Low carb diet plan for 2 weeks helps you lose weight faster than a low fat diet. By reducing the intake of carbohydrate foods and replacing them with more proteins and fat, the body turns more calories into energy needed for daily activities. A low-carb diet is also a very popular dietary approach that can help you lose weight and improve blood sugar, cholesterol and triglyceride
levels. This article is to help you get a complete knowledge on Is Low Carb Diet Healthy? Avoiding carbohydrates is a major diet trend. The pervasiveness of low carbohydrate diets (like the ketogenic and Atkins diets) can make it seem like carbohydrates are inherently bad and should be avoided. But this is not necessarily the case. There are many health benefits of low carb diet. Low carb diet
is high in protein and good fats. There is a misconception that a low carb diet is not healthy, but this could not be further from the truth. Low carb diet is extremely popular right now. As a matter of fact, many experts claim that low carb diet is the healthiest diet you can choose. You see, by lowering your carbohydrate consumption and replacing them with fat, you will burn more fat. This tactic can help you lose weight fast.
Low Carb Diet Plan For 2 Weeks
hi guys how you doin’ i juz want to share with you something about low carb diet plan for 2 weeks At this point, you might be wondering what sets this diet plan apart from others. Well, before we begin talking about the different foods to eat and avoid, let’s run through the science behind weight loss and make a note of one thing that sets low-carb diets apart from a lot of trendy fad diets out there:
For starters, know that what’s low carbohydrate for one person isn’t for another. “There’s no medical definition of what low-carb is,” says Columbus, Ohio–based Kelly Schmidt, RD.
Basically, it’s reducing the number of carbs you eat from your norm. In general, however, a low-carb diet may include 50 to 100 grams (g) of carbohydrates per day, she says. Below that is considered very-low-carb, such as the ketogenic diet, while 100 to 200 g of carbohydrates per day is a moderate-carb diet.
Different Types Of Low-Carb Diets You Might Try
What foods are good on a low-carb diet?
You can eat a variety of foods on a low-carb diet. Some of the best foods include nonstarchy vegetables; some fruits in moderation; lean protein, such as skinless poultry; and healthy fats such as olive oil.
How many carbs should I eat in a day to lose weight?
Which foods should I avoid on a low-carb diet?
How much weight can I lose on a low-carb diet in two weeks?
Is potato a carb? What about bananas?
Potential Benefits of a Low-Carb Diet
You probably hear the most about low-carb eating for weight loss, but for some people, the approach could also help optimize their health, says Schmidt. “Research shows that women who are obese or have metabolic problems [may] do better hormonally on lower carbs,” says Schmidt, pointing out that other outcomes of the diet can include better sleep, mental clarity, and increased satiety.
As low-carb dietitian Franziska Spritzler, RD, who’s based in Orange County, California, points out, when you cut back on carbs, blood sugar and insulin levels generally go down, which can be a good thing for A1C, or the two- to three-month average of blood sugar levels. This may also help with weight loss, another common goal for people with type 2 diabetes.
These types of benefits may be reaped almost immediately. Past research shows that people who ate three lower-carb meals (of less than 30 percent carbs each) reduced their insulin resistance by more than 30 percent compared with people who consumed higher-carb meals (60 percent carbs).
Further research indicates that insulin resistance can be improved with a low-carb diet in just one month.
You can see the results, too. One small randomized clinical trial on older adults with obesity found that, compared with a low-fat diet, a very low carb diet shaved off 3 times more visceral fat, a type of belly fat that hugs organs and is linked to disease. The low-carb group also lost 9.7 percent of total fat compared with just 2 percent in the low-fat followers.
A meta-analysis also concluded that in obese people, a low-carb diet reduced fat over the course of a year (but not body weight), with the greatest benefits seen in a very-low-carb diet.
