Home Health & Nutrition Everything You Need to Know About Low-Carb Diets

Everything You Need to Know About Low-Carb Diets

Mariam Youssef - Oct 2021

The most popular question among people who want to lose weight is “what is the most effective diet plan that can help me lose weight?” Even though there are various diet plans that have gained popularity recently, one of the most popular ones is the low-carb diet. However, this specific diet has several categories, so let’s find out more about low-carb diets.

What Are Low-Carb Diets?

If you decide to follow these, you will have to restrict your daily carbohydrate intake in order for your body to utilize more fats for fuel instead of carbohydrates as an energy source. Therefore, this diet is rich in fats and proteins.

Advantages

These diets have fantastic weight loss results. You can actually lose more weight than in low-fat, calorie-restricted diets because they reduce appetite. Low-carb diets can also reduce belly fat settled around your organs. They can also minimize insulin and cholesterol levels, blood sugar levels, and blood pressure.

Disadvantages

In rare cases, low-carb diets can cause nondiabetic ketoacidosis, especially in breastfeeding mothers.

Types of Low-Carb Diets

     1. Paleo Diet

This eating plan encourages you to eat grains and natural food. Your diet should be lean proteins, whole foods, grass-fed meat, fruits, vegetables, eggs, seeds, and nuts. The only sugars that are allowed in this diet are the sugars naturally derived from fruits. It also prohibits the intake of grain-fed meat, dairy, and processed food. Some Paleo diet versions allow dairy intake such as cheese and butter, and tubers like sweet potatoes.

      

paleo diet

     2. Atkins Diet

In this diet, you’re expected to shed a good amount of excess weight by consuming fats and protein in any amounts and avoiding carbohydrates. It basically focuses on controlling insulin levels in the body, as large amounts of refined carbs can increase insulin levels. When insulin levels rise, they force the body to conserve energy from consumed food. In the first two weeks of this diet, your daily intake of carbohydrates should not exceed 20 grams. Then, you can slowly incorporate healthy carbs into your diet as you approach the weight you desire.

atkhins diet

     3. Dukan Diet

This high-protein, low-carb diet is split into four phases: two weight loss phases and two maintenance phases. Every phase has a particular plan and different time-frames according to the number of kilos you want to lose. The two weight loss phases include high-protein meals consumption; you must also include oat bran. The other two maintenance phases include non-starchy vegetables and some fats and carbohydrates. Later on, you can consume less protein to maintain your ideal weight.

dukan diet

    4. Ketogenic Diet

Ketogenic, or Keto for short, is a diet plan that reduces carb intake and increases the consumption of healthy fats, such as avocadoes, nuts, coconuts, seeds, oily fish, and olive oil to allow the body to burn fat instead of carbohydrates. It is one of the most popular diets in the world. The traditional ketogenic diet allows 70-75% fat, 10% protein, and 5% carbs, while another type of Keto diet recommends 50% fats, 30% protein, and 20% carbs.

keto diet

 

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