THE LOW CARB DIET: Benefits & harms

What is a Low-Carb Diet?

A low-carb diet limits carbohydrates—primarily found in sugary foods, pasta, and bread—and emphasizes proteins and fats. The basis of the Low-Carb diet is to limit carbohydrates to 150g a day, while Very Low Carb limits carbohydrate consumption to less than 50g a day.

Benefits of a Low-Carb Diet:

1. Weight Loss:

- Many people experience quick initial weight loss due to reduced water retention.

- Sustained weight loss as the body starts burning fat for fuel.

2. Improved Blood Sugar Control:

- Lower carb intake helps stabilize blood sugar levels.

- Beneficial for individuals with type 2 diabetes or insulin resistance.

3. Enhanced Mental Clarity and Focus:

- Some people report improved cognitive function and mental clarity.

4. Reduced Hunger and Cravings:

- Higher protein and fat intake can promote satiety, leading to reduced overall calorie consumption.

5. Improved Heart Health Indicators:

- Potential improvements in triglyceride levels, HDL (good cholesterol), and blood pressure.

6. More Stable Energy Levels:

- Avoiding blood sugar spikes and crashes can lead to more consistent energy levels throughout the day.

Potential Harms and Considerations:

1. Nutrient Deficiencies:

- Restricting carbs can lead to deficiencies in essential nutrients found in fruits, vegetables, and whole grains.

- It’s important to plan meals to ensure adequate intake of vitamins and minerals.

2. Digestive Issues:

- Some people may experience constipation or digestive discomfort due to reduced fiber intake.

- Incorporating low-carb, high-fiber foods (like leafy greens) can help.

3. Keto Flu:

- During the initial phase of a very low-carb diet like keto, some people experience flu-like symptoms, including fatigue, headache, and irritability.

- This is usually temporary as the body adapts.

4. Possible Increase in LDL Cholesterol:

- While many heart health markers may improve, some individuals may see an increase in LDL (bad cholesterol) levels.

- Regular monitoring of blood lipid levels is advisable.

5. Sustainability:

- Strict low-carb diets can be challenging to maintain long-term.

- Finding a balanced approach that fits individual lifestyle and preferences is key.

6. Impact on Physical Performance:

- Some athletes and highly active individuals may find that their performance decreases initially due to lower glycogen stores.

- Adjusting the diet to include strategic carb intake around workouts may help.

Conclusion:

A low-carb diet can offer numerous health benefits, particularly for weight loss and blood sugar management. However, it's essential to approach it thoughtfully to avoid potential drawbacks. It is therefore necessary to seek the help of a nutritionist in order to carry out a nutritional periodisation, especially for people who want to lose a lot of body weight.

Rodney Castro, MSc