Low-Carbohydrate Diet: Does It Help With Weight Loss?

For a long time, when people talked about weight loss or body fat reduction, low-fat diets were recommended. Now, however, it is increasingly understood that fats are essential and necessary in the right amounts and depending on their source.

It has also been learned that an excess of carbohydrates and processed foods, especially those that are difficult to digest, can trigger insulin spikes, promote internal fat production, and cause more inflammation and long-term weight gain.

Nowadays, this type of low-carbohydrate diet or eating plan is recommended not only for metabolic or body weight control conditions but also for neurological issues and imbalanced gut microbiota.

What is a Low-Carbohydrate Diet?

A low-carbohydrate diet is one in which carbohydrate intake is limited to a maximum of 130 grams per day. This roughly equals 5–6 cups of starchy tubers plus 2 cups of whole fruit, for example.

It is similar to the ketogenic (keto) diet, as both reduce carbohydrate intake; however, not all low-carbohydrate diets are ketogenic.

A ketogenic diet is much more restrictive — the maximum allowed carbohydrate intake is 50 grams per day, mostly from vegetables, with fats being the main source of energy.

The goal of this diet is to achieve ketosis, meaning that your body uses ketones as a source of energy. To reach this state, you must adapt gradually to avoid side effects such as headaches, which can occur if you become dehydrated.

In both types of diets, most of your energy and nutrients come from the other two macronutrients: healthy fats and easily digestible proteins, which support the gut, where about 70% of your immune system resides.

What to Eat on a Low-Carbohydrate Diet

A low-carb diet focuses on natural ingredients, especially proteins, non-starchy vegetables, and natural fats, while limiting carbohydrate-rich foods such as sugary foods, pasta, and bread. Below are examples of allowed foods and foods to avoid.

Allowed Foods

• Animal proteins: pork, beef, chicken, and turkey.
• Fatty fish: salmon, sardines, tuna, and trout.
• Healthy fats: avocado, olive oil, coconut oil, lard, bacon, nuts (such as walnuts and almonds), chia seeds, sesame seeds, and ghee butter.
• Non-starchy vegetables: lettuce, zucchini, cabbage, spinach, kale, Swiss chard, watercress, arugula, broccoli, etc.
• Whole Greek yogurt.

Foods to Avoid

Below is a list of foods and their carbohydrate content per 100 grams:

• Sugar: 99.5g
• Rice: 86g
• Pasta (noodles, macaroni...): 82g
• Wheat flour: 80g
• Breakfast cereals: 79.7g
• Honey: 78g
• Corn flour: 76g
• Cookies: 74g
• Mashed potatoes: 73.2g
• Jams: 70g
• Milk chocolate: 56.4–60g
• White bread: 58g
• Whole-grain bread: 49g

In general, when following a low-carb diet, you should avoid:

• Cereals such as wheat, rye, barley, corn, oats, and flours derived from them.
• Sugar, including soft drinks, industrial juices, candy, sports drinks, chocolate, cakes, cookies, ice cream, etc.
• Cow’s milk and dairy products.
• Foods that cause you personal sensitivity or inflammation, such as certain tubers, legumes, or fruits.

Example of a Low-Carbohydrate Menu

Benefits of a Low-Carbohydrate Diet

Ketogenic and low-carbohydrate diets have become a popular trend not only among those seeking effective weight loss but also among individuals with metabolic, neurological, or even intestinal dysbiosis conditions.

Some of their main benefits include:

• Weight loss: Reduced carbohydrate intake can lead to lower calorie consumption. A higher intake of proteins and fats produces a satiating effect, and the reduction of insulin spikes can help with weight loss.
• Diabetes control: A low-carbohydrate diet can help normalize blood glucose levels, which is beneficial for people with type 2 diabetes and may also assist in managing type 1 diabetes.
• Improved intestinal function and less fluid retention: By removing harmful foods, these diets can help improve your gut microbiota and reduce water retention.
• Other benefits: Some people report better mental concentration, a calmer digestive system, reduced blood pressure, improvements in mental health, less acne and migraines, and enhanced fertility.

Low-carbohydrate diets have been used as part of the treatment for the following conditions:

• Refractory epilepsy
• Neurodegenerative diseases
• Cancer
• Overweight/obesity
• Type 2 diabetes (DM2)
• Intestinal dysbiosis
• Aging
• Autism spectrum disorder (ASD)

It is recommended to work with an immunonutrition professional to determine whether these types of diets are appropriate, and how they can be adjusted to each individual according to condition, tolerance, lifestyle, and preferences. By following the eating plan correctly, you can fully enjoy its benefits.

Who Should Not Follow a Low-Carbohydrate Diet?

Well-structured low-carbohydrate diets are generally safe; however, there are specific groups of people who require special evaluation. They should first assess whether this type of diet is truly necessary, and if so, the nutritionist must further personalize the plan and conduct careful monitoring.

These cases include:

• Pregnant or breastfeeding women
• People taking medication for type 1 diabetes (DM1)
• People with current or past pancreatitis
• People with familial hypercholesterolemia
• People without a gallbladder or with gallstones
• People carrying the APOE4 gene variant

Individuals with alterations in the way they metabolize or process fats are not advised to follow a ketogenic diet without proper nutritional adaptation and supervision.

Conclusions

In conclusion, following a low-carbohydrate diet can be a healthy and effective option for both weight loss and improving overall health and lifestyle.

The most important thing is to choose healthy sources of protein and fats to ensure proper nutrition and avoid possible side effects that may increase inflammation.

It is also essential to combine the diet with easy, healthy recipes and regular physical activity to enhance its positive effects on the body.

Working with an online dietitian-nutritionist to design a personalized nutritional approach and complement it with low-calorie foods can maximize your results.

We are here to help you make the decision to live better through Immunonutrition. Schedule your personalized consultation plan today!

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References:

Dieta baja en carbohidratos y dieta cetogénica: impacto en enfermedades metabólicas y reproductivas Rev Med Chile 2020; 148: 1630-1639 J. Moreno-Sepúlveda et al

Multi-dimensional Roles of Ketone Bodies in Fuel Metabolism, Signaling, and Therapeutics. Patrycja Puchalska 1, Peter A Crawford 2. PMID: 28178565 PMCID: PMC5313038 DOI: 10.1016/j.cmet.2016.12.022