The Low Carb Diet is based on limiting the intake of certain carbohydrates (see What are carbohydrates) and increase the intake of protein or fat. It is also called Low-glycemic diet.
Why Slimming Low Carb Diet?
When the body does not get enough carbohydrates, which are the primary source of calories, looking for other resources to provide energy to the body.
Weight loss occurs when the body to induce ketosis, as explained in Phases of Fasting. fat reserves are burned and appetite is reduced.
You can lose between 8 and 11 pounds (4 to 5 kg) which relate mainly to the accumulated fat in the body.
One of the most typical confusion when speaking of carbohydrates is only relate with pasta, rice, bread or sugar. True, they are foods rich in these nutrients. But not alone.
Fruits, vegetables, whole grains, legumes … they all contain carbohydrates and are a source of energy for the body.
The good news is that most are complex carbohydrates, ie slow absorption. Insulin is released for injecting glucose into cells is more gradual, is better absorbed and feel of appetite takes longer to reach what is not eaten much.
Types of Low-Carb Diets
Is it beneficial to take fewer carbohydrates?
One of the causes of obesity is that abused carbohydrates of high glycemic index. It has called them ‘white foods’ and refers to sugar, white flour or potatoes. Therefore, reduce or eliminate foods with added sugars or refined carbohydrates might be a good idea to be in good health.
These foods have the characteristic of raising blood insulin levels, also related hormone excess weight.
Furthermore, there is less aging carbohydrate tolerance and some insulin resistance which increases the blood sugar level which can lead to type 2 diabetes is created.
Risks of a Low-Carb Diet
The risk is not to control the type of food you eat due to lack of information or medical advice. And convert food in a restrictive plan that creates nutritional deficiencies, preventing monotonous diet motivation, or exceed nutrient that can affect other organs.
Also, if drastically reduces any source of carbohydrates the body, as explained, he will resort to other sources of energy as fat. Out of these, will resort to protein degradation and release toxic substances in the body that can lead, ultimately, damage to the kidneys or liver.
Therefore, a low-carb diet should be supervised by a good nutritionist. Thus, it will indicate what type of carbohydrate should be reduced or eliminated and which ones. And which combinations are the healthiest for the body receives essential nutrients but these will sometimes damage as excess blood sugar or converted into fat to accumulate and lead to obesity.
Millions of Americans continue this type of food through various programs such as Atkins, Dukan, Zone Diet, South Beach Diet, diet etc, plans to increase the amount of protein to leverage their satiating effect or fats.
Still, many nutritionists recommend low carbohydrate diets without putting a surname. Simply advise people with problems of obesity, overweight or diabetic limit consumption of carbohydrate foods with high glycemic index, ie, that can increase blood sugar.
What is considered ‘low carb’?
The Food Guide the United States, like other global recommendations says that between 50-65% of daily calories should come from carbohydrates. That is, our daily diet is based primarily on these nutrients. Therefore, any diet to lower this percentage could be considered a Low-Carb diet.
How to reduce carbohydrates?
There are different approaches in reducing the carbohydrates in the diet. For example, the Atkins diet and the South Beach diet recommended a sharp reduction of these in a first phase and then are slowly introduced to achieve an optimum level for each individual that allows you to control your body weight, glucose level blood and triglycerides.
Other diets like the ketogenic also drastically reduce carbohydrates in the body to produce a similar situation to fasting. This uses fat or protein as an energy source for the organism.