Are Low Carb Diets Healthy?
What Are The Benefits of Following A Low Carb Diet Plan?
There are a lot of questions, and concerns about low carb diet plans. Are they healthy? Are they effective for weight loss? Are they safe? I want to dispell some of the misconceptions about the diet plan and have you make an informed decision as to whether or not the diet is for you to follow.
As always you should consult your doctor or a registered dietician when making a lifestyle or dietary changes.
Are low carb diets Effective for Weight Loss?
Low carb diet plans should not be confused with keto diets which is a nutritional process characterized by ketone bodies in the bloodstream which the body uses for energy instead of glucose. In other words, your body is burning fat instead of glucose or sugar. However, some of the keto diets can be restrictive so you do have to do your research and choose the best plan for your dietary needs and goals.
Some people confuse ketosis with ketoacidosis, which is a dangerous life-threatening condition that is associated with Type 1 diabetes. The body has an excess of glucose and ketone bodies in the bloodstream. Since Type 1, diabetics cannot produce insulin the cells cannot store the excess sugar which puts the person in a state of distress. If not treated the condition can be fatal.
Low Carb diet plans do not cause somebody to go into ketoacidosis.
Dexascan studies have shown that people who follow a low carb diet plan versus a low-fat diet have had a considerable fat loss, especially around the belly.
The bottom line: Low carb diets, if followed correctly, are effective for weight loss
I followed the low carb diet plan but I am still heavy!
Aww! Cmon You are not heavy you are big and beautiful. Do you really want to be wasted down to nothing? Look at this guy he is embracing his lofty physique.
There are Some people who followed a low carb diet but not have lost any weight. There may be some practical reasons for the lack of weight loss. According to, Healthline, there are seven practical reasons as to why you are not getting the results you desire.
1. You are eating way too much!!
There is a common belief that eating smaller meals throughout the day is effective in keeping the cravings down which should reduce weight… right? Well maybe. You don’t want to starve yourself and go completely ” cold turkey” You do need to give your body an adequate fuel supply to burn calories.
But, if you are eating more than your body uses then you are going to gain weight.
It’s simple arithmetic if you want to lose weight then you have to consume less food than your body can use.
The solution: eat less and exercise more. If you are following a high protein, low carb diet plan, studies indicate that a low carb diet will keep you satisfied longer than a low-fat diet plan.
Also weight gain is not linear. Maybe you are gaining muscle which is beneficial to overall health and well-being. You want to be losing fat in key areas like your stomach and waistline where you key organs are: kidneys, liver, pancreas, spleen. Consider other ways to measure your weight.
2. You Are Under a lot of stress
When you are working long hours or dealing with personal issues the body is in a constant flight or fight mode. Hormones build up that causes you to be hungrier during these stressful times.
Try to figure out what is going on in your life and make some adjustments. Get a family member to help out around the house or cut back on the hours at work if possible. In an extreme cases talk with your doctor or therapist you maybe suffer from an underlying medical condition.
3. You Maybe Carb Sensitive
Some people are more sensitive to carbohydrates than others. Consult with a nutritionist to adjust your carb intake. Some people do well on less than 50 grams of carbs a day. Ketosis happens when less than 50 grams of carbs are consumed.
Remember ketosis is a normal physiological state and is necessary for weight loss.
4. Eat Real Food
Just because those protein bars and smoothies are low carbs does not mean you can skip eating healthy foods like meat, eggs, and healthy fats. If you are not getting enough of the healthy low carb foods then you are going to get hungry which will lead you to overeat.
5. You Are Eating Too Many Nuts
Nuts are high in fat and there are crunchy and good. So it is very easy to over eat them. Try eliminating them from your diet.
6. You Are Eating Too Much Dairy
Dairy products are low in carbs but high in protein. The protein in milk and other dairy products contain a protein that spikes insulin production which causes fat to be stored. Eat less dairy.
7. You Are Eating Too much Healthy Sugars
Honey, Raw sugar cane, agave nectar, and coconut sugar are high in carbs.
So Are Low Carb Diets Healthy and Easy to Follow?
Low Carb diets are healthy and easy to stick with compared to low-fat diets where you have to count calories and stay hungry.
A low carb diet plan allows the person to eat until satisfied instead of staying hungry. I don’t know about you but being hungry is not fun. Studies have shown that people that followed a low carb diet plan versus a low-fat diet reported less irritability and remained satisfied longer.
Bottom line: A low carb diet, when used properly with an effective exercise program, can cut down on the cravings and help you lose weight. Be sure to eat real foods and not nutritional supplements.
Snacking on real foods such as vegetables and fruits will keep you satiated longer than highly processed foods.
2 thoughts on “Are Low Carb Diets Healthy?”
I used to be heavy too so I tried skipping meals and cutting down on sweets but it wasn’t that effective. So I searched for other ways get rid of those extra pounds and during that time the Atkin’s diet was very popular. It was also a low-carb diet but unlike a keto diet which is high in fats, the Atkin’s diet was a high protein diet.
When I first heard about the keto diet, my question was: how does a high fat diet help to lose weight? I was worried that it might not be a healthy diet. But I am now convinced that low carb diets are healthy when used properly.
Thank you Alysanna for the comment. I was surprised at all the controversy surrounding low carb diets so I did some research and found out that lot of the criticisms were based on BAD SCIENCE of the 1950’s
I am learning a lot about diabetes and ketoacidosis. I have family members that suffer from both Type 1 and type 2