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Get to know the Low Carbohydrate Diet, Know the Benefits and Risks

The low carb diet is a type of diet that is still widely used by people around the world. A low-carb diet is a diet that limits your intake of carbohydrates, such as those commonly found in sweets, pasta, and bread.

Instead, the low-carb diet emphasizes eating foods high in protein and fat. In its own development, there are many types of low-carb diets. Each diet has different limits on the type and amount of carbohydrates that can be consumed.

Low-carb diets have been commonly used for decades and are recommended by many doctors. This diet is usually done to lose weight. Some low-carb diets are also known to have health benefits beyond weight loss, such as reducing the risk of type 2 diabetes and metabolic syndrome.

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How the Carb Diet Works

As the name suggests, a low carb diet is a diet that limits carbohydrate intake in the daily diet. On the contrary, the proportion of proteins ingested and reproduced. The low carb diet may also be referred to as the ketogenic diet. However, not all low carb diets lead to ketosis.

Citing the Mayo Clinic, carbohydrates are grouped into simple natural (lactose in milk and fructose in fruit), simple refined (table sugar), complex natural (cereals or nuts), and complex refined (white flour).

Common sources of natural carbohydrates include whole grains, fruits, vegetables, dairy products, beans, peas, and lentils. In general, complex carbohydrates are digested more slowly and have less effect on blood sugar than refined carbohydrates. They also provide fiber. Refined carbohydrates, such as sugar or white flour, are often added to processed foods. Examples of foods containing refined carbohydrates are white bread and pasta, pastries, and soft drinks.

The body uses carbohydrates as its main source of energy. During digestion, complex carbohydrates are broken down into simple sugars (glucose) and released into the blood (glycaemia). Insulin is released to help move glucose into cells in the body, where it can be used for energy.glucose: it is stored in the liver and muscles, and some is converted into body fat.

Low carb diets are meant to cause the body to burn stored fat for energy, which results in weight loss.

The Potential Benefits of a Low-Carb Diet

You can often hear about low carb diets for weight loss. But for some people, this approach can also help optimize health. Citing Everyday Health, other results of this diet in addition to weight loss include better sleep, mental clarity and increased satiety.

Dietitians say that when carbohydrate intake is reduced, blood sugar and insulin levels generally drop. It can be good for your A1C or average blood sugar for two to three months. It can also help with weight loss.

This genre’s benefits can be felt immediately. Previous research has shown that people who eat three low-carb meals (less than 30% carbs each) experience a more than 30% reduction in insulin resistance compared to people who eat one high-carb meal. (60% carbohydrates). This shows that insulin resistance can be improved on a low carb diet in just one month. Additionally, it is also known that compared to a low-fat diet, a low-carb diet can reduce 3 times more visceral fat, a type of abdominal fat that covers organs and is associated with disease.

The risks of the low carb diet

It should be noted that the sudden and drastic reduction in carbohydrates can cause temporary side effects, such as;

  • Constipation
  • Headache
  • Muscle cramp

Too severe restriction of carbohydrate intake can also cause the body to break down fat into ketones for energy. This condition is called ketosis. Ketosis can cause side effects such as bad breath, headaches, fatigue, and weakness.

It’s not yet clear exactly what kinds of long-term health risks a low-carb diet may pose. However, limiting carbs long term can lead to vitamin or mineral deficiencies and gastrointestinal upset.

Some health experts believe that if you eat a lot of animal fats and proteins, your risk of heart disease or certain types of cancer may increase. And you choose to follow the government low carb system, do  pay attention to the fats and proteins you choose. Limit foods with saturated and trans fats, such as meat and high-fat dairy products, which can increase your risk of heart disease.

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