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Low-carb diets used to be controversial because they have a lot of fat, but they can help lower cholesterol and prevent heart disease. Overall, reducing carbs is a good way for people to improve their health, lose weight, and feel better. A low-carb diet has many health benefits. By limiting carbohydrates and focusing on protein and healthy fats, it can help with weight loss, regulate blood sugar levels, and reduce the risk of heart disease.
When on a low-carb diet, the body enters a metabolic state called ketosis. This is when the body starts burning stored fat for energy instead of carbs. Ketosis helps suppress appetite and accelerate fat loss. Studies show low-carb diets are effective for losing weight and belly fat. They also improve HDL (good) cholesterol levels while decreasing blood triglycerides and blood sugar levels. This leads to a reduced risk of metabolic syndrome, type 2 diabetes and cardiovascular disease. Other benefits include increased mental clarity, stabilisation of energy levels, and reduced inflammation.
Overall, a low-carb diet centred around whole, unprocessed foods can provide significant improvements in health, weight management and chronic disease prevention. However, it is important to choose healthy, low-carb foods and get enough fibre, vitamins and minerals.
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Reduces Appetite
According to the National Library of Medicine, when you cut back on carbohydrates and instead eat more protein and healthy fats, your appetite naturally decreases. This happens for a few reasons. First, protein and fat keep you feeling full longer compared to quick-burning carbs. Second, limiting carbs leads to lower insulin levels, which reduces fat storage and signals your body to use its fat stores for energy. As a result, you end up eating fewer calories overall without actively restricting your diet or counting every calorie.
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Fat Loss From Abdominal Cavity
Low-carb diets are very effective at reducing this dangerous visceral fat that builds up in the abdomen. As per the National Library of Medicine, when people lose weight on low-carb diets, a large percentage of the fat lost comes specifically from the abdominal cavity. Over time, losing this harmful visceral fat should substantially lower disease risk and lead to major improvements in metabolic health. A low-carb diet targets the most dangerous kind of fat.
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Increases ‘Good’ HDL Cholesterol
Research by the National Library of Medicine, a healthy way to raise HDL levels is to consume healthy fats, like those found in avocados, nuts, olive oil, and fatty fish. Low-carbohydrate diets are naturally higher in these healthy fats compared to low-fat diets. For this reason, HDL levels typically increase dramatically when following a well-formulated low-carb diet, while they may only increase modestly or even decrease on low-fat diets. The higher the HDL, the better for heart health, and low-carb diets can be an effective way to raise levels of this protective "good" cholesterol.
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Reduced Blood Sugar
Diets low in carbs, including the ketogenic diet, have been shown to help people with diabetes and insulin resistance, as per the National Library of Medicine. Limiting carb intake can substantially lower blood sugar and insulin levels. Some people with diabetes find they can cut their insulin dosage in half soon after starting a low-carb diet. People who take medication for blood sugar should consult their doctor before making big changes to their carbohydrate intake, as medication doses may need adjusting to prevent hypoglycemia.
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Lower Blood Pressure
High blood pressure, also called hypertension, is dangerous because it makes you more likely to get sick from heart disease, stroke, kidney failure, and other problems. Eating less carbs like bread, rice, potatoes, and sweets is a good way to lower blood pressure. As per the National Library of Medicine carbs turn into sugar in your body, which causes blood pressure to go up. So, choosing more protein and vegetables instead of carbs can protect your blood vessels and cut your risk of disease. Keeping your blood pressure in a healthy range helps you live longer.
Help With Brain Disorders
As per the National Library of Medicine, brain requires glucose to function properly, which is why the liver produces this sugar from protein when carbohydrates are not consumed. However, parts of the brain can also utilise ketones for energy instead of glucose. The ketogenic diet significantly reduces seizures in many cases and can even eliminate them entirely. Very low-carb and ketogenic diets could also benefit other brain conditions like Alzheimer's and Parkinson's disease.
