A chronological explanation of the changes that occur with a low-carb diet! What are the benefits and disadvantages, and what are the tips for success in a short period of time?
Carbohydrate restriction is a diet method that is expected to have effects such as weight loss and the normalization of blood sugar levels. However, there are many people who start carbohydrate restriction but do not feel any results. If you do not see any results, your motivation will decrease and you may not be able to continue with carbohydrate restriction.
In this article, we will explain the changes that occur with carbohydrate restriction in chronological order for those who cannot feel the effects of carbohydrate restriction or who want to know when they will start to see changes. We will also explain the benefits and disadvantages of carbohydrate restriction, as well as tips for achieving results in a short period of time, so please refer to this.
1. What are the advantages and disadvantages of a low-carb diet?
A low-carb diet is a way of eating that, as the name suggests, involves reducing the amount of carbohydrates you consume in a day. By understanding the advantages and disadvantages of a low-carb diet, you can check whether it is a diet that suits you.
Merits
The merits of carbohydrate restriction can be summarized as follows
- You can lose weight in a short period of time
- It's easy to get started
When you restrict carbohydrates, the amount of glycogen, a type of polysaccharide, in your liver and muscles decreases. At the same time, the water that is bound to the glycogen is also lost. For this reason, diets that restrict carbohydrates tend to produce results more quickly than other methods. Seeing the numbers change in front of your eyes will help to motivate you.
In addition, the way to restrict carbohydrates is to simply reduce the amount of carbohydrate-rich foods you eat and replace them with meat, fish, vegetables, etc., so there is no need for troublesome calorie calculations. As long as you stick to your carbohydrate intake, you can eat whatever you like, so you can tackle your diet without stress.
Disadvantages
There are two disadvantages to carbohydrate restriction.
- The risk of rebound increases
- The brain becomes energy deficient
While carbohydrate restriction can produce results in a short period of time, there is a risk of rebound. If the body runs out of energy due to carbohydrate restriction, it will try to suppress basal metabolism in order to reduce the amount of calories it consumes. Therefore, if you give up carbohydrate restriction and return to a normal diet, while the amount of calories you consume will increase, the amount of calories you burn will remain low, so the excess carbohydrates will be stored as fat and you will easily rebound. In order to prevent rebound after carbohydrate restriction, it is a good idea to increase the amount of calories you burn by doing moderate exercise at the same time.
Also, if you start off with a strict carbohydrate restriction, your brain will not receive enough energy, and you may experience symptoms such as a decrease in concentration, irritability, and fatigue. If you are new to carbohydrate restriction, start with a gradual carbohydrate restriction and gradually reduce your carbohydrate intake.
2. [Chronological order] Changes due to carbohydrate restriction
The following table shows the changes and effects after starting a low-carbohydrate diet, in chronological order.
|
Period of low-carbohydrate diet |
Changes in the body and effects |
|
After a few days |
●There is a temporary decrease in body weight |
|
After 3 weeks |
● The body starts to use the fat stored in the body as an energy source |
|
After 2 months |
● The skin starts to improve |
You will see a temporary weight loss in the first few days after starting the carbohydrate restriction. It is said that after three weeks, the fat stored in the body will begin to burn. On the other hand, some people may experience constipation if they lack dietary fiber due to the carbohydrate restriction. After two months, you will start to see changes in your skin, but you will enter a plateau period and no longer see any changes in your weight. Let's take a look at the changes in your body and the detailed effects.
・Changes that occur a few days after starting a low-carbohydrate diet
The two main changes that occur a few days after starting a low-carbohydrate diet are temporary weight loss and a decrease in concentration. Here, we will explain the reasons for the effects and changes that can be seen a few days after starting a low-carbohydrate diet, as well as how to deal with them.
Temporary weight loss
When you start a low-carb diet, you may notice a temporary weight loss after a few days. The reason for this is that by reducing the amount of carbohydrates you consume in your diet, you also reduce the amount of water you take in with your food. In other words, the weight loss is not due to a decrease in the amount of fat in your body, but is caused by a lack of water intake. If you don't drink enough water, your body's metabolism will slow down and you may experience swelling, so we recommend that you make a point of drinking plenty of water, even if you're not eating. If you're restricting carbohydrates for the purpose of losing weight, you should understand the reason for the initial weight loss that you see in the first few days, and then continue to restrict carbohydrates until three weeks have passed and your body starts to burn fat.
