Everything you need to know about low carb diet before trying it
Low carb diet. You have definitely heard about it. It’s been blogged about, widely Instagrammed as a quick weight loss sensation and praised for its health benefits.
A low-carb diet is a catch-all term for what is more formally referred to as a ketogenic diet or LCHF (Low Carb High Fat). This is a very low carbohydrate diet based on a high percentage of fat and protein. A typical ratio of macronutrients you should stick to going low-carb is 70-80% fat, 10-20% protein and about 5-10% carbohydrates.
Although it has become popular recently, it s about 50,000 years old and was reintroduced by Dr. Atkins in 1920 to treat epilepsy (in order to reduce medication intake). It has also been used in pre-insulin times to improve metabolic syndrome and type 2 diabetes.
So, is it possible to eat more fat than usual and still lose weight? The concept of weight loss on a low-carb diet is based on glucose deficiency. But glucose is necessary for healthy fat oxidation, and it’s the main energy supply to the central nervous system. Reducing carbohydrates to approximately 50 g/day leads to energy hunger and forces your brain to look for alternative sources of energy. The new “fuel” is ketone bodies, which the liver begins to synthesize from consumed fat, as well as from the adipose tissue of the body itself.
No more counting calories, weighing food and other troubles. Sounds like a dream diet, doesn`t it? As with any diet, be cautious; carbohydrate deficiency can harm your health and psyche, and breaking this diet suddenly may lead to even more weight gain. In this article we are going to look at the basic principles, food tips, benefits and possible risks of going low-carb.
Who should avoid a low-carb diet?
Most people can safely start a low-carb diet, but it is very important to be aware of contraindications:
- diabetes;
- high blood pressure;
- pregnancy, breastfeeding;
- advanced liver or kidney failure.
It should be said that you can’t go low-carb at the time of an acute condition, such as SARS, or if you are regaining your strength after an ailment.
