How do Low-carb diet helps in Weight-Loss
You have been counting calories, avoiding fatty foods, exercising every day, and doing everything you know that you have heard about how to lose weight but still stuck with the same number on scale?
Absolutely soul crushing; isn’t it? When all your efforts go in vain and you lose all of your hopes and motivation once again. You've been thinking if you’ve been doing everything “right,” then why weight loss seems to be impossible?
Perhaps! You need to look closer and reevaluate the foods that you think are healthy – because Weight loss can be easy and tasty when you know which foods to look for.
By reducing portion sizes, eliminating sugar, calories, processed foods or adding low carbs diet you could start seeing changes right away.
Does it sound impressive to you? If yes then say here as we are going to uncover some real facts about low carbs diet and how it can help you to reduce your weight.
What count as a low carb diet?
A low-carb diet is a type of diet that limits carbohydrate consumption, with the goal of losing weight…Low-carb diets generally involve a reduction in high-carbohydrate foods such as starchy foods (such as potatoes), and an increase in protein rich foods.
Carbohydrates are the body’s main source of energy. In fact, they are the primary source of energy for the brain.
Not all carbohydrates are bad, some are actually essential for a healthy diet. In fact, your body requires carbohydrates to function, and eating a low carbs diet could be the best way to lose weight without tapering off your energy.
What researches reveals -
Research shows that diets that are low in carbohydrates and high in protein lead to lower blood glucose levels. This causes the person who is dieting to feel full because their blood sugar level is reduced. This leads to lower fat levels in the body.
Low carb diets have been shown to have additional benefits beyond just weight loss, including lowering blood sugar, blood pressure, and triglycerides. Not only that but they can help to raise HDL (good) cholesterol and improve the pattern of LDL (bad) cholesterol.
What happens every week after switching to low carbohydrate diet -
If you know what your body does in response to dietary changes, this can inform your weight loss estimates and keep you on the right track as you progress.
So let’s see what happens to your body while you are on low carb diet -
First week (changes in metabolism)
In the first week your body will experience changes in metabolism, as your body will not be able to use carbohydrates effectively because it is still in the process of learning how. Body will use other sources of energy instead of relying on carbs.
Carbohydrate intake at a relatively low level reduces stress on the body, thus allowing it to break down more fat for use as energy.
When carbohydrate consumption is kept under 50 grams per day, there is a higher stimulation of the sympathetic nervous system and the process of gluconeogenesis is activated.
This process consists of neurotransmitter substances being released from their storage in your muscles and organs and reaching the brain.
During this week water weight will be lost, not fat; due to the release & breakdown of stored glycogen along with the water.
Special note - Do not focus on weight loss, as your body is trying to adjust. Stay relaxed and be consistent.
Second week (period of stabilization) -
This is usually the point at which many people start to experience fat loss, this causes us to start burning fewer carbohydrates and more fats (we go into ketosis).
You’ve just begun to experience fat loss and it’s time to taper your calorie intake to prepare for the next phase of your body transformation.
In other words, carbohydrate reduction seems to not only reduce appetite but also improves the ability of appetite regulation hormones to balance out hunger and fullness signals.
The process of carbohydrate reduction is not difficult, and you don't have to eat "boring" food. In fact, you only need to shift your focus on protein rich and fiber rich food.
Special note -
However you can eat as much as you want but make sure to eat food with low carbohydrate counts. Or if you want to boost the weight loss process you can add herbal products for weight loss with or without the consultation of a doctor.
Week 3rd or 4th (weeks of transition) -
The first week or two of a low-carb diet can be discouraging as you have to give up the delicious bread, pasta, rice, and other grains.
But once your body adjusts to burning primarily fat for fuel instead of carbohydrates, feelings of well-being and even euphoria can reignite your enthusiasm for another round.
After the second or third week, your body should be accustomed to the lower number of carbohydrates, and you'll start losing weight more easily and consistently.
The first few days after changing your diet, stick to your normal calorie intake but be careful that you don't eat too much.
Special note - Be consistent with your diet, check your menstruation cycle, or consult with the doctor if you feel health symptoms.
Word from Good life nutrition -
Here at Goodlife Nutrition, we love empowering people to live enriched, happy and healthy lives by providing best guidance on health and nutrition.
We strive to make this guidance trustworthy by backing it with evidence — and by explaining that evidence in ways that are easy to understand.
Always remember; It's never too late to change your eating habits and look and feel better.
When you're thinking about changing your eating habits, keep in mind that you're most likely to stick with a diet that includes healthy foods you enjoy as well as produces results.