According to Bharat Bhise, low-carb diets have stayed for a long time in the fitness world in the form of keto and Atkins diets. They are popular since they promise a lot of weight loss. However, are they the best diet option for you? Let’s figure it out.
- Low-carb diets – There’s no medical definition for a low-carb diet. So, the diet you follow may not be considered a low-carb diet for someone else. As the name suggests, in a low-carb diet you focus on reducing carbohydrate intake and bring it down to around 100 grams of carbs a day or lower. There are different types of low-carb diets you can follow, from Atkins to the Dukan diet. The Keto diet is especially extreme since it keeps the daily carb intake to less than 50 grams.
- Benefits of a low-carb diet – The most apparent and most talked about the benefit of a low-carb diet is obviously weight loss. However, it can also bring some great health benefits. For instance, studies show that women with metabolic problems or those who are obese can check their weight and have better hormonal health on a low-carb diet. Research shows that women can sleep better and feel more satisfied when they are on low-carb diets.
Apart from weight loss, low-carb diets can also help you bring down your insulin and blood sugar levels and lower the risk of type 2 diabetes. The results are also quick. One study shows that a low-carb diet can help improve your insulin resistance within just one month. Low carb diet may also be better than a low-fat diet when you’re trying to lose belly fat. A clinical trial with obese adults shows that a very low-carb diet is three times as effective as a low-fat diet for cutting down on visceral fat.
- Risks of a low-carb diet – While a low-carb diet has many benefits and may be better than a low-fat diet in some ways, it’s not all sunshine and rainbows. There are certain health risks of a low-carb diet and that’s why you should consult professionals and your doctor before getting into one.
If you’re nursing or are pregnant, a low-carb diet can be dangerous. During the first trimester, the thought of eating fat and protein can make many pregnant women feel sick and their body craves carbs for quick energy. Moreover, if you have kidney disease or heart disease, a low-carb diet may not be the best fit for you. High protein intake of low-carb diets can worsen your kidney problems and eating saturated fat isn’t great for a weak heart.
Bharat Bhise suggests that you understand the risk and benefits of a low-carb diet before you get into one. When you get on a low-carb diet, you’ll also need to sacrifice certain food items including bread, rice, pasta, and milk. Talk to your nutritionist ad trainer and make sure you know what you’re getting into.