Is A Low Carbohydrate Diet Good For Weight Loss?

Is A Low Carbohydrate Diet Good For Weight  Loss?        

 Should I follow a low carbohydrate diet? Will it help me lose weight? Yes! At Nutrition Wellness, as a Registered Dietitian, I encourage a low carbohydrate diet as one of the most effective ways to lose weight. A low carbohydrate diet limits carbohydrates such as those found in grains, starchy vegetables, fruits and emphasizes foods high in protein and fat. Studies have shown low carbohydrate diets may have health benefits beyond weight loss, such as reducing risk factors associated with type 2 diabetes and metabolic syndrome. This is excellent news!

From what we know, carbohydrates can be simple or complex.  Simple carbohydrates, or sugars, are made up of shorter chains of molecules and are quicker to digest than complex carbohydrates. Examples of simple carbohydrates are sodas, candy bars, fruits, juice, and milk. In contrast, complex carbohydrates are made up of longer chains and take longer to digest and include vegetables, legumes, nuts, brown rice, barley, buck wheat, bulgur wheat, oats, and wild rice. Complex carbohydrates also include lower nutritional values such as white flour, degermed cornmeal, white bread, and white rice.

It’s important to know that in order to lose 1 to 1.5 lbs. a week, you need to reduce your daily calories by 500 to 750 calories . There is 3,500 calories in a pound so there you go – drop your calories 500 a day and that’s 3500 calories in a week (one pound). So how does a low carbohydrate diet contribute to weight loss? The idea behind this is lower carbohydrates lower insulin levels which cause the body to burn stored fat for energy and lead to weight loss. So rising levels of blood sugar trigger the body to release insulin. What insulin does is allow for glucose to enter your body’s cells. Some glucose is used in your body for energy. Any extra glucose is stored in your liver or muscles for later use, or is converted to fat.

When we follow a low carbohydrate diet that focuses on proteins, including meat, poultry, fish and eggs, and some non-starchy vegetables, our insulin levels decrease and cause the body to burn stored fat for energy and lead to weight loss. Hooray! This is what we want. So lowering the carbohydrates and increasing the lean protein in the diet, is extremely helpful on our weight loss journey and is the way to go!

Overall, studies have shown that individuals on a high-protein, low carbohydrate diet are able to burn fat, increase muscle mass, and feel fuller between meals. This is an essential principle to weight loss and understanding this macronutrient ratio is vital to achieving the success that many are searching for on this weight loss journey. The power lies within you and you can do it! Contact Nutrition Wellness and book a consult at 901-321-5033 or email nutritionwellness@mariakrd.com</