Here are 5 points about the truth of low-carb diets:
- Effective Short-Term Weight Loss: Low-carb diets often lead to quicker initial weight loss than low-fat diets, largely due to rapid water loss.
- Similar Long-Term Results: After a year or more, low-carb diets typically show no significant advantage in total weight loss compared to other diets with the same calorie reduction.
- Metabolic Benefits: They are effective for improving blood sugar control and can be a good tool for managing prediabetes and type 2 diabetes.
- Quality Matters Most: Focusing on the quality of food (unprocessed meats, healthy fats, non-starchy vegetables) is crucial. A diet high in processed foods and saturated fat, even if low-carb, carries health risks.
- Risk of Deficiencies: Very restrictive low-carb diets (like keto) may cause side effects (the “keto flu”) and could lead to *nutrient deficiencies* (like fiber, certain vitamins, and minerals) if not well-planned.
