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A diet that focuses on limited carbohydrates and more protein and fat is one that does not allow the consumption of grains, starchy vegetables, grains, and rice. A large number of low-carb diets exist today. Each diet is different and lists out the food products that you can and cannot eat. Atkins diet is a very popular low-carb diet here. Others include Protein Power and Zone diet. Most low-carb diets are picked up because people wish to shed some extra fat. People can choose from the different diets depending on the type and amount of food that they enjoy. It is known to be an easy and quick way to lose weight.
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The basic idea is that since carbohydrates work together to increase the levels of blood sugar which consequently increases insulin levels, the fat does not break down in the body as quickly as it should. Naturally, you do not lose fat or extra weight.
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A low-carb diet says that since carbohydrates increase insulin levels, limiting these carbs will reduce insulin levels and therefore get rid of extra fat quickly and easily. The body extracts energy from carbohydrates on a daily basis. However, according to low-carb diets, if there are no carbs present, the body will have to make use of the fat. Eating a low-carb diet will help you to lose weight; however, it may not be related to insulin or blood sugar levels.
While some low-carb diets consist of meat, fish, eggs, poultry, dairy products, and green and leafy vegetables, grains, fruits, sweets, beans, bread, and pasta are avoided. Others only consist of whole grains and fruits.
As you start a low-carb diet, you will realize that you are losing weight rather quickly and easily as compared to a low-calorie diet. However, the rate of weight loss may decrease if you do not follow the diet as rigidly or strictly as you did initially.
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Other benefits of low-carb diets include:
- Lower blood levels
- Lower cholesterol level
Additional benefits depend on the diet plan that you take up. A number of low-carb diets are high in fat. Even though the benefits, in this case, are reduced, they still exist.
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The basics behind a low-carb diet:
- As you reduce the number of carbohydrates you consume, your body compensates by burning glycogen. Glycogen consists mainly of water. Therefore, the body releases extra water, leading to weight loss.
- A large number of people who depend on low-carb diets claim that their appetites were considerably reduced after a few weeks of starting the diet. Even though the reasons for this are not clear, the fact is that since your appetite is reduced, you eat less and therefore, lose the extra weight.
- As has already been established, low-carb diets make use of extra proteins and fats. These components in the food combine together and slow down the digestion process. This allows the individual to feel full for a long period of time.
- Due to the avoidance of certain food groups, calorie intake is reduced as well. Since food products like bread and rice are eliminated from the daily diet, calories are reduced as well. Since these products typically constitute an individual’s daily diet, there is weight loss due to lesser calories.
Naturally, in order to lose weight over an extended period of time, you need to stick to the diet and not waver from the initial plan at all. However, for this to happen, the diet should be easy to maintain. Even though low-carb diets are not difficult as such, they aren’t much easier than other diets either. People tend to abandon low-fat and low-carb diets as easily as any other diet.
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The basic risks of low carb diets:
The long-term risks of low-carb diets have not been recognized yet. Even though the benefits and general risks are known, nobody has been able to stick to the diet long enough to figure out whether it leads to diseases related to the heart, kidney, or bones.
Therefore, it is always recommended to consult a doctor before starting a diet as individual allergies and health considerations should be kept in mind.
