Low-carb diets have become popular in recent years, partly due to their often quick results. Low-carb diets share the basic tenet that eliminating or greatly reducing carbohydrates helps to stabilize blood-sugar levels and allow weight loss. Some of the diets require more carbohydrate restriction than others and have differing rules about when to reintroduce certain carbohydrates into the diet. Four of the most popular low-carb diets include: the Atkins Diet, South Beach Diet, No-Grain Diet and the Carbohydrate Addict's Diet.
Atkins Diet
Possibly the most well-known of the low-carb diets is the Atkins Diet. In this diet, carbohydrate intake should be less than 40 g a day, so that a process called "ketosis" will ensue. Ketosis happens when the level of ketones, which are formed when glycogen stores in the liver have run out, are raised in the blood. In his book, Dr. Atkins' New Diet Revolution, Atkins notes that ketosis affects insulin and fat production, burning fat instead of carbohydrates for fuel. He also says eating enough protein and fat reduces cravings for carbohydrates, which makes it easy to stay on the diet.
South Beach Diet
The South Beach Diet is another popular low-carb choice. Divided into three phases, the first phase consists of the lowest carbohydrate intake, while phases two and three reintroduce some carbs into the diet. Phase one focuses on eating lean proteins, high-fiber vegetables, low-fat dairy and unsaturated fats. During the second phase, "good carbs" -- such as whole grains, fruits and starchy vegetables -- can be included in the diet. The third phase is for maintenance purposes, so foods from phases one and two are included, along with "occasional indulgences" from more high-carbohydrate foods.
No-Grain Diet
The No-Grain Diet is a low-carb diet developed by Dr. Joseph Mercola. In the book, The No-Grain Diet, Mercola instructs the reader to cut all grains from the diet during the first three days, including rice, pasta, starchy vegetables, fruit and sweets. Also, meals should be eaten every two hours. In the second phase, the meal plans are the same, although now, three meals and three small snacks should be consumed each day. Exercising five days a week is also part of phase two, which lasts until the dieter reaches her goal weight. Finally, the "sustain phase" reintroduces some carbohydrates into the diet, including fruits, starchy vegetables, some grains and honey.
Carbohydrate Addict's Diet
The Carbohydrate Addict's Diet is based on the premise that many people who are overweight are addicted to eating carbohydrates. For these individuals, high levels of insulin in the blood are the result, leading to more cravings for carbohydrates throughout the day in order to maintain blood-sugar levels. The first two weeks of the diet consist of lean protein and vegetables for the initial two meals of the day, with the third meal being the "Reward Meal," which should contain 1/3 carbohydrate, 1/3 protein, and 1/3 non-starchy vegetables. The second phase of the diet allows the dieter to choose from several plans, depending on whether or not he has been losing weight.
References
- Dr. Atkins' New Diet Revolution; Robert C. Atkins; 2002
- The South Beach Diet; Arthur Agatston; 2005
- The No-Grain Diet; Joseph Mercola; 2004
- The Carbohydrate Addict's Diet; Rachael F. Heller; 2000
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