There are an infinite amount of diets in the history books of nutrition, many of them debunked or deemed ineffective over time, others laughed at, others assessed as dangerous, and others controversial.
Few, however, show proven, scientifically-backed health benefits. One of those few? The low-carb diet.
In this article, you the reader will be provided with valuable, informative information regarding the low-carb diet and its correlating health benefits.
In conjunction, you will also learn how you can begin to utilize this health-effective diet for weight loss, fat loss, and more.
Let’s get right into it!
What is the Low-Carb Diet?
Before we dive into the health benefits of this popular diet, we need to first define what it is. For those of you who are unfamiliar with this way of eating, the low carb diet is:
“A diet that restricts carbohydrate consumption relative to the average diet. Foods high in carbohydrates are limited, and replaced with foods containing a higher percentage of fat and protein…” – American Academy of Family Physicians (AFFP)
Where are these carbohydrate-dense foods found, you ask? In short, foods that consist of primary carbohydrates are:
- Pasta
- Bread
- Fruit
- Rice
- Sugary drinks
- Beer
- Candy
- Potatoes
- The list goes on…
While this may sound like the majority of your diet at present, and while it may seem daunting to now embark on such a low-carb diet, have no fear – it’s truly not as difficult as it may seem, and in fact, becomes quite enjoyable once your body adjusts and you begin to see real, oftentimes life-changing results.
So, now that you know what foods to avoid, the next question is as follows – what foods CAN I eat on a low-carb diet? Another great question. Below is a summarized list:
- Meat
- Eggs
- Fish & Seafood
- Healthy Oils (olive, avocado, butter, etc.)
- Cheese
- Most vegetables
In short, foods that allow you to maintain a 5-10% carbohydrate intake relative to your total macronutrient profile are the foods that should be consumed on this diet.
This typically looks like 50 grams, on average, per day total of carbohydrate intake.
Top Health Benefits of the Low-Carb Diet
Now that the basics have been covered, it’s time to uncover the top benefits of this incredible diet. It’s worth noting that this diet is NOT for everyone.
Before trying any new diet, you should always discuss it with your family doctor, or a health professional of your choosing. Then and only then should you pivot to a new (and hopefully improved) diet.
With that being said, here are the top benefits of the low-carb diet!
- The Low Carb Diet Helps You Lose Weight!
That’s right! This popular diet is popular primarily because it often results in drastic weight loss/fat loss results. Reducing carbohydrate intake is the easiest and fastest way to lose weight.
This can be accomplished holistically by switching fully to a low carb diet, OR it can be accomplished through carb cycling, but that’s a topic for another time.
- The Low Carb Diet Reduces Appetite!
The number one issue of the majority of Americans is that they eat, eat, and eat some more. This derives from boredom, or, more commonly, because they have an increased appetite (usually for junk food and fast food joints).
In short, what do you think the most common-sense approach would be to solving this epidemic? You got it! Shifting your diet towards a diet that reduces your appetite.
- The Low Carb Diet Improves (Good) Cholesterol Levels!
Even for those that aren’t so health-conscious, one of the number one health markers known by many is cholesterol. For those less informed, there are two types of cholesterol: good cholesterol (HDL – High-Density Lipoprotein) and bad cholesterol (LDL – Low-Density Lipoprotein).
By switching to the low-carb diet, studies have shown that LDL, or bad cholesterol, is significantly decreased, while HDL, or good cholesterol, is significantly increased! Why is this beneficial? In short, because it’s correlated to a reduction in the number one killer in America – Heart Disease!
- The Low Carb Diet Reduces Blood Pressure!
Another extremely important health marker is that of blood pressure. High blood pressure is typically prevalent in those that are overweight or obese or those that live in high-stress environments. How do you fix this?
In large part, due to dietary changes. Studies have shown that the low-carb diet is effective in lowering such levels, which in turn, lowers the risks of diseases such as heart disease, hypertension, and stroke, among others.
- The Low Carb Diet Improves Blood Sugar & Insulin Levels
The last of the main biomarkers are blood sugar and insulin levels. If you have diabetes or you’re obese, you’re also likely aware of these. But the good news is that if you currently live with poor levels of such markers, you can still reverse them if you take the necessary actions to do so.
One prevalent way to do so is by switching to the low-carb diet! By consuming low levels of carbs, studies have shown that you can lower blood sugar and insulin levels, which in turn, can potentially reverse your obesity and type 2 diabetes.
In Summary
While these are just some of the many benefits that are correlated with the ever-so-popular (and for good reason) low-carb diet, they are most certainly the most important AND most common benefits.
Not only can this diet improve health markers and reverse fatal diseases, but it can also improve one’s mental health and well-being!
By switching to a low-carb diet you will not only improve health markers and reverse fatal diseases but you may also recognize changes in your body, and ultimately your life!
“The secret of change is to focus all of your energy not on fighting the old, but on building the new!”
[…] conjunction with proper diet (example, low-carb diet) and nutrition, consistent exercise, and other lifestyle factors, long-term cardiovascular activity […]