Key facts

  • Carbohydrates provide the body with glucose, which is converted into energy.
  • There are two main categories of carbohydrates: simple and complex.
  • Specific low-carb diets may cause relatively quick weight loss, albeit at a short-term benefit.
  • A calorie deficit is critical to achieving sustainable, enduring weight loss. That’s why it’s important to burn more calories than you consume. 

Everything you need to know about carbohydrates

Let’s take it back to science 101. Carbohydrates are molecules that contain atoms of carbon, hydrogen, and oxygen. Carbohydrates are one of the three primary macronutrients, alongside protein and fat.

Carbohydrates are further divided into three categories: sugars, starches, and fibers, whose role is to supply energy to the body, and carbohydrates serve as the body’s primary source thereof.

Every time carbohydrates are consumed, the body processes them into glucose, which is sugar. Insulin transmits the glucose out of the bloodstream and into the cells, using them as an immediate source of energy. They may be also be stored as glycogen (in the muscles and the liver) or fat (found throughout the body). In due course, the body will consume the glycogen for energy; once glycogen stores are exhausted, the body will proceed to burn fat.

Carbohydrates can be categorized into two major kinds. Simple carbohydrates, or simple sugars, are rapidly processed by the body and converted into blood sugar. These carbs are found in chocolate, cookies, candy, and processed foods. They provide an energy boost but offer low nutritional value and fiber.

On the other hand, complex carbohydrates are composed of complex sugars found in legumes, peas, whole grains, and vegetables. Like simple carbs, complex carbs are converted into glucose and used as energy, but they pack more nutrients than their counterparts. This also makes them more filling, meaning they’re suitable for weight control.

Should you cut down the carbs to lose weight?

If you’ve ever tried to lose weight in the past, then you will have known that a calorie deficit is necessary to achieve it successfully.

A calorie deficit happens when you regularly supply your body with fewer calories than it needs. Simply put, it’s burning more calories than you consume. And, for weight loss, achieving a calorie deficit is a more efficient way of losing weight than eliminate carbs from your diet.

Low carb diets may result in potentially rapid weight loss – but they tend to be hard to stick to. Much of the difficulty in sustaining a low carb diet is that such diets are hard to maintain, and it may cause some unwanted physical side effects.

However, one of the most salient potential benefits of a low carb diet is that they feel more filling than low-fat diets. This keeps you satiated throughout the day and reduces the hunger pangs that make you consume more calories instead of fewer.

That said, when you’re on a diet, it’s best to choose whole grains, fruits, and vegetables as much as possible – consequently preventing you from dropping the excess weight.

What are the benefits of a low carb diet?

Low carb diets have been shown to help with short-term weight loss, as studies have confirmed. Besides that, low carb diets are also beneficial for individuals dealing with chronic illnesses such as type 2 diabetes, hypertension, and cardiovascular disease. Lastly, low carb diets help you burn off more calories.

However, it must be noted that particular low carb, high-fat diets may cause LDL cholesterol (known as “bad” cholesterol) levels in the bloodstream.

Types of low-carb diets

There have been popular variations on low carb diets that have enjoyed enduring appeal for decades and counting. These include Keto, Paleo, and the Atkins diet. In general, each diet restricts carbohydrate consumption and starchy foods while promoting protein-rich foods and healthy fat.

  • Keto. Ketogenic diets strictly curtail carbohydrate intake to around 20-50 grams daily and promote healthy dietary fats. The ketogenic diet’s basic underlying premise is that by restricting protein and carb intake, the body is forced into a ketogenic state, wherein it burns fat as fuel.
  • Paleo. On the other hand, the Paleo diet seeks to recreate the same diet as our ancestors did during the Paleolithic age (hence the name). This includes eggs, fish, lean meat, fruit, veg, and nuts. Any processed food, dairy, cereals, or sugars are forbidden.
  • Atkins. The Atkins diet focuses on protein and fats while restricting carbohydrates. In essence, it’s the predecessor of the rehashed, trendy ketogenic diet.

Final low carb diet considerations

There isn’t a single diet in the final analysis that’s the undisputed silver bullet that would set you up for optimal long-term conditions for weight loss.

Research has shown that low carb diets may help you lose weight in the short term. Between one to two years, the benefits of a low carb diet aren’t as drastic as contrasted with other diets. It’s worth reiterating that the goal is to consume fewer calories than you burn to produce a calorie deficit. That’s what will have you lose weight – and keep it away.

Moreover, as carbohydrates are the body’s primary energy source, you may feel initial side effects such as headaches, fatigue, gastrointestinal discomfort, or fatigue when you go low carb.

Specific low carb diets forbid beneficial food groups like fruit initially. However, too many restrictions may leave your body deficient in the nutrients your body needs to perform at its best.