Low-carb diets are known for helping one lose weight quickly. A low-carb diet, as its name suggests, minimises carbohydrate foods intake (grains, starchy vegetables and fruit, foods with added sugar etc). It features foods that are high in protein and fat. Not all low-carb diets are the same, varieties include high-fat-low-carb versions, and high-protein-low-carb diets. But they are all backed by the same theory: to cause the body to burn stored fat for energy, which leads to weight loss. Even though a low-carb diet is generally used for weight loss, some types of low-carb diets may have other benefits; some are able to reduce risk of type 2 diabetes and metabolic syndrome.
How do low-carb diets work?
Bodies use carbohydrates as the main source of energy. Carbs are broken down into glucose and released into blood. Extra glucose is stored in the liver and muscles, and some is converted to body fat. A low-carb diet is intended to minimise carbs intake and cause the body to burn stored fat for energy, leading to weight loss.
In the broad sense, diets that suggest 40% or lower of daily carb intake can be categorised as "low-carb diets". More recently, A ketogenic diet, or keto diet, that characterises low carb but high fat intake, has gained much popularity. See the table below for the comparison of energy intake suggested by the two diets.
| "Low Carbohydrate" Diet | Keto Diet | |
| Carb | 40% | 5% |
| Fat | 40% | 75% |
| Protein | 20% | 20% |
| Common components | meat, beans, dairy products, nuts, vegetables | meat, avocados, coconut oil, Bulletproof Coffee |
No matter which diet you choose to follow, make sure you consume all the necessary nutrients your body needs from a balanced diet.
Benefits of a low-carb diet
Not only can a low-carb diet help weight loss, by replacing carbs with protein and "good fats" (monounsaturated or polyunsaturated), it is beneficial to our health in 3 major ways:
- Lower body fat
Minimising carbohydrates from the diet and keeping the body’s glycogen stores low can prevent insulin from being released and storing fat.
- Chronic disease prevention
Low-carb diets emphasise healthy sources of carbs, fat and protein may help lower the risk of type 2 diabetes and heart disease and improve blood sugar and cholesterol levels.
- Improve cognitive function
It has been observed that keto diets can improve the cognitive function of patients with Alzheimer's disease or dementia. Research is studying the therapeutic use of ketogenic diets for multiple neurological disorders, from epilepsy, sleep disorders, and Alzheimer’s, to headaches, brain cancer, and autism.
Tips for following a low-carb diet
A low-carb diet is more than a low level of carbohydrates intake. We have summarised some tips for low-carb diet followers to better balance your diet:
1. Avoid complex refined carbohydrates
White rice and white toast are common products of complex refined carbohydrates. Substituting them with whole grains or beans can make the transition to a low-carb diet easier for beginners'.
2. Sufficient protein intake
Red meat, although high in protein, also contains saturated fatty acids that can lead to higher cholesterol levels. Fish, poultry, and beans are better options for the main sources of protein.
3. Omega-3 fatty acids
Omega-3 fatty acids are fundamental to the structure of every cell wall a human body has. Flaxseed oil, olive oil, and avocados are ideal choices for low-carb diet followers.
4. Sufficient dietary fibre intake
Though containing no nutritional value itself, dietary fibre can help the body prevent chronic disease, such as colon cancer, obesity, and diabetes. Beans, fungi, and vegetables are rich in both dietary fibre and protein.
A well-designed diet can have benefits beyond weight loss. But only coupled with abundant exercise can a healthy lifestyle be attained or can a weight loss goal be much easier to achieve.
Information provided in this article is intended for health and fitness purposes only and is not intended for use in the diagnosis of disease or other conditions, or in the cure, mitigation, treatment or prevention of disease (see Terms & Conditions for details)…