The key to the success of low carb diets is knowing what to eat and what to avoid eating. Low carb diets focus on protein and fat intake while limiting intake of foods like bread, pasta and grains. Examples include the Zone diet, Protein Power and Atkins diet; each shares the common goal of losing weight.
Acceptable Foods
According to MayoClinic.com, low carb diets emphasize eating meat, fish, poultry, eggs, dairy products and non-starchy vegetables. Among the preferred foods are beef, pork, chicken, game, turkey and shellfish. BellaOnline.com also notes some diets allow eating lower-carb-containing fruits and veggies like artichokes, asparagus, broccoli and spinach as well as avocados, coconuts and watermelon. Dairy options range from all types of hard and soft cheeses to butter, sour cream and heavy whipping cream.
Foods To Avoid
According to the American Academy of Family Physicians, a low carb diet refers to a way of eating that limits the consumption of carbohydrates to no more than 60 grams a day and as little as 20 grams per day (with a maximum of 20 percent of caloric intake). Consequently, low carb diets tend to exclude or limit the intake of breads, sweets, pasta, grains, beans and starchy vegetables from the diet, says MayoClinic.com. Some plans allow followers to eat whole grains, vegetables and fruits, while others do not.
How It Works
Supporters of low carb diets believe eating carbohydrates raises blood sugar, a fact that elevates insulin, notes MayoClinic.com. The prevailing thought behind eating low carb is that insulin drives high blood sugar into cells and inhibits the body from breaking down fat. Therefore, it's thought that low carb diets help reduce the levels of insulin and blood sugar in the body, leading to weight loss and a better ability to break down fat.
Health Benefits
Some people do see results when following a low carb diet, according to MayoClinic.com, but it notes eating foods that are high in saturated fat---though technically allowed---reduce the potential of health benefits. Some of the health benefits associated with following a low carb diet include a loss of water weight, reduced caloric intake, a feeling of fullness for a longer period of time and a decrease in appetite.
Potential Risks
Because low carb diets are new---at least in relative terms---long-term effects are not known, says MayoClinic.com, which further states that short-term studies cannot account for whether low carb diets increase the risk of heart disease, cancer and other conditions.
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