Low-carb diet – disadvantages, advantages, and major risks

Low-carb diet has gained popularity as an effective method for weight loss and improving health. It involves reducing carbohydrate intake and replacing it with more protein and fats. Many see it as a simple way to achieve fast results without the need to count calories.

Key Aspects of a Low-Carb Diet

A low-carbohydrate diet involves significantly reducing the consumption of carbohydrates to a level that only accounts for about 25% of the total energy value of the daily diet. This approach is a significant departure from standard recommendations, which suggest that carbohydrates should provide between 45% and 65% of the energy in an adult’s diet. Reducing carbohydrates to such a low level requires the body to switch to alternative sources of energy, which has a significant impact on metabolism.

Reduced carbohydrate intake encourages the body to use stored fat as the main source of energy, speeding up the weight loss process. This is one of the reasons why a low-carb diet is popular among those looking to quickly shed extra pounds.

However, it is important to remember that carbohydrates play a crucial role in the body, serving as the primary fuel for many cells and organs, including the brain and nervous system. Limiting them to a minimum level forces the body to adapt to new energy conditions, which can have both positive and negative effects on health.

In addition to potential benefits such as rapid weight loss or improved blood sugar control in people with insulin resistance, a low-carb diet is associated with the risk of vitamin, mineral, and fibre deficiencies. This can lead to digestive problems, changes in mood and overall well-being, as well as difficulties in maintaining the diet in the long term without risking health.

How to Plan a Low-Carb Diet Menu

When choosing a low-carb diet, it is crucial to consciously compose a menu to provide the body with essential nutrients while limiting carbohydrates. Here is how you can balance your diet by focusing on products rich in proteins, fats, and low-carb sources of vegetables.

Base it on Proteins

Meat, dairy, and eggs are essential sources of protein in a low-carb diet. Protein is crucial for muscle building and regeneration, as well as for keeping you feeling full. Choose lean cuts of meat, such as chicken or turkey, and red meat in moderation. Fish, especially fatty ones like salmon or mackerel, are valuable sources of omega-3 acids.

Increase Consumption of Healthy Fats

Fats are an important part of a low-carb diet, providing energy and supporting heart health. Avocado, olive oil, nuts, and seeds are excellent sources of healthy fats. Don’t be afraid to add butter or coconut oil to your dishes as well, but remember to do so in moderation.

Choose Low-Carb Vegetables

Vegetables should form the basis of every meal, providing fibre, vitamins, and minerals. Focus on low-carb vegetables such as broccoli, spinach, cauliflower, or lettuce. These products will provide essential nutrients without exceeding the carbohydrate limit.

Limit Fruits and High-Carb Products

Fruits, although healthy, contain sugars and can increase the carbohydrate level in the diet. Choose those with a lower glycemic index, such as berries or raspberries, and consume them in moderation. Avoid bread, pasta, rice, and other grain products that are high in carbohydrates.

Customise Meal Plan to Suit Your Own Needs

Remember, that every body reacts differently, and a low-carb diet is not suitable for everyone. Monitor your body’s reactions and adjust your diet to feel your best. It may turn out that you tolerate certain amounts of carbohydrates better than others.

When is a low-carb diet not a good idea?

Choosing a low-carb diet can bring many health and aesthetic benefits to many people. However, not everyone should opt for this dietary solution. There are certain groups of people for whom reducing carbohydrates in their diet may prove to be disadvantageous, and even harmful.

Youth in the Growth Period

For young people who are still growing, carbohydrates are a key source of energy. They are essential for proper development, both physical and mental. Eliminating or significantly reducing carbohydrates can lead to energy deficiencies and health problems.

Physically Active Individuals and Athletes

Carbohydrates are the main fuel for people who are actively engaged in sports and for those who perform heavy physical work. They provide quick energy that is necessary for performing intense exercises and ensure recovery after exertion. A diet low in carbohydrates can lead to a decrease in performance and a faster feeling of fatigue.

Individuals Engaged in Intellectual Work

The brain also needs carbohydrates to function efficiently. Limiting their consumption can result in concentration problems, decreased mental performance, and worsened mood. Individuals who engage in intense mental work daily may experience negative effects of a low-carb diet.

People with Chronic Illnesses

In case of certain chronic diseases, such as diabetes or thyroid disorders, drastically reducing carbohydrates may require special caution and constant monitoring by a specialist. Very restrictive diets, like the Copenhagen diet, can have a negative impact on the health of chronically ill individuals.

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