Jonesboro, AR, Aug. 02, 2018 — Though low-carb diets have been around over a century, the Atkins diet, South Beach Diet and several other versions have boosted its popularity over the past 20 years. Ketogenic or keto dieting is one of the most frequently searched diets on Google. It’s touted as one of the fastest ways to lose extra inches and continues to be used by many public figures for quick weight loss. Low-carb diets work by inducing a metabolic process referred to as ketosis. Ketosis occurs when the body does not have enough glucose for energy. When the body’s preferred fuel source (carbohydrates) are no longer present in the body, this results in a build-up of acids called ketones. These ketones facilitate increased fat breakdown and allows the body to burn fat for energy rather than excess carbs.
What exactly is a keto/low-carb diet?
Low-carb diets drastically reduce one’s intake of carbohydrates and sugars. Foods with high-glycemic indexes are reduced or eliminated from the diet completely:
- Pastries & desserts
- Sports drinks
What are the health benefits of a keto diet?
Since very little carbohydrates and glucose are consumed, low-carb diets are useful for diabetics, prediabetics and those wanting to prevent the onset of diabetes. Low-carb diets are also great for speedy weight loss and weight management. When one has spent anywhere from 1-2 weeks adhering to a low-carb diet plan, most report feeling less hungry and less prone to snacking throughout the day, which also aids in weight control.
Are all carbs forbidden on a keto diet?
Not necessarily. Consumption of complex carbs such as brown rice, quinoa and some fruit provides healthy minerals, vitamins and necessary fiber. Most experts would not recommend that carbs be eliminated from any diet entirely.
What are some drawbacks of low-carb dieting?
Too much meat – Many people have misunderstood the Atkins or South Diet in the past to mean that carbs can be substituted by a high-fat, high-protein diet. The tendency is to remove the buns from burgers and simply eat the meat patty, or something similar. Yet, a low-carb diet should still be balanced with vegetables, complex carbs and responsible, lean protein consumption to avoid cardiovascular disease, kidney disease and high cholesterol.
Low energy – Reducing one’s intake of carbs can initially result in fatigue, exhaustion and lowered energy overall as the body adjusts to ketosis. This adjustment can take from one to three weeks depending on a person’s metabolism.
Muscle loss – Carbs are important for muscle preservation and gains. Those who are into body sculpting or body building need carbs to fuel not only their physical activity but for muscle protection as well. Muscle tissue is also key in weight loss as muscle accelerates fat burning, so for active dieters, carb cycling (eating carbs on workout days only) might be the best option.
Low-blood sugar – Those with diabetes may struggle with low-carb diets because their glucose levels may dip to dangerously low levels. It is important for diabetic patients to incorporate measurable amounts of carbs into their diets to keep their blood sugar regulated.
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