Since proteins and fats are indispensable nutrients , when losing weight it is recommended to create the main deficit from carbohydrates, but it is not necessary to cut them to zero - vegetables, a little fruit and some cereals can be left. You don't need a complete carbohydrate-free, at least 100 grams of "slow" carbohydrates must be left for adequate brain function. Protein can even be added up to 2 grams per kilogram of body weight. There should be a moderate amount of fat - no more than 0.8-1 g / kg of body weight, but you need just "healthy" fats (Omega 3) and a minimum of "harmful" ones.
Improving insulin sensitivity. Since the maximum amount of insulin is excreted specifically for carbohydrates, and since now less of it is excreted, cells respond better to less insulin.
Enhanced lipolysis (fat breakdown). Since we now have a minimum of insulin, and even in small amounts it seriously interferes with it.
Increased production of growth hormone ("elixir of youth", the main fat burning hormone and powerful anabolic). Since it is an insulin antagonist (less insulin - more GH and vice versa).
And there is no need to be afraid of excess protein either, you simply will not be able to eat so much that it could harm you in some even minimal way.
If you do not urgently need to lose 4-5 kg per month, and what will happen next - do not care.
On a low- or no-carbohydrate diet, water goes very well, after 1.5-2 weeks every morning turns into a holiday due to the fact that you weigh 200-400 grams less than yesterday.
On the other hand, it is emotionally difficult without carbohydrates, in a month I am ready to sell my Motherland for 2 tablespoons of sugar.
Unfortunately, the process is exhausting, and the result is temporary. If you want to get results in the long term, look towards a flexible diet https://www.youtube.com/watch?v=ssLOjjVSqdI
You really lose weight quickly, because excessive consumption of carbohydrates is often the cause of excess fat
1.Carbohydrates are the main energy unit for of our body. No energy - shitty mood, in extremes already apathy.
We remove carbohydrates - protein takes their place in the diet. Unless you are a vegetarian, on a low-carb diet, there is a huge amount of animal protein waiting for you. And along with it, an excess of cholesterol (so it is recommended 1-2 meals with animal protein per day). And if everything is really bad, then there are already shrunken kidneys (believe me, they will have a very hard time).
It will not be possible to sit on this diet for a long time, whoever sat on it knows this genuine feeling))
Bottom line :
If you are not a bodybuilder who needs to prepare for a competition, you should not abuse such a diet.
For results, it is enough to replace simple carbohydrates (rolls, sugar, white rice, and so on) for complex carbohydrates (whole grain bread, brown rice, cereals), keep an approximate calculation of calories, creating a small deficit of them and give feasible physical activity. Good luck!
About the pros, let someone more knowledgeable in nutritional science answer, and the minus from your own experience - you go berserk. The mood spoils, everything starts to annoy, more aggression. After about 12 days, this effect occurs.