A low-carb diet has many health benefits. Therefore, by doing this diet can make our eating lifestyle different from others. And, there are side effects of a low-carb diet and not all of us are aware of this.
A Low-carb diet is limiting you from carbohydrates consumption. Too much carb consumption can lead to different health conditions. Therefore, a low-carb diet can result in various health benefits.
What are the benefits of doing a low-carb diet?
It is the most apparent benefits of a low-carb diet. When it comes to losing weight, calorie counting is what matters most. Low-carb diets have a reputation for producing fast weight loss without feeling hungry or needing to count calories.
According to the study, low-carb diets were more effective for weight loss and cardiovascular risk factor reduction compared to low-fat diets. By eliminating carbohydrates from the menu and keeping the body’s glycogen stores low, we can prevent insulin from being released and storing fat. Less insulin circulating our bloodstream means that the body is forced to use up all of its glycogen stores. Then it will go to reach into fat stores tucked away in our body fat for ongoing fuel.
Better Function of the Brain
Low-carb diet but high protein intake as a replacement for carbs has something to do with better cognitive function. When we consume a low-carb diet, our body can easily do proper brain function, mood control and hormone regulation.
High protein diet, also known as the ketogenic diet protects cognitive health. According to several studies, improvement in brain function has been observed in patients with brain disorders fed a ketogenic diet.
Reduce Risk of Heart Disease
Low-carb diet is effective at reducing certain metabolic and heart diseases. According to the study, people on low-carbohydrate diets can have a significant increase in good cholesterol and a greater decrease in triglycerides or bad cholesterol.
The effect of a low-carb diet is promising despite the reductions in body weight, waist circumference and other metabolic risk factors. Also, it can help beat heart disease factors just as well as diets that are harder to stick with and prone to leaving people hungry.
Lower risk for Type-2 Diabetes
When you are into a low-carb diet, you can lower the risk of type-1 and type-2 diabetes. According to some researchers point out that a high-carbohydrate diet raises postprandial plasma glucose and insulin secretion. Given this, a low carb diet decreases the risk of diabetes, heart disease, hypertension, dyslipidemia and obesity.
Since low-carb diet reduces sugar and intake of grains and processed foods, this diet has a natural cancer treatment. It shows that higher insulin was associated with significantly higher blood glucose and tumor tissue growth. In the process of cutting off the supply of energy to cancers, healthy cells are luckily preserved since they’re able to use fat for energy. Cancer cells, on the other hand, thrive off of glucose and cannot metabolically shift to use fat.
No cravings at all
Low-carb diet is eating more healthy fats and proteins in place of sugar and carbohydrates. According to studies, carbs spike insulin quickly, which leads to cravings for more food later on as blood sugar drops and ghrelin increases. Fats and proteins, on the other hand, are known for switching on the body’s satiety hormones and allowing you to go longer comfortably between meals without needing to snack.
You can maintain the low-carb diet by keeping appetite-boosting sugar low and include quality proteins and fats with every meal. Especially in the morning with breakfast, which sets the tone for the entire day.
Side Effects of Low-Carb Diet
On eating a low-carb diet, low levels of carbs in the body result in a drop in blood sugar levels. It, in turn, leads to breaking down of fat to use energy. Maintaining a low-carb diet can result in some side effects.
Reduce Consumption of Calcium
Low-carb diet results in erosion of bones or reduce consumption of calcium from carb-containing fibers. Fibres contain essential phytochemicals such as phytic acid, oxalates and tannins. And it is the reason why gut refuses to absorb calcium. It leads to weakened bones, and you become more prone to fractures.
Poor Function of Muscles
Leg cramps are one of the side effects of a low–carb diet. This diet eliminates sources of essential nutrients and minerals which are necessary for the proper functioning of muscles. These minerals include potassium, calcium and sodium, amongst others. Not being careful about getting these minerals from low-carb foods, can make your leg muscles cramp.
Irregular Menstrual Cycle
Following a low-carb diet makes you lose a lot of weight. Your body remains under stress most of the time; this can disrupt your menstrual cycle. If not appropriately monitored amenorrhea or complete absence of periods can occur.
Fibre is the most crucial component which makes you feel full for longer and ensures smooth bowel movement. Being in ketosis means skipping foods rich in fibre, which makes you constipated and hungry.
A low-carb diet cannot be done quickly because most foods have carbohydrates. But by eating right can reduce the temptation of eating snacks or getting jitters from coffee overload and potato chips.
There’s no better way to start your morning than with a healthy breakfast. Providing your body with a morning meal offers it with energy to power not only your muscles but your brain as well. Also, breakfast with coffee is healthy for everyone, but cutting it down to three cups or less per day can help you sleep properly.
A low-carb diet with fruits and vegetables is another way to improve your health. These healthy foods contain vitamins, minerals and fiber are good to see on your plate. So, making meals at home doesn’t have to consume time and energy. The trick is to plan. Choose options you can make in advance. Use shortcuts such as pre-cut or frozen veggies and keep staples on hands such as broth, herbs and lemons for flavoring and salad dressings.