{"id":606,"date":"2021-02-11T17:58:42","date_gmt":"2021-02-11T17:58:42","guid":{"rendered":"https:\/\/codetofreedom.com\/?p=606"},"modified":"2021-02-11T17:58:45","modified_gmt":"2021-02-11T17:58:45","slug":"10-gezondheidsvoordelen-van-koolhydraatarm-dieet","status":"publish","type":"post","link":"https:\/\/codetofreedom.com\/en\/10-health-benefits-of-low-carbohydrate-diet\/","title":{"rendered":"Trying a low-carb diet? These are the 10 health benefits!"},"content":{"rendered":"

A low-carbohydrate diet has been controversial for decades. Consider, for example, the South Palm beach diet and the Dr. Atkins diet. A low-carbohydrate diet or 'low-carbohydrate high-fat diet' is a diet with which you get a relatively large amount of energy from proteins and fat and little energy from carbohydrates. A low-carbohydrate diet provides 50 to a maximum of 130 grams of carbohydrates per day. We speak of a ketogenic diet if you take a maximum of 50 grams of carbohydrates per day, which is extremely low.<\/p>\n\n\n\n

Some people claim that these diets increase cholesterol and cause heart disease due to their high fat content.<\/p>\n\n\n\n

However, in most scientific studies, low-carbohydrate diets prove their value as healthy and beneficial.<\/p>\n\n\n\n

Here are 10 proven health benefits of a low-carb or ketogenic diet. <\/p>\n\n\n\n

A low-carbohydrate diet reduces appetite<\/h2>\n\n\n\n


Hunger is usually the worst side effect of a diet. It's one of the main reasons many people feel miserable and end up giving up.<\/p>\n\n\n\n

However, eating low carbohydrates automatically leads to a reduction in appetite.<\/p>\n\n\n\n

Studies consistently show that when people avoid carbohydrates and eat more proteins and fats, they end up taking in far fewer calories.<\/p>\n\n\n\n

<\/p>\n\n\n\n

\"A
A low-carbohydrate diet leads to more weight loss<\/a><\/figcaption><\/figure>\n\n\n\n

A low-carbohydrate diet will initially lead to more weight loss<\/h2>\n\n\n\n

Avoiding carbohydrates is one of the simplest and most effective ways to lose weight.<\/p>\n\n\n\n

Studies show that people on a low-carbohydrate diet lose more and faster weight than those on a low-fat diet, even if the latter actively restrict calories.<\/p>\n\n\n\n

This is because a low-carb diet will remove excess water from your body, lower insulin levels and lead to rapid weight loss in the first two weeks.<\/p>\n\n\n\n

In onderzoeken waarin koolhydraatarme en vetarme di\u00ebten werden vergeleken, verliezen mensen die hun koolhydraten beperken soms 2-3 keer zoveel gewicht – zonder honger te hebben.<\/p>\n\n\n\n

A study in obese adults found a low-carbohydrate diet to be particularly effective for up to six months, compared to a conventional weight loss diet. After that, the difference in weight loss between diets was nil. <\/p>\n\n\n\n

In a one-year study of 609 overweight adults who followed a low-fat or low-carbohydrate diet, both groups lost similar amounts of weight.<\/p>\n\n\n\n

A larger part of the fat loss comes from your abdominal cavity
<\/h2>\n\n\n\n

Not all fat in your body is the same.<\/p>\n\n\n\n

Where the fat is stored determines how it affects your health and the risk of disease.<\/p>\n\n\n\n

The two main types are subcutaneous fat, which is located under your skin, and visceral fat, which accumulates in your abdominal cavity and is typical of most overweight men.<\/p>\n\n\n\n

Visceraal vet heeft de neiging zich rond de organen te nestelen. Overtollig visceraal vet wordt in verband gebracht met ontstekingen en insulineresistentie – en kan de metabolische disfunctie veroorzaken die tegenwoordig in het Westen zo vaak voorkomt.<\/p>\n\n\n\n

Low-carbohydrate diets are very effective in reducing this harmful belly fat. In fact, a higher proportion of obese people who lose fat on low-carb diets seem to come from the abdominal cavity.<\/p>\n\n\n\n

Over time, this should lead to a drastically reduced risk of heart disease and type 2 diabetes.<\/p>\n\n\n\n

Triglycerides tend to drop dramatically
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Triglycerides are fat molecules that circulate in your bloodstream.<\/p>\n\n\n\n

Het is bekend dat hoge nuchtere triglyceriden – niveaus in het bloed na een nacht fasting <\/a>– een sterke risicofactor voor hartziekten zijn.<\/p>\n\n\n\n

Een van de belangrijkste oorzaken van verhoogde triglyceriden bij zittende mensen is de consumptie van koolhydraten – vooral de eenvoudige suikerfructose.<\/p>\n\n\n\n

When people avoid carbohydrates, they tend to experience a very dramatic reduction in blood triglycerides.<\/p>\n\n\n\n

On the other hand, low-fat diets often cause triglycerides to increase.<\/p>\n\n\n\n

Increased levels of 'good' HDL cholesterol
<\/h2>\n\n\n\n

Lipoprote\u00efne met hoge dichtheid (HDL) wordt vaak het ‘goede’ cholesterol genoemd.<\/p>\n\n\n\n

Hoe hoger jouw HDL-niveau in vergelijking met ‘slecht’ LDL, hoe lager het risico op hartaandoeningen.<\/p>\n\n\n\n

Een van de beste manieren om ‘goede’ HDL-waarden te verhogen, is door vet te eten – en een koolhydraatarm dieet bevat veel vet.<\/p>\n\n\n\n

Therefore, it is not surprising that HDL levels increase dramatically on healthy, low-carbohydrate diets, while they tend to increase only moderately or even decrease on low-fat diets.<\/p>\n\n\n\n

Decreased blood sugar and insulin levels
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Low-carbohydrate diets can also be particularly helpful for people with diabetes and insulin resistance, which affects millions of people worldwide.<\/p>\n\n\n\n

Studies show that reducing carbohydrates drastically lowers blood sugar as well as insulin levels.<\/p>\n\n\n\n

Some people with diabetes who are starting a low-carbohydrate diet may need to lower their insulin dosage by 50% almost immediately.<\/p>\n\n\n\n

In one study in people with type 2 diabetes, 95% had reduced or eliminated their glucose-lowering medications within six months.<\/p>\n\n\n\n

If you are on blood sugar medication, talk to your doctor before changing your carbohydrate intake, as your dosage may need to be adjusted to avoid hypoglycaemia.<\/p>\n\n\n\n

May lower blood pressure
<\/h2>\n\n\n\n

Elevated blood pressure or hypertension is a major risk factor for many diseases, including heart disease, stroke and kidney failure.<\/p>\n\n\n\n

Low-carbohydrate diets are an effective way to lower blood pressure, which should reduce the risk of these diseases and help you live longer.<\/p>\n\n\n\n

Effective against metabolic syndrome<\/h2>\n\n\n\n

Metabolic syndrome is a condition strongly linked to your risk of diabetes and heart disease.<\/p>\n\n\n\n

Metabolic syndrome is basically a collection of symptoms, including:<\/p>\n\n\n\n