You may consider a low-carb diet for a variety of reasons. If you’ve been diagnosed with diabetes or prediabetes, your diet may need to be changed. 1 You might also want to change it if you consume too many simple carbohydrates low carb wrap. If you want to make this type of change, do not cut carbohydrates drastically. You should not drastically reduce carbohydrates if you want to make a change.
Oh R, Gilani B, Uppaluri KR. Low carbohydrate diet. In: StatPearls. StatPearls Publishing, 2022.
It’s important to know that a low-carbohydrate diet does not mean a diet with no carbohydrates. You can ensure you get all the vitamins and minerals you need by choosing foods that are filling, satisfying, and rich in nutrients. Eating a variety of foods also allows you to enjoy eating. This will help you stick to your eating plan.
Even mild dehydration can affect your skin and gut health. Proper hydration helps promote regular digestion. 4 Since low-carbohydrate diets can lead to constipation, it’s important that you get enough fluids each day. You should always choose water to hydrate yourself. Sugary drinks like soda are high in calories and sugar, but they lack other nutrients such as fiber, vitamins, and minerals. 5 Avoiding sweetened beverages such as sodas and energy drinks can be important when you are trying to reduce carbs. Water will help you to avoid consuming extra calories, either from the drink itself or later on. 6
Apple juice contains about 100 calories per 5 ounces but is less filling than an apple of the same size, which has 5 grams of fiber and roughly the equivalent amount of calories. Non-starchy vegetables like peppers, greens, mushrooms, and cauliflower are likely to be the first food group you stock up on when you start a low-carb diet.
Some online forums and groups allow you to share your fitness apps, activity trackers, or calorie counters with others. This can be a great way to get support and maybe even a healthy dose of competition. You can also rely on your family and friends to keep you motivated during the initial weeks of your low-carb diet.
You can use your body’s response to guide you. It will tell you when you need to increase or decrease carbs, do more exercise, or re-evaluate your diet. Keep in touch with a healthcare professional or nutritionist to receive guidance on your journey. Honoring your body and listening to its needs will help you thrive and reach your best.
Concerns about the effects of low-carb diets on lipids and specifically LDL cholesterol have been raised by the inclusion of more fats and proteins in response to reduced dietary carbohydrates. Recent systematic reviews on low-carb dieting and lipids show a neutral to small increase in LDL cholesterol, a reduction in triglycerides, and an increased HDL.
Recent research has indicated that some lean individuals may have an increased LDL level when on a ketogenic diet. This is due to their varied and individual response. The recommendations include a baseline fasting lipid panel, periodic testing, and shared decision-making.
Some have expressed concern about the renal function of low-carbohydrate diets due to a possible higher intake of protein. Athletes should consume protein to maximize muscle protein synthesis (1,6 g/kg), or for endurance sports (0,8 g/kg), depending on their specific goals.
Increasing protein intake to promote physical activity can improve body composition as well as metabolic adaptations. High-protein loads are not associated with worsening renal function among those with normal kidney functions. A low-protein, or very-low protein diet (0.2-0.8 g/kg/d), may be recommended to prevent further renal decline in those with chronic kidney diseases. The athletic population is a fuel alternative for performance and health.
The majority of research has found that low-carb, and specifically ketogenic, diets induce rapid weight loss. The initial weight loss is partly due to water loss. However, fat loss occurs when the low-carb diet is followed. As adherence to a diet decreases, weight loss effects are similar to those of other nutritional approaches. This occurs with all dietary interventions after a year. Low-carbohydrate diets have been studied for weight loss among obese and overweight individuals and those with or at risk of cardiometabolic disease, such as type 2 diabetes and nonalcoholic liver disease. Ketogenic diets are also used to treat seizure disorders, and more recently in the treatment of cancer.