The foods you eat that contain calories are made up of protein, fat, and carbohydrates. There are more carbs in starchy and sugary foods. This includes things like bread, pasta, rice, potatoes, and sweets. A low-carbohydrate (low-carb) diet is based on eating less of these foods.
The way to improve health
Eating fewer carbs may offer a number of health benefits, such as:
- Weight loss. You do this by eating fewer and healthier calories than your body uses. Low-carb diets are often combined with smaller meals and exercise. Most people who first start a low-carb diet will lose weight in the first 6 months. You can then maintain your weight on a low-carb diet.
- Prevent or reverse type 2 diabetes. Your body breaks carbs down into sugar during digestion. Sugar can raise your blood sugar, causing more insulin to be produced. This hormone tells your body to store fat instead of burning it. When your body burns good nutrients in place of fat, you will feel hungry. This creates a bad cycle that can lead to problems, such as type 2 diabetes. If you eat a low-carb diet, you can lower your insulin. Doing this can prevent type 2 diabetes, or even reverse the effects if you already have type 2 diabetes.
- Protection against chronic diseases. Maintaining a low-carb diet can help you prevent a number of diseases. It can lower your cholesterol levels and blood pressure. If you already have these, a low-carb diet can improve them. A healthy diet can also reduce the risk of heart disease.
When you replace carbs with healthy fats, it’s called a low-carb, high-fat (LCHF) diet. You should also avoid eating low-fat or fat-free products. Instead, choose foods like:
- Vegetables (fresh or frozen)
- Meat
- Fish
- Cheese
- egg
- Healthy fats, such as butter, cream, olive oil, and nuts
Things to consider
You may experience side effects when switching to a low-carb diet. Usually, this is mild and does not last long. Common side effects include:
- Headache
- Tired
- Dizzy
- Mood change
- halitosis
- Muscle cramps
- nausea
- Constipation or diarrhea
Talk to your doctor before starting a new diet. This is especially true if you are pregnant, nursing or have a medical condition. Your doctor can make sure you get enough nutrients. They may recommend a daily multivitamin or fiber supplement. An example is Metamucil.