Limitations of Low-Carb Dieting
That said, there isn’t an agreement that a low-carb diet is superior to any other kind of diet or that it’s healthier long term. A review that looked at the diet among those with diabetes noted that when it comes to weight loss, a low-carb diet performs no better than other higher-carb diets; and that it doesn’t produce better glycemic control, either.
Another report also found that over one year, those on a low-carb diet lost weight faster than those on a low-fat one, but after a year, weight loss and A1C levels (an average of blood glucose over about three months) were remarkably similar.
Health Risks of Low-Carb Diets
What’s more, low-carb diets may be risky for certain groups.
If you’re pregnant or nursing, following a low-carb diet isn’t recommended (barring gestational diabetes, in which case, consult your healthcare team).
“Many women who are pregnant find that the thought of eating protein and fat makes them sick,” says Spritzler. This can be especially common in the first trimester. “They naturally want more carbs. You should always listen to your body,” she says.
Separate from pregnancy, consider your lifestyle. If you’re someone who does intense CrossFit-style workouts, a low-carb diet may not fuel you properly, says Schmidt.
Ketogenic Diet 101: A Complete Scientific Guide to Keto
And the things weighing on you matter, too. “Anyone in a stressful state, like a divorce or dealing with a death in the family, needs carbs to support their adrenal system,” she notes.
As for if you’re dealing with health issues, defer to your doctor. For instance, if you have kidney disease, you also want to talk to your doctor about appropriate protein intake. If you have heart disease, you can still go low carb, but you’re best off opting for monounsaturated fats (avocados, nuts, and olive oil) over saturated fats (butter and red meat). Indeed, this holds true for everyone, regardless of heart disease status.
Although there is some data that suggests a low-carb diet that contains more saturated fat than current recommendations did not increase “bad” LDL cholesterol (a risk factor for heart disease), you should still pay attention to the quality of foods in your low-carb diet.
Everyone’s cholesterol levels respond differently on a low-carb diet, so if yours are going up, switch to unsaturated sources of fats, Spritzler recommends. “In general, this is a diet most people can do. If you have a chronic condition, work with a doctor who understands low-carbohydrate diets to monitor you,” she adds.
Last, if you have a history of eating disorders, a low-carb diet (or any eating plan that is restrictive) can be risky, nutrition and mental health experts agree.
Types of Low-Carb Diets
Going low-carb looks different depending on which approach you’re going with. Here are a handful you may consider.
Keto Diet
This is the strictest plan, requiring you to eat less than 50 g of carbs per day and up your fat intake significantly. You’ll eat a moderate amount of protein. This is a popular weight loss diet.
Traditional Low Carb
This approach includes 50 to 100 g of carbs per day; this is where many people start because it’s less restrictive than a keto diet meal plan but can still deliver results.
Atkins Diet
The Atkins diet takes you through four phases, starting with very-low-carb consumption and then gradually introducing more carbohydrate-rich foods throughout. It’s good for people who like a more structured plan.
Dukan Diet
This option also includes four phases: two weight loss and two maintenance. For instance, the first phase of the Dukan diet focuses on high-protein foods, the second adds vegetables back in, the third allows two “celebration” meals per week, and the fourth is about keeping your weight stable. Because you can follow the diet from the book, it also appeals to people who need a planned approach.
Paleo Diet
Just because the paleo diet eliminates grains doesn’t mean it’s low in carbs, especially if you eat root veggies (like sweet potatoes) and fruit, but it can be followed this way.
A Detailed Low-Carb Diet Food List
While the food lists for low-carb diets vary based on the plan, here’s a look at the foods you’d generally eat and avoid when following a traditional low-carb diet.
