The Most Popular Names Of Low Carb Diets:
A high-protein, high-fat, low-carbohydrate weight-loss diet, established by Dr. Robert C. Atkins that allows for unrestricted amounts of meat, cheese and eggs while severely restricting carbohydrates, including sugar, bread, pasta, milk, fruits and vegetables.
A low carbohydrate diet is generally used for losing weight in obese people. Some low carbohydrate diets are considered to have health benefits that are beyond weight loss, such as reduction in risk factors that are associated with type 2 diabetes mellitus and metabolic syndrome.
Why one should follow low carbohydrate diet?:
One might choose to follow a low carbohydrate diet because any of the following reasons:
- He / she wants a dietary program that restricts certain carbohydrates to help lose weight. As low carbohydrate diets may improve high-density lipoprotein (HDL) cholesterol and triglyceride values slightly more than do moderate carb diets. Hence, making a person healthier.
- Also, Atkins are a game changer if a person wants to change his / her overall eating habits
- Or on top if a person enjoys all the types and amounts of foods that lie under the category of low carbohydrates diets.
- SOURCES OF CARBOHYDRATES:
Some very common sources of naturally occurring carbohydrates include following:
- Legumes (beans, lentils, peas)
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates.
It helps in blood sugar stabilization, triggers body fat burning and improves brain health.
By severely limiting carbs to 50 grams or less, this diet forces body to burn fat for energy, a process known as ketosis. Unlike the Atkins and Dukan diets, the keto plan doesn’t work in phases.
3. Paleo, Paleolithic, Neanderthal, caveman:
Paleolithic diet is a modern fad diets requiring the sole or predominant consumption of foods presumed to have been the only foods available to or consumed by humans during the Paleolithic era.
- Eat:Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.
- Avoid:Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and Trans fats.
As compared to Atkins, there is some overlap between the foods to include (meat, vegetables, and fats) and the foods to avoid (grains), but in the end Atkins is a diet for weight loss, while Paleo is a diet for health.
4. Glycemic index:
A figure representing the relative ability of a carbohydrate food to increase the level of glucose in the blood, is called glycemic index.
A value of 100 represents the standard, which is an equivalent amount of pure glucose.
Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolized and cause a lower and slower rise in blood glucose and, therefore usually, insulin levels.
5. High fat, low carb:
Again, it means consuming a diet that has higher percentage of fats and lower percentage of carbohydrates. So how does it actually work? When you avoid sugar and starches, your blood sugar stabilizes and the levels of the fat storing hormone insulin drops. This increases fat burning and makes you feel more satiated, reducing food intake and causing weight loss. Studies prove that a low-carb diet makes it easier both to lose weight and to control your blood sugar.
6. Dukan diet:
The Dukan Diet is a protein-based nutritional approach designed by Pierre Dukan, a French nutritionist and dietitian. This diet proposes a healthy eating plan based on how primitive hunter-gatherers used to eat. It includes 100 foods, of which 72 are sourced from animals and 28 come from plants. The person can eat as much as they like, as long as they only eat those 100 foods. The diet has caused some controversy, and its benefits are not confirmed by research.
It helps in losing weight as it is low in calories, it makes a person feel full in small amount of food eaten and also, being a high in protein diet, it takes more energy to be digested.
As compared to Atkins, carbohydrates along with fats, intake of both of them is restricted that puts the body induces a starvation-like state, which forces the body to use fat stores for energy.
7. Ideal protein diet:
Ideal Protein is a four-phase carbohydrate-restricted weight loss plan composed of premade meals, lean protein, vegetables, and water. It is designed to target fat loss while maintaining muscle mass and stabilizing blood sugar levels.
While Atkins diet, restricts you to certain food that you can buy, ideal protein diet gives you convenience with powered drinks, meal replacement bars, and even snacks, there is no reason to ever be hungry or to miss a meal.
Atkins requires a minimum of 4 to 8 ounces at every meal and encourages the body to eat more protein than it needs. Ideal Protein takes a different approach with the assumption that anything in excess, including protein can hinder your success. With that said, Ideal Protein limits your protein to a healthy and safe 20 grams per day to prevent muscle loss.
8. South beach diet:
The South Beach Diet is a popular fad diet developed by Arthur Agatston and promoted in a best-selling 2003 book. It emphasizes eating high-fiber, low-glycemic carbohydrates, unsaturated fats, and lean protein, and categorizes carbohydrates and fats as “good” or “bad”.
The most obvious difference between the two plans is the advice concerning fat in the diet. South Beach advises minimizing saturated fat, such as not eating butter or the dark meat or poultry. While Atkins advises eating a variety of fats.
9. Stillman diet:
A high-protein, low-carbohydrate, low fat diet formulated in 1967, which recommended eight glasses of water per day and consumption of six small meals per day, rather than three larger meals. Atkins allows fattier foods, meats, and some low carb veggies whereas Stillman’s focuses on lean meats, low fat cottage cheese, hard boiled eggs, and lean fish.
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