Tim Noakes is one of the highest ranked sports scientists in the world.
A low-carb diet is an effective way to manage weight and promote weight loss.
By reducing carbohydrate intake and increasing saturated fat and protein consumption, the body shifts into a state of ketosis. In this metabolic state, the body relies on fat stores for energy instead of glucose derived from carbohydrates, resulting in a more efficient fat-burning process, aiding in weight loss and reducing the risk of obesity (which rocketed in the 80s).
Low-carb diets improve blood sugar control and insulin sensitivity.
By limiting carbohydrate intake, blood sugar levels stabilise, and the body requires less insulin to process glucose, which is particularly beneficial for those with type-2 diabetes or insulin resistance.
Contrary to the conventional belief that saturated fat raises cholesterol levels, low-carb diets result in increased levels of high-density lipoprotein (HDL) cholesterol (the “good” cholesterol).
Additionally, low-carb diets reduce levels of triglycerides (a type of fat associated with increased cardiovascular risk).
Best of all, eating more protein and fat (and fewer carbs) reduces cravings and promotes satiety. When carbohydrates are limited, the fluctuations in blood sugar levels (that can lead to hunger and cravings) are minimised.
A general rule of thumb is to:
- consume animal proteins such as meat, fish, and eggs, as well as above-ground vegetables and natural fats like butter, and
- avoid sugary and starchy foods, including bread, pasta, rice, beans, and potatoes.
Eat when you experience hunger and cease eating when you feel satiated. The approach can be this straightforward. There is no requirement to meticulously count calories or measure food portions.
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