Limiting your carbohydrate intake is one of the easiest ways to lose weight.
Studies show that people on low-carb diets lose more weight than people on a low-fat diet, even though people on a low-fat diet limit their calories.
One reason for the rapid weight loss of low carbohydrate diets is that it removes water that is in excess of the body. These diets lower insulin levels, causing the kidneys to release more sodium, this drags water from the body, leading to a rapid weight loss. ( 3 ) ( 4 )
Most people lose weight until 6 months started the low carb diet. After that they leave the diet. ( 5 )
You should see the low carb diet as a change in lifestyle, not as a diet.
3. A large amount of fat loss comes from the abdominal region
Not all the fat in the body is the same.
It is the place where we store what determines how it will affect our health and increase the risk of metabolic diseases.
We have 2 types of fat in our body. Subcutaneous fat and visceral fat. The subcutaneous fat is the fat under our skin, it is the one that can be noticed in fat people, the visceral fat is the one that covers the organs inside the abdominal cavity, the latter we can not see it, it can be that a thin person Is full of fat around the organs.
Having lots of visceral fat increases your inflammation, increases insulin resistance, and increases the risk of metabolic diseases such as diabetes. ( 6 )
Low-carb diets are very effective at reducing visceral fat.
Low-carb diets are not only better for losing fat than low-fat diets, but more fat is lost in the intra-abdominal region, the region where fat is most damaging. ( 7 )
Having less intra-abdominal fat reduces the risk of metabolic and cardiac diseases.
4. The low-carbohydrate diet lowers triglycerides
Having elevated triglyceride levels in the blood increases the risk of atherosclerosis and myocardial infarction. ( 8 )
Contrary to popular belief, the most important factor that raises triglycerides are diets high in carbohydrates, over all those containing high amounts of fructose. ( 9 ) ( 10 ) ( 11 )
Studies have shown that with a low carbohydrate diet you lower triglycerides in the blood. ( 12 ) ( 13 )
Low-fat diets can sometimes raise triglycerides. ( 14 )
5. Increases the levels of HDL cholesterol (good cholesterol)
The lipoprotein HDL (badly called cholesterol, cholesterol only one, HDL is a lipoprotein) is responsible for bringing cholesterol from the rest of the body to the liver to be removed or used again.
LDL lipoprotein is responsible for bringing coelsterol from the liver to the rest of the body.
The higher your HDL lipoprotein levels are, the lower your risk of cardiovascular disease. ( 15 ) ( 16 )
The best way to raise your HDL levels is to eat fat. The ketogenic diet is high in fat. ( 17 ) ( 18 )
In the ketogenic diet it is very common to raise HDL levels because of their high natural fat content.
6. Reduce blood sugar levels, with great improvements in type 2 diabetes
When carbohydrates are digested, the body breaks them down into glucose molecules.
Glucose in large amounts is toxic to the body. The more you eat carbohydrates, the more glucose your body has. The elevation of glucose in the blood triggers the release of insulin into the blood, which is a hormone that signals the body to carry glucose into cells for energy, or if it is no longer used to use it as Energy insulin signals the body to store glucose in the form of excess glucose fat. If our body has the power to convert glucose into fat.
Insulin peaks minimize the amount of glucose to prevent excess glucose from harming us.
Many people have trouble with this system. It has what it calls insulin resistance , which means that cells can not receive the signal from insulin, not receiving the signal can not use glucose as energy, glucose stays in the blood and causes hyperglycemia. ( 19 )
This can lead to type 2 diabetes, where the body loses the ability to lower glucose levels after a high carbohydrate meal. This disease is increasingly becoming more common, in the 1980s only 30 million diabetics are currently more than 300 million. ( 20 )
There is a simple solution to this problem, establish a carbohydrate restriction, if you do not eat almost carbohydrates eliminate the need to use insulin, lower glucose and insulin at the same time. ( 21 ) ( 22 )
In a 24-week study of the ketogenic and low-carbohydrate diet it was better to control diabetes than the low-calorie diet. ( 23 )
Caution: If you are currently taking medications to treat diabetes, you should consult with your doctor before starting a low carbohydrate diet, you may very well occupy decreasing your doses.
7. Blood pressure tends to decrease
High blood pressure raises your risk of heart disease.