Most probably you heard about low-carb diets If you’re looking to lose weight. From Atkins to keto, these diets have gained popularity in recent years as a way to lose weight quickly. But does cutting out carbs really work? And is it safe? In this article, we’ll take a closer look at the science behind carbs Vs. Fat loss to determine if cutting out carbs is the right choice for you.
The Science Behind cutting out carbs:
Along with protein and fat, Carbohydrates are one of the 3 macronutrients that provide energy to your body. When you eat carbs, your body breaks them down into glucose to be used as energy. Afterwards, Insulin releases in response to glucose, which helps regulate your blood sugar levels.
In simple words, when your Insulin levels are high, your body goes in a state of storage, storing excess glucose and glycogen in the liver and muscles, and excess fat in adipose tissue. On the contrary, when insulin levels are low, your body is in a state of burning, using stored glycogen and fat for energy.
The Role of Insulin in Fat Loss:
Insulin plays an important role in your fat loss journey, as it determines whether you’re in a state of storing or burning.
By reducing your carb intake or totally cutting out carbs, you can lower your insulin levels and boost your fat burning process. This is because when you eat fewer carbs your body has to rely on other sources of energy to fuel your activities like fat.
The Potential Benefits of Cutting out Carbs:
When trying to lose weight, being in a calorie deficit (eating less than you consume) is what you need to focus on. Anyhow, cutting out carbs can lead to losing weight fast, especially in the first few weeks of your diet. This is simply because when you reduce or completely cut your carbs, your body loses water weight as glycogen stores get depleted. Additionally, eating less carbs have been shown to improve blood sugar and cholesterol levels.
There are also studies that suggest low-carb diets to be more effective than low-fat diets for long-term weight loss. But of course, this will depend on the person and their preferences.
The Drawbacks of Cutting out Carbs:
While cutting out carbs may be effective for weight loss, it’s not without its drawbacks.
Low-carb diets can lead to nutrient deficiencies, especially if you’re not eating a variety of nutrient-rich foods. Other than that, low-carb diets can lead to low energy levels and poor strength performance in your training. Finally, low-carb diets can be difficult to stick to long-term, as it requires significant changes to your eating habits.
Cutting out carbs can be an effective way to lose weight, but it’s not for everyone. If your goal is to lose weight the most important factor to consider is eating in a calorie deficit. At the end of the day, this is what makes you lose weight.
I personally never recommend cutting a food group from your diet as it can lead to negative effects on your health and training performance. Also, not beneficial in the long-run.
Anyhow, if you want to try a low-carb diet Make sure you eat whole, nutrient-dense foods like vegetables, fruits, lean proteins, and healthy fats. Or simply book a free consultation so we could hop on a 30-minute call and better understand your goals and requirements to build your road plan together
- The Effect of Low-Fat and Low-Carbohydrate Diets on Weight Loss and Lipid Levels: A Systematic Review and Meta-Analysis
- Low-carbohydrate diets and all-cause mortality: a systematic review and meta-analysis of observational studies