
Studies have shown that low carb, weight loss diets are at least as effective if not more effective than other diets. “Low-carb” makes it easier to lose weight without hunger and without having to count calories. Understand it is just a better and healthier way to lose weight. These studies also show that low carb diets can result in weight loss and improved bio-health markers.
Just a 40% reduction of calories from carbohydrates, which is far more than most low-carbohydrate diets, still can lower triglycerides, raise “good” cholesterol, lower blood pressure, and can result in a greater reduction of diabetes medications when compared to low-calorie or low-fat diets.
The report also indicates that most anyone diagnosed with prediabetes can stop the progression by utilizing a reduced-carbohydrate eating plan and by working with a practitioner.
The best is – there’s usually no need to tediously count calories or use special products. Just adopt a basic, whole foods approach that makes for complete, nutritious and filling meals day by day and will help keep you compliant.
It really can be a simple adaptation as “diets” go. Some general basics are:
Eat – Meat, fish, eggs and vegetables – there are many varieties included, fats; avocado and olive oil and even butter and vegan butters.
Avoid – Sugar and starchy foods (like bread, pasta, rice, beans).
It can be that simple. You do not need to count calories or weigh your food. And there are a growing number of low carb snacks and “ready to eat” foods that can really make this journey even more pallidable and easy!
You Also can Achieve –
This eating pattern often impacts lower symptoms of IBS, irritable bowel syndrome such as bloating, gas, diarrhea, cramps, and pain.
A low-carb diet can also reduce sugar cravings.
The implementation of daily whole foods and ample protein and fats can help steady blood glucose levels and thus reduce spikes and cravings.
Continuous, lower blood glucose levels will create a better (lower) HbA1c.
This can, in turn, bring on mental clarity and clear out some fogginess.
As we see, this can greatly impact our metabolic health alone even if you were not targeting weight loss. I’ve included the definition of what is considered Metabolic Syndrome: Firstly, it is defined as having a lack of metabolic syndrome, meaning having no more than two of the following criteria:
· Blood pressure above 120/80 mmHg
· Fasting glucose above 100 mg/dL
· HbA1c above 5.6%
· Waist greater than or equal to 40 inches in men and 35 inches in women
· Triglycerides above 150 mg/dL
· High Density Lipoprotein (HDL) below 50mg/dL for women 40mg/dL for men
*Updated criteria includes that different ethnicities may have different criteria for metabolic syndrome measurements. For instance, South Asians have lower cut-offs for a healthy waist circumference of 35 inches for men and 31 inches for women.
This Diet can do this too?
When you lose weight in a healthy way – low carb., you may notice other, healthy changes that don’t have to do with weight, physical or the metabolic health markers..
· Do you have better, more sustained energy levels throughout the day?
· Have symptoms of GERD lessened?
· Less joint pain?
· Can you go four hours without eating until the next meal?
· Have you noticed any improvements in your skin?
· Less headaches?
- Can you fast for at least 12 hours overnight and without strong urges to eat/cravings?
These underlying improvements are truly from your changed eating and general health improvements. These are routinely experienced by my patients within even the first 2 weeks of a plan.
- Nutrients 2020: The effect of low-fat and low carbohydrate diets on weight loss and lipid levels: a systematic review and meta-analysis [strong evidence]
- PLoS One 2015: Dietary intervention for overweight and obese adults: comparison of low carbohydrate and low-fat diets. A meta-analysis [strong evidence]