Low-carb diets are based on the generality that less carbohydrates consumed enables the body to burn fat for fuel, thus resulting in greater weight loss. A wealth of low-carb diets exist--each one offering various restrictions on the amount of carbohydrates and type of carbohydrates consumed. Notwithstanding, the general consensus of low-carb dieting dictates limiting higher-carbed fare such as grains, bread, rice and pasta, while encouraging the consumption of fats and proteins. Although garnering their share of controversy, these diets are a proven method of weight loss for those willing to adapt to the low carbohydrate way of eating.
Atkins
Originating in 1972, the Atkins diet aims to steers dieters towards a lifetime approach to nutrition by restricting processed, refined carbohydrates. The act of restricting carbs enables the body to switch from a carb-burning machine to a fat-burning machine instead. Sugar-laden foods such as pastas, cereals, breads and starchy vegetables are considered off-limits to the Atkins dieter, in favor of whole, unprocessed foods. These whole foods include meat, poultry, fish and eggs. Full-fat cheeses such as cheddar, mozzarella and cream cheese are encouraged on the Atkins program. No sugar added, full-fat salad dressings and oils are encouraged also. The program works in four phases: induction, ongoing weight loss, pre-maintenance and lifetime maintenance. One of the bonuses of the program is that calorie watching is not important. In fact, Atkins.com states, "We don't make you count calories--we just ask you to use a little common sense. You probably could guess that too many calories will slow down your weight loss, but here's a surprise--too few will slow down your metabolism."
South Beach
Designed as a "food lovers diet," the South Beach Diet aims to be a flexible, practical and an effective way to incorporate delicious eating into your daily lifestyle. Southbeachdiet.com states, "It's about living well and loving what you eat." Divided into three phases: phase 1, phase 2 and phase 3, the program is geared toward eating satisfying meals 365 days a year, while maintaining healthy weight loss. Lasting only two weeks, phase 1 is meant to help kick sugar cravings and jump-start weight loss. This first phase focuses on eating lean cuts of protein such as fish, poultry and beef. High-fiber vegetables, low-fat dairy, low-fat cheeses, eggs and unsaturated fats from nuts, seeds, olive oil and canola oil are encouraged during this phase as well. Phase 2 gears dieters up for long-term weight loss by adding whole grains such as whole grain rice, bread and whole wheat pasta. Fruit and vegetables, and even dark chocolate are included during the program's second phase. Finally, phase 3 is about adapting the principles learned in the first two phase, along with occasional indulgences to lifelong eating.
Protein Power
The Protein Power Diet theorizes eating needs of the modern times have not changed since the days of our cave man ancestors who mainly survived off animal protein. The belief is that human bodies are still meant to survive this way and that years of eating the opposite way, primarily consumption of refined carbohydrates, has led to various health problems. The program teaches the restriction of carbohydrates, specifically refined ones--that our bodies see carbohydrates as sugar. Excessive consumption of carbohydrates such as legumes, grains and starchy vegetables are thought to overwork the body's insulin response. The program encourages protein consumption to preserve muscle mass. In his article entitled Protein Power in a Nutshell, Levi Wallach states, "Getting an adequate supply also can aid in muscle tissue growth which increases metabolism by requiring more energy than fat tissue, for example." The bonus is that we end up burning calories even when we're inactive. Unlimited quantities of poultry, fish and all cuts of meat are encouraged. Cheeses and eggs are also allowed but they contain carbs and any food that has carbohydrates should be consumed wisely. Dairy products such as yogurt, milk and cream are permissible on the plan, but product labels should be read for sneaky carbohydrates due to added sugar.
Sugar Busters
Self-proclaimed as a revolutionary diet centered on sound nutrition, Sugar Busters is based on the principle that insulin secretion can be controlled by simply controlling your sugar intake. The theory is that dieters on low-fat, high-carbohydrate eating plans gain their weight back because of too much sugar intake. According to Sugarbusters.com, "The truth is sugar causes the production of insulin, which, in large amounts, keeps you from losing weight, no matter how strictly you diet or how often you exercise. Just look at the ingredients of your favorite foods: sugar is everywhere." The program aims to teach dieters how to reduce their daily consumption of sugar through the use of practical recipes and meal plans. The goal is to discourage "overhyped" foods like potatoes, white rice, white bread and pasta and orient you toward more sensible eating. Coined as a non-restrictive diet, the program encourages dieters to choose from all food groups, but make those choices the best selections from each group.
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