Should we lose weight on a low carb die
Currently, many people choose to lose weight on a low carb diet. This is a carbohydrate diet (found in grains and vegetables) and also increases the proportion of protein and fat in the diet. So in fact, this diet has the desired weight loss effect and is harmful to health or not. The answer will be in the article below.
1. What is a low carb diet?
Low carb stands for Low Carbohydrate, meaning a diet low in sugars and starches. More specifically, the diet is:
Minimize the consumption of foods containing starch and sugar. For example, corn, potatoes, cassava, rice, confectionery and even sugary fruits.
Eat without limits the protein (protein) and fat found in foods like meat, fish, eggs, etc.
A lot of people think that this is a quite comfortable diet because it is not miserable in fasting and suffering from hunger but can eat without limitation. The main purpose of a low carb diet is to lose weight, but it can also reduce the risk of diabetes and certain metabolic disorders.
1.1. Low carb principle
You can simply understand as follows, when the body is absorbed too much carbohydrates into the body, they can be converted into glucose in the bloodstream, leading to increased blood sugar. At this time the body will produce more insulin to stabilize blood sugar and at the same time the amount of glucose in the blood also becomes fat. This is the cause of obesity.
Therefore, cutting off energy from carbohydrates is also a way to reduce the risk of excess fat and at the same time helps the body burn excess fat and thereby achieve the goal of weight loss.
Carbohydrates are often found in natural foods like cereals, milk, nuts, some vegetables and fruits, sprouts, legumes, etc. Carbohydrates into flour or some types of candy and drinks.
1.2. Foods in low carb diets
If you follow a low carb diet, you must absolutely abstain from the following foods:
Some types of cereals and nuts such as rice, bread, corn, beans, potatoes, cashews, sesame, soy, peanuts, etc.
Sugar, milk, cakes, candy, soft drinks.
Vegetables and fruits: When following this diet, dieters will have to completely abstain from certain types of vegetables and fruits during the first 2 weeks of implementation, then they can eat but within certain limits.
Eliminate all types of fast food, ready-to-eat foods.
Besides completely abstaining from the above-mentioned foods, you can freely eat the following foods:
All kinds of eggs
Vegetable oil or oil made from animal fat
All kinds of seafood
Some vegetables contain a lot of fiber like squash, kohlrabi, bamboo shoot, celery, cilantro, spinach, etc.
2. Advantages and disadvantages of low carb diets
People on low-carb diets often lose weight more effectively than those who follow a low-fat diet. But note that this regime will be effective when short-term weight loss. According to some studies, cases of weight loss within 12 months or 24 months, the weight loss effect is not great.
Experts also explain that the results of weight loss are not necessarily due to the risk of fat formation or fat burning, but because when you consume protein and fat, your body will have a cold. longer satiety, which will lead to less appetite, less food and ultimately effective weight loss.
In addition to losing weight, low-carb diets reduce starch consumption so it can help prevent and improve conditions caused by excess carbohydrates such as heart disease and some metabolic syndrome such as hypertension or diabetes mellitus.
When the amount of starch is cut too suddenly, the body will encounter a condition such as headache, difficulty breathing, muscle weakness, fatigue, constipation or diarrhea, …
In addition, if the diet is used for too long, the body will be severely restricted in the carbohydrate intake, increasing the risk of missing vitamins and minerals, causing osteoporosis and suffering from many chronic diseases. .
Children are not encouraged to follow this diet because they are of an advanced age and need to be fully fortified with all kinds of nutrients.
Ideally, you only need to follow a low carb diet for the first 2 weeks strictly. After that, you can relax, you can eat a little if you crave some foods containing carbohydrates and rest assured will not lose the effectiveness of this diet. Many people even think that this is an effective and healthy way to lose weight, and they also want to apply it for a long time, becoming a living habit.
However, in order to achieve a good weight loss effect and not affect health, you should consult your doctor before applying any weight loss method. In particular, people who are taking medication for diabetes, high blood pressure and breastfeeding women should not follow a low carb diet.
The general advice of doctors to those who are in need of weight loss is to lose weight scientifically, not in a hurry, need to follow a varied diet. Besides, you also need to maintain exercise every day to both achieve weight loss, and not harmful to health.