Myths vs. Facts About Low-Carb Diets
I’ll be dead straight here. There are a lot of misconceptions and myths about low carb dieting out there. Most commonly we hear that low-carb diets are the best for humans and everyone should eat it, while at the same time there is a belief of it being a ‘fad’ diet that is harmful and quite unsustainable.
Not only that, you and other individuals going to the gym should have understood as to how low-carb diets affect your body.
So, just to help you out, we’ve listed down 5 of these low-carb diet myths and the reason why you should stop believing them.
Low-Carb Diet Myths
The next time someone comes up with any of these, they probably need a kick in the brain.
1. Low-Carb is a Fad Diet
A fad diet could mean multiple things but commonly it is known as a diet that promises quick weight loss. Nowadays, it’s a term of abuse that various people use for diets they disagree with. This doesn’t make any sense at all.
As a matter of fact, there are over 20 scientific studies that have proven it to be effective. Also, back in 1863, when the first low carb book was published, it got wildly popular.
It has been around since long and is supported by science. Using the word ‘fad’ is wrong when it comes to the low-carb diet.
2. Low-Carb Diets Are Hard To Stick To
Many times we hear that low-carb diets are unsustainable just because it restricts oneself from common food groups. Moreover, it also leads to a feeling of deprivation that often causes people to abandon it and gain weight.
This point can be taken into consideration to some extent but when it comes to any diet plan, it somehow restricts you from something.
What’s actually unsustainable is being hungry and not being allowed to eat until satisfied. However, the data doesn’t support the fact that low-carb diets are harder to stick to. There are over 19 studies that examined how people made it through when comparing low-carb to low-fat diets.
On average, low-carb diets were 79.51% as compared to 77.72% in low-fat groups. Though not a big deal but still they are not harder to stick.
3. Weight Loss Comes From Water Weight
For your information, our bodies store a lot of carbs in our muscles and liver in the form of glucose, which is known as glycogen.
The stored glycogen in your liver and muscles bind water. Moreover, it’s also said that low-carb diets lead to a dramatic reduction in insulin levels and as a result, your kidneys shed excess sodium and water out of your body.
Due to this, low-carb diets cause a drastic and immediate reduction of water weight. While it is an argument against low-carb diets and is claimed that the only reason for weight loss is the actual reduction of water weight.
Once again, it is a false statement that low-carb diets reduce water weight. However, studies have shown that they also result in greater reduction of body fat, especially from the liver and abdomen where belly fat resides.
A 6-week long study on participants who were given a low-carb diet showed 7.5 pounds of fat loss and 2.4 pounds of muscle gains. And the water weight that was lost was actually a good thing.
4. Low-Carb Diet is Bad For Heart
Low-carb diets tend to be high in cholesterol and fat, this also includes saturated fat. Due to this, there are several myths that it raises blood cholesterol levels which are bad for heart.
Very recent studies have proven that neither the dietary cholesterol or the saturated fats have any effect on the risk of heart disease.
As a matter of fact, low-carb diets actually improve risk factors for heart disease, like:
-Your Blood Triglycerides levels drop down significantly.
-Blood pressure goes down.
-HDL cholesterol goes up, which is the good one.
-It can also reduce inflammation.
-The insulin resistance also decreases.
There is no evidence as to the fact that dietary cholesterol and saturated fat causes harm to your heart. It actually improves many risk factors.
5. Low-Carb Diet only Work Because People Eat Fewer Calories
Well, it happens almost in every type of diet plan, unless you’re a bodybuilding monster with a high caloric intake. While it is true that people lose weight because of a reduced caloric intake, but this isn’t the whole story.
Basically, when you follow a low-carb diet, the weight loss occurs automatically. Actually, people feel so satisfied that they end up consuming less food without counting the calories.
Different studies comparing low-carb and low-fat diets show that this appetite-reducing effect is actually very powerful. It was found that even when the low-fat groups were given fewer calories, the low-carb group still showed more weight loss.
The low-carb diets are actually high in protein and they give a metabolic advantage as well. And to sum up, low-carb diets tend to lead to reduced calorie intake but the fat loss mechanism is automatic and not necessarily based just on the caloric deficit.