Low-carb diets popular today help to get rid of extra pounds faster. This is nice, but are we doing the right thing, partially or completely avoiding carbohydrates? Here's what nutritionists think.
At first glance, everything is logical. Carbohydrates are energy that, for example, on a keto diet, the body begins to extract from fats. This means that you can do without "coals", which some equate to pure sugar.
But this is already wrong! Many foods rich in vitamins and fiber contain carbohydrates as well, and avoiding them leads to less benefit. In addition, the state of ketosis is rather unstable (if you break the strict framework, the body will return to processing carbohydrates), and it is not natural for the body, therefore it is not recommended to sit on a keto diet for years.
Since in the normal state the body receives energy from carbohydrates, then with intensive sports they are simply necessary!
Still, is it beneficial to aim for a low-carb diet?
Hard-carb diets limit your intake of fruits, grains, and starchy vegetables, not to mention chips and soda.
The most severe is the keto diet, in which only 5% of the daily volume of calories is allocated to carbohydrates, while in the usual diet they are 40-50%, or even more. Slightly more loyal to the Atkins diet, paleo, Whole30.
Do these diets help you lose weight?
Yes, because carbohydrate restriction starts with eliminating empty calories: sugar, soda, white bread. They are replaced by proteins and fats, which prolong the feeling of fullness. And if it turns out to transfer the body into ketosis, then it begins to burn fat reserves, which also contributes to pleasant changes in the scales.
But here it is worth remembering again that doctors do not recommend living in ketosis all the time. In addition, carbohydrates contribute to the production of serotonin, which means getting more pleasure from food. And when they are strictly limited, people often get energy from saturated fats, which is not at all useful for the body.
There is an interesting study published in the American medical journal Lancet. The authors examined data from 15,828 people aged 45–64 and found that those who get 50-55% of their calories from carbohydrates are less likely to die prematurely than those who eat 40% or less. And all because the former receive more nutrients: vitamins, minerals, antioxidants.
Overeating protein is also not very beneficial, as it increases the risk of heart attack when the body cannot cope with the digestion of large amounts of meat.
Based on this, experts suggest limiting carbohydrates, but not drastically. You definitely don't need empty calories, but fruits are good for you. And it is better to choose a meal plan under the supervision of a doctor, so as not to harm your own body.