Low Carbs diet

Low carbohydrate and weight loss:

Studies have been suggested that low carbohydrate intake will result in weight loss by 10% of initial weight. Three types of diet exist: a low-carb diet (20% of total calories from carbohydrates, 60% from fat), a moderate-carb diet (40% from carbs and fat) or a high-carb diet (60% from carbs, 20% from fat) for 20 weeks. Protein, sugar, saturated fat and sodium were kept fairly constant across diets.

Findings show that weight loss from low carbohydrate intake is mainly water and the weight will be regained after introducing of starchy food.

Low-carb diets may help you lose weight

Low carbohydrate diet results in weight loss and blood sugar control, as the body switches from glucose burning to fat burning status and ketones body production.

But restricting carbs may not be the best choice for everyone

Not all people can adapt a low carbohydrate diet, as their weight will be regained after starch introduction while others can follow it for long term. Always test your body needs and adjust your carbohydrate intakes, tolerance level change between people.

The rest of your diet matters, too

Diet quality is what matters, cutting only on carbohydrate intake is not enough to get good results as poor quality diet may cause health problems. Always focus on low simple sugar food and avoid processed food. Plant based protein is a good choice.

Carbs do have health benefits

Carbohydrates are the body’s primary source of energy, which provide the body with the needed energy and help in improving your mood and avoiding depression while low level of carbohydrate has been associated with depressed mood and fatigue.

Carb-rich foods like whole grains and fruits also provide valuable nutrients, including vitamins, minerals, and antioxidants and sometimes even protein and healthy fats.

Finally:

Follow USDA recommendations by eating 45-65% from carbohydrate while choosing high quality carbohydrate food; help you in achieving your goals even without reduction your daily consumed amount of carbohydrate.

Sources:

https://www.masteringdiabetes.org/ketosis-ketogenic-diets-misleading/