TOP 5 MOST POPULAR WAYS TO DO A LOW CARB DIET

The low carb diet’s basic mantra is to avoid carbs which we find enormously in pasta, dairy products, and sugary baked items. What it focuses on is eating lots of vegetables and high-protein food instead of taking carbohydrates. 

Low carb diets have been shown in studies to promote weight loss and better health indicators.

These kinds of diets have indeed been popular for years and are advised by many medical professionals.

The best part is that you typically don’t need to use specific products or manage calories. All you have to do to have a balanced, nourishing, and filling diet is to eat whole foods.

Defining Low Carb

Following a low carb diet means focusing more on protein-based meals and less on carbs. This is also known to us as the Keto diet. But not all low carb diets come under the keto diet.  

For many years, we have been led to believe that fat is detrimental to our health. However, when we look at the shelves of most stores, they are filled with low-fat “diet” products that are often high in sugar. This may have been a mistake, as the rise in obesity has occurred alongside the proliferation of low-fat products. While it is not necessarily the case that the availability of low-fat products caused the increase in obesity, it is clear that the message to avoid fat has not effectively stemmed the trend of weight gain. In fact, it is possible that this focus on low-fat options has even contributed to the rise in obesity.

Natural fatty products may not be pretty much as risky as frequently suspected, indicated by studies.

On a low carb diet, you don’t have to stress over getting fat. Just cut back on your utilization of sugary products and carbs, guarantee that your protein-based intake is proper or even high, and eat adequate sound fat to savor your feasts. 

Eliminating sweets and carbohydrates from your diet can help to normalize your blood glucose levels and reduce insulin levels, which may make it easier for your body to burn stored fat. Additionally, a low carbohydrate diet that includes a higher intake of protein and the presence of ketones may lead to increased feelings of satiety, which can naturally lead to reduced food intake and assist with weight loss.

Let’s take a look at 5 most popular ways to do a low carb diet:

Ketogenic Diet

The ketogenic diet, sometimes known as the keto diet, is a low carb, high-fat diet that has numerous health advantages.

A ketogenic diet aims to keep carbohydrate intake so minimal that your body enters a metabolic state known as ketosis.

Your body starts to release a lot of fatty acids out of its stored fat as your insulin levels drop dramatically.

A significant portion of such fatty acids is transported to your liver where they are converted to ketones.

To provide your brain energy, ketones, which are water-soluble chemicals, can pass through the blood-brain barrier.

Then, instead of relying primarily on carbohydrates, your brain begins to run on ketones. The minimal amount of glucose that your brain still needs can be produced by your body through a process known as gluconeogenesis.

Because consuming far too much protein may cause you to produce fewer ketones, some variations of this diet may limit your protein intake.

In a ketogenic diet, high-protein, high-fat meals are consumed. Carbohydrate intake should normally be kept at around 50 g per day, and occasionally as low as 20 or 30 grams.

The term “standard ketogenic diet” refers to a typical keto eating regimen (SKD).

Paleo Diet (Low Carbs)

One of the most well-liked diets in the world right now is the paleo diet. Before the industrial and agricultural revolutions, it promotes consuming foods that were probably accessible throughout the Paleolithic epoch.

The idea behind the paleo diet is that it will make you healthier because humans are said to have evolved & adapted to eating foods like these.

Although a paleo diet isn’t low carb by definition, it frequently is.

It places a focus on meats, fish, shellfish, eggs, fruits, vegetables, starches, nuts, and seeds. Processed meats, refined sugar, wheat, legumes, and dairy items are all prohibited on a strict paleo diet.

There are several additional well-known variations, like the ideal healthy diet and the primal blueprint. They are all typically substantially lower in carbohydrates than a common Western diet.

LCHF: low carb, High-Fat

“low carb, high-fat” is the abbreviation for the diet. It is a very low carb diet that is pretty conventional, but it places an even bigger focus on complete, unprocessed foods.

Meats, fish, shellfish, eggs, good fats, veggies, dairy items, nuts, and berries are primarily highlighted in this diet.

The daily carbohydrate allowance on this diet is between 20 and 100g.

Eco-Atkins

In essence, the Eco-Atkins diet is an Atkins diet that is vegan.

Gluten, soybean, nuts, and vegetable fats are examples of plant ingredients and foods that are packed with protein and/or fat.

Its calories are made up of 45% fat, 30% protein, and 25% carbohydrates.

As a result, it has more carbohydrates than a standard Atkins diet while still having far fewer than a usual vegan diet.

An Eco-Atkins diet led to better improvements in risk factors for heart disease and weight loss over six months than a high-carb vegetarian diet, according to a  study.

Atkins Diet

The low carb diet with the most popular is the Atkins diet. It entails cutting back on all high-carbohydrate foods while increasing protein and fat intake as desired.

There are four phases to the diet:

First phase: induction.

Limit your daily carb intake to 20 grams for two weeks.

Second phase: balancing.

Add additional nuts, low carb veggies, and fruit gradually.

Third phase: fine-tuning.

Increase your carbohydrate intake as you approach your weight goal until your fat loss slows.

Fourth phase: maintenance.

Eat as much nutritious carbohydrate as your body can handle without regaining the weight you’ve lost.

Although the Atkins diet had been initially vilified, recent research shows that it is both safe and successful when enough fiber is consumed. Even now, many people follow this diet.

Conclusion

Choose a low carb eating plan that fits your lifestyle, food tastes, and personal health objectives if you’re going to give it a try.

While it is true that low carb diets may be beneficial for some individuals, particularly those who are accustomed to a diet high in processed foods and low in vegetables, it is important to note that the evidence on the long-term effects of low carb diets on weight loss and overall health is mixed. Rather than jumping fully into a low carb diet, it may be more effective to start by reducing carbohydrate intake to around 200 grams per day, which is considered a moderate carb diet. From there, you can adjust your intake as needed based on your own personal needs and preferences. Additionally, focusing on consuming whole, unprocessed foods as the foundation of your diet can be beneficial for overall health, regardless of the specific macronutrient composition of your diet.

The greatest diet plan for you is one that you can keep to because whatever works for one individual may not work for another.