The popular story of how low-carb diets work goes something like this:
Reducing your carbohydrate intake lowers your insulin levels. Since insulin keeps fat locked into adipose tissue, lowering insulin can increase the amount of fat released to be burned for energy.
For the portion of the overweight/obese population with insulin resistance and chronically-elevated insulin levels, this is a fairly accurate description of why low-carb diets work so well. Whenย youโre an insulin-resistantย hyper responder in whom even a baked potato can cause elevated, protracted spikes in insulin that hamper fat-burning for long periods of time, or a person living under the backdrop of perpetually-elevated insulin, dropping the most insulinogenic foods can be your way out of obesity.
But that doesnโt explain everyoneโs positive experience with low-carb diets.ย
There are many other mechanisms by which low-carb diets exert their beneficial effects on body weight and body composition.
Letโs take a look:
They increase protein.
Increasing protein intake has many beneficial effects on health, particularly if youโre attempting to lose weight. Of all the macronutrients,ย protein increases satiation the most. This means a low-carb diet replete in protein can help control your appetite naturally. I wouldnโt say โeffortlessly,โ because deciding to eat more meat and fewer carbs technically requires executive functioning. But youโre no longer fighting your own bodyโs physiological desire for more food. You just donโt want anymore.
More protein also helps you retain, or even gain, lean mass during weight loss. Why does this matter? Because nobodyโs trying to lose muscle, bone, or connective tissue when they lose weight. They want to lose body fat and keep or add muscle. Studies show that more protein in the diet consistently leads to greater retention of lean mass and more preferential burning of body fat during weight loss.
Protein also has the highest thermic effect of all the macronutrients, meaning it takes the most calories to digest and further increases your energy expenditure.
They increase fat.
Fat in a meal slows gastric emptying, especially when fewer carbs are eaten. When your food takes longer to pass through your gut, you stay fuller longer. When youโre full, youโre not interested in eating. When youโre not interested in eating, your calorie intake spontaneously drops. When you calorie intake spontaneously drops, you tend to lose weight.
They reduce sugar.
In and of itself sugar isnโt โtoxic.โ Itโs just pure energy absent any real micronutrition, and as long as youโre highly active and regularly clearing space in your glycogen stores for incoming glucose and fructose, a moderate amount is mostly harmless.ย In super energeticย humansโwhich is a significant portion of the populationโexcess sugar becomes harmful. If the liver is full of glycogen, any fructose arriving there is converted to fat and contributes toward fatty liver or elevated blood lipids. If fatty liver progresses unchecked, this has terrible consequences for a personโs metabolic health, insulin sensitivity, glucose tolerance, and waistline.
Because sugar is the most obvious carb to remove from oneโs diet, low-carb diets reduce sugar by default and minimize the possibility of fructose-induced metabolic dysfunction.
They deplete glycogen.
Glycogen is how we store sugar in the body, andย our capacity is limited. Larger muscles can store more glycogen, but the average person can count on being able to store aboutย 400ย grams of carbs between skeletal muscle and liver glycogen.ย Walking around with your glycogen stores perpetually toppedย off means thereโs nowhere for excess carbohydrate to go. You either burn it immediately or convert it into fat for storage in the liver.
Carb reduction drastically reduces glycogen. Thatโs part of the reason we initially lose so much water weight on low-carb diets; water always accompanies glycogen. Glycogen depletion is the โswitchโ for the brain and body to begin utilizing fat for energy. Given access to fast and easy glycogen, itโll choose to burn that first. Take it away through glycogen depletion (via training, low-carb, or some combo of the two) and you have no choice but toย feast on your own adipose tissue.
Theyโre easy to understand and follow.
Everyone knows what โcarbsโ are. Potatoes, pasta, bread, soda, sweets, that sort of thing. Itโs not hard to figure out. And itโs really hard to โhideโ carbs like you can hide fat. Either the food is obviously starchy or obviously sweet, and you know to avoid it.
Low-carb is delicious. Eating steak, steamed broccoli with butter, and sautรฉed mushrooms doesnโt feel like dieting. It feels like cheating. Meanwhile, Weight Watchers, ultra-low fat diets, macrobiotic vegan dietsโthese are diets in the worst sense of the word. And youโll never forget it when youโre on one.
You can certainly dig deeper into the minutiae, but the basic adviceโeat fewer carbs, stop drinking soda, and pass on the donutsโgets most people most of the way.
They work fast.
Severely overweight person drops carbs, increases fat/protein, and quickly loses ten pounds in the first week. Itโs a common occurrence. Iโve seen it happen, and it almost always turns the weight-loss recipient into a believer who adheres to the diet for the long haul. It doesnโt hurt that much of the early low-carb fat loss comes off the bellyย (the most conspicuous place forย adipose tissue).
Like the best exercise regimen, the best diet is the one youโll stick toโthe one youโre excited about. Diets seem to fail so much in the literature because people canโt or wonโt adhere to them. But those big early victories on the scaleโeven if itโs โjustโ water weightโand along the waistlineย motivate dietersย to keep carbs down and keep losing body fat.
They increase nutrient density and reduceย caloric density.
When you go low-carb, you ask for salad instead of the dinner roll. You load up on sautรฉed spinach instead of French fries. You eat kale chips instead of potato chips. These subtle alterations donโt just reduce the amount of carbs and calories you eat. They increase the density of micronutrients and phytochemicals you consume, many of which have favorable metabolic effects. Thereโs also evidence that increasing the micronutrient density of your diet can improve weight loss.
They eliminate the most fattening foods.
The most self-perpetuatingย macronutrient combo, the one you canโt stop eating, is fat plus carbs. Cheesecake? Tons of fat and tons of sugar. Potato chips? Fat and starch. Reducing carbs takes this combo out of the equation entirely. Itโs much harder to overeat fat without carbs.ย And even if they mistakenly refer toย high-fat-and-carb foods like chips and donuts as โcarbs,โ it doesnโt matter.ย Theyโre still eliminating the problematic foods that are the most obesogenic. A huge plate of fettucine alfredo probably has as much fat as carbohydrate, but โavoiding carbsโ avoids the pasta just as well as โavoiding large boluses of carbs and fat in the same meal.โ
Some would say that you could just as easily remove fat to make carbs less addictive. Thatโs true (although not sure how โeasilyโ thatโs accomplished). But weโre talking about why low-carb diets work today.
Whether trying to lose weight, or just decrease your health risks, it is unarguable that cutting the carbohydrates out of your eating routine is a great place to start.
Sources:ย
Read more:ย http://www.marksdailyapple.com/8-reasons-why-low-carb-diets-actually-work/#ixzz472TCrKQ0