A low carb diet allows your body to burn more of your stored fat. When you eat carbohydrates, your body breaks them down into glucose. While glucose is circulating in your blood, insulin is released in order to move glucose into cells. Insulin inhibits your body from breaking down and using fat. Its presence signals to the brain that all the energy the body needs is already in the bloodstream, so there is no need to break down fat for use. Limiting carbohydrate intake also limits the release of insulin, resulting in more fat used for energy.
Weight Loss
If you stick with a low-carbohydrate diet, you will lose weight. According to a study published in "The New England Journal of Medicine" in 2008 by Iris Shai, RD, PhD and colleagues compared the effectiveness of a low-carb diet against a low-fat and Mediterranean style diet. Groups of individuals were put on one of the three diets, then followed for two years. The dieters on the low-carb diet saw the greatest weight benefits, losing an average of 12 lbs. Those on the low-fat diet lost only 6 lbs. and the Mediterranean group lost an average of 9.7 lbs.
Cholesterol
Although a low-carb diet does not emphasize eating low fat sources of food, it still may be enough to lower your cholesterol levels. A study published in the "Annals of Internal Medicine" in 2004 by William S. Yancy, Jr., M.D., and colleagues looked at the effect of a low carb versus a low fat diet on blood cholesterol levels. A low-carb diet is effective at reducing blood triglycerides as well as increasing HDL, or "good" cholesterol levels.
Blood Pressure
A low-carb diet doesn't encourage the dieter to decrease his sodium intake, yet it has a beneficial effect on controlling your blood pressure. Another study conducted by William S. Yancy, Jr., M.D., published in the "Archives of Internal Medicine" in 2010, found that dieters participating in a low-carb diet can benefit by a reduction in blood pressure. In fact, a low-carb diet may be enough to lower systolic blood pressure by as many as 6 mmHg and diastolic pressure by as much as 4.5 mmHg. This is a significant amount for someone on the borderline of hypertension.
Ease Of Use
There are many health benefits associated with a low carbohydrate diet. One of the most not-so-obvious benefits is the ease in which a person can go onto a low carbohydrate diet. Eating a diet that emphasizes proteins is easy. There is no counting involved, like a low-calorie or lo-fat diet, you just fill your plate with green vegetables and protein sources and eat. Many people find this diet easier to stick to than more traditional diets because it is easier to do and the food options are more satisfying.
References
- MayoClinic.com: Low-carb Diet
- "New England Journal of Medicine"; Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet; Iris Shai, RD, PhD, et al.; 2008
- "Annals of Internal Medicine"; A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and Hyperlipidemia; William S. Yancy, Jr., M.D., et al.; 2004
- "Archives of Internal Medicine"; A Randomized Trial of a Low-Carbohydrate Diet vs Orlistat Plus a Low-Fat Diet for Weight Loss; William S. Yancy, Jr., M.D., et al.; 2010
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