Concentration decreases
A few days after starting a low-carb diet, it is easy for your concentration to decrease, making you feel a little dazed. The reason your concentration decreases when you start a low-carb diet is that your brain function decreases as a result of the reduced intake of carbohydrates. When you reduce your carbohydrate intake, the amount of sugar in your blood also decreases. Sugar is one of the main sources of energy for the brain. When the amount of sugar in your body decreases, your brain does not receive enough energy. When your brain lacks energy, you may feel a little dazed or find it difficult to concentrate, even in situations where you need to concentrate.
In particular, if a person who is new to carbohydrate restriction starts with a strict carbohydrate restriction from the beginning, there is a risk that a sudden energy shortage may occur in the body, even if only temporarily. If concentration declines, the risk of making mistakes at work or accidents due to carelessness increases, so it is important to start with a gradual carbohydrate restriction if you are new to carbohydrate restriction.
Changes after 3 weeks of starting a low-carbohydrate diet
After 3 weeks of starting a low-carbohydrate diet, the fat stored in the body begins to burn and is used as an energy source. However, some people may become constipated due to a lack of dietary fiber, so you need to be careful. In the next section, let's check the reasons for each change and how to deal with them.
Fat begins to burn
Three weeks after starting a carbohydrate-restricted diet, the fat stored in the body is burned and used as an energy source. The three main energy sources in the human body are carbohydrates (sugars), proteins and fats. Carbohydrates are broken down by digestive enzymes into glucose, which is transported around the body in the bloodstream to be used as energy by the various organs and tissues. Excess glucose is stored as glycogen, and when energy is lacking, it is reused as glucose.
When carbohydrates are in short supply due to a carbohydrate-restricted diet, proteins (amino acids) and fats (fats) are used as energy sources. When there is a continued shortage of energy in the body, it tries to use the stored fat as energy, so the fat begins to burn.
You may experience constipation
You may experience constipation three weeks after starting a low-carbohydrate diet. This is because when you reduce your carbohydrate intake by limiting carbohydrates, you also reduce your intake of dietary fiber and water. Foods that contain a lot of carbohydrates, such as staple foods and potatoes, also contain a lot of dietary fiber and water.
There are two types of dietary fiber: soluble dietary fiber, which has the property of being easily dissolved in water, and insoluble dietary fiber, which has the property of being difficult to dissolve in water. Soluble dietary fiber is expected to have an effect of suppressing hunger by absorbing water and expanding, thereby increasing the time it stays in the intestines.
On the other hand, insoluble dietary fiber makes stools larger and promotes digestive activity in the intestines. If the amount of insoluble dietary fiber you consume decreases due to carbohydrate restriction, it is easy for stools to become stuck in the intestines and you may become constipated, so please actively consume dietary fiber and water while on a carbohydrate restriction diet.
・Changes after two months of starting a low-carbohydrate diet
After two months of a low-carbohydrate diet, you may notice improvements in your skin and a sense of mental stability, but the weight loss you saw after starting the diet will stop, and you will enter a plateau period where you do not lose as much weight as you would like. The specific reasons for this and how to deal with it are explained in the next section.
Your skin will improve
After two months of limiting carbohydrates, your skin problems will subside and your skin will start to improve. The reason your skin improves is because you avoid the glycation phenomenon. The glycation phenomenon is when excess glucose (a product of the breakdown of carbohydrates) in the body combines with proteins and fats. It is also called the Maillard reaction.
When large amounts of advanced glycation end products (AGEs) are produced by the glycation phenomenon, which causes skin aging, collagen is lost, the skin becomes yellowish and dull, wrinkles and sagging increase, and skin aging progresses. Some people seem to experience positive changes in their skin when they restrict their carbohydrate intake and reduce their carbohydrate intake, which suppresses the glycation phenomenon.
Your mood will become more stable
After two months of carbohydrate restriction, you will not only notice changes in your body, but also positive changes in your mental state. The reason your mood becomes more stable through carbohydrate restriction is that the secretion of hormones becomes more stable. It is said that there is a deep connection between the secretion of hormones and mental stability.
When insulin, which suppresses sudden rises in blood sugar levels, is excessively secreted, there are many cases where blood sugar levels drop too low, causing symptoms such as irritability and a fuzzy head. If blood sugar levels are improved through carbohydrate restriction, the amount of insulin secreted will stabilize, and symptoms such as irritability and a fuzzy head will subside, making it easier to stabilize the mind.
