Low-Carb Diet

Low-carb diets restrict the amount of carbohydrates you eat to 39 percent or fewer of daily calories. The United States Department of Agriculture Food Pyramid and the Institute of Medicine recommend a higher daily intake of carbohydrates---between 45 and 65 percent of daily calories. Popular low-carb diets are Atkins, South Beach, the Zone and Sugar Busters. Following a low-carb diet may be an effective way to lose weight.

Features

Low-carb diets favor protein and fat sources for calories rather than foods like breads, grains, rice, baked goods and sugars. The extent of carbohydrate restriction really depends on the diet. For example, the "induction" phase of the Atkins diet allows just 12 to 15 g of carbohydrates daily, or about the amount in six loosely-packed cups of salad and 2 cups of nonstarchy cooked vegetables. Other low-carb diets simply discourage your intake of refined carbohydrates like white flour, white rice and white sugars.

Benefits

Low-carb diets help many dieters lose weight, at least in the short term. In a comparison of four diets with varying levels of carbohydrate published in a March 2007 "Journal of the American Medical Association, " those that stuck with the lowest-carb plan lost the most weight after the first six months. In a year, the lowest-carb dieters lost a total of 10 lbs. on average, more than the average 5 lbs. on the higher-carb plans. Increasing your protein can help you feel full longer as protein takes longer to digest. It also helps boost your metabolism slightly because your body needs to direct more energy to digestion. Because protein does not promote huge blood sugar spikes, you are less likely to experience cravings when eating low-carb.

Types of Food

The best proteins for a low-carb diet are fish and poultry. Other proteins low in saturated fat include extra lean beef, eggs, pork tenderloin and bison. Low-fat dairy like cottage cheese, Greek yogurt and skim milk offer alternatives to meat. Consider eating soy, a complete vegetarian protein, a few times per week to minimize saturated fat intake and obtain important antioxidants. Other foods featured on a low-carb diet are fresh fruits and vegetables---particularly watery, dark green or orange types. Avoid starchy vegetables, added sugars and refined flour products. A low-carb diet may still permit some whole grain consumption---but keep your intake to 1 oz. or ½ cup servings.

Considerations

A low-carb diet can be challenging to maintain for the long run. Denying yourself entire food groups may not be the best strategy as it may lead to binging on the forbidden foods. Carbohydrates are the primary source of energy for the body, so eating too few may leave you weak and lethargic. Instead of no carbs, try eating the right kind of carbs, suggests the Harvard School of Public Health. Choose whole grains and fresh fruits and vegetables to provide you with energy, fiber and nutrition.

Sample Daily Plan

A daily limit of 50 to 150 g of carbohydrates is most typical on low-carb plans says MayoClinic.com. For a low-carb diet day with about 50 g of total carbs have a cup of plain, low-fat yogurt with a cup of raspberries and flax seed meal for breakfast. At lunch, stuff a tomato with salmon salad made with canned salmon, mayonnaise and chopped celery. On the side, have a low-carb cole slaw made with 1 cup of cabbage, ½ cup carrot and oil and vinegar dressing. Snack on hummus with red pepper strips. At dinner, grill extra lean flank steak and serve with guacamole, black soy beans and a large green salad. If you want to include a few more carbs during the day, you might add a piece of fruit like an apple in the mid-morning or have a ½ cup of brown rice with lunch or dinner.