Foods to Eat
- Nonstarchy vegetables: zucchini (4 g carbs per cup), cabbage (5 g carbs per cup), broccoli (6 g carbs per cup), Brussels sprouts (8 g carbs per cup), leafy greens (like spinach, for example, at 1 g carbs per cup), and tomatoes (7 g carbs per cup)
- Meat, such as chicken, beef, pork, and lamb (0 g carbs per 3 ounces [oz])
- Fish and seafood, like shrimp (0 g carbs per 3 oz)
- Eggs (0 g carbs per egg)
- Cheese, like cheddar (less than 1 g carbs per 1/2 oz)
- Olives (2 g carbs for 10 small olives)
- Oil, such as canola oil, olive oil, and coconut oil (0 g carbs per tablespoon [tbsp])
- Butter (0 g carbs per tbsp)
- Cream (0.4 g carbs per tbsp)
- Greek yogurt (7 g carbs per 6 oz, low fat)
- Cottage cheese (10 g carbs per 1 cup, low fat)
- Nuts, like almonds (6 g carbs per 1 oz)
- Berries, like raspberries (15 g carbs per 1 cup)
- Melon, like cantaloupe (13 g carbs per 1 cup)
- Avocado (9 g carbs per half)
- Dark chocolate (13 g carbs per 1 oz)
Foods to Limit or Avoid
- Processed snack products, like crackers, chips, and cookies
- Rice
- Bread
- Oatmeal
- Pasta
- Grains, such as farro, bulgur, and quinoa
- Milk
- Higher-carb fruits, like grapes and bananas
- Beans and lentils
- Starchy vegetables, like sweet potatoes and potatoes, though these may be okay in moderation depending on your carb goal — but watch the portions.
- High-sugar foods, such as cake, ice cream, candy, and soda
What To Eat On A Low Carb Diet?
If you are wondering what to eat on this eating plan, here is a no carbs diet plan for 2 weeks list of groceries to help you get started.
| Healthy Oils | Dairy And Dairy Products | Dairy Replacements |
|---|---|---|
| Coconut Oil | Milk | Almond Milk |
| Avocado Oil | Cheese | Cashew Milk |
| Olive Oil | Butter | Soy Milk |
| Grapeseed Oil | Full Fat Yogurt | Pea Milk |
| etc. | Greek Yogurt | Oat Milk |
| Non-Starchy Vegetables | Fruits | Meats/Animal Products |
|---|---|---|
| Broccoli, Zucchini | Blueberries | Chicken |
| Cucumber, Bell Peppers | Raspberries | Beef |
| Cauliflower, Lettuce | Strawberries | Turkey |
| Swiss Chard, Kale | Blackberries | Lamb |
| Brussels Sprouts, Asparagus | Watermelon | Pork |
| Bok Choy, Onions | Cantaloupe | Eggs |
| Cabbage, Mushrooms | Peaches | |
| Eggplant | Honeydew |
| Healthy Fats | Seafood | Drinks |
|---|---|---|
| Avocado | Tuna | Water |
| Chia Seeds | Mackerel | Coffee |
| Sunflower Seeds | Salmon | Tea |
| Pumpkin Seeds | Herring | |
| Ground Flax Seeds | Trout | |
| Shrimp | ||
| Crab | ||
| Sardines |
PS. Make sure to go for unsweetened coffee and tea if you are on a no carbs and sugar diet for 2 weeks.
The Best No Carbs Diet Plan For 2 Weeks
If you are looking for some simple recipes to get you started on this eating plan, here is a sample of a 5-day no carbs diet plan for 2 weeks menu to get you going.
Day One
Meal 1 – Fried Eggs and Salad with coffee
2 large eggs, 1 tbsp butter, 100 g, 1 medium-sized tomato, 15 g baby spinach, 1 tbsp heavy whipping cream, salt and pepper to taste. Serve with 1 cup of coffee
Cals: 482. Fats: 41 g. Protein: 17 g. Carbs: 6 g
Meal 2 – Shrimp and cabbage stir-fry
2 tbsp coconut oil, 450 g Napa cabbage, 2 garlic cloves, 2 tbsp finely chopped ginger, 2 tbsp soy sauce, juice of 1 lime, 8 g chopped cilantro, 2 tbsp sesame seeds, 300 g peeled and deveined jumbo shrimps, ground black pepper and salt to taste
This makes 2 servings.
