Health Benefits of Low Carb High Protein Diet for Weight Loss
Table of Contents
What is a low carb diet?
The low carb diet has become super trendy in the last few years because of its amazing results. Most people follow a low carb high protein diet for losing weight. In this article we will study about Health Benefits of Low Carb.
Low carb high protein diet is reducing the carbohydrates foods in your diet like sugary foods, bread, pasta, rice, etc, and includes foods like protein, fats, and vegetables.
While doing a low carb high protein diet you need to concentrate on low carb diet plans such as foods that are rich in protein and healthy fats which includes fish, eggs, leafy green vegetables, cauliflower, broccoli, nuts and seed, nuts butter, lean meats like chicken breast and pork, oils such as coconut oil and olive oil, and also some fruits such as apples, berries.
The carb intake in low carb high protein diet varies for each individual depending on their height, weight, sex, body type, and activity levels.
Is there any health benefit of a low carb diet for Weight loss? And how it works?
Low carb diet decreases insulin levels which is our bodies fat-storage hormone what it means is it a signal that carries glucose from the bloodstream put it into fat cells where it is turned into stored body fat and insulin is produced by the pancreas in response to elevated blood glucose level which shuttle that glucose from the bloodstream into the fat cells where it is stored.
So elevated insulin levels equal fat storage and low carb diets address this because low carb diets reduce insulin production. It’s the carbohydrates particularly the glucose that signals to the pancreas to produce more insulin if you take away the carbs the insulin production is lower and those lower levels of insulin allow the body to access that stored fat rather than just storing it more of it and this results in weight loss.
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The weight loss occurs in two phases –
In the first few days, you lose mainly water weight because the lower level of insulin effect on kidneys causing them to lose fluid and as the body stores carbohydrates for the short term in the form of glycogen which is stored in the liver and the muscles, and along with glycogen is stored water so you start to burn through those glycogen stores and also lose the water that is stored with glycogen in few days but after few days you will be able to access those stored fats and use that body fat to supply energy to your body and thus lose body fat and eventually cause weight loss.
Health Benefits of low carb diet:
- Reduce insulin production :
The people who are suffering from insulin resistance must start incorporating a low carb diet. Insulin resistance in which the body is resisting the effects of insulin so it takes more insulin to have the same effect on the cell which is to move blood glucose from outside in the blood into the cell itself and many people who suffer from obesity have also got insulin resistance. That means a lot higher insulin levels a lot of the time which turning off the ability to break fat.
Studies show that incorporating a low carb diet reduces both blood sugar and insulin levels drastically.
But if you’re having diabetes and taking medication then you must consult your doctor before changing your carb intake.
- Reduce appetite :
A low carb diet is also effective in reducing hunger. Appetite is hormonal control the hormones like leptin and ghrelin.
In a low carb diet as you are getting most of the calories from protein and healthy fat-rich foods so you feel more full because you are nutritionally satisfied. Hence this is one of the major health benefits of a low carb high protein diet.
Reduced hunger that many people feel on a low carb diet is because cutting carbs automatically lowers your appetite.
- Metabolic advantage :
The term metabolic advantage refers to losing more weight while on a particular diet.
A study in 2018 involved several groups of people and put them on two different diets in terms of carbohydrates content that are high carb and low carb and looked at the metabolic advantage found that the low carb burns 200 calories a day more than a high carb group.
- Lowers blood pressure :
Higher blood pressure is the reason for many diseases that involve heart disease and kidney failure.
A low carb diet helps to lower blood pressure and reduces the risk of heart disease.
- Helps in weight loss :
A low carb diet helps to lose weight as we have explained it above. The weight loss occurs in two phases.
The first phase occurs in the first few days where you lose mainly water weight because the lower level of insulin also effect on kidneys causing them to lose fluid and as the body stores carbohydrates for the short term in the form of glycogen which is stored in the liver and the muscles and along with glycogen is stored water so you start to burn through those glycogen stores and also lose the water that is stored with glycogen in few days.
The second phase occurs after a few days where you will be able to access those stored fats and use that body fat to supply energy to your body and thus lose body fat and eventually cause weight loss.
- Reduce triglycerides and increase HDL cholesterol :
A low carb diet is very effective in lowering heart disease risk factors. That involves triglycerides which is one of the main risk factors for cardiovascular disease.
Low carb diet reduces triglycerides when the people reduce carbs they tend to experience a drastic reduction in blood triglycerides which are the fat molecules that increase the risk of heart disease.
A low carb diet increases the level of HDL (high-density lipoprotein) which is known as good cholesterol. If the level of HDL cholesterol is higher than the LDL (low-density lipoprotein) then the risk of heart disease is reduced.
As a low carb diet are high in healthy fat so it helps to increase the blood levels of HDL (good cholesterol).
Conclusion :
The low carb diet is very beneficial as it provides multiple health benefits to an individual such as Reducing insulin production, Reducing appetite, Metabolic advantage, Lowering blood pressure, Helps in weight loss, Reducing triglycerides, and increase HDL cholesterol.
Very useful and beneficial to stay fit 👍👍