Low-carb diets have been controversial for decades.
Some people claim that these diets raise cholesterol and cause heart disease due to their high-fat content.
However, most scientific studies have shown that low-carb diets are healthy and beneficial.
Here are 10 proven health benefits of low carb and ketogenic diets.
Low-Carb Diets Reduce Your Appetite
Hunger is usually the worst side effect of a diet.
This is one of the main reasons why many people feel unhappy and eventually give up.
However, a low-carb diet will automatically lead to a loss of appetite.
Studies have consistently shown that people who reduce carbohydrates and eat more protein and fat will burn much less calories.Low-Carb Diets Lead to More Weight Loss at First
Cutting carbs is one of the easiest and most effective ways to lose weight. Studies show that people on a low-carb diet lose weight faster than those on a low-fat diet. Even if the latter is actively limiting calories. This is because low-carb diets are designed to remove excess water from the body, lower insulin levels, and result in rapid weight loss for the first 1-2 weeks.
In a study comparing a low-carb diet to a low-fat diet, people with limited carbs can lose two to three times their body weight without feeling hungry. A study of obese adults found that a low-carb diet was particularly effective in weight loss compared to a traditional diet for up to 6 months. After that, the difference in weight loss between meals was not important. A one-year study of 609 adults who were overweight on either a low-fat or low-carb diet found similar weight loss in both groups.A Greater Proportion of Fat Loss Comes From Your Abdominal Cavity
Not all fats in your body are the same. Where fat is stored determines how fat affects your health and risk of illness. The two main types are subcutaneous fat, which is subcutaneous fat, and visceral fat, which accumulates in the abdominal cavity and is typical of most overweight men. Visceral fat tends to accumulate around your organs. Excess visceral fat is associated with inflammation and insulin resistance and can contribute to metabolic disorders that are very common in the West today. The
low carb diet is very effective in reducing its harmful abdominal fat. In fact, most of the fat you lose on a low-carb diet seems to come from your abdominal cavity. Over time, this should significantly reduce your risk of heart disease and type 2 diabetes.Triglycerides Tend to Drop Drastically
Triglycerides are fat molecules that circulate in the bloodstream.
It is well known that high fasting triglycerides (blood levels after an overnight fast) are a strong risk factor for heart disease.
One of the main reasons for elevated triglycerides in people living a sedentary lifestyle is the consumption of carbohydrates, especially the monosaccharide fructose.
When people reduce carbohydrates, they tend to experience a very dramatic reduction in blood triglycerides.
On the other hand, a low-fat diet often leads to an increase in triglycerides.Increased Levels of ‘Good’ HDL Cholesterol
High-density lipoprotein (HDL) is often referred to as "good" cholesterol.
The higher the HDL level compared to "bad" LDL, the lower the risk of heart disease.
One of the best ways to raise "good" HDL levels is to eat fat — and low-carb diets are high in fat
Therefore, it is not surprising that HDL levels increase dramatically on a healthy low-carb diet, but on low-fat diets, HDL levels tend to increase or even decrease only moderatelyReduced Blood Sugar and Insulin Levels
Low-carb diets and ketogenic diets are especially useful for people with diabetes and insulin resistance that affect millions of people around the world.
Studies show that cutting carbohydrates significantly lowers both blood sugar and insulin levels.
Some diabetics starting a low-carb diet may need to reduce their insulin dose by 50% almost immediately. In a study of type 2 diabetics, 95% reduced or stopped blood sugar-lowering medications within 6 months.
If you are taking blood sugar medications, you may need to adjust your dose to prevent hypoglycemia, so consult your doctor before changing your carbohydrate intake.May Lower Blood Pressure
High blood pressure, or high blood pressure, is a significant risk factor for many illnesses such as heart disease, stroke, and renal failure.
A low-carb diet is an effective way to lower blood pressure, reducing the risk of these illnesses and helping you live longer.Effective Against Metabolic Syndrome
Metabolic syndrome is a condition that is strongly associated with the risk of diabetes and heart disease.
In fact, metabolic syndrome is a collection of symptoms that include:
Abdominal obesity
Elevated blood pressure
Elevated fasting blood sugar levels
High triglycerides
Low “good” HDL cholesterol levels
However, a low-carb diet is incredibly effective in treating all five of these symptoms
- Improved ‘Bad’ LDL Cholesterol Levels
People with high "bad" LDL are much more likely to have a heart attack. However, the size of the particles is important. The smaller the particles, the higher the risk of heart disease, and the larger the particles, the lower the risk. The low-carb diet was found to increase the size of "bad" LDL particles while reducing the total number of LDL particles in the bloodstream.
Therefore, reducing your carbohydrate intake can improve your heart's health. - Therapeutic for Several Brain Disorders
The brain needs glucose because parts of the brain can only burn this type of sugar. Therefore, when you don't eat carbohydrates, your liver makes glucose from protein. However, most of the brain can also burn ketones that are formed during starvation or very low carbohydrate intake. This is the mechanism behind the ketogenic diet that has been used for decades to treat epilepsy in children who do not respond to medication. In many cases, this diet can cure children with epilepsy. In one study, more than half of children on a ketogenic diet had more than 50% less seizures and 16 had no seizures. Currently, very low-carbohydrate, ketone body-producing diets are being studied for other brain disorders such as Alzheimer's disease and Parkinson's disease.