Entering a plateau
If you continue a low-carb diet for more than two months, you will hit a plateau. A plateau is a period when you stop losing weight and your weight starts to fluctuate less, and the rate of weight loss slows down. Plateaus are a common phenomenon when dieting, and once you hit a plateau, your weight loss will come to a sudden halt.
The reason why the plateau phase occurs is because the brain mistakenly believes that there is a lack of energy and tries to store up energy to sustain life. If the brain recognizes that there is no danger to life during the plateau phase, the plateau phase will end. If you enter a plateau phase, recognize that it is a period when you do not see any change in your weight, and continue to restrict carbohydrates.
3. Tips for successfully restricting carbohydrates in a short period of time
Understanding low-carbohydrate ingredients
In order to successfully restrict your carbohydrate intake in a short period of time, it is important to understand which ingredients have low carbohydrate content. You can't tell just by looking at the ingredients whether they have low carbohydrate content or not. In order to avoid choosing ingredients with high carbohydrate content, you should find out how much carbohydrate is contained in each food, and understand which ingredients can be classified as low-carbohydrate. First, you should check the ingredients you use on a regular basis, and find out which ones you can use to restrict your carbohydrate intake. You can easily check which ingredients have low carbohydrate content by using a food composition table or an app that allows you to search for the carbohydrate content of foods.
・Be aware of low-carbohydrate seasonings
When following a low-carbohydrate diet, it is important to be aware not only of the carbohydrates in the ingredients you use, but also of the carbohydrates in the seasonings you use. When following a low-carbohydrate diet, you should avoid foods that are high in carbohydrates, but in many cases, people don't pay attention to the amount of carbohydrates in the seasonings they use.
Seasonings that are sweet, such as sugar and mirin, contain a lot of carbohydrates, and if you use them a lot when cooking, you may end up taking in too much sugar. In particular, Japanese food often uses seasonings such as sugar and mirin, so you should also consider the amount of carbohydrates in the seasonings you use when following a low-carbohydrate diet.
・Consume high-quality protein
In addition to limiting the amount of carbohydrates you eat, you also need to consume good quality protein. If you reduce the amount of carbohydrates you eat, which are a source of energy, you may end up with a lack of energy, so instead of reducing carbohydrates, you should increase your protein intake to make up for the shortfall.
Good quality protein is protein that contains a lot of essential amino acids, which the body cannot synthesize. For example, animal products such as meat, fish and eggs are good sources of protein. However, too much protein can lead to physical problems, so be careful not to overdo it.
・Incorporate moderate exercise
Carbohydrate restriction is a way of eating that reduces the amount of carbohydrates you consume and actively takes in high-quality protein, but it is also important to incorporate a moderate exercise routine into your daily life. The reason why moderate exercise is necessary for carbohydrate restriction is to avoid a decrease in muscle mass due to a lack of energy. If muscle mass decreases, basal metabolism will decrease and there will be a lack of energy to burn the fat stored in the body, making it impossible to effectively lose weight. If you want to succeed in carbohydrate restriction in a short period of time, incorporate moderate exercise to prevent a decrease in muscle mass.
・Make use of low-carbohydrate sweets
If you are snacking while on a low-carbohydrate diet, make use of low-carbohydrate sweets. Low-carbohydrate sweets are gluten-free or made with a reduced amount of carbohydrates. While a low-carbohydrate diet requires you to reduce your carbohydrate intake, forcing yourself to resist snacking can cause stress and rebound. If you replace the snacks you usually eat with low-sugar snacks, you can enjoy them without having to give up snacking, while also keeping your sugar intake down. It's a good idea to search for stores that sell low-sugar or sugar-free snacks.
4. Summary
After a few days of starting a low-carb diet, your body's water content will decrease, causing your weight to temporarily drop. After three weeks, your body will start to burn fat, and your weight will begin to drop in earnest. During the plateau period, your weight will be difficult to change, so don't be impatient and stick to a low-carb diet that you can manage. If you want to succeed in a low-carb diet in a short period of time, we recommend using low-carb sweets.
【Amand Chocolate】
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The keto food brand NATUVIEW offers a wide range of snacks and foods made from carefully selected high-quality ingredients. For example, Amande Chocolat is a low-carb snack made by coating almonds in low-sugar caramel and chocolate, and then sprinkling them with cacao powder. As it is low in sugar, it is recommended as a snack for those on a low-carb diet. We also offer a variety of other products, so please give them a try.
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