Is a low-carb diet right for you?
A low-carbohydrate eating pattern (hereinafter referred to as a low-carb diet), as the name suggests, limits daily carbohydrate food intake and reduces the body’s main source of energy (glucose), so that the body can burn fat to a greater extent and achieve the purpose of weight management.
Different low-carb diets have different restrictions on carbohydrate intake. The milder intake ratio reduces the normal recommended carbohydrate intake of 55 to 60% to 20 to 35%. The more extreme ketogenic diet (ketogenic diet) diet) and even reduce the intake to 5 to 10%.
In terms of weight management, the results of a 2022 systematic review pointed out that there was almost no difference in weight loss between participants who implemented a low-carb diet long-term (more than 12 months) and participants who performed a generally healthy eating pattern, and showed that low-carb diets Part of the initial weight loss among participants on the carb diet is a loss of body water. At the same time, a study published in the academic journal “Nutrients” in 2021 showed that most participants were unable to comply with the low-carb diet for a long time. After the persistence weakened, the weight or other health index effects after one year were similar to other diets.
However, if you have type 2 diabetes, the British Dietitians Association (BDA) does point out that reducing carbohydrate intake can be effective in the short term to control weight and improve blood sugar control and cardiovascular disease risk in people with type 2 diabetes. However, the BDA emphasizes that there is currently insufficient evidence to determine the long-term effects of this diet on blood sugar control and its impact on heart health.
Importantly, improperly reducing carbohydrate intake may limit the sources of various nutrients. Some people may even experience symptoms such as constipation, headache, fatigue and hair loss. Therefore, before considering implementing a different dietary pattern, you should first evaluate your physical condition and seek professional advice.
The author is Liu Yantong, executive committee member of the Hong Kong Nutrition Society and nutritionist
2024-04-09 20:29:51
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