Why is the bread and water diet effective for losing weight?
One of the best ways to lose weight is by reducing the amount of carbohydrates in the diet. It is that this choice leads to reduce appetite and causes an automatic weight loss without the need to count calories or control portions. This means that you can eat it to the satiety, feel satisfied and, even so, lose weight.
Why should you choose a low-carbohydrate diet?
During the last decades, health authorities have recommended diets restricted in calories and low in fat.
The problem is that this diet does not work. Even when people manage to maintain it, they do not see good results (1, 2).
And an alternative that has been available for many years is the low carbohydrate diet, which restricts the consumption of foods such as sugars and starches (bread and pasta, for example) and replaces them with protein and fats.
Studies have shown that these low carbohydrate diets reduce appetite and push lower calorie intake. You lose weight with very little effort, as long as you always keep low carbohydrate intake.
In studies where low-carbohydrate diets are compared to low-fat diets, the researchers needed to actively reduce calories in groups that consumed little fat to make the results comparable. Even so, the group that ate a few carbohydrates had better results.
Low-carbohydrate diets also have benefits that go beyond weight loss. Lower blood sugar, blood pressure and triglycerides. They raise HDL (“good”) cholesterol and improve LDL (“bad”) patterns. Thus, the status of effectiveness of low-carbohydrate diets are, at this point, a scientific fact. In summary: There are many studies that show that diets low in carbohydrates are more effective and healthy than those low in fats that are still recommended throughout the world.
How to determine the need for carbohydrates
There is no exact definition of what constitutes a diet low in carbohydrates. What is “low” for some people may not be for others.
The optimal consumption of carbohydrates for an individual depending on age, sex, body composition, activity levels, personal preferences, food culture and metabolic health.
Physically active people who have more muscle mass can tolerate more carbohydrates than sedentary individuals. This applies particularly to those who perform high-intensity aerobic exercises, such as speeding or lifting weights.
Metabolic health is also a very important factor. In people with
metabolic syndrome who develop obesity or type 2 diabetes, the rules
Individuals who fall into this category can not tolerate the same amount of carbohydrates as healthy people. Many scientists even refer to these problems as “carbohydrate intolerance”. In summary: The optimal range of carbohydrates varies between individuals depending on activity levels, metabolic health and several other factors.
Guides that work 90% of the time
If you simply eliminate the sources of less healthy carbohydrates from your diet, wheat and added sugars, you are already on a good path to wellness.
However, to enjoy all the metabolic benefits of a low carb diet, it will be necessary to also restrict other sources.
Even without specific scientific studies that explain exactly how to adjust carbohydrate intake to individual needs, these instructions can be very effective:
- 100-150 grams per day. This intake of carbohydrates can be considered as “moderate”. It is very appropriate for thin, active people, who only seek to maintain weight and good health. It is possible to lose weight by consuming this amount, but it may require counting calories and controlling portions. Carbohydrates that can be consumed: All imaginable vegetables. Several servings of fruit a day. Something (not too much) of healthy starches like potatoes, sweet potatoes and cereals like rice and oats.
- 50-100 grams per day. This range is ideal for losing weight effortlessly while allowing some carbohydrates in the diet. It also serves for people sensitive to carbohydrates. Carbohydrates that can be consumed: Many vegetables. Maybe two to three servings of fruit a day. Minimum amount of carbohydrates rich in starch.
- 20-50 grams a day: This is when the metabolic benefits really start to make themselves felt. This is the perfect range for those who need to lose weight fast, have metabolism problems, obesity or diabetes. When you consume less than 50 grams a day, the body goes into ketosis, providing energy to the brain through ketone bodies. This usually kills the appetite and makes you lose weight automatically. Carbohydrates that can be consumed: Many vegetables low in carbohydrates. Some berries, perhaps with whipped cream. Avocados, nuts and seeds.
A diet low in carbohydrates never completely eliminates them. There is room for vegetables low in carbohydrates.
It is important to experiment. We are all unique individuals and what works for one person may not work for another. It is important to experiment with oneself and find out what is good for us.
If you have a medical condition, you have to talk to a doctor before making any changes because this diet can drastically reduce the need for some medications. In summary: For physically active people who want to maintain their weight, a range of 100-150 grams per day is optimal. For people with metabolic problems, going below 50 grams per day is a good idea.
Good carbohydrates, bad carbohydrates
A diet low in carbohydrates is not just about losing weight. It is also supposed to improve health. For this reason, it should be based on real, unprocessed foods.
Low-carbohydrate junk foods are a bad choice. If you are looking for better health, it is better to choose meats, fish, eggs, vegetables, nuts, healthy fats and whole milk products.
It is also good to incorporate sources of carbohydrates that include fiber. If moderate carbohydrate intake is preferred, sources of unrefined starches should be chosen, such as potatoes, sweet potatoes, oats, rice and other gluten-free cereals.
The sugar added and wheat are always bad choices and should be avoided except on special occasions.