Benefits and Features of Low-Carbohydrate Diets for Health and Weight Loss

Low-carbohydrate diets are becoming an increasingly popular method for weight loss and improving health. Research in recent years has confirmed that such diets, including keto diets, not only help to lose weight quickly but also positively affect metabolism, blood sugar and cholesterol levels, as well as the overall condition of the cardiovascular system.

Main Benefits of Low-Carbohydrate Diets

• Effective weight loss. Following a low-carbohydrate diet for 1.5–2 months can result in a loss of 3 to 8 kg, due to reduced appetite and increased satiety from proteins and fats.
• Blood sugar control. Limiting carbohydrates reduces sharp spikes in glucose, which lowers the risk of diabetes and improves conditions in insulin resistance.
• Improvement in lipid metabolism indicators. Low-carbohydrate diets help reduce triglycerides and sometimes increase levels of 'good' cholesterol (HDL), aiding in normalizing heart health.
• Prolonged feeling of fullness. Due to the high content of protein and fats, hunger is reduced, which helps control overeating.
• Support for certain medical conditions. Keto diets are used to reduce the frequency of seizures in children with medication-resistant epilepsy.

Recommendations and Limitations

Despite the benefits, it is important to maintain a balanced diet and consider individual body needs. The WHO recommends that healthy adults obtain approximately 55–75% of their energy from carbohydrates, 10–15% from proteins, and 15–30% from fats.

Low-carbohydrate diets may lead to effects such as initial 'keto flu' and the risk of deficiency in certain micronutrients. Therefore, the diet should be started under the supervision of specialists, especially in the presence of chronic diseases.

Modern Research

Recent data proves that well-structured low-carbohydrate diets provide sufficient amounts of fiber, vitamins, and minerals, and can also contribute to reducing biological age at the cellular level. Such nutrition improves quality of life and health when following the rules.