Low-carbohydrate diets work from the premise that insulin prevents the breakdown of fat in the body. The argument is that with the production of excess insulin, via carbs, the body uses insulin -- sugar -- for energy rather than breaking down fat for this purpose. Processed or refined carbohydrates convert to insulin in the body. The creators of low carb diets believe that with restricted intake of such carbohydrates you will be healthier and more likely to lose weight. A low carbohydrate diet typically restricts carb intake to 50 g to 150 g daily. A low-carb, high fiber diet, however, approves "good" carbohydrates such as vegetables and fruits that are high in fiber.
Atkins Diet
The Atkins Diet may be the most well-known low carb diet, as it is credited with starting the low carbohydrate diet trend. The formal name of this diet is the Atkins Nutritional Approach and it restricts your carb consumption so greatly that it is sometimes categorized as a very low carbohydrate diet. This diet recommends a daily carb count between 20 g and 100 g. The carb count takes into consideration healthy fiber, subtracting its amount from the total gram count. The Atkins Diet emphasizes healthy fats and proteins and less on fiber than other low-carb diets. Because of this, some dieters may not get enough healthy fiber when following this regime.
South Beach Diet
The South Beach Diet was created by cardiologist Arthur Agatston in 2003. Though the South Beach Diet does not claim to be a low carbohydrate diet, it is lower in carbs and higher in proteins than a standard eating plan. It also is higher in healthy fats. This diet may be called a modified low carb diet, as with it you are allowed to take in 28 percent of daily calories in carbs, whereas low carb diets keep this amount at 20 percent. The South Beach Diet emphasizes fiber, whole grains, concentrating on carbs with a low glycemic index. The South Beach Diet claims that by following these rules you will gain a fiber-rich diet dense in nutrients.
Zone Diet
The Zone Diet focuses on avoiding processed carbohydrates. This diet does not tell you to avoid carbs completely, but rather eat natural carbs, such as fruits and vegetables, passing up processed carbs such as pasta and bread. The diet recommends that your daily food intake consist of 40 percent natural carbohydrates, 30 percent good fat and 30 percent protein. Natural carbohydrates are rich in fiber.
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