Many people seeking to lose weight use carbohydrate-reduction diets. These diets encourage choosing other types of foods over breads and pastas --- but there is more to a low-carb diet than simply cutting carbohydrates. MedlinePlus, a service of the National Institutes of Health, expresses concern over users eating more animal meats and cutting out carbohydrates in an effort to lose weight. Although you're likely to lose weight, damaging health implications might replace any progress you make on a carbohydrate-reduction diet. Consult your doctor before beginning a carb-reduction or any other new diet.
Atkins Diet
The Atkins diet is perhaps the best-known low-carb diet. According to the Mayo Clinic, diet creator Robert C. Atkins started the low-carb trend in 1972. With the Atkins diet, users avoid refined carbohydrates, such as white bread and pasta, to decrease insulin levels. In turn, you purportedly lose weight over time. While on the diet, you can eat eggs, leafy vegetables, poultry and red meat.
During the first stage of the Atkins diet, you are restricted to eating no more than 20 grams of carbohydrates a day --- well below the Institute of Medicine's recommendation of 225 to 325 grams daily for the average adult. Even when you lose weight, the Atkins diet instructs that you eat no more than 100 grams of carbohydrates to help maintain your weight. The Mayo Clinic strongly advises against using this diet, as it does not provide your body with enough carbohydrates for energy. Long-term use of this diet can lead to kidney problems.
South Beach Diet
The South Beach diet is another popular type of carbohydrate-restriction diet. The difference between it and Atkins lies in the fact that the South Beach diet is not as restrictive in terms of carbohydrates. In fact, the Carbs Information website explains that this type of diet helps users distinguish between "good" and "bad" carbs.
The South Beach diet is broken into three phases. It is designed so that you can get a jump-start on your weight-loss plan, or to be used occasionally if you gain weight or hit a weight-loss plateau. According to Carbs Information, complex carbs are entirely restricted for the first 14 days during phase one. During the second phase, you can reintroduce some complex carbohydrates back into your diet, such as whole wheat pasta, brown rice and oatmeal. Phase three consists of maintaining your weight. Once you have reached this stage, you have reached your target weight goal.
Carbs Information recommends the South Beach diet over the Atkins diet because it emphasizes choosing whole-grain versions of white breads, pastas and rice. You can eat enriched carbohydrates while on the diet, but only occasionally. However, the diet does not teach users how to portion out their meals or how to count calories.
High-Protein Diet
When a dieter cuts carbohydrate-rich foods, he's likely to replace them with various types of protein-rich foods. According to MedlinePlus, users either increase their intake of animal products or vegetables and healthy fats. Increasing your intake of animal fats during a carbohydrate-reduction diet can pose major health risks. In fact, MedlinePlus adds, a diet low in carbohydrates but rich in animal products increases your risk of cancer, heart disease and type 2 diabetes. An animal-based diet increases your mortality rate in the long term.
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