A low-carb diet is one of the most popular ways to lose weight. It allows you to achieve quick results and improve the condition of the skin, especially with regular exercise. This way of eating is based on limiting the intake of simple and complex carbohydrates as much as possible in favor of proteins and fats. The diet should last a maximum of 21 days, it is also important to get out of it correctly. Otherwise, we risk getting the yo-yo effect. Doctors and nutritionists also warn that a low-carb diet can pose a threat to our health. Learn what a diet is and learn about its advantages and disadvantages.
Low Carb Diet Principles
The low-carb diet is only for adults who are not struggling with chronic health conditions (such as hypertension or kidney disease). The diet should last 7 to 21 days. Consists in a significant reduction in carbohydrate intake. Normally, their daily intake is about 300 g per day, a low-carb diet suggests only 50-130 g per day. Therefore, you should completely eliminate sweets, salty snacks, foods and fast food from your diet.
You should limit the consumption of grain products (pasta, bread, rice, cereals), legumes, certain fruits (mainly bananas, grapes or watermelon), potatoes, sugary drinks and yogurts. Instead, you should include more healthy fats and dairy products in your diet. The dishes are based on raw, low-carb vegetables, eggs, meats, fish, cheeses and cottage cheese. Additives are also key: olive oil, canola oil, avocado, flaxseed, nuts, and pumpkin seeds. They provide energy and many vitamins and minerals.
Benefits of a Low Carb Diet
The biggest benefit of a low-carb diet is quick results. If at the same time we practice regular physical activity, we can lose even a few kilograms per week. With a properly balanced diet, the skin condition also improves. The skin becomes firmer and more elastic, and it is also easier to get rid of acne and other imperfections. A low-carb diet can also help fight diabetes and insulin resistance.
When using it, it is much easier to maintain glycemia at the desired level. Also, there is no rapid release of glucose and insulin, due to which we unload the pancreas. The most valuable thing in this business is the loss of extra pounds, which increases the sensitivity of cells to insulin. However, it should be remembered that in the long term, diabetics should follow a diet based on complex carbohydrates.
A low-carb diet can also reduce the risk of atherosclerosis and other heart disease. It is dominated by healthy fats, vegetables, and low-fat dairy products that lower bad cholesterol, strengthen blood vessels, and protect against inflammation. Above all, however, diet leads to a decrease in body fat, which pose the greatest danger to many organs, including the heart.
Disadvantages of a low-carb diet
An improperly balanced, low-carb diet can quickly lead to severe deficiencies, especially iron and magnesium. Therefore, it is recommended to supplement the most important vitamins and minerals during it. In the early stages, diet can cause lethargy, weakness, and recurrent headaches.
Many also complain of constipation and other intestinal diseases. The diet should also not be used for more than three weeks as it can put too much stress on the liver and kidneys. Another threat is the inability to give up a low-carb diet, which can lead to the yo-yo effect. The main thing is to gradually increase the amount of carbohydrates consumed and further avoid simple sugars.
