Why Do Low Carb Diets Work For Weight Loss? Here are 4 reasons!

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So why do low carb diets work? The way I
often hear it explained is basically, if you cut the carbs out of your diet then
your body has to go looking elsewhere for its energy source and it goes to
look for your stored body fat… and that means that you lose weight.
But actually, I think it goes a little bit more in-depth than that and that's what I'm gonna
cover in this video. So let's get started! Hey Carb Dodgers, my name is Dr. Dan Maggs.
I make videos all about how to sustainably lose weight for the longer
term and that's all about low carb diets, ketogenic diets, intermittent fasting,
exercise stuff like that. I make new videos every Tuesday so if that kind of
stuff is of interest to you then why not subscribe to my channel. Just hit the
subscribe button and hit a notification bell if you want to get notified
whenever I upload a new video. So this week, we're talking about why do low carb
diets work and they do work I think we've got an overwhelming body of
evidence to suggest that they do now.

Currently, compared to low-fat diets low
carb diets are winning 33 to nil in terms of statistically significant
weight loss in randomized controlled trial studies. Those are the gold
standard of studies. So why is that? Well, first of all, it's because
the conventional approach is simply flawed. The conventional approach that you'll no
doubt be familiar with is the calories in calories out approach. Basically,
you're consuming too many calories and not burning enough calories. So, you gain
weight and of course the solution to that is to simply eat less, move more,
create a calorie deficit and in the longer term you're going to find that
your problems are solved.

Except it doesn't really work, does it?
Because most people have real trouble sticking to a weight loss program. Most people who do
stick to a weight loss program lose minimal weight even if they do start to
lose some weight then they're probably going to put it back on within a year or
two years. And the reasons are because our body fights back when were
calorie-restricted. Our bodies aren't stupid. We get more hungry and we reduce our metabolic rate So, you start to actually feel tired and you start to
feel really really hungry. It's no wonder that people fall off their diets really
quite quickly, but I believe these issues are properly addressed by the low-carb
approach because the low-carb approach deals with things on a hormonal level
rather than just basically thinking with just large energy stores…

And I always
encourage people to go back to basic biology and really think about what the
human body is and really what the human body is is it a series of tissues and
organs and the way those tissues and organs communicate with each other is
either via the nervous system or via hormones. And it's hormones that we're
going to focus on in this video because that's what is really really important
in terms of why low-carb diets work so #1 Low carb diets reduce insulin
levels. Now it has an impact on a number of different hormones but insulin is
really really important because it is our body's fat storage hormone and what
I mean by that is it actually is the signal to take glucose from our
bloodstream put it into our cells into our fat cells where it is turned into
our stored body fat and insulin is produced by the pancreas in response to
elevated blood glucose levels which shuttle that glucose from the
bloodstream into the fat cells where it is stored.

So elevated insulin levels
equal fat storage and low carb diets address this because low carb diets
reduce insulin production. It's the carbohydrates particularly the
glucose that signals to the pancreas to produce more insulin if you take away
the carbs the insulin production is lower and those lower levels of insulin
allow our bodies to access that stored fat rather than just
storing more of it and this results in weight loss in two phases in the first
few days you're gonna lose mainly just water weight and I'll explain why there
isn't a second but after a few days you're gonna start to be able to access
those fat stores and actually use up that body fat for energy to supply your
body and you will lose body fat so very quickly the reason we lose water weight
in the first few days is because insulin also has an effect on the kidneys
causing them to retain fluid lower levels of insulin mean that the kidneys
can lose fluid that's one of the reasons why our blood pressure can go a bit
lower when we're on a low-carb diet, which is generally thought of as a good

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The second reason is because our bodies store carbohydrate for the short
term in the form of glycogen. Now glycogen is stored in the liver and in
the muscles and along with glycogen is stored water so you start to burn
through those glycogen stores and after a few days you will have burn through
them but you'll also have lost the water that was stored along with them and the
low-carb diet is particularly important for people who are suffering with
something called insulin resistance. So insulin resistance is where the body is
actually resisting the effects of insulin so it takes more insulin to have
the same effect on the cell which is to move blood glucose from outside in the
blood into the cell itself and many of us who struggle with obesity have also
got insulin resistance. The two really go hand-in-hand and that means we've got a
lot higher insulin levels a lot of the time and therefore are turning off our
ability to break down fat. The second reason that low carb diets are so
effective is because of reduced appetite Now, appetite again is under hormonal