Cals for 1 serving: 389. Fats: 20 g. Protein: 38 g. Carbs: 12 g
Meal 3 – Veggie and Tuna Bowl
1 tsp coconut oil, 1/4 cup chopped red onion, 142 g tuna, 2 cups broccoli florets, 1/4 avocado, 2 tsp soy sauce, 1 tsp roasted sunflower seeds
Cals: 423. Fats: 24 g. Protein: 38 g. Carbs: 15 g
Meal 4 – Stuffed Peppers
453 g extra-lean ground beef, 1 medium onion, 3 tbsp taco seasoning 1/2 cup of water, 1 small tomato, 1/2 cup pinto beans, 5 bell peppers (cut in half), 3/4 cup shredded cheddar cheese
This makes 5 servings.
Cals for 1 serving: 260. Fats: 9 g. Protein: 26 g. Carbs: 19 g
Total Intake for the Day: Calories: 1554. Fats: 94 g. Protein: 119 g. Carbs: 52 g.
Day Two
Meal 1 – Turkey Pickle Sandwich
4 large pickles, 4 tbsp mayonnaise, half tbsp yellow mustard, 110 g deli turkey, 1 tomato, 2 lettuce leaves, 55 g sliced cheddar, 1/4 red onion, salt and ground black pepper
This makes 4 servings.
Cals for 1 serving: 212. Fats: 17 g. Protein: 10 g. Carbs: 5 g
Meal 2 – Protein bowl
15 ml olive oil, 130 g tomatoes, 4 turkey bacon slices, 180 g sirloin steak, 150 g mushrooms, 160 g spinach, 1 egg
Cals: 686. Fats: 34 g. Protein: 87 g. Carbs: 5 g
Meal 3 – Oven baked spaghetti squash and meatballs
2 medium spaghetti squash, 1 tbsp olive oil, 1 tsp salt, 1/2 tsp black pepper, 4 garlic cloves, 1 cup marinara sauce, 1/4 cup grated Parmesan, 1/4 cup torn basil leaves, 1/4 tsp red pepper flakes, 340 g precooked meatballs, 3/4 cup mozzarella
This makes 5 servings.
Cals for 1 serving: 1339. Fats: 80.6 g. Protein: 121.1 g. Carbs: 30.9 g
Total Intake for the Day: Calories: 1339. Fats: 80.6 g. Protein: 121.1 g. Carbs: 30.9 g.
Day Three
Meal 1 – Banana Pancakes
2 large eggs and 1 medium-sized banana
Cals: 124. Fats: 4.9 g. Protein: 6.9 g. Carbs: 13.8 g.
Meal 2 – Oven Baked Chicken and Veggies
680 g boneless, skinless chicken breasts, 680 g broccoli florets, 2 large bell peppers, 3 tbsp olive oil, 4 garlic cloves, 1 tbsp chopped rosemary leaves, 1 tsp salt, 1/4 tsp ground black pepper
This makes 4 to 6 servings – 4 big ones or 6 small ones
Cals for 1 serving: 262. Fats: 10.4 g. Protein: 29.6 g. Carbs: 13.1 g.
Meal 3 – Beef and Mushroom Burger
400 g beef mince, 2.5 tbsp BBQ sauce, 1 tsp smoked paprika, 1 small grated zucchini, 4 large field mushrooms, 1 tbsp extra-virgin olive oil, 1 red onion (cut into rings), 4 cheddar cheese slices, 80 g baby rocket leaves, 1.5 tbsp tomato sauce, 1 large mashed avocado, 1 sliced tomato, sliced
This makes 4 servings.
Calories for 1 serving/burger: 503. Fats: 36.4 g. Protein: 33.6 g. Carbs: 6.2 g.
