DISCLAIMER: I am not a dietician, nutritionist, or medical professional. I make no claims as to the scientific accuracy of the things I talk about here. Nothing here is health advice; it’s just my opinion based on what worked for me. Consult a professional before starting any diet.
The low-carb diet is has been shown to work well in promoting weight loss. A study that was conducted in Temple University showed that people on a low-carb diet tended to lose more weight than people who weren’t. Why is this? The low-carb diet works in a number of ways that leads to weight loss.
A low-carb diet kills appetite
Eating a low-carb diet leads to significant reduction in appetite. Lack of appetite makes a person eat very little despite the level of hunger. The result is a considerable drop in weight. When we cut carbs out of our diet, appetite automatically goes down and we end up eating much less food. Protein and fat are much more filling than carbs, so we don’t need the same number of total calories to keep us feeling full.
By getting rid of water from the body
With a low-carb diet there is a considerable loss of excess water from the body. Low-carb diets lower the level of insulin, making the kidney to start shedding excess sodium, which can promote weight loss, especially in the first 6 months of the diet.
By causing breakdown of stored fat into simple sugar (glucose)
The level and amount of blood sugars in the blood is directly proportional to the amount of carbohydrates consumed. With a low carb diet, blood sugars are low. This makes the body secrete more insulin in order to break the store fat to release energy. Breaking down of fat means a reduction in weight as stored fat is being removed without an equal replacement. Consider this;
Food manufacturers add some amount of refine carbohydrates to processed foods in the form of sugars or flour. For example, in cookies, cakes, candy, sodas and drinks. The body uses carbohydrates as it main source of fuel. For this fuel to be obtained, a lot of sugar and starch have to be broken down into simple sugars during digestion to release energy. These simple sugars are then absorbed into the bloodstream as glucose. When the blood sugar or simply glucose rises, the body is triggered to secrete and release insulin.
The idea behind having low carb diet is that it decrease the amount of blood sugars in the bloodstream leading to a significant increase in the amount of insulin level in the body, which makes the body to burn stored fat and ultimately leads to weight loss.
Lowering the amount of triglycerides in the bloodstream
A low carb diet reduces triglycerides in the blood. It is effective in lowering this fat molecule level in the blood.
Triglycerides can cause harmful abdominal fat, and it’s usually best to reduce your triglycerides if you can, especially if you’re coming off of a Standard American Diet. Research shows that low triglycerides significantly reduces the amount of abdominal fat.
Typical food for a low-carb diet
People eating low carb diet should mostly focus on protein including meat, nonstarchy vegetables, fish and eggs, and poultry. A low carb diet eliminates or limits amount of grains, breads, sweets, pastas, and starchy vegetables. Legumes and fruits are OK in moderation for most people, but you want to be careful with these because they do contain carbs. It’s usually a good idea to replace some of your carbs with healthy fats, such as nuts, olive oil, and avocado. If you’re exercising regularly, you’ll need to keep some carbs in your diet, but the more sedentary you are, the more you should eliminate carbs.