What Are the Long-Term Health Risks of Following a Low-Carb Diet?
A low-carb diet restricts the total amount of carbohydrates that you ingest. Carbohydrates come grouped as easy, simple, refined and complex. You need to be sure that you stay away from highly processed or packaged foods. It is best to stick with fresh produce and meat if you can.
Consuming too much carbohydrate intake causes your body to use fat for energy. The build up of fat stores results in weight gain. A lot of people also experience fatigue after eating a large amount of carbohydrate. They feel sluggish and get tired easily. They cannot exercise because they do not have enough stamina to burn the extra calorie.
Low-Carb Diet is proven to prevent type 2 diabetes and heart disease. Diabetics can lose weight with these diets. They can lessen their risks for developing heart disease and diabetes. Their risk for stroke also decreases significantly.
These diets restrict the intake of some carbohydrates and limit the consumption of fats. It is a good way of losing weight and preventing obesity. Low-carb diets have been found effective in reducing fat mass especially after consuming starchy vegetables which contain large amounts of carbohydrates.
A major benefit of following a low-carb diet is that it helps in eliminating constipation. Starchy foods are often difficult to digest especially when taken after a meal. Some starchy foods are harder to digest than others. If you experience constipation, you might experience bloating, abdominal pains and cramps.
Low-Carb Diet is another natural way of losing weight. Most people who are on this diet also reported feeling energetic. Because of its ability to promote weight loss, this diet has been adopted by many people. The Atkins and South Beach diets are the most popular low-carb diet. However, there are studies that show low-carb diets provide limited benefits.
It is not recommended to eat more than four servings of protein per day. In addition, you should never eat more than five to six servings of carbohydrates per day. Eat your carbohydrate sources like bread, pasta and cereals with raw vegetables. Steamed vegetables are healthy too. When preparing meals, eat smaller portions of proteins and carbohydrates than usual to make the diet a more comfortable one for you.
Since low-carb diets involve less food intake, you will have fewer calories to burn. You can expect to lose about two pounds after four weeks. Since you are still eating fewer calories than you normally do, you can expect to feel fuller for longer. Weight loss can take up to eight weeks to reach a normal level. However, you should be able to continue participating in the program once you have lost the weight. For best results, stay on the program for at least twelve weeks.
Carbohydrates are broken down into simple compounds called starches. The body needs carbs to produce energy. The carbohydrates you eat are converted into glucose, which is used immediately as an energy source. Starches can be converted into fat if your diet includes too much of them. Try limiting your intake of white rice, potatoes and white bread.
Long-term health risks associated with the consumption of too few carbohydrates is constipation. The build-up of waste products in the intestines affects the absorption of other essential nutrients from the food you eat. Eating a low-carb diet may include constipation because your body is using too much energy to break down the foods you eat. Your body uses too much insulin to do this, which contributes to constipation.
Refined carbs have been stripped of their starches, making them less healthy than natural unrefined carbs. This is why your weight loss will tend to be slower on a low-carb diet. The refined sugars found in table salt, as well as processed flour, contribute to constipation. Try to limit your intake of pasta, white bread and snacks that have refined sugar as well as sugary candies.
The consumption of fats can affect your weight loss efforts. Unsaturated fats, or those that come from plants, provide health benefits, such as cholesterol reduction. They may also lower your risk for heart disease. While consuming unsaturated fats is healthy, the fats you get from animal sources, like eggs and butter, are not. Cutting out unsaturated fats is essential to a fast weight loss on a low-carb diet.
Negou Seid is a Software Engineer, Business owner and loves writing useful blogs.