Meal 4 – Tofu Salad
175 g Teriyaki sauce, 300 g cubed firm tofu, 200 g steamed edamame, 2 tsp sesame oil, 1 tbs rice vinegar, 2 tsp lemon juice, 2 cups steamed brown rice, 2 grated carrots, 100 g mixed salad leaves, 4 thinly sliced radishes, black sesame seeds, to serve
This makes 4 servings.
Calories for 1 serving: 349. Fats: 12.3 g. Protein: 17.6 g. Carbs: 35.9 g.
Total Intake for the Day: Calories: 1238. Fats: 64 g. Protein: 87.7 g. Carbs: 69 g.
Day Four
Meal 1 – Cheesy Tuna Wraps
4 (85 g) tuna fish pouches, 1/4 cup olive-oil mayonnaise, 2 chopped scallions, 1 finely chopped red pepper, 2 tsp olive oil, 4 whole grain tortillas, 113 g grated cheddar, 8 pieces butter lettuce, 2 cups sliced grape tomatoes
This makes 4 servings.
Calories for 1 serving: 360. Fats: 17 g. Protein: 29 g. Carbs: 22 g.
Meal 2 – Tilapia and Mushroom Salad
3 tbsp olive oil, 1/2 large sweet onion, 3 cups sliced cremini mushrooms, 2 garlic cloves, 4 cups chopped kale, 1 medium tomato, 2 tsp Mediterranean herb mix, 1 tbsp lemon juice, 1/2 tsp salt, 1/2 tsp black pepper, 4 (113 grams) tilapia fillets, parsley for garnish
This makes 4 servings.
Calories for 1 serving: 214. Fats: 11 g. Protein: 18 g. Carbs: 11 g.
Meal 3 – Lasagna Casserole
1 tbsp oil, 453 g ground turkey, 1 tsp Italian seasoning, 1/2 tsp salt, 1/4 tsp pepper, 4 zucchini, 1 jar marinara sauce, 226 g mushrooms, 1 cup ricotta cheese, 1 cup shredded mozzarella cheese
This makes 6 servings.
Calories for 1 serving: 342. Fats: 15.5 g. Protein: 29 g. Carbs: 24 g.
Meal 4 – Shrimp Fried Rice
1/4 cup sesame oil, 2 large eggs, 3 cups riced cauliflower, 453 g large shrimp, 3 cups broccoli florets, 1 red bell pepper, 3 garlic cloves garlic, 3 tbsp soy sauce, 2 tbsp water, 1 tbsp rice vinegar, 1/2 tsp ground pepper
This makes 4 servings.
Calories for 1 serving: 309. Fats: 16.9 g. Protein: 30.1 g. Carbs: 9.6 g.
Total Intake for the Day: Calories: 1225. Fats: 60.4 g. Protein: 106.1 g. Carbs: 66.6 g.
Day Five
Meal 1 – Breakfast
1/2 tsp fennel seeds, 1/2 tsp cumin seeds, 1/2 tsp caraway seeds, 1/2 onion, 4 garlic cloves, 453 g ground lamb, 1 tsp salt, 2 tsp smoked paprika, 2 tsp cumin, 1/2 tsp chili flakes, 1/2 tsp cinnamon, 396 g roasted tomatoes, 1/4 cup water, 2 cups chopped spinach, 6 eggs, salt and pepper to taste
This makes 6 servings.
Calories for 1 serving: 317. Fats: 22.9 g. Protein: 19.8 g. Carbs: 6.9 g.
Meal 2 – Slow Cooker Chilli
2 tbsp avocado oil, 2 cups diced white onions, 3 jalapeno peppers, 3/4 cup chopped bell peppers, 1.4 kg ground beef, 4 garlic cloves, 1 tbsp ground cumin, 1 tsp chili powder, 1 tsp dried oregano leaves, 1 tsp salt, 1 tsp ground black pepper, 3 cups marinara sauce, 3 cups beef broth, 411 g can diced tomatoes with green chilies, 1/4 cup tomato paste, 2 tbsp unsweetened cocoa powder
This makes 12 servings.
Calories for 1 serving: 315. Fats: 20 g. Protein: 24 g. Carbs: 10 g.
Meal 3 – Keto Mac and Cheese
1 head cauliflower, 1 tsp salt, 250 g shredded cheddar cheese, 113 g cream cheese, 1 tsp Dijon mustard, salt and pepper
This makes 4 servings.
Calories for 1 serving: 347. Fats: 28.9 g. Protein: 17.7 g. Carbs: 5.3 g.
Meal 4 – Veggie Meatloaf
1 small grated zucchini, 1 small grated carrot, 100 g peeled and grated pumpkin, 500 g extra-lean pork & veal mince, 4 sliced long green onions, 30 g wholemeal breadcrumbs, 1 egg, 80 g BBQ sauce, 1 tbsp tomato paste, salt and pepper to taste
This makes 4 servings.
Calories for 1 serving: 252. Fats: 9.4 g. Protein: 30.6 g. Carbs: 9.8 g.
Total Intake for the Day: Calories: 1231. Fats: 81.2 g. Protein: 92.1 g. Carbs: 32 g.
Is It Possible To Lose Weight On A No Carbs Diet Plan For 2 Weeks?
Yes, it is. In fact, several studies have shown that the low carb diet plan works better than other weight loss eating plans by producing incredible results in the first 6 to 12 months. Such studies include:
- In a study done in 2006 comparing the weight loss results of low carbohydrate diets vs low fat diets found that the participants who consumed a low carb diet lost 3.3 kilograms more than those consuming a low fat diet after 6 months.
- In 2013, researchers did a review of 13 scientific studies where they compared the weight loss results in very-low-carbohydrate ketogenic diets versus conventional low-fat diets. At the end of the review, the researchers found that the studies that involved very-low-carbohydrate ketogenic diets produced higher weight loss results than the low-fat diets (13).
- In 2015, a review looking into the long-term weight changes in adults using low-fat diets found that while people can lose weight on such an eating plan, low-carb eating plans offered greater weight loss results than the former
Is Low Carb Diet Healthy?
Yes it can be as long as you are not fully cutting out carbs. I.e, your diet still has some carbs albeit in much smaller amounts than usual. Other than weight loss, this eating plan has great health benefits including:
- Improving heart health. One 2006 study showed that reducing carb intake to about 10 percent of daily calories for 12 weeks decreased triglyceride levels by 39 percent in 29 overweight men. (3). High triglyceride levels may contribute to hardening of the arteries or thickening of the artery walls, which increases the risk of stroke, heart attack and heart disease.
- Reducing blood pressure. High blood pressure can increase your risk of serious illnesses like heart attack and stroke. Being on a low carb diet plan may go a long way in helping lower your blood pressure over time (5).
- Lowers the risk of metabolic syndrome. Metabolic syndrome is a cluster of conditions such as increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels that occur together and increase your risk of heart disease, stroke and type 2 diabetes (10). Reducing your carb intake by trying the no carb diet plan for 2 weeks (or more) may help reduce the risk factors for this condition (4).
Health Benefits Of Low Carb Diet
Low carb diet has been linked to various health benefits, from weight loss to improved heart health. In recent years, low carb diets have become increasingly popular with people exercising regularly and bodybuilders who require additional calories for optimal muscle mass. A low carb diet has been proven to lower insulin and blood sugar levels. It improves insulin sensitivity, triggers ketosis and leads to weight loss due to appetite suppression. The Ketogenic (low carb) diet lowers the risk for type 2 diabetes in obese patients.
1. Low-Carb Diets Reduce Your Appetite
Hunger tends to be the worst side effect of dieting.
It is one of the main reasons why many people feel miserable and eventually give up.
However, low-carb eating leads to an automatic reduction in appetite
Studies consistently show that when people cut carbs and eat more protein and fat, they end up eating far fewer calories
Summary
Studies indicate that cutting carbs can
automatically reduce your appetite and calorie intake.
2. Low-Carb Diets Lead to More Weight Loss at First
Cutting carbs is one of the simplest and most effective ways to lose weight.
Studies illustrate that people on low-carb diets lose more weight, faster, than those on low-fat diets — even when the latter are actively restricting calories.
This is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss in the first week or two
In studies comparing low-carb and low-fat diets, people restricting their carbs sometimes lose 2–3 times as much weight — without being hungry
One study in obese adults found a low-carb diet particularly effective for up to six months, compared to a conventional weight loss diet. After that, the difference in weight loss between diets was insignificant
In a year-long study in 609 overweight adults on low-fat or low-carb diets, both groups lost similar amounts of weight
Summary
Almost without exception, low-carb diets lead
to more short-term weight loss than low-fat diets. However, low-carb diets seem
to lose their advantage in the long term.
3. A Greater Proportion of Fat Loss Comes From Your Abdominal Cavity
Not all fat in your body is the same.
Where fat is stored determines how it affects your health and risk of disease.
The two main types are subcutaneous fat, which is under your skin, and visceral fat, which accumulates in your abdominal cavity and is typical for most overweight men.
Visceral fat tends to lodge around your organs. Excess visceral fat is associated with inflammation and insulin resistance — and may drive the metabolic dysfunction so common in the West today
Low-carb diets are very effective at reducing this harmful abdominal fat. In fact, a greater proportion of the fat people lose on low-carb diets seems to come from the abdominal cavity
Over time, this should lead to a drastically reduced risk of heart disease and type 2 diabetes.
Summary
A large percentage of the fat lost on
low-carb diets tends to be harmful abdominal fat that is known to cause serious
metabolic problems.
4. Triglycerides Tend to Drop Drastically
Triglycerides are fat molecules that circulate in your bloodstream.
It is well known that high fasting triglycerides — levels in the blood after an overnight fast — are a strong heart disease risk factor
One of the main drivers of elevated triglycerides in sedentary people is carb consumption — especially the simple sugar fructose
When people cut carbs, they tend to experience a very dramatic reduction in blood triglycerides
On the other hand, low-fat diets often cause triglycerides to increase
Summary
Low-carb diets are very effective at lowering
blood triglycerides, which are fat molecules that increase your risk of heart
disease.
5. Increased Levels of ‘Good’ HDL Cholesterol
High-density lipoprotein (HDL) is often called the “good” cholesterol.
The higher your levels of HDL relative to “bad” LDL, the lower your risk of heart disease
One of the best ways to increase “good” HDL levels is to eat fat — and low-carb diets include a lot of fat
Therefore, it is unsurprising that HDL levels increase dramatically on healthy, low-carb diets, while they tend to increase only moderately or even decline on low-fat diets
Summary
Low-carb diets tend to be high in fat, which
leads to an impressive increase in blood levels of “good” HDL cholesterol.
6. Reduced Blood Sugar and Insulin Levels
Low-carb and ketogenic diets can also be particularly helpful for people with diabetes and insulin resistance, which affect millions of people worldwide
Studies prove that cutting carbs lowers both blood sugar and insulin levels drastically
Some people with diabetes who begin a low-carb diet may need to reduce their insulin dosage by 50% almost immediately
In one study in people with type 2 diabetes, 95% had reduced or eliminated their glucose-lowering medication within six months
If you take blood sugar medication, talk to your doctor before making changes to your carb intake, as your dosage may need to be adjusted to prevent hypoglycemia.
Summary
The best way to lower blood sugar and insulin
levels is to reduce carb consumption, which may treat and possibly even reverse
type 2 diabetes.
7. May Lower Blood Pressure
Elevated blood pressure, or hypertension, is a significant risk factor for many diseases, including heart disease, stroke and kidney failure.
Low-carb diets are an effective way to lower blood pressure, which should reduce your risk of these diseases and help you live longer
Summary
Cutting carbs leads to a significant
reduction in blood pressure, which should reduce your risk of many common
diseases.