Long-term effects of low-carb diets

We have witnessed that people follow ultra low carb high fat diets to lose weight. The long-term safety of a diet very low in carbohydrates but high in saturated fat is still uncertain, and the potential effects on a person’s health are not known.
Follow-up studies are needed over years to determine the safety of very low-carb diets.

Let’s discuss the Possible long-term effects of very low carb diets which may include

1. Weight gain – when a normal diet is resumed, some muscle tissue is rebuilt, water is restored and weight quickly returns

2. Bowel problems – restricted intake of antioxidants and fibre from fruits and vegetables can increase a person’s risk of constipation

3. Dieting problems – such as the ‘yoyo’ effect where people lose and regain weight many times over a long period of time, rather than sustaining weight loss. Currently, there is not enough evidence to support the adoption of very low carb diets for long term weight loss.

4. High cholesterol, abdominal obesity and obesity-related disorders – diets that are high in protein and fats are associated with a number of conditions, including heart disease, diabetes and cancer. This can occur if the diet is very high in fat, particularly from high-fat meats such as salami, sausages and bacon.

5. Kidney problems – can occur in people with impaired kidney function or diabetes.

6. Osteoporosis and related conditions – are due to loss of calcium from the bones.

***Weight loss needs a healthy approach***

A healthy diet high in fruits and vegetables, wholegrains, legumes and low-fat dairy products, and moderate in fat and kilojoules that is balanced with daily physical activity, is the best way to lose weight and keep it off.

Vegetarians and people who consume predominantly plant-based diets are generally slimmer and have much lower rates of obesity, heart disease and cancer, compared to people who eat meat-based diets.
This supports current thinking that diets high in unrefined carbohydrates help to prevent overweight and obesity.

Ultimately, to avoid weight gain, following things should be taken care of:

#energy intake should not be more than energy output over a period of time.
# Avoiding large portion sizes and limiting intake of saturated fats and added sugars will help keep energy intake in check.
#Regular exercise is also critical for long-term weight loss success.

@Selecting carbohydrates, proteins and fats carefully@

If you do choose to follow a low-carbohydrate diet, do not avoid carbohydrates completely – you need some in your diet for fuel and to metabolise fat.
Choose carbohydrate-rich foods that are unrefined or unprocessed, including wholegrains and fruit, rather than the more refined and energy-dense forms such as cakes, sweets and soft drinks.

Have a variety of vegetables daily.

Select a variety of protein-rich foods that are also low in saturated fat, for example:

lean cuts of red meat

fish (including fatty fish)

lean chicken and pork.

You could also select protein-rich foods that are plant based, for example:


legumes such as beans and pulses

soy products, including tofu.

Choose fats from plant sources (such as olives, olive oil, canola oil, peanuts, peanut oil, soy or soy oil) rather than from animal sources (butter or meat fat).

Please remember, it’s not the low carb diet which will make you lose weight, it’s the right carb diet which helps so 😊🙏

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