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Low-carb diet greater loss or benefit
Table of Contents
1. What's a low-carb diet?
According to the nutritional standards of the Polish population, the lower limit of daily consumption is 45% of the energy value (M. Jarosz et al. 2020). On this basis, the term niski can determine the amount of damage below this value, but in terms of the actual impact on metabolism, specific ranges will be important. In response to the reduced availability of carbohydrates and the lower intake of insulin in the blood should enter the state of the body's fat-burning amino acids, which leads to ketosis.2. Low carb = high fat = high protein
There are 3 basic ingredients in a meal: protein, carbohydrates and fats. Although many scientific papers only deal with the effects of a low-carbohydrate diet, in fact, these types of dietary regimens have increased fat and/or protein content at the same time. When one macronutrient is reduced, the amount of another should be increased proportionally to maintain the same energy value in the menu.3. A low-carb diet and nutritional deficiencies
Limiting the daily intake of carbohydrates to such a low level. Elimination of sugar-containing processed vegetable seeds from the diet, which in itself can lead to a decrease in body weight and improved glycaemia. Unfortunately, it also minimizes the consumption of cereal products, such as bread, pasta, cassava, rice, some fruits and vegetables, and even strawberries. The elimination of strawberry seed from a high-protein diet is implicit in the need to take into account high levels of animal protein metabolism.4. Low-carb diet and weight loss effectiveness
The initial weight loss that occurs in low-carb diets is mainly due to the loss of water and glycogen (energy storage). Of course, on a low-carbon diet, you can lose weight not only from water and glucose, but it will not be the result of a reduction in carbohydrates and calories. However, should you give up your favorite spaghetti if the only dietary goal is to lose a few pounds? There is no significant difference in weight change between a healthy low-fat diet (< 20% of energy) and a healthy diet of low-calorie diets (< 45% of energy).5. A low-carb diet affects satiety and appetite
Many people on a low-carb diet notice a reduced appetite and a weaker feeling of hunger. The mechanisms that contribute to this may include changes in gastrointestinal hormones, but they also find justification in such a menu model. A higher protein content will be responsible for longer meal replenishment and slower stomach emptying (C. Giezenaar et al., 2018). However, this is not directly related to low carbohydrate intake.6. A low-carb diet has health benefits
However, some researchers attribute these effects primarily to weight loss, improving insulin sensitivity, lower fluctuations in blood glucose levels, and lowering fasting glucose in the blood. These changes indirectly lead to a reduction in the risk of cardiovascular disease. Some scientists attribute them to a number of positive effects, such as weight loss and improved insulin susceptibility. Each type of diet that results in reduced blood sugar intake and lower blood glu glucose intake on a fasting basis. However, many studies have suggested that the effects of low blood sugar consumption on the body are not due to low body weight and long-term functioning.7. Are the carbs getting fat?
A low-carb diet can have advantages over others for a number of reasons. This diet completely eliminates processed foods with added sugar, a high protein intake provides satiety, and a lower fluid retention quickly shows effects in the form of lost kilograms. But can you say that carbohydrates are fat? In one of the studies, feeding carbs caused a progressive increase in their oxidation and resulted in 7585% of excess energy (T. J. Horton et al. 1995).8. Is a low-carb diet worth it?
Therefore, under controlled conditions, low-carb diets are not physiologically or clinically superior to high-carbohydrate diets in terms of weight reduction, fat loss, energy expenditure or long-term glycemic outcomes (Ch. Churuangsuk, M. Lean, E. Combet 2020). However, this model may have the benefits of appetite control and reduction in the use of medicines to treat type 2 diabetes. Depending on the choice of a high-carbon diet, high-fat diets and therefore high-protein diets should be considered as a potential source of fat after a significantly increased level of metabolic fat and low-fat dietary fat (Sh. Lean and E. Chawet 2020), which may lead to a reduction of the amount of fat in the diet and other nutrients in the body, as well as to a decrease of 40% of the total dietary intake and consumption of food and dietary supplements.9. Summary
Low-carb diets do not lead to better fat reduction effects. Their main advantage seems to be to give up simple sugars (mostly sweets), which can be attributed to improving glycemic parameters and a slimmer figure. While it is difficult to follow the assumptions of a low-carbohydrate diet in the long term, the rapid effects of weight loss are often motivating enough to endure them. In fact, however, all clinical effects are dependent on weight regulation rather than reduced carbohydrates in the diet.
