How to lose weight fast or maintain it? With a low-carbohydrate diet, i.e. with the dieta low-carb, the secret to maintaining lost pounds and a stable weight
What is the low-carb diet?
Low-carb literally means “low in carbohydrates“. The low-carb diet, therefore, is a diet based on the daily consumption of minimal doses of carbohydrates, favoring proteins and fats as macronutrients. We can say that it is the macro-container in which various more specific diets are framed, such as protein, ketogenic or paleo, all united by a reduced introduction of carbohydrates in the body.
In practice, the principle of this diet is the fact that the body reacts to the lack of carbohydrates by affecting the reserves in order to have enough energy. That is, glycogen (glucose “stored” in the liver) and, subsequently, lipids, the reserve fat, accumulated in the body in a localized way. A study published in the British Medical Journal refutes the theory used by many nutritionists, who affirm: “a little, but a little of everything”. In short, according to this theory, in order not to gain weight one must give up or almost completely reduce the consumption of carbohydrates.
The low-carb diet has great results for keeping weight stable!
After having made so many sacrifices, between sacrifices and regular physical activity, according to the recent study, there would be only one way to maintain a fixed weight for a long time. That is to almost completely eliminate or greatly reduce the consumption of pasta and bread. Unfortunately, those who have lost weight often return to see the balance go up again. This happens due to a law of metabolism that requires the body to burn fewer calories following a sudden weight loss. In fact, when we lose weight, energy consumption decreases and so comes the famous yo-yo effect. But researchers at Boston Children’s Hospital would have found the solution to be able to maintain a stable weight. A sample of 234 overweight adults between the ages of 18 and 65 were taken and followed a high, medium and low carbohydrate diet. Many have managed to lose almost 10% of their body mass, reaching the goal. But the challenge was not over yet, in fact it was time to keep the weight fixed. Only those who consumed almost no carbohydrates were able to stop the needle of the balance, we are not talking only about low carb, but almost zero carb diet.
What to eat in low carb diets?
Just as the word says, one dieta low carb it is low in carbohydrates, in fact it focuses mainly on fats and proteins and can also be defined chetogenica diet, where bread, rice and pasta have almost become a real taboo.
So what are we going to eat?
In order to find that energy that our body used thanks to the sugars of carbohydrates, we will have to take in much more (good) fats. For this reason, an indispensable food is the fish (like salmon), but also meat, eggs and vegetables. Fruit is less present, too sugary. Cheeses can also be eaten, but only if low in carbohydrates, finally dried fruit and milk or natural yogurt (without added sugar).
The true low carb diet does not permanently banish carbohydrates, but they must be consumed in a real way reduced (less than 100 g per day) and which corresponds to about 30% of the energy taken in 24 hours by a normal weight person. Will it seem easy to you? It depends on your lifestyle, in fact it seems that on average you consume twice as much carbohydrates every day, so it will not be so easy for everyone to switch to a low carb diet.
The types of low carb diets
There are different types of low carb diets: in addition to ketogenic there are also the metabolic diet, the dieta Atkins, the paleodiet etc. But are they all positive for our organism and for the overall health of the body?
Does the low carb diet work?
As mentioned earlier, the low carb diet is not only for weight maintenance, but also for reduce it. By reducing carbohydrates so much, our body will burn fat, improving our fitness. You can lose, initially and depending on your constitution, even 2-3 kg per week for those who have just started this approach of nutrition. We can therefore say that, in fact, the low carb diet is a good ally for the silhouette, however you must always undertake it under the prescription and guidance of a professional. In fact, ketogenic diets carried on for too long could also have side effects and not just benefits.
Are there any contraindications for the low carb diet?
The drastic decrease of low-carb foods they mean only one thing: the absence of sugar, carbohydrates and, more precisely, the precious glucose. However, glucose is essential, which is why a diet of this type cannot be continued for a long time in order to avoid major deficiencies. Some side effects are, for example, fatigue and general weakness, even the decrease in the pH of the blood which, in extreme cases, leads to coma due to acidification of the blood. Furthermore, initially, the weight loss is all due to the loss of the body’s water reserves and, having to go in search of glucose, the muscle reserves are also affected, also decreasing the lean body mass. We said it’s effective against the yo-yo effect, yes, but only if it’s used consistently and for the right amount of time so it doesn’t. putting too much stress on the body. But what do the experts think? In reality, the low carb diet is much discussed: there are those who believe that it is effective if used well, there are those who believe that the possible side effects are not worth the weight lost. They all agree on one thing: these types of diets are indicated only for healthy individuals and not as a lifestyle but as a small parenthesis.
Moderation and being followed by a good expert nutritionist are always the best way to find the correct diet for yourself which, if balanced, can become a real healthy lifestyle.