In this very complete article, you will learn all you need to know about how low-carb diets allow you to lose weight faster than conventional or low-fat diets. You will get answer to why you choose a low carb diet to lose weight quickly and how you can also use it to lose weight in a healthier way in the long term (just choose the level of carbohydrate restriction).
You will also know the benefits and dangers of low carb diets and get a long list of the healthiest carbohydrates you can eat (and their individual benefits), so you can build the diet that is most pleasing to you and most suitable for your goals.
Do you have problems losing weight? Would you like to lose weight faster? Then prepare yourself to lose weight without starving.
Our conventional idea about weight loss are usually to eat less and move more, but require a lot of willpower. Counting calories, exercising for hours every day, and trying to ignore your hunger… At PLPinto.M. we believe this is unnecessary suffering, and probably a waste of your time and precious energy.
Eventually, people often give up. An excessive focus on calorie counting has certainly not done much to reverse the current obesity epidemic.
Fortunately, there may be a better way to lose weight.
Calories are not the only thing that count in weight loss. Your weight can also hormonally regulated. If you reduce your hunger and levels of your fat-storage hormone, insulin, you will probably lose the excess of weight more easily than going hungry and killing yourself doing exercise.
Choose a low-carb diet
If you want to lose weight quickly, consider starting by avoiding eating sugar and starch (like bread, pasta and potatoes). This is a very old concept of diet, because it has always been said that a diet poor in carbohydrates is the best way to lose weight quickly.
There are a large number of weight loss diets based on eating fewer carbohydrates. The novelty is that dozens of modern scientific studies have proven that, yes, on average, a low carb diet may actually be the most effective way to lose weight.
Obviously, it’s possible to lose weight with any diet – just eat less calories than you burn, right? The problem of this simplistic advice is that it ignores the elephant in the room: the hunger.
Most people don’t like to eat less, to get hungry, and that’s why they can’t lose weight, because certain kind of fast diets can result in having hungry all the time.
Sooner or later, many people will not resist and will probably give up and start eating more, hence the prevalence of the “yo-yo diet”, in which the person loses weight during the diet and recovers it very fast after stopping dieting.
Although it should be possible to lose weight on any diet, some seem to make things easier and others make the sacrifice much more difficult than a fast diet can be.
The main advantage of a low carb diet is that it can make you need to eat less, i.e., be less hungry, even without having to count calories, overweight people tend to eat less calories when following a low carbohydrate diet.
Sugar and amide can increase your hunger, while eliminating them from your diet can decrease your appetite to a more manageable level. Your body wants an appropriate number of calories, but you don’t have to worry about counting them. Yes, calories count, but you don’t need to count them.
One study has shown that people who had lost more weight experienced much less reduction in total energy expenditure (the number of calories burned in a 24-hour period) when following a low-carb diet compared to a low-fat diet.
According to one of the instructors behind the study, this reduction would be equal to the number of calories normally burned in one hour of moderate intensity physical activity. Imagine this: losing the equivalent of an entire hour of extra exercise every day, without really exercising.
Recently, an even larger and more carefully conducted study confirmed this saving effect on metabolism, with different groups of people who had lost weight losing on average about 300 extra calories per day on a fast, low carbohydrate diet, compared to a diet rich in carbohydrates but poor in fats.
In short: A low carbohydrate diet can reduce your hunger , making it easier to eat less, so it’s easier to lose weight quickly. And, the extraordinary thing is that a low-carb diet can even increase your burning fat while you rest.
Study after study has proven that a low carb diet work effectively for weight loss and on average improve important health indicators that cause other diseases derived from obesity.
Why should you eat fewer carbohydrates?
Diets with low carbohydrate content are more effective for weight loss , according to several researches, than low fat or low calorie diets.
Carbohydrate reduction tends to reduce your appetite and cause automatic weight loss, or weight loss without the need to count every portion of food you eat.
For many people, a diet low in carbohydrates allows them to eat to its fullest, feel satisfied and still lose weight. In other words, they do not need to be hungry.
The number of carbohydrates a person must eat every day to lose weight varies according to their age, sex, body type, and activity levels.
The Dietary Guidelines recommend that carbohydrates provide 45% to 65% of their daily calorie intake for all age groups of healthy people (not overweight). That is, about 300 grams of carbohydrates per day for a diet of 2,000 calories.
However, people who want to lose weight should reduce their daily carbohydrate intake to about 50-100 grams per day. Several studies have shown that these low carbs diets (less than 100 grams daily) are the most effective strategy for weight loss.
This type of diet restricts your carbohydrate intake, including sugars and amides such as bread and pasta, and replaces them with protein (preferably white meat and fish), healthy fats such as olive oil, and vegetables.
