When losing weight there are two powerful teams facing each other, that of carbohydrates versus that of fats. Let’s see who wins this game.
The world of diets is quite complicated to navigate, especially with so many promising diets that appear out of nowhere. However, one of the biggest and most constant dilemmas in relation to our diet is between the “low carb” and “low fat” diets. Many people believe that following a low carb diet is the best choice for a healthy life or when it comes to losing weight; On the other hand, a low-fat diet is a key to good heart health.
Beneftis of the Low Carb Diet
A low carb diet involves eating fewer carbohydrates and a higher proportion of fat. It is also called low carbohydrate and high-fat diet or ketogenic diet
Why would you want to eat fewer carbohydrates? There are many different advantages proven by science and experience. Let’s look at the four below.
Most people start eating low carb in order to lose weight, a well-known and very effective method. Learn more about how to do it
However, the reason why many people continue to eat low carb is more often its potent effect on health, such as the ones shown below.
Cure type 2 Diabetes
Low-carbohydrate diets can normalize blood glucose and, therefore, offer possibilities to correct type 2 diabetes
Low carbohydrate diet can also be very useful in controlling type 1 diabetes
Calm the Stomach
Eating low carbohydrates can make the stomach more relaxed, with less (or no) gas, less cramping, less pain, etc.
For some people, this is the main advantage, plus it only takes a day or two to notice.
Reduction of Sugar Cravings
Does it cost you to abstain from sweet foods even if you try to eat them with “moderation”? A lot of people do.
Low carbohydrate diet usually reduces and sometimes eliminates sweet cravings.
More usual Benefits
The four previous benefits are the most frequent. But there are others that are possibly even more surprising.
Did you know that eating low carb can often normalize blood pressure, cause acne reduction, relief migraines, greater control of epilepsy, and much more?
Again, low carb diets are usually very rich in protein, B vitamins, especially B12, iron, zinc, calcium, vitamin D, omega-3, etc. Since you can eat all kinds of foods rich in them such as fish, meat, dairy, eggs, etc.
They help improve the control of insulin that is released by eating carbohydrates. By reducing carbohydrates, little blood glucose is released and the release of insulin in the blood is reduced. This usually leads to save less fat reserves and can prevent metabolic syndrome and diabetes.
They reduce glycogen levels in blood and muscles, “forcing” the body to use fats as an energy source. This is usually noticed in that more fats are ‘burned’, especially with exercise, and the love handles are easier to eliminate and the musculature is noticed.
There is no hunger or anxiety. Fats and proteins fill a lot and are digested slowly, so they are satiating and prevent you from pecking or going hungry when you lose weight. It is also said that they can speed up the metabolism.
Beneftis of the Low Fat Diet
Low-fat diets are diets that actually limits the amount (in grams) of fat a person is allowed to consume in a day. Though useful for short-term weight loss, low-fat diets may not be healthy or successful in the long-term, according to experts.
The benefits of a low-fat diet have been heavily contested as many studies have found very little if any benefit.
The Final Answer - The better Diet
Research has shown that low-carb diets may have a slight short-term advantage when it comes to losing weight, however, 95 percent of those who follow this type of diet end up recovering the weight lost in the long term.
How to Start a Low Carb (Keto) Diet
The fewer carbohydrates you eat, the greater the effects on weight and blood glucose. We recommend following dietary recommendations in the strictest possible way. When you are satisfied with your weight and health, you can start eating more freely with care (if you want).
Eat meat, fish, eggs, vegetables that grow on the surface and natural fats (like butter).
Avoid foods with sugar or starches (such as bread, pasta, rice, beans, and potatoes).
Low Carb (Keto) Food List
The following food types are low in carb and idea for those on a keto diet.
- FRUITS: Apples, blueberries , bananas, oranges, pears, strawberries etc.
- VEGETABLES: carrots, spinach, broccoli, cauliflower etc.
- SEEDS: walnuts, almonds, sunflower seeds etc.
- MEAT: veal, lamb, pork, chicken etc. The meat to grass is the best option.
- FISH: salmon, trout, cod etc. Fish caught in the wild is the best option.
- HIGH DAIRIES IN GREASE: cheese, butter, whipped cream, yogurt.
- EGGS: grazing eggs or enriched with omega 3.
- FATS AND OILS: coconut oil, butter, lard, olive oil, and cod liver oil.