How Many Carbs Are Allowed Each Day On A Low-carb Diet?

Diet trends come and go. There are low-fat diets, low-carb diets and low-calorie diets, each type having its supporters and detractors. The low-carb diet became a national phenomenon with the 1992 release of "The New Diet Revolution," written by Dr. Robert Atkins, which quickly became a bestseller. Contrary to conventional wisdom, Atkins' diet plan does not focus on reducing calories or fat to cause weight loss. He focuses on initially eliminating and then controlling the number of carbohydrates the dieter consumes.

History

In his book, Atkins contends that obesity became a serious issue in the early 1900s when highly processed white flour, as well as other unhealthy refined carbohydrates, became generally available to the public. Before that, a typical diet consisted of proteins, vegetables and fruits with little processed food. The increase in obesity was followed by a similar increase in diabetes and heart disease.

The Science

The premise behind low-carb diets is that processed carbohydrates such as sugar, corn syrup, white flour and white rice, when consumed, become immediate and convenient sources of energy. Over time, this conditions the body to turn away from its stored energy -- fat. By eliminating or substantially reducing carbohydrate intake, the body will begin to burn its fat reserves for needed energy, causing weight loss through the burning of the fat.

Carbs and Net Carbs

There are many low-carb diets to choose from, all of which attempt to substantially limit the number of carbohydrates you consume daily. Many of these diets discuss net carbs, which takes into consideration fiber contained in complex carbohydrates and the fact that the body cannot digest fiber. Whole-grain breads and pastas, as well as fruits and vegetables, all contain fiber, resulting in a net carbohydrate rating. Most low-carb diets suggest a maximum of between 50g and 150g of carbohydrates daily.

Stages

The Atkins diet is an example of a low-carb diet. Many mistakenly believe a low-carb diet attempts to entirely eliminate carbohydrates, when in fact the diet moves forward in stages, allowing carbs to be reintroduced into the diet over time.

The two-week introductory, or induction, stage is fairly restrictive, allowing 15 to 20g of carbohydrates each day. The next stage allows you to add 5 to 10g of carbohydrates each week. In this stage you will continue losing weight. Once you hit your goal weight, the third and fourth stages are there to determine the maximum number of carbohydrates you can consume daily without gaining weight. In all phases it is recommended you consume carbohydrates through vegetables, berries and whole grains. The South Beach Diet takes a three-stage approach. Other low-carb diets include Protein Power, Life Without Bread, The Diet Cure and Eat Fat, Get Thin.

Daily Intake of Carbs

The daily consumption of carbohydrates on a low-carb diet will depend on which diet plan you are using, and in later phases how your body reacts to the reintroduction of carbohydrates. Comparing the various low-carb diets brings to light obvious consistencies. First, you generally avoid processed carbohydrates, such as white flour, sugar and certain starchy vegetables. Second, start off by substantially limiting your carbohydrates, then slowly reintroduce complex carbohydrates through consumption of vegetables, whole grains, nuts and fruits. And last, consistently monitor your weight and your carbohydrate intake to maintain a healthy body.