Low-carb diet: when it’s good and when it’s not

Low-carb diet: when it’s good and when it’s not

Do you want to lose weight fast? Cut out carbs. In this way you get rid of the water that the body retains to create muscle glycogen from them, and the balance goes down. Also considering that a low-carbohydrate diet means avoiding sugary fruits, all sweets and all kinds of complex carbohydrates such as those from bread, pasta, rice, potatoes and baked goods, you can get satisfied by eating more proteins and vegetables but you will hardly be able to overeat. . Here are explained in 5 lines the main advantages of a low-carbohydrate diet: however, it also has some disadvantages. Perhaps more serious, starting with the fact that many people when they resume eating carbohydrates regain a large part of the weight lost, and even gain a little more.
But since a low-carbohydrate diet is tempting for many people, here I explain in which cases it is even advisable, and in which definitely not.

1) When we do it for a short time: reducing carbohydrates for a week or maximum two can be a useful strategy to deflate us if we come from a period of disordered diet and too high in sugar. But don’t go on with this pattern too long:carbohydrates are necessary to maintain good levels of thyroid hormone T3, the lowering of which causes a picture of symptoms similar to hypothyroidism and reduces metabolism. Furthermore, a diet without carbohydrates increases the level of cortisol, therefore it is stressful for the body. This increase in cortisol produces a boomerang effect: blood sugar is no longer stable, cholesterol rises, we tend to suffer from insomnia and nervous hunger. In women, this also leads to an increase in estrogen with the risk of anovulatory cycles and cycle disorders. That’s why, if doing a few days of a carbohydrate-free diet every now and then can be a quick and easy trick to get a better look at yourself in the mirror and regulate yourself with sugary foods, continuing to do it for weeks or months can be a bad idea.
2) In case of very overweight or obesity problems related to low insulin sensitivity: although eliminating carbohydrates has a negative effect on the satiety hormone, leptin, a carbohydrate-free diet has proved very effective for those people with overweight important. In this case, however, it is good to rely on a competent nutritionist instead of doing it on your own, especially in the maintenance phase, when you re-insert carbohydrates little by little, and to keep hormones under control. In which cases is a low-carbohydrate diet not recommended? In all the others. Especially taking into account that it should not be improvised, so DIY is not recommended and very harmful to health. Try managing carbohydrates differently

, by reducing the portions of bread, pasta and rice by half and not those of fruit or vegetables or tubers, or by reducing juices or sweetened products that are added sugars, which do not completely remove them.
For women, a healthier middle ground can be a moderate low-carb diet : maximum 100 grams of net carbohydrates per day, therefore without taking into account the fiber of vegetables, which corresponds in a day to about 100 grams of potatoes, 200 grams of fruit, 200 g of dairy products (milk, yogurt, ricotta, etc.), a 20 g slice of bread or a spoonful of honey.

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