It’s no secret that one of the most popular weight loss diets out there is the low carb approach. But how few carbs should you really be eating to shed the pounds?
First off, let’s define what we mean by carbs. “Carbs” is short for carbohydrates, which are one of the three main macronutrients (along with protein and fat) that make up our food. Carbs are found in a variety of foods, including bread, pasta, rice, fruits, vegetables, and even some dairy products.
When people talk about “low carb” diets, they usually mean consuming fewer than 100 grams per day. This is a general guideline and may vary depending on the individual’s goals and lifestyle. For example, athletes may require more carbs to fuel their workouts, while sedentary people may not need as many.
So, why do low carb diets work for weight loss? When you eat carbs, your body breaks them down into glucose, which is used as energy or stored as glycogen in the liver and muscles. If you consume more carbs than your body needs for energy, it will store the excess as fat. By cutting back on carbs, you force your body to dip into its fat stores for fuel, resulting in weight loss.
In addition to weight loss, low carb diets have been shown to improve blood sugar control, reduce inflammation, and lower the risk of chronic diseases like heart disease and type 2 diabetes.
But it’s not all sunshine and rainbows with low carb diets. Some people may experience side effects like headaches, constipation, or bad breath. And cutting out entire food groups (like fruit and whole grains) can lead to deficiencies in certain vitamins, minerals, and fiber.
At the end of the day, the best low carb diet is one that works for you and is sustainable in the long term. It’s important to listen to your body and consult with a healthcare provider or registered dietitian before making any drastic changes to your diet. And remember, weight loss is not the only measure of health – prioritize nourishing your body and adopting a balanced, healthy lifestyle.