A low carb diet is an effective way to lose weight. It focuses on eating healthy, high-fiber carbohydrates from vegetables and low-sugar fruits like avocados and berries.
Carbohydrates are one of the three macronutrients (along with fat and protein) that make up your body’s energy source. However, cutting back on carbohydrates can cause some withdrawal symptoms like headaches, lethargy and irritability.
1. Reduces insulin production
When you cut carbs, your body produces less insulin, and the hormone helps regulate blood sugar levels. This can help you lose weight because when blood sugar is too low, the body burns fat for energy.
Carbs are the body’s main fuel source and are broken down during digestion into sugar, or glucose, to be used for energy. When glucose is high in the blood, the body releases insulin to help the glucose enter the cells to be used for energy. Some glucose is stored in the liver and muscles, and some is changed to fat to be used for energy when needed.
A diet low in carbohydrates can help manage diabetes and other health conditions, but it can be challenging for some people to follow. To avoid hunger and overeating, a healthy low carb diet should include plenty of nutrient-dense foods like whole grains, legumes, vegetables, and fruit. It should also be rich in healthy fats like nuts and seeds, and moderate in protein.
If you’re thinking about trying a low carb diet, talk to your healthcare team. They can advise you on how much of each nutrient is safe for you and your needs, especially if you’re taking medication to control your diabetes or other health condition.
When eating low carb, try to get the majority of your carbohydrates from starchy vegetables like sweet potatoes, cassava, taro, and plantain. These vegetables provide a good source of fiber and nutrients. You should also choose lower sugar fruits, like berries and pears, and eat plenty of fatty, oily fish, like salmon, trout, and herring. Avoid fried foods and processed meats, as these tend to be higher in carbs.
2. Increases fat burning
Carbs are a basic nutrient that the body turns into glucose, or blood sugar, to use for energy. Any excess is stored in the liver and muscles as glycogen, or converted to fat for later use. A low carb diet cuts out the glucose and triggers your body to start burning stored fat for fuel, which can help you lose weight.
The diet also helps you feel full sooner by slowing the digestion of carbohydrates. This allows your hypothalamus, the part of the brain that signals the stomach when it’s time to stop eating, to send its signal more quickly. You’ll be less likely to overeat as a result.
However, some very low carb diets restrict healthy carbohydrates too much, which can be unhealthy. For example, cutting out all foods containing carbohydrates means you may not be getting enough fiber, vitamins and minerals. This can cause constipation, diarrhea and nausea.
A well-balanced low carb diet includes a variety of healthy whole grains, fruits, vegetables, lean protein and dairy products. Nuts and seeds are also popular in many low carb diets, as they’re low in carbohydrates but high in fat, fiber, protein and a wide range of micronutrients.
Most people need to create a calorie deficit to lose weight, whether that’s by eating fewer calories, increasing their activity level or both. The key is to choose nutritious carbs, such as those found in vegetables, fruit and whole grains, over refined ones, like white bread and pasta. Choosing low carb, high-fiber foods also helps reduce belly fat. In fact, a recent study found that people who consumed more fiber-rich foods had a smaller waistline than those who did not.
3. Increases metabolism
Increasing metabolism can help you burn more calories and lose weight. One way to increase your metabolism is to eat fewer carbohydrates. Getting less than 130 grams of carbs a day can be beneficial for your metabolism, according to Diabetes UK. However, you should also make sure to eat plenty of healthy fats and protein.
When you eat a low-carb diet, you consume more of your daily calories from healthy foods, such as lean meats, eggs, dairy, fish, nuts, vegetables and low-glycemic fruits. These foods contain high levels of protein and fiber, which helps you feel full longer and may reduce your calorie intake.
Cutting carbs from your diet can help you lose weight faster, particularly in the first week or two. This is because your body rids itself of excess water when you restrict carbohydrates, which can result in rapid weight loss (1-2).
Low-carbohydrate diets are often compared to low-fat diets, but the quality of studies differs and short-term results can vary greatly. In addition, it’s not clear whether a low-carbohydrate diet will lead to long-term health benefits.
Nutrition experts warn that the low-carb frenzy could play out in the same way as the low-fat fad a decade ago, leading to Americans replacing their unhealthy foods with products that are advertised as “low-carb.” For example, many manufacturers remove dietary fiber and sugar alcohols from the total number of carbohydrates listed on a food label when they advertise their product as low-carb, says registered dietitian Samantha Heller. Consequently, these “low-carb” foods can still be full of empty calories.
For best results, when choosing low-carb foods, choose those with the lowest glycemic index. These include non-starchy vegetables, berries and other low-sugar fruits, and fats such as avocados, olive oil and unsalted butter.
4. Increases energy
A low carb diet may help you lose weight by increasing your energy levels. Carbohydrates are broken down into sugars in the digestive tract and enter the bloodstream where they are used for fuel. The body uses insulin to regulate the amount of sugar in the blood. Reducing carb consumption reduces insulin production, which can lead to increased energy levels. A healthy low carb diet includes high-quality proteins, fats and vegetables. It can also include whole grains, beans and legumes, and fruit. Restricting carbohydrates can help manage health conditions like diabetes and heart disease. Consult with a Registered Dietitian Nutritionist (RDN) to find the right diet for you.
A typical low carb diet limits carbohydrates to about 26% of daily calories. This equates to less than 130 grams of carbohydrate per day for someone who consumes 2,000 calories a day. This is significantly lower than the recommended intake of 225 to 325 grams of carbohydrates per day.
Carbs are essential nutrients that provide energy for the body and brain. The body stores carbohydrates in the form of glycogen for use during times of stress or fatigue. When carbohydrate stores run low, the body breaks down fat into ketones for energy. These ketones can lead to unpleasant side effects such as bad breath, headache and weakness.
While a low carb diet is not necessarily harmful, it may not be as healthy as a balanced diet that includes whole grains, fruits, vegetables and lean protein. A diet that is very low in carbohydrates can leave you lacking in some nutrients, especially fiber. A low-carb diet can also be difficult to follow in the long term. Studies of the benefits of a low-carb diet have been mixed, and more research is needed to determine if this type of diet can be considered safe and effective for weight loss and improving health outcomes.
5. Reduces appetite
Carbs are a crucial source of energy for your body. When your body digests carbohydrates, it converts them into blood sugar (also called glucose) and releases insulin to help the glucose enter cells to be used as energy. If your body is not getting its energy from carbs, it will turn to stored fat for fuel. This process typically results in weight loss.
Reducing the amount of carbohydrates you eat can significantly reduce your appetite. This will make it easier to stick to a low carb diet. Most low carb diets limit carbohydrates while incorporating plenty of healthy fats and proteins, which will keep you feeling fuller for longer. A properly planned low carb diet will also include plenty of vegetables, which are relatively low in calories and provide the nutrients your body needs.
Cutting out carbohydrates will naturally reduce your appetite, but you can also supplement a low carb diet with modern medications that suppress hunger and enhance weight loss. For instance, a GLP-1 agonist such as Saxenda or Wegovy can be taken daily to enhance satiety and improve metabolism.
Regardless of how you lose weight, it is important to understand that the most effective strategies involve creating a calorie deficit. This can be done by eating fewer calories, increasing physical activity or both. The best way to do this is by eating low carb foods, such as meats, fish, eggs, dairy products, vegetables, unsweetened yogurt and low-carb bread. By following these simple tips, you can achieve the healthy and sustainable weight loss that you desire. Best of all, most low carb diets are easy to follow and delicious. All you have to do is be willing to commit to the diet and be patient as your body adjusts to it.
