Low-carb diets work.
That is pretty much a scientific fact at this point.
At least 23 high quality studies in humans have shown this to be true.
In many cases, a low-carb diet causes 2-3 times more weight loss as the standard low-fat diet that we’re still being told to follow (1, 2).
Low-carb diets also appear to have an outstanding safety profile. No serious side effects have been reported.
Water Weight Drops Rapidly in The Beginning
When people go low-carb, they lose significant amounts of excess water from their bodies. This explains the rapid weight loss seen in the first week or two.
Low Carb Diets Are High in Protein
Low carb diets tend to be much higher in protein than low fat diets. Protein can reduce appetite, boost metabolism and help people hold on to muscle mass despite restricting calories.
Low Carb Diets Have a Metabolic Advantage
Low-carb diets appear to have a metabolic advantage, but most of it is caused by the increased protein intake. In the beginning of a very low carb, ketogenic diet, some calories are wasted when glucose is produced.
Low Carb Diets Are Less Varied, and Lower in “Food Reward”
Low carb diets exclude many foods that are highly rewarding and extremely fattening. These diets also have less food variety, which may lead to reduced calorie intake.
Low Carb Diets Significantly Lower Your Appetite, Leading to Automatic Reduction in Calorie Intake
Low carb diets lead to an automatic reduction in calorie intake, so that people eat fewer calories without having to think about it.
Photo by Nick Harris1