Studies show that low-carb diets can reduce a person’s appetite, cause them to eat fewer calories, and help them lose weight more easily than any other diet, as long as they maintain their carbohydrate restriction.
In studies comparing low-carb and low-fat diets, researchers have needed to restrict more calories in groups practicing low-fat diets to make results comparable, but groups practicing low-carb diets were still more effective.
Benefits of a Low-Carbohydrate Diet to Lose Weight Fast
Hunger tends to be the worst side effect of diet. It is one of the main reasons why many people feel unhappy and eventually give up on fast diets. However, eating low carbohydrate levels leads to an automatic reduction in appetite, which allows one to eat less without feeling hungry.
Studies consistently show that when people cut carbohydrates and eat more protein and fat, they end up eating much fewer calories and are less hungry.
Cutting carbohydrates is one of the simplest and most effective ways to lose weight fast. Studies show that people who practice low carb diets lose more weight, faster, than those who practice low fat diets – even when the latter are actively restricting calories.
This is because low carbohydrate diets act to eliminate excess water from your body, lowering insulin levels and leading to a rapid weight loss in the first week or two.
In studies comparing low carb diets and low fat diets, people who restrict carbohydrates usually lose 2 to 3 times more weight – without feeling hunger.
Where fat is stored determines how it affects your health and the risk of disease. The two main types are subcutaneous fat, which is under your skin, and visceral fat, which accumulates in your abdominal cavity and is typical of most overweight men.
Visceral fat tends to be lodged around your organs. The excess visceral fat is associated with inflammation and insulin resistance – and can boost the metabolic dysfunction so common today.
Diets with low carbohydrate content are very effective in reducing this harmful abdominal fat. In fact, most of the fat that obese people lose in low carb diets seems to be from the abdominal cavity. Over time, this leads to a drastic reduction in the risk of heart disease and diabetes type 2.
Diets with low carbohydrate content have benefits that go beyond simple weight loss. They can help reduce blood sugar, blood pressure and triglycerides. They can also help to increase HDL (good) cholesterol and lower LDL (bad) cholesterol levels, so they are diets that allow you to lose weight quickly in a healthy way.
Diets with low carbohydrate content cause a faster weight loss and improve health at the same time, when compared to diets with low calorie and fat content that many people still recommend. There is much evidence to support this idea. Many studies show that low carbs diets can be more effective and healthier than low fat diets.
Dangers of a Low Carb Diet to Lose Weight Fast
Carbohydrates from high fiber fruits, vegetables and whole grains can in fact help you lose weight by promoting satiety, keeping energy levels high for exercise and keeping blood pressure and blood sugar levels under control.
However, diets that are very low in carbohydrates and concentrate only on proteins and fats can have certain long-term adverse impacts on an individual’s health, such as:
Slowness and Fatigue
Carbohydrates are the main source of fuel for the body. The body burns carbohydrates to generate energy and if you follow a diet that is extremely low in carbohydrates, then you take that fast source of energy away from the body.
Although in obese people the effect is small because the body gets the energy it needs from the stored fat, this process takes longer to get energy, so you may experience slowness, fatigue, lightness, headaches, weakness, etc., as some of the side effects of your low carb diet.
This process is most felt in people who do not suffer from overweight, who use this diet just to keep themselves thin, but in this case also do not need to cut radically on carbohydrates intake.
Healthy carbohydrates in fiber form are also important for digestive health. This is because as the fiber that is digested more slowly than the other nutrients acts as food for the healthy bacteria of the intestine and, in its absence, the intestinal flora is unbalanced.
The intestinal constipation is one of the most unpleasant side effects of low carbohydrate diets. Your bowel movements are disturbed due to the lack of soluble and insoluble fiber in your diet, however this effect can be fought by choosing vegetables and seeds rich in fiber from the list of carbohydrates presented below.
Frequent Hunger Episodes
Although the absence of carbohydrates encourages loss of appetite, diets with low carbohydrate content increase the frequency of hunger episodes, especially in the beginning, since carbohydrates are the most satisfactory nutrients in their meals.
This is because they digested are more slowly than other nutrients and therefore keep their blood sugar levels under control for longer. However, you can combated this by eating more protein, which also has a slower digestion, and is highly satiating, helping to last longer without hunger.
A brain that feels hungry is also more easily irritable. People on low carbohydrate diets (as well as most other diets) have reported feeling irritated more often and even feeling anxiety and mood swings.
This is due to the glucose deficiency in their body. Decreasing motivation and mood is a possible side effect of following a low carb diet.
Also check out this article to find out what foods to eat: