Carbs are delicious, but they are directly linked to weight gain when eaten regularly in excess. Low-carb diets are common amongst those who are trying to lose weight. Like keto, they have become really popular because they help you lose weight fast.
But what is the link between carbs and weight loss?
What is a low carb diet?
Carbohydrates are found in grains, starchy vegetables, and fruits. A low carb diet limits such foods and substitutes it with protein and fat. Keto is an example of a low carb diet that relies mainly on fats to keep you going throughout the day, but some experts aren’t in favor of such extreme diets.
Why do you need to follow a low carb diet?
Carbohydrates convert into sugar when digested by the body and can cause weight gain if your metabolism is slow, or you aren’t burning as many calories. Low carb diets are used to lose weight, reduce risk factors of diabetes and insulin resistance, and improve the appearance of your skin.
Refined carbs are linked to weight gain
All kinds of carbs aren’t bad. Practically all foods have some level of carbs in it. Refined carbohydrates are what’s linked to weight gain. White bread, pasta, chips, cereals, soda, etc. are examples of refined carbs. Try to include a limited proportion of brown rice, whole grain bread, oats, etc. to your diet. These ingredients keep you full for much longer and provide the energy your body needs.
Storing carbs as fat
When you consume more carbs than your burn in a day, the body begins to store it as fat, which is the primary cause of weight gain. Refined carbs also increase your blood sugar levels, which is less than ideal. The body produces more insulin to reduce blood sugar levels. Insulin is known as the fat-storing hormone. Insulin-resistant individuals find it harder to lose weight, and it can cause other hormonal issues.
Other than having a limited portion of complex, slow-releasing carbs, you can include high-quality fats and plenty of protein into your diet. Lean meats, non-starchy vegetables, nuts, and seeds make up a healthy diet. You can also increase your active minutes a day to burn calories and have a caloric deficit.
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