Low Carb Diet – Does it work?

If you’re wondering why your waist size hasn’t reduced in the last few days, weeks, months, YEARS that you’ve been ‘dieting’ then you’re probably doing something wrong. That’s because you haven’t tried a low carb diet.

Unless you’ve monitored other aspects of your dieting routines, one could easily point towards carb eating habits that keep you exactly where you are, nothing gained, nothing lost.  

Why a low carb diet you may ask. Read below and we’ll help you understand.

Q: Why should you get on a low carb diet?

One way to avoid calorie counting or portion control is to regulate the amount of carbs you eat to get into that auto weight loss mode.

Low Carb Diets

We’ve been constantly reassured by ‘health experts’, doctors and scientist about the positive effects of ‘low-fat’ diets whereas that is not entirely proven to be true.

What HAS shown results, however, is the low carb diet.

The idea is to simply reduce carbohydrates like:

  • Sugars and starches such as bread and pasta
  • And replace them with proteins and healthy fats

According to studies a low carb diet can reduce your appetite and want for foods and nourishment resulting in lower calorie count.

In the same study:

Low-carb diets and low-fat diets were compared to show a staggering difference in how the body managed the calories by lowering the blood sugar levels, blood pressure and managing triglycerides. They modulate healthy cholesterol levels by raising HDL (healthy fats) and improving the pattern of LDL (unhealthy fats).

Basically low-fat diets compared to low-carb affected the cholesterol levels of HDL and LDL patterns.

So all in all – it’s to your advantage in all aspects to go with the latter. 

What is your daily need or intake required for carbs?

As mentioned in our other articles there’s no clear, hard set rule that fits all body types. It all depends on your body individually. Low carb diets are based on:

  • Your physical age
  • Metabolism Rate/Activity
  • Gender
  • How active you are
  • Bodily reactions to certain allergens
  • Obesity levels
  • Blood sugar levels
  • Presence of type I or type II Diabetes
  • How your digestive system reacts to certain foods

People with obesity or diabetic problems may have issues in terms of digesting carbs due to a kind of intolerance the body builds. 

Is there a guideline to your low carb diet?

Slowly eliminating processed unhealthy carbs from your diet will show apparent results in almost no time. There may not be a hard-set diagram as to how much carbs one should take – since there is no ‘one size fits all solution’, however, here are some tips that have shown results in the past.

Low Carb Diet Pyramid against white background fibrous fruits nuts fats eggs cheese meets non-starchy vegetables vegetables

100-150 Grams per Day

This is considered the non-extremist low carb daily diet for the more active and lean body type. What you can enjoy in this range is:

  • Multiple pieces of fruit
  • Pretty much all the veggies
  • Sweet or normal potatoes
  • Brown rice
  • Oats

50-100 Grams

Low Carb Diet Fruits Vegetables Grains Nuts Berries Strawberries Blueberries Cucumber tomato capsicum green brown yellow orange

If you’re carb sensitive but still require it in your diet – then you should regulate your intake down to this. Carbs you can eat:

  • A generous amount of vegetables.
  • A lesser generous amount of compared to the 100-150 per day bracket
  • Small amounts of potatoes or sweet potatoes

20-50 Grams per Day

If you’re looking to lose weight in turbo mode, this bracket is what will suit you, especially if you have a herky jerky metabolism or have obesity or diabetes. 

low carb diet cucumber red radish green lettuce capsicum bread loaf plate white background

This bracket is where you can set your body to auto-weight loss mode [in a sense]. When you’re eating less than this range your body will actively start supplying energy for the brain to manage your daily upkeep. This is known as Ketosis, where the Ketone bodies affect your nervous system to modulate your appetite.

 Carbs you can eat:

  • Only low-carb vegetables but plenty of them
  • Berries and whip cream – doesn’t sound so bad
  • Avocados, nuts, and seeds

Basically, if you’re looking to ‘maintain’ weight, then the first carb bracket is what’s probably good for your active lifestyle. If you’re overweight and are looking to LOSE weight, then the other two ranges are your best bet.

What is the difference between Good Carbs and Bad Carbs?

The rule of thumb here whatever you consume – do it for good health. Meaning whatever you eat, needs to be healthy.

That means saying goodbye to idiocies like low carb junk foods and processed foods.

low carb diet cabbage berries leafy greens broccoli potato fruits pineapple bottles fizzy drinks sugary snacks

What you want though are unprocessed:

  • Meats,
  • Fish,
  • Eggs,
  • Vegetables,
  • Nuts,
  • Healthy fats and full-fat dairy products.

And carbs with healthy amounts of fiber such as:

  • Potatoes,
  • Sweet potatoes
  • Oats Rice
  • and other Non-gluten grains.

Sugar and refined wheat are the enemy – STAY AWAY.

 Does it all really work?

Low carb diets affect your insulin levels. Insulin is a hormone that transports the glucose from carbs into the cells that need nourishment. Another function of insulin is to store fat is to store fat. According to research the assumption that low-carb diets work so well is because they reduce the levels of this hormone.

When you start managing your carbs the first few pounds you lose is that of water weight. That is because insulin also encourages the kidneys to store water – which causes bloating and added weight in the form of water retention.

low carb diet illustrations of proteins with turkey egg cheese restricted mark fats olive oil avocado coconut cellulose veggies vegetables carrots orange green

A low carb diet, however, causes the kidneys to release the retained water causing that excess weight to flush. According to research this also causes significant modulating between body fat and muscles. Most exciting of all is the fact that it reduces abdominal belly fat, a cause for most diseases.

All in all – we can easily say that a low-carb diet IS, in fact, good for you if you want to see instant results, get on your low-carb diet today and watch the calorie count drop and those lean muscles shine.