There's lots of hormones that are involved in appetite but hormones
like leptin and ghrelin. Now I don't want to go too much into those hormones here
but the sense of fullness that you get on a low carb diet is very very
different from the sense of fullness you get on a
high carb diet the high carb diet is very much about the bulk of food that
you eat so you're full because you really can't eat anymore and the stretch
receptors in your stomach that are telling you that you're full whereas on
a low carbohydrate diet you feel a lot more full because you are nutritionally
satisfied particularly proteins and fats are very filling on their own
whereas carbohydrates like I say are really due to the bulk of the size of
the food and it's very common for people who are suffering with obesity to tell
me that they are hungry all the time I remember back when I was struggling with
my weight that I couldn't fill myself up at breakfast not for very long anyway
but no matter what size a bowl of cereal I'd have in the morning I had some
pretty big balls of cereal I couldn't really fill myself up until gone 11
o'clock in the morning when I'd have a dip a dip in energy and I just need to
eat something in order to keep me going until lunch and it would be the same
thing in the afternoon as well despite however big a lunch I'd had I'd
have a dip in the afternoon that I'd need to go and grab something usually a
sweet treat so I could function until the evening when I would have my evening
meal so this is very very common people tell me that whatever I eat I seem to be
hungry fairly soon afterwards and guys if that's something that resonates with
you then please let me know in the comments down below this video I'd love
to hear from you on that and the reduced hunger that many people feel on a
low-carb diet is a gateway into intermittent fasting which as you may be
aware is an excellent way to lose weight many people simply don't feel hungry in
the mornings when they've been on a low-carb diet for a few days or a few
weeks and and if you start tuning in to your hunger then you don't really want
to eat until around about lunch time which means you naturally fall into a
pattern of what we call 16/8 intermittent fasting which is when you really only
eat within an eight-hour window you may eat a larger lunch and a larger dinner
maybe 7 o'clock in the evening and that means you are actually
fasting for a total of 16 hours overnight.

An intermittent fasting is
great because throughout a fasting period your insulin levels are gonna be
low and you're gonna be releasing your bodies to stored fat for energy and The third reason that low carb diets are so effective is because they appear to give
us a metabolic advantage there was a fantastic study done in 2018 that I will
again I'll link that down below this video and what they did was they put
several groups of people on two different diets in terms of carbohydrate
content and looked at the metabolic advantage of each of the diets and what
I said what metabolic advantage is that the low-carb diet group actually burned
200 calories a day more than a high carb group so yeah a pretty significant
metabolic advantage simply by being on a low-carb diet
it'll be burning about 200 calories a day more than somebody who's on a high
carb diet and the final reason low carb diets are so effective and we're
starting to see more and more evidence that points towards this is that low
carbohydrate diets help with food addiction now I don't want to go into
why sugar and carbohydrates are obviously so addictive at this point in
this video but I've often hear people saying I can never go without pasta I
can never go i that bread I could never go without rice or I could never go
without cake and on a certain level that's addiction compare that to I could
never go without alcohol or I could never go without cigarettes well you'd
easily say that that was addiction wouldn't you and it seems that less food
addiction equals less consumption of these bad foods which are obviously high
in energy therefore improve weight loss so that's it really I think it all comes
back to hormones at the end of the day and I think understanding that our
bodies are not just an energy store which needs
be calorie restricted but a series of interconnected tissues which communicate
via hormones and if we actually work with our body's hormones then we're
going to be on to a winner and that's really the basis of why low carbohydrate
diets work Ok, that's it for today's video.

Thank you for watching if
you've enjoyed this video please let me know by giving it a thumbs up and why
not leave me a comment to let me know what you thought so that is about it
from me for today thank you ever so much for watching I really really appreciate
it if you've enjoyed this video please give me a thumbs up hit the like button
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you next Tuesday

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