many people are unhappy and giving up. Low-carb diet, on the other hand, causes a decrease in appetite.People who cut Cutting carbs will automatically reduce your appetite and calorie intake. Carbs and increase protein and fat intake consume far less calories, according to studies.
2. At first, low-carb diets result in more weight loss
One of the easiest and most powerful ways to lose weight is to cut carbohydrates. Studies show that people who follow a low-carb diet lose weight more quickly than those who follow a low-fat diet, even though the latter is deliberately restricting calories. This is because low-carb diets allow the body to expel excess water, reducing insulin levels and causing rapid weight loss in the first week or two.
People who cut their carbs lose 2–3 times as much weight — without being hungry — in research contrasting low-carb and low-fat diets. In one study of obese people, a low-carb diet was found to be more successful than a traditional weight loss diet for up to six months. The gap in weight loss between diets became negligible after that.
609 overweight people on low-fat or low-carb diets lost equal amounts of weight over the course of a year in a survey. Low-carb diets almost often result in more weight loss in the short term than low-fat diets. Low-carb diets, on the other hand, seem to lose their effectiveness over time.
3. The Abdominal Cavity Accounts for a Larger Part of Fat Loss
The fat in your body is not always the same. The location of fat storage influences how it affects your health and disease risk. Subcutaneous fat, which accumulates underneath your skin, and visceral fat, which accumulates in your abdominal cavity and is characteristic of most overweight men, are the two main forms.
Visceral fat clings to the internal organs. Excess visceral fat is linked to inflammation and insulin resistance, which may be at the root of today’s metabolic dysfunction. Low-carb diets are very good at getting rid of this dangerous abdominal fat. In fact, it appears that a greater portion of the fat lost on low-carb diets comes from the abdominal cavity.
This could result in a significantly lower risk of heart disease and type 2 diabetes over time. A significant portion of the fat lost on low-carb diets is unhealthy abdominal fat, which has been linked to severe metabolic issues.
4. Triglycerides Have a Pronounced Decline
The fat molecules riglycerides circulate in your bloodstream. High fasting triglycerides — levels in the blood after an overnight fast — are a well-known risk factor for heart disease. Carbohydrate intake, especially the simple sugar fructose, is one of the main causes of high triglycerides in sedentary people.
When people cut carbohydrates out of their diet, their blood triglycerides drop dramatically. Low-fat diets, on the other hand, often cause triglycerides to rise. Low-carb diets are extremely effective at reducing blood triglycerides, fat molecules that increase the risk of heart disease.
5. Increased ‘Good’ HDL Cholesterol Levels
HDL, or high-density lipoprotein, is also refer to as the “healthy” cholesterol. The lower your risk of heart failure, the higher the HDL levels are in comparison to “bad” LDL. Eating fat, which is abundant in low-carb diets, is one of the best ways to boost “good” HDL levels. As a result, it’s no surprise that HDL levels rise significantly on a balanced, low-carb diet, but only moderately or even decline on a low-fat diet. Low-carb diets are high in fat, which contributes to a significant rise in “good” HDL cholesterol levels in the blood.
6. Blood Sugar and Insulin Levels are Lower
People with diabetes and insulin resistance, which affect millions of people worldwide, can benefit from low-carb and ketogenic diets. Cutting carbohydrates reduces blood sugar and insulin levels dramatically, according to studies. When starting a low-carb diet, some diabetics can need to reduce their insulin dosage by 50% almost instantly.
Within six months, 95 percent of people with type 2 diabetes had decreased or discontinued their glucose-lowering medicine, according to one report. If you take blood sugar medicine, consult your doctor before changing your carbohydrate intake because your dose can need to be changed to avoid hypoglycemia. Reduced carb intake is the safest way to lower blood sugar and insulin levels, which can help to treat and even reverse type 2 diabetes.
7. Blood Pressure Can Be Reduced
Hypertension, or high blood pressure, is a major risk factor for a variety of illnesses, including heart disease, stroke, and kidney failure. Low-carb diets are an efficient way to lower blood pressure, which can help you live longer and reduce the risk of these diseases. Cutting carbs lowers blood pressure, which lowers the risk of a variety of diseases.
8. Effective in the Treatment of Metabolic Syndrome
Metabolic syndrome is a disorder that increases the chances of developing diabetes and heart disease. Metabolic syndrome, in reality, is a series of symptoms that include:
- Obesity of the abdomen
- Blood pressure that is too high
- Fasting blood sugar levels that are too high
- Triglyceride levels are high.
- Low levels of “good” HDL cholesterol
A low-carb diet, on the other hand, is extremely successful in treating all five of these symptoms. These symptoms are almost remove on such a diet. All five main signs of metabolic syndrome, a severe illness that raises the risk of heart disease and type 2 diabetes, can be easily reversed with a healthy low-carb diet.
9. Levels of ‘Bad’ LDL Cholesterol Have Improved
Heart attacks are much more common in people with high “bad” LDL. The particle size, on the other hand, is important. Smaller particles have been linked to an increased risk of heart disease, while larger particles have been linked to a reduced risk.
Low-carb diets, it turns out, increase the size of “negative” LDL particles while lowering the overall amount of LDL particles in your bloodstream. As a result, reducing your carb intake will help your heart. The size of your “negative” LDL particles increases when you consume a low-carb diet, which decreases their harmful effects. Cutting carbs can also help you lower the total amount of LDL particles in your blood.
10. Brain disorders can be helped with this method
Since certain parts of your brain can only burn this form of sugar, it needs glucose. If you don’t consume any carbohydrates, the liver absorbs glucose from protein. However, ketones, which are produce during malnutrition or when carb intake is very low, may be burned by a large portion of your brain.
This is the mechanism behind the ketogenic diet, which has been used to treat seizures in children who haven’t responded to medication for decades. This diet will help children with epilepsy in many ways. In one report, over half of the children on a ketogenic diet saw a 50 percent decrease in the amount of seizures they had, with 16 percent being seizure-free.
Some brain diseases, such as Alzheimer’s and Parkinson’s disease, are also being researched using very low-carb and ketogenic diets. Low-carb and keto diets have been shown to be effective in treating epilepsy in adolescents, and their impact on other brain disorders are being investigated.
Few topics in nutrition science are as well-established as the enormous health benefits of low-carb and ketogenic diets. These diets not only increase your cholesterol, blood pressure, and blood sugar levels, but they also help you lose weight and lower your triglycerides.
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