Can you live without any carbohydrates in your diet? Zero Carb Diet Social Media Influencer I think so.
But what do real health experts, like registered dietitians, say about keto, meat-based, and other extremely low-carb diets?
“Carbs are absolutely essential for feeling your best and staying healthy,” says Daisy Mercer, a registered dietitian with MyFitnessPal.
Technically, you could survive by cutting out a lot of carbs, but that’s not the healthy, balanced diet that Mercer recommends.
“We need carbohydrates Think For our best and many others Body functions To do your best work,” Mercer said.
People are drawn to very low-carb diets because they promise quick results. Very low-carb diets may lead to greater weight loss in the short term. Than a low-fat diet.
But does that mean you should ditch the sweet potatoes and snack on pork ribs instead? Here’s what you need to know about low-carb diets and your health.
Are carbohydrate intakes really necessary?
To fully answer this question, we need to understand some subtle differences.
Our bodies can actually produce carbohydrates in the form of glucose. A process called gluconeogenesis. If you do not consume a dietary source of glucose, your body will use other sources of glucose. compound Making glucose.
But remember, carbohydrates are the main nutrient. energy It’s a source of the human diet, so technically you can live without it, but you might not feel your best.
But not all carbs are created equal. “It’s important to choose the right carbs, complex carbs that don’t digest too quickly, so they provide sustained energy release,” says Mercer. She recommends a variety of Complex carbohydratesIdeally, you should consume a diet rich in lean protein and healthy fats.
Complex carbohydrates Contains more fiber than simple carbohydrates Basically just sugar. The latter digest quickly, Changes in blood sugar levels can occur I feel tired.
Complex carbohydrates are high in fiber and take a long time to break down. Sustainable Energy And protect you Feeling fuller for longer.
What are the dietary sources of carbohydrates?
Instead of demonizing entire food groups, Understand How Carbohydrates Work Learn how to get the nutritional benefits of carbohydrates and avoid the possible pitfalls. After all, many healthy food It’s a carbohydrate.
These include:
- Whole grains: Whole grains, rich in fiber, vitamins, minerals, and other nutrients, have many health benefits. Whole grains include brown rice, quinoa, oats, whole-wheat bread, barley, and rye.
- Fruits and vegetables: This carbohydrate powerhouse is a good source of vitamins and minerals. It is also loaded with fiber. Apples, oranges, berries, sweet potatoes, peas, and corn are just a few of the fruits and vegetables that provide powerful health benefits.
- pulse: Beans, lentils, and peas are good sources of complex carbohydrates and are also rich in protein and fiber, which will keep you feeling fuller for longer.
There are different types of carbohydrates. You may want to limit: Simple or refined carbohydrates. These include foods made with refined sugars and flour. Think white bread, packaged snacks, cookies, cakes, and other sweets.
Can your brain function well on a diet low in carbohydrates or no carbohydrates?
The effects of carbohydrate deprivation on the brain are not well understood, but research continues.
1 short-term study People who ate a balanced diet were compared with those who ate a low-carbohydrate diet.
Participants took a variety of cognitive tests. The low-carb group performed worse on memory tasks, but reported improved attention and less distraction.
Another small study A study of older adults with cognitive problems found that a high-fat, low-carbohydrate diet may slightly improve brain function and memory.
Further research is needed to determine exactly how eliminating carbohydrates affects the brain.
What is Keto Adaptation and What Are the Benefits?
The keto diet has a variety of names, including: Ketones, which the body can use as an alternative fuel source When glucose is absent, when carbohydrate intake is very low (typically 20 to 50 grams per day), the liver produces ketones from fatty acids. This is called ketogenesis.
When you eat no carbohydrates at all or a very low carbohydrate diet, your body will eventually end up in a state where: Ketosis. In this metabolic state, the body functions as follows: Burn fat for fuel Instead of carbohydrates.
A Element of Keto Adaptation Local adaptationIt’s how your body adapts to using ketone bodies as its primary energy source instead of carbohydrates.
According to research, People on the keto diet can lose more weight than those on a low-fat diet.
But for most people, a diet with little or no carbohydrates is very difficult to maintain. There is no evidence that it is safe to remain in ketosis long-term.“Your body wants to consume carbohydrates, and restricting carbohydrate intake isn’t always sustainable,” says Mercer.
In general, it’s important to listen to your body. If you’re feeling tired, dizzy, or irritable on the keto diet, try adding healthy carbs back into your diet.
Fun fact: Get 2,000 recipes for free. MyFitnessPal App. Get inspired and start tracking your meals today!
What are the potential risks associated with a zero-carb diet?
Mercer says that if you try a no-carb diet, you may experience short-term brain fog and dullness. constipation Other digestive discomforts can also be a problem.
In the long run, zero-carb diets can pose other health risks. Low-carb diets, such as the keto diet, may be associated with the following risks: Doubles the risk of “cardiovascular disease” Examples include chest pain, arterial blockages, heart attacks, and strokes.
These diets also Connected:
- nutritional deficiency
- Kidney and liver problems
- Mood swings
Counting macronutrients (macro) has become a popular way for people to find a better balance of carbs, proteins, and fats. Tracking macros can help you achieve your health and weight loss goals.
What is the best diet for weight loss?
There is no one diet that is right for everyone. The best way is to consult a nutritionist who can create a customized plan for you. Everyone experiences different results based on their individual metabolism, lifestyle, and health. Before starting a new diet, consult your doctor to make sure it is right for you.
conclusion
The human body is incredibly resilient. It is technically possible to survive without carbohydrates, but it is not necessary for weight loss.
A more sustainable lifestyle includes: healthy relationship When it comes to food — that means enjoying all foods in moderation.
You can use a food tracking app like this one to track how many carbs you eat each day. MyFitnessPal. You can easily calculate your macros and eat the right amount of carbs each day to feel good.
Originally published on May 20, 2016; updated on August 1, 2024
