If you cut your carb intake for weight loss chances are that you are going to see the scale move down in the weeks and months to come. There is a lot of debate about the effects of low carb diets. Some claim that they have no effect, others say that it can have a dramatic effect on your health. There is also some evidence to suggest that carb intake for weight loss can have a negative effect on your long term health.
The first thing that you need to ask yourself before you start your diet is what your ideal carb intake will be. If you are severely obese then you will most likely want to reduce your carbohydrate intake. Your doctor will advise you as to the best range for your body weight and height. You should also ask yourself what your lifestyle habits are before you begin. If you are inactive and spend a lot of time sitting, then you may only benefit from a very low carb diet. Research also indicates that a trend to regain any lost weight once eating patterns return to regular again if you cut your carb intake for weight loss.
Diets that promote high levels of vegetables also seem to have some benefits. This is because vegetables are both good for you and the metabolism goes a lot further when the body has vegetable food in it. Studies have also shown that people who eat more vegetables are more likely to have a higher energy level and are less likely to be depressed. Low carbohydrate diets often promote a high intake of fruits and vegetables. Whilst fruit and vegetables may help to boost your weight loss efforts they can have some disturbing health consequences.
A study published in the Journal of American Medical Association concluded that women on high fat diets increased their risk of premature death compared with those who ate low carb diets. The researchers called for more research into the topic. Previous studies had shown links between the types of carbs consumed and the risks of diabetes, high blood pressure and heart disease. It is now known that the type of fat we consume, not the amount, is the primary risk factor for cardiovascular disease. This means that any diet designed to reduce our consumption of saturated fats should be accompanied by a carbohydrate reduction as well.
The second study published in the same journal looked at the effect of the ketogenic diet on insulin resistance, which is often associated with more severe obesity. The study published in the journal reported that obese adults had better insulin sensitivity when they followed a ketogenic diet. The study concluded that the improvements in insulin resistance were due to the fact that the ketones that were generated from the diet resulted in higher concentrations of Adiponectin, a hormone that controls our appetite. The hormone stimulates our brain to signal our body to stop storing fat as a fuel source. The rise in Adiponectin levels also means that the levels of glucose in the blood increase and this can lead to weight gain. This study published in the journal provides further evidence that the Atkins diet can have harmful side effects.
A registered dietitian will explain to you all about the various types of carbs that are healthy and those that should be avoided during your diet. Eating low carb doesn’t have to be a punishment or a deterrent to losing weight. If you are prepared to learn what types of carbs are safe and what are the best sources for them, it can really help you achieve your weight loss goals.