Low-carbohydrate diet theories continue to fuel updated nutritional studies and diet programs. The website Science Daily reports that low-carb diets promote weight loss while reducing inflammation and heart disease risk factors. Followers of low-carb dieting practices have several options when choosing a program that works for their lifestyle.
How It Works
The hormone insulin is the driving factor behind calorie-burn, according to Richard Feinman, professor of biochemistry at SUNY Downstate Medical Center. He explains on Science Daily that lowering carbohydrate consumption manages insulin levels, creating a metabolism that efficiently burns calories and fat while decreasing inflammation. Foods that contain carbohydrates include bread, rice, potatoes, pasta, vegetables, fruits, nuts, sugars and dairy products. Processed foods tend to contain higher levels of carbs than unprocessed foods.
How To Count
Reading the grams of carbohydrate per serving may not give you an effective count at the end of your day. Fiber is a form of carbohydrate that passes through your body undigested. Since it doesn't get broken down into glucose, it doesn't affect your insulin levels, according to Drs. Jack Goldberg and Karen O'Mara, authors of "The GO-Diet." To arrive at the "net carb" content of a food, subtract the number of fiber grams from the total number of carbohydrate grams. For instance, according to the U.S. Department of Agriculture, a cup of broccoli contains 6 g of carbohydrate and 2 g of fiber. The net carb content equals 4 g. At the end of your day, subtracting your fiber grams can allow you to eat significantly more food.
Ultra-Low Plans
Some low-carb diet plans, like the Diabetes Diet and the Atkins plans, propose firm levels of carbohydrate restriction. Dr. Richard K. Bernstein developed the Diabetes Diet to manage insulin levels for himself and his patients, with the side benefit of consistent weight-loss. His plan advocates a permanent limit of 30 net carbs per day. The Atkins diets feature a 20 net carb "induction" period, with gradual upticks of 5 carbohydrate grams per week until you find your weight equilibrium.
Moderate Plans
Other low-carb plans, including the GO-Diet and Curves, recommend a higher level of net carbs. Gary Heavin and Carol Colman, authors of "Curves: Permanent Results without Permanent Dieting," maintain that "calories do not matter." They set their recommended daily count at 40 to 60 net carbs per day. The GO-Diet also eschews calorie counting and sets its net carbs at 12 to 15 per meal, with a maximum daily limit of 50.
No-Count Plans
Some low-carb advocates find success using general guidelines rather than strict numbers. Carbohydrates are divided into fiber versus non-fiber categories in the Rosedale Diet. Users simply make choices based on categories rather than tallying up their net carbs. NeanderThin dieters use categories as well, completely avoiding forbidden foods like grains, beans, potatoes, dairy and sugar. Although this type of plan can feel rigid, users do not need to track items consumed on a daily basis.
References
- Science Daily: Low-Carb Diet Reduces Inflammation And Blood Saturated Fat In Metabolic Syndrome
- U.S. Department of Agriculture: USDA National Nutrient Database for Standard Reference
- "GO-Diet: The Goldberg-O'Mara Diet Plan"; Jack Goldberg, Ph.D., and Karen O'Mara, D.O.; 1999
- "Curves: Permanent Results without Permanent Dieting"; Gary Heavin and Carol Colman; 2004
- "The Rosedale Diet"; Ron Rosedale, M.D., and Carol Colman; 2005
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