What Happens to Your Body When You Follow a Low-Carbohydrate Diet?

SadaNews - A low-carbohydrate diet limits the amount of carbohydrates you consume, such as those found in bread, pasta, fruits, and sugary foods. People often try it for weight loss or to manage blood sugar levels, although results can vary based on your goals and how strictly you adhere to the diet.

Supports Weight Loss

There is evidence supporting the effectiveness of low-carbohydrate diets for short-term weight loss by promoting fat burning and reducing feelings of hunger. However, the long-term sustainability of this diet depends on your personal preferences and how strictly you commit to it, according to Verywell Health.

Helps Control Blood Sugar Levels

Some low-carbohydrate diets may help improve blood sugar control, increase insulin sensitivity, and manage weight. However, these benefits seem not to last in the long term.

Reduces the Risk of Heart Disease

Low-carbohydrate diets may reduce some risk factors for cardiovascular diseases in overweight or obese individuals. However, you should monitor the overall quality of your diet, not just the quantity of carbohydrates you consume. For example, consuming low carbohydrates along with high saturated fat from animal products is likely to conflict with the pursuit of heart health.

Reduces the Risk of Metabolic Syndrome

Metabolic Syndrome is a cluster of conditions that together increase the risk of heart disease, stroke, and type 2 diabetes. These conditions include high blood sugar levels, high blood pressure, excess abdominal fat, and high cholesterol, as well as triglycerides.

Some evidence suggests that low-carbohydrate diets may help address specific components of Metabolic Syndrome.

Balances Hormones

Polycystic Ovary Syndrome (PCOS) is a condition where cysts form on the ovaries and can cause hormonal imbalances. Some studies suggest that low-carbohydrate diets may help improve hormonal balance, reduce insulin resistance, and support weight management in those with PCOS.

Manages Seizures

The "keto" diet, a strict low-carbohydrate diet, is well-documented for its effectiveness in managing drug-resistant epilepsy in children. Some evidence indicates that it may be effective in controlling seizures in some adults.

Protects Liver Health

Low-carbohydrate diets may help reduce liver fat and improve indicators of Metabolic Associated Steatotic Liver Disease (MASLD), previously known as non-alcoholic fatty liver disease. It is a condition where excess fat accumulates in the liver and can cause inflammation. While emerging research supports these benefits, more studies are needed.

Regulates Blood Pressure

Weight loss resulting from low-carbohydrate diets may contribute to lower blood pressure. Some studies suggest that these effects occur regardless of weight changes, supporting healthy blood pressure regulation. However, results can vary between individuals.

Potential Risks of Low-Carbohydrate Diets

While low-carbohydrate diets may offer health benefits to some, they carry potential risks, such as constipation, dizziness, fatigue, and low energy levels, as carbohydrates are the primary and preferred source of energy in your body. Potential risks also include:

Concerns About Heart Health

Following a low-carbohydrate diet for an extended period, especially if you replace carbohydrates with saturated fats and reduce the overall diversity of your diet, can increase the risk of heart disease.

Keto Flu

Transitioning to a low-carbohydrate diet without prior planning can increase the likelihood of experiencing "keto flu," characterized by temporary symptoms such as headaches, irritability, and mental fog.