Weight loss and the ways that surround it are always confusing. While researches have claimed that a Low Calorie Diet is the best way to weight loss. Yet the way most popular these days is a Low Carbs Diet. Is it the new-secret-best way to lose weight? This article answers it.
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WHAT ARE CARBOHYDRATES? WHAT IS THEIR FUNCTION?
Carbohydrates are one of three macro-nutrients that your body requires on a daily basis, along with proteins and fats. These are biological compounds and have certain ratios of carbon, hydrogen, and oxygen atoms.
Body breaks carbohydrates into glucose i.e., the single unit sugars.
The primary role of carbohydrates is to supply energy to all cells in the body. Many cells prefer glucose as a source of energy versus other compounds like fatty acids. Some cells, such as red blood cells, are only able to produce cellular energy from glucose.Cells that require energy remove the glucose from the blood with a transport protein in their membranes. The energy from glucose comes from the chemical bonds between the carbon atoms. Cells in our bodies break these bonds and capture the energy.
For more information on the role of carbs in our body, read our article : https://foodvez.com/what-role-do-carbs-play-in-your-body/
WHAT IS A LOW CARBS DIET?
The Dietary Guideline for Americans suggest that most adults get 45 to 65 percent of their calories from carbohydrates. Since carbohydrates contain four calories per gram, one should consume 225 to 325 grams of carbohydrates on a daily basis on a 2000-calorie diet.
According to the health departments, one should consume at the very least the recommended dietary allowance (RDA) of carbohydrates which is 130 grams for adults, 175 grams for women who are pregnant and 210 grams for women who are breastfeeding. Furthermore, women should consume 25 grams of fiber daily , while men should consume 38 grams of fiber daily.
A low-carb diet is a diet that restricts carbohydrates. These are found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables. This can range from 25g to 150g of carbohydrates daily :
- 100g to 150g is considered a moderate carb diet.
- 50g to 100g is a low carb diet.
- 20g to 50g falls into a ‘low’ low carb diet. This stage leads to an effect upon metabolism.
While on a low carbs diet, Carbs should not account for more than 20% of a person’s daily calorie consumption.The remaining 40% should be protein and the remaining 40% should be fat.
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HOW DOES LOW CARBS DIET PROMOTE WEIGHT LOSS?
Body breaks carbohydrates into glucose i.e., the single unit sugars. It does this to generate energy to perform bodily functions. This is also quick, steady and instant source of energy without extra supplement. Additionally, it not only produces energy but also reserves it. It stores energy in muscles and liver and uses it when essential.
When one goes on a low carbs diet, the body finds alternate ways to generate energy –
Every cell of the body produces the energy currency of the body i.e.,ATP. Factually, triglyceride molecules stored in fatty tissue are the body’s main source of stored energy. This is contrary to the main notion that glycogen is the main source in the body.
When body goes on a low carb diet, the brain uses its main fuel source from glucose to ketone bodies, also known simply as ketones. Ketones are chemicals generated when fatty acids are broken down. When carbs are not available to provide your body with the energy it requires, it produces them.When the body produces large amounts of ketones for energy, it enters ketosis.
In absence of Carbs, body does not have glucose to generate energy.
Thus, it uses and cuts fats and enter into Ketosis.
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IS IT A SUSTAINABLE-LONG TERM WAY TO WEIGHT LOSS?
In the initial stage of a Low Carbs diet, one loses weight due to the ketosis stage. Replacing carbohydrates with protein or fat can help you feel fuller and eat fewer calories overall, resulting in weight loss. But, it is more of water weight that is lost in the process. This is due to the fact that every gram of carbs contains three gram of water in your body. As per the American Diabetic Association, both low-carbs and high protein diets are bad for health as they can shed water weight and muscles.
The long-term health effects of a diet very low in carbohydrates but high in saturated fat is still uncertain.When one reduces or eliminates carbs from your diet, the fat intake increases.A regular and high consumption of healthy fats lead to the management of good cholesterol in the body i.e.,triglycerides. A regulation of this good cholesterol leads to a healthy heart. On the contrary, high fat consumption can also lead to an increase in bad cholesterol. This can harm the cardiovascular health. Furthermore, such diet has an effect upon the bowel movement and the metabolism.
Additionally, it is essential to practice a low carbs diet in a healthy manner so that the results are sustainable and do not harm the body in the long run.
Furthermore, the phenomenon of Keto-Flu is one up-word result of a restrictive carbohydrates diet. It occurs when transitioning from a higher carb diet to a very low-carb diet. Symptoms typically include: headache, fatigue, and difficulty concentrating.
An important aspect to note is that despite the fact that ketones are the brain’s principal fuel source during times of hunger, it still requires roughly one-third of its energy from glucose obtained through muscle breakdown and other sources inside the body. To conclude, even though body finds an alternate to function under a low carbohydrate diet; one must not go beyond the recommended limit.