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There are a lot of potential benefits to reduced-carbohydrate diets. Some of them have been intensely studied, while others have been commonly reported among people who have reduced the carbohydrate in their diets. Not everyone will gain all these benefits, of course. People who are more sensitive to carbohydrates are probably more likely to receive more benefit.
Scientifically Demonstrated Although I have linked to only one study for each of these claims, there are many studies, often going back decades, that show similar results. This is why I feel safe in saying these results have been demonstrated. However, note that in many of these studies, people were not screened for factors such as insulin resistance. If the group most likely to benefit is studied, rather than a random sample, the results could be stronger. Commonly ReportedThese are some of the most commonly reported benefits in low carb forums, support groups, and informal surveys. (Some have preliminary scientific evidence, but more subjective improvements are harder to study.) The first two are by far the most commonly reported, and these benefits usually happen by the end of the first week, although sometimes it takes another week or two. Results are obviously going to be variable between individuals.
- Increased energy
- Cravings for sweets gone or much less
- Better mental concentration; no “brain fog�?
- Improved mood; emotions more even
- ”Compulsive�?or “emotional�?eating gone
- Improved dental hygiene (less dental plaque; improved gum health)
Sometimes ReportedThese are more variable, partly dependent upon the symptoms the person was having in the first place. Again, a low carb diet can in no way be considered a cure for these conditions, and this is not a scientific survey. Also, rest assured I am not listing every benefit I have ever heard of - these have been mentioned enough to make me think that there is validity to them for some people. - Improvement in joint or muscle pain
- Fewer headaches
- PMS improved
- Gastrointestinal symptoms, such as heartburn, improved
- Improvement in skin appearance
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Celery with tuna salad Hard boiled eggs Deviled eggs Dill pickles and cheddar cheese (no kidding, it’s a great combo) 1/4 cup berries with 1/3 cup cottage cheese Nuts (keep raw ones in the freezer if you think you’ll overeat them) Sunflower seeds (get them in the shell so it will take longer to eat them) Other seeds (How to Toast Pumpkin or Squash Seeds) Low-Carb Trail Mix Jerky (beef or turkey -- try to find low-sugar varieties) Low-carb shakes Cheese sticks, such as string cheese Sugar-free Jello, alone or with cottage cheese and a sprinkling of nuts Make sugar-free lime Jello with part coconut milk - for a large package, dissolve the powder in a cup of boiling water, add a can of coconut milk, and then add the rest of the water. Stir well. Cheese with a few apple slices 4-ounce plain or sugar-free yogurt with berries and flax seed meal Smoked salmon and cream cheese on cucumber slices Lettuce Roll-ups �?roll luncheon meat, egg salad, tuna or other filling and veggies in lettuce leaves Lunch Meat Roll-ups �?roll cheese or veggies in lunch meat (read the labels for carbs on the lunch meat) Spread bean dip, spinach dip, or other low-carb dip or spread on the lunch meat or lettuce and then roll it up Raw veggies and spinach dip, or other low-carb dip Pork rinds, with or without dip Ricotta cheese with fruit and/or nuts and/or flax seed meal Mushrooms with cheese spread inside (or other spreads or dips) Low-carb snack bars (watch out for sugar alcohols, especially maltitol) Product Review: Atkins Advantage Bars Pepperoni Chips - Microwave pepperoni slices until crisp -- great with cheeses and dips Garlic Parmesan Flax Seed Crackers Parmesan Crisps -- Good when you want a crunchy snack. Peanut Butter Protein Balls More Snack Recipes
Related Low-Carb Resources: Top Ten Ready-Made Low-Carb Foods at the Grocery Store Top 10 Low-Carb Snacks from the Convenience Store The Best Portable Low-Carb Snack
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