Low-carb diet have so many benefits in daily lifestyle. Low-carb diet is diet and restricts the carbohydrate foods.
Promotes Fast Weight Loss
Following a low-carb diet shifts your attention from calorie counting to mindful eating which makes it much easier to stay on a diet. When you consume foods containing carbohydrates and sugar, the hormone insulin is secreted from the pancreas in order to balance the sudden rice in blood glucose level and one of the jobs of insulin is to store fat in the cells. Therefore, elimination carbohydrates from the diet help to prevent the release of insulin and promoting fat storage.
A low-carb diet also aids weight loss by curbing hunger and appetite. One of the worst enemies of any weight loss diets is hunger which disrupts your commitment. Following a low-carb diet automatically curbs your appetite. When people replace carbs with proteins and fat they end up eating fewer calories.
Enhances Satiety and Prevents Hunger
A low-carb diet rich in proteins and healthy fats is much more satiating than carbohydrates and sugar because protein and fats effectively turn off the so-called “hungry hormone” known as Ghrelin. Carbs spike insulin release which leads to unhealthy food cravings, where as proteins and fats turns on the satiety hormones in the body so that you can go on comfortably between meals without requiring any snacks. The key to maintain your insulin at a steady level is to gain control over the appetite hormones by reducing the amount of sugar and carbs in the diet and increasing high-quality proteins and fats in every meal.
Improved Blood Sugar Levels and Lower Risk of Type 2 Diabetes
Studies show that a low-carb diet reduces the level of glycated haemoglobin and fasting glucose. These factors are especially beneficial for diabetes patients and people with prediabetes. Our normal diet which is usually high in carbohydrates raises the level of postprandial plasma glucose and insulin, which in turn increases the risk of diabetes, high blood pressure, obesity and heart disease. But a low-carb diet works as a natural solution to all these problems. Low carb diet foods reduce the amount of sugar and starch in the diet.
Reduces the Risk of Heart Disease
A study found out that low-carb diets are better equipped at reducing some of the risk factors of heart disease and certain metabolic syndrome. People following a low-carbohydrate diet not only have reduced risk of heart disease but also have a significant increase in healthy HDL (high-density lipoprotein) cholesterol and decrease in triglycerides level – one of the main causes of stroke and heart attack.
Improved Brain Function
Although, there is a popular belief that a high-carbohydrate diet rich in starch and sugar is essential for energy production and keeping you alert, but the sugars might have a crashing effect on the mind and can make you feel tired, irritable and stressed. Sugar has an addictive effect on the brain and it can increase your cravings, anxiety and fatigue. A diet low in carbohydrates and high in protein and healthy fats aids better cognitive functions. The healthy fats work as powerful antioxidants that aid the formation of brain-supporting molecules and neurotransmitter that control memory, mood, learning, etc.
Provides Protection Against Cancer
A diet rich in refined carbs such as white flour, white rice, white bread, sodas, pastries, pasta and ready-to-eat breakfast cereals and sugar increases the rate of free radical damage and oxidative stress in the body that boosts the cancer cells and malignant tumor tissues to grow and multiply at a faster pace. But a low-carb diet significantly reduces the amount of sugar and starch in the diet which works as a natural protection against cancer. It also helps to improve the immune function of the body.
Reducing the amount of sugar and carbs in the diet also aids better digestion. The unhealthy bacteria found in the gut feeds on the sugar and carbs and results in the development of Candida virus and enhance the symptoms of irritable bowel syndrome (IBS), leaky gut syndrome, etc. On the contrary, protein-rich foods, healthy fats and vegetables help to improve digestive health and curb the growth of harmful gut bacteria.
Improved Hormone Regulation
Hormonal imbalance is one of the leading causes of infertility in women which can lead to polycystic ovarian syndrome (PCOS). A low-carb diet helps to balance the function of the neurotransmitters which helps to improve mood, reduce depression, subside anxiety and relieve some of the symptoms of PCOS. This happens because a high protein low carb diet helps to balance the hormones naturally and bring forth a feeling of overall wellbeing.
High Blood Pressure
Hypertension is one of the major risk factors for heart disease and stroke and one of the best ways to reduce blood pressure is to lower the intake of carbohydrates and sugar. While a low-carb diet promotes weight loss which itself produces a healthy reduction in blood pressure, minimizing the intake of sugar and refined carbs also helps to lower high blood sugar and insulin resistance, which are also significant contributors to high blood pressure.
All that being said in favor of the low-carb diet, there is not strict generalised low-carb diet plan that works for everyone. There are several factors such as a person’s age, gender, body weight, level of physical activity, etc that influences a person’s health when following a low-carb diet. So, you might need to experiment a bit with the diet at first in order to achieve the right level of carbs that works best for you. But it is best to reduce the amount of carbs gradually in order to prevent side effects such as tiredness, headache, uncontrollable cravings, mood swings, etc.