Do Low-Carb Diets Work For Weight Loss?

In recent years, following a low-carb diet has become a popular weight loss strategy. You may have heard of the Atkins diet, which recommends eating unrestricted amounts of protein and fat, and severely reducing the carb intake. But are carbs really bad for us, and are low-carb diets right for everyone?

The theory is that carbohydrates are converted into glucose, which is a type of sugar, when they are digested. Too much sugar in the body can lead to weight gain, and even cause serious conditions, such as diabetes. Therefore, a low-carb diet can be beneficial for those looking to manage their sugar levels.

It is always advisable to consult a doctor or a dietician before making significant alternations to your diet, especially if you are living with type 2 diabetes. This is because you may need to alter the doses of medication you are taking, to make sure they do not become ineffective, or harmful to your progress.

If you are just keen to lose some weight, then reducing your carb intake may help. However, many dieticians advise that reducing your calorie intake across all food groups is more effective than singling out one group. This is because different food groups provide the body with different nutrients, many of which are essential for the vital functions.

The problem with restrictive food group diets is that they may lead to nutritional deficiencies, which can cause worse health problems in the future. Carbs are a vital source of energy, which we all need to live physically active lives. You may be prone to overcompensate by eating more fatty foods, which will not aid weight loss.

It is also true that not all carbs are bad for us. Carbs which may be described as whole or complex are naturally high in fibre, which is important to help us feel full, and aid digestion. When we eat complex carbs such as wholegrain bread, brown rice, and potatoes with their skins on, we are providing the body with essential vitamins and minerals.

They also help to keep us full for longer, and release energy slowly throughout the day. This means that you are less likely to experience ‘sugar crashes’ and reach for unhealthy snacks in the middle of the morning or afternoon. Other sources of healthy carbs include beans, lentils, and chickpeas, and fruit and vegetables.

On the other hand, refined carbs, which lack the rich nutritional and mineral content of whole carbs, can make it easier for you to put on weight. Examples include white bread, processed breakfast cereals, and sugary baked goods, such as biscuits and cakes. These foods cause glucose levels to spike and crash, leaving you craving more.

The best advice if you want to lose weight is to limit your intake of highly processed foods, including carbs. However, eating plenty of complex carbs can help you maintain a healthy weight, and is also associated with lower rates of bowel cancer, heart disease, stroke, and type 2 diabetes.

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